Banana Blossom


This banana blossom salad was a product of my weekly, “Try something new” initiative for myself so I can continue improving my palate. I’ve always been a fan of strong flavors, and this one definitely packs a delicious punch. I would suggest that athletes use this recipe during a recovery day. The low calorie count coupled with high vitamin and fiber content make this a great lunch recipe.

  • 1 banana blossom, thinly chopped
  • 1 large carrot, peeled into noodles
  • 1/4 medium onion,  thinly chopped
  • 1/4 of large mango, thinly chopped
  • 1/4 red bell pepper, chopped
  • mint leaves, finely chopped
  • cilantro, finely chopped
  • crushed peanuts, garnish
  • 1 lime, for water
Sauce Ingredients:
  • 3 teaspoons fresh lime juice
  • 3 teaspoons granulated sugar
  • 3 teaspoons of fish sauce
  • 2 garlic cloves, finely chopped
  • thin slices of red chili pepper
  • Fill a separate bowl with water and squeeze the lime juice from half of the lime into it.
  • Place the layers of the banana blossom on top of each other and roll them tightly together.
  • Slice them very thin and place them in the bowl of lime-water for 20 minutes to cut the bitterness.
  • Before using, squeeze the banana blossom until dry and set aside.
  • Chop or peel the rest of the ingredients to your liking
  • Add all the sauce ingredients in a small bowl and stir around until incorporated.
  • Combine banana blossom, onion, carrot, red pepper, mango, mint, cilantro, and sauce in a large bowl and toss until well blended.
  • Garnish with extra mint, peanuts, and a spritz from the second lime half
If you end up leaving your blossoms or leaves out for too long they can oxidize easily and turn brown. Make sure to coat them in lime juice to reduce oxidation!

If you plan on eating the flowers from the banana blossom, make sure to remove the bitter pistil and perianth.

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Shane Traughber is a sports nutritionist that focuses on helping endurance athletes of all skill levels acquire the nutritional knowledge needed to perform at their peak physical and mental ability.

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