Plantains are first cousins ​​to the typical Canary Islands bananas or other sweet banana varieties. This banana, larger and less sweet, We can easily find it in greengrocers and other food stores run by Latin Americans, since In many areas of South America it is one of the largest sources of carbohydrates of the diet, as in other tropical countries in Asia and Africa.

Properties of plantain

Plantains are generally less sweet, because contain more starch than typical bananas and that is why it is most common to consume them cooked. We can find them from green, unripe, or yellow to almost 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 skinuntil they are soft. They are then cut and incorporated into other recipes such as stir-fries, curries, doughs… or fried.

The ripe plantains They are sweeter and softer and, although it is not the most common, 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 levelplantains are rich in complex carbohydrates that provide stable energy without causing sugar spikes. Furthermore, they provide fiber, minerals such as iron, magnesium and potassium and vitamins A, C, B6 and K.

In recent years, they have begun to attract a lot of interest for their content of resistant starch, 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 reduce inflammation in the body.

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

Thanks to its mineral content help combat stress and depression and 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 consumed from when they are green, which contain more starch and their flavor is more neutral, until when they are very ripe, which are usually sweeter. In general, it is common to use similar to potatoes:

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

Green bananas contain more resistant starch, but both forms are very nutritious and it’s all a matter of taste or the recipe we are going to prepare. In general, Green plantains are usually used for frying.since they are crispier.

How to peel it

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

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 you can discover its potential in healthy cooking and make the most of its properties.

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 side dish of Caribbean or Latin American cuisine.

So that the patacones are crispygreen plantains are fried twice. Below we tell you the recipe for traditional patacones with all the tricks to make them look good.

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

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

plantain pizza

An alternative of naturally gluten free pizza and grain-free, suitable for people who follow a paleo diet.

Green plantain chips

Crispy plantain chips, ideal to have 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.

Gluten-free plantain empanadas

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

The filling options They are countless: lentil bolognese, sautéed vegetables such as peppers, tomatoes, eggplant or spinach, all types 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 you can make them in the oven..