Did you find yourself gasping at the thought of healthy and swallow in the same sentence? gasp not, swallows are fitfam complaint, you can enjoy swallow and still lose weight. There is a culture of food shaming emerging around Nigerian food – the stigma that if you are not eating salad, chewing quinoa or drinking a smoothie then you are unhealthy. This is one of the things I hope to dispel with the 9jafoodie blog and the Lose It Nigerian (LIN) brand. If you have ever asked the question:
Is The Nigerian Diet Healthy?
Let me shout it from the rooftop , NIGERIAN DIET IS ONE OF THE HEALTHIEST IN THE WORLD.
Western mainstream media is finally catching on to things we have done for hundreds of years, things like “meal prep” and “food fermentation”. Meal prep isn’t a new idea and it’s definitely not new to the Nigerian kitchen, I haven’t met a Nigerian who grew up in a household that didn’t “meal prep”. You see when mummy cooked pot of stew, soup etc on Saturday to store in the fridge, that is meal prepping. Planning meals ahead is the foundation of meal prep, It doesn’t have to be individually portioned into bowls. Meal prepping is the foundation of a healthy diet, when you plan your meals ahead, you are less likely to eat junk. Also our traditional diet are founded in healthy whole foods; think rich stews and soups, fermented whole grains and lots of herbal drinks for proper gut health.
One might be curious as to why obesity and conditions like diabetes are on the rise in Africa then. The problem lies in the rise of modern middle class luxuries coupled with improper nutrition education on non traditional imports. With modern lifestyle come modern problems. If we want to enjoy the luxuries of food processor peeled beans, machine pounded yam, mass farmed agric products and modern transportation, we cannot eat the same quantity our forefathers did but. We need to modify our traditional recipes to properly account for other luxuries we enjoy or we drastically reduce our portions.
How To Modify For Better Health
The modern modifications required to balance traditional recipes and modern lifestyle is one of the main reasons I wrote my healthy eating and weightloss cookbook Lose It Nigerian, the book showcases simple ways to modify traditional Nigerian recipes at a much lower caloric point while retaining the ability to consume portion required to actual feel and remain full.
There are some traditional cooking techniques that served a purpose years ago. Deep frying was a method of quick food preservation without refrigeration. A well fried stew will last for weeks at room temperature. This is also true for meat, our grandparents fried meat because it made it last longer. With refrigeration and increased access to fresh raw ingredients, there is no reason why we should continue to deep fry as much as they did.
Swallow
Swallow is a generic name for carbohydrate that often accompanies most Nigerian soups. Typical examples are fufu, garri and amala.
If you are trying to eat clean or lose weight on a Nigerian diet, there is absolutely no reason why you shouldn’t enjoy swallows. These foods are often very nutritious and serve great purpose in overall cardiovascular and gut health. The best options are often fermented in whole form. Think fufu, amala, garri, lafun etc.
I was shocked when I was asked where to buy “Wheat Swallow” recently, wheat? apparently it’s being marketed as a healthier alternative to traditional swallows. This unfortunately is false. The problem isn’t with the grain itself but with the process. Traditional african swallows are great sources of carbohydrate, through process of fermentation additional protein and gut healthy microbes are introduced.
By simply milling whole wheat into powder, an obscene amount of carb is cramped together and the direct consumption will spike blood sugar levels. Continuous exposure will eventually lead to ailments like diabetes. Wheat has its place in making pastry, not alongside okra soup as swallow. I think it’s also important to note that wheat and oat are not same. Plain oat like quaker can be made into high-fiber swallow which is healthy.
The critical point to be mindful of on traditional swallow is the serving size. Because most swallow are carbohydrate dense, always aim for a fist size serving or about 1/3 cup if using dried ingredient like garri and elubo. 1/3 cup will typically yield 2-3 servings of carbohydrate, the average healthy adult is supposed to consume around 7-10 servings of total carbohydrate per day.
5 Healthy Swallow Choices
Garri
A byproduct of fermented cassava. By itself, cassava is a great source of carbohydrate yielding about 159 calories and 38g of carbohydrate in 100g. By fermenting and processing cassava into garri, some of the carbohydrate is converted to protein. Also, the water absorbability of cassava is drastically increased through processing which makes it a high satiety choice. The average healthy adult should aim for 1/3 cup per meal.
Elubo
Now I am calling this elubo and not yam powder because I don’t want anyone to get confused. Yam powder/flour is one of the worst things you can eat whether you are trying to lose weight or not. It’s often filled with other fillers like potato powder and chemicals; it also has high calories and carbohydrate per portion . Because the yam hasn’t gone through any nutrition enhancing process, water absorbability is very low. Because such large amount of carbohydrate is packed into very small volume, the impact on your blood sugar is high. This is why you might feel very lethargic shorty after eating yam flour.
