Holiday Recipes

Kwanzaa: Healthy Body, Healthy Mind... A New Definition of Soul Food
Gowri Koneswaran

From December 26 to January 1, many African Americans and others of African descent will celebrate Kwanzaa, a cultural holiday whose Swahili name translates as “first fruits of the harvest.” While this is a time to congregate and reflect upon the Nguzo Saba, or seven principles, it is invariably a time to feast.

In contrast to traditional holiday cuisine, however, food served during Kwanzaa need not force you into end-of-the-year pounds and sky-high cholesterol levels. Centering around cultural reflection, Kwanzaa is also a time to contemplate the benefits healthy eating can have on the body and mind. Why not encourage your loved ones to honor their well-being while they pay respect to the accomplishments and culture of Africans and African Americans? After all, to make strides in our communities, we should first embrace positive changes in our bodies.

The following recipes are tasty and quick. They incorporate a range of ingredients and a delicious mixture of flavors, so your guests may not notice all the missing fat and cholesterol. And if they do, they’ll probably thank you for the gift of a healthy body, peaceful mind, and soul-preserving food.

This simple soup is made in a single pot and blends two North African staples—lentils and couscous. Serve it with cooked greens and fresh bread.

Curried Lentil Soup
(Serves 8)

1 cup lentils, rinsed
1 onion, chopped
2 celery stalks, sliced
4 garlic cloves, minced
1 teaspoon whole cumin seed
8 cups water
1/2 cup couscous or white basmati rice
1 cup chopped tomatoes
1-1/2 teaspoons curry powder
1/ 8 teaspoon black pepper
1 teaspoon salt

Bring the lentils, onion, celery, garlic, cumin seed, and water to a simmer in a large pot over medium heat. Cover and cook until the lentils are tender, about 50 minutes.

Stir in the couscous or rice, chopped tomatoes, curry powder, and pepper. Continue cooking until the couscous is tender, about 10 minutes. Add salt to taste.

This cornbread is quick and easy to prepare and contains no eggs, cholesterol, or added fat.

Cornbread
(Serves 8)

Preheat the oven to 425° F.

Combine the soymilk and vinegar and set aside. Stir the dry ingredients together in a large bowl, then add the soy milk mixture and mix until just blended. Spread evenly in a 9” x 9” baking dish that has been lightly sprayed with a nonstick spray and bake for 25 to 30 minutes. Serve hot.

Black Bean Chili
(Serves 6 - 8)

2 cups dried black beans or 1 15-ounce can black beans
6-1/2 cups water (if using dried beans)
1 bunch cilantro, chopped (optional)
1 tablespoon cumin seed
1 tablespoon dried oregano
1 teaspoon paprika
1/2 teaspoon cayenne
1 large onion, chopped
1 green bell pepper, diced
2 garlic cloves, minced
1-1/2 cups chopped tomatoes
1/2 teaspoon salt
1/4 cup chopped green onion

If you are using dried beans: Wash beans and place in a large pan or bowl with 4 to 6 cups water. Soak overnight. Pour off soaking water and place in a kettle with 6 cups fresh water. Add cilantro, as desired, then bring to a simmer, and cook until the beans are tender, about 2 hours.

If you are using canned beans: Empty beans and liquid into a saucepan and simmer with cilantro, if you wish to use it.

In a small, dry skillet, heat the herbs and toast until fragrant. (Be careful not to inhale the fumes; the cayenne can be very irritating.)

In a larger skillet, braise the onion in 1/2 cup water for 2 minutes. Stir in the bell pepper, garlic, and herbs and cook until the onion is soft. Add to the beans when they are tender, along with the tomatoes. Simmer 30 minutes or longer if time allows (the flavor improves with longer cooking.) Add salt to taste.

Serve in individual bowls, topped with chopped green onion.

This is a hearty and satisfying vegetable stew with a top “crust” of fluffy mashed potatoes.

