{"id":6491,"date":"2026-10-04T16:00:00","date_gmt":"2026-10-04T16:00:00","guid":{"rendered":"https:\/\/inflammascan.app\/receta-de-tortitas-de-platano-verde\/"},"modified":"2026-10-04T16:00:00","modified_gmt":"2026-10-04T16:00:00","slug":"receta-de-tortitas-de-platano-verde","status":"publish","type":"post","link":"https:\/\/inflammascan.app\/es\/receta-de-tortitas-de-platano-verde\/","title":{"rendered":"Receta de tortitas de pl\u00e1tano verde"},"content":{"rendered":"\n\n\n\n\n
Tiempo de preparaci\u00f3n<\/th>\nTiempo de cocci\u00f3n<\/th>\nTiempo total<\/th>\nRaciones<\/th>\n<\/tr>\n<\/thead>\n
10 minutos<\/td>\n15 minutos<\/td>\n25 minutos<\/td>\n2<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u00bfQu\u00e9 son las tortitas de pl\u00e1tano verde?<\/h2>\n

Las tortitas de pl\u00e1tano verde se hacen con el almid\u00f3n de los pl\u00e1tanos verdes, que al batirlos se convierte en una masa espesa y pegajosa, por lo que la masa se mantiene unida sin necesidad de harina. En esta versi\u00f3n, se bate el pl\u00e1tano con un poco de leche de coco y se fr\u00eden peque\u00f1as tortitas en aceite de coco hasta que los bordes est\u00e9n crujientes y el centro quede tierno. La fruta entera y la grasa de coco hacen que sea suave para la inflamaci\u00f3n. <\/p>\n

\u00bfQu\u00e9 hace que esta receta sea antiinflamatoria?<\/h2>\n

Los pl\u00e1tanos verdes son ricos en almid\u00f3n resistente, una fibra que no se digiere en el intestino delgado y que alimenta a las bacterias beneficiosas del colon, las cuales la fermentan para producir \u00e1cidos grasos de cadena corta, como el butirato. La leche de coco y el aceite de coco aportan \u00e1cido l\u00e1urico y otras grasas de cadena media. <\/p>\n

La canela proviene de la corteza interior del \u00e1rbol de la canela y contiene cinamaldeh\u00eddo, el compuesto que le da ese toque c\u00e1lido. Los ar\u00e1ndanos aportan antocianinas, los pigmentos que les dan ese color intenso y que se cuentan entre los antioxidantes m\u00e1s estudiados de la fruta. <\/p>\n

Todos los ingredientes cumplen con los requisitos de la fase de eliminaci\u00f3n de la dieta AIP. No lleva cereales, legumbres, solan\u00e1ceas, l\u00e1cteos, huevos, frutos secos, semillas ni especias a base de semillas, y la masa se mantiene unida \u00fanicamente gracias al almid\u00f3n del pl\u00e1tano, sin harina, huevo ni ning\u00fan tipo de levadura. <\/p>\n

Ingredientes<\/h2>\n
    \n
  • 2 pl\u00e1tanos verdes grandes, pelados y cortados en trozos grandes<\/li>\n
  • 1\/3 de taza de leche de coco entera en lata<\/li>\n
  • 2 cucharadas de aceite de coco derretido, m\u00e1s 1 cucharada para la sart\u00e9n<\/li>\n
  • 1 cucharadita de canela molida<\/li>\n
  • 1\/4 cucharadita de sal marina<\/li>\n
  • 1 taza de ar\u00e1ndanos frescos, para servir<\/li>\n
  • 1 cucharada de sirope de arce, para servir<\/li>\n<\/ul>\n

    C\u00f3mo llegar<\/h2>\n

    Paso 1<\/h3>\n

    Pela los pl\u00e1tanos. Corta ambos extremos, haz un corte superficial a lo largo de cada uno y retira la piel con el pulgar. Pica la pulpa en trozos grandes. <\/p>\n

    Paso 2<\/h3>\n

    Echa el pl\u00e1tano en la batidora junto con la leche de coco, 2 cucharadas de aceite de coco derretido, la canela y la sal marina. Ve a\u00f1adiendo la leche de coco poco a poco mientras bates. <\/p>\n

    Paso 3<\/h3>\n

    Bate hasta que la masa quede espesa y totalmente homog\u00e9nea, sin trocitos visibles. La masa deber\u00eda deslizarse de la cuchara formando una cinta lenta. <\/p>\n

    Paso 4<\/h3>\n

    Calienta 1 cucharada de aceite de coco en una sart\u00e9n antiadherente o bien curada a fuego medio-bajo. La masa es densa y tiene mucha f\u00e9cula, as\u00ed que a fuego fuerte se quema por fuera antes de que se haga por dentro. <\/p>\n

    Paso 5<\/h3>\n

    Echa unas 2 cucharadas soperas de masa por cada tortita y aplana cada una con cuidado hasta que tenga unos 3 pulgadas de di\u00e1metro. Hazlas peque\u00f1as. Las tortitas grandes no tienen gluten que las sustente y se rompen al darles la vuelta. <\/p>\n

