Healthy Recipes from Around the World (African-American)
Diet, what we eat and how it is prepared, has been identified as an important factor in all the diseases and conditions that contribute to premature illness and death in minorities. All the recipes selected for Healthy Recipes from Around the World (African-American), are popular ethnic dishes that have been modified by registered, licensed dietitians to reduce fat, sugar and/or sodium content. All recipes have been taken from cookbooks produced by agencies funded by the Ohio Commission on Minority Health. Enjoy!
Yield: 8 servings
Sodium: 43 mg Calories: 282 Fat: 4 grams Cholesterol: 40 mg
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1 stewing chicken, cut up 2 garlic cloves, chopped fine ¼ teaspoon salt |
1 29 oz. can of white hominy 2 onions, chopped 2 ¾ quarts of water |
3 peppercorns bay leaf
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1. Combine chicken, onions, garlic, water and spices in soup kettle, bring to a boil.
2. Reduce heat, simmer 2 hours. Add hominy, cook 1 hour. Remove meat, peppercorns, and bay leaf from soup. Take meat off the bone, and add it to the soup.
3. Garnish with shredded cabbage, chopped onions, chopped radishes or lime wedges.
Courtesy of the Ohio Commission on Minority Health Opening the Door to Good Health Cookbook
Serving Size: ½ cup
Yield: 8-10 servings
Sodium: 291 mg Calories: 184 Fat: 11 grams Cholesterol: 147 mg
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2 cups fresh iceberg lettuce, chopped 1 10 oz. package frozen green peas, thawed 1 8 oz. can water chestnuts, drained and sliced 4 hard boiled eggs, sliced |
1 medium red onion, chopped 2 cups fresh spinach, chopped ¾ cup, light salad dressing (i.e. Miracle Whip) ¾ cup grated low fat cheddar cheese (approximately 4 ounces) |
1. In a large glass bowl, layer lettuce, peas, water chestnuts, egg, onion and spinach- in that order.
2. Carefully spread salad dressing over entire top, then sprinkle with grated cheese.
3. Bring to the table and toss thoroughly before serving.
Courtesy of the Ohio Commission on Minority Health Opening the Door to Good Health Cookbook
Yield: 5 servings
Sodium: 32 mg Calories: 115 Fat: 6 grams Cholesterol: 0 mg
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1 small onion, finely chopped 2 tablespoons corn oil 1 pound greens, shredded |
16 okra 4 chili peppers, finely chopped and crushed 1 lemon |
1/4 cup of water
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1. In a large heavy sauce-pan sauté onions in oil until golden brown.
2. Add remaining ingredients and about ¼ cup of water. Simmer over low heat, covered, until greens are tender.
3. Squeeze lemon juice before serving.
Serving Size: 1 piece
Yield: 8 servings
Sodium: 160 mg Calories: 282 Fat: 10.7 grams Cholesterol: 4 mg
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4 egg whites ¼ cup fresh orange juice1 teaspoon ground cinnamon ¼ teaspoon ground nutmeg
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¾ cup brown sugar ½ teaspoon orange rind ¼ teaspoon ground allspice ½ cup skim milk
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2 tablespoons unsalted margarine, melted 2 cups mashed sweet potatoes 1 unbaked 9 inch pie shell Salt
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1. Beat egg whites well.
2. Add sugar, orange juice, orange rind, spices, margarine and salt.
3. Add mashed sweet potatoes and mix thoroughly.
4. Pour into pie shell and bake in preheated 350° oven for 1 hour or until firm.
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4 medium-sized beets, cooked and diced or 1 can beets (drained) 1 small onion, finely chopped |
½ teaspoon sugar ½ teaspoon salt 1-2 tablespoons vinegar |
Combine beets and onions. Dissolve sugar and salt in vinegar. Pour over beets and mix well. Serve cold.
Courtesy of the Ohio Commission on Minority Health Black Kids Can Eat Right Too Cookbook
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1 quart 100% pure orange juice 1 quart 100% pure pineapple juice ½ quart 100% pure grapefruit juice |
2 Tablespoons lemon juice 1 quart fresh strawberries (mashed or blended in blender) ½ cup of honey |
Blend all ingredients together. Serve 4-6 ounce portions in tall glasses over crushed ice. Garnish with mint leaf or lemon wheel. Serve with assorted crackers for a complete snack. Makes one gallon of juice.
Courtesy of the Ohio Commission on Minority Health Black Kids Can Eat Right Too Cookbook
Serving Size: 1 cup
Yield: 6 servings
Sodium: 9 mg Calories: 250 Fat: 11 grams
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8 ounces elbow macaroni 2 cup sliced cabbage 1/3 cup corn oil |
2 tablespoons chopped onion 1 large tomato chopped 1 cup sliced yellow squash |
2 tablespoon wine or cider vinegar pepper to taste
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1. Cook macaroni in boiling water, stirring occasionally until tender. Drain in colander, rinse in cold water; drain again. Pour into large bowl.
2. Add vegetables to macaroni except onions.
3. In small bowl, combine oil, vinegar, onion and a dash of pepper to taste.
4. Pour over macaroni and toss well to blend. Chill until serving time.
Courtesy of the Ohio Commission on Minority Health Opening the Door to Good Health Cookbook