In light of all the emerging information about the need for resistant starch as food for the beneficial bacteria, I am starting to incorporate some into my diet. I’ve spent years (too long) starving out the bad bacteria and now I want to feed my microbiome!
A good source of resistant starch is green plantains. I’ve always been fascinated by green plantains but thought they were hard to digest. Well, the fact is, they don’t get digested at all and they provide a lot of food for gut bacteria!
Resistant starch is just that – resistant to human digestion. But this does not cause stomach upset in most people. Of course, when you are just starting to add in resistant starch, you want to go slowly, similarly to when you start with fermented foods.
Slow is better.
It’s the green plantains that contain a lot of resistant starch as opposed to the riper ones which are yellow and even black. In fact, you should wait until they turn black to use them if you want the ripened plantains. I use these for more of a dessert/cookie because they are sweeter.
Get the nutrient information about green plantains in my recipe for plantain chips.
I didn’t know what to expect when I peeled the green plantains, but I was pleasantly surprised by the fresh fragrance emanating form the peel – reminiscent of the tropics!
Unfortunately, I went crazy over these crispy delicious crackers and ate way too many! Happily, I did not get any intestinal upset and I hope my bacteria had a feast!
When you start to eat a prebiotic food that contains resistant starch such as green plantains, use caution as to how much you eat. If you experience intestinal gas, upset or bloating, that is a sign that your bacteria need nurturing and you need to take it slowly.
GF Garlic Plantain Crackers (Paleo, AIP Paleo)
- 2 large green plantains
- 1/2 cup virgin coconut oil softened (where to buy)
- 2 Tbsp coconut flour
- 1 tsp sea salt + some for sprinkling on top where to buy)
- 1/2 tsp ground garlic (where to buy spices)
- Virgin coconut oil for greasing the parchment paper (it has no flavor)
- Food Processor (where to buy a food processor)
- Large cookie sheet (where to buy)
- Parchment paper (where to buy parchment paper)
- Rolling pin (buy a rolling pin like this one)
- Clear wrap
- Pizza Wheel (where to buy a pizza wheel)
- Cut the ends off the plantains then cut it in half and then cut each half lengthwise
- Insert your finger under the skin and slowly peel off – if any skin is left on the meat, slice it away with the knife
- Place the plantains in the processor and puree until very smooth (around 3 – 5 minutes)
- Add the virgin coconut oil and mix
- Add the coconut flour, garlic powder, salt and mix
- The batter should be thick
- Place the batter onto the cookie sheet
- Place a large piece of clear wrap on top (to prevent sticking) and roll out as you would roll out cookies
- Make it as even and thin as possible, about 1/8″ inch thick
- Sprinkle a little salt on top
- Bake at 350º F for 15 minutes
- Remove and score the batter with a pizza cutter or chef knife and return to oven and bake for another 35 minutes or until the top is nicely browned – check it every so often
- Remove pieces of the crackers to a cooling rack and when cool carefully break apart each individual piece
- Store in airtight container
- Note that these will get hard so be aware when first biting down
Add other ground spices that you love such as savory, marjoram, Fines herbs, basil, oregano, etc.
Prep Time: 15 minutes
Cook Time: 50 minutes
Yield: Approximately 40 1″ squares
Tip: Divide the dough into two parts and roll out super thin as instructed above but thinner than the photo – you will need 2 cookie sheets. Salt the dough and press the salt in lightly with the roller before baking. This will keep the salt stuck to the cracker and will make the crackers very thin and more crispy than hard. Baking time will be reduced to about 35 minutes.
The inspiration for this recipe comes from Sarah’s recipe for Plantain Crackers in her book The Paleo Approach Cookbook.