Ethiopian Genfo (Porridge)
INSTRUCTIONS
1. Pour 3 cups of water in a pot and add a teaspoon of salt, bring to a boil on medium heat.
2. Slowly stir in flour to boiling water. Mixture will start to thicken significantly.
3. Continue to stir vigorously and to add small amount of water to the side of the pot to prevent sticking and burning.
4. Continue to add water and to stir for another 4-5 minutes until all the water has been absorbed.
5. Remove the Genfo or Ethiopian porridge from the heat.
6. Add oil or melted butter into a serving bowl and scoop the hot genfo into the bowl.
7. Swerve bowl side to side to allow the genfo to form into a round ball.
8. Make a well at the center of the genfo with the back of a spoon.
9. Add clarified butter or oil into the central well, then mix in berbere well while the genfo is still hot.
10. Serve the genfo immediately.
INGREDIENTS
2 cups all purpose flour
2 tbsp of Kibe (clarified butter) or 1/4 cup oil
1 tsp berbere
1 tsp salt
3 cups water
Recipe - Collected from: AllaboutETHIO.com (https://allaboutethio.com/rgenfo.html) (See below)
Story - Ethiopian Postpartum Practices - Collected from: EthnoMed.org (https://ethnomed.org/culture/ethiopian/copy_of_ethiopian-cultural-profile) (See below.)
Video - Ethiopian Mothers Are Supported for 40 Days - Collected from BBC 10/7/2018 (https://www.bbc.com/news/av/world-africa-45753756/mothers-in-ethiopia-s-oromia-region-are-supported-after-childbirth-for-40-days)
Nutritionist Comments
Contributor: Irene Lee
Nutritional Value & Potential Benefits:
Nutritional value & potential benefits:
Warm and fragrant, this dish will help a mother gain back her strength and recover quickly.
1. Flour - makes up the bulk of this recipe, and provides lots of carbohydrates for energy.
2. Clarified butter or oil - provide fats, which are important for storing energy and absorbing fat-soluble vitamins.
3. Berbere - is a blend of various spices with multiple nutritious compounds. For example, chili peppers are rich in vitamins A and C, and fenugreek is rich in vitamin B2 (riboflavin), iron, and copper (1).
Mindful Modifications
1. Instead of regular white flour, feel free to substitute or mix with barley flour or whole wheat flour. For gluten-free options, use teff flour or cornmeal.
2. When choosing what oils to use in cooking, keep in mind that certain oils are deemed more heart-healthy. These include corn, olive, peanut, safflower, soybean, and sunflower oil (2).
3. This is an energy-packed dish to provide much-needed calories for recovery. If weight gain is a concern, enjoy in moderation.
Sources:
1. https://www.spiceography.com/berbere-seasoning/
2. http://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/healthy-cooking-oils