Culturally-Rich Gluten-Free Meals #1

Green-Unripe bananas are filled with the healthiest gluten-free starches. Packed with antioxidants and dietary fiber, you will feel so full after consuming these bad boys. They complement any meal you would have consumed with potatoes. You can cook them Fried, baked, boiled, or mashed. Today we learn about the latter.

Los Tres Golpes. The pic above gives you the traditional Los Tres Golpes(The three smacks) It is a hearty breakfast consisting of fried salami or pepperoni, fried cheese, fried eggs, and the Mangú garnished with pickled red onions.

Now that meal is traditional and very hearty, but that doesn’t mean you can’t create your own meal according to your own dietary preferences.

Let’s talk about the Mangú

Think smashed potatoes but with green banana or green plantain. This dish is savory, delicious, and can be super healthy. 

Mangu originates in West Africa and is a celebrated dish known by many names in Latin America. 

prepare this with your fav breakfast protein, a fried egg, and some hot sauce. 

Ingredients:

4 peeled green bananas,

1/2 tablespoon oil,

salt to taste,

Red onion, sliced along the grain

Apple cider vinegar or lemon juice

Where can you find unripe bananas?

Green, unripe bananas. You don’t want yellow green or yellow bananas. Green Plantains also work, but banana is better. You can find these in most Latin markets, HEB, and other supermarkets.

How to prepare the Mangú

You are going to peel them with a small knife then rinse them off. 

In order to peel them, you will cut the banana length-wise on one side of the fruit. Then you can use the knife to push out the peel.(You can use your hands if desired)

Set the bananas in a pot with salted water(like pasta) to boil for about 10 mins or until tender with a fork. 

While the bananas are boiling, you can slice the red onion along the grain and put them in a small bowl or container with some salt and apple cider vinegar so they can pickle. Later you will be able to use the onions as a garnish with your Mangú.

Once the bananas are ready, you will drain the water and smash them in a large bowl or container like potatoes. Add some oil for taste and boom. 

Serve with a fried egg and your choice of breakfast meat and a slice of avocado.

Green bananas/ plantains are notably high in dietary fiber and complex carbs that really fill you up. They are also known to help improve the digestive process. 

After a few days of consuming mangú or boiled green bananas, my body always feels so much better.

Up next. The ancient and wonderful Chilaquiles, the classic Mexican Breakfast. Served w/ natural juice