Wednesday, October 14, 2009

Recipe #19: Roasted ripe plantain snack

I've already enthused about ripe plantains.
If you're interested in a healthy snack that's naturally low in sodium, but high in potassium, vitamins B6 and C and fiber, and heartier than bananas, here's an easy recipe: roasted ripe plantain.

You'll need an oven to make this (or a toaster oven).

1. First, get a ripe plantain per person. This may take some
2. Preheat your oven to high (425 degrees F)
3. Wash the plantain, then make a horizontal slit along one side
4. Put the plantain on a cookie sheet and bake in the oven for about 20 minutes. The peeling will become very dark, but the plantain inside will not burn.
5. Remove the cookie sheet and set it on a heatproof surface. Remember the plantain will be very hot, so let it cool a little before carefully peeling it and serving it on a plate.

While I like my roasted plantains "naked" they can also be eaten with peanuts or a sauce (when my unconventional son DK was young, he used to dip ihem in ketchup). When accompanied with a stew, of course, it is no longer a snack.

There are many variations to this: you could also cut the unpeeled plantain into 4 or 6 pieces and bake the same way. If you grease the cookie sheet lightly first, you can place sliced peeled plantains on it. This makes for a different texture, since the plantains are browned on the outside. Finally, you can cook plantains in the microwave, but I greatly prefer them cooked in the oven.


susan kennedy said...

love your website! my email is


Fran said...

Thank you for the kind words, Susan.

Madison Harris said...

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Very Best Regards,


Madison Harris
Relationship Manager, NutsOnline