Plantain Fufu Food

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HOW TO MAKE PLANTAIN FUFU



HOW TO MAKE PLANTAIN FUFU image

Plantain Fufu - If you like plantains, you will love this fufu recipe. It's tasty and easy to make. Try it with traditional African soup and stews like egusi soup, okro soup, or efo riro.

Provided by Lola Osinkolu

Categories     Main

Number Of Ingredients 2

2 Plantains (green)
½ to ¾ Cup water

Steps:

  • Peel the plantain and cut it into small sizes.
  • Throw in the cut plantain pieces in a blender and blend until smooth
  • Pour the batter inside a pot and cook on medium heat stirring constantly until a stretchy and dough-like consistency is formed.
  • Leave it to cool for few minutes before eating. This will make the Fufu a little firmer.

Nutrition Facts : ServingSize 2 g, Calories 218 kcal, Carbohydrate 57 g, Protein 2 g, Sodium 10 mg, Fiber 4 g, Sugar 26 g

FUFU



Fufu image

Provided by Food Network

Time 1h30m

Yield 12 to 14 servings

Number Of Ingredients 8

6 ripe plantains
8 cups chicken stock
1 1/2 pounds pork meat with fat, such as boned pork ribs
Salt and pepper
6 cloves garlic, mashed
Juice of 2 lemons
8 slices cooked bacon, crumbled
1/2 cup sliced green onions

Steps:

  • Cut the ends off the plantains and discard. Slice each plantain into 2-inch chunks and score the skins with a knife along one edge. (Do not remove the peel.) Combine the plantains with the chicken stock in a large pot. Bring to a boil, then lower heat, cover and simmer until tender.
  • Cut the pork into approximately 1-inch cubes. Season with salt, and place in a large sauce pan. Add enough water to just barely cover the pork. Bring to a boil and simmer, uncovered, until all of the water has boiled away and the pork begins to fry in the rendered fat. Continue to cook just until brown but not crispy. (The meat should be tender and stringy.)
  • Remove the fully cooked plantains from the broth, reserving the broth. Peel the plantains. Mash the plantains with a little of the broth, just enough to make a soft paste, like mashed potatoes.
  • Mash together the plantains, garlic and lemon juice. Mix in the pork and half of the bacon. Season with salt and pepper. Garnish the top with the remaining bacon and green onions and serve hot.

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  • Beneficial to the digestive system. The fiber in plantain fufu helps to avoid constipation and allows for easier digestion. It is also a good source of insoluble fiber, which helps add bulk to your stool and lowers your risk for constipation.
  • Rich in antioxidants. Vitamin C, found in plantain fufu, is a powerful antioxidant. This aids in the immune system’s improvement. In one medical study, it was discovered that unripe plantains exhibited antioxidant activities, which destroyed free cell-damaging radicals.
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  • Improves eye health. Unripe plantain is equally an amazing source of vitamin A. In fact, 100 grams of unripe plantain contains about 360 mcg of vitamin A, which is about 40% of the required daily value.
  • Good source of magnesium. Magnesium is very vital for your brain and body. It has a lot important functions such as regulating blood sugar levels to boosting athletic performance, converting food into energy, and strengthening the muscles.
  • Low glycemic index (GI) The average glycemic index for unripe plantains is 45. When compared to other swallows like eba and semo, plantain amala contains minimal sugar and carbs, which reduces a spike in blood sugar.


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