African heritage cuisine brings to light a culinary legacy and often an unsung cultural ownership of healthy eating for people of African descent. Not only is this cuisine filled with vibrant flavors and rich aromas, but it is also one of the most nutrient-dense eating patterns around.
[See: Here’s What People Eat for Breakfast in 9 Other Countries.]
In a study from the University of Pittsburgh, researchers assigned 20 middle-aged African Americans to a traditional, African heritage diet, and 20 middle-aged rural South Africans to a typical American diet. In just two short weeks, the African Americans reduced the inflammation of their colons, improved their markers for cancer and increased the diversity of their healthy gut bacteria.
Ready to taste your way through the African diaspora? Here are five African heritage foods you need to try:
1. Collard Greens
Leafy greens like collards are the pulse of African heritage diets and as such, they make up the base of the African heritage diet pyramid. Eaten in stews, curries and simple side dishes, greens have a rich history across the African continent, as well as in the Caribbean and the American South. Try sauteing them with garlic, lemon juice and Dijon mustard or paprika until tender. If you’re boiling your greens, be sure to save the reserved liquid (affectionately called “pot likker”) for another dish. Already a collard connoisseur? Branch out and try turnip greens, mustard greens, Swiss chard, kale or spinach.
Nutrition notes: Dark green vegetables are the ultimate nutrient powerhouses — low in calories and high in vitamins and minerals. Just a half-cup of cooked collard greens is an excellent source of vitamin C, a good source of fiber and calcium, and provides more than 100 percent of the daily value for vitamin K (a vitamin that helps your blood clot properly).
2. Sweet Potatoes
If your sweet tooth requires regular attention, the humble sweet potato is poised to become a new fixture in your kitchen. Its comforting, honey-like flavor balances any number of toppings, and its virtuous nutrition profile is jam-packed with vitamins and minerals. Traditional African heritage meals feature a variety of tubers like sweet potatoes simmered into stews or boiled into mashes. For a crowd-pleasing recipe, try your hand at the Senegalese mafe stew, a hearty symphony of sweet potatoes, peanut butter, tomatoes and vegetables.
[See: 11 Healthy Vegetarian Recipes That Prove Slow Cookers Are for More Than Meat.]
Nutrition notes: One medium sweet potato is an excellent source of vitamin C, a good source of fiber and provides more than 100 percent of the daily value for vitamin A (a vitamin important for vision and the immune system).
3. Teff
Teff, a tiny, poppy seed-sized grain, is most well-known as the main ingredient in injera, the spongy flatbread that Ethiopians use in place of utensils. Because the grains tend to cling together when cooked, it’s best used in porridge or polenta-style recipes, or as a thickener for stews, rather than for grain salads or pilafs. Teff flour, which has rich undertones of cocoa flavor, is a delicious way to sneak more flavor and nutrition into baked goods. It pairs well with nuts, chocolate, seeds, pumpkin and dark fruit.
Nutrition notes: Teff has more calcium and iron than nearly any other grain. A cup of cooked teff has 123 milligrams of calcium, the same amount you’d find in a half-cup of cooked spinach or a half-cup of cottage cheese. It also has 5 milligrams of iron, about the amount you’d find in a cup of kidney beans.
4. Lentils
Lentils have been eaten for thousands of years, with a particularly rich history in Ethiopia and Egypt. Because of their relatively small size, lentils can cook up in just 25 minutes (no overnight soak needed). Red lentils have a particularly creamy texture that makes them well-suited for a number of hearty dishes. In Egypt, red lentils are cooked into an aromatic soup. If you enjoy a little more heat, try your hand at misr wat (or misser wat), an Ethiopian dish of red lentils in a spicy sauce, often served on injera bread.
Nutrition notes: Just a half-cup of cooked lentils provides 8 grams of fiber, the same amount you’d find in two apples or a cup of stewed prunes. The same cup also has 9 grams of protein, slightly more than what you’d find in 7 ounces of tofu or 2 tablespoons of peanut butter.
5. Paprika
Paprika is a spice made from ground, dried bell peppers and chili peppers. Chili peppers are used throughout African cuisine. Paprika is milder and sweeter than cayenne pepper (another important spice throughout the African diaspora), which makes it a great gateway into the world of spices. A small dash can add a sweet, smoky flavor to any dish.
Nutrition notes: Leveraging the flavor of spices like paprika is a great way to add flavor to a dish without using salt as a crutch. Additionally, studies find that teens are more likely to eat whole grains and vegetables when they are flavored with spices and herbs.
[See: These Healthy Seasonsings Are Tasty Substitutes for Sugar and Salt.]
Learn more about African heritage foods by taking “A Taste of African Heritage,” Oldways’ six-week community cooking and nutrition class based on foods from across the African diaspora. Sign up for a class or become a teacher (anyone can get certified!) at OldwaysPT.org/africanheritage.
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Sweet Potatoes, Teff and 3 Other African Heritage Foods You Need in Your Diet originally appeared on usnews.com
