Close
Photo: Brittany Conerly
If you want to eat more foods from theAfrican Heritage Diet, we have you covered. These flavorful recipes showcase many food groups from the African Heritage Diet Pyramid in dishes ranging from breakfast to dessert and even drinks. Recipes like the Collard & Rice Dumplings and Turnip Green Pesto feature familiar foods prepared in different yet tasty ways. These delicious, healthy meals from across the African diaspora will quickly become part of your regular meal rotation.
01of 20Jambalaya Stuffed PeppersView RecipeWhen thinking about foods associated with Louisiana, jambalaya quickly comes to mind. This dish, rooted in African, French and Spanish cuisine, includes a type of animal protein, vegetables, rice and stock. Serving jambalaya in a bell pepper bowl helps you fit an extra veggie into your day and makes for a perfectly sized portion of this Cajun goodness. If you are watching your sodium intake, skip the store-bought Cajun seasoning and make your own blend.
01of 20
Jambalaya Stuffed Peppers
View Recipe
When thinking about foods associated with Louisiana, jambalaya quickly comes to mind. This dish, rooted in African, French and Spanish cuisine, includes a type of animal protein, vegetables, rice and stock. Serving jambalaya in a bell pepper bowl helps you fit an extra veggie into your day and makes for a perfectly sized portion of this Cajun goodness. If you are watching your sodium intake, skip the store-bought Cajun seasoning and make your own blend.
02of 20Plantain Puff PuffsView RecipePhotographer: Greg DuPree, Food Stylist: Margaret Dickey, Prop Stylist: Kay ClarkeAlthough puff puffs can be eaten as a dessert, you can enjoy them any time of the day as a breakfast, a side or even a snack. Similar to beignets, these balls of deep-fried dough, spiced with nutmeg, are a popular street food throughout West Africa. This recipe replaces some flour with overripe plantains, increasing its fiber content and flavor. Just make sure the plantains you use have black skin for that increased sweetness.
02of 20
Plantain Puff Puffs
Photographer: Greg DuPree, Food Stylist: Margaret Dickey, Prop Stylist: Kay Clarke
Although puff puffs can be eaten as a dessert, you can enjoy them any time of the day as a breakfast, a side or even a snack. Similar to beignets, these balls of deep-fried dough, spiced with nutmeg, are a popular street food throughout West Africa. This recipe replaces some flour with overripe plantains, increasing its fiber content and flavor. Just make sure the plantains you use have black skin for that increased sweetness.
03of 20
Fossolia (Ethiopian-Style Green Beans)
04of 20Collard & Rice Dumplings with Mamba 9 SauceView RecipeBrittany ConerlyFull of nutrients and other health-promoting compounds, leafy greens are a key component of the African Heritage Diet. In fact, they make up the base of the pyramid, as they appear in most meals across the African diaspora. Leafy greens also symbolize prosperity and good health. This recipe fromChef Matthew Raifordfeatures collard greens used as dumplings, filled with Japanese-inspired rice-and-lamb stuffing, baked in a sweet and spicy barbecue sauce. This recipe reminds us that African American cuisine is not monolithic.
04of 20
Collard & Rice Dumplings with Mamba 9 Sauce
Brittany Conerly
Full of nutrients and other health-promoting compounds, leafy greens are a key component of the African Heritage Diet. In fact, they make up the base of the pyramid, as they appear in most meals across the African diaspora. Leafy greens also symbolize prosperity and good health. This recipe fromChef Matthew Raifordfeatures collard greens used as dumplings, filled with Japanese-inspired rice-and-lamb stuffing, baked in a sweet and spicy barbecue sauce. This recipe reminds us that African American cuisine is not monolithic.
05of 20Sorrel Spritz MocktailView RecipeAli RedmondRed-colored drinks have cultural significance throughout the African diaspora. The red represents the shed blood of African ancestors forcibly displaced during the slave trade. Like in this recipe, many are made with sorrel, also known as hibiscus, which gives them their signature red hue. Drinks made with hibiscus have different names across these countries. In Africa, and mainly in Senegal, where it’s the national drink, it’s known as bissap. In Jamaica, the drink is commonly made during the holidays, and in the United States, red drinks like this (along with red foods) are a large part of Juneteenth celebrations.
