To serve: Basmati rice, cooked 1 red chilli, sliced (optional) 1 spring onion, sliced (optional)
Method Marinate the salmon fillets for 10 minutes before cooking. Heat a frying pan over medium heat and add in the oil. Once hot, brush most of the marinade from the salmon and cook skin side down on the pan for 3 minutes. Flip and cook for another 3 minutes. Remove from the pan and pour the remaining teriyaki sauce into the pan and cook for 2 minutes on a low heat. Meanwhile, steam or boil the broccoli until al dente. Serve the salmon on a bed of basmati rice along with the broccoli and avocado. Drizzle over with remaining sauce and garnish with chilli slices and spring onion.4d
Watch Neven’s Christmas in Limerick on Thursday, 4 December on RTÉ One at 8pm.
Ingredients
In the first of this two-part special, Neven’s Christmas in Limerick, Neven Maguire prepares Smoked Salmon Galettes, Glazed Rack of Pork with Creamy Roast Potatoes, and No-Bake Chocolate Tart.
Serves 8-10
For The Tart
300g Shortbread biscuits
150g Butter
1 Jar White Chocolate Hazelnut Spread
200g Dark Chocolate (70% cocoa solids)
100g Milk Chocolate (38% cocoa solids)
250ml Irish Jersey Cream
For The Citrus Caramel
225g caster sugar
1 tbsp glucose (liquid or powdered)
300ml orange juice
1 vanilla pod, seeds scraped out
Juice of 1 lime
Juice of 1 clementine
For Decorating
Amaretti Biscuits, to serve
Crème Fraiche, to serve
Sea Salt, to serve
Citrus Caramel, to serve
Method
For The Citrus Caramel
Place the sugar, glucose and 250ml of water into a heavy-based, high-sided pot.
Bring to the boil and then reduce the heat and simmer for 15-20 minutes until you have achieved a golden caramel colour. The sugar syrup should be a thick honey consistency, but not too runny.
Add the orange juice slowly, it will boil up vigorously, so take care at this point, whisk until the sugar has dissolved and you are left with a smooth syrup. Whisk in the vanilla seeds, lime juice and clementine juice.
Set aside and allow to cool and use as required.
For The Tart
Blitz the shortbread to a fine crumb (in a food processor or with a rolling pin and zip lock bag) and tip into a large bowl. Melt 100g of the butter in a small pan or in the microwave, then stir into the shortbread crumbs and mix until evenly combined. Press into the base and sides of a 10″ loose base tart tin.
Open the jar of white chocolate hazelnut spread into the microwave for 10-20 seconds (or you can use a pan) to loosen it up, then give it a good stir until smooth. Pour about half of the jar on to the shortbread base and use the back of a spoon to spread it out evenly. Place in the fridge to chill down.
To make the chocolate ganache, put the rest of the white chocolate hazelnut spread into a heatproof bowl along with the dark chocolate, milk chocolate and the remaining 50g of butter. Set over a pan of simmering water and allow the chocolate to melt.
In a small saucepan, gently heat the cream. Once the chocolate has melted completely add the warmed cream. Using a stick hand blender gently blend until combined and silky smooth. Pour into the prepared tart tin, place in the fridge for 2 hours until the ganache is set firm or overnight.
Remove the tart from the fridge 30 minutes before serving. To serve, carefully unmould the tart and put on a plate or cake stand, decorate with the Amaretti biscuits (if desired) cut into slices and serve with a quenelle of crème fraiche and sprinkle of sea salt.
rachelallencooks Verified Here’s a really quick and easy recipe for Spring lamb chops with mint salsa verde, just delicious at this time of the year. Serves 4-6
For the mint salsa verde: Makes 150ml
1 handful of parsley leaves 1 handful of mint leaves grated zest and juice of 1 small lemon 1 clove of garlic, crushed 1 tbsp capers, rinsed 50ml extra virgin olive oil black pepper
lamb chops (2-3 per person) 1 – 2 tbsp extra virgin olive oil salt and pepper
First make the salsa verde, put the mint, parsley, lemon zest, garlic and capers into a food processor and whiz until it’s all finely chopped. Add the lemon juice and olive oil (add more oil if you want it a bit more runny). Check the seasoning – it might not need salt, as the capers can be quite salty.
