Eat For Better Health……Cultural Foods Fight Heart Disease Too!!!

Many years ago, I worked in a WIC clinic and felt so helpless as we counseled patients who were vegetarian or Muslim and I had nothing to offer them as healthy substitutes to accommodate their chosen lifestyle.  Our paradigm was meat and dairy (animal product) heavy.  Years later, when working with the GA Public Health Department, scientists were beginning to understand dietaries that were not meat/animal based.  But, the information was not front and center and if you did not advocate for yourself, you could miss out on resources.

I also remember my days as a Home Economist in GA listening to Black women talk about broccoli.  They were shopping in the grocery store and one was trying to convince the other to eat some broccoli.  “I ain’t eatin’ no White folks food”  was her answer. For some reason, most of the “standards” that are promoted as normal or best, including those around health and health issues are based in Eurocentrism. Truth of the matter is, many cultures around the world don’t experience major health challenges until they stray from their own cultural food traditions and embrace a “Western” dietary.  But folk in these cultures are waking up and sounding the “decolonize your diet” horn.  Dietitians at my alma mater, Loma Linda University recently published a powerful article about the benefit of West Indian foods on health.

What does this mean?  For many, it’s honestly facing the fact that the mostly plant based diets and lifestyle  of non-Western cultures are protective against many chronic diseases.    When those cultures embrace the Western lifestyle, they increase their risk for Western diseases. According to the CDC, Heart Disease risk factors include high blood pressure, high cholesterol, diabetes, smoking and secondhand smoke exposure, obesity, unhealthy diet, and physical inactivity.  When you look at those risk factors, as is evidenced by many of the communities cited in the Blue Zone studies (where Loma Linda, CA is included), choices can certainly reduce risk and extend life.  Those specific communities had lifestyle habits that were the opposite of the Heart Disease risk factors - they actually ate a high plant powered diet, exercised, spent time outdoors, were not o bese and didn’t smoke.

So, if you’re wanting to reduce your risk of heart disease or reverse what you may already have, take a look in your kitchen cabinets/pantry for some of your “cultural foods” and get to Cookin’ Up Good Health!!  You KNOW I’ve got recipes!……that are full of flava!!!  Cause that’s how we roll!!

Caribbean Root Mash (AKA Ground Provisions)

Water 

Salt

Your favorite Carribbean root-yam, dasheen, malanga (American roots that work well turnip, rutabaga)

Yam or dasheen (taro) are all simply peeled and placed in hot to boiling salted water and boiled till tender. If serving at table best to leave in a little of the pot water in a covered dish so they keep hot.

You can get yams, yellow or white. Do not buy the ends, they can sometimes can be bad or bitter.  If you don't know what to look for buy pieces  that are already cut so you can see, the flesh. It should be nice and clear and with no discolorations.

Barbadian Coocoo

2 ¼ cups water

10 small okra, finely sliced

¼ red bell pepper, finely chopped

1 teaspoon salt

1 tablespoon soy margarine

1 cup cornmeal-fine or gritty

In a medium pot, boil the okra, bell pepper, and salt.  When mixture thickens, remove half of it and set aside.  Stir in margarine and reduce to low heat.  SLOWLY add the corn meal, stirring constantly with a wooden spoon.  As this mixture thickens, add the rest of the okra mixture.  Keep stirring, adding more water slowly if needed.  Let simmer over low heat for about 15 more minutes.  The final mixture should look like smooth mashed potatoes.    I have heard that if you mound the final mixture in a bowl and add gravy….umm, umm, umm!! 

Vegetable Stir-Fry

Olive oil

½ cup each of four of your favorite veggies, chopped or sliced – broccoli, carrots, squash, cauliflower, snow peas, mushrooms, etc.

¾ cup your favorite veggie meat – chicken, beef, scallop-OPTIONAL

½ medium onion, sliced

½ green pepper, sliced

2-3 cloves garlic, sliced

1  one-inch piece of ginger, peeled and sliced

½ - 1 tablespoon cornstarch dissolved in 1 ½ - 2 cups water

McKay’s NO MSG Beef OR Chicken Style Seasoning to taste

Bragg’s Liquid Aminoes to taste

Leftover rice or pasta

Over medium high heat add a small amount of oil to a wok or other large pan that can accommodate all ingredients.   Add veggie meat and stir fry till light browning is noted.  Add in denser veggies next (broccoli, cauliflower).  Stir fry about two minutes.  Add other veggies and ginger.  Stir fry another 2-3 minutes.  Add cornstarch mixture and stir while it thickens.  Add more water if necessary.  Season to taste with McKay’s Beef or Chicken Style seasoning and Bragg’s Liquid Aminoes.  Let simmer uncovered for a few more minutes or until desired tenderness is reached. Serve over leftover rice.

Cuban Black Bean Soup

1 pound dry, black beans

1 large onion, finely chopped

1 large green pepper, finely chopped

4 large cloves garlic, finely chopped

1 medium tomato, finely chopped

1 ½ teaspoons, cumin, more if desired

1 teaspoon dried oregano

2 tablespoons olive oil

McKay’s NO MSG Chicken Style Seasoning to taste

Salt to taste (optional)

Sort and wash beans.  Place in a crockpot along with onion, green pepper, tomato, garlic, cumin and oregano.  Add enough water till about 2 inches above the beans.  Turn on low and cook till beans are tender (overnight works best).  Add more water if necessary.  When beans are tender add olive oil, McKay’s Chicken Style and optional salt to taste.

Serves 8-10

Decolonize Your Diet!!  Eat Cultural Foods!!  Beat Heart Disease!!  Happy Wellness Wednesday!!

I’m Still Shoutin’ Ova Here!!

Donna

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