Black Beans w/ Avocado

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 Ingredients

• 1 1/2 cups Black beans
• 1/2 cup Corn
• 2 large Tomatoes (chopped)
• 1 large Onions (chopped)
• 2 Garlic cloves (diced)
• 1 Green pepper (chopped)
• 1 tsp Cayenne pepper
• 1 tsp Chili powder
• 2 Bay leaves
• 1 tsp Basil
• 1 tsp Cumin
• 1 tbs Olive Oil
• Sea salt (optional)

Directions

Slow cook beans in a slow cooker for 3 hours or until beans are soft (do not drain water once beans are done).  Heat olive oil in a pot. Add onions and peppers. Cook for 5 minutes. Add cooked beans with water, corn, tomatoes, garlic, cayenne pepper, chili powder, cumin, bay leaf and basil. Cover and cook for 30 minutes or until mixture thickens. Serve with avocado.

Some Health Benefits

Black beans, a vital source of protein and fiber, are known to function as a detox. They also secure cell, blood, brain, nervous system, heart, digestive system health.

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Potato Dumplings w/ Spinach Tomato Sauce

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Ingredients

• 2 Red potatoes
• 1 cup unbleached all-purpose Flour
• 1 cup Wheat flour
• 1 Flax seed egg
• 5 medium Tomatoes(chopped)
• 1 cup Mushrooms
• 1 Garlic clove(diced)
• 1 medium Onion(chopped)
• 1 Green pepper(chopped)
• ½ tsp Basil
• ½ tsp Oregano
• ½ tsp Thyme
• ½ tsp Cane sugar(optional)
• ½ tsp Cayenne pepper
• ½ tsp Sea salt(optional)
• Baby spinach
• 1 Tbs olive oil

Directions

Tomato Sauce

In a pot heat olive oil and add onions, green peppers, mushrooms and garlic. Cook for 5 minutes. Add tomatoes, basil, oregano, thyme, cane sugar, cayenne pepper, salt. Simmer for 1 hour.

In a separate pan cook spinach and drain excess water then add to tomato sauce.

Potato Dumplings

Bring a pot of salted water to a boil. Peel potatoes, add to pot and boil until tender. Let potatoes cool then run through a cheese grater. If you do not have one mash with a fork. Add flour and flax seed egg. Knead until dough forms a ball. Shape small portions into a snake and cut into half inch pieces.

Bring a pot of salted water to a boil. Drop in dumplings and cook for 3 minutes or until it has risen to the top. Serve topped with spinach tomato sauce.

Some Health Benefits

Spinach supports blood, brain, nervous system, eye, skin and bone health. It helps repair damaged and swollen cells - so it's useful against inflammation and cancers. Spinach also boosts the immune system.

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Mashed Plantain

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Ingredients

• 2 large Plantains
• 1 large Tomato (chopped)
• 1 tsp Curry powder 
• 1 tsp Onion powder 
• 1 tsp Cayenne pepper
• 2 roasted Garlic cloves
• A pinch of Sea salt
• 1/2 tsp Olive oil
• Vegetable oil

Directions

Preheat oven to 350 degrees. In aluminum foil, add olive oil to garlic cloves. Wrap in aluminum foil. Bake in oven for 5 minutes or until soft. In a medium bowl, add the chopped tomato, curry powder, onion, cayenne pepper and garlic cloves. Set aside. Heat oil in a pan. Slice plantains 1/2 an inch thick. Fry in vegetable oil. Add to the mixture in the bowl. Mash it in the bowl with a wooden spoon or in a pestle and mortar.

Some Health Benefits

Plantains help the body digest, absorb and release energy from the foods we eat. Their fibers are useful against constipation. Plantains also support cell, eye, skin, done, blood and heart health. They help the organs fight infections.

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Basmati Rice w/ Curry Vegetables

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The lightness of the rice is delightful!

