Plantain Bread Recipe (Paleo, Gluten-Free)

This plantain bread recipe is Paleo, gluten-free, dairy-free, and keto-friendly. It is easy, moist, and delicious, and you can whip it in no time.

Healthy Plantain Bread Recipe

Finding delicious alternatives to traditional comfort foods can be a game-changer. This bread is Paleo, gluten-free, grain-free, and dairy-free, and it can be suitable for Keto. So, as you can see, it can be used on various dairy restrictions and is tasty. Plantain bread is a nutritious twist on a classic favorite that satisfies your cravings and nourishes your body with wholesome ingredients. Packed with the goodness of green plantains, coconut oil, eggs, coconut flour, and arrowroot flour, this recipe is a must-try for anyone looking to elevate their baking game while prioritizing health

What is Plantain

Plantains are starchy fruits in the banana family, but they are larger and firmer than the common sweet banana. They are native to tropical regions and are widely cultivated and consumed worldwide, particularly in Africa, Latin America, and Southeast Asia.

Plantains are typically cooked before eating and are a staple food in many cuisines. They can be prepared in various ways, including frying, boiling, steaming, or baking. Plantains can range from green to yellow to black, depending on their ripeness. Green plantains are starchy and firm, while yellow and black plantains are sweeter and softer.

Nutritionally, plantains are a good source of complex carbohydrates, dietary fiber, vitamins, and minerals. They are particularly rich in potassium, vitamin C, and vitamin A. Due to their nutrient content and versatility in cooking, plantains are valued for their role in providing energy and nutrition in many traditional diets worldwide.

Why Use Green Plantain

Green plantains are an unacknowledged hero in the realm of nutritious foods. Unlike their sweeter, yellow counterparts, green plantains are rich in complex carbohydrates, fiber, and essential nutrients like potassium and vitamin C. Incorporating green plantains into your diet not only adds a subtle sweetness to your recipes but also provides a host of health benefits, including improved digestion, boosted immunity, and enhanced energy levels.

What is Resistant Starch

Green plantains are an excellent source of resistant starch, a carbohydrate that behaves similarly to soluble fiber in the body. Resistant starch “resists” digestion in the small intestine and instead travels to the large intestine, where it acts as a prebiotic, feeding beneficial bacteria in the gut.

Here’s why green plantains are particularly rich in resistant starch:

1. Unripe Nature: Green plantains are harvested before they have fully ripened, which means they contain higher levels of resistant starch than their ripe, yellow counterparts. As plantains ripen, their starches convert into simpler sugars, reducing the amount of resistant starch present.
2. Cooking Process: When green plantains are cooked, the starches undergo retrogradation. This process involves rearranging starch molecules into a more resistant form, further increasing the content of resistant starch in the cooked plantains.

Consuming foods rich in resistant starch, such as green plantains, offers several health benefits:

1. Improved Digestive Health: Resistant starch acts as a prebiotic, promoting beneficial gut bacteria growth. This can improve digestive health, reduce inflammation, and enhance nutrient absorption.
2. Blood Sugar Regulation: Resistant starch has been shown to improve insulin sensitivity and help regulate blood sugar levels. By slowing down the digestion of carbohydrates, resistant starch can prevent spikes in blood glucose after meals.
3. Weight Management: Foods high in resistant starch are more filling and can help promote satiety, potentially aiding in weight management. Additionally, resistant starch may increase fat burning and reduce fat storage.
4. Heart Health: Some studies suggest that resistant starch may benefit heart health by lowering LDL cholesterol levels and reducing the risk of cardiovascular disease.

 Ingredients 

1. Green Plantains: Green plantains are starchy and have a mild, slightly tangy flavor. They provide texture, structure, and a subtle sweetness.
2. Coconut Oil: In this recipe, melted coconut oil adds moisture to the bread, enhances its texture, and infuses it with a delicate coconut aroma.
3. Eggs: Eggs serve multiple purposes in baking, acting as a binding agent, providing structure, and adding richness to the finished product. 
4. Coconut Flour: Made from dried, ground coconut meat, coconut flour is a gluten-free alternative to wheat flour. It’s high in fiber and low in carbohydrates, making it suitable for various dietary preferences, including paleo and gluten-free diets. Coconut flour helps absorb moisture in the batter and gives the bread a soft, tender crumb.
5. Arrowroot Flour: Arrowroot flour, derived from the roots of the arrowroot plant, is a fine, powdery starch commonly used as a thickening agent in cooking and baking. It’s gluten-free and adds lightness and structure to baked goods. 
6. Baking Powder: Baking powder is a leavening agent that helps the bread rise and become light and fluffy. 
7. Salt: Salt enhances the flavor of baked goods and balances sweetness. 

Instructions

1. Preheat your oven to 350°F (175°C). Grease a loaf pan with coconut oil or line it with parchment paper.
2. Combine the chopped green plantains and melted coconut oil in a food processor. Blend until smooth.
3. Add the eggs to the plantain mixture and blend again until well combined.
4. Whisk together the coconut flour, arrowroot flour, baking powder, and salt in a separate bowl.
5. Gradually add the dry ingredients to the wet ingredients, stirring until a thick batter forms.
6. Pour the batter into the prepared loaf pan and smooth the top with a spatula.
7. Bake in the oven for 50 minutes or until the bread is golden brown and a toothpick inserted into the center comes out clean.
8. Allow the plantain bread to cool in the pan for 10-15 minutes before transferring it to a wire rack to cool completely.
9. Slice and serve the bread warm or at room temperature. Enjoy it on its own or topped with your favorite spreads or toppings.

What To Serve With

Eat the plantain bread like regular bread with the following:

• Avocado smash
• Peanut butter
• Nut butter – Pumpkin Macadamia Butter
• Pesto – Basil Pesto
• Dip – Wild Garlic Dip
• Sauce
• Stew
• Soup

Storage

Store your healthy plantain bread in an airtight container or resealable plastic bag at room temperature for up to 3-4 days. For longer storage, wrap individual slices in plastic or aluminum foil and freeze for 2-3 months. Thaw frozen slices at room temperature or gently reheat in a toaster or oven before serving.

Healthy eating doesn’t have to mean sacrificing flavor or enjoyment. With this recipe for healthy plantain bread, you can indulge your cravings for baked goods while nourishing your body with wholesome, nutrient-rich ingredients. Whether you’re following a gluten-free diet, embracing a paleo lifestyle, or simply seeking delicious ways to incorporate more plant-based foods into your routine, this plantain bread will surely become a staple in your kitchen. Give it a try and experience the joy of baking with wholesome ingredients!

More Bread Recipe

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Gluten-Free Sourdough Bread

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