Air Fryer Fried Plantains: A Healthy Treat?

Air fryers are a healthier alternative to deep-frying plantains, requiring a lot less oil. They are also less messy and a faster way to cook plantains. But do they taste as good?

Air-fried plantains are best served immediately, as they lose their crispness upon storage. However, they are still delicious when reheated. The cooking time depends on the type of air fryer used, and the ripeness of the plantain. For sweet plantains, ripe or nearly black plantains are best. For tostones, green plantains are used.

How to prepare plantains for air frying

Air-fried plantains are a delicious and healthier alternative to the traditional fried plantains. Here is a step-by-step guide on how to prepare plantains for air frying:

Selecting the Right Plantains

The first step is to choose the right plantains for air frying. Plantains come in different colours, indicating their ripeness. Green plantains are unripe and have a white flesh, while ripe plantains are yellow or black. For air frying, it is recommended to use ripe plantains as they are sweeter and will give a better taste. If you can only find green plantains, you can let them ripen on the counter for a few days until the skin turns yellow or black.

Cutting and Peeling the Plantains

Once you have selected the right plantains, it's time to cut and peel them. Using a sharp knife, cut off both ends of the plantain. Then, cut a slit along the length of the peel. Be careful not to cut into the flesh of the plantain. Gently remove the skin and discard it. For green plantains, you may need to make multiple cuts around the seams to remove the peel completely.

Slicing the Plantains

After peeling, slice the plantains into uniform pieces. You can cut them into coins or slices, depending on your preference. If you want crispy plantain chips, slice them thinly. For a softer texture, cut them into thicker pieces, about 1/2-inch thick.

Coating with Oil

Coating the plantains with oil is an important step to ensure they get crispy and golden in the air fryer. You can use avocado oil, olive oil, or any neutral oil of your choice. Place the plantain slices in a bowl and toss them with oil until they are completely coated. Alternatively, you can spray the plantains with oil using an oil spray bottle.

Seasoning the Plantains

At this stage, you can season the plantains with your desired spices. You can keep it simple with just salt, or add other seasonings like garlic powder, cayenne, or Cajun seasoning. If you want sweet plantains, you can sprinkle cinnamon or cinnamon-sugar on top.

Air Frying the Plantains

Preheat your air fryer to the desired temperature, usually between 325-425°F. Place the plantain slices in the air fryer basket in a single layer, making sure they are not overcrowded. Air fry the plantains for about 10-12 minutes, flipping them halfway through the cooking process. The cooking time may vary depending on your air fryer and the thickness of the plantain slices. Keep an eye on them to avoid overcooking.

Serving the Air-Fried Plantains

Air-fried plantains are best served hot and fresh out of the air fryer. They can be enjoyed as a snack or a side dish. If you have any leftovers, store them in an airtight container in the refrigerator for up to 4 days. Reheat them in the air fryer for the best results.

Air fryer temperature and cooking time

The cooking time and temperature for air-fried plantains depend on the type of plantain, the ripeness, and the desired texture. Green plantains are unripe and will have a very mild banana taste with a starchy potato texture. Yellow plantains are ripe and will be sweeter and softer. Black plantains are very ripe and will be the sweetest and softest.

For green plantains, air fry at 325°F for 10 minutes, then smash the plantains into small disks and air fry for an additional 5-7 minutes.

For ripe yellow or black plantains, air fry at a temperature between 350°F and 425°F for 10-15 minutes, flipping halfway through. If you want crispier plantains, you can air fry for an additional 2 minutes.

It's important to note that different air fryers may require modifications to the cooking time and temperature. The size of the air fryer basket may also require cooking the plantains in multiple batches to avoid overcrowding.

How to cut plantains for air frying

Air-fried plantains are a delicious, healthier alternative to fried plantains. Here is a step-by-step guide on how to cut plantains for air frying:

• Start by cutting off both the tough ends of the plantain with a sharp knife.
• Make shallow slits along the length of the plantain, cutting through the peel but not the flesh.
• Gently pull back the peel along the slits. If the peel is still attached in some places, use a knife to carefully slice it off.
• Cut the peeled plantain into slices. For air frying, it is recommended to cut the plantain on a bias, or at an angle, to increase the surface area. This will result in a crispier, more caramelized texture. The ideal thickness of the slices is between 1/4 inch and 1/2 inch.
• Place the sliced plantain in the air fryer, making sure the slices are not overcrowded and have some space between them.
• Lightly spray the plantain slices with oil.
• Air fry at 370° Fahrenheit for 8 minutes on each side, or until tender.

Note: If you are using a green, unripe plantain, you will need to cook it in the air fryer first before cutting it. This will make it soft enough to cut into disks.

Oil and seasoning for air fryer plantains

Air-fried plantains are a delicious and healthier alternative to traditionally fried plantains. They are a popular side dish or snack, especially in Latin American, Caribbean, and African cuisines. Here's a guide to the oils and seasonings you can use to make them.

Oils

When it comes to oil, you have a few options. You can use olive oil, avocado oil, or a neutral oil. The amount of oil used can vary depending on the recipe, but it's important to coat the plantains well to ensure they get crispy. You can spray the plantains with oil or toss them in a bowl with oil before placing them in the air fryer.

Seasonings

For seasonings, salt is a popular choice, especially for savoury plantains. You can also sprinkle cinnamon and sugar on top for a sweeter option. If you're feeling adventurous, try tossing the plantains with garlic powder, cayenne, or Cajun seasoning before air frying. A squeeze of lime juice can also add a fresh flavour to your plantains.

Tips for Perfect Plantains

• Let the plantains ripen before air frying. Ripe plantains are sweeter and more delicious.
• Cut the plantains into uniform sizes so they cook evenly.
• Spread the plantains in a single layer in the air fryer basket to ensure even cooking.
• Air fryer plantains are best served hot and fresh.

Health benefits of air frying plantains

Air-fried plantains are a delicious and healthy snack or side dish. They are a good source of several essential vitamins and minerals, and they offer various health benefits, including:

Heart Health

Plantains are rich in potassium, which is essential for maintaining healthy heart function and blood vessels. The fibre content in plantains also helps to lower cholesterol levels, further promoting heart health.

Blood Sugar Control

Plantains contain a high concentration of resistant starch, which does not increase blood sugar levels. The resistant starch aids in glycemic control by slowing digestion, increasing satiety, and supporting the growth of beneficial gut bacteria.

Digestive Health

The fibre content in plantains helps regulate bowel movements and prevents constipation. Fibre also helps to prevent digestive issues such as hemorrhoids and diverticular disease. Additionally, fibre promotes a feeling of fullness and may contribute to lower cholesterol levels.

Anemia Prevention

Plantains are a good source of vitamin C and iron, which work together to improve absorption and prevent iron deficiency anemia. Symptoms of anemia include fatigue, difficulty concentrating, reduced immunity, and poor temperature regulation.

Nutritional Support During Pregnancy

Plantains contain carotenoids, which are converted into vitamin A. They are an essential source of this vitamin for people in developing countries, especially in Sub-Saharan Africa. Plantains also contain folate and iron, crucial nutrients for a healthy pregnancy.

Brain Function and Cognitive Health

Plantains are rich in vitamin B6 and magnesium, which have been linked to improved brain function and cognitive health. In one study, participants who took a daily supplement of vitamin B6 and magnesium experienced a significant reduction in symptoms of depression and anxiety.

Air frying plantains is a healthier alternative to traditional frying methods, as it requires less oil and reduces the overall calorie intake. This cooking method also preserves the nutritional content of plantains, making them a nutritious and tasty option for everyone to enjoy.

Frequently asked questions