Plantains are a cousin to the banana but straighter, larger, not as sweet and are a staple food in many parts of the world. Since they are starchier, plantains are typically cooked in various ways to eat. You will see plantains traditionally fried or baked, add to stews, etc. In Mexico, Latin America and much of the Caribbean, plantains are used to make fries much like potatoes are used in North America.
Plantains are used when very green to yellow for more savoury dishes to black and sweeter for desserts and baking (can be a substitute for bananas). Since they can be used at various stages, they are a much longer lasting fruit than bananas.
I buy several plantains, green to yellow when they are available and puree them then freeze the puree in a square glass dish. Then I divide it into half cup portions to use by cutting it (i.e. - 6 cups I divide into 12 squares) when firm but not frozen solid.
Unripe plantain (like green bananas) provides resistant starch that is a prebiotic food for your gut microbiome. You do not digest resistant starch so it helps with weight loss too.
I developed a couple of pancake recipes using green to yellow plantains that use the pureed flesh to make tasty gluten-free pancakes.
Savoury Gluten-free Pancakes
by !Jeannette Leduc on July 04, 2016
Savoury Gluten-free Vegetable Pancakes
1/2 cup pureed plantain, green to yellow – not ripe and black
1 egg
1 tbsp coconut flour
1 tbsp arrowroot or tapioca flour
1 tsp lemon juice
2 tbsp water or saved vegetable water from steaming
1/2 tsp baking powder
1/4 tsp baking soda
couple of dashes of salt
couple of grinds of fresh pepper
Your choice of ¾ cup grated or thinly sliced vegetables that are steamed. I usually include onions and carrots then anything else I have on hand such as asparagus, celeriac, celery, chopped spinach, kale, pak choi, etc. I like to have extra of the well-drained seasoned vegetables to top the pancakes so I do about 2 cups of the steamed vegetables. For seasoning I use a ½ tsp. vegetable bouillon powder. Let cool.
Combine the top 7 ingredients with a hand mixer or wand mixer then gently mix in the ¾ cup of cooled vegetables. Divide into 2 large (5-6 inches) pancakes in 2 medium heated fry pans with some avocado, palm kernel oil or ghee added or you can use non-stick ceramic pans with just a light spray of oil. Turn them when bubbles have formed and they have browned on the underside.
When cooked, I top them with butter and more of the warm, steamed and seasoned vegetables I cooked to add to the pancakes. Along with a side of other vegetables or a side salad, the two pancakes make an enjoyable and filling dinner for me. .
Delicious Gluten-free Blueberry Pancakes
1/2 cup pureed plantain – green to yellow
1 egg
1 tbsp coconut flour
1 tbsp tapioca or arrowroot flour
2 tsp coconut sugar (more if you like things sweet, I don’t)
1/2 tsp baking powder
1/4 tsp baking soda
1/4 tsp cinnamon powder
1/8 tsp salt
2 tbsp water
1/4 tsp vanilla extract
3/4 cup of fresh or frozen blueberries (I used frozen wild blueberries)
Heat a couple of pans to medium heat.
Blend all ingredients except blueberries, an immersion blender works well.
Add ghee, coconut oil or avocado oil to your hot pans and pour half of batter in each pan spreading it out to 4-5 inch diameter. Sprinkle blueberries on each pancake leaving a few to top your pancakes.
Turn pancakes when nicely browned and starting to bubble.
Remove when cooked and top with organic butter, remaining blueberries and some real maple syrup.
ENJOY!