Traditional Tuvaluan dish: green bananas or plantains boiled until tender , mashed or served whole as a starchy side dish , highlighting Pacific Island cuisine.

This preparation method likely originated from the abundance of bananas in Tuvalu and the need for versatile ingredients in local diets. Over time, it has become a staple in Tuvaluan cuisine, reflecting both cultural traditions and practical culinary practices.

Ingredients:

- Green bananas

- Water

Method:

1. Peel the green bananas and cut off the ends.

2. Place the bananas in a pot and add enough water to cover them.

3. Bring the water to a boil over medium-high heat.

4. Reduce the heat to low and let the bananas simmer for about 15-20 minutes, or until they are tender when pierced with a fork.

5. Once the bananas are cooked, drain the water.

6. Serve the green bananas hot as a starchy side dish alongside your main meal.

This straightforward recipe highlights the simplicity of Tuvaluan cuisine, using minimal ingredients and basic cooking techniques to create a traditional dish.

Nutrition Value:

1. Green bananas:

- Calories: Approximately 89 calories per 100 grams.

- Carbohydrates: High in carbohydrates, providing around 22.8 grams per 100 grams.

- Protein: Low in protein, with about 1.09 grams per 100 grams.

- Fat: Almost negligible fat content, typically less than 0.3 grams per 100 grams.

- Sodium: Low in sodium, containing less than 1 milligram per 100 grams.

- Cholesterol: Cholesterol-free.

- Vitamins: Rich in vitamins, particularly vitamin C, vitamin B6, and vitamin B9 (folate).

- Minerals: Good source of potassium, magnesium, and manganese.

- Nutritional benefits: Green bananas are a great source of resistant starch, which acts as a prebiotic, feeding beneficial gut bacteria. They are also rich in vitamins and minerals, supporting various bodily functions such as immune health, metabolism, and nerve function.

2. Water:

- Calories: No significant caloric content.

- Carbohydrates: No carbohydrates.

- Protein: No protein.

- Fat: No fat.

- Sodium: No sodium unless added.

- Cholesterol: Cholesterol-free.

- Vitamins: No significant vitamin content.

- Minerals: No significant mineral content.

- Nutritional benefits: Water is essential for hydration and helps maintain bodily functions such as temperature regulation, digestion, and nutrient transportation. It has no caloric content and is vital for overall health and well-being.

This breakdown emphasizes the nutritional components of each ingredient, showcasing the importance of green bananas as a source of carbohydrates, vitamins, and minerals, while water is crucial for hydration and maintaining bodily functions.