HEALTHY NIGERIAN SWALLOW TO TRY OUT (PART 1)

Nigerian swallows are indigenous meals, made from mostly tubers and grain flours. They are named in English as consumed by ‘Swallowing’, with a variety of other names native to different ethnic groups, for example eba, akpu, fufu etc. The swallow meals of interest in this article, goes beyond the regular tuber-made(s) but those yet to be widely consumed despite their promising benefits and rich taste.

When it comes to eating Nigerian swallow foods, there are two(2) categories of people. Those who have committed themselves to the regular indigenous meals like fufu and amala and those who have completely avoided it. Mostly for reasons like, health, cost, culture or preference.

But before you try out an unfamiliar delicacy, in this case of ‘swallow meals’, you need to find out if that food fits your dietary profile and requirements. So this article will not only introduce new and healthy swallow meals, we will also state its potential health benefits and how to go about preparing them.

Now let’s get right into it starting with swallow foods made with:

1. Guinea corn. 
2. Corn.
3. Millet.
4. Oat. 
5. Plantain.

1.) Guinea corn Swallow

There are different species of guinea corn grains but the popular one in Nigeria is the deep red colored species. Don’t mind the color, so long it contributes to the overall satisfaction.
This grain has been reported to have a rich nutritional profile consisting of;

• Fiber and starch which are un-digestible carbs that help lower blood sugar levels. This is good for weight loss aspirants as fiber; increases fullness, slows digestion, and promotes bowel regularity.
• Low amounts of fat, which encourages low cholesterol levels which keeps your heart functioning at its bests.
• Rich in calcium and other minerals than most grains; which promises strong bones.
• Low glycemic index makes it suitable for diabetic patients when consumed in controlled portions.
• High antioxidant properties which helps to lower the risk of illnesses and diseases.
• Low in protein which can be supplemented with a rich soup.

One major highlight about this swallow is that; it is affordable, easy to process and prepare. And just as with regular swallows, it tastes bland when eaten alone and incomparably ‘yummy’ when paired with any soup you prefer. It can also be mixed with other flours like cassava, yam or plantain, to improve viscosity, sensory appeal or appearance to your preference.

Processing
You can winnow the guinea corn grains on a tray or simply wash with water and sieve to remove dirt. Rinse and dry it under the sun or oven at controlled temperature. Then mill or blend (if your blender is capable). Your guinea corn flour is set and not entirely red!

Preparation

1. Boil water in a pot.
2. Make a slurry with a little amount of guinea corn flour and room temperature water.
3. Reserve a small amount of your boiling water.
4. In your pot of boiling water add in your slurry and mix till consistent. Leave it to boil.
5. Then add your flour while turning continuously to avoid lumps till it forms a paste.
6. Add a small quantity of your reserved hot water depending on your preferred texture. Leave to boil for about 5mins.
7. Turn again till it all comes together and is less sticky.
8. You can let it simmer to thicken and reduce moisture.
9. Portion and serve with soup of choice.

To be continued…

CONCLUSION

If you are in Lagos and want to get these grains for your next swallow. Iyaloja Direct got you.  

From Mile12,  Oyingbo and Ketu,  we help you buy the little foodstuff you need at direct market wholesale price and deliver to your doorstep in Lagos. 

We help you save time, stress and most importantly save money up to 40% on your food budget because we are buying for many people at the same time. 

Contact us today to shop your fresh and quality foodstuff and other household essentials needs.

You can start shopping conveniently at www.iyalojadirect.com