How to Make Flour from Unripe Plantain At Home
Plantain flour is a versatile and nutritious alternative to wheat flour, commonly used in Nigerian households.
Made from unripe plantains, this gluten-free flour is packed with vitamins and minerals and can be used in various culinary applications, such as making “swallow,” a popular staple food in Nigeria.
This article will guide you through;
- the process of making plantain flour at home,
- the tools required,
- steps to prepare swallow dough from the flour,
- the expected yield from raw plantains,
- the health benefits of consuming plantain flour.
Tools Required for Processing Plantain Flour
To successfully produce plantain flour at home, you will need the following tools:
- Knife: For peeling the plantains.
- Cutting Board: To provide a surface for peeling and slicing the plantains.
- Bowl: For collecting the sliced plantains.
- Drying Rack or Trays: To spread the plantain slices for drying.
- Sunlight or Dehydrator: The traditional method for drying the plantain slices is sunlight, while a dehydrator can speed up the process.
- Grinder or Blender: To grind the dried plantain slices into a fine powder.
- Sieve: To sift the ground plantain flour to ensure a smooth consistency.
- Airtight Containers: For storing the plantain flour to keep it fresh and free from moisture.
Steps to Make Plantain Flour from Unripe Plantain
1. Selection of Plantains
Start by selecting unripe (green) plantains.
Unripe plantains are preferred because they are low in sugar and high in resistant starch, making them ideal for making flour.
The plantains should be firm and free from bruises or soft spots.
2. Peeling the Plantains
Peel the plantains by making a shallow cut along the length of each plantain and then using your fingers to remove the peel.
Be careful not to remove too much of the flesh along with the peel, as this can reduce the flour quantity.
3. Slicing the Plantains
Once peeled, slice the plantains into thin slices, approximately 3-5 mm thick.
The thin slices will dry more quickly and evenly, removing all moisture.
4. Drying the Plantains
Spread the plantain slices on a drying rack or trays, ensuring they do not overlap.
Dry them in direct sunlight for 3-5 days, turning them occasionally to ensure even drying.
Alternatively, if using a dehydrator, set the temperature to about 60-70°C and dry the slices for 8-12 hours or until they are dry and brittle.
5. Grinding the Dried Plantains
Once the plantain slices are fully dried, grind them into a fine powder using a grinder or a powerful blender.
The finer the grind, the smoother your flour will be.
Grinding the plantains in small batches is essential to avoid overheating the machine.
6. Sifting the Flour
After grinding, sift the plantain flour using a fine sieve to remove large particles or lumps. The resulting flour should be smooth and free from clumps.
7. Storing the Plantain Flour
Store the sifted plantain flour in airtight containers to prevent moisture from entering, which could lead to spoilage. Keep the containers in a cool, dry place, and the flour can last for several months.
How to Make Plantain Flour into Swallow
Plantain swallow is a popular Nigerian dish that can be made from plantain flour. Here’s how to prepare it:
Ingredients:
- 1 cup of plantain flour
- 2 cups of water (adjust as needed)
Steps:
- Boil the Water: Start by boiling the water in a pot. The amount of water can be adjusted depending on the desired consistency of the swallow.
- Add Plantain Flour: Gradually add the plantain flour to the boiling water while stirring continuously with a wooden spatula or turning stick to prevent lumps from forming.
- Cook the Dough: Continue stirring the mixture as it thickens. Reduce the heat to low and keep stirring until the dough becomes smooth and firm, pulling away from the sides of the pot. This process usually takes about 5-7 minutes.
- Shape the Swallow: Remove it from the heat once the dough reaches the desired consistency. Depending on your preference, you can shape it into small balls or rolls.
- Serve: Serve the plantain swallow hot with your favourite Nigerian soup.
How Many Plantains in Kg Will Give One Paint of Plantain Flour?
The yield of plantain flour from fresh plantains varies depending on factors such as;
- the size of the plantains,
- their water content,
- the efficiency of the drying process.
However, on average, it takes about 10-12 kg of unripe plantains to produce one paint bucket (about 4 litres) of plantain flour.
This translates to approximately 6-7 kg of peeled plantains, considering the peels are removed before drying.
To put it into perspective:
- 1 kg of peeled unripe plantains will generally yield around 200-250 grams of plantain flour.
- Therefore, 10 kg of peeled plantains would give approximately 2-2.5 kg of plantain flour.
This conversion highlights that plantain flour is a concentrated product, where a large quantity of fresh plantains results in a relatively small amount of flour.
Health Benefits of Plantain Swallow
Plantain flour, and by extension, plantain swallow, offers several health benefits that make it an excellent addition to your diet:
1. Rich in Dietary Fiber
Plantain flour is high in dietary fibre, which aids digestion and promotes a healthy gut.
Fibre helps to regulate bowel movements, reduce constipation, and maintain a healthy weight by keeping you fuller for longer.
2. Low Glycemic Index
Unripe plantains have a low glycemic index (GI), releasing sugar slowly into the bloodstream.
This makes plantain swallow an excellent option for people managing diabetes or those who want to avoid spikes in blood sugar levels.
3. Gluten-Free
For individuals with gluten intolerance or celiac disease, plantain flour is a great alternative to wheat flour.
It is naturally gluten-free, making it safe for people with gluten-related disorders.
4. Rich in Vitamins and Minerals
Plantain flour contains essential vitamins and minerals, including vitamins A, C, potassium, and magnesium.
Vitamin A supports eye health, while vitamin C boosts the immune system.
Potassium and magnesium are crucial for heart health and maintaining proper muscle function.
5. Supports Weight Loss
Due to its high fibre content and low-calorie density, plantain swallow can be a valuable part of a weight-loss diet.
It provides a feeling of fullness without contributing excessive calories, helping to control overall food intake.
6. Promotes Heart Health
The potassium content in plantain flour helps regulate blood pressure, reducing the risk of hypertension.
Additionally, the fibre content helps lower cholesterol levels, further supporting cardiovascular health.
7. Improves Digestive Health
The resistant starch in unripe plantains acts as a prebiotic, feeding beneficial bacteria in the gut.
This can improve digestion, enhance nutrient absorption, and reduce the risk of gastrointestinal disorders.
8. Supports Blood Sugar Management
For those with diabetes, the low glycemic index and high fiber content of plantain flour can help manage blood sugar levels more effectively.
It slows down the absorption of sugar into the bloodstream, preventing sharp spikes in blood glucose.
Conclusion
Making plantain flour at home is a rewarding process that ensures you have nutritious, gluten-free flour.
Following the steps outlined above, you can quickly produce plantain flour and use it to make a healthy and satisfying plantain swallow.
With its numerous health benefits, plantain flour is a valuable addition to any diet, particularly for those looking to manage their weight, improve heart health, and maintain stable blood sugar levels.
So why not start your plantain flour production today and enjoy its wholesome goodness?
See Also How To Plant Plantain At Home.
Hope this article was helpful.
