Swallow

Tropical Sun Semolina is a popular staple in the UK, widely used in African, Asian, Mediterranean, and Caribbean cuisines. It is milled from high-quality durum wheat and characterised by fine texture and golden colour. It is rich in gluten, providing a strong structure for pasta and baked goods. Ideal for traditional dishes, it enhances texture while delivering essential nutrients, including protein and fibre. It is available in Fine and Coarse grades.  Here's the detailed information:

Ingredients: 100% durum wheat (may contain traces of common wheat). No additives or preservatives.

• Texture & Taste:

◦ Fine Semolina: Smooth, powdery texture with a mild, nutty flavor.

◦ Coarse Semolina: Granular, sand-like texture with a richer wheat taste.

• Dietary Attributes: Vegetarian, vegan, contains gluten (unsuitable for coeliacs or gluten-intolerant individuals). Low in fat, high in carbohydrates and protein.

Nutritional Value (Per 100g)

• Energy: ~350 kcal

• Carbohydrates: ~72g

• Protein: ~12g

• Fat: ~1g

• Fiber: ~3g

• Key Nutrients: Rich in iron, magnesium, phosphorus, and B vitamins.

Culinary Uses

1. Traditional Dishes:

◦ Fine: Indian upma, rava dosa, halwa; West African semolina fufu; Mediterranean semolina pudding.

◦ Coarse: Pasta, couscous, bread, and dumplings.

2. Baking: Adds a crunchy texture to cakes, biscuits, and breads; used as a substitute for breadcrumbs.

3. Thickening Agent: Thickens soups, stews, and sauces.

Storage & Shelf Life

• Unopened: Store in a cool, dry place for up to 12–18 months.

• Opened: Transfer to an airtight container to prevent moisture and pests; consume within 6 months.

Precautions

• Gluten Content: Not suitable for people with coeliac disease or gluten intolerance.

• High Carbohydrate: Moderation is advised for weight management and blood sugar control.

Yellow Garri is a processed cassava product, known for its vibrant color and nutritional benefits. It is rich in carbohydrates, providing a substantial energy source, while its fiber content supports digestive health. Convenient for quick meals, it serves as a versatile staple in various culinary applications.

It is a popular staple food in the UK, widely used in African, Caribbean, and South American cuisines. 
It is a gluten-free alternative made from 100% cassava root. It offers a neutral flavor and is high in carbohydrates, providing an energy source suitable for various dietary needs. This flour is ideal for baking and cooking, delivering a consistent texture in both savory and sweet dishes.

Basic Information

• Raw Material: Made from 100% fresh cassava roots, through washing, peeling, grinding, filtering, drying, and screening processes, without any additives or preservatives.

• Characteristics: Fine white powder, neutral taste, smooth texture, easy to mix.

• Dietary Attributes: Naturally gluten-free, grain-free, vegan, and suitable for people with celiac disease or those following a paleo diet.

Common Specifications & Prices (UK Market)

Nutritional Value (Per 100g)

• Energy: ~350 kcal

• Carbohydrates: ~85g

• Protein: ~1.5g

• Fat: ~0.3g

• Dietary Fiber: ~2g

• Rich in potassium, vitamin C, and manganese.

Cooking Applications

• Traditional Dishes: Mainly used to make Fufu (West African staple, eaten with soup/stew), Cassava Bread, and dumplings.

• Baking Alternative: Can replace wheat flour in a 1:1 ratio for making cakes, cookies, pancakes, etc. It has strong water absorption, so the amount of liquid needs to be adjusted appropriately.

• Thickening Agent: Used to thicken soups, sauces, and stews.

Storage Method

• Store in a cool, dry, and well-ventilated place.

• Transfer to an airtight container after opening to prevent moisture absorption and insect infestation.

• The shelf life is about 12-18 months.

Precautions

• Cyanide Removal: Raw cassava contains trace amounts of cyanide, but it will be completely removed during processing and cooking, so it is safe to eat.

• High Calorie: It is a high-carbohydrate food, so it should be consumed in moderation.

