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Menu Makeover: Kwanza


Kwanza means "first fruits of the harvest," but we celebrate this holiday with foods that are high in fat and low in fruit content. As this is a relatively new holiday, now is the time to start some healthy traditions and indulge in a festive meal that's good for you, too.

Traditional Meal Healthier Meal
Peanut soup African tomato-avocado soup
Sweet potato fritters Baked sweet potato
Southern fried okra Winter squash and yams
Kale with bacon Kale with garlic
Black-eyed peas with ham Black eyed peas with ham
Jerk chicken Jerk chicken
Sweet potato pie Sweet potato souffle
Benne cakes Benne cakes
Nutrition Information
Traditional Meal Healthier Meal
Calories: 1,979 Calories: 1,568
Total fat: 90 grams Total fat: 59 g
Saturated fat: 26 g Saturated fat: 18 g
Cholesterol: 349 mg Cholesterol: 215 mg
Sodium: 2,933 mg Sodium: 2,795 mg
Dietary fiber: 28 g Dietary fiber: 28 g
Protein: 101 g Protein: 95 g

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