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“Longer life, I wish you,” says your STOMACH after you’ve fed it the healthiest food ever known!

“Unripe Plantain Swallow.”

unripe plantain swallow (FUFU)

I tell you, this is the food everyone is talking about. If you’ve not heard of it, then lucky for you, I am telling you now.
Tale has it that Unripe Plantain Swallow, also known as “Green Plantain Swallow,” has been in existence since my great grandmother was born. This food is rich in vitamins, great for weight loss, helpful for diabetes patients, and lots more. One good thing I love about this “goodness” is that you can dip it in any soup of choice. Also, it has more health benefits when compared to “ripe plantain.”
Okay, enough talk, how can you prepare UNRIPE PLANTAIN SWALLOW?
COOKING IN A SMALL POTServing: 2 servingsPrep time: 10 minutesCook time: 10 minutesTotal time: 20 minutes

  • 2 plantains
  • 1 teaspoon palm oil

That is all you need, easy-peasy!

  1. Peel fresh green plantains with a knife and rinse mildly to remove any dirt acquired while peeling. Cut the already peeled plantain into small chunks for easy blending.
  2. Pour the small chunks of plantain into your favorite blender *winks* and blend on medium speed. Add a small amount of water if the plantain mix gets hard. Finally, add one teaspoon of palm oil and blend for 1 minute.
  3. In a clean and moist pot (DO NOT add water), pour the mix gently and begin to turn using a turning stick (check the picture below). Turn the mix for about 4 minutes, and when it hardens (I bet it will), add water to reach the consistency you desire.
  4. Let it cook for 1 minute. After 1 minute, lumps will begin to appear, and this reduces the smoothness hence making it coarse.
  5. After cooking for 1 minute, turn the mix until you reach a fine/smooth texture.
  6. Scoop the mix and wrap with a plastic wrap/aluminum foil. I’d suggest a plastic wrap for this, though.
  7. EAT WITH ANY STEW/SOUP of choice.
A turning stick

That’s it, very easy, straightforward, and quick to prepare!
Ah-ah, we are not done yet! I promised to share a unique recipe with you as well.
Here we go…
Unripe plantain is a healthy food as I already established. Therefore to get the best nutrient from it, here is another and most likely the best way to prepare it.


  1. In a pot, add 1 cup of water and ¼ teaspoon of salt.
  2. Add unripe plantain into the pot and boil under medium heat for 15 minutes. Cooking for a longer time will allow it to soften.
  3. Pour the boiled plantain into a wooden mortar and pound with a pestle ( a small-sized mortar & pestle will do).
  4. Pound the boiled plantain till it’s smooth and add one teaspoon of palm oil. Pound the mix until the palm oil is well-saturated.
  5. Scoop the mix and wrap with a plastic wrap/aluminum foil. I’d suggest a plastic wrap for this too.
  6. EAT WITH ANY STEW/SOUP of choice.

What makes this recipe unique is the benefits derived from using wooden mortar and pestle instead of an electric blender. Aside from the fantastic flavor that mortar & pestle adds to the swallow, it also takes away the danger of metals chipping off from an electric blender’s blade into the plantain mix.
Now that you’ve known the secret recipe to one of the healthiest food, why not try it out today?
You will forever thank me, I promise!
THANK YOU for reading another episode of WHAT’S COOKING RUTH.
Please feel free to send your recipe request via my email or Instagram page.

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