Alcohol is a toxic, addictive drug that can be very damaging to health. Alcohol products, mainly beer, spirits and wine can be marketed without reference to alcohol in the advertising. Alcohol is consumed without restraint or regard for its health consequences.
Mix up your favorite guac by adding feta, rice vinegar and oregano!
Traditional guacamole gets a Mediterranean makeover in this mouth-watering dip. Adding flavorful feta cheese, rice vinegar, oregano and parsley will satisfy the cravings of both avocado lovers and feta addicts!
Ingredients
1 cup chopped avocado (1–2 avocados)
1/4 cup finely chopped red onion
1 teaspoon minced garlic
2 tablespoons finely chopped parsley
1/2 teaspoon dried oregano leaves
1 teaspoon olive oil
1 tablespoon seasoned rice vinegar (flavored with basil and oregano)
1 1/4 cup crumbled reduced-fat feta cheese
Directions
In a bowl, gently stir together avocado, onion and garlic.
Mix in parsley and oregano.
Gently stir in olive oil, vinegar and feta. Refrigerate or serve immediately.
Ingredient health benefits
Avocados: Sometimes, good things come in small, bumpy packages. Adding avocados to any dish is a rich, creamy way to get some important nutrients in your body. They’re loaded with unsaturated fats and potassium, which support your heart and protect it from disease, as well as vitamins K, C, E, B6 and B9 (folate). These vitamins support many essential aspects of your well-being, from your eyes and immune cells to strong bones and soft skin. And speaking of head-to-toe health, avocadoes are also high in insoluble and soluble fiber, which your digestive tract will greatly appreciate!
Onions: It’s easy not to look past the potent, eyewatering qualities of this common ingredient, but your efforts won’t be in vain! Onions are packed with important nutrients like vitamin C, fiber and flavonoids, which promote immunity, lower inflammation and keep your heart healthy. The fiber in onions also works with prebiotics to bolster your “good” gut bacteria and “smooth your moves.” And a flavonoid called quercetin may suppress the growth of “bad” bacteria that can make you sick.
Garlic: Another aromatic allium, garlic is so nutritious that some consider it a superfood! It can boost your immune system when eaten regularly with lots of fruits and vegetables, and it may help regulate your blood pressure. There are also plenty of antioxidants that help decrease unwanted inflammation and keep your cells in peak condition, and certain natural compounds might protect you from harmful bacteria like Salmonellaand E. coli.
Parsley: Even herbs can have some benefits of their own! Parsley is a natural diuretic, so it helps your body get rid of extra fluid when nature calls, and there are flavonoids to help preserve your heart and brain health.
Olive oil: It’s well known that olive oil is a prime choice when it comes to cooking oils, but have you ever wondered why? Well, it’s chock full of heart-healthy fats that help lower your “bad” (LDL) cholesterol and raise your “good” (HDL) cholesterol, as well as fat-soluble vitamins like vitamins D and K. Olive oil is also rich in polyphenols, a type of antioxidant. And while all olive oil is nutritious and delicious, consider going for the extra virgin variety (EVOO) if you can, as it has the highest concentration of these benefits.
Cheese: What’s not to love about a food that also loves you? Cheese is a meat-free source of omega-3s, essential fats that fuel every cell in your body and may decrease your risk of certain cancers and eye diseases. Whey, casein and calcium support strong bones and muscles so they can support your needs. And vitamin A and vitamin B12 are responsible for keeping your eyes, brain and blood cells in top shape, while the minerals selenium and zinc help strengthen your immunity.
Nutrition information (per serving)
Makes 5 servings Serving = 1/4 cup
Calories: 123 (72% calories from fat) Fat: 11 g Saturated fat: 2 g Cholesterol: 3 mg Sodium: 105 mg Carbohydrates: 7 g Dietary fiber: 4 g Sugar: 1 g Protein: 3 g Dietary exchanges: 1/2 starch, 2 fat
When you think of bananas, you probably imagine the ripe, sweet ones. But raw bananas—the unripe variety—are just as powerful when it comes to health benefits. Unlike their sweet friends, they’re packed with resistant starch, fibre, and essential nutrients that make them a game-changer for digestion, weight management, and overall health.
From supporting gut health to keeping blood sugar in check, the benefits of raw bananas are seriously underrated. In this blog, we’ll discuss the banana’s nutritional value, top health benefits, and the best ways to include it in your diet.
What Are Raw Bananas?
Raw bananas are merely unripe green bananas that are starchier, tougher, and less sweet than bananas when they are ripe. They’re popular in Indian, Thai, and Caribbean cooking, usually cooked into flavorful dishes, stir-fries, or even fried as chips.
