A Taste of History: Dominican Mangú Recipe, its Afro-Descendant Roots, and other cool facts about this veggie

"Discover the captivating history of Dominican Mangu, a beloved traditional dish with deep ties to West African roots. Journey through time as we explore the culinary heritage of mangu, tracing its origins from the traditional West African 'fufu.' Uncover the cultural significance of this delectable meal, cherished by Dominicans of all ages, and its role in preserving the rich heritage of Afro-descendants in the Caribbean. Join us on this flavorful adventure while preparing an authentic Dominican Mangú recipe and exploring its impact across English, History, and World Language classrooms."

Mangú with red onions sautéed in vinegar: This was my breakfast while on vacation in Las Terrenas, Dominican Republic back in November 2022. Made by Sofia Bruno Gabino which was extremely delicious!

Not living close to places with Caribbean products means that we have to drive 2 hours, to Atlanta, Georgia to buy a case of plantains from the “Your Dekalb Farmer’s Market"‘for about $22. It lasts us one month and I have plenty to share.

The item to the right is Fufu. Fufu usually is eaten with a hearty vegetable soup. It can be a vegetable from melon seed, mango seed, okazi, spinach, peanut soup. Most of the time, West African soups are tribal-based. And it can stem from Nigeria, Ghana, Cameroon, Senegal, Liberia.

 I love mangú and my kids love it too! I just love plantains in general. I've grown up eating this for breakfast, lunch, or dinner, but typically, it is served for breakfast. In the Dominican Republic, mangú is a beloved and traditional dish that has deep historical roots. This delectable meal is made from green plantains and is enjoyed by Dominicans of all ages. Today, we'll take a journey through time to explore the history of plantains and mangú and how they connect to the rich cultural heritage of Afro-descendants in the Dominican Republic. Join us as we learn about this fascinating history while preparing an authentic Dominican Mangú recipe.

Historical Background

Plantains, also known as "plátanos" in Spanish, have been a significant part of the Caribbean's culinary history for centuries. Believed to originate in Southeast Asia, these starchy fruits traveled through trade routes and were introduced to the Caribbean during the colonization period. By the time enslaved Africans were brought to the region, plantains had already become a staple in the local diet due to their versatility, affordability, and abundance

The history of mangú is deeply connected to the African diaspora and can be traced back to the traditional West African dish known as "fufu." Fufu is a starchy, dough-like food made by pounding boiled yams, plantains, cassava, or other starchy vegetables. It is a significant part of the culinary heritage of various African countries, particularly in West and Central Africa.

During the Transatlantic Slave Trade, millions of Africans were forcibly taken from their homelands to the Caribbean and the Americas. Along with their culture, language, and traditions, they also brought their culinary practices, including the preparation of fufu. The practice of making fufu from plantains, which was common in parts of West Africa, was adapted and transformed in the Caribbean and the Dominican Republic to create what is now known as mangú.

As enslaved Africans arrived in the Caribbean, they encountered new ingredients and culinary influences from the indigenous peoples of the region and European colonizers. Plantains were already present in the Caribbean and had become a staple food due to their suitability for cultivation in the tropical climate and their versatility in various dishes. The enslaved Africans incorporated the use of green plantains to make mangú, adapting their traditional fufu-making techniques to the available resources.

Over time, mangú became a popular dish among all in the Dominican Republic and other Caribbean countries. It not only provided sustenance but also served as a way to preserve and celebrate their cultural identity and culinary heritage in the face of adversity. Mangú became a symbol of resilience and cultural continuity, representing the fusion of African, indigenous, and European culinary influences in the Caribbean.

The relationship between West Africa and Dominican Mangú is deeply rooted in history and the African diaspora. Mangú, a beloved traditional dish in the Dominican Republic, can be traced back to the West African culinary heritage. The dish's origins can be linked to "fufu," a starchy, dough-like food made by pounding boiled yams, plantains, or other starchy vegetables in West Africa. During the Transatlantic Slave Trade, enslaved Africans brought their culinary practices, including fufu-making techniques, to the Caribbean. In the Dominican Republic, these techniques evolved, leading to the creation of mangu, which is made from green plantains. Today, mangu stands as a flavorful testament to the rich cultural connections between West Africa and the Caribbean nation of the Dominican Republic.

During my travels, when people find out that I’m Dominican, they tend to give me the nickname, “Mangú”. It may seem that this is a way for them not to remember my name, but I don’t take it this way. When they call me Mangú, everyone turns to see who the Dominican is.

