Did you know that all Oldways heritage diets, including the African Heritage Diet, are heart-healthy?
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. Common foods and flavors of the African Heritage Diet include vegetables (especially leafy greens), fresh fruits, roots and tubers, nuts and peanuts, beans, and whole grains.
Here are just a few of the many dishes that feature the heart-healthy ingredients and flavors of the African Heritage Diet – especially as we celebrate Black History Month and American Heart Month in tandem this February…
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. Beans contain phytosterols that may help reduce blood cholesterol levels, and whole grains are good sources of fiber, which are linked with improved blood cholesterol levels and lower risk of heart disease.
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. Named “Red Red” in Africa, this dish blends black-eyed peas – which are actually a type of bean – okra, and tomatoes in a spicy stew that your palate and heart will appreciate.
Chicken Yassa: Searing or grilling the chicken and caramelizing the onions brings a smokey-sweet flavor to this Senegalese favorite. A scotch bonnet chile is often added for heat, and green olives are a common garnish.
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. Quick, easy, bold and peppery, these dandelion greens make for a mouthwatering side dish in less than five minutes.
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”. Heart-healthy kale is used in this recipe, and the soaked peanuts provide protein, fiber, vitamins, and minerals.
Suya-Spiced Salmon: Suya typically refers to the skewers of grilled meats sold by street vendors across West Africa. As with the Efo Riro above, this dish also uses heart-healthy peanuts, this time atop salmon – which is rich in essential heart-healthy omega-3 fatty acids – with flavors that can be adjusted to your liking.
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. This hearty recipe is perfect for any morning — serve it steaming hot on a chilly day, or refrigerate a large batch to enjoy chilled in the summertime.
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. Inspired by a traditional mashed potato dish, Irio, found in Kenya, this recipe adds greens, peas, and corn right into the mix.
Shrimp Creole: This hearty and flavorful recipe incorporates traditional Creole ingredients like shrimp, tomatoes and peppers, but utilizes a roux base made with heart-healthy olive oil instead of butter.
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. So go ahead and try the broader eating patterns of the African Heritage Diet Pyramid: your heart and your palate will love you for it!
For information beyond our website about how to implement the African Heritage Diet into your day-to-day, check out our self-guided e-course.
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