Here's the Dish

healthy ANDI licious

Plantain Coconut Berry Smoothie November 7, 2010

 

Plantain Coconut Berry Smoothie: Fresh plantain (ripened to sweetness), unsweetened coconut milk, frozen strawberries, blueberries, mango, and a spoonful of spinach.

Plantains are an excellent source of potassium (even more per gram than a banana), vitamin A, and vitamin C. When allowed to ripen for several days, they can become very sweet and be used like a banana and eaten raw. Plantains are also commonly used like a potato when they are less ripe, and make delicious chips, and tasty baked dishes.

Unsweetened Coconut Milk adds a delicious creamy, tropical taste to smoothies and is a great way to reduce added sugars. Check the label of the carton before you buy and look for the variety with 0g of added sugar and that is fortified with vitamin D and calcium. While coconut milk does contain some saturated fat (5g/serving), research has shown that the type of saturated fat found in coconuts, medium chain fatty acids (MCFAs) may be processed differently in the body than the saturated fats that are present in animal products.  The brand of coconut milk that I bought was also fortified with vitamin B12 (providing 50% of the daily RDA), making it a very good choice for vegetarians and vegans who may be lacking B12 (usually only found in animal products) in their diets.

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