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West African Food: Meat, Fruit and Vegetables

Common Ingredients for Traditional West African Food (chop)

Main Carbohydrate Dishes

  • Rice - Rough, Parboiled, White-boiled; Flour
  • Cassava - Boiled Fufu (Foofoo), Roasted, Gari or Garri (Farina)
  • Yam - Boiled, Ebeh
  • Coco Yam - Boiled, Ebeh
  • Sweet potatoes - Boiled, Fried, Ebeh, Roasted
  • Plantain - Boiled Fried, Roasted
  • Millet - Boiled
  • Koos Koos - Boiled, Flour
  • Corn - Boiled, Roasted, Flour, Ogi, Agidi

Main Cooking Oils and Fats

  • Coconut oil
  • Palm oil
  • Groundnut oil
  • Palmut oil
  • Margarine
  • Fula Butter

West African Main Rice Dishes

West African Main Vegetables Protein Foods

  • Egusi (Melon Seeds)
  • Benniseed (Sesame)
  • Black-eyed beans
  • Green Beans
  • Ground Nuts
  • Broad Beans
  • Green Leaves
  • Maize - corn
  • Cereal

Local West African Vegetables

Some leafy vegetables that are shredded:-

  • Greens
  • Spinach (greens)
  • Sweat Potato Leaves
  • Cocoyam Leaves
  • Lettuce
  • Cabbage
  • Bologie (Vinespinach)
  • Shorkortoh - yorkortoh (Needleleaf)
  • Pumpkin Leaves
  • Ogumoh (Nightshade)

Some vegetables that are pounded, ground or rubbed before cooking:-

  • Bitter Leaves
  • Cassava Leaves
  • Tea Bush
  • Ghuhuin
  • Cotton Tree Leaves

Some vegetables that are steamed and washed before cooking:-

  • Sorrel (sour sour)
  • Shakpa (sorrel fruit)
  • Gbuhuin
  • Bologie

Some vegetables that are peeled and cut or sliced:-

  • Garden Eggs (Jublox) Aubergines Squash (Jakato)
  • Pumpkin
  • Tomato
  • Cucumber
  • Okro (Okra)
  • Chocho (Chayote, Christophenes)

Some popular flavourings and spices etc:-

  • Mint
  • Thyme
  • Onions
  • Parsley
  • Partminger
  • Ogiri (fermented Benniseed)
  • Pepper
  • Lubi (Potasium B1-Carbonate)
  • Tola
  • Maggi cubes

Meat and Fish

  • Meat (Beef, Goat, Pork, and Lamb)
  • Poultry
  • Seafood (Fish, of local varieties etc)

West African Fruits

West African Fresh Fruit includes:-
  • Mango
  • Avocado Pear
  • Banana
  • Apple
  • Pineapple
  • Pawpaw (Papaya)
  • Guava
  • Tangerine
  • Lemon
  • Grenadilla
  • Sweet Sop
  • Rough Skin Plum
  • Sapodilla
  • Finger
  • Locust
  • Almond
  • Orange
  • Plums
  • Breadfruit
  • Berries
  • Lime
  • Grapefruit
  • Star Apple
  • Melon
  • Sour Sop
  • Malombo
  • Black Tumbler
  • Baobab Fruit
  • Sour Tumbler
  • Coconut

Drinks

  • Jungle juice
  • Ginger beer
  • Star beer

Where we can we shall discuss nutrition (carbohydrates, proteins, vitamins and low fat food) on the West Africa Cooks site. As always when looking for advise please seek professional consultation.

Source: Favourite Sierra Leone Recipes by Pamela Greene West Africa Cooks Editor

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