Mashed green plantain Recipe

Prep Time: 07 minutes 

Cooking Time: 15 to 20 minutes 

Total Time: 27 to 30 minutes

2 to 4 servings

Ingredients:      2 green plantains for 2 to 4 servings

The easy way to peel a plantain is:

Soak it in hot tap water for a few minutes to warm it up, or let it out of the refrigerator until it get to room temperature before you attend to peel it.

Cold temperatures make the skin hard to remove.

After peeling, cut them into 2' inch pieces.

Put the pieces in a pot with

1 cup of water and boil for 15 minutes in medium hit until soft

You can add,

1 small garlic clove

1/2 slice red or yellow onion, 

Take the pieces from the water and mash them like potatoes them add:

Salt, cayenne or black pepper to taste

2 tbsp olive oil or butter or cream or any cheese of your choice, a pinch of oregano

You can add what you like.

And you can eat this mash plantain with meat, chicken, Turkey, pork fish, a salad or whatever you like.

Enjoy!!

Green plantains is classified as vegetable, it's rich in potassium, which helps to prevent heart attack by lowering high blood pressure (hypertension),

Also high in dietary fiber and good energy buster

Cooked unripe plantain is very good for diabetics, because it contains complex carbohydrates which are slowly released over time.

Note

Green plantain is very low in sugar.

But ripe or yellow plantain is high in sugar, is very sweet not good for diabetics

Cooked green plantain can be included in a weight loss diet because it's very filling.

Green plantain has a very rich nutrition value.

 After cooking in water 1 medium size green plantain fruit contains:

676 mcg - Carotene, beta,

648 mcg - Carotene, alpha

65gs carbohydrate an average of 180 to 250 calories

4 mg - Calcium - Ca

20 mg - Choline

0.120 -Copper - Cu

0.3gs - fat

4 gs - fiber

.33 mcg -Folate, total

0.89 - Iron - Fe

44. mcg - Lutein + zeaxanthin

30 mg -Magnesium- Mg

1.015- mg - Niacin

0.385 mg - Pantothenic acid

30 mg - Phosphorous -P

600 mg - Potassium -K

2.5 gs - Protein

0.080 mg- Riboflavin

2.2 mcg- Selenium -Se6 mg - Sodium - Na

22.20 - Sugars total

0.077 mg -Thiamin

35 % Vitamin A = 1668 IU

0.643 mg - Vitamin B-6

27.2 Vitamin C (ascorbic acid)

0.21mg - Vitamin E (alpha-tocopherol)

1.0 mcg - Vitamin K (phylloquinone)

0.21 - Zinc - Zn