CHAPTER 7 West Africa: Nigerian American and Ghanaian American Food Practices


• Palm oil: Red palm oil availability can be limited and expensive in the US. To improvise, stews and sauces can be made with other vegetable oils (canola, corn, soybean, etc.) and tomato sauce or by adding tomato paste or sauce to soups and stews to simulate the red color of palm oil. Because palm oil is high in saturated fatty acids, dietary guidance advises limiting palm oil use or sub- stituting heart-healthy oils, especially for those at high risk for or managing cardiovascular disease and diabetes. Another healthful practice is to minimize frying of palm oil but rather add it to food being cooked or boiled. Palm oil is a source of vitamin E, alpha and beta carotenes (precursors of vitamin A), and more healthful medium- chain fatty acids. Limiting the quantity of palm oil used is advised for heart health; suggesting it be avoided may be met with resistance by those who are accustomed to palm oil.39


• Leafy greens: Nigeran or Ghanaian vegetable soup pre- pared traditionally with pumpkin or taro leaves, water- leaf, and many other herbaceous West African vegetables can be prepared with spinach, kale, or collard or turnip greens or with watercress in lieu of bitter leaf, found in tropical markets.


• Fruits: Tropical fruits such as mango and papaya may not be available year-round; other fruits that may be familiar, such as avocadoes, cantaloupe, watermelon, and oranges, likely are. Tey are often affordable and available. Fruits such as apples, berries, grapes, and peaches are often acceptable alternatives.


• Nonstarchy vegetables: Hot peppers, green peppers, okra, onions, and tomatoes—common in West African meals—are readily available for traditional dishes. In the US, asparagus, cabbage, okra, spinach, squash, eggplants, cucumber, and green beans are available alternatives for many West African American home cooks.


• Tenderizers: Many West African Americans prefer Kanwa as a tenderizer for beans, bitter greens, and meat because it provides a unique flavor and thickening for soups and stews. High-sodium tenderizers such as Kanwa or baking soda are used to shorten cooking times and tenderize. Using pressure cookers and cooking with high temperatures also shorten the cooking time of dry beans without the addition of high-sodium tenderizers.


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Counseling Strategies and Considerations For those with Nigerian and Ghanaian heritage in the US, traditional food and health practices will vary and reflect the culture of their country of origin, ancestral region within their country, and their ethnicity or tribe, as well as their religious beliefs. For culturally sensitive nutrition counseling and to promote better health outcomes, recognizing and honoring these differences among those with West African heritage is important. Also important is awareness of the person as either an immigrant, refugee, or among descendant populations, as well as their socioeconomic, literacy, educa- tion, and acculturation levels.


Nutrition counseling of people with Nigerian and Ghanaian heritage depends heavily on individualized assessment and not on assumptions about their cultural heritage and involvement. Refer to Tips and Strategies for Nutrition Counseling and Care of Nigerian Americans and Ghanaian Americans on the next page. Chapter 2 addresses general guiding principles for culturally sensitive nutrition assessment, communication, and counseling.


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