Peas

Peas:

The pea is usually the small seed or the seed pod of the pod fruit Pisum sativum.   The peapod is botanically a fruit since it contains seeds developed from the ovary of a pea flower.  Peas are used as a vegetable.   Peas are a cool season crop, but are available in your grocery store year round.  

In the Middle Ages field peas are constantly mentioned as a staple that kept famine at bay.  In the mid 19th century Austrian monk Gregor Mendel's observations of pea pods led to the principles of Mendelian genetics, the foundation of modern day genetics.   Green "garden" peas, eaten immature and fresh, were an innovative luxury of  Early Modern Europe.  Thomas Jefferson grew more than thirty varieties of peas on this estate.

Peas are most commonly green, but occasionally  purple or golden yellow.  Generally there are three types of peas; green peas, snow peas, and snap pears.   Canada currently is the world's largest producer of peas.  France, China, Russia, and India are also large scale producers of peas. 

When I was growing up my mother bought peas in a can.  It was not until I began working in the store that I first saw peas in a pod.   I remember them being displayed in a bushel basket  with the bottom dummied up so that with only about two inches of product  it looked like a big bushel of peas.  My mother used to tell the story about when she was a little girl and she stuck a pea up he nose and could not get it out.  Everyone tried unsuccessfully to help .  Finally, her father was able to dislodge the pea using a pair of tweezers.  She never did that again.

Today peas are usually boiled or steamed which breaks down the cell walls and makes them taste sweeter and the nutrients more bioavailable.   Peas are grown throughout the world .  Only about 5% of the peas grown are sold fresh.  The rest are frozen or canned.  Peas are one of the few members of the legume family that are commonly sold and cooked as fresh vegetables.

 Peas are starchy but high in fiber, protein, vitamins, minerals, and lutein.   Peas are a very good source of manganese, vitamins C, K, B1 and folate.  They are a good source of vitamins B2, B3, and B6.  Peas contain a unique assortment of phytonutrients.  One of the phytonutrients, polyphenol, is being researched in connection  with stomach cancer protection.  The phytonutrients also provide us with key antioxidant and anti-inflammatory benefits.  Intake of green peas is also associated with lower risk of type 2 diabetes

If purchasing fresh peas select firm pods that are velvety and smooth.  The color should be medium green.  Avoid ones with light or dark color, or that are yellow, whitish, or speckled with gray.   Frozen peas are better able to retain texture, color, and flavor than the canned.  Both frozen and canned peas tend to be high in sodium, but you can remove some sodium by thoroughly rinsing the peas with water.   Neither frozen nor canned peas have an unlimited shelf life.  It is recommended that you consume frozen peas within 6 - 12 months of the packing date.   Snow peas should be flat and without blemish.  The small ones tend to be sweeter.  Snap peas can be snapped open to see if they are fresh.  Snap peas should be bright green, firm, and plump.

Peas are not just a vegetable side.  They can be added to green salads, or used in recipes.

So...... Eat up!  Enjoy!  I'll show you how.  

 

Simple but good

Pasta with Peas:

1 pkg. of frozen peas, thoroughly rinsed.
1  can (14.5 ounces) chicken or vegetable broth
1/2 medium onion, chopped
2 cloves of garlic
1lb of medium shell pasta
2 tablespoons of olive oil
salt, pepper and parmesan to taste

Cook pasta according to directions on box
In a skillet sauté onion and garlic in olive oil until soft, add rinsed peas, salt and pepper to taste and continue to sauté for about 2 - 3 minutes.
Add broth to onion, garlic and peas mixture, cover and simmer about 5 minutes
Add cook drained pasta to the skillet mixture, sprinkle with parmesan and serve.


 

Plums

Plums:

The plum is a "drupe fruit" (stone fruit) of the subgenus "Prunus".  Plums may have been one of the first fruits domesticated by humans.  Plum remains have been found in Neolithic age archaeological sites along with olives, grapes and figs.  Commercially grown plum trees are of medium height (5 - 6 meters) with medium hardiness.  They blossom in different months in different parts of the world, for example in about January in Taiwan and about April in the U.S.  The fruit is usually medium in size (1 - 3 inches in diameter) and  globose to oval in shape.  The flesh is firm, juicy, and mealy.  The peel is smooth with a natural waxy surface.  The fruit has a single large pit. 

