Air-Fryer Plantains: Healthy, Quick, And Delicious!

Yes, you can cook plantains in an air fryer! In fact, it's a healthier alternative to frying them in oil, as air-fried plantains are lower in calories and fat content. Air-fried plantains are also less greasy and easier to clean up.

To cook plantains in an air fryer, start by cutting off both ends of the plantain and slicing through the skin lengthwise. Remove the skin and cut the plantain into diagonal slices. Then, brush or spray the air fryer basket with oil and place the plantain slices in a single layer in the basket. Cook at 350-380°F for 10-15 minutes, flipping the slices halfway through.

You can season your air-fried plantains with salt, cinnamon, cardamom, nutmeg, garlic powder, cayenne, or Cajun seasoning. They can be served as a snack, side dish, or appetizer and are perfect for those following vegan, gluten-free, paleo, or whole30 diets.

How to peel and cut plantains for the air fryer

Preparing plantains for the air fryer is simple and can be done in a few easy steps.

First, you'll want to make sure your plantains are ripe. Ripe plantains are naturally sweeter and will taste much better. You can identify a ripe plantain by its yellow or black skin. If your plantain is still green, it is not yet ripe and will need to sit on the counter for a few days to ripen.

Once you have a ripe plantain, use a sharp knife to cut off both ends. Then, cut a slit down the length of the plantain, through the skin. Carefully peel the skin off the plantain and discard it. You may need to make a few slices around the seams of the plantain to remove the peel.

Next, slice the plantain. You can cut it into 1/2-inch thick diagonal pieces, or cut it into smaller pieces or coins, ensuring they are roughly the same thickness so they cook evenly.

Now your plantain is ready for the air fryer! You can either transfer the plantain slices to a bowl and toss them with oil and salt, or place them directly into the air fryer basket and spray them with oil. If you're using a bowl, make sure to coat the plantain slices well with oil before placing them in the air fryer.

Preheat your air fryer to 350-380°F and cook the plantain for 10-12 minutes, flipping them over halfway through.

And that's it! Your air-fried plantains are now ready to be enjoyed. You can sprinkle them with cinnamon and sugar for a sweeter treat, or serve them with a dip.

Air fryer temperature and cooking time

Air fryer plantains are cooked at a range of temperatures, depending on the desired texture and the ripeness of the plantain.

For ripe plantains, a temperature of 380°F is recommended by some sources, while others suggest 350°F or 370°F. For unripe or semi-ripe plantains, a higher temperature of 400°F is suggested, but this may result in a tougher texture.

Cooking times also vary, with most sources recommending around 10-15 minutes, and some suggesting a longer time of up to 20 minutes. It is important to flip the plantains halfway through the cooking time to ensure even cooking.

The cooking time and temperature will depend on the desired texture and the ripeness of the plantain. Riper plantains will be softer and sweeter, and may cook more quickly. Unripe or semi-ripe plantains will be firmer and less sweet, and may require a higher temperature or longer cooking time.

It is also important to note that air fryer models may vary, so adjustments may be necessary based on individual experiences.

Oil and seasoning suggestions

When making air fryer plantains, it is important to use enough oil to coat the plantain slices. This will seal in the moisture and help to crisp them up. You can use a variety of oils, such as olive oil, avocado oil, or a neutral oil. The amount of oil used per plantain is typically around 1-3 tablespoons.

For seasoning, salt is the most commonly used ingredient. However, you can also sprinkle cinnamon and sugar on top for a sweeter taste. Other seasoning suggestions include garlic powder, cayenne, and Cajun seasoning.

Some recipes also suggest squeezing lime juice over the plantains for a fresh flavor. Additionally, you can serve the plantains with a dip, such as guacamole or salsa.

