The Amazing Plant Power of African Cuisine

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The Amazing Plant Power of African Cuisine

By donna green goodman

f you ever wondered, the original diet for man came from the Creator Himself, out of the Garden of Eden, in Africa.

“And, God said, Behold, I have given you every herb bearing seed which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for meat.” Genesis 1:26

After sin, He added vegetables. “And, thou shalt eat the herb of the field.” Genesis 3:18.

I always use this as a guide when making food choices or deciding what to choose from amind changing scientific research and discovery. The Bible’s recommendation is best: fruits, nuts, grains and vegetables.

I have been so inspired as I follow plant powered accounts of African Plant Powered Influencers on social media such as Eat With Afia and The Vegan Nigerian. They represent some of the best in plant powered culture of an entire continent. The recipes look so delicious. And, the stories about some of their cultural recipes, have caused me to rethink some of what I believed. For example, I’m wondering if Asia really is the home of tofu recipes. Afia has an interesting take. Take a look at her tofu recipe and let us know what you think!

Plant powered foods from the continent of Africa offer a lot of benefit to health. As a matter of fact, the late Dr. Samuel Deshay, a missionary to Nigeria shared that the cases of chronic disease that he saw while in Africa were not in the natives, but in the white missionaries from America. The then diets of the native Africans was high in plant foods and low in high-fat, animal and processed foods.

Some of the popular African plant foods that I enjoy include:

PEANUTS

Peanuts are heart healthy, help fight gallstones, manage glucose levels and help to maintain a healthy weight. They are full of fiber, protein and good fat.

MILLET

Millet is a gluten-free grain alternative that is full of fiber. Millet helps improve digestion, is rich in antioxidants, helps regulate blood sugar levels and reduces cholesterol. It also helps manage inflammation in the gut.

BLACK EYED PEAS

Black Eyed Peas are high in protein and fiber. They aid in digestion; lower blood pressure, inflammation and cholesterol. They support skin health, eye health and help to maintain a healthy weight.

PUMPKIN

Pumpkin boosts your immune system, protects eyesight, lowers the risk of certain cancers and promotes heart and skin health. Pumpkin Leaf fights against cancer, increases fertility, prevents infection, lowers cholesterol, tackles convulsion, combats diabetes, and is also an anti-aging agent.

YAM

These lumpy tubers with white flesh (Ipomoea batatas) are different from those in the United States. They are high in carbohydrates and good sources of fiber which is great for diabetes and weight management. They can reduce constipation, lower cholesterol, and help prevent colon cancer.

Sweet Potato

Not to be confused with yams, though we often call them that, they are delicious baked plain, candied, in soufflés, or in a pie. Sweet potatoes are full of health-enhancing phytochemicals, and as such, they fight cancer.

ACKEE

Ackee is a fruit that is rich in antioxidants that help fight free-radical damage and inflammation, supports the immune system, and is good for skin and eye health and also promotes cell growth. Must be eaten when ripe or it can cause some serious life-threatening illness.

Millet Porridge

cup dried millet

cups liquid – water or non-dairy milk. Coconut milk is perfect

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Cardamom, Cinnamon or Jamaican Allspice to taste

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Dash of Vanilla

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Salt to taste

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Sweetener – Maple Syrup, Honey or Stevia to taste

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Optional Fruit Topping – Blueberries, Raspberries, Strawberries, Banana Slices, Diced Pineapple

Add all ingredients except fruit to a medium saucepan. Bring to a boil then lower and cook until millet is tender, about 15 minutes. Stir often to avoid sticking to pan. Remove from heat and adjust seasonings. Add more liquid if too thick. Top with favorite fruit and serve.

Ackee and “Saltfish”

cups veggie Saltfish – available at Asian Markets

can Ackee

medium onion, chopped

large tomato, chopped

medium green pepper, chopped

Sauté vegetables. Add veggie Salt fish and ackee. Simmer for about 15 minutes. Serve.

Creamy Sweet Potato Pumpkin Soup

1½

quarts of water

medium sweet potatoes, peeled and diced

cup onion, diced

can pumpkin

can coconut milk

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Your favorite spices such as ginger, coriander, Jamaican allspice, cardamom, cinnamon

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Dash of salt and/or Mckay’s NO MSG Chicken Style Seasoning

Place water in a pot and bring to a boil. Add sweet potato and onion. Cook until tender. Drain and reserve water. Mash sweet potato/onion mixture. Add pumpkin and coconut milk and your favorite spices/seasonings. Return to stove and simmer for about 20 minutes. Add reserved water as needed to reach desired consistency. Adjust seasonings. Serve.

Ground Nut Stew

tablespoons olive oil

cups veggie chicken

large onion, chopped

large cloves garlic, chopped

teaspoons ginger, grated

medium eggplant, chopped

medium sweet potato, diced

small okra, sliced

ounce can of tomato paste

large tomato, chopped

cup peanut butter, or more to taste

teaspoon dried thyme

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4-6 cups water

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salt to taste

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McKays Chicken Style Seasoning to taste

In soup pot, sauté chicken, onion, garlic, ginger, eggplant, sweet potato and okra in oil. Add tomato paste, chopped tomato, peanut butter and thyme. Stir until heated and peanut butter and tomato paste soften. Add water slowly to get a soup consistency. Add salt and optional seasonings to taste. Cover and let simmer for about 30 minutes. Adjust seasonings. Serve.

Donna Green-Goodman, MPH writes from Huntsville, Alabama where she and her husband operate Lifestyle Therapeutix, A Lifestyle For Better Health Center www.lifestyletherapeutix.com. She is a health educator who is a 25-year breast cancer survivor. She’s been a college professor and a national ambassador for the Susan G. Komen for the Cure Circle of Promise Campaign. She is author of Somethin’ to Shout About!, Cookin’ Up Good Health, Still Cookin’ Up Good Health, and executive producer of her own cooking show, Cookin’ Up Good Health!, which can be found on Donna’s YouTube Cooking Channel.

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