Plantain Recipes

Though they appear to be rather similar, bananas and plantains are most definitely NOT the same! Plantains not only are much larger than bananas, they are sweeter and have two bananas worth of potassium in just one. Why not try adding this nutrient rich treat to your next smoothie or meal as a banana substitute? Here are a few recipes you can try below:

Plantain Almond Smoothie 

Ingredients

• 1 ripe plantain
• 30 de-skinned or blanched almonds
• 1 1/2 cups Chilled skim or whole milk

Instructions

1. If using skinned almonds, soak the almonds in warm water for 30 minutes. Peel off the skin from the almonds or use blanched almonds.
2. Cut the plantain vertically and remove the black seeds in it using a sharp knife.
3. Slice the plantain.
4. In a blender, combine the plantain, almonds and milk, grind to a smoothie.
5. Pour into a tall glass. If needed, add ice cubes.
6. Ripe plantain are sweeter, and therefore will keep you from needing to use sugar. If you would like your smoothie to be sweeter try adding honey or agave nectar as a sugar alternative.

Black Pepper and Plantain Crusted Cod 

Ingredients

• 2 tbsp water
• 2 eggs
• 1 lb fresh cod fillets, cut into 1 oz fillets
• 1 bag of plantain chips
• a pinch of salt and fresh ground black pepper
• 1 tbsp coconut oil for pan frying.

Instructions

1. Whisk egg and water together in a shallow bowl.
2. Crush the plantain chips in a food processor with a pinch of salt and some fresh ground black pepper.
3. Spread the plantains out on a plate.
4. Dip the fish in the egg mixture and then coat with the crushed plantains.
5. In a large pan, on medium heat, melt the coconut oil. Place the fish into the heated pan.
6. Allow to cook until golden brown on one side 3-4 minutes (depending on thickness).
7. Carefully flip the fish and cook until golden brown on the other side. approximately 2 minutes (depending on thickness).
8. Check the fish by breaking it apart in the middle. it should flake easily.

Crispy Plantain Fries 

Ingredients

• 1-2 plantains (per person)
• Coconut or grapeseed oil for coating the skillet
• Salt and pepper to taste

Instructions

1. Peel the plantains, slice them in half diagonally and then cut into the shape of french fries.
2. Pour oil into frying pan. You’ll want the plantains to be covered halfway up their sides.
3. Fry over medium heat until they are crispy on the outside and cooked through on the inside. They taste fantastic lightly cooked or extra well done. Flip them around in the oil a few times until all sides are cooked.
4. Sprinkle salt and pepper on before they cool.

French Galette Pancake w/ Sweet Plantain in Butter Rum Sauce

Ingredients

• 6 tbsp oat bran (not oat meal)
• 6 tbsp fromage blanc or low fat cream cheese at room temp
• 4 egg whites

Instructions

1. Mix all ingredients together in a bowl.
2. Heat a nonstick 9″ skillet to medium.
3. Take 1/4 of the mixture out of the bowl and pour into the entire bottom of your skillet.
4. Cook like you would a pancake, waiting for the bubble to form in the middle and then flip.
5. Cook for an additional minute then slide onto plate.

Sweet Plantains in Butter Rum Sauce

Ingredients 

• 2 sweet plantains
• 2 tbsp dark rum (Bacardi Gold)
• 1/2 cup unsalted butter
• 1/2 cup sweetened almond milk
• 1 cup of sugar
• 1/2 cup heavy cream

Instructions

1. Peel plantains and cut into 1/2 inch round slices.
2. Heat skillet to medium and add butter.
3. Melt butter, then add the plantains and cook until brown on each side, about 2.5 minutes per side.
4. Remove plantains from skillet, while leaving the butter.
5. Add sugar to butter and cook, while stirring, on medium until caramelized, about 4 minute.
6. In a microwave heat rum and milk for 30 seconds.
7. Add the milk and rum mixture to the caramel. Whisk to incorporate.
8. Add plantains and simmer for 6 minutes. Remove from heat and add to your pancakes
9. Spoon sweet plantains and sauce onto half of the galette, fold over other side and top with whipped cream.

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