Green Banana Flour - The Superfood for the Gut

Have you not heard about Green Banana Flour yet? Although banana flour is pretty new to today’s market, it’s actually been in use for quite some time in Brazil, Jamaica, and parts of Africa. 

I'd like to present Great Things 4 Life Green Banana Flour. It's a flour made in the USA from ungassed unripe green bananas. The process is simple but made under specific conditions and temperatures to ensure keeping the nutrient level. The unripe bananas are peeled, sliced , dried, ground and turned into a 100% natural light and fluffy flour texture, and it has a hint of banana flavor. Great Things 4 life Banana Flour is a pure flour, without additives, preservatives or any other additional ingredient.

Banana flour can be taken as a daily supplement and can also be a great alternative for those who require or choose a gluten-free or wheat-free lifestyle, with lots of health benefits.
It's highly nutritious, a rich source of magnesium and potassium, vitamin B6 and one of the highest sources of Resistant Starch 2 (RS2) clinically tested in an accredited laboratory.


What is Resistant Starch 2?


"It's a type of food source that resists digestion by enzymes in the stomach or small intestine, reaching the colon tract intact because it acts more like a fiber than a starch. This explains why Green Banana Resistant Starch when is used as a daily supplement do not increase sugar spikes in either blood glucose or insulin after eating RS, and why we do not obtain significant calories from RS" 






Why you should add Resistant Starch to your diet.

The RS presented in Great Things 4 Life Banana Flour is a great Prebiotic source. "Prebiotics are indigestible carbohydrates that reach the colon intact and selectively feed many strains of beneficial bacteria. Prebiotics are generally classified into three different types: non-starch polysaccharides, soluble fiber, and resistant starch (RS). Each of these types of prebiotics feeds different species of gut bacteria, but among these, RS is emerging as uniquely beneficial" (1). Most starchy foods like traditional flours, breads, potatoes, pastas, noodles, rices, etc., are digested very fast and converted quickly into sugars, increasing blood sugar spikes. Banana flour on the other hand doesn't have the same effects, it helps keep your blood sugar level stable or even decreases blood insulin spikes after meals.



Health Benefits of Resistant Starch presents in Great Things 4 Life Green Banana Flour (long list)

• Decrease glycemic response (in both healthy subjects and diabetics)
• Increase insulin sensitivity
• Improve fasting blood sugar (10 or 15 point drops in many individuals, sometimes even greater)
• Increase satiety keeping fuller longer
• Improve metabolism
• Improve fat burning
• Improvement of adipose tissue patterning (body fat)
• Decrease fat storage in fat cells
• Lower cholesterol and triglyceride levels
• Improve sleep (deep and “movie-like” vivid dreams)
• Improve digestion
• Improve regularity
• Improve blood/lipid profiles
• Improve blood sugar stability
• Improve chelation/elimination of heavy metals
• Improve colon pH (acidic is better)
• Improve uptake/absorption of vitamins and minerals like magnesium and calcium which can aid in preventing Osteoporosis.
• Improve neurotransmitters (like serotonin)
• Improve butyrate and Short-Chain Fatty Acid production (by feeding butyrate producing bacteria)
• Improve colon health (by the production of Short-Chain Fatty Acids) and aid in the treatment of colon cancer
• Improve previous damage to colonocytes
• Improve mucosal integrity (gut barrier)
• Protection against (experimental) colorectal cancer
• Increase nitrogen disposal and reduced blood urea concentrations
• Improve eye health
• Improve body temperature
• reduce stress and improved well being (anecdotal)
• Reduce incidence of gallstones
• Reduce symptoms of diarrhea
• Potential treatment for ulcerative colitis

How to use Green Banana Flour

Banana flour is lighter in texture than wheat flour and requires about 25% less volume when used in place of wheat or other flour to bake. Banana Flour has a very mild banana flavor in its raw form, and when cooked gets a non-banana earthy flavor.
Because of the high starch content of Great Things 4 Life Banana Flour is naturally a thickening agent.
It can be added to:

• Smoothies
• Yogurts 
• Juices
• Tea
• Water
• To thicken foods, such as soups, beans, lentils, sauces, and oatmeal
• For all baking, such as cakes, muffins, cookies, breads and pancakes.