Next cook the lamb chops, remove excess fat from the chops, but leave about ½ cm still on. Drizzle with olive oil and season with pepper. Place a frying pan or grill pan on a high heat. When it’s good and hot add the lamb chops and sprinkle with a little salt and more pepper. Cook for approximately 3 minutes on each side. Remove to a plate, cover and leave to rest in a warm oven for 5 minutes. Serve with a good drizzling of the salsa verde. #mint#salsaverde#springlamb
Ginger & Lime Baked Cheesecake with Irish Strawberry Compote Ingredients (Serves 6-8) For The Base: 2 Packs of Simply Better Handmade Oat & Ginger Cookies, crushed 75g Butter, plus extra for greasing For The Compote: 1 Bag of Simply Better Expertly Grown Frozen Irish Strawberries 250ml Simply Better Handmade Irish Raspberry & Wexford Rhubarb Cordial For the Filling: 3 Simply Better Free Range Corn Fed Large Eggs 500g Cream Cheese 100g Caster Sugar 1Tbsp Cornflour Finely Grated Rind and Juice of 2 Limes 1 Vanilla Pod, split in half lengthways and seeds scraped out To Serve: Simply Better Single Source Irish Jersey Cream, lightly whipped Method: 1. Preheat the oven to 160°C Lightly butter a 9inch loose-bottomed cake tin and line with non-stick baking or parchment paper. 2. To make the base, melt the butter in a pan set over a gentle heat. Add the crushed cookies and mix well. Spread the mixture over the base of the tin, pressing down with the back of a spoon to flatten. Place in the oven for 10 minutes to firm up. 3. Remove the tin from the oven and set aside. Place a dish of hot water in the oven on the bottom rack – this will stop a skin forming on the cheesecake. Place the cream cheese, sugar, eggs, lime rind and juice, vanilla seeds and cornflour in a mixing bowl and beat together until smooth with an electric whisk. 4. Pour this mixture into the cake tin and place on a baking sheet. Bake for 35-45 minutes until lightly golden. The filling should still be a bit wobbly at this stage. Turn off the oven, open the door and leave to cool completely. The filling will set as it cools. 5. To make the compote, place the leftover vanilla pod in a saucepan with the cordial and bring to the boil. Reduce the heat and allow to simmer for 5 minutes until reduced and slightly thickened. Place the strawberries in the pan and poach the berries for 2-3 minutes until softened but still holding their shape. Remove the vanilla pod before serving. 6. To serve, slice the cheesecake into wedges and serve with some cream and the poached strawberries.
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.
I don’t know about you but I love my bed! And I firmly believe that a good night’s sleep can make you feel so good! Breathing, eating and sleeping are three of the most basic and essential functions we do as humans. But can food affect our sleep or does our sleep affect our food? The reality is that it is probably a bit of both…On average we need between 7-9 hours’ sleep per night with some people managing on less and others may need more. Lack of sleep can lead to irritability, fatigue and difficulty concentrating. However chronic poor sleep has been linked to obesity, diabetes and heart disease.
In general, research has found that eating in line with the Mediterranean or DASH diet, both of which promote fruits and vegetables, fiber rich foods and healthy mono-unsaturated and polyunsaturated fats tends to be associated with better quality sleep. Magnesium is a mineral that is reported to help with sleep regulation and is found in bananas, nuts, green vegetables, tofu and dairy. Melatonin is a micronutrient present in some foods but also a hormone that occurs naturally in the body and helps control sleep patterns. Melatonin, is found in tart cherry juice, eggs, nuts and dairy. Interestingly the tradition of hot milk before bed comes from Roman times… and milk contains both magnesium, melatonin and an amino acid called tryptophan which helps produce serotonin and melatonin.
Kiwifruit is another food that has been reported to have a positive impact on sleep duration and quality. In one four-week trial of adults with sleep problems, consumption of two kiwifruits per day one hour before bedtime significantly increased total sleep time and sleep efficiency. A potential reason for this is that they are a rich source of antioxidant and contain the hormone serotonin. Either way they are also great sources of vitamin C and great for keeping bowel movements regular.
Do you ever feel like you make poorer food choices when you’re tired? There may be good reason behind this. Sleep deprivation can cause a drop in Leptin levels (a hormone that signals fullness) and increases the hormone Ghrelin (hormone that stimulates appetite). This change in hormones can explain why you might eat more when missing sleep or why you tend to eat more without feeling full when you have had minimal sleep. US research from Cedar- Sinai Medical Centre also found that lack of sleep increased insulin resistance. So, we can see that regular good night sleep helps manage hormones, appetite and possible food choices.
Caffeine and alcohol can negatively affect falling asleep and sleep quality so best to keep within healthy limits if struggling with sleep. Maybe keep the caffeine to before midday!
