To put the African Heritage Diet Pyramid on the plate, we have compiled a group of 12 Plates of Expression with the help of African Heritage culinary scholar Jessica Harris. These dishes are both the culinary expressions of the Pyramid and the cultural expressions of each of the four distinct regions of African Heritage.
In addition, we created one special Plate of Expression (right), featuring dishes and foods from all four regions. This healthy and delicious Plate includes: Pumpkin Soup (Caribbean); Collard Greens, Brown Rice (all four regions); Black-eyed Peas and “The Holy Trinity” of chopped celery, onion and bell pepper (American South); Okra with Peanuts (Africa and the American South).
Western & Central Africa
PLATE 1 (Soup) African Peanut Soup |
|
PLATE 2 (Rice & Beans) Jollof Rice with Black-Eyed Peas |
|
PLATE 3 (Poultry) Chicken Yassa Brown Rice |
South America
PLATE 1 (Soup) Vegetable and Rice Soup (chicken optional) |
|
PLATE 2 (Rice & Beans) Black Beans and Rice Avocado and Hearts of Palm Salad |
|
PLATE 3 (Fish) Moqueca De Peixe Watercress Salad |
The Caribbean
PLATE 1 (Soup) Hearty Pumpkin Soup |
|
PLATE 2 (Rice & Beans) Brown Rice & Red Beans in Light Coconut Milk (Congris) Sautéed Spinach in Garlic Sliced Papaya |
|
PLATE 3 (Fish) Grilled Snapper with Mangoes and Lime-Cilantro Vinaigrette, Green Beans and Peppers |
The American South
PLATE 1 (Soup) Shrimp Gumbo |
|
PLATE 2 (Rice & Beans) Healthy Hoppin’ John Braised Collard Greens Cabbage Slaw Corn Bread |
|
PLATE 3 (Fish) Pecan-Crusted Catfish Baked Sweet Potato Okra and Corn Mixup Brown Rice Pudding |
Plate illustrations by George Middleton.