Yes, I’ve been MIA again. Life just seems to get busier every year. I’ll spare you the details for now but I just wanted to share something I thought was so exciting. Grain free tortillas! I’ve made versions of this with coconut flour but coconut flour has a very distinctive flavor that I like in baked goods but not much else. These tortillas are soft, elastic and pliable with a neutral flavor. Aren’t tortillas really about what you are eating them with?? These stayed together, didn’t get soggy and weren’t grainy. Can you tell I’ve tried several different versions? I’ve been doing a lot of reading about gut health, our microbiota and increasing dietary fiber. I’m certainly guilty of not having anywhere near enough soluble or insoluble fiber in my diet for years and years on end. And I’ve paid the price. So in my quest to rectify that I’ve been trying out new foods to work with. Plantains were on that list. Plantains have about 57 grams of carbohydrate for a medium green one. Yes, that’s a lot but I’ve never come close to eating a whole one in one sitting anyway. Of those carbs 4 grams are resistant starch. Resistant starch is a type of dietary fiber that we are unable to digest. It travels down to our large intestine where our bacterial army does it’s magic. That starch/fiber is what our gut bacteria feed on. If we don’t feed our micro flora they don’t tend to stick around and proliferate. We can take probiotics but unless we feed them they are transient and temporary. Why is our gut bacteria important? Well, It’s what keeps us healthy. 80% of our immune system is in our guts. It drives our metabolism and those bacteria are the producers of butyrate. Butyrate is a byproduct or waste product of our bacteria feeding on the resistant starch. That butyrate is used by our bodies as energy. It is also a powerful inflammatory in our guts, it helps decrease gut permeability and because that starch isn’t digestible by us but by our bacteria there is no spike in our blood sugar. Actually, resistant starch improves insulin sensitivity and reduces blood sugar. Amazingly, it has a “second meal effect” meaning that it helps control your blood sugar for the following meal as well as the meal in which it was consumed. Resistant starch is associated with a decreased risk of colon cancer and may help with weight loss due to its ability to decrease blood sugar spikes post meal. It may help decrease appetite and help to maintain lean muscle mass.
Anyway, back to the recipe. These are the reasons I am excited to find a way to enjoy plantain. Now to the recipe. This was super fast and easy. You will need a high powered blender and a large nonstick pan.
1 green plantain
2-3 T milk or water
pinch of sea salt
coconut oil for the pan
Peel and slice the plantain. Add it and the eggs and salt to the blender. Blend until smooth. Add just enough milk to thin out the batter so that you can pour out the batter into a thin layer. Water may work just as well if you are dairy free. Heat pan and enough coconut oil to lightly cover the bottom. Pour about 1/4 cup of batter into the hot pan and swirl the pan or use the back side of a spoon to spread the batter into and 8-10 inch round. Cook on medium heat until the bottom side is lightly browned and then flip to brown the top side. When finished lay it on a plate covered with a paper towel. Repeat for the rest of the batter stacking them on top of each other with paper towel in between. These were great warm with a little butter (has to be Kerrygold!) or dipped into olive oil. I added some Italian seasoning to one batch and it was great. Next time I will try some herbs de provence. Cumin and coriander might be good too. When they are completely cooled the paper towels can be removed and these can be stored, covered in the fridge. Warm slightly in the microwave for a few seconds to enjoy them later. They are just as soft, elastic and pliable the next day.