05of 20
Sorrel Spritz Mocktail
Ali Redmond
Red-colored drinks have cultural significance throughout the African diaspora. The red represents the shed blood of African ancestors forcibly displaced during the slave trade. Like in this recipe, many are made with sorrel, also known as hibiscus, which gives them their signature red hue. Drinks made with hibiscus have different names across these countries. In Africa, and mainly in Senegal, where it’s the national drink, it’s known as bissap. In Jamaica, the drink is commonly made during the holidays, and in the United States, red drinks like this (along with red foods) are a large part of Juneteenth celebrations.
06of 20
Air-Fryer Crispy Chickpeas
07of 20Slow-Cooker Overnight Fonio PorridgeView RecipeTed & Chelsea CavanaughFonio is an ancient grain primarily grown in West Africa and known for its quick growing time and resistance to drought. Fonio is a whole grain and is naturally gluten-free. For an African Heritage twist on breakfast, try fonio instead of your typical oatmeal. This recipe is completely vegan and can be started in the slow cooker the night before.
07of 20
Slow-Cooker Overnight Fonio Porridge
Ted & Chelsea Cavanaugh
Fonio is an ancient grain primarily grown in West Africa and known for its quick growing time and resistance to drought. Fonio is a whole grain and is naturally gluten-free. For an African Heritage twist on breakfast, try fonio instead of your typical oatmeal. This recipe is completely vegan and can be started in the slow cooker the night before.
08of 20
Berbere-Spiced Chicken & Lentil Stew
09of 20Turnip Green PestoView RecipeBrittany ConerlyFood waste is a serious issue in the U.S. and around the world. Not only does it contribute to climate-changing greenhouse gas emissions, but a significant amount of that food is still fresh, nutritious and, with a bit of processing, can feed people.Make Food Not Waste, in Detroit, rescues food and transforms it into tasty meals in their Upcycling Kitchen to serve communities in the city.Chef Ederique Goudia’srecipe that turns turnip greens into pesto is a direct result of this work and a reminder that we all can contribute to reducing food waste.
09of 20
Turnip Green Pesto
Food waste is a serious issue in the U.S. and around the world. Not only does it contribute to climate-changing greenhouse gas emissions, but a significant amount of that food is still fresh, nutritious and, with a bit of processing, can feed people.Make Food Not Waste, in Detroit, rescues food and transforms it into tasty meals in their Upcycling Kitchen to serve communities in the city.Chef Ederique Goudia’srecipe that turns turnip greens into pesto is a direct result of this work and a reminder that we all can contribute to reducing food waste.
10of 20Beet & Fonio Salad with Spicy Pickled CarrotsView RecipeBrittany ConerlyFonio, a whole grain cultivated in Western Africa for over 5,000 years, is in the culinary spotlight, largely due to the work of Senegalese-bornChef Pierre Thiam. The grain is easy to prepare, taking only five minutes to cook, and has notable nutritional properties, including its low glycemic index. This salad, one of many recipes in Thiam’sThe Fonio Cookbook, features the nutty, slightly earthy fonio combined with roasted beets for sweetness and pickled carrots for acidity. Remember, “fonio never embarrasses the cook.”
10of 20
Beet & Fonio Salad with Spicy Pickled Carrots
Fonio, a whole grain cultivated in Western Africa for over 5,000 years, is in the culinary spotlight, largely due to the work of Senegalese-bornChef Pierre Thiam. The grain is easy to prepare, taking only five minutes to cook, and has notable nutritional properties, including its low glycemic index. This salad, one of many recipes in Thiam’sThe Fonio Cookbook, features the nutty, slightly earthy fonio combined with roasted beets for sweetness and pickled carrots for acidity. Remember, “fonio never embarrasses the cook.”
