A Doughnut a Day for Better Health?


Are you getting bored with your usual breakfast routine?

Are you really craving the coffee and doughnuts you gave up? Doughnuts are ridiculously unhealthy right?… unless of course, you up the wellness factor with a little innovation and plantains!

On the outside, plantains may look like a larger banana, and you’re not far off. But under the peel, plantains have more starch, more vitamins and minerals, more everything. But unlike bananas, a black plantain isn’t rotten, just very ripe… perfect for desserts. Plantains come in three colors and each color lends well to a variety of recipes.

In regards to nutrition, green plantains have more starch and less sugar, and as they ripen through yellow into black, they become sweeter and more sugary. So if you’re very concerned about avoiding fructose, go for the green varieties, but most people shouldn’t have a problem even with the black ones.

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Plantains in Review:

  • Plantains and bananas look similar; just larger with a thicker peel.
  • More vitamins and minerals than bananas like potassium, B6, Vitamin A and C, folates, and iron.
  • You can eat plantains at any stage of ripeness; green, yellow or black.
  • Green plantains are more starchy and the black ones are more sweet.
  • Plantains are an awesome source of soluble fiber
  • Less sugar when compared to a banana

Ready to start plantaining up some goodness in the kitchen? Try these Cinnamon Doughnuts. They take less than 5 minutes to prepare and you’ll have a healthy breakfast for days.

doughnuts 2doughnuts 2
doughnuts 2

Cinnamon Doughnuts


  • 1 plantain; preferably more ripe for added sweetness
  • 2T unsweetened organic applesauce
  • 1T coconut oil
  • 1/2c Tigernut flour
  • 1t baking soda
  • 1t cinnamon (plus extra for dusting)

doughnuts 3doughnuts 3
doughnuts 3


Preheat the oven to 350°F and lightly grease a doughnut pan. In a blender, puree your plantain, applesauce, and coconut oil.

In a separate bowl sift together your dry ingredients. Pour the contents of your blender into the dry ingredients and combine thoroughly.

Scoop the batter into your doughnut pan. This recipe provides 3-4 full sized doughnuts (or one dozen mini doughnuts). Bake for 12 minutes or until done.

When finished, sprinkle the doughnuts with additional cinnamon and allow them to cool before enjoying!

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doughnuts 4

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