PLANTAINS

10 REASONS TO EAT PLANTAINS

A Plantain and a banana come from the same family.  You can see why just by looking at their shape and colour.  They contain more starch than bananas and have a different texture to bananas.

Green Plantains – These are starchy and similar to a potato.  They can be used to make savoury dishes such as bread or flatbreads or roasted in the oven to use for potato substitute.  They are harder to peel than the yellow ones.

Yellow Plantains – These are sweeter and can be used to bake cakes.  You can also fry them or bake them in the oven.  Slice them to make chips or slice them in half. 

Black Plantains – These can still be used and will be a lot sweeter. 

Plantains contain a lot of health benefits and here are a few of the benefits of eating plantains.

Plantains have more potassium than bananas and are one of the highest sources of potassium, one cup can give you 20% of your daily needs of potassium.  Potassium is important and it works with sodium to balance our body fluids, it also helps to control heart rate and blood pressure.

Plantains contain a high amount of dietary fibre.  We need to consume fibre in our diets to keep our digestive tract healthy and keep our bowels moving and stop constipation.

Plantains have more vitamin C than bananas.  Vitamin C rich foods help to build our immune system.  Vitamin C is an antioxidant which protects us from free radicals that can damage our cells and weaken our immune system.  Vitamin C also strengthens bones, teeth, ligaments, cartilage and collagen for healthy skin.

Plantains have more vitamin A than bananas.  We need Vitamin A for healthy vision, skin health, wound healing and immune health.

Plantains are rich sources of B-complex vitamins, particularly high in vitamin-B6 (pyridoxine).   Vitamin B6 can help with our neurotransmitters for more hormone balance, mood and depression balance. 

Plantains contain folate (folic acid) which is needed for healthy blood cell formation, our nerves and brain health.

Plantains also provide adequate levels of minerals such as iron, magnesium, and phosphorous. Magnesium is essential for enzyme processes in the body, it helps to relax muscles and can help with sleep issues and migraine headaches.

NUTRITIONAL VALUE OF COOKED PLANTAINS

COOKING AND BAKING WITH PLANTAINS

Plantains are a great alternative to baking with flour.  They contain a lot of starch so are ideal to bake breads, cakes or flatbreads.  You can use it to substitute for potatoes and are delicious bakes or fried.

Green Plantains – These are starchy and similar to a potato.  They can be used to make savoury dishes such as bread or flatbreads or roasted in the oven to use for potato substitute.  They are harder to peel than the yellow ones.

Yellow Plantains – These are sweeter and can be used to bake cakes.  You can also fry them or bake them in the oven.  Slice them to make chips or slice them in half. 

Black Plantains – These can still be used and will be a lot sweeter.  You can eat these for dessert.

Plantains sliced, mix with extra virgin olive oil, sea salt, pepper and some spices if you like such as cinnamon or turmeric.  Roast in the oven or fry them for a snack.

Plantains sliced long ways or in half.  Mix these with extra virgin olive oil or coconut oil, sea salt, pepper, and spices. Can be baked or fried and used as an alternative to potato

RECIPES TO TRY

Plantain Socca Flatbread recipe.  This is a great recipe especially if you can’t eat eggs as it is egg free.  It is from the Purely Twins website and you can find the recipe here.

Purely Twins

 

Maple Plantain Cake with Caramel Sauce.  This is a lovely cake and you can find the recipe at Ditch The Wheat website.

Ditch The Wheat

This is a great recipe using green plantains where you slice up the plantain, fry them once, remove them from the hot oil, smash them with a wood mortar and pestle to flatten them a little – the bottom of glass jar or glass also works-and fry them again until crispy.  You can find the recipe at Laylita.com website below.

Laylita

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