Discover the Power of Green Banana Flour: 20 Nutritious Recipes to Boost Your Health
In recent years, green banana flour has gained popularity as a gluten-free alternative that offers numerous health benefits. Made from ripe or unripe green bananas, this flour is rich in resistant starch, potassium, and vitamins A, C, and E. But what makes it truly special is its ability to support digestive health, reduce inflammation, and even help regulate blood sugar levels. With its mild flavor and versatility, green banana flour can be used in a wide range of recipes, from sweet treats to savory dishes.
In this article, we’ll explore 20 delicious and nutritious recipes that showcase the best of what green banana flour has to offer. From fluffy pancakes to crispy cookies, each recipe is carefully crafted to highlight the unique benefits of this special flour.
Green Banana Flour Pancakes with Maple Syrup
Start your day off right with these fluffy and nutritious pancakes made with green banana flour, a great source of potassium and fiber. Pair them with pure Canadian maple syrup for a delicious and satisfying breakfast.
Ingredients:
– 1 1/2 cups green banana flour
– 3 tablespoons sugar
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1 cup milk
– 1 large egg
– 2 tablespoons melted coconut oil
– Maple syrup, for serving
Instructions:
1. In a bowl, whisk together flour, sugar, baking powder, and salt.
2. In a separate bowl, whisk together milk, egg, and melted coconut oil.
3. Add the wet ingredients to the dry ingredients and stir until just combined. The batter should still be slightly lumpy.
4. Heat a non-stick skillet or griddle over medium heat. Drop 1/4 cupfuls of batter onto the skillet.
5. Cook for 2-3 minutes, until bubbles appear on the surface and the edges start to dry. Flip and cook for an additional 1-2 minutes.
6. Serve warm with pure Canadian maple syrup.
Cooking Time: 10-12 minutes (depending on the number of pancakes)
Gluten-Free Green Banana Flour Bread
This moist and delicious gluten-free bread is perfect for those with dietary restrictions or simply looking for a healthier alternative. With the natural sweetness of green bananas, this bread is a game-changer for banana lovers!
Ingredients:
– 3 large green bananas, mashed
– 1 cup gluten-free all-purpose flour
– 1/2 cup brown sugar
– 1/4 teaspoon salt
– 1/2 teaspoon baking soda
– 1/2 cup unsalted butter, melted
– 2 large eggs
– 1 teaspoon vanilla extract
Instructions:
1. Preheat oven to 350°F (180°C). Grease a 9×5-inch loaf pan.
2. In a large bowl, combine mashed bananas, gluten-free flour, brown sugar, salt, and baking soda. Mix well.
3. Add melted butter, eggs, and vanilla extract. Mix until smooth.
4. Pour batter into prepared loaf pan and bake for 50-60 minutes or until a toothpick comes out clean.
5. Remove from oven and let cool on wire rack before slicing.
Cooking Time: 50-60 minutes
Green Banana Flour Chocolate Chip Cookies
Elevate your baking game with these unique and delicious cookies made with green banana flour, a nutritious alternative to traditional flours. These chewy treats are perfect for snack time or as a special dessert.
Ingredients:
– 1 cup green banana flour
– 1/2 cup unsalted butter, softened
– 1/2 cup white granulated sugar
– 1/4 cup brown sugar
– 2 large eggs
– 1 teaspoon vanilla extract
– 1/2 teaspoon baking soda
– 1/4 teaspoon salt
– 1 cup semisweet chocolate chips
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a large bowl, cream together butter and sugars until light and fluffy.
3. Beat in eggs one at a time, followed by vanilla extract.
4. In a separate bowl, whisk together green banana flour, baking soda, and salt. Gradually add dry ingredients to wet ingredients and mix until just combined.
5. Stir in chocolate chips.
6. Drop rounded tablespoonfuls of dough onto prepared baking sheet, leaving 2 inches between each cookie.
7. Bake for 12-14 minutes or until edges are lightly golden.
Cooking Time: 12-14 minutes
Vegan Green Banana Flour Waffles
Vegan Green Banana Flour Waffles Recipe
Start your day with a deliciously healthy twist on traditional waffles using green banana flour, a nutritious and gluten-free alternative. These vegan waffles are perfect for a quick breakfast or brunch.
