How To Make Healthier Bangkok Grilled Bananas (Kluay Tap)

Bangkok Grilled Bananas (Kluay Tap กล้วยปิ้ง)

Traditional roadside Thai grilled bananas, Kluay Tap

After the three hour morning training session, I was on the usual mission for my latest food addiction - young coconut water.  After the cordial fruit cart woman hacked open a coconut for me with a crooked smile and a machete, I wandered through the street market questing for healthy breakfast options.   Behold! A street stall that looked promising:

Photo Credit: eatingthaifood.com

At first I thought this stall was grilling sausages, so I almost kept on walking.  But, on closer inspection, the woman was grilling what looked like (and turned out to be) short, fat bananas on skewers.  Eureka!  Add a side of pineapple and I'm all set.  After I paid the woman, she took a skewer off the grill and flattened it between two wooden boards, lightly mushing them, and cut them into slices with scissors.  She poured what I assumed to be honey onto them from a jar, put it in a plastic baggie, and sent me on my merry fruit-filled way.  As I om-NOM-NOM'ed on my first bite of Bangkok grilled bananas, I quickly fell in love with them.

Upon researching recipes for traditional Bangkok grilled bananas, I found that the recipe could use some tweaking if I wanted to make a healthy version for myself back at home.  So, for your dietetically-sound gastronomical pleasure, I give you the following cleaned-up version.  Removing the sugar-laden sauce also cuts the prep time down.  At just under ten minutes, it's not much hassle to grill these up before work in the morning or after a brutal training session if you feel like it.

SERVES: ONE

PREP TIME: 10 minutes

INGREDIENTS

• 3 medium burro bananas (about 85g each; you can buy one bunch, as pictured, and make this for breakfast all week)
• 1 tbs pure honey (or plain/flavored sugar-free syrup if you'd like, usually found in the coffee aisle of your grocery store.  This would be excellent with any of the vanilla or cinnamon-based flavors.)
• Optional spices, measured to taste: cinnamon, a pinch of salt, Splenda.

PREPARATION

1.  Peel the bananas.  

2.  Grill them until slightly charred.  If you're using salt/Splenda/cinnamon, coat them with it before grilling.  If you don't have a regular grill or you don't feel like going through the trouble to use it, you can use a George Foreman grill or pan-fry with Pam Spray in a pinch.

3.  Put bananas on a chopping board.  Using another flat surface (plate, another chopping board, etc.) press down until 1/4-1/2 inch thick.  Chop into slices.

4.  Drizzle the honey and/or sugar-free syrup over them.  NOM TIME.

Additional ideas:

• Grill only one banana this way and add it on top of your favorite oatmeal with a few toasted almonds
• Grill only one banana this way and add it on top of non-fat Greek yogurt with one tablespoon of almond butter
• Grill two bananas this way and add the equivalent of one sliced-up banana on each half of a toasted whole-grain or sprouted bagel (found in Trader Joe's) with Trader Joe's light whipped cream cheese.

NUTRITION INFORMATION: WITH HONEY

Nutrition Facts

Serving Size 276 g

Amount Per Serving

Calories 304 Calories from Fat 0

% Daily Value*

Total Fat 0.0g 0%

Cholesterol 0mg 0%

Sodium 1mg 0%

Total Carbohydrates 77.3g 26%

Dietary Fiber 3.0g 12%

Sugars 56.2g

Protein 3.1g

Vitamin A 0% • Vitamin C 45% Calcium 0% • Iron 1%

Nutrition Grade B

* Based on a 2000 calorie diet

NUTRITION INFORMATION: WITHOUT HONEY

Nutrition Facts

Serving Size 255 g

Amount Per Serving

Calories 240 Calories from Fat 0

% Daily Value*

Total Fat 0.0g 0%

Total Carbohydrates 60.0g 20%

Dietary Fiber 3.0g 12%

Sugars 39.0g

Protein 3.0g

Vitamin A 0% • Vitamin C 45% Calcium 0% • Iron 0%

Nutrition Grade B

* Based on a 2000 calorie diet