Go bananas!

From the beloved fruit of our ancestors to the first banana split in 1904, bananas have played a part in our daily diet for a long time. In fact, some historians believe it was the banana, not the apple, which led Adam into temptation.

Whatever interesting origin the banana may hold, it's a healthy fruit worth including in your meal plan. Despite being erroneously called "fattening" and too high in sugar, a small banana only contains about 100 calories, which is not much more than a medium apple. Nor should it raise your blood glucose level too high. Bananas are one of the best sources of potassium. Besides, when you want something that tastes rich and creamy, a banana fits the bill very, very nicely.

Botanically speaking, bananas are a berry and the plant they come from is an herb. Americans eat an average of about 30 pounds of bananas a year; they outsell our native apple. Although imported, bananas are never expensive and can be found all year long. For peak flavor, bananas must be picked green; they will ripen during shipment. Choose firm, plump bananas still in a bunch. You can ripen green bananas by leaving them uncovered, or in a perforated paper bag at room temperature. Bananas can also be refrigerated. Although the cold temperature will darken the skin, the flavor and texture will hold up for a few days.

Eating a banana out of hand is always delicious, but there are so many ways to get inventive with bananas.

• Make banana salsa. Combine 1 cubed banana with 1 peeled, cubed kiwi fruit, and 1 diced orange. Add 2 Tbsp. finely minced red bell pepper, 1 Tbsp. finely minced red onion, 1 Tbsp. minced cilantro, 2 Tbsp. fresh lime juice, 1/2 tsp. minced jalapeno pepper and 1 tsp. sugar. Mix well, cover and refrigerate for 1 hour. Serve the salsa with grilled fish or poultry.



• Grill your bananas. Take a banana and make a small slit in the skin, just enough to open the skin. Drizzle in a mixture of 1 tsp. lime juice, 1 tsp. honey, 1/4 tsp. rum extract, 1/4 tsp. cinnamon. Fold the skin back over the banana. Place the banana on a hot gill rack and grill the banana for 10-15 minutes on high heat until the banana is soft. Split open the skin and spoon out the banana.



• Fold slices of banana into any waffle or pancake batter. Better still, mash bananas and use them to top pancakes and waffles instead of using syrup.



• Make a mousse. Combine 2 ripe peeled and chopped mangoes, 1/2 cup non fat plain yogurt, 1 small banana, 2 tsp. honey and 3 ice cubes. Process the mixture in a blender until smooth. Divide the mixture among four dessert dishes.



• Make your own ice cream. Combine 2 frozen bananas, sliced with 2 Tbsp. sugar and 1/2 cup fat free milk in a food processor and process until smooth. Add 1/2 tsp. cinnamon and 1/2 tsp. vanilla and 1 more cup of fat free milk. Puree until smooth. Transfer the mixture to a metal or plastic container. Cover and freeze for four hours or overnight. Remove from the freezer and break up the mixture with a knife. Process briefly in a food processor. Return to the container and cover and freeze for at least 30 minutes before serving. Sprinkle with a pinch of ground nutmeg and serve.

Jumpstart your day with bananas. Make these delicious warm muffins!

BANANA GINGER PECAN MUFFINS

12 servings / serving size: 1 muffin
preparation time: 15 minutes
cook time: 20 minutes
exchanges: 2 starch
calories: 158
calories from fat: 29
total fat: 3 g
saturated fat: 0 g
cholesterol: 18 mg
sodium: 83 mg
carbohydrate: 28 g
dietary fiber: 1 g
protein: 5 g

Ingredients

2 cups all purpose flour
1 Tbsp. baking powder
1 tsp. cinnamon
1/2 tsp. grated fresh ginger
pinch of salt
1/4 cup Splenda for Baking
1 cup fat free milk
2 Tbsp. canola oil
1 egg
1 egg white
2/3 cup mashed banana
1/4 cup toasted pecan pieces

1. Preheat the oven to 400 degrees. Spray a 12 cup muffin pan with cooking spray.
2. In a medium bowl, combine the flour, baking powder, cinnamon, ginger and salt.
3. In another bow, combine the Splenda, milk, oil, egg, egg white and mix well. Fold in the bananas. Add to the dry ingredients until just combined. Fold in the pecans.
4. Fill the muffin cups 2/3 full with batter. Bake the muffins for 20 minutes or until muffins are lightly browned and a tester inserted in the center of the muffin comes out clean. Cool the muffins for 5 minutes in the pan and then turn out the muffin onto a cooling rack.
5. Serve warm.