Time to Read:
About 2 minutes
| Meal | Menu |
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| Breakfast |
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| Snack |
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| Lunch |
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| Snack |
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| Dinner |
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| Snack |
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Breakfast Quinoa
Makes 2 servings.
- Prep time: 5 minutes
- Cook time: 15 minutes
- Total time: 20 minutes
Ingredients
- ½ cup white quinoa
- 1 cup water
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground clove
- ½ cup sliced dry figs or raisins
- ½ cup chopped almonds (optional)
- ½ cup milk (or non-dairy milk of choice)
- 1 tablespoon sweetener of choice (such as agave, brown sugar, or honey), or more to taste
Instructions
- Rinse and drain the quinoa.
- Add the quinoa to a 1-quart saucepan over medium heat. Stir and let the quinoa toast for a few minutes.
- Add the ground cinnamon and ground clove and mix. Add water, stir, and bring the mixture to a boil. Lower the heat and let the mixture simmer for 15 minutes.
- Fluff the quinoa and add figs or raisins, almonds, and milk. Mix and let rest for about 5 minutes. Serve with your sweetener of choice.
Nutrition information
Serving size: 1 cup
- Calories: 367 calories
- Carbohydrates: 63 grams
- Protein: 10 grams
- Fat: 10 grams
- Sodium: 34 milligrams
- Potassium: 641 milligrams
- Added sugar: 9 grams
Green Piña Colada Smoothie
Makes 2 servings.
- Prep time: 5 minutes
- Cooking time: 0 minutes
- Total time: 5 minutes
Ingredients
- 1 cup coconut milk
- 1 cup spinach
- 1 cup frozen pineapple chunks or canned pineapple
- 1 ripe banana
- ½ cup ice
Instructions
- Add all the ingredients to a blender. Blend well.
Nutrition information
Serving size: 1½ cups
- Calories: 364 calories
- Carbohydrates: 28 grams
- Protein: 4 grams
- Fat: 20 grams
- Sodium: 30 milligrams
- Potassium: 474 milligrams
- Added sugar: 0 grams
African Peanut Soup With Greens
Makes 5 servings.
- Prep time: 5 minutes
- Cook time: 15 minutes
- Total time: 20 minutes
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 1 small green bell pepper, chopped
- 6 garlic cloves, minced
- 1 tablespoon grated fresh ginger root
- ½ teaspoon black pepper
- ½ teaspoon chili powder
- ⅔ cup crunchy peanut butter
- 3 cups kale or collard greens, chopped
- 1 (28-ounce) can no sodium added crushed tomatoes
- 3 cups vegetable broth
- 1 cup water
- ½ cup chopped cilantro
Instructions
- In a large pot over medium-high heat, add the olive oil, onions, and bell pepper. Sauté for about 4 minutes, until the onions are translucent. Add the garlic, grated ginger, black pepper, chili powder, and peanut butter and mix well.
- Add the greens, crushed tomatoes, vegetable broth, and water. Stir, cover, and let the mixture simmer for about 20 minutes.
- Serve with cilantro on top.
Nutrition information
Serving size: 2 cups
- Calories: 318 calories
- Carbohydrates: 28 grams
- Protein: 12 grams
- Fat: 21 grams
- Sodium: 508 milligrams
- Potassium: 700 milligrams
- Added sugar: 0 grams
Pounded Yam
Makes 6 servings.
- Prep time: 15 minutes
- Cook time: 20 minutes
- Total time: 35 minutes
Ingredients
- 3 pounds African yams (about 3 to 4 large yams)
- Water
Instructions
- Peel the yams and cut them into chunks.
- Place the yams in a large pot with water over high heat. Bring to a boil and cook for about 30 minutes until fork tender. Check every 10 minutes.
- Place the boiled yams in a food processor. Blend by pulsing until you have a smooth dough consistency. Add some of the cooking water if needed for a smoother texture. The mixture should be stretchy and soft.
- If you don’t have a food processor, you can mash the yams using a large mortar and pestle or a hand masher. Mash them until they are a smooth and uniform texture.
- Scoop about 1 to 2 cups of the mixture into a bowl. Take the bowl with both hands and move it in circles. This motion will move the yam mixture around the bowl, creating a perfect round portion of pounded yam.
- Serve with your favorite soup or stew.
Nutrition information
Serving size: 1 (2-cup) yam ball
- Calories: 316 calories
- Carbohydrates: 75 grams
- Protein: 4 grams
- Fat: less than 1 gram
- Sodium: 22 milligrams
- Potassium: 1,823 milligrams
- Added sugar: 0 grams