Fermentation – The Ancient Superpower:
• Produces natural probiotics
• Increases nutrient bioavailability
• Examples:
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Ogi (fermented corn)
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Injera (teff fermentation)
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Palm wine
Slow Cooking – Flavor and Nutrition:
• Breaks down tough fibers
• Preserves moisture
• Traditional dishes:
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Pepper soup (slow-simmered)
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Groundnut stew
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Palm nut soup
Steaming – Gentle Nutrition:
• Retains water-soluble vitamins
• Low-fat cooking method
• African applications:
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Moin moin in leaves
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Banku wrapped in foil
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Tamales (Kenkey)
Smoking and Drying – Natural Preservation:
• Concentrates flavors
• Creates unique textures
• Featured in:
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Stockfish
-
Smoked fish
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Kilishi (dried meat)
Modern Adaptations:
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Use slow cookers for soups
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Try air fryers for chin chin
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Instant pot for beans
Nutritional Spotlight:
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Palm oil: rich in vitamin E
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Bitter leaf: supports liver health
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Baobab: high in vitamin C
Cook Healthier Today:
Get authentic ingredients at Zee African Foods. Learn more from African Nutrition Society.
