4 recipes with plantains and the best tricks to prepare it

Male bananas are cousins ​​of the typical Canarian bananas or other varieties of sweet banana. This bigger and less sweet banana We can easily find it in greengrocers and other food stores run by Latin Americans, because in many areas of South America it is one of the largest sources of carbohydrateslike other tropical countries in Asia and Africa.

Plantain properties

Plantains are generally less sweet because contain more starch than typical plantains and that is why the most common thing is to eat them cooked. we can find them from green, immature, or yellow to nearly black. In the countries where they originate, they are consumed in all forms.

The still green plantains they are harder, less sweet and always have to be cooked. If they are still so green that they are difficult to peel, they are cooked even with the skin, until they are soft. Then they are cut and incorporated into other recipes such as stir-fries, curries, doughs… or they are fried.

The Ripe plantains they are sweeter and softer and, although it is not the most usual, it is possible to eat them even rawfor example in smoothies, or incorporate them into sweet dishes like breakfast porridge or banana bread.

On a nutritional level, plantains are rich in complex carbohydrates that provide stable energy without causing sugar spikes. They also contribute fiber, minerals such as iron, magnesium and potassium and vitamins A, C, B6 and K.

In recent years, they have begun to attract much interest due to their resistant starch content, a type of carbohydrate that functions as prebiotic fiber. This means that it is a type of starch that resists digestion and feeds the beneficial bacteria of the microbiota of the digestive tract.

Benefits for the digestive system and much more

Plantains have many health benefits. Apart from improving digestive health, increasing insulin sensitivity, strengthening the immune system and contribute to decrease inflammation in the body.

In addition, due to its richness in phytonutrients improve the appearance of the skin, strengthen the bones and improve concentration and brain and heart function.

Thanks to its mineral content help fight stress and depression and to prevent migraines, and are highly recommended for people with anemia.

but above all provide stable energy.

How to prepare and cook plantain

Bananas can be eaten from when they are green, which contain more starch and their flavor is more neutral, to when they are very ripe, which are usually sweeter. In general, it is common for them to be used way similar to potatoes:

They are getting ready boiled, fried or baked and are added to soups, stews, curries and stews. They can also be cook and use in masses of empanadas, arepas, breads, pizzas, pancakes or others. In the countries of origin, flour is made with green plantains and is used in soups and desserts custard type. ripe bananas can be done baked, gratin with cheese, add to breakfast cereals… They can also be added to desserts such as brownies, biscuits or muffins.

Green bananas contain more resistant starch, but both forms are very nutritious and everything is a matter of taste or the recipe that we are going to prepare. In general, green plantains are usually used for fryingsince they are more crunchy.

how to peel it

To peel a plantain, the best thing to do is cut the ends and make the cut lengthwise on the skin. Then carefully remove the skin.

If you are going to incorporate it into a recipe and it is too green to be able to peel it well, cut the ends, cut the banana in half and cook it with the skin in a pot with water, until it is tender, about 20 minutes.

Recipes with plantain

Here I leave you several recipes with plantain so that you can discover its potential in healthy cooking and make the most of its properties.

Stockfood

Patacones or tostones

The patacones or tostones are fried green plantain pancakes and, depending on which country we are in, they constitute a typical appetizer or garnish of Caribbean or Latin American cuisine.

So that the patacones remain crunchy, the green plantains are fried twice. We tell you below the traditional patacones recipe with all the tricks to make them look good on you.

If you want a lighter version of baked pataconesyou will find all the details in this other article on recipes rich in resistant starch.

As an appetizer, this delight is served with sauces such as guacamole, bean sauce, chimichurri or tomato. If it is taken as a garnish, it usually accompanies ceviche, fish dishes and other savory dishes.

Stockfood

Male banana pizza

An alternative of naturally gluten free pizza and without grains, suitable for people who follow a paleo diet.

photocuisine

Green plantain chips

Crunchy plantain chips, ideal for eating as a healthy snack and an alternative to potato chips. They are rich in fiber, vitamins and minerals, easy to make and ready in no time.

iStock

Gluten-free plantain empanadas

An alternative for a breakfast, snack or takeaway very easy to prepare and naturally gluten free.

The padding options they are innumerable: lentil bolognese, sautéed vegetables such as peppers, tomato, aubergine or spinach, all kinds of legumes and vegetable proteins such as tofu, tempeh or cheese…

Besides can be prepared with sweet fillings such as fruit compotes or even chocolate.

The traditional way is to prepare fried empanadas, but for a lighter version they can be done in the oven.