I LOVE plantain it is one of my most favourite things to eat. I like ackee too, so when I came up with this recipe it was a match made in heaven for me. This can be served as a starter (you can make mini ones) or a main course served with roast potatoes and a side salad. This is suitable for most diets including vegans, vegetarians and those on a gluten free diet.
Plantain is a part of the staple diet in countries like in West and Central Africa, Central America, all across the Caribbean islands and also the northern, coastal parts of South America. On of the major advantages of plantain is that they grow all year round, making them a reliable all-season staple food. According to draxe.com there are good health benefits for eating plantain, the nutritional value includes potassium, fibre, vitamin B12 and magnesium.
Ackee is a fruit but it is eaten like a vegetable, in the same way that a tomato is a fruit but is eaten like a vegetable. Ackee, also known as achee, ackee apple or akee (Blighia sapida) and is a member of the Sapindaceae (soapberry family. Ackee is native to many countries in West Africa including Ghana, Gambis, Mali, Nigeria, Senegal, and Sierra Leone . Ackee was imported to Jamaica from West Africa (probably on a slave ship) around the year 1778. Since then it has become a major part of many Caribbean cuisines, and is also grown in tropical and subtropical areas elsewhere around the world. Ackee isn’t always recognised for its high protein content, but it is very high for a fruit. Protein is important for maintaining healthy hair, and when you don’t get enough protein, you may experience hair loss 2 to 3 months after the fact. This is because your body rations out the available protein. A variety of foods, including vegetable protein sources like beans, Quinoa, buckwheat, nuts etc. can help you achieve a balanced diet.
Plantain Cups With Ackee Filling Recipe
For the Plantain Cups
• 2 -2 ripe plantains
• Spray Oil
– Wash and peel the plantains
– Chop the plantain into 3-4 pieces
– Boil plantain until soft and tender.
– Drain the cooked plantain
– Press the plantain into the oiled muffin tin to form the cups
– Bake at 180c / 350f or gas mark 4 for 20-30 minutes until golden brown
– Remove from muffin tins and allow to cool slightly
For the Ackee Filling
• 1 medium can of ackee (540g)
• 2 oz. coconut oil (plus a little more if needed)
• 1 Large Onion chopped
• 2 Plum tomatoes
• Half a green pepper chopped
• 1/2 Tsp. Salt
• 1/2 Tsp. Black Pepper
• ½ tsp season all (optional)
• 1 small scotch bonnet pepper (optional)
– Sauté onions, peppers and tomatoes until onions are soft.
– Open the can of ackee and drain the liquid from the tin.
– Add ackee to onions, peppers and tomatoes and fold together.
– Allow to cook for 2 minutes, and then add salt to taste.
– Add black pepper and scotch bonnet pepper
– Simmer on medium heat for another 3 – 5 minutes.
– Place 1-2 spoonfuls of ackee into the plantain cups an serve
For more recipes and healthy eating tips visit kirlysuekitchen.co.uk