Celebrate Kwanzaa
Be Ready to Start the New Year Off Healthy
©Michelle J. Stewart

(Family Features) - Kwanzaa is a seven day African American celebration with focus on traditional values of family, community responsibility, commerce, and self-improvement.

Kwanzaa which means "The Fruits of the Harvest" in the African language Kiswahili has become very popular since its introduction by founder Dr. Maulana Karenga in 1966. Kwanzaa is based on Nguzo Saba (nn-Goo-zoh SAH-bah) seven guiding principles, one for each day of the observance, and is celebrated from December 26th to January 1st.

• Umoja
• Kujichagulia
• Ujima
• Ujamma
• Nia
• Kuumba
• Imani

The first fruits of the harvest are never more evident than on the final day of the celebration as food is the heart of the festivities. This is the time for family, friends, and community to indulge in an array of traditional dishes reflecting the African American melting pot filled with a stew of Africa, Caribbean, Low Country, Creole and Cajun cuisine.

These foods have journeyed through centuries in good times and bad, from coast to coast, in rural and urban communities and the dishes have endured.

Lush tropical fruits and vegetables are typical of the celebration which are chocked full of vitamins and nutrients. Sweet potatoes, black eye peas, greens, rice, peanuts, and okra are traditional African foods rich in fiber, beta-carotene, vitamin A, folate, calcium, vitamin C, and loaded with antioxidants.

Today we need to lighten up our old family recipes for healthier choices while retaining the best qualities of traditional soul foods. So let's kick the New Year off right with African American inspired foods with a healthy flair.

• Fresh Citrus Cooler
• Black-eyed Pea Salad
• Old Fashion Potato Salad
• Southern Style Greens
• Honey Pecan Crusted Chicken
• Sweet Potato Pie

To help you prepare for the celebration, healthful tips for you to enjoy your Kwanzaa experience have been included. Let's eat, drink and be healthy!

Healthy Tips - A Kwanzaa Survival Guide

• Never arrive hungry, a small snack beforehand can save you hundreds of calories later. Try a piece of fruit, cup of soup, a few nuts or a small salad.
• Look over the Mkeba or buffet and decide what you will choose before you get in line. If there are 10 items, choose your favorite 4 or 5 and indulge with moderation.
• Keep in mind the "fruits of harvest" theme, include lots of fruits and vegetables in your meals they are usually lower in fat and calorie content. Let your plate look like a box of creoles.
• Celebrate with fruit based desserts rather than high fat pastries and breads.
• Prepare your traditional recipes by substituting applesauce for oil in baked goods, low fat cheeses and milk can be used in macaroni and cheese.
• Low fat yogurt and sour cream is an excellent way to lighten your potato salad, you can also substitute some of the egg yolks with egg whites.
• When ever possible bake, boil, broil, grill, stew, or poach instead of frying.
• Watch out for salty foods; go easy on the sauces and condiments.
• Limit intake of high calorie beverages, choose water, calorie-free flavored beverages, and tea instead.
• Eat the foods you love, just reduce the portions and eat slowly. Take 20 minutes to complete a meal and also take 20 minutes after eating before considering "seconds". Chances are you will not want more food.

You may be celebrating Kwanzaa quietly with your family, with friends and new acquaintances or the entire community; it is a noteworthy and gratifying way to recognize the year ahead.

HAPPY KWANZAA!

SOURCE: Michelle Stewart
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