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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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Baked Plantain
(serves two as a main dish)


4 Plantains, ripe
1/2 cup Apple Juice
2 tbsp. Molasses, unsulphured
1 tsp. Cinnamon, ground
1/2 tsp. Nutmeg, ground
1/2 tsp. Ginger, ground


Baked plantain can be eaten plain or served over a bed of brown rice or brown basmati rice, which we prefer and as shown in the photo.

Peel the ripe plantains (see plantain for instruction), cut in half and split lengthwise, and place them in a covered baking dish with the rounded side up.  In a measuring cup, mix together the apple juice, molasses, cinnamon, nutmeg and ginger, and pour over the plantains in the baking dish. 

Bake in an oven at 350 degrees F. for 30 - 45 minutes, or in a microwave oven (on high) for about 10 - 15 minutes.  The reason for the covered baking dish is to help "steam" the plantains and prevent them from drying out.  Baste as necessary to prevent the top of the plantains from drying out and to help give them a nice color.

Serve plain or over a bed of brown basmati rice and enjoy!  If you are serving baked plantains over rice as a main dish, we suggest serving with a large salad.  We also enjoy baked plantains over rice as a breakfast treat.

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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