When I asked my friends on Facebook to name these little fish in their native language, the answers came pouring.  Matemba, Kapenta, Daaga, Arenque, Omena, Yoyo and Kifin Miya appeared below the post. Of all the names listed, I will admit that my favorite was “school age boys,” which must be a play on the size of the little fish and the fact that a group of fish is a “school”.  Popular in many countries, School Age Boys (SAB) are relatively available and affordable. While they may not be the most popular food on the menu, they are packed with so much nutrition that they really should be listed as a super food.

Why School Age Boys Rock

High in protein

Gram for gram, small age boys  provides more protein than the same amount of beef,chicken or goat meat. Each 100 gram serving contains 59 g protein .  The same amount of chicken has 19 g protein while the beef of the same weight has about 23 g protein.  It should be noted however, that the average person consumes about 50 grams of small age boys, gleaning almost 30 grams of protein.

Terrific source of calcium and phosphorus

Calcium is abundant in bones and because school age boys are consumed whole, they are a wonderful source of calcium. Each 100g serving contains 170% of the recommended daily amount of calcium. Together with phosphorus, calcium allows for the development of strong bones and teeth. In addition, it is needed for nerve, heart and other body system functions.

Contain Vitamin D

School age boys provide vitamin D which helps the body absorb calcium and phosphorus.   Recent studies link inadequate intakes of vitamin D  to diseases such as type 1 diabetes and various forms of cancer. While the body is capable of making vitamin D from the sun, people of African descent  are unable to absorb much of it due to the presence of melanin (dark pigment) in their skin. For this reason, eating foods high in vitamin D (like school age boys) and taking supplements may be beneficial.

Doses of B-vitamins

School Age Boys are a great source Niacin, folate , and Cobalamin (B12), all of which are a part of the vitamin B group.  These vitamins help in the production of energy, cell and blood formation and are an essential component of any healthy eating plan.

Great source of Iron and Zinc

A 100g serving of school age boys provides  75% of the daily requirement of Zinc  and 50% mg of the iron requirement for  the day. Both of these nutrients help the body fight infection and zinc provides an  extra layer of protection by aiding in the production of healthy skin. It also increases appetite and helps reduce slow growth in children. Iron carries oxygen in the blood from the lungs to the rest of the body. Without adequate iron, one is likely to suffer from anemia and experience consistent tiredness.

To Boost Nutritional Content

1) Eat the whole fish to make sure that you get the maximum nutrients possible

2) Serve with vegetables and/or season with lemon juice to add vitamin C which helps your body better absorb the iron

3)  Reduce sodium intake by soaking the fish for a few minutes and rinsing them before cooking.

4) While fresh school age boys are not quite as nutrition packed as the dried variety, they do contain very significant amounts of vitamin A. The availability of the Vitamin A is increased when the fish is eaten whole and for best absorption, it is best eaten after being cooked with a little bit of oil.

Beyond Traditional Uses

• Pack them in your lunch bag and enjoy them as a protein filled, low fat snack.
• Sprinkle them over your salad
• Try them as a pizza topping with a variety of bell peppers.

I would love to hear from you. Do you like School Age  Boys and how do you enjoy them in your diet?

Here’s to your health!

We are celebrating African Health and Heritage Week (February 1-7) this week. Part of our African heritage takes pride in our ability to grow our own food, making the concept of “eating local”  really personal .So the urban farmer in me has these wonderful greens growing in her garden …… my father would be so proud! He grew greens in the backyard and would literally get annoyed when we would try to serve him a meal without his beloved “veggie”. Known by various names, these leafy greens are a staple on many African plates. In East Africa, they are known as ”Sukuma Wiki” which means “push the week” as  that they are served to add bulk to the relish until the end of the week.    The varieties are plentiful but the cooking methods are pretty much the same. Either lightly boil then saute, just saute or add to the pot as part of a stew.

But, Sukuma Wiki is not just about adding relish to the plate. It is also a wonderful way to get plenty of nutrients and vitamins while keeping the calorie count reasonable. Most leafy green vegetables are high in fiber, vitamin A, vitamin K, folate, manganese, vitamin C, calcium and iron (especially in the dark green leafy greens (Spinach). One thing to remember is that the darker the leaf, the better the nutritional content.  Here is my version of sukuma wiki:

The fruits of my labor….fresh from the garden

You will need sliced greens, 1/4 onion and a tomato. (Once again, no measurements here, use your instincts). In general, greens are sliced thin, my aunt used to tell me that since the pieces of meat were big we could not serve big chunks of  veggies.

