Last week, I made Chocolate Hummus and I got SO much amazing feedback that I wanted to show you how you could use it as a handy finger food breakfast idea for your kids. These Breakfast Samosas are really good. Filled with my chocolate hummus, sliced banana and crushed seeds for extra goodnessâŚall from @dunnesstores âď¸đ
You will want to save this one for later â¤ď¸
Prep time – 5 minutes Cook time – 5 minutes 8 Mini Samosas and 2 Large
For the mini tortillas spread about 2 tsps of chocolate hummus (the larger tortillas will use about 1 tbsp of hummus, then add 2 slices of banana the the corner and a sprinkle of nuts. Fold the rounded part up slightly, then fold the corner up and over and tuck in the remaining part into the opening.
Heat on a pan until golden brown both sides.
Serve with a side of Greek yogurt and fresh strawberries for extra protein which will keep you and your little ones full for longer.
550g (1Âźlb) salmon fillet, skinned and boned (well chilled)
2 spring onions, thinly sliced
Wasabi paste
2 tsp sesame seeds
1 tblsp seasoned flour
4 slices sourdough bread
4 Little Gem lettuce leaves
Handful of fresh coriander sprigs
Lime wedges, to serve
For the Roasted Red Pepper Salsa:
2 roasted red peppers, finely diced (from a jar is fine)
2 plum tomatoes, seeded and finely chopped
Finely grated rind of 1 lemon
2 tblsp sweet chilli sauce
1 tblsp rapeseed oil
1 tblsp chopped fresh coriander
1 tblsp shredded fresh basil sea salt and freshly ground
Black pepper
Method
Using a sharp knife cut away any brown bits from the salmon fillet, then finely chop.
Place in a bowl, then stir in the spring onions, mustard and sesame seeds. Season to taste.
Divide into 4 portions, then using slightly wetted hands, shape into patties. Dust the patties in the flour, shaking off any excess. Place in the fridge for 10 minutes to firm up.
Meanwhile, make the roasted red pepper salsa. Place the red peppers in a bowl and stir in the tomatoes, lemon rind, sweet chilli sauce, oil and herbs. Season to taste and set aside at room temperature to allow the flavours to develop.
Heat a large non-stick frying pan over a medium heat. Add the olive oil to the frying pan and then add the salmon burgers. Cook for 3-4 minutes on each side, until lightly golden but still slightly pink in the centre. Be careful not to overcook them or they will quickly become dry. Set aside.
Meanwhile, heat a griddle pan until smoking hot. Add the slices of sourdough bread and chargrill for 1-2 minutes on each side, until nicely marked.
Arrange on warmed plates and top with Little Gem lettuce leaves and the burgers. Spoon over the roasted red pepper salsa, then scatter over the coriander sprigs and serve with lime wedges.
a sprig of thyme, a few flat-leaf parsley stalks and a little scrap of bay
40g (1½oz) plain flour
5 organic eggs, separated
110g (4oz) goatâs cheese (we use Ardsallagh), crumbled
75g (3oz) Gruyère cheese, finely grated
50g (2oz) mature Coolea or Parmesan cheese, finely grated
good pinch of salt, cayenne, freshly ground black pepper
and nutmeg
2 teaspoons fresh thyme leaves
To serve
lots of thyme flowers, if available
green salad
Directions
We have several farmhouse goatâs-cheesemakers in Ireland.We use Ardsallagh goatâs cheese, St Tola from Inagh in Co.Clare is also heaven, as is Gortnamona from Cooleeneyfarm in Co. Tipperary and Corleggy from Co. Cavan.We bake this soufflĂŠ until golden and puffy in a shallow oval dish instead of the traditional soufflĂŠ bowl. It makes a perfect lunch or supper dish. Little individual bowls are also perfect as a starter. Reduce the cooking time accordingly.
Preheat the oven to 230°C/450°F/gas 8. Brush the bottom andsides of a 30cm (12in) shallow oval dish (not a soufflÊ dish) or six individual wide, rimmed soup bowls with melted butter.Put the cream and milk into a saucepan, add the carrot, onion,peppercorns and fresh herbs. Bring slowly to the boil, and then setaside to infuse for 10 minutes. Strain, discarding the flavourings(we rinse them off and throw them into the stockpot if there isone on the go).Melt the butter, add the flour and cook for a minute or two.Whisk in the strained cream and milk, bring to the boil and whisk
until the sauce thickens. Cool slightly. Add the egg yolks, goatâscheese, Gruyère and most of the Coolea or Parmesan (reservingsome for the topping). Season with salt, cayenne, freshly groundpepper and nutmeg. Taste and correct the seasoning.Whisk the egg whites stiffly and fold them gently into the mixtureto make a loose consistency. Spoon into the prepared dish, scatter thethyme leaves over the top and sprinkle with the reserved Coolea orParmesan.Bake in the preheated oven for 12â15 minutes (or 9â11 minutesfor the individual soufflĂŠs) or until the sides and top are nicely puffedup and golden â the centre should still be creamy. Garnish withthyme flowers. Serve immediately with a good green salad.
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 (1â2 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. Theyâre 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: Itâs easy not to look past the potent, eyewatering qualities of this common ingredient, but your efforts wonât 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 âgoodâ gut bacteria and âsmooth your moves.â And a flavonoid called quercetin may suppress the growth of âbadâ 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 Salmonella and 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: Itâs well known that olive oil is a prime choice when it comes to cooking oils, but have you ever wondered why? Well, itâs chock full of heart-healthy fats that help lower your âbadâ (LDL) cholesterol and raise your âgoodâ (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: Whatâs 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 bananasâthe unripe varietyâare 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, weâll discuss the bananaâs 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 â A special fibre that enhances digestion and aids in weight loss.
