Fried Plantains

Don't these look like little Chewbacca faces?  Once I pointed this out to my five year old Star Wars fanatic, these became his most requested dessert, which I can't complain about because these little beauties are a healthy treat anytime of the day.  Plantains are a big fruit that resemble a banana. Plantains are lower in sugar, and higher in starch than their popular cousins, making them a perfect Paleo snack.  

On the left, an unripe green plantain, on the right,  a near-death one! 

Plantains are very popular in Africa and Latin America, often referred to as the pasta and potatoes of the Caribbean. Plantains are considered a fruit, but often treated and regarded as a vegetable.  They are usually fried or baked and can be enjoyed at every stage of ripeness, from green and unblemished, to completely black.  In it's green stage, plantains are bland, starchy, and firm in texture, lending themselves well to savory dishes.  As the plantain evolves and turns black, it develops a much sweeter flavor and a slightly more banana-y aroma yet still remains quite firm.  In this fully ripened state they are well suited for recipes that benefit from a hint of sweetness, such as pancakes.  Plantains are highly nutritious and are:

• good source of potassium and vitamins A & C
• high in fiber
• rich source of B complex vitamins, particularly high in B-6
• fairly high in minerals including magnesium, iron, and phosphorus

 

 

When people ask me about our Paleo lifestyle, one thing I  notice is most people tend to clump low-carb and Paleo together.  This is a common misconception.  As I like to tell people, "Paleo isn't low carb, it's low crap."  As a family, we love our starchy tubers, root veggies, and pretty much every piece of fruit known to man.  Our bodies need carbohydrates to function properly, and if you are an active person, engaging in regular physical activity, up'ing your carb intake is absolutely essential.  It is also imperative that children receive enough healthy carbs.  Of course, the type of carbohydrates you consume is of utmost importance.  We steer clear of simple carbs, and spend our time enjoying complex carbohydrates at every meal.  I could write a whole post about the low carb craze, and how it can sabotage an athlete's performance faster than any other dietary choice, but for the sake of this article, I'll keep it short and concise. 




Carbohydrates are an essential nutrient, providing the body with energy, both short and long term. In large, stamina, endurance, and power, are completely dependent on adequate glycogen stores, and the only way to provide muscles with glycogen is to supply the body with carbs. Muscles have about a three hour glycogen store, and without constantly replenishing them, you experience glycogen depletion, and athletic performance suffers greatly, as well induces symptoms including fatigue and decreased cognitive ability.  Carbohydrates also:

• are necessary for brain function
• supply the body with vitamins and minerals
• provide the body with fiber

 

 

I have to admit, before adopting the Paleo lifestyle, I had never touched a plantain.  As far as I was concerned, they were just funky looking bananas that I had no idea what to do with.  My first run in with a plantain, came in the way of crackers and called for really green plantains.  I fell in love with them from the very first bite, (due mostly to the fact that I hadn't enjoyed a crunchy cracker in over a year), but I loved them nonetheless.  After my first successful attempt, I began utilizing plantains in all sorts of recipes, from pancakes to brownies, and was intrigued with how versatile they were. 






At this point, your whole house will be enveloped in the sweet, fragrant aroma of fried plantains!

Plantains are a jack-of-all trades and I couldn't believe it had taken me 30 some odd years to discover them.  One of the many remarkable things I've learned since adopting a real food lifestyle, is the discovery of a whole new world of food that I never knew existed.  I find myself venturing away from the mundane, predictable veggies, and going down the road less travelled as far as produce is concerned.  Veggies I once avoided out of sheer ignorance, I now find myself not only trying, but loving as well.  The overlooked, the shunned, the outcasts.  Rutabagas, turnips, parsnips, beets, and plantains, have all found a safe haven of acceptance on our plates.



All covered in cinnamon-coconut sugary goodness!

Plantains are undoubtedly good in a variety of recipes, but sometimes simplicity rules.  My all time favorite way to enjoy plantains are simply baked or fried.  No frills, no bells and whistles.  I enjoy making tostones, a classic Latin American dish which uses green plantains, fries them twice, and then are sprinkled with salt.  But the most popular version, in my house at least, is using ripe plantains, fried in nourishing coconut oil, and sprinkled with coconut sugar and cinnamon.  Prepared this way they really satisfy a sweet tooth and make for a nutritious post-workout snack or dessert.

