3 yellow plantains (very ripe), peeled and cut in 1-inch-thick slices
3 tablespoons brown sugar
¼ teaspoon salt (Optional)
DIRECTIONS
Round up all your ingredients, and heat peanut oil and butter in a large skillet over medium-high heat until butter begins to sizzle.
Gently toss plantain slices with brown sugar, then place into hot oil. Fry until plantains begin to turn golden brown, then turn over, and continue frying until caramelized, about 2 minutes per side.
Drain plantains on a paper towel-lined plate and sprinkle with salt before serving.
Plantains are a tropical fruit that look like large bananas. There are several differences between the two. Plantains are starchier and less sweet, and they are usually eaten cooked, rather than raw. Plantains are a staple food in many tropical regions and can be fried, baked, or boiled, much like a potato.
What Are The Nutritional Benefits That Support Healthy Aging?
Plantains have several benefits that support healthy aging.
Fiber: Helps maintain healthy digestion, supports gut health, and can help regulate blood sugar and cholesterol levels.
Potassium: Supports heart health, helps manage blood pressure, and maintains proper muscle and nerve function.
Vitamin C : An antioxidant that helps protect cells from damage, supports immune function, and aids collagen production for skin and joint health.
Vitamin B6: Important for brain health, mood regulation, and forming red blood cells.
Complex carbohydrates: Provide steady energy without sharp blood sugar spikes, especially when plantains are cooked in a healthy way.
Magnesium: Supports bone health, muscle function, and energy metabolism.
Antioxidants: Help reduce inflammation and protect against age-related cell damage.
How To Prepare Plantains
Plantains taste different depending on whether they’re green, yellow, or black. Green plantains are not ripe and have a starchy texture. Yellow indicates more ripeness and are mildly sweet. When plantains turn blackthey’ve reached their peak ripeness and are very sweet.
Here’s a general list of common ways plantains are prepared.
Boiled: Peeled, cut into chunks, and boiled until soft. Often served as a side dish.
Fried (ripe or green): Sliced and pan-fried or deep-fried. Ripe plantains turn golden and sweet, green ones stay savory and starchy.
Baked or roasted: Whole or sliced plantains cooked in the oven for a healthier, less oily option.
Mashed: Cooked plantains mashed into a smooth or chunky texture, sometimes with butter, garlic, or herbs.
Chips: Thinly sliced green plantains fried or baked for a crispy snack.
Grilled: Sliced lengthwise and grilled, giving them a smoky-sweet flavor.
Stewed: Added to soups, stews, or curries for extra heartiness.
Combine graham cracker crumbs, melted butter, cinnamon, and nutmeg in a bowl.
Press the mixture into an 8-inch pie dish; refrigerate while making the filling.
Beat cream cheese in a mixing bowl with an electric mixer on medium speed until softened.
Reduce speed to slow; gradually beat in milk (the mixture will be watery).
Use a rubber spatula to scrape cream cheese from the sides of the bowl, if necessary. Beat in pudding mix until the filling is thick and smooth.
Spoon 1/2 of the cream cheese filling onto the bottom of prepared crust. Spread 1/2 of the strawberries over the filling; repeat with remaining filling and strawberries.
Chill pie in refrigerator until filling is set, at least 1 hour.
1 cup instant whole-grain hot cereal (such as Coach’s Oats®)
2 teaspoons baking powder
1 teaspoon ground cinnamon
¾ cup sugar
½ cup applesauce
½ cup non-fat vanilla-flavored Greek-style yogurt
1 egg
1 teaspoon vanilla extract
2 cups fresh blueberries
DIRECTIONS
Preheat oven to 400 degrees F (200 degrees C). Spray 12 muffin cups with cooking spray or use paper liners.
Mix flour, oats, baking powder, and cinnamon together in a bowl. Stir sugar, applesauce, yogurt, egg, and vanilla extract together in a separate bowl. Stir flour mixture into applesauce mixture until just combined. Fold blueberries into batter. Fill prepared muffin cups 2/3 full with batter.
Bake in the preheated oven until a toothpick inserted in the center of a muffin comes out clean, about 15 minutes.
Irene Pastore Fitness.com 