Ok, I am a self-confessed foodie,,,and presumably you also know that fitness is high on my priority list. And I must confess, I do love a good workout.

You know that feeling of satisfaction when you leave the gym knowing you’ve just had an incredible workout? I relish that feeling…a lot. So it’s no surprise that I am sharing today one of my favourite foods I use to help my body recover from a hard workout and help rebuild those pounded muscles – plantain.

If you’re of African descent, then you already know that plantains are prolific in our diet. We love it in so many ways – On one conversation we were having on our FaceBook page, my fellow blogger and friend Biche from ChickAboutTown.com talks about how she prefers them steamed (P:S. if you ever need a guide when in Tanzania, Kenya, Uganda or the environs, she’s the one you need!), and my childhood friend Mafie reminded me of Bolé (which is roasted or barbecued plantain – a popular street food in Nigeria, which is one of my many food weaknesses).

Going back to my post-workout meal idea, plantains are a great source of vitamins A and C, and importantly potassium, which are great for aiding muscle recovery. Plus ripe plantains, which I have used for this dish, are so sweet and flavourful that you really can’t go wrong with them. Great for kids and fussy eaters too! And not to mention, there’s more to life than mashed potato..

I have paired my plantain mash with sautéed spinach, which results in perfectly flavoured plantains from the garlic and caramelised onions, and sweet and spicy prawns. The spicy prawns give this dish the kick that African cuisine is known for. Now, pass the glass…I mean, the bottle of wine please!

 


Plantain Mash & Sauteéd Spinach
Plantain Mash & Sauteéd Spinach
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
Ripe and sweet plantain is paired with savoury spinach for an easy dinner recipe
Servings
1 person
Cook Time
20 minutes
Servings
1 person
Cook Time
20 minutes
Plantain Mash & Sauteéd Spinach
Plantain Mash & Sauteéd Spinach
Print Recipe
Add to Meal Plan:
This recipe has been added to your Meal Plan
Ripe and sweet plantain is paired with savoury spinach for an easy dinner recipe
Servings
1 person
Cook Time
20 minutes
Servings
1 person
Cook Time
20 minutes
Ingredients
Units:
Instructions
  1. Cut the head and the tail off the plantain and divide it lengthwise into two, making sure to leave the skin on. Do not peel the plantain.
  2. Place the 2 pieces of plantain into a pot with even water to cover the plantain. Bring to boil, then reduce the heat and allow to simmer covered. This might take anywhere between 5 minutes to 15 minutes, depending on how ripe your plantain is. To check that your plantain is done, pierce with a knife and if tender, then the plantains are cooked.
  3. Drain the plantain, mash it using a fork and keep covered and set aside while preparing your sautéed spinach.
  4. Add the olive oil to a pan and when hot, fry the garlic and onions until soft and coloured. Add the chicken broth, salt and pepper and continue to cook for 3 - 5 minutes. Add the fresh spinach, cover the pan and cook for 2 minutes. Then uncover the pot and continue to cook the spinach, stirring continuously until all the spinach has wilted.
  5. Serve the spinach with the mashed plantain.
Recipe Notes
  • Use a slotted spoon to get the spinach out of the pan, while leaving behind any excess liquid

  • Serve with spicy prawns

 


 

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Nutrition Facts
Plantain Mash & Sauteéd Spinach
Amount Per Serving
Calories 422 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Saturated Fat 2g 10%
Polyunsaturated Fat 2g
Monounsaturated Fat 7g
Sodium 374mg 16%
Potassium 2267mg 65%
Total Carbohydrates 82g 27%
Dietary Fiber 11g 44%
Sugars 34g
Protein 10g 20%
Vitamin A 422%
Vitamin C 169%
Calcium 22%
Iron 38%
* Percent Daily Values are based on a 2000 calorie diet.

 

Emem

Afro-fusion Food Lover.
Sustainable Food Advocate.
Completely nuts about Avocado.

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