Plantain flour – or
plantain fufu or
plantain amala – is made from sun dried unripe plantain and is a healthy swallow option.
The plantain flour is gluten free and contains
potassium. There are 913 milligrams of potassium in one cup of plantain flour, making plantains one of the most potassium-rich foods on the planet. Plantains are also sufficient with fiber, which helps regulate the digestive system, and according to research from the University of Kentucky’s
Department of Internal Medicine and Nutritional Sciences, consuming plantains is a great way to relieve constipation and provide relief from hemorrhoids and digestive conditions like
diverticulitis. Plantain also has a low fat content.
Making your own plantain flour enables you control just how many hands are involved in your food. Like all swallows, it goes well with any kind of soup and sauce. The dark colour of the fufu is as a result of the sun-drying and it has no effect on the taste.
What you need
A load of unripe plantain which can be gotten from the market locally
A sharp knife
A sack
Directions
Cut all the plantain into thin slices (this is to enable them dry properly). Cutting unripe plantain can stain the finger nails so you might want to wear a glove.
After thinly slicing the plantain, spread on the sack and place under the sun to dry. This may take 3 days or a week to dry depending on just how much sunlight is available, keep it safe from rain.
When properly dried, take it to a commercial mill and grind it into flour.
Store properly.
