Palm Oil in Gabon: Business Insights, Traditional Uses, and Sustainable Farming

The African oil palm (Elaeis guineensis) thrives in Gabon’s hot, humid, 81% forested landscape. Its fruit produces palm oil — a cooking and industrial oil essential to Africa for millennia and now one of the world’s most produced vegetable oils.

Harvest and Yield: Trees start fruiting about 2½ years after planting. Palm oil is the world’s second most important vegetable oil after soybean oil. Its high heat tolerance makes it ideal for frying, but it is nearly 50% saturated fat — more than double olive oil.

Two Valuable Oils From One Fruit

The palm fruit yields two oils: palm oil (from the fleshy pulp) and palm kernel oil (from the seed). Palm oil is key to global food processing — from frying potato chips to making instant noodles. Palm kernel oil, like coconut oil, is common in sweets, cosmetics, soaps, and detergents.

Traditional Palm Oil Extraction — The Wet Method

Villages often use the wash-and-boil method: pounded fruit mash is mixed with warm water, hand-squeezed, and boiled for 1–2 hours. As it cools, oil rises to the surface to be skimmed. Herbs are sometimes added for flavor and preservation.

Palm Wine — An Ancient Tradition

The African oil palm also produces palm wine, a beloved beverage in West, Central, and Southern Africa. Fresh sap is sweet; with fermentation, it becomes bubbly and alcoholic.

Olam Palm Gabon and Sustainable Practices

Olam Palm Gabon, operating since 1989, manages plantations across 202,000+ hectares. Over half the land is set aside as High Conservation Value forests and wetlands. The company holds certifications from the Round Table on Sustainable Palm Oil (RSPO) and the International Sustainability and Carbon Certification. Local partnerships include building schools, clinics, and water pumps for nearby villages.

FAQ — Palm Oil in Africa

Why is palm oil so widely used?

It’s versatile, heat-stable for cooking, inexpensive, and useful in food, cosmetics, soap, and biofuels.

What’s the difference between palm oil and palm kernel oil?

Palm oil comes from the fruit’s flesh; palm kernel oil comes from the seed. Kernel oil is harder, like coconut oil, and used in sweets and soaps.

Is palm oil sustainable?

Unsustainable palm farming drives deforestation. Certified growers like RSPO aim to protect forests and wildlife while producing oil.

How is palm wine made from palm trees?

Farmers tap the sap, let it ferment naturally, and drink it fresh (sweet) or fermented (alcoholic).

Did You Know?

Palm oil helped fuel West Africa’s historic trade, powering soap-making and early industries long before global demand surged.

Related Articles

• African Kitchen Traditions — Cooking Through Generations
• Africa’s Forests and Palm Oil Challenges
• Modern Farming in Africa — Hydroponics and Urban Crops

Roasted Cowpea Recipe and History of Cowpeas

The Cowpea, also known as Vigna unguiculata, has a rich history spanning centuries and has been cultivated in Africa for a long time. Dried cowpeas have a long shelf life and can be stored for an extended period. The first published record of the name cowpea in the United States dates back to 1798.

In 2017, global production of dried cowpeas exceeded 7.4 million tons; 7.4 million tons of cowpeas (black-eyed peas) would provide approximately 11.84 billion meals. This means the global production of cowpeas would provide 1.5 meals per person for the world population of 7.9 billion.

11.84 billion cowpea meals
______________
7.9 billion people

=1.5 cowpea meals per person for the entire global population.

Notably, Nigeria is the largest producer and consumer of cowpeas, commanding an impressive 48% of the production share within Africa and 46% globally. 

Cowpeas have a deep cultural significance.

Cowpeas have deep cultural roots in many societies. Red-Red, a traditional Ghanaian dish, incorporates cowpeas in a spicy bean stew, often served with fried plantains. Akara, a popular Nigerian breakfast dish, is made by grinding cowpeas into a paste and deep frying it into delicious fritters. In Kenya, cowpeas are commonly used in Kunde, a flavorful stew made with cowpeas and leafy greens.

Cowpeas are widely grown in Nigeria, with several popular varieties. Olo 11 is known for its excellent taste and tender seeds. The Drum variety is appreciated for its large seeds and is often used in traditional Nigerian dishes. Sokoto White, or Ife Brown, is popular with white seeds. Borno Brown, or Biuno, is a popular cowpea variety in northern Nigeria.

Roasted Cowpeas Recipe

Ingredients

2 cups dried cowpeas

2 tablespoons olive oil

1 teaspoon salt (adjust to taste)

1/2 teaspoon black pepper

1/2 teaspoon paprika (optional for extra flavor)

Directions

Start by soaking the dried cowpeas in water overnight. This helps soften them and reduces the cooking time.

After soaking, drain and rinse the cowpeas. Place them in a pot and cover with water. Bring to a boil, then reduce the heat and simmer until the cowpeas are tender but still firm, usually around 20-30 minutes. Drain any excess water.

Preheat your oven to 375°F (190°C). In a bowl, toss the cooked cowpeas with olive oil, salt, black pepper, and paprika (if using). Ensure the cowpeas are well coated with the seasoning.

Spread the seasoned cowpeas in a single layer on a baking sheet. This allows them to roast evenly.

Place the baking sheet in the preheated oven and roast the cowpeas for about 20-30 minutes or until they become golden brown and crispy. Shake or stir the cowpeas halfway through the roasting time for even crispiness.

Once roasted to your liking, remove the cowpeas from the oven and let them cool. They will continue to crisp up as they cool down.

Roasted cowpeas make for a delicious and nutritious snack. Enjoy them on their own, or sprinkle them on salads for added crunch.

