Plantains are a traditional Dominican staple and they’re so delicious! And despite appearances, and their bad reputation, they can be very good for you!
“Plátanos verdes” (green plantains) are used in savory preparations, like fried tostones or mangu while “plátanos maduros” (ripened, or yellow, plantains) have had more time to ripen so they’re sweet and traditionally used for desserts. While you might think this starchy vegetable is ruining your diet they’re actually quite healthy. Here are some of their great health benefits and some of the best ways to eat them.
Their high vitamin content makes them an ideal replacement for potatoes. They are a great source of vitamin C, which can help prevent sickness, fight infection and promote healthy teeth and gums. The fiber content also helps keep you regular and they have even more potassium than a banana, which makes it a great food to counter the effects of sodium, help control blood pressure and reduce the likelihood of muscle cramps!
Unfortunately typical Dominican preparations of this starchy vegetable turn them into a once in a while treat – but they don’t have to be. These are my favorite recipes that are quick, easy and healthy.
Plátanos Verdes
Slice the plantain into very thin rounds, squeeze the juice of half a lemon on them and add a touch of sea salt. Spread them in a single layer on a coconut oil greased baking sheet, or on parchment paper, and bake in a 350-degree oven for about half an hour or more depending on how crispy you like them. This makes a great alternative to tostones and is wonderful to add some crunch to a salad or to dip into guacamole or hummus.
Plátanos Maduros
They are wonderful baked on their own with a touch of cinnamon and raw honey but if you’re adventurous try a raw salad. Make sure your plantains are very ripe for this! Slice the plantain into thin rounds, toss them in some lemon juice, and add a sprinkle of sea salt, some very finely sliced raw garlic and very thinly sliced red onion slices.
Enjoy!
Jacqueline Banks, who grew up in Casa de Campo, is a certified holistic health counselor and busy mother.
Her focus is on helping other busy moms in all stages of motherhood keep themselves and families healthy and happy. She uses natural and organic solutions to solve individual health problems and promote clean living.
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