 Heat a little oil in a saucepan

Add the greens and onions. Saute until greens begin to soften

Add tomatoes and continue to saute

Season with salt and pepper and allow to cook until veggies are soft.

Serve hot with sadza/ugali/fufu/nshima/pap and stew. (I love this with my African Chicken Stew).

Related articles

• Fufu and Greens (vegontherun.com)
• Why You Should Eat Leafy Greens (marksdailyapple.com)
• Swahili Village Bar & Restaurant: A lil taste of Kenya (haleybehre.wordpress.com)
• African Cuisine: Nyama Choma (deadtoenails.com)

I have a love affair with sorghum. Perhaps it is the color, perhaps it is the texture or perhaps it is simply because when I was a little girl I used to make believe that my sorghum porridge was actually a bowl full of chocolate. (Oh the imagination of a young child!) An original African grain, it is common to see sorghum milled and cooked as a breakfast porridge, a mealtime starch (sadza/ugali/pap/nshima etc) or a fermenting agent in traditional beverages and alcoholic brews (did someone say “Chibuku Shake Shake?” ). Common African names of sorghum include mapfunde,  mtama, milo, dura and kafir corn.

Why Sorghum Rocks

1. Great source of fiber.  Even when milled, sorghum is consumed in its entirety meaning that we glean all the nutrition from the seed and this includes the fiber. Often nicknamed “natures broom” fiber is beneficial because it sweeps the colon clean of all the fatty acids and food particles that may stick in the gut. It has been demonstrated to play a role in weight loss, management and prevention of diabetes, treatment of high cholesterol and the prevention of various forms cancer.

2. Provides Iron which is needed for the prevention of anemia and to help the blood carry oxygen throughout the body.

3. Multiple B-Vitamins. Sorghum is rich in B-vitamins, especially thiamin, niacin and B6. Each of these vitamins plays an essential role in the body and has functions that vary from energy production to cell and blood formation.

4. High in Manganese  and Magnesium for healthy skin, strong bones and  blood sugar control. Magnesium has especially been linked with body temperature regulation and energy production.

In addition to being a great nutritional addition to the diet, the Whole Grains Council states that Sorghum:

• May help stop the growth of cancer cells.
• Helps regulate blood sugars and insulin  resisitance
• Manages cholesterol
• Is safe for people following a gluten free diet.

Beyond porridge and Chibuku

1. Pop in a dry pan to create something similar to popcorn
2. Boil together with sugar beans (pinto beans) to make Nyekoe, a traditional dish from Lesotho.
3. Use the flour to make a delicious bread. Fiso’s Kitchen has a fabulous recipe I love.
4. Use in place of teff to make the traditional Ethiopian Injera

I would love to hear from you. How do you include sorghum in your diet?

Here’s to your health!

Wondering what to do with the left over brown rice in your refrigerator?  Try this traditional Zimbabwean recipe and you might find yourself making more brown rice than you need just because you want the leftovers. It also works well with Madagascar Pink Rice. Serve it with your favorite stew, veggies or simply eat it alone…..it is simple and delicious!

Ingredients are simple, brown rice ( left overs) and peanut butter ( 1 Tablespoon per cup of rice) and water (1/4 cup for each cup rice).

Over medium heat, mix peanut butter and water into a smooth paste and bring to a light simmer

Add the rice to the simmering peanut butter

Stir and mix until well blended

Serve hot and enjoy.

Nhopi- (Mashed Pumpkin with Peanut Butter)

Throughout Africa pumpkins are enjoyed in a variety of ways but one of my favorite is in a traditional Zimbabwean dish known as Nhopi- mashed pumpkin with peanut butter.  Yes, it may sound like a weird combination but if you like peanut butter and pumpkin, you will love Nhopi dish.  As a child, I indulged in this as an afternoon snack but it is also a great side dish for a main meal. If you do not have pumpkin, Butternut Squash will do.

Why Pumpkins Rock

Pumpkins are low in calories and fat but high in vitamins and minerals. The orange color is indicative of beta carotene an antioxidant which can be converted to vitamin A.  Beta Carotene  and vitamin A have many health benefits  such as  skin repair, night vision, growth and development. In addition, they may protect against certain forms of cancer as well as help fight heart disease. Pumpkins are also a good source of fiber and potassium.

