The plantain has a more consistent texture than the others, thus being ideal for the preparation of sweet and savory recipes. Discover the benefits of this nutrient-rich fruit! See also recipe suggestions and understand why it is not recommended to consume raw.
Banana nutritional information
- Water: 67.3 g
- Energy value: 116 kcal
- Protein: 0.79 g
- Carbs: 31.15 g
- Fibers: 2.3 g
- Calcium: 2 mg
- Iron: 0.58 mg
- Magnesium: 32 mg
- Phosphorus: 28 mg
- Potassium: 465 mg
- Vitamin C: 10.9 mg
The nutritional values available are for boiled plantains. Nutritionist Juliana Sousa (CRN/PR-10,746) states that this is the most recommended way to consume the fruit. These values are approximate, as they may vary according to some circumstances. “They depend on the climate, soil management, planting and harvesting”, says Juliana.
It is possible to freeze plantains, as long as they are cooked and cut into slices, to preserve their nutritional values and facilitate later consumption.
Benefits and harms of plantain
The plantain has several health benefits, but it is necessary to pay attention to the form of consumption. It is recommended that it be consumed cooked, and can be prepared in different ways to vary the menu.
With the help of nutritionist Juliana Sousa, we list the main benefits of this fruit. Check out below how this food can help in your well-being.
- Rich in dietary fibers that help in intestinal balance;
- Prebiotic action, as it is a substrate for the beneficial bacteria present in the intestine;
- It has flavonoids, therefore, it has antioxidant action;
- It is high in potassium, an important mineral for muscle recovery;
- High content of B vitamins, excellent for energy production;
- Rich in vitamin C that improves immunity and has antioxidant action;
- It has a low sodium content;
- High content of magnesium, a mineral that helps the body absorb vitamin D;
- It has tryptophan, an amino acid that helps the production of serotonin, therefore it has benefits for mental balance;
- Rich in zinc, excellent for the immune system.
Despite all the benefits, it is important to pay attention to the way of preparation, because when raw the fruit can cause poor digestion. “The cooking changes the nutritional value, as well as the glycemic index, however, in the case of plantains, the guideline is that they are always consumed cooked or roasted”, explains Juliana.
Therefore, consuming raw bananas can be harmful to health. “Due to the excess of starch present in this variety, it can make digestibility difficult when consumed raw”, warns the nutritionist.
12 recipes with plantains to bring the benefits to your daily life
There is no shortage of recipe options with this fruit. It is versatile and goes well in a wide variety of sweet, but especially savory, preparations. Check out some suggestions below.
1. Banana in the airfryer
To prepare, just cut the banana into very thin slices and put it in the Airfryer for 10 to 15 minutes, turning halfway through. The slices are crispy and delicious, great for breakfast or afternoon, and can be served with desired side dishes.
2. Banana chips
In this recipe the banana is sliced into thin slices. Then just grease a roast and bake on low heat, taking care not to burn. As the preparation is baked, it is a healthy snack option that can be consumed throughout the day.
3. Healthy plantain crumbs
Make up this recipe: onion, grated carrot, tomato, chopped plantain and salt. To prepare, just sauté everything in butter and finish with black pepper and corn flour. A farofa option to get out of the routine and be healthy at the same time!
4. Banana ceviche
A vegan and refreshing recipe, ideal for hot days. Use very ripe plantains and slices. Just marinate for half an hour in lemon and orange with salt and pepper. Then just finish with red onion, cilantro and tomato. A delight!
5. Mashed plantain
The banana must be very ripe for this recipe. Then, you need to sauté onion, add the banana and cook for 5 minutes. Finally, hit the banana in the processor or blender, hit the salt and pepper.
6. Rice with plantain
Start by sautéing the bacon and banana. Then book. Fry the onion and garlic, add the rice and cook until soft and fluffy. Then just add it with the banana and bacon and you’re done!
7. Banana gnocchi with jerky
You need to cook the bananas in water until they are soft. Then, mash with a fork while hot, season and let it cool. Prepare the jerky with bottle butter and cilantro. Prepare the gnocchi with flour, sauté with tucupi, add the meat and it’s ready!
8. Escondidinho de carne with plantain
The combination of plantain and dried meat is a hit. In this recipe, the meat is sautéed with onions and finished with green smell. The bananas are boiled and then mashed with curd. Finally, assemble the hideaway.
9. Ground banana moqueca
The traditional fish moqueca is also amazing in its vegetarian version made with bananas. To prepare, just sauté all the ingredients and then cook for 20 minutes with palm oil and coconut milk. Worth a try!
10. Sweet plantain
This banana is also great for making sweets. In this recipe, you just need to caramelize sugar, add sliced bananas, cinnamon, cloves and water until covered. Then cook on low heat for 10 minutes.
11. Roasted plantain
This recipe is a full plate for those who like the bittersweet taste. Start by roasting the bananas in their skins until they soften. Then remove the rinds, knead, spread dulce de leche and add the grated cheese. Finish by putting it in the oven to brown.
12. Banana cake
Great recipe for those who avoid gluten, as it is made with oats. Just mix all the ingredients in the blender and bake for 40 minutes. The cake is super fluffy and delicious!
Paying attention to the consumption tips and these recipes, you can benefit from the nutrients of the plantain. Keep bringing well-being to your routine and learn about the benefits of banana peel to enjoy all the fruit!
The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.