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CUISINE - PLANTAIN X BEAN OIL SAUCE

Are you thinking of healthy African foods that doesn't contain carbs? I once shared my GIZDODO Recipe HERE and I got great buzz and views, Then I recently watched Ayo Van Elmar's post on the benefit of palm oil HERE  then I decided to cook and share my Plantain and Bean oil Palm Oil sauce. This isn't a food blog, but I love food! No apologies , I will always share my interesting Nigerian recipes on my blog, Just because I love food! It is a lifestyle blog and my personal blog!



INGREDIENTS:
Semi Ripe plantain
Onion
Salt
Pepper
Palm Oil
African oil Bean
Fish (optional)
Crayfish
Potash (Akanwu in Igbo)


METHOD:
Boil your plantain whole (Some say it is good to boil the plantain with the back, so that you don't loose the nutrient, but I peeled the back of my own and cooked for 5 minutes under normal temperature).

Put little Palm oil in a plate (the quantity that will be enough for your plantain), add little potash, salt, cameroon pepper and crayfish (blended) then stir all together to form a paste not too thick, you can heat it for 2 seconds if it is too thick, to make it loosen up.

Scoop out your mixture, sprinkle Bean Oil (a.k.a Ugba in Igbo) ,your Sliced onions and serve with the Plantain and the Boiled fish / shredded dry fish (optional)

Viola food is ready! This is what I get up to when the weather hot! especially now.You can step it down with Palmwine, I did mine with fresh orange juice.

NUTRITIONAL VALUE :
PLANTAIN: It is a great source of Iron, Vitamin complex and Potassium
AFRICAN BEAN OIL: It is rich in protein, calcium and amino acid
PALM OIL: It is rich in antioxidant and Vitamins.
If you are tired of the Staple carbohydrate meal, Or if you are an athlete or a semi vegetarian or food lover, then you need to try this meal.

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