Orange Coconut Plantain Bites (AIP)

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A perfect Autoimmune Paleo Sweet Snack!

Plantains are known to be a great binder, dessert maker and banana alternative for those of us on AIP. But if you have not tried them, they are different than bananas; not as sweet which can be a surprise! My daughter says when eating plantains, “Mom are these a fruit or vegetable?” which I think is really accurate and funny too. I buy them green (like for this recipe) and bake or fry them. For this recipe I fried them for about 20 minutes in a few tablespoons of coconut oil to soften and brown them. Starches like plantains are great while I am working. Sometimes I only have a minute or two between clients, and I can pop these in my mouth and they hit all the notes I need; starch, fat and flavor. I added orange zest to coconut manna, and tossed the fried plantains in them and then rolled in toasted coconut. Best of all, these have NO added sugar, so as long as your AIP plan includes fruit and plantains, this is a fun, easy snack!

I keep them in the fridge in an airtight container. Also, coconut manna can be slightly awkward to spread on the fried plantains. It does not coat beautifully like melted coconut oil. I use a spoon and spread a bit of the orange-scented manna on each plantain if it is not easily spreading before dipping in the toasted coconut. This is a great recipe for kids to help you make btw.

Further Food Nutritionist Commentary:

Plantains resemble large green bananas but they never become as sweet. The orange zest that was added to this recipe provides the sweetness. Plantains are a good source of potassium, folate, vitamin C and B6. Coconut manna has about 1 mg of iron and a fair amount of fiber. This is a quick tasty treat to eat!

By Denine Rogers

Orange Coconut Plantain Bites (AIP)

  • Prep Time: 20 minutes
  • Cook Time: 15 minutes
  • Servings: 20

Ingredients

1/2 cup coconut manna
3 tablespoons coconut oil
1 tablespoon fresh orange zest (this was one navel orange)
2 green plantains
pinch salt
2 cups toasted coconut

Instructions

1. Toast plain, shredded, organic coconut in oven on cookie sheet for 5-8 minutes at 350 degrees.
2. Score plantains with knife longways so you can easily pull off the skins. Slice in 1/2 inch slices.
3. In a skillet (I used cast iron), melt 2 tablespoons of coconut oil. Saute the plantain slices on medium-high heat for 10 minutes on each side. They should get nice and brown and soft but not burn. Turn down heat if they seem like they are burning.
4. After they are soft and brown, remove from heat and set aside.
5. In a small saucepan, combine pinch salt, coconut manna and 1 tablespoon of coconut oil and melt on low heat- watch because coconut manna can burn if the heat is too high or you leave it unattended.
6. When it is melted, add orange zest, stir in completely and remove from heat.
7. In a bowl, add plantains and pour coconut manna over the slices. Use a spoon to coat the slices. Mine get about 50% coated and I have to use a spoon to make sure each piece is properly coated. You want each piece to have a bit of coating so the dried coconut will stick to each piece.
8. As each piece of plantain gets coated with the manna, dredge through the toasted coconut. I use my fingers to make sure each piece is generously coated with toasted coconut. Place each piece on a plate as you finish.
9. Store pieces in an airtight container in fridge. Will keep for 3 days.

1. Toast plain, shredded, organic coconut in oven on cookie sheet for 5-8 minutes at 350 degrees. 2. Score plantains with knife longways so you can easily pull off the skins. Slice in 1/2 inch slices. 3. In a skillet (I used cast iron), melt 2 tablespoons of coconut oil. Saute the plantain slices on medium-high heat for 10 minutes on each side. They should get nice and brown and soft but not burn. Turn down heat if they seem like they are burning. 4. After they are soft and brown, remove from heat and set aside. 5. In a small saucepan, combine pinch salt, coconut manna and 1 tablespoon of coconut oil and melt on low heat- watch because coconut manna can burn if the heat is too high or you leave it unattended. 6. When it is melted, add orange zest, stir in completely and remove from heat. 7. In a bowl, add plantains and pour coconut manna over the slices. Use a spoon to coat the slices. Mine get about 50% coated and I have to use a spoon to make sure each piece is properly coated. You want each piece to have a bit of coating so the dried coconut will stick to each piece. 8. As each piece of plantain gets coated with the manna, dredge through the toasted coconut. I use my fingers to make sure each piece is generously coated with toasted coconut. Place each piece on a plate as you finish. 9. Store pieces in an airtight container in fridge. Will keep for 3 days.

Nutrition Information

Per Serving:  Calories: 143; Total Fat: 11 g; Saturated Fat: 10 g; Monounsaturated Fat: 0 g; Polyunsaturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 7 mg; Potassium: 137 mg; Carbohydrate: 11 g;  Fiber: 1 g; Sugar: 3 g; Protein: 1 g
Nutrition Bonus:
Vitamin C: 6%; Iron: 3%; Vit A: 3%;
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