Unripe Plantain Porridge: How to Make with Green Vegetables

Serve with a chilled soft drink or fruit juice.

Unripe plantain porridge is an enjoyable one-pot plantain recipe, very simple to make and super mouthwatering.

It is a perfect substitute for Porridge Yam (Asaro) though, with a little twist and slight changes in ingredients.

I am a huge fan of plantain – whether ripe or unripe. But I often go for the unripe ones particularly when my body starts craving for a richly nutritious intake.

Healthy, nutritious, yummy, quick, and easy are some of the commendable phrases used on unripe plantains.

This unripe plantain porridge recipe best fits the bill for anything delicious and healthy.

For those of us struggling to lose weight or weight gain, simply drop the ripe plantain for a while and enjoy this delicacy.

This is because, though unripe plantain is very rich in iron once it is ripe, it becomes a carbohydrate and is no more safe for especially diabetic patients.

Unripe Plantain Porridge Health Benefits

• Unripe plantain is remarkable for its high constituent of naturally resistant starch, which helps reduce the blood glucose level.
• Now, you know why unripe plantain is continuously recommended for diabetic patients.
• Moreover, unripe plantain is a superb source of essential vitamins along with powerful antioxidants that are useful for preventing and solving diseases.

Unripe Plantain Porridge Recipe

Ingredients

• 5 unripe plantains
• Green Vegetable of choice
• 1 medium fish (Mackerel)
• 1-2 teaspoons ground crayfish
• 2 medium onions
• Red palm oil: enough to color the meal
• Pepper and Salt (to taste)
• 2 big stock cubes

Preparation: Before you cook Unripe Plantain Porridge

• Firstly, wash, peel, and cut up the plantain.
• Secondly, rinse and cut any vegetable of choice into small pieces.
• Then, wash, cut, and remove the fish intestines.
• Lastly, grind the crayfish and pepper.

Method

• Firstly put the cut plantain in a pot. Add the chopped onions, fish, stock cubes, ground crayfish, and pepper.
• Secondly, add water to the same level as the contents of the pot.
• Thirdly, cook till the contents start to boil. Then, add the red palm oil and salt to taste.
• After that, cover the pot and keep cooking till tender
• Now, add the vegetables, cover the pot, and leave to simmer.
• Lastly, as soon as it has heated up, stir, turn off the heat, and leave to stand for at least five minutes before serving.

Health Benefits of Plantains

Plantains, which are closely related to bananas, offer several health benefits:

1. Nutrient-rich: Plantains are a good source of complex carbohydrates, fiber, vitamins (such as vitamins A, C, and B6), and minerals (including potassium, magnesium, and iron).
2. Digestive Health: The high fiber content in plantains promotes digestive health by preventing constipation and aiding regular bowel movements.
3. Heart Health: The potassium found in plantains helps regulate blood pressure, reducing the risk of cardiovascular diseases like stroke and heart attack.
4. Improved Vision: Plantains contain vitamin A, which is essential for maintaining healthy vision, especially at night.
5. Boosted Immunity: Vitamin C in plantains supports the immune system, helping the body defend against infections and illnesses.
6. Energy Boost: With their complex carbohydrates, plantains provide a steady release of energy, making them a good option for sustained energy levels.
7. Weight Management: The fiber content in plantains contributes to a feeling of fullness, potentially aiding in weight management by reducing overeating.
8. Reduced Anemia Risk: Plantains contain iron, which is crucial for preventing iron deficiency anemia.
9. Anti-Inflammatory Properties: Some compounds in plantains possess anti-inflammatory properties, which may help reduce inflammation in the body and alleviate symptoms of inflammatory conditions.
10. Skin Health: Vitamin A in plantains is beneficial for maintaining healthy skin, promoting cell turnover, and reducing the risk of skin disorders.
11. Regulated Blood Sugar: Despite being sweet-tasting, plantains have a lower glycemic index compared to bananas, meaning they are less likely to cause spikes in blood sugar levels.

Incorporating plantains into a balanced diet can contribute to overall health and well-being. However, it’s essential to consume them in moderation as part of a diverse diet.