Fried Plantains: Recipe and Health Facts

Plantains are a variant of bananas that is rich in various nutrients and minerals. This may be a substitute to rice and other snacks if you want to stay fit and healthy.

fried plantains

Are you tired of having the same old snacks over and over again? Tired of eating burgers, fries, pizzas, and other unhealthy foods? Trying to stay healthy by changing your diet? It’s time to add fried plantains to your meal!


Plantain is one of the many variations of banana. Among all the types of banana, it is considered as the unique one. It also outstands the other bananas because of its physical qualities and contents.

Plantains have a green thick peel and starchy consistency. Those are its unique physical appearance that requires it to be cooked before eating, unlike bananas that can be eaten raw.

There are different recipes for plantains, but it is enjoyed best when fried.

We will talk more about the recipes later. For now, we are going to talk about the benefits of plantain which made it considered to be one of the “wonder fruits.”

1. Aids in Digestion

If you are worried about your irregular bowel movement, plantain is a great help for you.

Plantain is rich in fiber that helps in regulating the bowel movement and to flush out the dirt in your body.

If your family has a medical history of diabetes and unafraid to have it, plantain is a great help for you.

Harvard studies showed that a diet that is rich in fiber and low in sugar is the best combination to prevent the risk of type 2 diabetes.

2. Weight Loss

Losing weight to stay healthy and fit requires is really a challenge. It requires both healthy diet and exercise. If your goal is to lose weight, add plantain to your meal.

Plantain is a great source of complex carbohydrates. You might be thinking now that carbohydrate is not good when trying to lose weight. Let me tell you about carbohydrates to avoid believing false claims that it must not be a part of your diet when trying to lose weight.

Carbohydrates is divided into two categories: simple and complex.

Simple carbohydrates are made up of sugar alone. Foods like sugar, corn syrup, and juices are sources of simple carbohydrates. This type of carbohydrate is what you need to avoid when trying to lose weight.

Complex carbohydrates are made up of fiber, starch, and sugar. This is a great help to lose weight because its contents is good for your body and can be a substitute to white rice. Other foods that are rich in complex carbohydrates are oatmeal, wheat bread, and sweet potatoes.

3. Boosts Immune System

Plantains are also a good source of vitamin C.

Vitamin C is a type of antioxidant that helps to have a better immune system and avoid getting sick.

If you often get colds or other illness caused by viruses, it’s the time to consume fried plantains.

4. Healthy Heart

Have you experienced feeling exhausted even if you did not do much that day? Or feeling like you can’t move your body because of pain in your bones? Those are some of the signs that you have low potassium.

Plantain is a potassium-rich food. It has 465 milligrams of potassium, 107 milligrams higher than typical bananas.

Our body needs at least 4,000 milligrams of potassium daily to function well and avoid weakness.

Consuming the right amount of potassium helps in regulating the blood pressure and cholesterol level. It also helps in lowering the risk of stroke.

Potassium deficiency may lead to weak bones and damage to the kidneys and heart.

5. Enhances Brain Functioning

Plantains are also rich in vitamin B6. This is the vitamin needed by the nerves to work properly.

By consuming fried plantains, nerve cells in your body— especially in the brain— can function properly.

6. Healthy Skin

Plantains are not only rich in potassium, complex carbohydrates, fiber, vitamin C, and vitamin B6. It is also rich in vitamin A.

Vitamin A is also one of the antioxidants needed by our body. It promotes healthier skin and better eyesight.

If you want to have a healthy and flawlessly looking skin, eating foods rich in vitamin A such as plantain will do the magic.

7. Beneficial During Pregnancy

Folate is a variety of B vitamins. Its sole purpose is to produce DNA and RNA in the body. This is highly essential during the period of growth and pregnancy.

Want to know what fruit is a good source of folate? That’s right, it’s plantains!

For the parents out there and soon to be parents, keep on reading to know how to prepare plantains for your better half or children.

Fried Plantains

Frying plantain is not as easy as “put the plantain into hot oil and wait until golden brown,” it requires extra steps.

Things that you need are:

  • Green plantains
  • Oil – any type that you prefer
  • Salt

Let’s start cooking!

  • Preheat your pan by turning your stove into medium heat
  • Add oil
  • Peel the plantains and cut it into your desired size
  • Once the oil is hot, you may start putting your plantains to the pan
  • Wait for it to turn yellow and flip it (remember that the desired consistency is only until it turns yellow, not golden brown)
  • Once you reach the desired color and consistency for both sides, put it in a plate
  • Prepare a chopping board and extra plate
  • Put the fried plantain on the chopping board (you may cover the chopping board with plastic or foil before putting the plantain)
  • Press the plantain with the bottom part of the plate to flatten it (you may also add a plastic or foil before pressing it with the plate)
  • Remember not to press the plantain to hard to avoid breakage
  • Once you have flatten your plantains, turn on the stove again to medium heat
  • Fry the flatten plantains into the hot oil (you may add a pinch of salt to the plantain before frying)
  • Wait for both sides to become golden brown
  • Serve and enjoy your healthy and delicious snacks

This fried plantains may also be used as a substitute to sandwich bun. You may also be creative by adding cheese in between two plantains before frying it.

There are a lot of ways to enjoy your fried plantains. Just be creative!

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