Per 245g (1 cup), cooked pumpkin provides:

Calories: 49                                                                         Carbohydrate (g) 12

Protein (g) 2                                                                         Fiber (g) 3

Calcium (mg)  37                                                                 Iron (mg) 1.4

Magnesium (mg) 22                                                           Potassium (mg) 564

Vitamin A ( IU) 2650                                                            Vitamin E (mg) 3

Folate (mcg) 21

Nhopi

You will need a pumpkin and peanut butter

Begin by washing the pumpkin and splitting it in half.  Scoop out the seeds and discard. (You may choose to save them if you like roasted pumpkin seeds which make a delicious high protein snack)

Place halved pumpkin upside down in an oven proof dish and add about a cup of water. Put in oven and bake at 375°F (190°C). (You can also boil the pumpkin on the stove top, I however prefer to bake them as boiling can sometimes add excess fluid to a pumpkin giving it a softer consistency).

Bake until pumpkin is soft. Scoop out the flesh.

Add peanut butter to the scooped pumpkin and mix well while mashing to desired consistency. If mixture is too thick, add milk until desired consistency is achieved.

Related articles

• Pumpkin: Not just for carving (djyum.wordpress.com)
• How to Stay Well (and Warm) this Season: Spiced Pumpkin Chai (greenster.com)
• 12.4.12 Tasty Tuesday: Peanut Butter Pumpkin Cookies (dogdaz.com)

Last year, I asked my friends on Facebook to help me compile a list of 10 African dishes a newcomer to African food can try in 2014. Here is a compilation of their recommendations and the recipes from a few of Africa’s finest food bloggers. 

What foods should we add for next year?

One of my favorite pass times is watching documentaries. From social to environmental and health issues, I find such great fulfillment in curling up on the sofa and immersing myself in a good documentary. Recently, my husband and I watched “Vegucated” a documentary in which 3 New Yorkers are given the challenge to follow a vegan diet for 6 weeks. Throughout the show, we are educated on various nutritional issues, animal humanity concerns, environmental responsibility and downright healthy lifestyles. Despite being a seasoned dietitian, I learned a lot. I smiled as I watched the transformation of the participants. They looked healthy, vibrant and their weight and blood work improved.  My heart ached as I watched how animals raised for meat were handled in the commercial setting and my interest was piqued when I learned the environmental impact cattle raising had. When the documentary was over, my husband looked at me and asked, “Why aren’t we vegan?” He caught me off guard and I literally thought he was joking. He is an African man and African men (and women) like meat. Why on earth would he want to be a vegan? After a short discussion, he talked me into a challenge “30 days A Vegan.” Yes, we are going to be vegan for a whole month!  No eggs, no beef, no chicken, no milk, no cheese, no goat, no fish, no honey…….hmmmm. This is  going to be interesting! While I am a huge proponent of eating plant foods, I am a dietitian who also enjoys regular doses of fish, beef, chicken, cheese and eggs. I invite you to join me on this journey.  It should be interesting. Can I do it? Can he do it?  Hmmm 30 days …… Watch this space!

I recently became a writer for Radiant Health Magazine, “Nigeria’s Leading Health Magazine.”  It is an exciting venture with numerous health articles for Nigerian (and indeed African) women.  Here is a link to one of the articles in their premier issue. I would love to hear your thoughts. 

http://www.radianthealthmag.com/healthy-eating/meal-planning-made-easy-2/

Palm oil is a popular ingredient in many parts of Africa. Is it healthy? Is it good for you? Should you eat it? Find out my thoughts as written in Radiant Health Magazine.

 http://www.radianthealthmag.com/healthy-eating/is-palm-oil-good-for-cooking/

Good Health! We all want it but how do we get it? While there is no cookie cutter method to getting healthier, there are some things you can do to get a step closer to excellent health. Find out more in my article published in Radiant Health Magazine. 

http://www.radianthealthmag.com/health-wellness/10-things-you-can-do-to-improve-your-health-2/

“30 Days A Vegan.”
What a fun way to eat in color!

I think I struck a nerve. I had never had so much opinion on my dietary choices until I announced that my husband and I were embarking on a “30 Days A Vegan” challenge. All of a sudden, everyone had an opinion.  While my non-African friends praised my efforts, almost all my African family, friends and colleagues questioned them.

