Banku mix (Fermented corn and cassava dough)

Banku mix (Fermented corn and cassava dough)

Fermented corn and cassava dough offers several health benefits, making it a nutritious staple in many West African diets. Here are some key advantages:

• Improved digestion – The fermentation process breaks down complex carbohydrates, making the dough easier to digest.
• Enhanced nutrient absorption – Fermentation increases the bioavailability of essential nutrients like iron and zinc.
• Gut health support – Contains probiotics that promote a healthy gut microbiome.
• Lower glycemic index – Compared to unfermented dough, it has a lower glycemic index, which helps regulate blood sugar levels.
• Rich in energy – Provides sustained energy due to its complex carbohydrates.
• Reduced anti-nutrients – Fermentation helps eliminate compounds that can interfere with nutrient absorption.

Fermented corn and cassava dough is a key ingredient in several West African dishes, particularly Banku, a popular Ghanaian staple. Banku is made by mixing fermented corn dough and cassava dough, then cooking it into a smooth, slightly sticky dumpling-like consistency.

Here’s a simple way to prepare Banku

1. Mix the doughs – Combine fermented corn dough and cassava dough in a bowl, breaking up any lumps.
2. Add water – Gradually mix in water until you achieve a thick fluid consistency.
3. Cook the mixture – Heat the mixture on the stove, stirring constantly to prevent lumps.
4. Steam and stir – Once it thickens, add a little boiling water, cover, and let it steam for a few minutes.
5. Final mixing – Stir well, pressing the dough against the sides of the pot until it turns off-white and loses its raw taste.
6. Serve – Shape into portions and enjoy with soup, stew, or pepper sauce.