Recipes

11 Healthy Green Banana Recipes To Kick Start Your Gut Health

Green bananas are essentially the unripe version of the good old regular banana. However, green bananas happen to be "starchier" and are a major food source of resistant starch. Unlike regular starch, this type of starch isn't as easily incorporated into the diet which is a shame as they are one of the most potent ways to boost your prebiotic intake, nourish beneficial gut bacteria and support your immune system by promoting a healthy microbiome. If you’re looking for some inspiration then you've come to the right place as we have for you 11 healthy green banana recipes perfect for kick-starting your gut health.

Contents:

What is Resistant Starch? 5 Science-Backed Benefits Of Green Bananas 11 Healthy Green Banana Recipes To Kick Start Your Gut Health
  1. Turmeric & Mango Banana Smoothie
  2. Matcha Green Banana Smoothie
  3. Cacao Green Banana Smoothie
  4. Peanut Butter Green Banana Smoothie
  5. Berry & Kale Green Banana Smoothie
  6. Cinnamon & Chai Green Banana Smoothie
  7. Coconut Green Banana Smoothie
  8. Pineapple & Mint Green Banana Smoothie
  9. Beetroot & Carrot Green Banana Smoothie
  10. Mocha Green Banana Smoothie
  11. Avocado & Spinach Green Banana Smoothie
Final Thoughts On Green Bananas

What is Resistant Starch

As its name suggests, resistant starch resists digestion. Instead, it remains undigested and travels down to your intestinal tract, nourishing and feeding all the beneficial bacteria in your gut to help improve digestive health. Not only do these starches feed the probiotics that form the foundation of our health, but once broken down they begin producing short-chain fatty acids (SCFA's). One of these is known as butyrate and is crucial for feeding good gut bacteria whilst inhibiting the growth of toxic and pathogenic bacteria. Other key benefits of SCFA's include:
  • Stimulating blood flow to the colon
  • Increasing nutrient circulation and the absorption of minerals
  • Preventing the absorption of toxic and carcinogenic compounds
By eating foods high in resistant starch, such as green bananas, you're ensuring your gut is supplied with these all-important SCFAs.

5 Science-Backed Benefits Of Green Bananas

Most people eat bananas in their yellow and ripe stage. When in this state, their starch gets converted into sugar. However, green bananas are incredibly nutritious and are a fantastic source of vitamins, minerals, and are full of the all-important resistant starch. In fact, the greener the banana, the higher the concentration of resistant starch it contains. Lets go through some of their scientifically-proven health benefits now.
1. Helps Control Blood Sugar Levels
Since resistant starch skips the process of digestion in our GI tracts, our bodies don’t release much insulin in response, which can help to keep blood sugar levels in check. In fact, consuming 15-30 grams of resistant starch daily has shown encouraging results in improving insulin sensitivity over a marginal 4-week period. Furthermore, green bananas are also high in Vitamin B-6 which aids in blood sugar control.
2. Increases Levels Of Satiety
As well as controlling blood sugar levels, resistant starch can also assist in weight management and weight loss. Due to their high fibre content, green bananas help to slow down digestion- keeping you fuller for longer as well as keeping blood sugar levels stable. Its high concentration of fibre can also assist in easing the symptoms associated with Irritable Bowel Syndrome and constipation. A particular study of interest found that the supplementation of unripe banana flour led to significantly lower levels of hunger and increased feelings of satiety when consumed just 3 times a week over 6-weeks.
3. Promotes Absorption And Capacity Of Antioxidants And Minerals
Gastrointestinal problems such as diarrhoea results in the significant loss of water and can contribute to malnutrition due to the inability to absorb nutrients. The consumption of green bananas has been shown to control diarrhoea activity. Research published in Digestive Diseases and Sciences displayed their effectiveness by running a study and found that by its one week conclusion, babies with severe diarrhoea reported a reduction of up to 50% in stool weights, meaning that they were able to absorb nutrients more efficiently.
4. Promotes Colon Health
The resistant starch found in green bananas provides food for beneficial probiotic bacteria. These strains of good bacteria ferment the starch in green bananas and use it to make energy. When fermented, resistant starch also produces short-chain fatty acids which encourages the removal of harmful bacteria and keeps the colon in a healthy condition. In a study supplementing resistant starch, it was reported that levels of inflammation significantly dropped due to a lowered state of stress and therefore assisted with improving colon health.
5. Promotes Heart Health
As mentioned, green bananas are packed with fibre, which contributes to the removal of waste, harmful toxins and low-density lipoproteins (LDL) as known as the "bad" cholesterol. As studies report; a diet enriched with sources of resistant starch, such as green bananas, can encourage the loss of abnormal fat levels (LDL) in your blood and therefore promote a healthy heart. In a similar case, scientists discovered that consuming resistant starch-enriched flour is responsible for lowering total cholesterol by approximately 7% as opposed to a diet lacking its supplementation. resistant starch recipes