Ingredients:
– 1 cup green banana flour
– 1/2 cup unsweetened almond milk
– 1/4 cup maple syrup
– 1/4 cup melted coconut oil
– 2 large eggs, replaced by 2 flax eggs*
– 1 teaspoon baking powder
– 1/2 teaspoon salt
– Optional: sliced fruit, nuts, or shredded coconut for topping
Instructions:
1. Preheat waffle iron according to manufacturer’s instructions.
2. In a bowl, whisk together green banana flour, almond milk, maple syrup, melted coconut oil, and flax eggs until smooth.
3. Add baking powder and salt; mix well.
4. Pour about 1/4 cup of batter onto the center of the waffle iron.
5. Cook for 3-5 minutes or until the waffles are golden brown and crispy.
6. Repeat with remaining batter, greasing the waffle iron as needed.
Cooking Time: 15-20 minutes (depending on the number of waffles)
*To make flax eggs, mix 1 tablespoon ground flaxseed with 3 tablespoons water in a small bowl. Let sit for 5 minutes to thicken before using in place of traditional eggs.
Green Banana Flour Banana Muffins
These moist and flavorful muffins are perfect for a snack or breakfast on-the-go. Using green bananas and flour adds a unique twist to the classic banana muffin.
Ingredients:
– 3 ripe green bananas, mashed
– 1 1/2 cups all-purpose flour
– 1 cup granulated sugar
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1/2 cup unsalted butter, melted
– 1 large egg
– 1 teaspoon vanilla extract
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a medium bowl, whisk together flour, sugar, baking powder, and salt.
3. In a large bowl, combine mashed bananas, melted butter, egg, and vanilla extract. Stir until smooth.
4. Add the dry ingredients to the wet ingredients and stir until just combined. Do not overmix.
5. Divide batter evenly among muffin cups.
6. Bake for 20-22 minutes or until a toothpick inserted into the center of a muffin comes out clean.
Cooking Time: 20-22 minutes
Green Banana Flour Pizza Crust
Elevate your pizza game with this innovative crust made from green banana flour, a gluten-free and low-carb alternative. This recipe yields a crispy and flavorful base for your favorite toppings.
Ingredients:
– 1 cup green banana flour
– 1/4 cup coconut oil, melted
– 1/2 cup warm water
– 1 teaspoon active dry yeast
– Salt, to taste
Instructions:
1. In a large mixing bowl, combine green banana flour and yeast.
2. Gradually add the warm water while stirring with a wooden spoon until a shaggy dough forms.
3. Add the melted coconut oil and mix until the dough comes together in a ball.
4. Knead the dough for 5-7 minutes until smooth and elastic.
5. Place the dough on a baking sheet lined with parchment paper, shape into a circle or rectangle.
6. Let it rest for 30 minutes to allow the yeast to activate.
7. Preheat oven to 425°F (220°C). Bake for 12-15 minutes or until golden brown.
Cooking Time: 12-15 minutes
Green Banana Flour Crepes with Berries
Discover the sweet and tender combination of green banana flour crepes filled with a mix of juicy berries! This recipe is perfect for a quick dessert or snack.
Ingredients:
– 1 cup green banana flour
– 2 large eggs
– 1/2 cup milk
– 1/4 teaspoon salt
– 2 tablespoons butter, melted
– Fresh berries (such as strawberries, blueberries, raspberries)
– Optional: powdered sugar for dusting
Instructions:
1. In a medium bowl, whisk together green banana flour and eggs.
2. Gradually add milk and whisk until smooth.
3. Add salt and melted butter; mix well.
4. Heat a small non-stick pan over medium heat.
5. Pour in 1/4 cup of batter and tilt to evenly coat the pan.
6. Cook for 2-3 minutes, then flip and cook for an additional 30 seconds.
7. Repeat with remaining batter and fill crepes with fresh berries.
8. Dust with powdered sugar, if desired.
Cooking Time: Approximately 15-20 minutes (depending on the number of crepes you make)
Green Banana Flour Energy Bars
These no-bake energy bars are packed with the goodness of green banana flour, making them a perfect snack for fitness enthusiasts and health-conscious individuals. With their natural sweetness and satisfying texture, these bars will keep you going all day long.
