Indulge in a taste of the Caribbean with our authentic recipe for Gratin de Bananes Vertes, straight from the heart of Guadeloupe. This delectable dish combines the island's rich culinary heritage with the earthy goodness of green bananas. Tender slices of green bananas are delicately layered and infused with a blend of aromatic spices, coconut milk, and savory cheese, creating a harmonious symphony of flavors. Baked to golden perfection, each bite offers a tantalizing combination of creamy textures and exotic tastes that will transport you to the sun-kissed shores of Guadeloupe. Whether enjoyed as a comforting side dish or a satisfying main course, our Gratin de Bananes Vertes is sure to captivate your palate and evoke the vibrant spirit of the Caribbean.

Ingredients:

• 4-5 green bananas
• 1 cup coconut milk
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon butter
• 1 tablespoon all-purpose flour
• 1 cup grated cheese (Gruyère, Emmental, or a local Caribbean cheese)
• Salt and pepper to taste
• Pinch of nutmeg
• Fresh parsley, chopped (for garnish)

Instructions:

1- Preheat your oven to 375°F (190°C). Grease a baking dish with butter or cooking spray and set aside.

2- Peel the green bananas and slice them thinly. Place the slices in a bowl of cold water to prevent browning while you prepare the other ingredients.

3- In a saucepan, melt the butter over medium heat. Add the chopped onion and minced garlic, and sauté until soft and translucent.

4- Sprinkle the flour over the onion and garlic mixture, stirring constantly to make a roux. Cook for 1-2 minutes to remove the raw taste of the flour.

5- Slowly pour in the coconut milk while continuously stirring to avoid lumps. Cook the sauce until it thickens, about 5-7 minutes.

6- Season the sauce with salt, pepper, and a pinch of nutmeg to taste.

7- Drain the sliced green bananas and pat them dry with a kitchen towel.

8- Arrange a layer of green banana slices in the greased baking dish, then pour a layer of the coconut milk sauce over them. Repeat the layers until all the bananas and sauce are used, finishing with a layer of sauce on top.

9- Sprinkle the grated cheese evenly over the top of the gratin.

10- Cover the baking dish with aluminum foil and bake in the preheated oven for 25-30 minutes, or until the cheese is melted and bubbly.

11- Remove the foil and bake for an additional 5-10 minutes, or until the top is golden brown.

12- Once done, remove the gratin from the oven and let it cool slightly before serving.

13- Garnish with freshly chopped parsley and serve hot as a side dish or a light main course.

Enjoy your taste of Guadeloupe with this comforting and flavorful Gratin de Bananes Vertes!

Nutritional Values :

Green Bananas (per medium-sized banana, approximately 120g):

• Calories: 110
• Carbohydrates: 28g
• Fiber: 3g
• Protein: 1g
• Fat: 0g
• Potassium: 400mg
• Vitamin C: 15% of the Daily Value (DV)

benefits

• Rich in potassium, which is essential for heart health and maintaining proper blood pressure.
• Good source of dietary fiber, promoting digestive health and aiding in weight management.
• Contains vitamin C, supporting the immune system and skin health.

Coconut Milk (1 cup, approximately 240ml):

• Calories: 445
• Carbohydrates: 6g
• Protein: 5g
• Fat: 48g (Saturated Fat: 43g)
• Fiber: 5g
• Sugar: 6g
• Calcium: 10% DV
• Iron: 22% DV

benefits

• Provides medium-chain fatty acids, which can be easily absorbed and converted into energy by the body.
• Contains lauric acid, which has antimicrobial and antiviral properties, supporting immune function.
• Rich in manganese, which is important for bone health and metabolism.

Onion (per medium-sized onion, approximately 110g):

• Calories: 44
• Carbohydrates: 10g
• Fiber: 2g
• Protein: 1g
• Fat: 0g
• Vitamin C: 10% DV
• Vitamin B6: 5% DV
• Folate: 5% DV
• Potassium: 6% DV

benefits

• Contains flavonoids and antioxidants that may help reduce the risk of chronic diseases such as heart disease and certain cancers.
• Good source of vitamin C, supporting immune function and collagen production.
• Provides fiber, which aids in digestion and promotes satiety.

Garlic (per clove, approximately 3g):

• Calories: 4
• Carbohydrates: 1g
• Fiber: 0g
• Protein: 0g
• Fat: 0g
• Vitamin C: 1% DV

benefits

• Possesses antimicrobial and antiviral properties, aiding in fighting infections and boosting the immune system.
• Contains allicin, a compound with potential anti-inflammatory and antioxidant effects.
• May help lower cholesterol levels and blood pressure, reducing the risk of heart disease.

Butter (1 tablespoon, approximately 14g):

• Calories: 102
• Fat: 12g (Saturated Fat: 7g)
• Cholesterol: 31mg
• Sodium: 84mg

benefits

• Good source of fat-soluble vitamins such as vitamin A, important for vision and immune function.
• Provides energy and helps in the absorption of fat-soluble nutrients.
• Contributes to the flavor and texture of dishes.

All-Purpose Flour (1 tablespoon, approximately 8g):

• Calories: 28
• Carbohydrates: 6g
• Protein: 1g
• Fat: 0g
• Fiber: 0g

benefits

• Contains carbohydrates, providing energy for the body.
• Contains small amounts of protein and essential nutrients such as iron and B vitamins.
• Used as a thickening agent in sauces and gravies.

Grated Cheese (Gruyère, Emmental, or similar, 1 cup, approximately 100g):

• Calories: 400-450 (depending on the type of cheese)
• Protein: 25g
• Fat: 32-35g (Saturated Fat: 20-22g)
• Cholesterol: 100-120mg
• Sodium: 600-800mg
• Calcium: 700-800mg

benefits

• Excellent source of calcium, essential for bone health and muscle function.
• Provides high-quality protein, important for muscle repair and growth.
• Contains phosphorus and vitamin D, which work synergistically with calcium for bone health.

These values are approximate and can vary based on factors such as the specific brands of ingredients used and any variations in preparation methods.