Plums are produced around the world, but China is the word's largest producers of plums.  The U.S. is second with California producing 95% of U.S. plums.  The Japanese variety of plum  is the most familiar and widely sold fresh eating plum.   Plums come in a wide variety of colors and sizes.   There are six varieties of plums in cultivation today.   They are 1. Japanese; 2. American; 3. Ornamental; 4. Damson; 5. Wild; and 6. European.   Over 2000 plum varieties exist with over 100 available in the U.S.

The taste of the plum ranges from sweet  to tart.  The skin itself may be particularly tart.   It is juicy and can be eaten fresh out of hand, or used in jam making or other recipes.  Plum juice can be fermented into plum wine.  Dried plums, called prunes, are also sweet . 

Plums and prunes are known for their laxative effect which is attributed to various compounds present in the fruit such as dietary fiber, sorbitol, and isatin.  Plums and prune juice are often used to regulate the digestive system.  Plums provide significant antioxidant protection from phenols.  Plums are a good source of vitamin C,  vitamin  A, vitamin  K, potassium, and dietary fiber. 

Choose plums that yield to gentle pressure and are soft at the tip.   You can also choose plums that are firm (not excessively hard) and ripen them in a paper bag at room temperature.   Once they are ripe, though,  refrigerate them.  Good quality plums have rich color and are free from punctures, bruises, or any kind of decay.  You may see the occasional white spot.  This is not bad and indicates the plum has not been over handled.

So...... Eat up!  Enjoy!  I'll show you how.

Simple but good: 

Plum Crisp  (from Pillsbury)

Fruit Mixture:

  4   cups sliced fresh plums (6 to 8 medium)
1/2  cup sugar
1/4  cup all-purpose flour
1/4  teaspoon cinnamon

Topping:

1/3  cup all-purpose flour
1/3  cup rolled oats
1/3 cup firmly packed brown sugar
1/4  cup margarine or butter, cut into pieces

1.  Heat oven to 375degrees F.  In a large bowl combine plums, sugar, 1/4 cup flour and cinnamon; t
     toss to mix.  Spoon into ungreased 8-inch square pan.

2.  In medium bowl combine 1/3 cup flour, oats and brown sugar; mix well.  Using fork or pastry       
     blender, cut in margarine until mixture resembles coarse crumbs.  Spoon evenly over plum mix-     ture.

3.  Bake at 375 degrees F. for 35 to 45 minutes or until golden brown  Serve warm or cool.

Cucumbers

 

Cucumbers:

Next to the tomato, cabbage, and onions, cucumbers are the fourth most cultivated vegetable in the world.  Originally from the Indian subcontinent, cucumbers have spread throughout the world.  They have been cultivated for 3000 years.  China produced 60% of global output of cucumbers in 2005 followed at a distance by Iran, Turkey, Russia, and the United States. 

The cucumber is a creeping vine which bears a cylindrical fruit when ripe.  The cucumber belongs to the same botanical family as melons and squashes.  Having an enclosed seed and developing from a flower, botanically speaking cucumbers are classified as accessory fruits.  Much like tomatoes and squash they are perceived, prepared, and eaten as a vegetable.   The majority of people describe a mild almost watery flavor or a light melon taste.  Cucumbers are 90 - 95% water. 

My first memory of eating cucumbers was with my paternal grandmother.  One of the benefits of having the fruit and vegetable store was that they had a truck.  It was a box truck.  It had a cab and then a fully enclosed "box" in the back.  It was about the size of a medium U-haul.  My grandfather used it to transport fruits and vegetable from the market back to the store.  He sometimes used it to deliver orders.   On rare occasions he used it to move things.  This was such an occasion.  He was helping some cousins move furniture.  Grandma and me went along and we stayed in the cab while he loaded up.  Well, Grandma brought some cucumbers and was cutting them up and we were eating them.  So now the smell of cucumbers brings me back to the truck.. I loved that truck!  I would sit in it and eat lunch in the early days I worked at the store.  Then I would pretend to drive till lunch was over.  I never became a truck driver, but one of my sons did.

There are three types of cucumbers: Slicing cucumbers,  Pickling cucumbers and Burp-less cucumbers.  Slicing cucumbers are grown to be eaten fresh.  Slicers grown for North America area generally longer, smoother, more uniform in color and have much tougher skin.  Pickling cucumbers are pickled for flavor and longer shelf-life.   Picklers tend to be shorter,  thicker, and less regularly shaped, and have bumpy skin with tiny white or black dotted spines.  Burp-less cucumbers are sweeter and have thinner skin than other varieties.  They are also much longer than the others They are reputed to be easier to digest with a pleasant taste.

