One member asked me for a recipe containing a lot of green banana flour because it is one of the resistant starches, meaning it functions similar to soluble fiber. The recipe for pancakes that came with the package turned out gummy. So, I made a recipe for muffins, sweetened with pure maple syrup. So, don’t feel guilty when serving them for breakfast. They are super flavorful and moist. NO MIXER NEEDED!
In this article, I go over the best sources of resistant starches, how to bake with green banana flour, and include a recipe for gluten free green banana flour muffins. While you cannot use 100% green banana flour in baking, you can use enough to take advantage of its health benefits.
Best Sources of Resistant Starches
When people read articles about green banana flour, I think they get the idea that it’s a miracle starch because it’s touted as being a resistant starch. There are a number of resistant starches as you can see…
Green Bananas
Potatoes (all: russet, sweet potatoes, yams, etc. plus potato flour and potato starch) – cooked and cooled potatoes are best.
Rice (white, brown, plus rice starch and rice flours) – cooked and cooled rice is best.
Legumes (all beans: soy, chickpea, kidney, cannellini, etc. plus lentils, peas, etc.)
Learn about The Different Types of Resistant Starches and how best to consume them.
Benefits of Resistant Starches
Regulation of blood sugar levels which affects weight and diabetes.
What Is the Texture of Green Banana Flour?
Green banana flour cooks much bakes up much like mashed bananas once it combines with moisture such as milk or water. If you use too much in a recipe, your baked goods will turn out gummy.
What Does Green Banana Flour Taste Like?
Green banana flour has the flavor of bananas and is sweet.
How Much Green Banana Flour Should I Use in a Recipe?
Because green banana flour is so starchy, use as little as possible. Today, I replaced one tablespoon of oat flour in a bread recipe with one tablespoon of green banana flour so that it would be more starchy, moist, stale slower, and have a bit of a sweet flavor. It worked perfectly! I have it on video and will link to it here later this week. The little green banana flour that I used acted as if I had added about 1-1/2 large eggs whites to the recipe.
Gluten Free Green Banana Flour Muffins
Ingredients
- 1-1/3 cups potato starch* 202 g
- 3/4 cup green banana flour 150 g
- 1/2 cup + 2 tablespoons cornstarch 80 g
- 1/4 cup vanilla powder 34 g
- 2 tablespoons gluten free baking powder 25 g
- 1-1/2 teaspoons xanthan gum
- 3/4 teaspoon salt
- 1-3/4 cups water
- 2/3 cup neutral-flavored oil plus more for pan
- 1/3 cup pure maple syrup
- 1 large egg or 1-1/2 tablespoons apple cider vinegar
Instructions
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Oil muffin pans; set aside. Preheat the oven to 350ºF.
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In a large bowl, whisk together the dry ingredients; sift once; set aside.
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In a separate bowl, whisk together the wet ingredients and add to the wet ingredients. Using a heavy-duty whisk, combine until no lumps remain.
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Scoop the dough into muffins pan, filling three-quarters way full. Bake on the center shelf for 22 minutes for standard muffins (18 minutes for mini muffins) and until a toothpick inserted in the center of a muffin turns out clean.
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Remove from the oven; transfer to a wire rack to cool for 5 minutes. Remove from the pan and allow to cool completely (or they'll be gummy).
Tips
*I had already made three batches of muffins and didn't have any more time, but when I make the fourth batch, I want to substitute half of the potato flour with sorghum flour, meaning use 2/3 cup sorghum flour and 2/3 cup potato starch. If you try it before me, let me know how it turns out by leaving a comment below.
Simplysorghum.com states that "sorghum is an excellent source of energy, containing approximately 75 percent complex carbohydrates in the form of fiber, starches and resistant starches."