Today, my friends I am taking you to the Western part of Cameroon. Particularly to Bafou, my village for a ‘born house’ (newborn baby) celebration. ‘Born house’ is my best traditional celebration you all. The gathering of family, friends and even uninvited neighbors, the chit-chat going on during the preparing, the ‘born house’ songs (my best part) ha! The fooooooooooooooooooood! Grilled goat and pork, roasted fish, Achu, and the star of the ceremony ‘Kondré! Are you drooling already? Sit tight, my friends. You are about to discover a dish that may cause you to start looking for a husband/wife from Bafou. Ai!
What is Kondré
Kondré is a kind of porridge plantains or should I say plantain one-pot made from plantains (obviously), beef, especially goat meat, lots of oil and spices and cooked at low heat until plantains are soo soft that the oil penetrates into it. Usually, and especially in Bafou land (my village), the goat meat is char-grilled for just a bit to release it’s juices and some extra flavor. Then, everything is combined in a large pot, and lots and I mean lots of palm oil is added to thicken the sauce. This recipe is not bad IF you are in a healthy weight range and are super active.
How to make Kondré healthier
For those of you still watching your weight or on a weight loss journey, the authentic traditional recipe may not be so good for your waistline. If you still want to enjoy traditional high carb foods from time-to-time during your weight loss journey, here are some things to keep in mind: For my healthier Kondré version, I added tom
TAKE THIS TO HEART: Never or at least do not often combine high starchy foods like yams, cocoyams, or in this case plantains with high fat from butter or oils and in this case palm oil. When you combine high starchy carbs and high fat, it not only helps you gain more weight but it also puts you at risk for obesity-related diseases like heart attacks, high blood pressure etc.
SUPA TIP #1: Try as much as possible to cook high starchy foods with little or no fats. This way you reduce the calories drastically.
SUPA TIP #2: Try substituting some part of the oil with freshly ground tomatoes in foods that call for thickeners like oil. Tomatoes will thicken your sauce with lesser calories and it will mimic that red oil color you desire in food. That way you can trick your brain, the food is red. Use this trick for foods like Cornchaff/Adalu or as I did in this Kondré recipe.
For this Kondré recipe, I used beef because I couldn’t lay my hands on goat meat and, I reduced the oil by half and replaced this with fresh tomatoes, mixed up all ingredients in a pot and slow-cooked it for about 45 minutes. The result? Extremely delicious born house-like Kondré with a healthy twist.
Have I convinced to you cook this meal? Here is a short video recipe you can watch to see how it is done. Please be sure to subscribe for more weekly healthy recipes and everything wholesome health. Tag @shape_up_african so I can feature your food on my Instagram feed and do not forget to check out and follow me on Facebook and Twitter for behind the scenes with Auntie Zee.
Alright now, let’s get cooking.
- 500g beef
- 8 unripe plantains
- 8 garlic cloves
- 1 cup palm oil
- 1 onion
- 1 thumb-size ginger
- 2 contri onions (rondelle)
- 2 fresh tomatoes
- 1 African nutmeg (ehuru seed)
- 1 tbsp. white pepper
- 1 tsp. black pepper
- Handful leeks, parsley and celery each
- Peel and cut plantains into small thumb-length sizes or as you please
- Chop your onion and blend your tomatoes. Set aside.
- Purée all other ingredients and set aside.
- In a large pot, add oil. Heat but DO NOT bleach.
- Add onions and fry for 3 mins, then add tomatoes. Fry tomatoes till dry.
- Now add the other spices you ground. Fry for 3 mins.
- Add plantains and beef (cow, goat or assorted).
- Add just enough water to cover the plantain. Bring to a boil and lower the heat immediately boiling begins.
- Continue the cooking process while checking if there is enough water in the pot.
- As your plantain cooks, water with ingredients will thicken into a thick sauce.
- Your kondré is ready when the plantains are extremely soft and bright yellow (from the oil) on the inside.
- Serve and enjoy.
- To mimick the traditional kondré recipe if you are using beef instead of goat, you may want to char-grill your beef for just about 10 minutes. Just so it takes has that grilled flavor.