{"id":348513,"date":"2025-09-13T11:54:49","date_gmt":"2025-09-13T15:54:49","guid":{"rendered":"https:\/\/dominicanewsonline.com\/news\/?p=348513"},"modified":"2025-09-14T16:58:30","modified_gmt":"2025-09-14T20:58:30","slug":"healthy-recipe-banana-peel-shredded-vegan-meat","status":"publish","type":"post","link":"https:\/\/dominicanewsonline.com\/news\/homepage\/homepage-carousel\/healthy-recipe-banana-peel-shredded-vegan-meat\/","title":{"rendered":"HEALTHY RECIPE: Banana peel shredded vegan &#8216;meat&#8217;"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-348525\" src=\"https:\/\/dominicanewsonline.com\/news\/wp-content\/uploads\/2025\/09\/20250913_105133-COLLAGE-642x482.jpg\" alt=\"\" width=\"640\" height=\"480\" srcset=\"https:\/\/dominicanewsonline.com\/news\/wp-content\/uploads\/2025\/09\/20250913_105133-COLLAGE-642x482.jpg 642w, https:\/\/dominicanewsonline.com\/news\/wp-content\/uploads\/2025\/09\/20250913_105133-COLLAGE-300x225.jpg 300w, https:\/\/dominicanewsonline.com\/news\/wp-content\/uploads\/2025\/09\/20250913_105133-COLLAGE-768x577.jpg 768w, https:\/\/dominicanewsonline.com\/news\/wp-content\/uploads\/2025\/09\/20250913_105133-COLLAGE-1536x1154.jpg 1536w, https:\/\/dominicanewsonline.com\/news\/wp-content\/uploads\/2025\/09\/20250913_105133-COLLAGE-640x480.jpg 640w, https:\/\/dominicanewsonline.com\/news\/wp-content\/uploads\/2025\/09\/20250913_105133-COLLAGE.jpg 1920w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/p>\n<p>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.<\/p>\n<p>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,\u00a0 and potassium (which, with a certain level of intake, combats high blood sugar). They are also packed with antioxidants.<\/p>\n<p>The following recipe is an alternative for shredded meat and requires ingredients that most Dominican households may already have at hand&#8211;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!<\/p>\n<p style=\"text-align: center;\">***<\/p>\n<p>Making &#8220;vegan meat&#8221; from banana peels involves preparing the peels to get a meaty texture and then flavoring them with a savory marinade and cooking them.<\/p>\n<div class=\"Y3BBE\" data-hveid=\"CAEQAA\" data-processed=\"true\">Making &#8220;vegan meat&#8221; from banana peels involves preparing the peels to get a meaty texture and then flavoring them with a savory marinade and cooking them.<\/div>\n<div role=\"heading\" aria-level=\"3\" data-processed=\"true\"><\/div>\n<div class=\"otQkpb\" role=\"heading\" aria-level=\"3\" data-processed=\"true\">General banana peel preparation<\/div>\n<ol class=\"VimKh\" data-processed=\"true\">\n<li data-hveid=\"CAMQAA\"><span class=\"T286Pc\"><b class=\"Yjhzub\">Select ripe bananas<\/b>: Choose yellow bananas that are firm but ripe, with some brown spots. Avoid green, unripe bananas, as they will have a bitter flavor.<\/span><\/li>\n<li data-hveid=\"CAMQAQ\"><span class=\"T286Pc\"><b class=\"Yjhzub\">Wash the peels<\/b>: 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.<\/span><\/li>\n<li data-hveid=\"CAMQAg\"><span class=\"T286Pc\"><b class=\"Yjhzub\">Scrape the inner flesh<\/b>: 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.<\/span><\/li>\n<li data-hveid=\"CAMQAw\"><span class=\"T286Pc\"><b class=\"Yjhzub\">Shred or cut the peels<\/b>: For pulled meat, use a fork to shred the peels lengthwise into thin strips. For bacon, cut the peels into wider, longer strips<\/span><\/li>\n<\/ol>\n<div class=\"otQkpb\" style=\"text-align: center;\" role=\"heading\" aria-level=\"3\" data-processed=\"true\">Recipe: Vegan banana peel shredded or &#8220;pulled pork&#8221;<\/div>\n<div data-hveid=\"CAUQAA\" data-processed=\"true\"><\/div>\n<div class=\"Y3BBE\" data-hveid=\"CAUQAA\" data-processed=\"true\">This recipe creates a savory, smoky shredded filling perfect for sandwiches or tacos.