Fufu at it Best Benefits


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Fufu originate from Ghana the West part of Africa



Fufu, which is believed to have originated in modern-day Ghana, is commonly made by pounding starchy food crops such as cassava, yam, plantain and others with hot water. It’s eaten throughout the West African region and in several Caribbean countries including Haiti, Jamaica, Cuba and Puerto Rico.



West African cuisine is as exciting as it is sumptuous. You can’t have enough of the authentic dishes of the land. And one dish that charms its way into the hearts of West Africans is fufu. But what is fufu whose fame follows it to West African restaurants in Europe and the U.S?


What’s interesting about fufu is that it is almost a religious affair especially among the Ashanti people in Ghana. A day is never complete if a Ghanaian man hasn’t fed his appetite with this culturally symbolic dish.

Soups associated to Fufu

Light soup

Palmnut Soup

Groundnut Soup

Nkati konto Soup

Ebunu Ebunu Soup

Nkonto Mrie Soup





Fufu can not go without Fish or Meat

Goat Meat

Cow Meat





and all kind of Fish



In this short guide, we list some of the most common types of fufu, and by “fufu” we mean any hot starch, ground or mashed, cooked over heat and formed into a rich paste, generally eaten by hand with stew or soups. For the purpose of this guide we also includes East and Southern African versions, as well, though we completely understand if you don’t categorize your nshimasadza or pap as fufu.





fufu, also spelled foofoo, a popular dish in western and central African countries and, due to African migration, in the Caribbean as well. It consists of starchy foods—such as cassava, yams, or plantains—that have been boiled, pounded, and rounded into balls; the pounding process, which typically involves a mortar and pestle, can be laborious. Fufu is often dipped into sauces or eaten with stews of meat, fish, or vegetables. The dish reportedly originated in Ghana, where it is a staple. It is prepared in various ways. In Sierra Leone, for example, fufu is often made with fermented cassava.



Below we give you a guide to different types of fufu from across the continent, links to recipes on how to make them, and offer some pairing suggestions. Enjoy!



Fufu is an African staple that’s commonly served in Ghana, but is popular in many other African countries, too. It’s made by boiling yams, plantains or cassava and then pounding them into a dough-like ball. Diners pinch off small pieces of the food and dip it in soup and stew before eating it. Because it’s made from boiled yams, plantains or cassava, it’s a nutritious food that’s low in fat and calories and that also supplies essential vitamins and minerals.





Yams, plantains and cassava are good sources dietary fiber, a nutrient that keeps your digestive system working normally so your body absorbs nutrients from food. Getting plenty of fiber also reduces your risk of constipation and might lower your chances of developing certain health problem such as heart disease. A 1/2-cup serving of cooked yams supplies 2.7 grams of fiber, which is 11 percent of the 25 grams of fiber women need each day and 7 percent of the 38 grams men require on a daily basis. One-half cup of cooked plantains provides 2.3 grams of fiber, and 1/2 cup of cassava supplies about 1.9 grams of fiber.






One of the key minerals in yams, plantains and cassava is potassium. Potassium helps regulate your heartbeat and promotes normal muscle function. One-half cup of cooked yams delivers 456 milligrams of potassium, and the same amount of cooked plantains supplies 465 milligrams. That’s almost 10 percent of the 4,700 milligrams of potassium healthy adults need each day. One-half cup of cassava supplies 279 milligrams of potassium. Yams, plantains and cassava also supply small amounts of iron for healthy red blood cell production and zinc, which promotes wound healing.




A 1/2-cup serving of cassava provides 21.1 milligrams of vitamin C, which is 28 percent of the 75 milligrams women need each day and 23 percent of the 90 milligrams men should have on a daily basis. Vitamin C is an antioxidant that helps protect your cells from damage and it helps keep your immune system working well, too. The same portion of cooked plantains supplies about 11 milligrams of vitamin C. Yams supply about 8.3 milligrams of vitamin C per 1/2-cup serving. Yams, plantains and cassava contain small amounts of vitamin A for healthy eyesight, vitamin K for normal blood clotting and folate, which can help prevent birth defects.

Editor in chief of ghananewshome.com ~ Content creator ~ Musician~Video Director~Song Writer ~Graphic Designer

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