Best 4 Bahamain Sweet Potato Boniato And Plantain Mash Recipes
Get ready to tantalize your taste buds with a culinary journey to the vibrant flavors of the Bahamas! In this article, we will unveil the secrets to creating the perfect "Bahamian Sweet Potato Boniato and Plantain Mash." This delectable dish combines the natural sweetness of sweet potatoes and plantains with a unique blend of herbs and spices, resulting in a creamy and flavorful side dish that is sure to become a staple in your recipe collection. So, gather your ingredients, prepare your palate, and let's embark on a culinary adventure that will leave you craving for more!
Let's cook with our recipes!
SWEET BALSAMIC SALMON WITH SWEET POTATO AND PLANTAIN MASH
We're fans of all kinds of mashed potatoes. But this version-made with sweet potatoes and plantain-are the perfect accompaniment to these salmon fillets.
Provided by My Food and Family
Categories Home
Time 40m
Yield 2 servings
Number Of Ingredients 11
Steps:
- To cook the salmon: Place the salmon in a shallow dish, add 2 Tbsp of dressing; season to taste. Marinate for 15 minutes in the refrigerator.
- Meawhile, place the potatoes and plantain in a pot with water and cook until tender, drain
- Preheat the oven to 400°F. Line a baking sheet with parchment paper and lay the salmon fillets on it.
- Bake for 10-12 minutes or until just cooked through, but not dry.
- In a saucepan place the olive oil over medium heat. Add the garlic and cook for 2 minutes. Add the potatoes and plantains to the pan, mash them and mix to combine. Season, to taste. Add the green onion slices to garnish.
- Top the salmon with remaining dressing, serve over the mashed sweet potato and plantain puree.
Nutrition Facts : Calories 0 g, Fat 0 g, SaturatedFat 0 g, TransFat 0 g, Cholesterol 0 g, Sodium 0 g, Carbohydrate 0 g, Fiber 0 g, Sugar 0 g, Protein 0 g
MASHED SWEET POTATOES AND PLANTAINS
The mashed sweet potatoes and plantains are my favorite. They are sweetened with a little brown sugar, but the sweetness of the plantains comes out by pan frying it instead of boiling it.
Provided by Vchef607
Categories Yam/Sweet Potato
Time 25m
Yield 4-6 serving(s)
Number Of Ingredients 6
Steps:
- Peel and dice the potatoes into 1 inch cubes. Place into a pot of cold water (the water should completely cover potatoes) and bring to a boil. Boil until potatoes are fork tender. Strain.
- While the potatoes are cooking, slice the plantains into 1 inch thick slices. Place some butter in a pan and pan fry the plantains until golden brown.
- Mash the potatoes and plantains together, then add milk, 2 tbsp butter, salt, and brown sugar.
Nutrition Facts : Calories 361.6, Fat 9.3, SaturatedFat 5.7, Cholesterol 26.6, Sodium 561.9, Carbohydrate 69.8, Fiber 5, Sugar 32.8, Protein 5.5
CARIBBEAN BONIATO MASH
Boniato is a Caribbean sweet potato. This recipe comes from the book "How to Grill, The Complete Illustrated Book of Barbecue Techniques" by Steven Raichlen.
Provided by thepurpleturtle
Categories Yam/Sweet Potato
Time 25m
Yield 4 serving(s)
Number Of Ingredients 5
Steps:
- Place the boniato in a large pot with cold salted water to cover and slowly bring t a boil over medium-high heat. Reduce the heat to medium and gently simmer the boniato until very tender, about 10 minutes.
- Drain the boniato well and return to the pot. Mash with a potato masher or put through a ricer. Do not use a food processor to mash the boniato or it will taste gummy.
- Add the butter and cream and continue mashing to form a creamy puree. Season with nutmeg, salt and pepper to taste.
Nutrition Facts : Calories 205.2, Fat 22.6, SaturatedFat 14.2, Cholesterol 71.3, Sodium 93.1, Carbohydrate 0.9, Sugar 0.1, Protein 0.7
CARIBBEAN SWEET POTATO MASH
We're fans of sweet potato dishes of all kinds-like this Caribbean-style mash made with plantains, cream cheese and fresh cilantro.
Provided by My Food and Family
Categories Recipes
Time 45m
Yield 8 servings, 1/2 cup each
Number Of Ingredients 10
Steps:
- Cook potatoes, plantains and garlic in large pan of boiling water 15 to 20 min. or until potatoes are tender; drain. Return potato mixture to pan.
- Add cream cheese and lime juice; mash until cream cheese is melted and potato mixture is desired consistency. Stir in all remaining ingredients except 2 Tbsp. bacon. Spoon into serving bowl.
- Sprinkle with remaining bacon.
Nutrition Facts : Calories 130, Fat 6 g, SaturatedFat 3.5 g, TransFat 0 g, Cholesterol 20 mg, Sodium 140 mg, Carbohydrate 17 g, Fiber 2 g, Sugar 11 g, Protein 3 g
Tips for Making Bahamian Sweet Potato, Boniato, and Plantain Mash:
- Use ripe sweet potatoes, boniatos, and plantains for the best flavor and texture. - Peel and cut the vegetables into uniform pieces so that they cook evenly. - Boil the vegetables in lightly salted water until they are tender. - Drain the vegetables and return them to the pot. - Mash the vegetables with a potato masher or an immersion blender until they are smooth and creamy. - Add butter, milk, and seasonings to taste. - Serve the mash immediately or reheat it gently before serving.Conclusion:
Bahamian sweet potato, boniato, and plantain mash is a delicious and nutritious side dish that can be enjoyed with a variety of meals. It is a good source of vitamins, minerals, and fiber. It is also a good source of carbohydrates, which can provide energy. This mash is a great way to use up leftover vegetables and it is also a good way to get your children to eat their vegetables.
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