Bananas, the beloved tropical fruit, are not only delicious but also packed with nutrition and versatility. These elongated, yellow-skinned wonders are a rich source of essential vitamins and minerals, particularly potassium, vitamin C, and vitamin B6. Known for their natural sweetness and creamy texture, bananas make for a satisfying and healthy snack on their own, but they also play a starring role in numerous culinary creations.
Note that people with diabetes should avoid consuming overripe bananas, as they have a higher glycemic index. This will tend to quicken the rise in blood sugar levels. Besides, people with irritable bowel syndrome and other digestive problems should also avoid consuming overripe bananas. They are harder to digest and may cause bloating, gas, or even diarrhea. Also, if you’re planning to lose weight, avoid eating overripe bananas, as they are higher in calories than green or yellow bananas.
We love eating firm bananas. You can either eat it as a snack, eat it with cereal, or mix it with other fruits and make a salad out of it. However, when it overripens, it becomes soggy, limps, and turns slightly brown. If you don’t feel like eating these bananas, there's no need to throw them away. Just because an overripe banana looks unappealing does not mean it loses its nutrients. Overripe bananas are packed with fibre, potassium, and antioxidants. Besides, they protect the cells from damage. You can easily mash these bananas and use them in different ways.
Take a look at five healthy recipes to include overripe bananas in your diet:
Banana Sheera
Banana Sheera, also known as Banana Halwa, is a delightful Indian dessert or sweet dish. It's known for its rich, sweet, and fruity taste, with the natural sweetness of bananas complemented by the warmth of cardamom. It's often garnished with nuts like almonds or cashews, adding a crunchy texture to this comforting dessert.
Ingredients:
- 1 cup of suji, or fine semolina
- 2 tablespoons of ghee
- 2 overripe bananas
- 3 cups of water or milk
- A pinch of saffron
- Dry fruits
Method:
- Lightly roast 1 cup of suji in ghee.
- Add two chopped overripe bananas and stir them well.
- Pour in 2.5 cups of hot water or milk.
- Stir the mixture evenly so that there are no lumps.
- Cook for a few minutes and garnish with dry fruits.
Kele Ki Sabji
Khele Ki Sabzi is a traditional Indian dish made from overripe, or "kheela hua," bananas. These are bananas that have ripened beyond the point where they are suitable for eating as fresh fruit, with their skins often turning brown or black. Instead of discarding these overripe bananas, they are put to good use in this unique dish.
They are then cooked with a variety of spices and ingredients to create a flavorful and savoury dish. Common seasonings include mustard seeds, cumin seeds, curry leaves, green chilies, turmeric, and sometimes even grated coconut. The result is a sweet and savoury curry with a unique banana flavour. This dish is enjoyed in various regions of India and showcases the creativity of using overripe bananas in savoury cooking.
Ingredients:
- 2 overripe bananas
- A pinch of asafoetida
- Half a teaspoon of mustard seeds
- 2 teaspoons of oil
- Half a teaspoon of chilli powder
- Half a teaspoon of coriander powder
- Less than half a teaspoon of turmeric powder
- Half a teaspoon of cumin powder
- Half a teaspoon of sugar
- A pinch of salt
Method:
- Heat oil and add mustard seeds and a pinch of asafoetida.
- Add bananas that are cut in a round shape. Stir until they are fried and golden brown.
- Add chilli, turmeric powder, coriander, and cumin powders.
- Season with salt and sugar and cook for two minutes on a medium flame. Serve hot.
Overripe Banana Oatmeal
Banana oatmeal is a nutritious and satisfying breakfast option. It involves cooking rolled oats in water or milk until they become creamy and soft. Ripe bananas are then sliced or mashed and added to the oats along with a touch of honey or maple syrup for sweetness. Banana oatmeal is not only delicious but also packed with fibre, vitamins, and minerals from the oats and bananas, making it a healthy way to start the day.
Ingredients
- 1/2 cup of oats
- 1 cup of water
- 1/2 cup of milk
- 1 overripe banana (mashed)
- 1/4 cup of nuts
- 1/4 cup of seeds
Method:
- Take a pan and add oats, milk, and water.
- Bring it to a boil. Reduce the heat and let it simmer for a few minutes until the oats are cooked.
- Add mashed banana, seeds, and nuts. Then serve.
Banana Smoothie
A banana smoothie is a popular and refreshing drink made from ripe bananas blended with various ingredients. To prepare a basic banana smoothie, you typically start with ripe bananas, which are naturally sweet and provide a creamy texture when blended. These bananas are combined with a liquid base, often milk or a dairy-free alternative like almond milk, yoghurt, or fruit juice. Banana smoothies are known for their natural sweetness, creaminess, and versatility. They can be customized with different ingredients to suit your taste and dietary preferences.
Ingredients
- 1 overripe banana
- 1 cup of yoghurt
- 1/2 cup of fruit
- 1/2 cup of milk
Method:
- Take all the ingredients and blend them in a blender. Serve it in a glass.
Banana Ice Cream
Banana ice cream, often referred to as "nice cream," is a guilt-free and dairy-free alternative to traditional ice cream. It's incredibly simple to make by freezing ripe bananas and then blending them until they achieve a creamy, ice cream-like consistency. You can add various flavourings like vanilla extract, cocoa powder, or even peanut butter for extra taste. Banana ice cream is known for its natural sweetness and smooth texture, and it's a great way to enjoy a frozen treat without added sugars or preservatives. It's also versatile, allowing you to customise the flavours and toppings to your liking.
Ingredients
- 2 overripe bananas (frozen)
- 1 tablespoon of peanut butter
- 1 tablespoon of cocoa powder
Method:
- Take a mixing jar. Combine frozen overripe bananas, peanut butter, and cocoa powder.
- Blend them all together until smooth.
- Freeze it for 20 to 30 minutes, then serve the ice cream.