Category Archives: How To Cook Healthy Food

Sunday’s Snack: Pan-Fried Plantain and Tomatoes

I absolutely love lazy Sundays. I’ve done nothing productive today except my laundry. I’ll deal with cleaning and cooking later 😉

I was in the mood for a snack before a quick nap… I will be twisting my hair (myself) this evening and it takes HOURS.

I planned to grill plantain but decided to try pan frying it just to see how it would turn out. I was going to eat the plantain on its own then remembered I had some tomatoes from last week which were past their sell by date. They still looked edible to me so I decided to eat some today before throwing the rest out. Plus veggies are good for you 😉


This is a much healthier alternative to ‘dodo’ (plantain shallow or deep fried in much more oil) and the best thing is it tastes the same . Try it and see! 🙂

Ingredients

1 plantain
2 tomatoes
2 tablespoons of coconut oil

Plantain/Tomatoes

  1. Heat the coconut oil in a pan
  2. Peel and slice the plantain (each slice should be ~ 1/2 an inch thick)
  3. Add the plantain to the pan and fry on medium heat.
  4. Turn after 4 minutes and cook for another 3-4 minutes.
  5. When the plantain’s cooked, serve it on a plate.
  6. Chop the tomatoes and add to the pan (heat another tablespoon of oil)
  7. Add some mixed herbs and toss tomatoes in pan every 30s.
  8. Serve with plantain
Preparation Time: ~10 minutes.

Alternatives:
Any vegetables of your choice and here I used sliced green peppers with mackerel.

Plantain ‘Cakes’

I got this recipe idea on Friday while I was in the changing room at the gym 🙂 The TV chef used potatoes and I thought, “This would definitely work with plantain”.

And of course… it did 🙂

I’ve been ill, and in bed, all day. I finally got out of bed at 5.20 to watch Deal or No Deal and to cook for my usual Sunday Recipe post 🙂

Ingredients
2 eggs
2 plantains
1 red bell pepper
Quarter of an onion
2 small tins of mackerel (fresh fish is ideal but I had none at home)
I used no seasoning because plantains are naturally sweet.

Plantain ‘Cakes’

  1. Cut the plantains into three pieces each (leaving the skin on). Add to a pot and add enough to cover the plantain halfway (max). Boil on medium to high heat for 15-20 mins.
  2. Chop the 1/4 onion into small pieces, same goes for the bell pepper.
  3. Remove plantain from pot and peel. Add the pieces to a big mixing bowl.
  4. Break an egg into the bowl, add the chopped onion and pepper. Mix contents with a wooden spoon, the result should be very thick.
  5. Take a handful of the mix and roll into a ball, then into a square/cube shape. continue till done with the mix. (I made 3 large ‘cakes’)
  6. Add a teaspoon of olive oil to a pan and fry the onions in the pan. When onions are brown, toss them out.
  7. Add the cakes to the pan and pan fry on low to medium heat. the cube shape comes in handy because you are able to turn it on all six sides. It took a total of 10 minutes to cook.
  8. Fry the egg and serve with a ‘cake’ (as seen in the pictures).

Serving suggestions: 

  • I served mine with an egg (runny, which I like and which is how the potato cakes were served on TV)
  • Serve with Quick Stew (Recipe: HERE)

Alternatives:

  • I’m going to try baking it in the oven next time 🙂
  • Use vegetables of your choice, I’m going to try spinach next.
  • You can use sweet potato, butternut squash, yam, potatoes, etc.
  • I also made a butternut squash version which I rolled into small balls and oven-baked on medium heat for 15 minutes. Again, I boiled the squash before mixing with other ingredients (including chopped onions):

‘Quick’ Stew

This is another recipe that was borne out of laziness (like my Pancake recipe).

I’d had too many Thursday or Fridays evening where I got home and I’d run out of food. On one such evening, I got home and decided to throw whatever I had available into a pot – a can of chopped tomatoes, some chicken stock in the freezer and some chicken.
Again, it worked and this is now my go-to easy, quick stew 🙂

Ingredients
Turkey (I used one turkey thigh and chopped it up)
1 can of chopped tomatoes
1 red onion
2 tablespoons of Oil
Seasonings – Mixed Spice, Mixed Herbs and one Jumbo seasoning cube
Optional: 1 teaspoon of Ground, dried pepper

‘Quick’ Stew
1. Boil the turkey (or chicken) with half the onion (chopped), season with mixed spice, mixed herbs and jumbo cube (or whatever seasonings you like)
2. While the turkey’s cooking, add oil to another pot, slice the other half of the onion and fry for a few minutes.
3. Right before the onions start to brown, add the chopped tomatoes to the pot on medium heat.
4. Allow to cook for 10 minutes. Add some of your turkey stock to the chopped tomatoes (I’d say roughly, 300ml)
5. Add the ground pepper and cook for another 5 minutes.
6. Add the turkey to the pot. Allow to cook on medium-low heat for another 5-10 minutes… and you’re done! 🙂

Serving Suggestions:

  • I peeled and chopped one butternut squash and cooked in my turkey stock for ~ 10-15minutes. Served my stew with it.
  • You can have this with brown rice, boiled plantain, sweet potato… and a side of vegetables 🙂 

Alternatives:

  • Chicken, meat etc can be used instead of Turkey. And honestly, the breast is leaner than the thigh 😉