Category Archives: Plantain

Plantain Recipe: Boiled Plantain.

Just included this in a client’s meal plan and it wouldn’t be right to keep it to myself ;)

INGREDIENTS

  • 1 plantain
  • 1.5 cups prawns/shrimp
  • 2 cups peas
  • 1 red bell pepper
  • 1 400g can chopped tomatoes
  • 1/2 red onion
  • salt to taste
  • mixed herbs and spices

PREPARATION INSTRUCTIONS

  1.  Cut the plantain, without peeling the skin off, into three equal pieces (chop off and discard both ends.).
  2. Add 1.5 cups of water to a small saucepan and bring to a boil. Add the plantains, and cover with a lid.
  3. Prep all the ingredients for the stir-fry – chop the onions and peppers, wash the peas and prawns. Season the prawns with a teaspoon of herbs and spices, and some salt to taste.
  4. Heat a tablespoon of coconut oil in a wok, add the onions and fry them until they start to brown. Now, add the prawns and stir fry until they start to turn pink.
  5. Add the chopped tomatoes and peppers, leave to simmer for 5-8 minutes.
  6. Finally add the peas, taste and if any more seasoning is needed, add at this point. Leave to simmer.
  7. After 12-15 minutes of boiling the plantains, take the pan off the hob, drain the water and leave to cool down a little. Check the sides to see how the insides have cooked, the plantains should be an even yellow colour all through. Slice the skin with a knife, and peel.
  8. At this point, the stir fry should be ready. Serve the plantain with a generous serving of the stir fry. If you’re cooking for two, boil two plantains, the stir fry is enough for two.

Serve the plantain with a generous serving of the stir fry. If you’re cooking for two, boil two plantains, the stir fry is enough for two.

You can have this for lunch or dinner, I love it post-workout as this is one of the best times to have ‘good’ carbs (e.g. plantain and sweet potato).

Serving size – ideally 2 of the pictured pieces (2/3 of a small plantain or half of a large one).

Healthy Pancakes With All-Natural Ingredients

Hello and Happy Monday :)
I’ve been asked for healthy pancake recipes for Shrove Tuesday (tomorrow). I decided to use the opportunity to test out a new recipe inspired by banana pancakes.

I also posted a link to another pancake recipe from my archives.
Enjoy :)

PS These are gluten/wheat free with natural, unprocessed ingredients.
 


Plantain Pancakes

This is so so SO easy and you just have to try it.
I’m always looking for new ways to cook plantains so a banana pancake recipe inspired me :)
I prefer this recipe because there’s no need to sweeten the mixture as plantains are naturally sweet.What kind of plantains are needed?
As shown in the video, ripe (yellow) plantains although very soft plantains would work even better as they’ll be sweeter :)Watch the video below for how to make these very simple, healthy and yummy pancakes:

Only two ingredients are needed for this simple recipe and it’s become one of my favourites after only one try :)


Ingredients

2/3 of a medium plantain
2 eggs

1. Cut the plantain into three pieces (don’t peel)
2. Boil for 10-12 minutes
3. Peel the skin off two pieces, add to a bowl.
4. Add the two eggs.
5. Mix
6. Grease pan, add a small portion of mix when hot.
7. Allow to fry/cook on either side for 1.5 minutes (max)

I used 2/3 of a medium plantain because I tried a whole plantain with two eggs and the mixture was too thick. What did I do with the last 1/3? I ate it with some stew of course ;) I’m not one to waste food!

And from the archives…

Almond Flour Pancakes

These are low in carbohydrates, high in protein and healthy fats. The coconut milk is optional because I’ve made these pancake many times without adding coconut milk and they’re still yummy :)

The recipe is detailed here: http://adura-o.com/2012/02/21/pancakes/ 

You can use any nut flour alternatives in this recipe. Coconut flour is another option.

So you see – you can still enjoy Pancake Day the healthier way :)

 

Healthy Plantain Recipe: ‘Dodo’ (Pan) Fried Plantain and Tomato Scrambled Eggs

A couple of weekends ago, I was about to prepare this meal and thought I might as well record it. That’s my cooking life now – before I cook anything, I look for my camera and tripod!

Then, sometimes, I have grand plans to cook and record… and NOTHING happens. I bought all ingredients for two simple and healthy meals on Monday, today is Wednesday and I still haven’t cooked either. *sigh*

Anyway, on to this recipe. If you’re Nigerian, you know we love to deep fry our plantain for ‘dodo’, and any random vegetable oil is often used. A long while back, I thought I’d try out pan frying plantain to see if it would work out. I remember burning it the first time and this was because I’d left the heat on high and forgotten it needed more time to cook because of the little oil used.

After that mishap, I figured it out and this is how I fry my ‘dodo’ now.
In the video below, I fried the eggs in chopped tomatoes using the leftover oil from the ‘dodo’.

My Suggestion: Eat half a plantain with a lot of eggs, especially if you’re cutting down on your carbs. The eggs are a great source of protein and will definitely fill you up quick.

I have a few posts lined up including a requested one on seasonings I use. 

Recipe: Baked Plantain Chips

Hello! Hope you had a nice weekend, mine flew by as always!

I decided to bite the bullet and finally try to record a recipe video. I almost did about 4 months ago but gave up because my kitchen is quite small and I just couldn’t get the right angles.

After a conversation with my friend on Saturday, I decided to start with a simple recipe and I think I got it right. What do you think?

Anyway, on to the video. I love plantain chips and I can easily finish 2 packs without taking a break. They’re just so yummy, crunchy and moreish! It wasn’t until after I baked them that I realised I probably eat 3-4 plantains when I inhale those 2 packs! 3-4 DEEP FRIED plantains! *sigh*

If you love plantain chips, you can still have them – just prepared in a healthier way. Yes, they are high in carbs but as a staple Nigerian food, you don’t want to cut them out. Just prepare them in healthier ways and eat in moderation.

Cut out the random, nameless oil they’re usually deep fried in and replace with a maximum of 2 tablespoons of coconut, olive or avocado oil.

Take a look at the easy recipe below and try it :)

Your feedback would really be appreciated, please ‘like’ the video (of course if you do like it!) and leave a comment. Also, I’d like to know what other recipe videos you’d like to see.

Have a nice week!

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):

Saturday’s Dinner: Boiled Plantain and Cooked Spinach (Efo)


Ingredients

- 1 plantain
- 1 red bell pepper
- 4 tomatoes
- Half an onion
- 1 small bundle of spinach
- smoked mackerel (fresh fish would be better)

Plantain
- cut into three small pieces (with the skin still on) and boil for 20 minutes.

Spinach
- chop the tomatoes and onions and cook in a pot for 10 minutes. Season as desired (I used one maggi cube)
- dice the pepper into smal pieces and add to the pot for a 5 minutes
- chop the spinach and add to the pot
- add the mackerel
- allow to simmer for an additional 5-10 minutes.