Swallow is a term that is popularly used in Nigeria to describe pastes that are made from cereal grains, starchy roots and other starchy vegetables. They can also be referred to as pates or dumplings and are made from staples such as maize, cassava, yam, plantain, cocoyam, millet, sorghum, hungry rice and rice.
Contrary to what most of us have been made to believe that
our swallows are starchy and are high in carbohydrates, most of them are very
good food choices because they are made from whole grains and roots. This means
that they will have most of their nutrients, fiber and micro nutrients intact.
15 fantastic healthy swallows from West Africa.
- Garri or eba from cassava.
- Pounded yam from yam tubers.
- Tuwo masara from whole maize.
- Pounded cocoyam from cocoyam.
- Yam amala from dried yam powder.
- Plantain amala from dried plantain powder.
- White amala or lafun from cassava.
- Tuwo alkama or wheat paste from whole wheat powder.
- Kenkey from maize.
- Akoume from maize.
- Ablo from maize.
- Nni oka from maize and cassava.
- Mutu from sorghum or millet.
- Tuwon acha from hungry rice.
- Tuwon dawa from guinea corn.
Most of the ingredients for these swallows are processed
traditionally and minimally. They contain no additives, preservatives or
sugars. Despite this fact, eat them in moderation and not too late at night.
Pair them with lots of vegetable soups.
- Eko from maize.
- Tuwo shinkafa from processed rice.
- Starch from cassava.
- Akpu or cassava fufu.
- Semolina from refined wheat.
- Semovita from refined wheat.
I neither know it all nor have it all. Share healthy meals or ingredients that you know below or by email to yvonnebosede06@gmail.com. Follow on Twitter @heal2bwell.
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