Plates of Expression

To put the African Heritage Diet Pyramid on the plate, we have compiled a group of 12 Plates of Expression with the help of African Heritage culinary scholar Jessica Harris. These dishes are both the culinary expressions of the Pyramid and the cultural expressions of each of the four distinct regions of African Heritage. In addition, we created one special Plate of Expression, featuring dishes and foods from all four regions. This healthy and delicious Plate includes: Pumpkin Soup (Caribbean); Collard Greens, Brown Rice (all four regions); Black-eyed Peas and "The Holy Trinity" of chopped celery, onion and bell pepper (American South); Okra with Peanuts (Africa and the American South).

Western & Central Africa

PLATE 1 (Soup)
African Peanut Soup

PLATE 2 (Rice & Beans)
Jollof Rice with Black-Eyed Peas

PLATE 3 (Poultry)
Chicken Yassa
Brown Rice

South America

PLATE 1 (Soup)
Vegetable and Rice Soup
(chicken optional)
 

PLATE 2 (Rice & Beans)
Black Beans and Rice
Avocado and Hearts of Palm Salad
 

PLATE 3 (Fish)
Moqueca De Peixe
Watercress Salad

The Caribbean

PLATE 1 (Soup)
Hearty Pumpkin Soup

PLATE 2 (Rice & Beans)
Brown Rice & Red Beans in Light Coconut Milk (Congris)
Sautéed Spinach in Garlic
Sliced Papaya
 

PLATE 3 (Fish)
Grilled Snapper with Mangoes and Lime-Cilantro Vinaigrette with Green Beans and Peppers
 

The American South

PLATE 1 (Soup)
Shrimp Gumbo

PLATE 2 (Rice & Beans)
Healthy Hoppin’ John
Braised Collard Greens
Cabbage Slaw
Corn Bread
 

PLATE 3 (Fish)
Pecan-Crusted Catfish
Baked Sweet Potato
Okra and Corn Mixup
Brown Rice Pudding