Saturday, November 26, 2011

CKC: Week 4, Plantain Recipe Roundup

This week's challenge ingredient was plantains!


Plantains are a member of the banana family. They are a starchy, low in sugar variety that is cooked before serving as it is unsuitable raw. It is used in many savory dishes somewhat like a potato would be used and is very popular in Western Africa and the Caribbean countries. It is usually fried or baked. 

Plantains are a great source of fiber and vitamins C and A. They are also high in vitamin B6, magnesium and folate. One cup of plantains contains more potassium that one cup of banana slices. 20% RDA in plantains compared to 15% RDA in bananas.

Plantain Recipe Roundup

Healthy Plantain Ideas from Healthy Happy Life:

Plantains for All.  I often order a side of plantains whenever I see them on a menu. It's hard to get them wrong. However, the amount of oil used for 'fried' plantains in restaurants really doesn't make me happy or healthy. 

My answer: I make them at home!  Plantains are super simple to make. 
  • Simply lightly grease a pan and saute them in a bit of olive oil. Add some lime juice, agave syrup and salt for flavor accents. 
  • I like them sliced in long angled strips. You can also slice them into simple coin shapes. 
  • You can even mash plantains as you would a sweet potato. The more oil you use in the cooking process, the more you pack on the calories. So try to keep it light. 
  • Plantains are delicious as a Mexican inspired side dish, packed into a burrito or as an ingredient option for fajita night. The natural sweetness of plantains meshes perfectly with a spicy red salsa, the heartiness of whole black beans and alongside some cool, creamy guacamole. Add plantains to your next Mexican feast!

Thanks to everyone who participated in the Caribbean Kitchen Challenge this week.  It's not too late to join the challenge!  This week... guava!

Monday, November 7, 2011

Caribbean Kitchen Challenge: Week 4

This week we're working with... plantains! 

This week's challenge begins Monday, November 7th and ends Sunday, November 13th. 

{Email me your post by midnight that Sunday in order for it to be included in the weekly recipe roundup.}

Tell me more about this challenge...
Get the scoop on the Caribbean Kitchen Challenge... it's not too late to start! 

Sunday, November 6, 2011

CKC: Week 3, Breadfruit Recipe Roundup

This week's challenge ingredient was breadfruit.

Why eat breadfruit, you may ask?

Breadfruit is...
  • low in Saturated Fat, Cholesterol and Sodium
  • very high in Vitamin C, Dietary Fiber and Potassium. 
  • very rich in healthy Omega fats, such as Omega-3 and Omega-6.
  • helpful in controlling cholesterol

Breadfruit Recipe Roundup
Thanks to everyone who participated in the Caribbean Kitchen Challenge this week.  It's not too late to join the challenge!  This week... plantains! 

Saturday, November 5, 2011

Breadfruit Pie

Breadfruit Pie


  • breadfruit
  • 4-6 oz Cheese shredded
  • Can or fresh tuna cooked/ 1/2 can mackerel/ or salt fish
  • Goya Adobe seasoning to taste
  • 1 onion diced
  • 2 cloves of Garlic
  • 1/2 a can of evaporated milk
  • 1 seasoning pepper
  • 1/2 cup chopped Celery
  • 1/2 cup (1 stick) butter

Cut breadfruit into 8 pieces, take out cone, and boil in a large pot until soft. Once cooked, let cool and then peel off the skin.

In a medium sauce pan add 2 tablespoon butter, onion, garlic, celery and seasoning pepper cover with water. Boil to cook.

Crush breadfruit with the rest of the butter and add to the boiled mixture. Add fish of choice, cheese (save about 1/2 a cup for the topping), and Goya Adobe seasoning. Add 1/2 can evaporated milk and mix/ mash to look like very soft mashed potatoes.

Pour mixture into a glass baking dish and top with the rest of the cheese.
Bake at 350 for 45-60 minutes.

Recipe by Yasmin Cole at Brandy Manor