Embark on a culinary journey to the idyllic Cayman Islands with this vibrant and refreshing Green Banana Salad recipe. Bursting with tropical flavors and textures, this dish embodies the essence of Caribbean cuisine. Green bananas, a staple ingredient in many Caribbean dishes, take center stage in this salad, offering a delightful twist on traditional salad recipes. Combined with a medley of fresh vegetables and zesty lime dressing, this salad is a celebration of the sun-drenched flavors of the islands. Whether enjoyed as a light lunch or a flavorful side dish, this Cayman Islands Green Banana Salad is sure to transport your taste buds to the turquoise waters and sandy beaches of the Caribbean.

Ingredients:

• 4 green bananas
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 small red onion, finely chopped
• 1 cup cherry tomatoes, halved
• 1/4 cup chopped cilantro
• 1 avocado, diced
• Juice of 2 limes
• 2 tablespoons extra virgin olive oil
• Salt and pepper to taste

Optional toppings:

• Crumbled feta cheese
• Toasted pumpkin seeds
• Sliced black olives
• Sliced jalapenos
• Chopped scallions

Instructions:

1- Begin by preparing the green bananas. Peel the bananas and slice them thinly into rounds. Place the slices in a bowl of cold water with a splash of lemon juice to prevent browning. Let them soak while you prepare the other ingredients.

2- In a large mixing bowl, combine the diced red and yellow bell peppers, finely chopped red onion, halved cherry tomatoes, and chopped cilantro.

3- Drain the sliced green bananas from the water and add them to the mixing bowl with the other vegetables.

4- In a small bowl, whisk together the lime juice, extra virgin olive oil, salt, and pepper to make the dressing.

5- Pour the dressing over the salad ingredients in the mixing bowl and gently toss everything together until well combined.

6- Gently fold in the diced avocado to avoid mashing it.

7- Taste the salad and adjust the seasoning if necessary.

8- Transfer the Cayman Islands Green Banana Salad to a serving platter or individual plates.

9- Garnish the salad with optional toppings such as crumbled feta cheese, toasted pumpkin seeds, sliced black olives, sliced jalapenos, or chopped scallions, according to your preference.

10- Serve the salad immediately as a refreshing and flavorful dish that captures the essence of the Caribbean. Enjoy!

Nutritional Values:

Here are approximate nutritional values for the listed ingredients:

Green bananas (4 medium-sized):

• Calories: 400
• Carbohydrates: 104g
• Fiber: 12g
• Protein: 4g
• Fat: 1g
• Vitamin C: 56% DV
• Potassium: 2100mg

benefits:

• Rich in potassium, which helps regulate blood pressure and heart function.
• High in resistant starch, aiding in digestion and promoting a feeling of fullness.

Red bell pepper (1 medium):

• Calories: 37
• Carbohydrates: 9g
• Fiber: 3g
• Protein: 1g
• Fat: 0g
• Vitamin C: 317% DV
• Vitamin A: 93% DV

benefits:

• Excellent source of vitamin C, boosting immune function and collagen production.
• Contains antioxidants like beta-carotene, supporting eye health and reducing inflammation.

Yellow bell pepper (1 medium):

• Calories: 50
• Carbohydrates: 12g
• Fiber: 3g
• Protein: 2g
• Fat: 0g
• Vitamin C: 569% DV
• Vitamin A: 36% DV

benefits:

• High in vitamin C, supporting immune health and skin regeneration.
• Contains carotenoids, such as lutein and zeaxanthin, which promote eye health.

Red onion (1 small):

• Calories: 32
• Carbohydrates: 7g
• Fiber: 1g
• Protein: 1g
• Fat: 0g

benefits:

• Contains quercetin, an antioxidant with anti-inflammatory properties.
• Rich in sulfur compounds that may support cardiovascular health and reduce cancer risk.

Cherry tomatoes (1 cup, halved):

• Calories: 27
• Carbohydrates: 6g
• Fiber: 2g
• Protein: 1g
• Fat: 0g
• Vitamin C: 28% DV
• Vitamin A: 17% DV

benefits:

• Good source of vitamin C and lycopene, antioxidants that protect against cell damage.
• Low in calories and high in water content, aiding in hydration and weight management.

Cilantro (1/4 cup chopped):

• Calories: 1
• Carbohydrates: 0g
• Fiber: 0g
• Protein: 0g
• Fat: 0g
• Vitamin A: 1% DV
• Vitamin C: 1% DV

benefits:

• Contains antioxidants and essential oils that may have anti-inflammatory and antibacterial properties.
• Provides small amounts of vitamins A, C, and K, supporting overall health.

Avocado (1 medium):

• Calories: 234
• Carbohydrates: 12g
• Fiber: 10g
• Protein: 3g
• Fat: 21g
• Vitamin C: 20% DV
• Vitamin K: 26% DV
• Potassium: 708mg

benefits:

• High in heart-healthy monounsaturated fats, promoting good cholesterol levels and reducing the risk of heart disease.
• Rich in fiber, aiding in digestion and promoting satiety.

Lime juice (Juice of 2 limes):

• Calories: 20
• Carbohydrates: 7g
• Fiber: 1g
• Protein: 0g
• Fat: 0g
• Vitamin C: 48% DV

benefits:

• Excellent source of vitamin C, boosting immune function and collagen synthesis.
• Contains flavonoids, which may have antioxidant and anti-cancer properties.

Extra virgin olive oil (2 tablespoons):

• Calories: 239
• Fat: 27g
• Vitamin E: 17% DV

benefits:

• Rich in monounsaturated fats and antioxidants, protecting against heart disease and inflammation.
• Contains vitamin E, which supports skin health and acts as an antioxidant.

Salt and pepper: Negligible caloric content

benefits:

• Salt provides essential electrolytes like sodium and chloride, necessary for nerve and muscle function.
• Pepper contains piperine, which may enhance nutrient absorption and have anti-inflammatory effects.

Crumbled feta cheese, toasted pumpkin seeds, sliced black olives, sliced jalapenos, chopped scallions: Nutritional values may vary depending on the quantity used.

benefits:

Optional toppings:

Feta cheese: Good source of calcium and protein, supporting bone health and muscle function.

Toasted pumpkin seeds: Rich in magnesium and zinc, promoting heart health and immune function.

Black olives: Provide healthy fats and antioxidants, supporting cardiovascular health.

Jalapenos: Contain capsaicin, which may boost metabolism and have anti-inflammatory effects.

Scallions: Rich in vitamin K and antioxidants, supporting bone health and immune function.