So next time you're perusing the produce section, pick up a few plantains and give them a try.  I promise you won't be disappointed!

Fried Plantains

1 fully ripe plantain, black, or yellow with black spots
3 Tbsp extra virgin coconut oil, or enough to cover bottom of pan
2 Tbsp coconut sugar
1/4 tsp cinnamon

Mix coconut sugar and cinnamon in small bowl and set aside.


Prepare plantain by cutting off both ends.  Score the plantain on two or three sides, then peel off skin.  Slice into 1/4" -1/2" rounds. 

Heat oil in small sauté pan over medium heat.  Place slices in hot oil and fry for 1-2 minutes on each side until golden brown, taking care not to burn.  If it seems like they are cooking to quickly, turn heat down to medium-low.

Remove from heat to a paper towel lined plate and immediately sprinkle on cinnamon-sugar mixture.  Allow to cool slightly (or dive right in and suffer the consequences!)and enjoy!

Whole Wheat Cinnamon Pita Chips

If you have followed any of my posts. you know how much I love my sweets.  I am in a constant struggle between satisfying my sweet tooth and my desire to eat clean and healthy.  I wish I were one of those people who can eat dinner and not feel the need to have dessert but as hard as I try I just cannot do it.  It's like my taste buds need to have sugar.  So, I have come to terms with the fact that I have to make room in my diet for treats.  I will not however, indulge on junk.  I don't pollute my kids systems with refined, processed, sugar-laden trash so I resolve to not subject my body to it either.  That leaves me with the task of finding healthy, nutrient dense goodies to quench my insatiable sweet tooth.

My favorite thing to do in the kitchen is to make over store bought treats and replace the unfavorable ingredients, like high fructose corn syrup and refined grains with their wholesome counterparts.  So while perusing the snack aisle at the Nugget the other day, I happened upon Stacy's cinnamon and sugar pita chips.  Now, I have been known to knock back a bag or two of those babies in my hay day, but those days are behind me now. I studied the ingredient list and knew I could make them healthier and probably cheaper too!  The obvious swap was using 100% whole wheat pitas.  By now we all know about the benefits of adding whole grains to our diets and the detriment that refined grains can have on our systems.  Refined carbohydrates have been stripped of all their nutrients, which is why products using them have to add nutrients back in.  The only other thing I did was increase the amount of cinnamon to sugar ratio.  Cinnamon, like most other spices has tremendous health benefits.  It has an amazing ability to regulate blood sugar, can boost cognitive function, and contains iron, calcium, fiber, and manganese.

These cinnamon sugar pita chips are so delicious and incredibly easy to make.  They only consist of 4 ingredients, most of which we all have in our kitchens at any given time.  Plus, by making them at home, you are in control of the amount of fat and sugar that goes in them and you get to enjoy them warm out of the oven!  Now the only obstacle you face is practicing enough self control not to eat them all in one sitting!!

Whole Wheat Cinnamon Pita Chips

1 package 100% whole wheat pita bread
1/4 c granulated sugar  (may be more or less depending on your preference)
2 T cinnamon
2 T butter, melted

Preheat oven to 350.  Try to separate each pita into two, this makes for thinner, crispier chips.*  Mix sugar and cinnamon in a small bowl. Place butter in bowl and microwave until melted. Working with one pita at a time, brush both sides with the butter.  Sprinkle both sides of the pita with sugar mixture and shake off excess.  Cut pita bread with a pizza cutter into wedges.  Continue with rest of pitas.  Place on ungreased baking sheet and bake for 6-10 minutes or until pitas are crisp. 

*  You will find that some pitas are more stubborn than others, and you are not able to separate them.  Not to worry, you will just end up with thicker chips and will need to increase cooking time to ensure crispy, crunchy chips!

