Bananas, or "kela," are a household staple in Indian homes due not just to their nutritional value but also due to their mind-boggling versatility in the kitchen. Potassium, natural sugars, magnesium, and fiber make bananas a great source of instant energy, aid digestion, and maintain your heart well. Whether raw, steamed, fried, or baked, the bananas have numerous creative and healthy uses.
8 Nutritious and Tasty Banana Recipes to Try
Following are 8 nutritious and tasty banana-based recipes, each with specific preparation steps and advantages, available for all seasons and age groups.
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Banana Sandwich
Ingredients:
1 ripe banana, 2 bread slices (whole wheat), 1 tsp butter or peanut butter, 1 tsp honey or jaggery syrup
Method:
Peel the banana and cut it into thin, even rounds. Spread butter or peanut butter on the two slices of bread. Place banana slices on one slice and drizzle honey or jaggery syrup over them. Cover with the other slice and toast in a sandwich toaster or lightly toast on a pan till golden brown. Serve warm.
Health Tip:
Ideal as a nutritious breakfast or children's tiffin, this dish takes together carb, natural sugar, and good fat to maintain high energy levels.
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Banana Buns (Mangalore Style)
Ingredients:
2 very ripe bananas, 2 cups maida (refined flour), 3 tbsp sugar, ½ cup curd, ½ tsp baking soda, pinch of salt, oil for deep frying
Method:
Mash bananas well in a bowl. Add sugar, curd, baking soda, and a pinch of salt. Add maida gradually to make a soft sticky dough. Cover it and let it ferment for 6-8 hours or overnight. Divide the dough into small balls after fermentation and roll into thick puris. Deep fry on medium heat until they get puffed and golden brown.
Health Tip
These buns are a wonderful substitute for sweet snacks prepared with refined sugar. They're satisfying, pleasantly sweet, and pair well with tea.
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Banana Chips (Kerala Style)
Ingredients:
3 raw bananas, coconut oil for frying, ¼ tsp turmeric, salt to taste
Method:
Peel bananas and cut into very thin slices with the help of a slicer. Soak them in water added with turmeric for 10 minutes. Dry them thoroughly with a cloth or kitchen towel. Fry slices in coconut oil in batches until crispy. Drain on paper towels and add salt while hot.
Health Tip:
A crunchy snack with little seasoning and healthy fats, banana chips are high in fiber and potassium, and homemade ones are much healthier than those available in the market.
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Banana Fritters (Pazham Pori)
Ingredients:
2 overripe bananas (preferably Nendran), 1 cup maida, 1 tbsp rice flour, 2 tbsp sugar, ½ tsp cardamom powder, pinch of salt, water, oil for deep frying
Method:
Slice bananas lengthwise into thin, long pieces. Prepare a thick batter using rice flour, maida, sugar, cardamom, and water in a bowl. Coat the slices of banana in the batter and deep fry until golden. Serve hot.
Health Tip:
This is a popular tea-time snack in Kerala. Prepared every now and then, it is a rewarding, energy-dense dish that is enjoyed by all age groups.
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Banana Pancakes
Ingredients:
1 mashed banana, 1 cup whole wheat flour, ½ cup milk, 1 egg (if desired), 1 tbsp sugar, 1 tsp baking powder, pinch of cinnamon
Instructions:
Mix all the ingredients together to make a smooth batter. Spread a ladle of it on a greased pan. Cook for 1-2 minutes on one side and then another until golden. Serve with honey, jaggery syrup, or peanut butter.
Health Tip:
This protein- and fiber-rich breakfast food is suitable for school kids and professionals on-the-go who need a healthy beginning to the day.
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Banana Rasayana (Sweet Banana Pudding)
Ingredients:
2 ripe bananas, 1 cup coconut milk, 2 tbsp grated jaggery or honey, pinch of cardamom
Method:
Chop bananas into small cubes. Mix bananas, coconut milk, and jaggery in a bowl. Add cardamom powder and mix well. Refrigerate for 15–20 minutes and serve chilled.
Health Tip:
Banana rasayana is a South Indian favorite among fasting foods. It calms the body and aids digestion, making it a great choice for summer or after fasting.
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Stuffed Banana Rolls
Ingredients:
1 banana (mashed), 1 cup wheat flour, ½ cup grated coconut, 2 tbsp jaggery, 1 tsp ghee
Method:
Make dough with wheat flour and water. Prepare stuffing by taking mashed banana, grated coconut, and jaggery mixed in ghee. Roll out dough into small discs, add stuffing, and roll into rolls. Cook on tawa with some ghee till golden on both sides.
Health Tip:
This recipe offers balanced nutrition which are good carbs, fiber, and healthy fats — and is particularly helpful as a pre-workout snack.
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Banana Bread (Pudding Style)
Ingredients:
2 ripe bananas, 1 cup maida or atta, ½ cup sugar, ¼ cup butter, ½ cup milk, 1 tsp baking powder, a pinch of cinnamon or nutmeg
Method:
Mash bananas and combine with sugar and butter. Add milk and blend well. Sift flour with baking powder and cinnamon. Mix and fold into a thick batter. Grease a baking tray and fill with the batter. Bake at 180°C for 30-35 minutes.
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Health Tip:
Banana bread is a healthy dessert that incorporates overripe bananas, preventing wastage of food and providing a soft, nutritious dessert for children and the elderly.
How to Make Banana a Part of Your Diet
Begin your day with a banana smoothie or banana pancake for a morning boost. Add raw banana sabzi or chips in your lunch for a nutritious twist. Banana-based buns and fritters can be a healthier alternative to packaged food for children. Ripe banana sweets also prove to be wonderful natural sweet dishes during celebrations and fasting.
Bananas are present every season and are within the budget of most families. They are appropriate for consumption by all ages and can be prepared in infinite methods, providing both flavor and nutrition.
