What are plantain chips?
Plantain chips are crunchy snacks made from green plantains, a starchy cousin of the banana. Unripe plantains are sliced and fried or baked until crisp and golden brown. The result is a salty, savory chip that's naturally gluten-free.
Green plantains have a firm, starchy texture, unlike their sweet, soft, ripe counterparts. To make plantain chips, the unripe fruit is peeled, sliced thinly, and fried in oil or baked in the oven. The high-heat method causes the starch in the plantains to expand and puff up, resulting in a light, airy crispness.
Plantain chips are popular in Caribbean, West African, and South American cuisines. They have an earthy, nutty flavor with subtle notes of banana. The chips pair well with salsas, guacamole, hummus, or cheese. You can also crush them up to use as a crunchy topping for salads.
Nutritionally, plantain chips are high in nutrients like potassium, vitamin B6, and manganese. They contain resistant starch, a type of fiber that can help improve gut health and blood sugar control. However, like regular chips, plantain chips are often high in fat, calories, and sodium, so enjoy them in moderation.
Have you discovered this tropical treat yet? Plantain chips offer a unique blend of flavors and textures, as well as some nutritional benefits. Keep a bag on hand for a healthy snack alternative or to add crunch to your favorite dishes. Once you start munching on them, you'll have a hard time stopping!
Nutritional Benefits of Plantain Chips
Plantain chips are more than just a tasty snack. They offer some nutritional benefits you may not expect.
Fiber
Plantain chips provide fiber, which aids digestion and helps keep you feeling full. A one-ounce serving contains about 2 grams of fiber, which is 7% of your daily needs. Fiber also helps maintain bowel health and may help lower cholesterol.
Potassium
Plantains are high in potassium, a mineral important for heart health, bone strength, and metabolism. A one-ounce serving of plantain chips contains about 195 milligrams of potassium, which is over 5% of the recommended daily intake. Potassium helps maintain blood pressure in a healthy range and transmits signals to your nerves and muscles.
Manganese
Plantain chips also provide manganese, a trace mineral important for bone health and metabolism. A one-ounce serving contains about 0.2 milligrams of manganese, which is over 10% of your daily needs. Manganese helps form connective tissue, bones, blood clotting factors, and sex hormones.
Healthy fat
Unlike regular potato chips, plantains are fried in coconut oil, which is high in medium-chain triglycerides. These healthy fats may help boost metabolism and fat burning. Coconut oil is also very heat-stable, so it does not oxidize easily during frying like other oils.
Who knew plantain chips could be so good for you? Next time you're craving something crunchy and salty, reach for a bag of plantain chips. Your body and taste buds will thank you.
Healthy Plantain Chip Recipes
Crispy Baked Plantain Chips
Ingredients:
- 2 green plantains
- 2 tablespoons of olive oil
- Salt, to taste
- Optional: paprika or chili powder for a spicy kick.
Instructions:
- Preheat your oven to 375°F (190°C).
- Peel the plantains and thinly slice them into rounds using a mandoline or sharp knife.
- Toss the plantain slices in a bowl with olive oil until evenly coated.
- Arrange the slices on a baking sheet, ensuring they don't overlap.
- Sprinkle with salt and any optional seasonings of your choice.
- Bake for 15-20 minutes, flipping the chips halfway through, until they are golden and crisp.
- Remove them from the oven and let them cool for a few minutes before indulging in this guilt-free snack.
Sweet and Spicy Plantain Chips
Ingredients:
- 2 ripe but firm green plantains
- 2 tablespoons of honey
- 1 tablespoon of olive oil
- 1 teaspoon chili powder
- Salt, to taste
Instructions:
- Preheat your oven to 375°F (190°C).
- Peel the plantains and slice them thinly.
- In a bowl, mix honey, olive oil, chili powder, and a pinch of salt.
- Toss the plantain slices in the honey mixture until well coated.
- Arrange the slices on a baking sheet, ensuring they're in a single layer.
- Bake for 15-20 minutes or until the edges are golden brown.
- Allow the chips to cool for a few minutes before serving. The combination of sweetness and heat will leave your taste buds craving more.
Garlic Parmesan Plantain Chips
Ingredients:
- 2 green plantains
- 2 tablespoons of olive oil
- 2 cloves garlic, minced
- 1/4 cup grated parmesan cheese
- Salt and pepper, to taste
Instructions:
- Preheat your oven to 375°F (190°C).
- Peel and thinly slice the green plantains.
- In a bowl, combine olive oil, minced garlic, parmesan cheese, salt, and pepper.
- Toss the plantain slices in the mixture until well coated.
- Arrange the slices on a baking sheet, ensuring they are in a single layer.
- Bake for 15-20 minutes or until the chips are golden and crispy.
- Sprinkle extra parmesan cheese over the chips while they are still warm for an extra burst of flavor.
Cinnamon Sugar Plantain Chips
Ingredients:
- 2 ripe green plantains
- 2 tablespoons coconut oil, melted
- 2 tablespoons of granulated sugar
- 1 teaspoon ground cinnamon
Instructions:
- Preheat your oven to 375°F (190°C).
- Peel and thinly slice the green plantains.
- In a bowl, combine melted coconut oil, sugar, and ground cinnamon.
- Toss the plantain slices in the mixture until well coated.
- Arrange the slices on a baking sheet, ensuring they are in a single layer.