Ingredients
Serving size: 4

• 2 1/2 cups Basmati rice (cooking according to product's directions)
• 1 yellow Squash (chopped)
• 1 large Onion (chopped)
• 2 garlic cloves (chopped)
• 1 green Pepper (chopped)
• 1 cup mushroom (sliced)
• 1 medium Tomato (chopped)
• 1 cup Asparagus (chopped)
• 1 cup Broccoli
• 1/2 tsp Thyme
• 1/2 tsp Basil
• 1/2 tsp Rosemary
• 1/2 tsp Cayenne pepper
• 1 cup Water
• 2 Tbs Curry powder
• 2 Tbs Fufu powder (or 2 Tbs flour) & 2 Tbs water
• 1 Tbs Olive oil
• Sea salt (optional)

Directions

Cook Basmati rice. Set aside.

Heat pan with olive oil. Add squash,onions, garlic, pepper, tomato, asparagus, broccoli and thyme, basil, rosemary, cayenne, pepper and 1 Tbs curry powder. Cook for 10 minutes. Add water and 1 Tbs curry powder. Cook for 5 minutes. Mix fufu and water until pasty. Add fufu mix in small amounts until thick. Cook until thickens to your taste. Serve over rice.

Some Health Benefits

Basmati rice helps maintain blood health - it is healthy for those countering diabetes. It nourishes the brain and heart systems. It supports skin health and boosts the body's energy production.

Asparagus supports bone, skin, reproductive and cell health in general. It helps heal swelling and damaged cells. It is an energizer and a detox.
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Mushrooms are also a detox. They also support the blood, digestive and immune systems.

Tomatoes support blood, heart, skin, kidney health. They help help repair swollen and damaged cells. Garlic helps secure the immune system. It helps the body fight unhealthy bacteria and infections. It supports blood, lung and respiratory health. Onions have similar, but milder effects, as garlic.

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Collard Greens w/ Baked Red Potatoes

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A Simple dish. Guaranteed to tantalize taste buds. 

Ingredients

Serving size: 2

• 1 bunch of Collard greens (washed, trimmed & chopped)
• 1 large Onion (chopped)
• 10 Baby red potatoes
• 3 Tbs Olive oil
• 2 Tbs Vinegar
• 1 tsp Smoked paprika
• 1 tsp Cayenne pepper
• 2 tsp Garlic powder
• 2 tsp Onion powder
• 1 tsp Curry powder
• 1 tsp Basil
• 1 tsp Thyme
• 3 cups Water (vegetable broth)
• Sea salt (optional - The salt is strong. Use a little at a time)

Directions

Preheat oven to 350 degrees.

Pour water into pot. Add chopped collard greens, vinegar, smoked paprika, 1 teaspoon of garlic powder and 1 teaspoon of onion powder. Add sea salt if you don't use the vegetable broth. Cover and let it cook until greens are dark and tender.

Wash and cut potatoes in half. Put pieces in a bowl. Add cayenne pepper, garlic and onion powder, basil, thyme and sea salt. Pour in the 2 tablespoons of olive oil and mix till potatoes are coated. Transfer potatoes to a baking dish and place in heated oven. Bake until inside is roasted golden brown.

Heat 1 tablespoon of olive oil in a pan. Add chopped onions and curry powder. Cook for about 5 minutes and set aside. 

When serving collard greens, garnish with the chopped onions and curry powder.

Some Nutritional Benefits

Collard greens support the respiratory (lungs), nerve, eye and skin health. It helps restore bone mass and nutrients (making it useful against osteoporosis) systems. Collard greens also help maintain oral cavity health. The high fiber content aids in digestion, absorption and elimination of what we eat. Also, collard greens help resist infections fight colon, prostate, ovarian and breast cancers. Generally, they help repair and restore damaged cells to health.

Baby red potatoes insure heart. They support cell health and are used against swelling (inflammation). Baby red potatoes are also loaded with fibers (helping digestion and elimination) and healthy sugars for cell energy.
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Vegetable Pot Pie w/ Strawberry Lemonade

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Always enjoyed pot pies. Here's a healthier version. Tastes good too!

