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Vibrant health means you can live life to the fullest. Empower yourself with the steps I used to free my life of chronic disease and medications.

Reader Interactions


  1. My husband and I LOVE plantains. They are delicious. We make plantain chips and guacamole to dip them in…out of this world. Thanks for the great post…now I have plenty of gluten-free friendly ways to use them!! Blogs that offer gluten-free recipes and advice like yours are incredibly valuable. Thanks for taking the time to share with the rest of us!

  2. Being Cuban-American, I grew up eating machos, so I have a ton of recipes that use them but they are more traditional Caribean takes. These look really interesting especially the “breads” and tortillas.

    We always ate tostones, fried green plaintains but it wasn’t until a trip to Panama that I discovered using them as a base for toppings. Tostones are called aplastados in Mexico and patacones in Panama, they probably have other names in other Latin American countries.

    Foofoo (Puertoricaños make something similar called mofungo) is one of my husband’s favorite dishes- he calls it banana hash, mashed ripe plantains combined with garlic, onions, and pork sprinkled with sour orange, what’s not to love? Here in Mexico I have been served machos stuffed with cheese and fried in a croquette. Another dish I serve often is a tortilla de platanos machos, which is similar to a tortilla española (Spanish omelette) using ripe machos instead of potato.

    I have a couple of recipes for stews using green plantains. Basically, you can substitute green ones for root veggies. Tambor de picadillo (picadillo is ground beef, cooked with raisins, green olives and other stuff in a tomato sauce) is a Cuban twist on shepherd’s pie using mashed machos for the crust.

    Ripe plantains are more of a sweet side dish,they are really good baked with cinnamon and butter. I have a recipe for picadillo Oaxacaño (Oaxacan picadillo has different spices and uses ground pork instead of beef and slivered almonds instead of olives). that has fried ripe machos added at the last minute.

    Thanks for some great ideas and new recipes for my grain-free life.


  3. Lauren, this is just perfect. I tried plantain sandwich bread from Purely Twins and plantain crackers a couple of months ago and I am hooked. I am totally addicted to the crackers and make them all the time. Thank you for this great selection of recipes.

  4. Hi Lauren,
    I love baking with plantains but have recently discovered that eating them when they are yellow or black makes my SIBO flare. I found out it was because the riper they get, the more sugar they have. I also found out that when they are green, they have more resistant starch capabilities (to feed the good bacteria in the colon). Have you or anyone found the same thing to be true?
    Great recipe collection by the way!

  5. Hi Lauren,
    This is off- topic, but I thought you would be interested. I just got a cold. This isn’t normal! So I thought, “why?”
    Then I realized, there were three things in my life that had come right before I got my cold. They are: #1: Smoke. Smokey weather, due to forest fires in my area, could have triggered a cold. #2: i have been eating a lot of peanut butter lately, and the non-organic stuff (what I had been eating) has a toxic chemical sprayed on it. #3: Two days before I got sick I bought a new bra. I was super excited to find one that fit, got home, took a look at the tag and it’s…100% polyester. Shatter my happiness, I thought, “could this contribute to breast cancer?” And two days later I got a cold.
    I don’t know what really triggered my cold, but the smoke has left, I’m not touching the peanut butter jar, and I’m not wearing that 100% toxic bra!!

  6. Luv ur website and recipes.
    Is plantain flour better use for digestion/bloating rather than nut meAl?
    Can u mix it with coconut flour?
    Is it low carb?
    Much appreciate ur feedback

  7. Hi Lauren,

    I think this is kind of a stupid question,but are plaintain’s GAPs legal? Im pretty sure they’re a starch so most likely not ok to have….

    Also, I made my first batch of raw goat milk yogurt and well…its pretty much curds and whey! haha. I used my Cuisine yogurt maker, mixed 3 cups milk with 1/4 cup yogurt. Do you think I overcrowded the probiotics? Or maybe the temperature fluctuated to cause that? Are there any other things that cause the separation? And do you have any thoughts on adding gelatin?

    Thank you, Lauren! I appreciate your opinion so much. <3

  8. I love to integrate plantain/bananas to my diet (have been glutenfree/dense starch free for 5 years) and never looked back as the results so outway the short pleasure. However, whenever I tried to sweeten ice cream with bananas I seem to react even now to the too high sugar content (I had major systemic candida to heal and so far only stevia works which is sometimes difficult). From what I read here you had to overcome immune issues as well – how did you accomplish this? Have you always been able to eat bananas/dates etc. or did you have to avoid it at some point and were able to reintegrate – if so any recommendation how to accomplish this? Thanks for this immense and beautiful work – great inspiration to have found your site.

  9. I would love to start cooking/baking with plantains. But I was wondering if it is important to buy only organic plantains, or is it OK to eat conventional. I couldn’t find the answer to this question anywhere online. Sometimes it can be very difficult for me to find organic produce year round where I live.

    Thank you!

  10. Thanks for including one of my recipes in this roundup- I am honored!

    Plantains are a mainstay in our household, especially since my daughter is allergic to tree nuts, coconut, and eggs, and because I have an autoimmune condition. I don’t know what we would do without this versatile, and cheap, food!

  11. This looks interesting – I just found plantains where I live (Australia), they’re a bit pricey, but I like them, so I’m happy with this list, perfect inspiration. Just wanted to mention quickly, socca is gluten-free already, it’s made with chickpea flour.

  12. I found this recipe on the web years ago and it is my favourite way to enjoy plantain. I am fortunate to have an abundance of passion fruit but one could always sub unsweetened orange juice 1/4 cup. I serve this as a side veggie, usually with chicken or pork.

    Baked Plantains with Passion Fruit

    Preparation time: 30 minutes
    Number of servings: 4
    • 4 small ripe plantains (or bananas), peeled and sliced
    • 1 Tbsp unsalted butter, melted
    • juice of 3 passion fruits
    • 1/4 cup honey
    • juice and zest of one Florida lime
    • 1/2 tsp nutmeg
    Peel, slice, and arrange ripe plantains (or bananas) in a glass pie pan or baking dish. Sprinkle top with the remaining ingredients.

    Bake at 350 degrees F for 30 minutes.

  13. Made the plantain sandwich rounds, used quinoa flour as did not have tapioca in my store cupboard . Turned out fine. Really like the look of other recipes to try. My husband has suddenly had to come off wheat and gluten and this is an inspiration that there are alternatives.
    I have Written two cook books so naturally interested in recipes anyway.
    Thank you.

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Lauren Geertsen, NTP

I’m an author, entrepreneur, and nutritional therapy practitioner (NTP). I began this website at 19, to share the steps that freed my life of chronic disease and medication. Now, Empowered Sustenance has reached 30 million readers with healthy recipes and holistic resources.

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