This year’s National Nutrition Month Theme-Celebrating a World of Flavors-gives all of us a chance to think about how different cultural backgrounds influence foods we eat and the way we eat them. This week’s African focus gives us a chance to appreciate how Central and West African foods and cooking methods have spread throughout North and South America hundreds of years ago.
Some foods common to the African heritage are beans, corn, greens, hot peppers, melon, okra, peanuts, rice, squash, sweet potatoes and tomatoes. In the American South, foods that became African heritage staples were grown in vegetable gardens and fields and foraged from the wilds. Farm animals and fish provided protein and flavoring.
Food culture in the African heritage includes these healthy practices-cooking with love and a caring attitude, sharing meals at home, at cookouts, reunions and church gatherings to provide comfort and community building, passing down old and new recipes from one generation to the next so that family relationships are stren-gthened and lasting memories are created.
Try the simple and versatile rice recipe below to celebrate African traditions in your home.
Fried Rice with Pork
2 Tablespoons low-sodium soy sauce
½ teaspoon garlic powder or 2 cloves of garlic, minced
1 teaspoon black pepper
½ pound lean pork, ground or small cubes
1 teaspoon vegetable oil
¼ cup sliced or grated carrot
1 cup chopped onion
1 cup chopped vegetables, fresh, frozen or leftovers (try broccoli, celery, bell pepper, peas or snow peas)
2 cups cooled cooked rice (brown or white)
Wash hands with soap and water.
In a small dish, mix together soy sauce, garlic powder and pepper. Set aside.
In a large skillet over medium high heat, saute pork in oil until just lightly browned. If using ground pork, break into crumbles as it cooks.
Add carrot, onion and chosen vegetables, Saute until tender, stirring frequently.
Stir in rice and soy sauce mixture, breaking up any clumps of rice. Continue to heat and stir until heated through.
Refrigerate leftovers within 2 hours.
Notes:
Leftover, cold rice makes a better texture than freshly cooked warm rice.
You may want to saute the carrot and onion for several minutes to soften and release their flavor before adding any frozen vegetables.
Substitute 1 cup cooked or canned pork. Add with the vegetables.
Mix ½ teaspoon sesame oil or some ginger powder with the soy sauce. You may find sesame oil in the international foods section or near vinegar at the grocery store.
Add sliced green onions and/or bite-sized pineapple (fresh, frozen or canned).
Nutrition information:
Makes 4 servings, 1 cup each. Calories-280, total fat-11 grams, cholesterol-40 mg, total carbohydrate-31 grams, fiber- 3 grams, total sugars-3 grams, protein- 15 grams.
Article adapted from foodhero.com-Celebrating our foods, culture and traditions. Recipe from foodhero.com.
