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Fresh in Store 5/5/21

Banana Fairtrade
Potatoes – Agria – unwashed
Onions Brown NZ
Broccoli ORG0
Cabbage – Green
Carrots Table
Cucumber – Telegraph
Celery Stick loose
Cabbage – Red
Apples – Braeburn
Capsicums – Red
Squash – Supermarket

Spotlight on Bananas

Source of health benefits:

The health benefits of banana include helping with weight loss, reducing obesity, curing intestinal disorders, relieving constipation, and conditions like dysentery, anemia, arthritis, gout, kidney, and urinary disorders.

Banana can also help with menstrual problems and burns. It is good for reducing blood pressure, protecting heart health, boosting metabolism and immunity, reducing the severity of ulcers, ensuring healthy eyes, building strong bones, and detoxifying the body.

Provides Relief from Constipation

Bananas contain significant amounts of dietary fiber and therefore help in smooth bowel movements. The roughage soothes the excretion process and relieves a person from constipation. A study published in the Journal of Medicinal Food suggest that bananas also help in treating other stomach-related disorders.

Helps Manage Diabetes

A study published in the American Journal of Clinical Nutrition  [8]has revealed that pectin, in bananas, is said to be a nutrient that aids in improving glucose tolerance in diabetics. A banana provides about 3 grams of dietary fiber, which is beneficial for both type-1 and type-2 diabetics, as per a study published in 2014. [9]

Preserves Memory and Boosts Mood

According to a study conducted in 2015, the amino acid tryptophan and antioxidants like dopamine, in bananas, play a vital role in boosting mood and preserving memory. Additionally, magnesium helps to relax muscles and vitamin B6 helps you sleep well. [10]

Gives Relief from Symptoms of Anemia

Research led by Dr. Olga P. García, Autonomous University of Queretaro, Mexico, states that bananas contain high iron content and, therefore, they aid in treating anemia since iron is an essential part of red blood cells. Bananas also have a significant content of copper, which is an important element in the creation of red blood cells. By increasing your red blood cell count, not only do you prevent anemia, but you can also increase circulation to all parts of the body, thereby oxygenating them and optimizing their functionality. [11]

Weight Loss

Bananas are useful for weight loss as one banana has approximately only 90 calories. They contain a lot of fiber as well and are easy to digest. Furthermore, they do not contain any fats. Therefore, an overweight person does not have to eat too much if their diet contains bananas because they are very filling. The roughage will also not make the person feel hungry by inhibiting the release of the hunger hormone, ghrelin. This will reduce overeating and also help in weight loss. Research conducted in 2012 also suggests that consuming bananas can aid in boosting metabolism, thereby helping in weight loss. [12]

Strengthens Bones

The presence of fructooligosaccharide, a prebiotic, is a beneficial bacteria in our digestive tract that boosts the intake of minerals and nutrients by the body. Bananas are also linked to increased absorption of calcium. Calcium is the most important element in the production and regrowth of bone matter in the body. It reduces our chances of getting affected by osteoporosis and natural weakness. [13]

Anti-inflammatory Properties

Collective research at the Department of Pharmacy, Aston University, Birmingham, UK and School of Health and Sports Science, The University of North London, UK, suggests that the compounds inside bananas are anti-inflammatory in nature, meaning that they can reduce swelling, inflammation, and irritation from conditions like arthritis and gout. [14]

Improves Vision

Bananas, like many other fruits, are packed with antioxidants and carotenoids, as well as a healthy mix of minerals that can seriously boost the health of your eyes. Macular degeneration, cataracts, night blindness, and glaucoma have all been shown to decrease with normal intake of bananas and other similar fruits.

Promotes Weight Gain

Bananas can be useful for weight gain. When consumed with milk, bananas help increase a person’s weight rapidly. Milk provides the necessary proteins and bananas provide the sugars. Furthermore, since bananas are easily digested, an underweight person can gulp down 5-6 bananas in a day apart from the regular meals without facing indigestion. This leads to an additional intake of 500-600 calories, which is quite necessary for weight gain. Since bananas have the ability to provide instant energy, sportsmen eat bananas during the breaks in between games for an extra surge of energy.

Gives Relief from Piles (Hemorrhoids)

Bananas have been used as a natural remedy for piles as the high fiber content makes it easy to pass stools. The laxative effect prevents any kind of strain, thus providing relief and curing hemorrhoids (swollen veins around the anus region).

