Common Foods & Flavors of the AFRICAN HERITAGE DIET

••• eat most often •• eat moderately • eat less often

Vegetables ••• Fruits ••• Leafy Greens ••• asparagus, beets, brussels avocados, baobab, bananas, beet greens, callaloo, sprouts, broccoli, cabbage, blackberries, blueberries, chard, collard greens, carrots, cauliflower, cherries, dates, dewberry, dandelion greens, kale, eggplant, garlic, green figs, grapefruit, guava, mustard greens, spinach, beans, lettuce, long bean, horned melon, lemons, turnip greens, watercress okra, onions, peppers, radish, limes, mangoes, oranges, scallions, squashes, yam papaya, peaches, pineapples, Tubers ••• bean (jicama), zucchini plums, pomegranates, pumpkin, tamarind, breadfruit, cassava, tomatoes, watermelon plantains, potatoes, sweet Beans ••• potatoes, yams, yucca black-eyed peas, broad beans, Starches & ••• butter beans, chickpeas, Whole Grains Nuts & Seeds ••• cowpeas, kidney beans, lentils, benne seeds, Brazil nuts, lima beans, pigeon peas amaranth, barley, couscous, fonio, injera, Kamut®, maize/ cashews, coconuts, dika corn, millet (pearl, finger), nuts, groundnuts, peanuts, Herbs, Spices, & ••• rice, sorghum, te!, wild rice pecans, pumpkin seeds, Sauce Ingredients sunflower seeds apple cider vinegar, annatto, Fish & Seafood •• arrowroot, bay leaf, cinnamon, Dairy •• bream (porgy), catfish, cod, cilantro, cloves, coconut crappie, crayfish, dried fish, buttermilk, yogurt milk, coriander, dill, ginger, mackerel, mussels, oysters, non-lactose: almond mustard, nutmeg, oregano, perch, prawns, rainbow trout, milk, rice milk, soy milk other vinegars, paprika, sardines, shrimp, tuna parsley, peppers, sage, sesame Sweets • Oils •• Poultry, Eggs, & Meat •• cakes, custards, cobblers, coconut oil, olive oil, and pies made with chicken, chicken eggs, palm oil, peanut oil, fruits, nuts, whole grains, beef, lamb, turkey sesame oil, shea butter and minimal sugars

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