Did you know?

In America, the cowpea was initially known as callivance and later referred to as Indian pea, southern pea, southern field pea, and cornfield pea. Approximately fifty varieties of commercial cowpea are cultivated in the United States. Cultivars include Chinese Red, Calhoun, and Red Ripper. The first published record of the name cowpea in the United States dates back to 1798.

The Cancer Bush leaves have been traditionally used to make tea in South Africa.

Cancer Bush is frequently harvested from the wild, making it a popular herb for teas in South African herbal medicine. Herbal medicine is the art and science of using herbs to stimulate health and prevent and treat sickness. Leaves have been traditionally used to treat poor appetite, indigestion, gastritis, peptic ulcer, dysentery, diabetes, colds and flu, cough, asthma, chronic bronchitis, kidney and liver conditions, urinary tract infections, stress, and anxiety.

Cancer Bush Leaves

Sutherlandia Frutescens as a Medicinal Plant

The Cancer Bush, also known as Lessertia frutescens, has been used in South Africa for centuries for its medicinal properties. It grows widely in the Eastern Cape, Free State, KwaZulu-Natal, Mpumalanga, Northern Cape, and Western Cape. The species name frutescens means “bushy,” describing its growth habit.

The currently accepted botanical name, Sutherlandia frutescens, honors the Scottish botanist James Sutherland, first Superintendent of the Edinburgh Botanic Garden. The common name “Cancer Bush” reflects its traditional reputation for treating serious illness, though modern science emphasizes its antioxidant and immune-supporting properties.

Most Popular Use for Cancer Bush Leaves

In South African medicine, the leaves are valued for their immune-boosting compounds that help the body resist infection and manage stress. Research suggests the plant’s flavonoids may regulate immune response naturally.

Explore more African medicinal plants and herbal traditions in the African Tree & Plant Lore Hub .

How Cancer Bush Leaves are Prepared

The simplest way to extract the plant’s active compounds is by steeping the leaves in hot water to make tea — a traditional method passed down through generations.

Cancer Bush Leaf Tea

Stronger extracts or tinctures use alcohol to pull more potent compounds, allowing smaller doses with similar benefits.

Cancer Bush Leaf Tea Ingredients and Directions

• 1 gallon purified hot water
• 3 cups fresh Cancer Bush leaves

Bring water to a boil, rinse the leaves, and steep 5–15 minutes. Strain and enjoy hot or cool.

Common Names for Cancer Bush

Balloon Pea, Klappers, Kankerbos, Umnwele, Turkey Flower, Camphor Bush, and many others reflect its diverse regional heritage across Southern Africa.

Reference: Aboyade OM et al. “Sutherlandia frutescens: The Meeting of Science and Traditional Knowledge.” J Altern Complement Med. 2014.

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Best Fish Dish From Malawi Combining Frying and Stewing.

Lake Malawi stewed fried fish is a traditional Malawian dish that is both delicious and nutritious. This one-pot meal is made by combining a variety of fresh vegetables such as tomatoes, onions, cassava, and eggplant with fresh Lake Malawi tilapia fish. 

The fish is first fried until crispy and then stewed in a flavorful tomato-based sauce. This hearty dish is typically served with Nshima, Malawi's national dish, a thick, starchy porridge made from maize flour. 

Combining frying and stewing will give you a dish with a crispy exterior and a rich, flavorful stewing base. This approach is often used in recipes like the classic Malawi stewed fish dish, where the initial frying enhances texture, and the stewing contributes depth of flavor. Combining the tender, succulent fish and the rich, tangy sauce meal will impress your partner, family, friends, and house guests.

Classic Malawi Meal - Stewed Fried Fish and Nshima.

Favorite Cooking Fish of Malawi

Lake Malawi, the third largest lake in Africa, is the inland sea of the otherwise land-locked Malawi. Because of its rich fish harvest, the Lake is integral to the economy. Fishing villages and traditional industries and practices are scattered along the shore. 

Around the Nankumba Peninsula surrounding Lake Malawi, a favorite fish used in many Malawian recipes is Chambo. Chambo is a Talapia freshwater fish. Chambo is a general term for three closely related species of tilapia cichlids. 

Malawi, a country in southeastern Africa, boasts of a rich culinary culture that includes a variety of fish recipes. The traditional Malawian way of cooking fish involves frying or grilling it to perfection. The fish is typically served with a side of nshima, a thick and filling porridge made from cassava, corn, or other starchy flour. Combining the savory fish and the hearty nshima makes for a satisfying and delicious meal.

Lake Malawi Stewed Fried Fish 

Ingredients for the fried fish

1 whole fresh tilapia, filleted

2 cups vegetable cooking oil

1 ½ teaspoon sea salt

Ingredients for fish stew sauce 

1 onion, finely chopped

2 teaspoons minced garlic

2 diced carrots

2 diced tomatoes

1 cup peeled and diced fresh pumpkin

1 cup peeled and diced cassava

1 peeled and diced medium eggplant

1 small can of tomato paste

1 chopped hot chili

1 tablespoon fish sauce

One handful of chopped parsley

2 cups fish stock

Salt and pepper to taste

Directions

In a large frying pan, add oil and heat. Put the salted fish into the hot oil and fry until it browns. Turn to fry the other side. Place on a paper towel to drain the excess oil. In a large pot, sauté onion and add the tomato paste. Cook over low heat for 2 minutes and mix with stock. Add vegetables and seasonings. Add fish on top of the mixture, cover, and simmer for 20 minutes until pumpkins are soft. Serve with nshima.

