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Bianca S

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Kwanzaa is seven days that we take to connect to our culture and heritage.  The principles themselves serve as a guide and how we then choose to elaborate on them and celebrate them is left to our individual preference.  I like to reflect on how I’m allowing each principle to show up in my daily life and how I can extend the practices moving forward.   

Today’s principle is Ujima; collective work and responsibility.  I thought about the responsibility we have to nourish ourselves and our families.  The lessons may start from a young age in the kitchen and are to be passed down.  For most of us, we spent many days here, learning recipes and the correct steps to prepare sustainable meals.  Cooking itself holds a great part of our tradition.  There is usually a story behind everything; why the greens are cleansed a certain way or how certain dishes got their names.  These oral and written accounts are the responsibility of each generation to pass down to the next and sometimes it takes a collective effort to recall the total narration when pieces are lost over time.  These recipes are what feed us and keep us alive; both literally and figuratively.    

This is part of how we keep our story going.  But what of our future? 

As we reevaluate our ways of eating; many of us shifting to modified or full vegetarian/vegan diets out of necessity or preference, does our responsibility also change?

In addition to ensuring that our story continues to be told, I think an additional responsibility comes in the form of taking time to enlighten ourselves.  There is also the undertaking of understanding how continuing to eat certain foods; namely those high in salt and animal fats, can be detrimental to our health.  Armed with that knowledge, it is irresponsible on our part to not take matters into our own hands to implement change on both individual and collective scales.  How else can we hope to sustain future generations continuing to exhibit unchanged behavior? 

Some worry that in assuming this new identity of vegetarian or vegan that our culture is also lost, but that is simply not the case.  Removing or replacing things just means that the story takes a turn.  I believe that even with substitutions in our eating habits, our legacy will still be a rich one. Not to mention, if we explore history further, we see that consuming animal parts didn’t always have such a heavy role in our diets as it does now. Perhaps then it is more accurate that in removing meat we are infact growing closer to our cultural roots? 

It is the responsibility of those of us now embarking on this journey to plant the seeds so that others may bare the fruit of our work.  We must actively consider how these changes potentially benefit the whole.  When we contemplate our reasoning for adjusting our diet, the answer is clear.  The preservation of current and future generations is what amounts from this change.  When we shift as a whole, focusing on working towards a unanimous goal, the results are more concrete. 

While it is true that a lone seed may bare fruit; the cohesive efforts of an entire garden and homogenous ecosystem yields an even more bountiful harvest.    

How is that collective work achieved? 

Start at home first.  Sometimes our immediate family are more willing to try new things than we give them credit for.  When its time for the family gathering, offer to make one of the traditional family recipes.  This is a good opportunity to substitute a few ingredients to demonstrate how versatile vegetarian/vegan cooking can be.  Maybe you might even stir things up and bring a few dishes of your own creation?  This is another chance to show versatility and to also allow your family to be adventurous, all while potentially adding a new dish to the family cookbook.   

The alternative is to find your own tribe.  Let’s be honest, the other side of the discussion is that, not everyone in your bloodline is going to want to come along with you on your journey into veganism or vegetarianism.  It sucks, but its also ok.  It can be hard to find your people at first but don’t give up hope.  Attending community events is a great way to meet others on the same path as you and to be able to build relationships.  This is also a chance to really be more active with moving forward to expand on ideas of the future.  When you find people who share your views the efforts for collective work can be attainable.  As you all work to build and strenghten  your network, it opens space to circle back around to others who may have missed the train the first time. 

I think regardless of what community looks like for each of us, we each recognize the responsibility we have moving forward and the work that there is to do.  It should be understood that our responsibility will still be to pass down the lessons we learned around the kitchen table; the methods, the secret spices, the story that pairs with each dish.  But in doing so, we shall also share new tales.  The traditions that we amend along the way will above all else, mean more pages added to our recipe books.

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Bianca S

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“If I didn’t define myself for myself, I would be crunched into other people’s fantasies for me and eaten alive.”—Audre Lorde

Kujichagulia is the ability to name ourselves and decide for ourselves.  It is how we achieve autonomy, sovereignty, self-governance, liberty, independence, and freedom.  It is how we fortify our identity.  While it can be a tool to guide us closer to our tribe, it can also be the thing that cuts our ties from all that we know otherwise. Sometimes, especially in the beginning, there can be a lingering feeling of uncertainity as we embark on a new journey. We may find at times that we are enduring internal conflict weighing between the two paths. Do we continue to live one way or do we surrender to the unknown? The decision to take the road less traveled can be scary but it can also be rewarding and invigorating.

Being a vegan in the Black community makes one stand out.  While the numbers do continue to increase, and people are becoming more intrigued with changing their own diets, it is still a less than 10% of the African American community that identifies as vegan or vegetarian.  For those of us striving to maintain this commitment we’ve made and even those who are on the fence; it helps when you live in an area that is more progressive and adventurous when it comes to the culinary arts.  But that is not everyone’s situation. 

Solutions could be to grow what you able manage in a home/community garden, talk with your grocery store managers about the types of produce and plant-based options they stock, work with community members to start co-ops, or jumpstart community farmer’s markets.  These options not only provide an improved source for access to food, but also helps to build your network and support system. More importantly, these action steps demonstrate one’s willingness for committment to change as well as their level of seld-determination and dedication to the path of veganism/vegetarianism. 

In this game of life, the journey of veganism is a side mission that not many dare to explore.  The identity and lifestyle that veganism amplifies take commitment.  We commit to defining ourselves in this way.  We commit to our health.  We commit to nature.  We commit to our futures.  In doing so, we ultimately shift our life’s entire terrain.  When we make this decision to define ourselves in this manner, creating paths that may very well stray from the norm of others around us.  It is a big leap to take, especially when we are initially on our own.  Our determination has to be strong; it is what reassures us that our judgment is righteous.    

