Oven-baked bananas is a seasonal treat (with rum!) that packs a punch in the flavour stakes yet is super simple to put together. This is a recipe inspired by Delia Smith – I made a few tweaks but have remained faithful to the banana, raisin and rum combination which is truly delicious especially piping hot fresh from the oven! I’ve served it with a fresh greek yoghurt rather than cream flavoured with more rum but feel free to indulge this festive season if you’d like! Dig in and enjoy – these oven-baked bananas won’t disappoint.
Banana Health Benefits
There are 100’s of edible varieties of bananas that fall into two distinct varieties – the banana and the plantain. Bananas have a firm, yet creamy texture underneath their distinctive yellow skin. As they continue to ripen their skin goes from yellow to brown. Individual bananas grow in bunches known as ‘hands’ of about 10-20 at a time.
The larger green bananas are known as plantains which can be prepared in a similar way to vegetables being either baked or fried.
Bananas are great at supporting gut health due to their high content of pectin which is a soluble fibre. Pectin not only helps lower cholesterol but also promotes regular bowel function. The high fibre content of bananas also promote feelings of fullness which is good if you are watching your weight and also reduces the impact of bloating. The starch in bananas also has a prebiotic effect helping to fuel the good gut bacteria we have.
And even more banana health benefits!
Bananas are full of potassium which is one of the most electrolytes in the body. Potassium helps regulate the heart function as well as keeping fluids in balance which manages blood pressure levels. Varies studies have shown the effectiveness of potassium-rich foods in lowering blood pressure and protecting from heart disease.
Bananas are thought to help neutralise stomach acid as they contain a compound that thickens the lining of the stomach. This can all help those suffering from heartburn.
Bananas are great to eat if you’re exercising a lot as they contain sugar in the form of sucrose, fructose and glucose which allow them to deliver an instant burst of energy. As such they are great during prolonged levels of exercise.
The fruit also contains tryptophan (like turkey) which is an amino acid that converts to serotonin. This is known to improve mood, lessen anxiety and generally make a person feel happier.
And with a drop of rum in the recipe as well it’s a winner to put a smile on your face this Christmas time!
Oven baked bananas
An indulgent treat at Christmas with a healthy base of bananas
- Oven proof dish
- 2 Bananas, peeled and sliced diagonally
- 25 g Raisins
- 1 tbsp Rum – dark or light
- 1 tbsp Dark brown sugar
- 1 Tangerine – zest and juice
- 1/2 Lemon – zest and juice
- Serve with yoghurt and a cinnamon sprinkle
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Add the raisins to a bowl and add the rum to soak for about 30 minutes
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Preheat the oven to 180.
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Sprinkle half the sugar into a dish, add the sliced bananas, juice and zest of the fruit and the rum/raisin mix. Sprinkle the remainder of the sugar over the top
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Cover with foil and bake in the oven for about 15 minutes. Uncover and cook for another few minutes
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Serve with yoghurt and a sprinkle of cinnamon. Delicious!