✨QUICK Breakfast Ideas (that tastes like cake!) 🍓 You are going to want to save this recipe for my Strawberry Shortcake Baked Oats. They are SO good!
⏰ Make up the mixture the night before, in the morning pop in the oven, then go get the family ready for work or school. If you cook for a little longer, you can cut into oat bars which are perfect for little hands and great as a daytime snack (so not just for breakfast. Made using the best of ingredients from your local @dunnesstores ❤️
Prep time 5 mins Cook time 25 mins
Serves 1 adult and 2 children (double up the ingredients as needed)
✨Ingredients 2 bananas 1 cup oats 1/2 cup finely crushed seeds (I used pumpkin and sunflower) 1 cup milk of your choice 3 tbs strawberry chia jam (strawberries + chia seeds) Frozen Strawberries halved
✨ How to make them
Preheat oven to 180oC.
Mash the banana in a baking dish, add in the oats, crushed seeds and milk and stir well until fully combined.
Stir in the strawberry chia jam, then top with the chopped strawberries.
Bake for 20-25 minutes. The longer you leave it the more it will set.
Start yours and your baby’s day off right with these delicious and super nutritious breakfast muffins. Made using wholesome ingredients like carrots, apples, sunflower seeds, Greek yogurt and wholemeal flour, these muffins are the perfect breakfast finger food for your little one to enjoy in the morning.
To serve to babies – Ensure you are always sitting with your baby when they are eating. Serve a mini muffin with a side of fruit. I like to use sliced pear, mango or strawberries.
For older children serve 2 mini muffins or 1 large muffin in their lunchbox.
These muffins are perfect for school as they contain no sugar whatsoever!
The only sweetness comes from the delicious apple. You can make them even sweeter by adding a mashed banana to the mixture. @babyledfeeding
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.
Start yours and your baby’s day off right with these delicious and super nutritious breakfast muffins. Made using wholesome ingredients like carrots, apples, sunflower seeds, Greek yogurt and wholemeal flour, these muffins are the perfect breakfast finger food for your little one to enjoy in the morning.
To serve to babies – Ensure you are always sitting with your baby when they are eating. Serve a mini muffin with a side of fruit. I like to use sliced pear, mango or strawberries.
For older children serve 2 mini muffins or 1 large muffin in their lunchbox.
These muffins are perfect for school as they contain no sugar whatsoever!
The only sweetness comes from the delicious apple. You can make them even sweeter by adding a mashed banana to the mixture. @babyledfeeding
This Strawberry Smoothie Bowl is the perfect way to get plenty of strawberries into an easy-to-make breakfast or lunch that everyone in the family will enjoy. 🍓
Serves: 2
Ingredients 200-250g Bord Bia Quality Mark strawberries, fresh or from frozen. 2 small bananas 6 tablesp. Greek-style yoghurt 2 teasp. coconut flakes 4 tablesp. granola (shop-bought) 1 teasp. chia seeds Fresh mint sprigs, to decorate (optional)
•If using fresh strawberries, cut off the stalks and put into a blender, reserving a few of the berries for decoration. •Peel the bananas and cut into slices, then add three-quarters into a blender (reserving the rest to decorate). •Add the yoghurt and blitz to a smooth puree and using a spatula put into small serving bowls. Place in the freezer for a few hours at this point to firm up. •Decorate the smoothie bowls with the rest of the banana, reserved strawberries, the coconut flakes and sprinkle over the granola and chia seeds. •Finish off with with the mint sprigs and enjoy!
Head to our website where you can find more delicious strawberry recipes, link in bio. 🌞
I absolutely adore this pudding from Bill’s book, Simply Bill. He made this when I appeared with him on Great Food Live, and as soon as I tasted it I was hooked. I have adapted the recipe slightly to fit the pie dish that I have. To make this for 12 people, double this recipe and cook in a 10-inch square gratin dish for 55 minutes.
Ingredients:
FOR THE PUDDING:
1 cup (4 oz) all-purpose flour
3 tbsp baking powder
1/2 cup (4 oz) superfine sugar
1 egg, beaten
1 banana, mashed
1 cup milk
1 tsp vanilla extract
6 tbsp (3/4 stick) Kerrygold Butter, melted
FOR THE TOPPING:
1/2 cup (4 oz) light brown sugar
2 tbsp corn syrup
2/3 cup boiling water
Softly whipped cream or vanilla ice cream
Directions:
TO SERVE:
Preheat the oven 350°F (180°C). Sift the flour and baking powder into a bowl. Add the sugar. Mix together the beaten egg, mashed banana, milk, vanilla extract and melted butter. Pour mixture into the dry ingredients and stir until combined. Pour this wet dough into a 9-inch pie dish and place the dish on a baking sheet.
To make the topping, put the brown sugar, corn syrup and boiling water in a saucepan. Bring to the boil and then drizzle over the pudding. Bake for 30–40 minutes, or until it feels slightly firm in the center. Serve with softly whipped cream or vanilla ice cream. If you’re not going to serve the pudding immediately, keep it somewhere warm until you are ready—it sits quite happily.
These Apricot Jam Breakfast Muffins can be prepared the night before and cooked to perfection in the morning – http://ow.ly/8e6w30fDtZV
Ingredients
2 large free-range eggs
150ml pot of natural low-fat yoghurt
50ml rapeseed oil
2 tblsp no added sugar apricot jam
1 ripe banana, mashed
4 tblsp clear honey
1 tsp almond extract
200g of wholemeal flour
50g of porridge oats, plus extra for sprinkling
1 ½ teaspoons of baking powder
1 ½ teaspoons of bicarbonate of soda
2 tblsp mixed seeds
extra apricot jam
a handful of flaked almonds, for sprinkling
Method
Pre-heat the oven to 180C/160C fan/Gas Mark 4. Line a 12-hole muffin tin with 12 large muffin cases.
In a mixing jug, combine the eggs, yoghurt, rapeseed oil, Apricot Jam, banana, honey and almond extract.
In a large bowl, combine the wholemeal flour, oats, baking powder, bicarbonate of soda and mixed seeds.
Pour the wet ingredients into the dry and combine until you have a smooth batter. Don’t over mix as this will make your muffins tough.
Divide the mix between the muffin cases and place about half a teaspoon of Apricot Jam on the top of each of the muffins. Sprinkle with the extra porridge oats and the flaked almonds.
Bake for 25 to 30 minutes until risen and golden. Check that they’re cooked by inserting a skewer into the middle of one of the muffins. They’re done if it comes away clean.
Remove from the oven and transfer to a wire rack to cool. These will keep for 3 days in a sealed container but they taste best on the day of baking.
Foodaware 