How do we simultaneously ensure that we have the freedom to fully exist?  How do we hold space for ourselves in a world that would prefer to see us crunched beneath the crushing pressure of conformity and normalcy?    

I think there is a level of fearlessness that needs to exist.  For one to walk boldly and unapologetically in their path one mustn’t be easily startled by conflict or challenge.  They must be able to withstand even the most intense of adversaries.  And while the justification for opting to follow this path is never required, a sharpened tool of self-awareness to defend oneself [and enlighten others] will always come in handy. 

There is a level of discipline involved.  Often when we embark on any mission to reestablish ourselves there is one obstacle surrounding discipline that we run into time and time again.  Veganism is not immune to this.  Having self-determination means that we must also have a certain level of discipline to maintain that which we’ve set out to do.  We can not allow distraction in whatever form it may come to us to deter us or sway us. 

It is safe to say that to be most successful in accomplishing this principle of Kujichagulia, it would behoove one to find support in the community.  When that is not possible however, the next best thing is to be able to ground and center yourself.  Remember your ‘why’.  At times the solo journey is what is needed to find our way to ourselves until we are aligned with others.      

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Bianca S

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Habari Gani? Umoja!

Veganism itself is intertwined with matters of health, spirituality, environmentalism, social justice, community outreach, morality, ethics, economic stability, and so much more.  I think that having the ability to allow food to be a medium to bridge gaps and start conversations about these topics is a powerful tool.  The ritual of sharing a meal is one of the ultimate means of unification and when we add in the extra layer of veganism [and vegetarianism], the connection transcends itself further.

Part of the welcoming package for vegans is the fun of getting to be the outcast at least once at family gatherings or office parties.  Being on the receiving end of the snide remarks and the skepticism of others who would have preferred that we not insult their appetites with the audacious presentation of ‘rabbit food’ can be difficult.  Nonetheless, with this form of reception there’s hopefully also been experience of the other.  Have you yet to encounter the rare few who have dared to venture to the wild side and nibble on the ‘mysterious green thing’ that is sitting untouched among the rest of the selections?  That one adventurous soul might inspire others to steer towards the unknown and by the end of the function, perhaps the majority of your dish has vanished and a few have found you to inquire further about “what they’d just eaten”.

Those more positive inquires are always a good feeling.  It makes you feel like you’re inspiring others to try new things and maybe even embark on the journey of vegetarianism or veganism themselves.  When we share our food with others, we also have a hand at exposing them to new concepts and starting a conversation.  From there the possibilities reveal themselves.  Maybe this is the start of new traditions?  Maybe this is the beginning of new communities?  Maybe this will strengthen bonds and relationships? 

As we are working to evolve and better ourselves, shifting our ways of thinking and existing in this world, sometimes we meet obstacles of resistance.  That resistance can be internal or from those around us who themselves want to remain unchanged and stagnant.  Particularly in this time of ‘unlearning and relearning’ and ‘cancel culture’; much of what we grow up doing is often questioned if not abolished all together when we reach certain points in our lives.  Our cooking customs are not off limits to this transformation. How do we discern what stays and what goes?  How do we find ways to cohesively blend our past with our future?  And ultimately, how do we find peace with severing ties to old habits that are embedded in us or to readopt those that may have been forgotten?  

Center the meal.

Even if we decide to no longer practice certain religions, observe certain holidays, or to modify our diet; the one theme that will stand the test of time is togetherness through food.

Eating together is a huge part of our traditions; to include but not limited to holiday traditions, spiritual/religious traditions, and other celebratory traditions.  It boils down to the array of the menu, the ways in which the food is prepared, the times at which we eat, etc.  Even if we are simply a guest in the atmosphere without allegiance to that particular celebratory belief, the symbolism and intention displayed through the food we share is still understood.  There is a sense of unity that one is overcome with through the act of sharing a meal.  When others are open to the sentiment, emphasizing or introducing vegan meals into these traditional spaces allows us to coalesce and parlay while offering an immense opportunity to harmonize with one another and to experience oneness with nature. 

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Bianca S

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Tonight’s entry isn’t long.  It is a short proposal; a invitation to self-reflection for the reader.  Consider for a moment, where your food comes from.  Where is it purchased?  Who grows it?  How much does it cost?  How much of your effort do you spend to access it?  Besides yourself, who else benefits from the exchange?  If the food is imported from elsewhere, are the people who grew and processed it properly compensated?    

Now take a moment to marinate on how those answers might differ if your choices for food source were a large corporation like Walmart verses a smaller community ran operation. 

The proposal I implore us all to explore further is one of cooperative economics.  The implementation of such a practice, especially centered around a commodity like food could very well be a thriving resource for individual communities not only in terms of financial stability but also from a health stand point.   

Bianca S

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I’ve often imagined that I might on occasion be able to experience a whimsical escape set in a flowery garden or grassy meadow. My escape depicts spending the afternoon sipping tea and reading, free from distractions or obligations to society. No doubt this is the result of watching too many historical dramas and medieval sci-fi fantasy shows. But I still can’t help but allow my mind to drift to these scenes where joy and carefree attitudes have a top priority.

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The problem with trying to separate this imagry from reality though is that the idea is not far-fetched. I can actually see myself enjoying more colorful charcuterie boards filled with assortments of exotic fruits and wild vegetables paired with delicate herbal teas and fresh baked goods. A vision that shouldn’t be brushed off as unattainable but instead welcomed and encouraged.

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After all, why should the pure romance of nature be left to linger only in fantasy? Why should it be a thought that only a certain few can fathom to entertain when we can recreate those moments for ourselves in real life? The moment doesn’t have to be luxurious. The experience is still meaningful and joyful without the accouterments and lavish entrees.

