Looking for new ways to enjoy vegetables and fruit? Enjoy dishes from the African American culinary tradition. Among the ingredients indigenous to northern and western Africa are okra, yams, watermelon, black-eyed peas (cow peas), and certain greens.
African yams and greens of African origin aren’t generally available in the United States. But for four hundred years beta carotene-rich sweet potatoes, kale and collard, mustard, and turnip greens have taken their places here. Groundnuts (peanuts) are also a staple in West African cooking. Add them to soups and stews.
During Black History Month, enjoy nutrient-rich vegetables that blend African American and Southern cuisine.
- Simmer chopped collard greens with lean ham, onion, and red pepper flakes. Tip: 10 minutes cooking time is enough.
- Simmer cut-up sweet potatoes with butternut squash until tender. Drain; mash with only a touch of butter or margarine, salt, and pepper.
Okra and Stewed Tomatoes
- 1 teaspoon olive oil
- 1⁄2 cup coarsely chopped Spanish onion
- 1 cup (about 1⁄4 pound) fresh okra, cut into 3⁄4-inch pieces
- 1 8-ounce or 14-ounce can stewed tomatoes
- Freshly ground pepper to taste
In deep saucepan, heat oil over medium-high heat. Sauté onion until it softens, about 4 minutes. Add okra and sauté 3 to 4 minutes, until it turns bright green. Add tomatoes, bring to boil, reduce heat, and simmer until okra is crisp-tender, about 5 minutes. Season to taste with pepper. Serve immediately, so okra doesn’t get gummy. Makes 4 servings. So
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