Eating breakfast has long term health benefits. It can reduce obesity, high blood pressure, heart disease and diabetes. Breakfast is an excellent occasion to eat together as a family when possible. … So, breakfast really is the most important meal of the day!
Try these top healthy African diets for breakfast:
1. Pap and Akara
Pap and akara is a western African breakfast delicacy. Akara is made from peeled fermented beans, mixed with spices, onions , pepper, and deep fried. Pap, on the other hand, is made from maize. Pap is like custard and made sweet.
2. Ful medames
A staple breakfast food, ful medames is an Egyptian dish of cooked fava beans served with vegetable oil, cumin, and optionally with chopped parsley, garlic, onion, lemon juice, and boiled eggs. The creation of ful has roots in the middle ages when public baths were popular and in order to capitalise on precious burning embers that kept them going, huge qidras were filled with fava beans, and these cauldrons were kept simmering all night in order to provide breakfast.
3. Chips Mayai
Chips Mayai is a french fries omelette. The chips are fried first until crisp before the addition of whisked eggs o the pan. Chips mayai can be eaten plain or with a sauce.
An East African favourite, Uji is a very popular breakfast meal. Sorghum, maize and millet are produced in large quantities in East Africa and has found use in composite flours as well as in various traditional foods – like Uji. This thin porridge is made from ground maize or millet, helps warm the belly and keep the hunger pangs away for a while. It is typically sweetened with honey and sugar.
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5. Ampesi, Pumpuka, or Kenkey
A typical breakfast food found in Ghana is called Ampesi. This dish consists of cassava, cocoyam, yam, and a plantain mixture that’s boiled with fish and onion. Pumpuka, a second breakfast item, is made from ground millet. Another typical dish is Kenkey; this breakfast food may be eaten at any point during the day and consists of ground cornmeal soaked in water and then fermented for two days before being rolled into a ball. Once it is in ball-form, it is boiled, wrapped in plantain leaves and served with stew or fish.
6. Chai and Mandazi
This is an African breakfast that is particularly common in eastern Africa. Mandazi, also known as Mahamri is a special kind of doughnut that is made with the addition of ground cardamom seeds. Mandazi is best accompanied with Masala Chai, an Indian tea that has spices infused.
7. Shahan ful
Simplified to “ful”, this is a dish common in Eritrea, Ethiopia and Sudan – where it is believed to have originated. It is made by slowly cooking fava beans in water. Once the beans have softened, they are crushed into a coarse paste. It is often served with chopped green onions, tomatoes, and hot green peppers, as well as yoghurt, feta cheese, olive oil, lemon juice, cumin, and chilli pepper.
In Equatorial Guinea there are two very common ingredients: banana and coconut – and this goes for breakfast too! Akwadu is a banana and coconut bake which is more a breakfast than a dessert feature. It is a delicious and simple combination of bananas, cooked in citrus, butter, coconut and sugar.
9. Masa (Hausa Masa)
Masa is just one of the many northern Nigerian breakfast staples. Though also a popular snack, it is similar to a pan fried rice cake and the recipes vary a little across households but the basic premise never changes – a pounded rice batter ball cooked in a pan. Usually served with honey, roadside vendors will always have them hot, crispy on the outside and fluffy in the middle, and ready from 7am.
Okra & Chickpea Tagine
This quick and easy okra and chickpea stew is full of Moroccan flavors. The name “tagine” refers to the two-part, cone-shaped casserole dish in which countless slow-cooked Moroccan dishes are prepared. You don’t need to prepare this in a tagine dish—it works well in a large saucepan—but if you have one, here’s a chance to use it.