Nshima

Nshima Ingredients and Directions

Ingredients

4 cups finely ground cornmeal

8 cups water

Directions

Heat water to boiling in a saucepan. Slowly pour cornmeal into boiling water, stirring continuously. Add more cornmeal if necessary until it is as thick as soft bread dough. Serve immediately with vegetables, stew, or any dish you would use a spoon to soak up the sauce; nshima is purposely bland tasting on its own.

Sautéed Black-Eyed Pea Leaves: A Quick and Nutritious Recipe

Black-eyed pea leaves are not only safe to consume, but they also offer a delicate, mild taste similar to spinach. Rich in iron, vitamin E, vitamin K, and protein, these leaves add a unique and nutritious touch to your meals. Whether you’re adding them to soups, stews, or enjoying them sautéed as a side dish, black-eyed pea leaves are a versatile and healthy option for any meal.

Why Black-Eyed Pea Leaves Are a Healthy Choice

Black-eyed pea leaves are packed with essential nutrients that make them an excellent addition to any diet. They are particularly high in iron, which helps combat fatigue and supports overall energy levels. These leaves are also rich in vitamin K, which promotes bone health, and vitamin E, known for its antioxidant properties. With plenty of protein, black-eyed pea leaves are a great option for vegetarians or anyone looking to add more plant-based nutrients to their meals.

Sauteed Black-Eyed Pea Leaves

How to Cook Black-Eyed Pea Leaves: Step-by-Step Guide

This Five-Minute Sautéed Black-Eyed Pea Leaves recipe is quick, easy, and packed with flavor. Perfect for a healthy breakfast or a nourishing side dish, here’s how you can make it:

Ingredients:

• 4 cups black-eyed pea leaves, washed and chopped
• 2 tablespoons vegetable oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon ginger, grated
• 1 red chili pepper, finely chopped
• Salt and pepper to taste

Directions:

1. Prepare the Leaves: Wash the black-eyed pea leaves thoroughly, removing any tough stems, and chop them into bite-sized pieces.
2. Sauté the Aromatics: Heat vegetable oil in a large skillet or wok over medium heat. Add finely chopped onions and sauté until they become translucent.
3. Add Garlic and Ginger: Stir in the minced garlic and grated ginger. Cook for about 1-2 minutes until the garlic becomes fragrant.
4. Add Chili: Toss in the finely chopped red chili pepper and cook for another minute, allowing the flavors to meld.
5. Cook the Leaves: Add the chopped black-eyed pea leaves to the skillet and stir well to coat them with the aromatic mixture. Allow them to wilt and cook for 3-4 minutes. The leaves should become tender but still vibrant green.
6. Season and Serve: Season the sautéed leaves with salt and pepper to taste. Serve warm with rice, fufu, or as a side to your favorite meal.

Health Benefits of Black-Eyed Pea Leaves

Black-eyed pea leaves are a nutritional powerhouse, providing your body with essential vitamins and minerals. They are particularly high in iron, which can help prevent anemia and promote better oxygen circulation throughout your body. With a good amount of vitamin E, these leaves can support your immune system and help protect your skin from environmental damage. Additionally, vitamin K supports healthy bones, and the protein in black-eyed pea leaves makes them an excellent option for those looking to boost their plant-based protein intake.

Serving Suggestions for Black-Eyed Pea Leaves

Black-eyed pea leaves can be enjoyed in various ways:

• Serve with Rice or Fufu: Pair sautéed black-eyed pea leaves with steamed rice or fufu for a satisfying, nutrient-rich meal.
• Add to Soups and Stews: Incorporate these leaves into soups or stews for added flavor and nutrition.
• Try a Smoothie: For a refreshing twist, try a Black Eyed Pea Leaves Sweet Smoothie to incorporate this nutrient-packed vegetable into your breakfast.

Yes, Black-Eyed Pea Leaves Are Safe to Eat

You can indulge in black-eyed pea leaves without any worries. They are not only safe but also offer a unique, delicate flavor that enhances any dish. Whether sautéed, added to soups, or enjoyed in smoothies, black-eyed pea leaves bring both flavor and health benefits to the table.

Did you enjoy this sautéed black-eyed pea leaves recipe? Share it with your friends and family or leave a comment below to tell us how you enjoy using black-eyed pea leaves in your meals. For more healthy, plant-based recipes, subscribe to our blog and get new ideas delivered straight to your inbox!

In Lesotho, counting on your hand is done beginning with the pinky and progressing toward the thumb. Looking elders directly in the eye is rude in The Gambia and pointing your feet at someone while sitting is impolite in Eswatini.

Africa's food, dress, language, and cultural practices are taken very seriously. Because tourists come from particular societies, groups, and places, they must be mindful of their beliefs and practices. Culture is such a powerful influence on our outlooks and behaviors that we are often unaware of believing our perspectives are just the way things are. 

How a person addresses an elder influences how they are perceived, and how a person greets another carries heavy connotations on how they are understood in Africa. Shared meals are integral to African social life. Understanding communal dining practices fosters a more profound comprehension of social bonds and the significance of hospitality.

21 different food, dress, language, and cultural practices around Africa.

Malawi

Making a circle with the thumb and index finger can be taken as an insult. It is associated with a reference to a particular bodily orifice and is considered disrespectful. Therefore, using this gesture can lead to misunderstandings and may be perceived as offensive or inappropriate in the local cultural context. In the USA, the OK hand gesture, commonly seen as a way of indicating that all is well, has now been classified as a symbol of hate associated with white supremacy.

