Banana is a fruit highly recommended by nutritionists. So, find out how to incorporate banana peel into your diet.
Banana is an extremely popular fruit in Brazil and the second most consumed in the world, according to Food and Agriculture Organization of the United Nations (FAO – in English). Its practical format allows for easy consumption, and it is a fruit that can be used in a wide variety of recipes. However, banana peel is equally versatile and rich in nutrients.
In addition to avoiding food waste, using banana peels can also reduce waste production and bring several benefits to your health. However, it is important to only use the peels of bananas produced organically or agroecologically, as the pesticides used in the production of the fruits and which are so harmful to your health, accumulate in the peel.
Finally, the fruit is rich in vitamins A and C and rich in a hormone called ethylene. Therefore, the more ripe it is, the sweeter the skin will be. Basically, ethylene acts on the ripening of the fruit and breaks the fibers in the skin, leaving it thinner. And, like the fruit, banana peel is also rich in vitamins and nutrients.
Benefits of banana peel
Banana peel has vitamins B6, magnesium, potassium, fiber and proteins. Furthermore, it is rich in antioxidant properties that act on our organs to prevent various diseases. Therefore, the skin of this fruit is a very affordable source of carbohydrates and minerals. Finally, learn about some of its main benefits for the body.
Controls cholesterol and sugar
It is a natural source of omega 3 and omega 6, in addition to having phytosterols. These substances, together, work to regulate cholesterol and prevent heart disease. Furthermore, the fiber present in banana peels delays the absorption of fats and sugars from food by the intestine.
Protects bones
Banana peel helps maintain healthy bones and teeth as it is rich in calcium and phosphorus. Therefore, it is highly recommended in the fight against osteoporosis and osteopenia. In addition, it contains bacteria that fight oral diseases, such as gingivitis and periodontitis.
Protects your eyes
In addition to protecting bones, the bark also combats various eye diseases, such as cataracts and other diseases that can cause damage to the retina, as it is rich in lutein. This antioxidant acts against free radicals that can cause degenerative diseases.
Fights constipation and helps with weight loss
As it is a rich source of fiber, banana peel, combined with a good daily consumption of water, helps with intestinal transit and improves cases of diarrhea. Furthermore, its consumption causes a feeling of satiety, and as it contains few calories, it is a food that can help with weight loss.
Improves sleep and mood
Because it is rich in tryptophan, banana peel regulates sleep and improves mood. This occurs because this amino acid is responsible for producing serotonin, also known as the “happiness hormone”.
Combat premature aging
Finally, banana peel contains tannin, a chemical substance that acts as an astringent and antiseptic. Therefore, together with flavonoid compounds, terpenes and alkaloids, it works to protect the skin against inflammation and to heal acne marks and wrinkles.
How to use banana peel in your diet
Cuisines from various regions of the world certainly already use banana peel in their food, taking advantage of its flavor and nutrients. However, it is not recommended that banana peel be consumed raw, but there are a number of recipes that incorporate these ingredients. Therefore, we brought you some recipes on how to prepare banana peel.
Banana helmet bolo
Ingredients
-2 banana peels
-2 tablespoons of flaxseed powder
-6 tablespoons of water
-2 cups of almond milk
-2 tablespoons of coconut oil
-3 cups (tea) of sugar
-3 cups (tea) of breadcrumbs
-1 tablespoon of baking powder
Preparation:
First, be sure to wash the peels. Then, let the flaxseed soak in water for ten minutes. Then, blend the flaxseed, almond milk, coconut oil, sugar and banana peels in a blender. After this process, add the breadcrumbs and mix well, then add the yeast. Finally, place the dough in a greased pan and bake in the oven, at medium temperature, for approximately 30 minutes.
Banana peel tea
Ingredients
-1 banana peel
-500 ml of boiling water
Preparation
Wash the peels well and remove the ends. Then place the peel in boiling water for approximately 15 minutes. After this process, just wait for the tea to cool before drinking.
Banana peel bread
Ingredients
-6 bananas with peel
-1 cup of water
-1 cup of skimmed milk
-Half a cup of oil
-30 grams of fresh yeast
-500g whole wheat flour
-a bit of salt
-1 ovo
-1 tablespoon of sugar
Preparation Mode
Peel the bananas and cut the fruit into slices. Then, blend the peels and water in a blender. Then add the oil, eggs and yeast. Then add the flour and sugar and mix well. Finally, add the salt and bananas to the dough. Then, place the dough in a greased pan and bake in a preheated oven at 200ºC for around 30 minutes.
Banana peel brigadeiro
Ingredients
-5 banana peels
-500ml of water
-One and a half cups of whole wheat flour
-1 and a half cups of sugar
-1 cup of skimmed milk
-Half a cup of powdered milk
-1 tablespoon of butter
-2 cloves
Preparation
Wash the peels and chop them. Then place it in a pan along with the water, sugar and cloves. Let it cook until the dough becomes soft, but without letting the water dry out. After this process, wait for it to cool and remove the cloves. Then blend the shells in a blender along with the flour, chocolate milk, powdered milk and liquid.
Finally, add the butter and let it cook again until you can see the mixture separate from the bottom of the pan. Let it cool before making the balls.
Banana peel meat
ingredients
-Peels of 4 bananas
-1/4 of green pepper
-1/4 of yellow pepper
– Half a large onion
-1 tomato
-2 garlic cloves
-Shoyo sauce to taste
-Seasoning and salt to taste
– Black pepper
-Half a lemon
Preparation
Wash the peels and shred them using a fork. After that, soak the peels in lemon juice for half an hour to reduce the astringency. Chop the onion, peppers and tomatoes and sauté them in the garlic. Then add the black pepper, salt and soy sauce and mix well. Finally, after draining the lemon juice, add the banana peels.
Sources: Women’s Tips, Your Health, ECycle
Images: Zarllor, Ciclo Orgânico, BBC, Inonne, Na Mira, B.blog, Catraca Livre, Recipe Natureba
