Ash Plantain - අලු කෙහෙල්

 

Ash Plantain

අලු කෙහෙල්

The botanical name is Musa paradisiaca.

Ash Plantain is a cooking variety of banana highly valued for its culinary and nutritional properties. It is a starchy cultivar often referred in Ceylon as Alu Kesel. The family is Musaceae. It is a hybrid, usually belonging to the AAB genome group, similar to other plantains, though it is specifically recognized for its cooking applications. The name "Ash" or "Grey" comes from the dusty, silvery grey coating on the surface of the green peel. Unlike dessert bananas, ash plantain is consumed when unripe as a vegetable.

I have eaten it when ripe but quite unlike regular banana and has a starchy flavour.

It has a firm, starchy and dense texture that makes it an excellent potato alternative. Common preparations include curries, stir fries and deep fried chips.Alu Kehel (also known as Ash Plantain or Cooking Banana) is a variety of plantain commonly used in Ceylon. It generally has a low to moderate glycemic index (GI), especially when consumed in its unripe, green stage.

It is rich in dietary fiber (high hemicellulose content), potassium, and vitamins A and C. It is known for its high nutritional value and low fat. In traditional medicine, it is used for managing high blood pressure, diabetes and kidney ailments.

When cooked with spices (like ginger, garlic, and onion), it is considered a potential dietary aid in managing putative reproductive health of erectile dysfunction and low sperm count.

Ash plantains are green, starchy fruits from the banana family used in savoury dishes, rich in dietary fiber, Vitamin C, Vitamin A, Vitamin B6, potassium and calcium. Key benefits include aiding digestion, supporting a healthy immune system, promoting heart health, contributing to bone strength and providing a low glycemic index alternative for individuals with diabetes.

Based on studies of banana varieties in Sri Lanka, Alu Kehel (Musa spp.) contains notable amounts of fat soluble vitamins, specifically Vitamin E (tocopherols) and Vitamin A.

Along with other Sri Lankan banana varieties like Puwalu and Kolikuttu, Alu Kehel contains α-linolenic, oleic, and other fatty acids that contribute to its Vitamin E profile. It is commonly consumed as a staple in Sri Lanka for its high fiber and mineral content rather than as a primary source of Vitamin E. Studies indicate that while Puwalu had the highest fat-soluble vitamins among the varieties tested, Alu Kehel still provides a nutritious dietary option. While studies confirm the presence of Vitamin E, specific numeric mg/100g values for Alu Kehel's Vitamin E content are not as widely published as its Vitamin C.

Ash plantains are a versatile ingredient, particularly in Sri Lankan cuisine, with a firm, starchy texture that makes them ideal for cooking. Common uses and ingredients found with ash plantain include:

Cooked in dishes with spices, coconut milk and other vegetables.

Can be fried into chips or incorporated into gluten-free baked products.

Peeled, sliced, dried, and ground into a powder for use as a gluten free alternative.

Health benefits of ash plantain includes:

The high dietary fiber content helps regulate the digestive tract and prevent constipation.

A good source of Vitamin C, which helps boost the immune system and acts as an antioxidant against free radical damage. Contains potassium, which helps regulate fluid levels and other minerals beneficial for cardiac protection, and blood pressure control.  Contains calcium, which is essential for building and maintaining strong bones. Vitamin A in ash plantain acts as an antioxidant, protecting against cellular damage and supporting healthy skin and vision.

Due to its slow digestion and low glycemic index, plantain can be a good food choice for managing blood sugar levels, especially for people with type 2 diabetes.

Contains B vitamins like B6 and B9 (folate), which help the body convert food into energy and support the growth of cells and tissues.