Kenkey is a staple dish similar to sourdough dumplings from the Ga and Fante-inhabited regions of West Africa, usually served with pepper Crudaiola and fried fish or soup or stew. It has a sour taste that resembles that of exceptionally sour sourdough bread.
It's made from ground corn that's fermented for days and then boiled.
Kenkey is best eaten when it's warm and fresh—not only does the texture change as it cools down, but the flavour really starts to change too.
Kenkey is popular in Ghana, Côte d'Ivoire, Togo, and western Benin, but it also was exported to Jamaica and Guyana. In Jamaica, it is called dokono; in Guyana, konkee. In Trinidad, it is called paime.
In Ghana, kenkey is typically served with squash or plantains as an accompaniment but can also be used as a substitute for bread to serve with stews of meat, fish or vegetables. It goes especially well with okra stew.
Health Benefits Of Kenkey
It's one of the most popular dishes in Ghana and has been enjoyed for several years. Here are some benefits:
#1: You'll feel full for a longer period
The fibrous qualities found in kenkey help prolong feelings of satiety, which can help people who are trying to lose weight or maintain their weight by making them feel full for a longer period of time.
#2: Helps heart function
Eating kenkey boosts your potassium intake, making it great for heart health. Potassium is an electrolyte mineral. It helps improve heart function, contract muscles and keep bones strong. Eat Kenkey with beans to get more potassium.
#3: Great source of energy
This Ghanaian dish, made from fermented corn dough, contains carbohydrates which can be used as a dietary source of energy. Carbohydrates that are broken down into simple sugars during digestion and absorption provide the body with quick energy.
Carbohydrates are converted into glycogen, which is stored in the liver and muscles for use when extra energy is needed to fuel physical activities such as running or swimming.
#4: Keeps you looking younger
Many people today desire to look younger than their age. They do so because they want to feel liked by others and maintain a sense of life satisfaction. This can be considered a positive trend, as these people spend money on cosmetic products.
Kenkey contains vitamin A, which is an antioxidant vitamin and eliminates free radicals that damage cells. This helps keep you looking younger longer.
Danish researchers have found that people who tend to look younger than their age are more likely to live a long life. They studied a wide range of predictors of longevity and found that the appearance of being younger than one's age is an important marker for longevity.
#5: Helps prevent constipation
The fibre in Kenkey helps prevent constipation by stabilising blood sugar levels, preventing constipation and reducing the risk of high cholesterol.
Additionally, it also reduces the risk of heart disease by lowering cholesterol levels and helping to regulate blood pressure.
A total cholesterol level under 200 mg/dl is considered healthy for adults. Doctors typically treat readings of 200–239 mg/dl as borderline high and readings of at least 240 mg/dl as high.
Also, the normal blood pressure range for most adults is defined as a systolic pressure below 120 and a diastolic pressure below 80. An elevated blood pressure reading is defined as a systolic pressure between 120 and 129 with a diastolic pressure of less than 80.
Note: However, be sure not to eat too much of this food at once. Moderation is key!
Is Ga Kenkey Good For Diabetics?
Diabetes is a chronic condition in which the body doesn't produce or use insulin properly. Insulin is a hormone that helps your body turn sugar, starches, and other food into energy.
Diabetes can cause serious health problems if it's not managed. If you have diabetes, you need to be aware of the symptoms and how to manage them.
You can prevent some of the complications associated with diabetes by keeping your blood sugar levels under control with diet and exercise.
Ga Kenkey has a low to moderate glycemic index, which means that eating it will not cause blood sugar levels to spike. However, it should not be consumed in excess by people with diabetes.
Does Kenkey Contain Starch?
Kenkey is a starch-based food produced in Ghana. Starch is usually added to the starter cultures used to make it.
Starchy foods are an important part of a balanced diet, providing energy, fibre, and various vitamins and minerals. They can aid digestion and satiety, as well as provide energy. Starchy foods come in many forms, including legumes, whole grains, starchy vegetables and more.