Treat yourself to delight the next time you have a free day . Fresh fruits and vegetables with dips of choice are non-negotiable for nibbling purposes. For a fancy add-on, you can pre-freeze icecubes with fruit to add to water. Recently, I used fresh blueberries and lemon balm from my own garden to flavor my icecubes which were added to seltzer water for a refreshing beverage. Pre-made sandwiches can be cut into shapes if you’re really trying to add an element of ambiance to your experience. A very simple veggie sandwich involves a bread of your choice, hummus, mixed leafy greens (arugula, spinach, baby kale), tomatoes, cucumbers, and sprouts. The sandwich can be hyped up with marinated tofu or tempeh (which also adds protein).

When was the last time you allowed yourself to frolic and feel light? To sit and hear the songs in the atmosphere? To exist as one with the nature around you?

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It is a thing of absolute beauty to watch as the first light of the morning reflects off the dewy grass or as the same light hours later shimmers on the wings of a dragonfly as it hovers in the moments before twilight. Time seems to stand still in those moments. We too should take advantage of that time for ourselves, in our own daily lives, remembering to pause.

This season in particular I’ve found myself even more enamored with the bonding ritual that comes with spending time outside (more than usual). When the mood has stricken me I’ve been lucky to find quiet moments of solace. The meals I’ve eaten in nature have provided me with the ability to fortify my connection to the Earth and to my ancestors. Most notably, in the morning as I’ve sat absorbing the rays of the sun while eating fruit. To me, the flavors are always noticeably more intense at this time as well as the feeling of being replenished. Even in times when I was consuming nothing at all, time spent in my garden still fed my spirit.

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This connection between nature and food and just being in the moment is vital not just because of any romanticization involved or imagined, but because of what it actually means and represents. It’s a time to slow down, something we often forget to do. But it is also a time to recharge, something our ancestors didn’t always have the luxury to do on their own terms.

Today (or tomorrow) go into your garden, to the park, or out on the trails; take nourishment with you and find a moment for yourself.

Bianca S

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There was a sitcom popular in the 1970s, called ‘Good Times‘. It featured a working class African American family on the South side of Chicago, essentailly just living their everyday lives. Each episode had it’s own plot twist but the one thing that was consistent throughout the series, aside from JJ’s classic catchphrase was the breakfast each morning. The sister, Thelma, is frequently seen making oatmeal for the family. Often her brothers do not want said oatmeal because she has burnt it or not made it right. As I reflect on this now, I also recall early memories of watching rerun episodes of this show; often while eating my own bowl of oatmeal. I can say that I would have sided with Michael and JJ had I too been subjected to bland and burnt oatmeal.

Apart from the humor expressed through this display of sibling banter surrounding Thelma’s oatmeal, one other thing should be noted. Oatmeal was a staple in this household. And as we usually see Thelma preparing the oatmeal it also functioned as a sort of proverbial emacipation.

Oatmeal is one of the first foods we learn as adolescents how to prepare on our own. It is for all intense and purposes, part of our rites of passages into independence. With the parents usually busy or resting from having been at work, it makes sense that one of the children in this household was tasked with preparing such a meal. It doesn’t require much time or effort to prepare and although it is simple in nature, it still provides nourishment for growing minds and bodies.

Much like the Evans children, oatmeal for myself growing up and even now, has always been a meal that was convenient and sustainable. When I younger, not allowed to use the stove by myself, I definitely ate my share of instant packets of oatmeal. With the instant oatmeal packets I could fend for myself easily when the adults were not available to cook breakfast during the school week and it also kept me full to get me through the first part of the day. This is likely, the biggest similarity between myself and the Evans children when it comes to our relationships to oatmeal; its practacility and availability.

In adulthood oatmeal is still eaten for practical reasons but also because of its health benefits. The biggest difference between now and twenty years ago though, is that I’m allowed to use the stove. These days oatmeal has the possibilities to become more glamorous than it was when dinosour eggs were the most fancy topping imaginable. While I still appreciate it for being convenient and sustainable, its also super affordable and very versatile.

These days, I hardly touch instant oatmeal unless its all that’s available. For example, when I am traveling and staying at a hotel; if I opt for the complementary service, usually oatmeal is the only vegan friendly option they have available on the breakfast bar.

These days I’d prefer for my oatmeal to have more depth. I’m not only playing around with different toppings for breakfast, I’ve also discovered the magic of overnight raw oats and savory oatmeal.

Overnight oats….

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This is one I love to have for those long lecture days. Its quite simple to make and can be as plain or as complex as I’d like. I usually like to keep my base simple and add whatever fruit I have on hand.

To make this delight all you need to do is take about 1/4 – 1/2 C raw oats (you can do more or less if you’d like), sweetener of your choice (I use maple syrup), and a nondairy milk of your choice (enough to cover the oats…usually a 1:2 ratio of oats to milk works).

*Optional, you can add protein powder or other supplemental powders of your choice to the base (I usually do 2 Tbl pea protein and 1 Tbl maca root powder).

You’ll want to mix your dry ingredients first then add your wet ingredients and place in the fridge overnight. You can add your fruit on top too before chilling in the fridge.  I like to add mine separately because it usually sinks to the bottom otherwise. You can’t go wrong with berries but another go to that I love is bananas and a scoop of peanut butter with this oat base (sometimes I even add a little sprinkle of cocoa powder on top for alittle extra pizazz).

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*Optional, opt for using your favorite non-dairy yogurt in place of or in unison with your favorite non-dairy milk when making your overnight oats. This swap/combo makes for an almost pudding like consistency. It is great for breakfast but even better as a late night snack! I like to blend a vanilla yogurt with equal parts almond milk and mix with my oats sometimes. Simply topping with fresh fruit is always party or you can get creative and make a parfait.

Savory Oats….

