CKC: Week 4, Plantain Recipe Roundup

This week's challenge ingredient was plantains!

{BBC Food}

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

• Plantain Pancakes from Tanya at Two Texans in Dominica

• Sweet and Spicy Plantains from Kristen at Dominica or Bust

• Tostones (Fried Plantains) from Clare at C Squared

• Plantain Chips and Dip from The Vegan Stoner

• Mangu (Mashed Plantains) from Aunt Clara's Kitchen

• Onion Crusted Plantains from the Food Network

• Caramelized Plantains from What's Cookin' Chicago?

• Caribbean Curry Black Eyed Peas with Plantains from Post Punk Kitchen

• Grilled Plantains with Rum Brown Sugar Glaze from the Good Network

• Empanadas with Goat Cheese, Black Beans, and Sweet Plantains from The Alchemist Chef

• Black Bean and Plantain Burritos from Honest Cooking

• Black Bean Plantain Burritos from Lizzy Dishes Portland

• Plantain Taquitos from BrokeAss Gourmet

• Plantain-Black Bean Veggie Burgers from BrokeAss Gourmet

• Jamaican Jerk Chicken Bowls with Plantains from Budget Bytes

• Pastelon (Sweet Plantain "Lasagna") from The Noshery

• Puerto Rican Lasagna from Mango & Tomato

Plus...

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!

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! 

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

• Roasted Garlic Breadfruit Chowder from Kristen at Dominica or Bust

• Breadfruit Pie from Yasmin at Brandi Manor {via Spouses Kitchen}

• Banana Breadfruit Oatmeal Cookies from Jane at Postcards from Everywhere

• Breadfruit in Butter Sauce from Totally Barbados

• Breadfruit Nachos from My Island Legaun Blog

• Vegan Breadfruit Pizza from Child of the Nature Isle

• Stuffed Roasted Breadfruit from Caribbean Travel + Life

• 29 Breadfruit Recipes from Hawaii's National Tropical Botanical Garden's 2011 Breadfruit Festival

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

Breadfruit Pie

Breadfruit Pie

Ingredients:

• 1 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

Directions:

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

Caribbean Kitchen Challenge: Week 3

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

This week's challenge begins Monday, October 31st and ends Sunday, November 6th. 

{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! 

CKC: Week 2, Pumpkin Recipe Roundup

This week's challenge ingredient was local pumpkin in honor of Halloween!

Pumpkin is low in calories and high in vitamins A and C.  It healthy, tasty, and readily available here in Dominica.  It is also extremely inexpensive, so I am always excited to find some good ways to incorporate it into meals!

Pumpkin Recipe Roundup

• Pumpkin Pasta Primavera from Tanya at Two Texans in Dominica

• Easy Curried Pumpkin Risotto from Kristen at Dominica or Bust

• Pumpkin Corn Chowder from Katie at Priceless Adventure

• Pumpkin Cream Sauce from Mary at Spouses Kitchen

• Pumpkin and Rice Soup from Clare at C Squared

• Pumpkin with Honey and Butter from Tracy at Spouses Kitchen

• Mashed Pumpkin and Potatoes with Roasted Garlic from Clare at C Squared

Even a little pumpkin for the dogs....

• Pumpkin Gingersnap Dog Treats from Kristen at Dominica or Bust

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

Pumpkin Cream Sauce

Pumpkin Cream Sauce

2 tbsp. olive oil
1 Onion, chopped
3 cloves garlic, minced
1 tsp red pepper flakes
2 cups pumpkin or butternut squash, cubed
1 c chicken stock
1 tsp dried sage
Pinch of nutmeg
2 tsp salt
Pepper to taste
1/3 c evaporated milk

Saute onion, garlic, red pepper flake and pumpkin until pumpkin is soft. Stir in stock, spices and
bring to boil. Simmer for 5 minutes to allow flavours to blend. The pumpkin will almost be melted
into the liquid at this point. You can leave it that way if you like texture. Mash or use an immersion
blender if you want it smoother. Stir in milk.

Add cooked chicken and/or shrimp if desired. Serve over your favourite pasta.

{Submitted by Mary Lawson}