Plantain Cups With Ackee Filling - My Signature Dish
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 a 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.
Plantain Cups With Ackee Filling Recipe
For The Plantain Cups
• 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 the muffin tins and allow to cool slightly
For The 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
Easy Bake Cake
Preparation time: 10 minutes
Cooking Time: 40 -60 minutes
Serves: 5 portions
Aduki Bean & Bulgur Wheat Balls
Preparation time: 15 - 20 minutes
Cooking Time: 30 - 40 minutes
Serves: 3- 4 portions
· 2 cups vegetable stock
· 3 tablespoons olive oil
· 1 onion, finely chopped
· 2 garlic cloves, crushed
· 1 teaspoon ground coriander
· 1 teaspoon ground cumin
· 3 tablespoons of egg replacer
· 3/4-1 cup dried breadcrumbs
· 2 tablespoons of mild curry powder
1. Preheat oven to 180 degrees.
2. Cook the adzuki beans in boiling water for 40 minutes until tender. Drain and rinse. Let cool.
3. Cook the bulgur wheat in the stock for 10 minutes until the stock is absorbed. Set aside.
4. Heat 1 tablespoon oil in a skillet to fry onion, garlic, and spices for 4-5 minutes.
5. In a boil, mix onion, beans, cilantro, seasoning, and eggs and mash with a potato masher. Add the bread crumbs and bulgur wheat and stir well. Cover and chill for 1 hour, until firm.
6. With wet hands mould the mixture into 30 ball shapes.
7. Place on a greased baking sheet and bake for 30 – 40 minutes.
How To Cook Plantain with no oil
Watch this step by step guide on how to cook plantain without using oil
You get all the flavour and non of the cholesterol
- 2 cups fresh Apple juice ( I juice my own)
- 1 -2 handful of spinach
- 2-4 sprigs of mint
- Place all ingredients in a blender
- Blend until smooth
Vegan Chocolate Mousse
2 large ripe avocados
1/2 cup unsweetened cocoa powder
1/2 cup agave nectar (can use Maple Syrup instead)
1 1/2 tsp pure vanilla extract
1 1/2 tsp almond extract or almond milk
1. Cut a ripe avocado in half. Use a big knife to remove the seed a and use a Spoon to remove out the flesh of the avocado and then crush with a fork.
2. Add in cocoa powder, agave nectar, vanilla extract, and almond extract and blend for 1 to 2 minutes, making sure every part is included.
3. Refrigerate overnight and serve