Tag: breakfast ideas

  • 7 Smart Ways to Use Dried Plantains in Everyday Cooking (Beyond Amala)

    For many homes, dried plantain and plantain flour live in the cupboard for one main job: swallow.

    However, dried plantains can do far more than that.

    In this guide, you will see seven smart, everyday ways to use dried plantains and plantain flour – from light snacks to breakfasts and quick comfort meals. You do not need to be a chef; you just need simple steps and a little curiosity.

    Along the way, you will see ideas that pair beautifully with:

    If you are still wondering about how plantain flour feels in the body, you can also read our earlier guide:
    Plantain Flour Benefits: Better Digestion, Stable Energy & Daily Uses

    Dried plantain vs plantain flour: quick kitchen reminder

    Before we jump into recipes, it helps to remember the difference in everyday cooking:

    • Dried plantain slices
      Usually come as thin or chunky pieces.
      Great for chips, stews, and porridge-style dishes.
      You see the pieces as you cook and eat.
    • Plantain flour
      Made by milling dried unripe plantain into a fine powder.
      Perfect for swallow (amala ogede), thickening stews, porridges and simple home baking.
      Easy to blend with other flours.

    Because plantains are naturally starchy and contain some fibre and resistant starch, they tend to feel more filling than very sugary snacks, especially when you prepare them with simple ingredients and minimal frying.

    Now, let’s turn that packet of dried plantain into everyday meals.

    1. Crispy baked or air-fried dried plantain chips

    Many people only think of fresh plantain when they picture chips. Even so, dried plantain slices make excellent chips with very little oil.

    How to make lighter dried plantain chips

    1. Preheat your oven or air fryer.
    2. Lightly coat dried plantain slices with:
      • 1–2 teaspoons of neutral oil, or brush oil lightly.
      • A pinch of salt.
      • Optional: mild chilli, smoked paprika, garlic powder or a spice mix you already enjoy.
    3. Spread in a single layer on a tray or in the air-fryer basket.
    4. Bake or air fry until crisp and golden, turning once.

    Because the plantain is already dried, it crisps up faster than fresh slices. As a result, you can often use less oil than a deep-fried batch.

    Tip: Store cooled chips in an airtight jar. This turns dried plantains into a grab-and-go snack for work bags, school bags or travel.

    2. Breakfast porridge with plantain flour and pap powder

    On cool mornings, a warm bowl of porridge is comforting. Instead of only using pap or oats, you can build a simple plantain-based breakfast bowl.

    Gentle breakfast bowl idea

    You will need:

    Method

    1. In a bowl, mix 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, stirring all the time.
    4. Cook for a few minutes until smooth and thickened.
    5. Adjust thickness with more water or milk.
    6. Serve warm with toppings of your choice.

    Because this porridge combines slow-digesting starches and a bit of fibre, many people find it more satisfying than a sugary drink alone.

    3. Half-and-half swallow: plantain flour + corn flour

    You may already love amala ogede on its own. Even so, some days you might want to change the texture or flavour slightly without leaving plantain behind.

    That is where a half-and-half swallow comes in.

    Simple half-and-half swallow

    Combine:

    Method

    1. Bring water to a boil in a pot.
    2. In a separate bowl, mix plantain flour and corn flour together in the ratio you prefer. For example:
      • 50:50 for a more balanced taste, or
      • 70:30 for a plantain-forward swallow.
    3. Reduce the heat and start to sprinkle the flour mix into the pot while stirring.
    4. Continue to stir until smooth and stretchy, adjusting with a little water if it gets too thick.
    5. Serve with your favourite soup.

    This gives you a slightly different swallow experience while still making your plantain flour the star of the plate.

    4. Stew and sauce thickener with a mild flavour

    Sometimes stews and sauces come out a bit too light or watery, especially when you are cooking in a hurry.

    Instead of overusing standard thickeners, you can use a little plantain flour to gently thicken and add body.

