This is a Blackducation session fam! here is a list of some staple foods that are primary in our Afrikan indigeneous diet. as we take our journey towards DE-whitenization and RE-Afrikanization, we must RE-member that in order for us to TRUE-LY DE-whitenize and to become more aligned with our ancestral way of life, we MUST RE-turn to eating the foods our ancestors ate, and completely rejecting the diet (and other psychopathic conditionings) of our enemies. if we choose to reject and deny the INSANITY of yurugus' psychotic social system, that has been FORCED down many of our throats for years, then we must begin to incorporate within our lives a method of RE-VIVING our ancestral ways of living in harmony with Asase Yaa and honoring our bodies as vessels of divine communication and TRANSFORMATION. i will continue to add to this list of ancestral foods, spices and other ingredients for cooking & i ask that we all contribute what we can. in this way WE will CONTINUE to learn how to EAT to LIVE and at the same time NOURISH & REPLENISH our MELANIN.:icon_sun: sistah Adachi, this ONE is for YOU, sistah-specially....ENJOY.
Acai berry-and juice (from the Amazon region in Brazil)
Acai can be found in the frozen section of your local health food store
Preparation: In a blender, combine apple juice or any type of berry juice
(or almond milk) and then add one pack of the frozen acai
plus any other fruits that you want and ENJOY! this is great
as a power shake for lunch when you don't want to eat too heavy....
Avocados (also called pear)
My recipe suggestion: mash 3-4 ripe avocados until it comes to a thick paste,
and then flavor it with some tamari and dulce seaweed (or use your imagination).
mash the mixture together again, w/a spoon.use this as a spread on whole wheat
pita bread (or crackers). i serve this with salad, fried plaintain or kelewele
(plaintain which is diced into very small pieces and then spiced and baked).
Mother and daughter sorting Bissap leaves in Burkina Faso
Bissap drink (also known as Sorrel in the Caribbean)
MY FAVOURITE DRINK! for the recipe check out
Preparation: must be peeled and then either sliced if you are frying or placed in foil if you are baking. plaintain can be baked, fried, steamed or grilled, any which way you decide to prepare it,
it will ALWAYS taste BLACKALICIOUS!!!
When cooked, the fruit is extremely low in fat, high in fibre and starch. It is very low in cholesterol and salt too.
A typical average size plantain fruit after cooking contains 50–80grams of carbohydrate, 2–3 grams of protein, 4-6 grams of fibre and about 0.01 to 0.3grams of fat.
It is very rich in potassium.The potassium in plantain is very good for the heart and helps to prevent hypertension and heart attack. It is also rich in potassium, magnesium and phosphate.
It is a good source of vitamins A, B6, and C which helps maintain vision, good skin, and build immunity against diseases. Cooked unripe plantain is very good for diabetics, as it contains complex carbohydrate that is slowly released over time.
A diet of green plantain is filling, and can be a good inclusion in a weight loss diet plan. No wonder the nutritional value of plantain is unsurpassable.
Bammy, a well-known staple of Jamaica
*made from pure cassava
It is sold in many caribbean stores in north america
Preparation: let the bammy defrost first. as my
grandmother taught me, leave the bammy to soak
in a little bit of milk (soy kwk) and then take it out of the
milk and pat it with a paper towel. put some oil in a frying
pan and fry the bammy on both sides. bammy in JA is
mostly served with fish BUT since i don't eat fish i serve it
with beans, my vegan palm oil stew recipe or even tofu stew.
i do not eat fried foods alot but preparing bammy
reminds me of being in my grandmothers' home and
i also LOVE cassava.
I AM SURE YOU WILL LOVE IT!!!
Preparation: first, peel off all the skin. then add some water to a medium sized pot
(1/4 of the way)and bring to a boil. cut the cassava into pieces (about the size
of your palm) and add the pieces to the boiling water. you can add some coconut
cream and sea salt to the pot as well if you like. it should take about 15-20
mins for the cassava to be ready. when you are able to penetrate the cassava
pieces with a fork, then it is ready. serve with the stew of your choice.
Cassava contains a high amount of vitamin C and carbohydrates. It is also a good source of dietary fiber and contains approximately 120 calories per 1 cup serving. Cassava can also be substituted for potatoes in soups and stews.
Cassava pone (a caribbean dessert :birthdays: made from cassava, my favourite "sweet tooth" appetizer)
the preparation is a lil long so pm me for the recipe, i do have it....somewhere....
Peel the skin off and boil in a pot with not too much water. or
wrap in aluminum foil and place in the oven to bake. you can also slice
it width wise and make sweet potato fries. children love it that way.
West Afrikan yam (available at any Nigerian or Ghanaian food produce store)
Preparation: cut the large yam in half (shown above).slice off the hard ends of the yam. then peel off all the skin. after this cut the yam into slices, width wise. get a large pot, add maybe 3 cups of water to the pot, turn the stove on high & make the water come to a boil. add some salt and other spices if you wish (i also add coconut cream) and then add your yam slices.cover the pot and turn the stove to medium heat. West Afrikan yam does not take long to cook at all, it will take about 15-20 mins max, not more. do not let your yams get too soft, they should still be firm. pour out the remaining water, i set it aside and use it as a base for my soups or stews. when it is ready remove it from the burner that it was cooked on.
