African Archives - Food For Healthy Bones https://food4healthybones.com/cuisine/african/ Irma Jennings Sat, 14 Mar 2026 15:13:13 +0000 en-US hourly 1 https://wordpress.org/?v=6.9.6 https://food4healthybones.com/wp-content/uploads/2022/01/cropped-irma_and_skelly-32x32.webp African Archives - Food For Healthy Bones https://food4healthybones.com/cuisine/african/ 32 32 Berbere Spice Mix https://food4healthybones.com/recipes/berbere-spice-mix/ Mon, 16 Feb 2026 22:21:31 +0000 https://food4healthybones.com/?post_type=wprm_recipe&p=12182 Berbere is a traditional Ethiopian spice blend known for its deep red color, warm heat, and layered aromatic flavor. It’s one of the defining seasonings of Ethiopian and Eritrean cooking and is often described as bold, earthy, slightly smoky, and gently sweet beneath the spice.

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Berbere Spice Mix

Berbere is a traditional Ethiopian spice blend known for its deep red color, warm heat, and layered aromatic flavor. It’s one of the defining seasonings of Ethiopian and Eritrean cooking and is often described as bold, earthy, slightly smoky, and gently sweet beneath the spice.
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Prep Time 10 minutes
Total Time 10 minutes
Course Spice
Cuisine African
Servings 4
Calories 8 kcal

Equipment

  • 1 measuring spoon
  • 1 bowl
  • 1 glass jar with lid

Ingredients
  

  • 2 tsp paprika
  • 1/2 tsp cayenne pepper
  • 1/2 tsp ground coriander
  • 1/2 tsp ground cumin
  • 1/4 tsp ground ginger
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/8 tsp ground fenegreek
  • 1/8 tsp ground cinnamon
  • 1/8 tsp ground nutmeg
  • 1/4 tsp sea salt
  • 1/4 tsp black pepper

Instructions
 

  • Combine all spices in a small bowl.
  • Stir well to distribute evenly.
  • Store in a small airtight jar.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 8kcalCarbohydrates: 1gProtein: 0.3gFat: 0.3gSaturated Fat: 0.1gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.1gSodium: 147mgPotassium: 43mgFiber: 1gSugar: 0.2gVitamin A: 601IUVitamin C: 0.3mgVitamin E: 0.4mgVitamin K: 1µgCalcium: 9mgIron: 0.5mgMagnesium: 5mgPhosphorus: 8mgSelenium: 0.3µgZinc: 0.1mg
Keyword Berbere, Spices
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]]> Squash and Chickpeas With Honey https://food4healthybones.com/recipes/squash-and-chickpeas-with-honey/ Tue, 06 Feb 2024 20:02:12 +0000 https://food4healthybones.com/?post_type=wprm_recipe&p=10372 This colorful sheet-pan dinner is a wonderful combination of cold-weather vegetables (squashes) and warming spices that will perk up any weeknight or weekend. This recipe has the added impact of calcium and potassium.

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Squash and Chickpeas With Honey

This colorful sheet-pan dinner is a wonderful combination of cold-weather vegetables (squashes) and warming spices that will perk up any weeknight or weekend. This recipe has the added impact of calcium and potassium.
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Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Course Lunch, Side Dish
Cuisine African, American
Servings 4
Calories 254 kcal

Equipment

  • 1 baking sheet pan
  • 1 knife
  • 1 bowl

Ingredients
  

  • 2 15 oz chickpeas canned, drained and rinsed
  • 6 cups butternut squash honey nut squash or delicata squash or a mix of all. Peeled, trimmed, seeded and cut into 1 inch cubes
  • 1 3/4 tsp Ras el Hanout or Berbere or garam masala
  • 1 1/4 tsp salt
  • 5 sprigs thyme
  • 3 tbsp olive oil
  • 1 red onion small, thinly sliced
  • 1 tsp rice wine vinegar or apple cider vinegar
  • 1/2 cup cilantro or parsley if you prefer
  • 2 tbsp honey if you like your food with some extra kick use hot honey
  • 1/2 cup yogurt

