The African Heritage Diet: Exploring 4 Regions of the African Diaspora

Hello Katherine,

Nearly all traditional diets are centered on a foundation of fruits, vegetables, whole grains, pulses, nuts, seeds, herbs, spices and other plant foods.Yet they are culturally diverse in their recipes, ﬂavor pairings, and ingredients . For Black History Month, we wanted to shine a light on the African Heritage Diet.

Drawing inspiration from West and Central Africa, the American South, the Caribbean, and South America, this nutritious and ﬂavorful way of eating naturally aligns with the guidelines experts recommend for supporting good health.

Dovi Collard Greens

Dovi is a peanut sauce enjoyed in stews throughout Zimbabwe and can contain either meat, vegetables, or both. This recipe forgoes meat and includes collard greens as the main ingredient. Tempeh is also added for protein and texture, but feel free to use your favorite protein. This makes a great side dish or can be a complete meal with added protein and a starch. Sadzas, like the Millet Sadza, go great with this dish.

An Oldways recipe and photo, created in partnership with The Peanut Institute.

Banana Millet Breakfast Porridge

Millet is an important African heritage grain that can be eaten at every meal. Try this porridge as a satisfying and healthy breakfast option. Pre-soaking the millet overnight, or at least for a few hours, is recommended to give the porridge a creamier texture.

An Oldways recipe and photo

African Heritage Spicy Chickpeas

Chickpeas have played an important role in African cooking ever since they were ﬁrst cultivated by ancient Egyptians. Perhaps no other legume has been prepared in such numerous ways: pureed into hummus, crushed into falafel, or served whole as a companion to couscous or dressed up in a spicy tomato sauce—as found here.

An Oldways recipe and photo

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