In Panama, we visited a Fonda, which is a locally-owned small restaurant with yummy home cooked meals. We found one whom the owner is Dominican and this is the breakfast I ate one morning.

Benefits of eating Mangú

Eating mangu offers several health and nutritional benefits, as it is primarily made from green plantains, which are a rich source of essential nutrients. Here are some of the benefits of including mangu in your diet:

1. Good Source of Fiber: Green plantains used in mangu are high in dietary fiber, which aids in digestion and promotes a healthy gastrointestinal system. Fiber can also help regulate blood sugar levels and reduce the risk of certain digestive disorders.

2. Rich in Vitamins and Minerals: Plantains are a good source of vitamins and minerals, including vitamin C, vitamin A, vitamin B6, and potassium. These nutrients play a crucial role in supporting immune function, maintaining healthy skin, promoting eye health, and regulating blood pressure.

3. Sustained Energy: The starchy nature of green plantains provides a steady release of energy, making mangu a great choice for a filling breakfast or meal that can keep you satisfied for longer periods.

4. Low in Fat and Cholesterol: Mangu is relatively low in fat and cholesterol, making it a heart-friendly option when prepared with moderate amounts of added fats or oils.

5. Gluten-Free and Grain-Free: Mangu is naturally gluten-free and grain-free, making it suitable for individuals with gluten sensitivities or those following a grain-free diet.

6. Promotes Healthy Weight Management: Due to its fiber content and low-fat profile, mangu can help with weight management by keeping you feeling full and satisfied while providing essential nutrients.

7. Supports Heart Health: The potassium content in plantains may contribute to better heart health by helping to lower blood pressure, reduce the risk of strokes, and support overall cardiovascular function.

8. Boosts Immune Function: The vitamin C in mangu supports a healthy immune system, helping your body fight off infections and illnesses.

9. Cultural and Culinary Connection: Beyond its nutritional benefits, eating mangu allows you to connect with the rich cultural heritage of the Dominican Republic and the history of Afro-descendants in the Caribbean.

   It's important to note that the overall health benefits of mangú will also depend on how it is prepared. For a healthier version, consider using minimal amounts of added fats and pairing it with lean proteins and vegetables to create a well-balanced meal. As with any dish, moderation is key to enjoying the benefits without overindulging in any specific food item.

For our community Spanish Club, with parent consent, kids are taught to cut a green plantain.

How to Cut a Plantain

Cutting a plantain properly is essential for preparing mangu and other plantain-based dishes. For those trying this recipe for the first time, here are detailed step-by-step directions on how to cut a plantain:

Laveiah, a 5th grader from Weaver Elementary in Weaver, Alabama is an enthusiast in Puerto Rican cuisine. Adopted by a world traveler and lover of cultures, she and her mom look up Puerto Rican recipes and make them so that Laveiah and her siblings are in touch with their Afro-Puerto Rican culture.

Step 1: Choose Ripe Plantains: When making mangu, it's best to use green, unripe plantains. They are firmer and less sweet than ripe ones, which is ideal for achieving the right texture and flavor in the dish.

Step 2: Gather Your Tools: You will need a sharp knife and a cutting board for this task. Make sure the knife is sturdy enough to easily cut through the plantain's tough skin.

Step 3: Wash the Plantain: Rinse the plantain under cool running water to remove any dirt or debris from the skin.

Step 4: Cut off the Ends: Lay the plantain horizontally on the cutting board. Using the sharp knife, cut off both ends of the plantain. This will make it easier to peel and slice.

Step 5: Score the Skin: Make a shallow vertical cut along the length of the plantain, about 1-2 inches deep. Repeat this cut on all four sides of the plantain. These scores will help you peel the skin off more easily.

Step 6: Peel the Plantain: Use your fingers or the edge of the knife to gently lift the skin and peel it away from the flesh. Start from the scored edges and work your way around the plantain until the entire skin is removed.

Step 7: Slice the Plantain: Now that the plantain is peeled, you can slice it according to your recipe's requirements. For mangu, slice the plantains into thick rounds, about 1 to 1.5 inches thick. If you prefer smaller pieces, you can also cut the rounds in half.

Step 8: Proceed with the Recipe: With the plantains properly cut, you are now ready to follow the recipe's instructions for making mangu.

Tips:

• If you find it challenging to peel the plantain with your fingers, you can use the knife to make a shallow cut lengthwise along the scored edges to loosen the skin further.