- Bake for 15-20 minutes or until the chips are golden brown.
- Allow the chips to cool, and then enjoy the sweet and spicy combination of cinnamon and sugar.
Tips for Choosing and Storing Plantain Chips
When choosing plantain chips, look for ones made from green plantains, not ripe yellow ones. Green plantains have a lower sugar content and higher starch, so they get nice and crunchy when fried or baked. Check the ingredients to make sure the only ingredients are plantains, oil, and salt. Some brands add extra sugar, preservatives, or fillers, which reduce the nutritional benefits.
For the freshest taste, look for a “sell-by” date at least a few months away. Once opened, store your plantain chips in an airtight container. They will stay crisp for 1 to 2 weeks. If they do get a little soft, spread them on a baking sheet and warm them in a 300-degree oven for 5 to 10 minutes until crisp again.
Creative Ways to Use Plantain Chips in Meals and Snacks
Plantain chips are so versatile, you can use them in both sweet and savory ways. Here are a few creative ideas to inspire you:
- Toppings for yogurt or ice cream: Crumble some plantain chips on top of your favorite yogurt, ice cream, or frozen yogurt. The slight bitterness pairs perfectly with creamy, sweet treats.
- Trail mix additions: Toss some plantain chips into your homemade trail mix with nuts, seeds, dried fruit, and chocolate chips. They add a satisfying crunch and a savory-sweet flavor.
- Nacho toppers: Use plantain chips in place of corn chips to make plantain chip nachos. Top them with beans, salsa, guacamole, cheese, sour cream, jalapeños—whatever you like! The sturdy chips stand up well to heavy toppings.
- Soup or chili garnish: Garnish a bowl of black bean soup, chili, or Caribbean-inspired stew with a handful of crushed plantain chips. They add texture, color, and a tropical twist.
- Bruschetta topping: Top the Italian bruschetta with mashed avocado or bean puree, and finish it off with crumbled plantain chips. The mix of Mediterranean and Caribbean flavors is delightful.
- Salad booster: To boost nutrition and crunch in a salad, sprinkle some plantain chips on top. They pair especially well in salads with tropical fruits like mango, pineapple, or papaya and a creamy dressing.
Plantain chips can inspire you in the kitchen. Don’t be afraid to experiment by incorporating them into more of your favorite recipes and snacks. Their versatile, robust flavor complements both sweet and savory foods. Get creative and enjoy!
Tips for Preserving Plantain Chips
Preserving the crispiness and flavor of plantain chips can be a challenge, but with the right techniques, you can extend their shelf life and maintain their deliciousness. Here are some tips for preserving plantain chips:
- Proper Storage: Store your plantain chips in airtight containers to prevent exposure to air, which can make them stale. Use opaque containers or store them in a dark place to shield the chips from light, which can cause them to deteriorate faster.
- Cool and Dry Environment: Keep the plantain chips in a cool, dry place. Humidity can lead to sogginess, so avoid storing them in areas prone to moisture. A pantry or cupboard is an ideal location, as long as it's away from heat sources.
- Use desiccant packs: Add desiccant packs to the container to absorb any excess moisture, helping to maintain the crispiness of the chips. Desiccant packs are readily available and can be reused by drying them out in the oven.
- Vacuum Sealing: Vacuum-sealing is an effective method to remove air from the packaging, preventing oxidation and keeping the chips fresher for longer. If you don't have a vacuum sealer, you can use a straw to suck out the air before sealing the bag manually.
- Choose the Right Ripeness: When making plantain chips, choose green or slightly ripe plantains. Overly ripe plantains can result in softer chips that don't preserve well.
- Avoid seasoning until ready to consume: If you plan to store the chips for an extended period, consider seasoning them only when you're ready to eat. This helps maintain the texture and prevents sogginess. Store plain plantain chips and add seasonings or flavors just before serving.
- Freeze for Long-Term Preservation: If you want to extend the shelf life significantly, freeze your plantain chips. Place the chips in a freezer-safe, airtight container or vacuum-sealed bag. They can last for several months in the freezer without compromising taste or texture.
- Monitor Temperature: Avoid exposing plantain chips to temperature fluctuations. Extreme heat can cause oils to go rancid, while cold temperatures can make them lose their crispiness. If you've stored chips in the refrigerator or freezer, allow them to come to room temperature before opening the container to prevent condensation.
- Re-Crisping: If your plantain chips lose their crispiness, you can re-crisp them in the oven. Preheat the oven to a low temperature (around 300°F or 150°C) and spread the chips on a baking sheet. Bake for a few minutes until they regain their crisp texture.
- Regularly check for freshness: Periodically check stored plantain chips for signs of staleness, mold, or rancidity. If you notice any issues, remove the affected chips to prevent them from compromising the rest of the batch.
By following these tips, you can extend the shelf life of your plantain chips and enjoy their crispy goodness over a longer period. Whether you're making them at home or purchasing them commercially, proper storage and preservation techniques ensure that your plantain chips stay delicious until the last bite.
Conclusion
So there you have it—a healthy and delicious snack option that's packed with nutritional benefits. Plantain chips can easily be part of your daily diet and an alternative to less nutritious snack choices. With their versatility, you'll never get bored—use them as a crunchy topping for salads, yogurt, or oatmeal, or simply enjoy them on their own. The next time you're craving something salty and savory, reach for a bag of plantain chips. Your body and taste buds will thank you.