This is one I just started doing last year kind of on accident because I didn’t have any rice at the time to eat with my tofu. It turned out to be a pleasently delicious accident and I haven’t regretted it since. In this instance, oatmeal serves as a healthier alternative from the starchy rice. The first time savory oatmeal, I did a very basic version. I obviously didn’t want to eat plain and bland oatmeal, even if my tofu was packed with flavor. I wondered how it would be if I swapped a few normal ingredients for something unconventional.

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I prepare it just like I normally would on the stove; about 1/2 C oats and 1 C non dairy milk (or water) and bring to a boil before reducing to a simmer. To this I add my salty element in the form of either liquid aminos or vegan miso paste; followed by my herbal elements: garlic powder and onion powder.

*Optional just to add to the party, we might invite a little bit of nutritional yeast and a dash of black pepper.

Once it was done I simply piled on my veggies and tofu and went to town. Savory oatmeal is good because its a change from the norm but its also another good meal to add to the rotation for meal prepping; its quick and easy. You could use it in a veggie bowl in lue of rice or noodles or just as a side dish.

Loaded Oats…

The OG. Loaded oats are a staple. Honestly, its the version 2.0 of instant packets. You get all the flavor plus more without all the preservatives and extra sugar. I think my favorite flavors to make are apple and of course strawberry.

So for both recipes the base will be the same.  Start with your nondairy milk (about 1 C for 1 serving) bring to a rolling boil and then add your oats (about 1/2 C plus a dash more), then a pinch of sea salt, a splash of vanilla and your maple syrup (about 3 Tbl). The only difference is that for the strawberry one I prefer coconut milk (whole fat is best).

For each recipe you’ll want to chop up the specified fruit. I add about 1/2 of that amount to the oatmeal while its still cooking but towards the end so its not too mushy.

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For strawberry that’s pretty much it, then you top with more strawberries at the end and maybe some chia and/or hemp seeds.

For the apple, you’ll also add tumeric, clove, cinnamon, and nutmeg in addition to your fruit (if using powdered: you can add spices while cooking; if using fresh: add spices to the milk prior to adding oats, cook on low heat, strain milk then add oats and cook). Once ready to serve, you will then top the oatmeal with the remaining apple pieces along with walnuts or pecans and a sprinkle of cinnamon and nutmeg plus your chia/hemp seeds.

Loaded oatmeal is the hearty version that sticks to your ribs. I often find when I have a bowl in the morning, it will keep me satisified all day.

How do you take your oatmeal?

Bianca S

Blog

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In an effort to be more efficient with my weekly meal prepping as well as help save money, buying bulk dried goods like beans is one of my go-to strategies. The problem of course comes when it’s 4 o’clock on a workday, I know I haven’t cooked anything, and those pesky cravings are insisting that I grab something frozen or fast and likely fried. My mind knows already that I will be too tired to cook and I get in this nonchalant mode. This state can really be detrimental when allowed to linger for long stents.

Tonight was one of those times.

I was prepared to yet again cave into those urges and stop by a fast-food spot to grab one of their convenient meatless alternatives. A much louder voice in the back of my mind convinced me to keep driving through. As I drove home trying to recall what I had at home that I could cook. I remembered the variety of beans and peas I had stockpiled. Perhaps I’d make chickpeas for dinner? I ventured to think about gathering some fresh dandelion greens from the garden too to have some additional components to my evening meal. I wanted something that would fill me up but that also wouldn’t take too much time to make.

As eager as I was to eat, chickpeas were not the move for this evening. I stood there in the kitchen pantry eyeballing my shelf and instead opted to make lentils.

Into a pot went 4 cups of water and 2 cups of dried lentils, after they’d been rinsed thoroughly. I added minced garlic and a hearty amount of curry seasoning to the mix along with cayenne pepper. Once the water appeared to be simmering I lowered the temperature, covered the pot, and left them to cook while I went to wash the day off of me.

That’s one of the lovely things about staple foods like lentils; in a pinch, they’re easy to prepare and require little to no effort to achieve something nutritious as well as delicious.

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Although its only when I am exhagusted that it occurs, one of the things that tend to deter me from following through on meals made with these staple items is a feeling of insufficiency. Legumes of any variety, by themselves, can seem pretty boring (and I’m not even going to lie to you, it is sometimes). By themselves, it makes me feel like my meal is incomplete and lacking in some way, even if I’ve made rice to pair with it. The meal might be satifying as far as my hunger is concerned but in some ways I feel as though it is imcomplete because of how limited I may have been in the moment with access to fresh ingredients. Not being able to fully express the vision I may have had in mind for the meal leaves me hungry in a different way.

How does one overcome this feeling?

Getting creative with what you have on hand is the best solution to this tiresome situation.

The main thing to remember is that the whole idea here is to build a meal around your main item; for me tonight it was lentils.

In terms of bulk dried goods, other items you should always keep on hand are dried grains. These grains can be cooked as is in their whole form or ground down to make flour which can be turned into bread. In general, bread is always a fabulous idea but cornbread in particular is always sure to send any boring bowl of peas into superstar status.

Another way to boost your dish is to get creative with your herbs and seasonings.

Initially, I was going in a direction of creating something hearty with these lentils. I thought I’d gather fresh dandelion greens from my garden and incorporate them into a stew. Then again with the clock ticking, I had to reevaluate that choice. I instead opted for a more simple apporach and seasoned them well enough to stand alone on their own.

The next strategy of using what’s on hand revolves around that time-honored saying I’m sure we all heard as children, ‘we got food at home’. Take a look in your fridge to see what sides you have leftover that can be revived. Doing so cuts down on food waste, and has the potential to add a beautifully creative element to your meal.

