Category: Breakfast Ideas

  • Instant Pap Powder: What “Instant” Really Means (How It’s Processed + Why It Cooks Faster)

    Instant Pap Powder: What “Instant” Really Means (How It’s Processed + Why It Cooks Faster)

    You know that morning where you’re already late, your kettle is whistling, and someone in the house says, “Abeg, make pap”?
    That’s where instant pap powder shines — but only if we’re clear on what “instant” really means.

    Because no: “instant” doesn’t mean you pour water and walk away like magic.
    Yes: it does mean the hardest parts of pap-making have already been done for you — properly.

    In this post, we’ll break down:

    • what “instant” truly means for pap powder (ogi/akamu),
    • how it’s processed,
    • why it cooks faster than the old method,
    • and how to get smooth pap every single time (no lumps, no stress).

    If you want to go straight to the product: Instant Pap Powder (Ogi/Akamu) is here:
    👉 https://greenunison.com/product/nature-powered-pap-powder/

    What “Instant” Pap Powder is (and what it isn’t)

    ✅ What it is

    “Instant” pap powder means:

    • the grain has already been soaked and fermented (so you still get that classic pap flavour),
    • then wet-milled, dried, and milled again into a fine powder you can store and use anytime,
    • so you skip the 2–4 day process at home and go straight to cooking.

    ❌ What it isn’t

    Instant pap powder does not mean:

    • “no heat needed”
    • “just add cold water and drink”
    • “it’s cooked already”

    You still need to cook it for that proper pap texture — but it’s fast and consistent.

    How instant pap powder is processed (simple, real-life breakdown)

    Traditional pap (the wet one) usually involves soaking maize for days, washing, milling, sieving, settling, and fermenting again — a whole process.

    With a quality instant pap powder, the work is done before it gets to your kitchen.

    Here’s the straightforward chain:

    1. Soak + ferment the maize (this is where pap gets that familiar tang and aroma)
    2. Wet-mill the fermented grain into a smooth slurry
    3. Settle + decant (removes excess water and helps build consistency)
    4. Low-heat drying (turns it into stable, shelf-friendly flakes)
    5. Fine milling (this is the key “instant” advantage)
    6. Small-batch packing in airtight, resealable pouches

    That “fine milling” step is one of the biggest reasons it cooks quicker (we’ll explain next).

    Why instant pap powder cooks faster (the basic science, explained simply)

    Pap thickens when the starch in maize meets heat and water — that’s starch gelatinisation (the thickening moment).

    Instant pap powder tends to cook faster because:

    1) The particles are finer, so water enters faster

    Smaller particles have more surface area. More surface area = quicker hydration = quicker thickening.

    2) It’s already “prepped” (so your stove does less work)

    When maize has already been soaked/fermented and wet-milled, it’s easier for water and heat to do their job.

    3) Fine powders heat more evenly (less stubborn lumps)

    With good milling, you’re not fighting big gritty bits that take longer to soften.

    4) You don’t need to sieve or settle at home

    No waiting time. No messy cloth. No “is it fermented enough?” guessing.

    Bottom line: “instant” = time saved before cooking, plus faster cooking because it’s finer.

    The 7‑minute method: how to cook instant pap powder smoothly (no lumps)

    This is the method that works even on rushed mornings.

    What you need

    • Pap powder
    • Water
    • Pot
    • Whisk or wooden spatula

    Step-by-step (Creamy Ogi)

    Ratio: 3–4 tablespoons pap powder : 2 cups water (serves 1)

    1. Make a slurry first (cold water only).
      In a small bowl, mix pap powder with a little cool water to form a smooth, runny slurry.
    2. Boil your main water.
      Bring the 2 cups water to a rolling boil.
    3. Pour slurry into boiling water while stirring nonstop.
      Stir/whisk as you pour — this is your anti‑lump insurance.
    4. Cook 5–7 minutes, stirring, until creamy.
      Once it turns glossy and smooth, you’re done.

    👉 Shop the pap powder here: https://greenunison.com/product/nature-powered-pap-powder/

    Quick fixes if something goes wrong

    “My pap has lumps.”

    • You likely poured powder directly into hot water.
      ✅ Fix: Always slurry with cool water first.
      ✅ Rescue tip: whisk vigorously and cook a bit longer; stubborn lumps can be strained out.

    “It’s too watery.”

    ✅ Mix 1 tbsp powder with cool water, add slowly while stirring on low heat.

    “It’s too thick.”

    ✅ Add a splash of hot water and whisk.

    “It tastes raw.”

    ✅ It needs 2–3 more minutes of gentle cooking.

    Can I use it for eko too?

    Yes — same powder, different water ratio and thickness.

    If you want the full step-by-step (and the science behind the texture), read:
    Eko vs Ogi: One Pap Powder, Two Textures
    👉 https://blog.greenunison.com/eko-vs-ogi-one-pap-powder-two-textures/

    How to store instant pap powder so it stays fresh

    Pap powder is dry — but it loves to pick up moisture if you’re not careful.

    Quick storage rules:

    • keep it cool and dry
    • reseal immediately after scooping
    • don’t store it near the cooker/steam
    • use a dry spoon every time

    For the full guide (including weevils + odour prevention):
    👉 https://blog.greenunison.com/flour-pap-storage-guide-to-beat-weevils-moisture-odours/

    Which pack size should you buy?

    A simple way to choose:

    • 250g → “I just want to try it” / occasional use
    • 500g → regular breakfast (small household)
    • 1kg+ → families, consistent pap drinkers, or you don’t want to restock often

    (You’ll see available sizes on the product page.)

    Order here: https://greenunison.com/product/nature-powered-pap-powder/

    Ready for stress-free pap tomorrow morning?

    If you want pap that’s:

    • quick to cook,
    • smooth (no gritty feel),
    • and made with proper fermentation — without you doing the heavy work…

    ✅ Order Instant Pap Powder here:
    https://greenunison.com/product/nature-powered-pap-powder/

    📲 Prefer WhatsApp?

    • Browse our catalogue: https://wa.me/c/2348103043789
    • Chat to order: https://wa.me/2348103043789?text=Hi%20Green%20Unison%20%F0%9F%91%8B%F0%9F%8F%BD%20I%E2%80%99d%20like%20to%20order%20your%20Instant%20Pap%20Powder%20%28Ogi%2FAkamu%29.%20Please%20recommend%20the%20best%20pack%20size%20and%20delivery%20option.%20Thank%20you%21

    References (for the food-science curious)

    • https://www.canr.msu.edu/fsp/publications/research-papers/FSP%20Research%20Paper%20116.pdf
    • https://pubmed.ncbi.nlm.nih.gov/39593981/
    • https://www.mdpi.com/2304-8158/13/18/2862

  • Groundnut Flour as a “One-Spoon Upgrade” for Breakfast (5 easy ways)

    Groundnut Flour as a “One-Spoon Upgrade” for Breakfast (5 easy ways)

    Some mornings, breakfast happens in a rush: a quick bowl, a quick drink, and you’re out the door… then you’re hungry again far too soon.

    Here’s a tiny habit that can change how breakfast feels—without changing your whole life:

    The One-Spoon Upgrade: add 1 tablespoon of groundnut flour to what you already eat.

    It’s simple, it’s tasty, and it works brilliantly with familiar breakfasts like pap, oats, smoothies, cereal, or pancakes.

    Quick note: Groundnuts are peanuts. If you have an allergy, please skip this completely.

    What is groundnut flour?

    Groundnut flour is finely milled groundnuts—that’s it.
    It adds a naturally nutty flavour, and it’s an easy way to add more body to breakfasts that can feel “light”.

    If you’ve never tried it, start small: 1 tablespoon. Your tastebuds will tell you how fast to level up.

    The One-Spoon Rule (so you don’t get lumps)

    If you’ve ever added groundnut flour straight into hot pap or hot oats and it clumped… you’re not alone.

    Use this simple method:

    1. Put 1 tablespoon groundnut flour in a bowl/cup.
    2. Add 2–3 tablespoons of cool water (or milk) and stir to make a smooth paste.
    3. Pour it into your breakfast and stir well.

    That’s it. Smooth, no lumps, better texture.

    5 breakfasts that love groundnut flour

    1) Pap (ogi/akamu)

    Pap is comfort—groundnut flour makes it feel more “complete”.

    How to do it:
    Mix 1 tablespoon groundnut flour with cool water → stir into pap → add your preferred sweetener and toppings.

    Taste tip: A little goes a long way. Start with 1 tablespoon before trying 2.

    2) Oats

    If you like your oats thicker and more filling, this is a game-changer.

    How to do it:
    Stir in the groundnut flour paste during the final 1–2 minutes of cooking.

    3) Smoothies

    This is one of the easiest places to start because blending handles the texture.

    How to do it:
    Add 1 tablespoon directly into the blender with banana, milk, yoghurt, or your usual mix.

