How to Make Oat Flour at Home and Prepare Oat Swallow
In recent years, oat flour has gained significant popularity in Nigeria, especially among those looking for healthier alternatives to traditional swallow foods like garri (utara), pounded yam, amala and fufu (akpu).
Oat swallow, made from oat flour, has become a favourite due to its nutritional benefits and ease of digestion.
In this article, we will guide you through making flour from oat at home, explain how to use it to make swallow, and discuss some of its benefits.
Why Choose Oat Flour?
Oat flour is a finely ground flour made from whole oats.
It contains essential nutrients, including fibre, protein, vitamins, and minerals.
Compared to other grains commonly used for swallow in Nigeria, such as cassava, yam, and plantain,
oats have a lower glycemic index, making them an excellent choice for people with diabetes or those looking to manage their blood sugar levels.
Moreover, oats are gluten-free, making this flour suitable for those with gluten intolerance or celiac disease.
The flour is versatile and can be used in various recipes, from baking to making swallow.
With these benefits in mind, let’s explore how to make oat flour at home and use it to prepare swallows.
Tools and Ingredients Needed to Make Oat Flour at Home
Before we get started, gathering the right tools and ingredients is essential.
Fortunately, making this flour at home is straightforward and requires minimal equipment.
Tools Required:
- Blender or Food Processor: A blender or food processor is the primary tool for this. A high-speed blender is preferable as it can grind the oats into a fine powder more efficiently.
- Sieve or Fine Mesh Strainer: After blending, you may need to sift the flour to remove any large, unprocessed pieces of oats.
- Airtight Container: To store the flour, you will need an airtight container to keep it fresh and prevent moisture from getting in.
Ingredients:
- Oats: The main ingredient is whole oats, which you can buy from most grocery stores.
Quantity Estimation:
If you start with 1 kilogram (kg) of oats, you typically end up with approximately 900 to 950 grams of oat flour.
The slight loss in weight is due to the milling process, where a tiny fraction of the oats may not be fully ground into flour.
Overall, this yield is quite efficient, making it an economical choice.
Step-by-Step Guide to Making Oat Flour at Home
Now that you have your tools and ingredients ready, let’s walk through the process of making oat flour at home.
Step 1: Measure the Oats
Begin by measuring the amount of oats you want to process into flour.
As mentioned earlier, 1 kg of oats will yield nearly 900-950 grams of oat flour.
Step 2: Blend the Oats
Place the oats into your blender or food processor.
If your blender is small, it’s best to work in batches, as this will ensure a more even grind.
Start the blender at a low speed and gradually increase it to high.
Blend the oats until they become a fine powder.
Depending on the power of your blender, this usually takes about 1-2 minutes.
Step 3: Sift the Flour
Once the oats are finely ground, pour the oat flour through a sieve or fine mesh strainer to remove any larger pieces that were not fully ground.
You can re-blend these larger pieces or use them in other recipes.
Step 4: Storage
Transfer the sifted flour into an airtight container.
Store it in a cool, dry place away from direct sunlight.
Properly stored, the flour can last for up to three months.
How to Make Oat Swallow from Oat Flour
Now that you have your homemade oat flour, you can make oat swallow, a healthy and delicious alternative to traditional Nigerian swallows.
Ingredients:
- Oat Flour: Depending on the number of servings, you’ll need about 1 cup of oat flour per serving.
- Water: Start with 1-2 cups of water per cup of oat flour.
Step-by-Step Guide to Making Oat Swallow
Boil the Water
Bring the water to a boil in a pot.
The amount of water you need depends on the quantity of oat flour you use.
For 1 cup of oat flour, start with 1-2 cups of water.
Mix the Oat Flour with Water
Mix the flour with a small amount of cold water in a separate bowl to form a smooth paste.
This step helps prevent lumps from forming when adding oat flour to the boiling water.
Cook the Oat Swallow
Once the water in the pot is boiling, gradually pour in the oat flour paste while stirring continuously with a wooden spoon or spatula.
Continue stirring to prevent lumps from forming.
The mixture will begin to thicken as the oat flour cooks.
Continue Stirring
Keep stirring the mixture on low to medium heat for about 5-10 minutes until it reaches a smooth, elastic consistency similar to traditional swallows like utara (garri) or fufu.
If the mixture is too thick, add more water and continue stirring until it reaches your desired consistency.
Serve the Oat Swallow
Once the oat swallow is cooked, please remove it from the heat and allow it to cool slightly.
You can shape it into balls and serve it with your favourite soup, such as egusi, okra, or vegetable soup.
What Makes Oat Swallow Better Than Other Swallows in Nigeria?
Oat swallow stands out as an excellent alternative to other swallows in Nigeria for several reasons:
1. Nutritional Benefits
Oats are rich in dietary fibre, particularly beta-glucan, which has been shown to lower cholesterol levels and improve heart health.
Oat flour also provides a good amount of protein, essential vitamins like B vitamins, and minerals such as iron, magnesium, and zinc.
In contrast, traditional swallows like utara (garri) and pounded yam are primarily carbohydrates with less fibre and protein.
2. Lower Glycemic Index
Oats have a lower glycemic index than cassava, yam, or plantain, meaning they cause a slower and more gradual increase in blood sugar levels.
This makes oat swallow an excellent choice for individuals with diabetes or those looking to maintain stable blood sugar levels.
3. Gluten-Free
Oat flour is naturally gluten-free, making oat swallow a safe option for people with gluten intolerance or celiac disease.
This is not the case with other swallows, such as those made from wheat.
4. Easy Digestion
Oat swallow is easy to digest, making it an excellent option for people with sensitive stomachs or those recovering from illness.
The high fibre content also promotes healthy digestion and regular bowel movements.
5. Weight Management
Because oats are high in fibre, oat swallows are more filling than traditional swallows.
This means you’re likely to eat less and feel satisfied longer, which can aid in weight management.
The lower calorie content compared to other swallows makes it a healthier choice for those watching their calorie intake.
Conclusion
Making this flour at home is a simple and cost-effective process that opens the door to various healthy recipes, including oat swallow.
This nutritious alternative to traditional Nigerian swallows offers numerous health benefits, including better blood sugar control, improved digestion, and support for weight management.
Following the steps outlined in this article, you can easily incorporate oat swallow into your diet and enjoy a healthier lifestyle.
Whether you want to manage your weight, control your blood sugar, or enjoy a nutritious meal, oat swallow made from homemade oat flour is an excellent choice.
Oat swallow has the added advantage of being gluten-free and easy to digest, making it poised to become a staple in Nigerian kitchens.
Hope this article was helpful.
