Eliminating Heart Health Disparaties Amongst African-American Women
Heart Health

The Wake Up Call

My open heart surgery was a wake up call. It was a wake up call to eat right and exercise! In eating right, I have am always looking for creative ways to eat more fruits and vegetables, while decreasing fried foods, animal and saturated fats. Therefore, I would like to share a crowd pleasure.




1 Bag of Fresh Kale
1 cup of craisins or raisins
1 cup of pine nuts (substitute:sunflower seeds or pumpkin seeds)
1 onion sliced up julienne style
1 cup of shredded carrots (substitute: red pepper sliced up julienne style)
1 garlic bulb (chopped)
2 Tablespoons of grated or chopped ginger (dried)
2 Tablespoons Texturized Vegetable or Soy Protein
¼ cup Bragg’s Liquid Amino (healthy soy sauce substitute without the salt)
¼ cup Apple Cider Vinegar
2 Tablespoons of Maple Syrup
1 Tablespoon of Sea Salt
1 Teaspoon of Garlic Salt

Rinse kale (even if bag states it is rinsed). Tear into bite size pieces. Cut up stems—they’re good for you. Shake off excess water. Mix-mix-mix all ingredients well in a large bowl. Let it sit in the refrigerator a few hours before serving. These are approximate measurements, but you can season to taste. Also try experimenting with different ingredients. You can’t go wrong doing the right thing because "Right don't wrong nobody." People will love it--Enjoy!


3 teaspoon olive oil, divided
1 14-ounce package firm, water-packed tofu, rinsed and crumbled
1½ teaspoon chili powder
1 teaspoon ground cumin
½ teaspoon salt, divided
1 small zucchini, diced
¾ cup frozen corn, thawed
4 scallions, sliced
½ cup vegan cheddar “cheese”
½ cup fresh salsa
¼ cup chopped fresh cilantro

• Heat 1½ teaspoon olive oil in a large nonstick skillet over medium heat.
• Add tofu, chili powder, cumin and ¼ teaspoon salt.
• Cook, stirring, until the tofu begins to brown, 4 to 6 minutes. Transfer to a bowl.
• Add the remaining 1½ teaspoon olive oil to the pan.
• Add zucchini, corn, scallions and the remaining ¼ teaspoon salt.
• Cook, stirring, until the vegetables are just tender, about 3 minutes.
• Return the tofu to the pan and cook, stirring, until heated through about 2 minutes
• Remove from the heat and stir in cheese until just melted.
• Top each serving with 2 tablespoons salsa and 1 tablespoon cilantro.
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