Fresh extracts from cucumbers are shown to contain antioxidant and anti-inflammatory properties.
Cucumbers contain unique polyphenols called "lignans" which have a strong history of research in connection with reduced risk of cardiovascular disease and several cancers including breast, uterine, ovarian, and prostate.   Cucumber juice contains a hormone needed by the pancreas to produce insulin and so is beneficial for diabetics.  Compounds called "sterols" in cucumbers may help to reduce cholesterol levels.  Cucumbers are a good source of vitamin B and so are a good "pick-me-up".  Cucumbers contain lots of potassium, magnesium, and fiber which work effectively in regulating blood pressure, both high and low.  Cucumbers are an excellent source of silica which is known to promote joint health by strengthening connective tissue.  Cucumber skin can be applied to irritations of the skin and for sunburn like aloe.  Slices of cucumber over the eyes help to reduce puffiness.  The silicon and sulfur in cucumbers can help to stimulate hair growth.  A slice of cucumber pressed to the roof of the mouth by the tongue for 30 seconds relieves bad breath. 

The states of Florida and California provide U.S. consumers with fresh cucumbers for most of the year (March through November).  Cucumbers from Mexico are commonly found in grocery store during December, January, and February. 

Choose cucumbers that are firm and rounded at their edges with a bright medium   to dark green color.  Avoid cucumbers that are yellow, puffy, have sunken water-soaked areas  or are wrinkled at the tips.  Thin skinned cucumbers generally have less seeds than those that are thick skinned.  Cucumbers can be very heat sensitive.  Prefer cucumbers that are in refrigerated cases.   Store cucumbers in the refrigerator for up to several days.  For maximum quality, though,  consume within one to two days. 

The skin and seeds of the cucumber are both richer in nutrients than the flesh.  Cucumbers, however,  are often waxed.  Organically grown cucumbers must be waxed with non-synthetic waxes free from all chemical contaminants.  Conventionally grown cucumbers may be waxed with synthetic waxes that contain unwanted contaminants.  You'll probably want to remove their skins.  If you want to remove the seeds, cut the cucumber lengthwise, and use the tip of a spoon to scrape out the seeds.

Cucumber slices are great to eat out of hand and in all types of salads. 

So...... Eat up!  Enjoy!  I'll show you how.

 

 Simple but good:

Tzatziki Sauce:  traditional sauce for Greek gyro sandwich, but good on any grilled meat or as an appetizer with pieces of pita bread or pita chips.

1 cup  (8 oz.) Greek style yogurt
1 cucumber  peeled, seeded, and diced
1 tablespoon olive oil
1 tablespoon lemon juice
1 teaspoon dried dill
1 1/2 teaspoons garlic powder
salt and pepper to taste

Place all ingredients in a blender and blend until well combined.  Remove to a separate dish and cover.  Refrigerate for at least an hour.

Peaches

 

Peaches:

The peach is a deciduous tree native to China and South Asia.  It is considered to be "the tree of life" and symbol of immortality and unity. It is a member of the rose family.   Peaches have been cultivated in China since 2000 BCE.  Alexander the Great introduced the peach into Europe.  Peaches were originally planted in St. Augustine, Florida, but were introduced by Franciscan monks into St. Simon and Cumberland islands along the Georgia coast in 1571.  Today China is the world's largest producer of peaches  followed by Italy.  California produces 50% of  the peaches in the U.S.  growing 175 varieties.  Peaches are also grown in Georgia and South Carolina.   The peach is the state fruit of South Carolina, and Georgia is nicknamed "The Peach State".

Peaches and nectarines are actually the same species, but are regarded commercially as different fruits.  The nectarine has a smooth skin whereas the peach has a fuzzy skin. Many erroneously believe that the nectarine is a cross between a peach and a plum. This is just not correct.   The peach is a climacteric fruit, which means it continues to ripen after being picked.   More than 80 chemical compounds contribute to the peach's aroma.

