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I know I just posted a plantain recipe a few weeks ago, but I used the unripe green kind for that recipe. Today, my recipe is all about cooking the very ripe black plantains. Even though in both recipes I basically just add oil and bake them, they taste very different. This is because during the ripening process, starch is converted to sugar, so the riper they become, the more sweet they will taste. When they are green, they are more like a potato, and when they are mostly black they taste more like a banana. If you want to know how I like to cook the green plantains click here, otherwise keep reading if you want to make sweet ones.

Plantains are full of potassium, vitamins a and c, magnesium and fiber. The United States Department of Agriculture does consider plantains to be a “starchy vegetable” and recommends approximately 2 1/2 – 3 Cups of vegetables a day for most adults, so adding a side of plantains does contribute to meeting your vegetable intake for the day. However, plantains are traditionally fried, so if you order them at a restaurant, they may not be the healthiest choice. I like to coat them with a small amount of oil and bake them (very simple) and serve them as a side or you could even add a little cinnamon and frozen yogurt to make a satisfying dessert.

Baked Sweet Plantains

Ingredients

1 Very Ripe Plantain (black or mostly black)

1 tsp Canola Oil

 

Directions

Preheat oven  to 400 degrees. Remove peel from plantain and cut into 1/2 inch slices at an angle to make oblong slices. Put slices into a small bowl and add oil. Toss to coat. Lay slices out on a baking sheet. Place in preheated oven and bake for 15 minutes or until the tops of the plantains start to brown/caramelize. Remove from oven, flip slices over and bake for another 5 minutes. Remove from oven, allow to cool slightly, and enjoy. Serves 2.

Healthy and Simple Sweet Plantains

 

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Sorry I haven’t posted for awhile but we recently had to move fairly quickly so the past couple weeks have been occupied by finding a new place to live, packing, and then unpacking and settling in. Moving can be so stressful! Now that we are actually settled in, I should be posting regularly again.

I love plantains. I didn’t grow up eating them and I’m not sure if I had even ever tried one before I moved down here to south Florida, but I really enjoy eating them now. Because I don’t eat corn, or wheat (due to GI issues), I like to use plantain chips instead of tortilla chips as dippers for guacamole or salsa. However, store brand versions are not always the best choice, and are often deep fried, so I like to bake my own with heart healthy oil. I can also easily change up the flavors by adding my favorite spices.

Plantains are rich in potassium, which is very important for your heart. Studies have shown that potassium can even help to reduce blood pressure in those with hypertension. 1/2 of a medium plantain contains almost 450 mg of potassium, which is equivalent to about 1 cup of orange juice.

Sliced Plantain

Baked Plantain Chips

Ingredients:
1 Green Plantain
1/2 Tablespoon Olive Oil
1/4 Teaspoon Cumin
1/4 Teaspoon Paprika

Directions:
Preheat oven to 375. Cut off each end of the plantain and cut a seam down the middle through just the skin so you can easily peel the skin off.  Cut thin oblong slices. Place slices in a bowl with olive oil. Toss to coat. Add cumin and paprika and toss until evenly distributed. Lay on parchment paper on a baking sheet. Bake for approximately 20 minutes, flipping halfway.

Baked Plantain Chips

Serves 2
Nutrition Info Per Serving
Calories: 140
Carbohydrates: 28.5 grams
Protein: 1 gram
Fat: 3.5 grams
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