A Journey of Culinary Liberation!
It’s all about the Red, Black, and Green! Choosing more red, black, and green foods leads to renewed health and vigor – making us stronger warriors, healers, and builders. Growing the foods we eat and supporting black farmers are our choices for liberation. Preparing delicious meals that inspire, heal and bring families together comes out of our Afrikan ways.
Join the AYA-Ngolo family and create your own Ngolo liberation plates that inspire, nourish, and heal. Praise the Red, Black, and Green!
This book is a culmination of a #Liberation Plate Challenge called by the AYA-Ngolo Gardens Committee in February 2021. More than one hundred took up the challenge to create dishes and share photos, recipes, and family stories. This book is Ujamaa – collective work and responsibility – with flavor!
It will help you walk away from the malaise nurtured by imbalanced food choices and our consuming too many processed foods. We hope it will also encourage you to incorporate more plant-based cooking and eating into your lifestyle. You will learn about allomelanin-rich and African cultural foods that feed our Blackness.
In our tradition, a feast without stories is not a feast at all. We hope the family stories included will trigger your olfactory memories and spark you to create new dishes and new stories that create authentic emotional and cultural connections and lead you back home.
RECIPE CONTRIBUTORS
Jasmine Barber
Grace Cheptu
Johnika Dreher
Baoku Duduyemi
Habiba Hall-Bey
Khem Irby
Hopi Love
Qoqo Love
Afiya Madzimoyo
Inhoudsopgave
Table of Contents
Dedication
‘Liberation Starts at Home’ — Jasmine Barber
‘Oh, What a Challenge!’ — Grace Cheptu
‘A Game Changer’ — Afiya Madzimoyo
Section I: Liberation Tonics, Smoothies and Porridges
Juiced Up for Toning, Cleansing, and Building
Morning Berry Tonic
Mornin’ Immune Boosting Tea
Sun-Infused Strawberry/Lavender Water
Quick and Green Apple Cider
Beet Juice, Banana, and Fruit Smoothie Bowl
Green Coconut Water Smoothie and Fruit
Green Smoothie Bowl
Mayan Superfood Oatmeal
Not My Mama’s Oatmeal
Raw Mamey Sapote Pie
Section II: Liberation Salads, Soups, and Snacks
My Favorite Salad
Red Quinoa Avocado Salad
Arugula Spinach Salad with Vinaigrette
Lacinato Kale and Swiss Chard Salad
Mama Makes Ends Avocado Salad
Liberation Kale Salad
Big Raw Lunch Salad with Butterhead Lettuce and Alfalfa Sprouts
Black Goddess Watermelon Avocado Salad
Spring Strawberry Salad
Liberation Plate Challenge Cookbook
Salad Fruity Nutty Seedy
Pomegranate Vinaigrette
Red Lentil Soup with Roasted Tomatoes and Red Peppers
Black Bean Soup with Tomatoes and Fresh Spinach
Snack Time!
Roasted Veggie Snack
Fruit-Nut-Seed Snack
Section III: Allomelanins on Deck
Black Rice/Forbidden Rice
Black Garlic
Black Sesame Seeds
Black Seed Oil/Kalonji
Purple Sweet Potato
Black Tomatoes
Mulberries
Blueberries
Blackberries
Activated Charcoal
Section IV: Liberation Entrees, Main Courses, and Meals
Black-Eye Peas
Blueprint for Black Love Dinner
Black Rice with Roasted Vegetables
Grandma Muh’s Southern Smothered Collard Greens
Roasted Cauliflower Steak with Poblano Peppers
Artichoke Pizza with Love
Sassy Vegan Pizza
Pan-Seared Salmon with Black Bean Pasta and Salad
Homemade Alternative for Store-bought Vegan Cream Cheese
Liberation Tian: Eggplant, Tomato, Zucchini
Steamed Mussels in Garlic and White Wine Sauce
Black Pad Thai Noodles and Stir Fried Vegetables
Grilled Portobello Mushrooms with Avocado Chimichurri
Vegan Stir Fry
Hopi’s Yummy Plate
Kimchi Black Fried Rice with Black Beans and Organic Pea Leaves
‘Barbecued’ Tofu with Grilled Asparagus and Black Rice
Over de auteur
Cheptu came to the Liberation Plate Challenge as a way to celebrate her Blackness in community with others while building her personal health through nutritious, melanin-enriched eating. In addition to empowering others for vibrance and well-being, she enjoyed the challenge as an avenue to exercise her creativity through food preparation and presentation. Cheptu enjoys bringing forth life and creativity through whatever she endeavors. As an independent musician/teacher, Cheptu nurtures and draws out the musical talents and expressive gifts in her students of all ages. Through her ministry, Now Journey Home, Cheptu is deeply committed to her calling as an archetypal dreamwork analyst and spiritual companion who helps others explore the language and messages of their dreams for personal growth and actualization. She is also a writer, a perennial gardener, and the loving mother of an adult son.
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