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Ripe Plantain

Of all the flavours in the Caribbean and other tropical places the plantain is the one food that is universally adored.

Around the world plantains are boiled, roasted or most commonly fried. Find a way to add one to the BBQ and you will not be disappointed. Fried sweet plantains are eaten on the side with dishes like stew peas and rice or ackee and saltfish.

The trick to making delicious fried plantain is to know which ones to choose. It’s all about how the skin looks; choose from firmer green plantain, to one with a sturdy yellowish tone, or go for one that looks more beaten up for a sweeter taste.

Plantain can be added to your diet as a replacement for the common potato. Not only are they far more delicious they are nutritionally more superior. They contain a richer source of fibre as well as vitamin A, C and B6, magnesium and potassium.

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SKU: SM-PLRI-1
£0.60
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We check all our prices against the high street.

We only offer for sale the best market fresh produce that is availabe.  We go to extrordinary lengths to ensure this.

Please remember that most fresh products are seasonal.

Please bear in mind that food prices fluctuate throughout the year. 

Storage

Store in a cool, dry place

Grown in a tropical climate

Net contents vary

Nutrition

Typical Values

per 100g

Energy

122kcal

Fat

0g

of which saturates

0g

Carbohydrate

32g

of which sugars

15g

Protein

1g

Salt

0g

We check all our prices against the high street.

We only offer for sale the best market fresh produce that is availabe.  We go to extrordinary lengths to ensure this.

Please remember that most fresh products are seasonal.

Please bear in mind that food prices fluctuate throughout the year. 

Storage

Store in a cool, dry place

Grown in a tropical climate

Net contents vary

Nutrition

Typical Values

per 100g

Energy

122kcal

Fat

0g

of which saturates

0g

Carbohydrate

32g

of which sugars

15g

Protein

1g

Salt

0g

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Green Plantain (one)

A rich source of vitamins A , C as well as B6. Contains essential vitamins magnesium and potassium and add fibre to your diet.

Can be used to make porridge but in my opinion Best served cut thinly and fried! (in coconut oil of course)

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Avocado

Once considered exotic, nowadays avocados are all over the place: showing up in recipes for salads, smoothies, sandwiches and dips. When eaten in a salad or as a side dish avocados are treated as a vegetable.

Valuable source of Vitamin E, B6 and Potassium. There is some confusion that leads to concern that this delicious, nutritious produce is fattening. They do contain fat but not the kind of fat that is harmful. The fat found in avocados is monounsaturated fat and it has been suggested that eating foods ,such as avocados, that contain the right kind of fat, lowers cholesterol and may even lower the risk of heart disease and type 2 diabetes.

Enjoy avocados without the feelings of guilt usually associated with other high fat foods especially chocolate, biscuits and cake each of which contain the wrong kind of fat (saturated fat) and often lead to common health complaints especially when consumed in large quantities. If you are going to include saturated fat in your diet it is probably best to consume butter, coconut oil and palm oil because these fats are usually consumed in far smaller quantities.

This larger, smooth skinned variety is typically eaten with bread, especially hard dough bread or with bulla a round basic firm sweet cake, When eaten with bread and bulla avocados function as cheese or butter.

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Green Bananas (6)

Green bananas are used as a vegetable, in place of rice, pasta or potatoes. Steam them, boil them mash them or use them instead of meat in a spicy curry dish. I have even experimented using them instead of pastry as a base for a homemade quiche. This is done by boiling and mashing them. Baking the base "blind" makes it crispy and flaky and more like the pastry you are trying to replace. If you have ever eaten or made a cheesecake the principle is the same - a biscuit is mashed up to form a base.

If boiling green bananas cook them separately, you can leave the skin on, wash them well first as bananas, just the same as every other crop grown outside, are spayed with chemicals to help them grow and keep the insects from feeding on them before the humans get a chance.

One trick to use when boiling green bananas in their skins, is to put a teaspoon of cooking oil in the water. It prevents the pot from turning black from the colour that leaves the green banana skin when they are cooked. It works! (Remove the skin before eating).

Green bananas have a low glycemic index (30). These types of foods prevent the blood sugar levels from rising. If you are diabetic you probably know the importance of this. It is likely that you are already seeking out substitutions for other carbohydrates to put on your plate. Green bananas can fill that void.

Although a starch, green bananas are 'resistant starch'. The body cannot absorb resistant starch or break it down and digest it in the normal way. Therefore, once eaten it passes from the small intestine into the large intestine. Once there, it begins to act like a special type of fibre (insoluble fibre) which helps to prevent constipation and ease symptoms of IBS and helps to keep cholesterol in check.

Green bananas are a valuable source of minerals such potassium (helpful for kidney and blood pressure health) magnesium, copper and manganese. Vitamin C and B6. They also help the body to absorb calcium from other calcium rich foods. Green banana porridge made with your choice of milk makes a healthy substitution breakfast cereal.

Green bananas have reputation for providing additional iron. I am not certain why this is. Eaten green they certainly do provide more iron than a yellow banana. However, neither variety is significantly high in iron to be consumed for this reason alone.

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Cho Cho (two)

Cho Cho ( sometimes known as chayote and christophine) is a type of squash, it has a delicate taste.

Cho cho is rich antioxidant vitamin s B and C. The cho cho is usually treated as a vegetable and can be baked boiled or sautéed.

Experiment with the cho cho by using it as a fruit and eating it raw. Try adding it to a salad to make it more interesting. A bit like how an apple would be used in a Waldorf salad.

When used most people tend to peel them. To maximise the nutritional content of the cho cho you should wash it carefully and leave the skin on. A lot of the nutritional goodness in the food we eat is contained just under the surface of the skin - keep it and eat it raw or cooked.

To make it easier to use, cube or slice try chopping the cho cho in half length ways - expose and remove the hard seed. Keep the seed dry it out and grate it into your juices and smoothies to boost their antioxidant quotas.

Cho cho is already known as an addition to soups, meat and escovitch fish dishes where it absorbs the flavours and seasonings.

I have recently been introduced to a new way of using cho cho. It is prepared and seasoned using authentic herbs and spices and cooked as a side dish instead of roast potatoes - they are extremely low in carbs. I am sure this knowledge will add to their popularity.

If you have never tried this amazing food before, the best way to describe its taste is a cross between potato and cucumber.

There is only one disadvantage to this vegetable/fruit that I can find. They are extremely perishable. I have never tried freezing them. If you know of any way to make the cho cho last any longer, please drop me a note.

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£1.50
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