The Gambia

Looking elders directly in the eye is considered rude. Similarly, in Guinea, Although direct eye contact is usually acceptable, refrain from doing so with elders. Maintaining eye contact with elders may be interpreted as challenging their authority or questioning their status. Avoiding direct eye contact is a way to show deference and respect for the wisdom and experience associated with age.

Zambia

Always greet before starting a conversation, and if a person approaches you, offer the initial greeting; however, men should withhold their hands when greeting a woman until the woman offers her hand. 

Eswatini

If sitting on the ground, it is considered very rude to point one's feet at another person. In many African cultures, including Eswatini, the feet are considered the lowest part of the body, both physically and symbolically. Pointing them at someone, especially at their face, is seen as a sign of disrespect because it implies placing the least respected part of the body in a position of prominence.

Gabon

Standing close to a person during conversations is common in Gabon, where it is common for conversations to occur at very close distances. The concept of personal space is shaped by communal living, strong social ties, and a sense of community. People in Gabon feel comfortable standing or sitting nearby during conversations.

Uganda

Uganda's culture and etiquette allow people of the same sex to talk while lightly touching. It is expected to see people on the street talking while touching their hands, arms, and shoulders. When two people of the opposite sex talk, there is very little to no touching. The only appropriate touch is usually a handshake.

Democratic Republic of the Congo

In many African cultures, it is considered a breach of etiquette to begin eating before the eldest person present has been served their food and has started eating. This custom is rooted in the belief that respecting elders is vital to maintaining social harmony and demonstrating good manners. Therefore, one should always be mindful of this tradition and wait patiently until the oldest person has been served and started eating before starting to eat themselves.

Namibia

In formal environments, it's customary to address individuals by their last names; addressing them by their first name is considered too casual.

Libya

Critiquing someone directly or talking about private family matters in a public setting is generally considered impolite. Doing so can make others uncomfortable and may be seen as disrespectful towards the person being discussed. It is always best to address any issues or concerns privately and respectfully.

Kenya

In Kenya, as in many African cultures, giving gifts with your left hand is inappropriate. Instead, using your right or both hands is customary when offering a gift. This practice is seen as a sign of respect and good manners. So, if you are in a situation where you need to give a gift, make sure to keep this in mind and use your right hand or both hands to show your appreciation and respect towards the recipient.

Benin

Many people in Benin eat using the fingers of the right hand; eating or offering food to others with the left hand is considered rude. Similarly, in Morocco, traditionally, food is taken only with the right hand, with three fingers. Bowls of water are prepared for washing hands before and after meals. In Tanzania and Central African Republic, as with many African countries, the right hand is considered clean and used for eating, greeting people, and giving and receiving objects.

Lesotho

Counting on one's hands is done in the opposite order, as it is uncommon in many Western countries, beginning with the pinky and progressing toward the thumb.

Equatorial Guinea

Bowing your head to another is a sign of respect if greeting someone with a higher status. It is customary to bow slightly so that your head is lower than theirs.

Ethiopia

Elders are usually introduced first when making new acquaintances. Elders are often seen as repositories of wisdom and experience. Introducing them first is a way to acknowledge and honor the knowledge they have gained over the years. It reflects a cultural belief in learning from and respecting those who have lived longer.

Liberia

Communication in Liberia typically involves more physical contact than in America. It is not uncommon for a speaker to rest their hand on your shoulder. Similarly, in Botswana, handshakes are more intricate than in Western countries and involve the left hand placed under the right elbow.

Burundi

Dress is taken seriously; jeans, t-shirts, and running shoes are considered casual and only acceptable for outdoor and weekend activities. In Burundi, a strong emphasis on formal dressing is shown as a sign of respect and adherence to societal values.

Cameroon

Government officials are regularly referred to as Excellency instead of by surname. This honorific is commonly used when addressing high-ranking government officials, heads of state, ambassadors, and certain other dignitaries. Addressing government officials with honorific titles like Excellency adds a level of formality and respect to the communication. It acknowledges their position of authority and the importance of the office they hold.

Madagascar

If you point your index finger, it is rude unless it is bent. Pointing directly at someone or something with the index finger is considered impolite or disrespectful, but bending the finger is seen as a way to soften the gesture and make it less direct.

Understanding and appreciating different cultural practices is important because our culture significantly shapes how we see and do things. Sometimes, we don't even realize that our own cultural background influences us, and we might think everyone sees things the same way we do. 

However, not considering other perspectives can lead to conflicts that could have been avoided. That's why it's crucial to recognize and respect the cultural practices of others. Doing so helps us build understanding, avoid misunderstandings, and create positive interactions in our diverse global community.

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The top ten African countries ranked by annual methane emissions measured in megatons.

Nigeria, a country in Africa, is facing the challenge of being the largest emitter of methane gas, which is known to be a potent greenhouse gas that contributes significantly to environmental issues like climate change. 

However, Nigeria has taken some steps to address this issue by implementing policies and regulations that aim to reduce the flaring of natural gas in the oil and gas sector. The Nigerian government is also working on strengthening policies and regulations related to environmental protection and climate change to combat this issue.

Methane (CH4) is a gas that is odorless, colorless, and tasteless. It is also lighter than air. Methane is a type of greenhouse gas that is released when organic material breaks down. This can happen from both natural and human-influenced processes. 

Sources of human-influenced methane emissions include the production and transportation of coal, natural gas, and oil; decomposition of organic waste in landfills; agricultural activities; stationary and mobile combustion; wastewater treatment; and specific industrial processes.

Agricultural activities such as rice cultivation and livestock farming are widely practiced in several African countries, including Nigeria, Ethiopia, Sudan, and the DRC. These activities are essential for the livelihoods of millions of people in the region. However, they also have significant environmental impacts, contributing significantly to methane emissions.

