This is how I prepare swallow for my aged mum. Beneficial for both adults and kids, this recipe is loaded with amazing benefits and can replace fufu, garri, and any other swallow for enjoying your African soup.
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Ingredients
Premature unripe plantain6
salt1dash
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Nutrition (per serving)
Calories
0.0kcal
Protein
0.0g
Carbs
0.0g
Sugars
0.0g
Healthy Fat
0.0g
Unhealthy Fat
0.0g
% Daily Value based on a 2000 calorie diet
How to make Unripe Plantain fufu ( best swallow for our aged parents)
- Step 1
Wash the unripe plantains thoroughly with salted water.
- Step 2
Slice the plantains into 2 or 3 pieces.
- Step 3
Boil the plantains with their skin until tender.
- Step 4
Pound the boiled plantains to achieve a smooth swallow texture. If you have a pounding machine or food processor, use it for convenience.
- Step 5
Enjoy with your favorite African soup 😋😋
- Step 6
Unripe plantain swallow, also known as plantain fufu, is a nutritious and delicious option for enjoying Nigerian soups. Here are some benefits 👇💃
- Step 7
- Rich in Fiber: Unripe plantains are high in dietary fiber, which promotes digestive health, prevents constipation, and supports healthy blood sugar levels.
- Step 8
- Low Glycemic Index: With a glycemic index of 45, unripe plantain swallow is an excellent choice for managing blood sugar levels, making it suitable for diabetics.
- Step 9
- Heart Health: The potassium content in unripe plantains helps regulate blood pressure, reducing the risk of cardiovascular diseases.
- Step 10
- Weight Management: The fiber and complex carbohydrates in unripe plantains keep you fuller for longer, supporting weight loss and management.
- Step 11
- Boosts Immunity: Unripe plantains are rich in vitamins A and C, which support immune function and overall health.
- Step 12
- Supports Eye Health: Vitamin A in unripe plantains promotes healthy vision and eye function.
- Step 13
- Good for Stomach Ulcers: Unripe plantains have antacid-like properties, which can help soothe stomach ulcers and reduce discomfort.
- Step 14
Unripe plantain swallow is also versatile and can be paired with various Nigerian soups, such as Egusi, Ogbono, or Efo Riro
- Step 15
To explore other healthy Nigerian dishes, follow for more😜
Want to keep this recipe for later? We can email it to you!
Nutrition (per serving)
Nutrition (per serving)
Calories
0.0kcal
Protein
0.0g
Carbs
0.0g
Sugars
0.0g
Healthy Fat
0.0g
Unhealthy Fat
0.0g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Use very mature unripe plantains for better texture and flavor.
Ensure the plantains are boiled properly to make pounding easier.
FAQS
Can I use ripe plantains for this recipe?
No, this recipe specifically requires unripe plantains to achieve the desired texture and consistency for swallow.
What can I use if I don't have a pounding machine?
You can use a food processor or manually pound the plantains using a mortar and pestle.
How do I know the plantains are properly boiled?
The plantains are properly boiled when they are tender and can be easily pierced with a fork.
Can this swallow be stored for later use?
Yes, you can store the prepared swallow in an airtight container in fridge for 2 days and reheat it when needed.
Is this recipe suitable for kids?
Yes, this recipe is beneficial for both adults and kids, as it is nutritious and easy to digest.
Chinedu promise omalicha precious
(@omalicha)
A chef👩🍳 Food lover Beauty and wellness consultant Interior comfort curator Personal beauty shopper For more authentic recipes follow for more......
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