If your kitchen already has corn flour, plantain flour and groundnut flour, you’re sitting on a mini “superfood corner” without even realising it.
These three pantry staples are more than swallow and pap ingredients. Used well, they can help you:
- build more satisfying meals from simple ingredients
- enjoy familiar local foods with a little more balance
- reduce how often you rely on heavily processed snacks
In this post, we’ll unpack – in plain language – what each flour brings to your plate, plus simple, realistic ways to use them every day.
Kind note: This article is for general food inspiration only and is not medical or nutrition advice. Always speak with a qualified health professional for personalised guidance.
What makes these flours “local superfoods”?
“Superfood” is a marketing word, but there is something special about everyday flours made from whole local crops:
- Corn flour – a source of complex carbohydrates, some fibre and naturally occurring vitamins and minerals that provide gentle, steady energy.
- Plantain flour – made from unripe plantain, offering complex carbs, fibre and resistant starch, with a mild flavour that fits breakfast, swallow and snacks.
- Groundnut flour – a concentrated way to add plant protein, healthy fats and flavour to simple meals like pap, soups and smoothies.
When the flours are carefully dried and finely milled – like the nature-powered flours from Green Unison – you get the benefits of the original crop in an easy, scoopable form.
You can explore the full range here:
Now let’s break down each one.
Corn flour: familiar comfort and steady energy
Corn flour has always been a comfort staple – from tuwo and pap to simple home baking.
When it’s milled from whole maize and left unsieved, you keep more of the natural bran and germ, which means:
- a steadier release of energy compared with many refined flours
- a bit more fibre to support comfortable digestion
- naturally occurring B-vitamins and minerals from the grain itself
Green Unison’s Silky White/Yellow Corn Flour – Effortless Use is finely milled so it mixes quickly and cooks evenly, whether you’re making swallow, pap or a batter.
Everyday ways to use corn flour
You don’t need a big recipe book. Small, repeatable moves are enough:
- Soft swallow for busy days
Make a smooth, lump-free bowl of tuwo masara for those evenings when you want something lighter but still satisfying.
- Follow the step-by-step guide in
👉 How to Prepare Corn Flour for Swallow (Tuwo Masara): Smooth, Simple & Wholesome
- Pap for gentle mornings
Swap part of your usual pap base with corn flour or use Green Unison Instant White/Yellow Pap Powder (Ogi/Akamu) – Easy on the Kitchen for days when you need breakfast quickly. - Light baking and snacks
Blending a little corn flour into wheat flour can soften the texture of homemade bakes.
For ideas, see:
👉 Bake Bakery-Style at Home with Wholegrain Corn Flour (White & Yellow)
👉 Fluffy Corn-Flavoured Pancakes: A Naturally Sweet Breakfast with Green Unison
Plantain flour: green plantain in a scoop
Plantain flour (especially from unripe plantains) is one of those quiet heroes in the cupboard.
Because it’s made from green plantain, gently dried and milled, it naturally contains:
- complex carbohydrates that help you feel properly fed
- fibre and resistant starch, which support a steady, gentle release of energy
- potassium and other naturally occurring minerals found in plantain
Green Unison Smooth Plantain Flour (Elubo Ogede) – No Sieving Needed is milled finely enough for swallow and porridge, so it fits into both weekday and weekend routines.
Everyday ways to use plantain flour
- Swallow that feels light but satisfying
When you want something different from the usual swallows, plantain flour is a great option – soft on the tongue yet filling enough to carry your favourite soups. - 10-minute breakfast porridge
Turn plantain flour into a creamy bowl instead of always reaching for oats or custard.
Try this guide:
👉 10-Minute Smooth Plantain Flour Power Porridge (No Oats Needed) - Snack and dessert twist
A small amount of plantain flour can be blended into pancake batters, waffle mixes or simple home snacks for a gentle sweetness and extra body. - Soft, guilt-friendly treats
If you enjoy experimenting, this article shows how plantain flour can transform a favourite street snack:
👉 Guilt-Free Puff-Puff: The Plantain Flour Revolution