Tropical Sun Poundo Iyan is a premium product formulated from high-quality ingredients such as yam, potatoes and rice flour to a convenient instant powder for making traditional West African "swallow" food, very popular in the UK among African communities. It delivers essential nutrients that enhance dietary diversity, ideal for traditional recipes. it contributes to a balanced diet and supports culinary creativity, ensuring an enriched nutritional profile for various dishes.

📌 Detailed Information

• Ingredients: Mainly yam flour or blended with potato powder/rice flour (formula varies by batch), no artificial colors.

• Texture & Taste: Fine off-white powder; when prepared, it becomes smooth, elastic, and dough-like with a mild starchy flavor.

• Dietary Features: Naturally gluten-free, vegan-friendly, high in carbohydrates.

🥗 Nutritional Value (Per 100g)

• Energy: ~349 kcal

• Carbohydrates: 77.6g (1.5g sugar, 4g fiber)

• Protein: 6.6g

• Fat: <0.5g

• Salt: 0.1g

• Rich in potassium, vitamin C, and B vitamins.

🍳 Cooking Method (2 Mins)

1. Boil water in a pot (1:2.5 ratio of flour to water).

2. Reduce heat, gradually pour in powder while stirring vigorously with a wooden spoon.

3. Stir for 1–2 mins until smooth and elastic.

4. Serve immediately with Egusi soup, Okra soup, Ewedu, or Efo Riro.

🗄️ Storage & Shelf Life

• Unopened: Cool/dry place – 12–18 months.

• Opened: Airtight container – consume within 3 months (avoid moisture/insects).

⚠️ Notes

• Not suitable for low-carb diets.

• Ensure thorough mixing to avoid lumps.

Olu Olu is the UK’s pioneer and market-leading brand for instant pounded yam flour, founded over 30 years ago in North London. It turns the labor-intensive traditional dish into a quick, everyday staple for Nigerian and West African households worldwide. Olu Olu Poundo IYan (Poundo Iyan) offers a convenient solution for traditional African cuisine, providing a rich source of carbohydrates essential for energy. This product is made from high-quality yam, ensuring a smooth texture and authentic taste. Ideal for pairing with various soups and stews, it enhances the nutritional value of meals.

📋 Demailed Information

• Brand: Olu Olu Foods Co (UK-based)

• Varieties:

◦ ✨ Premium Pounded Yam Flour (100% yam, white pack)

◦ 🧡 Pound’ol Iyan (Traditional blend, orange pack)

• Pack Sizes: 600g / 1.2kg / 4kg / 8kg

• Certifications: Gluten-Free, Vegan, BRC Certified, Great Taste Award Winner

• Ingredients: 100% Natural Yam Flour / Yam + Potato Starch Blend

• Shelf Life: 18 months (sealed); 6 months (opened)

✨ Characteristics

• Texture: Smooth, elastic, stretchy dough (mimics hand-pounded)

• Taste: Mild, earthy, neutral (perfect for absorbing soup flavors)

• Color: Off-white to pale cream

• Key Advantage: No mortar/pestle needed – ready in 3 minutes

🧪 Nutrition (Per 100g Dry Flour)

• Energy: 1683kJ / 402kcal

• Carbohydrates: 94g (mostly complex carbs)

• Protein: 7.2g

• Fat: <0.5g

• Fibre: 1.6g

• Key Nutrients: Potassium, Vitamin C, B-Vitamins

👩🍳 Preparation Guide

1. Boil 250ml water per 150g flour

2. Reduce heat, sprinkle flour while stirring vigorously

3. Knead with spoon for 1–2 mins until smooth & firm

4. Shape into balls & serve

🥘 Serving Suggestions

Traditional "swallow" eaten by hand, dipped in soup:

• Egusi Soup (Melon Stew)

• Ogbono Soup (Draw Soup)

• Vegetable Soup / Efo Riro

• Banga Soup / Pepper Soup

🛡️ Storage & Safety

• Storage: Cool, dry place (<25°C) – airtight container after opening

• Allergens: Nut-free, gluten-free, vegan

• Note: Do not freeze cooked pounded yam (loses texture)

Tropical Sun Plantain Flour is a popular gluten-free staple in the UK, widely used in West African and Caribbean cooking. It is a gluten-free alternative made from finely ground plantains. With its high fiber content, it supports digestive health and provides a steady source of energy. It is versatile for baking and cooking, enabling the creation of nutritious dishes while enhancing dietary variety. Here is a detailed information.

