Getting Started with Banana Flour
Getting Started with Banana Flour
(Pancakes, Muffins & Everyday Thickening)
Introduction
Looking for a nutritious, gluten-free alternative to traditional flour? Banana flour—milled from green bananas and gently dried below 60 °C—is rich in gut-friendly resistant starch with a mild, earthy sweetness. It’s versatile, beginner-friendly, and arrives freshly milled in home-compostable pouches. Below are three simple, delicious ways to use it in your kitchen.
1. Fluffy Banana-Flour Pancakes
Why it works:
Resistant starch keeps you fuller longer, and the subtle banana flavour pairs perfectly with fruit or maple syrup.
Quick Recipe:
| Ingredient | Amount |
|---|---|
| Banana flour | 1 cup |
| Milk (dairy or plant-based) | ¾ – 1 cup* |
| Eggs | 2 |
| Baking powder | 1 Tbsp |
| Melted butter or neutral oil | 1 Tbsp |
| Vanilla extract | 1 tsp |
| Fine salt | Pinch |
Start with ¾ cup milk; add more if the batter is too thick after resting.
Instructions:
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Whisk dry ingredients in a bowl.
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In another bowl, beat eggs, milk, vanilla, and melted butter.
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Combine wet with dry; let rest for 5–10 minutes (banana flour absorbs liquid gradually).
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Pour ¼-cup rounds onto a lightly-oiled medium-hot pan. Flip when bubbles form and edges look set.
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Serve warm with fruit, yoghurt, or syrup.
2. Moist Banana-Flour Muffins
Why it works:
Banana flour’s mild taste lets your add-ins—berries, nuts, or chocolate—shine. The mashed banana keeps every bite moist and tender.
Quick Recipe:
| Ingredient | Amount |
|---|---|
| Banana flour | 1 cup |
| Mashed ripe bananas | 2 (≈ 1 cup) |
| Eggs | 2 |
| Melted coconut oil or butter | ⅓ cup |
| Honey, maple syrup, or sugar | ⅓ cup |
| Milk or yoghurt | ¼ cup |
| Baking powder | 1 tsp |
| Baking soda | ½ tsp |
| Cinnamon | ½ tsp |
| Fine salt | Pinch |
Instructions:
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Preheat oven to 180 °C / 350 °F.
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Whisk dry ingredients in one bowl. Mix wet ingredients in another.
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Fold dry into wet until combined (avoid overmixing).
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Spoon into greased or lined muffin tins (makes 8–10 muffins).
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Bake for 20–25 minutes until tops spring back. Cool and enjoy.
3. A Gentle Thickener
Why it works:
Banana flour thickens soups, sauces, and stews without clumping—and adds extra fibre too.
How to use:
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Whisk 1–2 teaspoons directly into simmering liquid and stir for one minute.
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For extra smooth results, blend flour into 1 tablespoon of cool water before adding.
Final Tips for Beginners
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Banana flour absorbs more liquid than wheat flour — when adapting recipes, reduce total liquid by 20–25% at first and add more as needed.
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For lighter bakes, mix banana flour 50/50 with another gluten-free flour like almond or oat.
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Store in an airtight jar in a cool, dry cupboard to keep it fresh.
Fresh-milled banana flour is an effortless, nourishing addition to any pantry. Start with pancakes or muffins, try it as a thickener, and enjoy the gentle sweetness it brings to everyday cooking — always milled to order and packed with care.