Plantain flour, made from dried unripe plantains, is a versatile, gluten-free, and nutrient-dense, high-fiber alternative to wheat flour. It is primarily used for making African "swallow" (fufu), baking bread, cakes, and pancakes, thickening soups and stews, and acting as a healthy, low-glycemic index (GI) ingredient for weight management and diabetic-friendly diets. 

Key Culinary and Nutritional Uses:

Swallow (Main Meal): A staple in many African households, it is mixed with hot water to create a smooth, dense, dough-like side dish for soups and stews.

Baking & Cooking: Used as a 1:1 substitute for all-purpose flour in bread, cookies, muffins, waffles, and cakes.

Thickening Agent: Due to its high starch content, it acts as a natural, gluten-free thickener for soups, sauces, and stews.

Coating for Frying: Acts as a nutritious, grain-free coating for fish, meat, or vegetables.

Healthy Additions: Can be incorporated into smoothies to increase fiber content and nutritional value.

Baby Food: Its hypoallergenic properties make it a safe, nutrient-packed choice for homemade baby food. 

Health and Dietary Benefits:

Gluten-Free & Low GI: Ideal for those with celiac disease or gluten sensitivity, as well as for managing diabetes.

Weight Management: The high dietary fiber content aids in satiety, helping to reduce calorie intake.

Nutrient-Dense: High in iron, potassium, magnesium, phosphorus, and Vitamin B6.

Digestive Health: Promotes better gut health and prevents constipation.