Health benefits of eating plantains

Yes, you can put plantain in an air fryer. Here is a recipe for making air fryer plantains:

Air Fryer Plantains

Ingredients:

• 2 green plantains, ends cut and skin peeled
• 2–3 tbsp olive oil or neutral oil

Instructions:

• Preheat the air fryer to 325°F / 180°C.
• Peel and cut the plantain into 1-inch pieces.
• Place the plantain pieces in a medium-sized bowl and toss them with a tablespoon of oil to coat completely.
• Place the plantains in the air fryer, making sure they are not piled on top of each other, and cook for 10 minutes.
• Place the plantains back in the bowl and, while they are still hot, place them on a cutting board and flatten them using a tostonera or a flat-bottomed cup or plate.
• Take your flattened plantains and coat them with the remaining oil.
• Place the plantains back in the air fryer and cook for an additional 5-7 minutes, until they are golden.
• Serve immediately with a pinch of salt and some mashed avocado.

Now, here is some information on the health benefits of eating plantains:

Plantains are a starchy tropical fruit that belongs to the banana family. They are a staple food in many parts of the world, including Africa, Latin America, and the Caribbean. Unlike bananas, plantains are usually cooked before being eaten and have a less sweet taste. Here are some of the health benefits of consuming plantains:

• Improved digestive health: Plantains are high in resistant starch, which acts as a prebiotic and helps to feed healthy bacteria in the colon. They also contain a good amount of fiber, which improves bowel function and can help reduce the risk of colorectal cancer and inflammatory bowel diseases.
• Increased insulin sensitivity: The resistant starch in green plantains can increase metabolic rate and improve insulin sensitivity, helping to manage type 2 diabetes, obesity, and heart disease. It also contributes to weight loss by increasing feelings of fullness and reducing appetite.
• Boosted immune system: Plantains are a good source of vitamins A and C, which are powerful antioxidants that help to neutralize free radicals and reduce oxidative stress, thus boosting the immune system.
• Healthy brain function: Plantains contain vitamin B6, which is essential for several neurotransmitters that carry information from one cell to another. Vitamin B6 also increases the production of dopamine and serotonin, which help regulate sleep cycles and improve mood, respectively.
• Heart health: Plantains are loaded with heart-healthy nutrients such as potassium, magnesium, vitamin B6, and fiber. Potassium regulates blood pressure and heart rate, while vitamin B6 reduces the risk of heart disease by lowering homocysteine levels in the body. The soluble fiber in plantains also helps to reduce cholesterol levels.
• Rich source of magnesium: Magnesium is essential for various biochemical processes in the body, including relieving constipation, improving mineral absorption, regulating blood pressure, boosting exercise performance, and reducing insulin resistance.
• Lowered cholesterol: Studies have shown that regular consumption of plantains can lead to lower cholesterol levels due to their high content of soluble fiber, which helps reduce the absorption of bad cholesterol and triglycerides.
• Stronger bones: Plantains are high in nutrients such as potassium, vitamin C, calcium, and magnesium, which promote healthy bone growth and prevent fractures. Regular consumption of plantains may also help reduce the risk of osteoporosis, especially in post-menopausal women.
• Increased energy: Plantains contain nutrients such as magnesium, vitamin B6, and iron, which play a key role in boosting energy levels. They are involved in energy production, muscle movement, and cellular function, and can help combat fatigue and improve concentration.

Storing and reheating air-fried plantains

Storing air-fried plantains is a straightforward process. If you plan on eating them within a few days, it is best to store them in an airtight container in the refrigerator. They will keep for up to four days.

However, if you want to keep them for longer, freezing is a great option. To freeze air-fried plantains, start by placing them in a single layer on a baking sheet and putting them in the freezer. Once they are frozen, transfer the plantains to a freezer bag or airtight container. They will keep for up to three months.

When you are ready to enjoy your frozen plantains, remove them from the freezer and thaw them in the refrigerator overnight or at room temperature. Then, you can reheat them in the air fryer at 350°F (175°C) for 2-3 minutes or until they are warm and crispy. Alternatively, you can reheat them in a skillet with a bit of coconut oil.

It is important to note that microwaving plantains will make them soggy, so it is best to avoid this method if you want to retain their crispy texture.

Frequently asked questions