04/09/2026
🍌 Plantain
Unlike the bananas you might grab and eat straight from the fruit bowl, plantains are generally cooked, even when fully ripe. 🍌
How you use it depends on how ripe it is. Green plantain is firm and starchy, while as it ripens it becomes softer and sweeter.
🟢 GREEN PLANTAIN
Savoury rather than sweet.
● Slice into thick rounds, fry until softened, smash them flat, then fry again until crisp for tostones.
● Peel, slice thinly and fry or bake until crisp for plantain chips.
● Cut into chunks and add to Caribbean-style curries, stews or soups. Green plantain holds its shape well and adds a satisfying, starchy texture.
● Boil or steam until tender, then mash with seasoning as a savoury alternative to mashed potatoes.
● Slice lengthways, fry or bake, and serve alongside rice, beans, grilled food or spicy dishes
🟡 YELLOW, RIPE PLANTAIN
As the skin turns yellow, the flesh becomes softer and develops more sweetness.
● Slice lengthways or into rounds and pan-fry until golden and caramelised.
● Roast or bake until the edges become beautifully browned.
● Add cooked slices to porridge, oats, yoghurt or cereal for a naturally sweet, warm addition. A little cinnamon works beautifully here too.
● Serve alongside rice and beans, spicy dishes or grilled food, where the sweetness balances savoury and spicy flavours.
● Mash ripe plantain and use it in pancakes or fritters.
🟤 VERY RIPE PLANTAIN
When the skin becomes heavily spotted or almost black, don't panic. This is when the flesh is at its sweetest and softest.
● Fry the slices until deeply golden and caramelised.
● Bake with cinnamon and add to porridge, granola or yoghurt.
● Mash into pancake batter, muffins or other baked dishes.
● Simply fry or bake and enjoy as a sweet side alongside breakfast or as a snack.
One fruit, several stages of ripeness, and quite a different ingredient depending on when you decide to cook it. 🍌
🌱 A little nourishment from plantain
● Boosts Immune Function: High levels of vitamin C and vitamin A act as powerful antioxidants
● Supports Heart Health: Rich in potassium, plantains help regulate fluid balance, lower blood pressure, and reduce strain on the cardiovascular system
● Improves Digestion: Dietary fiber and resistant starch (especially in green, unripe plantains) add bulk to stool, prevent constipation, and support a healthy gut microbiome
● Stabilizes Blood Sugar: Unripe green plantains contain high amounts of resistant starch, a type of fiber that digests slowly and prevents sharp spikes in blood glucose
● Promotes Brain Health: A single serving provides a strong source of vitamin B6, which aids in energy metabolism, neurological function, and the reduction of inflammatory symptoms
Now I just need to decide which way I'm going to try first as I never used plantain before.
Have you cooked plantain before?
With love and gratitude
❤️ Irina
♡
♡
