I’m a huge fan of plantains, and I want to make sure more AIP/Paleo people know of them. For most of my life, I thought plantains were just those funny little green mini-bananas that were supposed to taste weird and I’d likely never eat unless I wandered into a cafe somewhere in Costa Rica… which is on my bucket list; this girl wants to learn how to surf somewhere mellow and scenic! I’m deathly afraid of waves. So why do I want to learn to surf? Buy me a coffee and we’ll chat about it. Back to the mini-bananas. Those are plantains. But I never knew there were other plantains, and that they’re so awesome. Did you know that plantains are a great source of fiber, carbohydrates, Vitamins A, C, B6, and Potassium?
When I went on AIP, I went without anything remotely bread-like for a year and a half. Yes, you read that right. No tortillas, quick breads, muffins, bread sticks, all that. When I had my first plantain cracker I almost cried out of joy. As I got into making AIP/Paleo food for the trail, I knew plantains had to be part of my game plan.
At home, I eat a whole plantain every day, fried in coconut oil with salt. It’s my soul-food-that’s-good-for-me-too. Sometimes I doctor it up with cinnamon or make tostones instead. I started making dehydrated plantain chips, which are still (and always will be) one of my trail food staples. As I got into more AIP baking, I realized that plantain flour had to be involved – while coconut flour is good for some things, it can be heavy on the gut. Where I live, it’s hard to find packaged plantain flour (go figure… I do live in the big city). So I made my own. I’m amazed how easy it is, and every time I break out my canister of home-made plantain flour for recipes (like my incredible plantain pancakes) I seriously thank myself. So. Enough rambling. Let’s make some plantain flour! It’s pretty simple; peel, slice, dry, dry some more, grind, grind some more.
Plantain Flour
One 8-inch plantain makes roughly 3 to 4 TBS flour. Use green plantains; they will dry better.
1. Peel green plantains and slice them into 1/4-inch thick discs.
2. Lay them out on dehydrator trays with some air space between them. If using mesh trays, don’t worry about flipping during drying. If using an oven, use cookie sheets with parchment paper laid down first to avoid sticking. Flip half way through to assure even drying.
3. Dry at 135°F for 8-16 hours, until very dry and crunchy. Dry chips will sound like poker chips knocking against each other. There can be no moisture left (moisture >> damp flour >> spoilage). Drying time will depend on the moisture content in the plantains (riper = moister) as well as relative humidity. If using the oven, test it to make sure it can stay at an even temp the whole time. It helps to prop the oven door open slightly to allow moisture to escape. Monitor the oven temperature, especially with an old oven.
If you are uncertain about dryness: place 2 cups of chips in a glass jar with a tight-fitting lid (package up the rest in an airtight container in the meantime). Leave in a cool dark place for 24 hours; if any condensation occurs in the jar (look in the lid, too), return to dehydrator and dry for at least 2 more hours. Repeat process until you are sure they are dry. You can’t over dry them.
4. Once chips are dry, take out of dryer/oven and let them cool completely before grinding.
5. Using a high-powered (preferably glass) blender, grind the chips in small batches until they are powdered. It may take some time. The powdered parts tend to sink to the bottom and keep the larger bits away from the blades; after every small batch, I sift the flour out with a mesh colander and return the larger bits to the blender with the next batch. Grind, sift, repeat until all the chips are powdered. I prefer glass to plastic. Food for thought: In a plastic blender or food processor, I wonder if those fast-moving, hard plantain chips are likely to scrub plastic into your food. Plastic in the body is bad.
6. Place flour in an airtight container and label with how many plantains went in, and how many TBS per plantain.
7. Store in a dark, cool place.
TIP: For foods I store in bulk vs. by the serving, such as plantain flour, soup mixes, and mashers, I label the container with masking tape and a sharpie, noting how many servings are contained within; each time I take some out, I edit the note.
{{ This post is featured in an AIP Plantain Recipe Roundup on Provincial Paleo }}
Thanks for your post. I am interested in learning how to make this flour and begin baking AIP recipes with it! Can you further explain how I am to know how many TBS in each plantain? Am I supposed to keep each dried plantain separate and grind separate from other plantains to be sure to measure the TBS of each? I guess I just don’t understand…please enlighten me.. Thanks.
Hi Robyn! Just under the recipe title, I mention that a 8-inch plantain makes roughly 3-4 TBS flour. It’s a rough estimate because the plantains can vary so much in size.
If you want to get a measurement for your own plantains, here’s what I recommend doing:
Count the total plantains you dehydrate; after dehydrating them, grind them all together into flour; divide the flour up equally into as many parts as the number of plantains you used. Then take the amount of flour for one plantain, and measure the tablespoons. If you always use the same size plantains, then you’ll have an accurate measurement for your use. Where I live, the plantains tend to vary in size, so for my baking I measure based on that 8″ size, with 3-4 TBS per each.
Thanks for these helpful information. Pls is it possible to make plantain flour in an industrial scale? If yes what are the machinery and facilities required.
Thanks.
I’ve only made it at home, so I have no idea what type of machinery is used to produce it on a mass scale. I’d suggest going on Amazon to look for the companies, and contact them.