Ingredients:
– 2 cups green banana flour
– 1 cup rolled oats
– 1/2 cup chopped nuts (almonds or walnuts)
– 1/4 cup honey
– 1/4 cup coconut oil
– 1 tablespoon chia seeds
– Pinch of salt
Instructions:
1. In a large mixing bowl, combine green banana flour, rolled oats, and chopped nuts.
2. In a separate bowl, mix together honey, coconut oil, and chia seeds until well combined.
3. Add the wet ingredients to the dry mixture and stir until a dough forms.
4. Press the dough into a lined or greased 8×8-inch baking dish.
5. Refrigerate for at least 30 minutes or until firm.
6. Cut into bars and store in an airtight container.
Cooking Time: None (no-bake)
Green Banana Flour Smoothie Bowl
Experience the creamy goodness of green banana flour in a delicious and nutritious smoothie bowl. This recipe combines the benefits of green banana flour with the sweetness of fruit to create a unique and satisfying treat.
Ingredients:
– 1 ripe avocado, peeled and pitted
– 1/2 cup frozen pineapple
– 1/4 cup unsweetened almond milk
– 2 tablespoons green banana flour
– 1 tablespoon honey
– Pinch of salt
– Toppings (optional): sliced almonds, shredded coconut, or fresh fruit
Instructions:
1. Add the avocado, pineapple, almond milk, green banana flour, and honey to a blender.
2. Blend on high speed until smooth and creamy.
3. Pour the mixture into a bowl.
4. Top with your desired toppings, if using.
Cooking Time: None! This recipe is ready in minutes.
Green Banana Flour Tortillas
Discover the unique flavor of green banana flour tortillas, a delicious twist on traditional Mexican cuisine. These soft and pliable tortillas are perfect for wrapping around your favorite fillings or using as a base for creative snacks.
Ingredients:
– 2 ripe green bananas
– 1 cup all-purpose flour
– 1/4 teaspoon salt
– 1 tablespoon vegetable oil
– 3 tablespoons warm water
Instructions:
1. Peel the green bananas and mash them in a bowl until smooth.
2. In a separate bowl, combine flour and salt.
3. Add the mashed banana to the flour mixture and stir until a dough forms.
4. Knead the dough for 5 minutes until it becomes pliable and easy to work with.
5. Divide the dough into 8-10 equal pieces.
6. Roll each piece into a ball and flatten slightly into a disk shape.
7. Heat the vegetable oil in a non-stick skillet over medium heat.
8. Cook the tortillas for 30 seconds on each side, until they’re lightly browned and slightly puffed.
Cooking Time: 1-2 minutes per tortilla
Green Banana Flour Coconut Cookies
These chewy cookies combine the natural sweetness of green banana flour with the richness of coconut and a hint of tropical flavor. Perfect for snacking or as a treat for friends and family.
Ingredients:
– 1 cup green banana flour
– 1/2 cup unsweetened shredded coconut
– 1/4 cup coconut oil, melted
– 1/2 cup brown sugar
– 1 large egg
– 1 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together flour, coconut, and salt.
3. In a separate bowl, mix melted coconut oil, brown sugar, egg, and vanilla extract.
4. Add the wet ingredients to the dry ingredients and stir until combined.
5. Drop rounded tablespoonfuls of dough onto the prepared baking sheet, about 2 inches apart.
6. Bake for 12-15 minutes or until lightly golden.
Cooking Time: 12-15 minutes
Green Banana Flour Blueberry Muffins
Start your day with a sweet and healthy treat using green banana flour, packed with nutrients and flavor. These moist muffins are perfect for a quick breakfast or snack.
Ingredients:
– 1 1/2 cups green banana flour
– 1/2 cup rolled oats
– 1/4 cup sugar
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1/2 cup plain Greek yogurt
– 1 large egg
– 1/4 cup melted coconut oil
– 1 teaspoon vanilla extract
– 1 cup fresh or frozen blueberries
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a medium bowl, whisk together flour, oats, sugar, baking powder, and salt.
3. In a large bowl, combine yogurt, egg, melted coconut oil, and vanilla extract. Stir until smooth.
4. Add the dry ingredients to the wet ingredients and stir until just combined. Do not overmix.
5. Gently fold in blueberries.
6. Divide batter evenly among muffin cups. Bake for 20-25 minutes or until a toothpick inserted comes out clean.
Cooking Time: 20-25 minutes
Green Banana Flour Chocolate Cake
This rich and fudgy cake is made with the unique flavor of green banana flour, which pairs perfectly with the deepness of dark chocolate. Perfect for any occasion, this cake is sure to satisfy your sweet tooth.