Yams are high in Vitamin C, dietary fiber, Vitamin B6, potassium, and manganese; while being low in saturated fat and sodium. Vitamin C, dietary fiber and Vitamin B6 may all promote good health]. Furthermore, a product that is high in potassium and low in sodium is likely to produce a good potassium-sodium balance in the human body, and so protect against osteoporosis and heart disease. Having a low level of saturated fat is also helpful for protection against heart disease. Yam products generally have a lower glycemic index than potato products, which means that they will provide a more sustained form of energy and give better protection against obesity and diabetes.
Pounding fufu (consists of either boiled yams
and cassava or plaintain then it is put
inside the mortar with one person pounding
at the top and another person "turning" and
shaping at the bottom)
Fufu, eaten with soup.
Callalloo, Afrikan/Caribbean leafy vegetable, from the same family of spinach
Can usually be found at caribbean food produce stores in north america (esp. in areas where the weather is always warm)
Preparation: chop the callalloo leaves into small pieces. add a little bit of water (less than 1/2 a cup), (OR you can use oil) to a large pot and add the callalloo, spice the callalloo well with sea salt, hot pepper and other seasonings (i use Irie veggie). leave on medium heat for about 10 mins. trust mi, callalloo does not take long to cook. serve with boiled yam, plaintain or cassava.
Dasheen (also known as taro, malanga, cocoyam or edos)
Available to purchase at any caribbean food produce store. dasheen leaves
are also sold and are called "dasheen bush".
Preparation: the same way you did the yam, peel and either boil or bake.
serve with the stew of your choice.
Edos, smaller size of dasheen, same family.
peel the skin off, boil, bake or fry.
The leaves of the dasheen plant are rich in vitamins and minerals. They are a good source of thiamin, riboflavin,iron, phosporous and zinc and a very good source of vitamin B6, vitamin C,niacin, potassium, copper and manganese. the flesh of the dasheen is high in starch, and is a good source of dietary fiber.
Peel off all the green skin. chop the cho-cho in pieces and add to your
favorite stews, soups or stir-fries. or steam with other vegetables. cho-cho does
take some time to cook so prepare it with vegetables that have a longer cooking time.
season to taste. cho-cho looks similar to the pear.
West Afrikan vegetable, family to the eggplant. i use garden eggs in my soups and stews.
it may be available FRESH at your West/Central Afrikan food produce stores.
DO NOT EVER BUY IT IN THE CAN.
Used as an ingredient to give a distinct flavor to stews, stir fries and
soups kwk. to be used with CAUTION.
Sistah preparing Banku, a type of fufu made in Ghana,
similar to East/ Central Afrikas' Ugali or Southern Afrikas'
Sadza. prepared from ground corn or sometimes
made from a mixture of corn and cassava. for
Banku recipes check out www.congocookbook.com.
Banku, READY to EAT
I have NOT learned to make Banku, but it is my GOAL
to learn it the next time i go to Ghana. it is available READY-MADE
at the Ghanaian stores here AND that is where i get mine. so ask
the Ghanaian stores in your area, if you have any.
Kenkey or Dokono or Komi is a staple dish similar to a sourdough dumpling from West Afrika, usually served with a soup, or stew. It is very popular in Ghana. It is usually made from ground corn, also similar to Sadza and Ugali. Unlike Ugali, making kenkey involves letting the maize ferment before cooking. Therefore, preparation takes a few days in order to let the dough ferment. After fermentation, the kenkey is partially cooked, wrapped in banana leaves, corn husks, or foil and steamed. There are several versions of Kenkey, such as Ga and Fante kenkey. Ga OR Accra kenkey is my personal favourite, i don't really like Fante kenkey. in all honesty, most Afrikans from the diaspora who i introduced to kenkey DID NOT like it. kenkey has a sour taste so i suggest you try it and see if you actually like it (Fanti Kenkey is EVEN MORE SOUR than Accra Kenkey) if not, well, there is always Banku! most Ghanaian stores carry READY-MADE Kenkey (frozen OR fresh)and it is also available to order at
Preparation: bring about 3 cups of water to a rolling boil in a medium pot. remove the plastic wrap from the kenkey. put in your READY-MADE kenkey in the pot and cover w/ a lid. make sure the water is enuff to heat the kenkey, if not add more. let the kenkey heat up for about 20-25 mins if it was frozen or 15-20 if it was fresh. take the hot kenkey out of the pot, put in a bowl and peel off the corn husk. serve kenkey with palm oil stew or any stew of your choice, Kenkey tastes very good with tomato based stews and sauces.