275g (10oz) potato (about 1 medium), peeled and finely diced
1kg (2lb 2oz) mixed cockles and mussels
300ml (11fl oz) dry white wine
200ml (7fl oz) milk
200ml (7fl oz) single or double cream
Salt and freshly ground black pepper
4 tbsp roughly chopped fresh parsley
Molly Malone was a beautiful girl who sold cockles and mussels and died tragically of a fever while still young, or so the song goes. Molly may not have been a real girl, but since at least the 17th century, there have been fishmongers on the streets of Dublin who sell ‘Cockles and Mussels, alive, alive, oh!’
Cockles, with their distinctive flavour and lovely curved shell, are traditionally eaten in Ireland with Oatcakes. If you can only find mussels, this chowder will be just as good.
Serve either as a substantial starter or with chunks of crusty bread as a meal in its own right.
Heat the sunflower oil in a saucepan over medium-high heat. Add the bacon and sauté for about 1 minute, until crisp and golden. Add the butter to the pan and melt. Then add the leek, carrot and potato. Reduce the heat to low and sauté gently for 4–5 minutes, until soft but not browned.
Meanwhile, prepare the cockles and mussels. Scrub the shells clean and discard any that remain open when you tap them against a hard surface. Remove the beard – the little fibrous tuft – from each mussel. Bring the wine to a boil in a large saucepan and add the cockles and mussels. Cover with a tight-fi tting lid and cook for 3–4 minutes, shaking the pan occasionally, until the shells have opened.
Remove from the heat, drain the shellfi sh in a colander, reserving the cooking juices, and discard any shells that remain closed. Return the shellfi sh to the empty pan to keep warm. Place a fine sieve over a measuring jug and strain the cooking liquid. You should have at least 600ml (1 pint); if not, add water to make up that quantity.
Add the pan juices and the milk to the bacon and vegetable mixture and bring to a boil. Reduce the heat and simmer for 6–8 minutes, until the potato is tender. Add the cream and simmer for another 2–3 minutes, until the soup is reduced and thickened slightly. Season with salt and pepper.
Meanwhile, remove half of the cockles and mussels from their shells and add them with the remaining cockles and mussels still in their shells to the chowder. Stir in the parsley and serve at once.
Put the tofu, ground star anise, vanilla seeds, treacle and agave syrup into a large bowl and blend with a hand blender until silky smooth.
Melt the chocolate in a heatproof glass bowl sat over a saucepan of simmering water, being careful not to let the bowl touch the water. Fold into the tofu. Spoon the mixture between 4 glasses and refrigerate until set.
To make the honeycomb, line a baking tray with baking paper. Put the sugar, glucose and golden syrup into a deep saucepan and heat until it reaches 145C. (This should take about 5 minutes). Quickly whisk in the bicarbonate of soda. Be careful as the mixture will bubble up very suddenly. Quickly pour onto the lined baking tray. Set aside to cool and harden.
To make the apricots, heat the oil in a frying pan. Add the apricots and star anise and cook until the apricots start to caramelise. Sprinkle over a pinch of sugar and leave to cool.
To serve, sprinkle the toasted almonds on top of the mousse and serve with the apricots and peices of honeycomb.
Rachel Allen’s pan-fried fish with herb butter, asparagus, new potatoes.
Ingredients
Serves: 4-6
For the herb butter:
50g soft butter
1 tablespoon chopped herbs such as dill, fennel, chives, parsley
A squeeze of lemon juice
Salt and pepper
For the pan-fried fish:
4 fillets of flat fish, such as John Dory, plaice, sole, brill or turbot, or part of a round fish fillet, like salmon, cod, grey mullet, etc. (allow 175g for a main course and 75g for a starter)
Approximately 4 tablespoons flour
Extra virgin olive oil or soft butter
A pinch of sea salt flakes and freshly ground black pepper
Method
Dry the fish fillets on kitchen paper.
Season on both sides with sea salt flakes and freshly ground black pepper.
Heat a cast iron or non-stick frying pan on a high heat until smoking. Add a dash of olive oil and put in the fish fillets.
OR you can dust the fillets with seasoned flour then spread some soft butter over one side.
Place buttered side in the pan first. Turn when golden on one side, then cook again until golden on the other side.
Place a couple of slices of herb butter over each fillet and serve immediately with asparagus and boiled new potatoes.
dunnesstoresVerified
Foodaware 
Info:
Serves 4–6
Preparation time: 10 minutes
Cooking time: 20 minutes
Ingredients