Ingredients:
– 1 1/2 cups green banana flour
– 1 cup unsweetened cocoa powder
– 1 cup granulated sugar
– 3 large eggs
– 1/2 cup whole milk, at room temperature
– 1 teaspoon vanilla extract
– 1/4 teaspoon salt
– 1 cup semi-sweet chocolate chips
Instructions:
1. Preheat the oven to 350°F (180°C). Grease two 9-inch round cake pans.
2. In a medium bowl, whisk together flour, cocoa powder, sugar, and salt.
3. In a large bowl, whisk together eggs, milk, and vanilla extract.
4. Add the dry ingredients to the wet ingredients and mix until just combined.
5. Melt the chocolate chips in a double boiler or in the microwave in 30-second increments, stirring between each interval.
6. Fold the melted chocolate into the cake batter until well combined.
7. Divide the batter evenly between the prepared pans and smooth the tops.
8. Bake for 35-40 minutes or until a toothpick inserted comes out clean.
Cooking Time: 35-40 minutes
Green Banana Flour Oatmeal Cookies
These chewy cookies combine the nutty flavor of oatmeal with the subtle sweetness of green banana flour, creating a unique and delicious treat. Perfect for snacking or packing in lunchboxes.
Ingredients:
– 1 cup rolled oats
– 1/2 cup green banana flour
– 1/4 cup unsalted butter, softened
– 1/2 cup granulated sugar
– 1 large egg
– 1 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together oats, green banana flour, and salt.
3. In a separate bowl, cream butter and sugar until light and fluffy. Beat in egg and vanilla extract.
4. Gradually add dry ingredients to wet ingredients, mixing until a dough forms.
5. Drop rounded tablespoonfuls of dough onto prepared baking sheet, leaving 2 inches between cookies.
6. Bake for 10-12 minutes or until lightly golden.
Cooking Time: 10-12 minutes
Green Banana Flour Zucchini Bread
This recipe combines the natural sweetness of ripe bananas with the nutty flavor of green banana flour, creating a unique and tasty zucchini bread.
Ingredients:
– 3 large ripe bananas, mashed
– 1 cup all-purpose green banana flour
– 1/2 cup granulated sugar
– 1/2 cup unsalted butter, melted
– 2 large eggs
– 1 cup grated zucchini
– 1 teaspoon baking powder
– 1/2 teaspoon salt
– 1/2 teaspoon vanilla extract
Instructions:
1. Preheat oven to 350°F (175°C). Grease a 9×5-inch loaf pan.
2. In a large bowl, combine mashed bananas, sugar, melted butter, eggs, and vanilla extract. Mix until smooth.
3. Add green banana flour, baking powder, and salt. Mix until just combined.
4. Fold in grated zucchini.
5. Pour batter into prepared loaf pan. Bake for 55-60 minutes or until a toothpick comes out clean.
Cooking Time: 55-60 minutes
Green Banana Flour Apple Cinnamon Muffins
Transform your baking routine with these unique and delicious muffins that combine the natural sweetness of green bananas, the crunch of apples, and the warmth of cinnamon. Perfect for a snack or breakfast on-the-go.
Ingredients:
– 1 cup green banana flour
– 1/2 cup rolled oats
– 1/2 cup chopped apples (Granny Smith or your favorite variety)
– 1/4 cup honey
– 1/4 cup coconut oil
– 2 large eggs
– 1 tsp vanilla extract
– 1/2 tsp ground cinnamon
– Pinch of salt
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, combine green banana flour, oats, and chopped apples.
3. In a separate bowl, mix honey, coconut oil, eggs, vanilla extract, cinnamon, and salt.
4. Pour the wet ingredients into the dry mixture and stir until just combined.
5. Divide batter evenly among muffin cups.
6. Bake for 20-22 minutes or until a toothpick inserted in the center comes out clean.
Cooking Time: 20-22 minutes
Green Banana Flour Pumpkin Bread
This moist and flavorful bread combines the natural sweetness of green bananas with the warmth of pumpkin puree, all wrapped up in a delicate flour coating.