    4) Breakfast pancakes

    You can add groundnut flour to pancake batter for extra nutty flavour.

    How to do it:
    Add 1 tablespoon to your batter and whisk well (or blend).

    5) Cereal / granola bowls

    If you enjoy a crunchy cereal bowl, groundnut flour can make the milk feel richer.

    How to do it:
    Mix the groundnut flour paste into your milk first, then pour over your bowl.

    A simple 7-day “one-spoon” routine (no stress)

    • Mon: Pap + 1 spoon groundnut flour
    • Tue: Oats + 1 spoon groundnut flour
    • Wed: Smoothie + 1 spoon groundnut flour
    • Thu: Pap + 1 spoon groundnut flour
    • Fri: Oats + 1 spoon groundnut flour
    • Sat: Pancakes + 1 spoon groundnut flour
    • Sun: Cereal bowl + 1 spoon groundnut flour

    Repeat what you loved. Drop what you didn’t. Keep it easy.

    Common questions

    Is groundnut flour the same as peanut butter?

    Not quite. Peanut butter is a paste (with a different texture and use). Groundnut flour is dry and mixes differently—especially in pap, oats, and baking.

    How much should I use?

    Start with 1 tablespoon per serving. If you enjoy it and your breakfast can carry it, try 2 tablespoons.

    Can I add it to hot food?

    Yes—just mix with cool liquid first to reduce clumping.

    Who should avoid it?

    Anyone with a groundnut/peanut allergy should avoid it completely.

    Storage tips (to keep it fresh)

    • Keep it sealed after use.
    • Store in a cool, dry place away from heat.
    • If your kitchen runs warm, keeping it chilled can help it stay fresher for longer.

    Ready to try the One-Spoon Upgrade?

    Shop Groundnut Flour:
    Nature Powered Groundnut Flour → https://greenunison.com/product/nature-powered-groundnut-flour/

    Prefer to order on WhatsApp?
    Catalogue: https://wa.me/c/2348103043789

    Chat to order: https://wa.me/2348103043789?text=Hi%20Green%20Unison%20%F0%9F%91%8B%F0%9F%8F%BE%20I%E2%80%99d%20like%20to%20order%20Nature%20Powered%20Groundnut%20Flour%20for%20my%20breakfast%20%E2%80%9Cone-spoon%20upgrade%E2%80%9D.%20Please%20share%20available%20sizes%2C%20prices%2C%20and%20delivery%20options.%20Thank%20you%21

    Or visit: greenunison.com

  • Clean Eating Upgrade: How to Switch Your Swallow to Plantain Flour Without Stress

     

    If you’ve been thinking, “I want to eat a bit cleaner, but I still want my swallow,” you’re not alone.

    Clean eating doesn’t have to mean salad every day or complicated rules. Sometimes, it’s as simple as choosing a swallow that comes from one familiar ingredient you can pronounce, cooked the same way you already love.

    That’s where plantain flour swallow comes in a simple, comforting plantain flour swallow upgrade that still feels like home.

    What Does “Clean” Mean Here?

    When we say “clean” in this context, we’re talking about:

    • Short ingredient lists
    • Familiar, minimally processed foods
    • Products you can explain in one sentence

    For swallow, that looks like:

    • A flour that is made from one main ingredient
    • No artificial colourants
    • No flavour enhancers
    • No unnecessary additives

    Plantain flour fits that picture beautifully when it’s made from carefully dried, milled unripe plantain.

    What Exactly Is Plantain Flour Swallow?

    Plantain flour swallow is made by cooking plantain flour with hot water until it becomes smooth, stretchy and moldable very similar to other swallows you already know, just with a different base.

    Good plantain flour is usually:

    • Made from peeled, dried, finely milled unripe plantains
    • Naturally free from artificial colourants
    • Neutral to slightly earthy in taste
    • Easy to pair with vegetable, fish, meat or mixed soups

    If you want a version that is already finely milled and ready for smooth swallow, you can look at:

    It’s designed for instant plantain amala-style swallow, with no sieving needed.

    Why People Call It a “Clean Eating Upgrade”

    1. Simple, clear ingredients

    When your swallow is made from just plantain flour and water, you know exactly what is on the plate. It fits nicely into a clean eating mindset where you can recognise and trust the ingredients.

    2. Familiar comfort, adjusted in a gentle way

    You still sit down with a warm plate of swallow and soup. You still tear, dip and enjoy. The routine is the same the main change is the flour you used.

    3. Easy to fit into normal life

    You don’t have to change your entire cooking style. Most of your soups stay the same. You’re just swapping the base you mould on the side.

    For many people, that’s a realistic way to “upgrade” without turning their whole kitchen upside down.

    How to Switch Your Swallow to Plantain Flour (Step by Step)

    If you’ve only ever eaten other types of swallow, trying something new can feel risky. Here’s a gentle way to start.

    Step 1: Start with a small quantity

    For the first trial:

    • Cook plantain flour for just one person, or
    • Make a mix of half plantain flour, half your usual swallow flour

    This way, the taste and texture are not a shock, and you can adjust gradually.

    Step 2: Learn the water–flour balance

    Plantain flour can behave slightly differently from other flours, so take note of:

    • How much water you boil
    • How much flour you sprinkle in
    • How long you stir on the heat

    A simple starting mini-guide (you can adjust to your preference):

    1. Bring water to a gentle boil.
    2. Reduce the heat slightly.
    3. Sprinkle in plantain flour gradually, stirring firmly with a wooden spoon.
    4. Keep mixing until it thickens and pulls away from the sides of the pot.
    5. If it’s too soft, sprinkle a little more flour. If it’s too thick, add a splash of hot water and mix in well.

    Using a finely milled option like

    Smooth Plantain Flour (Elubo Ogede)

    helps reduce lumps and makes the process quicker.

    Step 3: Pair it with soups you already love

    Don’t change everything at once. Use the same soups you normally enjoy:

    • Leafy vegetable soups
    • Pepper-based soups
    • Egusi-style soups
    • Light broths with fish or meat

    Keeping the soup familiar makes it easier to adjust to the new swallow texture.

    Step 4: Notice how it feels for you

    Pay attention to:

    • How satisfied you feel
    • How the texture feels in your mouth
    • How easy it is to finish your plate

    Everyone’s preferences are different. The goal isn’t perfection it’s finding what truly works for your own body and routine.

    Tips for Getting the Best Result with Plantain Flour Swallow

    • Use hot, not lukewarm water for cooking. It helps the flour bind properly.
    • Stir with confidence. Gentle, slow stirring can create more lumps. A firm, circular motion helps keep it smooth.
    • Cover and steam for a minute after cooking, then give it a final stir. This often improves the stretch and softness.
    • Serve it fresh. Like many swallows, plantain swallow is at its best soon after cooking.
    • Store the flour well. Keep it in an airtight container in a cool, dry cupboard, and always use a dry spoon.

    Where Plantain Flour Fits in Your Clean Eating Pantry

    Plantain flour works well alongside other simple, clean staples, for example:

    With just a few of these on your shelf, you can pull off:

    • Weeknight swallow and soup
    • Light weekend brunches
    • Pancakes or bakes using plantain flour as part of your flour mix
    • Quick thickening for certain dishes

    Gentle, Real-Life Clean Eating

    Clean eating doesn’t have to be dramatic. Sometimes, it’s just:

    • Reading the label
    • Choosing the simpler option
    • Stocking your pantry with things you actually cook with

    Switching from one type of swallow to plantain flour swallow is one of those quiet upgrades: your plate still looks familiar, but your ingredient list gets calmer and shorter.

    If you’ve been curious about plantain swallow, this might be your sign to try a small pot, taste it with your favourite soup, and see how your own body and schedule respond.

    Ready to Try the Plantain Flour Swallow Upgrade?

    When you’re ready to give it a proper test in your own kitchen, you can order directly:

    Prefer to chat first or order via message?

    Plantain flour swallow might not be the only way to enjoy a good meal, but it’s a beautiful option to have on the table especially if you’re gently moving towards cleaner, calmer, more intentional eating.

  • 10-Minute Smooth Plantain Flour Power Porridge (No Oats Needed)

    Mornings can be wild. Between traffic, school runs, work, and everything in between, a proper breakfast often loses the battle.

    If you’re tired of skipping breakfast – or you’re bored of the same bowl of oats – this creamy Smooth Plantain Flour breakfast porridge is for you. It’s ready in about 10 minutes, uses things you already have at home, and turns one of your favourite pantry staples into a warm, satisfying bowl.

    In this guide you’ll learn:

    • why plantain flour works brilliantly as breakfast, not just swallow
    • the exact step-by-step recipe for a 10-minute power porridge
    • topping ideas to keep things interesting all week
    • how to shop the ingredients quickly if you don’t already have them

    This article is for general food inspiration only and is not nutrition or medical advice.

