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Going Bananas and Eating Them too

March 11, 2009

“Time flies like as arrow, fruit flies like a banana.” Groucho Marx

Dreaming of Maui Banana Bread with lime glaze, yum

Dreaming of Maui Banana Bread with lime glaze, yum

Aloha! Due to being in Hawai`i, my last column was absent from the paper. I am back but my head refuses to admit to it. Due to this malfunctioning I will continue to pretend like I am in the islands where I eat papayas, mangoes and the omnipresent banana.

Bananas were birthed in Malaysia where they caught a boat to India somewhere around the 6th century BC. There they were quietly cultivated as an exotic fruit until Alexander the Great had a bite of one around 300 BC. He loved it so much that he decided that this fruit was going home with him and marched it into the western world.

When my children and I first moved to Maui many moons ago, I was struck with how many different types of bananas there are. Over 400 varieties of eating bananas exist. The most popular one that we all know and love is the Cavendish banana, but other types are beginning to show up in our grocery stores. Some of my personal favorites are the red and the apple bananas. (Which appear at Mother Nature’s from time to time)

I remember my son was so blown away with the fact that his favorite fruit really does grow on trees, that he sat under a banana plant and ate so many bananas he was sick. But it didn’t stop him from continuing to eat this fruit that is also the number one preferred fruit of Americans. After all, they really are the perfect food, sweet, fat and sodium free, nutritionally packed and in a natural, convenient package.

The nutritional benefits of bananas could fill an encyclopedia. The most well know asset of the humble banana is its ridiculous amounts of potassium and B6. Potassium is an essential mineral that not only facilitates muscle heath and energy but has been found to be crucial in maintaining normal blood pressure and heart function. That’s right bananas are great for your ticker. Bananas also are loaded with that which we all seek, fiber. They also have been long recognized for antacid effects that protect against stomach ulcers and ulcer damage. The list goes on and on. Literally, eat one of there a day to keep the doctor away. My grandma did and she swore it was one of the reasons she lived to be 98 and bright as a tropical sun.

Here is a wonderful banana cake that is low in fat and high in flavor. It took quite a few experiments to finally get the flavor to pop but this one is a keeper. Remember to use as ripe as bananas as possible for this recipe, it makes for a moister cake. Please use as many organic ingredients as possible.

Dreaming of Maui Banana Cake with Lime Coconut Glaze

2 cups of whole wheat pastry flour

¾ teaspoon of baking soda

½ teaspoon of baking powder

½ teaspoon of salt

1 cup of sugar

½ cup of low fat vanilla yogurt

2 large eggs

1 ½ cups of smooshed ripe bananas

3 tablespoons of dark rum (or coconut rum)

Or 1 teaspoon of rum extract

1 teaspoon of a good vanilla

1 teaspoon of coconut extract (optional)

½ cup of unsweetened coconut flakes

Lime Glaze

½ cup of powdered sugar

1 ½ tablespoons of lime juice

2 tablespoons of chopped macadamia nuts

2 or 3 tablespoons of coconut

Turn on the tropical sun (the oven) to 350 degrees. Whisk the flour, soda, baking powder, and salt in a bowl till all mixed up. Combine the yogurt with the sugar and beat with a mixer till well blended. Add the eggs beating as you go. Stir in the bananas, yogurt, rum, vanilla, coconut extract, next. When everything is well blended add the flour mix and combine till just moistened then barely mix in the coconut. Pour batter into either a bread loaf pan or a cake pan, depending on the look you want. Bake the loaf for about one hour or the cake for about 35 minutes, while the palm trees sway. When the house fills with the heavenly scent of banana bread, check with a toothpick to see if it is done. Cool 10 minutes on a cooling rack and place on a deserving platter. Whip up the lime juice with the powdered sugar and drizzle over the warm cake then sprinkle with mac nuts and coconut. Take a bite and do the hula! Ono! (Delicious in Hawaiian)

Nutritional info if divided into 16 servings; (yah right) Calories 193, Fat 4, Fiber 2 grams, sodium 179 mg

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17 Comments leave one →
  1. March 11, 2009 11:59 pm

    Yum! this looks great!

