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Healthy and Delicious: Enjoy Your On-The-Go Snacks with Crushed Green Plantains

Updated: Mar 9, 2023



fried green plantains
Snacking healthy has never been this much fun.

We were recently reminded of a fruit that is delightfully prepared on many tropical islands. While visiting Haiti for the first time exploring the country’s taste bud, we discovered one of their favorite natural snack foods.


When you're on the go, finding healthy and tasty snacks can be a challenge. With so many options out there, it's hard to know what to choose. But if you're looking for a snack that's both nutritious and delicious, look no further than crushed green plantains.


Haitians redefine natural snacking on the go with this hearty fruit provision. Plantains are grown in galore and are prepared with many flavors in homes, sold in shops, crushed and fried at markets, and eaten on buses, cars, trucks, and motorcycles. It’s named bannann fri in Haiti, it’s called other names depending on the island, ingredients or preparation technique. Haiti exemplifies the meaning of snacking on the go. And so, we are inspired to share with you this informational piece.


Note: Plantain gourmet chips are now available on the islsnack menu. Try it! “And snack on the go!”. To discover more delicious on the go Caribbean snacks click here.


Not only are green plantains a great source of vitamins and minerals, they're also low in fat and calories. Plus, they're incredibly versatile, making them a great choice for all sorts of snacks.


This fruit is a great source of potassium, fiber, and is known to boost the immune system. In the West Indies, plantains are prepared fried/ boiled ripe, green, semi-green, crushed or whole. In any combination, the savory bites are addicting.


In this article, we'll take a closer look at crushed green plantains and how you can incorporate them into your on-the-go snacks just like the Haitians and the rest of the Caribbean. We'll explore their health benefits, share some recipe ideas, and offer tips on where to buy them.



What Are Crushed Green Plantains?

If you're not familiar with plantains, they're a member of the banana family, but they're generally larger and starchier than bananas. Green plantains are unripe plantains that are harvested before they have a chance to ripen and turn yellow.


When green plantains are boiled and then smashed or mashed, they become a staple food in many Latin American and Caribbean countries. In these cultures, they're often served as a side dish, but they're also a popular snack food.


Health Benefits of Crushed Green Plantains

One of the great things about crushed green plantains is that they're packed with nutrition. Here are just a few of the health benefits they offer:


  • Rich in vitamins and minerals: Plantains are a good source of vitamins A, C, and K, as well as potassium and magnesium.

  • High in fiber: One medium-sized plantain contains about 3 grams of fiber, which can help keep you feeling full and satisfied.

  • Low in fat and calories: A serving of crushed green plantains contains just 90 calories and less than 1 gram of fat.


Recipes Ideas for On-The-Go Snacks

Crushed green plantains are incredibly versatile, making them a great choice for a variety of snacks. Here are a few recipe ideas to get you started:


  • Plantain chips: Slice green plantains thinly and bake them in the oven until crispy. Sprinkle with a little salt and pepper for a tasty snack.

  • Tostones: Cut green plantains into rounds and fry them until they're golden brown. Smash them flat with a wooden spoon or a tostone press, then fry them again until they're crispy. Serve with a sprinkle of salt and a squeeze of lime juice.

  • Plantain nachos: Layer baked plantain chips with black beans, diced tomatoes, and shredded cheese for a healthy twist on nachos.


Where to Buy Crushed Green Plantains

If you're interested in trying crushed green plantains for yourself, there are a few places you can look. Many Latin American and Caribbean grocery stores carry them, as do some larger supermarkets. You can also find them online through specialty food retailers.


In conclusion, if you're looking for a healthy and delicious snack that you can enjoy on the go, give crushed green plantains a try. With their nutritional benefits and versatility, they're sure to become a staple in your snack repertoire.





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