    Why plantain flour works for breakfast

    Smooth Plantain Flour from Green Unison is made from 100% unripe plantains, gently dried and finely milled, with no additives. It’s naturally gluten-free and grain-free, and provides complex carbohydrates, potassium and resistant starch.

    In everyday language, that means a plantain-based porridge can help you:

    • feel more satisfied than a sugary snack
    • enjoy the familiar comfort of pap or custard
    • still keep things relatively light and simple

    Because the flour is milled very finely to make smooth amala ogede without sieving, it also blends quickly into hot liquid – perfect when you only have a few minutes.

    10-minute Smooth Plantain Flour breakfast porridge

    This recipe makes one generous adult bowl. Double or triple for the family.

    Ingredients

    Base

    • 3–4 tablespoons Smooth Plantain Flour (Elubo Ogede)
      – Order here: https://greenunison.com/product/nature-powered-plantain-flour/
    • 1 cup (240 ml) water
    • ½ cup (120 ml) milk of choice – dairy or plant-based
    • or use all water if you prefer
    • Small pinch of salt (optional)

    To sweeten (pick one)

    • 1–2 teaspoons honey or date syrup
    • or 1 ripe banana, mashed into the bowl

    Toppings (mix and match)

    • Sliced banana or other fresh fruit
    • A small handful of roasted groundnuts or any nuts you like
    • A sprinkle of seeds (e.g. sesame, sunflower, pumpkin)
    • A pinch of cinnamon or grated nutmeg

    Method (ready in about 10 minutes)

    1. Make a smooth plantain paste (2 minutes)
    • Add the plantain flour to a small bowl.
    • Whisk in 3–4 tablespoons of cool water to form a smooth, lump-free slurry.
    1. Heat your liquid (3 minutes)
    • Pour the remaining water and milk into a saucepan.
    • Add the pinch of salt if using.
    • Bring to a gentle simmer over medium heat.
    1. Cook the porridge (3–4 minutes)
    • Once the liquid is steaming, reduce the heat to low.
    • Slowly pour in the plantain slurry while whisking continuously.
    • Keep stirring as it thickens. Within a few minutes you should have a creamy, spoon-coating porridge.
    • If it becomes too thick, add a splash of hot water or milk and whisk until smooth again.
    1. Sweeten and serve (1–2 minutes)
    • Take the pot off the heat. Stir in honey, date syrup or mashed banana to taste.
    • Pour into a bowl and add your favourite toppings: groundnuts for crunch, slices of banana, a sprinkle of seeds, or a dusting of cinnamon.

    That’s it – a warm bowl of plantain power porridge in the time it takes some people to make a cup of tea.

    Easy variations to keep breakfast exciting

    Once you’ve nailed the basic method, you can tweak the bowl to suit your mood and what you have at home.

    1. Nutty energy bowl

    • Stir 1 tablespoon of peanut butter or groundnut paste into the porridge right at the end.
    • Top with chopped roasted groundnuts and banana slices.

    This adds extra creaminess and a satisfying nutty taste, pairing nicely with the mild flavour of unripe plantain flour.

    2. Coconut & cinnamon “weekend treat”

    • Replace half the milk with coconut milk.
    • Add a pinch of cinnamon or nutmeg while the porridge cooks.
    • Finish with toasted coconut flakes and a drizzle of honey.

    You get a fragrant, dessert-like porridge that still leans on familiar pantry staples.

    3. Plantain–corn swirl bowl

    If you love pap and tuwo, this is a fun twist that pulls both worlds together.

    • Cook your plantain porridge as above, but a little looser.
    • In a separate mug, whisk 1 tablespoon of Green Unison Silky Corn Flour into 2–3 tablespoons of water to form a smooth slurry.
    • Stir the corn flour slurry into the hot plantain porridge and simmer for another minute until thick and silky.

    The result is a plantain–corn hybrid porridge with the nostalgia of pap and the extra body of plantain flour. Use Green Unison’s finely milled corn flour for a smooth, lump-free result:
    https://greenunison.com/product/nature-powered-corn-flour/

    How much Smooth Plantain Flour do I need?

    For a creamy single-serve breakfast bowl:

    • 3–4 tablespoons Smooth Plantain Flour is usually enough for one adult, depending on how thick you like it.
    • A 1 kg pouch can give roughly 40 bowls at 25 g (about 3 tablespoons) per serving, so it stretches nicely for regular weekday breakfasts.

    If you’re feeding children or someone with a smaller appetite, simply halve the quantities and loosen the porridge with more water or milk.

    Frequently asked questions

    Is this porridge gluten-free?

    Smooth Plantain Flour from Green Unison is made from 100% unripe plantain with no wheat added, so it is naturally gluten-free.

    If you need to avoid gluten for health reasons, always check the full product label and speak with a qualified health professional for individual advice.

    Can I make it with only water?

    Yes. Using only water gives a lighter, more pap-like porridge. Using some milk makes it richer and creamier. You can also add a splash of evaporated milk or coconut milk on top when serving.

    Can I meal-prep this?

    Plantain porridge is best eaten fresh, but you can:

    • pre-mix dry ingredients (plantain flour plus spices) in jars,
    • or cook a batch and reheat gently with a splash of water or milk, whisking to smoothen again.

    Where to buy Smooth Plantain Flour and Corn Flour

    Ready to try this 10-minute power breakfast?

    • Smooth Plantain Flour (Elubo Ogede) – finely milled, no sieving needed, great for swallow, porridges, smoothies and baby foods:
      https://greenunison.com/product/nature-powered-plantain-flour/
    • Silky White/Yellow Corn Flour – quick-cooking, naturally gluten-free corn flour for tuwo, pap-style bowls and rustic baking:
      https://greenunison.com/product/nature-powered-corn-flour/

    Browse the full flour range in the eShop:
    https://greenunison.com/shop/

    Order in a few taps

    Prefer to order through chat rather than the website?

    • WhatsApp catalogue:
      https://wa.me/c/2348103043789
    • Chat directly to order Smooth Plantain Flour (pre-filled message):
      https://wa.me/2348103043789?text=Hi%20Green%20Unison%2C%20I%27d%20like%20to%20order%20Smooth%20Plantain%20Flour%20for%20breakfast%20porridge.

    Just tap send, confirm your pack size, and the team will guide you through delivery options.

  • 10-Minute Banana Groundnut Pancakes: Healthy Breakfast You Can Actually Make

    Some mornings, you blink and it’s already almost time to step out.

    You want something warm, filling and a little bit special – not just dry bread and margarine again – but you don’t have 45 minutes to start making a full spread.

    That’s where these 10-minute banana groundnut pancakes come in. 🥞✨

    They use everyday pantry staples, are naturally sweetened with ripe banana, and get a gentle protein boost from groundnut flour – so breakfast actually feels satisfying, not “snack level”.

    Why quick, healthy pancakes are everywhere right now

    Look around online and you’ll notice the same pattern:

    • Short, step-by-step breakfast videos.
    • Recipes with 5–7 ingredients you can recognize.
    • A big shift toward high-protein, high-fibre breakfasts that keep you full longer.

    People are busy, but they still want:

    • Comfort food (hello, pancakes 🥞)
    • Without a heavy sugar crash
    • And without complicated, imported ingredients

    This recipe is built around exactly that: simple, familiar ingredients you probably already have at home, plus a few natural upgrades from the Green Unison eShop.

    What makes these pancakes feel “healthier” than the usual ones?

    This is still breakfast, not medicine – so we’re focusing on balance and better choices, not perfection.

    Here’s what’s different:

    1. Natural sweetness from ripe banana

    Instead of loading the batter with sugar, we let a ripe banana do most of the sweetening.

    You still get a soft, sweet pancake – but the sweetness comes packaged with fibre, potassium, and flavour, not just empty calories.

    You can always drizzle a little honey or date syrup on top if you like things sweeter, but the base recipe is already quite pleasant on its own.

    2. Extra protein and nuttiness from groundnut flour

    We add a few tablespoons of Finely-ground Groundnut Flour to the batter.

    Groundnut (peanut) flour is:

    • Naturally rich in plant protein and healthy fats
    • Finely milled so it mixes smoothly into batters and drinks
    • Traditionally used in soups, smoothies and “energy” snacks

    In this recipe, it does two important jobs:

    1. Adds that toasty, nutty flavour that banana loves.
    2. Gently increases the protein so breakfast feels more substantial.

    Many people find that breakfasts with some protein and fibre help them stay satisfied for longer and reduce mid-morning “what can I snack on now?” moments.

    3. Option to swap in local whole-grain flours

    You can use regular wheat flour if that’s what you have – but to keep things closer to whole foods, you can also swap in some of Green Unison’s flours:

    • Smooth Plantain Flour (Elubo Ogede)
      Naturally gluten-free, made from 100% unripe plantain, and finely milled. It’s usually used for amala ogede, but also works nicely in pancakes as a partial flour replacement.
    • Silky White/Yellow Corn Flour
      Finely milled Nigerian corn flour that mixes lump-free and adds a gentle corn flavour.