Hi Sue, I too have found plantain flour to be my favorite AIP flour. I’ve thrown together FLUFFY and delicious pancakes, biscuits, and dumplings with it, yes very fluffy! Every package of plantain flour I’ve purchased however has had grit in it. Not plantain grit, rocks grit, like it has been stone ground and the stone is deteriorating into the flour. I have a dehydrator but I already spend the entire weekend in the kitchen (making fresh coconut milk, batches of soup, einkorn sourdough bread (for the family), AIP crackers or granola, etc) so I’m crying about having to do it myself. But here I go, off to Super King for plantains (and coconuts). By the way, I don’t know where you live but here in Southern California, the only plantains I’ve seen are big, much bigger than traditional Chiquita or Dole bananas from the store. They are so easy to find in the ethnic supermarkets, we have Asian, Hispanic and Middle Eastern stores here and all of them have them.
I think you’ll feel it was worth it! Luckily here we have a few sources for plantains, both organic and conventional, and different sizes come in. The size of the non-organic ones kind of scares me sometimes… I always mutter, “The wonders of genetic engineering!”.
How u doing?its plantain floor a good food for persons suffering from high cholesterol and hypertension.thank u anyway I just read how to make this wonderful meal.
Hi Edna; Sorry, but I’m not sure if plantain flour is specifically good for one with high cholesterol and hypertension. You might check out this article, though: https://draxe.com/plantains/.
How long does
1. plantain flour and
2. Plantain chips keep. (I know you are addicted on chips, but worth asking…)
Have you tried freezing flour?….I guess then to use measured in a recipe.
The reason I ask is that we have a glut of ripening plantains, so I need to be creative.
I guess freezing plantain mash may be another alternative. Some sites mention pre-cooking plantains on Plantain bread, others not….any opinion. Maybe depends on ripeness, as you commented on the chip texture difference?
Hi Julie; I keep my plantain flour in the freezer, and it keeps for months. As for the chips… the longest they’ve hung around in this house is about 6 weeks, and that’s in my pantry. The starchy ones that come from less ripe plantains seem to keep longer; the chewy ones made from more ripe plantains do seem to start to soften a bit more with age. I have not tried freezing them… but I will, now you’ve mentioned it.
I suspect freezing them would be just fine.
You could also make a giant batch of plantain pizza crust and freeze the crusts! Check out this recipe:
http://simpleandmerry.com/blog/portfolio/aip-plantain-pizza/
I am so grateful for your teaching us how to do this…Question: How would you convert the pizza recipe referenced to using a flour not fresh plantain?
Thank you!!
Jen
Jen – I haven’t tried that, so I can’t give you direction on it. It would mean changing the liquid ratio and likely some other factors. Since I make my own plantain flour, which is a bit labor intensive, I prefer to use fresh plantains for the pizza crust, to save on flour. The pizza crust comes out very different depending on whether you use green or ripe plantains (green are better), and with the flour, you don’t know which kind were used, so I wonder if it would be a bit unpredictable.
I did a brief web search for “plantain flour pizza crust”, and found only recipes that use fresh plantains. If you dig up something, do let us know!
Hi Sue,
Nice piece you pit up there. I have read other nice stories here. Thanks. I am from Nigeria and plantain makes a good diet for people suffering from diabetes and high cholesterol because of its fibre content.
I make the flour on a commercial scale and to think of sending the flour there would make so much sense.
What do you think.
Wale;
Thanks for visiting my site. I would encourage you to develop the export/import idea. As more people move away from gluten grains, plantain flour (and plantains in general) will become more popular here in the U.S.
Good luck!
Thank you for explaining plantain flour processing. Please, why do we have to store the flour in a dark place
Hello Akinrinde;
It’s not always the case, but a dark place such as a fridge/freezer, pantry or cabinet tends to be cooler than a light one, which helps preserve foods longer. I always recommend it for dried foods, since they tend to be stored for longer times than fresh foods.
can i put it under the sun to dry and how can i export it . i dont know where to start from
thanks
Elizabeth; I suppose one could sun-dry it, but you’d probably need to set it up so it’s covered in screen or mesh to keep bugs off. It would take a long time to dry this way, so having the right weather is key. Also, exposure to air for that long might increase the chances of bacteria getting on it that would encourage spoilage. If you search online for “sun-drying food”, you’ll find some resources that talk about sun-drying techniques (I’m not experienced in it) and food safety. As far as your question about exporting, I have no answer for you – I only make it for my own use.
Hi Sue,
I am very interested in making your plantain flour…can I assume for any recipe that I can substitute the plantain flour in a 1:1 ratio for any other flour?
BTW…I just returned from the Dominican and had fried plantains everyday. I love them! In an effort to replicate the recipe I found yours made with coconut oil….simply wonderful! Thank you 🙂
Hi Kim, thanks for asking. Plantain flour does have a wide range of uses, but I don’t actually substitute it across the board. For example, I use cassava flour for tortillas, and frequently use a mix of flours like plantain/coconut or plantain/tigernut (and variations) for muffins, quickbreads, and such. Because I make my own, I only use it when it’s a must. I consider plantain flour to be a safe base for most things, but if you are wanting to get into any specialty baking, I’d suggest doing a web search for “aip baking blog” – you’ll come up with lots of creative options!
I’m glad you discovered fried plantains. Wonderful, huh? I try to have one every day.
Thank you so much Sue! 🙂
You’re welcome! I hope it’s a success for you. Oh – and if you haven’t yet, try the fried plantains sprinkled with cinnamon… so good!