I decided to go for option two and incorporated leftovers into my meal to have with these lentils. On the menu now were stewed zucchini and yellow squash in a tomato and bell pepper sauce along with what was left of my pan-fried cactus leaves I’d made. Be mindful though, leftovers do harbor an expiration date, if its been more than 7 days it’s best to just toss it. If it’s strictly plant matter, discard it into you compost bin and keep it moving.

All in all, a very simple meal. The lentils took all of 20 minutes to cook, some last minute couscous only took 5, and the vegetables I rescued from uncertain doom were quickly reheated to join their colleagues on my dinner plate.

Where’s the power in that?

Being able to create something out of nothing is what we grew up seeing our mothers and grandmothers exhibit. Wether it was through feeding large families on a super tight budget or making entire gormet meals out of ingredients we otherwise wouldn’t dare to eat in their original form, the lessons of not only innovation but of survival were there; hidden in the sauces, the roux and the secret spice blends. It wasn’t always out of a desire that they came about, sometimes it was simply out of necessity that these culinary creations came to exist. Regardless, the power of nourishment is what came and continues to come out of this; equipiting and empowering us with tools to prevail.

Bianca S

Blog

I can recall early mornings from my childhood before the sun rose, heading out the house to the babysitter or to daycare. Breakfast was usually a quick bowl of cereal as we watched the weather channel or maybe a breakfast sandwich from McDonald’s. On days when I got to stay home (depending on which grandparent I was with at the time), breakfast was an elaborate array ranging from pancakes and sausage to grits and eggs or my older cousin would make us oatmeal (the fancy kind with dinosaur eggs) and sometimes she’d make her specialty of cinnamon toast.

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Past the days of daycare and babysitters, there were the before school programs (in place for military families because parents often had to wake early for PT or other duties) where breakfast was provided to us.

As a pre-teen and teenager, things shifted yet again. At this age, learning to fend for yourself is pretty much the norm if you hadn’t already had to do so at a younger age. Even though I was still waking up before the sun came up because I had to catch the bus, breakfast was not a top priority since I wanted those extra few moments of sleep. I might grab a waffle and string cheese on my way out the door against my mother’s wishes for me to not eat while walking down the street or I’d wait until I got to school and grab my morning nutrients in the form of either a s’more or chocolate chip op tart.

Don’t even get me started on undergrad. “Breakfast” was nonexistent at that point. If I recall correctly most days I slept through the cafeteria breakfast rush since I’d stayed up until 1am studying or would sit through my morning lecture with my favorite go-to of Twizzlers and Dr. Pepper. The one exception was on Tuesday mornings when I had PT and would join other cadets in my class for our weekly ritual of breaking bread together before heading off to our 8am class. Of course, there were also those early morning trips to the Waffle House or IHOP after a night of partying. By my senior year, I had moved off campus and had a little bit more flexibility with my time which allowed me to make a small breakfast before class.

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My brief stint in grad school was where I started to shift my habits a little bit. I was in a new environment and by this time, I’d been ‘adulting’ for a little while; I’d had time to reevaluate my life some. I had also been vegan for a few years at this point as well so my eating habits had changed tremendously. But the struggle to not fall back into old patterns was still lingering some days.

Flash forward to present day…

On any given day, when one is tasked to wake before the sun rises to begin a workday, it is easy to be in such a rush that you simply don’t have time to properly begin the day. Those mornings are difficult enough when you’re not a “morning person”; not eating before you dash out the door to set off on that arduous day can make things lag even more than they normally would.

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A quick cup of coffee, maybe with some toast and a piece of fruit to munch on as you cruise down the expressway might hold you until lunch. Perhaps you actually planned ahead and were able to successfully prep meals for the entire workday and you’ll sit in the break room to eat when you arrive to work early before having to clock in. Personally speaking, I know I tend to lean more towards the former. Recognizing more lately how much of an unhealthy habit this is (to continuously run on fumes while enduring the physically and mentally exhausting workload without), is forcing me to reevaluate things and explore beneficial and effective solutions. Prepping smoothies the night before or overnight oats that I can take a few minutes to eat once I’ve gotten settled at work have been the go-to options thus far. Time management though still seems to be the biggest obstacle to overcome.

On the Flip Side…

My habits sway depending on if I have to attend class or go to work. For days when I have class, clinicals, or other academic obligations, it’s quite possible to prep a whole lunchbox with breakfast, lunch, and even a few snacks included. This is not only because I usually have more time the following night and can sleep a little bit later the morning of the engagement and prep then if need be, but also because I know I’ll have more time those days to actually sit and eat so I put more effort into preparing. I also know I need to have that sustenance in order to function fully mentally. Without diving into all the juicy details, your brain is a little bit more sensitive to nutrient deficiency than some other parts of your body and will not hesitate to shut down with a quickness if you neglect to feed it properly.

What about on the days when I am free from venturing to class or work? Honestly, (and obviously) I love these days the most. On the days when I don’t have to follow anyone else’s schedule but my own, things always seem to flow more freely and start more smoothly. These days I feel the most productive and I’m able to accomplish so much more that I otherwise can never manage to find enough time for. The reasoning behind this? For starters, my body is able to rise naturally with the sun as opposed to dark-o-thirty. I have time for my mind to adjust to the new day without being thrown into it haphazardly; I will usually start the day with yoga and from here, I am able to break my nocturnal fasting state with appropriate nutrition. After that everything else just falls into natural alignment.

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These mornings are cherished for the solitude and serenity I am able to exist in. I love to cook as a creative outlet but I often find that the skill comes through the most when I prepare breakfast and brunch. In these moments as I am taking time to prepare a meal for myself, one that is setting the tone for the day. In doing so, I am also able to reflect on any lessons or messages that are coming through at that moment and decide how they apply to life.

