Buckwheat and green banana flatbread/tortillas offer a unique and healthful alternative to traditional flour flatbread. They are packed with nutrients and have a soft and chewy texture. While they may not be the most visually appealing, their taste and health benefits make them a worthwhile addition to your diet. This buckwheat and green banana flatbread recipe offers a nutritious, gluten-free alternative to traditional tortillas, combining the wholesome benefits of buckwheat flour, psyllium husk, flax seeds, and green bananas. These ingredients provide a soft, pliable texture and pack various health benefits, making green banana tortillas an excellent option for those seeking a healthier, fiber-rich meal.
Buckwheat flour is the star of this recipe. It is a complete protein that provides all nine essential amino acids. It is also rich in fiber, antioxidants, and minerals such as magnesium, manganese, and iron. As a gluten-free flour, it’s an excellent choice for people with celiac disease or gluten sensitivity. Its high fiber content promotes better digestion and helps maintain steady blood sugar levels.
Green bananas are often overlooked but offer significant health benefits. As resistant starch, they act similarly to fiber in the body, aiding digestion, promoting gut health, and improving insulin sensitivity. Boiling green bananas adds moisture to the dough, contributing to the soft and tender texture of the tortillas. They are also a rich source of potassium and vitamins B6 and C, enhancing the nutritional profile of the tortillas.
Psyllium husk is another fiber powerhouse in this recipe. It is commonly used to promote digestive health and regularity, and its ability to absorb water helps make the dough more cohesive without relying on gluten. Psyllium husk’s high soluble fiber content has been shown to lower cholesterol levels, control blood sugar, and improve bowel movement.
Flax seeds are a nutritional gem, loaded with omega-3 fatty acids essential for heart health. They also provide a healthy dose of lignans and antioxidants, which help reduce inflammation. Their fiber content further aids digestion, and their protein adds to the overall nutritional profile of the tortillas.
These flatbreads are nutritious, versatile, and suitable for various diets, from gluten-free vegan to low-carb options. The dough is easy to work with, and the soft texture of the final product ensures that these tortillas can be used for various meals—whether as a wrap, a flatbread for dips, or a base for creative toppings. Buckwheat flour has a mild, earthy flavor that complements savory and sweet dishes. Its flexibility in cooking means you can adapt the recipe by adding herbs or spices to the dough for more flavor or experimenting with fillings for diverse meal options. The psyllium husk and flax seeds help bind the dough, essential in gluten-free baking, ensuring that the tortillas hold their shape without falling apart.
Combining buckwheat flour and mashed green banana produces a soft, easy-to-work-with dough ideal for creating thin, flexible flatbreads. The psyllium husk ensures the flatbreads hold their shape while maintaining a chewy texture. Once cooked, the tortillas develop a slight crispiness around the edges while staying soft in the middle, perfect for folding or wrapping your favorite fillings.
These buckwheat and Green Banana Flatbreads offer a unique and nourishing alternative to traditional flatbread. They combine ingredients that deliver health benefits and culinary versatility. Be mindful of the fiber content, and enjoy this recipe's soft texture and rich flavors.
Makes - 5 -7
Preparation Time -10 mins
Cooking time - 15 mins
Total time - 25 mins
Ingredients
Boiled green banana - 2
Buckwheat flour – ½ cup
Psyllium husk – ¼ cup
Flax seed – ¼ cup
Salt – ¼ tsp or as per taste
Water for kneading
Directions
1. Mash the boiled green banana in a large bowl.
2. Add buckwheat flour, psyllium husk, flax seed powder, and salt.
3. Gradually add water and knead until a soft dough forms (the dough should not be sticky).
4. Cover the dough. Let it rest for 10 minutes.
5. Divide the dough into equal portions and roll them into thin circles using a rolling pin.
6. Heat an iron skillet or a heavy-based stainless steel pan over medium heat. Cook each tortilla for 1-2 minutes until golden brown and slightly crispy.
7. Enjoy it with your favorite filling.
Caution
Psyllium husk and flax seeds are high in fiber, and while beneficial, consuming them in excess without sufficient water intake can lead to digestive discomforts, such as bloating or gas. Hydrating well when consuming high-fiber foods is essential to avoid any gastrointestinal issues.
2. Due to their resistant starch content, Green bananas can also cause bloating in some individuals, mainly if they are not accustomed to consuming foods high in resistant starch. If you're not used to them, it is advisable to introduce such foods slowly.
References
Health Benefits of Green Banana Consumption: A Systematic Review - PMC (nih.gov)
Green banana biomass anti-obesogenic, anti-hyperlipidemic, antidiabetic, and intestinal function potential effects: a systematic review | Nutrition Reviews | Oxford Academic (oup.com)
Buckwheat as a Functional Food and Its Effects on Health - PubMed (nih.gov)
Nutritional and bioactive characteristics of buckwheat, and its potential for developing gluten‐free products: An updated overview - PMC (nih.gov)
Pharmacological, nutraceutical, and nutritional properties of flaxseed (Linum usitatissimum): An insight into its functionality and disease mitigation - PMC (nih.gov)
Flaxseed Bioactive Compounds: Chemical Composition, Functional Properties, Food Applications and Health Benefits-Related Gut Microbes - PMC (nih.gov)
The Effect of Psyllium Husk on Intestinal Microbiota in Constipated Patients and Healthy Controls - PubMed (nih.gov)
Psyllium Husk Positively Alters Gut Microbiota, Decreases Inflammation, and Has Bowel-Regulatory Action, Paving the Way for Physiologic Management of Irritable Bowel Syndrome - Gastroenterology (gastrojournal.org)
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