  2. March 12, 2009 5:40 pm

    This cake looks sensational! Can’t wait to try it. Running to the market now for bananas and limes. :-)

  3. March 13, 2009 5:36 am

    Love the add on of the lime glaze. My favorite banana bread recipe was one my grandma had from Kona Inn. Incredible. Definitely going to try this one out. Todd.

  4. March 14, 2009 2:42 am

    Gorgeous! Thanks for visiting. I’m definitely an amateur photographer and am learning everyday.

    We’re obsessed with banana bread so it’s nice to have a new variation to try out.

  5. March 14, 2009 5:51 am

    O.M.G. that looks like one serious dish. That could be on the cover of a magazine. Yummy Yummy Yummy lol.

  6. March 14, 2009 12:12 pm

    Now I’m dreaming of Hawaii….and some of that Maui Banana Cake.

  7. March 14, 2009 9:35 pm

    I love bananas too I have one every day.

    Your desert looks amazing!!

  8. March 14, 2009 10:43 pm

    this cake was screaming my name on Tastespotting

  9. March 16, 2009 1:36 am

    That banana bread looks so good!

  10. March 18, 2009 7:44 pm

    Now I am dreaming too…
    YUM!

  11. March 21, 2009 7:11 pm

    Wow this looks amazing!!!!!!!!!!!

  12. alicesavorysweetlife permalink
    April 5, 2009 4:31 am

    This looks amazing!!! I am going to make when I get some bananas next time.

  13. perpetualfeast permalink
    April 17, 2009 6:35 am

    We ARE twins separated at birth!! I love your blog. I am making this cake tomorrow night. It solves my aging banana issue.

  14. Kj Malc permalink
    May 13, 2009 4:52 am

    Yes, I think eating Banana is really helps to keep my stamina and endurance alive, I do this every other day:

    Jumping Rope:
    – for 5 minutes…

    Decline Abdominal Crunches
    Reverse Abdominal Crunches
    Lying Reverse Abdominal Crunches
    Abdominal Flutter Kicks
    Pull for Abdominal Force
    Parallel Bar Abdominal Knee Raises
    Squats
    Dead lifts
    Incline Barbell Bench Press
    Barbell Bench Press
    Decline Barbell Bench Press
    One Arm Front Deltoid Dumbbell Raises
    Twisting Dumbbell Presses
    Machine Deltoid Military Presses
    Dumbbell Concentration Curls
    Wide Grip Pulldowns

    6-8 sets of 3 reps (don’t train to failure)

    I eat BANANA an hour before and after, to add with Whey protein. It helps me on a healthy diet solutions.

  15. July 22, 2009 3:57 am

    Need bananas now…what a fab looking cake!

  16. February 27, 2010 2:41 am

    That looks amazing! I was impressed to see someone else utilizing vanilla yogurt to replace the fat…most people I suggest to are shocked. My fiance and I are going to Maui on our honeymoon in June and I read about how getting banana bread on the road to Hana is a must. If you could recommend a specific place to stop, I’d really appreciate it. I also have a healthy cooking blog on this site…I wish wordpress had communities!

    • ziabaki permalink*
      March 3, 2010 3:50 am

      Aloha!
      Thanks for coming by my blog and loving it. Nothing wrong with that huh? Banana bread on the road to Hana is a lovely culinary journey. I think we stopped at about every stand and tried their bread. Very fun. I suggest you do the same. We ended up having fresh papayas, with yogurt and granola, with a slice of banana bread every morning while we were over there. The best banana bread is a controversy that is worthy of finding out for yourself! Our personal favorite was not on the road to Hana but on the other side of the island, in the small and utterly Hawaiian village of Kahakuloa. It was a bright green stand, beautifully nestled in a taro patch. Well worth the drive! (BTW make sure and stay one night out in Hana if you can and go to Homoa Beach. Eat breakfast at the Hana Hotel and slow down a bit.)

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