Nutrition Facts, Health Benefits, And Why You Should Eat Plantain Flour (Fufu) By Olaniyi Ajilore

Plantain – Flour


Plantain flour is a staple food typical in many countries in West Africa and Central Africa such as Nigeria, Ghana, Côte d’Ivoire, Liberia, Sierra Leone, Guinea, Benin, Togo, Congo, Cameroon, Gabon, the Central African Republic and the Caribbean. They are made out of dried and pulverised 100% unripe plantain slices. The plantains are peeled, sliced, cleaned, dried and then blended into the flour. Plantains are rich sources of complex carbohydrates, vitamins A, C, B-6, minerals magnesium, potassium and its low-fat content makes it a delight for people suffering from cholesterol-related ailments such as obesity, diabetes, gallstone.

Plantain’s Nutrition Facts and Health Benefits

1. Neuritis And Anaemia

Unripe Plantain contains Vitamin B6, which is very useful in the fight against health conditions like Neuritis and Anaemia. Neuritis is a condition that causes inflammation of the nerves while Anaemia is characterised by the presence of low red blood cells in the body, which usually results in weakness. With regular consumption of Plantain flour, these conditions can be treated, and even prevented.

2. High Blood Pressure 

The potassium content in unripe Plantain protects the heart from conditions like High Blood Pressure by controlling the heart rate. 

3. Weight Management

The fibre and starch found in plantains are complex carbs. Fibre and complex carbs are less processed and more slowly digested than the simple carbs found in processed foods. They keep you fuller and more satisfied for longer after a meal, which can mean less snacking on unhealthy foods.

4. Cholesterol And Stroke

Fiber also increases fullness, slows digestion, and help manage cholesterol levels, and consequently, kills the possibility of one suffering heart diseases. The presence of serotonin in unripe Plantain prevents stroke and other heart conditions too.

5. Digestive Health

Plantain flour has the ability to improve blood circulation in your body and make your digestive system a lot better than it was.

6. Source of Vitamin A, B and C

Plantain flour contains a great amount of Vitamin C, as well as B and A, which not only improves your vision but nourishes your skin and keeps you safe from diseases and free radicals.

7. Constipation

If you have bowel movement issue, then you need to turn to plantain flour. Eating it in a good amount can make bowel movement better and easier while easing your constipation worries.

8. Diabetic People

Unlike ripe ones, unripe Plantain contains little or no sugar, and as you know, sugar is a root cause of diabetes. Mixed with quality vegetables and other protein-rich food, unripe Plantain can keep diabetes away.

9. Sexual Performance

Studies proves that eating plenty of unripe Plantain can enhance sexual performance.

10. Rich In Calcium

Calcium is essential for strong, healthy bones, nails and good teeth. Eating a good amount of unripe Plantain would improve your system with adequate calcium, and keep away diseases like Osteoporosis, a condition that causes the bones to be weakened.

11. Ulcer

Studies shows that Lucocyanidin, an element found in unripe Plantain, can help fight ulcer. 

100% Plantain Flour – widely called Fufu or Amala by the Yorubas From Nigeria



  • 4 avocados
  • 2 tablespoons of pico de gallo
  • Juice of 1/2 lime
  • 2 chopped Jalapeño OR 2 tablespoons of crushed red pepper OR 1 tablespoon of cayenne pepper
  • 1 teaspoon of salt
  • 4 teaspoons of olive oil
  • 1 1/2 teaspoon of chopped garlic
  • 1/2 teaspoon of ground black pepper
  • 1 minced jalapeño OR 2 minced serrano chiles OR 2 tablespoon minced of any chile pepper like (adjust for spiciness)


  1. Pit the avocados.
  2. Score avocado without cutting through the skin.
  3. Scoop out one avocado with a large spoon and place in mixing bowl.
  4. Add the lime juice and stir to evenly coat the avocados.
  5. Stir in the Pico de Gallo, garlic, oil, jalapeño, salt, red pepper, and black pepper, mashing and tossing the avocado pieces until thoroughly mixed.
  6. Then scoop out the other avocados and gently mix and toss in the larger pieces.
  7. The guacamole is the right consistency when more large pieces than mashed parts remain.
  8. Garnish with a sprig of cilantro.

This article uses material from the Wikibooks article “Cookbook:Guacamole“, which is released under the Creative Commons Attribution-Share-Alike License 3.0.

Spiced Pumpkin Soup


  • 1 Tablespoon butter
  • 1 cup onion, chopped
  • 3 Tablespoons all-purpose flour
  • 1/2 teaspoon curry powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon ground nutmeg
  • 2 garlic cloves, crushed
  • 1 cup peeled and cubed sweet potato
  • 1/4 teaspoon salt
  • 2 14-oz cans of nonfat and low-sodium chicken broth or vegetable stock
  • 1 15-oz can of pumpkin
  • 1 cup 1% milk
  • 1 Tablespoon fresh lime juice


  1. Melt butter in a Dutch oven or large saucepan over medium-high heat. Saute onion for 3-4 minutes then add flour, curry, cumin and nutmeg and saute for 1 minute.
  2. Add sweet potato, salt, chicken broth and pumpkin and bring to a boil. Reduce heat to medium-low and simmer, partially covered for about 20-25 minutes or until sweet potatoes are cooked through and softened. Remove from heat and let stand for 10 minutes to cool.
  3. Place half of the pumpkin mixture in a blender and process until smooth. Using a strainer, pour soup back into pan. Repeat with rest of soup.
  4. Raise heat to medium then stir in milk and cook for 5 minutes or until soup is heated through.
  5. Remove from heat and add lime juice.

This article uses material from the Wikibooks article “Cookbook:Spiced Pumpkin Soup“, which is released under the Creative Commons Attribution-Share-Alike License 3.0.

Garlic Parmesan Pasta Ingredients And How To Make It

Garlic and parmesan. A match made in heaven. And with the help of a single pan, you can make the easiest, most epic pasta ever. Just think of this as a creamy Alfredo, except without the heavy cream and the cream cheese. And no, taste is not compromised in this super easy one pot meal.


  • 120ml (1/2 cup) butter
  • 2 tsp. dried basil, crushed
  • 2 tsp. lemon juice
  • 1 1/4 tsp. garlic powder
  • 3/4 tsp. seasoned salt
  • 220g (8 oz.) fettuccine or angel hair pasta (cooked and drained)
  • 360ml (1 1/2 cups) broccoli floweretts (cooked tender-crisp)
  • 3 Tbsp. walnuts (chopped )
  • fresh, grated Parmesan cheese


  1. Melt the butter in a large skillet.
  2. Add the basil, lemon juice, garlic powder and seasoned salt, blending well.
  3. Add the fettuccine, broccoli, walnuts.
  4. Blend well and toss to coat the fettuccine.
  5. After tossing, add fresh grated Parmesan cheese to top off the dish.