Fermented foods have been a cornerstone of Nigerian cuisine for centuries, offering not only unique flavors but also numerous health benefits. In this blog post, we’ll explore some of the most popular Nigerian fermented foods from cassava tuber, delving into their nutritional and health benefits, preparation methods, and the rich cultural heritage they represent.
Cassava (Manihot esculenta), a starchy root crop common in Southern part of Nigeria, can be transformed into several staple foods through fermentation. Fermentation is a natural process where microorganisms like bacteria and yeasts break down sugars and starches in food into lactic acid and other short-chain fatty acids. Gari, fufu, and alibo in Igbo (lafun in Yoruba) are the common Nigerian fermented foods made from cassava.
During fermentation, the natural sugars and starches in starchy root crops are converted by microorganisms like bacteria and yeasts into simpler substances like acids and other molecules that are safer and readily absorbed into the body. This process not only preserves the food but also enhances its nutritional profile by:
- Increasing the levels of certain vitamins, such as B vitamins and vitamin K.
- Producing short-chain fatty acids which are beneficial for colon health and can help reduce inflammation.
- Enhancing the absorption of minerals like calcium, magnesium, and iron.
Health Benefits of Nigerian Fermented Cassava Foods
Food fermentation provides many health benefits to the consumer. A review article1 summarizes the health benefits of fermented cassava tubers as follows:
- Improved Digestion
Fermentation breaks down complex carbohydrates in cassava tubers, making the fermented foods easier to digest. Digestion is also improved by the rich-fiber content of these fermented cassava root products.
- Enhanced Nutrient Absorption
The fermentation process increases the bioavailability of nutrients by reducing the level of anti-nutrients these crops contain. For example, fermentation can enhance the absorption of minerals such as iron, calcium, and zinc, which are crucial for maintaining healthy bones, blood, and immune function.
- Probiotic Benefits
Fermented foods are rich in probiotics, which are beneficial bacteria that support gut health. Consuming probiotic-rich foods like fermented cassava foods can help maintain a healthy balance of gut flora, improve digestion, and boost the immune system.
- Detoxification
Fermentation helps to reduce the levels of naturally occurring toxins in cassava root. For instance, if cassava root is not well-fermented and properly cooked, can lead to toxicity due to the cyanogenic glycosides it contains. Fermentation and proper cooking significantly reduce these toxins, making the food safe to eat.
- Increased Energy Levels
Although most of the carbohydrates in these fermented cassava foods are converted to lactic acid due to the fermentation, they are still a good energy source coming from the unfermented carbohydrates and other nutrients. This makes them an excellent choice for people with high energy needs, such as athletes or those with physically demanding jobs.
- Weight Management
The dietary fiber in fermented cassava tuber can help with weight management by promoting a feeling of fullness and reducing overall calorie intake. Fiber also aids in maintaining healthy bowel movements and preventing constipation.
- Rich in Antioxidants
Fermentation can increase the levels of antioxidants in foods. Antioxidants help protect the body from oxidative stress and free radical damage, which are linked to chronic diseases such as heart disease and cancer.
- Better Blood Sugar Control
The fermentation process can lower the glycemic index of starchy root crops, leading to more stable blood sugar levels. This is particularly beneficial for individuals with diabetes or those at risk of developing the condition.
Gari, fufu, and alibo/lafun have a positive effect on bone and neurological health1 due to their nutritional contents, including calcium, iron, and vitamin K, and very rich potassium content-a good vasodilator2. Vitamin K is known for its antioxidant property, its ability to maintain mineral bone density which prevents bone damage as we grow old, and prevention of Alzheimer’s disease1,3.
Preparation of Nigerian Fermented Cassava Delicacies
Now that you’ve familiarized yourself with benefits of fermented foods, especially, starchy root crops like cassava, let’s delve into the processes involved in preparing gari, fufu, and alibo/lafun from cassava.
Gari (Fermented Crispy-Cassava granules)
Gari is a fermented product made from cassava root, a staple crop in Nigeria. It is dry,
crispy, white-creamy granules, made from crushed, fermented, sieved, and roasted cassava roots. It is particularly popular in the southern part of Nigeria, where it serves as a daily dietary staple.
Ingredients
- Fresh cassava roots
- Water
Preparatory Procedure
- Peeling and Washing: Peel the bark of the cassava roots and wash them thoroughly.
- Grating: Grate the cassava roots into a fine pulp.
- Pressing: Pack the grated cassava in a porous bag and press the cassava pulp to remove excess water.
- Fermentation: After removing excess water from the cassava pulp, allow it to ferment for at least 3-5 days. This process helps to remove the poisonous cyanogenic glycoside present in cassava root, convert large sugar molecules to simple sugars and subsequently to lactic acid, and allow probiotics to act on other molecules in the cassava.
- Sieving: After at least 5 days of pressing and fermenting the cassava pulp, it’s completely dry. Sieve the pressed cassava to remove large fibrous materials.
- Roasting: Roast the sieved cassava in a large pan over medium heat until it becomes dry and crispy which can be chewed without further preparation.
