Sweet Potato Pie

           2 c  Sweet potatoes, drained           
           4  T  Margarine,melted
           3  Eggs
           1  c  Sugar
           1  tsp Cinnamon
           1/4  tsp Grated nutmeg
           3/4  c  Milk
           1  tsp  Vanilla
           1  9" pie shell, baked
           1/4  c  Chopped pecans

Use a food processor or fork to mash sweet potatoes together with melted margarine.Blend in eggs,sugar,cinnamon and nutmeg. Add milk and vanilla.Pour mixture into baked pie shell.Microwave on 70% (medium high) 7 minutes. Sprinkle pecans over surface of pie.Rotating midway through cooking,microwave on 70 % (medium high) 6 to 8 minutes or until center no longer jiggles. If you prefer, you can bake it in the oven at 375 degrees for about 35-45 minutes or until it doesn't jiggle.

Yield: 8 servings

Grandmother's Southern Fried Okra

           1 lb Fresh okra, cut 1 inch pieces
           1 lg Green tomato, diced
           1 med Onion chopped
           1 Clove garlic, minced (optional)
           1 Jalapeno pepper halved & sliced, remove seeds if too hot
           2    Eggs beaten
           1/4 tsp Salt           
           1/4 tsp Black pepper
           1/2 c  Milk
           1 c  Cornmeal
           1/4 c  Vegetable oil

Combine okra, tomato, onion, garlic & jalapeno in large bowl. In separate bowl combine eggs, salt, pepper, milk. Pour egg mix over veggies and toss to thoroughly coat. Gradually add cornmeal until mixture on the okra and at the bottom of the bowl soaked up. Continue to toss till ingredients evenly mixed. Mixture will have a gooey consistency.

Heat oil in 10 inch skillet over med. heat until hot. Oil is ready when dash of cornmeal sizzles.
Spoon mixture evenly in skillet. Reduce heat to med low. Cover and fry till underside golden brown, 10-15 minutes. Then invert on plate and slide otherside up into skillet and cook uncovered 5-8 min until golden brown. Remove from skillet to paper towels to drain excess oil. Serve hot.

Yield: 6 servings

African Vegetarian Stew

           4 sm Kohlrabies, peeled and cut into chunks            
           1/2 c  Couscous or Bulgar Wheat
           1 lg Onion, chopped                   
           1/4 c  Raisins, dark or golden
            2    Sweet Potatoes, peeled and cut into chunks      
            1 tsp Ground Coriander
            1/2 tsp Ground Turmeric
            2    Zucchini, sliced thick            
            1/2 tsp Ground Cinnamon
            5    Tomatoes, fresh or 16 oz Can Tomatoes               
            1/2 tsp Ground Ginger
            1/4 tsp Ground Cumin
            15 oz Can Garbanzo beans               
            3 c  Water

Combine all the ingredients in a large saucepan. Bring to a boil, lower the heat, and simmer until the vegetables are tender, about 30 minutes.

Note: Serve the couscous separately, if desired. Parsnips may be substituted for the kohlrabi.

Yield: 8 servings

One Serving = Calories: 241 Carbohydrates: 42 Protein: 8 Fat: 2 Sodium: 22 Potassium: 658 Cholesterol: 0

Exchange Value: 2 Bread Exchanges + 2 Vegetable Exchanges

Source: Holiday Cookbook, American Diabetes Association

African Squash And Yams (futari)

           1 sm Onion; chopped, pared & cut into 1" pieces
           2 tbs Oil                                 
           1 c  Coconut Milk
           1 lb Hubbard squash; pared and cut into 1 inch pieces                  
           1/2 tsp Salt
           1/2 tsp Ground cinnamon
           2 medium size Yams or sweet potatoes        
           1/4 ts Ground cloves

Cook and stir onion in oil in 10-inch skillet over medium heat until tender. Stir in remaining ingredients. Heat to boiling. Reduce heat. Cover and simmer 10 minutes. Simmer, uncovered, stirring occasionally, until vegetables are tender, about 5 minutes longer.

Makes 6 to 8 servings

Betty Crocker Regional and International Recipes

African Green Pepper And Spinach

           1 med Onion; chopped
           1 med Green pepper; chopped
           1 tbs Oil
           1 med Tomato; chopped
           1 lb Fresh spinach; stems removed
           3/4 tsp Salt
           1/8 tsp Pepper
           1/4 c  Peanut butter

Cook and stir onion and green pepper in oil in 3 quart saucepan until onion is tender. Add tomato and spinach. Cover and simmer until spinach is tender, about 5 minutes. Stir in salt, pepper and peanut butter. Heat just until hot.

Yield: 4 servings

Betty Crocker Regional and International Recipes

African Vegetable Stew

           1 Onion (very large) chopped
           1 Swiss chard bunch
           1 can Garbanzo beans (known also as chick-peas)
           1/2 c Raisins
           1/2 c Rice, raw
           2 Yams
           Several fresh tomatoes (or large can)
           1 Garlic clove
           Salt and pepper, to taste
           Tabasco sauce, to taste

Fry onion, garlic and white stems of chard until barely limp. Add chopped greens and fry a bit.
Either peel the yams or scrub them well with a vegetable brush, then slice them into thick slices. Add garbanzos, raisins, yams, tomatoes, salt and pepper. Cook a couple of minutes.
Make a well in the center of the mixture in the pot. Put the rice in the well and pat it down until it's wet. Cover and cook until rice is done, about 25 minutes. Add Tabasco sauce to taste.

