(Family Features) If you’re looking to spice up your mealtime routines, especially during those busy school nights, you may find your solution in versatile ingredients that work for a multitude of dishes.
For example, you can turn to plantains as a replacement for often-used recipe staples like potatoes. Plantains are a fruit grown around the world that cooks and eats more like a vegetable. Members of the banana family, they’re starchier and lower in sugar, meaning they’re still green when ripe.
While you’re most likely to find them baked, roasted or fried as a savory side dish at Latin, African or Caribbean restaurants, they’re growing in popularity in North America as stars of their own recipes or as nutritious, exotic swaps for starches. For example, these dishes from Dole for Plantain Crusted Salmon Fillets and Slow Cooker Sweet Potato, Plantain and Lentil Caribbean Curry offer quick ways to enjoy plantains while saving time in the kitchen.
As an additional benefit, plantains can be used at every stage of ripeness. They can be boiled like a potato when green; prepared in sauces and soups, air-fried or roasted as snacks when yellow; or baked in desserts and sweet recipes when black or spotted.
Find more ways to enjoy plantains and other fresh fruits and vegetables in family recipes at dole.com.
Plantain Crusted Salmon Fillets
Prep time: 15 minutes
Total time: 30 minutes
- Nonstick cooking spray
- 1/3 cup chopped fresh cilantro
- 1 1/2 tablespoons olive oil
- 1 1/2 tablespoons lime juice
- 1 tablespoon minced garlic
- 1 teaspoon cumin
- 4 salmon fillets (6 ounces each), skin on
- 1/4 teaspoon salt, plus additional, to taste, divided
- 1 DOLE® Plantain, green or half ripe
- 2 Dole Green Onions, thinly sliced
- 1/2 tablespoon grated lime peel
Preheat oven to 425 F. Line baking sheet with foil; spray with nonstick cooking spray and set aside.
Combine cilantro, olive oil, lime juice, garlic and cumin; set aside.
Arrange salmon fillets on prepared baking sheet. Season with salt, to taste. Spread about 1 tablespoon cilantro mixture on top of each salmon fillet to cover.
Using box grater, peel and grate plantain. Place grated plantain in bowl with green onions, lime peel and 1/4 teaspoon salt; toss to combine. Sprinkle about 1/4 cup plantain mixture on top of each salmon fillet, gently pressing to adhere. Spray plantain crust with nonstick cooking spray.
Bake 15 minutes, or until salmon is opaque and plantain crust is lightly browned.
Slow Cooker Sweet Potato, Plantain and Lentil Caribbean Curry
Prep time: 20 minutes
- 1 tablespoon, plus 2 teaspoons, grapeseed oil, divided
- 1 large DOLE® White Onion, chopped
- 4 cloves garlic, minced
- 2 teaspoons curry powder
- 1/2 teaspoon cayenne pepper
- 1/2 teaspoon grated fresh ginger
- 1 can (15 ounces) reduced sodium chickpeas, drained and rinsed
- 2 large Dole Sweet Potatoes, chopped (about 4 cups)
- 2 medium Dole Plantains, chopped (about 3 cups)
- 4 cups low-sodium vegetable broth
- 1/2 cup red lentils
- 3 cups packed, chopped collard greens
- 1/4 cup roasted salted pepitas
- In large skillet over medium-high heat, heat 2 teaspoons oil; add onion and cook 3 minutes, or until softened, stirring occasionally. Add garlic, curry powder, cayenne pepper and ginger; cook 2 minutes, or until fragrant and starting to brown, stirring occasionally.
- Transfer onion mixture to 3-4-quart slow cooker; add chickpeas, potatoes, plantains, broth and lentils. Cover and cook on high 4 hours or low 8 hours, or until potatoes and lentils are tender.
- Stir in collard greens; cook 20 minutes, or until greens are tender. Serve garnished with pepitas.
(Family Features) Introducing kids to unfamiliar flavors doesn’t have to be a frightful experience. Getting creative and taking cues from some beloved characters may be all it takes for families to explore produce in a new way and discover how delicious, satisfying and enjoyable fresh fruits and vegetables can be.
A passion for produce may begin with America’s favorites, like bananas, apples, citrus, celery, carrots and broccoli, but that’s just the beginning.
Whether it’s their angry names and tough exteriors, or simply a fear of the unknown about taste and preparation, dozens more diverse and exotic fruits and vegetables like dragon fruit, horned melon and Brussels sprouts are often the sources of produce paranoia.
An initiative from Dole, in collaboration with Disney and Pixar’s Monsters, Inc., is helping to take the scare out of specialty fruits and vegetables and widen America’s produce horizons. That’s because, like a good book or the characters in a beloved film, you can’t judge a fruit or vegetable by its appearance; nature’s true beauty often lies within.
The campaign offers character-inspired recipes, serving suggestions, digital and social activations, family-friendly activities, fun trivia and influencer partnerships that celebrate the not-so-scary world of the planet’s more unusual fresh bounty.
One easy way to introduce new flavors is by trying a variation of a familiar fruit or veggie. For example, there are more than 500 edible banana varieties in the world. You might sample a red banana or a Manzano, or even an ice cream banana, with a taste resembling vanilla custard.
These fun and kid-friendly Green Slime Nacho Cups feature plantains, for example, a member of the banana family with a different taste and texture than everyday yellow bananas – more firm and starchy like a potato. Increase your family’s produce intake even further with a Slippery Slimy Smoothie and Chicken Stuffed Roz Heads, which call for green grapes, celery, avocados, strawberries and blueberries.