Cultivated peaches are divided into clingstone and freestone depending on whether the flesh of the peach sticks to the stone (i.e. the pit).  There are hundreds of varieties.  Peaches with white flesh are typically very sweet with little acidity.  Yellow-fleshed peaches typically have an acid tang coupled with sweetness.   White fleshed are most popular in China, Japan, and neighboring Asian countries.  Europeans and North Americans historically favor the acidic yellow-fleshed peach.

When I was a kid,  I remember one time my Grandfather buried some peach pits in the yard to see if they would grow.  They did not grow in Brooklyn, New York, but it was fun to experiment.  Then I remember how we would have peaches in wine.  What a summer treat.  See below for how easy it is to make..

Peaches are available year round, but the season for fresh U.S. peaches is from May to October.  August is National Peach Month.  Peaches are most nutritious when eaten raw.  They are low calorie (38 calories for a medium peach) and cholesterol free.  Peaches are a good source of energy, carbohydrates, dietary fiber, iron, potassium, and Vitamins A, B, and C.  They are also a rich source of bioactive compounds including phenolic acid, anthrocyanins, flavonoids, and procyanidins.

Look for peaches that are heavy for their size with a rich color and possibly a slight whitish bloom.   They should yield to slight pressure and have a sweet aroma.  Avoid peaches that are excessively soft or with cuts or bruises.  Store unripe peaches in a paper bag to ripen.  When ripe,  store at room temperature and use within a few days.   Incidentally,  a study in the "Journal of the Science of Food and Agriculture" found that canned peaches are as loaded with nutrients as fresh peaches.

Peaches are great to eat out of hand.  Just wash thoroughly and rub with a paper towel to remove the fuzz.  Sliced peaches  should tossed with lemon juice to retard browning.   Peaches are easy to use in smoothies, fruit salads, or soaked in red wine.  Peaches are used in jams, cakes and cobblers, and to add a tangy sweetness to poultry, pork, or veal dishes.  Cinnamon, nutmeg, ginger, coriander, sherry, marsala, and rum can be used to enhance peach dishes.  Peaches are great when grilled. 

To remove the skin of a peach score the bottom of the peach with an "X".   Placed the scored peach in boiling water to blanch for 40 seconds.  Carefully remove from boiling water  and  place in an ice bath for one minute. Remove from the ice bath, let drain and pat dry.  The skin will then easily peel off the peach.

So eat up!  Enjoy!  I'll show you how.

Simple but good:

Peaches soaked in wine:

2 or 3 fresh peaches
red wine of your choice
granulated sugar.

Place peeled and sliced fresh peaches in a jar or other coverable container.  Sprinkle the peaches with sugar.  Pour enough red wine to cover the peaches.  Cover the jar or container and put in the refrigerator for at least 3 hours, but he longer the better. Enjoy on a sultry summer evening.

Tomatoes

Tomato:

The tomato is the state vegetable of New Jersey, the state vegetable and the state fruit of Arkansas, and the official fruit of Ohio.  This member of the "nightshade family" originated in Mexico and spread around the world following the Spanish colonization of the Americas.  Today tomatoes are grown and eaten around the world.

The tomato is botanically a fruit, actually a berry, but is considered a vegetable for culinary purposes due to its savory flavor.   There are around 7500 tomato varieties grown for various purposes.   Tomatoes are often grown in greenhouses in cooler climates.  They are also grown hydroponically using nutrient solutions in water without soil.  Tomatoes are often  picked unripe (green) and ripened in storage with the hydrocarbon gas ethylene which acts as a molecular cue to start the ripening process.  "Tomatoes on the vine": are a variety that are ripened still connected to a piece of vine.  They tend to have more flavor than artificially ripened tomatoes.

Here are the major categories of tomatoes we see today:

* "Slicing" or "globe" tomatoes are the usual tomatoes of commerce.
* Beefsteak tomatoes are large and often used for sandwiches and other applications.
* Oxheart tomatoes range in size up to Beefsteak, but are shaped like strawberries.
*  Plum tomatoes are bred with a higher solids content and are used for sauces and paste.
* Pear tomatoes are obviously pear shaped and used for a richer gourmet paste.
* Cherry tomatoes are small and round often sweet and generally eaten whole in salads
* Grape tomatoes are  a small oblong variation on plum tomatoes used in salads.
* Campari tomatoes are sweet and juicy with low acidity, and lack of mealiness.  They're bigger than a cherry tomato, but smaller than a plum tomato.

