• 2 Green Plantains
  • 2 Avocado
  • Cilantro
  • 2 limes
  • Pink Himalayan Salt
  • Coconut Oil.
  • Tomatoes
  • Jalapeño
  • Red onion



Very simple appetizer to make.  Start by prepping the plantains.  You can use a peeler or a knife to take the skin off.  Once skin is off slice the plantain up. I recommend making them about as thick as the tip of your finger.  The thicker the cuts the larger they will be once you smash them down.  Heat a pan to med high with coconut oil in it.  Place the plantain slices into the pan.  Give them  3 -5 mins per side.  Keep an eye you will see once they start browning and you can flip them over.  Once each side is done, pull them out onto a cutting board.  use the bottom of a glass to smash them down.  Stack them off to the side, once they are all finished lay them back out and sprinkle cracked pepper and pink himalayan salt on to them.  They are now ready to go back into the hot pan with coconut oil.  Give each side another 3 mins per side and remove from heat.


Fresh and simple.  Open up to avocados and scoop into a large bowl.  Next chop up tomato, cilantro, red onion and jalapeño.  Add all the ingredients in with the avocado.  Squeeze fresh lime juice into the bowl, experiment with the amount of juice you use.  I would recommend starting with one lime, then adding more if it needs more for flavor or to be a lighter constancy.  Finish off with pink himalyan salt.  Experiment with the amount as well.  Good base is a couple large pinches.

Health Benefits


Avocados are a great source of potassium, which helps in controlling blood pressure levels. Phytonutrient compound found in avocados, such as polyphenols and flavonoids have been found to have anti-inflammatory properties, thereby reducing the risk of inflammatory and degenerative disorders. Avocado is an excellent source of carotenoid lutein, which known to help protect against age-related macular degeneration and cataracts. The monounsaturated (good) fats in avocados can reverse insulin resistance which help to regulate blood sugar levels. Avocados also contain soluble fiber which keep a steady blood sugar levels. Avocado intake is linked with an increased nutrient absorption. A study suggests that, when participants ate salad included avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes beta carotene and lycopene) than those who did not include avocados. The avocado oil is added in many cosmetics because of its ability to nourish the skin and make your skin glow. It also aids in treating psoriasis, a skin disease that causes skin redness and irritation.


Plantains look like bananas, but unlike their doppelganger, plantains are almost always cooked before they’re eaten. Raw plantains have a bitter taste, and cooking them brings out their flavor and makes them more appetizing. The banana-like fruits are rich in certain vitamins and minerals that contribute to good health. Plantains are available at most large grocery stores and can add new flavors and recipes to your healthy-eating plan. A 1-cup serving of cooked plantain slices supplies 716 milligrams of the 4,700 milligrams of potassium you need each day. Potassium is an essential mineral that regulates your heart beat and enables your muscles to function normally. The mineral plays a role in your digestive health and helps support a strong skeleton as well.  Vitamin A is involved in numerous bodily functions including reproduction, immunity and communication between the cells. One of the most important jobs of vitamin A is to support your eyesight and help prevent certain eye disorders. Men need 3,000 international units of vitamin A each day and women require 2,333. A 1-cup serving of cooked plantain slices supplies 1,400 international units toward these goals. A 1-cup serving of cooked plantain slices supplies 16.8 milligrams of vitamin C, which is about 20 percent of your daily requirement. A serving of plantains provides 1.16 milligrams of niacin. You need between 14 and 16 milligrams of niacin each day to support the health of your nerves, skin and digestive system. The same serving of plantains contains small amounts of calcium, iron, magnesium, folate and vitamin K.