Sweet Plantain Bread is a delightful twist on traditional banana bread, offering a moist, naturally sweet, and gluten-free alternative. Crafted with ripe plantains, oat flour, and almond flour, this bread is not only vegan and dairy-free but also bursting with tropical flavors. The addition of orange zest elevates the taste, making it a perfect choice for breakfast, snacks, or dessert.

Full Recipe:

Ingredients

2 large overripe plantains (approximately 358 grams), mashed
¼ cup (54 grams) extra virgin coconut oil, melted and cooled
¼ cup (80½ grams) pure maple syrup
1 flax egg (1 tablespoon ground flaxseed + 2½ tablespoons water, mixed and set aside for 10–15 minutes)
1 teaspoon vanilla extract
1½ cups (180 grams) oat flour
¾ cup (84 grams) extra fine blanched almond flour
Zest from 1 large orange
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon fine sea salt

Directions

Preheat your oven to 350°F (175°C). Line a 4×8-inch loaf pan with parchment paper or lightly grease it.
Prepare the flax egg by mixing 1 tablespoon of ground flaxseed with 2½ tablespoons of water. Let it sit for 10–15 minutes until it thickens.
In a medium bowl, whisk together oat flour, almond flour, baking powder, baking soda, and sea salt. Set aside.
In a large bowl, mash the overripe plantains until smooth. Add the melted coconut oil, maple syrup, prepared flax egg, and vanilla extract. Mix until well combined.
Gradually add the dry ingredients to the wet mixture, stirring until just combined.
Pour the batter into the prepared loaf pan and smooth the top. Optionally, add small pieces of extra plantain to the top for decoration.
Bake for 45–50 minutes, or until a toothpick inserted into the center comes out clean.
Allow the bread to cool in the pan for 10 minutes before transferring it to a wire rack to cool completely.

Nutrients

Per serving (1 slice, assuming 10 slices per loaf):

Calories: Approximately 180 kcal
Carbohydrates: 35 g
Protein: 3 g
Fat: 6 g
Saturated Fat: 4 g
Cholesterol: 0 mg
Sodium: 85 mg
Potassium: 400 mg
Fiber: 4 g
Sugar: 12 g
Vitamin A: 0 IU
Vitamin C: 10 mg
Calcium: 30 mg
Iron: 1 mg

The History and Appeal of Plantains

Plantains are a staple food in many tropical regions, particularly in Africa, the Caribbean, Latin America, and Southeast Asia. Although they resemble bananas, plantains are typically larger, starchier, and less sweet, making them perfect for both savory and sweet dishes. Plantains are used in various forms, from fried plantains to plantain chips, and even in stews and soups. In their ripe form, plantains can be used to make delicious desserts and baked goods like Sweet Plantain Bread.

One of the main reasons plantains are so popular in tropical cuisines is their versatility. They can be enjoyed in both their green (unripe) and yellow (ripe) stages, and each stage offers a different flavor profile. When ripe, plantains become sweeter and softer, making them ideal for baking. The natural sweetness of ripe plantains eliminates the need for added sugars in many recipes, which is one of the reasons why Sweet Plantain Bread is so deliciously satisfying without being overly sugary.

In addition to their flavor, plantains are also highly nutritious. They are rich in essential vitamins and minerals such as vitamin C, vitamin A, potassium, and dietary fiber. These nutrients contribute to overall health and wellness, making plantains a great addition to any diet.

Health Benefits of Sweet Plantain Bread

Sweet Plantain Bread offers several health benefits, making it a great option for anyone looking to enjoy a delicious treat without compromising on nutrition. The key ingredient, ripe plantains, provides a variety of vitamins and minerals that support a healthy lifestyle.

High in Potassium and Fiber: Plantains are an excellent source of potassium, a mineral that is essential for maintaining healthy blood pressure and proper muscle and nerve function. The high fiber content in plantains also supports digestive health, helping to regulate bowel movements and reduce the risk of constipation.

Rich in Antioxidants: Ripe plantains contain antioxidants, including flavonoids and phenolic compounds, which help protect the body against oxidative stress and inflammation. These antioxidants have been linked to a reduced risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.

