AIP Friendly Apple-Sage Plantain Mash
Sweet, starchy plantains meet sautéed apple and fragrant fresh sage in a mash that feels genuinely comforting — the kind of side dish that makes a simple plate feel like a real meal. Ripe plantains with plenty of black spots on the skin bring natural sweetness, and when they're boiled until tender and mashed together with golden apple and coconut milk, the result is creamy, lightly sweet, and deeply savory all at once. Ground turmeric and ginger add warmth without any heat, which matters a lot when you're cooking for a protocol that rules out nightshades and pepper-based spices. A splash of apple cider vinegar at the end brightens everything up and keeps the flavors from feeling flat or heavy. Coconut oil and full-fat coconut milk do all the richness work here, so there's no butter or dairy needed — and no substitutions required. This recipe makes four servings, so it's easy to pull together on a weeknight and still have enough to reheat alongside tomorrow's protein. Garnish with a few whole sage leaves and it looks as good as it tastes.
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Learn more →Ingredients
4 servings
- 3 large ripe plantains (yellow with black spots), peeled and cut into 1-inch rounds
- 1 tbsp coconut oil
- 1 medium apple (such as honeycrisp or fuji), peeled, cored, and diced small
- 2 cloves garlic, minced
- 2 tbsp fresh sage leaves, finely chopped
- ¼ tsp ground ginger
- ¼ tsp ground turmeric
- ¼ cup full-fat coconut milk
- ¾ tsp fine sea salt, plus more to taste
- 1 tsp apple cider vinegar
For serving
- 1 tbsp fresh sage leaves, whole, for garnish (optional)
Instructions
- 1
Place the plantain rounds in a large saucepan and cover with cold water by 1 inch. Bring to a boil over high heat, then reduce to a steady simmer and cook until the plantains are completely tender and easily pierced through with a fork, about 15–18 minutes. Drain and set aside.
- 2
While the plantains cook, heat the coconut oil in a large skillet over medium heat until shimmering. Add the diced apple and cook, stirring occasionally, until softened and lightly golden at the edges, about 5–6 minutes.
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