Baked Plantains (VIDEO)

The tender inside and crispy skin outside baked plantain is an outstanding snack or appetizer you will enjoy. You only need two ingredients and optional extra seasonings to prepare this amazing dish. 

These days baked plantain is the talk of the health community, and trust me, they have many better reasons to discuss this amazing cooking banana. However, I have prepared the best and easiest way to enjoy the ripe plantains.

With plantains growing popularity, this ingredient is now found in many countries worldwide. So, I thought it was a perfect beginner recipe you can try if you want to experiment with it. It is easier to prepare, but this process needs less effort and is less messy.    

Also see, Baked Jicama Fries. Agatogo, and Baked Kelewele

FOR THE FULL LIST OF  INGREDIENTS, SCROLL TO SEE THE RECIPE CARD AT THE END. BUT BEFORE YOU SCROLL CHECK IMPORTANT INFORMATION THAT IS INCLUDED IN THE BLURB.

Plantain VS Banana What’s the Difference? 

When you look at plantain and banana side by side, you can see they look similar in many ways though plantain is bigger. 

The real difference is when it comes to uses, taste, and texture. Plantains are mostly eaten cooked, whereas you can eat bananas as it is. Plantains usually have a larger and tougher texture than bananas. Then the skin is much thicker and found in green, yellow, or very dark brown. 

Plantains are starchier and not quite sweet when they are green. When it’s ripe, they turn sweeter and become sweeter when cooked. You can easily boil, bake and fry plantains and turn them into any dish. Here are some points to understand what plantains are, 

• Plantains are not bananas, and they are related to bananas.
• Plantains are larger, starchier, and are typically eaten cooked, fried, boiled, or baked. 
• Bananas are sweeter and typically eaten raw.
• Plantains are popular in the Caribbean and West Africa. I grew up eating plantains, and it’s still a favorite in my home.
• I decided to bake them instead of frying them. Fried plantains are a popular part of my Jamaican cuisine.
• Plantains are sold in most supermarkets in the International section of the supermarkets here in the USA. It is typically larger than bananas.
• I love to serve it with my Instant Pot Pinto Beans, Vegan Brazilian Black Bean Stew, or my Chickpea Stew recipe.

How to Bake Plantains?

• To make baked plantains, make sure your plantains are very ripe, yellow with black spots as shown in the photo above, and not green. They should give slightly when pressed and not be firm.
• Peel plantains by cutting the ends off the plantain, cutting through the peel vertically, and removing the peel. See How To Peel Plantain?
• Make diagonal slices about 1/2 inch thick.
• Place slices on a sprayed baking sheet.
• Spray cooking oil on top of the plantain slices.
• Bake in a preheated oven at 425 degrees F, until golden brown for 20 minutes, turning halfway.

Choose the Right Plantain

You need to choose a strong yellow hue plantain to make baked plantain. This plantain isn’t overly sweet; instead, it’s firm with a delicate sweetness, which is just how I prefer it.

If you want to have super sweet plantain, choose the one with more dark spots than yellow. It will be soft and absorb more cooking oil when you hold it, making it mushy. 

Baked VS Fried Plantains

Fried food always tastes delicious. I get it. However, it is recommended to limit fried food as much as possible because it takes a large amount of oil. 

Frying plantains is easy and quicker, and it takes only a few minutes to prepare them. I understand why most people love fried food, but health is far more essential to think about. 

Baked plantain takes some time, mostly 20 minutes maximum, to prepare, but it saves so much oil and doesn’t lose any nutrients.   

1. To make baked plantains, make sure your plantains are very ripe, yellow with black spots as shown in the photo above, and not green. They should give slightly when pressed and not be firm.
2. Peel plantains by cutting the ends off the plantain, cut through the peel vertically then removing the peel.
3. Make diagonal slices about 1/2 inch thick.
4. Place slices on a sprayed baking sheet.
5. Spray cooking oil on top of the plantain slices.
6. Bake in a preheated oven at 425 degrees F, until golden brown for 20 minutes turning halfway.

I love to serve it with my Instant Pot Pinto Beans, Vegan Brazilian Black Bean Stew,  or my Chickpea Stew recipe.

