Our nutritional needs are unique to the amount of physical activity we engage in, our health, body goals and gender. Along with various other micronutrients and macronutrients, a working adult needs about two thousand calories to sustain themselves throughout the day. 

In honour of South African Heritage Day and Nutrition Month, we are collecting some of Africa’s favourite dishes and highlighting the nutrients available in our beloved meals often looked down upon by our conceptions of wellness. 

Pilau - A One Pot Rice Dish from Kenya To Help Power Through The Day

Ever needed a healthy one-pot meal perfect for a lazy dinner? Pilau is famous in various parts of Africa including Kenya. This rice-based dish is spiced with lots of flavours including a healthy helping of Masala. Paired with various types of proteins, this dish is extremely versatile and is an easy way to get the necessary amount of carbohydrates into your day. In Kenya, this dish is usually eaten with kachumbari, a delicious tomato salad. Take this along with you for lunch the next day for an easy and delicious meal during your work day. Check out Chef Lola’s version along with her recipe for Kachumabri.

Injera - A Healthy Shareable Meal from Ethiopia You Won’t Get Bored of

If you are a gut-conscious girlie you are going to love injera. This Ethiopian flatbread is made from fermented teff before cooking on a stove and topped with an assortment of delicious sides for guests to enjoy. The gluten-free bread is most popularly eaten mainly for lunch with chicken or beef stew, lentils, vegetables and Ethipian ayib. Not only is this bread healthy but it can be used as an eating utensil and plate, minimising cleaning up when your party is done. This recipe by Kimberley will help you make the perfect injera this heritage day. 

Mogodu - A Low Calorie, Nutrient Dense Stew from South Africa

It may be slightly intimidating but trust me it’s delicious. Typically made with cow tripe, mogodu is a staple in a country made up of nine different tribes and numerous more ethnic groups. Packed with nutrients this dish can warm up even the coldest winter evening. For women, this dish is perfect when you need a healthy dose of iron on the first day of your period. The versatility of this dish makes it easy to dress up or down. This recipe lets the tripe shine with minimal ingredients. As a bonus, it has almost half the calories of boring chicken breast!

Sadza - A Healthy Classic from Zimbabwe Eaten Across the South of Africa

It has different names and variations all across the South - ugali, nshima, sidvudvu, umphokoqo, pap. Sadza is a staple of the various tribes that live here and rightfully so. It pairs well with anything and can be eaten for breakfast, lunch or dinner. Made from maize meal sadza is a healthy source of fibre, vitamins, antioxidants and minerals. Sadza or ugali can be served for dinner or lunch with stew and vegetables. It can also be turned into vegetarian-friendly umqa or sidvudvu by adding pumpkin. If you are looking for a girl dinner, umphokoqo is a go-to eaten with sour milk. Watch these Zimbabwean moms show off their sadza skills.

Shakshuka - A Moroccan Protein Packed Egg Dish Perfect for Breakfast

Through consuming Western media you have probably heard about huevos ranchos. Well, enter shakshuka the African equivalent of the Latin breakfast affair. Start by creating a delicious tomato-based sauce then finally add your eggs into the mixture to poach. For a little extra flavour sprinkle a healthy helping of feta cheese. Paired with fresh toasted bread this meal makes for a great protein-packed start to an otherwise long day. Let Salima guide the way to a perfect breakfast.

Pounded Yam & Fufu - TikTok Famous Staple From Nigeria Made of Complex Carbohydrates

Nigerian food has seen an uptick in popularity due to creators on TikTok trying fufu. But what’s the difference between pounded yam and fufu and why is it so famous in West Africa? Pounded yam is just that, yam. It is cooked and pounded until smooth with an earthy flavour similar to potatoes. It is as easy to cook as sadza, low in calories and high in fibre. While fufu is made from a mixture of ingredients like cassava, yams or plantains. It is typically more yellow in colour and the taste depends on the ingredients used with some people describing it as bland, sour or tart. A favourite side dish to this staple food is Egusi, a West African soup packed with protein and rich in flavour. Take a look at this TikTok creator's review and give it a try at home

Kapenta - Omega 3 Enriched Protein for Any Time of Day From Zambia

I remember the days when my mom would come home with a big bag of tiny, dried salted fish which we usually ate as a snack. At the time I never appreciated the value these tiny fish had in our home. Instead, I munched away in utter delight. Now you get to do the same. Kapenta pairs perfectly well with some of the meals we’ve already mentioned like nshima and can be an easy way for you to add Omega 3s into your diet. Watch how the sale of Kapenta sustains families in Zambia. 

Bofrot - A Fried Doughnut Eaten For Breakfast in Ghana

Who would've thought doughnuts could be considered healthy? We all need a treat once in a while and bofrot offers just that. Typically eaten for breakfast this meal isn't exactly light on calories. In Ghana, broft is hadeaten plain but an assortment of toppings can be added to make the dish more exciting. In South Africa, this dish is referred to as magwinya or vetkoek and is usually had with savoury fillings of curry mince, polony, cheese, salted fish and chips. Indulge a little this holiday and make your own from scratch.

Wrapping Up

Africa is full of delicious meals that deserve to be shared and celebrated. We werent able to mention all of them so share your favourites in the comments or let us know on social media.