I’ve wondered, from time to time, about plantains, the banana-like food near the tropical fruits in my supermarket. They’re extremely popular among Latin Americans but less so among the rest of us. This may be partially because we’re less familiar with them, since they aren’t grown here and weren’t widely imported until recently. It may also be because they’re not quite as pretty as their bright yellow cousins.
Plantains are nutritionally and botanically similar to bananas, though their taste is very different, I learned from food expert Suzanne Havala Hobbs, DrPH, MS, RD, clinical assistant professor and director of the Doctoral Program in Health Leadership at the School of Public Health, University of North Carolina at Chapel Hill. She told me that plantains are very good for you. “Plantains are high in potassium, high in fiber, low in calories and have an array of vitamins and minerals,” Dr. Hobbs told me.
However, plantains are not a peel-and-eat fruit. Plantains are starchier and must therefore be cooked in order to be easily digested — in fact, it is the length of time and way in which they are cooked that brings out their sweetness. The taste of plantains has been described as similar to mild squash or yams.
Plantains tend to cost more than bananas. When buying them, remember that their color is key to determining their stage of ripeness — if green to nearly yellow, the plantain will be solid and starchy… yellow to mottled brown, it has a slight fruitiness and is more tender, but still firm… brown to black-ripe, the golden flesh becomes creamy and sweet, but it still holds its shape when cooked, unlike the common banana. Plantains can be stored at room temperature and allowed to ripen until they reach the stage you like best.
Green plantains can be microwaved and mashed for a delicious side dish reminiscent of mashed potatoes. To do this, slice then cook two medium-sized green plantains in two tablespoons of water in a covered dish. Microwave on high for two to three minutes then add a bit of non-trans fat margarine or butter to taste.
Dr. Hobbs told me that fried plantains are a favorite in her house. She slices peeled dark yellow (or even mostly black) plantains into “coins” that are about a quarter-inch thick. These are stir-fried in a bit of vegetable oil, then sprinkled with brown sugar. Dr. Hobbs suggests using peanut or walnut oil and a cast iron pan to maximize healthfulness.
And if you ever find yourself in the midst of a baking project and without eggs — and you happen to have plantains on hand — Dr. Hobbs offers this handy trick: Approximately one-quarter cup mashed, ripe plantain can be substituted for an egg in baked goods including muffins, pancakes or quick bread.
