A great thing about this piece is that every week we highlight an ingredient that is not necessarily new to us, just something we have probably forgotten about or have never gotten a chance to play with in the kitchen. One of those 'neglected' ingredients is a plantain. Plantains are a member of the banana family, but have a taste far from the typical banana. While bananas are normally a quick snack to eat raw and on the go, plantains are baked, fried, or boiled to get the snack we want. Plantains are starchier and contain less sugar than bananas and are treated more like a vegetable than a fruit in savory dishes.
- Plantains are a great source of fat and protein
- Plantains contain a great source of fiber to help with digestive health
- A plantain is made up of complex carbs, meaning this is a better carb to eat when trying to loose or maintain weight.
- Plantains are high in antioxidants and vitamin C to help boost your immune system
- Plantains are very versatile, think of them as a great substitute for potatoes!
Recipes:
Perfect Baked Plantains (aspicyperspective.com)
- 3 ripe Plantains
- 3 tablespoons Olive Oil
- 1 teaspoon Salt
Preheat the oven to 425 degrees F. Line a large baking sheet with parchment paper.
Cut the ends off each plantain and score the peels from end to end, making sure not to cut through the plantains. Pull the peels off and discard.
Slice the plantains on an angle to make longer pieces, 1/4- to 1/3-inch thick.
Pile the plantain slices on the baking sheet and drizzle with oil. Toss to coat all the plantain strips on both sides. Lay them out in a single layer. Then sprinkle generously with salt.
Bake the plantains for 10 minutes. Then flip and bake another 10 minutes. Serve warm or at room temperature.
Maple Allspice Roasted Plantains (healthyseasonalrecipes.com)
- 1 tablespoon Coconut Oil
- 2 cups 1/2 inch thick sliced and peeled Ripe Plantains
- 1/2 teaspoon Allspice or Cinnamon
- Pinch Salt
- 1 tablespoon Dark Pure Maple Syrup
- 1 tablespoon Mini Chocolate Chips
- Preheat oven to 425 degrees F.
- Melt oil in a medium cast-iron skillet over medium-high heat. Swirl to coat pan, and continue heating until the oil shimmers but does not smoke. Add plantains in a single layer. Sprinkle with allspice (or cinnamon) and salt. Transfer to the oven and roast until the bottom of the plantains are browned, about 10 minutes. Drizzle maple syrup over the plantains and toss to coat and spread back out browned side down. Return the plantains to the oven and continue roasting until browned on both sides and the maple syrup mixture is bubbling and caramelizing about 5 minutes longer.. Sprinkle with chocolate chips and serve warm.
Healthy Plantain Breakfast (mychefsapron.com)
- 1 large and ripe Plantain
- 1 teaspoon Hemp Seeds, optional
- 1 teaspoon roasted and unsalted Sunflower Kernels
- 1 teaspoon Extra Virgin Coconut Oil or Olive Oil
- 1 large Egg
For Fruit Salad
- 1 Green Apple
- 1 Kiwi
- 1/2 Avocado
Cut the ends of the plantain and discard the ends (don't peel yet). Then create lengthwise a cross-section cut (don't cut all the way through only halfway).
Wrap the unpeeled fruit with a large paper towel and lightly wet it on all sides with some water.
Place the wrapped plantain in the microwave and cook for three minutes—5 minutes if you like your plantain extra soft. When done, let it sit for another minute to cool a little.
In the meantime, take a small non-stick frying pan. Coat the bottom with a small amount of coconut or olive oil and heat over medium heat.
Gently crack open the egg above the skillet, letting the egg pour into the pan. Reduce the heat to medium-low—season to taste with salt and pepper. Cook the egg until the white has set, but the yolk is still runny (sunny side up egg).
Take the wrapped plantain out of the microwave (be careful as it can still be hot). Unwrap and carefully remove the fruits' peel. The plantain should be soft and mushy.
Discard the peel, place the cooked fruit on a small plate, cut side up, and gently open the fruit (creating a boat form).
Divide first the hemp seeds and sunflower kernels over the plantain.
Coat with coconut oil (optional but recommended) and slide the egg on top, allowing the yolk to run over the plantain.
Combine the chopped fruits and arrange them on the plate next to the plantain.
Sprinkle with extra hemp seeds or sunflower kernels.