    For this recipe, the base is simple:

    • Wheat flour for structure (or a mix of wheat and plantain flour)
    • Groundnut flour for flavour + protein
    • Banana for sweetness
    • Egg for binding

    You can adjust the mix depending on what’s in your kitchen.

    10-Minute Banana Groundnut Pancake Recipe

    Serves: 1–2 (about 6 small pancakes)
    Total time: About 10 minutes (including mixing and cooking)

    Ingredients

    Wet ingredients

    • 1 ripe banana, medium (the more spotted, the sweeter)
    • 1 egg (or flax “egg” – see notes below)
    • 1/4 cup milk (dairy or plant-based)
    • 1 teaspoon vegetable oil or melted butter for the batter (optional, for tenderness)

    Dry ingredients

    For cooking

    • 1–2 teaspoons oil or butter for the pan (choose the one you prefer)

    Optional toppings

    • Fresh fruit (banana slices, pawpaw, berries, etc.)
    • A small drizzle of honey or date syrup
    • A spoon of yogurt
    • A sprinkle of chopped roasted groundnuts

    Step 1 – Mash, whisk, and mix (3 minutes)

    1. In a medium bowl, peel and mash the banana with a fork until smooth with only tiny lumps.
    2. Add the egg and whisk together until the mixture looks uniform.
    3. Pour in the milk and optional oil or melted butter; mix well.

    In a separate small bowl, combine:

    • Wheat flour (or wheat + plantain flour)
    • Groundnut flour
    • Baking powder
    • Salt
    • Cinnamon (if using)

    Gently add the dry mix into the wet mix and fold until just combined.

    The batter should be slightly thick but still pourable.
    If it looks too thick, add a splash more milk. If it looks watery, sprinkle in a little more wheat or plantain flour.

    Step 2 – Heat the pan (1 minute)

    1. Place a non-stick pan or flat frying pan on medium heat.
    2. Allow it to warm up, then add a small teaspoon of oil or butter and swirl to coat the surface lightly.

    You want the pan hot enough that a drop of batter sizzles gently but doesn’t burn immediately.

    Step 3 – Cook the pancakes (5–6 minutes)

    1. Scoop about 2 tablespoons of batter per pancake onto the pan.
    2. Let it cook for 2–3 minutes, until:
    • You see small bubbles on the surface, and
    • The edges look slightly set.
    1. Gently flip with a spatula and cook the other side for another 1–2 minutes until golden brown.

    Because of the banana and groundnut flour, these pancakes brown a bit faster than plain ones, so keep the heat at medium rather than high.

    Repeat until all the batter is used, adding a few drops of oil between batches if needed.

    Step 4 – Serve and enjoy

    Stack the warm pancakes on a plate and add your favourite toppings:

    • Sliced banana or other fruit
    • A light drizzle of honey or date syrup
    • A spoon of yogurt and a sprinkle of chopped roasted groundnuts for crunch

    Serve immediately for the best texture – soft inside, gently crisp at the edges. 🥞💛

    Ingredient swaps and variations (using what’s in your kitchen)

    The aim is to work with what you already have, while giving gentle upgrades.

    1. Make it more filling with plantain flour

    Want a little more fibre and a different flavour?

    Swap half of the wheat flour for
    Smooth Plantain Flour (Elubo Ogede).

    • Start with this ratio:
    • 2 tbsp wheat flour + 2 tbsp plantain flour
    • You may need a tiny splash more milk, because plantain flour can thicken the batter slightly.

    The result: pancakes with a soft, slightly denser bite and a subtle plantain note.

    2. Corn pancake twist

    If you enjoy the taste of cornmeal pancakes or “almost akara vibes” in your breakfasts, you can swap part of the wheat flour for

    Silky White/Yellow Corn Flour.

    Try:

    • 2 tbsp wheat flour
    • 1 tbsp corn flour
    • 1 tbsp plantain flour (optional)
    • 2 tbsp groundnut flour

    This gives a pancake with a comforting corn flavour, still held together by the wheat and egg.

    3. Egg-free / vegan variation

    If you avoid eggs, you can make a quick flax “egg”:

    • Mix 1 tablespoon ground flaxseed with 3 tablespoons water, stir and let it sit for 5 minutes until gel-like.
    • Use this instead of the egg and pair it with plant-based milk.

    The pancakes may be slightly less fluffy, but still soft and tasty. Make them smaller (bite-size) so they flip easily.

    4. For baby / toddler breakfasts

    For toddlers who already eat eggs and peanuts safely:

    • Make the pancakes small – mini circles that are easy to pick up.
    • Go light on salt and skip the honey (especially for children under 1).
    • Serve with soft fruit and yogurt instead of sugary syrups.

    Always consider any allergies and your paediatrician’s advice when introducing new foods.

    Simple breakfast FAQ (based on real kitchen questions)

    “Can I make the batter ahead and fry later?”

    You can mix the dry ingredients ahead and keep them in an airtight jar.

    When you’re ready to cook, just:

    • Mash banana
    • Add egg + milk
    • Stir in a few spoons of your premixed dry blend

    Because baking powder works best freshly mixed, it’s better not to keep the wet batter sitting for long hours.

    “Do I have to use groundnut flour?”

    No – but it really helps with flavour and texture.

    If you leave out Finely-ground Groundnut Flour, you can:

    • Add a tablespoon of oil or a spoon of peanut butter to keep some richness, or
    • Use a bit more wheat flour and accept a milder flavour.

    If you have peanut allergies in the house, skip groundnut flour completely and use only wheat/plantain/corn flour and banana.

    “Is this ‘diet’ food?”

    Not really. These pancakes are:

    • Made from familiar, minimally processed ingredients
    • Naturally sweetened mostly with fruit
    • Gently boosted with plant protein and fibre

    They’re not a “miracle weight loss” recipe – just a smarter everyday breakfast that feels comforting and keeps you going.

    “What can I drink with it?”

    A warm, soothing herbal tea goes beautifully with pancakes.

    If you’d like a refreshing, caffeine-free option, you can try our guide on brewing spearmint tea using dried spearmint leaves here:

    It’s a nice way to bring more herbs into your morning routine.

    How to get the ingredients from Green Unison

    You don’t need to stress about hunting for good flours around town. You can get everything delivered:

    Explore more in the full eShop here:

    Ready to try it? Here’s your next step 💚

    If this recipe sounds like something you’d actually make on a busy morning, here’s how we can help you get started quickly:

    • 📦 View products and prices at a glance:
      Open our WhatsApp catalog to see all flour and pantry options in one place.
    • 💬 Chat with us on WhatsApp for help choosing products:
      Tap below to send us a message and we’ll guide you on what to order for these pancakes and other quick breakfasts: Chat with Green Unison on WhatsApp

    When you try the recipe, feel free to share a photo and tag us – we love seeing real breakfasts made with our farm-powered ingredients.

    Here’s to warm, nourishing pancakes that actually fit into real-life mornings. 🥞💚

  • Power Up Your Pap & Smoothies with Natural Groundnut Goodness

    Power Up Your Pap & Smoothies with Natural Groundnut Goodness

    Do you often feel hungry just an hour after breakfast? It might be time to power up your pap and smoothies with a simple, natural addition: groundnuts! In this post, you’ll learn why groundnuts are a nutrient-dense upgrade, how to use them in pap and smoothies, and science-backed reasons they keep you fuller and more energized—all while staying delicious and easy.

    What You’ll Learn

    • Why groundnuts instantly boost the nutrition of pap and smoothies
    • Easy ways to add roasted groundnuts, peanut butter, or groundnut flour
    • Science-backed benefits: fullness, energy, healthy fats, antioxidants
    • How groundnuts fit into year-end wellness and harmattan season eating
    • How to shop high-quality groundnuts easily (with links)

    Why Add Groundnuts? (The Nutrient Boost)

    Groundnuts are more than a snack—they’re a compact source of:

    ✔ Plant Protein + Healthy Fats

    Groundnuts contain approximately 25% protein and heart-friendly fats, helping you stay full longer and maintain steady energy.

    ✔ Fiber + Essential Vitamins

    With fiber plus vitamins like Vitamin E, magnesium, biotin, and B-vitamins, groundnuts support digestion, immunity, and skin health.

    ✔ Antioxidants

    Groundnuts naturally contain compounds like resveratrol and flavonoids—great for cellular protection and overall wellness.

    In short: adding groundnuts transforms pap and smoothies from plain carbs into balanced, nutrient-rich meals.

    How to Upgrade Your Pap with Groundnuts

    Pap (ogi/akamu) is comforting—but on its own, it’s mostly carbohydrates. Adding groundnuts completely changes that.

    1. Stir in Groundnut Flour

    Mix 1–2 tablespoons of finely ground groundnut flour into hot pap.

