African Food and Art

This blog explores the wisdom of African proverbs, the depth of folklore, the beauty of art, the stories of history, and the flavors of timeless African food recipes.

Forgotten Superfoods: Unlocking the Power of Vegetable Leaves

Vegetable Leaves and Greens People Often Discard But Are Edible

Yes, your salad could be healthier by adding new super greens. Carrot greens, radish leaves, beat leaves, broccoli greens, turnip greens, celery leaves, pumpkin and sweet potato leaves are your bodies new best friends.


Another good reason to add more leafy greens and vegetable leaves into your diet is that consuming these overlooked, nutritious green options supports a low-carbon, sustainable, and local food system.


Cooking greens in Ghana


Taste of Leaves and Greens 


Carrot Leaves taste mild, earthy, slightly bitter, and herbal.


Radish Greens tastes peppery, spicy, slightly bitter, and crisp.


Beet Greens are a love hate type of green, if you love earthy, sweet, slightly bitter, but smooth tastes then you will love beet greens.


Broccoli Leaves have a mild, slightly sweet, tender, broccoli like taste.


Turnip Greens tastes like a sharp, peppery, pungent, robust, bitter, savory new favorite green. If you love sharp tasting greens that let you know they are on your plate, you would love turnip greens.


Celery Leaves have a herbal, fresh, slightly bitter, celery like taste. This green is also a love hate green.


Sweet Potato Leaves tastes mild, slightly sweet, spinach-like, and are tender. 


Pumpkin and Squash Leaves taste earthy, slightly sweet, and fibrous.


The Forgotten Superfoods: Unlocking the Power of Vegetable Leaves


Sautéed radish greens


How to cook underutilized edible greens and leaves


Use Carrot Greens by adding the fresh greens to pesto sauce, salads, soups, or sautés. Carrot Greens are high in vitamin C, potassium, and calcium. They also contain chlorophyll, which helps to detoxify the body. Carrot Greens pair well with parsley, dill, garlic, and lemon zest.

Radish Greens are used in stir fry, soups, and as an addition to salads. Radish greens are rich in vitamins A, C, and K, plus iron and magnesium. Radish Greens pair well with mint, cilantro, and cumin.

Beet Greens are used in smoothies or sautéed like spinach in many pasta recipes. Beets greens are packed with antioxidants, vitamin K, iron, and magnesium. Beet Leaves play’s well with thyme, oregano, and nutmeg.


Broccoli and Cauliflower Leaves are rich in calcium, vitamin A, and fiber and is sautéd like kale leaves or add to soups and stews. Broccoli and Cauliflower Greens pair nicely with ginger, garlic, soy sauce, or sesame oil. 


Turnip Greens are an excellent source of calcium, folate, and vitamins A, C, and K. Cook like collard greens or add to pasta, pesto, soups, stews and casseroles. Turnip leaves flavor is enhanced when spices such as smoked paprika, mustard, or cayenne pepper is used.


Celery Leaves contain more calcium, potassium, and vitamin C than the stalks. Use as a garnish, in soups, or in smoothies for strong added flavor. A significant percentage of celery’s weight is in its leaves, so wasting them is inefficient for the environment. Dill, white pepper and garlic pair well with celery greens.


Sweet Potato Leaves are rich in antioxidants, vitamins A and C, and fiber. The best way to cook sweet potato leaves is to steam, sauté, or add to soups and stews. Sweet potato greens love coconut milk, curry powder, ginger, or chili. Eating the leaves doubles the crop’s utility, reducing the need for additional land and resources. 


Pumpkin and Squash Leaves are high in iron, calcium, and fiber. Pumpkin and squash leaves are already popular in African and Asian cooking; boil or sauté with curry powder, onions, and garlic for the best results.


Planning Planting plants

Every part of a plant requires water, energy, and labor to grow. Consuming the leaves ensures these resources are not wasted.


Leaves are often left out of the supermarket packaging but available in local markets or homegrown produce. Eating them promotes a low-carbon, local food system.


Did you know?


