By: Esther Vasa
BANANAS: Vitamins and minerals are abundant in the banana, offering 123 I.U. of vitamin A. A full range of B vitamins with 0.07 mg of Thiamine, 0.15 mg of Riboflavin, 0.82 mg Niacin, 0.88 mg vitamin B6, and 29 mcg of Folic Acid. There are even 13.8 mg of vitamin C. On the mineral scale, Calcium counts in at 9.2 mg, Magnesium 44.1 mg, with trace amounts of iron and zinc. The carotenoid content in bananas has antioxidant effects, and protects against vitamin A deficiency (Eg: resulting in night blindness). Moderate consumption decreases risk of kidney cancer, possibly due to antioxidant phenolic compounds. In contrast, large consumption of highly processed fruit juice increases the risk of kidney cancer. Putting all of the nutritional figures together clearly shows the banana is among the healthiest of fruits. The plantain, when cooked, rates slightly higher on the nutritional scale in vitamins and minerals but similar to the banana in protein and fiber content. Thanks to Craig Stellpflug for the nutritional information on bananas.
Ingredients:
Raw Bananas – 3 (medium sized)
Large Onion – 1
Minced Ginger and Garlic – 1tbsp
Tomatoes – 3
Cayenne Pepper as per your taste
Salt (preferably Himalayan) – per your taste
Chopped Parsley – 2 tbsp
Water – ½ cup
Extra Virgin Olive Oil – 1 tbsp
Preparation:
Firstly, peel the bananas and cut them into bite sized pieces. Dice the onion or put in a food processor and set it aside. Also, clean the tomatoes and put them in a food processor or blender and purée them. Heat up the oil in a pressure cooker (or a pan). Put the onion paste and stir it for a minute. Then, add the minced ginger and garlic. Let the sweet aroma fill your kitchen. Next, add the banana pieces and let them cook for a minute or two. Finally, add the tomato purée, water, pepper and salt. Cook it covered until the bananas are nice and soft. If you are using a pressure cooker it takes about 10-15 minutes. If you find the gravy thick, add some more water. After transferring into a serving bowl, garnish with chopped parsley. Enjoy!
Serves: 4
