African Plantain Recipes - Flavour Chef

African Plantain Recipes

Roasted ripe plantains have a nice crispy, caramelized texture, and a relentless sweet taste. It is a ubiquitous Caribbean cuisine that is served with almost every meal and enjoyed in other parts of the world. This is a quick and easy dish that is sure to bring Caribbean flavor to your home.

This plant is a member of the banana family. Unlike bananas, plantains are carbohydrates and should be cooked before eating. Like planting, its carbs are converted into natural sugars, resulting in a sweet taste. Quick frying of a fully ripe plantain in oil carries all the sugar to the caramelized surface. It makes a delicious chip that is simultaneously crisp and sweet. After the first taste, you will know why it's more preferable to eat fried plantain.

The key to successful roasting plantains is picking ripe fruits and using the right frying pan, oil, and heat. The skin of the ripe plantain should be almost black or in some cases pale yellow with black patches. In addition to being sweet, ripe fruit skins are easy to blend and ripen at any time.

What do you eat with fried plantains?

Serve the fried ripe plants as a side dish or breakfast. They are excellent with island favorites like red beans and rice and Jamaican jerk chicken and can be added to soups or dishes. In the South American country of Guyana, they are traditionally served a national dish called cook-up rice (meat cooked with rice, beans, and coconut milk).

Is it good to fry ripe plantain?

It is somewhat crisp on the outside and smoothes on the inside. So delicious that you can eat it raw or as a side dish with rice and beans.

Do you fry green or yellow plantains?

Fried green plantains are called "tostones". Yellow plants still need cooking, but they are sweet (as opposed to green plantains). These work great for frying and steaming.

African Plantain Recipe/Ingredients

This healthy and delicious African plantain recipe requires only 3 simple ingredients:
Ripe plants
Olive oil
Salt

How ripe should plantains be for frying?

Plantains go through different stages before it is completely ripe. When your plantain turns green>bright yellow>dark yellow with black spots, you should know it is ripe enough 
Once the spots start to appear and the skin turns black, the carbs turn into sugar, so the plant is now sweet and perfectly suited for baking.

How to prepare perfect African Plantain Recipe

• First, carefully peel the skin off. Then slice them into 1/4 to 1/3 inch strips.
• Next, coat the strips with olive oil and sprinkle with salt.
• Fry over low heat for 2-3 minutes. Baking at high heat might cause everything to burn around the edges before absorbing the oil.
• Turn it over to fry the other side.
• Now we have our perfectly roasted plantain

Now we have our perfectly roasted plantains. The sweetness of the ripe plants makes it a perfectly salty-sweet snack.
We like to heat ripe plantain, but they taste amazing even at room temperature, so don’t be afraid to make them ahead of time.

They are best stored in an airtight container in the fridge for up to a week. You can easily fry it by baking for with 425-degree oven until the plantain becomes crispy.

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Efo Riro Recipe - Flavour Chef

Efo Riro
Efo Riro is a vegetable soup popularly known among the Yoruba Tribe in Nigeria. This native soup is commonly prepared with vegetables such as Efo Tete( Green Amaranth) and Efo Shoko. Efo Riro is no doubt one of the most delicious soup among the Yoruba’s.
It is easy to prepare in as much as you have all the ingredient listed in this article

Efo Riro Ingredients

• 2 bunches of Tete leaves ( you can also use Ugwu or Soko)
• Assorted meats e.g (Kpomo, Shaki,  smoked turkey cow leg, or beef are ideal)
• 3 big size bell peppers (Tatashe)
• Dried stockfish (Panla)
• Half Cup of Ground Crayfish
• 3 tablespoons ground Crayfish
• Smoked catfish
• 2-3 spoons of iru (locust beans)
• half cup of sliced onions
• 3 Seasoning cubes
• 1/2 cup Palm Oil
• 11/2scotch bonnet (Rodo)
• Salt to taste

Note: Efo Riro is a fast-cooking recipe, so you need to be active

First, prepare your main Ingredients.

Put your meat on the fire, Add the chopped onion and bring to a boil over medium heat. Remember to boil the hardened meat first, then add it tenderly. Before fully cooked, add the stockfish, boil until tender, and set aside.
Wash your vegetables well with warm water to get rid of all dirt, be careful not to put them in hot water for too long to retain nutrients. Chop and set aside to your liking.
Mix the Scotch bonnets and bell peppers with onion and set aside in a large pot, add the palm oil, and place over medium heat for 2 minutes. Then add onion and fry till fragrant
Then add the locust beans and fry for another minute to release the flavor. Now add black pepper and two or three cubes season, Fry for 15-20 minutes or until the chilies are almost dry and about half the size.
Add a little stock meat/chicken stock, if you do not have stock, add water, be careful not to add too much. All you need is a cup.
Allow to boil for 2-3 minutes, then add the mixed meat, shrimp, crayfish, rockfish, and catfish. If necessary, season to taste and adjust. Allow cooking for another 10 minutes
Finally, add the washed vegetables and mix well

Turn off the heat at this point, bring to a simmer and simmer for 5 minutes. It is ready to serve. Efo Riro can be eaten with Rice, banana, and Boiled yam.

