Plantain Flour: A Nutritious and Versatile Staple

What Is Plantain Flour?

Plantain flour is a gluten-free flour made from green plantains that have been peeled, chopped, dried, and ground into a fine powder. It has a mild nutty flavor and a texture similar to all-purpose flour. This superfood staple is rich in nutrients like potassium, vitamin B6, and manganese.

Unlike regular wheat flour, plantain flour is naturally grain- and gluten-free. It's a great alternative for those with gluten sensitivity or celiac disease. You can use it as a 1:1 substitute for all-purpose flour in most recipes for baked goods like bread, muffins, and pancakes. For extra nutrition, use it to coat meat or fish before frying, or add a few tablespoons to smoothies.

To make your own plantain flour at home, start with ripe plantains—the ones with black skins. Peel and chop them into chunks, then dehydrate in your oven at 170 F for 6–8 hours, stirring occasionally, until crispy. Let it cool and grind it into a fine powder using a food processor, blender, or spice grinder. Store your homemade flour in an airtight container.

With its mildly sweet flavor and creamy yellow color, plantain flour adds natural sweetness and nutrition to your diet. Try incorporating this versatile ingredient into your daily cooking and baking. Your taste buds and your body will thank you.

Health Benefits of Plantain Flour

Plantain flour is a nutritious alternative to wheat flour that offers some impressive health benefits.

Heart Health

Plantain flour is high in potassium, which is great for heart health and maintaining blood pressure. It's also loaded with magnesium, which helps relax blood vessels and improve blood flow. Studies show that increasing your intake of potassium and magnesium can help lower blood pressure and the risk of heart disease.

Digestive Health

If you struggle with digestive issues like irritable bowel syndrome or leaky gut, plantain flour may help. It's high in fiber but gluten-free, so it aids digestion without your stomach. The resistant starch in plantain flour also acts as a prebiotic, feeding the good bacteria in your gut. A healthy gut means better immunity and overall health.

Weight Loss

Looking to drop a few pounds? Plantain flour deserves a spot in your pantry. It's high in fiber and resistant starch, both of which help you feel full and satisfied. And with about 190 calories per half cup, it's lower in calories than most flours. Use it as a substitute for up to half the wheat flour in muffins, breads, and other baked goods. Your waistline will thank you.

Versatile and Nutritious

Plantain flour adds nutrition, natural sweetness, and moisture to baked goods. You can use it in place of some or all of the wheat flour in recipes for muffins, breads, pancakes, crepes, and more. Give plantain flour a try; your health and taste buds won't be disappointed! With all these benefits, it's a staple worth stocking in your kitchen.

Plantain Flour Recipes

Plantain flour is extremely versatile and can be used in both sweet and savory recipes. Here are a few recipe ideas to get you started:

Plantain Flour Pancakes

Plantain flour pancakes are a delicious way to start your morning. The mild, nutty flavor of plantain flour pairs perfectly with the sweetness of pancakes. Here's how you can make light and fluffy plantain flour pancakes:

Ingredients:

• 1 cup plantain flour
• 1 tablespoon baking powder
• 1/2 teaspoon salt
• 1 tablespoon honey
• 1 cup milk of your choice (almond, coconut, dairy, etc.)
• 1 egg
• 2 tablespoons melted coconut oil or butter

Instructions:

1. In a large bowl, combine the plantain flour, baking powder, and salt. Mix well.
2. In a separate medium bowl, whisk together the honey, milk, and egg.
3. Add the wet ingredients to the dry ingredients and stir until just combined. Do not overmix, the batter should be slightly lumpy.
4. Heat a griddle or nonstick pan over medium heat. Brush with some of the melted coconut oil.
5. Pour the pancake batter onto the griddle, using approximately 1/4 cup for each pancake.
6. Cook until bubbles start to appear on the surface, about 2 to 3 minutes. Flip and cook until the pancakes are lightly browned on the other side.
7. Serve the pancakes with fruit, maple syrup, or your favorite toppings. Enjoy!

Plantain flour gives these pancakes a boost of nutrition with potassium, fiber, and resistant starch. The mild flavor of plantain flour allows the natural sweetness of the pancakes and toppings to shine through. Whip up a batch of these pancakes for a healthy, energizing start to your day. Your taste buds and your body will thank you!

Plantain Flour Banana Bread

Once you've made your plantain flour, it's time to put it to use! Plantain flour works great as a substitute for regular wheat flour in many recipes. One of my favorites is flour banana bread. This moist, dense quick bread is naturally sweetened and gluten-free.

Ingredients:

• 3 ripe bananas, mashed
• 1/2 cup plantain flour
• 1/2 cup almond flour
• 2 eggs
• 1/3 cup honey
• 1/4 cup coconut oil, melted
• 1 tsp baking soda
• 1 tsp cinnamon
• 1/2 tsp salt

Instructions:

1. Preheat the oven to 350 F and grease a 9x5 inch loaf pan.
2. In a large bowl, combine the mashed bananas, plantain flour, almond flour, eggs, honey, and melted coconut oil.
3. In a separate bowl, whisk the baking soda, cinnamon, and salt. Add to the wet ingredients and stir until just combined. Do not overmix.
4. Pour the batter into the prepared loaf pan and bake for 50-60 minutes, until a toothpick inserted into the center comes out clean.
5. Allow to cool completely before slicing and enjoying! The bread can be stored in an airtight container for up to 5 days.

