HEALTHY NIGERIAN SWALLOW TO TRY OUT  (PART 3)

Aside Millet, Corn and Guinea corn swallow, here are other healthy Nigerian swallows you should add to your Meal Planning.

5) Plantain Swallow

Even though plantain flour (elubo ogede)  is not exactly new to the team, most people still consider it a meal prescribed for diabetic patients alone. Meanwhile, this secret super-food contains:

• Rich source resistant starch which promotes digestive health, improves blood sugar management and insulin sensitivity. This makes it suitable for weight loss aspirants as well.
• Good amount of the daily recommended vitamin C which acts as antioxidants, boosting the immune system.
• Minerals like potassium and magnesium are also present which help control heart rate and blood pressure.

Contrary to the majority opinions, plantain swallow tastes as good as our regular swallow foods; which is mostly bland when eaten alone but incomparably delicious when combined with any soup of choice.

Note: Processing plantain flour with the peel increases the fiber content of the meal but that is optional.

Processing

You can grind this wet or dry. Preferably dry in order to store for subsequent use. Simply peel the plantain and cut into smaller sizes. Then dry or grind immediately, without or without the peel.

Preparation

Using the plantain slurry obtained after blending;

• Transfer into a pot and allow it to simmer.
• Begin turning till it comes together to form a paste (this might take a while but trust the process).
• Add a small amount of water depending on your preferred texture. Cover and allow to boil for about 6 mins.
• When the water seems absorbed, turn continuously till it is less sticky and dough-like (comes together).
• You can let it simmer before taking it off heat and portioning. 

6) Oat -Made Swallow

HEALTHY NIGERIAN SWALLOW TO TRY OUT (PART 2) – Iyaloja Direct: HEALTHY NIGERIAN SWALLOW TO TRY OUT  (PART 3)

Yes, it can be more than just cereal! 

Oats just like other grains are better consumed whole because most of their nutrients are situated in the bran and germ which often gets hulled. The major variety of oats include: Groats, Rolled, Crushed, Steel cuts and Refined or instant (highly processed one).

Oat groats are the whole form of oats but they are scarce and take a long time to cook, while other oats are more common with refined oats being less nutritious. Oat has been reported to have a well-balanced nutritional composition which includes:

• Soluble fiber which helps to reduce blood glucose and insulin response. It also helps reduce blood cholesterol which reduces risk of heart disease.
• Good source of high quality protein compared to most grains.
• Significant amounts of minerals, vitamins and phytochemicals.
• It is also gluten free. Which makes it a healthy and safe meal for celiac and gluten sensitive patients.

This nutrient profile suggests that oat is a suitable meal choice for weight loss aspirants, diabetic patients and children, when consumed in reasonable or prescribed portions. Also, making oat into a swallow is a good option especially for people who never really liked it as a cereal. Now they get to incorporate it in their diet and benefit from its richness.

Processing 

Clean whole grains by picking out impurities and winnowing. Then grind with your blender till the flour is smooth. If you’re using refined oats, you don’t need to pick. Just blend it into flour.

Preparation 

• Boil water in a pot.
• Fetch a little quantity from the boiling water and reserve for later.
• Pour in your oat flour gradually while stirring continuously to avoid lumps.
• When it forms a paste thick enough depending on your desired texture, add a small amount of water and leave to simmer for 5mins.
• Stir again till consistent and dough-like enough.
• Leave to simmer if you want it to be less soft.
• Then turn again and portion.

So, tell me, considering the nutritional profiles and appearance of these swallow foods, which fits your dietary needs and what soup would you pair it with first? 

Anyway, whichever you choose, remember one essential key to eating healthy is portion control. These foods are mostly very filling because of their fiber content so you really don’t need a huge bowl of swallow dough to be satisfied. Besides, swallows are side dishes to your soup so it should be more of the latter than the former, with just enough water to aid digestion.

CONCLUSION

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