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 flour, white sugar, baking powder, and salt in a bowl. Mix together egg, milk, vegetable oil, and bananas in a second bowl. Stir flour mixture into banana mixture; batter will be slightly lumpy.
Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake.
Cook until pancakes are golden brown, 3 to 5 minutes per side. Serve hot.
Bananas are a soft, sweet, edible tropical fruit. They are elongated and curved and covered with a peel. When ripe, bananas are eaten raw as a dessert or snack. About 93% of its calories come from carbohydrates, while 75% is water. Botanically bananas are classified as a berry.
A medium banana is about 105 calories. With a GI index of 48, they are considered a low glycemic food, meaning bananas don’t cause high spikes in blood glucose levels.
What Are The Health Benefits of Bananas?
Bananas provide a quick energy boost due to their high natural carbohydrate content. Bananas contain Vitamin B6, which plays an important role in converting food to energy. The fiber in bananas helps to regulate blood sugar levels , providing a steady release of energy.
2 pounds yellow summer squash – halved, seeded, and sliced
1 onion, chopped
2 quarts vegetable broth
4 ounces plain yogurt
salt and pepper to taste
½ teaspoon lemon juice, or to taste
2 tablespoons minced fresh dill
DIRECTIONS
Heat olive oil in a large saucepan over medium heat and cook onion until soft and translucent, about 5 minutes. Add yellow squash. Cook and stir until starting to soften, about 5 minutes. Pour in broth and bring to a simmer. Cover, reduce heat, and simmer until soft, about 20 minutes.
Puree soup using a stick blender until smooth. Let cool to lukewarm. Stir in yogurt and season with salt, pepper, and lemon juice. Stir in dill and chill in the refrigerator at least 4 hours. Serve chilled.
Irene Pastore Fitness.com 