• Always be cautious when handling the knife and make sure to keep your fingers away from the blade to prevent accidents.

What Should I Do With the Peels?

One time we peeled all of the plantains that we bought in a case so that we can sell Caribbean food for a fundraiser. Fried plantains was part of the meal.

We recycle everything! If the plantain peels don’t go to our rabbits or guinea pigs, which we have plenty of them, then we put them in water and use them for various things.

Putting plantain peels in water is a practice that some people use for various purposes. While there is limited scientific evidence to support specific health benefits, some potential advantages of using plantain peels in water include:

1. Reduced Carbon Footprint: Placing plantain peels in water can be an eco-friendly way to dispose of organic waste. Instead of adding the peels to the regular trash, composting or soaking them in water can help reduce the environmental impact.

2. Nutrient Extraction: Some believe that soaking plantain peels in water may help extract certain nutrients or compounds from the peels, which can then be consumed by using the infused water. However, the extent of nutrient extraction is likely to be minimal.

3. Skin Benefits: Plantain peels contain antioxidants and nutrients that could be beneficial for the skin. Some people use plantain peel water as a natural skin toner or in skincare routines, believing it can help with hydration and improving skin appearance.

4. Household Cleaning: The infused water from plantain peels might be used as a natural cleaning solution for various household surfaces due to its mild acidic properties.

5. Potential Anti-Inflammatory Properties: There is some research suggesting that plantain peels may have anti-inflammatory properties, which could potentially benefit those with skin irritation or minor wounds.

It's essential to note that while plantain peels may offer some benefits, they are not a substitute for a balanced and nutritious diet. The peel's benefits may be minimal compared to the nutritional value of the plantain itself.

It's always advisable to wash plantains thoroughly before use, as they may contain pesticide residues or contaminants, especially if they are conventionally grown.

Overall, while using plantain peels in water can be a creative and eco-conscious approach, it's essential to combine it with a healthy diet and lifestyle for overall well-being. As with any health practice, it's a good idea to consult with a healthcare professional for personalized advice and to ensure it aligns with individual health goals and needs.

Plantain Peels for Plants

Using plantain peels in water can also provide benefits for plants and gardening:

1. Natural Fertilizer: Soaking plantain peels in water creates a nutrient-rich liquid that can be used as a natural fertilizer. The water will absorb some of the nutrients present in the peels, such as potassium, phosphorus, and nitrogen. When this infused water is used to water plants, it can help nourish the soil and promote healthier plant growth.

2. Compost Accelerator: Plantain peels are biodegradable and can be added to compost piles or bins. By soaking the peels in water, the infusion speeds up the decomposition process, helping to break down the peels faster and contributing to the overall quality of the compost.

3. Pest Deterrent: Some gardeners believe that the water from soaked plantain peels can act as a natural insect repellent. When applied to plants, it may help deter certain pests due to the peels' mild acidic properties.

4. Soil Conditioning: The nutrient-rich water from plantain peels can improve soil structure and enhance its ability to retain moisture. This can be particularly beneficial for plants that prefer well-draining, fertile soil.

5. Plant Health: The nutrients and trace elements present in the infused water may contribute to better overall plant health and resilience. Strong and healthy plants are more resistant to diseases and environmental stresses.

   6. Sustainable Gardening: Incorporating plantain peels in water as a gardening aid promotes sustainability by reusing organic waste that might otherwise go to waste bins. It encourages a circular and eco-friendly approach to gardening.

It's essential to dilute the infused water with regular water before using it on plants, as excessive concentrations of certain nutrients might harm plants. Additionally, it's best to apply the plantain peel water as a supplement to regular watering and proper soil management practices.

Overall, using plantain peels in water as a plant and gardening aid provides a natural and sustainable way to support plant growth and improve soil quality, while also reducing organic waste and promoting eco-friendly gardening practices.

This is my most recent photo with plantains in Costa Rica Summer 2023. I don’t think I remember seeing Plantains this big. They are so beautiful!

Recipe for Mangú

Ingredients:

• 4 green plantains

• 4 cups water

• 1 teaspoon salt

• 1 tablespoon butter

• 1 red onion (sliced)

• 1/4 cup of olive oil

Instructions:

Step 1: Peel and Cook the Plantains

• Begin by peeling the green plantains. Cut both ends, score the skin lengthwise with a knife, and peel it off. Cut the plantains into thick slices.

• In a large pot, bring 4 cups of water to a boil and add a teaspoon of salt. Place the plantain slices into the boiling water and cook for about 15-20 minutes or until they are tender.