<span class=\"\" data-wiz-rootname=\"ohfaMd\" data-processed=\"true\"><span class=\"vKEkVd\" data-animation-atomic=\"\" data-processed=\"true\">\u00a0<\/span><\/span><\/div>\n<div class=\"Y3BBE\" data-hveid=\"CAYQAA\" data-processed=\"true\"><b class=\"Yjhzub\" data-processed=\"true\">Ingredients<\/b><\/div>\n<ul class=\"U6u95\" data-processed=\"true\">\n<li data-hveid=\"CAcQAA\" data-processed=\"true\"><span class=\"T286Pc\" data-processed=\"true\">Peels from 4\u20136 ripe bananas<\/span><\/li>\n<li data-hveid=\"CAcQAQ\" data-processed=\"true\"><span class=\"T286Pc\" data-processed=\"true\">1 tbsp olive or coconut oil<\/span><\/li>\n<li data-hveid=\"CAcQAg\" data-processed=\"true\"><span class=\"T286Pc\" data-processed=\"true\">\u00bd large yellow onion, diced<\/span><\/li>\n<li data-hveid=\"CAcQAw\" data-processed=\"true\"><span class=\"T286Pc\" data-processed=\"true\">3 cloves garlic, minced<\/span><\/li>\n<li data-hveid=\"CAcQAw\" data-processed=\"true\">green seasoning (parsley, chive, cilantro) to taste<\/li>\n<li data-hveid=\"CAcQBA\" data-processed=\"true\"><span class=\"T286Pc\" data-processed=\"true\">1 cup barbecue sauce (tomato paste will do)<\/span><\/li>\n<li data-hveid=\"CAcQBQ\" data-processed=\"true\"><span class=\"T286Pc\" data-processed=\"true\">1 tbsp soy sauce\u00a0<\/span><\/li>\n<li data-hveid=\"CAcQBg\" data-processed=\"true\"><span class=\"T286Pc\" data-processed=\"true\">1 tsp cumin (curry powder will also work)<\/span><\/li>\n<li data-hveid=\"CAcQBw\" data-processed=\"true\"><span class=\"T286Pc\" data-processed=\"true\">1 tsp smoked paprika<\/span><\/li>\n<li data-hveid=\"CAcQCA\" data-processed=\"true\"><span class=\"T286Pc\" data-processed=\"true\">dash of pepper sauce or small piece of finely chopped scotch bonnet pepper (optional)<\/span><\/li>\n<li data-hveid=\"CAcQCQ\" data-processed=\"true\"><span class=\"T286Pc\" data-processed=\"true\">Salt and pepper to taste<\/span><span class=\"\" data-wiz-rootname=\"ohfaMd\" data-processed=\"true\"><span class=\"vKEkVd\" data-animation-atomic=\"\" data-processed=\"true\">\u00a0<\/span><\/span><\/li>\n<\/ul>\n<div class=\"Y3BBE\" data-hveid=\"CAgQAA\" data-processed=\"true\"><b class=\"Yjhzub\" data-processed=\"true\">Instructions<\/b><\/div>\n<ol class=\"VimKh\" data-processed=\"true\">\n<li data-hveid=\"CAkQAA\" data-processed=\"true\"><span class=\"T286Pc\" data-processed=\"true\"><b class=\"Yjhzub\" data-processed=\"true\">Prepare the peels<\/b>\u00a0according to the general instructions above, scraping and then shredding them with a fork.<\/span><\/li>\n<li data-hveid=\"CAkQAQ\" data-processed=\"true\"><span class=\"T286Pc\" data-processed=\"true\"><b class=\"Yjhzub\" data-processed=\"true\">Saut\u00e9 the aromatics<\/b>: 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.<\/span><\/li>\n<li data-hveid=\"CAkQAg\" data-processed=\"true\"><span class=\"T286Pc\" data-processed=\"true\"><b class=\"Yjhzub\" data-processed=\"true\">Cook the peels<\/b>: 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.<\/span><\/li>\n<li data-hveid=\"CAkQAw\" data-processed=\"true\"><span class=\"T286Pc\" data-processed=\"true\"><b class=\"Yjhzub\" data-processed=\"true\">Simmer and tenderize<\/b>: 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\u201315 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.<\/span><\/li>\n<li data-hveid=\"CAkQBA\" data-processed=\"true\"><span class=\"T286Pc\" data-processed=\"true\"><b class=\"Yjhzub\" data-processed=\"true\">Assemble and serve<\/b>: Once the peels are soft and well-coated, you can pile them onto toasted buns and top with coleslaw for a delicious pulled &#8220;pork&#8221; sandwich.<\/span><span class=\"\" data-wiz-rootname=\"ohfaMd\" data-processed=\"true\"><span class=\"vKEkVd\" data-animation-atomic=\"\" data-processed=\"true\"> 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!\u00a0<\/span><\/span><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"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&#8230;","protected":false},"author":13,"featured_media":348525,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_cbd_carousel_blocks":"[]","footnotes":""},"categories":[17,235,9],"tags":[],"class_list":["post-348513","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-homepage-carousel","category-news"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>HEALTHY RECIPE: Banana peel shredded vegan &#039;meat&#039; - Dominica News Online<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dominicanewsonline.com\/news\/homepage\/homepage-carousel\/healthy-recipe-banana-peel-shredded-vegan-meat\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HEALTHY RECIPE: Banana peel shredded vegan &#039;meat&#039; - Dominica News Online\" \/>\n<meta property=\"og:description\" content=\"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. 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