Tag: home cooking

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Neven’s Recipe’s – Chicken satay with pickled cucumber salad – Marty in the Morning @rte lyric fm

My brother, Kenneth, loves Asian food and he is in no doubt that he is far better than me at cooking it! I don’t disagree. He is proud of this chicken satay dish and often makes it for the family. This dipping sauce also works well with pork, prawns, beef strips or turkey. And remember, kids just love anything on sticks!

SERVES 4

  • 4 tbsp dark soy sauce
  • 2 tsp clear honey
  • 2 tsp medium curry powder
  • 450g (1lb) skinless chicken breast fillets, cut into long strips

FOR THE PICKLED CUCUMBER SALAD:

  • 4 tbsp rice wine vinegar
  • 2 tbsp caster sugar
  • pinch of salt
  • ½ small cucumber, peeled, halved, deseeded and thinly sliced

FOR THE DIPPING SAUCE:

  • 2 tbsp crunchy peanut butter
  • 2 tsp dark soy sauce
  • 1 tsp light brown sugar
  • juice of ½ lime
  • 1 x 160ml (5½fl oz) tin of coconut milk (Thai Gold, if possible)
  • ½ red chilli, deseeded and finely diced
  • 2 tbsp chopped fresh coriander
  • sea salt and freshly ground black pepper

1 To make the dipping sauce, place the peanut butter in a small pan and stir in the soy sauce, light brown sugar and lime juice. Gradually whisk in the coconut milk and heat gently until you have achieved a smooth sauce. Stir in the chilli and coriander, then leave to cool, stirring occasionally to prevent a skin from forming.

2 Soak 8 x 15cm (6in) bamboo skewers in a shallow dish of cold water for at least 30 minutes. Preheat a griddle pan until it’s smoking hot or light a barbecue.

3 Whisk together the soy sauce, honey and curry powder. Season with pepper and stir in the chicken pieces. Leave to marinate for 2 minutes, then thread the chicken pieces onto the soaked bamboo skewers and arrange on the barbecue. Cook the chicken skewers over medium-hot coals for 4–6 minutes, turning once or twice, until completely tender and cooked through. If using a griddle pan, reduce the heat to medium as soon as you’ve put the skewers on.

4 Meanwhile, to prepare the pickled cucumber salad, place the vinegar in a bowl and stir in the sugar and a good pinch of salt until both have dissolved. Tip in the cucumber, stirring to combine, and set aside to allow the flavours to develop. 5 To serve, arrange 2 chicken satay skewers on each warmed plate. Divide the dipping sauce among individual bowls and place to the side of the skewers. Add the pickled cucumber salad, leaving behind any excess liquid, to serve.

Butter Chicken

Swap your usual takeaway curry for this homemade chicken makhana, which combines marinated chicken with a rich, buttery sauce. This is an authentic Indian curry with its origins in Delhi, where it was first made to use up pieces of leftover tandoori chicken.

Serves 4–6

  • 500g skinless and boneless chicken breasts or thighs
  • juice and finely grated rind of 1 lemon
  • 3 tbsp mild curry seasoning
  • 4 tbsp natural yogurt
  • 3 tbsp sunflower oil
  • 30g butter
  • 2 red onions, thinly sliced
  • 2 garlic cloves, sliced
  • 1 red chilli, seeded
  • 3cm piece fresh root ginger, peeled and sliced
  • 20g fresh coriander
  • 400ml passata (Italian sieved tomatoes)
  • 120ml cream
  • sea salt and freshly ground black pepper

Trim the chicken and cut into bite-sized pieces. Put in a bowl and stir in half the lemon juice with a good pinch of salt. Add 2 tablespoons of the curry seasoning, the yogurt and 1 tablespoon of the oil. Mix to combine, then season generously with pepper. Cover and leave to marinate for at least 1 hour or up to 3 days in the fridge.

Heat the rest of the oil and a knob of the butter in a wok or skillet over a high heat, and quickly sear the marinated chicken in batches until golden brown, transferring with a slotted spoon to a clean bowl as you go. Add the onions to the pan and sauté for 4–5 minutes until they start to caramelise.