Instructions
 

  • Heat oven to 425 degrees.
  • Line one sheet pan with parchment paper.
  • Drain and rinse the chickpeas and rub them dry and let them continue drying on paper towels.
  • Place the squash on the parchment paper-lined pan and and 2 tablespoons oil. Spread squash into an even layer and roast for 20minutes.
  • Combine the chickpeas in a medium bowl with red onion, remaining ¾ teaspoon Ras el hanout or berbere , ¾ teaspoon salt and 1tablespoon oil, and toss until well combined.
  • Add the mixture to the pan of squash and stir everything well. Continue roasting for another 30 minutes, tossing the mixture halfway through, until the squash is golden brown and tender, and the chickpeas and onions are slightly crispy.
  • Remove the pan from the oven, sprinkle vinegar and herbs on top and toss. Drizzle with honey and toss again to combine.
  • Taste and season with more salt, more honey and vinegar to taste. Serve with spoonfuls of yogurt.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
 
Ras el Hanout ingredients:
Cardamom, cumin, clove, cinnamon, nutmeg, mace, allspice, dry ginger, chili peppers, coriander seed, peppercorn, sweet and hot paprika, fenugreek, and dry turmeric.
 
Berbere Ingredients:
  • Sweet: Cardamom, cinnamon, cloves, paprika, and allspice
  • Savory: Paprika and allspice
  • Earthy: Fenugreek, nutmeg, turmeric, and cayenne

Nutrition

oxalates: 14mgCalories: 254kcalCarbohydrates: 38gProtein: 4gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 4mgSodium: 752mgPotassium: 863mgFiber: 5gSugar: 16gVitamin A: 22563IUVitamin C: 49mgVitamin D: 0.03µgVitamin E: 5mgVitamin K: 20µgCalcium: 166mgIron: 2mgMagnesium: 83mgPhosphorus: 111mgSelenium: 2µgZinc: 1mg
Keyword chickpeas, Squash
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]]> Protected: Fonio Breakfast Porridge / Cereal https://food4healthybones.com/recipes/wprm-fonio-breakfast-porridge-cereal/ Wed, 15 Jun 2022 14:20:26 +0000 https://food4healthybones.com/?post_type=wprm_recipe&p=8429 There is no excerpt because this is a protected post.

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Fonio Breakfast Porridge / Cereal

Fonio is a kind of millet that has a nutty flavor – a cross between couscous and quinoa in both appearance and texture. It has been cultivated in West Africa for thousands of years, and is a favorite in salads, stews, porridges and even ground into flour. It’s gluten-free and nutritious because of two amino acids, cystine and methionine, which make it a favorite to be baked into bread for diabetics, those who are gluten intolerant or have celiac disease. 
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Prep Time 51 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course Breakfast
Cuisine African
Servings 2
Calories 233 kcal

Equipment

  • 1 pot

Ingredients
  

  • 1/4 cup Fonio like couscous
  • 1 cup oat milk
  • 2 tbsp walnuts chopped
  • 2 tbsp almonds cut
  • 2 tbsp prunes chopped
  • 1/4 cup blueberries

Instructions
 

  • Mix 1/2 cup Fornio
  • 2 cups water or milk of choice
  • add a pinch of sal
  • Bring mixture to a boil, stir and turn down to low
  • Stir occasionally for 3-5 minutes
  • Serve topped with walnuts, almonds, chopped prunes or figs, fresh blueberries.

Notes

Fonio is an African heritage grain — or ancient grain — that’s considered the continent’s oldest cultivated cereal.
Native to West Africa, it’s a staple most commonly enjoyed in the mountainous areas of countries like Burkina Faso, Guinea, Senegal, Mali, and Nigeria.
 
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 233kcalCarbohydrates: 27gProtein: 6gFat: 13gSaturated Fat: 1gPolyunsaturated Fat: 6gMonounsaturated Fat: 4gSodium: 57mgPotassium: 299mgFiber: 4gSugar: 18gVitamin A: 374IUVitamin C: 2mgVitamin D: 49µgVitamin K: 13µgCalcium: 217mgIron: 2mgMagnesium: 50mgPhosphorus: 95mgSelenium: 1µgZinc: 1mg
Keyword Fonio, Gluten Free, Osteopenia, Osteoporosis, Vegan, Vegetarian
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