Peanut Butter Balls

Healthy candy??  Does such a thing truly exist?  I am always on the lookout for healthy snacks and treats that my whole family can enjoy.  I still find it hard to believe some of the junk I see kids eating these days.  There is such a wealth of information available today about the importance of nutrition, especially in the younger, formative years of childhood that I wonder why we are still polluting our kids systems with processed garbage.  Unfortunately, not everyone is aware of how imperative proper nutrition is for our children.  Especially in the first five years, as their brains are developing at an amazing rate, it is vital that they are provided with all the essential vitamins and minerals to ensure proper growth of the body and brain.  Not to mention, a healthy start in life lays the foundation for a lifetime of healthy choices.  Does this mean we have to deprive our kids of sweet treats?   Of course not.  There are plenty of healthy options out there that taste just as good as the stuff on the shelves and are much more nutritious.

Okay, I have to admit it.  These are not just for the kids.  I have an insatiable sweet tooth, and as clean as I try to eat, I want dessert after dinner and  I don't think I should have to deprive myself.  I just have to look harder to find recipes that can satiate both my desire to eat nutritious food and my relentless craving for sweets.  These little peanut butter balls do just that.  Plus, I love that they are bite size, so I can have a few without feeling the least built guilty.


This recipe is wonderful for a few reasons.  These peanut butter balls really do have the same flavor as the popular peanut butter cups.  If you like those, you will love these.  I love that they have no refined sugar, only pure, natural honey.  They are packed with protein and whole grains so I feel great giving them to my son and I don't have to feel guilty about indulging on a few myself.  So whether you're looking for healthier options for your kids, or for yourself, these peanut butter balls are a must try! 

Aside from being a healthy treat, this is a wonderful recipe for the kids to make with you.  It  consists of only a few ingredients, requires no cooking, and it involves lots of pouring and stirring, which my son loves!  This time in particular he ate quite a bit of the mixture as he was stirring it, but hey, that's part of the fun!  So roll up your sleeves, get your kids in the kitchen,  and whip up this quick and nutritious treat!

A little useful information about the nutritious ingredients in these peanut butter balls:

Peanut Butter:  Peanut butter is an excellent source of protein.  It contains good amounts of potassium, phosphorous and magnesium.  It also provides lots of iron, calcium, zinc, manganese and selenium.  It is high in niacin, vitamin B3 and vitamin E.  While it is high in fat, peanut butter contains monounsaturated and polyunsaturated fats: the healthy kinds of fat our body needs.  It has good amounts of vitamin k, riboflavin, thiamine, folate and pantothenic acid.  It is also a good source of dietary fiber, helping you to feel fuller longer.

Oats:  a whole grain that provides lots of soluble fiber.  It helps to reduce cholesterol and is a good source of calcium, vitamins A and B, and iron and can reduce the risk of heart disease.  Consuming oats helps control insulin levels and glucose in the blood.  It contains many phytochemicals that can reduce the risk of certain cancers.  Oats have been shown to have positive effects on the dental health in children.  It contains magnesium and potassium along with B- complex vitamins.  It is a good source of non-animal protein and contains beta glucan which can help in healing by speeding up the response to infection.

Honey:  has been used for thousands of years for it's anti-bacterial properties, as a good energy source, and to treat a variety of medical conditions, like soothing a cough.  It is nature's sweetener, and it contains amino acids, antioxidants, complex carbohydrates and enzymes.  It helps in cleansing the blood and helps circulation.  It's anti-microbial properties are wonderful for healing wounds and healing acne.  It contains healthy bacteria which aid in digestion and it's complex carbohydrates have been shown to improve athletic performance.

Peanut Butter Balls

1 1/4 c old fashioned oats

1/2 c organic, all natural peanut butter

1/2 c raw honey

shredded coconut

cocoa powder

crushed cereal, we used plain Cheerios

Other tasty items to use for coating:

powdered sugar
crushed graham crackers
wheat germ
any other type of cereal

Grind the oats in a food processor until it becomes a fine powder.  Mix peanut butter and honey in a bowl and blend well.  Add oats and stir until combined.  Roll mixture into balls.  You can make them as big or as small as you like.  Roll balls in coating of your choice.  They taste extra good after you freeze them, just make sure to take them out a few minutes before eating, so they can thaw a bit.

You can store in refrigerator for up to a week.  We like to freeze them, where they can last up to 3 months.