• Raw Material: Made from 100% dried green plantains (unripe), peeled, dehydrated, and ground into fine powder. No additives, preservatives, or artificial colors.

• Characteristics: Off-white/light beige fine powder with mild earthy-nutty flavor; neutral taste when cooked.

• Dietary Compatibility: Naturally gluten-free, grain-free, vegan, paleo-friendly, and low-glycemic (suitable for diabetics).

Nutritional Value (Per 100g)

Pure Plantain Flour:

• Energy: ~340 kcal

• Carbohydrates: 78g (3g fiber)

• Protein: 3.2g

• Fat: 0.3g

• Key Nutrients: High in potassium (more than potatoes), Vitamin A/C/B6, magnesium, and iron.

Plantain Fufu Blend:

• Energy: 319 kcal

• Carbohydrates: 57g

• Protein: 2.7g

• Fat: 0.2g

Culinary Uses

1. Traditional "Swallow": Stir with hot water to make Plantain Fufu – served with soups/stews (Egusi, Efo Riro, Okra).

2. Baking: 1:1 substitute for wheat flour in pancakes, bread, muffins, and cookies (adjust liquid intake as it absorbs more water).

3. Thickener: Enhance texture of sauces, porridges, or smoothies.

4. Coating: Crispy layer for fried fish/meat.

Storage & Shelf Life

• Unopened: Cool/dry place – 12–18 months.

• Opened: Airtight container – consume within 3 months (avoid moisture/insects).

Safety & Tips

• ✅ Safe for all ages; no cyanide risk (removed during processing).

• 💡 Green vs. Ripe: Pure flour uses green plantains (starchy); ripe versions are sweeter & softer.

Tropical Sun Rice Flour is a finely milled, pure white rice powder, a staple in African, Asian, and Caribbean cooking, and a popular gluten-free choice in the. Finely milled, it is derived from high-quality rice containing no gluten, making it suitable for those with gluten sensitivities. This flour is ideal for making swallows, thickening sauces and soups, and it can be used in a variety of gluten-free baking applications, enhancing texture and consistency. Here's the detailed information:

Basic Information

• Ingredients: 100% rice, no additives or preservatives.

• Texture & Taste: Ultra-fine powder with a mild, neutral flavor and smooth consistency.

• Dietary Attributes: Naturally gluten-free, wheat-free, nut-free, vegan, and vegetarian-friendly. Suitable for people with celiac disease or gluten intolerance.

Nutritional Value (Per 100g)

• Energy: 347 kcal

• Carbohydrates: 78.9g

• Protein: 6.8g

• Fat: 0.5g

• Fiber: >0.1g

• Salt: >0.1g

Culinary Uses

1. Traditional Dishes: Indian idlis/dosas, Caribbean bakes, West African rice fufu, and Asian rice cakes.

2. Baking: Gluten-free substitute for wheat flour (mix with xanthan gum for elasticity) in cakes, cookies, and breads.

3. Cooking: Crispy batter coating for fried foods; thickener for soups, sauces, and gravies.

4. Desserts: Key ingredient in rice pudding and sweet dumplings.

Storage & Shelf Life

• Unopened: Store in a cool, dry place for up to 12–18 months.

• Opened: Transfer to an airtight container to prevent moisture and pests; consume within 6 months.

Pro Tip

• Rice Flour vs. Ground Rice: Rice flour is finer for baking/batters; ground rice is coarser for puddings and porridges.

• Liquid Adjustment: It absorbs more water than wheat flour—increase liquid by 20–30% in recipes.