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Baked plantain with a coconut cashew dip

December 29, 2014 by Charla 10 Comments

baked plantain coconut cashew dip 341x1024 - Baked plantain with a coconut cashew dip

Baked plantain with a side side serving of a sweet and creamy dip made vegan and paleo friendly courtesy of the cashew nuts.

Plantain with coconut dip

I hope you guys had a wonderful Christmas (those of you who celebrated) and ate plenty of nutritious food. I bet you didn’t, I’m willing to bet some old habits resurfaced over the festive period. Yes, I’m talking to you with that guilty look on your face.

All is forgiven if you’re willing to try this Caribbean styled appetiser? Well…..? Okay I won’t coerce you, rather I’ll explain why this wonderful baked plantain with a dip should be on your list of things to make – it’s simple and tasty!

I won’t beat around the bush with this one. By now I’m sure many foodies are familiar with plantain – a starchy fruit (considered vegetable) that is inedible unless cooked and loved by Caribbean, African and Latin American people.

When I made this recipe I thought of a talented food blogger named Imma from Africanbites  whose website is centred around African and international cuisines, like me I know she enjoys eating some plantain too.

In the Caribbean community you’ll find many of the recipes that feature plantain are either; boiled, steamed or fried. We don’t really roast or bake plantain but I’m a woman who likes to explore and be innovative and that’s exactly what inspired me to make this dish.

This appetiser is highly nutritious – loaded with omega fats from the cashews to complex carbohydrates from the plantain. Also, vitamin A to help repair cells and optimise eye sight, potassium – a mineral which is needed to maintain blood sugar, cells and support kidney function.

Starchy vegetables are often widely misunderstood. They are often put in the same category as processed starches i.e pasta and bread, little do people know that starchy veggies provide an excellent source of energy.

Plantain prep1

Here, you’ll see I used a plantain with a yellow to dark hue – at this stage the plantain is slightly sweet and firm. As it ripens the colour transitions to a dark yellow almost black in colour. I personally don’t like when they’re over ripe, it’s too sweet and mushy for me.

If you want to replicate my results use the plantain at the yellow with dark undertones stage. Cut off the two ends of the plantain and lightly slice horizontally from one end to the other.

plantain prep2

Now here comes the fun part, slicing the plantain and coating the discs with melted coconut oil, cinnamon and ginger – nice and spicy. Don’t worry if the melted coconut oil begins to harden, it will soften in the oven.

Plantain prep33

Line a baking tray with parchment paper, transfer the discs onto the lined tray and put in the oven.

While the plantain bakes in the oven, now is a the perfect opportunity to get the coconut cashew dip underway. A high speed blender is recommended for this part. You can either pre-soak the cashews or add additional water to the mixture for a smooth consistency.

Plantain with coconut dip2

Once the plantain is baked you should be left with crispy, spicy chips with a coconut dip to dunk them in.

Plantain with coconut dip3

Serve and enjoy – kiss goodbye to deep frying and hello to baked plantain 😉

Print

Baked plantain with a coconut cashew dip

Plantain with coconut dip 150x150 - Baked plantain with a coconut cashew dip

★★★★★

5 from 3 reviews

Gluten free, paleo, vegan

  • Author: Charla
  • Prep Time: 5 mins
  • Cook Time: 30 mins
  • Total Time: 35 mins
  • Yield: 2
  • Category: Side dish
  • Cuisine: Caribbean

Ingredients

  • 1 ripe plantain, sliced
  • 1tbsp of coconut oil, melted
  • 1/2 tsp of ground ginger
  • 1/2 tsp of cinnamon
  • —————————————
  • For the Coconut cashew dip
  • 1 cup of cashew nuts
  • 1/3 cup of water
  • 3 tbsp of shredded coconut
  • 2tbsp of coconut oil
  • 2tbsp of coconut nectar
  • 1/2 tsp of vanilla extra or vanilla powder
  • pinch of salt
  • ** Try to use organic ingredients where possible.

Instructions

  1. Preheat the oven to 190 degrees celsius or gas mark 5
  2. Line a baking tray with parchment paper and set aside.
  3. Toss the sliced plantain into a large mixing bowl with the melted coconut oil, ginger and cinnamon. Work the oil and spices into the discs and coat them evenly.
  4. Transfer the contents onto the parchment paper and place in the oven to bake for 30 minutes.
  5. Half way through turnover and continue to bake until both sides are golden brown.
  6. To make the coconut dip pour all of the ingredients list above excluding the water into a food processor or high speed blender. Add a small amount of water at a time until the mixture is smooth if using pre-soaked cashews skip the water and go ahead with pureeing. A 1/3 cup should be suffice, if not, add a tbsp at time more until smooth.

Notes

Plantain and yellow banana are not the same thing.

Plantain cannot be eaten raw.

Did you make this recipe?

Tag @thatgirlcookshealthy on Instagram and hashtag it #thatgirlcookshealthy

Filed Under: Caribbean Dishes

About Charla

My name is Charla and I am passionate foodie who specialises in creating recipes that are not only gluten and dairy free but I also like to tap into my Caribbean heritage making healthy rendition of classic recipes.

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Comments

  1. Immaculate says

    December 29, 2014 at 7:08 pm

    Charlene, this baked plantains looks so good. I bet it tastes even better with the coconut cashew dip. YUM!

    ★★★★★

    Reply
    • Charlene says

      December 29, 2014 at 7:50 pm

      Thank you!

      Reply
  2. Ohmydish.com says

    December 31, 2014 at 9:56 am

    This looks absolutely stunning! Would love to have some of this

    Reply
    • Charlene says

      December 31, 2014 at 2:29 pm

      Thank you!

      Reply
  3. Gemma says

    December 31, 2014 at 3:34 pm

    Coconut cashew dip looks delicious and healthy. That’s a must try.

    Reply
    • Charlene says

      December 31, 2014 at 3:43 pm

      Thanks Gemma, I hope you like it 😉

      Reply
  4. Nicole says

    April 8, 2015 at 3:57 pm

    OMG I tried it and my kids loved it! I’ve used the coconut oil and nectar from Tiana, they’re the best http://www.tiana-coconut.com/ and go perfect with this recipe. Thank you very much for this lovely idea 🙂

    ★★★★★

    Reply
    • Charlene says

      April 8, 2015 at 7:47 pm

      Awesome! I love receiving feedback on my recipes especially from moms and dads. I’m so glad that yourself and co enjoyed my recipe.

      Reply
  5. Larissa says

    January 24, 2017 at 8:53 pm

    Hi Charlene, i just wanted to say thank you for posting this recipe! I made this over the weekend and it was SO DELICIOUS! I’m on day 26 of my first Whole30 experience and this saved me when i had a sweet craving! My husband loved it as well and i decided the dip was so good that i’d use it like icing for muffins and cakes. So again Thank you!!

    ★★★★★

    Reply
    • Charlene says

      January 25, 2017 at 1:27 pm

      Hi Larissa. Thank you for commenting. Yes the dip is so tasty isn’t it? I’ve found myself doubling up with it myself.

      Reply

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Greetings

Charla here, a young woman of Afro Caribbean heritage. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes

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