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.
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Traditional Meal
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Healthier Meal
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Peanut soup
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African tomato-avocado soup
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Sweet potato fritters
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Baked sweet potato
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Southern fried okra
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Winter squash and yams
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Kale with bacon
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Kale with garlic
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Black-eyed peas with ham
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Black eyed peas with ham
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Jerk chicken
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Jerk chicken
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Sweet potato pie
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Sweet potato souffle
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Benne cakes
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Benne cakes
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Nutrition Information
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Traditional Meal
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Healthier Meal
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Calories: 1,979
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Calories: 1,568
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Total fat: 90 grams
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Total fat: 59 g
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Saturated fat: 26 g
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Saturated fat: 18 g
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Cholesterol: 349 mg
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Cholesterol: 215 mg
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Sodium: 2,933 mg
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Sodium: 2,795 mg
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Dietary fiber: 28 g
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Dietary fiber: 28 g
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Protein: 101 g
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Protein: 95 g
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Excerpted from The Complete Idiot's Guide to Total Nutrition by Joy Bauer. Joy Bauer is a registered dietician with a private practice in New York City.
