TheVegucator
Empowering Health: A Journey to Thriving Together By Dawn Hilton-Williams
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hile it’s no secret that African Americans lead in risk factors for our top chronic diseases, you may not know that, according to the Office of Minority Health, a staggering 50 percent of our community is experiencing some form of cardiovascular disease. From heart disease, hypertension, and Type 2 diabetes to a spectrum of other health challenges like most cancers, kidney diseases, and various autoimmune disorders, it seems like our community has been dealt a bad hand. But the good news is that for as many as 98 percent of us, we can reshuffle the deck! Contrary to popular belief, the chronic diseases that plague African Americans are primarily driven by lifestyle choices we make every day and while we do share family DNA, it is the decisions we make in our daily lives that pull the trigger on chronic diseases, not the DNA’s presence alone. This is a powerful revelation and crucial distinction means we have the power to alter the trajectory of our health outcomes. Knowledge is a superpower! As we roll out our new series, “Your Transition to Health-Wealth,” we’ll provide culinary and nutritional information that has undergone the scrutiny of peer-review and subject matter experts, as well as publication in top medical journals. We’ll also supply awardwinning, whole food, plant-based vegan recipes that are easy to create and full of flava! Armed with information that empowers and recipes that delight, our new series will take you on a journey where knowledge isn’t just power, it’s the catalyst for rewriting your health narrative and investing in a future where you’re thriving!
Flava facts for men
• African American men are more likely to experience hypertension. Enjoying a whole food, plant-based vegan lifestyle is effective in significant reduction of blood pressure and management of hypertension. • African American men have an increased risk of Type 2 diabetes. Enjoying a
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Creole Red Beans (express version)
by Dawn Hilton-Williams Prep time: 20 minutes / Cook time: 35 minutes / Storage: In fridge 10 days, freezer 90 days / Serves: up to 8
Ingredients
• 5-15 oz cans red kidney beans, drained and rinsed • 3-4 links of Field Roast Brand (vegan) • Apple Sage sausage, uncased and diced • 3/4 cup celery, cleaned and finely diced • 1/2 cup yellow onion, finely diced • 1/4 red bell pepper, diced (optional) • 1/2 cup flat leaf parsley, chopped (optional) • 7 cups water • 1 tablespoon liquid smoke • 3 bay leaves • 1 tablespoon paprika • 2 teaspoon garlic powder • 2 teaspoon dried thyme • 2 tablespoon creole seasoning • 1/2 teaspoon pepper (optional) • 1 tablespoon neutral oil (optional) • 3 vegetable bouillon cubes
Method
1 Preheat oven at 425 degrees and prepare a parchment or lined baking sheet 2 Prepare vegan sausage (remove casing and dice) place in bowl and lightly drizzle of neutral oil, spread onto baking sheet, place in preheated 425 degrees oven for 12 minutes (or until lightly browned), remove and set aside 3 Combine dry ingredients: thyme, garlic powder, paprika, pepper, whole food, plant-based vegan lifestyle improves insulin sensitivity, making it a healthful choice for diabetes prevention, management and abatement. • African American men have a significantly higher risk of prostate
creole seasoning and set aside 4 Add rinsed kidney beans to a large bowl and set aside 5 Place medium or large pot over medium heat, adding either a drizzle of oil or an additional ¼ cup of water, add celery, onion, bell peppers and ½ teaspoon of the blended spices, stir to combine, then lid over medium low for up to 4 minutes 6 Remove veggies from pot, place on a temperature safe plate, place in refrigerator (speed cool down) 15 minutes and add to kidney beans bowl 7 Over high heat, add 2 bay leaves, veggie bouillon and 6 cups of water, bring to a low rolling boil, reduce to medium low, cover for 10 minutes 8 Remove lid, add kidney bean bowl mixture, liquid smoke, stir to combine, replace lid and cook for 20 minutes 9 Remove from heat and add remaining blended spices, vegan sausage; stir to combine 10 Remove bay leaves, taste for flavor, add flat leaf parsley (optional), serve, and enjoy! cancer. A diet rich in minimally processed, plant-based foods, like broccoli, cabbage, collards and thousands of other fruits, whole grains, nuts, seeds and vegetables, significantly lowers your risk of prostate cancer. P