11of 20Ataya Maghrebi Nana (Moroccan Mint Tea)View RecipeEvan de normandieTeas are prevalent across different cultures and regions in Africa, often reflecting the impact of colonization on the various countries that make up the continent. For instance, black teas are consumed primarily in Central and Western Africa, rooibos teas in South Africa, and green, minty teas are commonplace in Northwest and West Africa. This Moroccan mint tea holds a special place in culinary historian Jessica B. Harris' heart, as it was one of her first culinary experiences upon her initial visit to Africa.
11of 20
Ataya Maghrebi Nana (Moroccan Mint Tea)
Evan de normandie
Teas are prevalent across different cultures and regions in Africa, often reflecting the impact of colonization on the various countries that make up the continent. For instance, black teas are consumed primarily in Central and Western Africa, rooibos teas in South Africa, and green, minty teas are commonplace in Northwest and West Africa. This Moroccan mint tea holds a special place in culinary historian Jessica B. Harris' heart, as it was one of her first culinary experiences upon her initial visit to Africa.
12of 20Cajun Vegan SuccotashView RecipeBrittany ConerlyIf you’re looking for a simple, easy-to-prep meal—this is it. Succotash is a dish rooted in Indigenous/Native American food culture and traditionally contains corn, beans and other vegetables. Dishes like succotash helped people get through the Great Depression and other tough times. Nutritionally speaking, this dish combines a whole grain (corn) and beans, providing a “complete protein,” or all of the essential amino acids. Packed with different vegetables, beans and Cajun spices, this recipe will make you feel like you’re in Louisiana.
12of 20
Cajun Vegan Succotash
If you’re looking for a simple, easy-to-prep meal—this is it. Succotash is a dish rooted in Indigenous/Native American food culture and traditionally contains corn, beans and other vegetables. Dishes like succotash helped people get through the Great Depression and other tough times. Nutritionally speaking, this dish combines a whole grain (corn) and beans, providing a “complete protein,” or all of the essential amino acids. Packed with different vegetables, beans and Cajun spices, this recipe will make you feel like you’re in Louisiana.
13of 20
Bammy with Basil-Tamarind Pistou
14of 20Beef Suya TacosView RecipePhotographer: Greg DuPree; Food Stylist: Margaret Dickey; Prop Stylist: Kay ClarkeIn the middle of the African Heritage Diet pyramid are herbs, spices and sauces used to flavor meals. Spice blends often represent the culinary and agricultural traditions of a culture. Throughout the countries located in West Africa, suya spice is a common blend. Used as a rub for meat, seafood and vegetables, suya consists of a blend of ground peanuts, ginger, chiles, garlic and other herbs and spices. This recipe uses suya to season thinly sliced beef that’s then grilled or broiled. These beef suya tacos will add an African Heritage-inspired twist to your next Taco Tuesday (or any day of the week).
14of 20
Beef Suya Tacos
Photographer: Greg DuPree; Food Stylist: Margaret Dickey; Prop Stylist: Kay Clarke
In the middle of the African Heritage Diet pyramid are herbs, spices and sauces used to flavor meals. Spice blends often represent the culinary and agricultural traditions of a culture. Throughout the countries located in West Africa, suya spice is a common blend. Used as a rub for meat, seafood and vegetables, suya consists of a blend of ground peanuts, ginger, chiles, garlic and other herbs and spices. This recipe uses suya to season thinly sliced beef that’s then grilled or broiled. These beef suya tacos will add an African Heritage-inspired twist to your next Taco Tuesday (or any day of the week).
15of 20Caramelized Ripe Plantains with Dark RumView RecipeAndrea MathisPlantains areenjoyed throughout the African diasporain various ways, from boiled to fried, roasted and even used as an ingredient in other sweet or savory dishes (like thesePlantain Puff Puffs). The color of the plantain indicates its ripeness and often dictates what dishes it works best in. Green, unripe plantains are starchier and less sweet, whereas the starch in yellow plantains has broken down into sugars, making them sweeter. For this dessert, reminiscent of Bananas Foster, use the black, super-ripe plantains—they are the sweetest.
