If you haven’t already heard about green banana flour’s health benefits, you will soon. This trendy new superfood is a gluten-free flour replacement that speeds up weight loss while boosting gut health — it’s no wonder people are going bananas for it.
What is green banana flour?
To make green banana flour, the fruit must be peeled, sliced, dried, and then ground into a powder. The baking ingredient is popular in regions where green bananas grow (such as Africa and the Carribbean), and it’s also a cheaper alternative to wheat flour.
Green banana flour is mostly known here in the US by those who have celiac disease or who maintain a gluten-free diet. That said, green banana flour can be enjoyed by everyone not just as a wheat-flour replacement, but also as a thickening agent in soups and sauces, as well as a coating for meat and veggies.
Green Banana Flour Health Benefits
Beyond its appeal to gluten-free eaters, green banana flour is also a great source of resistant starch. Enzymes in the small intestine typically convert starches to sugar, but resistant starch — as the name implies — cannot be digested.
What happens then is the undigested starch reaches the colon where it acts like a prebiotic, which is what your good gut bacteria eats. Feeding on the resistant starch not only strengthens the gut, it also reduces insulin resistance, according to an April 2012 study published in The Journal of Nutrition; burns fat, per an October 2015 study published in the Nutrition Journal; and leaves you feeling fuller faster, a March 2010 study in the British Journal of Nutrition reported.
In addition to green banana flour’s resistant starch benefits, it’s an easy way to get essential vitamins and minerals like zinc, magnesium, manganese, and vitamin E. Of course, it goes without saying that green bananas are full of potassium. In fact, just two tablespoons of green banana flour have as much potassium as seven bananas.
Green Banana Flour Recipes
So, what’s the best way to introduce and incorporate green banana flour into your diet? There are dozens of delicious recipes using green banana flour available on the internet. You name it, someone’s made it: green banana flour pancakes, green banana flour muffins, green banana flour bread, green banana flour cookies, green banana flour tortillas, and even green banana flour biscuits. And don’t worry — green banana flour doesn’t taste like bananas. In fact, it has a very subtle flavor that you can remove completely by baking.
When substituting green banana flour for wheat flour, remember that less is more. If the recipe calls for one cup of wheat flour, you only need 1/2 to 3/4 cup of green banana flour to replace it.
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Life is good when u have pancakes for breakfast 🙃😊😇🥞🙃😽 I made these green banana flour pancakes because indeed I ordered a bunch of flour (cassava, green banana, almond flour, tapioca starch) from @iherb !! I used @stirringchange’s recipe but changed some parts. I used about 1/4c banana flour, 1/4 cup hemp milk + water (I ran out of milk), 1 egg, baking soda, acv, cinnamon, cocoa powder, vanilla, raw honey, and coconut oil for frying. Topped it with some Brazil nut butter, coconut, apples, honey, cinnamon, and cacao nibs! Observations about green banana flour: 1.) it smells good 2.) it made the pancakes turn brown (well it was even brown before I put cocoa powder in it) 3.) the batter tasted a bit weird but after frying it tasted like normal pancakes. 4.) next time I will try using a combination of coconut flour and banana flour, and also use coconut milk and add some mashed banana perhaps.
Once you master using green banana flour for cooking, you’ll quickly learn there’s no end to the number of genius ways to harness the health benefits of green banana flour through food. So, why don’t you give this superfood a shot?