The other morning, for instance, I decided to make crêpes. They turned out amazing btw! The process to make them was one that required patience and a delicate touch. If I had been too heavy-handed with my measurements the consistency of the batter wouldn’t have been right. If I had rushed to flip my crepes before they were ready they would have broken (one did) or they wouldn’t have cooked all the way through. The crème filling was intended for balance. Because my ingredients for the base of this filling were limited, the acidity nor the sweetness could overpower the other or cohesion would not be achieved. The fruit of course was for nutrition but also reflected using what I had on hand; slicing of the fruit demanded that I be steady and precise with my movements, rushing would have resulted in undesired outcomes.

Recipe for Crêpes

What You’ll Need…

  • For the batter: all purpose flour (about 1 cup), acv (2 Tbl), almond milk (enough to make a thin batter), baking powder (1.2 tsp), a pinch of salt, sugar (1.5 tsp).
  • For the crème filling: non-dairy sour cream (1/3 of an 8oz container), non-dairy cream cheese (1/3 of an 8 oz container), juice from 1/2 lemon lemon, powdered sugar (to taste but I used like 6 Tbl…remember balance though, you don’t want it too sweet, it’ll overpower the lemon otherwise).
  • Use fruit of your choice (i used 1 necternes and 1 banana this time; slice them thin so they fill the crepe without weighing it down…remember this is a delicate operation)
  • This yields 5-6 crêpes

To prepare…

  • Mix the batter as you would pancakes; dry first and then add your wet.
  • Heat your skillet on medium heat and when its hot add about 1 tsp of oil or butter (plant based of course)
  • You’ll want to add a thin amout of the batter and swivel the skill around in a circular motion to evenlly coat the skillet. Using a measuring cup made the pour easier and reduced mess.
  • Cook until bubbles form, you’ll notice that the edges may crisp upward (which means its time to flip). Check the underside before turning; it should be golden brown in color.
  • As your crêpes are cooking you can be busy making your crème filling (or you can make it before hand). Its simple, just put everything in a bowl and mix with a hand mixer. Keep chilled until ready to use. Slicing fruit can also be done now or before hand.
  • Once crêpes are done, allow to cool briefly before assembling. This way the crème won’t melt. Do a layer of crème and then fruit and fold as desired.

A Lesson From Breakfast…

Even with all that the process demonstrated, the greatest message I took was that of making time for myself. All that was required to create such a delicious meal could not have been done had I not been intentional about setting aside that time that morning. What an enjoyably delicious lesson to retain indeed.

Somehow along the way, we get so caught up in the ebb and flow of our day-to-day lives, and it’s possible to let our own needs fall to the wayside because of work, school, family obligations, or whatever else we have going on.

As we come to a close of February and shift into March, we move from Black History Month to Women’s history month. At the intersection of the two, I think it’s paramount that as Black women especially, we are more intentional about making time for ourselves. Doing so not only benefits us but it is a huge acknowledgment to the women who came before us who were simply not allowed to do so. One of the most significant ways we can do this, in my opinion, is through food. I think aside from allowing us to be more mindful with our nutrition and overall health, there is a lesson we are able to take away from being intentional with our food that is not only one of gratitude but one of stillness and being able to slow down.

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Bianca S

Blog

Food is paramount in our lives, it can heal us or it can destroy us.  When we feel the pressure and stress of life many of us turn to food for solace but is what we are choosing to reach for causing more harm than good? 

Let us first define stress.  As a noun, Webster says that stress is

A force exerted when one body or body part presses on, pulls on, pushes against, or tends to compress or twist another body or body part; it is the deformation caused in a body by a force; a physical, chemical, or emotional factor that causes bodily or mental tension and may be a factor in disease causation; it is strain or pressure; an intense effort or exertion. 

Barron defines it similarly in medical terms as

Any factor—physical, emotional, or otherwise—that requires a change in response or affects health in any way, especially having an adverse effect on functioning of its body or any of its parts.  Continual stress brings about widespread neurological and endocrine responses that over a period of time, causes changes in the functioning of many body organs, often leading to diseases such as hypertension or allergic reactions.  

What are triggers and aggravating factors?

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Stress can put a strain on us physically, mentally, and emotionally.  Challenging work environments, unpredictable political climates, relationship problems, financial worries, final exams, health issues; all of these and so much more can cause stress in our lives.  It seems like every day there is something new to pile on and it can seem like stress is unavoidable.  Whatever the culprit, it is important that we are able to recognize what our individual triggers are to either meet the situation head-on with healthy coping mechanisms or to be able to avoid those situations altogether by establishing boundaries.  Sometimes though, even when we are aware of what causes us unsurmountable amounts of stress we cannot quite escape its path.

Higher amounts of stress in the Black community

Numerous scientific publications indicate that African Americans report high levels of chronic stress. This is significant data to keep in mind when one also considers the high numbers of comorbidities that plague our community such as diabetes, hypertension, and obesity, and the role that stress plays in their development and other disease states. One cannot ignore the link between stress and declining health that exists (regardless of ethnic background).    

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As the two relate, stress and disease, a number of other elements are also in play. Namely, one considers the increased exposure to environmental toxins within the inner city and some rural areas; concerns revolving around access to clean water in some communities; lack of nutritional education and/or decreased literacy for some; as well as limited or inadequate financial resources that hinder access to not only appropriate sustenance but sufficient healthcare; all of which in turn contribute further to the high-stress levels. Note that these issues mentioned are not solely restricted to the African American community, and are in fact a widespread problem seen to impact communities across this country and the world globally.

How does stress show up in our body?

Stress is a big and broad topic and it manifests itself differently for everyone who experiences it.  In short-term instances, it acts more as a shield to keep us alert if there is danger; it’s a necessary evil.  But as the state becomes more chronic, and stress is increased significantly in our lives, we see the response begin to shift.  It may show up as a nagging headache, mood swings, digestive issues, etc; all of which can become underlying indicators of something much larger when we ignore the signs. 

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How to relieve or release stress?

