Green Banana Sauté (Vazhaikai Upperi)

Green bananas are unripe ones that haven’t converted their resistant starch into more easily digestible sugars. They are high in Protopectin which gives off ethylene gas and converts starch into digestible fiber during ripening. Eating green bananas regularly can help improve sleep and mood. Upperi is the simplest method of roasting vegetables using an iron wok (Cheenchatti). In this traditional preparation from Kerala, green bananas are quartered, cooked with spices, and sautéed in coconut oil.
When purchasing green bananas opt for ones with fresh green peel and

Story: Uppu in Tamil means salt eri means climbed on or added to. UPPERI also means mezhukkuvaratti in malayalam.= sauteed in oil. In Kerala in many homes, green bananas were sauteed with coconut oil in iron woks until they turned golden brown and served hot with rice and lentils. The browned bananas were crisp on the outside and soft on the inside – Delicious and a delicacy. 

Nutrition Facts of 1 boiled Green Banana (Plantago Major) 118 g % DV

Health Benefits of bananas

• Green Banana can lower blood pressure: they are very high in potassium content which acts as a vasodilator that means it can lower the tension and strain on blood vessels and arteries. 
• Green banana can help control Diabetes: Vitamin B6 present in high levels green bananas is known to control insulin release into the blood. Fiber also helps suppress insulin release into the blood., which is good for diabetics.
• Green banana helps with weight loss due to its high fiber content. This induces feeling of satiety and fullness, thus avoiding frequent snacking on fattening foods.
• Green banana helps to keep cholesterol in check by being a good source of resistant starch (a type of starch that isn’t fully broken down by the body during digestion; it is converted to short chain fatty acids by intestinal bacteria).

Spice Power

• Mustard seeds: reduces the risk of cancer and cardiovascular diseases; gives relief from respiratory disorders; helps in curing pains and spasms; gives relief from contact dermatitis.
• Turmeric powder: has anti-cancer properties; turmeric extract and curcumin inhibited the growth of tumors in stomach cancer with its protective effect as per research conducted at Tata Memorial research center by scientists. 
• Red chili powder: Vitamin C in red chili powder acts as an antioxidant to strengthen the immune system, heal injuries and prevent infections. It also prevents acid reflux and kills bacteria that cause stomach ulcers.

Method to cook Green Banana Saute (Vazhaikai Upperi)

• Peel the bananas and dice into quarters as follows: cut the banana into two halves; cut lengthwise in middle and into quarters. (5 min.)
• Rinse and drain the cut banana pieces in water mixed with buttermilk.
• Cook bananas in a pan with spices, 1 cup water, in the microwave. (8 min.)
• Drain excess water from cooked bananas.
• Heat the oil in a wok or nonstick frying pan. Add mustard seeds.
• When it splutters, add cooked banana pieces and sauté until golden.
• Stir frequently to enable bananas to get roasted evenly on all sides. (7 min.)

Serve Green Banana sauté with Quinoa, Brown rice, Pasta and Bread rolls. 

TIPS
_{Mix 1 tsp. tamarind paste for a tangy taste (if desired)}

_{Variation Add 1 tbsp. grated coconut as garnish}

Use an iron sauté Pan for even roasting

_{Vazhaikai = banana; upperi = sauté}