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5 healthy ways to use overripe bananas

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A banana tastes best when it is firm. You can eat it as a snack or add to your cereal or mix with other fruits to make a salad. But when it turns limp, soggy and slightly brown, you don’t feel like eating it. But don’t dump it in the bin. You can always mash an overripe banana and use it in different ways. It makes other ingredients moist, which is why it is often used in baking. But there are other ways to use overripe bananas. Just follow these healthy overripe banana recipes.

Just because an overripe banana looks less appealing, it doesn’t mean it loses its nutrients. Overripe banana is rich in fiber and potassium, and is also a good source of antioxidants, which can help protect cells from damage, says Samreen Saniya, nutritionist, Cloudnine Group of Hospitals, Bengaluru, Old Airport Road.

Bananas
Don’t throw away overripe bananas. Image courtesy: Shutterstock

Overripe banana recipes

Many tend to use overripe banana to make banana bread. Here are some more options:

1. Banana sheera

Ingredients

• 1 cup of suji or fine semolina
• 2 tablespoons of ghee
• 2 overripe bananas
• 3 cups of water or milk
• A pinch of saffron
• Dry fruits

Method

• Lightly roast one cup of suji in ghee.
• Add two chopped overripe bananas and stir well.
• Pour in 2.5 cups of hot water or milk.
• Stir the mixture evenly so that there are no lumps.
• Cook for a few minutes then garnish it with dry fruits.

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2. Kele ki sabzi

Ingredients

• 2 overripe bananas
• A pinch of asafoetida
• Half teaspoon of mustard seeds
• 2 teaspoons of oil
• Half teaspoon of chilli powder
• Half teaspoon of coriander powder
• Less than half teaspoon of turmeric powder
• Half teaspoon of cumin powder
• Half teaspoon of sugar
• A pinch of salt

Method

• Put mustard seeds and a pinch of asafoetida in oil.
• Add bananas that are cut in round shape.
• Stir lightly then add chilli, turmeric, coriander and cumin powders.
• Season with sugar and salt and cook for two minutes on a medium flame then serve hot.

3. Overripe banana oatmeal

Ingredients

• 1/2 cup of oats
• 1 cup of water
• 1/2 cup of milk
• 1 overripe banana (mashed)
• 1/4 cup of nuts
• 1/4 cup of seeds

Method

• Take a small pan, and put oats, water and milk.
• Bring it to a boil then reduce heat and let it simmer for five minutes or wait for the oats to get cooked.
• Add mashed bananas, nuts and seeds then serve.

banana smoothie
Banana smoothies are yummy. Image courtesy: Shutterstock

4. Banana smoothie

Ingredients

• 1 overripe banana
• 1 cup of yogurt
• 1/2 cup of fruit
• 1/2 cup of milk

Method

Combine all the ingredients in a blender and blend until you get a smooth drink.

5. Banana ice cream

Ingredients

• 2 overripe bananas (frozen)
• 1 tablespoon of peanut butter
• 1 tablespoon of cocoa powder

Method

• Take a mixer jar then combine frozen bananas, peanut butter and cocoa powder.
• Blend it all until smooth.
• Freeze it for 20 to 30 minutes then serve the ice cream.

Who should avoid overripe bananas?

These can be enjoyed by most people, but Saniya says people with diabetes should avoid eating overripe bananas. That’s because overripe bananas have a higher glycemic index. That means you will experience a quick rise in blood sugar levels if you are a diabetic.

People with irritable bowel syndrome or other digestive problems should also avoid having overripe bananas. These can be harder to digest and may cause bloating, gas or even diarrhea.

If you are aiming for weight loss, you should also avoid eating overripe bananas as they are higher in calories than green or yellow bananas.

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