Healthy Ways To Cook Plantain

Plantains are another variety of bananas that are usually grown in tropical areas. As seen in the image to the right, plantains differ from regular banana fruit in that they are usually bigger and firmer.

Plantains are very nutritious, they are known to be lower in sugar content than regular bananas, and are generally used for cooking. While bananas are almost always eaten raw, plantains tend to be cooked before it is consumed, though ripe plantain can also be eaten raw.

Unripe plantains are usually green in color, while ripe plantain's color vary from yellow to brownish-yellow. The ripe plantain is sweet. Green unripe plantain are not sweet, but are said to contain high level of iron.

The style of cooking plantain varies from one culture to another. Whether they are ripe or not, plantains can be cooked in the following ways:

By Boiling

To boil the green plantain, first rinse the skin to remove any dirt residue. Cut plantain into chunks, about 2 inches apart with skin on. Pour plantain chunks into 2 - 3 cups boiling salted water, cover and simmer for about 15 to 20 minutes. Drain and remove skin. Can be eaten alone or with some scrambled eggs and/or stew.

When cooked (boiled) the green plantain resembles potatoes in taste. It can be used as a substitute in some soup recipes that calls for potatoes. Boiling plantain with the skin on helps to retain most of the nutrients and also keeps it from getting soggy.

By Frying

Plantain can be fried in oil (preferably vegetable oil). To fry, remove the skin of plantain. Set your frying pan or wok on the stove at medium heat. Cut plantain into chunks, cubes, or circles. Different people like it different ways/shapes. Gently drop plantain pieces into hot oil to prevent oil from splashing which could cause serious burn. Fry plantain for about 5 to 10 minutes stirring or turning occasionally. Remove plantain from hot oil once its golden brown. Remove excess oil from plantain by dabbing with paper towel.

When fried, unripe plantain is very crunchy and is usually eaten as chips. It can also be used in the preparation of tostones. Fried ripe plantain on the other hand is very sweet and soft on the palette. Because of its sweetness, ripe fried plantain or chips are kids favorites and can be easily incorporated into any meal that kids love. When served with scrambled eggs and salsa, fried plantain makes a great breakfast meal. It is both a sweet and healthy combination. Fried plantain can also be eaten alone with stew, or as a side dish with rice and beans.

By Baking & Grilling

Plantain can also be cooked by grilling or baking. Grilled or baked plantain is said to retain all of its nutrients as nothing is lost as with boiling or frying it. This method of cooking is considered the healthiest of all and preferred by health conscious plantain lovers. It is also an healthy option for weight watchers.

A common method of grilling plantain is by placing peeled plantain on an open pit or grill. This is also called roasting. Plantain is left on an open fire pit until it is golden yellow (fully cooked).

In Nigeria (my native country), roasted plantain is called boli, or bole. In this part of the world, that is in Nigeria, plantains makes a full meal by itself. They can be fried in oil (dodo), cooked by boiling (with skin on), or pounded in mortar and combined with some yam variety to make a fufu like meal (akpu) that is then eaten with soup.

Some people prefer to grill plantain with the skin on while some prefer to have the plantain in direct contact with the coal. A grilled plantain should be well cooked after about 30 - 40 minutes of being on the grill.

If you do not have a grill or open charcoal pit, you can roast plantain in an oven. At 400 to 450^o (depending on the oven) leave the peeled plantain in the oven for about 30 to 40 minutes, turning occasionally to achieve an evenness in the roasting. I actually prefer this method because I don't have to deal with the smoke from the grill or pit and I get the same result, if not better.

Grilled plantain can be eaten alone as a snack, dipped in butter, with roasted Spanish peanuts (my favorite, seen above), or dipped in salted palm-oil.

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Plantain can be found in most grocery stores today. Especially in very diverse areas and cities. When buying your plantain, stay away from the overly ripe and mushy ones. Ripe, but firm plantains are better.

Keep it handy as a quick fix for snack, for a more elaborate part of your breakfast, or a side dish option. Whichever method you choose to prepare your plantain, one thing is sure, you'll enjoy having plantain as a great addition to your kitchen menu.