Oven Baked Plantain (Paleo, Gluten Free + Vegan)

Baked plantain seems to be the talk of the health community these days and trust me they have good reason to discuss this wonderful cooking banana. This is a super easy two ingredient recipe, all you need is some yellow plantain and oil of your choice.

The Definition

Plantain(s) pronounced PLAN-TIN are like giant cooking bananas, they are starch enriched so cannot be consumed raw and need to be cooked first.

They are much bigger than bananas, with a thicker peel that needs to be scored with a knife in order to be removed. As it ripens from green to a yellow hue, the sweeter the taste.

Plantain(s) is widely used by the African, Caribbean and Latino population. It is used in stews, fried/baked as a snack, porridge, boiled or pureed into mash.

Growing up in a Caribbean household it would be a sin not to consume them. It was parity to rice, where not a week would go by without incorporating them. Due to the rising popularity in plantain, it's not uncommon for someone who isn't from Africa or the Caribbean to consume it.

It is also far more accessible now with more people than ever cooking an array of cuisines featuring the crop.

What Does Plantain Taste Like

The taste will vary depending on the age, green/unripened tends to be more starchy, savoury, similar to potato.

As the fruit becomes more mature and ripens, the colour of the outer skin changes to a strong yellow hue with dark spots. At this stage being more softer in texture and sweeter it is. Therefore, the darker the outer skin becomes the sweeter and softer the texture becomes.

Baked vs Fried

Granted under the illusion fried food tastes delicious, I totally get it. However, It's advisable to limit fried food where possible because the Caribbean community has a tendency to fry plantain in large amounts of oil.

Frying is quicker, it takes a few minutes for the plantain to cook thorough. In that respect I do understand why most island people do this. However, our health is far more important than cutting corners.

Baked plantain takes a little longer, 20 minutes maximum BUT..... it saves so much oil. You use up to ¾ less of oil and don't have to compromise your health which is an added bonus.

Choosing The Right One

For this recipe, as you can see in the picture, my plantain has a strong yellow hue.

This type of plantain isn't extremely sweet, it's more firm with a subtle sweetness which is just how I like it. If you want super sweet plantain then buy one(s) that has more dark spots then it does yellow. When holding it, it will be soft to the touch.

Soft plantain absorbs most of the cooking oil and has a mushy texture. The type of plantain you use will be down to what you as an individual prefers.

Choose one then follow the recipe instructions.

How To Bake Plantain

• Preheat oven to 200c/400F/gas mark 6
• Line a baking tray with parchment paper and set aside
• Use a paring knife to remove the skin from the plantain(s). The easiest way to do that is to cut each end and run the knife less than an inch length ways, so you're left with a horizontal line, peel back the skin and discard.
• Now cut the plantain(s) into diagonal shaped discs about ½ inch thick
• Brush the parchment paper with some oil
• Arrange the discs on the baking tray lined with parchment paper being careful not to overcrowd.
• Brush the tops of each plantain with a small amount of oil
• Bake in the oven for roughly 20 minutes or until slightly brown or golden. Don't forget to turn over half way through.
• Once cooked remove from oven and serve accordingly.

Serving suggestion

• Fish
• Eggs
• Cheese
• Beans
• Vegetables

Additional Flavouring

You can be extra creative by adding the following spices to the mix;

• Cinnamon
• Nutmeg
• Mace
• Clove
• Chilli

Notes and tips

• Make sure to use some parchment paper to prevent the plantain from sticking.
• You can use whatever oil you prefer that has a high smoke point (olive, coconut and avocado are all fine)
• If possible make diagonal cuts, that's what it is traditionally done
• Remember to use which ever ripeness of plantain that YOU prefer (bright yellow or yellow with dark spot)
• The darker the plantain skin the soft the texture and sweeter the taste.
• Plantain(s) is available in many African/Caribbean/Latino markets they are larger than bananas