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MEALS THAT HEAL

Going green

Photo: Ch. Vijaya Bhaskar

Packed with health Plantains

Plantains, “potatoes of the air” or “cooking bananas” are the fruit of the Musa Paradisiac. Plantains are generally used for cooking, as contrasted with the soft, sweet banana varieties . They tend to be firmer and lower in sugar content than dessert bananas and are commonly used when green or under ripe and, therefore, starchy. Plantains are recommended by doctors for patients whose potassium is low. One large plantain, about 9 inches in length, packs 602 mg of potassium and only carries 140 calories. It even has 2 grams of protein and 4 grams of fibre. Plantains are rich in vitamins and minerals such as vitamin A, the full range of B vitamins (.07 mg of Thiamine, .15 mg of Riboflavin, .82 mg Niacin, vitamin B6), folic acid and vitamin C. Putting all of the nutritional figures together clearly shows the plantain is among the healthiest of fruits. It helps avoid anaemia, blood pressure, diabetes, depression, constipation and nervous disorders.

Plantains can be used for cooking at any stage of ripeness, and can be eaten uncooked when ripe. Plantains in the yellow to black stages can be used in sweet dishes. Steam-cooked plantains are considered nutritious food for infants and the elderly. Ripe plantain is used as food for infants at weaning: it is mashed with a pinch of salt and is believed to be more easily digestible than ripe banana.

Now for a recipe

Ingredients

Ripe plantains: 4 nos.

Milk: 1 cup

Brown sugar: half cup

Margarine: 4 tbsp

Method: Peel the plantains and place them in a baking dish and pour milk and sugar over them. Spread 1 tbsp of margarine on each plantain. Bake at 400 degree C for half an hour. Alternatively, cut off the ends of unpeeled plantains and place them on a microwave safe plate. Place a paper or a towel on the plantains and microwave them for at least 8 minutes or till the skin opens. Peel them when cold and pour milk and sugar on top . Apply margarine on the plantains and microwave them for 12 minutes. Cool and serve with ice cream.

RISHI MANUCHA

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