Whipped Coconut Cream Plantain Cups with Mango and Avocado

Whipped Coconut Cream Plantain Cups with Mango and Avocado might be a good recipe to expand your side dish recipe box. For 99 cents per serving, this recipe covers 9% of your daily requirements of vitamins and minerals. This recipe makes 6 servings with 263 calories, 4g of protein, and 17g of fat each. 392 people were glad they tried this recipe. It is a good option if you're following a gluten free, dairy free, paleolithic, and lacto ovo vegetarian diet. A mixture of avocado, honey, plantain, and a handful of other ingredients are all it takes to make this recipe so tasty. It is brought to you by Inspiralized. From preparation to the plate, this recipe takes about 25 minutes. Overall, this recipe earns a solid spoonacular score of 47%. If you like this recipe, take a look at these similar recipes: Mango Pancake With Coconut Whipped Cream, Spicy Chicken and Plantain Rice with Mango-Avocado Salsa ( Challenge Winner!), and Plantain and Coconut Pork Patties with a Tropical Mango and Cucumber Salad.

Servings: 6

Preparation duration: 10 minutes

Cooking duration: 15 minutes

 

Ingredients:

1/2 cup chopped avocado

1.5 tbsp chopped cilantro

1.5 tbsp coconut flakes

1 can coconut milk, refrigerated for at least 2 hours

1 large egg + 1 egg white

2 tsp honey

juice of 1 lime

3/4 cup chopped mango

2 medium-ripe plantain, peeled, Blade C

1 tsp vanilla extract

Equipment:

oven

food processor

bowl

baking paper

muffin tray

stand mixer

hand mixer

Cooking instruction summary:

Preheat the oven to 400 degrees.Place your plantain noodles into a food processor and pulse until rice-like. Place the "rice" in a bowl and add in the egg and coconut flakes. Toss to combine thoroughly and season with salt and pepper. Set aside.Cut 6 inch strips of parchment paper and line each muffin tin with the strips. Coat with cooking spray.Place 1/6th of the plantain mixture into each muffin tin and spread out into the tin in a thin layer, filling the sides of the cups. Be careful to leave the "insides" of the tin open to place in the mango salad later.Bake in the oven for 15 minutes.While the cups are baking, remove your coconut milk from the refrigerator and scoop off the top layer of "cream" (it should resemble cream and be thick.) Place the coconut cream, vanilla and honey into a bowl and beat with a hand mixer for 5 minutes or until "whipped." Alternatively, use a stand mixer on high to whip. Once done, set aside.After your whipped cream is done, mix your mango, avocado, cilantro and lime juice together. Set aside.Once the cups are baked, fill each with equal portions of the mango mixture and top with a dollop of the coconut whipped cream. There will be leftover cream - save for future use!

 

Step by step:


1. Preheat the oven to 400 degrees.

2. Place your plantain noodles into a food processor and pulse until rice-like.

3. Place the "rice" in a bowl and add in the egg and coconut flakes. Toss to combine thoroughly and season with salt and pepper. Set aside.

4. Cut 6 inch strips of parchment paper and line each muffin tin with the strips. Coat with cooking spray.

5. Place 1/6th of the plantain mixture into each muffin tin and spread out into the tin in a thin layer, filling the sides of the cups. Be careful to leave the "insides" of the tin open to place in the mango salad later.

6. Bake in the oven for 15 minutes.While the cups are baking, remove your coconut milk from the refrigerator and scoop off the top layer of "cream" (it should resemble cream and be thick.)

7. Place the coconut cream, vanilla and honey into a bowl and beat with a hand mixer for 5 minutes or until "whipped." Alternatively, use a stand mixer on high to whip. Once done, set aside.After your whipped cream is done, mix your mango, avocado, cilantro and lime juice together. Set aside.Once the cups are baked, fill each with equal portions of the mango mixture and top with a dollop of the coconut whipped cream. There will be leftover cream - save for future use!


Nutrition Information:

Quickview
261k Calories
3g Protein
17g Total Fat
27g Carbs
4% Health Score
Limit These
Calories
261k
13%

Fat
17g
27%

  Saturated Fat
13g
84%

Carbohydrates
27g
9%

  Sugar
14g
16%

Cholesterol
31mg
10%

Sodium
24mg
1%

Alcohol
0.24g
1%

Get Enough Of These
Protein
3g
7%

Manganese
0.56mg
28%

Vitamin C
21mg
27%

Vitamin A
968IU
19%

Potassium
559mg
16%

Iron
2mg
15%

Magnesium
59mg
15%

Vitamin B6
0.27mg
14%

Copper
0.26mg
13%

Folate
45µg
11%

Phosphorus
110mg
11%

Fiber
2g
11%

Vitamin B5
0.61mg
6%

Vitamin B3
1mg
6%

Vitamin B2
0.1mg
6%

Selenium
3µg
6%

Zinc
0.68mg
5%

Vitamin B1
0.06mg
4%

Vitamin E
0.63mg
4%

Vitamin K
4µg
4%

Calcium
22mg
2%

Vitamin B12
0.07µg
1%

Vitamin D
0.17µg
1%

covered percent of daily need
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Food Trivia

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Food Joke

It’s magic Moishe goes to Brent Cross shopping centre with his ten-year-old son, Paul. Paul is flicking a 20p coin up in the air with his thumb and each time catching it between his teeth. But then someone bumps into Paul and the 20p coin goes straight down his throat. Paul starts to choke and soon begins to turn blue. Moishe starts to panic and shouts and screams for someone to help him. An ordinary looking man in a blue suit is sitting on a bench drinking coffee and reading his newspaper. He puts down his cup and paper, gets up and walks towards Paul, who is now close to collapse. When he gets to him, the man takes hold of Paul’s testicles and squeezes them gently but firmly. Straight away, Paul coughs up the 20p coin into the man’s free hand. The man gives the coin to Moishe and walks back to his bench to finish off his coffee. Not a word was said during this event. Moishe is overwhelmed with gratitude and quickly goes over to the man to thank him. The man looks embarrassed and tells Moishe he doesn’t have to thank him. But Moishe says, "You’re a hero. I`ve never heard of anyone doing what you just did - it was pure magic. What are you, a doctor?" "Oh, no, " the man replies, "I work for the Inland Revenue."

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