Sweet Plantain Sandwich, Crepe, Wrap and Salad


If you had come to Puerto Rico you must had eaten sweet plantain! It is a latin vegetable that pprovides differente dishes in the kitchen. You can make tostones, amarillos, mofongo, soup, canoes or puree. There are 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 local made, organic and multigrain. This healthy meal can be eaten in the breakfast, lunch or dinner with your prefered drink. This also has 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 tortilla


For the salad you will need:  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

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Take out the 3oz tofú and drain excess of water by putting it 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.WP_20150629_015

You may also boil them. By this way they are faster and softer.


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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