Thursday, July 18, 2013

Check Out These Buns!

On my Facebook page yesterday I posted a picture of our dinner last night: BBQ Pork (the Functional Foodie) on a plantain "bun" (Tummyrumblr).  I had planned to cook some broccoli and a butternut squash with our dinner, but we ended up meeting my parents and brother last minute so I got out a sweet potato and some leftover veggies from the fridge to throw on a plate. The pork had already been in the crock pot and was done. So I whipped up the homemade BBQ sauce and plantains and we had a quick, but delicious, meal! 

It was a different sort of cooking process. You have to fry the plantains and then flatten them. I was in
a bit of a rush, so maybe they would have squished easier if I had let them cook longer initially, but I ended up sticking them in between two cutting boards and then put them on the floor and stood on top and kinda rocked back and forth. Yep, I stood on my food! Ok, not directly and I promise they didn't touch my feet or the floor. It worked very nicely! Then I fried them up again and they were ready.

I had never had a plantain before, and neither had my husband, so it was a new experience for both of us. We instantly decided that we love plantains! They are delicious, prepared that way at least. And eating the BBQ pork in between was even better! It's not something we'll have often, due to the high sugar content and starches, but we will definitely be saving these recipes!

The homemade BBQ sauce was a new experiment for me too. It ended up being more tomato tasting than I'd expected, but it was still delicious and was great on top of the crock pot pork. I can't wait to have some more for lunch today!

If you'd like your own chance to stomp on your food, here you go! 

Pulled Pork:



  • 4 pound pork shoulder or Boston butt
  • 28 oz. of liquid (i used chicken stock)
  • 2 bay leaves
  • 1.5 medium onions, chopped or sliced


  1. Put the chopped onions and bay leaves in the bottom of the crock pot. 
  2. Place the pork shoulder on top of the bed of onions and then pour in liquid. 
  3. Set it on low for 8-10 hours. 
  4. After the time is up, pull the bone out (if you have one) and shred the pork in a large bowl. 
  5. Top with barbeque sauce and serve.

** I saved some of the liquid from the crock pot and used that in making my BBQ sauce.

BBQ Sauce:


  • half an onion, minced4-5 cloves of garlic, minced or grated
  • 2 heaping tablespoons of chipotle chili powder
  • dash of cayenne pepper (more or less depending on your taste)
  • 1 tablespoon of cumin
  • pepper
  • salt
  • 2- 6 oz. cans of tomato paste
  • 1 heaping tablespoon of organic yellow mustard
  • 1 heaping tablespoon of dijon mustard
  • 14 oz. of beef stock (or the liquid from the crock pot, if you're making the pork too)
  • 2 tablespoons of apple cider vinegar


1. Saute the onion in the fat of your choice (lard, butter, coconut oil, etc.) until it's soft and 
2. Add the next 6 ingredients listed and cook for an additional minute or two. 
3. Now add the tomato paste, both kinds of mustard, beef stock and vinegar. 
4. Reduce the heat, cover and let simmer for 45 minutes.

Plantain "Buns":


Plantains - Chorizo Burger, Estilo Jibarito
  • 2 large green plantains
  • palm or coconut oil for frying
  • sea salt

For best results, cut both ends off of each plantain and then score the skin once all the way down the length of the plantain with a paring knife. Dig your fingers into the cut and carefully pull the peel away from the plantain.

  1. Cut the plantains in half into approximately two equal pieces, and then cut each half lengthwise so that you get 4 pieces total from each plantain.
  2. Heat the oil over medium to medium-high heat in a large saute pan so that it’s ¼ inch deep. Test the oil to be sure it’s hot enough by placing a corner of one of your plantain pieces in the oil.  If it sizzles, it’s ready.  
  3. Fry the plantains in the oil for approximately 2 – 3 minutes per side or until very lightly browned. The plantains need to become soft enough to smash, so check them to be sure they yield slightly to the touch before removing. 
  4. Once slightly softened, transfer to wax or parchment paper to cool. Turn off the heat under the oil for now (you will use it again later). 
  5. Allow the plantains to cool slightly, about 5 minutes.
  6. Once the plantains are cool enough to handle, place them, two pieces at a time, on wax or parchment paper on a flat surface (counter or cutting board). Leave a few inches of space between the two pieces of plantain and cover with another sheet of wax or parchment paper. Using a large, heavy pan (cast iron is good) or another cutting board, smash the plantains until they are about ⅛” thick.  
  7. To re-fry the plantains, heat your oil once again and cook the smashed plantain pieces, 3 or 4 at a time, for just a few more minutes, until golden brown and crisped. Transfer to a platter and sprinkle with salt while still hot. Allow to cool slightly before serving.

I am sure you'll love this recipe if you give it a try. If you do try it, let me know what you think. Or feel free to send me any suggestions for recipes that I can try!

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