    Paso 6<\/h3>\n

    D\u00e9jalas cocer entre 3 y 4 minutos por un lado, hasta que los bordes parezcan secos y la parte de abajo est\u00e9 dorada. Dales la vuelta con cuidado con una esp\u00e1tula fina y d\u00e9jalas cocer otros 3 o 4 minutos m\u00e1s. Son m\u00e1s densas que las tortitas de trigo y no se hinchan. <\/p>\n

    Paso 7<\/h3>\n

    Apila los panqueques en dos platos y a\u00f1\u00e1deles los ar\u00e1ndanos y el sirope de arce.<\/p>\n

    Informaci\u00f3n nutricional (por raci\u00f3n)<\/h2>\n\n\n\n\n\n\n
    Calor\u00edas<\/td>\n520<\/td>\n<\/tr>\n
    Grasa<\/td>\n26 g<\/td>\n<\/tr>\n
    Hidratos de carbono<\/td>\n75 g<\/td>\n<\/tr>\n
    Prote\u00edna<\/td>\n4g<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    InflammaScore<\/h2>\n

    1<\/span> \u00a1Bien! Potencial de inflamaci\u00f3n muy bajo <\/p>\n

    PREGUNTAS Y RESPUESTAS<\/h2>\n

    P1: \u00bfEsta receta es apta para la fase de eliminaci\u00f3n de la dieta AIP?<\/strong>
    \nR1: S\u00ed. Los pl\u00e1tanos verdes, la leche de coco, el aceite de coco, la canela, la sal marina, los ar\u00e1ndanos y el sirope de arce est\u00e1n permitidos durante la fase de eliminaci\u00f3n. Aqu\u00ed no hay harina, huevo ni levadura, ya que el almid\u00f3n del pl\u00e1tano verde act\u00faa como aglutinante, y los pl\u00e1tanos verdes cuentan como fruta permitida. Tampoco hay pimienta negra en la lista de ingredientes, ya que los granos de pimienta no entran dentro de la categor\u00eda de hierbas que provienen de hojas y ra\u00edces, ni especias a base de semillas como el comino, el cilantro o la mostaza. <\/p>\n

    Pregunta 2: \u00bfPor qu\u00e9 se me pegan o se me rompen las tortitas?<\/strong>
    \nR2: Normalmente, las tortitas quedan demasiado grandes, la sart\u00e9n est\u00e1 demasiado caliente o la masa tiene grumos. Pon unas 2 cucharadas de masa por cada una, apl\u00e1nalas hasta que midan 3 pulgadas y espera a que los bordes parezcan secos antes de darles la vuelta. <\/p>\n

    Pregunta 3: \u00bfPuedo usar pl\u00e1tanos maduros en su lugar?<\/strong>
    \nR3: No para esta receta. En un pl\u00e1tano macho maduro, el almid\u00f3n se ha convertido en az\u00facar, por lo que la masa queda l\u00edquida y se quema antes de cuajar. Solo los pl\u00e1tanos macho verdes tienen suficiente almid\u00f3n para que la masa quede bien ligada. <\/p>\n

    Pregunta 4: \u00bfC\u00f3mo los guardo y c\u00f3mo los recaliento?<\/strong>
    \nR4: Guarda los panqueques ya hechos en la nevera, en un recipiente herm\u00e9tico, hasta 3 d\u00edas. Recalienta en una sart\u00e9n seca o en la tostadora hasta que est\u00e9n calientes y crujientes por los bordes. Para congelarlos, pon papel de horno entre los panqueques para que no se peguen y, luego, recali\u00e9ntalos directamente sin descongelarlos. <\/p>\n

    Pregunta 5: \u00bfEsto me mantendr\u00e1 saciado hasta la hora de comer?<\/strong>
    \nR5: Estas tortitas tienen un alto contenido en hidratos de carbono y son bajas en prote\u00ednas, as\u00ed que, si las comes solas, puede que no te aguanten hasta la hora de comer. S\u00edrvelas con una raci\u00f3n de carne o pescado cocinado para obtener las prote\u00ednas que te ayudan a no tener hambre.
    \n
    \"Tortitas<\/p>\n","protected":false},"excerpt":{"rendered":"

    Son unas tortitas peque\u00f1as y compactas hechas con pl\u00e1tano verde triturado, leche de coco y canela, sin harina ni huevos. Acomp\u00e1\u00f1alas con ar\u00e1ndanos y sirope de arce, y estar\u00e1n listas en 25 minutos. <\/p>\n","protected":false},"author":1,"featured_media":6492,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"page_builder":"","footnotes":""},"categories":[19],"tags":[111],"ingredient":[],"class_list":["post-6491","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-desayunos-y-meriendas","tag-receta-aip"],"yoast_head":"\nReceta de tortitas de pl\u00e1tano verde<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/inflammascan.app\/es\/receta-de-tortitas-de-platano-verde\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Receta de tortitas de pl\u00e1tano verde\" \/>\n<meta property=\"og:description\" content=\"Son unas tortitas peque\u00f1as y compactas hechas con pl\u00e1tano verde triturado, leche de coco y canela, sin harina ni huevos. 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