DID YOU KNOW? Consuming plantains is a great way to relieve constipation and provide relief from hemorrhoids and digestive conditions like diverticulitis since they are high in fiber.

One cup of plantains contains 25-30 grams of fiber! The fiber and starch found in plantains are complex carbs.

Fiber and complex carbs are less processed and more slowly digested than the simple carbs found in processed foods. They keep you fuller and more satisfied for longer after a meal, which can be helpful for weight loss and management.

Cooked plantains are also a rich source of vitamins A, C, and B-6, and the minerals magnesium and potassium.

Although they may look like bananas, plantains are starchier, contain less sugar and are much more versatile as a cooking ingredient. Also, unlike bananas, plantains are typically cooked before eating.

How to prep plantains for cooking:

1. Use a paring knife, chop off ends of the plantain.
2. Score the sides of the plantain (lengthwise) all the way down.
3. Dig your thumb between the peel and plantain to remove each section of the peel.
4. Remove any remaining skin/peel using the knife.
5. From there you can dice, slice or use the plantain whole (depending on what the recipe calls for).

One of my favourite ways to enjoy plantains is in the form of tostones! Tostones are slices of unripe plantains, fried, flattened, then fried again.

They’re super easy and quick to make and only require 3 ingredients! Check out the recipe below.

Here are a few ways you can enjoy tostones:

  • As a snack or appetizer.
  • Dipped in guacamole or your favourite healthy dipping sauce.
  • As a breakfast side, along with bacon, eggs, and avocado.
  • With Picadillo
  • As a side to Latin American-style dishes or with any other meat dish.
Tostones

INGREDIENTS: (serves 2-3)
2 green (or slightly yellow) plantains, cut into 1-inch slices
1/4 cup avocado oil (more if needed)
Sea salt

INSTRUCTIONS:

1. Cover the bottom of a large frying pan with avocado oil. Heat at medium-high.

2. Add plantain slices and fry on both sides until golden (roughly 2-3 minutes per side).⁠ Season with salt.

3. Remove plantains from pan and gently smash between 2 pieces of parchment paper until flattened. You can use the bottom of a mug or plate to smash.

4. Add smashed plantains back to the pan (add more oil if needed) and fry again on both sides until golden brown (roughly 2 minutes per side).

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