Grain free plantain wraps/flatbread

Since I eat mostly grain free, I like to find great ideas to substitute grains in bread, wraps and crackers.  This is a great recipe I found and have modified using plantains.  Plantains are in the banana family but are usually not eaten raw.  They have more starch and less sugar and are actually considered a vegetable more than a fruit. It grows in warm, tropical climates and is so versatile.  It can be used when green, yellow or even when it turns black; each stage of ripeness having different notes of sweetness.

One reason I love them is because they are full of prebiotic fiber, meaning it’s fiber is an undigestible food.  The reason this is so good for you is that these fibers are actually food for your intestinal bacteria, vital to our overall health.   To learn more about the plantain, its nutritional benefits,  and great ways to add it into your diet, here is a great article by Dr. Josh Axe, draxe.com/plantains/ .

In this recipe, I try to use the plantains when they are greener, so it will be less sweet.  No worries if it starts to ripen, (or even turns black), the flatbread will just be a little sweeter!

Here, I have made it into a big rectangle so I can make it into sandwich rolls or use as a pizza crust.  I have also made smaller circles to use as tortillas which are awesome for taco night!

Let me know how yours turn out and what creative ideas you have to use it!
           plantain wrap     plantain wrap


Grain Free Plantain Wraps/Flatbread
  • 2 whole plantains (preferably green, but riper is fine. As it yellows, it will be sweeter.)
  • 2 cloves garlic, peeled and sliced
  • 1 tsp sea salt
  • 1/3 to 1/2 cups extra virgin olive oil (start with less and add as needed)
  • 1 Tbsp fresh herbs (Optional. If using, try cilantro, parsley or basil) (if using dry herbs, cut it back to 1 tsp)
  1. Preheat oven to 350 degrees.

  2. Peel plantains (more difficult to peel than a banana, so use a knife!), cut into chunks.

  3. Add plantain chunks to blender or food processor along with garlic, salt and 1/3 c olive oil and herbs if using.

  4. Blend together until you  have a thick batter.  You may need to add more of the oil here, or you can add a Tbsp at a time of water to thin.

  5. Line a large baking sheet with parchment paper.  Pour batter onto parchment and use spatula to spread into a thin, even layer to cover almost the whole pan,  (layer will be very thin).

  6. Bake for 10-15 minutes, or until it begins to bubble and brown slightly.

  7. Let it cool and peel off of parchment.  You can cut it into strips here and use for wraps, keep it whole and use for pizza crust, or bake it slightly longer and break into crackers. 

  8. Enjoy!  This will not last long, but if it does, refrigerate or freeze to keep longer. 

Easy Roasted Winter Squash

I love winter squash; Butternut, acorn, spaghetti, buttercup, kabocha, delicata… it doesn’t matter, I love them all. The bright orange, yellow and green colors, the mild to sweet flavor, the beautiful meaty consistency….

When I first started on my path of healing through food, I needed to find a replacement for all of the grains I was eating and cooking with. They were a big part of my diet and a good way for me to get my carbohydrates.

As I walked the aisles of the local farmers’ markets, I noticed all the beautiful winter squash and decided to take a few home and experiment. I found so many great recipes and I started incorporating the squash into muffins and breads, roasting it for dinner, sautéing it and blending it into soups.

The possibilities were endless! The best thing about it was that it tasted great, added a moistness and sweetness to my baked goods and provided the carbohydrates to give me the energy I needed.

winter squash recipes

Naturally low in fat and calories, the winter squash family delivers significant nutritional benefits. For example, one cup of baked butternut squash is rich in vitamins A (from beta carotene), B6, C, and E, as well as magnesium, potassium, and manganese.

Here are a couple of easy recipes to get you started enjoying more winter squash:

  • Roasted Delicata Squash with Butter and Cinnamon
  • Curry Spiced Roasted Butternut Squash

Roasted Delicata Squash with Butter and Cinnamon
Course: Side Dish
Servings: 2 people
  • 1 Delicata squash, cut in half length wise, and seeds removed
  • Butter or ghee
  • Cinnamon
  • Sea salt
  1. Place squash flesh side down in baking dish or pan covered in foil or parchment paper.

  2. Bake at 350-375 degree oven for 30 minutes. (they are done when you can push in the skin with your finger.)

  3. Cool for 10-15 minutes and then turn over, add butter, sprinkle of cinnamon and sea salt. Mash flesh slightly with fork making sure to keep skin in tact.

  4. Enjoy as an easy side with chicken, beef or salmon. 

Curry Spiced Roasted Butternut Squash
Course: Side Dish
Servings: 8 people
  • 1 Large butternut squash, peeled and cut into 2” pieces (you can get pre-cut squash at Trader Joe’s or Costco to make it super easy)
  • Sea salt
  • Ghee or olive oil (or combo)
  • Curry powder
  1. If using ghee, melt it on baking pan. Add squash to pan and spread in single layer, making sure oil covers all the pieces. Sprinkle with sea salt and curry powder (depending on your taste)

  2. Bake in 375 degree oven for 30-45 minutes. Turn with spatula half way to cook evenly.

  3. Serve warm. Makes a great side to a red meat entree or add some ground beef to make as a skillet dinner.