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From the moment of conception we are all under a form of stress; how we choose to or are able to respond to it is what is important. It seems like these days with talks of ‘self-care’ everywhere from podcasts to social media in addition to the influx of self-proclaimed wellness gurus, everyone has tips and tricks on how to deal with stress. The CDC lists a few tips for dealing with stress. They recommend the following:

  • 1. Taking breaks from watching, reading, or listening to news stories
  • 2. Exercising
  • 3. Getting plenty of sleep
  • 4. Giving yourself a break when you feel stressed out
  • 5. Practing meditation, stretching or deep breathing practices
  • 6. Avoiding excessive amounts of alcohol, tobacco, or other substances
  • 7. Eating healthy well balanced meals
  • 8. Making time to do activites that you enjoy
  • 9. Talking to others
  • 10. Connecting with your community or faith based organizations
  • 11. Recognizing when you need more help

While all of these tips are super helpful, for the purpose of this blog post I want to touch on tip number 7, eating healthy well-balanced meals.

Food and stress; “comfort food”

Let’s face it, most of us aren’t eating healthy and well-balanced meals 24/7. Our lives are riddled with stress. You have to be some kind of super being to find time for every responsibility you have on top of all the general self-maintenance your body demands from you. Meal prepping might fall by the wayside…but hey, as long as you found five minutes to scarf down whatever you were able to get your hands on at the moment it’s all good right? Not so much. As a matter of fact, the nibbling on the go that many of us partake in can be just as bad as the consumption of [unhealthy] comfort food.

flat lay photography of three tray of foods
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In the high-intensity, fast-paced, and overall stress-filled lives many of us lead, some pretty gnarly things can happen to our bodies. As mentioned before, stress manifests in different ways but the punch it sends to our endocrine systems (the thing that controls our hormones) is what’s responsible for our changes in appetite that can cause us to go on those mid-day and late-night searches for whole pizzas pints of ice cream…aka the comfort food cravings, we get when we’re stressed.

Consider what your overall relationship with food is.  For some, there is a type of comfort associated with it.  Food has a way of consoling in times of grief, offering strength in times of weakness, centering us when our lives are otherwise in disarray.  In a traditional sense, we often might think of those warm meals that maybe a loved one made in our childhood or those treats we looked forward to on special days. Macaroni and cheese is a quick example that comes to mind.  It’s gooey and delicious and generally just makes us feel good when we consume it. 

For me, after working three super stressful and physically demanding twelve hours shifts back to back at the hospital, one of my favorite ‘release activities’/coping mechanisms is to curl up with a pile of snacks within reach and watch hours of uninterrupted Hulu.  Needless to say, while it does bring me relief from stress and allows me to relax my mind, it’s not necessarily a healthy way to deal with my stress. Usually my snacks are a mix of salty and sweet maybe even fried and rarely does it include fresh fruit or vegetables; especially now that it’s wintertime. 

During finals week, when I know for certain that I’ll be spending hours on end locked in my room glued to a computer screen, my go-to comfort meal includes pizza, a large caffeinated beverage, and Twizzlers (my standard selection since my freshmen year of college).   Are these the healthiest options for refueling my body or boosting my brain cells?  Absolutely not.  But they bring me comfort in times of high stress. 

I find it rather curious though because I know I feel more amazing when I have a healthier option vs the junk but the difference is that familiar sense of ‘comfort’ that seems to be lacking with the former.  Perhaps it is simply a matter of changing my own perspective as I continue to shift my mindset and thinking when it comes to my relationship with food or maybe it is a matter of redefining what comfort is for me entirely.    

Food and stress; is stress eating making things worse?

Comfort is synonymous with wellbeing; another word for healthy…wellness if you will.  With that in mind, it prompts one to consider the fact then that ‘comfort food’ should really be contributing more to one’s health rather than working against it and subsequently prolonging states of stress in our body.

Foods I mentioned as my own go-to favorites for example; pizza, candy, caffeine, fried foods…consumed in moderation are not horrendously dangerous.  But in a state of stress, they may actually be fueling the internal fire erupting within.

Food and stress; alternatives to reach for.

Consciously adjusting my views on what comfort is lets me expand and reframe how it is then reflected and embodied in my life. Maintaining that comfort is synonymous with wellness makes the adjustment easier as I consider alternatives to my current affections.

Avocado toast for example can be swapped for pizza. Avocado is one of the best foods to help with stress because of its high nutrients such as omega-3 fatty acids and magnesium. The perk to this swap is that you can add practically anything to it and it becomes almost like a pizza. One of the best versions I’ve created was topped with roasted chickpeas, sauteed mushrooms, alfalfa sprouts, pumpkin seeds, and a homemade honey mustard dressing. In-season fruit can be swapped for candy.

Generally, fruits with higher levels of vitamin C will be the best options in terms of stress reduction. These include citrus, guava, kiwi, papaya, strawberry, lychee, and persimmon.

Lastly, in place of caffeinated drinks, I can instead opt to sip on adaptogenic teas such as matcha, yerba mate, or ashwagandha. Adaptogens help the body respond to stress through hormone regulation while offering a gentle boost of energy.

a woman drinking matcha while using her mobile phone
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While food is only one factor in this much larger picture, at the end of the day when it comes down to it, it’s about listening to our bodies. Recognize what your triggers are and determine for yourself how you can effectively cope in a healthy way. Whether you meditate, go for a run, phone a friend, or grab a snack, do so in a way that allows for your chosen outlet to consume stress in its entirety, don’t let it consume you.

