Content
Green banana flour is rich in fiber, has a low glycemic index and has large amounts of vitamins and minerals and, therefore, is considered a good dietary supplement, as it can have several health benefits.
Thus, due to its properties and composition, the main health benefits of green banana flour are:
- It helps to lose weight because it quenches hunger and makes food stay longer in the stomach;
- Helps control diabetes because it has a low glycemic index and is rich in fiber, which prevents spikes in blood glucose;
- Improves intestinal transit because it has insoluble fibers, which increase the fecal bolus, facilitating its exit;
- It decreases cholesterol and triglycerides because it favors these molecules to join the fecal cake, being eliminated from the body;
- It favors the body's natural defenses because with the intestine functioning well, it can produce more defense cells;
- It fights sadness and depression due to the presence of potassium, fibers, minerals, vitamins B1, B6 and beta-carotene that it has.
In order to achieve all these benefits, it is recommended to regularly consume green banana flour and to follow a healthy diet, with few fats and sugar, and to practice physical activity on a regular basis.
How to make green banana flour
Green banana flour can easily be made at home, requiring only 6 green bananas.
Preparation mode
Cut the bananas into medium slices, place them side by side in a pan and bake at low temperature, so as not to burn it. Leave until the slices are very dry, practically crumbling in your hand. Remove from the oven and allow to cool to room temperature. After being completely cold, put the slices in a blender and beat well until it becomes a flour. Sift until the flour is the desired thickness and store in a very dry container and cover.
This homemade green banana flour lasts up to 20 days and contains no gluten.
How to use
The daily amount of green banana flour that can be consumed is up to 30 grams, which corresponds to 1 and a half tablespoons of flour. One way to use banana flour is to add 1 tablespoon of green banana flour to yogurt, fruit or fruit vitamins, for example.
In addition, since it has no strong flavor, green banana flour can also be used to replace wheat flour in the preparation of cakes, muffins, cookies and pancakes.
It is also important to increase water consumption to ensure that the fecal cake is well hydrated and its elimination is facilitated.
1. Banana cake with raisins
This cake is healthy and sugar-free, but it is sweet in the right measure because it has ripe bananas and raisins.
Ingredients:
- 2 eggs;
- 3 tablespoons of coconut oil;
- 1 1/2 cup of green banana flour;
- 1/2 cup of oat bran;
- 4 ripe bananas;
- 1/2 cup of raisin;
- 1 pinch of cinnamon;
- 1 teaspoon baking soup.
Preparation mode:
Mix all the ingredients, putting the yeast in last, until everything is uniform. Place in the oven to bake for 20 minutes or until it passes the toothpick test.
The ideal is to place the cake in small molds or on a tray to make muffins because it does not grow much and has a slightly thicker dough than normal.
2. Pancake with green banana flour
Ingredients:
- 1 egg;
- 3 tablespoons of coconut oil;
- 1 cup of green banana flour;
- 1 glass of cow or almond milk;
- 1 spoon of yeast;
- 1 pinch of salt and sugar or stevia.
Preparation mode:
Beat all the ingredients with a mixer and then prepare each pancake by placing a little of the dough in a small frying pan greased with coconut oil. Heat both sides of the pancake and then use fruit, yogurt or cheese as a filling, for example.
Nutritional information
The following table indicates the nutritional value found in green banana flour:
Nutrients | Quantity in 2 tablespoons (20g) |
Energy | 79 calories |
Carbohydrates | 19 g |
Fibers | 2 g |
Protein | 1 g |
Vitamin | 2 mg |
Magnesium | 21 mg |
Fats | 0 mg |
Iron | 0.7 mg |