References and recommended readings:

Zandonadi RP, Assuncao Botelho RB, Gandolfi L, Ginani JS, Montenegro FM, Pratesi R. Green banana pasta: An alternative for gluten-free diets. J Acad Nutr Diet. 2012;112(7):1068-1072. doi:10.1016/j.jand.2012.04.002

http://www.gestaltreality.com/2014/02/27/resistant-starch-a-concise-guide/

http://servbib.fcfar.unesp.br/seer/index.php/alimentos/article/viewFile/1151/846

http://foodaust.com.au/wpcontent/uploads/2012/04/Hi_Maizesupplement_web.pdf

http://gethealthygethot.com/2486/banana-flourthe-new-trend-for-weight-loss/

http://www.nutrition411.com/gluten-free-center-your-patients/articles/banana-flour-gluten-free-alternative

RODRÍGUEZ-AMBRIZ, S. L. et al. Characterization of fibre-rich powder prepared by liquefaction of unripe banana fl our. Food Chem., v. 107, p. 1515-1521, 2008

http://ajcn.nutrition.org/content/75/1/104.full

http://www.marksdailyapple.com/the-definitive-guide-to-resistant-starch/#axzz3sRsZGMD2
The Resistant Starch Challenge: Is It The Key We’ve Been Looking For? – CFS/ME forum thread where I actively contribute

http://www.ncbi.nlm.nih.gov/pubmed/24499148

Read more: http://www.marksdailyapple.com/the-definitive-guide-to-resistant-starch/#ixzz3xptb6NLf

http://chriskresser.com/how-resistant-starch-will-help-to-make-you-healthier-and-thinner/

Edwards, J. Uganda goes bananas. Globalpost website.http://www.globalpost.com/dispatch/news/regions/africa/120419/uganda-goes-bananas. Published April 22, 2012. Accessed July 21, 2015.

Gluten-free green banana pasta for people with celiac disease. Academy of Nutrition & Dietetics website.http://www.eatright.org/resource/health/diseases-and-conditions/celiac-disease/going-glutenfree-look-to-green-banana-pasta. Published January 30, 2014. Accessed July 21, 2015.

Gray, N. Pasta goes bananas: Green banana flour offers gluten-free pasta solutions. Foodnavigator.com website. http://www.foodnavigator.com/Science/Pasta-goes-bananas-Green-banana-flour-offers-gluten-free-pasta-solutions. Published June 25, 2012. Accessed July 21, 2015.

Pittman, G. Next on the gluten-free menu: green banana pasta? Reuters website.http://www.reuters.com/article/2012/06/28/us-menu-green-banana-idUSBRE85R1J620120628. Published June 28, 2012. Accessed July 21, 2015.

Delicious Oven-Roasted Sweet-Potato Wedges

This flavorful roasted sweet potato just melts in your mouth.

It is a delicious side dish for chicken, pork, ham or just toss them with your green salad to add a wonderful flavor.  

Ingredientes:

- 2 or 3 small sweet potatoes
- Extra virgem olive oil
- Turmeric
- Black Pepper
- Dried Oregano
- Salt

Preparation:Preheat oven to 400°.
Peel sweet potatoes, cut each potato into wedges.

 Combine sweet potatoes and all seasoning ingredientes ( seasoning amount as you like, I just sprinkle in), toss well to coat ( I toss them in the same baking sheet that I'll bring to the oven).

Arrange potatoes in a single layer on a baking sheet. Bake potatoes at 400° for 30 minutes or until soft and lightly browned, turning wedges after the first 15 minutes. Serve immediately.

Healthy and Easy Homemade Cranberry Sauce

Natural cranberries can be a wonderful healthy food with many benefits. Cranberries are well know for preventing urinary tract infections , kidney infections, preventing bladder stone production by acidifying your urine, and boost your immune system helping to prevent colds and flues.

Many of us have cranberry sauce only during the Thanksgiving holiday with turkey, but there are so many delicious ways you can use up cranberry sauce. Add a big scoop of cranberry sauce to a smoothie, or flavor your plain yogurt. Make a ham or turkey sandwich or wrap adding a smear of cranberry sauce. It goes well with chicken, pork and beef. You can also use cranberry sauce as a glaze for meatloaf.


I absolutely loved this recipe shared by a friend of mine. The best thing of a homemade sauce is you can control how much sugar you put in, and also you can add more fresh and healthy ingredients.

