Celebrate Kwanzaa: Be Ready to Start
the New Year off Healthy
The first fruits of the harvest are never more
evident than on the final day of the celebration as food is the heart of
the festivities. This is the
time for family, friends and community to indulge in an array of
traditional dishes reflecting the African American melting pot filled
with a stew of Africa,
Today we can lighten up our old family recipes
while retaining the best qualities of traditional soul foods. Lush
tropical fruits and vegetables are typical of the celebration which are
chocked full of vitamins and nutrients. Sweet potatoes, black eye peas,
greens, rice, peanuts and okra are traditional African foods rich in
fiber, beta-carotene, vitamin A, folate, calcium, and vitamin C and
loaded with antioxidants.
Kick the New Year off right with African American inspired foods that have a healthy flair.
for Celebrating Kwanzaa
Principles of Kwanzaa
- Collective Work and responsibility
- Cooperative Economics
Low-Fat Pie Crust
1 1/2 cup all-purpose flour
1/2 tablespoon sugar
1/2 teaspoon salt
1/4 cup canola oil
1/2 cup skim milk
1. Combine flour, sugar & salt.
2. Mix together oil and milk.
3. Add half the milk and oil mixture to the flour until you get the consistency of green peas.
4. Add the remainder of the milk-oil mixture.
5. Add additional milk if needed.
6. Form a ball; roll out on a well-floured pastry cloth.
7. Place in a 9” pie plate, adjust crust & flute edges.
Sweet Potato Pie
Total preparation and cooking time: 1 1/2 hours
cup Splenda granular no calorie sweetener
1 teaspoon cinnamon
1 teaspoon nutmeg
1 1/2 cup cooked sweet potatoes
1 1/2 cup evaporated Skim milk
3 egg whites
1 teaspoon vanilla extract
1/4 teaspoon rum extract
1. Combine sweetener, cinnamon and nutmeg.
2. Stir in the sweet potato.
3. Add vanilla, evaporated milk and egg whites.
4. Beat until smooth.
5. Fold in rum extract.
6. Pour into piecrust and bake at 450° for 10 minutes.
7. Reduce oven to 325° and bake about 45 minutes. Insert a knife into the middle, if it comes out clean then its done.
Nutritional information per serving: 190 calories (60 calories from fat): 7g total fat
(0.5 g saturated fat), 0mg cholesterol, 210mg sodium, 25g total carbohydrate
(1g dietary fiber); 6g protein.
An independent food and nutrition consultant based in south