By Adetutu Adetule
Nigerians love swallows such as eba, amala, fufu and the like. These swallows are products of gari, yam flour and cassava respectively.
But, do you know that you can make fufu with coconut flour?
Oh! I heard you say loudly. Read along and you get to know how to do it.
Coconut flour has an impressive nutrient profile, being particularly high in fibre, potassium, iron, and plant-based protein. A 1/4-cup (28-gram) serving of coconut flour contains ( 3 ): Calories: 120. Carbs: 18 grams.
Coconut flour is nutritionally beneficial. It has a lower glycemic index rating than wheat flour, meaning it takes longer to digest and absorb the carbohydrates in it. It also contains more fibre and protein than wheat flour. Coconut flour can also help you: control blood sugar.
Coconut flour is derived from natural sources and contains a high amount of antioxidants. To gain most of its benefits, consume one teaspoon of coconut flour daily.
Coconut swallow, specifically fufu, is a low-carb and nutritious African dish made from coconut flour. At only 12 net carbs, it is a delicious and healthy way to enjoy coconut swallow with your favorite African soups!
Recipe:
3 Coconuts
Water
As a start, first, get three or four pieces of coconut fruit, cut them into bits and blend or grind.
Blended coconuts are sieved, the milk extracted from the chaff with the help of a cheesecloth, you can sieve with the cloth used in making pap (akamu). The last picture here shows the coconut milk in a different bowl from the chaff. Then, the chaff goes for drying in the sun or oven. I dried it in the sun.
Blend or grind the dry chaff. Now it is ready for use for coconut fufu.
Boil the coconut milk, add a little water if the coconut is too little.
The trick is to start with one and a half cups of water to one cup of coconut flour and add more water if needed. Too much water too fast will leave you with a mushy mess.
Sift the coconut flour; this helps break up lumps in the flour, which makes it lighter and easier to mix evenly. It is however possible to make coconut fufu with the flour sifted and also to make it without sifting it, and 100% of the time, the sifted flour works better.
The texture of sifted coconut is a bit softer and easier to handle, and when cooked, is similar to regular fufu dishes. Un-sifted coconut fufu is quite dense and gets hard pretty quickly.
Sifting does make not the flour light, but it at least makes it a bit fluffy and breaks up any clumps.
While the coconut milk boils, stir gently with a ladle while adding the coconut flour or powder gradually until it becomes thick.
Coconut fufu is now ready to serve. It can be eaten with egusi soup.
Vegetable soup
Okro soup
Ogbono soup
Edikaikan
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