Ingredients:
– 3 ripe green bananas, mashed
– 1 cup pumpkin puree
– 1/2 cup whole wheat flour
– 1/4 cup white flour
– 1 tsp baking powder
– 1/2 tsp salt
– 1/4 tsp ground cinnamon
– 1/4 cup chopped walnuts (optional)
– 1/2 cup honey or maple syrup
– 2 large eggs
Instructions:
1. Preheat oven to 350°F (180°C). Grease a 9×5-inch loaf pan.
2. In a large bowl, combine mashed bananas, pumpkin puree, flour, baking powder, salt, and cinnamon. Mix well.
3. Add honey or maple syrup, eggs, and chopped walnuts (if using). Mix until smooth.
4. Pour batter into prepared loaf pan and smooth top.
5. Bake for 55-60 minutes or until a toothpick inserted into the center comes out clean.
Cooking Time: 55-60 minutes
Green Banana Flour Peanut Butter Cookies
Experience the unique flavor of green banana flour in these scrumptious peanut butter cookies, perfect for a sweet treat or snack.
Ingredients:
– 1 cup green banana flour
– 1/2 cup creamy peanut butter
– 1/4 cup unsalted butter, softened
– 1/2 cup granulated sugar
– 1 large egg
– 1 tsp vanilla extract
– Pinch of salt
– Optional: chopped peanuts or sea salt for garnish
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together flour and peanut butter until smooth.
3. Add softened butter, sugar, egg, vanilla extract, and salt. Mix until a dough forms.
4. Scoop tablespoon-sized balls onto the prepared baking sheet, leaving 2 inches of space between each cookie.
5. Bake for 12-14 minutes or until edges are lightly golden.
6. Remove from oven and let cool on the baking sheet for 5 minutes before transferring to a wire rack.
Cooking Time: 12-14 minutes
Enjoy your delicious Green Banana Flour Peanut Butter Cookies!
Green Banana Flour Carrot Cake
This recipe combines the natural sweetness of green banana flour with the classic flavors of carrot cake, resulting in a moist and aromatic dessert perfect for any occasion.
Ingredients:
– 1 1/2 cups green banana flour
– 1 cup grated carrots
– 1/2 cup granulated sugar
– 1/2 cup unsalted butter, softened
– 2 large eggs
– 1 teaspoon vanilla extract
– 1/2 teaspoon baking powder
– Pinch of salt
– Chopped walnuts or pecans (optional)
Instructions:
1. Preheat oven to 350°F (180°C). Grease two 9-inch (23cm) round cake pans.
2. In a large bowl, whisk together green banana flour, sugar, and baking powder.
3. Add softened butter, eggs, vanilla extract, and grated carrots; mix until well combined.
4. Divide batter evenly between prepared pans and smooth tops.
5. Bake for 30-35 minutes or until a toothpick inserted in the center comes out clean.
6. Let cool in pans for 10 minutes before transferring to a wire rack to cool completely.
Cooking Time: 30-35 minutes
Green Banana Flour Almond Biscotti
These Italian-inspired cookies are a unique twist on traditional biscotti, featuring the sweetness of green bananas and the crunch of almonds.
Ingredients:
– 2 large green bananas, mashed
– 1 cup all-purpose flour
– 1/2 cup almond flour
– 1/4 cup granulated sugar
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1/2 cup sliced almonds
– 1 large egg
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 350°F (180°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together flour, almond flour, sugar, baking powder, and salt.
3. Add mashed bananas, egg, and olive oil to the dry ingredients. Mix until a dough forms.
4. Fold in sliced almonds.
5. Divide dough into 2-3 portions, depending on desired cookie size.
6. Shape each portion into a log, about 1 inch (2.5 cm) in diameter.
7. Place logs onto prepared baking sheet, leaving space between for spreading.
8. Bake for 25-30 minutes, or until lightly golden.
9. Remove from oven and let cool for 10 minutes before slicing into biscotti.
Cooking Time: 25-30 minutes
Summary
Discover the delicious and nutritious world of green banana flour recipes! From classic breakfast treats to sweet indulgences, this article presents 20 mouthwatering recipes that showcase the versatility of this healthy ingredient. Enjoy fluffy pancakes with maple syrup, gluten-free bread, chocolate chip cookies, and more. Perfect for those looking for vegan, gluten-free, or simply healthy eating options, these recipes are easy to make and packed with nutrients. Whether you’re a foodie or just starting your journey towards a healthier lifestyle, this article has something for everyone!
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