A-Z Ghana Nutrition facts

TRADITION

One of Ghana’s national cuisines, banku, comes from the Ga-Adangme people who live along the country’s south-eastern coast. It stands out for its sour flavor, which results from the maize’s prolonged fermentation during the production of cornbread. Like kenkey, banku is frequently consumed with okro stew, but it is also well-liked with grilled fish, a fresh salsa-like dish called shito, and shitor din (black pepper sauce). The inclusion of probiotics through the fermentation process supports gut health.

INGREDIENTS

2 cups fermented corn dough (banku mix)
1 cup cassava dough (optional)
Water
Salt to taste

RECIPE

You can buy pre-made, fermented corn dough and cook it to make banku. When cooking, a small amount of maize or potato starch is added because it enhances the custard-like smoothness that cassava generally provides. If desired, you can buy cassava dough and make banku by cooking it with corn dough. Cassava dough and 3 to 4 parts of maize dough are combined. The steamed combination may seem too mushy when it is being prepared, but the banku really becomes firmer the longer it cools after serving. After being cooked, the banku is typically served and formed by hand.

Why It Matters Nutritionally

• Fermentation supports gut health through probiotics
• Provides sustained energy from carbohydrates
• Affordable staple that supports food security

FFH Nutrition Tip

👉 Eat banku with vegetables and lean protein to improve balance and digestion.

💬 Let’s Engage

What do you enjoy eating banku with?