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Developing this thread with a list of food items that should still be easily accessible in Gambia that are packed with good nutrients. Got all the charts from Google.
1. Baobab
Adding this to smoothies, porridge, hydrate with baobab water, juice with moderately sweetened.
1. Baobab
Adding this to smoothies, porridge, hydrate with baobab water, juice with moderately sweetened.
2. Morninga
Again, add it to your smoothies, make mocha, tea, and ofcourse my fave mboom ak chereh
Again, add it to your smoothies, make mocha, tea, and ofcourse my fave mboom ak chereh
3. Millet
I couldn't find the variation we have in Gambia but I would think they'll have similar characteristics
Chereh, chakri, sanghal, the flour can be used as substitute to AP flour in your breads, crepes...
I couldn't find the variation we have in Gambia but I would think they'll have similar characteristics
Chereh, chakri, sanghal, the flour can be used as substitute to AP flour in your breads, crepes...
4. Black eyes peas
Boiled, blended to make olele, akara (but the oil
)
A versatile ingredient though.
Boiled, blended to make olele, akara (but the oil
)A versatile ingredient though.
5. Mangoes
Just eat it as is
but you can add it to your smoothies as a sweetener, salsas, juice it
Just eat it as is
but you can add it to your smoothies as a sweetener, salsas, juice it
6. Cassava and leaves
7. Mint leaves
Most popular in our teas
Most popular in our teas
8. Jute leaves (I believe this is kering kering) correct me if I'm wrong 
9 wonjo/bissap
Drink it
Drink it
10. Fonio/findi
Great substitute for rice. It's gluten free, diabetic friendly as it has a low GI, rich in amino acids, rich in iron.
Great substitute for rice. It's gluten free, diabetic friendly as it has a low GI, rich in amino acids, rich in iron.
11. Okra
12. Papaya
Faeresh juice
Faeresh juice
13. Red sweet potato
Boil it, fry it, bake it.
Boil it, fry it, bake it.
14. Egg plant, batanse
Teumbal it, grill it, make dips with it (babaghanoush; hummus+eggplant dip), add some to your lasagna, Bolognese. Add it to your onions when making stews.
Teumbal it, grill it, make dips with it (babaghanoush; hummus+eggplant dip), add some to your lasagna, Bolognese. Add it to your onions when making stews.
15. Butternut squash/Banga
Steam it, boil it, roast it. The seeds are edible too.
Steam it, boil it, roast it. The seeds are edible too.
16. Ginger
Chew it, tea it, use it as spice in cooking, juice it, flavor your water with it.
Chew it, tea it, use it as spice in cooking, juice it, flavor your water with it.
17. Cashew nuts
Eat it raw or roasted, milk it, domoda it, spread it.
Eat it raw or roasted, milk it, domoda it
, spread it.
18. Healthy Peanuts
Raw, roasted, boiled, spread, domoda it, churah it, add the fresh ground nuts to some of our foods; mboom, palasas.
Raw, roasted, boiled, spread, domoda it, churah it, add the fresh ground nuts to some of our foods; mboom, palasas.
19. Palm oil
20. Jahatu/bitter tomatoes/African eggplants
21. Tomatoes
22. Nutmeg/miscada
A spice.
A spice.
23. Negro pepper/jarr
A spice, tea blends, cafe touba.
Nigerian women used to use this as a contraceptive. They would drink it immediately after sexual intercourse. I believe it works as it contains copper and sperm doesn't survive in a copper rich environment, thus the IUD.
A spice, tea blends, cafe touba.
Nigerian women used to use this as a contraceptive. They would drink it immediately after sexual intercourse. I believe it works as it contains copper and sperm doesn't survive in a copper rich environment, thus the IUD.
https://buzznigeria.com/uda-negro-pepper-natural-contraceptive/
"A Scholar, Madame Joyce Tochukwu who did a dissertation on Uda seed while at university explained how this spice can be used to prevent pregnancy."
"A Scholar, Madame Joyce Tochukwu who did a dissertation on Uda seed while at university explained how this spice can be used to prevent pregnancy."
24. Garlic
The golden spice.
The golden spice.
25. Parsley
Season with it, salad it, smoothie it, add it to soups.
Season with it, salad it, smoothie it, add it to soups.
26.Tamarind/daharr
Raw. Munch on it, juice it (mind the sugar), cook with it, marinade with it (great on grilled fish). Great substitute for lime.
Raw. Munch on it, juice it (mind the sugar), cook with it, marinade with it (great on grilled fish). Great substitute for lime.
27. Velvet tamarind/solom solom
Check this link out for 25 health benefits of solom solom
https://www.atinkaonline.com/fm/25-health-benefits-of-black-velvet-tamarind-yooyi/
Helps with malaria treatment, gastric ulcer, prevents hypertension, anti inflammatory, helps with toothache, relieves menstrual cramps, diabetes control and so on
Check this link out for 25 health benefits of solom solom
https://www.atinkaonline.com/fm/25-health-benefits-of-black-velvet-tamarind-yooyi/
Helps with malaria treatment, gastric ulcer, prevents hypertension, anti inflammatory, helps with toothache, relieves menstrual cramps, diabetes control and so on
28. Ditakh/scientific name: detarium senegalense
Not a lot of information on it but found this.
Not a lot of information on it but found this.
Something good to note is how these foods are eaten. Wherever possible, eating them raw is best. Vegetables especially will retain most of their goodness when steamed. The least processing the better and no need to overcook.
29. Carrot
30. Cloves/horom polleh
A spice. Add to your tea, season with it, to your juices, especially in baobab, wonjo and ginger juice.
As we've learnt from @lamabarrow
It's great for menstruation cramps
A spice. Add to your tea, season with it, to your juices, especially in baobab, wonjo and ginger juice.
As we've learnt from @lamabarrow
It's great for menstruation cramps
31. Basil leaves/ngungumeh
Cook with it, especially in tuew dwitirr
Main ingredient in green pesto, add it to your teas, attaya.
Cook with it, especially in tuew dwitirr
Main ingredient in green pesto, add it to your teas, attaya.
32 vetiver roots/seppah and also the oil.
I just knew this fragrant root wont disappoint
Please let's drink more of this flavored water especially during the hot season. One of its properties is it's cooling effect.
The oil is also great for the skin @MaiyaMuna @beemanneh
I just knew this fragrant root wont disappoint
Please let's drink more of this flavored water especially during the hot season. One of its properties is it's cooling effect.
The oil is also great for the skin
@MaiyaMuna @beemanneh
33. Mborr mborr/ gambey tea bush/ Ethopian koseret/Lippia abyssinica
Not a lot of literature on our fave tea
Drink it and as am just learning Ethiopians use it as a herbed spice in their cooking
Not a lot of literature on our fave tea
Drink it and as am just learning Ethiopians use it as a herbed spice in their cooking
