Recipes

7 Gluten and Dairy Free Green Banana Flour Recipes to Boost Your Health

For many people suffering from Celiac disease or those simply wanting to avoid gluten- green banana flour can be the perfect substitute and happens to contain a much higher nutritional value compared to the processed, traditional flour. If you're interested in discovering more about its nutritional profile, its many health benefits (all backed by science), as well as 7 delicious gluten and dairy free green banana flour recipes, then this article is for you.

Contents:

What is Green Banana Flour 5 Science-Backed Benefits of Green Banana Flour 7 Gluten and Dairy Free Green Banana Flour Recipes
  1. The Classic Banana Bread
  2. Green Smoothie
  3. Peanut Butter Cacao Brownies
  4. Savoury Pumpkin Breakfast Bread
  5. Tortillas
  6. Cacao Beetroot Cake
  7. Banana Zucchini Loaf
Final Thoughts on Green Banana Flour

What is Green Banana Flour

Its name is a true give-away! Green banana flour is quite literally bananas milled down into a powdered form. As for its taste? Although it is indeed sourced from banana, the taste is very subtle and earthy, meaning it can be treated just like regular flour. For those with Celiac disease or an intolerance to gluten, banana flour is a great substitute as it is naturally gluten-free. Additionally it is also grain-free, dairy-free, and soy-free, making it suitable for vegans and those following a Paleo diet. How about its nutritional value? Bananas are a fantastic source of potassium and banana flour is no exception. This mineral is contained in its powered form and helps to reduce blood pressure levels. Other key nutrients include: Magnesium: for aiding in the recovery of muscles and improving sleep. Zinc: for supporting a healthy immune system and aiding in optimal brain functioning. Phosphorous: for the repair and turnover of cells and for heart health. Perhaps the most impressive and contrasting difference between green banana flour and their counterparts is its resistant starch content. It contains an important resistant starch called RS2 (Type 2 Resistant Starch), which is resistant to digestion and is not completely broken down and absorbed during the process. Rather, it continues travelling through the body until it reaches the large intestine where it then nourishes the already exisiting good bacteria and further encourages their growth. Furthermore, the flour contains all parts of the banana, including the peel! This further adds to its nutritional value with a higher concentration of minerals, antioxidants and dietary fibre. In fact, just one cup of green banana flour provides you with 9.9 grams of dietary fibre!

5 Science-Backed Benefits of Green Banana Flour

1. Reduces harmful "bad" LDL cholesterol levels
As you're well aware, green bananas pack an immense amount of fibre. As this important nutrient passes through the digestive system, it flushes away waste, harmful toxins, and LDL (bad) cholesterol from your system. A recent study found that those on a resistant starch enriched food plan resulted in a loss of abnormal fat levels (LDL) in their blood, setting them up for improved heart health. Similarly, the Molecular Nutrition & Food Research association concluded that eating resistant starch-enriched flour over a 2-week period played a part in lowering total cholesterol by about 7% compared to a control diet lacking resistant starch.
2. Inhibits the growth of harmful, pathogenic bacteria in the gut
As explained earlier, RS2 is beneficial for gut health and also raises pH levels- creating unfavourable conditions for pathogenic bacteria to thrive. This was displayed in an animal study whereby resistant starch was seen to greatly promote gut acidity and resulted in the improved absorption of minerals- allowing for the repopulation and growth of beneficial bacteria and the suppression of harmful strains.
3. May assist in weight loss
The role of fibre is to slow down the process of digestion, which keeps you fuller for longer and in doing so, also avoids a spike in blood sugar levels. As green banana flour contains a high concentration of fibre, it promotes a sense a satiety and may therefore aid in weight loss. A particular study of interest found that the supplementation of unripe banana flour led to significantly lower levels of hunger and increased feelings of satiety when consumed just 3 times a week over 6-weeks. Similarly, additional research found that the supplementation of resistant starch led to a respectable amount of weight loss for overweight and obese participants. Subjects reported reduced feelings of constant hunger and tests displayed beneficial effects for various cardiovascular risk-factors.
4. Promotes a Healthy Heart
Once again, fibre is the contributing factor for this benefit. The concentrated content contained in green bananas contributes to the removal of waste, harmful toxins and low-density lipoproteins (LDL) as known as the "bad" cholesterol. As studies report; a diet enriched with sources of resistant starch, such as green bananas, can encourage the loss of abnormal fat levels (LDL) in your blood and therefore promote a healthy heart. In a similar case, scientists discovered that consuming resistant starch-enriched flour is responsible for lowering total cholesterol by approximately 7% as opposed to a diet lacking its supplementation.
5. Maintains healthy blood-sugar levels
As the bananas used to produce its flour are picked when unripe, their natural sugar content is kept to the bare minimum and consequently means that it  slows down digestion. This balances blood-sugar levels and also prevents the sugar crash that inevitably follows after eating foods high in glucose. Furthermore, green bananas are also high in Vitamin B-6 which helps to achieve balanced blood sugar levels.

