Hawaiian Plantain Recipe and Benefits

8 mins read
Hawaiian Plantain

Hawaiian plantains are a type of banana that have a sweet taste and are high in nutrients. It was first discovered in Hawaii and is now widely cultivated in other parts of the world as well.

Hawaiian plantain has a flowering period of between four to six weeks, depending on the variety and location.

The plant has a bright green, fleshy leaf which can be eaten raw or cooked like spinach and is high in essential nutrients such as Vitamin C, beta-carotene, calcium, phosphorus and iron.

The plant can be grown like lettuce by simply cutting the corms off the trunk of the plant and putting them in water; they will float to the top so you can pull them out and eat. After harvesting, you can then either put them in a blender with a little water and milk to make a healthy smoothie or add them to soups, curries etc.

Where does Hawaiian plantain grow well?

Hawaiian plantain is grown in Hawaii, Southern United States, the Caribbean, Central America and South America.

Hawaiian plantain grows well in tropical climates and warm temperatures. It is often used in tropical regions, such as Hawaii and the Caribbean. In fact, Hawaiian plantain has been called “the banana of the South Pacific” because it’s native to this area of the world.

Where do plantains grow best?

Plantains are a tropical fruit that grows best in warm, humid regions. They grow best in areas with a long growing season, which means they can be grown throughout the year. They also prefer areas with short frost-free seasons, so they’re not well suited to colder climates or places that experience harsh winters.

Plantain plants require fertile soil with low pH levels (acidic), but they may need additional fertilizer if your soil is rocky or sandy and needs more nutrients than regular garden soil provides. The plantain tree itself grows fairly fast; its leaves turn greenish yellow when it begins to bear fruit each year–and then turn brown within two weeks after that!

What are Hawaiian Plantains?

Hawaiian Plantains
Hawaiian Plantains

Hawaiian plantains are a type of banana. They are often referred to as “potato bananas” because they’re slightly sweet, but not as sweet as regular bananas. The term “potato” refers to the fact that Hawaii’s climate makes it difficult for plants to grow in large quantities or at high levels of production for commercial purposes—hence why these plants have been used by Native Hawaiians for centuries!

Hawaiian plantains are smaller and more oval than regular bananas, making them easier to peel but also crunchier when eaten raw or cooked into dishes like salads or stir-fries (as we’ll discuss later). This makes them perfect for adding texture while still providing plenty of flavor without being too overpowering on your taste buds!

Hawaiian Plantain Taste

Hawaiian plantain is a hearty tuber that looks like a cross between a banana and a potato. It’s not quite as sweet as the latter, but it has its own unique flavor profile. The taste is similar to that of sweet potatoes or bananas, with hints of pineapple on top.

It can also be eaten raw as an accompaniment to meals instead of cooked vegetables (like other root vegetables).

Benefits of Hawaiian Plantain

Hawaiian plantains are a good source of vitamins A, C and B6. They also contain potassium, magnesium, calcium and iron.

Hawaiian plantains are high in fiber and low in calories. This makes them an excellent choice for those on a diet plan who want to lose weight or maintain their current body weight without feeling hungry all the time! The benefits of Hawaiian Plantain as follows: –


Hawaiian plantain is a good source of calories. A 1-cup serving contains 150 calories, which is about the same as one slice of bread or two tablespoons of peanut butter.


Hawaiian plantain contains 0.1 grams of fat per 100 grams (about 3 ounces), with around 0.1 grams of saturated fat and 0.0 to 0.2 grams of polyunsaturated fat per 100 g serving size.


Carbohydrates are a type of nutrient that is found in food. Carbohydrates are the body’s main source of energy, or fuel, and they’re also used by your brain to make neurotransmitters like serotonin and dopamine.

It can be found in many different foods such as fruits, vegetables and grains. They include starches such as potatoes or corn; sugars such as honey; simple sugars like those found in fruit juice; complex carbohydrates such as those found in whole-grain breads and cereals (elements that contain three or more molecules).


Hawaiian plantains are a good source of protein. Protein is an essential nutrient that your body needs in order to function properly. It’s also important for building muscle and maintaining muscle mass, so you should eat plenty of it!

The recommended daily allowance (RDA) for protein is 0.8 g per kilogram (kg) of body weight—so if you weigh 150 pounds, then you need about 95 grams or 3 ounces of protein each day. That means that if you eat five servings of Hawaiian plantains every day and weigh 150 pounds at the end of the week, then this will give you more than enough protein for one meal!

Vitamin C

Vitamin C is an antioxidant that helps maintain healthy gums and teeth. It also helps maintain healthy skin, connective tissue, eye health, heart function and bone strength.

  • Vitamin C is found in many fruits and vegetables: bell peppers, strawberries, Brussels sprouts, kale/collard greens and mangoes to name a few examples.
  • Studies have shown that people who eat more citrus fruits are less likely to suffer from colds when compared with those who don’t eat enough citrus foods or drink orange juice regularly.

Vitamin A

Vitamin A is a fat-soluble vitamin that plays a role in vision and growth. It is found in many foods, including carrots and liver; the recommended daily intake of vitamin A is 700 micrograms for adults.

Vitamin K

Vitamin K is important for blood clotting and bone health. It’s found in leafy green vegetables, such as spinach and kale, dairy products, eggs and other foods. Hawaiian plantains are also a good source of vitamin K because they grow in the tropics with lots of sunlight—which means that their leaves can absorb more sunlight than those grown indoors.


Calcium is an essential mineral that helps maintain strong bones, teeth, and muscles. It’s also needed for heart health and nerve function.

