Plantain is a staple food that can be eaten in various ways, it is classify as vegetable. This plantain with ugba sauce is a meal you will want to eat over and over again.
Health benefits of plantain and other vegetables added
Plantain contain vitamin A, B6,C, calcium, little carbohydrate, potassium and magnesium.
It is a good food for any one that has diabetes, plantain (unripe) reduces the sugar level in the body.
The little amount of carbohydrate in unripe plantain made it possible for anyone on weight loss program to eat.
Is also rich in fiber and calcium which support free bowel movement and gives balance to the bone n teeth
It is good for the heart,we all know that any food with the presence of potassium in it is heart friendly.
The eyes are not left out too in benefiting from unripe plantain.
Nigerian green leaf or African spinach is rich in iron,fiber,water and zinc which has made it an excellent vegetable.
Oil bean is another vegetable plant that is so awesome, a phyto nutrient that has some healing properties.
A good source of protein, energy, amino acids, phosphorus, magnesium,iron, vitamins, copper,calcium and manganese.
Titus fish is packed with zone,vitamin D, A, E, calcium,protein, the oil found in Titus fish does not contain cholesterol which made it good for weight watchers. It boost energy level and there is omega 3 in it.
Watch the plantain,peel and cut into desire shape and boil in a low heat.
Watch the spinach and onions slice them and put in separate bowl.
Cut the Titus fish, add salt, pepper and little amount of onions, steam for 10minutes
Grind the fresh pepper in a grinding stone or blender.
Put red oil in a fry pan, add the slice onions, stock cube, salt and stir for 1 minute.
Add oil bean(ugba) cubed kanda, fresh pepper and stir to mix them together.
Add the slice spinach to the cooking sauce, allow to cook for 30 seconds.
Serve the boiled unripe plantain and efo sauce, add the boiled Titus fish.
This meal was prepared and food photo taken by Ejiga Joshua.