Plantains as a starchy vegetable and a great and versatile substitute for potatoes. Their texture and mild flavor really come out when baked or grilled.
They are an excellent option for gluten-free or paleo-friendly recipes and also for weight loss.
BROTH:
2 tablespoons olive oil
1 lb beef bones (any type will do)
2 cloves garlic mashed
1 onion halved
4 cups water
1 sprig cilantro
1/4 tsp oregano
3/4 tsp salt (or more, to taste)
MOFONGO:
1 cup oil for frying
5 unripe plantains peeled, cut into 3/4 inch slices
1 lb pork cracklings cut into 1″ pieces (Cracklings are pieces of pork fat trimmings that have been fried until brown and crispy and most of the fat has been rendered out.)
2 tbsp garlic mashed
1 1/2 tsp salt (or more, to taste)
STEP 1 - Make the broth:
In a deep pot heat the oil over medium heat. Brown the meat being careful that it does not burn. Add the garlic and onion and stir. Pour in water, and add cilantro and oregano. Season with salt to taste.
Simmer for an hour over low heat, topping off the water every once in a while to maintain the same level.
Strain to remove the solids. Keep both the broth and the solids.
STEP 2 - Prepare the plantains:
Heat oil over medium heat and fry the plantains till golden brown all over (3-5 mins). Remove from the oil and place on a paper towel.
Crush the plantains using a mortar and pestle. Crush the garlic and salt and add to plantains and mash together.
Add cracklings and crush to combine with the plantains (You might have to divide the ingredients and do it in batches to fit in your mortar).
STEP 3 - Shape mofongo:
Shape the plantain mixture into 6 balls and place in small bowls.
Place the balls into the serving plates. Pour the broth over the mofongo balls to moisten them. Enjoy!
Plantains are high in fiber and eating a high-fiber diet may reduce your risk of hemorrhoids and small pouches in your large intestine known as diverticular disease.
Fiber also increases fullness, slows digestion, and may help manage cholesterol.
Also, it is less processed and more slowly digested than the simple carbs found in processed foods. That keeps you fuller and more satisfied for longer after a meal, which can mean less snacking on unhealthy foods...and that helps with weight loss.
Plantains are a win-win food!
Another great recipe containing the plantain will come next week! So keep an eye on your inbox next Thursday.
Stay safe and enjoy your journey.
Uncle Sammy
