As far as I can remember I have eaten plantains in soup, cake, muffins, flat-breads, pancakes and baked dishes. When I was growing up we lived in South America for a few years and my dear grandma used to make the most delicious treats using green, yellow and spotted plantains. These are a staple in many South American countries and have been used for centuries way before the grain free diets were introduced in North America.
Plantains give a rich texture to almost any recipe and add lots of great flavor. When choosing plantains be sure to remember that when they are green they are loaded with starch and this makes it harder to digest for some people.
The ones that are fully ripe with lots of black spots contain less starch (but more sugar) and the yellow ones are in between.
People following certain dietary protocols like GAPS should avoid using plantains as the starch can cause trouble for those trying to heal from a leaky gut. However for those following a standard grain free, gluten-free, Paleo and low carb diet this recipe will bring a warm smile on your face and you will find yourself licking your lips, it’s that good. To formulate this recipe I messed around with a Caribbean treat I also grew up eating which uses fried and mashed plantains in popular dishes with curried stews and chicken.
Growing up abroad was definitely a blessing and one of the reasons I love to cook so many dishes and create my own crazy twists to them. So here is to crazy and beautiful food!
Alrighty so for this quick and easy recipe you will need:
3 yellow or green plantains (Ecuadorian Plantains are among the best ones to use)
½ cup shredded coconut
1/3 cup avocado oil
¼ tsp Himalayan pink salt
¼ cup of spring water
1/2 tsp of coconut vinegar
Optional 1/4 tsp aluminium free baking soda – I don’t use it because it makes me sick
natural parchment paper
Wash your plantains, peel and then chop them up.
In your blender, (I used my manly Vitamix) add in 1/4 cup of spring water and 1/3 cup avocado oil and the rest of your ingredients.
Blend all ingredients together making sure to stop and push down any plantain chunks that don’t want to blend. Consistency should be thick and creamy not watery.
Scoop spoonfuls onto baking sheets lined with oiled parchment paper and bake at 400 degrees for about 15 minutes on the top rack. Then flip them gently with a rubber spatula and bake for another 15 minutes.
Remove from oven and enjoy!
Over the years I have used these as appetizer disks with cheese and tuna on top or as taco shells for shredded chicken and veggies. They also work great as a bread substitute for hamburgers and hot-dogs or veggie wraps.