Plantain flour gives this banana bread a mildly sweet, nutty flavor that pairs perfectly with the bananas. The almond flour helps keep it moist without the need for gluten. This treat is naturally sweetened, grain-free, and satisfying. Your friends and family won't even miss the wheat flour! Try topping a slice with some coconut butter, nut butter, or whipped cream.

Plantain Flour Cookies

Plantain flour cookies are a delicious way to enjoy the nutritional benefits of plantains. Plantain flour is made from dried, ground green plantains and contains resistant starch, fiber, potassium, and various antioxidants.

Ingredients:

• 1 cup plantain flour
• 1/2 cup coconut oil, melted
• 1/3 cup honey
• 1 egg
• 1 tsp vanilla extract
• 1/2 tsp baking soda
• 1/4 tsp sea salt

Instructions:

1. Preheat the oven to 350 F and line a baking sheet with parchment paper.
2. In a large bowl, whisk together the plantain flour, baking soda, and salt.
3. In a separate medium bowl, whisk together the melted coconut oil, honey, egg, and vanilla.
4. Add the wet ingredients to the dry ingredients and stir until just combined. The dough should be thick and sticky.
5. Scoop rounded tablespoons of dough onto the prepared baking sheet, spacing them about 2 inches apart.
6. Bake for 10-12 minutes, until the edges are light golden brown. Let cool on the baking sheet for 5 minutes before transferring to a wire rack.
7. Enjoy your plantain flour cookies! Store any leftovers in an airtight container at room temperature for up to 5 days.

These plantain flour cookies are naturally gluten-free, paleo-friendly, and kid-approved. The plantain flour gives them a subtle nutty, tropical flavor that pairs perfectly with the coconut oil and honey. They're a great snack option or alternative treat for those avoiding refined sugar and wheat. Whip up a batch of plantain flour cookies and share with friends and family!

Plantain Flour Muffins

Plantains are starchy, nutritious staples used in many cuisines around the world. When green plantains are dried and ground into flour, they become an extremely versatile ingredient. Plantain flour adds nutrition, texture, and subtle flavor to both sweet and savory foods.

Instructions:

1. Preheat oven to 350 F and line a 12-cup muffin tin with liners.
2. In a large bowl, whisk 1 1/4 cups plantain flour, 1/2 cup coconut flour, 1/3 cup sugar, 2 tsp baking powder, and 1/2 tsp salt.
3. In another bowl, whisk 2 eggs, 1 cup milk, and 1/3 cup melted coconut oil or butter.
4. Add the wet ingredients to the dry ingredients and stir just until combined. Do not overmix.
5. Fill the muffin cups about 2/3 full with the batter. Bake for 20-25 minutes, until a toothpick inserted into the center comes out clean.
6. Allow muffins to cool in the pan for 5 minutes before transferring to a wire rack. Enjoy!

Plantain flour adds nutrition, natural sweetness, and texture to these muffins. They're perfect for breakfast, snacks, or dessert. Store any leftover muffins in an airtight container for up to 5 days.

Nutritional content of Plantain Flour

Plantain flour is highly nutritious, gluten-free flour made from green plantains that have been peeled, chopped, dried and ground into a fine powder. It's a staple food in West African and Caribbean cuisines that's gaining popularity as a versatile flour alternative.

Nutrient-Dense and Mineral-Rich

Two tablespoons of plantain flour contains:

• 60 calories
• 15 grams of carbohydrates
• 2 grams of fiber
• 1 gram of protein

It's also a good source of potassium, magnesium, phosphorus, B6 and vitamin C. The high potassium content can help maintain healthy blood pressure levels. The magnesium promotes bone health and the B vitamins are important for energy production and metabolism.

Naturally Gluten-Free

For those avoiding gluten, plantain flour is a great substitute for wheat flour. You can use it as a 1:1 replacement in most recipes for pancakes, muffins, breads, and more. Its neutral flavor and fine texture work well in both sweet and savory dishes.

Easy to Digest

Plantain flour is easy on the digestive system and gut-friendly. It's a resistant starch, meaning it bypasses digestion in the small intestine and feeds the good bacteria in your colon. This can improve gut health, reduce inflammation, and support regularity.

Tips for Using Plantain Flour

• Store plantain flour in an airtight container in the refrigerator or freezer to prevent spoilage. It will last up to 1 year.
• Use plantain flour as a coating for frying plantains, yucca, and other starchy veggies.
• Add plantain flour to smoothies for a nutrition boost and thicker texture.
• Combine plantain flour with coconut flour or almond flour for breading meat, fish or veggie patties.
• Make plantain flour porridge by cooking 1 part flour and 4 parts liquid (water, milk, broth) until thickened. Top with fruit, nuts, or honey.

Conclusion

You now have all the reasons you need to make plantain flour a staple in your pantry. This nutritious and versatile ingredient can boost the nutrition of your baked goods, thicken your stews and sauces, and act as a healthy substitute for less nutritious flours. With its neutral flavor and pale yellow color, plantain flour works great in both sweet and savory recipes. Give some of the recipes a try, start experimenting, and unleash your creativity. Your taste buds and your heart thank you for discovering this tropical treasure. Add some plantain flour to your cart on your next grocery trip; your kitchen adventures await!