Discover how to make Emahewu, a traditional Southern African fermented drink made from maize meal. This refreshing, sour beverage, often enjoyed cold, is perfect as a light snack or accompaniment to meals. Learn the step-by-step process to create this flavorful, probiotic-rich drink similar to a thin porridge or sour beer, known for its health benefits and energizing qualities.

Ingredients:

- 1 cup maize meal (cornmeal)

- 4 cups water

- ½ tsp salt

- 2 tbsp sugar (optional)

- ¼ cup sorghum or millet flour (optional, for added flavor and fermentation)

Instructions:

Cook the Maize Meal:

  - In a medium-sized pot, bring 4 cups of water to a boil.

  - Gradually stir in the maize meal to avoid lumps, reduce heat to low, and cook for 10-15 minutes, stirring occasionally, until the mixture thickens to a porridge-like consistency.

Cool the Porridge:

  - Remove the pot from heat and let the cooked maize meal cool down to room temperature.

Fermentation:

  - Transfer the cooled maize porridge to a large bowl or container.

  - Add a little more water (about 1-2 cups) to thin the mixture to your desired consistency.

  - Stir in salt, sugar, and sorghum or millet flour (if using).

  - Cover the container with a clean cloth and leave it at room temperature for 1-3 days, depending on how sour you want it. Stir occasionally to aid the fermentation process.

Taste and Serve:

  - Once the Emahewu reaches your preferred sourness, refrigerate it to stop further fermentation.

  - Serve chilled, and enjoy this traditional fermented drink as a light, refreshing snack!

Notes:

- The fermentation time can vary depending on room temperature. Warmer conditions will speed up the process.

- You can add or omit sugar based on your taste preference.

Nutritional Values

Cornmeal (Maize Meal)

 - Calories: 180 kcal  

 - Carbohydrates: 40g  

 - Protein: 4g  

 - Fat: 1g  

 - Fiber: 4g  

 - Rich in: Iron, Magnesium, B Vitamins (especially B6 and Folate)

Benefits:  

 - Energy Boost: High in carbohydrates, cornmeal provides sustained energy.  

 - Digestive Health: Rich in dietary fiber, which supports healthy digestion.  

 - Heart Health: Whole grain cornmeal may lower cholesterol levels.  

 - Gluten-Free: Suitable for those with gluten intolerance or celiac disease.

Water 

- Nutritional Values: 0 calories, essential for hydration.  

Benefits:  

 - Hydration: Maintains proper fluid balance, crucial for all bodily functions.  

 - Detoxification: Aids in removing toxins from the body.  

 - Digestion: Essential for nutrient absorption and overall digestion.

Salt  

 - Sodium: 1,150mg  

Benefits:  

 - Electrolyte Balance: Maintains proper fluid and electrolyte balance in the body.  

 - Nerve and Muscle Function: Sodium plays a key role in transmitting nerve impulses and muscle contraction.  

 - Moderation is Key: Excessive intake can raise blood pressure and increase the risk of heart disease.

Sugar (Optional)  

 - Calories: 96 kcal  

 - Carbohydrates: 24g  

Benefits:  

 - Quick Energy: Provides a fast source of energy.  

 - Use Sparingly: Excessive sugar intake can lead to weight gain, blood sugar spikes, and an increased risk of chronic diseases like diabetes.

Sorghum or Millet Flour (Optional)  

 - Calories: 120-130 kcal  

 - Carbohydrates: 24-28g  

 - Protein: 3-4g  

 - Fiber: 3-4g  

 - Rich in: Iron, B Vitamins, Antioxidants, Magnesium, and Phosphorus

Benefits:  

 - Digestive Health: Sorghum and millet are rich in fiber, promoting healthy digestion and preventing constipation.  

 - Gluten-Free: Both sorghum and millet are naturally gluten-free, making them suitable for people with gluten intolerance.  

 - Antioxidant Properties: Sorghum contains high levels of antioxidants, which help combat oxidative stress and inflammation.  

 - Fermentation Benefits: Sorghum and millet flours are often used in fermented foods, promoting gut health by supporting beneficial gut bacteria.

By incorporating these ingredients, you create a nutritious meal with a balance of carbohydrates, fiber, and essential vitamins and minerals. The addition of sorghum or millet flour can provide extra health benefits through improved digestion and potential antioxidant properties, while optional sugar adds a sweet touch, though moderation is important.