Elubo on the other hand even though a byproduct of yam goes through extended fermentation. This process again introduces amazing microbes, increases water absorbability when reconstituted and protein content is also increased
Fufu, Pupuru and Amala Lafun
These are is all byproducts of fermented cassava and excellent choices due to the added health benefits of fermentation as stated previously for garri and elubo.
Whole Grain Swallow
Pick any whole grain product that you like – brown rice, whole millet, guinea corn (oka-baba), fonio (acha) etc. You can turn all these options into swallow, all you need to do is ferment then in water for about 4 days and then blend into a thick paste. Cook the paste as you would semolina (mix a little with water, bring a pot of water to a boil and stir in the mix. continue to stir until thickened). Whole grains come with amazing health benefits and are often high satiety due to high fiber content
Fresh Plantain Fufu
Plantains are good healthy food, but you do have to keep in mind that they are high in calories. The average medium size plantain (200g peeled) has about 244 calories and 58grams of carbohydrate. Here is how to turn fresh plantain into Fufu.
Bottom-line
Eat traditional swallows in prescribed portions and AVOID wheat and poundo powder at all cost. Trying to lose weight or simply cook healthier meals for your family, download a copy of my health Nigerian recipes cookbook Lose It Nigerian. it has over 50 healthy Nigerian recipes.
Can I turn semolina and poundo potato in the same pot?
Can I eat it together comibined?
Thank you very much for this wonderful information. Please I want to know how to preserve the blended fermented whole grains because of our NEPA wahala or you have to ferment only the quantity you can finish to avoid wastage.. thanks
Thanks a lot for these info. I couldn’t agree more. The search for healthier swallow options led me to the production of Beans swallow called “Peas Flour” and Finger Millet Flour. Kindly checkout @biopulseltd. Currently selling in Next Cash and Carry ,Abuja.
I’m guessing from this post, dokunu/banku the Ghanaian delicacy can be termed LIN compliant if the stew and fish are cooked right?
I like fufu a lot, but am scared of the sugar content, I don’t want diabetes, is their any other swallow without sugar
can i use wheat flour for pancakes and baking
Interesting bread and beneficial, I will pay or to know the difference between elubo and yam flour. The Elubo I know is sliced yam sun-dried and milled to give Elubo. But, I don’t know or haven’t learnt about fermentation in Elubo. The Elubo I know that undergoes fermentation is Amalia Laguna from cassava. Please, explain. Thank you.
I’m really learning
But I need to ask this
How good is garri swallow to the body
Because i can’t do without swallow
And garri is the easiest one I do get.
It’s my everyday food.
God bless you
Thanks alot. I av really learned. I use to think wheat is a best option.
Is Irish potato poudo fattening
Hello,well done so far i have enjoyed your discussions.must i ferment the grains before grinding into powder form?
WHAT OF SEMOVITA?? IS IT HEALTHY AND RECOMMENDED FOR SOMEONE ON A WEIGHT LOSS PROGRAM ??
Hi, Please is there anything healthy we can buy off the shelf if we are unable to go through this process of fermenting ourselves?…
And in your opening chapter you mentioned food processed peeled beans… I’m shocked and disappointed is that also unhealthy :( :(
Thanks
Yetty
There are lots you can buy off the shelf. Elubo, garri, fufu and oat. Not really certain I understand the processed peeled beans comment.
Hello Mrs Ronke,pls am having issues with the fermentation process of the grains. I see that after the first day of soaking,it begins to smell so offensively. Even if I change the water daily, it still smells. And happy even after enduring the smell,I dry it and mill,but the smell still remain.pls how can I remedy this?thanks in anticipation of a response.
And in the healthy food page, I noticed you said, just mill and seive the swallow options. Does that mean the healthy version dosent need the fermentation process?
Fermented foods typically stink, it’s not something you can avoid. You can do without fermentation but it greatly enhances the nutrition profile of the grain.
Most of the garri /cassava, Elubo/yam flour are already fermented and dried before we buy them
From the shop shelf. Even the guinea corn.
Is Wheat swallow good for children
If you
-cook with healthy oils (olive oil, canola oil are perfect examples)
-make stew with real tomatoes and soup with veggies (okra, spinach)
-season with herbs & spices, onion and garlic vs salts and seasonings (sea salt is okay)
Then soup and stews can be a low calorie high nutrient dish when eaten with oatmeal swallow
Please how do I make swallow with coconut. Thank you
Goodmorning pls i really want to loose weight but it is very difficult .pls is there any where in the south west or abuja that one could go for aboot camp.
Hello! why do you think you need a boot camp. Please send me an email, I will like to help you with your journey.
