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Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Ingredients: Descriptions and Photos
- Plantain -

(Plantain)  The plantain, scientifically named Musa paradisiaca, is a very starchy banana that is usually used in cooking.  However, they can also be eaten raw when they are very ripe with the skin turning almost completely black.  (See Ripe Plantain.)  It is usually not considered an eating banana like the ones we are used to peeling and eating, though we have eaten them that way after peeling them with a knife.  We first became acquainted with the plantain in the late 1960's when we visited Jamaica.  Until about 1990, we rarely saw them being sold in supermarkets, but today they are common in the tropical fruit and vegetable section.  They are usually sold green, but occasionally we find ripe ones.  If the plantains are green, let them ripen on the kitchen counter until they turn yellow, as in the picture above.  Plantains do not peel like eating bananas.  We have found that the easiest way to peel a plantain is to cut off the two ends with a knife, slit the skin lengthwise, and then peel it.  (If you do not need the plantain whole, cutting it in half also makes it easier to peel.)  The above left insert photo is of a whole peeled plantain.  Try our plantain recipes for baked plantain, baked plantain with tofu and brown rice, and others.  See nutritional information below.

Plantains, cooked

NDB No:     09278

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
Proximates
Water
g
67.30
6
1.106
Energy
kcal
116
0
 
Energy
kj
485
0
 
Protein
g
0.79
3
0.042
Total lipid (fat)
g
0.18
3
0.029
Carbohydrate, by difference
g
31.15
0
 
Fiber, total dietary
g
2.3
0
 
Ash
g
0.58
3
0.035
Minerals
Calcium, Ca
mg
2
3
0.289
Iron, Fe
mg
0.58
3
0.029
Magnesium, Mg
mg
32
3
2.921
Phosphorus, P
mg
28
3
1.397
Potassium, K
mg
465
3
24.884
Sodium, Na
mg
5
3
0.312
Zinc, Zn
mg
0.13
3
0.007
Copper, Cu
mg
0.066
3
0.003
Selenium, Se
mcg
1.4
0
 
Vitamins
Vitamin C, total ascorbic acid
mg
10.9
3
1.611
Thiamin
mg
0.046
3
0.002
Riboflavin
mg
0.052
3
0.009
Niacin
mg
0.756
3
0.039
Pantothenic acid
mg
0.233
3
0.004
Vitamin B-6
mg
0.240
3
0.013
Folate, total
mcg
26
6
0.817
Folic acid
mcg
0
0
 
Folate, food
mcg
26
6
0.817
Folate, DFE
mcg_DFE
26
0
 
Vitamin B-12
mcg
0.00
0
 
Vitamin A, IU
IU
909
3
116.625
Vitamin A, RE
mcg_RE
91
3
11.663
Vitamin E
mg_ATE
0.140
0
 
Lipids
Fatty acids, total saturated
g
0.069
0
 
4:0
g
0.000
0
 
6:0
g
0.000
0
 
8:0
g
0.000
0
 
10:0
g
0.000
0
 
12:0
g
0.001
0
 
14:0
g
0.001
0
 
16:0
g
0.047
0
 
18:0
g
0.002
0
 
Fatty acids, total monounsaturated
g
0.015
0
 
16:1 undifferentiated
g
0.005
0
 
18:1 undifferentiated
g
0.010
0
 
20:1
g
0.000
0
 
22:1 undifferentiated
g
0.000
0
 
Fatty acids, total polyunsaturated
g
0.033
0
 
18:2 undifferentiated
g
0.021
0
 
18:3 undifferentiated
g
0.012
0
 
18:4
g
0.000
0
 
20:4 undifferentiated
g
0.000
0
 
20:5 n-3
g
0.000
0
 
22:5 n-3
g
0.000
0
 
22:6 n-3
g
0.000
0
 
Cholesterol
mg
0
0
 
Amino acids
Tryptophan
g
0.009
0
 
Threonine
g
0.021
0
 
Isoleucine
g
0.022
0
 
Leucine
g
0.036
0
 
Lysine
g
0.037
0
 
Methionine
g
0.010
0
 
Cystine
g
0.012
0
 
Phenylalanine
g
0.027
0
 
Tyrosine
g
0.020
0
 
Valine
g
0.028
0
 
Arginine
g
0.066
0
 
Histidine
g
0.039
0
 
Alanine
g
0.031
0
 
Aspartic acid
g
0.065
0
 
Glutamic acid
g
0.070
0
 
Glycine
g
0.027
0
 
Proline
g
0.030
0
 
Serine
g
0.025
0
 
USDA Nutrient Database for Standard Reference, Release 14 (July 2001)

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live!  (d-10)

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