54 | The Lion King
Put Your Tongue to
the Plantain Test
By Folake Solomon
P
lantain is the 10th staple food in
the world. It is a rich source of
Potassium and Vitamin C. There
are varied ways of eating Plantain.
It can be eaten raw, boiled, grilled,
baked, fried, stuffed, sometimes pre-
pared with the skin and sometimes
peeled. Plantain is a staple food
known from coast to coast.
In Nigeria, roasted plantain called
‘Boli’ is popular on the street and
is readily available and could be
snacked on.
In the homes however, Plantain can
be made into different delicacies. For
example, in Eastern Nigeria, Plantain is
often made into a rich sumptuous Plan-
tain Porridge, (Une agworo agwo). It is
usually prepared using unripe plantain
but if you are sweet toothed, you can
add some ripe plantain.
The Plantain porridge can be garnished
with some spinach (Uwgu), carrot,
green pepper, spring onions and grilled
fish. This meal comes highly recom-
mended for individuals that are diabet-
ic, when cooked using unripe plantain.
Plantain can also be made into a
more continental, finger-licking, baked
cheese plantain pie, like the Italian ‘La-
sagna’ and the Puerto Rican ‘Pastelon’.
The meal is self indulgent and holds the
promise of satisfying the glutton you. It
is made using fresh ripe plantain (yellow
Plantains). To balance out the fat
content, it is a meal rich in fiber with the
layers of nuts and apples. Vegans can
do away with the chicken and eat the
mushroom, nut and apple layered pie
and olive oil or margarines to replace
butter and cheese.
Either way, you will nimble away on the
pie and get to experience all the plan-
tain goodness.
Nutritional Facts about
Plantain per 100g serving
Per cent Daily Values are based on a
2,000 calorie diet. Your daily values may
be higher or lower depending on your
calorie needs.
Nutrient
Value in
Grams
* % Daily
Value
VITAMIN A
-
22
Vitamin B6
-
15
Vitamin C
-
30
Magnesium
-
9
Iron
-
3
Sodium
4mg
0
Potassium 499mg 14
Dietary Fibre
2.3
9%
Total fat
Protein
1.3g
2
Total
Carbohydrate
32g
10%
Cholesterol
0mg
0.0%
Sugar
15g
Total Calories
122
Food
