African cuisine is rich in diversity and culture. It is a wholesome and nutrient-rich way of eating healthy foods based on the traditions of Africa. The African diet emphasizes the consumption of a wide range of colorful vegetables, whole grains, lean proteins, and healthy fats. These foods are not only delicious but also packed with essential nutrients, vitamins, and minerals.

When it comes to creating a balanced plate with African foods, there are a few key principles to keep in mind. First and foremost, it's important to include a variety of vegetables. Whether it's leafy greens like spinach or pumpkin leaves (Ugwu), or vibrant root vegetables like sweet potatoes or yams, incorporating a rainbow of vegetables ensures that you're getting a wide range of nutrients. Plus, they add colour and flavour to your meals!

What is a Balanced Plate?

According to the USDA half of a person's plate should be fruits and vegetables. The other half should be made up of grains and protein. They recommend accompanying each meal with a serving of low-fat dairy or another source of the nutrients found in dairy. Creating a balanced plate with African foods is easier than you think and can lead to a healthier lifestyle.

The Vibrant World of African Foods

The African Heritage Diet is a way of healthy eating inspired by African cuisine. It emphasizes plant-based foods, such as fruits, vegetables, and whole grains, and limits processed foods, salt, and sugar. But where did this diet come from? The African Heritage Diet Pyramid is based on the traditional foods of Africa and the African diaspora. Understanding African cuisine goes beyond the conventional dishes that we commonly hear of, such as jollof rice or fufu and soup. It involves exploring the unique techniques, spices, and ingredients that come together to create a diverse array of dishes. Delving into the history of African cuisine, we discover the rich and complex culinary traditions that have been shaped by geography, culture, and tradition. From the nomadic tribes of the Sahara to the coastal regions of West Africa, African cuisine is a blend of indigenous ingredients and foreign influences.

What makes African cuisines even more interesting are the traditional ingredients used. From the versatile yams and plantains to the exotic baobab fruit and moringa leaves, African dishes are packed with nutrition and flavour. The use of spices like ginger, garlic, and chilli peppers adds an extra kick to the dishes, making them oh-so-delicious. But African foods aren't just about satisfying your taste buds. They can also help you create a balanced plate. Yes, you heard that right! African cuisine provides a perfect opportunity to embrace variety and incorporate different food groups into your meals. With a combination of grains, vegetables, proteins, and healthy fats, you can create a plate that's not only tasty but also healthy. So, the next time you're planning a meal, why not give African foods a try? Indulge in leafy green wraps filled with goodness, savour the tangy flavours of a plantain stir-fry, or dive into a warm bowl of bean stew. These recipes will not only leave your taste buds craving for more but also keep your body nourished and happy.

Building a Balanced Plate with African Foods

As an advocate for diversity and cultural representation in the wellness space, building healthy plates with African foods open a wide range of nutrient-rich meals that support overall health and wellness. A balanced plate is usually divided into three sections: ½ of the plate filled with vegetables and fruits, ¼ of the plate filled with healthy fiber-rich carbs, and ¼ of the plate filled with lean protein. Healthy fats should also appear on the plate, via cooking, dressings, condiments, or toppings. Here are examples of balanced meals from different African countries:

Beef Suqaar (Somali)

¼ healthy carbs

Use spiced brown rice (instead of white) as the base for Suqaar, and keep it to ¼ of the plate.

¼ protein + ½ vegetables

Make Suqaar with lean cuts of beefs, add lots of non-starchy vegetables like onion and carrots, and chopped lettuce on top before serving.

Healthy fats: Cook Suqaar in extra virgin olive oil or canola oil.

½ fruits: Serve with chopped apples and watermelon.

Jollof rice (Nigeria)

¼ Grains: Jollof rice

¼ Protein: Grilled Chicken or Fish

½ Vegetables: Mixed vegetable salad (carrot, lettuce, tomatoes, cabbage, cucumber and onions) with olive oil dressing.

½ Fruits: A mixed fruit salad with papaya, mango, and oranges

Healthy Fats: A side of avocado

Injera (Ethiopia)

¼ Grains: Injera

¼ Protein: Spicy Chicken Stew

½ Vegetables: Gomen (Collard Greens)

½ Fruits: A mixed fruit salad with papaya, mango, and oranges

Healthy Fats: A side of avocado

Couscous (Morocco)

¼ Grains: Couscous

¼ Protein: Grilled Lamb Kebabs

½ Vegetables: Roasted Vegetable Medley

½ Fruits: Fresh figs

Healthy Fats: A drizzle of olive oil on the couscous and vegetables

Bobotie (South Africa)

¼ healthy carbs: Bobotie

¼ Protein: A classic South African braai or shisanyama

½ Vegetables: Chakalaka

½ Fruits: Slices of pineapple

Healthy Fats: A sprinkle of chopped nuts on top of the Bobotie

Thieboudienne (Senegal)

¼ healthy carbs: Rice

¼ Protein: Grilled fish

½ Vegetables: Mixed vegetables

½ Fruits: Slices of Watermelon

Healthy Fats: A slice of Avocado