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Introduction
Banana blossoms, also known as banana hearts, are the flower of the banana tree and are widely used in South and Southeast Asian cuisine. Rich in dietary fiber, antioxidants, and essential minerals, banana blossoms have gained popularity not just for their culinary uses but also for their health benefits—especially for individuals managing diabetes. This nutritious, plant-based ingredient helps regulate blood sugar levels, promotes digestive health, and may reduce inflammation. In this article, we’ll walk you through a diabetes-friendly banana blossom recipe that is simple, delicious, and highly nourishing.
Ingredients:
1 medium banana blossom (cleaned and chopped finely)
1 tbsp coconut oil (or any healthy oil of choice)
1 small onion, finely chopped
2 garlic cloves, minced
1 green chili, slit (optional, for heat)
½ tsp turmeric powder
½ tsp mustard seeds
A few curry leaves (optional but recommended)
Salt to taste
2 tbsp grated coconut (fresh or desiccated)
Juice of ½ a lemon
Water for soaking and cooking
Preparation:
Clean the banana blossom by removing the tough outer layers and discarding the matchstick-like florets inside each petal. Finely chop the inner layers.
Soak the chopped banana blossom in water with a little lemon juice or buttermilk for about 15–20 minutes to reduce bitterness and prevent discoloration.
Drain the banana blossoms and gently squeeze out excess water.
Heat coconut oil in a pan over medium heat. Add mustard seeds and let them pop.
Add chopped onions, garlic, green chili, and curry leaves. Sauté until the onions are translucent.
Add turmeric and stir, then add the chopped banana blossoms and a small splash of water.
Cover and cook on low heat for about 10–15 minutes, stirring occasionally, until the blossoms are tender.
Stir in the grated coconut and salt. Cook for another 2 minutes.
Turn off the heat and squeeze in lemon juice before serving.
Serving and Storage Tips:
Serve warm as a side dish with brown rice, quinoa, or whole grain flatbreads.
This dish pairs well with lentil-based curries or light soups.
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently before serving.
Variation:
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