East African Delicacy—Matoke Recipe (+Health Benefits)

Today I share a meal that in many ways is a delicacy to us guys in East Africa. Matoke, cooked green bananas. An easy, mild dish, very filling.

Matoke Recipe


➠ 8 Green bananas (peeled and cubed)

➠ Onion

➠ 3 Tomatoes

➠ Coriander

➠ ¹/₂ cup Coconut milk

➠ ¹/₂ tsp of Turmeric

➠ 1 tbsp Oil

➠ Salt & Pepper


So start by cutting and frying the onions. Add your cut tomatoes and cover, let them simmer until they are cooked. Add the bananas, turmeric, salt, and pepper to taste. Cover and let the bananas cook, adding hot water to ensure they don’t dry up.

Please resist the urge to stir too often as the bananas will break into smaller pieces. Once they are almost ready to add the coconut milk and coriander, stir, cover for another 2-3 min. Turn off the heat, you are good to go.

You can enjoy them with meat stew, minced meat, chicken steak e.t.c be creative. Remember the stew can be as thick or as thin as you wish it to be, but thick is definitely better.  You can also incorporate meat into the process, in that once the onions are ready, you add in your cubed meat pieces, cook until ready, add in tomatoes and follow the above process. Delicious too!

Nutritional Facts Of Matoke

Matoke (green banana) is one of the miraculous fruits which
is very beneficial for our body. It is full of many vitamins, many nutritional elements.

Matoke is a good source of vitamin B6 which maintains
the blood levels of our body. Potassium is found in a good amount inside it,
which acts as an electrolyte for our body, which controls the high blood
pressure of our body and also helps control diabetes. 

Vitamin C is also found in a good amount in Matoke which
helps in boosting the immune power of our body.

Top 15 health benefits of eating matoke 

1. Aid In Digestion

Matoke plays an important role in our digestive process.
Consuming this can eliminate almost all the problems of our intestines. 

The matoke is rich in protein pectin that provides methyl
gas to the ripening process, which helps to convert starch into the digestive

Matoke is rich in high resistance starch which is very
beneficial for the digestive process of our stomach. Eating Matoke can help
prevent diseases such as bloating and constipation. 

If you are suffering from any intestinal problems, then you
can use matoke by boiling it, it can also relieve your constipation.

2. Good For Diabetes

Matoke is very beneficial for diabetes patients. Its use
helps you to control blood sugar. Matoke is rich in many nutritive ingredients,
so many doctors also advise using it.

The amount of sugar in Matoke is very low, so it is
considered a good food for diabetics. Matoke is also rich in dietary fiber,
which is also a nutrient for diabetic patients. 

This is why diabetes patients should take Matoke and Matoke
are also delicious.

3. Aid Weight Loss

Matoke (green banana) panacea can be a cure for weight loss.
Because green banana has a very good fat-burning capacity. Green banana is a
weight-loss food.

If you have a weight loss for a long time, you can use
Matoke as these are starch resistance which helps in reducing your hunger.
Because of this, you can reduce your weight for a long period. 

You can also consume it like juice or by boiling it.

4. High In Potassium

Potassium plays an important role in our body and it acts as
an electrolyte in our body. Due to its lack of growth, our body has to face a
lot of inconvenience such as feeling tired early, energy loss from the body,
and many more. 

Potassium also helps in maintaining the fluidity of the
body. It also helps in soaking up the nutritional elements inside the body.

If you are a potassium deficiency seeker, then you have to
use a diet containing potassium to maintain it. 

While Matoke is rich in potassium, you must use them in your
diet, it can also help in keeping your potassium maintained. In a cup of hot
green banana, at least 531 mg of potassium is found. 

Potassium is essential for the basic function of the body.
It also helps in regulating nerve signals and muscle contractions.

5. Diarrhea Treatment

Diarrhea is caused by bactericidal, viral, or parasitic
infections. Matoke help in relieving and in its symptoms.

Matoke has pectin, a fiber that absorbs excess water from
the intestine, and ferments feces. Using Matoke helps in destroying the germs
that cause infection. 