Calcium can be found in dairy products, leafy greens like kale or collard greens, nuts (such as almonds), beans (such as soybeans), sardines and salmon are good sources of calcium.


Iron is a mineral that helps red blood cells carry oxygen to the body’s tissues. Iron is needed for growth and development, as well as energy production. It also helps the body to produce hemoglobin, which transports oxygen in your blood throughout your body.

Iron deficiency is common in pregnant women because they need more iron than they get from food alone during pregnancy (because of increased needs due to increased blood volume).

In addition to helping with this process, iron plays an important role in supporting healthy immune function; it’s involved in producing antibodies against viruses or bacteria (for example), which help protect us against disease when we contract them!

Hawaiian Plantain Recipe (Chips)

Hawaiian Plantain Recipe


– 3-4 medium sized yellow and/or brown plantains (you can use ‘ripe’ plantains as well)

– Oil or melted butter for greasing

– 1/2 cup sugar (add more sugar if you want to make it sweeter)

– 1 tsp vanilla extract

– Pinch of salt


Roast the Plantains: Preheat oven to 350°F. Slice the stem off each of your plantains, then slice them on the diagonal into 1″ thick discs. Set aside.

Toss the plantains in either oil or melted butter to coat. Roast on a baking sheet in the oven for 10-15 minutes, until lightly browned on the edges and tender when pierced with a knife. Remove from oven and sprinkle with sugar, vanilla extract, and salt. Toss well and set aside until cool enough to handle (approx. 20-30 minutes).

Enjoy: Slice plantains into strips and eat with your favorite Caribbean dish!

Hawaii is unique when it comes to the cuisine and these Hawaiian plantain chips come from this innovative culinary heritage. These chips are crispy and salty and have a sweet taste to them as well. They are made out of dried, seasoned and fried slices of Hawaiian plantains. These chips have a sweet and salty taste to them. If you are looking for a healthy chip, then you should definitely try them!

Hawaiian Plantain Nutrition Facts

Particular (For per pieces)UnitValue
Total Fat1.3g2%
Saturated Fat0.5g3%
Dietary Fiber2g8%

The Hawaiian Plantain has a wide variety of health benefits and its low calorie, which makes it very healthy for anyone who wants to lose weight. See also: Brenda Gantt Green Bean Casserole

The most important nutrition is to look at the calories of a plantain. The average Hawaii plantain contains about 150 calories (per pieces), which is comparable to a banana. This makes it an ideal food for people trying to lose weight, as well as for athletes who are trying to maintain their weight.

Additionally, the Hawaiian Banana has an abundance of minerals and vitamins that are missing in many of the other fruits we eat.

For example, the Hawaiian plantain is a good source of potassium, manganese and magnesium. It’s also an excellent source of vitamin C and can be an excellent source of fiber (5 grams per fruit).

So, if you’re looking for a low calorie fruit that will provide you with essential vitamins and minerals while helping you lose weight – look no further than the Hawaiian Plantain!

One thing to keep in mind with this fruit is that it can be very hard to peel. So, if you peel it before eating it, make sure you eat the skin as well.

Plantains are rich in potassium, a mineral that helps regulate blood pressure and reduces the risk of stroke.

Plantains also contain vitamin A, which supports your eyesight, skin health and immune system.

The fiber found in plantains can help lower cholesterol levels while promoting digestive health.

Vitamin B6 helps you maintain a healthy nervous system while lowering anxiety levels so you can relax more easily when eating this fruit!

Vitamin C is essential for fighting off infections and keeping your immune system strong. Vitamin E helps lower inflammation, so eating plantains on a daily basis will help keep the body healthy by reducing inflammation in joints or anywhere else it might occur. Plantains are rich sources of these two vitamins that assist with overall wellness.

Hawaiian Plantains are a staple food for many people who live in areas with tropical climate or humid conditions. They can be eaten raw or cooked with oil or spices like garlic, onion powder or cayenne pepper powder depending on how you want your meal prepared; they’re also good mixed into salads! Additionally, they’re great roasted over an open fire during camping trips because they stay fresh longer than other foods do due to their high water content which makes them easy pickings if there aren’t any bugs around either.

You can make all kinds of dishes with these healthy, flavorful bananas!

There are a ton of ways you can use these healthy, flavorful bananas. You can eat them raw, or cook them in a variety of ways. You can make them into chips and dip them in your favorite salsa or guacamole, or you could even make caramelized banana bread!

They’re also great for adding some fiber to your diet. They contain about 3 grams per 1-cup serving (about the same amount as an apple). This helps keep your digestive system regular and improves digestion by promoting regular bowel movements.


Native to Southeast Asia, the Hawaiian plantain is a common sight in Hawaii. The plantain tree has beautiful white flowers that bloom from early December until April. The leaves are used to make medicine and the fruit can be eaten cooked or raw. The fruit is a natural diuretic, which helps in cleansing the body. Due to the high fiber content of Hawaiian plantain leaves, they are used to make poultices and compress that help in healing inflammations and wounds.

The plantain is a versatile food that can be eaten as a fruit, cooked and raw. It has a high fiber content, which makes it an ideal food for cleanses. The leaves are also used for making poultices and compresses, which helps in healing skin infections and inflamed areas of the body.

I hope this article has been informative to you and I would love to know your experience with the Hawaiian plantain.

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Anthony, passionate blogger and aspiring author, is a freelance writer with a background in Marketing and Communications. As a traveler and explorer of the world, Anthony's favorite stories take him to places like Ireland, Tanzania, Thailand. He blogs about his travels as well as other topics that interest him.

Anthony strives to make a positive impact on society through storytelling and hopes that his work will help people connect with one another more easily through empathy.

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