Healthy Nigerian Meatpie Recipe
I am sure you have noticed that I always present wholewheat version of popular Nigerian snacks, small chops and baked goods as healthier alternatives. Even though most “small chops” are typically unhealthy, they can be enjoyed in moderation. Making small changes like switching from white to wholewheat flour and baking instead of deep frying makes a huge difference to the nutritional validity of the food.
Making use of Whole-Wheat instead of white grains in your diet helps you reap great nutritional benefit without sacrificing the foods you love. Whole-wheat flour is simply flour that contains the nutrient-rich germ and the fiber-rich bran.
When choosing healthy flour, make sure you select “Whole-wheat” not just “Wheat-Flour”. My personal favorite is “White whole-wheat flour”, they are equally as nutritious as brown whole-wheat flour but have better flavor reminiscent of white flour. This variety of flour is made from red wheat, an albino variety of wheat which has a sweeter, milder flavor but contains the same nutritional benefit as the darker variety.
Here are some basic health facts about whole wheat flour:
Fiber Content: 1/2 cup of white flour contains 1.3 grams of fiber, while an equal serving of whole-wheat flour contains 6.4 grams. Dietary fiber has numerous health benefits. it prevents constipation, lowers blood cholesterol and might help with weight loss.
Blood Sugar: High glycemic index (GI) foods like white flour lead to rapid blood sugar spikes and subsequent crashes that leave you hungry and irritable shortly after eating. Low GI foods like whole wheat absorb more slowly to prevent blood sugar spikes and crashes, so you’re satisfied for longer after your meal.
Vitamin Content: Whole-wheat flour contains several vitamins, including folate, riboflavin and vitamins B-1, B-3 and B-5.
- 4½ cups White Whole-Wheat flour (576g)
- 1 Table Spoon Baking powder
- A pinch salt
- 1 teaspoon sugar (optional)
- Cold Baking Margarine - (200 g)
- Cold Butter - (150 g)
- 1 egg
- ½ - ⅓ cups ice cold water*
- 1 more egg (for finishing)
- In a large bowl combine the flour, baking power, sugar and salt. Mix thoroughly
- Cube the margarine and butter. add into the dry ingredients. with your hands (dough binder or food processor) mix the ingredients until well incorporated
- Add egg into dough. A little at a time, add in the water as you knead the dough. Stop as soon as dough is formed but not sticky. Set the dough in the fridge for about 30 minutes
- Add some flour to a smooth surface, using a rolling pin, flatten the dough to half inch thickness. using a circular cookie cutter or a round bowl, cut the dough into circles
- Preheat the oven to 350F
- Line an oven tray with parchment or foil. Set aside
- Place about 1 tablespoon or more of filling into center of the circle; fold dough over filling to enclose, forming a half-moon shape
- Press edges together to seal, and crimp edges decoratively using the back of a fork. Transfer to a parchment or foil paper-lined baking sheet
- Repeat previous steps with remaining dough and filling
- Whisk egg and brush the egg wash over the formed pies
- Bake until edges are lightly golden, 20-25 minutes