Plantains: Starchy Cooking Bananas Packed with Energy
Plantains are starchy, less sweet cousins of bananas, eaten fried, boiled, or baked in savory and sweet dishes around the world.
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What Are Plantains?
Plantains (*Musa paradisiaca*) look like large bananas but are starchier and usually eaten cooked. They are a staple in Africa, the Caribbean, Latin America, and South Asia.
Nutritional Profile
- **Calories:** ~120 kcal per 100 g (raw)
- **Carbohydrates:** Rich in complex starch
- **Fiber:** Good source of dietary fiber
- **Micronutrients:** Potassium, vitamin C, vitamin A (in ripe plantains)
Health Benefits
- **Energy source:** Slow-digesting starch ideal for sustained energy
- **Gut health:** Fiber supports digestion
- **Heart health:** Potassium helps maintain blood pressure
- **Gluten-free:** Naturally free from gluten, suitable for celiac diet
Potential Downsides
- **Fried preparations:** Can be high in calories and fat
- **Overripe plantains:** Higher sugar content—monitor if managing blood sugar
- **Latex allergy cross-reaction:** Rare, but possible
How to Use
- **Green (unripe):** Fry for **tostones**, chips, or boil and mash for **mofongo**
- **Yellow (ripe):** Fry until caramelized (**maduros**), bake, or add to stews
- **Flour:** Can be made into gluten-free pancakes or breads
Summary
Plantains are versatile, nutrient-rich cooking bananas—excellent source of complex carbs and flavor in global cuisines.
- 1. Plantains
zeleno-žuta banana namijenjena kuhanju/prženju; koristi se za tostones, mofongo, čips i pečene priloge
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