    • Makes pap richer
    • Adds protein and healthy fats
    • Creates a creamy, nutty taste

    2. Add Peanut Paste or Peanut Butter

    A spoonful boosts flavor and makes pap more filling.

    3. Top with Crushed Groundnuts

    For those who enjoy texture, sprinkle crushed roasted groundnuts for crunch + nutrition.

    Cultural note: Traditional Tom Brown mixes (roasted grains + groundnuts) show how well groundnuts pair with pap for nourishment.

    How to Upgrade Your Smoothies with Groundnuts

    Smoothies taste great—but without protein, they may not keep you full. Groundnuts fix that immediately.

    1. Add Peanut Butter

    One spoon = creamier texture + protein + healthy fats.

    2. Blend Roasted Groundnuts

    Your blender turns them into fresh peanut cream inside the smoothie.

    3. Use Groundnut Flour

    Perfect for people with small blenders. Two spoons disappear smoothly into your drink.

    Why it Works

    The combination of protein + fiber + fat digests slowly, keeping you full much longer. Many people say groundnut smoothies keep them satisfied till lunchtime or beyond.

    Groundnuts for Year-End Wellness (Detox & Harmattan Season)

    As harmattan approaches, groundnuts become even more useful.

    ✔ Skin Support

    Healthy oils in groundnuts help nourish your skin from within during dry weather.

    ✔ Whole-Food Detox Support

    During year-end “clean eating” resets, replacing processed snacks with whole foods like groundnuts supports digestion and metabolism naturally.

    ✔ Warmth + Energy**

    Groundnuts provide slow, steady energy—perfect for chilly harmattan mornings paired with a warm bowl of pap.

    Quick Recap

    • Groundnuts add protein, fiber, healthy fats, antioxidants
    • They keep you fuller longer
    • They make pap and smoothies tastier and more nourishing
    • They support skin health and better eating habits during harmattan
    • They are affordable, accessible, and incredibly versatile

    Shop Groundnuts from Green Unison 🥜

    Upgrade your meals with quality, nature-powered groundnut products:

    👉 Dried Groundnuts

    Perfect for snacking, making peanut paste, grinding into flour, or adding into pap.
    Buy Dried Groundnuts
    Add to Cart on WhatsApp

    👉 Groundnut Flour

    Finely milled, lightly roasted—ideal for pap, smoothies, soups, and baby food.
    Buy Groundnut Flour
    Add to Cart on WhatsApp

    Why Choose Green Unison Groundnuts?

    Not all groundnuts are created equal — and how they’re handled matters. At Green Unison, we go beyond just selling groundnuts. We ensure you’re getting the purest, freshest, nutrient-rich form possible.

    ✔ Carefully Handled for Maximum Nutrition

    Our groundnuts are slow-dried, gently processed, and never overheated, helping preserve their natural healthy fats, antioxidants, vitamins, and rich nutty flavour.

    ✔ Airtight, Reusable Packaging

    Every pack is sealed in food-safe, airtight packaging designed to lock in freshness, protect nutrients, and allow easy resealing.

    ✔ Consistent Quality in Every Spoon

    Each batch undergoes strict quality checks for a clean, uniform, wholesome experience.

    Prefer to Order or Ask Questions via Chat?

    Tap below to chat instantly:
    Chat with Us on WhatsApp

    Or browse the full catalogue:
    WhatsApp Catalogue

  • Choosing Healthy Flours for Nutrient-Dense Meals: Plantain & Corn Made Simple

    Choosing Healthy Flours for Nutrient-Dense Meals: Plantain & Corn Made Simple

    These days, the flour shelf can feel like a small market on its own. Different colours, different claims, different prices. It is very easy to grab whatever is closest and run.

    However, flour is not just powder. It becomes swallow for your soups, porridge for breakfast, and even snacks for the lunchbox. Because of that, it helps to know which flours are actually simple and nutrient-dense, and which ones are better left on the shelf.

    This guide focuses on two everyday heroes:

    • plantain flour
    • corn flour (maize)

    You will see:

    • how to read their labels without stress
    • what “nutrient-dense” really means in everyday cooking
    • easy ways to turn them into gentle, filling meals

    Along the way, you will meet some kitchen staples from our range:

    If you would like to learn more about plantain specifically, you can also read:

    What does “nutrient-dense” really mean?

    “Nutrient-dense” sounds like a big nutrition word, but in normal kitchen language it simply means:

    • you are getting more useful nutrients per spoonful
    • you are not carrying extra baggage from unnecessary sugar, fat or additives

    For flours, nutrient-dense options usually:

    • are made from a single, recognisable ingredient (for example, unripe plantain or whole maize)
    • contain some fibre and complex carbohydrates, not only highly refined starch
    • avoid long lists of additives, colourings and flavourings

    This does not mean you can never touch other flours again. It simply means that your everyday staples work better for your body when they are simple, minimally processed and predictable.

    How to read a plantain flour label without stress

    Plantain flour has become popular with people who want meals that feel satisfying but not too heavy. Even so, not every plantain flour in the nylon is the same.

    Here is a gentle, three-step way to read the label.

    1. Start with the ingredients list

    A clean plantain flour should have a very short list, usually something like:

    “100% unripe plantain”

    That tiny sentence tells you a lot:

    • there is no mixing or bulking with cheaper flours
    • there is no added sugar trying to make the flour sweet on its own
    • the product is based on a single, familiar ingredient your grandmother would recognise

    Our Smooth Plantain Flour (Elubo Ogede) is made from 100% unripe plantain, gently processed with no fillers.

    2. Look for drying and milling details

    Good plantain flour producers often mention things like:

    • low-heat or gentle drying
    • fine milling in food-safe equipment

    Why does this matter?

    • Gentle drying helps the flour keep its natural colour and flavour.
    • Fine milling means you get a smooth swallow with no sieving, which saves time and reduces waste.

    3. Check the packaging and storage advice

    A good pack of plantain flour will usually:

    • come in a resealable, food-grade pouch
    • include simple instructions on how to store it

    Once you bring it home, it helps to:

    • pour a working quantity into a clean, dry airtight container
    • keep the rest sealed, away from heat, light and steam

    How to read a corn flour label

    Corn (maize) flour is a long-time friend of pap, swallow and simple home baking. Yet the labels can still be confusing. Some packs are basically pure starch, while others give you more of the whole grain.

    1. Again, start with ingredients

    Look for a clear line such as:

    “100% maize / 100% corn”

    This tells you that:

    • the flour is based on a single grain, not a mystery blend
    • there are no extra flavourings hiding inside the pack

    Silky White/Yellow Corn Flour – Effortless Use is made from carefully selected maize, milled fine for smooth cooking.

    2. Think about whole grain vs very refined

    Some products are almost pure corn starch. They can be useful in baking, but they are not as satisfying as flours that keep more of the grain.

    For everyday meals, you generally want a flour that:

    • keeps its natural white or yellow corn colour
    • cooks into a swallow or batter that feels smooth but present, not like thin paste

    This kind of texture usually pairs better with vegetable-rich soups and sauces, which makes it easier to build balanced plates.

    3. Watch out for extra sugar and heavy flavourings

    Some instant mixes add a lot of sugar, creamers or artificial flavours. They may taste nice as once-in-a-while treats, but they are not ideal as a daily base for family meals.

    Try to keep your everyday flours as close to the original plant as possible. Save the sugary mixes for days when you are consciously choosing a treat.

    Plantain vs corn flour: gentle nutrition snapshot

    Every body is different, and this is not medical advice. However, it helps to have a simple picture in mind when you are choosing flours for your home.

    Plantain flour (from unripe plantain)

    Unripe plantain flour typically offers:

    • complex carbohydrates that support steadier energy compared to very sugary foods
    • some dietary fibre
    • resistant starch, a special type of starch that behaves a little like fibre in the gut
    • naturally occurring minerals such as potassium

    Because of this combination, many people find plantain-based meals filling but not overly heavy, especially when the plate also contains vegetables and protein.

    Corn flour (from maize)

    Corn flour made from whole maize can provide:

    • complex carbohydrates for everyday energy
    • fibre, especially when more of the grain is kept
    • a neutral, familiar taste that fits many soups and sauces

    When you combine corn swallow with generous vegetables and a reasonable portion of protein, you get a plate that feels traditional yet still respects what your body needs.

    Building a nutrient-dense plate with plantain and corn flour

    Flour is only one part of the story. To turn it into a truly nutrient-dense meal, it helps to think about the whole plate.

    A simple picture you can use is:

    • about ½ of the plate: vegetables (leafy greens, mixed vegetables, okro, etc.)
    • about ¼ of the plate: swallow or porridge made from plantain or corn flour
    • about ¼ of the plate: protein such as beans, fish, eggs or lean meat

    Portions will change depending on age, activity level and health advice from your doctor, but this visual helps you plan meals that feel balanced rather than extreme.

