West Africa is made up of 16 nations: Benin, Burkina Faso, Côte d'Ivoire, Gambia, Ghana, Guinea, Guinea-Bissau, Liberia, Mali, Mauritania, Niger, Nigeria, Senegal, Sierra Leone, Togo and the islands of Cape Verde. While the region['s flavors have been greatly influenced by colonizing nations, you can still find distinctive, traditional West African cuisine.
The use of starches as the primary filler is characteristic of every West African nation. Starchy plants are plentiful and easy to grow, which makes them inexpensive. They provide simple carbohydrates for a quick energy source and also expand in the stomach somewhat, easing hunger with less food. Popular and often-used starches include yams, millet, corn, rice, black-eyed peas and sweet potatoes. One root starch that is increasingly available in US supermarkets is cassava, which resembles a small tree trunk in its whole, raw state. Cassava is often milled into flour, which is then used to make a slightly sour and gummy dough called Fufu. Fufu is served alongside stews and soups, broken into small chunks and shaped into a small scoop, which acts like an edible spoon.
Due to its proximity to the equator and the moisture brought by intersecting trade winds, West Africa is warm throughout the year, with a short but intense rainy season from June through September. The result is a long growing season capable of producing tropical fruits, such as avocado, mango, melons, coconuts, citrus, grapes and pineapple. An excellent snack of fresh, warm mango can be purchased from roadside vendors, who will expertly peel and cut the fruit without ever touching it in a matter of seconds. Otherwise, fresh and dried fruit is often presented for dessert, cooked in rice dishes, served as a side to a larger meal or blended into a drink. Though many people confuse plantains with bananas, plantains are larger, have a thicker peel and are much less sweet than bananas. Plantains are technically a fruit, yet they're extremely starchy. Thus, they're most often used for mashes, chips and cakes, much like potatoes.
As with the region's fruit production, tropical, sun-loving vegetables grow easily in West Africa. Bell peppers, tomatoes, okra, herbs, onions and tough greens--such as Swiss chard, mustard and cabbage--are main components of cooked stews, rice dishes and sides. However, don't underestimate the importance of starches; salads aren't very popular in West Africa. Although you will readily find fresh vegetables at the market, you're not likely to be served a big side of them. Starchy vegetables and legumes--such as peas, corn and beans--often accompany already carbohydrate-heavy rice dishes.
Along the coast, fish and other seafood are the most abundant sources of flesh-based protein. Grilling, steaming and boiling are common preparation methods, although specific dishes will vary widely depending on the culture. Beef is relatively rare in West Africa, as cattle is expensive. Cows are mostly used for milk and wealth-building. Chicken, goat and pork are more popular.
Spices and Oils
Peanuts and other ground nuts are in a large number of dishes, so eat carefully if you have an allergy. From them, peanut oil is extracted and used in a great number of dishes. In fact, behind carbohydrates, the next-most abundant nutrient in the majority of everyday West African meals is probably fat. Tourists often have a hard time with this, but it's a reasonable adaptation for populations that traditionally work long, hard days and rely on human power more than machines. Expect a higher level of spice in West African dishes than what you might find in the average American kitchen. Ginger, cayenne and chillies are common flavorings, especially along the coast; they can give you heartburn for days if you're not careful.
Surprisingly, good coffee is somewhat rare in West Africa, unless you find a place that grows, roasts and brews its own. Although the Gold Coast is the largest exporter of coffee beans, the finished product is too expensive to buy back from processors in the West. Nescafe instant coffee is abundant, but it's not a great substitute. Beer is plentiful, though; it's often cheaper than water, because of its long shelf life. A word of caution about the water: While locals don't have problems drinking water directly from the tap, tourists who try to do so will usually experience a bout of traveler's diarrhea and stomach cramps. Be wary of drinks with ice cubes. Only drink from sealed bottles or drinking water bags.
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