The African Heritage Diet Pyramid is based on the culinary traditions of the African Diaspora: Africa, the Caribbean, parts of South America and the American South. Scientific research shows eating traditional diets like the African Heritage Diet can help lower your risk of heart disease, high blood pressure and stroke. As you delve into African Heritage Diet meals, remember that one dish will not magically lead to heart health - rather, it’s a matter of incorporating a diverse range of whole foods into your diet.
Staples of the African Heritage Diet
Here are some examples of delicious and nutritious recipes:
- Black Beans and Brown Rice: A staple pair throughout the African diaspora (and the rest of the world), beans and rice can be enjoyed separately or together to round out any meal.
- Black-Eyed Peas and Okra Stew: This savory recipe has roots across the Atlantic, originating in Ghana and traveling to the crock pots of southern cuisine.
Flash-Cooked Dandelion Greens: Although eating an abundance of fruits and vegetables is recommended for any balanced diet, green leafy vegetables, in particular - such as spinach, kale, Swiss chard, dandelion and mustard greens - are at the heart of the African Heritage Diet. When we created the African Heritage Diet Pyramid, culinary historians talked about how important greens are in the diet. Greens are also associated with decreased risk of developing cardiovascular disease.
Unique African Dishes
- Efo Riro with Peanuts: Africa is home to a wide variety of greens dishes, including Efo Riro. This dish originated in Nigeria, specifically from the Yoruba tribe, where the name “efo riro” translates to “mixed greens”.
- Suya-Spiced Salmon: Suya typically refers to the skewers of grilled meats sold by street vendors across West Africa.
- Chicken Yassa: Searing or grilling the chicken and caramelizing the onions brings a smokey-sweet flavor to this Senegalese favorite.
Yassa chicken - Senegalese Yassa Poulet
Grains and Starches
- Maple Walnut Teff Porridge: In addition to providing plenty of fiber, whole grains contain a range of heart-loving vitamins and minerals. Teff is a whole grain that has been cultivated in Ethiopia for nearly 3,000 years. Small and packing a sweet toasted flavor, it makes for a wonderful porridge.
- Kenyan Vegetable Mashed Potatoes: “Mashes” - mashed combinations of potatoes, sweet potatoes, grains and other tubers - are a popular food staple found throughout Africa and provide lots of vitamins and minerals.
Khadija Ahmed, Chef Sam and the team at Westbrook School District in Maine embarked on an exciting project to develop K-12 recipes to better serve their African immigrant student population. Khadija Ahmed led the team to standardize her delicious African cooking for school districts across Maine and nationwide. This tender chicken is simmered with a flavorful vegetable sauce made from a blend of celery, onion, garlic, tomato and spices. This quick and crunchy cabbage salad is a great side for a variety of dishes.
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