Plantain Mash, Spicy King Prawns & Avocado Sala



Plantains are a favorite for most of the African and Caribbean population. they are usually eaten as a side along with rice or in a soup and also as snacks.

I love plantains, for me they have to be perfectly ripe (not an inch over or under) when they are under ripe they don’t taste as sweet and when over ripe they taste like mush! But the best thing I find about plantains is that they are so versatile and can be eaten with pretty much anything. I tend to have them for breakfast on the weekends with some baked eggs, they go perfectly as an alternative to potatoes, rice or pasta and you can incorporate them into a dessert like plantain waffles or pancakes.

Aside from the fun aspects of plantain they are also very nutritious and great to incorporate into your diet. Below I have listed a few health benefits that you can pat yourself on the back for whenever you consume these beauties.

Health Benefits

The high amount of potassium found in plantains are essential for maintaining the cell and body fluids that control your heart rate and blood pressure.

Plantains are also a good source of vitamin B6 (pyridoxine). A cup of sliced plantains gives you roughly 34 percent of the recommended dietary allowance (RDA). This vitamin helps decrease homocysteine levels which are often associated with coronary artery disease and stroke.

Plantains contain roughly 32 percent of the recommended amount of vitamin C in a single cup. This vitamin acts as an antioxidant and helps build up your immune system.

Plantains are an excellent option for gluten-free or paleo-friendly recipes, like paleo pancakes,


  • 2 Ripe plantains

  • 25g Butter

  • 350g Raw king prawns

  • 1 Large avocado

  • 1/2 Red onion

  • 3 fresh tomatoes

  • Olive oil

  • Rock salt

  • Pepper

  • Chili flakes

  • Garlic granules

  • Cayenne pepper

  • Dried parsley


  1. Firstly peel the plantains and place in a lightly salted pan filled with boiling water and boil for 10 - 15 minutes.

  2. While the plantains are on the boil begin prepping the avocado salsa. dice the tomato’s, red onions and avocado in small little squares and place in a bowl. Add 3 table spoons of extra virgin olive oil, 1 tea spoon on chilli flakes, a pinch of salt and pepper.

  3. Now to make the spicy king prawns. Add a tablespoon of olive oil to a pan and heat up. Once the oil is hot add the prawns followed by 1 teaspoon of garlic granules, 1 teaspoon on cayenne pepper, 1 teaspoon of dried parsley and pan fry for about 5 minutes until the prawns have turned and rich red colour and fully cooked.

  4. Once the plantain is cooked, remove from pan and place into a food processor with a knob of butter and blitz until nice and smooth. when smooth do a quick taste test and add more seasoning if needed.

  5. Plate your dish, starting with the mashed plantain, then add the prawns and top with the avocado salsa and enjoy.