A banana tastes best when it is firm. You can eat it as a snack or add it to your cereal or mix it with other fruits to make a salad. But when it turns limp, soggy and a little brown, you don’t feel like eating it. But don’t throw it in the bin. You can always mash an overripe banana and use it in a variety of ways. It moistens other ingredients, which is why it is often used in baking. But there are other ways to use overripe bananas. Follow these healthy overripe banana recipes.

Just because an overripe banana looks less attractive doesn’t mean it’s losing its nutrients. An overripe banana is rich in fiber and potassium and is also a good source of antioxidants, which help protect cells from damage, says nutritionist Samreen Sania, Cloudnine Group of Hospitals, Old Airport Road, Bangalore.

Overripe Banana Recipes

Many people use overripe bananas to make banana bread. Here are some more options:

1. Banana Sheera

What’s needed

• 1 cup semolina or fine semolina
• Ghee 2 tbsp
• 2 overripe bananas
• 3 cups of water or milk
• A pinch of saffron
• Dry fruits

method

• Lightly roast one cup of semolina in ghee.
• Add two chopped overripe bananas and stir well.
• Pour in 2.5 cups of hot water or milk.
• Stir the mixture evenly without lumps.
• Cook for few minutes and garnish with dry fruits.

2. Banana vegetable

What’s needed

• 2 overripe bananas
• A pinch of asafoetida
• Half a teaspoon of mustard
• Oil 2 tsp
• Chilli powder half teaspoon
• Half teaspoon of coriander powder
• Less than half a teaspoon of turmeric powder
• Half a teaspoon of cumin powder
• Half a teaspoon of sugar
• A pinch of salt

method

• Add mustard seeds and a pinch of asafoetida to the oil.
• Add bananas cut into round shapes.
• After stirring a little add chili powder, turmeric, coriander and cumin powder.
• Add sugar and salt and cook on medium flame for two minutes and serve hot.

3. Overripe Banana Oatmeal

What’s needed

• 1/2 cup oats
• 1 cup of water
• 1/2 cup of milk
• 1 ripe banana (mashed)
• 1/4 cup nuts
• 1/4 cup seeds

method

• Take a small pan and put oats, water and milk.
• Bring it to a boil, reduce the heat and let it simmer for five minutes or until the oats are cooked.
• Serve with mashed bananas, nuts and seeds.

4. Banana Smoothie

What’s needed

• 1 overripe banana
• 1 cup of yogurt
• 1/2 cup fruit
• 1/2 cup of milk

method

Combine all the ingredients in a blender and blend until you get a smooth drink.

5. Banana ice cream

What’s needed

• 2 overripe bananas (frozen)
• Peanut butter 1 tbsp
• Cocoa powder 1 tbsp

method

• Take a mixer jar and then mix frozen bananas, peanut butter and cocoa powder.
• Mix everything until smooth.
• Freeze it for 20 to 30 minutes and then serve the ice cream.

Who should avoid overripe bananas?

While these can be enjoyed by most people, Sania says people with diabetes should avoid overripe bananas. Because overripe bananas have a higher glycemic index. This means that sugar levels rise quickly if you are diabetic.

People with irritable bowel syndrome or other digestive problems should also avoid overripe bananas. These are difficult to digest and can cause bloating, gas or even diarrhea.

If you are aiming to lose weight, you should avoid overripe bananas as they contain more calories than green or yellow bananas.