Eating locally available foods encourages sustainable eating and is a way to meet your health goals through nutrition. Have you ever heard of kekefie? It is a native porridge in Delta state, Nigeria made from unripe plantains.

Unripe plantains are rich in resistant starch which delays the rate at which glucose from the plantain gets into the blood. It is also rich in essential vitamins and minerals. Unripe plantains are commonly fried and made into plantain chips, kekefie is another way to make a good meal out of unripe plantains. Here’s a guide on how to make it:

Ingredients

4 medium sized unripe plantains

400mls blended pepper (pre boiled)

Smoked fish/ dry fish /crayfish

1 tbsp palm oil

1 bulb Onion

½ cup chicken or beef broth

1 bunch of vegetable ( Ugu, Spinach, Scent leaf)

Natural seasonings/spices (e.g turmeric)

1 pinch Salt

Directions

Wash your hands

Wash all the produce under running water

Peel the plantain and cut into bite sizes

Shred the vegetable

Fill a pot with 3 cups of water and add the plantains and sliced onions, place over a well lit cooking stove and allow to heat for 5min

Add the broth, pepper, fish and leave to boil for 10mins

Add seasoning, salt and palm oil

Leave to cook for 5mins

Sprinkle shredded vegetables into the porridge then turn off the heat and cover for 5mins

Serve with a cold bottle of Zobo and ginger drink

Estimated cost (Approximately 1,000NGN)

4 medium sized unripe plantains #400

400mls blended pepper (pre boiled) #200

Smoked fish/ dry fish /crayfish #100

1 tbsp palm oil 

1 bulb Onion #50

½ cup chicken or beef broth

1 bunch of vegetable ( Ugu, Spinach, Scent leaf) #100

Natural seasonings/spices (e.g turmeric) #100

1 pinch Salt