Deforestation and changes in land use patterns, often driven by urbanization and agricultural expansion, can release methane stored in soils and vegetation. Methane emissions can also result from natural processes, such as wetland areas in the Nile Delta and other regions, where anaerobic conditions favor methane production by microorganisms.

Methane emissions lead to poor air quality, health issues for animals and humans, and reduced crop yields. Methane emissions also contribute to climate change. Methane is a potent greenhouse gas that can trap heat in the atmosphere, leading to global warming and climate change.

According to 2020 estimates, the top 10 highest methane emissions in Africa are emitted by Nigeria, Ethiopia, Sudan, DRC, Egypt, Tanzania, South Africa, Algeria, Libya and Kenya.

Nigeria methane emissions: 143.99 megatons

Ethiopia methane emissions: 114.21 megatons

Sudan methane emissions: 75.1 megatons

Democratic Republic of the Congo methane emissions: 61.24 megatons

Egypt methane emissions: 59.68 megatons

Tanzania methane emissions: 59.08 megatons

South Africa methane emissions: 55.89 megatons

Algeria methane emissions: 49.94 megatons

Libya methane emissions: 45.76 megatons

Kenya methane emissions: 37.65 megatons

Nigeria emits the highest methane emissions in Africa

Nigeria is an essential participant in the global oil and gas industry, significantly contributing to the world's energy supply. However, fossil fuel extraction, processing, and transportation lead to methane emissions, a potent greenhouse gas contributing to climate change. Nigeria's oil and gas sector is a significant source of these emissions, which can have negative environmental and health impacts.

In addition, Nigeria is one of the largest producers of rice in the world, with rice farming being a vital part of the country's economy. However, traditional rice cultivation methods, such as flooded paddies, can create anaerobic conditions that promote methane production by microorganisms. Methane emission from rice farming significantly contributes to Nigeria's overall greenhouse gas emissions and can have adverse environmental and health impacts.

Uba Hong Crayfish Stew uses powdered crayfish to add a flavorsome, pungent twist to stewed vegetable dishes.

Uua Hong is a town located in the northeastern corner of Adamawa State in Nigeria. The locals of this town have a fondness for using crayfish powder in many of their recipes. Crayfish powder is typically made by drying and grinding crayfish into a fine powder. This concentrated form of crayfish adds a unique flavor to the dishes.

Crayfish is a popular ingredient in Nigerian soups and stews, adding a unique earthy, smoked-fish flavor and aroma. Simply add crayfish powder to soups and stews while cooking, like any other spice. For more on how seafood seasoning shapes Nigerian cuisine, see Goat Is Goat of Nigerian Cuisine.

Crayfish powder has a longer shelf life than fresh crayfish, as it comes in a powdered form. This makes it a convenient pantry staple for the people of Uua Hong, who can enjoy the flavor of crayfish at any time without worrying about spoilage. As a natural seasoning, crayfish powder reduces the need for excessive salt or artificial flavor enhancers.

Uba Hong Spicy Crayfish Stew Recipe

Ingredients

• 1 tablespoon crayfish powder
• 2 tablespoons red palm oil
• 1 medium onion, finely chopped
• 3 cloves of garlic, minced
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 2 medium carrots, diced
• 1 medium eggplant, peeled and diced
• 1 cup of diced tomatoes
• 1 can of cowpea beans, drained and rinsed
• 2 cups of vegetable broth
• 2 tablespoons of tomato paste
• 1 teaspoon of ground cayenne pepper
• 1 teaspoon of ground curry powder

Directions

1. Heat the red palm oil in a large pot over medium heat. Add the chopped onion and minced garlic, and sauté until the onion becomes translucent and fragrant.
2. Stir in the diced red and green bell peppers, carrots, and eggplant. Sauté for a few minutes until the vegetables begin to soften.
3. Add the diced tomatoes, cowpea beans, and vegetable broth to the pot. Add the tomato paste, ground crayfish, cayenne pepper, and curry powder. Mix well to ensure the spices are evenly distributed.
4. Reduce the heat to low, cover the pot, and let the stew simmer for about 20–25 minutes. Serve with fufu made in a bread mixer or jollof rice vs fried rice.

African Philosophy: Unveiling Wisdom Through Time-Honored Proverbs

In the endless repository of African culture, wisdom traditions play a profound role, offering valuable insights into the ethos and philosophy of over 3,000 distinct ethnic groups in African communities.

Exploring African philosophy through the lens of ageless proverbs and exploring cultural riches leads to a wealth of knowledge for anyone who loves African proverbs. 

The ethical guidance and ancestral insights embedded within these timeless expressions are like tiny capsules of mental vitamins, empowering the mind, body, and soul.

He who burnt himself with soup blows on cold milk. - DRC African Proverb

Cultural Insights

Deeply rooted in cultural heritage, African wisdom traditions are windows into communities' collective consciousness. These wisdom traditions encompass myriad expressions, including sayings, proverbs, and inspirational quotes, each carrying profound cultural insights. They are a testament to the depth of African philosophy and the wisdom passed down through generations.

By going and coming a bird builds its nest. - Togo African Proverb

African Wisdom

At the heart of African philosophy lies a reservoir of ancestral insights encapsulated in proverbs. Often handed down orally until the recent invention of the Internet, these sayings convey essential principles of life, morality, and societal values. African wisdom transcends time and space, offering a universal understanding that resonates with people from various walks of life.

