Celebrate Black History Month with heart-healthy recipes influenced by African cuisine
Historically Black dishes are full of traditional flavors from Africa and other parts of the world. Whether you’re trying something to honor Black History Month or looking for new healthy recipes, here are three dishes that are flavorful and commemorative--and pack a nutritious punch!
Misir Wot is a traditional Ethiopian dish. Red lentils are the star of the recipe. They are an excellent source of protein and iron. Try this reduced-sodium vegan recipe.
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Ingredients
Preparation
- Add one Tbsp of olive oil to a skillet and heat on medium heat.
- Once the oil is warm, add the diced onion and cook until it becomes soft.
- Add the garlic and chili powder and mix gently. Let this cook for about 2 minutes.
- Add the tomato paste, diced tomatoes and half of the berbere powder (or half of the cayenne and ginger mix).
- Heat mixture for about 2 minutes. Add the rest of the olive oil and cardamom powder and stir.
- Add the lentils and water and bring this to a boil.
- Add the rest of the berbere (or cayenne and ginger mixture) and salt.
- Turn the heat to low-medium.
- Cover and let this simmer for 20 minutes, or until the lentils are soft.
Nutrition
(per serving)- 224 Calories
- 10 g Total Fat
- 2 g Saturated Fat
- 481 mg Sodium
- 0 mg Cholesterol
- 26 g Total Carbs
- 12 g Fiber
- 4 g Sugars
- 10 g Protein
- 563 mg Potassium
Celebrated as a popular dish from the southeastern U.S., shrimp and grits is believed to have roots in Charleston, South Carolina. The dish was popularized in the early 20th century based on written recipes from the Gullah Geechee. The Gullah Geechee are descendants of West and Central Africans who were enslaved and brought to the lower Atlantic states of North Carolina, South Carolina, Florida and Georgia to work on the coastal rice, Sea Island cotton and indigo plantations.
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Ingredients
Preparation
- Mix the paprika, black pepper, garlic powder, cayenne, thyme and oregano to create a spicy mix.
- Next, coat the shrimp in olive oil spray. Add the spice blend to the shrimp and mix to coat the shrimp well.
- In a separate pot add the milk, broth and 2 cups of water, bringing to a boil.
- Once it boils, slowly stir the grits into the pot.
- Bring back to a boil, stirring to make sure that the grits do not clump.
- Reduce the heat to low and cover the pot.
- Let the grits simmer for about half an hour, stirring occasionally. Pay special attention to the bottom of the pot so that grits do not stick.
- After 30 minutes, add the butter and cheeses to the grits and stir until well mixed. Remove the grits from heat.
- Coat a skillet in a thin layer of cooking spray and place over medium heat. Add the shrimp and cook until the spices are blackened.
- Place grits in a serving bowl and add shrimp. Sprinkle the sliced scallion on top and serve.
Nutrition
(per serving)- 456 Calories
- 17 g Total Fat
- 10 g Saturated Fat
- 280 mg Sodium
- 287 mg Cholesterol
- 23 g Total Carbs
- 1 g Fiber
- 11 g Sugars
- 49 g Protein
- 367 mg Potassium
While collard greens have been enjoyed for centuries in many cultures around the world, Southern-style collard greens have become an American favorite. Many of the flavors and spices of this dish have roots in African cuisine. Collard greens are high in iron, vitamin A and many antioxidants. Try this low-sodium, low-fat, reduced-sugar recipe that's also vegan.
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Ingredients
Preparation
- Place all ingredients in a 6-quart or larger slow cooker.
- Cook on low for 9 hours. Stir occasionally.
Nutrition
(per serving)- 79 Calories
- 3 g Total Fat
- 0 g Saturated Fat
- 160 mg Sodium
- 0 mg Cholesterol
- 10 g Total Carbs
- 3 g Fiber
- 0 g Sugars
- 4 g Protein
- 17 mg Potassium
There is tradition in all kinds of foods. One that’s pervasive is the drinking of “red drinks” for Juneteenth. Try this delicious and cooling recipe.
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