Green plantains are very popular ingredients in African and South American and African cuisines, but it is now readily available in health food groceries stores around the United States. I buy them mostly at Whole Foods, but I’ve seen them at Natural Groceries and Safeway too.

Plantains belong to the banana family. They are less sweet (especially when green), and they contain less starch than their banana cousin.

I like to use plantain in my recipes because they are an extremely versatile ingredient. I use it as a fruit or as a vegetable, depending on its stage of ripeness.

Plantains ripen much slower than bananas do, because of the amount of moisture contained in each type of fruit. When fruit contains more moisture, its starch is broken down into sugar faster—this process is called hydrolysis. Plantains contain more starch and less moisture than bananas; the hydrolysis occurs at a much slower pace.

Because plantains take much longer to ripen, this allows us to use them in different ripening stages for different recipes.

Different stages of plantain ripening:

Stage 1: Green, or Platono Verde: pancakes, bread, chips, crackers, and sups.

Stage 2: Semi-Ripe, or Platano Pinton: tortillas, waffles or mashed plantains.

Stage 3: Ripe, or Platano Maduro: apple fritters or pizza crust.

Stage 4: Very Ripe, or Platano Negra: cakes, baked sweet plantains, brownies or caramelized plantains.

I mostly use them during the green stage because they act as resistant starch. That is why plantains gained popularity in the Westen world. Resistant starch will keep you feeling full for longer. In the low-carb diet obsession everywhere, you may have been tempted to cut out starchy foods entirely, but healthy high-starch foods can help you boost energy, lose weight and cut cravings and boost energy. More about resistant starch here.

The Benefits of Plantains

1. Plantains are one of the most potassium-rich foods on the planet! Potassium is essential in keeping our electrolyte balance.
   Potassium helps regulate blood pressure because it combats the effects of sodium. Eating plantains is a great way to help us reach our daily potassium goals, and help us keep our blood pressure low.
2. Plantains are low in sugar, which means that eating those pancakes will not elevate your blood sugar levels. Keeping your blood sugar levels stable is one of the three foundations of hormonal balance.
3. Plantains are full of fiber, which will help you to be regular. Fiber helps with detoxification and removes metabolized hormones form your body, so it is essential to get at least 30 grams of fiber a day. Fiber will also make you feel full, which can help with weight control.

I enjoy cooking with plantains. I use them in my baked goods as a substitute for grains, other starches, and eggs. I became very fond of them, and it is a staple food in my household.

Enjoy and let me know how you liked it!

Equipment: high-speed blender like Vitamix or a good food processor, skillet

Green plantains pancakes recipe:

Serves: 4
Ingredients
4 medium-size green or yellow plantains
2 tbsp lemon juice juice
¼ cup of avocado oil, coconut oil or ghee, melted
1/4 cup coconut milk
1/2 tsp sea salt
2 tsp ghee, or avocado oil

Filling – savory option (for 4)
2 portobello mushrooms, diced
1 cup of spinach
1/2 small onion, diced
3 cloves of garlic, crushed
1 tbsp avocado oil
2 tbsp fresh dill chopped
you can also add avocado or turkey bacon to it

Filling – sweet option (for 4)
2 green apples
2 tbsp coconut butter
1 tsp cinnamon
1 tsp cardamon
1 tbsp lime juice
1 tsp vanilla
pinch of sea salt
stevia to taste
you can also use any fruits you want

Directions
Peel and slice the plantain.
Put the plantain, coconut milk, lime juice, oil, and salt in a blender. Blend until smooth. Add water if you need more liquid to blend.
Melt 1 tsp of avocado oil or ghee in the skillet.
Take 1/4 cup of butter and put in a hot skillet. Depends on the size of the skillet you should fit three pancakes in.
Cover with a lid with a hole in it for the water to evaporate.
Cook on medium heat until the top is dry, then flip it.
Cook for another 3 minutes or until browned.

Savory filling:
Brown onion and garlic in a hot skillet. Add mushrooms and cook for 10 minutes until mushrooms are soft. Add dill, salt, and pepper on end.

Sweet filling:
Slice apples. Heat the skillet with the oil. Add a little bit of water and add spices. Cook it until apples are soft.

Serve with either sweet or savory filling.

I Health,

Angie

Resistant Starch: Everything You Need to Know About This Healthy Carb

https://draxe.com/plantains/