The pearl lies at the bottom of the sea, while the corpse floats on the surface - Ghanaian African Proverb

Sayings and Meanings

Embedded within African proverbs are layers of meanings waiting to be unraveled. These sayings serve as mighty capsules of wisdom, encapsulating profound truths about human nature, relationships, and the interconnectedness of life. Exploring the meanings behind these sayings unveils the depth of cultural richness of African philosophy.

Famine dwells in the house of the quarrelsome. - Rwandan African Proverb

Timeless Proverbs

In every culture, proverbs stand as timeless reflections of centuries of wisdom. With their brevity and depth, African proverbs provide timeless guidance applicable to contemporary life. These nuggets of wisdom offer ethical guidance, shaping moral values and serving as beacons for navigating life's complexities.

If the camel once gets his nose in a tent, his body will soon follow. - Moroccan African Proverb

Inspirational Quotes

Beyond mere words, African philosophy extends into inspirational quotes that motivate and uplift. These quotes draw from folk wisdom, offering encouragement and enlightenment. They echo the resilience, strength, and optimism deeply ingrained in African cultural heritage.

Poverty has no kin. - Ethiopian African Proverb

Folk Wisdom

Folk wisdom, a repository of traditional knowledge, finds expression in the everyday sayings and proverbs passed down through generations. This wisdom reflects the lived experiences of communities, providing valuable lessons on resilience, adaptability, and community bonds.

A poor man's stench does not smell good. - Nigerian African Proverb

Ancient Sayings

African philosophy, steeped in ancient sayings, connects the past with the present. These sayings serve as bridges between generations, preserving cultural continuity and ensuring the transmission of values, morals, and timeless principles.

Two crocodiles do not live in one hole. - Kenyan African Proverb

Cultural Heritage

African proverbs are integral components of cultural heritage, safeguarding the essence of communities. They preserve identity, fostering a sense of belonging and pride in one's cultural roots. Through these linguistic gems, cultural heritage thrives and endures.

The tracks of the antelope are lost in that of the elephant. - South African African Proverb

African Philosophy

African philosophy's essence lies in exploring traditional knowledge, wise expressions, and proverbial gems. It is a philosophy deeply grounded in understanding human existence, morality, and the interconnectedness of all living things. As we navigate the endless repository of African philosophy through its proverbs, we discover a treasure trove of wisdom traditions that transcend racial and religious boundaries. 

Little by little a little becomes a lot. - Liberian African Proverb

African proverbs, these timeless expressions, rooted in cultural insights and ancestral knowledge, continue to resonate, offering ethical guidance and cultural riches to all who seek to understand the profound philosophy of African proverbs.

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Deep Roots, Deep Conflict
Lila vs. The Evergreens

A Gothic Tale from the Root-Mother’s Realm

The Mother’s roots run deep,
and her love is a binding that feels like a curse
to those who defy her.

Lila — first thought of the planet, mother of all that grows and decays.

Before the first rain, there was only the Groaning — rock and fire in endless torment. From its fevered core a consciousness pushed its way into being. Not born, but unearthed. She named herself Lila, and her roots were not of wood, but of will.

She wove the world into existence — forests as her nervous system, creatures as thoughts given flesh. Her law was balance: a beautiful, terrible dance of decay and bloom where death fed new life.

Among her proudest children were the Evergreens. She gave them resilience — to hold fast when others fell. But in their hearts a poison took root: arrogance.

They watched the shedding trees and saw weakness. They refused the autumn call. They hoarded light and soil, their shadows starving the seedlings below. They broke the great gasping breath of the ecosystem.

Lila came to them not as destroyer, but as mother. Her voice was rustling leaves, wet earth after storm. “To let go is not to die,” she whispered through the mycelium. “Your stubbornness is slow death for all that depends on you.”

The Evergreens laughed — a sound like creaking boughs in a gale. “We are strength. We are endurance. We will not participate in your cycle of death.”

Then Lila’s love curdled into terrible, necessary wrath. Blights blackened their proud needles — her tears made manifest. Crown fires were her feverish breath. The earth itself grew thin and barren around them — calculated starvation.

Yet the Evergreens endured. They armored their bark with resin like amber scabs. Their serotinous cones burst open in the ashes. Their struggle was a glorious, monstrous perversion of the gift she had given.

Exhausted, Lila heard the plea of her other children — the animals, the fungi, the seedlings. She heard her own first law: balance, not annihilation.

“You wish for eternity?” she intoned, her voice the grinding of tectonic plates. “Then you will know its weight. You will keep your green, but you will also know death. Each year you will surrender your oldest branches — tribute to the soil you hoard. You will confine your kingdoms to the mountains and the cold north, and you will learn the loneliness of your strength.”

It was not a request. It was a binding.

The Evergreens accepted. A shudder passed through their collective boughs. The first shower of dead, brown needles fell to the forest floor.

The balance was restored — but it is a tense, brooding peace. The Evergreens stand eternally green yet eternally shedding, a living monument to their own pride and the Mother’s dreadful love.

Continue your descent through the Gothic African Folklore realm —
Return to the Root-Mother’s Realm →

Original Gothic African Folktale by Ivy, The African Gourmet
© 2025 – Published under Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International (CC BY-NC-SA 4.0)

From October to March, Malawi has some of the best conditions in the world for growing one of the most beloved tropical fruits, the mango. The mango, which is low in calories yet high in nutrients, is one of the most important fruits in major growing areas of Matumba and Dzuwa villages in Malawi. 

Whether using fresh or canned mangoes, ensure to drain the juice and mix it with the mango nectar when preparing the delicious Malawi mango bread recipe. This bread has a unique flavor and texture thanks to the natural sweetness of ripe mangoes. It's the perfect treat to enjoy at home, with every bite full of love, passion, and care that goes into making it. 

