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Cover picture - If you have ever seen pictures of African women pounding a large mortar and pestle in
a steady rhythm, they are probably making foufou!
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Table of contents
Recipes:
Foufou banana
Oven backed sweet potato fries
Fluffy millet
Dgu
Peanut and black rice salad with mango
West African peanut soup
Koki Corn
Chocolate fondue with caramelized plantains
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Cassava
Plantains
Sweet potato
Millet
Peanuts
Corn
Chocolate
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FOUFOU BANANA
Ingredients for 4 persons:
4 bananas plantains
1 manioc (cassava)
Salt
2 table spoons red oil
Water
Method:
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Peel the cassava and the bananas and place them in a large pot, cover with cold and
salty water and bring to a boil over medium-high heat.
Boil for 30 minutes, or until the cassava are cooked through and tender. Drain and let
cool somewhat.
Chop them into large pieces and place them into a mortar and pestle in a steady
rhythm until very smooth, regularly adding the bananas.
Add the oil, and some salt.
Place the Foufou into a large serving bowl. Wet your hands with clean and boiled
water, form into a large ball and serve.
Tipp!
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Method:
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Tipp!
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FLUFFY MILLET
Ingredients for 4 cups:
Method:
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Toast millet: In a large, dry saucepan, toast the raw millet over medium heat for 4-5
minutes or until it turns a rich golden brown and the grains become fragrant.
Add the water (clean and boiled) and salt to the pan. Give the millet a good stir and
bring the liquid to a boil.
Decrease the heat to low, drop in the butter and cover the pot. Simmer until the
grains absorb most of the water, about 15 minutes.
Remove from heat and let stand.
After millet sits, fluff it with a fork and serve. Millet does not keep well and is best
served warm.
Tipp!
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DGU
Ingredients for 4 persons:
Method:
1. Pour about half of the millet in a medium
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sized bowl.
Put on some water to boil in a pot on high heat
Pour the hot water over the millet until it covers the top of the millet about 1/4 of
the way, do not put too much water.
Cover the bowl with aluminum foil or with a pot cover so that there is no opening
and let it sit for 5-10 minutes.
Take a fork, fluff out the millet and pour some almond milk in the bowl until the
millet becomes dampened, cover it again for 2-5 minutes, fluff it out again and let it
cool down.
When cold, put it into your individual bowls and add some more almond milk until
it covers the millet about 3/4 of the way, and then add your yogourt as well and
serve.
Tipp!
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Method:
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Peel and de-stone the mangoes and cut into inch chunks
Cook the rice in salted water for around 18-20 minutes until just tender, then
drain well and transfer to a bowl.
Spoon the oil over the rice and stir in along with the chilli, onions and the peanuts.
Mix half the mango through the rice and reserve half.
Season the rice with the lime and top with the remaining mango and the fresh
coriander.
Tipp!
Method:
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Heat the oil in a large saucepan and fry the onion until soft. Add the garlic, ginger
and chilli and stir well
Add the sweet potatoes, the tomatoes and stock, and cook gently for about 10
minutes, until the sweet potato is soft
Spoon the peanut butter into a small bowl, stir in enough of the soup broth to make a
smooth cream and then add to the soup
Using a mortar, puree some of the potato.
Season with salt, pepper and lime juice, sprinkle with some coriander and serve.
Tipp!
Peanuts are used in the soups and stews of West Africa. There
are recipes with smoked fish, chicken or beef. This lightly
spiced version with sweet potato makes for a delicious supper
dish. Be sure to use unsweetened, organic peanut butter that
has no additives, or alternatively grind your own roasted
peanuts and add a good pinch of salt.
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KOKI CORN
Ingredients for 4 persons
Method:
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Remove husk from corn and cut the kernels from the cob from top to bottom
Ground the corn with 1 cup of clean water, using a mortar or a blender.
In a bowl combine the mixture with cornmeal, salt and palm oil.
Add the chopped spinach and set aside
Cut the banana leaves into rectangles, submerge them in water and drain pat- dry.
Then, cut the aluminum into large squares/rectangles and place a piece of the leaf on
it. Repeat the process with each leaf and set them aside
Place 1 cup of Koki-corn mixture on the leaf, quickly fold aluminum over it, and
press sides into a rectangle shape
Place the Koki corn in the pot with reserved cobs.
Line the bottom of a large stock pot with reserved cobs. Add enough water to almost
but not quite submerge the cobs and steam the cobs covered with aluminum foil.
Tipp!
The banana leaves must be heated and wilted over an open high
flame to make them flexible. Use saran wrap if banana leaves are
not available.
The Koki corn should not come in contact with the water so they
dont get soggy.
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Method:
1. Heat a frying pan over medium-high heat and sprinkle the sugar into the pan.
2. As soon as you see the sugar begin to melt, start moving the pan over the burner to
keep the sugar from burning.
3. Cook until all of the sugar is a light golden brown and add the diced banana and the
butter, continue to cook until the bananas are soft but not mushy and set aside
4. Boil the milk over medium-high heat and add the chopped chocolate and stir until well
combined and the chocolate has melted.
5. Place one large spoonful of the caramelized bananas in the bottom of each soup bowl
and cover the bananas with the hot soup, let it cool down and serve.
Tipp!
You can use other fruits such as ananas or mango. You can also
add some (not much!) alcohol to macerate the fruit make sure
the alcohol evaporates when preparing the caramel.
When you cut chocolate, start at one corner and always cut it on
an angle, it will be easier and safer.
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