Ingredients (Single serving size)

Vegetable Mix

• 1 red Potato (diced)
• 1 medium Onion (chopped)
• 1/2 cup Carrots (chopped)
• 1 green Pepper (chopped)
• 1 medium Tomato (chopped)
• 1 cup Broccoli (chopped)
• 2 cups Vegetable broth (or water)
• 1 Tbs Olive oil
• 3 Tbs flour Thickener (3 Tbs all-purpose wheat flour and 3 Tbs water consistency of glue)
• 1 tsp Cayenne pepper
• 1 tsp Basil
• 1 Curry powder
• Sea salt (option)
• Add any vegetables of your choice

Crust

• 2 1/2 cups flour (1 1/2 cup wheat flour and 1 cup all-purpose flour)
• 2/3 cup vegan butter
• 1/2 cup cold water

Strawberry Lemonade

• 2 lemons (squeezed)
• 1 cup strawberries (pureed)
• 2 cups water
• Agave (according to your taste)

  

Directions

Vegetable Mix

Heat pan with olive oil. Add potato, tomato, carrots, green peppers, broccoli, onions and other spices, and let cook for about 5 minutes. Add Vegetable broth. Cook for 5 minutes. Add thickener. Cook for 5 minutes more.

Crust

Preheat oven to 350 degrees. Combine butter and flour-mix in a bowl. Mix and crumble with hands until it looks like crumbs. Add water. Mix into dough. Split in half. Roll with a rolling pin to fit pan (8 inch square pan or pie pan). Roll one half of dough and put it at the bottom of pan. Bake for 5 minutes. Add vegetable mix. Roll other half of dough and fit it to the top of the pan. Put back in oven and bake for about 10 to 15 minutes or until crust is light golden brown.

Strawberry Lemonade

Pour 2 cups of water, squeezed lemons, pureed strawberries and agave into a container. Stir, and strain.

Some Health Benefits

Red potatoes helps the body fight infections, are good for heart and blood health. They help in digestion and elimination (against constipation). Red potatoes support eye, teeth, bone, and skin health.

Tomatoes, carrots and red potatoes share similar properties. The tomato also helps heal and nourish the kidneys. Carrots are known to help flush and heal the liver.

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Tomato Barley Soup

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Delicious, nutritious soup, and quite filling! 

Ingredients

• 1 cup Barley (or 1/2 cup according to taste)
• 3 large Tomatoes (chopped)
• 1 cup Mushrooms (of your choice)
• 2 large bunches of Baby spinach
• 1 large Onion (chopped)
• 2 Garlic cloves (diced)
• 1 red Pepper (chopped)
• 1 Carrot (chopped)
• 3 cups no-sodium Vegetable broth (or water)
• 1 Bay leaf
• 1 tsp Cayenne pepper
• 1 tsp Basil
• 1 tsp Thyme
• 1 tbs Olive oil
• Sea salt (optional)

Directions

Heat pot with olive oil add chopped onions, red peppers, carrot, garlic, mushrooms. Cook for 5 minutes. Add vegetable broth, barley, tomatoes, bay leaf, cayenne pepper, basil, thyme and salt.  Let cook until soup thickens and barley is soft. Add spinach and serve.

Some Health Benefits

Barley helps nourish cells against damaged (cancer) growtheyes. Its fibers help the body digest, absorb and eliminate the food we eat. Good for the digestive system and bodies that should lose some weight! Barley's mineral content also supports blood (against diabetes for example), bone and muscle health.

Mushrooms help the maintain healthy blood sugar levels. It assists the body to process and produce energy from the food we eat. Mushrooms are also a boost to healthy organs fighting cancerous cells especially in the prostate - making it useful against prostate cancer.

Tomatoes, like Barley and mushroom, fights cancer and enriches the blood, helping balance blood sugar (against diabetes) boost eye and skin health from inside. It nourishes the heart and helps the body prevent strokes and balances blood pressure (against hypertension). It also assists in restoring bone mass (countering osteoporosis). it nourishes and flushes the kidneys  helping to prevent gallstones and kidney stones.

Carrots also enrich the blood, support eye health and help in digestion.

Spinach boosts the immune system, the nervous system and brain health. It also shares the other ingredients properties that insure blood, eye, skin and digestive system health. Like the others, spinach is a balm for cell health against cancer and inflammation.  

Garlic and onions aid in restoring health to swollen cells (against inflammation) and cancerous organs. They help break down foods, fight toxins and unhealthy bacteria and help heal wounds and clears scars. Onions are known to help repair black people's (brown) skin where there are hypertrophic scars.    

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Catching On: Nutrition First

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The food we eat, exposure to the sun and physical activity help create healthy or diseased bodies. 

High blood pressure, heart disease, diabetes, obesity - complicated by stress - have hit black people hard since we began spending much of our time indoors, being inactive and putting taste before nutrition. 