Even my aunties who normally have nothing but praise had something to say about the way I was feeding my husband. Apparently, a good wife does not give feed her carnivorous husband a Vegan diet (thank goodness the husband is the one who suggested the challenge). If there was any doubt in my mind about Africans loving meat, there is none left. All  joking aside, the first week of the challenge has gone well and both my husband and I have not had any animal or animal products. My family and friends have asked a myriad of questions and thrown out various myths on vegetarianism. My initial thoughts were to share my meal choices with you but after realizing the lack of factual information I decided to use this challenge to discuss and dispel some of the myths my fellow Africans (and people in general) have on the topic. I will however, embed a few of my meals them in the posts….just so you see how the challenge is progressing.

“30 Days A Vegan”
Dengu za Nazi
(Lentils in Coconut Milk)

Frequently Asked Question 1: Why Are You Doing This?

The challenge arose after my husband and I watched a documentary which in part highlighted the benefits of the “plant-powered” lifestyle as well as the way in which commercial animal farms are run.  While we are loyal participants of the “Meatless Monday” movement, we eat far too much meat during the rest of the week. Diabetes, high blood pressure and cancer run strong in our family and we want to make a positive change for the sake of our health, our children and their children. While I do not foresee us giving up meat forever, I am certain that at the end of the challenge, we will find more meatless dishes that we enjoy and add them to our weekly meals. Our children are young and we want them to develop a palate that enjoys a variety of foods. Now is the time to teach them healthy habits for a lifetime.  While the “30 Days A Vegan” challenge is mainly between my husband and I, the kids are happy part time participants. In fact my eldeset son’s favorite dish is a “Bunny Chow” in which I use chickpeas instead of chicken.  During week 1, the kids joined us for 3 of the meatless meals….and did not even notice something was missing. A true testament to the fact that children will eat what their parents model.

My grandmother is in her mid-90′s and besides age related glaucoma, she is the epitome of health.  When I once discussed diet with her and my now late grandfather, they both emphasized low intakes of meat as part of the secret to longevity. This led me to question when the African carnivorous lifestyle started. My grandfather recalled that as urbanization encroached and storage improved, they began to eat more and more meat. He recalled how growing up it was very normal to go weeks without any meat.  It was only after he moved to the city and earned a living that meat became more common in his diet. However, up to his dying day, he only used meat as a condiment or seasoning. His portions were deliberately small and he loaded vegetables and legumes on the plate.  I sincerely doubt that my grandparent’s eating habits are unique to them. Numerous elders in our society continue to eat plant-based diets and do not suffer the excessive rates of chronic diseases we see in today’s society.  Besides a few hunting tribes, I strongly believe that Africans are not traditionally carnivorous. It has only been over the last few decades that our diets have changed. Since traditional diets are much healthier, the rise in chronic diseases should really be a call for us to return to the diets of our ancestors and eat more plants.

Frequently Asked Question 2: What Exactly Is A Vegetarian?

30 Days A Vegan
Tofu Stirfry

Many people know that vegetarians do not eat meat but did you know that there are four main types of vegetarians.

Vegan:

Does not eat any meat and animal products.  Tries to eat foods in their most natural edible state (i.e: avoids processed foods).

Lacto-Ovo:

Most likely the most popular type of vegetarian. Does not consume animal flesh but includes animal products such as dairy, eggs andbutter and honey.

Pescatarian:

Eats fish but no another animal flesh. May or may not include dairy, eggs and honey

Flexitarian:

Mainly follows a vegetarian diet but will occasionally eat meat products. May or may not consume dairy, eggs and honey

I am curious to hear your thoughts. Can Africans be Vegetarians?

Next post: Frequently Asked Questions 3: What  are some good African Sources of Protein.

30 Days A Vegan
Harissa Tempeh and Garlic Spinach Stuffed Sweet Potato

At age 9, my mother taught me how to cook. She got me a little step stool so that I could reach the stove top, showed me how to make a few dishes and a few months later I was literally making dinner for the family. I do not remember the specifics of the recipes she shared but I distinctly remember her telling me to add some “soup” powder to add flavor to any stews.  Ever-so-often we would use cubes in conjunction with the powders make some pretty tasty(and salty)  dishes. Years later, I discovered that the cubes and seasoning powders were not unique to my home country. Turns out almost all African countries have some version of a seasoning that either comes in powder or cube form. We use them so much that one would think they are a traditional part of African cuisine.  However, did you know that each cube of seasoning can contain as much as 1 teaspoon of salt? Find out more in this recent article I wrote for Radiant Health Magazine.

Less Salt Please, Rethink The Cube!