Additional Flavoring Options

Want to prepare your baked plantain with some flavoring options? Why not try adding some,

• Cinnamon
• Clove
• Cayenne Pepper
• Allspice

You can show off your creativity with your family with the touch of additional flavorings. 

How to Store Baked Plantains? 

I love to enjoy these freshly baked plantains immediately. However, if you have leftovers, allow them to cool and store in the refrigerator or freezer for up to one week. 

To keep it in the freezer, add the slices on a tray with parchment paper and keep them in the freezer for some hours. After that, put the pieces in the Ziplock or freezer-friendly bag. 

To reheat the frozen plantains, put them in the oven until warmed thoroughly. In that way, you will get similar crispy plantains again. 

Can I Freeze Plantains? 

If you want to freeze plantains for later recipes, you can freeze them for up to 6 months. You can peel and slice them into individual pieces or cut them half; it’s up to you. 

Add the plantains to the freezer-safe bag and seal them. Then, write today’s date and put them in the freezer. Remember to use by date so that you don’t waste any food.   

Tips and Tricks To Prepare Baked Plantain

• Make sure to use parchment paper while baking to prevent plantain from sticking. 
• You can use whatever oil you prefer to prepare the plantains with a high smoke point. 
• I suggest you choose yellow plantains that are not too soft and hard. You will get a slightly sweeter plantain, but it will still hold the shape in the oven, and you will get a nice crispy texture. 
• If you buy an overripe plantain, try adding some cinnamon and sugar to make it a sweet treat. 
• The thinner or thicker plantain cut will depend on its crisp and tender level. It will also affect the baking time, so make sure you evenly cut the plantains. 
• Allowing plantains to cool off in the oven with the door slightly open will allow them to become crispy while cooling.  
• If you want to enjoy crispy plantain chips, then use green ones that are on the way to turning yellow. Slice them in ⅛ inch thin layers if possible.   

Plantain Health Benefits

Plantains are very low on sweet and starchy, similar to bananas. You should always cook plantains to eat them, as they taste very bad raw. They are not similar to dessert bananas which are sweeter and can be eaten raw. Plantains are green bananas, but they will turn yellow and dark if they ripen. 

Prepared plantains have similar nutrients as potatoes, such as vitamins, minerals, and calories. Vitamins A, C, B-6, fiber, and the minerals potassium and magnesium are all abundant in them.

This underappreciated item is worth for you to trip to the supermarket! Here are some of the plantain’s health benefits you should know,

Improves Digestive Health

Plantains are beneficial for our digestive health for 2 main reasons. To begin with, the resistant starch from plantains functions as a prebiotic, encouraging the growth of beneficial bacteria in the colon. On the other hand, plantains are high in fiber, which helps to enhance digestive function.

Helps to Control Diabetes

For persons who have Type 2 diabetes, maintaining glycemic control is a critical aim for them. This ensures that blood sugar levels do not decrease too low or rise too high. Plantains do not boost blood sugar because they do not break down in the small intestine. 

Low glycemic or GI index foods takes a long time to digest. GI of less than 55 is regarded as low, and plantains have a GI in the 40, making them a healthy meal option for people with diabetes.

Boosts Our Immune System

In terms of health, small changes can have a tremendous effect. For example, only tiny amounts of certain vitamins and minerals are required to maintain a healthy immune system. Plantains are full of vitamin B6, vitamin C, and magnesium, all of which are vital nutrients.

Helps to Manage Weight

The fiber and starch from plantains are also referred to as complex carbohydrates. These take time to be processed and digested so that they will stay in our stomachs for a while. In the meantime, they will keep us full, which will decrease any urge to eat more even after having a meal, resulting in a well manageable weight.

Good for Our Heart

Potassium present in plantains is very necessary for maintaining cells and body fluids that control our heart rate and blood pressure. Fiber from plantains also decreases our bad cholesterol and keeps our heart functioning perfectly.

Prevents Asthma

According to a study, eating plantains may help youngsters avoid asthma wheezing. The high antioxidant and potassium levels of plantains could be one cause for this. Check out more on the Health Benefits Of Plantain.

Other Plantain Recipes

1. How To Boil Plantains
2. Plantain Porridge
3. Plantain Fritters
4. Vegan Plantain Bread
5. Mangu
6. Fritos Maduros Fried Ripe Plantains

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