Air-Frying Plantains: A Healthy Frying Alternative?

Air fryers are a healthier alternative to frying plantains, requiring less oil and resulting in fewer calories. Plantains are a staple food in many cultures, including those in Latin America, the Caribbean, and Africa, and can be used in both sweet and savoury dishes. They are similar to bananas but with more starch and are typically eaten cooked. When ripe, plantains are nearly all black or yellow with many black speckles and are firm yet tender. To prepare plantains for air frying, cut off both ends, make a shallow slit along the length of the fruit, peel the skin, and slice the plantain into pieces. Then, coat the plantain slices with oil and air fry for 10-15 minutes, flipping halfway through, until the edges are caramelized and the interior is tender.

How to peel plantains for air frying

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

Firstly, it is important to bring the plantain to room temperature. If they have been stored in the refrigerator, the cold temperature will make them harder to peel. You can soak the plantains in hot tap water for a few minutes to warm them up.

Next, place the plantain on a cutting board and cut off the ends. This step is crucial as it will allow you to open up the peel and access the fruit inside.

Now, hold the plantain firmly and use the tip of a sharp knife to slit the peel along its length. Make sure you only cut as deep as the thickness of the peel. For easier peeling, you can make another cut in the middle around the circumference of the plantain. If the plantain is green, you may need to loosen the peel by gently sliding the knife just under its edge without cutting into the flesh.

Finally, remove the peel by peeling it side to side rather than lengthwise. It will come off in sections, and you can use the knife to loosen any remaining attached parts. Don't worry if a few small chunks of the fruit come off with the peel. Use your knife to remove any remnants of the peel left on the flesh.

Your plantain is now ready to be sliced and air-fried!

Air fryer plantain cooking times and temperatures

Air fryers are a great way to make plantains in a healthier way than traditional frying, with much less oil and fewer calories.

The cooking time and temperature for plantains in an air fryer will depend on the type of air fryer you have, the ripeness and colour of the plantains, and the thickness of the slices.

• For sweet plantains, use ripe fruit that is yellow with black speckles or nearly all black.
• For green plantains, cut the ends off and make a slit along the length of the peel. Carefully remove the skin and place in the air fryer.
• Cut the plantains into slices that are around 1/2-inch thick.
• Depending on the firmness of the plantains, you can either toss them in a bowl with oil and salt or spray the air fryer basket with oil and place the plantains inside.
• Set the air fryer temperature to between 325°F and 425°F.
• Cook the plantains for 10-15 minutes, flipping them over halfway through.
• For extra crispy plantains, cook for an additional 5-7 minutes at 325°F.

It's important to note that air fryers can vary widely in terms of capabilities, basket styles, and capacities, so you may need to adjust the cooking time and temperature accordingly. It's also best to cook plantains in batches to avoid overcrowding the air fryer basket, which can affect the cooking results.

Air fryer plantain recipes from around the world

Air-fried plantains are a tasty, healthier alternative to the traditional fried version of this dish. They are vegan, gluten-free, paleo, and whole30 approved. Here are some recipes from around the world that you can make using an air fryer.

Latin America and the Caribbean

Tostones (Dominican Republic)

Tostones are green plantains that are fried until crispy and served as chips with dips like guacamole or salsa. To make them in an air fryer, start by peeling the plantain and cutting it into 1-inch pieces. Place the pieces in a bowl with a tablespoon of oil and toss to coat. Place the plantains in the air fryer for 10 minutes at 325F. Then, while they are still hot, flatten them using a tostonera or a flat-bottomed cup. Coat them with the remaining oil and place them back in the air fryer at 325F for an additional 5-7 minutes. Serve immediately with a pinch of salt and some mashed avocado.

Maduros (Colombia)

Maduros are sweet plantains that are soft and tender. For this recipe, use plantains that are nearly all black or yellow with many black speckles. Slice off both ends of the plantain and make a shallow slit along the length of it, cutting through the peel but not the flesh. Pull off the peel and slice the plantain on an angle. Lightly coat the air fryer basket with avocado oil spray and place the plantains in it. Lightly spray the tops of the plantains with avocado spray. Air fry for 10 minutes at 425F, flipping halfway through. Serve immediately with a generous sprinkle of salt.

Africa

Plantain Chips

Plantains are a popular snack in Africa, and they can be easily made in an air fryer. Simply slice the plantains into thin pieces and toss them with your favourite seasonings, such as garlic powder, cayenne, or cajun seasoning. Place the plantains in a single layer in the air fryer basket and cook at 380F for 10-12 minutes, flipping halfway through. Serve as is or with a dip.

The health benefits of air-fried plantains

Air-fried plantains are a healthier alternative to traditionally fried plantains, which are often soaked in grease. Air-fried plantains require much less oil, and are therefore lower in calories. They are also a good source of:

• Fiber: Plantains are a rich source of fiber, which promotes bowel regularity and increases feelings of fullness, helping with weight management.
• Vitamins: Plantains contain vitamins A, C, and B-6. Vitamin C acts as an antioxidant, protecting the body against free radical damage and boosting the immune system. Vitamin A is anti-inflammatory and helps regulate immune function. Vitamin B6 is essential for metabolism and may reduce cardiovascular risk and improve mood.
• Minerals: Plantains are a good source of potassium and magnesium. Potassium is essential for maintaining the cell and body fluids that control heart rate and blood pressure. Magnesium helps metabolize carbohydrates and synthesize protein.
• Antioxidants: Plantains contain polyphenols and flavonoids, which act as antioxidants and help fight free radicals in the body.

How to store leftover air-fried plantains

Yes, you can use an air fryer to fry plantains. Here are some tips on how to store leftover air-fried plantains:

Storing air-fried plantains is similar to storing any other type of cooked food. It is recommended to let the plantains cool down before storing them. You can place them in an airtight container and store them in the refrigerator. They will last in the fridge for up to 4 days.

If you want to keep them for a longer period, you can freeze them. To do this, let the plantains cool down and then place them in a single layer on a baking sheet. Put the baking sheet in the freezer until the plantains are frozen solid. Then, transfer the frozen plantains to a freezer-safe bag or container. They will keep well in the freezer for up to 6 months.

To reheat the leftover plantains, you can simply put them back in the air fryer for a few minutes or heat them in a pan on the stovetop. You can also reheat them in the oven or microwave, but they may lose some of their crispiness.

It is important to note that plantains are best enjoyed fresh, so if you are planning to store leftovers, try to consume them within a few days for the best taste and texture.

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