Bananas Sequeira

Gluten Free
Low Fod Map
Health score
1%
Bananas Sequeira
15 min.
4
405kcal

Suggestions

Ingredients

  • large bananas firm peeled sliced in half lengthwise and then again across the middle (slightly unripe is best)
  •  cardamom pod green crushed
  •  cinnamon sticks 
  • servings sea salt for sprinkling
  • tablespoons coconut flakes toasted for sprinkling, optional
  • teaspoons malibu coconut rum such as malibu, optional
  • servings coconut ice cream 
  • servings kosher salt 
  • 0.3 cup brown sugar light
  • 0.3 cup spiced rum (around 80 proof)
  • tablespoons butter unsalted

Equipment

  • bowl
  • frying pan
  • oven

Directions

  1. First, be safe: tie your hair back, roll up long sleeves, keep a large lid handy and a fire extinguisher handy too, if you have one.
  2. Pour the coconut rum, if using, and the spiced rum into separate bowls. Never pour alcohol into the hot pan straight from the bottle or the whole thing could go up in flames. Be prepared!
  3. Have four bowls of ice cream ready to go.
  4. Place a medium stainless steel skillet over medium-high heat.
  5. Add the butter, brown sugar, a pinch of kosher salt, cinnamon stick, cloves and cardamom pod. Stir until a sauce forms.
  6. Place the bananas cut-side down in the sauce and cook until caramelized, about 2 minutes each side. If desired, pull the cinnamon stick, cloves and cardamom pod from the pan now.
  7. When the sauce starts to foam, pull the pan off the heat and sprinkle in the coconut rum. Return the pan to the heat and cook for 30 seconds.
  8. Once again pull the pan off the heat and pour the spiced rum into the pan. Using a long gas lighter, light the contents of the pan away from the heat; it should immediately light up. Return the pan to the heat, reduce the heat to a simmer and cook until the flames go out.
  9. Place two pieces of banana in each bowl of ice cream and divide the sauce among the bowls.
  10. Sprinkle with the coconut flakes and a little sea salt over the top and serve!

Nutrition Facts

Calories405kcal
Protein3.6%
Fat48.15%
Carbs48.25%

Properties

Glycemic Index
35.19
Glycemic Load
16.77
Inflammation Score
-5
Nutrition Score
7.7600000319274%

Flavonoids

Catechin
4.15mg
Epicatechin
0.01mg
Kaempferol
0.07mg
Myricetin
0.01mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:404.64kcal
20.23%
Fat:20.5g
31.53%
Saturated Fat:13.19g
82.41%
Carbohydrates:46.22g
15.41%
Net Carbohydrates:42.97g
15.63%
Sugar:35.84g
39.82%
Cholesterol:59.14mg
19.71%
Sodium:447.7mg
19.47%
Alcohol:5.01g
100%
Alcohol %:3.45%
100%
Protein:3.45g
6.89%
Manganese:0.56mg
28.17%
Vitamin B6:0.3mg
14.87%
Vitamin A:673.82IU
13.48%
Fiber:3.24g
12.97%
Vitamin B2:0.22mg
12.77%
Potassium:419.75mg
11.99%
Calcium:114.22mg
11.42%
Phosphorus:95.37mg
9.54%
Magnesium:33.05mg
8.26%
Vitamin C:6.49mg
7.86%
Vitamin B5:0.67mg
6.67%
Copper:0.11mg
5.26%
Vitamin B12:0.28µg
4.69%
Zinc:0.68mg
4.56%
Folate:17.74µg
4.43%
Vitamin E:0.62mg
4.15%
Selenium:2.66µg
3.81%
Vitamin B1:0.05mg
3.49%
Iron:0.57mg
3.18%
Vitamin B3:0.58mg
2.92%
Vitamin D:0.34µg
2.28%
Vitamin K:1.8µg
1.71%