June 30, 2017
Plantains are part of the banana family and are a staple in Caribbean cuisine. Plantains can be bitter, or sweet similar to bananas, but their ripening process is very much different than the common banana. The stage of their ripeness also dictates their flavour and uses. Plantains are never eaten raw, they are always cooked.
Plantains start off green and are very hard. They then turn yellow and then finally brown and black. The green plantain is starchy like a potato, and best boiled. The yellow plantain is sweeter and softer, and best grilled. The brown or black plantain is the sweetest, and is best baked.
As you can see, the darker the plantain gets, the sweeter it gets. This is opposite for the banana.
Try plantain as an alternative to the potato as a “starchy side” on your dinner plate. Plantains are a complex carbohydrate that are easily digestible due to their fibre content. Plantains are vitamin C-rich and, therefore, are high in antioxidants. They are also a source of vitamin A, another powerful antioxidant that also benefits vision, and B6, essential for keeping your heart functioning at its best. Plantains are high in potassium which controls heart rate and blood pressure. They are full of nutritional benefits and make a great substitute to the white potato.
Plantain and Tomato Skillet
Ingredients
- 2 green plantains
- 1 tomato
- 1 white onion
- 1 green onion
- 1 clove of garlic
- 1/2 red pepper
- 1 tbsp of Organic Ketchup
- black pepper
- Thyme
- 1 tbsp of cold pressed butter flavoured coconut oil (unflavoured coconut oil is an option as well)
- 30 grams of feta cheese (optional)
Instructions
- Finely chop the tomato, white onion, green onion, garlic, and red pepper.
- Boil the plantains in the skin for 20 minutes until soft. The skin should easily peal off.
- In a frying pan toss together the tomato, white onion, green onion, garlic and red pepper with a tbsp of butter flavoured coconut oil. Simmer and allow the flavours to develop.
- Peel the boiled softened plantains and slice. Toss the sliced plantains into the pan and mix together.
- Add a tbsp of organic ketchup and season with pepper and fresh thyme to taste.
- If you are seeking a creamier consistency, add a serving of feta cheese. This will provide a richer taste to the dish.
Serves 4. 1 serving (approx. 1/4 of total portion in pan with feta cheese):
213 calories (Carb = 48g, Protein = 2g, Fat = 2g, Fiber = 2g)
Serve this dish with your favourite organic, hormone free protein and you will successfully trick yourself into thinking your eating potatoes.
