I normally make a lavish breakfast on holidays since I have enough time to do so. But last Friday since we wanted to go out for some shopping, I settled for a quick but healthy breakfast.
Plantain as you may know is a very healthy fruit and is prepared in many ways while raw and ripe. While raw it is used in stir fries and curries and when ripe it is eaten thus or made into fritters.
Plantain is rich in carbohydrate, Potassium and Vitamin A. Eating a medium plantain provides your body with 2,017 international units of vitamin A, corresponding to 86 percent of the recommended intake for women and 67 percent of the intake for men, according to the Linus Pauling Institute.
Nutritional Value of Plantain
According to the USDA nutrient database, 100g of raw* plantain contains the following values:
116kcal
31.2g Carbohydrate
2.3g Fiber (9% RDI)
.2g Fat (neg)
.8g Protein (2% RDI)
909 IU Vitamin A (18% RDI)
10.9mg Vitamin C (18% RDI)
Thiamin (3% RDI)
.1mg Riboflavin (3% RDI)
.8mg Niacin (4% RDI)
.2mg Vitamin B6 (12% RDI)
26mcg Folate (6% RDI)
.2mg Pantothenic Acid (2% RDI)
.6mg Iron (3% RDI)
37mg Magnesium (9% RDI)
34mg Phosphoous (3% RDI)
499mg Potassium (14% RDI)
.1mg Copper (4% RDI)
1.5mcg Selenium (2% RDI)
I have also heard that one plantain equals 2 eggs and is a good substitute for vegetarians.
Anyway this is a simple recipe with plantain.
Healthy and quick breakfast with steamed Plantain
Ingredients:
1. Plantains - as many as you have on hand
2. Shredded coconut - 1 Tbspn for each plantain
3. Ghee/Butter - enough to drizzle
4. Sugar - optional
Method
Cut the ends of the plantains and also make a cut at the centre of each plantain: just enough and not entirely through. Steam them with skin on until the skin bursts through. This ensures that it is cooked right. Split the plantains and drizzle ghee or apply butter (optional). Spread the shredded coconuts and serve!
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