I ground millet without fermentation, hope it will not affect me, I am looking for a light swallow not the one that will be heavy after eating. I have been using plantain but want to change to another one, that’s why I want to try millet.
coconut? No idea
Semolina.and cornmeal although not Nigerian are healthy choices. The author included garri which I find to be just full of carbs and stodgy and unhealthy. I always eat yam or semolina and cornmeal. Try cutting down on palm oil and vegetable oil. Nigerian tomato stew is always swimming in oil and has no health benefits. Try using less oil or non at all (makes a good alternative) same goes for soups with palm oil
Everything in moderation as they say
If you cook with healthy oils (olive oil, canola oil are perfect examples) and make stew with real tomatoes and season with herbs & spices, onion and garlic VS salts and seasonings then Stew and Soup can be really good for you
Good quality palm oil is TERRIFIC!
It loses some of its value when overheated.
It contains ALL 4 variants of tocopherol (vit E) .
It has no cholesterol.
It contains lauric acid which is highly beneficial to the body.
Tomato stews are amazing sources of lycopene.
KINDLY RESEARCH PROPERLY.
what about semolina is it healthy
Too much lycopene cos yellow skin. We consume excessive tomato.
Your writing though!! I live reading it. It’s so well written and thought out. I am always impressed. I keep saying I’m going to get on LIN and I keep chickening out. But I should, you’ve clearly done all the work and all that is left is for me to actually follow the recommendations. Thanks for all your tips, you are one amazing girl!! Onyi.A
Awww thank you so much babe, your words mean so much to me.
I don’t believe there is a significant difference between wholemeal/whole wheat flour used in making oat fufu and whole grain oats ised in making fufu in terms of both nutritional profile and glycemic response. Although wholegrain, these are both processed flours; they will both cause spikes in Insulin and blood sugar as there is a change in the structure of fibre at cellular level. Therefore, it would be best to eat in moderation or avoid if you or any nuclear family member is genetically predisposed to diabetes, hyperglycemia, obesity or heart related problems. Cheers!
Take large flake oats, blend it, make oat fufu.
Certainly not the same as processed flour.
Thanks for the lectures. God bless you. How do I turn broccoli to swallow?
Please Ronke, can I soak any grain like Guinea corn, dry, grind into powder and store in the house?
absolutely.
But I really wanna know how many calories in fonio acha
Do I need to change the water I am using to ferment my brown rice daily?
every 2 days
How do I know when my wheat meal is done? As in done to eat? Thanks
as soon as it comes together
You can try Edenstigernut swallow its amazing and its light you don’t need much to be full.
I had to buy and send to my diabetic aunt.
You can check them out on ig and thank me later
Hello, do you know how many calories is in elubo? I see conflicting information online and it’s not available in the LIN ebook. Thanks
There are lots of factors that might influence the caloric content but I will say an average of 650 calories per cup.
Pls how heathy is unripe dried plantain?
If it’s undiluted, it’s definitely nutritious.
Thanks for the lectures. God bless you. How do I turn broccoli to swallow?
@damilola How is garri unhealthy abeg…U sure u grew up in nigeria?? Garri is starch. The best form of carbohydrate we know. Abeg stop am oh
Let us give the benefit of a doubt, Damilola might have access to some type of nutrition research we haven’t seen yet. lol.
But isn’t Eba(Garri) unhealthy??
Because?
This is great! Thanks! If everyone just ate in moderation though.. even the bad things won’t affect us so much.
Well, I think the goal is to avoid the bad stuff especially when we have better options.
Thanks for the post. Great tips! I will definitely be utilizing the food table. Love it!
awesome!
Thank you so much for this info. Very much appreciated.
You are welcome
Please can Millet be blended as flour and eaten like Garri without being soaked in water for fermentation.
Wow, thanks for the info, especially on wheat flour. I’ve always thought it was the healthiest option. Now I know better.
you are welcome
Sadly Nigerians overdo many things. For example traditional stew is so laced with oil that it has become inedible which has put me off oily stews (i make mine completely different without oil) same goes with some soups the lashings of palm oil is worrying (too much is bad for your health)
Another issue to add is stodgy garri in certain parts of the country. If the garri is too hard digestion becomes difficult this would explain why many Nigerians are having pot bellies. Cancer seems to be on the increase this is able result of poor diet and lack of exercise
Forgot to say that I use good quality semolina coupled with farina flour for soups light and healthy :)
with farina you are not getting whole grain.
very well said.
Hi Ronke, thanks for all ur helpful healthy living tips. I see that in the “draw soup” category, u only provide information about okra. Please for people who don’t eat okra is there any healthy draw soup u can advice of? Thanks
Try ogbonno makes a good draw soup
yes it does
Any sauce based or water based soup can potentially be made very healthy. I have lots of recipes on the blog. check under the health and diet category.
You are one brilliant lady!!! You really know your onions, well done😍