Anti-ulcerogenic Properties

Traditionally, bananas have been used as an antacid food to soothe upset stomachs as they can also suppress acid secretion. Research published in the British Journal of Pharmacology claims that bananas have anti-ulcerogenic properties. The protease inhibitors in bananas eliminate the harmful bacteria that have been linked to the development of stomach ulcers.

Prevents Kidney Disorders

A 2005 study suggests that potassium and various antioxidants in bananas help ease the strain on kidneys and encourage urination. This can help keep toxins from accumulating in the body. [16]

Relieves Menstrual Problems

Traditional medicinal applications of banana included its use as a menstruation aid. Cooked banana flowers help in providing relief from painful and excessive bleeding during the menstrual cycle and can relieve other menstrual distress too.

Banana Bread French Toast Casserole Recipe

banana casarole
Recipe Source :


Banana Bread

  • 1 cup (8 oz.) salted butter, softened
  • 2 cups firmly packed light brown sugar
  • 3 large eggs
  • 1/4 cup sour cream
  • 1 teaspoon vanilla extract
  • 3 1/4 cups (about 13.81 oz.) all-purpose flour, plus more for dusting pans
  • 3/4 teaspoon baking powder
  • 3/4 teaspoon baking soda
  • 1 teaspoon ground cinnamon
  • 3/4 table salt
  • 2 1/2 cups cups mashed bananas (about 5 medium-size ripe bananas)
  • 1 cup toasted chopped pecans
  • Vegetable shortening
  • 2 tablespoons salted butter, melted


  • 4 large eggs
  • 1/4 cup firmly packed light brown sugar
  • 1/4 teaspoon table salt
  • 1/4 teaspoon ground cinnamon
  • 2 cups whole milk
  • 1 1/2 cups heavy cream

Additional Ingredient


Step 1Prepare the Banana Bread: Preheat oven to 350°F. Beat 1 cup softened butter with a heavy-duty electric stand mixer at medium speed until creamy. Add 2 cups brown sugar, and beat until light and fluffy. Add 3 eggs, 1 at a time, beating just until blended after each addition. Add sour cream and vanilla, and beat just until blended.

Step 2Stir together flour, baking powder, baking soda, 1 teaspoon cinnamon, and 3/4 teaspoon table salt. Gradually add flour mixture to butter mixture, beating at low speed just until blended. Stir in mashed bananas and toasted chopped pecans just until blended.

Step 3Grease 2 (8- x 4-inch) loaf pans with vegetable shortening, and dust with flour. Divide batter evenly between 2 prepared pans. Bake in preheated oven until a wooden pick inserted in center comes out clean, 50 minutes to 1 hour. Cool in pans 10 minutes. Remove from pans, and cool completely on wire racks, about 1 hour.

Step 4Preheat oven to 350°F. Slice 1 loaf into 11 (1/2- to 3/4-inch) slices. Wrap other loaf in plastic wrap; reserve for another use. Place 11 slices on a baking sheet; brush each with melted butter. Bake in preheated oven until browned, 20 to 25 minutes. Set aside.

Step 5Prepare the Custard: Whisk together 4 eggs, 1/4 cup brown sugar, 1/4 teaspoon table salt, and 1/4 teaspoon cinnamon in a large bowl until blended. Whisk in milk and cream until well blended.

Step 6Prepare the Casserole: Lightly grease an 11- x 7-inch baking dish with cooking spray. Cut 4 toasted banana bread slices in half. Place remaining 7 toasted banana bread slices, slightly overlapping, in prepared dish. Place half slices, overlapping slightly, alongside whole slices, filling dish completely.

Step 7Slowly pour custard mixture evenly over bread slices. (The baking dish will be very full.) Cover and let stand at least 1 hour or overnight to allow bread slices to absorb the custard.

Step 8Preheat oven to 350°F. Uncover casserole. Bake in preheated oven until set and lightly browned, 55 to 60 minutes.

Step 9Pour half of the Honey-Banana Topping evenly over the casserole; serve with remaining topping.

What’s happening in the garden…

We are still planting out trays of seedlings if you need to get some in the ground.
Just $5 a tray.


Events ahead:

  • Saturday Market – The Old Packhouse Market Kerikeri (Every Saturday) from 8am ~ fresh orange juice, fresh vege juice blends, smoothies, smoothie ice blocks
  • Sunday Market – The Old Packhouse Market Kerikeri (Every Sunday) from 8am ~ fresh orange juice, fresh vege juice blends, smoothies, smoothie ice block

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