Who doesn’t like warm, fluffy waffles? I had stumbled upon a flour-less waffle recipe and with a bit of a twist I made it the bomb (if I do say so myself-toot, toot). The key to this recipe is plantains. I have to admit that I had not used plantains before this because I had NO idea what to do with them, but now I’m hooked and make these waffles weekly (sometimes twice a week).
Plantains are related to bananas but I warn you, they taste nothing like a banana. In fact, don’t even try this highly starchy veggie without some preparation (yes, its considered a veggie and you have been warned!). Plantains transition from green to yellow, and then to black. Each has a different flavor, nutritional profile and uses in the kitchen.
- “Green plantains: starchy, with just a hint of sweetness. They taste a little like potatoes, and work well in savory curries and stews. If you’re going make plantain chips, you’ll want them green.
- Yellow plantains: a little sweeter and less starchy than the green ones; they’re a middle ground between green and black. They’re still not as sweet as bananas, though.
- Black plantains: sweet (almost like a banana) and soft; bake them and eat them for dessert [1].”
Plantains have a wonderful nutritional profile, but one of the best benefits I see, is the resistant starch they contain. The benefits of resistant starch on our gut health is just now beginning to be understood. Basically resistant starches are resistant to digestion. It becomes food for our gut bacteria. Wanna learn more? Visit Mark’s Daily Apple for a Definitive guide to Resistant Starch.
Other benefits of plantains include:
- A great source of potassium-they actually have more potassium than a banana. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure, countering negative effects of sodium.
- Help regulate digestion-With about 5 grams of fiber/cup, the plantain with help with the internal plumbing.
- They also provide adequate levels of minerals such as iron, magnesium, and phosphorous. Magnesium is essential for bone strengthening and has a cardiac-protective role as well, and Americans aren’t getting enough of it.
Flour-less Protein Waffles
Note: This same batter can be used to make pancakes
Servings: 1 individual serving of 4 waffles (this recipe is easily doubled)
- 1 green plantain (if you want your waffles a bit sweeter you can use yellow or black plantains)
- 2 eggs
- 1 tsp vanilla
- 1 tsp cinnamon
- 2 TBSP Great Lakes hydrolysate collagen (this is optional,and it won’t hurt the recipe if you omit it)
- pinch of sea salt
- 1/8 tsp baking soda
- Plug in your waffle iron to warm it up.
- Peel the plantains. Green plantains are harder to peel so I would suggest quartering them to make it easier.
- Place all the ingredients into your blender. I use a a Nutribullet and it does a great job.
- Pour batter into your waffle iron and follow the manufacturer’s instructions for cook time (i.e . different waffle irons will have different cook times.)
Note: Make a double batch for a quick breakfast in the morning. Also, this makes a fantastic dinner when paired with farm fresh eggs and veggies.
Sources:
- http://paleoleap.com/eat-plantains/