Tip in the garlic, chilli and ginger, then add another knob of the butter and sauté for 1–2 minutes. Chop the stalks from the coriander and add them to the pan with the rest of the curry seasoning and another knob of the butter. Toast for a few minutes until very fragrant. Pour the passata into the pan and bring to a simmer, then add the cream and the rest of the lemon juice.

Transfer to a blender and blend until you have a very smooth sauce. Return to the pan and add the chicken with any juices and reheat gently for about 5 minutes until the chicken is cooked through and tender. Season to taste, then fold in the lemon rind with the rest of the butter and the coriander leaves, reserving a few sprigs to garnish. Transfer to bowls and garnish with the coriander sprigs.

SERVE WITH … This mild and creamy curry is sure to please all tastes. Make some Homemade Flatbreads, perhaps brushing them with a little melted butter and sprinkling with black onion seeds. A bowl of Pilau Rice completes the meal, alongside some spiced mango chutney, mint raita and lime pickle.

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This Creamy Pasta with Green Beans is honestly so good I could eat it every day! @babyledfeeding

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  • babyledfeeding✨
  • ZERO Effort 5 Minute Prep Dinner for Busy Mums –

    This Creamy Pasta with Green Beans is honestly so good I could eat it every day! Ittakes just 5 minutes to prep, pop in the oven for 30 minutes and you
    have a dinner that is perfect for you AND your baby…without any effort.All of the ingredients are from your local @dunnesstores (you have to try the Le Roule Cheese 🤤

    Just comment RECIPE and I’ll send it straight to your inbox.

    #babyledfeeding #easydinner #easyfamilymeals #busymumlife
    #onepanwonder #dinnerinspo
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Today’s Ready brek bowl is served with frozen berries, a dollop of greek yogurt, a chilled glass of orange juice and some mixed nuts 😍

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15 Health Benefits of Raw Bananas and Why You Should Eat Them

By Dr. Tarique Naiyer Jamil in Internal Medicine

Mar 21, 2025

TABLE OF CONTENTS

  1. What Are Raw Bananas?
  2. 15 Health Benefits of Raw Bananas
  3. How to Eat Raw Bananas?
  4. Final Thoughts
  5. FAQs
  6. Citations

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.

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Morning! Oats – Whole Milk-Papaya-Strawberries-Raspberries-Nuts-Flahavans-Breakfast-Honey-Mothers-Nutrition-Energy.

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  • Say goodbye to winter blues and hello to summer hues with this mouthwatering bowl of oats🌴☀️ Take your morning porridge to the tropics with a burst of flavour that’ll transport you to paradise. 🏝️ Whether you’re lounging by the pool or starting your day with a sunny mindset, this tropical delight is sure to bring the warmth of summer to every spoonful #FlahavansOats

    Serves 1|Takes 10 minutes

    INGREDIENTS:

    30g Flahavan’s oats

    150mls whole milk

    Papaya

    Strawberries

    Raspberries

    Nuts



    METHOD:

    For the porridge:

    Stir 30g of Flahavan’s Porridge Oats into 150mls of milk.
    Bring to a boil and simmer for 3 minutes stirring continuously

    For the toppings:

    Crushed raspberries: Tumble 100g of raspberries into a bowl.Add a teaspoon of sugar or drizzle of honey and mash together with a fork.

    Add remaining nuts and fruit to the porridge
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Clodagh McKenna‏, My Carrot Cake with Orange Blossom frosting recipe

Makes 1 Cake (10 portions)

INGREDIENTS:

3 eggs

140ml/5floz vegetable oil, plus extra for greasing

220/7oz light brown sugar

1 tsp ground cinnamon

1 tsp freshly grated nutmeg

350g/12oz grated carrots, (grated weight)

100g/3½ oz golden raisins

100g/3½ oz walnuts, chopped

200g/7oz self-raising flour

1/2 tsp bicarbonate of soda

For the orange blossom frosting 

300g/10½ oz cream cheese, chilled

70g/2½ oz butter, at room temperature

300g/10½ oz icing sugar, sifted

1 orange, zest only

2 teaspoons of orange blossom water

METHOD:

1.          Preheat the oven to 180°C and oil and line a 13 x 23cm loaf tin with greaseproof paper.

2.        For the carrot cake: beat the eggs in a large bowl, then add the oil, brown sugar, cinnamon, nutmeg, grated carrot, raisins and chopped walnuts.