Gluten-Free and Dairy-Free: Sweet Plantain Bread is naturally gluten-free and dairy-free, making it suitable for people with celiac disease or lactose intolerance. The use of oat flour and almond flour as the base for the bread provides a wholesome, nutrient-dense alternative to traditional wheat-based flour.

Vegan-Friendly: The recipe for Sweet Plantain Bread is completely vegan, meaning it contains no animal products. The flax egg used in the recipe serves as a great plant-based substitute for chicken eggs, providing a binding agent without compromising the texture or flavor of the bread.

Low in Added Sugar: One of the standout features of Sweet Plantain Bread is its low sugar content. The sweetness comes primarily from the ripe plantains and a small amount of pure maple syrup. This makes the bread a healthier option compared to traditional banana bread recipes, which are often loaded with refined sugars.

Perfect for Various Diets and Lifestyles

Sweet Plantain Bread is an excellent option for those following specific dietary restrictions or preferences. Its gluten-free, dairy-free, and vegan qualities make it a versatile choice for people with food allergies, sensitivities, or lifestyle choices. Additionally, the bread can be customized to suit individual tastes by adding ingredients such as nuts, seeds, or dried fruits. For example, adding a handful of walnuts or almonds provides a nice crunch and a dose of healthy fats, while dried cranberries or raisins can add a touch of sweetness.

Sweet Plantain Bread is also a great option for anyone looking to reduce their intake of processed sugars. The natural sugars in the plantains provide a subtle sweetness, and the addition of maple syrup further enhances the flavor without overpowering the bread. For those who prefer a less sweet version, the amount of maple syrup can be reduced, or the bread can be enjoyed as is with a savory spread such as almond butter or avocado.

How to Store and Serve Sweet Plantain Bread

Sweet Plantain Bread is incredibly easy to store and can be enjoyed over several days. To store, simply allow the bread to cool completely before wrapping it in plastic wrap or placing it in an airtight container. The bread can be kept at room temperature for up to three days or in the refrigerator for up to a week. If you prefer to keep it longer, Sweet Plantain Bread can also be frozen. Simply slice the bread and place the slices in a freezer-safe bag or container. Frozen slices can be toasted or heated in the microwave for a quick and easy snack or breakfast option.

This bread is versatile in how it can be served. It can be enjoyed on its own as a delicious snack, or you can pair it with a cup of coffee or tea for a relaxing afternoon treat. For breakfast, spread almond butter, peanut butter, or a dollop of coconut yogurt on top for added protein and flavor. Sweet Plantain Bread also pairs well with fresh fruit, making it a satisfying and nutritious start to the day.

Ways to Customize Sweet Plantain Bread

While Sweet Plantain Bread is delicious on its own, there are plenty of ways to customize it to suit your preferences. Here are some ideas for variations that will take your plantain bread to the next level:

Add Spices: If you enjoy the warmth of spices, try adding ground cinnamon, nutmeg, or ginger to the batter. These spices complement the natural sweetness of the plantains and give the bread a cozy, comforting flavor.
Add Nuts or Seeds: For extra texture and nutrition, consider adding chopped walnuts, almonds, or sunflower seeds to the batter. These ingredients provide healthy fats and protein, making the bread more filling.
Try Different Sweeteners: While maple syrup is a great choice for sweetening the bread, you can experiment with other natural sweeteners like honey, agave nectar, or coconut sugar. Each sweetener will give the bread a slightly different flavor profile.
Add Dried Fruit: If you prefer a sweeter bread, add dried fruit such as raisins, cranberries, or apricots. Dried fruit pairs beautifully with the plantains and adds a burst of flavor.

Conclusion

Sweet Plantain Bread is a delicious, nutritious, and versatile alternative to traditional baked goods. Its unique flavor profile, combined with its impressive health benefits, makes it a great choice for anyone looking to enjoy a sweet treat without the guilt. Whether you’re baking it for breakfast, a snack, or dessert, Sweet Plantain Bread offers a delightful twist on classic banana bread. With its gluten-free, dairy-free, and vegan-friendly ingredients, this recipe is suitable for a variety of dietary preferences and can easily be customized to suit your tastes.

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