Despite my silence, my husband and I are in the third week of our “30 Days A Vegan” challenge and I must admit,  I am loving the  lifestyle. When I started I worried about variety and feared that I would crave steak and chicken half way into the challenge. A few colleagues teased that my husband would walk into the kitchen only to find me hiding in the pantry munching on a plateful of meat. Well, that has not happened yet. I have been faithful to the challenge and am certain that I will be eating a diet with more plant-based foods long after the challenge is over.  I feel more energetic, have significantly less cravings for junk food and definitely am not hungry in between meals. I  have made it a point to include a variety of African dishes in my meal plan and have enjoyed the likes of Red-Red, Peanut Butter Stew,Bunny Chow with Chickpeas,  Ndegu and good old “boarding school” beans.  There is such a rich array of vegan choices in African diets. There was a reason our great-grandparents were healthier than we are….. they ate well.

L to R: Red Red with Plantain, Seitan Sandwich, Soya Chunk Stew

One of the most commonly asked questions has been centered around adequacy of  protein on an African Vegan diet?  Contrary to popular belief, it is very much possible to get enough protein on an Vegan diet. Balance is key. It is important to note that most people consume far too much protein for their estimated needs. The Institute of Medicine recommends that adults consume 0.8 grams protein per kilogram body weight.  So, if you weigh 60 kg,   your recommended protein goal is 48 grams (60 kg X 0.8g recommended amount).  This requirement  could easily be met in a  days meal plan  that included the following foods:

2 tablespoons peanut butter- 14 g protein

1 cup sugar beans (pinto beans) – 16 g protein

1 cup lentils- 18 grams protein

Total_- 48  grams protein

As we add starches and vegetables, we add a little more protein to further meet needs.

So, just what are some great sources of protein? Here are a few of my favorite.  Remember, some whole grains and  vegetables  contain a small amount protein. Balance your meals to ensure adequacy.

What vegan African choices would you add to this list? I would love to hear from you.

Here’s to your health!

My friend Freedes from My Burnt Orange went Vegan for Lent. Through our conversations on Twitter (follow us @africadietitian and @vegan_african), she informed me that her favorite dish during this time was the Babganoush. I shared that mine was the Peri Peri Soya Chunk Sauce, using Soya Chucks from Zimbabwe, and we instantly agreed on a recipe exchange. Freedes shared her recipe and I know some of you are asking what exactly is a “soya chunk?”

Uncooked soya chunks

In many parts of the world, soy is referred to as “Soya.”  Soya chunks are basically soy flour or concentrate that has been processed and dehydrated to form a fibrous nugget. It is classified as a Texturized Vegetable Protein (TVP) because upon rehydration, it develops a texture like meat. Simply put, when cooked, it looks like meat, feels like meat, might taste like meat, but is not meat. It is soy. Its nutritional properties make it a valuable addition to any diet. Soya chunks are high in protein, iron, calcium and low in fat and cholesterol. Some countries fortify the chucks with Omega-3 fatty acids and B-vitamins.  Around the world, they are extremely affordable and make a terrific meat replacement. Despite their nutritional benefits, they are not very popular in Africa. Many complain that they are “tasteless” and have a very distinct (for lack of a better word) “smell”.As part of my “30 Days A Vegan” Challenge I wanted to make a simple traditional “beef(less)” stew to accompany a nice plate of Sadza (ugali, fufu, nshima etc) and fresh garden greens but I needed to infuse taste into the soya while reducing the smell.  Here’s what I did.

TIP : While soya is generally tasteless, it is an excellent absorber of the flavors it is cooked with. A good, flavorful sauce will make a good, tasty soya dish. 

To decrease the smell I boiled soya in water seasoned with a little salt and garlic chunks. I then rinsed it and squeezed the water out. Other tricks to minimize the smell are :

•  Boil soya in salt water for about 5 minutes. Drain, rinse and squeeze the water out of the chunks. Repeat again and then follow recipe
• Soak soya in hot water for 1 hour, add Catsup and hot sauce to water, cover and store in fridge overnight. Drain, squeeze and cook according to recipe
• Add soya chunks to boiling water with vinegar. Allow to soak for 20-30 minutes. Rinse and squeeze out excess water.
• Add milk to boiling water and then add soya chunks. Allow to boil for 30 minutes. Rinse, drain and squeeze excess water.