Well-fermented gari is identified by its sour taste, with a crispy texture when dry. When the fermentation process is prolonged to 5 days or more, the gari acquires a sour taste due to fermentation of almost all the sugar molecule in the cassava to short-chain fatty acids. This is where the popular “Ijebu” gari gets its sour taste. It’s important to note that the sourer your gari is, the healthier and more nutritious it becomes.
However, unfermented or poorly fermented gari can easily be identified by its sweet taste, which is still abundant in large molecules of sugar that could be converted into simple sugars in the body. When gari is not allowed to ferment for at least 5 days, the starch content remains so high and will easily spike your blood glucose level when consumed. When preparing gari from cassava, allow sufficient time for the complete conversion of the sugar molecules in the cassava to short-chain fatty acids that are beneficial to your body.
You can soak gari in cold water to form a suspended flakes which you can take with fried groundnuts, coconuts, or fish (smoked or fried). You may wish to sweeten the soaked gari and may also add milk to improve its taste. Cold-water soaked gari is often taken as snacks. It could also be taken with porridge beans or moi moi.
On the other hand, you can soak gari in hot water to form a firm dough. You can take the dough with any Nigerian soup of your choice. In Nigeria, gari is widely consumed by the Yoruba and Igbo tribes.
Fufu
Fufu is another popular fermented food made from cassava. It is a white or off-white dough obtained from fermenting cassava for about 3 or 4 days. Fufu has a slightly tangy taste and a smooth, elastic texture. It is a staple in many Nigerian households and is often served with soups and stews. You will recognize fufu by its slightly offensive smell caused by the fermentation process. Now, let’s go through the preparation process for fufu.
Ingredients Needed
- Fresh cassava roots
- Water
Preparatory Procedure
- Peeling and Washing: Peel and wash the cassava roots.
- Soaking: Soak the cassava roots in water for 3-4 days to ferment.
- Sieving: After fermentation, sieve the soft cassava roots with cheese cloth and water to remove any hard particle and collect a smooth paste in a big bowl.
- Draining: Pack the smooth paste of the fermented cassava in a porous bag and allow to drain off water for few hours. Complete draining of the cassava paste helps preserve it for a longer period.
- Cooking: Cook the cassava paste in boiling water by stirring continuously until it forms a thick, dough-like consistency. Some people will mold the fermented cassava paste into small portions, cook them in boiling water for a few minutes, and pound the into a dough-like consistency. The cooking and pounding are repeated twice to ensure proper cooking of the fufu.
Alibo in Igbo (Lafun in Yoruba)
Alibo/lafun is made in a similar way as fufu, except that alibo/lafun is a dry flour made from fermented cassava. After fermenting the cassava for 3 or 4 days, instead of sieving the cassava while wet, you dry it completely under sun and grind it to powder. The powder is then cooked into a smooth dough and taken with any Nigerian soup or stew of choice. Alibo/lafun has a tangy taste and little smell from the fermentation process.
In Igbo tribe, people don’t set out to prepare alibo from cassava. They fall back at alibo if there’s incomplete softening of the fermented cassava to be sieved into fufu. People would sun-dry the hard fermented cassava and grind it into alibo powder which they would either prepare alone or mix with corn flour.
Ingredients Needed
- Fresh cassava roots
- Water
Preparatory Procedure
- Peeling and Washing: Peel and wash the cassava roots.
- Fermentation: Soak the cassava roots in water for 3-4 days to ferment.
- Drying: After fermentation, dry the cassava roots in the sun until they are completely dry.
- Grinding: Grind the dried cassava roots into a fine flour.
- Cooking: Boil water in a pot, turn off the stove and allow the water to cool to about 75oC. Then add the alibo/lafun powder gradually to the 75oC water with a continuous stir until you achieve the consistency you desire. Turn on your stove at a very low heat, add a little water to the consistent dough you’ve made, and cover the pot to completely cook the alibo/lafun. Stir the final product after the water has dried up and serve with your desired Nigerian soup/stew.
Summary
Fermented cassava like gari, fufu, and alibo/lafun are not only part of Nigerian cuisine but also offer numerous health benefits. These foods are rich in probiotics, provide essential nutrients, and have unique flavors and textures that make them delightful to eat. By preserving these traditional foods, we continue to celebrate the rich cultural heritage of Nigeria. My candid suggestion is to always give the cassava enough time (at least 3 days) to ferment to enjoy the health benefits inherent in them.
References
1. Elhadi Sulieman, A. M. & Mariod, A. A. African Fermented Food Products- New Trends. African Fermented Food Products- New Trends (Springer International Publishing, 2022). doi:10.1007/978-3-030-82902-5.
2. Mohidin, S. R. N. S. P. et al. Cassava (Manihot esculenta Crantz): A Systematic Review for the Pharmacological Activities, Traditional Uses, Nutritional Values, and Phytochemistry. Journal of Evidence-Based Integrative Medicine vol. 28 Preprint at https://doi.org/10.1177/2515690X231206227 (2023).
3. Dinicolantonio, J. J., Bhutani, J. & O’keefe, J. H. The health benefits of vitamin K. Open Heart 2, 300 (2015).
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