This Time For Africa!
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America since ages has been a melting pot of cultures and cuisines. The American culinary landscape was created with immense contribution from South-East Asian, Indian, Chinese, and European cuisines. What comprises a big part of this landscape and yet remains underrated, is authentic African food. Diverse, healthy and lip-smacking delicious, authentic African cuisine celebrates local produce and spices in the most surreal way.
Africa is home to 54 countries that each have their own signature flavor profiles and eating habits. Whether you visit the desert lands of North Africa or vacation in the greens of West Africa, your experience will be enriched with regional delicacies that perfectly encapsulate the local heritage and culture. Most African food recipes involve the use of traditional African foods that undergo minimal processing and are consequently low in added sodium. In fact, the food heavily uses locally-sourced seasonings to highlight the natural flavors of the dish.
The African diet largely comprises of fruits, vegetables, seafood, starchy grains and legumes. Contrary to popular belief, meat is occasional and lean. With such nutritious food groups at the forefront, it’s no surprise that a Saharan diet is among the healthiest ones in the world.
As these big and bold flavors make their way into the mainstream American cuisine, here are some of the most common African ingredients that you may spot on your next grocery trip.
Common Ingredients of Authentic African Cuisine
1.) Cassava
Although first grown in Brazil, Cassava found its way to Africa through the hands of Portuguese traders. Today, Cassava is part of authentic African cuisine and is a staple feature across African kitchens and is available in sweet and bitter variations.
Even though it is considered to be a rich source of carbohydrates, cassava should never be eaten raw or unpeeled as it may cause toxic poisoning. The most common way to prepare cassava is to ferment, dry and ground it. The flour, called Gari is then used to cook cassava cakes, soups, stews, or bread. Deep-fried cassava French fries are also a super-delicious snack for when those cravings hit.
2.) Okra
Okra, or Gumbo, heavily features in cooking across the African continent, making it a popular ingredient in of authentic African cuisine. It’s used in soups, stews and curries across West and South Africa. The leaves from the okra plant are also cooked as spinach. The seeds when cooked develop a slimy or gooey texture which adds body to the dish the okra is added in. Okra is a highly nutritious vegetable and has very little calories. It’s rich in fiber, Vitamins A, C and antioxidants. It’s a great addition to your diet if you’re looking to drop a few pounds. Thanks to okra’s blood sugar stabilizing properties, it’s also recommended to diabetic patients.
In countries such as Nigeria okra is enjoyed chopped and added to spicy soups. Also called as Lady’s Finger, Okra is a regular item on my grocery list. I love shallow frying it with some caramelized onions and usually serve it with a side of rice.
3.) Plantain
Plantains are among the most-loved staples in Africa. Most African food recipes include them. In fact, West Africa accounts for nearly 32% of the worldwide production of plantain. Known as the ‘cooking banana’, plantains are the fruit of a certain type of banana plant. Even though they are closely related, plantains are quite different from regular bananas (how long do bananas last?). Plantains are starchy and are cooked as vegetables in African kitchens.
These versatile veggies can be enjoyed in a number of different ways. A popular street food in Nigeria called Bole is made of sliced and charcoal roasted plantain. In Ghana, plantain is spiced, diced and fried to make Kelewele, another street snack. Plantain makes for a great accompaniment to a spicy dish, or as a mash with some grilled protein such as chicken or lamb.
4.) Sorghum
Have you spotted sorghum (how long does sorghum last?) in the staples aisle and never known what to do with it? After you read this, you’ll be surely bringing it home and try out authentic African cuisine. Sorghum is an ancient grain that is native to Africa. Nigeria is among the world’s top producers of this grain. It’s commonly served as a breakfast porridge or as a starchy lunch component. Sorghum is completely gluten-free which makes it highly recommended for those celiac disease or gluten sensitivities. It is a great source of fiber that helps in maintaining weight and keeping those extra pounds off. Apart from this, sorghum is also high in protein, unsaturated fat, minerals as well as antioxidants.
The most common way of preparing sorghum is as a replacement for rice or mashed potato. Simply boil it until it softens and use it as a base to carry all other flavors. You can also use sorghum flour (how long does sorghum flour last?) in baking bread, cookies, or any other recipe that calls for wheat or processed flour.
5.) Teff
Now, this grain is one special guy. The Teff grain is so tiny, about a hundred seeds of it equal to one kernel of wheat! But, wait for it..only a quarter cup of teff will give you a whopping 7 grams of protein! That is literally more than one whole egg!
Teff is mainly grown in Ethiopia and Eritrea and nowadays, owing to its incredible benefits compared to its size, teff is more widely available outside its native land. It is a millet (how long does millet last?) and unlike wheat, is gluten-free (listen up all celiacs).
Teff is mainly used in making injera, the traditional flat bread in many African households. Teff flour (how long does teff flour last?) is soaked and left to ferment for some days. This unique practice of fermenting the dough enriches the grain further and adds a leavening to the dough.
Teff is also incorporated into hearty stews, porridges or any other dish that requires a healthy crunch! You can find teff easily at any health food stores like WinCo Foods.
6.) Deglet Nour Dates
This variety of dates is characterized by its smaller size and amber hue. I find the meat to be slightly on the sweeter side, somewhat like caramel melting in my mouth. Algeria is the motherland of Deglet Nour dates, but you will find them being cultivated in the USA too.
Dates are an integral part of the African diet, used as molasses (how long does molasses last?) in cooking, as accompaniments with hot beverages, and also as an ingredient in traditional medicine.
Apart from the listed, there are several other prominent African fruits, vegetables and grains that have unknowingly become a beloved part of authentic African cuisine and our kitchens. Watch this space this coming week and we will be taking a culinary trip across this immensely beautiful, naturally wealthy and real country!
