Kwanzaa Celebration Healthy Eating Food Demo

Kwanzaa Celebration Healthy Eating Food Demo


Kwanzaa Nzingah

I was fortunate to be able to give a healthy eating food workshop for a Kwanzaa Celebration I produced (Towards Love: Healing our Community through Self-Care). During the session I discussed my personal journey. How I used food as a way to heal my body and beyond. Here are 5 main tips towards healthy eating.

    1. Conquer one thing at a time. Often times when we approach taking on healthier decisions when it comes to the food we eat we make extreme changes overnight. The cold-turkey approach can work with some of us but most of us need to make small steps towards our bigger vision.  Eliminate one thing at a time or one meal at a time for instance breakfast. Once you feel that you can do these things quite comfortably then move on to the next line item, for example lunch or snacks. There is a Haitian proverb that states, “Little by little the bird builds its nest.” One day you will wake up and see how the culmination of these small steps lead you to lifestyle overhaul.
    2. Drink water. It sounds simple and insignificant at the same time. But dehydration can be connected to ailments like constipation, headaches, inflammation, and even high blood pressure. Eliminate soft drinks, and processed juices from your daily regimen so you can meet your daily water requirements. If possible try to drink a gallon of water at minimum drink half your body weight and fluid ounces in water. (I.e. if you weigh 100 lbs drink 50 fluid ounces of water).
    3. More produce less processed.  Minimize your intake of processed foods. These items are full of preservatives and chemicals to allow a longer shelf life. Many of which have been connected hormone disruption, and cancer. Please not this includes vegan food. Many assume because a food is vegan that it implies that item is health. Processed food is processed food whether its vegan or and will have the same implications on your health. Eating more foods from the produce aisle will allow you to make healthier choices. 
    4. Eat more plants. Research is showing in a significant what how a whole foods plant-based diet is great for preventing and reversing chronic disease. Try making one meal a day vegan or possibly committing to 2-3 days a week where you will be entirely plant-based. 
    5. Eat (drink) more greens. Greens are a great source of iron, oxygen, and fiber to the body. Let’s not forget a great source of energy. By incorporating more greens in your diet you can reduce inflammation, prevent and eliminate anemia, and help with constipation. A great way to get a great dose of greens is via a green smoothie. 

Below are few recipes I made and shared during the cooking class. 

Khepra Raw Chilli


1 c sundried tomatoes

1 red onion

Hot pepper to taste (jalapenos or scotch bonnet)

1 sweet bell pepper red yellow or orange

1 bunch of parsley

1 cup coconut water

½ c extra virgin Olive oil

2 tbsp Chili powder

1 tbsp cumin

2 c fresh tomatoes

Avocado chunks

Fresh corn



Add all the ingredients except for avocado, corn and scallions in a blender. Partiality blend the ingredients.  Pour contents into a nonmetallic bowl. Mix in avocado chunks, fresh corn, and scallions. Enjoy!





Heavy Metal Smoothie


  • 1 Bunch of Cilantro
  • ½ Bunch of Parsley
  • 1.5 cups of Mango
  • 1-2 bananas
  • 1 tbsp of fresh ginger
  • 2 tbsp of fresh mint
  • 2-3 dates (optional)
  • 1.5 cups coconut water 



Directions: Place in blender. Blend until smooth.


Nacho Cheese


2 cups cashews, soaked at least 2 hours

1⁄4 cup water, plus additional to thin, if needed

2 tablespoons lemon juice

2 teaspoons sea salt

2 small cloves of garlic

2 cups red peppers, chopped

1 jalapeno pepper

Place all the ingredients into the blender (peppers go into blender first) and process until

smooth. Stop occasionally to scrape down the sides of blender with a rubber spatula. Chill

for at least 2 hours before serving. Store in sealed glass container in the refrigerator.

Nacho cheese will last for five days.

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