What makes them special? It’s the amazing nutrients in raw bananas. The banana’s raw nutrition consists of:
Resistant starch – A special fibre that enhances digestion and aids in weight loss.
Potassium – Sustains muscle and heart function.
Vitamin C – Increases immunity and skin.
Vitamin B6 – Required for brain function and metabolism.
Magnesium – Aids muscle repair and bone development.
With so many nutrients in raw bananas, it’s little wonder that the benefits of eating raw bananas translate to numerous areas of health.
15 Health Benefits of Raw Bananas
Below are 15 awesome health benefits of raw bananas and why you should consume raw bananas daily:
1. Promotes Gut Health
One of the greatest benefits of raw bananas is that they enhance digestion. The resistant starch in raw bananas serves as a prebiotic, i.e., it provides the good bacteria in your stomach. These beneficial bacteria are responsible for food breakdown, nutrient absorption, and inhibiting bloating, gas, and constipation. [1] A proper gut microbiome also enhances immunity and inhibits digestive disorders like IBS (Irritable Bowel Syndrome).
2. Promotes Weight Loss
When dieting for weight reduction, raw bananas are to your rescue. The fibre and resistant starch content of raw bananas keep you satiated for longer, doing away with unwanted snacking. As opposed to ripe bananas, which contain more sugar, raw bananas contain complex carbohydrates, which get digested slowly, ensuring constant metabolism. Raw bananas also suppress insulin surges, leading to fat storage.
3. Regulates Blood Sugar Levels
For insulin-resistant individuals or diabetics, raw bananas are a smart food choice. The nutrients in raw bananas contain resistant starch, which does not break down the carbohydrates immediately. This results in a slow release of sugar into the bloodstream, thus avoiding sudden peaks and dumps. Eating them regularly enhances the sensitivity of insulin, allowing the body to control blood sugar levels naturally.
4. Improves Heart Health
Raw bananas are rich in potassium, which is a mineral that assists in maintaining blood pressure. Potassium controls the body’s sodium to avoid high blood pressure and also lightens the workload of the heart. Raw banana nutrients also control healthy cholesterol levels by lowering LDL (bad cholesterol) and raising HDL (good cholesterol), lowering the risk of stroke and heart disease. [2]
5. Controls Digestive Health
If you have digestive problems, incorporating raw bananas into your diet can be magical. High fibre content ensures smooth digestion and reduces the risk of constipation. Meanwhile, their resistant starch behaves like a natural equaliser, calming the digestive tract and warding off diarrhoea and bloating. Additionally, they are rich in tannins, which possess gentle astringent characteristics that cure loose stools. [3]
6. Enhances Insulin Sensitivity
Insulin sensitivity refers to how your cells absorb insulin and utilise glucose to produce energy. Insulin resistance is a primary cause of Type 2 diabetes. It has been found that raw bananas contain resistant starch, and consuming them makes one more insulin sensitive, thus adding them to the list as an ideal product for a diet-balanced diabetic life. [4] Regular consumption is said to fight insulin resistance and support the improved control of blood sugar levels.
7. Strengthens Bones
Raw bananas are rich in magnesium, a mineral that promotes calcium absorption and bone density. Raw bananas are also beneficial for preventing osteoporosis and ensuring healthy bones during old age. Magnesium has the function of contracting and relaxing muscles and hence is required for bone and muscle health in general.
8. Reduces Inflammation
Inflammation is the cause of most chronic conditions, such as arthritis, heart disease, and even cancer. [5] Raw bananas are a storehouse of antioxidants and vitamin C, which fight oxidative stress and reduce inflammation in the body. Raw bananas protect the body from cell damage by fighting free radicals, slowing down ageing, and making the body healthier.
9. Stimulates Brain Function
Raw bananas can also stimulate the brain. They contain vitamin B6, which is important for the synthesis of neurotransmitters such as serotonin and dopamine. These brain chemicals control mood, sleep, and thinking. Raw bananas can improve memory, focus, and overall mental health and cut the risk of neurological disorders. [6]
10. Helps Control Diarrhoea
Among the main benefits of eating raw bananas is that a raw banana helps relieve diarrhoea effectively. Raw bananas have high levels of pectin and tannins that work to remove excess water content from the intestines, compacting loose motions. Their electrolytes are also lost and have to be restored in the process. This explains why raw bananas have been particularly advocated as an unprocessed, organic remedy to deal with diarrhoea according to customary medicinal practices.
