Green bananas are a well-known superfood all over Brazil and have been the subject of many scientific researches (see Nature Magazine, where last year a few scientists discovered how beneficial the resistant starch present in the GBB is). When it comes to treating diabetes, it is mind-blowing, so I suggest you have a look at the research, for sure. It is going to make you feel even better about incorporating this superfood into your food routine. Here are a few of GBB’s benefits.
RESISTANT STARCH
When cooking green unripe bananas, they develop a high resistant starch content in the pulp of the fruit, around 20%. This starch has the very similar benefits of dietary fibre. Therefore, it promotes satiety, contributing to weight loss and, in addition, it helps in the functioning of the intestine, especially for people with constipation and diarrhoea.
When the intestines work properly, they improve the absorption of nutrients, and as a result, contribute to tissue nutrition (such as the skin), and increase the body’s ability to eliminate toxins. They also prevent the development of some cancers, such as in intestine cancer.
VITAMINS AND MINERALS
Biomass is rich in vitamins A and B complex, and minerals such as potassium, phosphorus, calcium, magnesium, iron, manganese and zinc. It is an antioxidant that has anti-inflammatory action and improves immunity. Biomass also helps to reduce fat absorption, helping to regulate cholesterol and triglyceride levels, preventing cardiovascular disease.
NEUTRAL TASTE
GBB has a neutral taste, so if you don’t like bananas, don’t worry. It can be used in juices, breads, cakes, risottos, beans, soups, sweets, the possibilities are endless! Biomass is also a natural thickener, it helps thicken broths, soups and sauces, and also acts like a “binding agent” to the preparations.
So, the green or unripe banana, when cooked and blended with water, becomes a superfood that has the ability to stimulate the production of serotonin, due to the high levels of triptophane it carries in its structure. Its resistant starch and fibres promote better mood, clearer skin, and beautiful hair.
USES OF GBB
GBB can be used as a substitute for many ingredients in your recipes (which are way less nutritious):
- Substituting starch in recipes
- Add an extra kick of fibre to your morning smoothie or cereal
- Use as a thickener in sauces and soups
- Substitute it in omelettes and flatbreads
- Use it instead of eggs in your mayonnaise or spread
- Use it to increase the nutrition in cakes as well as substituting the oil or fat
GREEN BANANA BIOMASS RECIPE
INGREDIENTS
• 6 unripe [green] bananas of any kind
• hot water [Start with 1.5 cups]
INSTRUCTIONS
1. Detach each banana by cutting them on the stem, way before the pulp, otherwise, it compromises the resistant starch.
2. Wash bananas with a sponge and mild soap. Do not slit the banana.
3a. Pressure cooker: Add the bananas to the pressure cooker with boiling water until the water covers the bananas (be careful not to exceed the limit of your pressure cooker), set the pressure to high, and cook them for 5 to 7 minutes. When the cooking time is done, allow the bananas to cool to a mild warm temperature. Do not release the pressure manually, as the bananas are still cooking inside.
3b. A regular pot: follow the same steps, only you will semi-cover the pot with a lid, bring the bananas to a boil, then let them simmer for 20 to 30 minutes. The banana peels will break during cooking, which means they are cooked enough. When done, turn off the heat and allow the bananas to cool in the water until still a bit warm.
4. Place the warm bananas in the blender, adding hot water little by little. This way, they will blend easier.
5. The blended GBB can be stored in the fridge for 5 to 7 days.
6. To freeze the GBB, pour into smaller containers and don’t fill all the way to the top as the biomass will expand as it freezes. Remember that one should not exceed the amount of 2 tablespoons of GBB per day, so it is smart to freeze in smaller portions, like in an ice-tray, then store in a re-sealable bag. (You can also store the cooked green bananas whole)
7. Frozen GBB can last 3-6 months, however, it changes structure completely, so you will have to reconstitute it by doing the following:
8. Remove it from the freezer and place it on your kitchen counter 3 to 4 hours prior to using it, or leave it in your fridge overnight.
9. You will see that once thawed, it resembles a sponge or frozen tofu, and the water will be completely separated from it. This is normal. Squeeze out and discard the excess water, then put the GBB in a pot and add a little bit of hot water, bit by bit. On low heat, whisk until you reach the desired consistency.
10. Different bananas, different colours! Every banana is different and it is normal to make GBB and observe that sometimes the colour will be darker, yellowish, or even pink. This is totally normal and the taste is the same—pretty neutral, so don’t worry about it!