Yield: 4 servings

African Tomato-avocado-buttermilk Soup

           3 lb Tomatoes, peeled and seeded
           2 tbs Tomato paste
           1 c  Buttermilk
           1 tbs Olive oil
           1 Avocado, mashed to a puree
           Juice of 1 lemon
           2 tbs Finely minced fresh parsley
           Salt and pepper to taste
           Hot pepper sauce
           Garnish: 1 Cucumber, peeled, seeded, and diced, sour cream, plain yogurt, or creme fraiche

Puree tomatoes in a food processor or food mill, then press through a sieve to remove seeds. In a large mixing bowl, beat the pureed tomatoes, tomato paste, buttermilk, and oil. Toss pureed avocado with 1 tablespoon lemon juice to hold the color. Add the avocado, remaining lemon juice, and parsley to the tomato mixture; stir to mix well. Season to taste with salt and pepper, and a generous number of drops of hot pepper sauce. Refrigerate several hours before serving.

At serving time, taste soup for seasonings. Ladle into individual bowl and have guest garnish their portions with cucumber and sour cream. Pass hot pepper sauce around to add more piquancy.

Makes 8 to 10 servings.

Benne Cakes

           You will need: oil to grease a cookie sheet
           1 cup finely packed brown sugar
           1/4 cup butter or margarine, softened
           1 egg, beaten
           1/2 teaspoon vanilla extract
           1 teaspoon freshly squeezed lemon juice
           1/2 cup all-purpose flour
           1/2 teaspoon baking powder
           1/4 teaspoon salt
           1 cup toasted sesame seeds
Preheat the oven to 325. Lightly oil a cookie sheet. Mix together the brown sugar and butter, and beat until they are creamy. Stir in the egg, vanilla extract, and lemon juice. Add flour, baking powder, salt, and sesame seeds. Drop by rounded teaspoons onto the cookie sheet 2 inches apart. Bake for 15 mintues or until the edges are browned. Enjoy!

Benne cakes are a food from West Africa. Benne means sesame seeds. The sesame seeds are eaten for good luck. This treat is still eaten in some parts of the American South.

Recipe by HarperCollins

Peanut Soup with Okra Croutons

           1/2 tb Peanut oil
           1/4 ts Crushed red pepper flakes
           1/2 tb Coriander seeds
           1/2 c Celery, diced
           1/2 c Carrot, diced
           2/3 c Butternut squash, diced
           2/3 c Potatoes, diced
           1 c Peanuts, roasted, shelled & unsalted
           6 c Stock
           1 tb Lemon juice
           Salt & pepper

Okra Croutons

           1 1/2 c Okra, thinly sliced
           3 tb Cornmeal
           1/4 ts Cumin
           1/4 ts Cayenne
           1/4 ts Herbal salt
           Olive oil spray

Place oil, pepper flakes & coriander in a large non-stick pot & fry over moderate heat until the seeds begin to darken. Add vegetables & peanuts & cook for 3 minutes. Pour in the stock & bring to a boil. Cover, reduce heat & simmer 30 minutes. Cool slightly & puree. Gently reheat, add lemon juice & season to taste. Serve in shallow bowls garnished with okra croutons.

CROUTONS: Prehaet oven to 375F. Rinse okra under running water, drain & pat dry with paper towels. Combine cornmeal, seasonings, salt & okra in a bag. Seal & shake well.

Spray a baking sheet with oil, spread okra slices in a single layer & spray them with oil too. Bake until crisp & browned, spraying & stirring twice during cooking. Should take 30 minutes.

Yield: 6 servings

Yamuna Devi, "Yamuna's Table"

Sweet Potato Fritters

            1 lb Sweet potatoes; peeled and coarsely shredded          
            3 lg Eggs
            3 tb Flour
            1 sm Onion; coarsely shredded                 
            Vegetable oil for frying


157 calories 5 g fat 5 g protein 106 mg cholesterol 23 g carbohydrate 217 mg sodium

1. Spread potatoes and onion on clean dish towel; roll up, twisting towel to extract excess moisture from vegetables.

2. In bowl, whisk eggs, flour, 1/2 t salt and 1/4 t pepper until smooth

3. In large nonstick skillet, heat 1/4 cup oil over medium-high heat. Ad vegetables to batter; mix. Spoon mixture into skillet, allowing heaping 1 T for each fritter; with back of spoon, flatten slightly. Fry, six fritters at a time, 4 minutes. Turn; cook 2 to 4 minutes. Drain on paper towels; keep warm while frying remaining fritters, adding more oil if necessary.

Yield: 6-8 Servings

From: McCall's August 1993 Happy Charring

Black-eyed Peas With Ham

           3 1/2 c  Fresh black-eyed peas or Frozen, thawed
           3 c  Chicken stock or canned low-salt broth
           4 oz Ham, finely chopped
           1 sm Yellow onion, chopped
           2 tb Balsamic vinegar or red wine vinegar
           3 lg Garlic cloves, minced
           1    Bay leaf
           1/2 ts Dried thyme, crumbled
           1/4 ts Dried crushed red pepper

Bring all ingredients to boil in heavy large saucepan. Reduce heat and simmer until peas are tender, stirring occasionally, about 45 minutes. Season to taste with salt and pepper.

Yield: 6 servings

E-mail Nancy J if you have any good recipes to add, Thanks!

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