    Now let us turn this into real food.

    Recipe 1: Breakfast bowl with plantain, pap and groundnut

    This bowl is warm, gentle and surprisingly filling.

    You will need:

    Method

    1. In a bowl, mix the plantain flour and pap powder with a little cool water to form a smooth paste.
    2. Bring water to a gentle boil in a pot.
    3. Gradually pour the paste into the hot water while stirring continuously.
    4. Cook for a few minutes until the mixture thickens and becomes smooth.
    5. Adjust the thickness with more water or milk.
    6. Serve in a bowl, sprinkle groundnut flour on top and finish with fruit.

    This kind of bowl combines complex carbohydrates, some fibre, and a hint of healthy fat from the groundnut, so many people find it more grounding than a sweet drink taken on an empty stomach.

    Recipe 2: Half-and-half swallow (plantain + corn flour)

    Some days you want amala ogede, other days you prefer corn swallow. On many days, a mix of both gives you the best of each world.

    You will need:

    Method

    1. Bring water to a boil in a pot.
    2. In a separate bowl, mix plantain and corn flour together. You can start with a 50:50 ratio and adjust to your taste next time.
    3. Reduce the heat to medium.
    4. Gradually sprinkle the flour blend into the boiling water while stirring firmly.
    5. Continue to stir until the swallow becomes smooth, stretchy and lump-free.
    6. Shape and serve with a vegetable-rich soup and moderate protein.

    This simple mix spreads your flour choices, keeps the familiar swallow experience, and still supports a nutrient-dense plate when paired with plenty of vegetables.

    Recipe 3: Light home pancakes with plantain & corn flour

    For relaxed mornings or gentle evening meals, plantain and corn flour also work beautifully in pancakes.

    You will need:

    Method

    1. In a bowl, whisk plantain flour, corn flour, groundnut flour, salt and any dry spices you enjoy.
    2. Add eggs and milk gradually, stirring until you get a smooth batter.
    3. Let the batter rest for a few minutes so the flours hydrate properly.
    4. Heat a lightly oiled pan on medium heat.
    5. Pour in small rounds of batter and cook each side until golden.

    Serve with vegetables and eggs for a savoury plate, or with fruit and a drizzle of honey for a gentle treat.

    Storage tips to protect your flours

    Even the best flour loses value if it is stored badly. To keep yours fresh:

    • Keep packs away from heat and steam. Store them in a cool, dry cupboard, not directly above the cooker.
    • Use airtight containers. After opening, pour a working quantity into a clean, dry jar and close it tightly.
    • Always use dry spoons. Wet spoons encourage clumping and spoilage.
    • Rotate older stock first. Place earlier purchases in front so they are used before new ones.

    If your kitchen is very humid, you can store part of the flour in the freezer in a well-sealed container. Allow it to return fully to room temperature before opening the container, so condensation does not form inside.

    Quick checklist for choosing healthy flours

    Next time you stand in front of the flour shelf, you can use this short checklist:

    1. Is the ingredient list short and clear?
      Phrases like “100% unripe plantain” or “100% maize” are good signs.
    2. Are there unnecessary extras?
      Everyday flours do not need heavy sugar, flavourings or colourings.
    3. Does the brand explain its process?
      Low-heat drying and fine milling are worth paying attention to.
    4. Is the packaging protective?
      Resealable, food-grade pouches with storage advice help keep your flour safe.

    If a product ticks most of these boxes, it is more likely to support the kind of nutrient-dense meals you are trying to build at home.

    Ready to restock your flour shelf with confidence?

    If you are ready to move from “just manage anything” to intentional choices, you can start with these kitchen basics:

    You can explore all flour options here:
    Browse the Flours eShop.

    Talk to us if you need help choosing flours 😊

    If you are still unsure which flour fits your home, you do not have to figure it out alone.

    We are happy to help you choose the right flour combination for your kitchen, whether you cook for one person, a couple, or a very busy household. 💚

     

  • Plantain Flour for Better Digestion and Steady Energy: Simple Ways to Use It Every Day

    Some plates leave you feeling warm, satisfied… and completely knocked out afterwards. 🥵
    Other plates feel comforting but light enough that you can still think, work, study or care for family.

    Plantain flour often sits in that second group.

    This article explains, in simple, science-aware language, why many people find plantain flour gentler on the stomach, how it can support steadier energy, and easy ways to use it every day — without making any medical promises.

    You’ll also see where to get farm-powered Smooth Plantain Flour (Elubo Ogede) that is finely milled and ready for swallow, breakfast bowls, smoothies and more.

    Kind note: This article is for general information only and does not replace medical advice. If you have any health condition or dietary restriction, please speak with a qualified health professional before making changes to your diet.

    What exactly is plantain flour?

    Plantain flour is made from unripe plantain that has been:

    • washed and peeled
    • thinly sliced
    • gently dried
    • milled into a fine flour

    Because it is made from unripe plantain, it naturally contains:

    • complex carbohydrates
    • dietary fibre
    • a special type of carbohydrate called resistant starch
    • minerals such as potassium

    At Green Unison, our Smooth Plantain Flour (Elubo Ogede) is:

    • 100% unripe plantain (no mixing, no bulking)
    • low-heat dried to protect colour and flavour
    • finely milled for smooth amala with no sieving
    • packed in resealable, food-grade pouches

    This combination makes it a practical choice for people who want meals that feel satisfying, but not overly heavy.

    Why does plantain flour often feel gentler on the stomach?

    Everyone’s body is different, but there are a few reasons many people say plantain flour “sits better” than some heavy plates:

    1. Fibre and resistant starch

    Unripe plantain flour is naturally rich in fibre and resistant starch (a starch that behaves like fibre in the body).

    • Fibre adds bulk to food and slows down how quickly you digest it.
    • Resistant starch passes through the small intestine without breaking down fully, then is gently fermented in the large intestine by friendly bacteria.

    Together, these can:

    • support regular, comfortable digestion
    • help you feel pleasantly full, not stuffed
    • reduce the “sharp peaks and dips” in energy that come with very sugary or highly refined foods

    Research on resistant starch from different foods shows that it can lower the rise in blood sugar after a meal and support a healthy gut environment when eaten as part of a balanced diet. It is not a cure for any condition, but it is a helpful type of carbohydrate to include in everyday meals.

    2. Naturally simple ingredient list

    Good plantain flour should be just plantain — no added sugar, no whitening agents, no unnecessary additives.

    That simplicity means:

    • you know exactly what is on your plate
    • it is easier to combine with soups, stews and sides that already have spices, oil and protein
    • you can adjust portion size without worrying about hidden ingredients

    3. How you cook and serve it

    The same flour can feel very different depending on:

    • how much you eat at once
    • how thick or soft you make your swallow
    • what you eat with it (very oily, very salty or very spicy sauces will still feel heavy)

    Used in sensible portions, many people find plantain swallow “lighter” and less sleep-inducing than some alternatives — especially at night.

    Plantain flour and steady energy

    Most of the energy in plantain flour comes from complex carbohydrates. Because of the fibre and resistant starch, those carbohydrates tend to be released more steadily than very refined flours or sugary drinks.

    In everyday life, that can look like:

    • fewer sharp “rushes” and “crashes”
    • feeling full and focused for longer between meals
    • being able to finish work, errands or study after eating, instead of fighting sleep

    Of course, your whole plate still matters. Pairing plantain swallow or porridge with:

    • vegetables (for extra fibre and micronutrients)
    • beans, fish, eggs or lean meat (for protein)
    • healthy fats in moderation

    …helps your body use the energy from the flour in a more balanced way.

    Everyday ways to use plantain flour for digestion and energy

    Here are simple, realistic ways to bring plantain flour into your daily routine.

    1. Swallow that doesn’t feel too heavy

    Plantain amala (amala ogede) is the most familiar use.

    Quick method for one small/medium serving

    1. Bring about 2 cups of water to a gentle boil.
    2. Reduce the heat slightly so it is still hot but not bubbling over.
    3. Sprinkle in Smooth Plantain Flour (Elubo Ogede) gradually while stirring.
    4. Keep turning until it becomes smooth, stretchy and lump-free.
    5. Adjust with a splash of hot water if it becomes too thick.

    Serve immediately with your favourite soup or stew. To keep the plate feeling comfortable:

    • use a portion that truly matches your hunger
    • load the bowl with vegetables and quality protein
    • avoid turning the soup into a pool of oil

    2. Warm breakfast bowl for a gentle start

    A warm breakfast can be very soothing, especially for people whose stomachs are sensitive first thing in the morning.

    Simple plantain flour breakfast bowl

    1. Whisk 2–3 tablespoons of Smooth Plantain Flour (Elubo Ogede) into cool water or milk (dairy or plant-based) until smooth.
    2. Cook on low heat, stirring, until it thickens into a porridge.
    3. Sweeten lightly with dates, honey or fruit if you like.
    4. Top with nuts, seeds or a spoon of Finely-ground Groundnut Flour for extra richness and staying power.

