Our kids have turned breakfast fry-ups into a well-honed art form, cooked with more enthusiasm than almost any other meal. Try this gut-friendly version, made with green bananas which are made up of an astonishing 70-80 per cent resistant starch. (Sadly this drops to only 1 per cent in ripe bananas as the starch gets converted into simple sugars – sucrose, glucose and fructose.)
I got to love fried green bananas after eating them for breakfast every day while working on a medical project in the Amazon jungle.
- 60 g pancetta cubes or diced bacon
- 2-3 tbsp olive oil
- 120 g mushrooms, sliced
- 1 large green banana, halved lengthways
- 2 eggs
- 150 g small plum tomatoes, halved
- 150 g cooked cabbage or kale, chopped and tough stalks removed (leftover greens are ideal)
- ½ tsp ground nutmeg
Oven temperatures are for conventional; if using fan-forced (convection), reduce the temperature by 20˚C. | We use Australian tablespoons and cups: 1 teaspoon equals 5 ml; 1 tablespoon equals 20 ml; 1 cup equals 250 ml. | All herbs are fresh (unless specified) and cups are lightly packed. | All vegetables are medium size and peeled, unless specified. | All eggs are 55-60 g, unless specified.
Place the pancetta in a small frying pan over a medium heat and fry it for around 5 minutes, or until it is brown and crispy, then set it aside.
Pour the olive oil into another, larger frying pan and fry the mushrooms and banana over a medium heat. Season with salt and pepper. Clear a space in the middle of the pan, add a little more oil if necessary and crack in the eggs.
Season the greens and add them to the pan with the tomatoes and nutmeg, then scatter the pancetta on top. Cook everything for a couple more minutes – the egg yolk should still be a bit runny. Serve the fry-up on warm plates.
• Keep the green banana in the fridge so it does not ripen and convert to sugars.
• Green bananas are an excellent prebiotic, as they contain high levels of a healthy fibre called resistant starch.
Recipe and image from The Clever Guts Diet Recipe Book by Dr Claire Bailey with Joy Skipper (Simon & Schuster, pb, $39.99).