Sautéed Banana Blossom Salad

Sautéed Banana Blossom Salad with Fiery Creamy Drizzle Recipe

This is my current favorite quick lunch. Banana blossom gets a golden sear, turns tender and flaky, and lands on a bed of mixed herb lettuces with a creamy, sweet-heat drizzle. It’s simple, satisfying, and perfect for a mostly plant-based flexitarian plate.

What is banana blossom?

Banana blossom, also called banana heart, is the purple flower that hangs at the end of a banana cluster. It has been used for centuries across South and Southeast Asia in everyday cooking. You will see it in Filipino “puso ng saging,” Thai salads like yam hua plee, Indian and Sri Lankan curries, and Vietnamese soups. Cooks love it for its mild taste and layered, flaky texture that shreds like fish or chicken.

Trivia

• The pale inner bracts are the tender part most often used in cooking.
• It browns quickly when cut. A quick rinse and a little acid such as lemon helps keep the color bright.
• Canned blossoms in brine are ready to use and save time on trimming and soaking.

Where to find it

• Canned banana blossoms are easy to find at Asian markets, Filipino groceries, and many international aisles.
• Online retailers carry several brands. I found mine on Amazon.com.
• Fresh blossoms show up at Southeast Asian markets in larger cities when in season.

Why your body will love this bowl

Banana blossom

• Naturally low in calories and a good source of fiber for fullness and digestive support.
• Contains antioxidants and minerals such as potassium and magnesium that support heart and muscle function.

Mixed herb lettuces

• Provide vitamin K for bone health, folate for cellular repair, and a wide mix of phytonutrients that support healthy aging.

Olive oil

• Rich in monounsaturated fats that support heart health and help you absorb fat-soluble vitamins from the greens.

Lemon juice

• Adds vitamin C and a bright flavor that balances the richness of the sauce.

Coconut aminos

• Savory flavor with less sodium than most soy sauces.

Spices

• Smoked paprika, garlic, onion, cumin, or thyme add antioxidants and anti-inflammatory compounds.

Fiery creamy drizzle

• Habanero sauce brings capsaicin for a gentle metabolism and circulation boost.
• Mustard contains glucosinolates, studied for antioxidant activity.
• Raw honey adds a touch of sweetness with trace polyphenols.
• Balsamic vinegar supplies acetic acid, which can help meals feel more satisfying.
• Vegenaise creates a silky texture. Use just enough for that creamy finish.

The recipe

Serves: 2
Time: about 20 minutes

Ingredients

Banana blossom

• 1 can banana blossom in brine, drained and squeezed dry
• 1 Tbsp coconut aminos
• 1 Tbsp lemon or lime juice
• 1 Tbsp olive oil
• 1 Tbsp plant butter
• 1 tsp smoked paprika
• 1 tsp garlic powder
• ½ tsp onion powder
• ¼ tsp black pepper
• Sea salt to taste
• Optional: pinch of cumin or dried thyme, crushed nori for a light sea note

Greens base

• 4 cups mixed herb lettuces
• Optional add-ins: sliced scallions, cucumber, cilantro, avocado

Creamy heat sauce

• 2 Tbsp Vegenaise
• 1 tsp spicy mustard
• 1 to 2 tsp habanero sauce, to taste
• 1 tsp raw honey or maple syrup
• 1 tsp coconut aminos
• 1 tsp balsamic vinegar
• 1 to 2 tsp water to thin
• Pinch of salt

Directions

1. Prep the blossoms
   Rinse, squeeze dry, and pull into bite-size shreds. Toss with lemon juice and coconut aminos.
2. Sauté
   Heat olive oil and plant butter in a large skillet over medium-high. Add the blossoms in an even layer. Sear 2 to 3 minutes without moving until edges brown. Season with paprika, garlic, onion, pepper, and a little salt. Toss and cook 2 to 3 minutes more until lightly crisp at the tips.
3. Make the sauce
   Whisk Vegenaise, mustard, habanero sauce, honey, coconut aminos, balsamic, water, and salt until smooth and pourable.
4. Assemble
   Add lettuces to bowls. Top with warm banana blossom and drizzle generously with the sauce. Finish with herbs or scallions.

Tips

• For milder heat, start with half the habanero.
• For extra flaky texture, let the blossoms brown well before tossing.
• Rinse canned blossoms to remove excess brine and reduce sodium.

Estimated nutrition per serving

Based on the ingredients above and two servings. Values will vary by brand and exact amounts.

• Calories: ~270
• Protein: ~3 g
• Carbohydrates: ~16 g
  • Fiber: ~4 g
  • Total sugars: ~5 g
• Total fat: ~22 g
  • Saturated fat: ~5 g
• Sodium: ~420 mg
• Cholesterol: 0 mg

Lighten it up
Use 2 teaspoons of olive oil, skip the plant butter, and thin the sauce with a little extra water. That cut brings the fats and calories down while keeping the flavor.

Make it yours

• Add edamame or chickpeas for extra protein.
• Swap the greens for a warm bowl with quinoa or wild rice.
• Sprinkle crushed nori or dulse for a subtle ocean note that pairs beautifully with the blossom.

If you try this, let me know how you liked it and what you added. If you want more recipes like this and simple tools to thrive beyond 60, sign up for my blog updates and I’ll send a free 7-day kickstart wellness bundle. Flex your plant power!

Disclaimer:
This content is for informational purposes only and is not intended as medical advice. Always consult your healthcare provider before making any changes to your diet, supplements, or lifestyle—especially if you have existing conditions or take medication.

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