HEALTHY NIGERIAN SWALLOW TO TRY OUT (PART 2)

Having mentioned guinea corn swallow, here is another unpopular healthy Nigerian swallow you should give a try.

2.) Corn or Maize Swallow

Corn flour is different from corn starch, to begin with. It consists primarily of insoluble fiber, which makes it digest slowly without causing an unhealthy spike in blood sugar level. If you feel entangled with semolina and in search of something to replace or enrich it with, this is for you. You simply have to mill either white or yellow maize grains into flour and prepare in either three ways:

• Prepare corn flour as you do your semolina swallow. It will still give a mold-able dough.
• Mix with cassava flour. This is very similar to eating semolina, in texture and taste, depending on the ratio of cassava to corn flour you measure. My recommendation is 3:2, with more cassava.

Processing

Get corn grains in the market, wash, sun dry and mill into flour.

Preparation

• Boil water in a pot.
• Make a slurry with a little amount of corn flour and room temperature water.
• Reserve a small amount of your boiling water.
• In your pot of boiling water add in your slurry and mix till consistent. Leave it to boil.
• Then add your corn flour in bits while turning continuously to avoid lumps till it forms a paste.
• Add a small quantity of your reserved hot water depending on your preferred texture. Leave to boil for about 5mins.
• Stir again till it all comes together and is less sticky.
• You can leave to simmer to thicken and reduce moisture.
• Portion and serve. 

HEALTHY NIGERIAN SWALLOW TO TRY OUT (PART 1) – Iyaloja Direct: HEALTHY NIGERIAN SWALLOW TO TRY OUT (PART 2)

Note: Corn flour should be soft while it is still hot as it stiffens when cold. Also, the colour of the dough depends on the type of maize used e.g it will be slightly yellow if the yellow maize is used.

3.) Millet - Made Swallow

This is another unpopular swallow meal worth exploring, if not for its protein superiority amongst other grains but also for its low cost and distinct sensory satisfaction. Other nutritional benefits that can be derived from including millet in our diet includes:

• Millet is naturally gluten-free and non-allergenic, making it a good choice for celiac and gluten sensitive patients.
• It is rich in dietary fiber and starch which are un-digestible carbs that help lower blood sugar levels.
• It has a low glycemic index, making it considerably safe for diabetic patients.
• It is a rich source of micronutrients which helps in reducing blood pressure.
• It possesses high antioxidant activities which helps to fight diseases like cancer.
• It is rich in Niacin, a B- complex vitamin which helps to lower cholesterol.
• It contains mostly unsaturated fats which are good for health.

Millet also would pair well with any soup of choice but I recommend starting with egusi soup first. 

Processing 

You can winnow the millet grains on a try 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) to get millet flour.

Preparation of Millet Swallow

• Boil water in a pot or kettle.
• Make a slurry with a little amount of the millet flour and room temperature water.
• Reserve a small amount of your boiling water.
• In your pot of boiling water add in your slurry and mix till consistent. Leave it to boil.
• Then add the flour while turning continuously to avoid lumps till it forms a thick paste.
• Add a small quantity of your reserved hot water depending on your preferred texture. Leave to boil for about 5mins.
• Turn again till it all comes together and is less sticky.
• You can let it simmer to thicken and reduce moisture for a minute or two.
• Turn again to smoothen.
• Portion your millet-made swallow.

CONCLUSION

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