Recipes

Gluten-Free Porridge

Ingredients:

• 2 tbsp FRUV Green Banana Flour
• 1 tbsp Sugar or honey
• 1 cup Water or a mix of Milk & Water (based on your preference)
• 1 tsp Ghee (Optional: For a rich, buttery flavor)
• 1 tsp Cocoa Powder (Optional: For a chocolate twist)

Method:

1. In a saucepan, add 2 tbsp of FRUV Green Banana Flour.

2. Gradually pour in 1 cup of water or a milk & water mix while stirring to avoid lumps.

3. Cook on medium heat and stir continuously to prevent it from sticking.

4. Cook for 5-7 minutes until the mixture thickens and the banana flour is fully cooked.

5. Once cooked, stir in sugar or honey

6. For extra richness, add ghee or stir in cocoa powder for a chocolatey twist.

7. Pour the porridge into a bowl and serve warm. 💚

Pro Tips:

• Baby-Friendly Version: Skip the sugar and use honey for natural sweetness.
• Texture Preference: Adjust the liquid amount to make it thicker or creamier.

Gluten-Free PARATHA

Ingredients:

• 1 cup of FRUV Green Banana Flour
• 1/3 cup Chickpea Flour (for softness and flexibility)
• 1 tsp Salt (adjust to taste)
• 1 tbsp Oil or Ghee (for richness)
• Warm Water (as needed, to form a soft dough)
  

Method:

1. In a bowl, mix FRUV Green Banana Flour, chickpea flour, and salt.
2. Slowly add warm water and Oil/Ghee, kneading gently until you get a soft, pliable dough.
3. Let the dough rest for 10 minutes for better elasticity.
4. Divide the dough into small balls and roll each ball into a flat circle (about 6-7 inches in diameter).
5. Heat a non-stick pan or tawa over medium heat.
6. Cook each paratha for 2-3 minutes per side, brushing with ghee or oil until golden brown spots appear.
7. Serve the warm parathas with curry, yogurt, or pickle for a delicious, gluten-free meal

 

PANCAKES

Ingredients:

• 1/3 cup FRUV Green Banana Flour
• 3 teaspoons of baking powder
• 1 teaspoon of vanilla essence
• 1/3 cup sugar (can use coconut or similar; if using honey, reduce to 2 tablespoons)
• 2 eggs (whisked)
• 3/4 cup milk (can be almond, coconut, or as per your liking)
• Butter or Oil for cooking
• Maple Syrup

Method:

1. In a large bowl, add FRUV Green Banana Flour and baking powder, making a well in the middle. Add milk, vanilla, eggs, and sugar, mixing between each addition until well combined.
2. Heat a large frying pan with medium heat. Grease the pan with butter or oil. Using a large spoon, dollop the mixture into the pan, and cook pancakes for approx. 2 minutes, until bubbles appear on the surface. Turn and cook for a further 1-2 minutes or until cooked through. Transfer to a plate. Repeat with the remaining mixture, ensuring to grease the pan with butter or oil between batches.
3. Serve with Maple Syrup. Enjoy!💚 the easiest, fluffiest pancake recipe ever, and the best part is it’s gluten-free and really good for your tummy! 🙌🏼😊

WAFFLES

Ingredients:

• 1/3 cup FRUV green banana flour
• 2 tbsp Oil
• 1/4 cup unsweetened applesauce/Mashed Banana/Yogurt
• 1/4 tsp baking soda
• 1/2 tsp lemon juice or apple cider vinegar
• 1 tbsp maple syrup (optional)
• 1 tsp vanilla extract
• 1–2 tbsp non-dairy milk

Method:

1. Combine everything except the non-dairy milk in a mixing bowl. Mix to form a very thick batter. Add the nondairy milk 1 tablespoon at a time if necessary.
2. Preheat the waffle maker and spray it with non-stick spray. 
3. Spoon half of the batter into the center of the waffle maker, close, and cook according to the manufacturer’s instructions. 
4. Let it cook for an extra 15 seconds past the DONE indicator to make the outside extra crispy.
5. Repeat with the other half of the batter. 
6. Add fresh fruit, maple syrup, or toppings of choice. Enjoy! 💚

BANANA BREAD

Ingredients:

• 1 cup FRUV green banana flour
• 3 Ripe bananas
• 2 Eggs
• 1/4 cup unsalted butter (Melted)
• 1/4 cup honey or Maple Syrup
• 1 tsp vanilla extract
• ¼ tsp salt
• I tsp baking soda
• 1 tsp Cinnamon (optional)
• ¼ cup of chopped walnuts or chocolate chips.
• 3 tbsp Water (As needed to obtain the correct texture
• Non-stick spray

Method:

1. Preheat your oven to 350°F (175°C). Grease a loaf pan or line it with parchment paper.
2. In a large bowl, mash the bananas until smooth. Add the eggs, melted butter, honey, and vanilla extract, and mix well.
3. In another bowl, whisk together the green banana flour, baking soda, cinnamon, and salt.
4. Combine the dry ingredients with the wet ingredients and stir until just combined. Be careful not to overmix.
5. Fold in the walnuts or chocolate chips if desired.
6. Pour the batter into the prepared loaf pan and smooth the top.
7. Bake for 40-50 minutes, or until a toothpick inserted in the center comes out clean.
8. Let the banana bread cool in the pan for 10-15 minutes, then transfer to a wire rack to cool completely.

Enjoy💚a slice of this nutrient-dense banana bread with the added gut-health benefits of green banana flour!

SMOOTHIE

Ingredients:

• 2 tablespoon FRUV Green Banana Flour
• 1 banana (for extra creaminess)
• 1 cup unsweetened almond milk (or any milk of your choice)
• 1 tablespoon nut butter (like almond or peanut butter)
• 1/2 teaspoon cinnamon (optional, for added flavor)
• 1/2 cup ice cubes (if you like a thicker smoothie)

Method:

1. Add all ingredients to a blender.
2. Blend on high until smooth and creamy.
3. Taste and adjust sweetness, if desired, by adding a natural sweetener (like honey or maple syrup).
4. Pour into a glass and Enjoy 💚!