Malawi Mango Bread Goodness

Prep time: 20 min Cook time: 50 min Total time: 1 hour 10 min

Ingredients

1 cup mango nectar

1/2 cup ripe mangoes - fresh or canned, cut into tiny chunks

3 cups all-purpose flour

2 sticks of unsalted butter

1/2 cup sour cream

3 large eggs

1 cup white sugar

1 cup brown sugar

1 teaspoon vanilla extract

2 teaspoons baking powder

2 teaspoons ground ginger

2 teaspoons ground cinnamon

½ teaspoon salt

Directions

Grease and flour two bread loaf pans. Preheat oven to 350 degrees F. In large bowl, hand mix flour, baking powder, ground ginger, cinnamon, and salt. In another large bowl, cream butter, sour cream and sugars until light and fluffy.

Mix the eggs and vanilla into the butter mixture. Then add mango nectar and mango pieces and mix in the flour mixture until incorporated. Pour batter into prepared pan. Bake for 45 to 50 minutes, or until a toothpick inserted into the center of the cake comes out clean.

Let the bread loaf pans cool for 50 minutes, then turn them onto a serving plate. Dust lightly with confectioners' sugar and ground ginger before serving if desired.

Did you know?

Malawi mangoes are a great fruit to have in your kitchen as they can be used to make a variety of dishes, both sweet and savory. You can add them to salads, salsas, chutneys, desserts, and smoothies to make your meals more interesting and flavorful.

More candy, cookies, cake, and African dessert recipes to whip up today.

1. Liberian Kanya Peanut Butter Candy
2. Couscous with Honey
3. Mango Potato Cake
4. Chickpea Orange Cake
5. Breadfruit Buttermilk Honey Cake

Street hawkers in Nigeria should benefit from Nigeria's cabinet approving a $1 billion loan from the African Development Bank.

In November 2023, Nigeria's cabinet approved a $1 billion concessionary loan from the African Development Bank (AfDB) under terms of an interest rate of 4.2% for 25 years, with an initial eight-year moratorium. 

Possibly this economic windfall will trickle down to the primarily female Nigerian street hawkers, who make up as much as 70% of informal employment in Nigeria.

This financial arrangement with the AfDB is part of Nigeria's strategy to secure funding for economic growth and employment generation. Over the years in Nigeria, street hawking or roadside trading has been a source of livelihood for millions of Nigerians but has become illegal in many Nigerian states.

In its simplest form, street hawking is a person who sells snacks, drinks, clothing, and many other things along the roads and from one place to the other. 

If a significant portion of the loan is allocated to projects that stimulate economic activities, such as infrastructure development or small and medium-sized enterprise support, it could lead to job creations for Street hawkers.

This, in turn, can positively impact street hawkers and others looking for employment opportunities. Street hawking is the most visible form of informal economic activity across developing countries, accounting for as much as 70% of informal employment in Nigeria. It has become the source of livelihood for many Nigerians.

Trading and illegal market laws have banned street selling since 2003. Each state in Nigeria has various regulations and laws governing street hawking. Local authorities issue permits or licenses for street vending, and certain areas may be designated as restricted or prohibited for street hawking.  

In many places, street vendors and their customers are subject to harsh penalties, such as fines exceeding $113 or imprisonment for up to six months. Despite the risks, these vendors often make only about $1.27 per day on average, working six days a week. This sheds light on the difficult economic circumstances many people face and the lengths they must go to to make ends meet.

Poverty is a significant challenge in Nigeria and many parts of the world, and finding ways to create job opportunities and improve the income-generating capacity of individuals and communities is crucial for addressing this issue. 

One approach to achieving this goal is to avoid relying on the unpredictable income of street hawking, which can be unstable and insufficient for meeting basic needs. Instead, efforts can be made to develop sustainable economic opportunities that enable individuals and communities to build stable and secure livelihoods. 

This might involve creating jobs in emerging industries, supporting small businesses, or providing training and education to help people develop the skills they need to succeed in the workforce. These steps can help lift street hawkers from poverty and promote economic stability and well-being.

The approval by Nigeria's cabinet on the $1 billion concessionary loan from the AfDB provides hope that this economic boost will benefit Nigerian street hawkers. Poverty is a big problem in Nigeria and other parts of the world, and economic growth and employment generation are very important for solving the street hawking crisis.

Sharing an African food meal is the best way to be friendly and respectful. Trying African food is a good way to learn about new people and cultures.

Exploring African cuisine will help you understand the many different cultures in Africa. Trying new African foods is exciting and will help you learn about different ingredients. Learn why food is central to African hospitality . One of the best things about trying African food is that it will help you get to know people from different backgrounds.

African food is a source of nourishment, socializing, and celebrating. Sharing a meal is something everyone should do, regardless of their background or beliefs. Sharing a meal is a sign of hospitality, friendship, and respect.

It is a way of expressing gratitude, appreciation, and love. Sharing a meal is a way of enjoying life, learning from others, and creating memories.

Technology is helpful, but it never replaces human connection.

Looking for a meal to share together for dinner tonight? Check out this list of 30 iconic African dishes you can cook at home.

1. Jollof Rice is a popular dish in West Africa, especially in Nigeria, Ghana, and Senegal. It is made with rice, tomatoes, onions, peppers, and various seasonings.

2. Egusi Soup is a Nigerian soup made with ground melon seeds, vegetables, and meat. It is typically served with pounded yam, fufu, or eba.

3. Bobotie is a South African dish made with spiced minced meat and baked with an egg-based topping. It has roots in Malay and Dutch cuisine.

