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Healthy Home Economist / Archives / Recipes / Other Recipes / DIY / Homemade Plantain Flour

Homemade Plantain Flour

by Sarah Pope / Affiliate Links ✔

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How to make plantain flour at home to inexpensively add it to your family’s diet as a healthy source of prebiotic resistant starch for keeping gut flora strong.two unripe plantains and flour on a cutting board

Plantain flour is one of the best foods for obtaining resistant starch in the diet. This important, yet frequently overlooked prebiotic nutrient feeds good flora in the gut, contributing to excellent intestinal health in general.

Studies have shown that resistant starch in the diet contributes to a flat belly too!

Many people enjoy adding one or more teaspoons to smoothies as a regular practice. It can be mixed into the batter of baked goods as well or simply sprinkled into a cup of yogurt.

Just start slow if you’ve never eaten it before to give your gut flora sufficient time to adjust gradually to avoid uncomfortable detoxification symptoms.

Unfortunately, organic plantain flour is difficult to find locally, and even regular plantain flour is quite expensive.

Thus, when available seasonally (they are very inexpensive at the supermarket!), making your own flour from unripe plantains is a good strategy. It freezes easily without clumping, allowing convenient use all year round.

Below is my easy recipe for making a little over a pound of plantain flour at a time.

Wondering how much to make at a time? In my experience, 2-3 pounds of plantain flour easily lasts 6 months or even longer for a family of 3-5.

two unripe plantains and flour on a cutting board
5 from 1 vote
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Homemade Plantain Flour Recipe

Simple recipe for making plantain flour at home. It is much less expensive to make than buy pre-made. Only one ingredient is needed: unripe plantains.

Prep Time 5 minutes
Cook Time 6 hours
Total Time 6 hours 5 minutes
Servings 20 ounces
Calories 360 kcal
Author Sarah Pope

Ingredients

  • 5 large green plantains unripe

Instructions

  1. Peel and slice the plantains into circles about 1/4 inch thick.

  2. Spread out on dehydrator trays or cookie sheets (if using the oven).

  3. Set the dehydrator or oven to 140 F/ 60 C and dry out the plantain pieces for about 6 hours. If using an oven and the lowest setting is not 140 F/60 C, consult the user manual as most ovens can be adjusted lower if necessary.

  4. When fully dry, remove the plantain chips and cool.

  5. You can go ahead and eat the chips as is. Lightly salted and/or toasted in avocado oil, they are delicious! But, if you want to continue to make flour, proceed to the next step.

  6. Place the cooled plantain circles in a food processor and pulse until a smooth flour.

  7. Store plantain flour in airtight containers in the pantry or the refrigerator. It will stay good for several months in the refrigerator.

Nutrition Facts
Homemade Plantain Flour Recipe
Amount Per Serving (1 cup)
Calories 360
% Daily Value*
Potassium 1597mg46%
Carbohydrates 94g31%
Fiber 8g32%
Sugar 4g4%
Protein 4g8%
* Percent Daily Values are based on a 2000 calorie diet.

plantains and flour on a table

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Category: DIY
Sarah Pope

Sarah Pope MGA has been a Health and Nutrition Educator since 2002. She is a summa cum laude graduate in Economics from Furman University and holds a Master’s degree from the University of Pennsylvania.

She is the author of three books: the bestseller Get Your Fats Straight, Traditional Remedies for Modern Families, and Living Green in an Artificial World.

Her four eBooks Good Diet…Bad Diet, Real Food Fermentation, Ketonomics, and Ancestrally Inspired Dairy-Free Recipes are available for complimentary download via Healthy Home Plus.

Her mission is dedicated to helping families effectively incorporate the principles of ancestral diets within the modern household. She is a sought after lecturer around the world for conferences, summits, and podcasts.

Sarah was awarded Activist of the Year in 2010 at the International Wise Traditions Conference, subsequently serving on the Board of Directors of the nutrition nonprofit the Weston A. Price Foundation for seven years.

Her work has been covered by numerous independent and major media including USA Today, ABC, and NBC among many others.

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