    How to use plantain flour as a thickener

    1. Scoop 1–2 teaspoons of Smooth Plantain Flour (Elubo Ogede) into a small bowl.
    2. Add cool water and whisk into a smooth, thin paste (no lumps).
    3. Reduce your stew or sauce to a gentle simmer.
    4. Gradually pour in the paste while stirring.
    5. Cook for a few more minutes to let it thicken and lose any raw taste.

    Because plantain flour has a mild flavour, it usually does not overpower your main spices. Instead, it quietly supports gravies, pepper sauces, and even some vegetable soups.

    5. Plantain flour pancakes and waffles

    If you have ever wanted to upgrade weekend breakfast, this is a fun place to start. Plantain flour can join your usual batter to create pancakes or waffles with a gentle plantain note.

    Basic plantain flour pancake blend

    Use:

    Method

    1. Whisk dry ingredients together first.
    2. Add eggs and milk gradually until you get a smooth batter.
    3. Let the batter rest for a few minutes.
    4. Cook in a lightly oiled pan or waffle maker.

    These pancakes work well as school lunchbox ideas or evening treats when you want something homemade but not complicated.

    6. Simple plantain and groundnut snack bites

    When afternoons get busy, it helps to have something small, filling and not overly sugary within reach.

    You can turn plantain flour and groundnut flour into no-bake snack bites that stay in the fridge.

    No-bake plantain–groundnut bites

    You will need:

    Method

    1. In a bowl, mix plantain flour and groundnut flour.
    2. Add honey or date syrup slowly and stir until the mixture starts to hold together.
    3. If it feels too dry, add a teaspoon of water or milk at a time.
    4. Roll into small balls and place on a lined plate.
    5. Chill in the fridge until firm, then store in an airtight container.

    These bites are great for snack boxes, work desks, or after-school hunger, especially on days when you do not want to rely on packaged sweets.

    7. Soft porridge for gentle evenings

    In many homes, there are evenings when everyone wants something warm, simple and not heavy before bed.

    Instead of always reaching for only pap, you can gently blend plantain flour into your evening routine.

    Note: Always follow your healthcare provider’s advice when feeding babies or people with special dietary needs. This section is for general, everyday family cooking and is not medical guidance.

    Evening comfort porridge

    Combine:

    Prepare it in exactly the same way as the breakfast bowl above, but keep the portion light. Because this porridge is warm and smooth, many people find it comforting for late evenings when heavy food is not appealing.

    How to store dried plantains and plantain flour properly

    To really enjoy all these ideas, it helps to protect the quality of your ingredients.

    Here are simple storage tips:

    • Keep away from heat and steam
      Store dried plantains and plantain flour in a cool, dry cupboard – not directly above the cooker.
    • Use airtight containers
      After opening the pouch, pour what you will use regularly into a clean, dry, airtight jar or container. Reseal the original pouch tightly.
    • Avoid wet spoons
      Always scoop with a dry spoon to reduce clumping and to help prevent spoilage.
    • Rotate older stock first
      If you buy in bulk, place older packs in front so they are used first.

    If your kitchen gets very hot and humid, you can keep a portion of flour in the freezer in a well-sealed container. Let it come back to room temperature before using so it does not clump.

    Putting it all together: a simple “dried plantain week”

    To make this practical, here is how a regular week might look if you want to use dried plantains and plantain flour more consistently:

    • Monday: Half-and-half swallow (plantain + corn flour) with a favourite soup.
    • Wednesday: Baked dried plantain chips as a light snack.
    • Friday: Plantain flour pancakes for breakfast or dinner.
    • Saturday: Plantain–groundnut snack bites prepared for the coming week.
    • Sunday evening: Gentle plantain–pap porridge as a light end to the weekend.

    Small, repeated uses like this help you treat dried plantain as a real pantry staple, not just an “amala ingredient”.

    Ready to stock your kitchen with plantain–friendly options?

    If you would like to try these ideas, you can start with:

    You can browse more flour options here:
    Explore our Flours eShop.

    Talk to us for help choosing the right flours 😊

    If you are unsure where to start, you do not have to guess alone.

    We are happy to help you choose the right sizes for your home, whether you cook for one person, a couple, or a busy family.

  • 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. 💚