Baked Plantains Recipe (VIDEO) - A Spicy Perspective (2024)

FAQs

What does roasted plantain give to the body? ›

Plantains are a carb-rich food and a good source of fiber, vitamins, and minerals. They also contain antioxidants that fight free radicals. With good levels of vitamin C, they can also support immune function. Likewise, their vitamin B6 content may reduce cardiovascular risk and improve mood.

Cooked plantains are nutritionally very similar to a potato, calorie-wise, but contain more of certain vitamins and minerals. They're a rich source of fiber, vitamins A, C, and B-6, and the minerals magnesium and potassium. This hidden superfood warrants a trip your local grocery.

For quicker results, place your plantain in the oven at 300ºF. Keep the peel on! Remove after 15-20 minutes.

But since the unripe plantains don't taste like much on their own, soaking the slices in salt water will help draw out their subtle flavors. Soaking green plantains can also add moisture to the naturally dry starch and help the tostones to crisp up nicely when they're fried.

Bananas and plantains have very similar nutrition profiles. Both are good sources of several vitamins, including potassium, magnesium and vitamin C. They're also good sources of fiber. Bananas do have more sugar, though, and plantains have more starch.

Vitamins and Minerals

Plantains are a good source of potassium, whereas potatoes are lower in potassium content. Plantains also contain some vitamin A and vitamin C, although the amounts are not substantial.

5 If you're not used to eating a lot of fiber, plantains can cause discomfort like gas, bloating, and constipation. Increase your intake slowly, allow plantains to ripen fully, and cook before eating to reduce digestive distress.

From this chart, you can see that plantains are like bananas with the nutrient content ramped up to 11. They have more starch, more vitamins and minerals, more everything. They also compare favorably to sweet potatoes – equally good for you, but containing slightly different nutrients.

While raw green plantains contain more calories and carbohydrates than yellow plantains, their fiber content is higher, and their naturally occurring sugar content is lower.

Avoid plantains that are cracked or moldy. Plantains last a long time at room temperature, gradually ripening and changing color. When a plantain is black, it should still feel as firm as a firm banana. If it's very hard, throw it out.

Can you eat a plantain raw? ›

Ripe plantains are sweet like a banana, without the banana flavor. They can be eaten raw but are best when fried. The edges caramelize and become crispy like the edges of pancakes cooked in butter.

Plantain is a source of dietary fiber, vitamins A, C, B6 and magnesium and potassium. It's safe for your dog to eat the plantain fruit but it needs to be cooked. You can cook it the same way as potatoes. To help retain the most nutrients, steaming plantain is best.

Healthiest Plantain Preparation

Plantains can be eaten raw or cooked but are usually enjoyed cooked in some way. Plantains can be baked, fried, boiled, or grilled. Ripe plantains can be peeled and eaten like a banana, but even ripe plantains are usually best enjoyed cooked.

You can not eat raw plantains; you must cook them like a vegetable due to their high resistant starch content. As plantains ripen, their starch converts to natural sugar, making it even sweeter. Plantains are an essential part of the Caribbean, Central and South American, African, and Southeast Asian cuisines.

In addition to providing you with energy, plantains boost the immune system, improve digestive health, regulate glucose in the blood, promote heart health, enhance brain function, lower cholesterol, strengthen bones, and are high in essential nutrients like magnesium and potassium.

Plantains are a good source of antioxidants, including vitamins C and A. Antioxidants are compounds that help reduce free radical damage and oxidative stress and may lower the risk of many diseases, such as cancer. Vitamins A and C are two of the top nutrients to support your immune system and fight disease.

Plantains are a starchy fruit that are a good source of vitamins and minerals, including potassium. However, high levels of potassium in the blood can also be a sign of kidney dysfunction or damage. Therefore, individuals with kidney problems may need to limit their intake of high-potassium foods like plantains.

Adverse Effects. The resistant starch in plantains may make them difficult to digest. Green, raw plantains are especially high in resistant starch. 5 If you're not used to eating a lot of fiber, plantains can cause discomfort like gas, bloating, and constipation.

Plantains can be eaten raw or cooked but are usually enjoyed cooked in some way. Plantains can be baked, fried, boiled, or grilled. Ripe plantains can be peeled and eaten like a banana, but even ripe plantains are usually best enjoyed cooked.