When I was growing up, my grandfather would send home over-ripe tomatoes to my grandmother to make tomato sauce for pasta.  She would cook the tomatoes and then put them through this cone shaped strainer using a wooden pestle.  That way she got the meat of the tomatoes without the skins.  She would also use the strainer to make cranberry sauce around the holidays. 

Tomatoes are believed to benefit the heart among other organs.  They contain lycopene, one of the most powerful natural antioxidants.  Some studies found lycopene can prevent prostate cancer, however, other studies refute this claim.  Tomatoes are an excellent source of vitamins C, A, K, and beta-carotene. 

Tomatoes are used raw in salads and processed in ketchup or tomato soup.  Unripe green tomatoes can be breaded and fried, used to make salsa, or pickled.  Tomato juice is sold as a drink.  Tomatoes are used extensively in Mediterranean cooking most commonly in pasta sauces.

Choose tomatoes that are heavy for their size with rich color that are well shaped with smooth skin and no wrinkles, cracks, bruises, or soft spots.  Ripe tomatoes will yield to slight pressure and will have a noticeable sweet fragrance.   Keep unwashed tomatoes at room temperature and out of direct sunlight.  It is not recommended to refrigerate tomatoes as this can harm the flavor.   Unripe tomatoes can be kept in a paper bag until ripening.

So........ Eat up!  Enjoy!  I'll show you how.

 

Simple but good: 

Tomato Salad:

2 medium size tomatoes
1/4 cup extra virgin olive oil
3 tablespoons water
1 teaspoon garlic powder
1 teaspoon oregano
salt and black pepper to taste
sliced crusty bread

Wash and pat dry tomatoes. Cut into wedges and mix with other ingredients.  Stir to coat tomatoes.   Enjoy tomatoes with pieces of bread dipped into the juice.

Green Beans

Green Beans:

Green beans are known as French beans, Fine beans, and string beans.  They are also known as "squeaky beans" for the noise they make on the teeth when eaten.  The name "string bean" derives from the fibrous string that once ran down the length of the seam of the pod.  In modern times the string has been mostly bred out.  Green beans and other shell beans such as pinto beans, black beans, and kidney beans belong to the same family and are referred to as "common beans" probably due to they all derived from a common bean ancestor that originated in Peru.  They were spread through South and Central America by migrating Indian tribes and introduced to Europe and spread around the 16th century by Spanish and Portuguese traders.  There are two major groups of green beans, bush beans and pole beans. There are over 130 varieties known.

The first thing I remember about green beans is that they come in a bushel basket.  We would save the baskets and then use them to display produce.  My grandfather's grocery store kept two rows of bushel baskets in front of the store in which produce was displayed.  We would build up the baskets with cardboard  so there was only a few inches of display space on top but it would look like a full basket.   There was a roll down awning above that could be used to keep the sun from cooking the product on warm days.  The display had to be built every morning and taken down every night.  It was a lot of work.

Green beans have been  studied for anti-oxidant content.  In addition to vitamins C and K and beta-carotene green beans contain important amounts of the anti-oxidant mineral manganese.  In the area of phytonutrients green beans contain a wide variety of carotenoids and flavonoids.  The strong carotenoid and flavonoid content appears to provide potential anti-inflammatory benefits.  Green beans also contain high levels of lectins and may be harmful if consumed in excess when uncooked or improperly cooked.  Best to cook them.

Green beans are of nearly universal distribution. Fresh green beans are available year round, but are best in early winter, early summer, and early fall. Green beans can be steamed, boiled, stir fried, or baked in casseroles.

Select green beans that have a smooth feel and a vibrant green color, and that are free from brown spots and bruises.  They should have a firm texture and "snap" when broken.  Store unwashed fresh bean pods in a plastic bag and keep in the refrigerator crisper for about 7 days.  To prepare remove both ends of the pod and wash just before cooking.

So....Eat up!  Enjoy!  I'll show you how.

Simple but good.

Potato and Green Bean Salad:

2 lbs. of potatoes, peeled and cubed
1 lb. of green beans
1/2 c. canola oil
1/4 c. red wine vinegar
1/4 tsp. garlic powder
1/2 tsp. salt
1/2 tsp. freshly ground pepper

Boil potatoes until fork tender.  Drain and set aside to cool. Steam green beans until barely tender.  Drain and rinse under cold water. Set aside to cool.

