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Nessa receita, misturei a biomassa com vegetais, temperinhos e farinha de arroz, moldando em formato de discos menores que a palma da minha mão. Grelhar no óleo de coco refinado fez com que ficassem com casquinha crocante por fora e macios por dentro. Você pode optar por usar azeite de oliva, porém o óleo de coco resiste a temperaturas altas.

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Bolo de Cenoura Raw

Bolo de Cenoura Raw

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Green Banana and Veggie Fritters

bolinhos-de-biomassa-de-banana-verde-com-vegetais

DIFFICULTY: MEDIUM

SERVINGS: 12

ACTIVE TIME: 30 min. 

TOTAL TIME: Aprox. 2 hours 

Green Banana Biomass is the product of pressured cooked and blended unripe bananas or plantains. After fully cooked the bananas should go through a food processor or a blender to become a dough that can be used as a base ingredient for savory or sweets treats or to add texture to soups and stews. However, it's health benefits* is what made it so popular: when unripe bananas are cooked they become resistant starch, which resists normal digestion, prevents blood sugar from rising, and feeds the good bacteria in your gut, supporting your immune system as a result.

In this recipe, I've added shredded veggies, fresh herbs, and rice flour to the biomass, and shaped it into patties slightly smaller than the palms of my hands. Grilling them in refined coconut oil made them slightly crispy on the outside and tender on the inside If you choose to grill them on olive oil instead, remember it has a lower smoke point and it doesn't resist high temperatures.

As an optional finishing touch, you can serve it with a garlic cashew cream that is highly versatile and can be used as a dressing for salads or as a dip for raw veggie sticks, like carrots or cucumbers.

This recipe may look a bit long but only because it's divided into three parts (with one being optional). Once the biomass is made, all you need to do is mix the remaining ingredients and grill. Another cool thing about it is that you can incorporate other veggies and herbs, or even sub them for the ones you have at home.

*To learn much more of all resistant starches can do for your health I recommend this article: https://www.precisionnutrition.com/all-about-resistant-starch


Ingredients

Biomass

  • 3 unripe bananas washed and scrubbed with a clean vegetable sponge and water (look for not partially but totally green bananas or plantains)

  • enough water to cover the bananas


For the patties

  • Banana biomass from 3 bananas

  • 1 cup. rice flour

  • 2 tbsp. tapioca flour

  • 1/2 tbsp. olive oil

  • 1 tsp. salt

  • 1/2 tsp. powder garlic

  • Black pepper to taste

  • 1 cup. chopped red onions

  • 1 cup. shredded carrots

  • 1 cup. chopped kale

  • 1/2 cup. fresh herbs or more to taste (I used green onions and parsley)

  • 1 cup. (or about 1/2 a 15 oz. can) of Great Northern beans, cooked and drained (optional)

  • 1 tbsp. refined coconut oil (chosen for its high smoke point and high lack of coconut flavor)


Garlic Cashew Cream (optional)

  • 1/2 cup raw, unsalted cashews, soaked for at least 30 minutes

  • 1/2 cup filtered water

  • 2 tbsp. lemon juice

  • 2 large garlic cloves

  • 1 tbsp. olive oil

  • Sea salt and black pepper to taste


Tools

  • Pressure cooker

  • Food processor or powerful blender

  • Large mixing bowl

  • Skillet


Instruções

Biomass

  1. Add bananas to pressure cooker and top them with water until they're fully covered.

  2. Set it to high heat until the pressure cooker gains pressure, reduce to low heat, and cook for 8 minutes. Use the natural release method to release the pressure, allowing the bananas to cook for longer.

  3. Remove the bananas carefully using kitchen thongs, wait for them to cool off slightly, make a vertical cut on each banana skin cutting it open like a banana boat, and scoop the banana flesh out. Alternatively, you can use the skin as well (they're perfectly edible!), discarding only the stems.

  4. Transfer to a food processor, and blend until the mixture is smooth. If you choose to use a blender, you may need to add a small amount of filtered water to help. ⠀⠀⠀

Cakes

  1. Transfer the biomass to a mixing bowl, incorporate both the rice and tapioca flour, and let it cool in the fridge for a couple of hours so that the biomass can absorb the flour and become easier to work with.

  2. Add the remaining ingredients and use your hands to mix it all well together.

  3. Add more rice flour if you feel like the cakes are too sticky or not holding together. The longer you can leave that biomass in the fridge for, the less rice flour you'll need at this step.

  4. Shape patties with your hands and grill them. Coat your skillet with a think layer of refined coconut oil and grill them in medium heat until the surface is golden and crispy.

Garlic Cashew Cream

  1. Simply blend all ingredients until smooth. Adjust seasonings to taste.

GreenBananaBiomassAndVeggieFritters.jpg

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