How to Prepare Instant Coconut Swallow
Coconut swallow is simply swallow or eba made from coconut flour or chaff. Some weeks back, I shared with us how to prepare coconut oil and coconut flour at home and got a lot of questions on what to do with the flour or chaff.
There are several ways you can use the coconut flour/chaff left over when you get the milk for coconut rice or the oil for numerous uses. One of the ways is to make swallow for your soup.
Why Coconut Swallow?
In our regular Nigerian staple diet, the swallow or eba appears on the menu 4-5 times in a week if not daily. In fact, some of us would rather remain overweight than give up on our precious swallows. The reason you would have a lot of difficulties losing weight while on a swallow diet is that of the high carbohydrate content of our usual swallows.
Let’s look at the carb content of some of our popular swallows
Eba – typically made from garri(cassava) contains 46 grams net carbs in 56 grams. That means that half a cup of garri contains 46 grams net carbs.
Amala– typically made from yam flour which contains 75 grams net carbs in 100 grams. That means that half a cup of amala contains 36.5 grams net carbs.
Alubo – made from maize or corn flour. Half a cup has 68 grams net carbs. Be careful here!
Plantain flour – Half a cup has 54 grams net carbs. Amazing!
Wheat flour– Half cup contains a whopping 36 grams net carbs.
To lose weight successfully, especially on a ketogenic diet, you need to keep your net carbs between 20-50grams daily. Now you can clearly understand why you have been putting on weight and why your typical lunch of swallow is not helping out.
Coconut flour, on the other hand, half a cup contains 12 grams net carbs which can fit in perfectly within your carb allowance of 20-50grams on a Keto diet. With this, you can still enjoy your swallow with your choice of soups and still lose weight!
There are many other weight loss compliant swallows like the cabbage swallow, eggplant swallow, and even the pumpkin swallow.
Instant Coconut Swallow
Now, this is a very recent discovery of mine, thanks to a recipe by Carine of www.sweetashoney.co on how to make coconut flour flatbread. A step in the process required mixing coconut flour with psyllium husk and then adding lukewarm water to the mixture. My dear sisters, the result was something that looked and had a close consistency to eba.
I then decided to make the water boiling hot instead of lukewarm, Using the same recipe and arrived at my instant coconut swallow. All I needed to do was measure out the ingredients into a mixing bowl and in about a minute, my swallow was ready.
You can imagine my joy when you consider the protocol involved in using a pan to mix the flour, psyllium husk and water. This is so much easier, less time spent and the guesswork of getting the right consistency taken right out of the recipe. Many thanks to Carine for helping discover this shortcut to an instant coconut swallow.
Instant coconut swallow recipe
Prep Time: 5 Minutes
Cook Time: 2 Minutes
- Coconut flour – half cup
- Psyllium husk – 2 tablespoonfuls
- Boiling water – 1 cup
Get psyllium husk here (Affiliate Link)
You will also need:
- A mixing bowl
- Measuring cups
- Measuring spoons
Half cup coconut flour contains 16 grams of net carbs.
- Put the dry ingredients into the mixing bowl, mix thoroughly using a spatula.
- Pour in the hot water and keep stirring until it comes together in a firm smooth consistency.
- Serve with any soup of your choice.
So ladies, there you have it. Instant coconut flour swallow.
Why don’t you try it out and share how it went with us in the comments.
If you are considering a keto diet, then learn more about the ketogenic diet food pyramid here.
I would love to invite you to join our Facebook support group of about 4000 women – The Weight Loss Mamas, for more tips and tricks on how to achieve weight loss.
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To your weight loss success,