Sweet or Savory Plantains

Tastes of Perú: Sweet or Savory Plantains

Traveling to Perú was as much  a culinary adventure as it was a mystical adventure. I absolutely loved getting to taste and smell the flavors of Perú! Interestingly, the Peruvian diet was fairly easy for me to adapt to my food preferences (read more about navigating the Peruvian cuisine with dietary restrictions in my ebook). One of my favorite Peruvian staples is plantains! Plantains make a wonderful snack or side dish, and can be prepared in a variety of ways. They are a great way to include something sweet when following the Autoimmune Paleo Protocol (AIP) or a low FODMAP diet.

One of my favorite ways to prepare plantains is to bake them in the oven with some spices. They stay soft on the inside and get crispy on the outside, and are just so rich with flavor! This recipe showcases some Peruvian flair by using common spices that I tasted while traveling through Perú.

Recipe Notes:

For a savory version, I like to use garlic and paprika. Garlic and a variety of peppers (peppers are commonly referred to as aji) are used very frequently in Peruvian cooking. You will often find the sauces are some combination of garlic or peppers or both!

For a sweeter version (this makes a great dessert!), I love the flavors of cinnamon and maca. Maca is a very popular superfood root found in Perú and has amazing benefits for energy, libido, and viatlity. It has a nutty flavor that I find nicely compliments the sweetness of the plantains and cinnamon. 

Plantains are a great source of fiber and potassium and are rich in vitamin C, vitamin A and vitamin B-6! If you’ve never seen them at the store, they are usually parked near the bananas and are usually still quite green. Give them a couple of days and they will start to yellow and then brown. I find that they bake best when they are yellow with a few brown spots, but not totally brown. If they are still a little green, that’s ok too. They just won’t be quite as sweet.

Plantains

If you are curious about exploring Peruvian cuisine, please check out my ebook: The Healthy Traveler’s Guide to Real Food in Perú

In addition to being an excellent resource for traveling to Perú, this ebook covers a lot about the Peruvian cuisine that you can explore without leaving your own kitchen!

Learn about everything from Peruvian superfoods, like maca root, to the local specialties, like “el cuy”!

If you enjoy this recipe, please check out some of my other real food recipes

Sweet or Savory Plantains

(AIP, Paleo, Low FODMAP, Whole30, Dairy-Free, Egg-Free, Gluten-Free, Nut-Free)

Prep time: 15 minutes          Cook time: 20-22 minutes

Serves: 4

Ingredients

For Savory Spice:

For Sweet Spice:

*The spice measurements are for 2 plantains. If you want to do 1 sweet plantain and 1 savory plantain, halve the spices, using 1/4 tsp of each spice for each plantain.

Directions

  • Preheat the oven to 375F
  • Line a baking sheet with parchment paper
  • Combine the spices into a small bowl and set aside. If you want to do both mixtures, use half the measurements and split into 2 separate bowls.
  • Peel the plantains by using a knife to chop off the ends. Then create a slit through just the skin from end to end. Use your fingers to carefully remove the peel from around the fruit. If any of the skin remains on the fruit, carefully peel it off with a knife.
  • Slice the plantains on the diagonal about 1/4″ thick
  • In a bowl, toss the plantain slices with the melted coconut oil. 
  • Lay the plantain slices on the parchment paper
  • Sprinkle the spice mixture of your choosing on both sides of the plantains so they are evenly and well coated
  • Bake in the oven for 15 minutes, flip, and then for another 5-7 minutes. You want them a little brown and crispy.
  • Buen Provecho! 

Nutrition Information:

per serving 

183 calories, 7g fat, 1g protein, 29g carbs

34% fat, 2% protein, 64% carbs

Please let me know if you have any questions or comments, I love hearing from you! Spread the Love and share this recipe with someone!

If you would like help creating healthy meals, then Transformational Nutrition Coaching could help!

Book a FREE Discovery Session with me today and let’s work together to create a plan and transform your life!

If you are curious about exploring Peruvian cuisine, please check out my ebook: The Healthy Traveler’s Guide to Real Food in Perú

In addition to being an excellent resource for traveling to Perú, this ebook covers a lot about the Peruvian cuisine that you can explore without leaving your own kitchen!

Learn about everything from Peruvian superfoods, like maca root, to the local specialties, like “el cuy”!

Thrive Market
I have saved a ton of money while eating Real Foods by shopping at Thrive Market! This has been my favorite place to shop for real food pantry staples and non-toxic home and personal products for over 2 years! You can read my review of their service in a previous post. Think Costco + Whole Foods + delivered to your doorstep!

Get 25% off your first order at Thrive Market!

This post contains affiliate links. Read my affiliate disclosure.

Disclaimer: The information in this post is not intended as medical advice, or to replace a one-on-one relationship with a qualified health care professional. Marcelle encourages you to make your own health care decisions based upon your research, and in partnership with your doctor, licensed dietitian, or nutritionist. The information provided in this post and the entire contents of www.marcellephene.com are based upon the opinions of Marcelle Phene and are for general educational purposes, and have not been reviewed nor approved by the FDA. You are solely responsible for your health care and activity choices.

Get more Nutrition & Wellness tips!

* indicates required


 

Leave a Reply

Your email address will not be published. Required fields are marked *