Two factors make plantains good for digestive health...
The resistant starch acts as a prebiotic, promoting the growth of healthy bacteria in the colon and plantains have a fair amount of fiber, which improves bowel function.
This wonderful chili recipe not only tastes great but also promotes healthy digestion.
INGREDIENTS:
1 tablespoon vegetable oil
1 medium onion, diced
1 red bell pepper, diced
3 garlic cloves, minced
2 (14 ounce) cans black beans, drained and rinsed
1 (14 ounce) can crushed tomatoes
1 (14 ounce) can diced tomatoes
1 tablespoon chili powder
1 1/2 teaspoons ground cumin
1 teaspoon smoked paprika
1/2 teaspoon ancho chili powder
2 ripe plantains, yellow with plenty of brown spots, peeled and cut into 1-inch chunks
salt and pepper to taste
Step 1:
Add oil to a large pot with oil and place over medium heat. Once hot, add onion and bell pepper. Sauté until softened and onions are translucent, about 5 minutes.
Add garlic and sauté about 1 minute more, until very fragrant.
Step 2:
Add beans, crushed tomatoes, diced tomatoes, chili powder, cumin, paprika, and ancho chili powder to the pot and give it a stir to incorporate everything.
Bring to a simmer.
Lower heat and allow to simmer, stirring occasionally, for 15 minutes.
Add plantains and simmer 10 minutes more, stirring occasionally, until plantains are softened but not mushy.
Step 3:
Remove from heat and season with salt and pepper to taste.
Divide into bowls and top with toppings of choice. I like fresh shadow beni (cilantro), chopped chives, and avocado slices.
Plantains are a great choice for people with diabetes...
Glycemic control management is an important goal for people living with Type 2 diabetes. This means that blood sugar levels don't go too low or too high. Because plantains don’t digest in the small intestine, they don’t spike blood sugar.
Foods that digest slowly have a low glycemic index (GI). A GI under 55 is considered low. Plantains have a GI in the 40s, making them a good food choice for people with diabetes.
This Plantain Chili is a perfect meal for anyone watching their blood sugar!
Another great recipe containing the plantain will come next week! So keep an eye on your inbox next Thursday.
Stay safe and enjoy your journey.
Uncle Sammy