    You get:

    • warmth and comfort
    • satisfying, slow-release carbohydrates
    • extra fibre and healthy fats from your toppings

    3. Smoothie or shake booster

    If you prefer to drink your breakfast or afternoon snack, plantain flour can add gentle thickness and extra staying power.

    How to use it

    1. Add 1–2 tablespoons of Smooth Plantain Flour (Elubo Ogede) to your blender.
    2. Pour in your usual smoothie ingredients – for example:
    3. Blend until completely smooth.
    4. Adjust liquid if it becomes too thick.

    Because the flour brings extra fibre and resistant starch, the smoothie can feel more like a proper mini-meal than just a sweet drink.

    4. Baby and toddler porridges (with care)

    Plantain flour has a mild, familiar flavour, which many babies and toddlers accept well once they are ready for family foods.

    You can:

    • cook it into a very soft porridge
    • thin it out with breastmilk, formula or appropriate milk alternatives
    • combine it with pureed vegetables or fruit

    Always follow your paediatrician’s advice on:

    • when to introduce solids
    • how thick the food should be
    • how to handle allergens

    Plantain flour should not replace professional guidance, but it can be one of several gentle staples in the cupboard.

    5. Simple pancakes, waffles and bakes

    You do not need complicated recipes to use plantain flour in snacks.

    Try:

    Because plantain flour is gluten-free, it behaves differently from wheat flour. Start by replacing 20–30% of the wheat portion and adjust from there until you find a texture your household enjoys.

    How to add plantain flour to your routine gently

    If you are new to plantain flour, there is no need to overhaul your whole diet in one week. A slow, thoughtful approach lets you notice how your body responds.

    Here’s a simple plan:

    1. Pick one meal to change first.
      For example, evening swallow or weekend breakfast.
    2. Swap just a part.
      Instead of switching 100% at once, start with half plantain flour and half your usual flour, then gradually increase the plantain portion.
    3. Watch how you feel.
      Notice your digestion, energy levels, mood and sleep before and after meals. Everyone responds differently.
    4. Keep the plate balanced.
      Add vegetables, good fats and proteins so your body has a mix of nutrients to work with.

    If at any point something does not feel right, go back a step or speak with a health professional. Listening to your body is always more important than following any trend.

    Who might especially enjoy plantain flour?

    Plantain flour can fit into many households, but it is especially attractive for:

    • people who want a swallow that feels lighter in the evening
    • students and office workers who do not want to feel sleepy after lunch
    • parents looking for simple, gentle porridges and swallow options for the whole family
    • anyone trying to add more fibre and variety to everyday meals, without giving up familiar flavours

    Again, it is not a medicine and is not meant to diagnose, treat or cure any condition. It is simply a smarter way to use a traditional ingredient, backed by what we now understand about fibre and resistant starch.

    Choosing a good-quality plantain flour

    When you are comparing bags on the shelf or online, look out for:

    • 100% unripe plantain on the ingredient list
    • low-heat or gentle drying methods
    • fine milling for smooth swallow and easy mixing
    • resealable, food-grade packaging
    • no unnecessary additives or bleaching agents

    Smooth Plantain Flour (Elubo Ogede) from Green Unison is made with:

    • carefully washed and peeled unripe plantain
    • thin slices dried under controlled, low-heat conditions
    • fine milling in food-safe equipment for a lump-free finish
    • small-batch packing into resealable stand-up pouches to keep moisture out

    You can also explore other nature-powered flours like:

    See them all together in the Flours eShop.

    Quick answers to common plantain flour questions

    1. Is plantain flour good for digestion?

    Plantain flour naturally contains fibre and resistant starch, which can support comfortable digestion and a healthy gut environment as part of a balanced diet. It is not a treatment for digestive illness, but it is a smart staple if you want meals that feel satisfying without being too heavy.

    2. Does plantain flour give energy?

    Yes. Plantain flour is a rich source of complex carbohydrates, which your body breaks down into energy more slowly than simple sugars. When you combine it with protein, vegetables and healthy fats, it can help you feel energised for longer between meals.

    3. Can I eat plantain flour every day?

    For most healthy adults, plantain flour can appear regularly in the diet — especially when you vary how you use it (swallow, porridge, smoothies and bakes). If you have any medical condition or specific dietary needs, speak with your doctor or dietitian first.

    4. Is plantain flour gluten-free?

    Unripe plantain itself does not contain gluten. Our Smooth Plantain Flour (Elubo Ogede) is made from 100% plantain with no wheat added. If you are very sensitive to gluten or have coeliac disease, always double-check labels and seek personal medical advice.

    Ready to try plantain flour for lighter, steadier meals?

    If you are curious about how plantain flour might feel in your own body, the best way is to test it gently at home.

    • Start with a small bag of Smooth Plantain Flour (Elubo Ogede).
    • Experiment with one or two of the ideas in this article this week.
    • Notice which meals your body enjoys the most.

    You can:

    • Shop online:
      Visit the Green Unison flours collection to see sizes, bundles and other nature-powered staples.
    • Browse the full WhatsApp catalogue:
      Open our WhatsApp catalogue to scroll through products, prices and pack sizes.
    • Chat with us directly on WhatsApp:
      If you would like help choosing plantain flour sizes or you want simple meal ideas for digestion and energy, send us a quick message:👉 Chat with us on WhatsApp

    We’ll help you pick the right pack for your household and share practical ways to enjoy plantain flour from breakfast to swallow — without feeling weighed down. 💚

  • Build a Smarter Pantry with Plantain Flour and Pap Powder

    A smart pantry isn’t about having everything under the sun. It’s about having a few reliable basics that can quickly become proper food when life gets busy.

    Two of those quiet heroes are plantain flour and pap powder.

    They’re comfortable, familiar staples. They store well, cook fast, and can be turned into breakfast, lunch, or supper without drama. In this guide, we’ll walk through how these two products can help you build a calmer, more organised pantry that still feels warm and generous.

    What Makes a Pantry “Smart”?

    A “smart” pantry is one that:

    • Stretches your budget without sacrificing quality
    • Reduces food stress on days when you’re tired or busy
    • Leans on clean ingredients, not shortcuts full of additives
    • Turns into real meals quickly, not just snacks

    Plantain flour and pap powder tick all of those boxes. Both are dry staples with good shelf life, both are made from well-known local crops, and both can be used in multiple ways throughout the week.

    Meet the First Staple: Plantain Flour

    Plantain flour is made from peeled, dried and finely milled unripe plantains. That’s it. No flavourings, no bleaching, no preservatives  just properly processed plantain.

    Because of how it is milled, good plantain flour:

    • Cooks into smooth swallow without endless stirring
    • Works as a thickener for soups and stews
    • Can be used for pancakes, flatbreads and simple bakes
    • Blends into smoothies or baby-friendly meals when used carefully with liquids

    If you want a version that’s already finely milled and easy to work with, you can stock

    Smooth Plantain Flour (Elubo Ogede)

    in your pantry. It’s designed to cook quickly into soft amala-style meals and also doubles as a base in other recipes.

    Meet the Second Staple: Pap Powder

    Pap (ogi/akamu) is one of those comfort foods many people grow up with. Traditionally, it means soaking, fermenting, grinding and sieving maize — a beautiful process, but also time-consuming and messy.

    Pap powder takes that same idea and makes it dry, clean and ready to cook.

    A good instant pap powder:

    • Has already been soaked, fermented, wet-milled and carefully dried
    • Contains no unnecessary additives
    • Cooks into smooth ogi in minutes
    • Can set into eko (firm pap) when cooled in a container

    Instead of managing wet buckets in the kitchen, you scoop from a pouch and prepare only what you need. For a ready-to-use option, keep

    Nature Powered Instant Pap Powder (Ogi/Akamu)

    in the cupboard.

    Why These Two Belong in a Smarter Pantry

    1. They are budget-friendly multitaskers

    With just plantain flour and pap powder, you can make:

    • swallow
    • breakfast pap bowls
    • light evening porridge
    • snacks and pancakes
    • simple puddings or desserts

    That means fewer different products to buy, and less chance of random items sitting at the back of the cupboard untouched.

    2. They respect your time and energy

    On days when you don’t feel like cooking something elaborate, these staples step in:

    • Plantain flour turns into swallow in minutes.
    • Pap powder becomes a warm, soothing bowl of food with just hot water and a little stirring.

    You still get a meal that feels “proper”, but without spending an hour in the kitchen.

    3. They’re easy to store and plan around

    Both products are dry, lightweight and compact. With airtight storage and a cool space, they last well and are easy to buy ahead. That means:

    • You can shop once and cook for weeks.
    • You always have a backup plan for guests, late dinners or busy mornings.