Find more recipes and other not-so-scary fun at dole.com/Disney, and follow #Dole and #DoleRecipes.
Chicken Stuffed Roz Heads
Prep time: 15 minutes
- 1 cup cubed, cooked chicken breast
- 1/2 cup DOLE® Green Grapes, halved
- 1/4 cup chopped Dole Celery
- 1/3 cup nonfat plain Greek yogurt
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 1/2 Dole Avocados, halved, pitted and peeled
- 6 whole-wheat pretzel twists
- 18 whole-wheat pretzel sticks
- 1 Dole Strawberry, sliced
- 3 dried, sweetened blueberries
- In bowl, stir together chicken, grapes, celery, yogurt, salt and pepper.
- Scoop three equal portions onto serving plate. Shape each into oval.
- Top each with upside down avocado half.
- Decorate each avocado half to resemble Roz’s face. Using sharp paring knife, trim each pretzel twist to create horn-rimmed glasses lens by cutting off double loop section of each pretzel twist and discarding or enjoying as snack, keeping single loop portion, which will become one lens. Two lenses are needed per Roz Head.
- Place two pretzel lenses on each avocado to form glasses. Add pretzel stick to each side of avocado to form arms of glasses. Push four pretzel sticks into top of each avocado to form hair. Add strawberry slice, trimmed to look like lips for her mouth, and place blueberry on lower left side of face to form mole.
Green Slime Nacho Cups
Prep time: 5 minutes
Cook time: 20 minutes
- 1 green starting to turn yellow DOLE® Plantain, peeled and thinly sliced on bias
- 1 1/2 teaspoons canola oil
- 1/4 teaspoon salt, divided
- 1 Dole Avocado, halved, pitted and peeled
- 1 tablespoon lime juice
- 1 clove garlic, minced
- 1/2 cup thinly shredded Dole Purple Cabbage
- Preheat oven to 375 F. Toss plantain slices with canola oil and season with pinch of salt. On parchment paper-lined baking sheet, arrange slices in single layer with no overlapping.
- Bake 18-20 minutes, or until crispy and lightly golden. Cool completely and set aside.
- Using spoon, scoop flesh of avocado into small bowl and mash, reserving one half avocado shell. Stir mashed avocado with lime juice, garlic and remaining salt. Stir in slaw, reserving some for garnish. Scoop into reserved avocado shell and smooth top with back of spoon. Stick reserved cabbage shreds out of avocado mixture to look like hair.
- Serve slime nacho cups with plantain chips.
Slippery Slimy Smoothie
Prep time:10 minutes
Servings: 2 (8 ounces each)
- 1/2 cup DOLE® Spinach
- 1 Dole Banana, peeled and frozen
- 1/2 cup Dole Green Grapes, frozen
- 1/3 cup cucumber, diced
- 1/2 cup Dole Pineapple
- 1/2 cup unsweetened vanilla almond milk
- 1/2 cup nonfat plain Greek yogurt
- 5 ice cubes
- In blender, blend spinach, banana, grapes, cucumber, pineapple, almond milk, Greek yogurt and ice cubes until smooth.
- Pour smoothie into two glasses and serve.
©2020 Disney/Pixar (Roz)
Try these authentic and traditional recipes to celebrate Hispanic heritage with flavor
(Family Features) From secret recipes handed down for years, to the everyday café con leche, milk has always been a part of traditional Latin American food. Hispanic Heritage Month, which lasts through mid-October, is a perfect opportunity for families to embrace and celebrate the culture, impact and contributions of generations of Hispanic Americans.
Food is deeply rooted in Hispanic culture, and real dairy milk is a key ingredient in many popular dishes. Milk brings flavor to traditional foods and provides a simple way to get families essential nutrients they need.
Try these six traditional recipes to enjoy during this festive time with the flavors of Hispanic culture with milk. Visit MilkLife.com for additional recipe inspiration and tips from experts.
An excellent appetizer or side dish, authentic Mexican Queso Fundido with Chorizo is a staple for your celebration as a delicious, crowd-pleasing snack. Serve with corn tortillas and it will be the star of your next fiesta!
These traditional Mexican sweet breads get their name from their round shape and unique, striped “shell-like” topping. Topped with layers of vanilla and chocolate, these rolls have just the right amount of sweetness to enjoy during breakfast paired with an 8-ounce glass of milk or café con leche.
Chef Lorena Garcia offers her take on this easy and versatile Venezuelan specialty. Made with nutrient-rich milk and shredded cheese, you can serve these alone, filled with your favorite veggies or topped with an egg for more protein at breakfast, lunch or dinner.
Inspired by one of the most popular desserts in Latin American culture, this rice pudding gets kicked up a notch, flavored with strong Cuban espresso and topped with a bitter chocolate cream. This comforting and simple dessert is guaranteed to satisfy any sweet tooth.
Spice up your family dinner with this recipe for flavorful pork cooked in milk. The delicious aromatics of white wine, garlic, orange peel and the sweetness of the milk make for a vibrant and tender dish that is sure to excite your taste buds.
From food blogger and Youtuber Lily Ramírez comes a delicious Venezuelan dessert for all fans of coconut! These quick and easy treats combine sweetened coconut and milk to create bite-sized coconut balls with flavors you simply cannot beat.