3.        Sift in the rest of the dry ingredients and bring the mixture together using a wooden or large metal spoon until well combined. Pour the mixture into the prepared loaf tin, smooth the surface and bake in the oven for 1 hour 15 minutes, or until a skewer inserted into the middle comes out clean. If you’re using a ceramic baking dish then you’ll need to add 15 minutes to the cooking time.

4.       Remove from the oven and allow the cake to cool in the tin for about five minutes before removing. Cool completely on a wire rack before serving.

5.        For the orange blossom frosting: beat the cream cheese and butter together in a bowl until well combined. Add the icing sugar, orange blossom water and finely grated orange zest and mix until the frosting is smooth and thick. Using a palette knife, spread the frosting evenly over the cooled cake, dipping the knife into a bowl of hot water if the icing is hard to spread out.

6.       Decorate with orange zest on top of the frosting.

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Neven’s Recipes – Smoked bacon and egg croissants with red pepper relish – Marty in the Morning @rte lyric fm

RTÉ lyric fm

These filled croissants are always a winner at breakfast and are an excellent way of using up day-old croissants. However, they also freeze very well and I often keep some tucked away for those unplanned mornings when we’ve been out late and something substantial is in order…

SERVES 4

  • 8 rindless smoked streaky bacon rashers
  • 4 butter croissants
  • 2 tbsp rapeseed oil
  • 4 eggs
  • FOR THE RED PEPPER RELISH:
  • 2 vine-ripened tomatoes, finely chopped
  • 1 roasted red pepper, finely chopped (from a jar or tin)
  • 2 spring onions, finely chopped
  • 2 fresh basil leaves, finely chopped
  • 1 tbsp balsamic vinegar
  • large pinch of caster sugar
  • good pinch of dried chilli flakes
  • sea salt and freshly ground black pepper

1 To make the roasted red pepper relish, place the tomatoes, red pepper, spring onions, basil, vinegar, sugar and chilli flakes in a saucepan and cook for 10–15 minutes, stirring occasionally, until the tomatoes have softened. Season to taste and leave to cool.

2 Preheat the grill to medium. Arrange the bacon on a grill rack and cook for 5–6 minutes, until crisp, turning once. Slice the croissants, then open them out and place the slices of crispy bacon inside.

3 Heat a large frying pan and add the oil, swirling to coat the base evenly. Break in the eggs and cook for 2 minutes (or longer if you prefer your eggs less runny), gently spooning the excess oil over the yolks to help them cook. Using a fish slice, carefully lift the eggs and put into the croissants, then top each one with a spoonful of the roasted red pepper relish to serve.

French omelette with mushrooms and bacon

Omelettes are so quick to make that it’s just not worth cooking a large one for two. Don’t be tempted to over-beat the omelette, as it will spoil the texture. A combination of wild mushrooms, such as shiitake, oyster and chanterelle, which most supermarkets are now stocking, would make this into a very special breakfast.

SERVES 1

  • 2 tsp sunflower or rapeseed oil
  • 1 large flat mushroom, sliced into
  • small pieces
  • 1 smoked streaky bacon rasher, rind
  • removed and chopped
  • 2 eggs
  • 1 tbsp chopped fresh flat-leaf parsley
  • knob of unsalted butter
  • 50g (2oz) Gruyère or Cheddar
  • cheese, thinly sliced (optional)
  • sea salt and freshly ground
  • black pepper
  • crusty French bread, to serve

1 Preheat the grill to medium and heat a non-stick frying pan with a base that’s about 20cm (8in) in diameter over a medium heat. Add 1 teaspoon of the oil and tip in the mushrooms and bacon. Season to taste, then sauté for 2–3 minutes, until tender. Tip into a bowl and set aside.

2 Wipe out the frying pan and return it to the hob. Break the eggs into a bowl and add the parsley, then season and lightly beat. When the pan is hot, add the remaining teaspoon of oil and the butter, swirling it around so that the base and sides get coated.