The amount of starch you consume should be based on your calorie intake. For example, if you have a 1,600-calorie diet, your daily starchy carbohydrate limit should be between 100 and 278 grams per day.
Is Kenkey a Fermented Food?
Kenkey is a fermented and cooked maise dough wrapped in leaves, which is a popular staple food of Ghana. It takes 4–6 days to make a kenkey using traditional methods.
Fermented foods are known to have many health-promoting effects, some of which include antioxidant, anti-microbial, anti-fungal, anti-inflammatory and anti-diabetic properties.
For most people, eating fermented foods is safe. However, some people may experience side effects such as gas and bloating. This is due to the high probiotic content of fermented foods.
How Long Does Kenkey Last in the Fridge?
For best results, refrigerate for up to 4 weeks. To reheat, you boil gently in water until soft; in a microwave, cut the ball in half and sprinkle with water, then cover and heat until warm.
Always examine a potential food source for signs of mould and even colour throughout and to ensure it still looks edible. Use your nose to smell if the food still smells as it should and doesn't have a bad odour.
How do I Make Ga Kenkey?
In this post, I'll show you how to make Ga kenkey, that's sure to impress your friends!
- Pressure cooker
- Corn hust
- Corn dough
Place half of the corn dough in a bowl and add water to it.
Boil the corn dough until it is half cooked.
Using a wooden ladle, spread the dough on a large, clean saucepan. Add the remaining raw corn dough.
Stir the ingredients thoroughly.
Form the mixture into the desired shape and size.
Wrap each in the corn husks.
Put some corn husks in the bottom of a large saucepan and place the wrapped dough on top.
Add sufficient water, cover, and boil for around 10 minutes.
Kenkey is prepared. Serve alongside spicy pepper sauce, chilli sauce, shito, stew, or soup.
Is Kenkey Low In Fat?
Kenkey is low in fat, with a high content of complex carbohydrates, protein and fibre. This makes it an excellent food option for those who are looking to lose weight or those who want to maintain their current weight.
Low-fat diets may reduce the risk of heartburn, help people lose weight, and improve cholesterol levels.
The logic behind consuming low-fat foods goes like this: if we eat fewer calories, we'll lose weight. Fat has twice as many calories as either protein or carbohydrates; therefore, if we eat low-fat or nonfat foods, we'll be consuming fewer calories.
What Is The Difference Between Kenkey And Banku?
Kenkey and Banku are two steamed Ghanaian dishes. Kenkey is partially cooked, then wrapped in banana leaves, maise or corn husks, or foil, and steamed. Banku is cooked in a pot.
Can Pregnant Women Take Kenkey?
Ok, so here's the deal: kenkey is a delicious way to get your filling. For lunch or dinner, pregnant women can have roughly one and a half big orange size kenkey, fufu, banku, or other comparable essentials.
Where Do I Buy Fanti Kenky?
Fanti Kenky is a peculiar thing because it is a unique product that comes from Ghana, Africa. You can't just find it anywhere!
But don't let that discourage you—there are plenty of ways to get your hands on some Fanti Kenky! You can easily get it from Niyis!
niyis.co.uk is an online supermarket that specialises in African and Caribbean groceries. With a wide selection of meat, seafood, vegetables, grains, flours, doughs, seasonings, and spices, we offer delivery just as fast as any other grocery store in your area.
Where Do I Buy Corn Dough?
Corn dough is a food made from cornmeal and water. If you're looking for the best place to buy corn dough, you've come to the right place. Niyis is a trusted name for getting your groceries.
Also, Corn dough can be used in many Ghanaian dishes, including Kenkey, Koko, Banku, Akple, and Abolo.
How do you preserve corn dough?
Must be refrigerated and kept away from direct sunlight once opened. Consume within seven days of opening.
We store food away from sunlight because it can cause food to spoil. When we store food in a place that's exposed to sunlight, the sun's rays will make the food warm up and cause it to go bad faster.
This is especially true for meat products, which can be spoiled by exposure to sunlight before they're cooked or consumed.