• Step 2: Prep the vinegar onions

    -slice the onion and place it in a bowl where all he onion pieces can fit. Fill the bowl with vinegar until all the onion slices are submerged in it. Place it to the side

• Step 3: Mash the Plantains

  • Once the plantains are cooked, remove them from the water and place them in a large bowl. Use a fork or a potato masher to mash the plantains until they have a smooth consistency. Some lumps are okay, as it adds texture to the mangu. Secret from my "mami"...don't mash in the water that you took it out of. Instead, mash with cold water and you will see that the mangú will come out creamier. My aunt likes to add it to the blender. I'm still not that professional...I don't like the clean up afterwards. 

Step 4: Sauté the Onions

 In a separate pan, heat 1/4 cup of olive oil over medium heat. Add the sliced red onions from the vinegar and be careful, they will splatter! Sauté for less than a minute.  If you are new at this, try it one onion at a time, then pour the whole vinegar liquid in the pan, and cook them until they are to your liking.  Some allow the onions to caramalize, but I like to keep them a little raw. 

Step 5: Combine the Mangú

• Add 1 tablespoon of butter to the mashed plantains. Mix everything together until well combined. The mangú should have a creamy texture with a light yellow color. Add the onions on top. 

• Step 5: Serve and Garnish

  • Serve the mangu while it's still warm. Traditionally, it's served on a large platter, but individual servings work as well.

  • Top the mangu with slices of Dominican queso (or any soft cheese) and avocado. If you want to add a bit of protein, you can also include slices of fried Dominican salami.

During our quarantine season, I was shooting “Adventure TV show” style lessons for my students in Pre-K and Kindergarten, so of course, I consider making plantains an adventure.

Activities for Teachers and Parents

Kindergarten to 2nd Grade:

1. Cultural Storytelling: In the English classroom, read age-appropriate folktales or stories from the Dominican Republic and other Caribbean countries. Discuss the cultural significance of these stories and encourage students to retell them in their own words.

2. Plantain Exploration: In the World Language classroom, introduce basic Spanish vocabulary related to fruits and vegetables. Have a mini-tasting session with ripe and green plantains to help students identify and describe the differences in taste and texture. Use the target language when describing the taste and the process of making the variations of plantains.

3rd Grade to 5th Grade:

1. Culinary Journey: In the History classroom, organize a virtual or in-person cooking activity where students follow a simplified mangú recipe. As they prepare the dish, discuss its historical connections to West Africa and the Caribbean, fostering a deeper understanding of cultural heritage.

2. Language Exchange: In the World Language classroom, encourage students to practice basic conversational phrases in Spanish. Pair them up to practice ordering food or describing mangú ingredients and its preparation process.
   
   6th Grade to 8th Grade:

   1. Afro-Descendants Research: In the History classroom, assign students research projects on the history and cultural contributions of Afro-descendants in the Dominican Republic and other Caribbean countries. They can create presentations or posters to share their findings.

   2. Comparative Literature Analysis: In the English classroom, have students compare and contrast traditional folktales from different cultures, including those from the Dominican Republic and other Caribbean nations. Discuss common themes and storytelling techniques.

   3. Language Immersion Day: In the World Language classroom, organize an immersion day where students only speak in Spanish while exploring various aspects of Dominican culture, including mangú This activity helps improve language fluency and cultural understanding. If you already speak 90% in the target language in your classroom, this is just another encouragement for students to speak Spanish only.

   9th Grade to 12th Grade:

   1. Historical Debates: In the History classroom, hold debates on the impact of the Transatlantic Slave Trade on African and Caribbean societies. Discuss the significance of culinary traditions, such as fufu and mangú, in preserving cultural identity during challenging times.

      Literary Analysis of Caribbean Authors: In the English classroom, have students read works by Caribbean authors who explore themes of cultural heritage and identity. Analyze how these themes are depicted in their writings, focusing on the Caribbean's culinary traditions.

   2. Cultural Exchange Programs: In the World Language classroom, collaborate with schools or cultural organizations in the Dominican Republic or other Caribbean countries. Facilitate virtual language exchange programs where students can communicate and share aspects of their cultures, including traditional foods like mangú.

   These activities provide opportunities for students at different grade levels to engage with the rich history, cultural heritage, and culinary traditions associated with mangú and its connections to West Africa and the Caribbean. By incorporating cross-curricular elements, students can develop a well-rounded understanding of these topics in English, History, and World Language classrooms.
   
   

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