In a large bowl combine potatoes, beans, oil, vinegar, garlic powder, salt, and pepper.  Mix well.  Add more oil and vinegar if needed.  Serve chilled or at room temperature.

Bananas

 

 

Bananas:

The banana is the world's largest herbaceous flowering plant.  Southeast Asian farmers were the first to domesticate the banana.  It is now grown in 107 countries.  Although we may refer to a "banana tree", the banana plant is not a tree, but the world's largest herb. 

In America and Europe "banana" refers to the soft, sweet, dessert bananas of the Cavendish group.  The firmer starchier variety are called "plantains".  Plantains are often called "cooking bananas" and are cooked and served as a vegetable in Latin American countries.   Export bananas are picked green and ripened in special rooms upon arrival in their destination country.  These rooms are air-tight and filled with ethylene gas.  Bananas can be ordered "ungassed" and will never ripen. These bananas are suited for cooking.  Bananas are a staple starch for many tropical populations.  Dwarf Cavendish are named for the shortness of stem on which they grow.  They are also called "Petites".   The Monzano banana is also called the Apple banana because of its apple like flavor. It also contains some hints of strawberry flavor.  The light golden color turns totally black when ripe.  The Red banana is stubby and round with a dull red skin that turns to a reddish purple or maroon when fully ripe.  The Red banana is sweeter than the Cavendish with a heartier flavor with a softer pinkish orange flesh.

When I was growing up I remember bananas coming in a box packed with shredded newspaper.  They were whole hands of bananas.  You would have to cut the hand down to a smaller sizes as you put them on display. Today they come pre-cut and wrapped in cellophane.  In the store we would open up the box and cellophane to let out any gas to slow the  ripening process.   My dad use to tell  how, when he was a boy he had a friend whose father was a baker and baked Italian bread, which my father loved.  Well, the baker's son loved bananas, so my dad would trade him bananas from his dad's store for the Italian bread.  One time while in the supermarket  a produce manager was feeling sick.  He thought he had some kind of flu.  Well, he was getting worse so he went to the doctor to find out that he had been bitten by a banana spider.  He never felt it.  Because of the delay in treatment, the poison was able to grow.  At one time they even considered amputating the leg.  He was told it could take a year for the poison to get out of his system.  Something like that is very rare. Usually the gassing will eliminate  spiders.

Bananas have an impressive amount of potassium.  One large banana of about nine inches in length contains 602 mg of potassium with 140 calories.  It also contains 2 grams of protein and 4 grams of fiber with just 2 mgs of sodium.  It has abundant vitamins and minerals.  The high potassium and low sodium help with blood pressure.  Its high iron content can stimulate hemoglobin production to help in cases of anemia.   The high fiber can help with constipation.  Bananas contain tryptophan, a type of protein the body converts to serotonin , know to make you relax, improve your mood, and generally make you feel happier.  Research found that eating bananas as part of a regular diet can cut risk of death by strokes as much as 40%.  A piece of banana skin placed peel side out on a wart and secured is known to kill off the wart.

Select bananas that are slightly green, firm, and without bruises.  Bananas with a gray tint and a dull appearance have been refrigerated and will not ripen properly.  Never store unripe bananas in the refrigerator.  Yellow-green bananas will ripen at room temperature to a sunny yellow in three days.   Bananas can be put in a paper bag with an apple or tomato overnight to speed ripening.  Once ripe bananas can be stored in the refrigerator for up to two weeks.  The skin will turn black, but the fruit will be fine.  The brown spotting on the banana is a sign of ripeness and sweetness.

Bananas are peeled and eaten or sliced on cereal.  You can put a stick in a peeled banana and dip in in chocolate and then freeze it.  Try them sliced and then sautéed briefly in butter and brown sugar.  Put them over ice cream.   Overripe bananas are perfect for baking in bread, cake, or muffins.

So......Eat up !  Enjoy !  I'll show you how.

Simple but Good.....

Banana and Peanut Butter Sandwich:

Cooking spray
2 tablespoons of peanut butter
2 slices of whole wheat bread
1 banana sliced

Heat skillet or griddle to medium heat.  Coat with cooking spray.  Spread 1 tablespoon of peanut butter on one side of each slice of bread.  Slice the banana on the peanut buttered side of one slice.  Top with the other slice and press firmly together.  Fry the sandwich until golden brown, about 2 minutes on each side.