The leaves of the regular potato plant are toxic due to the presence of solanine, these leaves should never be consumed because they are toxic.

Week’s Best African Culture Posts

Kru Tribe Fine Boy Tradition

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Dream-nightmare story from the Kru people of Liberia: the newly chosen Fine Boy is temporarily celebrated with fanfare and pleasure. Kru Tribe Fine Boy Tradition Fascinating stories emerged during the Pepper Coast's glory days. Beginning in the 15th century, European traders established outposts along the Liberian coastline, drawn by its wealth of humans, spices, and other commodities.  Centuries later, in the 19th century, the American Colonization Society (ACS) founded settlements in Liberia and began journalling native stories.  Among these tales is a dream-nightmare story from the Kru people of Liberia, a story so intriguing it almost seems too good to be true because, in some ways, it is.   The Kru women periodically held elections to select a young, handsome man as their “Fine Boy.” The announcement of his selection was celebrated with a vibrant procession featuring music, singing, and dancing.  The newly chosen Fine Boy was placed at the front of the para...
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What is the difference between ugali and fufu

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How to make the popular African recipes Ugali and Fufu and what is the difference.  Ugali is a starch dish in Kenya and Tanzania made of fine cornmeal cooked in boiling water into a soft dough. Fufu is a thick, dough-like West African food made by boiling then pounding a starchy vegetable such as yam, plantain, or cassava or a mixture of starchy vegetables. The main difference between fufu and ugali is fufu is boiled first then pounded while ugali is simply boiled. Ugali recipe. Easy Ugali Recipe Prep time 5 minutes Cook time 30 minutes Total time 30 minutes Ingredients 4 cups finely ground cornmeal 8 cups water Directions Heat water to boiling in a saucepan. Slowly pour cornmeal into boiling water stirring continuously. Add more cornmeal if necessary until it is thick as soft bread dough. Serve immediately with vegetables, stew, or any dish you would use a spoon with to soak up the sauce, ugali is purposely bland tasting on its own. What is the difference between ugali ...
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Keto Moroccan Dinner Cooked Slowly

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Slow Cooked Moroccan Kefta Lamb Meatballs   Keto Tagine Morocco is at the geographic and cultural crossroads between Africa, Europe, and the Middle East.   In Morocco, the term tagine refers to a slow cooked stew as well as the pot the stew is made in. Kefta Tagine Kefta Tagine is a keto-friendly Moroccan lamb meatball food dish fitted for your low-carb lifestyle. The slow cooking of the meatballs allows the flavors to meld beautifully, creating a fragrant, hearty keto meal. The star of the Kefta Tagine dish is lamb, symbolizing the richness of Moroccan hospitality. Lamb meat has been a staple in North African cuisine for centuries, with lamb being central to celebrations and religious festivals.  Ground lamb meat is spiced and shaped into small balls, known as kefta, a preparation that dates back to ancient Berber traditions.  The kefta are seasoned with cumin, paprika, and coriander, spices that have shaped Morocco’s history in the global trading of spices whi...
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Berbere Spice Popcorn Topping Recipe

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Berbere Spice North African Popcorn Topping Recipe The best African spice for fresh popped popcorn is Berbere, a flavorful and aromatic bold spice blend from North Africa you buy at the local supermarket or online. Berbere is known for its bold mix of spices, often including chili peppers, garlic, ginger, fenugreek, cardamom, coriander, cinnamon, and cloves.  Berbere brings a balance of heat, sweetness, and earthy depth to any dish including fresh popped popcorn. The spice mix symbolizes community and hospitality, often prepared at home with slight variations to suit family preferences. Its fiery yet balanced flavor profile mirrors the complex and vibrant food of North African culture . In cities across Africa, popcorn is a common street snack and is often sold in cinemas, at markets, and by roadside vendors.  Berbere Spice Popcorn Topping Recipe Ingredients ½ cup poped popcorn kernels  2 tablespoons unsalted butter 1 teaspoon Berbere spice blend   1 teaspoon salt ...
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