The Elixir Recipes: Mangu 2.0

BY Eileen Z. Fuentes (@EileenZFuentes)

If you’re Dominican, you definitely know what mangu is. For those who are not, it can be compared to it’s American counterpart, mashed potatoes. Just like mashed potatoes are very common in American homes, mangu is our signature breakfast dish. Most of my Dominican friends associate this dish as unhealthy since it is often paired with fried eggs, friend cheese and fried salami, or “los tres golpes” (the 3 hits). While I have a hard time defending these side items, I am happy to announce that mangu is a whole food and is very good for you.

The two main ingredients are plantains and onions. These items are not only cheap, but you do not need to get them organic.

After peeling the skin, you add salt to the pot and the secret ingredient, kombu, an iodine rich sea vegetable that not only enhances flavor but offers many health benefits… so many it’s hard to list them all. I promise you won’t even notice it’s there. Click here to learn more.

Remove the plantains from the pot but don’t discard the water. It will be used later for the onions! Then start mashing.

Good mangu requires lots and lots of onions. It adds beautiful color along with great flavor.

Next time someone tells you mangu is not healthy, let them know that is no longer true! You’re all done… Serve and enjoy!

For more of my recipes: “Keepin’ in real” recipes

For another take on the signficance of this “traditional” mangu meal, check out The Magnificent Mangu


Check out:

The Elixir: Secrets of a Long Life – Arthur Gewirtz

The Elixir: Secrets of a Long Life – Don José

The Elixir: Secrets of a Long Life – Hilda Garcia

The Elixir: Secrets of a Long Life – Pilar De Jesus Gonzalez

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  • Pies
    February 4, 2013 at 11:25 am

    Yummy!! So good to know they’re good for you!