Yes, how we respond to stress is an issue. And often, it comes down to what's sustaining our bodies. In spite of the terrible physical, emotional and psychic stress of slavery, blacks back then were generally in better shape than many of us are today. 

Much of what is called food today looks good to the eyes and tastes "good" on the tongue, but is bad for the body. Fortunately, the awareness of the effects on families and the economy are forcing people to put natural eating and good nutrition first once again.

The pace and scope of this change might make it all feel like a passing fad. TV commercials and programs, doctors and politicians are increasingly promoting healthy foods. There's votes to win and money to make when you put "Nutrition first." 

You know health foods are in high demand when Walmart promotes it. You know it's what's on when Tops, Wegmans and Price Rite are selling it - and when some food industry giants are labeling their "tasty" unhealthy food as "healthy" and/or "natural" to get in on it. 

Don't be surprised if a health food store pops up in your area. Watch out, Lori's and Abundance! Those prices better come down, now. Shoo', we need neighborhood-run health food stores in the 'hood! People want to eat healthy. 

It is no longer cool to reject healthy food because it looks like some hippie, "alternative," white people thing. And healthy eating is not supposed to be boring, Google "health food recipes." You'll be flooded with more tasty recipes than you can handle. It's an excellent time to be get creative.

Blacks as a people have been known for living in harmony with nature. (And the world ate healthier before the "free market" profit overdrive.) Remember, our closeness to nature was an Enlightenment era justification for slavery. The "civilized" world is now catching on to it.

Strawberry Pineapple Smoothie

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A boost of nutrition in one drink

I made this smoothie this morning. It offers up a good dose of your daily nutritional needs! Start your day or vitalize your body anytime later with this drink. Black bodies have an affinity to the tropical pineapple as well as the nuts and seed content. 

Ingredients

• Strawberries
• Pineapple
• Almonds
• Pecans
• Peanuts
• Walnuts
• Hemp Seeds
• Pumpkin Seeds
• Orange Juice
• Almond Milk

Directions

Place ingredients in a blender or other smoothie maker and whip to your preferred consistency. More nuts and seeds with smaller quantities of orange juice and almond milk make it creamier and thicker. 

Some Health Benefits

Strawberries in our diet help build resistance against infections, inflammation and cancerous cells. They strengthen the immune system in general, and supports brain and heart health. Strawberries also enrich the blood and helps control blood clots. They help in cell growth and in healing cuts and wounds Strawberries' nutrients support bone and tooth health. The fruit is useful in countering high blood pressure, gout and arthritis.

The Pineapple strengthens the immune system and helps clean our bodies as a natural detox. The fruit is eaten to counter swelling, vitamin C deficiencies, arthritis and indigestion (constipation). It helps break down proteins, sugars and starch. It is therefore useful in weight loss. Pineapples also support eye, skin, bones, the heart and blood vessel health. 

Pumpkin Seeds, which are also helpful in resolving weight issues, help restore balance to blood sugar levels, making it useful against diabetes. They also supports prostate health. The seeds contain serotonin which is known to help in inducing sleep. So, it is useful against insomnia. Pumpkin seeds also offer dietary fiber necessary for digestion and absorption; and magnesium which is necessary for energy production.

Hemp seeds are a vital source of dietary fiber, Omega-3 and Omega-6, and magnesium. They are also rich in proteins. They support blood, skin, organ and immune system health. Also, hemp seeds are useful as a detox.

The Strawberry Pineapple Smoothie's Orange Juice content supports skin and tissue health, and helps the body resist cancerous cells. The smoothie's mixed Nuts content add to insuring heart, bone, blood sugar, brain, nervous system, digestive system and immune system health.

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Red Beans & Curry Brown Rice

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Easy-to-make and nutrient rich

I enjoyed putting this homemade dish together. It was surprisingly easy to make!

Ingredients

• 1 1/2 cups Red beans
• 2 large Tomatoes (chopped)
• 1 large Onions (chopped)
• 2 Garlic cloves (diced)
• 1 Green pepper (chopped)
• 1 tsp Cayenne pepper
• 1 tsp Chili powder
• 2 Bay leaves
• 1 tsp Basil
• 1 tbs Olive Oil
• 2 cups Brown rice
• 1 tsp Curry powder
• Sea salt (optional)

Preparation

Cook brown rice with curry powder. Set aside when done.