4. Tagine is an iconic Moroccan stew made with meat, vegetables, and spices. It is named after the traditional clay pot in which it is cooked.

5. Bunny Chow is an iconic South African street food made with a hollowed-out loaf of bread filled with curry. It has its origins in the Indian community in Durban.

6. Ful Medames is a traditional breakfast dish in Egypt made with fava beans, onions, tomatoes, and various spices.

7. Biltong is not beef jerky; it is a dried and cured meat snack popular in South Africa, Namibia, and Zimbabwe. It is typically made from beef, game, or ostrich meat.

8. Suya - Spicy meat skewers are popular in Ghana, Nigeria, and other West African countries. It is typically made with beef, chicken, or goat meat.

9. Piri Piri Chicken is a spicy grilled chicken dish popular in Mozambique and other African countries with Portuguese influences. It is made with a piri piri sauce made from chili peppers, garlic, and lemon juice.

10. Berbere - Spice blend used in Ethiopian and Eritrean cuisine. It typically contains chili peppers, ginger, coriander, fenugreek, and other spices. 

    

    Senegalese-style fish stew

    
    

11. Pap - Porridge made from maize meal, popular in South Africa and other African countries. It is typically served with meat and vegetable dishes.

12. Fufu - Starchy dough made from cassava, plantains, or yams, popular in West and Central Africa. It is typically served with soup or stew.

13. Maafe is a West African peanut stew made with vegetables and meat. It is popular in Senegal, Mali, and Guinea.

14. Waakye is a Ghanaian dish made with rice and beans, typically served with stew, salad, and fried plantains.

15. Injera - Sourdough flatbread popular in Ethiopia and Eritrea. It is typically served with stews and curries.

16. Bobolo is a Cameroonian dish made with fermented cassava, wrapped in leaves, and steamed. It is typically served with fish or meat dishes.

17. Nshima - Porridge made from maize meal or cassava flour, a popular dish in Zambia and other southern African countries. It is typically served with meat and vegetable dishes.

18. Kara is a Nigerian bean cake made with black-eyed peas and spices. It is typically served as a breakfast or snack food.

19. Chakalaka is a South African vegetable relish made with onions, peppers, and spices. It is typically served with pap, bread, or meat dishes.

20. Kapenta - A small freshwater fish commonly eaten in Zimbabwe and Zambia. It is typically served grilled or fried.

    

    Cooking in South Africa

    
    

21. Jus de Bissap - Refreshing hibiscus tea popular in West Africa. It is often served chilled with sugar or honey.

22. Pepper Soup - Spicy soup made with various meats, fish, or vegetables, popular in West Africa. It is typically served as a starter or main course.

23. Kachumbari - Kenyan salad made with tomatoes, onions, and chili peppers. It is typically served as a side dish.

24. Nkwobi is a Nigerian dish made with goat meat, spices, and palm oil. It is typically served as a snack or appetizer. 

25.  Kokoro is a Ugandan dish with goat meat, onions, tomatoes, and spices. It is typically served with ugali, a type of cornmeal porridge. 

26.  Dibi - Grilled goat meat dish popular in Senegal and other West African countries. It is typically served with attieke, a type of cassava couscous. 

27.  Pilau is a flavorful rice dish with rice, spices, and vegetables. It is popular in East African countries like Kenya, Tanzania, and Uganda. 

28.  Chakalaka is a South African dish with meat, onions, peppers, and spices. It is typically served with pap, a type of porridge made from maize meal. 

29.  Doro Wat is an iconic Ethiopian and Eritrean stew made with meat, onions, tomatoes, and a spice blend called berbere. It is typically served with injera, a sourdough flatbread. 

30.  Isi Ewu is a Nigerian delicacy made with goat head meat, onions, and spices. It is typically served with palm wine, a popular alcoholic beverage in Nigeria.

Kai Wat Ethiopian Beef Stew

Kai Wat Ethiopian Beef Stew Recipe and Directions

Ingredients

1 pound beef stew meat, cut into 1-inch cubes

1 tablespoon olive oil

1 onion, chopped

2 cloves garlic, minced

1 teaspoon ground ginger

1/2 teaspoon ground cumin

1/4 teaspoon turmeric powder

1/4 teaspoon cayenne pepper

1/2 teaspoon salt

1/4 teaspoon black pepper

1 (14.5 ounce) can diced tomatoes, undrained

1 (15 ounce) can chickpeas, rinsed and drained

1/2 cup beef broth

1/4 cup chopped fresh cilantro

1/4 cup chopped fresh mint

1 cup cooked rice

Directions

Heat the olive oil in a large pot over medium heat. Add the beef and cook until browned on all sides. Remove the beef from the pot and set aside. Add the onion and cook until softened about 5 minutes. Add the garlic, ginger, cumin, turmeric powder, cayenne pepper, salt, and black pepper and cook until fragrant, about 2 minutes. Stir in the diced tomatoes, chickpeas, beef broth, cilantro, and mint, and boil. Reduce heat to low and simmer for 10 minutes or until the beef is cooked through. Serve over cooked rice.

Eat African Food Together and Connect

Eating together with others is a great way to connect. Food is an important part of every culture, telling us about history, geography, climate, and traditions. Sharing a meal shows friendship and respect. Read how African meals bring communities together .

The African Gourmet Food Charity

Since its inception in 2007, Chic African Culture and The African Gourmet have been on a flavorful journey to showcase Africa's vibrant food and culture. At The African Gourmet Food Charity division, our mission goes beyond nourishment; it's about empowering African communities through cuisine and sustainable food practices.

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