What is Matoke?
Matoke, also known as plantains, is a staple food in Uganda and is widely eaten. It is also popular in Rwanda, Kenya, and Tanzania. It is typically harvested green, then boiled and mashed in banana leaves or aluminum foil. Alternatively, it can be cut into 1-2″ chunks or cooked whole.
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Health Benefits of Matoke
Matoke might be an unusual dish, but it is packed with health benefits due to its vegan ingredients. Here are some of the advantages:
- Weight Loss: Matoke is a healthy and delicious food that can help with weight loss, improve digestion, and boost the immune system.
- Low Calorie: With only 90 calories per serving, Matoke is filling enough to keep you going all day while being low in calories.
- High in Fiber: The high fiber content aids in weight loss and is crucial for digestive and heart health.
- Rich in Potassium: A good source of potassium, Matoke helps regulate blood pressure and is beneficial for those at risk of heart disease.
- Antioxidant-Rich: It is full of antioxidants, which help control blood sugar levels and reduce the risk of heart disease.
- Anti-Inflammatory: Matoke has anti-inflammatory properties due to its high levels of polyphenols like quercetin, which prevent inflammation caused by diseases such as cancer or arthritis.
- Protects Against Oxidative Stress: The antioxidants in Matoke protect against oxidative stress from free radicals, reducing the risk of premature aging and diseases like Alzheimer’s.
- Vitamin-rich: It is an excellent source of vitamin B6 and vitamin C, aiding the absorption of nutrients and minerals.
- Low Sugar: Ideal for diabetics, Matoke has a low sugar content.
- Resistant Starch: Matoke contains resistant starch, which is converted to short-chain fatty acids and helps maintain low cholesterol levels.
Matoke is usually cooked before consumption, making it a versatile and nutritious addition to your diet.
How to Make Matoke
The Ingredients:
- 8 Matooke/Plantain
- Water
Steps of Preparing Matoke:
- Peel the Matooke/plantains, and chop them into 1-2″ chunks. place them into a bowl of water and rinse the Matooke.
- Using a medium saucepan, add the Matooke and bring to a boil until soft. Drain out all the water
- Mash until the Matooke is tender or eat as chucks.
Video on How to Make Matoke in a Traditional way
Matoke Recipe for Printing
How to cook Matoke (Plantains)
Ingredients
- 8 Matoke/Matooke
- Water
Instructions
- Peel the Matooke/plantains, chop into 1-2″ chunks. place them into a bowl water and rinse the Matooke.
- Using a medium saucepan, add the Matooke and bring to a boil until soft. Drain out all the water
- Mash until the Matooke are tender or eat as chucks.
Notes
KEY FACTS
- It has a moderate calorie density, providing a reasonable amount of calories per ounce (0.1 cal/oz).
- Free from risky components like sodium, cholesterol, saturated fat, and added sugar.
- A good source of protein, offering 18% of the daily value per 100g.
- Relatively high in carbohydrates, supplying 43% of the daily value per 100g.
- Contains no fiber (0% of the daily value per 100g).
NUTRITION LABEL
(% of daily value based on 2000 calories per day)
Nutrition Facts
Matooke
Serving Size: 1 Spoon (1 oz)
| * Amount Per Serving | |||
|---|---|---|---|
| Calories | 78 cal | ||
| Calories from Fat | 20 cal | ||
| % Daily Value | |||
| Total Fat | 2.2 g | 3.4% | |
| Saturated Fat | 0 g | 0% | |
| Cholesterol | 0 mg | 0% | |
| Sodium | 0 mg | 0% | |
| Total Carbohydrate | 36 g | 12% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars (Added) | 0 g | 0% | |
| Protein | 2.5 g | 5% | |
| Vitamins | |||
| Vitamin A | 0 IU | 0% | |
| Vitamin B6 | 0 mg | 0% | |
| Vitamin B12 | 0 mcg | 0% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin D | 0 mcg | 0% | |
| Vitamin E | 0 mg | 0% | |
| Vitamin K | 0 mcg | 0% | |
| Minerals | |||
| Calcium (Ca) | 0 mg | 0% | |
| Copper (Cu) | 0 mg | 0% | |
| Iron (Fe) | 0 mg | 0% | |
| Magnesium (Mg) | 0 mg | 0% | |
| Manganese (Mn) | 0 mg | 0% | |
| Potassium (K) | 0 mg | 0% | |
| Phosphorus (P) | 0 mg | 0% | |
| Selenium (Se) | 0 mcg | 0% | |
| Zinc (Zn) | 0 mg | 0% | |