Ingredients

• 8 -12 oz of fresh organic cranberry 
• 2 cups of water
• 1 1/2 oranges zest and juice 
• 1/2 lemon juice and zest
• A pinch of himalayan pink salt
• 1/2 tsp nutmeg 
• 3 sticks of cinnamon 
• Fresh Rosemary bunch
• 1/2 Apple chopped in small pieces
• Honey ( add according to your taste)

  In a large saucepan, combine water and honey ( I like raw honey). Bring to a boil, stirring to dissolve the honey for 5 minutes. Then add the remaining ingredients and let them boil uncovered over high heat to medium for 10-15 minutes or till skins pop. If you like a runnier sauce, cook for less time. For a thicker sauce, cook a little longer. 

After the sauce is made, make sure to take the cinnamon sticks and rosemary bunch out, they are just for flavor! 

Sautéed Lemon Garlic Brussels Sprouts

I love brussels sprouts and flavored with lemon and garlic make a wonderful side dish.

INGREDIENTS:

• 1 lb Brussel Sprouts
• 4 Tbsp Olive Oil
• 4 cloves garlic, minced
• 1 lemon, juiced 
• Sea salt
• Black Pepper

Clean the Brussels Sprouts and cut each one vertically in half;
Heat the oil in a large skillet over medium high heat, and sauté the halved brussels sprouts in olive oil for about 8-10 minutes on each side until is soft and fully cooked, add minced garlic, paprika, turmeric, sea salt, black pepper for seasoning; squeeze fresh lemon juice on top and serve immediately.

I

Quinoa, with Black Beans , Cherry Tomatoes and Peas

Today's lunch was very fast and delicious. Quinoa is one of my favorite foods, grain-like but not a grain , has a delicious nutty flavor and usually I have a good amount of quinoa leftover. I love the possibility that it can be mixed with a variety of ingredients. 

So, for today's lunch I made a fast, simple and delicious salad.  I tossed a can of organic Black Beans and Peas into my 2 cups of quinoa leftover  some garden fresh halved cherry tomatoes. Season with lime juice, turmeric, fresh cracked black pepper and serve room temperature. Enjoy!

Zucchini Noddles with creamy Avocado- Basil sauce

I love Zucchini, and I love to make Zucchini Noodles with my Vegetable Spiralizer machine. It turns zucchini into fun curly shapes, shoestrings and vegetable noodles , great way to add new texture to pasta dishes.

Avocados, I love them too. They are perfect for making a creamy sauce, add lot of flavor and healthy fats, turning the Zucchini Pasta a very substancial meal.

How to make this dish so creamy? Very simple and fast! All you need is a ripe avocado, fresh basil leaves, garlic , lemon juice and olive oil. Combine all these ingredients into a food processor and processing until smooth. Add salt and some crushed black pepper or your favorite seasonings.

The zucchini noodles can be made Raw or Cooked.

-To make it Raw just place the zucchini noodles in a large bowl and toss the avocado-basil sauce.

-To cook the Noodles, melt coconut or olive oil in a large skillet over medium-high heat. Add the zucchini and cook for 2 minutes. Add the sauce and toss with the noodles to coat. Cook for another 2-3 minutes or until heated through, then sever immediately with shrimp or you can really use any thing you'd like.


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Baked Spaghetti Squash

Spaghetti squash has become wildly popular lately as a low-carb option to replace spaghetti noodles.Very easy process to transform squash into tender tangles of spaghetti. No spiralizers or any special tools are required.
To prepare squash, start by washing it off and drying it.

Instructions:

- Preheat the oven to 400F while you prepare the squash
- Slice the squash in half: the next step is cutting it in half lenghwise. before cutting. Spaghetti squash are really tough and hard, if it's too hard to cut, try microwaving it for a minute or two. or boiling it for five minutes. Let it cool and try to cut it.
-Scoop out the seeds: once you have cut the squash in half and scooped out the seeds with a spoon . 

- Seasoning before bake- brush the halves with 2 tablespoons of olive oil and season generously with salt and black pepper.

-Place the squash in a roasting pan: Place the squash halves cut-side down in a roasting pan.
-Cook the squash for 45 to 60 minutes: Transfer the squash to the oven and cook for 45 to 6O minutes. Smaller squash will cook more quickly than larger squash. Check the squash after 30 minutes.
-The squash is cooked when tender: The squash is ready when you can easily pierce a fork through the flesh all the way to the peel. The flesh will also separate easily into spaghetti-like strands. If the noodles are still a bit crunchy for your taste, put the squash back in the oven for another 10 to 15 minutes.

- Scrape out the squash: Use a fork to rake gently the squash flesh from the peel. If you want to make long noodles rake in the same direction. 

- Serve the squash: Serve the squash immediately.