3 Fitfam-Compliant Swallow Options for Nigerian Soups
It’s not fair that Nigerian swallow gets such a bad rep. Swallow is the undisputed pillar of our soup-based cuisine, it should be our national food. Whether it’s the smoothness of fufu, the rich texture of eba or the elite pounded yam that goes with anything, these OGs have stood the test of time.
But once the fit-fam craze grabbed us and refused to let go, it was only a matter of time before swallow became a swear word in fit-fam circles.
Thankfully, a lot of dietary visionaries have tried to show us that swallow is not the enemy, but our large appetites and mountains of fufu might be more the reason why the fupa refuses to go. That being said, if you’re a stickler and just MUST have lower-calorie options for swallow, then these 3 are the most popular - and most sustainable.
Note: We’ve left out options like wheatmeal and semo (and God forbid, poundo yam) and fancy newcomers like cauliflower and eggplant swallow.
SWEET POTATO SWALLOW (FOR POUNDED YAM)
100g of boiled potatoes (saltless)
Calories: 76
Ingredients: Sweet potatoes and potato/corn starch
Recipe: Two average-sized potatoes are enough for one serving if you’re really serious about eating only a handful of swallow.
Peel, cut into pieces and boil (no salt) until it’s soft, then drain the water and mash the potatoes with a turning stick until it’s free of lumps.
Add a sprinkling of corn starch (just for some firmness). Cook the mashed potatoes on low heat, turning vigorously until it has become firm, then add some hot water to soften and keep turning until it’s perfect for you.
Image from Funke Koleosho’s Food Blog
UNRIPE PLANTAIN SWALLOW (For AMALa)
100g of boiled plantains
Calories: 116
Recipe: Peel and cut two plantains into small cubes, then blend with very little water. Pour the smooth, blended mix into a pot and cook on low heat, turning until you have the consistency you want.
Image from Dobby’s Signature
Personal tip: Whatever amount of plantains you think will satisfy you, add just a little bit more. You’ll get a better consistency and actually be filled. For the darker amala colour, you can freeze the plantains a day or two before you thaw and blend.
OATMEAL SWALLOW (FOR FUFU)
1 Cup of Oat (82g)
Calories: 307
This sounds a bit mad, but from personal experience, oatmeal swallow bangs! It’s pretty easy to make too.
To make: Blend a cup of oats with a little water, and cook the blended mix, stirring until you get the consistency of swallow you want.
Image from 9jafoodie
Personal tip: if you let the hot oatmeal swallow cool for a bit before you eat, you’ll get a nice, firm consistency that goes with any soup.
I’m curious, what’s your go-to fitfam Nigerian swallow? Share below!