5 healthy ways to use overripe bananas

A banana tastes best when it is firm. You can eat it as a snack, add it to your breakfast cereal or mix it with other fruit to make a salad. But if it becomes limp, soggy and light brown, you don’t feel like eating it anymore. But don’t throw it in the trash. You can always mash an overripe banana and use it in different ways. It moistens other ingredients and is therefore often used in baking. But there are other ways to use overripe bananas. Just follow these healthy recipes for overripe bananas.

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

Don’t throw away overripe bananas. Image courtesy: Shutterstock

Recipes for overripe bananas

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

1. Banana sheera


• 1 cup suji or fine semolina
• 2 tablespoons of ghee
• 2 overripe bananas
• 3 cups of water or milk
• A pinch of saffron
• Dry fruits


• Lightly roast a cup of sushi in ghee.
• Add two chopped overripe bananas and stir well.
• Add 2.5 cups of hot water or milk.
• Stir the mixture evenly so that no lumps form.
• Cook for a few minutes and then garnish with dried fruits.

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2. Kele ki sabzi


• 2 overripe bananas
• A pinch of asafoetida
• Half teaspoon of mustard seeds
• 2 teaspoons of oil
• Half teaspoon of chili powder
• Half teaspoon of coriander powder
• Less than half a teaspoon of turmeric powder
• Half teaspoon of cumin powder
• Half teaspoon of sugar
• A pinch of salt


• Place the mustard seeds and a pinch of asafoetida in oil.
• Add bananas cut into round shapes.
• Stir lightly and add chili, turmeric, coriander and cumin powder.
• Season with sugar and salt, cook for two minutes over medium heat and serve hot.

3. Overripe banana oatmeal


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


• Take a small saucepan and put the oats, water and milk in it.
• Bring to a boil, then reduce heat and simmer for five minutes, or wait until the oats are done.
• Add mashed bananas, nuts and seeds and serve.

banana Smoothie
Banana smoothies are tasty. Image courtesy: Shutterstock

4. Banana smoothie


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


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

5. Banana ice cream


• 2 overripe bananas (frozen)
• 1 tablespoon peanut butter
• 1 tablespoon cocoa powder


• Take a mixing cup and combine frozen bananas, peanut butter and cocoa powder.
• Mix everything until smooth.
• Freeze for 20 to 30 minutes and serve ice cream.

Who Should Avoid Overripe Bananas?

Most people can enjoy this, but Saniya says people with diabetes should avoid eating overripe bananas. That’s because overripe bananas have a higher glycemic index. That means you will experience a rapid rise in blood sugar levels if you have diabetes.

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

If you are aiming for weight loss, you should also avoid eating overripe bananas, as they contain more calories than green or yellow bananas.

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