Tue | Dec 12, 2017

Go Bananas this Christmas

Published:Thursday | November 30, 2017 | 12:00 AM
Spicy cajun chicken breast served with banana pine salsa.
Coconut Banana Bread
Ham and Pineapple Frittata
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Go Bananas this Christmas with these JP St Mary's inspired recipes that are not only delicious but also good for you.

It's the festive season, and we often get caught up in the excessive eating and drinking associated with this time of the year. But while you eat, ensure that you are making some healthy choices, especially when it comes to your sugar intake.

Bananas are a healthy alternative to sugar, and we highly recommend using them in your various meals this season, switching out some of the high added sugary content and replace it with bananas. Per 100 grammes, bananas contain 12 grammes of naturally occurring sugar along with other nutrients that offer a wide variety of health benefits. Bananas are high in potassium and pectin, a form of fibre, and they can also be a good way to get magnesium and vitamins C and B6. Bananas are known to reduce swelling, protect against developing type-2 diabetes, aid in weight loss, strengthen the nervous system, and helps with the production of white blood cells.

They are also high in antioxidants, which can provide protection from free radicals, which we encounter daily.

So reduce your sugar intake this Christmas, and tantalise your taste buds with these exciting and healthier recipes using JP St Mary's bananas.

Do enjoy!

Ham and Pineapple Frittata

 

Ingredients

4 eggs, beaten

2 tbs low-fat milk

1/2 cup cheddar cheese

1 cup ham, diced

1 cup JP St Mary's pineapple, diced

1 cup bell peppers, diced

1/2 tsp black pepper

1 tbs coconut oil

Pinch cayenne pepper

Directions:

1) Preheat oven to 350 8F

2) Combine milk and eggs then whisk until it forms air bubbles.

3) In a small frying pan, heat oil on medium flame; when hot, add the ham and pineapples and saute for 30 seconds.

4) Add the bell peppers and continue to saute for 20 seconds

5) Add the beaten eggs and stir the mixture until the ham is fully immersed in the liquid.

6) Cook for 3 to 4 minutes or until the egg mixture has set on the bottom and begins to set up on top. Sprinkle cheese on top then place in oven for 3-5 minutes until the cheese has melted.

7) Using a rubber spatula, carefully separate the frittata from the pan, on to a cutting board.

Cut into 8, serve and enjoy.

Serves 4 people 225kcals per 2 slices

Spicy Cajun chicken breast served with banana pine salsa

Ingredients:

4 large chicken breasts

1 tsp Cayenne pepper

1/2 tsp red pepper flakes

2 1/2 tsp garlic powder

2 tsp smoked paprika

1 1/2 tsp black pepper

11/2 tsp onion powder

11/2 tsp dried Oregano

1 1/2 tsp dried thyme

2 1/2 tsp salt

1 tbs oil

Five (1/4 inch) slices of JP St. Marys pineapple, diced

2 JP St. Mary's bananas peeled and diced

1 cup bell peppers, diced

1 lime, juiced

1 tbs oil

Instructions for Chicken

1. Preheat oven to 445 degrees. Grease a large baking tray or dish and set aside.

2. Mix together all the dry ingredients in a small mixing bowl

3. Rub the dry mixture on the chicken breast and bake for 15 minutes.

4. Remove the chicken breast from the oven and cover with aluminium foil and bake for another 5 minutes.

Instructions for Salsa

Add all ingredients together and toss

Serve with chicken and enjoy

Coconut banana bread

Ingredients:

2 1/2 cups flour (1137.5)

1/2 cup sugar (387kcals)

2 tsp baking powder

1 tsp baking soda

1 tsp salt

2 eggs

1/2 cup coconut oil

1/2 cup low fat milk

2 1/2 cups JP St Mary's ripe bananas, mashed

1/2 cup JP St Mary's dry coconut, shredded

1 tsp vanilla extract

1/2 tsp almond flavouring

Instructions

1. Preheat oven to 350 degrees.

2. In a large mixing bowl, sift all the dry ingredients, except the sugar.

3. Add the sugar to the dry mixture and stir to fully incorporate.

4. Combine all the wet ingredients.

5. Add the dry ingredients to the wet ingredients and stir until no more flour residue remains.

6. Place baking mixture into loaf tin and bake until an inserted toothpick comes out clean.

Makes 11 slices (280kcals per slice)