Regular use of Matoke can avoid problems such as diarrhea,
vomiting, and indigestion.

6. Boost Metabolism

Matoke can speed up the process of burning calories in the
human body. The ripe green banana is full of vitamin B6, which is essential for
the metabolism and response of every enzyme in your body.

Green banana contains plenty of fiber, it is very beneficial
for metabolism. Green banana helps in increasing the energy of the body, it can
be possible only with the increase of metabolism.

7. Regulate Cholesterol Level

People who are suffering from high cholesterol must add
green banana to their diet because green banana contains a lot of dietary fiber
which helps in regulating excess cholesterol and scraps it from the arteries
and blood vessels.

Consuming Matoke reduces your body's good cholesterol, which
is called HDL, and it reduces the body's bad cholesterol, which is called LDL.

8. Improve Nutrients Absorption

Green banana is very helpful for the absorption of
nutrients. Matoke contains a lot of short-chain fatty acids that improve your
body's ability to absorb nutrients, especially calcium.

Matoke also has more potassium content, which works based on
electrolytes, is also helpful in absorbing nutrients.

9. Promote Kidney Health

Green banana helps to keep the kidney healthy because it
contains a lot of potassium which acts as an electrolyte in our body.

This electrolyte helps all the toxic substances in our body
to get out through urine, which also keeps our kidneys healthy.

10. Depression Control

Consuming Matoke can help with every type of intestinal
problem. Due to the health of the intestines, the mood is always refreshed, we
can avoid many health problems like depression, anxiety, etc.

Apart from this, there is also tryptophan in the dark banana
which is a protein that is converted into serotonin. Serotonin helps relax the
mind, improves your mood, and generally helps you feel happier.

11. Boost Immunity Power

Green banana is very effective to increase your immunity
power. Because the green banana is rich in nutritional elements, vitamins, and
many beneficial properties, especially vitamin c, which helps in increasing the
immunity power of our body.

When our body's immunity power increases, we can avoid many
diseases like infection, cold, cough and viral fever, etc. So to increase our
immunity power, we have to eat a green banana and all such fruits.

12. Maintain Blood Level       

Green banana helps in maintaining the hemoglobin level
present in our blood, due to which there is no lack of blood in our body.

Vitamin B6 is present in Matoke, which helps us to maintain the
hemoglobin in our blood, due to which the level of blood is not

If there is a lack of blood level in the body of a human
being, he must take Matoke, this will remove his blood level deficiency.
Consumption of Matoke can prevent diseases such as anemia.

13. Aid In Constipation

If you are suffering from diseases like constipation then
you must eat Matoke because green banana is a panacea treatment to eliminate

Matoke contains a high amount of fiber and healthy starch
which excretes toxic elements from our body and does not allow any kind of
impure molecule to accumulate in the body.

Consuming Matoke helps them to digest the food properly, due
to which the stool from our intestines goes out properly and does not result in

All kinds of problems of the intestines can be avoided by
consuming Matoke.

14. Aid In High Blood Pressure

If you are suffering from high blood pressure problems then
you must add Matoke to your diet as Matoke is high in potassium which is very
important to reduce the stress levels of your arteries and blood vessels.

Eating Matoke can reduce the stress caused by high blood
pressure levels.

15. To Prevent Hair Loss

If you are facing trouble with your falling hair, then a green
banana can prove to be very effective for your hair. Because the green banana
is found in iron in abundance, and it is full of antioxidants.

You can make a paste of green banana and honey and apply it
to your hair for 30 minutes, then you can stop your hair from falling and make your
hair shine too. This keeps the hair black and thick.


Here we have learned that besides the health
benefits of eating Matoke
, they are also used for many other

If you are suffering from diabetes, then you must take
Matoke. Apart from this, Matoke can prove to be unripe for constipation. 

You have a lot of good dishes of Matoke (green banana). You
can enjoy them by making them because they are very fun to eat. 

If you are struggling with any health problems, then you
must use Matoke (Green Banana).

Geoffrey Nevine — IT Services and IT Consulting

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