Potassium â Sustains muscle and heart function.
Vitamin CÂ â Increases immunity and skin.
Vitamin B6Â â Required for brain function and metabolism.
Magnesium â 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.
#ad | Looking for the perfect mince pie recipe? Try these Frangipane Topped Mince Pies from our brand ambassador @nevenmaguire using our Simply Better handmade mincemeat from @foodsofathenry and our shortcrust pastry from @rollit.pastry
Frangipane Topped Mince Pies Ingredients (Makes 24) 1 Packet Simply Better All Butter Shortcrust Pastry, thawed Plain Flour, for dusting 1 Jar Simply Better Mincemeat Flaked almonds, to garnish
For the Frangipane 150g Butter 150g Caster Sugar 3 Simply Better Free Range Corn Fed Large Eggs 150g Ground Almonds 1 Tbsp. Plain Flour 1 Tsp Vanilla Extract Zest of 1 Lemon
Method 1. Preheat the oven to 180°C (375°F/Gas Mark 5). Roll out the pastry on a lightly floured work surface to make a large rectangle, then stamp out 24 x 6cm discs (with a cutter or use a glass) and place in greased muffins tins (of course you can do this in batches).
2. To make the frangipane, combine all of the ingredients in a bowl and whisk with an electric whisk for about one minute until you achieve a soft paste.
3. To assemble, add a large teaspoon of mincemeat into each pastry case then top with a tablespoon of the frangipane mixture. Sprinkle over some flaked almonds and transfer to the oven to bake for 25-30 minutes until golden brown. Serve warm or cold with brandy butter or custard.
Preheat the oven to 170°C (325°F), Gas mark 3. Line the base and sides of a 900g (2lb) loaf tin with baking parchment.
Melt the butter, treacle and golden syrup in a small saucepan on a low heat, then set aside.
Sift the flour, bicarbonate of soda and baking powder into a bowl and stir in the spices, sugar and salt. In another bowl, whisk the egg, then add the milk and the melted butter mixture and pour into the dry ingredients. Mix until smooth â it will have a wet sloppy consistency.
Pour into the prepared loaf tin and bake in the oven for 50â55 minutes until risen and firm to the touch and a skewer inserted into the centre comes out clean. (Wait for at least 45 minutes before opening the oven to check whether the gingerbread has cooked, otherwise it can collapse in the centre.)
While the gingerbread is cooking, make the syrup. Place the sugar and ginger in a small saucepan with 75ml (3fl oz) water, bring to the boil over a medium heat and boil, uncovered, for 5 minutes or until slightly thickened and syrupy.
Once the gingerbread is cooked, take it out of the oven and, leaving it in the tin, pierce it all over the top with a fine skewer, then pour the syrup over and leave to cool completely.
When the gingerbread is cold, take it out of the tin and serve.
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.
2 – 4 Thai Birds Eye chillies – depending on your spice tolerance!
50ml fish sauce, plus extra to season
3 cloves garlic
pinch ground turmeric
6 chicken thighs, cut into bite sized pieces
500g cooked white rice
pinch white pepper
2 tbsp light soy sauce
1 red onion
Sesame oil, to serve
Handful of coriander leaves
Handful of mint
Method
First, get the chicken stock into a pan. Slice half of the ginger, chilli and lemongrass and add to the pot. Peel the zest off a lime then bring to a boil, and season with the 25ml of the fish sauce. Turn down to a simmer whilst you prepare the rest of the dish.
Finely chop the remaining ginger, chilli and lemongrass and place into a bowl. Grate in the garlic and add the remaining fish sauce. Chop the chicken thighs into inch pieces and add to the bowl along with a pinch of turmeric and mix everything together.
Get a wok over a high heat and add the oil followed by the chicken pieces. Cook, stirring, until the chicken is golden brown and cooked through.
Scoop the aromatics from the broth and discard then add the rice to the broth and warm through for at least 5 minutes.
To finish, slice the red onion finely and season the broth with some white pepper, soy sauce, sesame oil, lime juice and some extra fish sauce if needed.
Add the rice and broth to your bowls then top with the chicken, followed by the sliced onions. Garnish with extra sliced red chillies, if you can handle them!, and lots of coriander and mint.
1 leek (white part only), halved lengthwise, washed and dried, cut into Âź inch pieces
1 clove garlic, crushed
1 large (ž-pound) Yukon Gold potato, peeled and cut into 1-inch pieces
2 parsnips (about ½-pound), peeled and cut into 1-inch pieces
2 Granny Smith apples, peeled, cored and chopped into 2-inch pieces
5 cups vegetable broth
2 cups apple juice
1 cup whole milk
½ cup flat leaf parsley
Kosher salt and freshly black pepper
Directions:
Place a large saucepan on the stove over a medium heat. Add the butter, and when melted, add shallots, leeks and garlic and using a wooden spoon to occasionally stir. Cook until leeks are tender, about 7 minutes.
Add the potato, parsnips and apples and cook until just potatoes are starting to soften, about 5 minutes.
Add the broth and apple juice; reduce stove temperature to a simmer. Cover the saucepan and cook until the vegetables are very soft, about 30 minutes.
Remove the saucepan from the heat, add the parsley and using a blender, or an immersion blender, thoroughly purĂŠe the mixture.
Return the saucepan to the stove over a medium-low heat and stir in the milk. Heat the soup, stirring occasionally, until the soup is heated through and boils. Taste and season with salt and pepper.
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