First generation Dominican Afro-Latina. Bronx Native. Rugby player. Former teacher. Product of NYCHA.
As a NASM certified personal trainer and a certified physical and health education teacher, I have a different approach to fitness for women that goes against the status quo, especially in the Afro Latina/Caribbean space. Instead of focusing on losing weight, eating very few calories, and obsessing over the scale, I see fitness as a tool for women to build confidence.
Growing up in a Dominican household, root vegetables were a staple in many meals but non-starchy vegetables (with a few exceptions) weren’t really in rotation as much. We won’t go down the rabbit hole of dissecting the colonial impacts of the foods we eat today, but what we will do is get into this bomb Kale, Plantain, and Sweet Potato Hash. I figured, if I’m going to have to eat more leafy vegetables, I might as well make them fun, and my idea of fun always includes plantain. I am a plantainaholic. As much as I would love to just eat two whole ripe plantains deep fried in coconut oil, I understand that it’s not the smartest choice I can make especially as someone on her fitness journey.
Yes, I’m still on my fitness journey at my big age because it’s for life, duh. So instead of restricting myself and never eating plantains, I started air frying and baking them to reduce the calories significantly without altering the taste too much. Does that mean I never eat fried plantain the traditional way? Of course not. Balance always wins.
Kale, sweet potatoes, and plantains each bring their own set of benefits to the table. Kale is packed with fiber, iron, and antioxidants that support your immune system and overall health. Sweet potatoes provide complex carbs for long-lasting energy and are rich in vitamin A, which helps keep your skin glowing and your vision sharp. Plantains, especially when baked or air-fried, are a nutrient-dense carb source full of potassium, vitamin C, and fiber that support digestion and recovery after workouts. Together, this trio makes a hearty, energizing dish that nourishes your body without weighing you down.
This hash can easily double as breakfast, topped with eggs for extra protein, or as a flavorful side dish when you skip the eggs.
If you’re looking for more recipes that balance culture, flavor, while keeping your fitness goals in mind you’ll find plenty in The Fit Caribbean Kitchen recipe book. Or, if you want more structure, specific serving sizes, and grocery lists already laid out for you, check out my 4 Week Meal Plans.
Peel and cut 1 plantain and sweet potato into bite size pieces.
Boil both, the plantain and sweet potatoes, in water for 5 minutes then completely drain and toss in air fryer with 1 tsp of olive oil on 400° for 12-15 minutes or until golden. Flip halfway. This step is optional, you can throw the plantain and sweet potato straight into the air fryer at 375° for 12-15 minutes. A lower temperature will assure the inside cooks while the outside becomes caramelized.
As the plantain and sweet potatoes cook, cut up your bell peppers and garlic. Heat up a pan on medium low heat and sauté your peppers and onions for 1-2 minutes with 1 tsp of olive oil. Add in 1 tbsp on sofrito and continue to cook your vegetables until translucent.
Add kale then plantain and sweet potatoes and season with salt, pepper, garlic powder, and onion powder until kale cooks down to your likeness. Make sure to not overcook, 2-3 minutes is all it needs.
You can finish here or add two sunny side up eggs to your dish! If meal prepping, add the egg when you're actually ready to eat!