Bianca S

Blog

Consider for a moment the integral role that Black farms and Black-owned grocery stores have the full potential to play in our health and wellness as a people…now stop and ponder on the scarcity of the two that exists and the correlation to the overall health of the Black community. Research into the past can reveal the connection between the decline in Black farmers and the consequential shift in the overall health of our community that arose. As more and more farmers lost land and agricultural skills slowly became diminished from our bloodlines, we began to lose our connection to the land and thus ourselves. Without overlooking the existence of HBCUs such as Tuskegee University or Alabama A&M and the role that they’ve continued to play in the dedicated efforts to hold onto and pass on this particular skillset for over the last century, slowly the knowledge is reemerging in others not classically trained as many of us return to the old ways.

The Young Black Farmers Defying A Legacy of Discrimination

Recognizing what’s missing…

I think (in a perfect world) that there should exist a certain relationship between you and your food. I think that sometimes we consume food we have no real relationship to or with and thus we further perpetuate a disconnect from the land. I think that this relationship regardless of if the food is plant-based (or derived from animals) should be one that makes you realize and better understand that connection. Restoring this bond to the Earth through our food has a trickle-down effect that has the capacity to transform lives and create necessary change in the direction of self-preservation.

Rather than the corner store stockpiled with overly processed sweets and snack foods that we are all too familiar with; a grocery store stocked with plenty of fresh locally grown produce from farmers and gardeners in the community or neighboring communities could make a huge impact when it comes to reducing disease and improving overall wellness. If we visit Maslow’s hierarchy of needs, our physiological needs are at the base of the pyramid, of which food is included in. If the foundational needs are not met what is meant to come next is baseless (ie. without the right food health does not exist). We cannot build upon a foundation that is not sturdy; we need proper sustenance.

With the symbolic corner store in mind, we simply cannot overlook the fact many Black communities in both rural and urban settings are considered to be food deserts with limited access to grocery stores let alone farm-fresh foods. Often these communities are the ones hardest hit with the highest rates of preventable diseases such as obesity, diabetes, and hypertension. We can provide supporting evidence all day long as to why these facts exist but we should also take action rather than wait to be saved. While diet is only one of the contributing factors to these conditions, it is a major one that we must continue to circle back to because it’s the easiest to neglect but also with the right resources it is undoubtedly the most simple to correct.

Doing for self…

One way we have of taking back our power and putting our health back into our own hands is through intentional agriculture, which includes gardening. The benefits are expansive and include but are not limited to reducing greenhouse emissions, improving mood, increasing vitamin D exposure, reducing dementia risk, and increasing the nutritional value of food.

It wasn’t so long ago that our ancestors stepped off the farm. Many of these skills are only two or three generations removed from us, still fresh enough in our DNA to recall or pick up quickly. Urban gardening falls under the umbrella of intentional agriculture and is becoming increasingly popular as is homesteading as more of us begin to reclaim and reconnect to nature and our heritage.

Black Panther Inspired Farming

In urban gardening, people find creative ways to incorporate gardening into spaces that otherwise would not be deemed suitable to harbor vegetation or they find ways to upcycle materials to recreate ecosystems that will sustain plant life. Some of the most significant benefits of this form of gardening are that it increases access to safe food, offers reduced food costs, teaches skills, and it fosters healthy relationships in community building. Likewise, in homesteading, individuals are essentially living the farm life. Often there is an element of animal raising involved and combined with gardening/farming and a way of life that is entirely self-sufficient. Homesteading can be applied to either an urban or rural setting.

Urban Farming in Atlanta

Bringing everything full circle…

There is a growing trend among Black people both young and old to grow our own food in an effort to live more sustainable and wellness-centered lifestyles. Many who are moving in this direction are doing so for ethical reasons and some for more radical ones but the basis usually always leads back to health reasons.

There is a growing expansion of consciousness as it relates to how we see ourselves and how we interact with nature. Growing our own food or getting as close to it as possible is where many of us find a comfortable intersection between the two. The practice of intentionally growing one’s own food allows the individual to be fully aware of where their food comes from while simultaneously making one aware of the impact they have on their environment and potentially creating a new role for them within their community.

Small neighborhood farms offer this same sort of energy but with the added chance to touch the lives of more people in the process. This is where the neighborhood grocery comes into play as the operation is expanded beyond the plot of land and to storefronts where local farmers and gardeners may sell their crops to members of the community for affordable prices.

Having lived in Seattle for the last three years before the pandemic, I’d grown accustomed to visiting the farmer’s markets to do most of my grocery shopping. Huntsville, unfortunately, is very limited in this regard. I’ve been lucky enough to have been able to start a small garden of my own and start to learn the process of gardening; but for my staple items, the things I knew I couldn’t grow myself (basically everything), I knew I didn’t want to continue to rely on large chain stores like Walmart and Krogers.

My blessing has been the Oakwood Farms Market, which is run through Oakwood University, one of the eleven HBCUs home to Alabama. This market, in particular, caters to vegetarians and vegans with their selections offering a large variety of locally grown fruits and vegetables, and in my mind is the epitome of a true health food store.

While it is a great responsibility, there is so much potential for enrichment that comes with this. Not only does a community-owned grocery store create a source of circulating capital and income, but it also offers a safe space to discover and learn, and (such as in the case of Oakwood Farms Market) it offers a meeting ground for other members of the community to come and collectively share their own gifts and talents as vendors. Not to mention there is the added opportunity to serve as a type of international and cross/cultural hub when the market/grocery features items from other regions of the world which has its own set of advantages and benefits.

How could a model such as this help to reframe and revive health and wellness in our community on a larger scale? By keeping in mind that prevention is key and remembering that nutrition is the basis of health, the model can expand from there and be tailored further to suit the specific needs of that individual community. Solely examining this concept with food at the center of the equation, a grocery store dedicated to bettering the community it serves is a crucial asset; establishing a partnership with growers from the community only furthers growth and development as it pertains to improving the health of a community.

Real soul food is food that enhances the soul, our central sun, our melanin, our carbon. Fruits, vegetables, grains, this it the REAL soul food.

-Dr. Sebi