7 Gluten and Dairy Free Green Banana Flour Recipes

The first one is an oldie but a goodie...
1. The Classic Banana Bread
Prep time: 15 mins Cook time: 30 mins Total time: 45 mins What you'll need:
  • 2 large ripe bananas, mashed
  • 1/3 cup coconut oil, melted
  • 1 ¾ cup green banana flour
  • 1/4 cup raw Organic honey (optional)
  • 2 free-range eggs, lightly beaten
  • 1/3 cup coconut milk (or almond milk)
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1 tsp vanilla extract
  • 1 tsp ground cinnamon
  • Add-ins (optional): cacao nibs, walnuts, raisins
Steps:
  1. Preheat oven to 180°C and grease and line a baking tray.
  2. In a large bowl, whisk oil and honey (if using) followed by the eggs and beat well; then whisk in the mashed bananas and coconut milk. Stir well to combine.
  3. Add in remaining ingredients and fold to combine well.
  4. Pour batter into prepared baking tray and bake for 30 minutes or until toothpick comes out clean.
  5. Set aside to cool slightly before enjoying.
Green Banana Flour Recipes
2. Green Smoothie
What you'll need:
  • 1 cup spinach, frozen
  • 1 cup kale, chopped
  • 1 green apple, peeled and chopped
  • 1 tsp green banana flour
  • 1 cup chilled water (or pure coconut water)
Steps: Place all ingredients into a blender or food processor and mix until smooth. Pour into a tall glass and enjoy.
3. Peanut Butter Cacao Brownies
Prep time: 15 mins Cooking time: 30 mins Total time: 45 mins What you'll need:
  • ¾ cup coconut oil, melted
  • 1 cup green banana flour
  • 2 free-range eggs
  • ¾ cup Certified Organic cacao powder
  • ¾ cup raw Organic honey
Steps:
  1. Preheat oven to 200°C and line and grease baking tray.
  2. Combine honey and coconut oil in a large bowl.
  3. In a separate bowl, mix together banana flour and cacao powder.
  4. Pour dry ingredients to the honey and oil and stir well to combine.
  5. Add eggs (one at a time) and beat well.
  6. Pour batter into prepared tray and bake for 20-30 minutes or until golden brown on top. Dig in!
Green Banana Flour Recipes
4. Savoury Pumpkin Breakfast Bread
Prep time: 10 mins Cooking time: 45 mins Total time: 55 mins What you'll need:
  • ¾ cup pumpkin, boiled and chopped
  • 4 free-range eggs
  • 1¼ cup green banana flour
  • 2 tbsp coconut oil (or olive oil)
  • ½ cup coconut milk (or almond milk)
  • Pinch of salt
  • Add-ins (optional): pumpkin seeds, chilli flakes, oregano, basil
Steps:
  1. Preheat oven to 200°C and grease and line a loaf tin.
  2. In a large bowl, combine all ingredients and mix well.
  3. Scoop out mixture into prepared loaf tin and cook for approximately 45-50 minutes, or until a knife comes out clean.
  4. Set aside to cool for a few minutes then slice up!
Green Banana Flour Recipes
6. Tortillas
Prep time: 5 mins Cooking time: 10 mins Total time: 15 mins What you'll need:
  • 2 cups almond milk
  • 1 cup green banana flour
  • 1 tbsp coconut oil, softened
  • Pinch of salt
Steps:
  1. Place all ingredients into a food processor and mix until smooth.
  2. Grease and heat a pan over medium-heat.
  3. Slowly spoon in batter and swirl pan around to spread the mixture evenly.
  4. Cook until lightly brown and flip once done. Enjoy!
Serving suggestion: Enjoy with scrambled eggs, avocado and spinach.
6. Cacao Beetroot Cake
Prep time: 10 mins Cooking time: 30 mins Total time: 40 mins What you'll need:
  • 1 medium-sized beetroot, boiled
  • 1/2 cup Certified Organic cacao powder
  • 2 tbs coconut oil (or olive oil)
  • 1 tsp vanilla extract
  • 1/3 cup Organic stevia (or raw honey)
  • 1 cup green banana flour
  • 1 banana, mashed (or 2 free-range eggs)
  • 1 tsp baking powder
  • Pinch of salt
Steps:
  1. Preheat oven to 160°C and grease and line a cake tin
  2. In a food processor, combine beetroot, cacao and sugar until well combined.
  3. Add oil, banana, vanilla and salt and blitz for a further few seconds. Once mixed through, slowly pour in banana flour and baking powder. Give it one last blend.
  4. Pour batter into prepared cake tin and bake for 30-35 minutes or until surface bounces back on touch.
  5. Set aside to cool slightly then slice up!
Green Banana Flour Recipes
7. Banana Zucchini Loaf
Prep time: 10 mins Cooking time: 45 mins Total time: 55 mins What you'll need:
  • 1 large ripe banana, mashed
  • 2 free-range eggs, lightly beaten
  • 1 ½ cups zucchini, grated
  • 1 cup green banana flour
  • 4 tbsp maple syrup (or natural sweetener of choice)
  • 1 tsp baking soda
Steps:
  1. Preheat oven to 170°C and grease loaf tin
  2. In a large bowl, whisk together banana and eggs and combine until smooth (some lumps may remain). Mix in grated zucchini, vanilla and maple syrup and stir once again.
  3. In a separate bowl, combine all remaining ingredients (banana flour, baking soda and cinnamon) until no lumps remain.
  4. Pour dry ingredients into banana mixture and stir until well combined.
  5. Bake for 45-50 minutes or until a toothpick comes out clean.
  6. Allow to cool slightly before slicing up and enjoying.
Makes 12 Green Banana Flour Recipes

Final Thoughts on Green Banana Flour

Celiac disease is one of the most common sensitivities known in today's society and its only successful means of treatment is avoiding wheat gluten. Whilst there are many gluten-free alternatives in the market rich in starch, they also lack other vital nutrients. Green banana flour offers a valuable substitution and may be the answer for many individuals searching for a nutritious, gluten-free alternative.

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