Plantains, a type of fruit similar to bananas, are eaten in various cuisines, including throughout the African diaspora.
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We tested over 50 sauces to find the healthiest and tastiest options. Here's what came out on top.
This slow-cooker porridge recipe features quinoa. Quinoa is a gluten-free pseudocereal (it's a seed!) that is a nutritional powerhouse and a complete protein. It contains a wide array of vitamins and minerals, including phosphorus, manganese, zinc and iron, many of which Americans don't get enough of.
Originally from Mesopotamia, farro is a type of wheat with a wonderful nutty flavor and toothsome texture. It's packed with plant-based protein, niacin, magnesium and zinc. Ancient wheat strains have also been found to have higher levels of antioxidants and carotenoids, important for eye health.
Fast-growing and drought-resistant, this ancient grain is an important crop in West Africa. It's a type of millet, making it gluten-free. Fonio's light and fluffy texture and mild favor make it work equally well with sweet and savory toppings.
At 6 grams per 1-cup serving, barley is high in fiber compared to many other whole grains. And it has high levels of prebiotic fiber, making it great for promoting healthy gut bacteria. Like oats, barley contains beta-glucans, a type of soluble fiber that's been shown to improve blood pressure and cholesterol levels.
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Using a slow cooker makes it easy to cook up almost any whole-grain porridge while you sleep. Short-grain brown rice slow-cooks to a soft and sticky texture reminiscent of rice pudding. Brown rice stands up to the long cooking time better than white, plus this whole grain contains some magnesium, phosphorus, thiamine and niacin (which get stripped from white rice).
"A traditional tuna casserole provides both protein and carbohydrates to keep you full, and is kid-friendly and easy to make," RD Maya Feller says about this tuna casserole recipe.
