Dacryodes edulis, also known as the African plum, is a seasonal and highly perishable oleaginous fruit that originated in Central Africa. The fruit is renowned for its many virtues and health benefits, and goes by different names in different regions and localities. Common names include african pea, safou, saphou, atanga, safo, otango, atinga, sa or assa.
The African plum is a popular fruit in many African cultures, appreciated for its unique flavor and creamy texture. This fruit is rich in healthy fats, making it an excellent source of energy. It is also a source of dietary fiber, vitamins and minerals essential for good health.
The virtues of the African plum are varied. It is known for its nutritional properties, notably its content of unsaturated fatty acids, which are beneficial for cardiovascular health. In addition, African plums contain antioxidants that can help protect cells against oxidative damage. Some studies also suggest that eating African plums can have positive effects on weight management and digestive health.
Despite its health benefits, it’s important to note that the African plum is highly perishable and must be eaten soon after harvesting. It is often eaten fresh or processed into oil, butter or culinary products such as sauces.
Ingredients :
- Ripe safous (African plums)
- Salt (optional)
Preparation of Safou
There are several ways to prepare safou for consumption
1. Barbecuing (grilling) :
- Preheat a barbecue over medium heat.
- Wash and dry the saffron.
- Place the saffron directly on the grill.
- Grill for a few minutes on each side until lightly browned and tender.
- Remove from the grill and sprinkle with salt if desired.
2. Pan-frying:
- Wash and dry the safous.
- Heat a little oil in a frying pan over medium heat.
- Add the saffron to the pan and fry until golden and tender
- Remove them from the pan and drain the excess oil on kitchen paper.
- Sprinkle with salt if desired.
3. Steaming:
- Wash and dry the safous.
- Bring water to the boil in a saucepan with a steamer basket.
- Place the saffron in the steamer basket and cover the pot.
- Steam for around 10-15 minutes, until tender.
- Remove from the basket and allow to cool slightly before eating.
Safou can be eaten on its own or as a side dish with grilled plantain, manioc, etc.
