Bananas are one of the most popular fruits in the world , loved not only for their sweet, natural taste but also for their nutritional value. With a variety of varieties and flexible processing capabilities, bananas are not only easy to consume but also known as a "superfood".
Bananas contain a large amount of potassium – a mineral that is essential for the body’s health, especially in maintaining stable blood pressure. Potassium also helps muscles function normally, preventing cramps during exercise or when the body is dehydrated.
In addition to potassium, bananas are also a great source of vitamins and fiber. The vitamin C found in bananas helps boost the immune system, while vitamin B6 aids in carbohydrate metabolism and stabilizes blood sugar. The fiber found in bananas helps support a healthy digestive system and also plays a role in lowering cholesterol.
In addition, green bananas also contain a lot of resistant starch, a type of soluble fiber that is not completely digested in the stomach and small intestine. This resistant starch then breaks down in the large intestine, which can help enhance the digestive system's ability to provide food for beneficial bacteria there.
This fruit is easy to find and can be prepared in a variety of ways. If you are too familiar with the old way of eating it, you can refer to some of the recipes below.
Green banana stewed with turmeric
Ingredients: green banana, straw mushroom, tofu, tomato, fresh turmeric, shallot, betel leaf or chives, basic spices.
1. Peel the green bananas and soak them in salt water to prevent the outside of the bananas from turning black. Then cut the bananas into bite-sized pieces and soak all the banana pieces in salt water to prevent them from becoming bitter and turning black.
2. Cut straw mushrooms into bite-sized pieces, soak in salt water then wash. Fry tofu until golden brown then cut into pieces. Cut tomatoes into thick slices. Peel and crush fresh turmeric.
3. Remove the bananas and drain, then put them in a bowl with straw mushrooms, fried tofu, season with MSG, chili powder, soy sauce, and a little sugar.
4. Heat oil and saute shallots until fragrant, then add crushed turmeric and stir-fry.
5. Add the stir-fried banana mixture to the pot and add enough water to cover the bananas. Simmer over low heat until the bananas are soft.
6. When the water starts to boil, add the tomatoes and continue to simmer until the water is just above the bananas. Season to taste, then add the chives or betel leaves, stir well and sprinkle pepper on top of the food before turning off the heat.
Dried bananas with air fryer
Ingredients: medium ripe bananas, lemon juice, honey and a pinch of salt.
1. Mix lemon juice with 1 teaspoon of salt in a bowl of filtered water. Peel the bananas and quickly dip them in the bowl of lemon juice to prevent the bananas from turning black, and to help the dried bananas taste sweeter and more aromatic.
2. Remove the bananas from the lemon juice and let them drain. Then, cut the bananas lengthwise into 3-4mm thick slices. If you want the banana chips to be chewy, cut them slightly thicker.
3. Preheat the air fryer to 150°C for about 10 minutes. Before placing the bananas in the pot, brush a thin layer of oil on the bottom of the pot or line with baking paper to prevent the bananas from sticking to the pot. Arrange the banana slices in the pot, spreading them evenly so that the bananas will cook evenly when dried.
4. Dry the bananas at 150°C for about 12 minutes, then open the pot and turn the banana slices over and continue drying for another 12 minutes at the same temperature. Open the pot again, brush a layer of honey on the bananas, then reduce the heat to 120°C and dry for another 7 minutes.
5. When the bananas are dried to your liking, leave them in the air fryer for about 5 minutes after turning off the machine so that the bananas absorb the honey and become soft and fragrant. Then, take the bananas out and arrange them on a plate to enjoy.
Note:
- Bananas are a high source of natural sugar, so if you have blood sugar issues or are watching your weight, consume them sparingly.
- Bananas are high in potassium, so if you have kidney problems or are on a low potassium diet, you should discuss with your doctor how much bananas you should consume.
Source: https://giadinh.suckhoedoisong.vn/mot-loai-qua-duoc-menh-danh-la-sieu-thuc-pham-ban-day-o-viet-nam-xanh-hay-chin-cung-an-duoc-172241021095145038.htm
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