晴報專欄-超級食物中的超級香蕉

剛從沖繩回來,與當地豐富的熱帶水果緣慳一面,香蕉、菠蘿、木瓜、芒果,全都未及合時,要吃當造水果,還是要忍耐嚴熱天氣盛夏出發吧!熱帶水果偏濕熱,當中我只喜愛香蕉一種。香蕉是懶人恩物。根據我的非正常統計發現,新一代的懶惰基因比我們一代更強,大家都希望水果是有人去皮切件才有興趣品嘗。

香蕉不但香甜美味更有安神抗壓的作用,現代人常外出用餐、依賴加工食品,常吸收過多鈉,香蕉含豐富的鉀,可略為平衡、紓緩一下,減低中風機會。不過,約兩年前有傳香蕉黃葉病會導致香蕉全面絕種!

其實全球一直在研究對抗香蕉黃葉病的方法,例如台灣用天然方法改變品種、澳洲研究基因改造等,而日本岡山最近推出超級香蕉,利用凍融喚醒法,先於零下負60度種植樹苗,捱過一段時間,才移植至攝氏27度的環境讓香蕉樹繼續成長。

由於從極端溫差捱過來,香蕉皮較軟薄,因此香蕉皮豐富的色胺酸、抗氧化劑多酚、維他命B群終於可以吃進肚裏,成為昂貴的精品香蕉,一條香蕉差不多賣50港元。

(亞洲十大超級食物第五位︰香蕉)

原文刊登於晴報

朱古力脆脆香蕉素蛋糕 Vegan Banana Bread with Chocolate Chunks

vegan-banana-bread

材料 INGREDIENTS
8隻 熟香蕉
1/3杯 菜油
1/3杯 紅糖
1/3杯 白砂糖
1茶匙 香草精油
1.5杯 中筋麵粉
1茶匙小蘇打
1茶匙發酵粉
1杯黑巧克力磚或純素角豆片
8 ripe bananas
1/3 cup vegetable oil
1/3 cup dark brown sugar
1/3 cup white granulated sugar
1 teaspoon vanilla
1.5 cups all purpose flour
1 teaspoon baking soda
1 teaspoon baking powder
1 cup dark chocolate chunks or vegan carob chips

做法 Methods

1. 將香蕉壓成蓉。烤箱預熱至350°F/ 200°C。
Mash the bananas. Preheat oven to 350°F.

2. 於香蕉蓉加入菜油,攪拌至順滑的狀態。
Add the oil to the mashed bananas and mix until smooth.

3. 將紅糖、白砂糖和香草精油加入香蕉蓉中攪拌至沒有粒粒存在。
Add all sugar along with the vanilla to the banana mixture. Mix well, removing any lumps in the brown sugar that may form..

4. 篩入麵粉、泡打粉、蘇打粉攪拌。
Add flour , baking soda and baking powder  to the batter and mix until everything is well incorporated and smooth.

5. 將黑巧克力磚切碎加入香蕉糊中。統素食者可用純素角豆片取代黑巧克力磚。
Using a bar of chocolate, cut up 1 cup of chocolate chunks and add to the batter. You can also use vegan carob chips as a substitute for the chocolate chunks. Fold the chocolate chunks into the batter.

6. 於蛋糕模上掃油,再灑一些麵粉,避免蛋糕粘在蛋糕模上。
Put a little bit of oil on a paper towel and rub it inside the bundt pan. Then add some flour and to coat the inside of the pan. This will keep your cake from sticking to the pan.

7. 將香蕉糊倒入蛋糕模中,放入350°F/200°C焗爐烘40﹣45分鐘。取出,放在烤架上放涼約 15﹣30分鐘後即可。
Pour the batter into the prepared bundt pan and bake for 40-45 minutes at 350°F. Let the banana bread cool down on a wire rack for 15-30 minutes before serving.

Source: inhabitots

健康香蕉蛋糕 Low Fat Banana Loaf

材料 Ingredients 
材料A: Wet ingredients
235ml酸忌廉 235ml of sour cream
1/3杯砂糖 1/3 cup of white sugar
1/3杯黑糖 1/3 cup of brown sugar
2隻蛋 2 eggs
100ml脫脂奶 100ml of skim milk
1-2條香蕉, 攪爛 1 large ripe banana or 2 medium ones (if you prefer a more chunky loaf), mashed
材料B: Dry ingredients
2杯麵粉 2 cups of all purpose flour
1茶匙發粉 1 teaspoon of baking soda
1茶匙 “Cream of Tartar” 1 teaspoon of cream of tartar
1/2茶匙鹽 ½ teaspoon of salt
1/2茶匙肉桂粉(個人喜好) ½ teaspoon of cinnamon (optional)

做法  METHOD

1. 先將焗爐預熱到180度(C)
Preheat the oven at 180 degrees Celsius.

2. 用電動打蛋器用低速將酸忌廉和糖(砂糖和黑糖) – 如用KITCHEN AID打蛋器可選2字)
In a electric mixer, beat the sour cream & sugar (white & brown) until well combined on low speed (2 on a Kitchen Aid).

3. 加入蛋, 繼續攪勻直至完全混合
Add the eggs, beat for another minute until combined.

4. 最後加入已攪爛的香蕉和牛奶,再用電動打蛋器打一分鐘
Finally, mix in the mashed bananas and milk. Beat for 1 minutes until combined.

5. 於另一個碗內加入所有材料B。之後慢慢將材料B加入酸忌廉中以打蛋器拌勻(避免用電動打蛋器以免過程製造太多泡沫)
In a separate bowl, combine all of the dry ingredients. Then with the help of a hand mixer, add the dry ingredients into the sour cream batter. Mix until just combined (do not use an electric mixer to avoid too many air bubbles.)

6. 之後可將已做好的材料放進蛋糕模裡焗約30分鐘,直至面部呈現金黃色(可用牙簽確保蛋糕變熟,如放進牙簽之後拿出來無黏性那就代表蛋糕已經熟透)
Transfer into a greased baking tin and bake for 30 minutes, or until the top turns golden brown in color and a toothpick comes out clean after picking in the center.

More about this recipe: Day Day Cook