Edit ModuleShow Tags
Published:

Plantains: The Starchy Solution to Gluten-free Baking



Article author photo. Lauren Larson, MS, BS This featured post is by Emily Cooper, RD. You can follow this blogger @sinfulnutrition.

Plantains are slowly becoming more of a household name, competing alongside their sweeter cousin, the banana. This tropical fruit packs a nutritional punch by serving as a good source of fiber, vitamin C, folate and vitamin A. Even more, one plantain contains 20 percent of your daily potassium intake, more than the well-known banana at only 15 percent.

Not only are plantains a delicious source of nutrients, they can also serve as a gluten-free substitute for a variety of baked goods such as breads, muffins and even tortillas. This is due to the plantain's more starchy profile, which helps give these grain-free recipes their structure and texture. One of the main differences is that plantains must be cooked to be eaten, whereas bananas can be eaten raw. Much like the banana, plantains are more starchy and bitter when they are still green, and softer and sweeter when they turn brown.

A good rule of thumb to follow for substitution is one large plantain per one cup of flour in a recipe. Plantain flour is also available, and can be found at certain health food stores or online. Here is an easy two-ingredient recipe for plantain bread that is both gluten- and grain-free from Lori and Michelle of the wellness blog, Purely Twins.


Two-ingredient Plantain Bread

Recipe adapted from Purely Twins

Serves 8

Ingredients
1 large plantain, peeled (any ripeness will work)
2 large eggs

Directions

  1. Preheat oven to 350 degrees.
  2. Spray a loaf pan with non-stick spray, and set aside.
  3. Add peeled plantain and eggs to a blender or food processor. Blend until well combined.
  4. Pour mixture into prepared pan, and bake 15-18 minutes, or until bread is firm.
  5. Let cool for 5 minutes in pan, then remove and cool on wire cooling rack.

Emily Cooper, RD, is a New Hampshire-based dietitian working in the child nutrition field. She also maintains a health and wellness blog, Sinful Nutrition to share recipes, fitness, and all things health related. You can also follow her on Facebook, Twitter and Instagram.

Edit Module

More Stone Soup

Smoky Tomato Turkey Chili

Smoky Tomato Turkey Chili

A turkey chili recipe that uses plenty of spice to add not only heat, but also flavor. The one cup serving is satisfyingly delicious and nutritious!
Cacao Cherry Pistachio Semifreddo: The Perfect Summer Dessert

Cacao Cherry Pistachio Semifreddo: The Perfect Summer Dessert

With all of its nutrient-dense ingredients, this is a decadent and healthy treat you won’t want to miss!
Brighten Your Winter with a Kiwifruit Green Smoothie

Brighten Your Winter with a Kiwifruit Green Smoothie

As we settle in for winter, that's no reason to give up on fresh fruit because the sweet taste of kiwifruit is available all year round!
Invest with Nutrition Now to Age Better Later

Invest with Nutrition Now to Age Better Later

Think of every bite as a deposit into the bank of health, with nutrient-rich foods being valuable currency.
Edit Module
Edit ModuleShow Tags
Edit Module
Advertise with Food & Nutrition
Edit ModuleShow TagsEdit ModuleShow Tags


Stone Soup

Guest bloggers from around the world share with Food & Nutrition Magazine.

About This Blog

Stone Soup is a guest blog written by members of the Academy of Nutrition and Dietetics. Content — including information, recipes and views expressed — is that of the authors and does not reflect the positions or policies of Food & Nutrition Magazine or the Academy of Nutrition and Dietetics. Bloggers are required to pledge they will not write for Stone Soup on topics, companies or trade organization they currently represent or have represented at any time.

Learn about our guest blogs!

Comments Policy

Food & Nutrition Magazine provides this forum to exchange ideas, opinions and contributions within a positive community. Diverse viewpoints and constructive, respectful dialogue are welcome. Rudeness, misinformation, self-promotion and abuse are not. We reserve the right, without warning or notification, to remove comments and block users we determine violate this policy or our Terms & Conditions. You must include your name or be logged into a personal account on Disqus, Facebook, Twitter or Google+ to comment.

Archives

Edit Module

Get Stone Soup in Your RSS

Use your RSS reader's instructions to add Stone Soup to your list:

Atom Feed Subscribe to the Stone Soup Feed »

Get Our Blogs in Your Email

Stone Soup
Student Scoop