Health thru EducationTM
Recipes from Dr. Gloria’s Kitchen
Gloria Gilbère, CDP, DA Hom, PhD, DSC, EcoErgonomist, Wholistic Rejuvenist, HTMA Practitioner
My recipes are created and tested in my institute kitchens both in the U.S. and our new teaching/health sciences/research facility high in the Andes of Ecuador, S.A. Our commitment to you continues to bring you the best natural health recipes while insuring they are packed with nutrition AND the ability to assist overall detoxi cation—the essence of Wholistic Rejuvenation.
This new series provides not only healthy recipes but also the health bene ts of each ingredient.
Dr. Gloria’s New “Potatoes”—AND—They’re NOT a Nightshade!
Spending time in Ecuador I’ve come to appreciate SO much that we in the U.S. take for granted. One speci c food I miss is
white sweet potatoes because they are not grown here, YET, but rather they grow several varieties of sweet potatoes that in the U.S. we often refer to as yams.
I have a new favorite I’ve discovered that taste to me just like sautéed hash browns (cubed or shredded) and they’re delicious, healthy, and so satisfying...especially when we’re avoiding the genre of nightshade foods that we know ignite in ammation.
The following is a real treat and you can nd green plantains in the U.S. as they are being discovered by Americans who have traveled to South America and other cultures where they are a diet staple.
Majado Verde (mashed green plantains)
The basics of this dish are green plantains cut in small cubes or shredded like hash brown potatoes. It includes onions, garlic, rosemary and thyme and can be topped with delicious additions listed below or your choice of herbs:
3–green plantains, peeled and cut in rounds or shredded (each plantain can be cut into 3–4 pieces)
1–2 tbsp. butter or coconut oil 1 white onion, diced
1 small red onion, diced
4 garlic cloves, crushed
1⁄4 tsp. nely chopped/crushed thyme
1⁄4 tsp. nely chopped/crushed rosemary Salt and pepper to taste
* When you get your plantain home, the rst steps in preparing them are as follows:
• Wash plantains
• Use a paring knife to cut off both the stem and tip
• Slice into the skin of the plantain lengthwise at the ridges (be
careful not to cut too deep)
• Remove strips of skin using the knife, like peeling a carrot
• Slice off any remaining peel attached to the pulp
• From there you can dice, chop, shred or use the plantain whole
Green Plantains—known as the brain-boosting and immune- building fruit.
The rst lesson in using plantains is to NOT confuse them with bananas, albeit they are close relatives. Both varieties have proven in studies to offer the above-mentioned health bene ts in addition to help regulate the digestive processes and are a dense potassium-rich food. Countries like Africa, Ecuador, Peru and Colombia grow and use plantains because of their delicious avor and for their jam-packed health bene ts. Plantains are starchier, yet contain less sugar than bananas, and are much more versatile for cooking. In Ecuador, high in the Andes mountains (8,000 ft.) where my research is based, speci cally, the growing season for plantains is year-around because of its eternal spring climate that averages 72 degrees. Plantain is a great nutrient-rich fruit that provides an abundance of vitamins and minerals and is an excellent substitute for rice or potatoes.
Nutritional Facts...One cup of raw plantain contains:
• 181 calories
• 47 grams carbohydrates
• 1.9 grams protein
• 0.5 grams fat
• 3.4 grams ber
• 27.2 milligrams vitamin C (45 percent DV) • 1,668 IU vitamin A (33 percent)
• 0.4 milligram vitamin B6 (22 percent)
• 739 milligrams potassium (21 percent)
• 55 milligrams magnesium (14 percent)
• 0.9 milligrams iron (5 percent)