15of 20
Caramelized Ripe Plantains with Dark Rum
Andrea Mathis
Plantains areenjoyed throughout the African diasporain various ways, from boiled to fried, roasted and even used as an ingredient in other sweet or savory dishes (like thesePlantain Puff Puffs). The color of the plantain indicates its ripeness and often dictates what dishes it works best in. Green, unripe plantains are starchier and less sweet, whereas the starch in yellow plantains has broken down into sugars, making them sweeter. For this dessert, reminiscent of Bananas Foster, use the black, super-ripe plantains—they are the sweetest.
16of 20Moroccan ChermoulaView RecipeCooks with SoulSauces are an essential part of any culture’s food traditions, and in Morocco across Northern Africa, chermoula is that sauce. Africa, particularly North Africa, is a part of the Mediterranean region too, and this savory chermoula is a delicious reminder of that fact. This recipe combines many green herbs, garlic, spices and oil into a deep green sauce used to marinate meat, seafood or vegetables. It can also be served alongside food as a condiment.
16of 20
Moroccan Chermoula
Cooks with Soul
Sauces are an essential part of any culture’s food traditions, and in Morocco across Northern Africa, chermoula is that sauce. Africa, particularly North Africa, is a part of the Mediterranean region too, and this savory chermoula is a delicious reminder of that fact. This recipe combines many green herbs, garlic, spices and oil into a deep green sauce used to marinate meat, seafood or vegetables. It can also be served alongside food as a condiment.
17of 20
Citrus Salad with Pomegranate & Mint
18of 20
Photographer: Brie Goldman Food Stylist: Lauren McAnelly Prop Stylist: Holly Raibikis
If one of your goals this year is to eat more meatless meals, this recipe is for you. And even if going meatless isn’t your goal, this can be another great addition to your cooking repertoire. The crisp, spiced chickpeas pair well with the tender sweet potato wedges, and the tahini and yogurt sauce brings a bit of coolness and tanginess to the meal. This dish combines ingredients and flavors from Africa and the American South and can be cooked in one pan for easy cleanup afterward.
19of 20Red RedView RecipeBrittany ConerlyRed Red is a black-eyed pea stew eaten in Ghana, along with fried plantains. ForChef Zoe Adjonyoh, this dish is the perfect vehicle to dispel false narratives around cultural food practices and traditions because of its primary ingredient, red palm oil. This nutrient-dense oil often draws criticism for not being environmentally sustainable. However, as Adjonyoh points out, the tree that produces the oil is native to West and Central Africa and has been sustainably, organically and locally farmed there for centuries. You can enjoy this vegan stew all day, whether for breakfast, lunch or dinner.
19of 20
Red Red
Red Red is a black-eyed pea stew eaten in Ghana, along with fried plantains. ForChef Zoe Adjonyoh, this dish is the perfect vehicle to dispel false narratives around cultural food practices and traditions because of its primary ingredient, red palm oil. This nutrient-dense oil often draws criticism for not being environmentally sustainable. However, as Adjonyoh points out, the tree that produces the oil is native to West and Central Africa and has been sustainably, organically and locally farmed there for centuries. You can enjoy this vegan stew all day, whether for breakfast, lunch or dinner.
20of 20Spicy Jerk ShrimpView RecipeThis recipe uses Jamaican jerk seasoning to season shrimp and vegetables for a quick and easy sheet-pan meal. Because jerk seasoning can add a significant amount of heat to a dish, this recipe includes pineapple; its sweetness balances the heat from the seasoning. You can serve this dish with rice or any other grain you choose. As with any spice blend, you can make it at home and have more control over the sodium, the flavors and the heat.
20of 20
Spicy Jerk Shrimp
This recipe uses Jamaican jerk seasoning to season shrimp and vegetables for a quick and easy sheet-pan meal. Because jerk seasoning can add a significant amount of heat to a dish, this recipe includes pineapple; its sweetness balances the heat from the seasoning. You can serve this dish with rice or any other grain you choose. As with any spice blend, you can make it at home and have more control over the sodium, the flavors and the heat.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