11 Healthy Green Banana Recipes To Kick Start Your Gut Health

Incorporating smoothies is a fantastic way to increase your intake of green bananas. Here are 11 delicious and nutrient-packed smoothie recipes which are all: ✓ Vegan ✓ Gluten-free ✓ Refined-sugar free ✓ Dairy-free Give these recipes a try and enjoy all the health benefits that come with consuming green bananas.
1. Turmeric & Mango Green Banana Smoothie
  • 1 cup mango chunks, fresh or frozen
  • 1/2 tsp turmeric
  • 1 scoop Fermented Happy Fibre
  • 1/2 cup unsweetened almond milk
Method: Add all ingredients to the blender and process until smooth and creamy. Enjoy! Green Banana Recipes
2. Matcha Green Banana Smoothie
  • 1 cup mango chunks, frozen
  • 1 cup unsweetened almond milk
  • 2 tsp matcha powder
  • 1 scoop Fermented Happy Fibre
  • 1 tsp vanilla extract
  • 1/2 tsp agave syrup or raw honey (optional)
Method: 1. Add almond milk and matcha powder to the blender and pulse until combined. 2. Add remaining ingredients to the blender and process until smooth and creamy. 3. Pour into glass and drink up!
3. Cacao Green Banana Smoothie
  • 1 cup chilled water
  • 1 banana, frozen
  • 2 tbsp Certified Organic cacao powder
  • 1 scoop Fermented Happy Fibre
  • 2 tbsp almond butter
  • 1 tsp cinnamon
  • 1 small handful ice cubes
Method: Combine all ingredients in a blender and blitz until smooth. Pour into your favourite smoothie glass and enjoy! Green Banana Recipes
4. Peanut Butter Green Banana Smoothie
  • 1 banana, frozen
  • 1 cup unsweetened almond milk
  • 1 tbsp natural peanut butter
  • 1 scoop Fermented Happy Fibre
  • 1 tbsp Certified Organic cacao powder
Method: Blend all the ingredients in a blender until thick and smooth. Pro tip: If you have some time, let it set for about 5 minutes-the peanut butter thickens it right up.
5. Berry & Kale Green Banana Smoothie
  • 1/2 cup mixed berries, fresh or frozen
  • 1/2 cup kale, fresh or frozen
  • 1 scoop Fermented Happy Fibre
  • 1 cup coconut water
  • 1 tsp chia seeds
Method: Blend all ingredients together in a blender until well combined. Pour into a glass and top with leftover berries.
6. Cinnamon & Chai Green Banana Smoothie
For chai spice mix:
  • 2 tsp cardamon
  • 2 tsp cinnamon
  • 1 tsp nutmeg
  • 1 tsp ginger
  • 1 tsp cloves
For smoothie mix:
  • 1 banana, frozen
  • 1 scoop Fermented Happy Fibre
  • 1 cup unsweetened almond milk
  • 1 tbsp chai spice mix (above)
  • 1 tbsp ground flax seeds/chia seeds
Method:
  1. Stir all chai spice mix ingredients together until fully combined and set aside.
  2. Combine smoothie ingredients in a blender and blitz until smooth, adding more almond milk if necessary.
  3. Pour into tall glass and get creative by topping with chopped nuts, cacao nibs or any other goodies.
7. Coconut Green Banana Smoothie
  • 1/2 cup coconut chunks, frozen
  • 1 banana, frozen
  • 1 scoop Fermented Happy Fibre
  • 1 cup coconut water/chilled water
  • 1 tbsp ground almonds
  • 1 small handful ice cubes
  • 1 tsp desiccated coconut (for topping)
Method: Add all ingredients into blender and blitz until smooth. Pour into glass and sprinkle with desiccated coconut. Enjoy!
8. Pineapple & Mint Green Banana Smoothie
  • 1 cup pineapple, diced
  • 3 mint sprigs, diced
  • 1 scoop Fermented Happy Fibre
  • 1 cup pure coconut water
Method: Add all ingredients into blender and blitz until smooth. Pour into glass and top with mint leaf. Green Banana Recipes
9. Beetroot & Carrot Green Banana Smoothie
  • 1/2 beetroot, peeled and grated
  • 1 apple, peeled and chopped
  • 1 carrot, peeled and chopped
  • 1 cup chilled water
  • 1 tsp flax seeds
  • 1 scoop Fermented Happy Fibre
  • 1 tsp raw honey (optional)
Method: Blitz all ingredients together in a blender until fully combined. Pour and drink up! Green Banana Recipes
10. Mocha Green Banana Smoothie
  • 1/2 banana, frozen
  • 1 cup coconut milk
  • 1 tbsp Certified Organic cacao powder
  • 1 tsp instant coffee
  • 1 scoop Fermented Happy Fibre
  • 1 small handful ice cubes
  • 1 tsp cinnamon
  • 1 tsp nutmeg
  • 1 tsp chia seeds
  • 1 tsp cacao nibs (to sprinkle on top)
Method: In a blender, add all ingredients and blitz until smooth and creamy. Pour into a tall glass and top with cacao nibs. Enjoy! Green Banana Recipes
11. Avocado & Spinach Green Banana Smoothie
  • 1 banana, frozen
  • 1 cup coconut water
  • 1 scoop Fermented Happy Fibre
  • 1/4 avocado, mashed
  • 1 tbsp raw honey (optional)
  • 1 small handful ice cubes
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • pinch of salt
Method: In a blender, combine all ingredients and puree until smooth. Serve in a glass and drink up! resistant starch recipes
Final Thoughts On Green Bananas
Both yellow and green bananas contain the same number of key micronutrients. That said, if you're wanting to keep your sugar intake low then green bananas may be the way to go. They also have a lower glycemic index as well as more resistant starch and fibre, making them beneficial for the digestive system and for managing blood sugar levels. Therefore, green bananas are a great alternative for those wanting to manage dietary health conditions such as diabetes. Scientists agree that the most abundant and powerful form of prebiotic resistant starch comes from green bananas and we've taken their advice by using the exact same type to create Fermented Happy Fibre.

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