A Healthy Nigerian Swallow You Probably Did Not Know - Funmbi Oo - Nutrition, Diet, Health Care, Weight Loss and more

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There are so many appetizing and delicious delicacies to be found and enjoyed in Nigeria and one of these are the traditional flour pastes known as “Swallow”. It is no more secret that Nigerians love swallow foods. Swallow foods in Nigeria ranges from Eba, Fufu, Amala, Pounded yam, Semovita and corn flour.

Nigerians depend mainly on swallow foods and love them to the extent that they are unable to regulate the amount of starch intake. All efforts by Health professionals and Dietitians to get people to reduce the rate at which they consume these foods seem not to be yielding the desired results.

With constant consumption of these swallows, there are always deposits of starch whose cumulative effect, though little, is a major health concern. High cumulative of these can lead to chronic diseases such as diabetes and heart failure.

In a way to solve these health concerns mentioned here, Health professionals and Dietitians introduced wheat which is very good for diabetes patients. Wheat has more fiber when compared with our regular Nigerian swallows. Wheat also has beta-glucan than our normal swallows.

However wheat still lacks nutrients which will help to regulate our blood sugar level. Further studies have shown that there is another product which is far better than wheat.

I like to do some DIY (Do it yourself) little kitchen projects sometimes and I came up with this one a couple of months ago. It is our good, old oatmeal. Yes, you heard right! OATMEAL!

Oatmeal Fufu or Oats Swallow, as it is popularly called, is a dish made with wholegrain oats. Oats swallow is a healthy substitute for traditional Nigerian swallows. Before we go any further, I’ll briefly talk about the benefits of Oatmeal.

Oatmeal is a carbohydrate and protein-rich source that provides calories and energy. It is low in calorie, rich in soluble fiber, and an appetite suppressor which can help anyone feel fuller for longer, as it takes a long time to digest. This keeps hunger at bay, making it an integral part to any weight loss diet. This helps the stomach empty its contents slowly, lowering blood sugar levels with a positive effect on our insulin sensitivity. Oatmeal reduces cholesterol and helps reduce blood pressure.

Oats Swallow has become one of my favorite solids as it tastes so good and it is very easy to make but please note that you need original Oats or Quaker Oats for this recipe, not the flavored oats. Just plain old fashioned Oats.


1 cup old fashioned oats (quantity as desired)


1.     Run the oats through a food processor or a dry mill blender and pulse until it becomes a smooth powder

2.     Heat a pot of water and bring to a boil; then quickly stir in the oat powder until it becomes a smooth paste. Let it cool a bit; then roll into a ball.

When stirring the oat meal, it will be really soft. It forms when it is cooled a bit. If you do not have a dry mill blender, use a regular blender and add some water to it before blending. Pulse until the mix is smooth, pour into a pot and bring to a slight boil; then stir quickly to form. You have your oats swallow ready to be eaten with ogbono soup, okro soup or any traditional soup of your choice. Enjoy!

#wholegrains #nigerianfoods #healthyrecipes #cereal

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