uncover the flavors of PuertoRican pasteles,a tamale-like dish made from green banana dough,filled with savory meat,and wrapped in banana leaves before boiling.

Here's a recipe for Pasteles, a traditional Puerto Rican dish similar to tamales:

Ingredients:

For the dough:

  - 4 green bananas, peeled and grated

  - 2 green plantains, peeled and grated

  - 1 cup of pumpkin, peeled and grated

  - 1/2 cup of achiote oil (annatto seeds infused in olive oil)

  - 1/4 cup of milk

  - Salt and pepper to taste

For the filling:

  - 1 lb of pork shoulder, diced

  - 1 onion, chopped

  - 2 garlic cloves, minced

  - 1 bell pepper, chopped

  - 1 tomato, chopped

  - 1/2 cup of sofrito (a mix of onions, peppers, garlic, cilantro, and culantro, blended into a paste)

  - 1/2 cup of tomato sauce

  - 1/2 cup of olives, chopped

  - 1/4 cup of capers

  - 1/4 cup of raisins

  - Salt, pepper, and oregano to taste

For assembling:

  - Banana leaves, cut into 8-inch squares and softened in hot water

  - Butcher's twine

Instructions:

1- Prepare the filling: In a large pan, heat some oil over medium heat. Add the onions, garlic, bell pepper, and tomato. Cook until softened, about 5 minutes. Add the pork and cook until browned. Stir in the sofrito, tomato sauce, olives, capers, raisins, and seasonings. Simmer for 15-20 minutes until the mixture is thickened. Set aside to cool.

2- Make the dough: In a large bowl, combine the grated bananas, plantains, and pumpkin. Add the achiote oil, milk, salt, and pepper. Mix well to form a dough-like consistency.

3- Assemble the pasteles: Place a banana leaf square on a flat surface. Spoon some of the dough onto the leaf and spread it out to form a rectangle. Add a spoonful of the pork filling in the center of the dough. Fold the sides of the banana leaf over the filling, then fold the ends to form a packet. Tie with butcher's twine to secure. Repeat with the remaining dough and filling.

4- Cook the pasteles: Bring a large pot of water to a boil. Add the pasteles and cook for about 45-60 minutes, or until the dough is cooked through. Remove from the water and let cool for a few minutes before serving.

5- Serve: Serve the pasteles warm, either on their own or with a side of rice and beans. Enjoy the flavors of Puerto Rico!

Note: Pasteles can also be frozen before cooking. Simply place them on a baking sheet lined with parchment paper and freeze until firm. Transfer to a freezer bag and store for up to 3 months. To cook, boil from frozen for about 1-1.5 hours.

Nutritional Values:

Here are the approximate nutritional values for the ingredients used in the Pasteles recipe:

For the dough:

4 green bananas:

  - 440 calories

  - 0.7g fat

  - 114g carbohydrates

  - 5.9g fiber

  - 4.7g protein

benefits: rich in resistant starch, which acts as a prebiotic, feeding beneficial gut bacteria. They are also a good source of vitamins C and B6, as well as minerals like potassium and magnesium.

2 green plantains:

  - 450 calories

  - 1.6g fat

  - 116g carbohydrates

  - 7.6g fiber

  - 3.6g protein

benefits: rich in resistant starch, which acts as a prebiotic, feeding beneficial gut bacteria. They are also a good source of vitamins C and B6, as well as minerals like potassium and magnesium.

1 cup of pumpkin:

  - 30 calories

  - 0.1g fat

  - 8g carbohydrates

  - 1.1g fiber

  - 1.2g protein

benefits: Low in calories and high in fiber, pumpkin is packed with beta-carotene, a powerful antioxidant that converts to vitamin A in the body, essential for vision and immune function.

1/2 cup of achiote oil:

  - 960 calories

  - 112g fat

  - 0g carbohydrates

  - 0g fiber

  - 0g protein

benefits: Achiote seeds are a good source of antioxidants and have been used in traditional medicine for their anti-inflammatory properties.

1/4 cup of milk:

  - 31 calories

  - 1.5g fat

  - 2.4g carbohydrates

  - 0g fiber

  - 2.1g protein

For the filling:

1 lb of pork shoulder:

  - 1226 calories

  - 86.3g fat

  - 0g carbohydrates

  - 0g fiber

  - 110.7g protein

benefits:Provides high-quality protein and essential amino acids, as well as important vitamins and minerals like B vitamins, zinc, and selenium.

1 onion:

  - 44 calories

  - 0.1g fat

  - 10.4g carbohydrates

  - 1.9g fiber

  - 1.2g protein

benefits: These vegetables are rich in vitamins, minerals, and antioxidants, which can help reduce inflammation, improve digestion, and support overall health.

2 garlic cloves:

  - 9 calories

  - 0g fat

  - 2g carbohydrates

  - 0.1g fiber

  - 0.4g protein

benefits: These vegetables are rich in vitamins, minerals, and antioxidants, which can help reduce inflammation, improve digestion, and support overall health.

1 bell pepper:

  - 24 calories

  - 0.2g fat

  - 5.6g carbohydrates

  - 2.1g fiber

  - 1g protein

benefits: These vegetables are rich in vitamins, minerals, and antioxidants, which can help reduce inflammation, improve digestion, and support overall health.

1 tomato:

  - 22 calories

  - 0.2g fat

  - 4.8g carbohydrates

  - 1.5g fiber

  - 1.1g protein

benefits: These vegetables are rich in vitamins, minerals, and antioxidants, which can help reduce inflammation, improve digestion, and support overall health.

1/2 cup of sofrito:

  - 113 calories

  - 0.8g fat

  - 25.4g carbohydrates

  - 6g fiber

  - 3.2g protein

benefits: Made from a blend of vegetables and herbs, sofrito adds flavor and nutrients to the dish, including vitamins A and C, and antioxidants.

1/2 cup of tomato sauce:

  - 39 calories

  - 0.2g fat

  - 9.1g carbohydrates

  - 2.1g fiber

  - 1.6g protein

1/2 cup of olives:

  - 73 calories

  - 7.5g fat

  - 2.7g carbohydrates

  - 1.6g fiber

  - 0.8g protein

benefits:A good source of monounsaturated fats, which are heart-healthy fats that can help reduce inflammation and improve cholesterol levels.

1/4 cup of capers:

  - 9 calories

  - 0.2g fat

  - 2.2g carbohydrates

  - 1.1g fiber

  - 0.4g protein

benefits: Low in calories and a good source of antioxidants and fiber, capers can help promote digestion and reduce oxidative stress.

1/4 cup of raisins:

  - 108 calories

  - 0.2g fat

  - 28.6g carbohydrates

  - 1.4g fiber

  - 0.9g protein

benefits: Despite being high in sugar and calories, raisins also contain fiber, vitamins, and minerals like iron and potassium, making them a healthier alternative to refined sugars for sweetness.

Total nutritional values (per serving, approximate):

  - Calories: 3647

  - Fat: 209.8g

  - Carbohydrates: 366.1g

  - Fiber: 39.7g

  - Protein: 227.7g

These values are approximate and can vary based on the specific brands and quantities of ingredients used.