Sweet Plantain Sandwich, Crepe, Wrap and Salad



If you had come to Puerto Rico you must had eat sweet plantain! It is a latin vegetable that have different forms in the kitchen. You can make tostones, amarillos, mofongo, soup, canoes or puree. There exist the yellow and green plantain. OF course the yellow one is the sweet one and is the one used for making amarillos and canoes. This food can be baked or fried. Reaching always for the healthiest, I baked them in the oven. You will know they are ready beacause of their bright color and sweet aroma.


You can use green plantain if you want to makea salty dish such as guineitos en escabeche, boiled plantain or plantain soup.

Plantains carry vitamin A and fiber. They also have vitamin C and B complex vitamins. They provide iron, magnesium, potassium and phosphorous.


This Sweet Plantain dishes are amazing because you have the sweet and the salty flavor. For my protein intake, I chose tofú. The bread I used is a local made, organic and multigrain. This healthy meal can be eaten in the breakfast, lunch or dinner with your prefer drink. This also have sauteed onions and pepper. These ingredients make each dish unique, heatlhy and colorful.


Ingredients:                                                                                                                                                                                               yield: 1 person

For the sandwich:2 slices of bread


For the crepe: 1/4cup whole wheat flour          2tsp brown sugar         a pinch of salt, nutmeg and cinnamon        1/4tsp vanilla      water for mixing


Wrap: homemade or bought torilla



Main ingredients:   3oz tofú       cooked yellow plantain      one small onion         one small pepper (any color)       green leaves such as kale or spinach        a drizzle of olive oil



Take out the 3oz tofú and take out the excess of water by letting it rest in a dish with napkins. After drained, cook it as you like the most.


For the sweet plantain: Preheat the oven 300ºF. Take out the flesh of the yellow plantain and cut it thinly in diagonal direction. Drizzle olive oil in an oven dish and cook until the yellow color turn brilliant and they expelled a sweet aroma, about 30-40mins. Turn off the oven and set them aside.


Cut the onion and the pepper and sauteé them in a pan with a drizzle of olive oil until soft and a bit brown color.


Add an amount of each ingredient into your sandwich, wrap, crepe or salad.


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