11. Keeps Kidney Stones Away
Kidney stones occur when calcium and other minerals tend to deposit themselves in the kidneys. The presence of potassium in raw bananas serves to prevent that by ensuring excessive calcium is being removed through the urine rather than deposited and forming stones. The magnesium in them also serves to maintain healthy kidneys and curb the risk of urinary tract infections (UTIs).
12. Offers Long-Term Energy
Unlike energy-crushing candies, raw bananas are a long-lasting source of energy. Their slow-digesting complex carbohydrates deliver energy throughout the day. This is a perfect pre-workout food since it provides you with the energy you require without overdriving your blood sugar levels.
13. Supports Skin Health
Raw bananas are beneficial for your skin as well! Antioxidants and vitamin C in raw bananas fight off free radicals, preventing premature ageing, keeping your skin shining and firm, and triggering skin elasticity and healing due to the production of collagen. Mashed raw bananas applied as a face pack can calm acne, redness, and dryness.
14. Aids Muscle Recovery
If you are getting muscle cramps or pain after exercising daily, raw bananas can be your resort. Raw bananas contain magnesium and potassium, which have a significant role in repairing muscles by inhibiting inflammation and cramps. Sports athletes and health-conscious people eat raw bananas to quicken recovery after exercise and enhance the functioning of muscles.
15. Naturally Gluten-Free
Raw bananas are a very good substitute for normal grains for individuals suffering from gluten intolerance or celiac disease. Raw bananas can be converted into gluten-free banana flour and can be consumed as an excellent wheat flour substitute while cooking. Raw bananas are thus a good and versatile source of sustenance for individuals seeking to do away with gluten intake yet achieve the taste of scrumptious and healthy foods.
Put butter/margarine, sugar, fruit, rind, juice and one baby bottle of the brandy into a large saucepan.
Slowly bring to the boil, stirring occasionally, until the butter/margarine has melted.
Turn off heat and leave to cool for approx 30 minutes.
Meanwhile pre-heat oven to 140°C/275°F/Gas 1 and line an 8″/20cm round deep cake tin with greaseproof paper.
Stir the eggs, nuts and ground almonds into the fruit mixture and mix well.
Finally, stir in the sieved flour and mixed spice.
Spoon the mixture into the tin and smooth it out evenly – the back of a metal spoon dipped in water is handy for this!
Bake for 2½-3 hours approx. After 2 hours, cover with paper if cake is browning too quickly. To check the cake is done, insert a skewer into the centre – if it comes out clean, the cake is cooked.
Make holes in top of warm cake and pour over remaining brandy.
Leave cake in tin to cool completely.
When cold, wrap in greaseproof paper and then tinfoil. Store in a cool dry place.
Note:
This mixture can be divided between two 900g/2lb lined loaf tins or two 15cms/6″ round cake tins or a combination of both and will bake in about 1½ hours at the same temperature. This is ideal for those who just want a small cake and the second cake would make a very acceptable Christmas present!
Preheat oven to 150°C/300°F/Gas Mark 2. Butter and line the base of a 900ml / 1 ½ pint pudding bowl with a circle of greaseproof paper or butter wrapper.
Place the butter and sugar in a large bowl and beat until pale and creamy. Gradually beat in the eggs a little at a time (add a spoonful of flour if the mixture begins to curdle).
Sift together the flour and cocoa powder and fold into the mixture with the melted chocolate, chopped pecans and milk.
Spoon the mixture into the bowl and cover with a round of greased and pleated greaseproof paper tied securely with fine string. Cover with pleated foil.
Steam for 1 ½ hours (see directions below) until the pudding is risen and firm to the touch and a skewer inserted into the sponge comes out clean.
For the chocolate sauce, place all the ingredients in a heat-proof bowl, set over a pan of simmering water and leave until melted. Remove from the heat and stir to make a smooth sauce.
Turn the pudding out on to a plate, while warm. Pour over some of the chocolate sauce and serve the remaining sauce on the side. Enjoy!
If you’re eating nuggets in a fast food restaurant with dipping sauce and fries on the side, the calories, fat, salt and sugar really start to stack up.
Melt butter in medium skillet over medium-low heat. Pour in eggs and let stand for a minute or two. Use a spatula to stir the eggs as curds start to form. When eggs look about 75 percent cooked, stir in cheese and remove from heat (the eggs will finish cooking from the pan’s residual heat). Season to taste with salt and pepper.
Divide eggs among prepared avocado halves. Top with smoked salmon. Garnish with fresh herbs. Serve immediately.
Foodaware 