April 26th, 2013 by Digestive Detective
Plantains are a tasty, high-fiber alternative to other sweet-tasting dishes and are high in vitamins A, C, and B6 as well as potassium. The high soluble fiber content of plantains attracts water and forms a gel, which slows down digestion, helping you to feel full. Soluble fiber can also help lower LDL (“bad”) blood cholesterol by interfering with the absorption of dietary cholesterol. Try this recipe as a dessert alternative.
- 2 teaspoons Coconut oil, divided
- 2 cups (1-inch-thick) slices soft black plantains (about 1 pound), divided
- 1/2 cup raw honey or maple syrup
- 3/4 cup water
- 3/4 cup balsamic vinegar
- 2 teaspoons grated lime rind
- 1 teaspoon ground cinnamon
- 1/4 teaspoon ground cloves
- 1 tablespoon grassfed butter
- To prepare plantains, heat 1 teaspoon oil in a medium skillet over medium heat. Add 1 cup plantains; cook 2 minutes on each side or until golden brown. Remove plantains; repeat procedure with 1 teaspoon oil and remaining plantains. Set aside.
- To prepare the sauce, place honey/maple syrup in a heavy saucepan over medium heat; cook until sugar dissolves/sweetener thins, stirring as needed to dissolve. Combine water and vinegar; carefully add vinegar mixture to sweetener, stirring constantly (the mixture will bubble vigorously). Cook for 2 minutes or until sweetener dissolves. Add 1 1/2 teaspoons rind, cinnamon, and cloves; increase heat to medium-high. Cook 25 minutes or until mixture is reduced to 1 cup. Stir in plantains; cook for 2 minutes or until heated thoroughly, spooning sauce over plantains. Stir in butter, and heat until melted. Garnish with 1/2 teaspoon rind.
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