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Video: Organic Banana Flour - Health Benefits And Use
2023 Author: Lynn Laird | [email protected]. Last modified: 2023-05-21 21:10
After cassava, rice, almond and coconut flour, banana flour is certainly the new darling of gourmets. Widely used in the tropics and subtropics, it is unfortunately not too popular in Europe. However, this gluten-free, versatile and delicious flour is gradually starting to make its way in France. In our daily article, we tell you all about the subject: what are its benefits, how to prepare it yourself, how to use it well in the kitchen and much more!
Eat gluten-free: we decipher organic green banana flour for you
What is plantain (or green) banana flour and what makes it different from other types of flour? At first glance, green banana flour looks like regular flour. The only difference is probably in its color, generally darker, which varies from beige to light gray. It results from drying and then crushing still green, unripe and sometimes whole bananas. And this is the case in countries like South America, Africa or Polynesia where the fruits keep their skin during the whole process. In addition, many of the production sites use leftover bananas, spotted, unripe or simply fallen to the ground for the production of flour, which therefore helps to reduce food waste and make production profitable. If your banana flour is made from whole green bananas, please choose it organic, as the skin is the part most exposed to pesticides.
Why is eating banana flour a good idea?
When it comes to the health benefits of this type of flour, it is perfect for diabetics and people with gluten intolerance. Indeed, this flour has 0% gluten and a low glycemic index (GI of 15.3) while being super satiating. In addition, it is rich in minerals (zinc, magnesium, phosphorus…), starch and prebiotics, promoting digestion and the intestinal microbiota. For followers of slimming diets, know that organic banana flour is less caloric than coconut flour. There are then 336 kcal / 100 g for the banana version, against 440 kcal / 100 g for its exotic cousin. Here is one more reason to treat yourself with a good portion of pancakes, muffins or gluten-free cookies with green banana flour without depriving yourself!
How to make banana flour yourself?
Although it looks a bit complicated, making your own banana flour is a snap. You only need two ingredients and 3 hours to spend.
- 3 kg of green bananas
- 3 kg of plantains
Start by peeling each banana. For easier peeling, boil your bananas before starting. Once peeled, cut them into thin slices. Place them on a baking sheet, previously covered with baking paper. Dry them in the oven for 2-3 hours. If you have a dehydrator, dry them in until they turn a light color. Then place them in your blender and reduce them to flour. If you find that your bananas are still sticky and not molding well, remove them from the food processor, place them again on a tray and let them dry for a few more hours. Grind again, sift and store in a large airtight jar.
Organic banana flour in the kitchen
As already mentioned, green banana flour is quite versatile and suitable for making pastries! It can be eaten raw or cooked and used alone or mixed with coconut flour. It makes cakes moist and helps to bind and thicken sauces, soups and smoothies. As a general rule, this flour is used at 75% of the weight of wheat flour because of its high starch content which makes it heavier and more absorbent. It can therefore completely replace wheat flour, if the latter is used in small quantities to thicken a cream or a sauce. If, on the contrary, banana flour is the main ingredient in your recipe, it is better to combine it with gluten-free wheat flour so as not to miss your cake.
Banana Bread - a recipe with banana flour you absolutely must try
To show you how to use this flour in cooking, our Gluten Free Banana Bread with organic green banana flour and coconut oil!
- 70 g of almond powder
- 40g organic green banana flour
- 60 g of rice flour
- 40 g of potato starch
- 150 g of light cane sugar
- 1 C. of Bicarbonate
- 1 C. baking powder
- 1/2 tsp. salt
- 2 eggs
- 3 very ripe and mashed bananas
- 50 ml of coconut oil
- 150 g of chocolate chips
Start by preheating the oven to 175 ° C. Melt the coconut oil in an oven-safe container. Once melted, transfer the coconut oil to a separate container to aid cooling. Make a cake tin out of box paper and set aside. In a large bowl, combine all the dry ingredients (almond powder, green banana flour, half-whole rice flour, cornstarch, sugar, baking soda, baking powder). In a separate bowl, mash the bananas, add the eggs and mix everything well. Pour in the coconut oil, stirring gently constantly to prevent its heat from cooking the eggs. Then mix the wet ingredients with the dry ingredients. Mix until you get a fairly foamy dough. Add the chocolate chips, mix again and pour everything into the mold. Bake for 1 hour and remove from the oven.