    Simple Meals You Can Build with Plantain Flour and Pap Powder

    1. Comfort swallow and soup

    Cook plantain flour into a soft, smooth swallow and serve with your favourite vegetable and protein-rich soup. It’s a familiar, filling meal that feels special without being complicated.

    Pantry base:

    Smooth Plantain Flour (Elubo Ogede)

    2. Quick breakfast pap bowl

    Prepare instant pap with hot water, then finish with toppings like:

    • a drizzle of milk
    • a sprinkle of groundnuts or seeds
    • a spoon of honey or date syrup, if you enjoy a touch of sweetness

    For an even more layered flavour, add a spoon of

    Carefully Dried Groundnuts

    or

    Nature Powered Groundnut Flour

    on top.

    Pantry base:

    Nature Powered Instant Pap Powder (Ogi/Akamu)

    3. Plantain flour pancakes

    On slower mornings or weekends, whisk plantain flour with eggs, a little oil, milk or water and a pinch of salt to make simple pancakes.

    Serve with fruit, nut butter or a light sauce. Use

    Smooth Plantain Flour (Elubo Ogede)

    for a smooth batter and soft texture.

    4. Evening pap for soft, gentle meals

    Some evenings call for light food  something warm, cosy and easy on the stomach. Pap is perfect for those moments. Make it thicker if you prefer something more filling, or slightly lighter if you just want something warm before bed.

    Pantry base:

    Nature Powered Instant Pap Powder (Ogi/Akamu)

    5. Thickening soups and stews

    Both plantain flour and pap powder can be used in small amounts to thicken certain dishes:

    • A teaspoon or two of plantain flour whisked into water and stirred in at the end
    • A small amount of pap powder added carefully to soups for extra body

    Start with very small quantities and build up until you get the texture you want.

    How to Store These Pantry Staples Well

    To keep your plantain flour and pap powder fresh for as long as possible:

    • Transfer to airtight containers after opening.
    • Keep them in a cool, dry cupboard, away from direct sunlight.
    • Use clean, dry spoons every time you scoop.
    • Label with the date you opened the pack so you can use older stock first.

    If you like a very tidy pantry, you can pour both into clear jars and keep the original Green Unison pouches folded nearby so you always have the product details and cooking tips within reach.

    Building the Rest of Your Smart Pantry

    Once plantain flour and pap powder are in place, you can slowly add other practical staples around them, such as:

    Together, these create a pantry that is simple, flexible and ready for almost anything.

    Where to Buy Plantain Flour and Pap Powder

    When you’re ready to restock or upgrade your pantry staples, you can order directly from the Green Unison shop:

    Prefer to shop or ask questions via chat?

    Final thoughts: A smart pantry doesn’t have to be complicated or expensive. With a few thoughtful staples like plantain flour and pap powder, you can keep mealtimes grounded and familiar, reduce stress on busy days, and stay ready for guests, late dinners or early starts.

    Next time you open your cupboard, imagine how much calmer it would feel knowing that, whatever the day throws at you, you always have the basics ready to turn into something warm and satisfying. That’s the quiet power of a well-planned pantry. 🌾

  • Light, Fast-Cooking Swallows with Plantain and Corn Flour

    Some days, you want proper swallow… just not the heavy feeling or long cooking time.

    Maybe you are coming back late from work, maybe you are already tired but still craving soup and swallow. On days like that, light, fast-cooking swallows made from plantain flour and corn flour can quietly save the evening.

    In this guide, we’ll look at what people mean by light fast-cooking swallows, how plantain flour and corn flour fit into that, and a few practical ideas you can use in your own kitchen.

    What Do We Mean by “Light, Fast-Cooking Swallows”?

    When people say they want a “light swallow”, they usually mean a few simple things:

    • It cooks quickly, without complicated steps.
    • It feels comfortable on days when very heavy food is not appealing.
    • It is smooth, not clumpy or grainy.
    • It has a clean, familiar taste that goes with everyday soups.

    Plantain flour and finely milled corn flour both match that description well. With the right texture and preparation, they become swallows that work for busy weeknights, gentle weekend lunches, and everything in between.

    Meet Your Two Main Flours: Plantain and Corn

    Plantain flour for stretchy, cosy swallow

    Plantain flour is made from peeled, dried and finely milled unripe plantains. When cooked properly with hot water, it turns into a smooth, stretchy swallow that feels comforting and familiar.

    If you like amala-style texture, or you want a swallow that stays soft and mouldable, plantain flour is a great option. For a ready-to-use version designed for smooth swallow, you can keep:

    Because it is finely milled, it helps you get a lump-free swallow more easily, especially when you are still getting used to cooking with plantain flour.

    Corn flour for silky, mellow tuwo

    Corn flour (not to be confused with corn starch) is made from carefully milled dried maize. In many homes, it is cooked into tuwo-style swallow that is silky and slightly mellow in flavour.

    When the flour is finely milled, it cooks quickly and becomes smooth with minimal effort. For everyday use, you can look at:

    This flour is designed to cook into smooth tuwo, and can also be used for thickening and rustic baking when you feel like experimenting.

    Why Plantain and Corn Flour Make Great Light, Fast-Cooking Swallows

    1. They work well with small portions

    Because both flours cook quickly, you can easily prepare swallow for one or two people without turning it into a big project. That is perfect for nights when only one person wants swallow, or when you are eating later than usual.

    2. They are quick on the fire

    For many homes, the main barrier to swallow on a weekday is time. Properly milled plantain and corn flour both thicken and cook within minutes once the water is boiling, especially when you follow a good method.

    3. They feel gentler on quiet days

    Plantain swallow and corn swallow are ideal on days when you want something comforting but not too intense. You still get that emotional feeling of “I have eaten well”, just with a smaller, lighter-feeling plate if that’s what you prefer.

    How to Make Light, Fast-Cooking Plantain Swallow

    If you are new to plantain flour swallow, here is a simple way to start. You can adjust water and flour to match your own preferred texture over time.

    1. Bring water to a gentle boil in a pot.
    2. Reduce the heat slightly so it does not splash.
    3. Sprinkle in plantain flour gradually, stirring firmly with a wooden spoon to avoid lumps.
    4. Keep stirring until it thickens, pulls away from the sides and looks smooth and stretchy.
    5. If it feels too soft, add a little more flour; if too thick, add a splash of hot water and stir again.
    6. Cover the pot for a minute, then give it one last stir before moulding.

    Using a finely milled option like

    Smooth Plantain Flour (Elubo Ogede)

    can make it easier to get a smooth finish, even if you are still learning.

    How to Make Light, Fast-Cooking Corn Flour Swallow

    Corn flour swallow (tuwo-style) is another reliable choice for light fast-cooking swallows. Here is a simple method you can test and tweak for your own taste.

    1. Mix a small amount of corn flour with cool water to form a smooth slurry (no lumps).
    2. Bring your main pot of water to a gentle boil.
    3. Pour in some of the slurry while whisking, then add dry corn flour gradually, stirring as it thickens.
    4. Reduce the heat and keep stirring until it becomes smooth, thick and holds shape.
    5. Adjust with more flour or water until you reach your preferred softness.

    For best results, use a finely milled flour such as

    Finely Milled White/Yellow Corn Flour
    , which is created specifically for smooth tuwo and other traditional dishes.

    When to Choose Plantain Flour and When to Choose Corn Flour

    Both flours can give you light, fast-cooking swallows, but they shine in slightly different moods:

    Reach for plantain flour when you want:

    • A stretchy, amala-style swallow that feels cosy.
    • A swallow that looks deeper in colour and pairs beautifully with rich vegetable, okra or mixed soups.
    • Something that still feels “special” enough for weekend meals, even if it was quick to cook.

    Reach for corn flour when you want:

    • A smooth, gentle tuwo-style swallow.
    • A slightly mellow, neutral base that lets your soup flavours shine.
    • A very simple, light meal for evenings when you do not want anything too intense.

    Some homes keep both on the shelf and simply decide based on the kind of day they’ve had.

    Keeping Plantain and Corn Flour Ready in Your Pantry

    To make sure you can enjoy light fast-cooking swallows any time, store your flours well:

    • Keep them in airtight containers once opened.
    • Store in a cool, dry cupboard away from direct heat.
    • Always use a clean, dry spoon to scoop.
    • Try to finish older stock before opening new packs.

    With this simple habit, you’ll always know that a quick swallow option is just a pot of boiling water away.

    Where to Buy Plantain and Corn Flour for Light Swallows

    If you want plantain and corn flours that are already tailored for smooth, fast swallows, you can order directly from the Green Unison shop:

    Prefer to talk to someone or order via chat?

    Light, fast-cooking swallows are not about changing who you are or what you love to eat. They’re about giving yourself permission to enjoy swallow on more days — even the tired days — without spending too long by the cooker.

    With plantain flour and corn flour on your shelf, you’re only a few minutes away from a warm plate of food that feels calm, familiar and just right for the moment.

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