Fufu, a traditional West African cuisine: ingredients, history, nutritional facts, and health benefits!

Fufu is a traditional food from western and central Africa. It is made of starch and needs to be swallowed and not chewed. What are its key ingredients? Does it have any health benefits?

Fufu: a traditional food from Africa

Fufu which means mash or mix is a traditional food mainly from the western and central parts of Africa. People of Ghana, Liberia, Guinea, Sierra Leone, Benin, Nigeria,Togo, Cote D’lvoire, Cameroon, Congo, Central African Republic, Angola, and Gabon make and consume it. The ingredients are boiled cassava, yams, plantains and water. These are mixed together and pounded to the right consistency. They are heated in a stove. Later, the mashed product is made into balls. And then people eat it with broth like soups. In Nigeria, the dough is made of fermented cassava and consumed with thick stews.

Also, in some versions, semolina, maize flour, or mashed plantains are incorporated instead of cassava flour.

Nutritive value

Fufu is high calories and consists mainly of carbs. 100 grams of it provides 267 calories. In this, carbs are 84 grams, fats 3 grams, and proteins 2 grams. But it has low cholesterol but high in potassium, fiber, and resistant starch.

There is a saying in Ghana:

“A man has not eaten a day unless he has eaten fufu.”

It is an accompaniment of soups of West African descent like the light soup (nkrakra), palm nut soup (abenkwan), groundnut soup (nkate nkwan), green vegetable soup (abun abun), egusi soup etc. It is believed that it was in the 16th century that the Portuguese introduced this dish and cassava to west Africa from Brazil and then it was modified to make the traditional food delicacy. These people took it to the USA during the slave migration there. The recipe was further adapted and sweet plantains and butter or lard were used in the making.

Health benefits

Besides being delicious, fufu has other health benefits too. It has potassium and this helps to relax the blood vessels and control blood pressure. It is also good for the heart. The fiber and resistant starch promote gut health. They are the good for the beneficial bacteria in the intestines who then flourish and keep the gastrointestinal tract healthy. They decrease gut leaks, inflammation, and improve digestion.

Fufu is filling and has vitamin C, thiamine, niacin, and riboflavin. It is an instant source of energy. And it unites the Africans with their ancestors. There is no delight more than that.

Also, read Williams Falade Diet Plan, Workout Routine, Exercise, Body Measurements

This food dish has to be eaten with the hands. It possesses a mild, slightly sour taste. But there is a special unique way to eat it. Firstly, take a piece from the dough ball. Hold it in between the fingers and press it slightly with your thumb to produce a dent in the piece. This dent is to hold the soup or stew in it. Dip this piece deep into the soup or stew and scoop up a bit of it onto the piece. Take it to your mouth, eat it and enjoy.