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

Scientists can turn peanut butter into diamonds.

Food Joke

A Change In Plans Source: "Today's Woman" magazine, Barbara A Tyler. Martha Stewart will not be dining with us this Thanksgiving. I'm telling you in advance, so don't act surprised. Since Ms. Stewart won't be coming, I've made a few small changes: Our sidewalk will not be lined with homemade, paper bag luminaries. After a trial run, it was decided that no matter how cleverly done, rows of flaming lunch sacks do not have the desired welcoming effect. The dining table will not be covered with expensive linens, fancy China or crystal goblets. If possible, we will use dishes that match and everyone will get a fork. Since this IS Thanksgiving, we will refrain from using the plastic Peter Rabbit plate and the Santa napkins from last Christmas. Our centerpiece will not be the tower of fresh fruit and flowers that I promised. Instead we will be displaying a hedgehog-like decoration hand-crafted from the finest construction paper. The artist assures me it is a turkey. We will be dining fashionably late. The children will entertain you while you wait. I'm sure they will be happy to share every choice comment I have made regarding Thanksgiving, pilgrims and the turkey hotline. Please remember that most of these comments were made at 5:00 AM upon discovering that the turkey was still hard enough to cut diamonds. As accompaniment to the children's recital, I will play a recording of tribal drumming. If the children should mention that I don't own a recording of tribal drumming, or that tribal drumming sounds suspiciously like a frozen turkey in a clothes dryer, ignore them. They are lying. We toyed with the idea of ringing a dainty silver bell to announce the start of our feast. In the end, we chose to keep our traditional method. We've also decided against a formal seating arrangement. When the smoke alarm sounds, please gather around the table and sit where you like. In the spirit of harmony, we will ask the children to sit at a separate table. In a separate room. Next door. Now I know you have all seen pictures of one person carving a turkey in front of a crowd of appreciative onlookers. This will not be happening at our dinner. For safety reasons, the turkey will be carved in a private ceremony. I stress "private" meaning: Do not, under any circumstances, enter the kitchen to laugh at me. Do not send small, unsuspecting children to check on my progress. I have an electric knife. The turkey is unarmed. It stands to reason that I will eventually win. When I do, we will eat. Before I forget, there is one last change. Instead of offering a choice between 12 different scrumptious desserts, we will be serving the traditional pumpkin pie, garnished with whipped cream and small fingerprints. You will still have a choice: take it or leave it. Martha Stewart will not be dining with us this Thanksgiving. She probably won't come next year either. I am thankful.

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