Shepherd’s Pie
(Serves 10)

4 large russet potatoes, diced
1/2 - 1 cup soymilk
1/2 teaspoon salt
1/2 cup water or vegetable stock
2 onions, chopped
1 large bell pepper, diced
2 carrots, sliced
2 celery stalks, sliced
1/2 pound (about 2 cups) mushrooms, sliced
1 15-ounce can chopped tomatoes
1 15-ounce can kidney beans, drained
1/2 teaspoon paprika
1/2 teaspoon black pepper
2 tablespoons low-sodium soy sauce

Dice the potatoes and steam them until tender. Mash, adding enough soy milk to make them smooth and spreadable. Add salt to taste. Set aside.

In a large pot, heat the water or stock and cook the onions for 3 minutes. Add the pepper, carrots, and celery and cook for 5 minutes over medium heat. Add the mushrooms, then cover the pan and cook an additional 7 minutes, stirring occasionally. Add the tomatoes, kidney beans, paprika, pepper, and soy sauce, then cover and cook 10 to 15 minutes.

Preheat the oven to 350° F.

Put the vegetables into a 9” x 13” baking dish and spread the mashed potatoes evenly over the top. Sprinkle with paprika. Bake for 25 minutes, until hot and bubbly.

Kale is an excellent source of calcium and beta-carotene and simply delicious when prepared according to the recipe below. Try to purchase young, tender greens, as these have the best flavor and texture.

Steamed Kale
(Serves 2 - 4)

1 bunch (about 1 pound) kale
1/2 cup water
1 teaspoon low-sodium soy sauce
2 to 3 garlic cloves, minced

Wash the kale, remove the stems, and chop the leaves into 1/2-inch-wide strips. Heat the water and soy sauce in a large pot or skillet and add the garlic. Cook 30 seconds, then add the greens, toss to mix, cover, and cook over medium-low heat for 3 to 5 minutes. Add water, 1 tablespoon at a time, if necessary to keep the greens from sticking.

Fresh Peach Cobbler
(Serves 8)

1/2 cup raw sugar or other sweetener
2 tablespoons cornstarch or arrowroot powder
4 cups fresh peaches, sliced
1 cup water
ground cinnamon
1 cup whole wheat pastry flour
2 tablespoons sugar
1-1/2 teaspoons baking powder
1/4 teaspoon salt
3 tablespoons margarine
1/2 cup soymilk or water

Combine sugar and cornstarch in a saucepan, then stir in the peaches and water. Bring to a boil, then boil 1 minute, stirring constantly. Pour into a 9” square baking dish and sprinkle with cinnamon.

Preheat the oven to 400° F.

Combine flour, sugar, baking powder, and salt. Cut in margarine until mixture resembles cornmeal. Stir in soymilk until mixed, then drop by spoonfuls onto the hot fruit. Bake until golden brown, about 25 minutes.

Similar in flavor to pumpkin pie, this tasty dessert is a rich source of beta-carotene.

Yam Pie
(Serves 8)

2 medium yams
1/3 cup sugar
3 tablespoons cornstarch or arrowroot powder
1/2 teaspoon cinnamon
1/4 teaspoon ginger
1/8 teaspoon cloves
1/8 teaspoon salt
1-1/2 cups soymilk
1 Fat-Free Piecrust (recipe follows)

Peel the yams and cut them into 1-inch chunks. Steam in a covered pot over boiling water until tender when pierced with a fork, about 40 minutes. Mash, leaving some chunks. You should have about 2 cups.

Preheat the oven to 350° F.

In a mixing bowl, whisk together the sugar, cornstarch, spices, and salt, then stir in the soymilk and mashed yams. Pour into the pre-baked fat-free crust or an unbaked 9” or 10” standard piecrust and bake for 35 minutes. Cool before cutting.

1 cup Grape Nuts cereal
1/4 cup apple juice concentrate (undiluted)

Preheat the oven to 350° F.

Mix together the Grape Nuts and apple juice concentrate. Pat into a thin layer on the bottom and sides of a 9” pie pan. Don’t worry if there are some gaps. Bake for 8 minutes. Cool before filling.

Recipes by Jennifer Raymond from Eat Right, Live Longer and Food For Life by Neal D. Barnard, M.D. To order either title, please visit our Resources section.

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