Amala, (also known as Elubo, which is the Yoruba name for yam flour)
Elubo is made by cutting yam into small bits, it is then dried and ground into
a smooth brown flour.The flour is used in preparing amala or lafun,
which is a type of fufu.Elubo is popular amongst diabetics.
It is recommended for diabetic patients because it does not contain
refined sugar.Amala is one of the staple foods of the Yoruba people of
West Afrika and is eaten with traditional African soups like egusi
soup, ewedu, gbegiri or okro and stew.
It is available to buy at most Nigerian and
sometimes Ghanaian stores. it has no additives, artificial colors,
white flour, salt or potato granules added to it (as far as i know....)
just PURE yam or plaintain....and that's ALL.
Preparation: Bring about a 3/4 cup of water to a boil. turn the stove down to medium low
immediately when the water boils. stir in the amala flour and FIRMLY turn
with a wooden spoon until it turns to a thick dough-like texture. i use
very little water for amala b/c it cooks very fast. in MY opinion,
amala is much better and HEALTHIER than all the other PROCESSED fufu
"flour" products on the market in north america/europe kwk. so if you
wanna try to make fufu i suggest you start with amala. some people
have difficulty eating it the 1st time cause it is very different
than what many of us are "used" to. if you don't like it, then try eating
it with a tomato based stew. i find it BLACKALICOUS, esp. with peanut
soup. i serve it with soup and stews.
Palm fruit (from the palm oil tree in West-
A chief ingredient in many Afrikan dishes, palm oil will mos. def bring that
sacred ancestral flavor to many of your dishes. palm oil is high in beta-carotene,
as well as Vitamin A and E. Praise/Zomi is the best brand you will find in north
america/europe in my opinion. i use palm oil in most of my dishes, for peanut
soup, palm nut soup,vegan palm oil stew and my bean stews, it gives the food
its' finishing touch and enhances flavor to all your dishes.
I use okra in many dishes, mainly vegan palm oil stew and peanut soup. but most times i steam it alone or add it to my dish at the very end.
Recipe suggestion: get one pack of okra. cut off the top of the okra and the tail. cut all the okra in very small slices. put a small pot on the stove with very little water. add the okra to the pot. VERY finely dice 1 clove of garlic, 1/2 onion,1 sm. tomato (optional) and 1/4 hot pepper (optional), add your spices and sea salt. add palm oil too. let the okra steam in the mixture for about 10 mins and then turn the stove on very low for 2 mins. turn off the stove and serve. i eat this dish w/cornmeal fufu, banku or gari.
Injera w/ vegan delite combo
I have no suggestions here....however i know that injera can be bought ready-made at many Ethiopian food
produce stores and often like here, Ethiopian women prepare it and supply Arab stores. i have not "figured" out
how to make injera as of yet. but when i do, y'all will be the 1st ones to know.....and if there are any Ethiopians or other skilled Afrikans in the house who are willing to teach "long-distance injera classes"
I AM ALL EARS!!!!
Berbere spice, a HOT Ethiopian spice used to prepare
a Blacktastic stew made with red lentils (seen above w/the injera dish).
AVAILABLE at most Ethiopian food produce stores.
To order READY-MADE injera or berbere spice
ONLINE check out this site: www.ethiopianspices.com.
it IS Ethiopian owned & the products are delivered in 24-48 hours.
here is a link for a few Ethiopian dishes-the recipes for Injera & Kik Wot
(Red lentil stew) are included:
Beans of all kinds....goin' back to Our ROOTS!
when i cook my beans all i use is palm oil, Irie 100% veggie spice, 2 cloves of garlic and usually 2 onions. it is all about strategy and when is the best time to add what....i LIGHTLY steam vegetables separately to eat with my main course. i only use the berbere spice when i am cooking red lentils. some of the best beans for US are: nigeria beans (also called honey beans, they cook very fast and do not need soaking overnite), aduki beans, kidney beans, black eye peas, lentils, black beans, pinto beans, chick peas kwk. i always soak my beans the night before (other than red lentils) and i now buy ALL my beans organic. some brothers and sistahs told me that grains have the highest amounts of GMO in them more than fruits and vegetables. so i try my best to do a lil extra to buy my beans organic.
For more in-depth study on Afrikan vegan nutrition check out these books:
KEMETIC DIET by Muata Ashby
VITAMINS AND MINERALS FROM A to Z by Jewel Pookrum
HEAL THYSELF by Queen Afua
SACRED WOMAN by Queen Afua
AFRIKAN HOLISTIC HEALTH by Llaila Afrika
AND do some research on Tariq Sawandi at www.blackherbals.com (or on google search engine)
For online recipes check out Welcome to The Congo Cookbook - The Congo Cookbook (African recipes) www.congocookbook.com -.
Here are some sites to order West Afrikan food online:
Ghanaian_ www.jbafricanmarket.com -go to ONLINE STORE, then click on COOKING OIL and FOOD PRODUCTS for groceries
(based in the U.S.)
(based in the U.S. and Europe)
(based in Canada)