Slow cook beans a day before in a slow cooker (do not drain water once beans are done).  Heat olive oil in pot. Add onions and peppers. Cook for 5 minutes. Add cooked beans with water, tomatoes, garlic, cayenne pepper, chili powder, bay leaf and basil. Cover and cook for 30 minutes or until mixture thickens. Serve over curry brown rice.

You are going to love this healthy dish ... and it's even better the next day!

Some Known Nutritional Benefits*

"Rice & Beans" is, historically, a common healthy, easy-to-prepare dish among Black people worldwide. What's in it for us? First, the ingredients of the red beans gravy (the beans, tomatoes, spices and herbs):

Red beans is a well known rich source of protein and iron for muscle and blood health.

Tomatoes also increase bone health. Tomatoes also help prevent and fight against cancer, DNA damage, inflammation and degenerative diseases. 

Cayenne pepper helps blood circulation.

Garlic and onions are useful antibiotics. Both help fight infections. Garlic, obviously, is more potent.

Bay leaf is known to help fight infections, some ulcers, bleeding, arthritis, bronchitis, flu symptoms, some ulcers and urine retention. It does more: It stimulates appetite, digestion, absorption, elimination of the foods we eat. It helps improve blood iron content, blood pressure, heart health, brain cell and nervous system health.

Basil boosts the skin and hair health, digestive tract health, and immune system health, bones' connective tissue and harmful bacteria.

Brown rice is rich in fiber. Fiber counters constipation and helps absorb and eliminate what we eat. Brown rice's high magnesium content supports bone health and helps produce the energy our bodies derive from our meals. Brown rice's zinc helps prevent and fights cancerous cells, heal wounds and shore up the immune system. This whole grain's Vitamin B-6 secures nerve and blood cell health.

Curry combines well with brown rice not just for color and flavor, nutritionally, it also boosts the immune system. Another similarity is it counters cancer cells and inflammation. Curry also nourishes heart and brain cells.

Serve this recipe with a salad or dark green vegetables.

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Honey Nut Muffin

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Protein-rich with vital minerals

I baked these muffins with almonds, pecans, walnuts, dried cranberries, honey, almond milk, grated coconut, Earth Balance vegan butter, egg-substitute (ground flaxseed*). I did it for the proteins and the minerals. 

*Ground Flaxseed as Egg Substitute

Ground flax seed

2-3 tablespoons of water mixed with 1 tablespoon of ground flaxseed gives you the equivalent of 1 egg.

Directions:
Mix ground flaxseed with water. Heat and stir until it resembles beaten eggs.

Let the mix cool, then use in your recipe.

Honey Nut Muffin

Some Nutritional Benefits

Those of us who experience allergic reactions with nuts may replace nuts with favorite cereal or add other preferred dried berries. However, nuts and seeds have generally been a staple in black people's diet. 

The mineral content of nuts sometimes overlap, while each is unique in what it offers. Almonds, pecans and walnuts have significant levels of iron, calcium, magnesium, manganese, zinc, potassium, and selenium.

We will return to the nuts, but let's first look at flaxseed. Flaxseed, with its healthy fats, is known to help boost heart health. It balances blood pressure and blood sugar levels. This makes it useful against diabetes. Flaxseed also helps fight cancer. Its healthy fats make it useful in countering stroke.
  
Almonds support heart and blood sugar health. It enriches the blood, the bone and teeth. The nuts also boost brain health, the nervous system and the body's immune system. Almonds are a rich source of healthy cholesterol.

Pecans are good for fighting cancerous cells and infections. They also boost skin health.

Walnuts support brain, blood and immune system health. Walnuts are high in Omega-3 content. Combining it with almonds (and other nuts) rounds out its nutritional value.

Cranberries offer dietary fiber vital in heart health, digestion, absorption and elimination. It helps maintain balanced blood sugar levels and urinary tract health.

Honey in its pure form is not merely a natural sugar. It is a protein source and contains useful levels of iron, zinc, magnesium, manganese, potassium and copper.

If you do not have blood sugar imbalances (such as diabetes), you may add small portions of sweet fruit for extra sweetness. Love it!

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