Soya after boiling, rinsing and squeezing out liquid

Ingredients:

1/2 cup soya chunks

Boiling water

5 garlic cloves

Oil for sauteeing

1/2 medium onion

1 tsp fresh ginger root, mined

1/4 green bell pepper

3/4 tsp curry powder

3/4 tsp peri peri powder (use more or less to taste)

1-2 tsp fresh coriander

1-2 large ripe tomatoes, diced

1 medium potato

1-2 cups vegetable broth

salt to taste

Method:

Boil water with 3 gloves sliced garlic for 20 minutes.  Rinse in cold water, drain and squeeze out excess water. Repeat again if smell still exists. In saucepan, saute onion,bell pepper, ginger and remaining garlic. Add the peri peri, curry powder and coriander to the mixture and saute until fragrant. Add the squeezed soya chunks and saute together with seasoned vegetables. Add the tomatoes, potatoes and vegetable broth. Leave open and allow to simmer for 30-45 minute. Serve hot with sadza. (I don’t think rice does it justice.)

Do you have a favorite soya recipe? Please share.

Soya Chunks in Peri Peri Sauce

Today marked the official end of the “30 Days A Vegan Challenge” and I must admit that time flew fast. I did not get to make all the dishes I intended to make, did not blog as much as I had hoped to and must importantly, did not miss taking a bite of meat….not once. There is such a wide array of Vegan African dishes I really had variety. I enjoyed the challenge so much that I am extending it a little further. Infact, my husband and I have decided to eat more plant based proteins and eat meat occasionally. (More to come soon)  I know that many Africans simply refuse to be vegetarian….but there are numerous health benefits to skipping meat. Find out more in my latest article from Radiant Health Magazine. “

Can You Convince an African to Give Up Meat For One Day?”

Mishikaki ya Tofu (Tofu Kabob)

Hello TAPN friends! It has been a while! It is the middle of summer in my neck of the woods and with that comes the long hot days, summer vacation, swimming, playing and having a jolly good time.  Although I have not posted much on the blog, I have been busy cooking, developing recipes and writing for Radiant Health Magazine. and  having a blast with it.  The last time I posted something, I had just concluded the “30 Days A Vegan” Challenge with my husband. In many ways, it was much easier than I thought it would. I cooked a variety of beans, legumes and vegetable dishes and experimented with Seitan, Tofu and Tempeh.  Since the challenge, my family has become quite the Flexitarian.  If beef was a rarerity in the household before, it is now virtually non-existent on my shopping list. My son’s favorite dish is now Bunny Chow (South African Curry served in bread) with chickpeas substituted for the chicken.  It was  quite the experience.

Throughout the 30 day challenge, one of the biggest obstacles lay in my African family and friends who simply did not understand why we would not eat meat. After numerous conversations, I came to the realization that many Africans did not understand what vegetarianism is all about.  I decided to set the record straight and wrote a Vegetarian Series for Radiant Health Magazine.

If you are interested in being a vegetarian….or simply want to know more about Vegetarianism, you simply must begin here.

 Part 1:  What Kind of Vegetarian Are You?  The health benefits of being a vegetarian and they various types of vegetarians

Part 2: 7 Tips For Making A Successful Transition To the Vegetarian Lifestyle. Simple ideas to give you that push and “stick-to-itiveness.”

Part 3: Planning Vegetarian Meals That Meet Your Nutritional Needs. Nutrients to consider when planning vegetarian meals

Part 4: Dealing With Unsupportive Family and Friends. What to do when your friends just don’t understand your vegetarian lifestyle choice.

Are you a Hibiscus lover? Did you know that besides being a favorite beverage in many African countries, this beloved plant, turned beverage is loaded with nutrients and can actually help control your blood pressure. Find out more here in this article I wrote for Radiant Health Magazine: Zobo Drink For Heart Health

There is a tradition that cowpeas/beans are peeled in the cuisine of Africa and it’s diaspora. Whether it is Moin Moin from Nigeria, Akara from Ghana 0r Beignets de Niebé from Mali, cooks all over the continent spend time ensuring that every pea has the hull removed when cooking a variety of dishes. But, why do we do this? What is the benefit on the finished product? What are the implications on the nutritional content of the product?
I discussed my thoughts in an article in Radiant Health Magazine.  Click here to find out my thoughts.

Every October the world celebrates “Breast Cancer Awareness” to help reduce the death rates related to one of the most common female cancers in the world.  The statistics regarding survival rates in black women are disheartening because although white women are more likely to be diagnosed with the disease, black women are more likely to die from it. The reason? Inadequate screening among black women. Find out more in my latest article for Radiant Health Magazine.  Fight Like a Girl! Beat Breast Cancer with Early Detection.