HEALTHY RECIPE: Banana peel shredded vegan ‘meat’

As the region celebrates Caribbean Wellness Day today, with an emphasis on diet as mitigation for the high rate of non-communicable diseases, we bring you a healthy but delicious recipe using local ingredients.

Traditionally, banana skins (or peels) have been viewed as garbage or pig feed, but did you know that they are nutrient-rich? Reported by Verywellhealth.com to be heavy in fiber, electrolytes, as well as minerals such as calcium, magnesium,  and potassium (which, with a certain level of intake, combats high blood sugar). They are also packed with antioxidants.

The following recipe is an alternative for shredded meat and requires ingredients that most Dominican households may already have at hand–the peel of a few ripe bananas. Another benefit is that by utilizing an unusual part of the plant, we are also reducing waste and perhaps saving on our grocery bills, too. Wins, all around!

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Making “vegan meat” from banana peels involves preparing the peels to get a meaty texture and then flavoring them with a savory marinade and cooking them.

1. Select ripe bananas: Choose yellow bananas that are firm but ripe, with some brown spots. Avoid green, unripe bananas, as they will have a bitter flavor.
2. Wash the peels: Thoroughly scrub the bananas to remove any dirt or residue. For extra assurance, use organic bananas and a mild vinegar solution to wash any chemical residue. Then rinse.
3. Scrape the inner flesh: Using a spoon, scrape off the soft white pith from the inside of each peel. This helps reduce bitterness and makes the peel less chewy.
4. Shred or cut the peels: For pulled meat, use a fork to shred the peels lengthwise into thin strips. For bacon, cut the peels into wider, longer strips

• Peels from 4–6 ripe bananas
• 1 tbsp olive or coconut oil
• ½ large yellow onion, diced
• 3 cloves garlic, minced
• green seasoning (parsley, chive, cilantro) to taste
• 1 cup barbecue sauce (tomato paste will do)
• 1 tbsp soy sauce 
• 1 tsp cumin (curry powder will also work)
• 1 tsp smoked paprika
• dash of pepper sauce or small piece of finely chopped scotch bonnet pepper (optional)
• Salt and pepper to taste 

1. Prepare the peels according to the general instructions above, scraping and then shredding them with a fork.
2. Sauté the aromatics: In a large pot or skillet, heat the olive oil over medium heat. Add the diced onion and cook until soft, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.
3. Cook the peels: Add the shredded banana peels, cumin, smoked paprika, hot pepper (if using), and black pepper to the pot. Stir to combine with the onion and garlic.
4. Simmer and tenderize: Pour in the soy sauce and barbecue sauce along with a few splashes of water. Bring the mixture to a simmer over medium-low heat. Cover the pot and let it cook for 10–15 minutes, or until the peels are completely tender and have absorbed the flavors. Adjust amount of water to result in preferred level of moisture/sauce.
5. Assemble and serve: Once the peels are soft and well-coated, you can pile them onto toasted buns and top with coleslaw for a delicious pulled “pork” sandwich. It can be used as a substitute for ground meat in a variety of recipes. Other ideas include adding jerk seasoning and/or a bit of ground ginger to the mix. Be creative and enjoy!