African delicacies are not really getting the credits they deserve. Africa is one of those continents which has managed to hold on to its cultures for centuries, making it one of the most culturally rich continents in the world which reflects the most on its local cuisine. Healthy African food options include a variety of nutrient-dense dishes that focus on fresh vegetables, lean proteins, and whole grains. That’s why we need to do a proper countdown of the 5 most healthy foods you should be eating while in AFRICA.
- JOLLOF RICE (West Africa)
Jollof Rice is perhaps one of the most widely known foods that originated in Africa. A simple, spicy one-pot dish comprising, at its most basic form, rice, tomatoes, onions, and pepper and served with meat or fish. Best enjoyed with dodo(plantain). it’s often served at festive gatherings. - Fufu and Egusi Soup (West Africa)
Fufu, made from pounded yam, cassava, or plantains, is a great source of carbohydrates. When paired with egusi soup, made from melon seeds, spinach, and spices, it offers a nutrient-rich, filling dish. - Nsima (Southern Africa)
Made from ground maize, nsima is similar to ugali and is typically served with fish and greens. It provides sustained energy and is a staple for many communities. - Kachumbari (East Africa)
A fresh salad made with tomatoes, onions, and coriander, kachumbari is light and full of vitamins. It is often eaten as a side dish to grilled meat or fish. - Injera and Wat (Ethiopia)
Injera, a sourdough flatbread made from teff flour, is rich in iron and fiber. It is often served with wat, a stew made from lentils, chicken, or beef, providing a blend of complex carbohydrates and protein. - Leafy Greens ( Across Africa )
There are many leafy greens that are foundational to the African Heritage Diet. Bitter leaf, callaloo (amaranth leaf), collards, Njama Njama, Malabar spinach, oha leaf, ugu and utazi are just a few examples. These greens can be added to soups and stews or sautéed with peppers and onions.
Depending on where you are located, a specialty market or local farm can be the best place to access some of these greens.
The African Heritage Diet is full of flavorful vegetables, whole grains, fruits, tubers and spices that contain nutrients to help combat chronic diseases such as diabetes and heart disease. Anyone can enjoy the health benefits of the African Heritage Diet, regardless of their heritage.