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Avocado Smoothie Recipe for Weight Loss

Avocado Smoothie Recipe for Weight Loss An exceptional source of healthy fat, it will speed up your metabolism and your calorie burning. It is great for stimulating muscle growth after exercise, as well as helping you lose weight.

Avocado Smoothie Recipe for Weight Loss Detox, the perfect green smoothie for weight loss and a healthy breakfast, makes you feel absolutely astronomical. Avocado is high in omega-9 fats and helps your body reduce bad cholesterol and prevent appetite, which helps with weight loss.



A healthy avocado smoothie is an easy way to add valuable nutrition to your diet when time is short. This meal re-establishment drink is good for your post-workout meal. Healthy Avocado Smoothie Recipe is very acceptable for all kinds of fresh and healthy ingredients.

Fresh fruits, protein and vegetables from berries, as well as healthy seeds and nuts. Due to the light-hearted nature of Diet Shake Drinks, these are the favorite drinks for weightlifters

Weight loss tips

By combining the right ingredients, you can create weight loss shakes that taste great and help you drop pounds. Consistent practice will help you learn how to do the right combination. Keep reading and start losing!

To lose weight in a healthy way, you need to increase your consumption:

• Greens like pumpkin leaves, bitter leaves, spinach, lettuce and beet greens.
• High quality protein foods and,
• Healthy fat

The good news is that you will find all of these in the Avocado Smoothie Recipe for Weight Loss. This shake can make an appropriate, healthy, nutritious and tasty snack or snack that you can mix in all kinds of natural ingredients without compromising on taste.

Avocado Smoothie Recipe

Material

• Medium-sized, ripe avocado
• Some of the raw leafy greens
• Per fruit (ripe banana, pear, apple or pineapple)
• 1 cup water or vegetable milk (200 ml)
• A little honey

Manufacturing

1. First, peel the avocado and add it in a blender with greens, fruits and liquid of your choice.
2. Then, mix well, for at least a minute or two, until it is soft and thick.
3. Now, the texture is creamy and thick, so adjust to your liking.
4. Finally, add some natural sweeteners to the avocado smoothie, such as honey (optional).

Healthy Avocado Smoothie: When to Drink?

To truly notice the benefits of avocado, choose an avocado smoothie every day for a month.

For breakfast in the morning, in the afternoon before breakfast or at dinner, and one hour before and after exercise.
Do you like avocado smoothie recipe for weight loss? Why not try it! It helps you lose weight and build muscle more easily without being hungry all the time. It is rich in vitamins, protein, minerals, fiber and healthy fats.

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Old-Fashioned Cabbage Vegetable Beef Soup Recipe

Cabbage vegetable beef soup is packed with beef and vegetables, which will keep you warm and satisfying for a long time, which will help you lose weight.

Say hello to this homemade healthy comfort food packed with carbohydrates and low in fat, keto-approved, incredible flavor and super filling.

Old-fashioned vegetable beef soup with cabbage is low in fat, low in calories for protein-based soups, and suitable for breakfast and main meals.

Cabbage makes a vegetable beef soup quicker, makes you feel full faster and eats more, and also provides health benefits from vegetables and vitamins and minerals.

If you want to keep low carb, you can always substitute beef for chicken, turkey or fish.

For vegetarian options: Replace meat with chickpeas, black beans or tofu.

In addition, you can use vegetables with low carb numbers, but still enough to provide a rich and strong flavor.

Ingredients for Old-Time Cabbage Vegetable Beef Soup

This recipe can be made at home using Instant Pot / Pressure Cooker / Slow Cooker.

The slow cooker, however, takes longer

Material

• 2 tbsp olive oil
• 1 large onion slices
• 1 pound 500g rib eye or scotch fillet steak, cut into 1 inch pieces (cutting out visible fat)
• 6 cups beef stock or broth
• 3 tablespoons fresh chopped parsley to serve
• 1 stalk celery chopped
• Add 2 large carrots and fry
• Cut into 1 small green cabbage slices
• 4 cloves minced garlic
• 2 tablespoons of dried thyme and dried rosemary (or dried basil and parsley)
• 2 tbsp onion or garlic powder
• Salt to taste and freshly cracked black pepper

Intruction

• First, heat the oil in a large pot over medium heat, add the beef and mix until all sides are browned (they do not need to be cooked).
• Add the onion and cook until translucent (about 3-4 minutes).
• Second, mix the celery and carrots in the pot with the flavor in the pan. Cook through stirring for about 3-4 minutes.
• Then add the cabbage and cook for another 5 minutes until it starts to soften; Add in the garlic and cook until fragrant (about 1 minute) and mix all ingredients.
• After that, add the stock (or broth), parsley, dried herbs and onion or garlic powder; Combine well. To bring to a boil; Reduce heat to medium-low and cover with a lid.
• Finally, boil the cabbage and carrots for 10-15 minutes or until softened. Season with salt and pepper, and add a little extra dried herbs if needed.

Serve hot with a sprinkle of fresh parsley (if desired).

Nutrition

Calories: 177 kcal. Carbohydrates: 4 g | Protein: 12 grams | Fat: 11 grams | Saturated fat: 4 g | Cholesterol: 34 mg | Sodium: 748 mg | Potassium: 250 mg | Sugar: 2 grams. Vitamin A: 3485 IU | Vitamin C: 4 mg. Calcium: 22 mg | Iron: 1.5 mg

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