The New African Heritage Diet Pyramid and a Recipe for Hearty Pumpkin Soup (Podcast 178)

by The Meal Makeover Moms on February 15th, 2012

Last May, we featured a blog post and podcast on the Mediterranean Diet Pyramid. Today, we’re baaaack with the African Heritage Diet Pyramid compliments of our friends at Oldways.  This pyramid celebrates the foods and traditional healthy eating pattern of African heritage with roots in America, Africa, the Caribbean, and South America. Many of our favorite foods are featured on the new food-guidance icon: nutrient-rich greens, whole grains, beans, fresh fruits, tubers like sweet potatoes, herbs and spices, and seafood. On this week’s Cooking with the Moms podcast, we had an opportunity to chat about the pyramid with registered dietitian, Constance Brown-Riggs, author of The African American Guide to Living Well with Diabetes and consultant with Oldways. Read on for delicious highlights from the show and a Caribbean-inspired recipe for Hearty Pumpkin Soup.

According to the Oldways website and our conversation with Constance, African Americans and black populations in the United Kingdom suffer the worst from the consequences of caloric excess and diets high in fat and animal products: obesity, diabetes, high blood pressure, coronary heart disease, and certain cancers. The African Heritage Pyramid aims to reverse that trend with a plant-based diet, steeped in tradition and flavor.

Notice how just above the base of the pyramid which stresses physical activity, home cooking, and family meals, are greens — spinach, collard greens, turnip greens, kale, you name it. During the show we shared our favorite ways to prepare these nutritional superstars and promised to share a link to a recipe Liz made recently for Greens with Raisins and Pine Nuts. Enjoy!

The majority of traditional African American foods came straight from the garden with vegetables like asparagus, beets, Brussels sprouts, broccoli, cabbage, carrots, cauliflower, eggplant, garlic, green beans, lettuce, okra, onions, peppers, and pumpkin.

Hearty Pumpkin Soup

Makes 6 Servings

We adapted this recipe from the Plates of Expression shared on the Oldways site. We really love the addition of light coconut milk to this recipe. Along with the honey, it compliments the natural sweetness of the vegetables and makes this soup a favorite with our kids. And as dietitians, we can’t help but smile when our kids slurp their veggies!

  • 1 tablespoon extra virgin olive oil
  • 1 medium onion, cut into ¼-inch dice
  • 1 clove garlic, minced
  • 1 tablespoon fresh minced ginger
  • 1 teaspoon ground cinnamon
  • 1 teaspoon curry powder
  • 4 cups all-natural vegetable broth
  • One 15-ounce can 100% pure pumpkin puree
  • 1 large potato (about 12 ounces), peeled and cut into ½-inch dice
  • 1 large carrot, peeled and cut into thin rounds
  • 1/2 cup light coconut milk (canned) or 1% low-fat milk
  • 3 tablespoons honey
  • Kosher salt and pepper to taste
  • Toasted walnuts, chopped, optional

1. Heat the oil in a large Dutch oven or saucepan over medium heat. Add the onion and garlic and cook, stirring frequently, until softened, about 7 minutes.

2. Add the ginger, cinnamon, and curry and cook an additional 1 minute. Stir in the broth, pumpkin, potato, and carrot. Cover and bring to a boil. Lower the heat and simmer, covered, until the vegetables are very tender, about 25 minutes.

3. Cool slightly and puree with an immersion blender until creamy and smooth. If you don’t have an immersion blender, transfer to a blender and puree in batches.

4. Stir in the coconut milk (or 1% milk) and honey and season to taste with salt and pepper. Garnish with additional honey and chopped walnuts as desired.

Nutrition Information per Serving (about 1 cup):  160 calories, 3.5g fat (0g saturated), 330mg sodium, 31g carbohydrate, 5g fiber, 4g protein, 230% vitamin A, 10% vitamin C

Print Recipe

The pyramid recommends minimal consumption of meats and sweets. In fact, when we asked Constance for a food tip anyone could incorporate today, right now into their usual mealtime routine, she suggested going meatless at least once a week.

For more information on claiming your health through heritage, check out the Oldways brochure, Welcome to the African Heritage Diet. It’s available either as a downloadable PDF or in hard copy and provides 10 simple steps to get you started eating the African Heritage Way!

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Comment | Filed Under Dinner, Podcast, Potatoes, Soups/Stews, Vegetarian 

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