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Ingredients:
  • 2 unripe plantains peeled
  • 2 tbsps coconut flour
  • 2 whole eggs  
  • a dash of sea salt
  • 1 tbsp coconut oil 


Plantains are  newcomers to the  paleo diet  and an old staple of Caribbean cuisine. This week's featured recipe is super simple to prepare and truly scrumptious.

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           Instructions
  • Mix all the ingredients in a food processor or blender until smooth. 
  • Spread the mixture on wax/parchment paper on a baking sheet or pan as thin as you want it.
  • Bake in the oven at 350o F until firm and slightly browned (15-20 minutes, depending on the thickness of the bread). 
  • Cool (or not) and cut into desired pieces. 
This bread is a great quick fix paleo breakfast item. It can also be used for sandwiches, as a side with soups, or with your favorite spread…mine is butter. Yum! 

Although ripe plantains can also be used in the recipe, I prefer the green ones because they are lower in sugar and much of their high starch content is resistant starch (more on that later). As many of us Caribbean folk are diabetic, prediabetic or overweight, it is a good practice to  limit our sugar intake.

This basic recipe can be varied in many different ways: ½ cup cassava flour can be used instead of the coconut flour; grated coconut, pumpkin, spices, etc. can be added. Plantain flour and coconut milk can be used instead of fresh plantains. Some bakers add protein powder to their plantain bread recipes, an interesting choice. I plan to try mine with 2 scoops of LifeVantage PhysIQ protein shake powder to see how it turns out. More anon…. 

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Homemade Coconut Flour

Coconut flour is a must in paleo cuisine and can very easily be made at home if it’s not available or affordable in the stores. 
- Buy a brown dried coconut
-  Remove the meat from the shell and peel off the brown skin  
  -  Grate the white flesh (by hand or in a food processor or blender) 
- Spread the grated coconut on a large tray and desiccate it in the oven the lowest setting (170o F on my oven), or ideally in a dehydrator at 130o F, until all the moisture has been removed. Make sure that it doesn’t burn or toast. The point of heating it is just to remove the water. Leaving the oven door open a crack may help. 
- Grind the desiccated coconut to a fine powder in a food processor or blender and store in an airtight contained and use promptly.  In the Caribbean where it is very humid, it is important to ensure that all the moisture has been removed from the coconut before grinding and storage, otherwise the flour will become moldy very quickly. In humid climates, I strongly recommend storing any foods that need to be kept dry in the refrigerator to prevent them from absorbing the humidity in the atmosphere.

Every week I’ll share a yummy new recipe with you. Try it out, share your thoughts, results and tweaks. I’d love to hear from you.

 


Comments

06/22/2016 2:53am

Basically, Plantain Coconut Bake is like a healthier alternative for pancakes. The recipes are very healthy and I can see that it contains low fat and carbohydrate. It's very easy to prepare, too. And since it is a plain cake, it can be easily paired with different flavorings like jams and other fruits. I'm even thinking to make it a sandwich and place ham and lettuce in between. The possibilities are making me hungry. Thanks for this recipe!

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09/25/2016 10:38pm

Yes as I see it, the recipe is very healthy making it so appealing for me. most especially I am health conscious and I really am taking good care of my body. Being one makes some of my days miserable, but thanks to this healthy and creative innovations that someone like me can experience new taste and enjoy tasty food without having to sacrifice my diet. I found the homemade coconut flour helpful too. I can suggest it to my mother and my aunties. keep on posting many of this.

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04/23/2017 4:28pm

Plaintain coconut bake is surely a healthier alternative for pancakes. It's simply for a reason that they don't contain gluten, unlike in pancakes, we can never be sure it they used gluten free flour or not. Another thing that I like in coconut is when I'm making macaroons. I love coconut macaroons. They are so tasty, they are soft and creamy and has the right amount of sweetness. I hope to read a coconut macaroon recipe in your blog. I am looking forward for that to happen.

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Can you help me with my paleo diet? I need to find some more paleo recipes.

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05/09/2017 2:59am

I love a banana and coconut pancakes. They are so good on Sunday morning.

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    Author

    Charmaine Robinson is a translator and Certified Health Coach with 10+ years of exploration  in the field of nutrition. Through her blog, she brings  Caribbean style to paleo living . 

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