Pap is a common food in many homes. It is usually taken by both adults and children. It is natural and easy to digest. Pap is a good source of energy. It is good for nursing mothers as it helps boost breast milk flow. Pap can be taken alone or together with other foods such as bean cake (akara), moi moi or beans.
Pap can be made from these 3 cereal grains; corn, guinea corn and millet.
CORN: Corn also known as maize is one of the most widely consumed cereal grain. Corn is usually yellow or white and it is the most common cereal grain for making pap. Corn is high in carbohydrate and also contains vitamins, minerals and dietary fiber. It has low amount of protein and fat. Corn is rich in antioxidants. It may help promote eye health, aid digestion and prevent constipation. It is a good source of energy. Corn contains high amount of starch, therefore people trying to lose weight may limit intake.
GUINEA CORN: Guinea corn is also known as sorghum. It is of a smaller size than corn. It is commonly called dawa in Nigeria. Guinea corn contains essential nutrients such as carbohydrate, protein, vitamins, dietary fiber, fat, calcium, magnesium, potassium and other minerals. Guinea corn contains less starch. It is used in complementary feeding of babies and children because it is rich in essential nutrients. It is a good source of energy. It can help in the proper functioning of the digestive system. It can help protect bone health. It may help lower bad cholesterol level in the blood. It also contains antioxidants.
MILLET: Millet is the smallest in size compared to corn and guinea corn. It contains carbohydrates, protein, vitamins, calcium, iron, magnesium, phosphorus, potassium and zinc. Millet is gluten-free and rich in fiber and antioxidants. It may help lower cholesterol, blood sugar and improve digestive health.
These 3 cereal grains can be used separately or combined together to make pap. They are usually soaked for 2-3 days before milling and sieving to remove the husks. Pap can be taken for breakfast or dinner and can be fortified by adding milk, honey or soybeans depending on preference.
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