3 While the butter is still foaming, pour in the egg mixture, tilting the pan from side to side. Stir gently with a fork or wooden spatula, drawing the mixture from the sides to the centre as it sets. When the eggs have almost set, scatter over the cheese, if using, and place under the grill for 1–2 minutes, until the omelette has set and the cheese has melted.

4 Scatter the reserved mushrooms and bacon over the grilled omelette and tilt the pan away from you slightly. Use a palette knife to fold over a third of the omelette to the centre, then fold over the opposite third. Slide onto a warmed plate, allowing it to flip over so that the folded sides are underneath. Serve at once with some crusty bread.

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Breakfast Croissants for mums @nevenmaguire @dunnesstores

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  • This recipe for breakfast croissants from our brand ambassador @nevenmaguire is the perfect Mother’s Day weekend treat. Find the full recipe below and shop the ingredients in your local Dunnes Stores.

    Ingredients
    1 packet Simply Better French Made All Butter Croissants
    1 packet Simply Better Italian Prosciutto Di Parma
    6 Simply Better Irish Free Range Corn Fed Large Eggs
    2 Tbsp. Simply Better Jersey Cream
    1 Pack Simply Better West Cork Co-Op Extra Mature Drinagh Cheddar
    2 Tsp. Finely Snipped Fresh Chives
    Simply Better Oriel Sea Salt and Freshly Ground White Pepper
    Simply Better Handmade Tomato Relish, to serve



    Method
    Preheat the oven to 190°C (375°F/Gas Mark 5). Place the croissants on a non-stick baking sheet and cook for 25 minutes. Remove from the oven and leave to cool.

    Once the croissants are cooked, heat a non-stick frying pan over a medium heat. Add two slices of the prosciutto and cook for about 10 seconds on each side to just crisp up. Transfer to a plate while you cook the remainder.

    Break the eggs into the frying pan over a low heat and add the cream and season with salt and pepper. Stir gently with a spatula, allowing large curds to develop. Switch off the heat while the eggs are still very soft as they will continue to cook.

    Carve each croissant in half and add slices of the Cheddar on to each one and then place the slices of Prosciutto on top. Add spoonfuls of the softly scrambled eggs then top with the other half of the croissant. Arrange on plates and garnish with the chives and serve with some of the tomato relish.1d
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Sharon Hearne Smith’s Porridge Bread is SO easy to make! @RTEToday


By Sharon Hearne Smith

Food Stylist & Writer

More from
Today

Sharon Hearne Smith’s Sesame Seed Porridge Bread from Today with Maura and Dáithí.

Ingredients

This is an unusual bread recipe, based on porridge oats and yoghurt instead of flour and water. It is quick, easy and virtually foolproof to make.

Use any selection of seeds you prefer instead of sesame seeds, or omit them altogether for a plain bread. Alternatively, add other flavours like nuts and dried fruits or sundried tomatoes and basil or a swirl of pesto would be delicious too. This bread stays quite moist and fresh for a few days stored in an airtight container.

Makes: 1 loaf (about 12 slices)

  • Sunflower oil for greasing
  • 500g tub natural yoghurt
  • 100ml milk
  • 2 tbsp olive oil
  • 2 tbsp sesame seeds + extra for sprinkling
  • 2 tsp bicarbonate of soda
  • 2 x 500ml yoghurt tubs of porridge oats (or 400g)
  • butter for serving, optional

Method

  1. Preheat the oven to 200C (fan 180C), 400F, Gas Mark 6. Grease a 1Lb loaf tin (approximately 3 x 5 x 7 inch) with parchment paper and grease again.
  2. Scoop the yoghurt into a large bowl. Add the milk, oil, sesame seeds and bicarbonate of soda and mix until well blended.
  3. Fill a clean and dry yoghurt tub with oats and tip them in. Repeat with a second tub of oats. Alternatively, weigh out 400g of oats on a scales.
  4. Mix everything together until well blended.
  5. Spoon into the prepared tin, spreading the top level. Scatter a small handful of sesame seeds on top.
  6. Bake for 45 minutes or until golden brown and a skewer comes out clean when pierced in the middle.
  7. Remove from the tin and return the loaf to oven, directly on the shelf, for another 5 minutes to dry out the crust.
  8. Remove and leave to cool on a wire rack. Cut into slices and serve spread with a little butter if liked.