Tag: bananas

Recipe ~ Philippine Mafran (or Jufran) Sauce, a most versatile condiment

Nā Hālau ʻĀha Hūi LanakilaLeave a comment

Banana-Ketchup

Banana ketchup or banana sauce (Mafran or Jufran Sauce) is a popular Philippine condiment made from mashed banana, sugar, vinegar, and spices. Its natural colour is brownish, so it is often dyed red to resemble tomato sauce. Banana ketchup was made when there was a shortage of tomato sauce during World War II, due to lack of tomatoes and a comparatively high production of bananas.

FLAVOUR AND USE

Banana ketchup is sweeter than tomato sauce and is similar in taste to the Indonesian Kecap Manis and the Thai Sweet Chilli Sauce. In Filipino households, this ubiquitous condiment is used on just about any dish – omelettes (torta), hot dogs, burgers, fries, fish and other meats. Banana ketchup is also a vital and distinct ingredient inFilipino-style Spaghetti (sweeter than the traditional Italian spaghetti).

It is exported to countries where there is a considerable Filipino population (United States, Canada, United Kingdom, Saudi Arabia, Kuwait, Hong Kong, France, Switzerland, Australia and New Zealand).

RECIPE

Prep Time:15 Min
Cook Time:1 Hr 30 Min
Total Time:1 Hr 45 Min
Ingredients
  • ½ cup golden raisins
  • ⅓ cup chopped sweet onions
  • 2 large garlic cloves, quartered
  • ⅓ cup tomato paste
  • 4 large very ripe bananas, peeled and sliced
  • 1⅓ cup cider vinegar, divided use
  • 3 – 4 cups water
  • ½ cup (packed) brown sugar
  • 1½ teaspoons salt
  • ½ teaspoon ground chilli pepper, or to taste
  • ¼ cup corn syrup
  • 2 teaspoons ground allspice
  • 1 teaspoon ground cinnamon
  • ½ teaspoon freshly grated nutmeg
  • ¼ teaspoon ground cloves
  • 2 tablespoons dark rum
Instructions
  • 1
    Place the raisins, onions, garlic, tomato paste, bananas, and ⅔ cup vinegar in the bowl of a food processor fitted with the metal blade. Process until smooth and pour into a large, heavy saucepan.
  • 2
    To the banana mixture in the saucepan, add remaining ⅔ cup vinegar, 3 cups water, brown sugar, salt, and ground chilli pepper. Stir to combine.
  • 3
    Bring mixture to a boil over medium-high heat, stirring often. Reduce heat to low and cook uncovered, stirring the ketchup occasionally, for 1 hour and 15 minutes. If the sauce gets too thick and begins to stick, add some of the remaining water (up to 1 cup).
  • 4
    Add corn syrup, allspice, cinnamon, nutmeg, and cloves. Cook over medium-low heat, stirring often, for another 15 minutes or until it is thick enough to coat a metal spoon. Stir in the rum and remove from heat. Let cool for 10 minutes.
  • 5
    Push ketchup through a fine strainer, mashing the solids with the back of a spoon. Let cool to room temperature, pour into glass bottles, cover, and refrigerate. Use within 1 month. Banana ketchup is especially good as a condiment with pork and poultry.
Yield
  • About 3½ cups
Source:  the taste of aussie

Recipe ~ Banana Oatmeal Treats (Diabetic-friendly)

Nā Hālau ʻĀha Hūi LanakilaLeave a comment

These treats are delicious AND they are egg-less, dairy-less, flour-less, and with no added sugar!

banana-oatmeal-bars

A Gold Star to those of you who recognized that bananas, applesauce, oats and raisins have carbs in them. Unless it comes from an animal, is a nut, or a veggie that doesn’t cloud the water when cooked, it likely has carbs worth counting, so do if you do so.  The starches have more completely converted to sugar in a mushy banana so keep that in mind if you’re worried about a banana spiking your blood sugar.  And, who puts 3 bananas in their oatmeal, anyway??  1/3 cup of applesauce?  Sweetened or unsweetened? Who cares?  We’re talking about 9 vs. 14 grams of carbs for the WHOLE THING!  I imagine you could use 1/4 cup of any “milk,” including – gasp – cow’s milk.  Raisins?  Not much difference nutritionally between packed and not packed – surprised no one brought this one up.  I will add that they are superior in potassium content per serving when compared to a banana.  Who knew that vanilla has 12 calories per teaspoon?  Rolling my eyes.  And cinnamon, beautiful cinnamon … Tasty, beneficial, good in so many recipes or just sprinkled on toast or a sweet potato.  Now, I’m hungry.

Grease the pan, well, or use parchment paper for cookies. Great stuff, that parchment.

Now for the numbers:  I figure this recipe will make at least thirty-six bars or cookies, so have listed the info as Total Recipe / Per Unit.  If you make the recipe and get 36, use my per-unit number. How ever many units you get, divide the Total by that and that will be your special, personal number for that nutrient. Nice, huh?  So …

Calories: 1177 / 33 — Carbohydrate: 244 / 7 — Fiber: 35.6 / 1 — Fat: 11.7 / .3 — Protein: 30.5 / .8

A tasty, natural treat.  Moderate calories, low fat, a little fiber, a little protein, and low carbs.  Let me add these nutrients with sufficient quantity to mention:

Vitamins B-6 and C (bananas, applesauce, raisins) (A, D, & E if you use the almond milk), Iron (applesauce, oats, raisins), Calcium (oats), Magnesium (bananas, raisins), and Potassium (a whopping 2,212 mg in the whole recipe, so 61 mg per unit (if 36 bars/cookies) (bananas, applesauce, oats, raisins).

ENJOY!!

Recipe ~ Vegan Chunky Monkey Cookies!

Nā Hālau ʻĀha Hūi LanakilaLeave a comment

chunky monkey cookies

Ingredients:

3 ripe bananas

2 cups oats

1/4 cup peanut butter

1/4 cup cocoa powder

1/3 cup unsweetened apple sauce

1 tsp. Vanilla

 

Directions:

Preheat oven to 350 degrees F.

Mash bananas, then add the remaining ingredients.  Stir and let sit for 20 minutes.

Drop by teaspoonful onto a greased cookie sheet.  Bake 10-12 minutes.

 

Notes:

Like with any vegan cookie recipe, you have to mix the ingredients properly.  Soak the oats in a 1/4 cup of almond milk while  preparing the rest of the batter. Mash the Bananas first, then stir in the peanut butter, vanilla and applesauce.  Add a 1/2 teaspoon of baking powder (recipe does not call for it, but it is a MUST), then the cocoa powder and, lastly, the oats. You may also want to add a couple drops of liquid stevia if you are using raw cacao powder, or if you prefer a sweeter cookie.  Mix well and let the batter sit as directed, above.

As an option, you can soak a 1/4 cup of currants in water while the batter sits, then fold the currants into the batter after the batter has rested.

======

Alternate No-Bake recipe:

1/2 C Butter
2 C Sugar
1/2 C Milk
4 Tbsp Cocoa
1/2 C Peanut Butter
3- 3 1/2 C Quick cooking Oats
2 tsp. Vanilla


Add the first 4 ingredients in a saucepan. Bring to a rolling boil, and boil for 1 minute. Stir in the next 3 ingredients and drop onto wax/foil paper. Let cool until set.  I would suggest putting them in the freezer for an hour.

Enjoy!