plantain flour

Plantain Flour

Plantain flour is a versatile, gluten-free flour made from dried and ground green plantains. It has a mild, earthy flavor with a slightly nutty undertone, making it a popular choice for those seeking grain-free or paleo-friendly alternatives. The texture is fine and smooth, and it has a light beige color. Plantain flour is rich in resistant starch, which supports gut health, and is often used in both sweet and savory recipes. Its unique properties make it an excellent thickener and a nutritious substitute for traditional flours.

Common Uses

  • Use plantain flour as a gluten-free alternative in baking recipes such as pancakes, muffins, and bread for a nutrient-rich twist.
  • Incorporate it into soups, stews, or sauces as a natural thickening agent that adds a subtle earthy flavor.
  • Make plantain-based tortillas or flatbreads by mixing the flour with water and seasonings for a grain-free option.
  • Use it to coat meats or vegetables before frying for a crispy, golden crust with a unique flavor.
  • Blend it into smoothies or protein shakes for an extra boost of resistant starch and fiber.
  • Create plantain flour porridge by cooking it with water or milk, sweeteners, and spices for a hearty, gluten-free breakfast option.

Nutrition (per serving)

Calories

371.0kcal (18.55%)

Protein

3.5g (7%)

Carbs

81.0g (29.45%)

Sugars

35.0g (70%)

Healthy Fat

0.3g

Unhealthy Fat

0.4g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Rich in dietary fiber, promoting healthy digestion and preventing constipation.
  • A gluten-free alternative, making it suitable for individuals with gluten sensitivities or celiac disease.
  • High in resistant starch, which supports gut health and helps regulate blood sugar levels.
  • Contains essential vitamins and minerals like potassium, magnesium, and vitamin C, supporting overall wellness.
  • Low in fat and cholesterol, making it a heart-healthy choice for baking and cooking.
  • Provides sustained energy due to its complex carbohydrate content, ideal for active lifestyles.

Substitutes

Storage Tips

Store plantain flour in an airtight container in a cool, dry place away from direct sunlight to maintain its freshness and flavor. For extended shelf life, especially in humid climates, refrigerate or freeze the flour in a sealed bag or container. Always check for any signs of moisture or clumping before use, as this could indicate spoilage.

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