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Do You Know What Plantains Can Do For You? At Home, Make 'Kelewele'

Plantains are related to bananas, although they are not the same as Cavendish bananas, which are widely consumed raw in the United States and Europe. Due to their sweet flavor, Cavendish bananas are often referred to as dessert bananas. Plantains are starchier and sweeter than bananas, and they are normally cooked before eating.

Plantains are often referred to as green bananas, but ripening causes them to turn yellow and then dark. Plantains are a major food source in South and Central America, Africa, and Asia. Plantains are becoming more widely available in the US and Europe as people learn new ways to prepare and consume this nutrient- dense food.

Advantages For Your Health

Healthy Digestive System

Plantains are beneficial to digestive health for two reasons. To begin with, the resistant starch functions as a prebiotic, encouraging the growth of beneficial bacteria in the colon. Second, plantains are high in fiber, which helps to support bowel function.

Controlling Diabetes

For people with Type 2 diabetes, maintaining glycemic regulation is a critical goal. This ensures that blood sugar levels do not fall too low or rise too high. Plantains do not spike blood sugar because they do not digest in the small intestine. Low glycemic index foods are those that take a long time to digest (GI). A GI of less than 55 is regarded as poor. Plantains have a GI in the 40s, making them a healthy food choice for diabetics.

Controlling Blood Pressure

Your first instinct may be to reach for a banana if you want to increase your potassium intake. Plantains, on the other hand, have more potassium than their yellower counterparts. Potassium deficiency affects a large number of people. An abundance of sodium and a lack of potassium have been related to high blood pressure. Heart attacks, strokes, aneurysms, and a variety of other health complications may all be caused by high blood pressure.

Immune System That Is Safe

Little things can have a huge impact on your wellbeing. To maintain a healthy immune system, for example, only small amounts of certain vitamins and minerals are needed. Plantains are a good source of vitamin C, vitamin B6, and magnesium, which are all essential micronutrients. Researchers aren' t sure whether taking these nutrients as pills would have the same defense.

Plantain also contains the following nutrients in addition to potassium, fiber, vitamin C, vitamin B6, and magnesium:

Vitamin K

Vitamin A



Nutrients per Serving

A half- cup serving of green plantain, boiled and mashed, contains the following nutrients:

Calories: 116

Protein: 1 gram

Fat: 0 grams

Carbohydrates: 31 grams

Fiber: 2 grams

Sugar: 14grams

Plantains are often used in desserts, but ripening increases the sugar content. This increases the amount of sugar used in desserts. While plantain chips are a tasty snack, they are usually fried and salted. Look for recipes with minimal quantities of salt and no added oil or sugar if you want to include plantains in your balanced diet. As a result, I' m going to show you how to make " kelewele, " a ripe plantain dish. It is a traditional Ghanaian dish made from ripe plantains that have been spiced. Onions, ginger, cayenne pepper, and salt are commonly used in the preparation of these spicy fried plantains. Spices like anise, clove, and cinnamon, on the other hand, can be used in a variety of preference.

It is also known as hot plantain crisps in the English language. " Kelewele" is usually sold at night by street vendors in Accra, and sometimes in the afternoon by women from the countryside. It is delicious with beans, peanuts, or as a snack on its own. Dinnertime favorites include " Kelewele. "

Time to prepare and cook: 45 minutes


Plantains that are completely ripe

1 teaspoon nutmeg

1 tblsp chili powder

1 tblsp garlic powder

1 tblsp. ginger powder

1 tsp salt (to taste)

An onion bulb

vegetable oil (for deep frying)


Plantains should be peeled and cut into cubes or chunks that are easy to eat.

Combine all of the ingredients and toss until the spices are evenly dispersed in the plantain cubes.

In a frying pan, heat the olive oil. When the oil is thick, use a slotted spoon to gently lower the plantains into it.

Fry for 6 to 10 minutes, turning occasionally, until the plantain is caramelized and golden brown on the edges.

Enjoy your meal!

A Few Suggestions

If the plantains won' t fit in your pan all at once, fry them in batches.

Keep an eye on the plantains as they' re cooking because they have a tendency to burn if not watched carefully.

Make sure the oil is hot before frying the" Kelewele" . If the oil is not hot enough, the plantains may absorb it and become too soft, resulting in oil lodgement.

Content created and supplied by: Madzi (via Opera News )

Africa Asia Cavendish Central America Europe


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