Bananas are nutritious and versatile. They can substitute sugar in various recipes and can help keep any dessert moist.
Being a fruit, they are naturally high in fibre which we need to maintain a healthy digestive system and avoid constipation, haemorrhoids and the onset of certain bowel cancers. They are also a rich source of carbohydrates in the form of natural sugars. The riper the banana, the more natural sugar it contains. The sugar is a source of energy and that’s why we shouldn’t eat bananas late into the day, so we can use the energy it provides, otherwise any extra carbohydrates consumed will be stored as fat.
Bananas are a rich source of potassium which helps lower high blood pressure and protect against heart disease. They are also rich in various plant compounds which help protect the body from various diseases including heart disease and cancer.
If one look at the desserts does not convince you to try them out, I am sure that the nutritional value of this tropical and much loved fruit will. So go bananas this month and try these gluten-free banana recipes!
Banana Oat Pancakes
For 2 pancakes you will need…
- 1 ripe banana
- 2 eggs
- 1 to 2 tablespoon gluten free oats (as desired)
- Cut the banana into slices and put aside.
- Crack the eggs in a small bowl and lightly beat with a fork.
- Put the eggs, bananas and oats (if using) in a blender and blend until the mixture is smooth.
- Fry using a non-stick pan or a pancake pan. Use some spray oil so the pancake won’t stick.
- Top with any ingredients of your choice. I suggest forest fruit and honey.
Raw Banoffee Pie
For the cream
- 2 bananas
- 100g cashew nuts, raw
- 4 tablespoons coconut oil, melted
- 5 tablespoons maple syrup
- 6 large dates, pitted
- 2 teaspoons natural vanilla essence
For the crust
- 4 dates, pitted
- 50g rice flakes
- 2 tablespoons coconut oil, melted
- 1 teaspoon maple syrup
For the topping
- 1 heaped tablespoon cocoa powder
- 2 teaspoons honey
- 1 to 2 tablespoons coconut oil, melted
- Flaked almonds
- Whole almonds
- Blend the ingredients for the crust together until it starts to come together in a dough like form.
- Line a small dish with the crust.
- Blend the ingredients for the cream together until smooth.
- Pour the cream onto the crust.
- In a small bowl mix the chocolate for the topping: honey, cocoa powder and coconut oil. Mix with a spoon until smooth.
- Drizzle the chocolate on top of the pie, or spread to form a chocolate layer on top.
- Sprinkle the flaked and whole almonds on top to decorate.
- Refrigerate for at least 4 hours before serving.
© 2017 – VIDA Magazine – Rebecca Bugeja
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