WPB and FAMU Partnership

Yield: 4 cups

Ingredients

• 2 cups of dried sorrel (hibiscus) flowers

• 1 cinnamon stick

• 3-4 slices of fresh ginger

• 4 cups of water

• ¼ cup honey or alternative sweetener (adjust to taste)

• 1 tbsp lime juice (optional)

• Ice cubes (for serving)

Directions

Prep: 5 min, Cook: 45 min, Total: 50 min

1. Rinse the dried sorrel flowers under cold water to remove any dust or impurities.

2. Boil the water and add rinsed sorrel flowers, cinnamon stick, and ginger slices.

3. Reduce the heat to medium and let simmer for about 10-15 minutes.

4. Remove the pot from the heat and let it steep for additional 30 minutes to an hour.

5. Strain the mixture to remove the sorrel flowers, ginger slices, and cinnamon stick.

6. Stir the honey while the tea is still warm.

7. Add lime juice if desired.

8. Let the tea cool to room temperature. Serve over ice for a refreshing beverage.

A classic Mexican breakfast, traditional huevos rancheros (translated as “rancher’s eggs” or “country-style eggs”) are fried eggs served on hot corn tortillas and smothered in cooked salsa. When you cut into this healthier version, the yolks of the sunny-side-up eggs meld deliciously with the mild salsa, hearty beans, melted cheese, and creamy avocado.

Servings 4   Serving Size   1 egg, 1 tortilla, ¼ cup beans, 1/3 cup salsa plus toppings

Salsa Ingredients

• 1 teaspoon canola oil (or) 1 teaspoon corn oil

• 1/2 cup diced yellow onion (1 small)

• 1/2 cup diced poblano pepper (1 large), seeds and ribs discarded

• 1 small fresh jalapeño pepper (seeds and ribs discarded, minced)

• 1 1/2 teaspoons minced garlic

• 1 14.5-ounce can no-salt-added crushed tomatoes (fire-roasted preferred)

• 2 tablespoons of water

• 1/4 teaspoon salt

Huevos Rancheros Ingredients

• 1 teaspoon canola oil (or) 1 teaspoon corn oil

• 4 large eggs

• 4 6-inch corn tortillas (warm)

• 1 15.5-ounce can no-salt-added black beans (rinsed, drained)

• 1/4 cup shredded low-fat 4-cheese Mexican blend

• 1 small avocado (quartered, sliced)

• 2 tablespoons chopped, fresh cilantro (optional)

• 1 medium lime (cut into 4 wedges, optional)

Directions

1. In a medium saucepan, heat 1 teaspoon oil over medium heat, swirling to coat the bottom. Cook the onion for 2 minutes, or until it is almost soft, stirring frequently. Cook the poblano and jalapeño peppers for 2 minutes, stirring frequently. Stir in the garlic. Cook for 1 minute. Stir in the tomatoes, water, and salt. Bring to a boil. Reduce the heat to low. Simmer for 5 minutes. Remove from the heat. Cover to keep warm.

2. In a medium nonstick skillet, heat the remaining 1 teaspoon oil over medium heat, swirling to coat the bottom. Cook the eggs for 3 to 4 minutes, or until the whites are set and the edges are fully cooked.

3. Place a tortilla on each plate. Top each tortilla with the beans and an egg. Being careful not to break the yolk, gently top each egg with the warm salsa, cheese, and avocado slices.

4. Sprinkle each serving with the cilantro. Serve with a lime wedge.

In this healthy side dish recipe, sweet potatoes are tossed with maple syrup, butter and lemon juice and roasted until tender and golden brown. The delicious glaze that forms on these maple-roasted sweet potatoes transforms this ultra-simple dish into something sublime.

Prep Time: 10 mins

Additional Time: 1 hr.

Total Time: 1 hr. 10 mins

Servings: 12

Yield: 12 servings, about 1/2 cup each

Nutrition Profile: Diabetes-Friendly Healthy Immunity Low-Sodium Low-Fat Heart-Healthy Vegetarian Gluten-Free Low-Calorie

Ingredients

• 2 ½ pounds sweet potatoes, peeled and cut into 1 ½-inch pieces

• ⅓ cup pure maple syrup

• 2 tablespoons of butter, melted

• 1 tablespoon lemon juice

• ½ teaspoon salt

Equipment

• 9-by-13-inch baking dish

Directions

Step 1

Preheat oven to 400°F.

Freshly ground pepper, to taste

Step 2

Arrange sweet potatoes in an even layer in a 9-by-13-inch baking dish. Combine maple syrup, butter, lemon juice, salt and pepper in a small bowl. Pour the mixture over the sweet potatoes; toss to coat.

Step 3

Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring again every 15 minutes, until tender and starting to brown, 45 to 50 minutes more.

Ingredients

• Nonstick cooking spray

• ¼ cup packed brown sugar, divided

• 1 tablespoon all-purpose flour

• ¾ teaspoon ground cinnamon, divided

• ¼ cup water

• 4 apples, sliced

• 1 cup quick cooking oats

• 2 tablespoons of butter, melted

Directions

1. Heat oven to 350°F. Spray a baking dish with nonstick cooking spray. Set aside.

2. In a mixing bowl, combine ⅛ cup brown sugar with the flour and ½ teaspoon cinnamon. Add water and mix.

3. Add apple slices to flour mixture and stir to coat. Pour mixture into baking dish.

4. In a separate bowl, mix oats, and remaining brown sugar, butter and remaining cinnamon. Mix well until oats are evenly distributed. Sprinkle over fruit.

5. Bake 30-35 minutes or until fruit is tender.

Makes: 6 servings (1 cup per serving)

Preparation Time: 15 minutes

Cooking Time: 45 minutes

Ingredients

• 1 tablespoon vegetable oil

• 1 tablespoon butter

• ½ onion, chopped

• ½ teaspoon red pepper flakes (increase to 1 teaspoon if

• you like spicy food)

• ⅛ teaspoon garlic powder

• 1 pound collard greens, stems removed and chopped*

• 3 cups of broth (chicken or vegetable)

• 2 tomatoes, seeds removed and chopped**

• Salt and black pepper to taste 

Directions

1. Wash all vegetables, and remove seeds from the tomatoes. 

2. Collect, chop, and measure all ingredients before starting to prepare the recipe.

3. Heat the oil and butter in a large pot over medium heat.

4. Add the onion and cook for about 2 minutes until slightly soft.

5. Add the red pepper flakes and garlic and cook for 1 minute. Add the chopped collard greens, and cook for another minute.

6. Add the broth, cover, and bring to a simmer. Cook for about 40 minutes until the greens are tender.

7. Add the tomatoes.

8. Taste and add a small amount of salt and black pepper if desired.

9. Refrigerate the leftovers within 2 hours. Eat within 3 to 5 days.

* Preparing collard greens: First, remove any damaged outer leaves. Fill a large bowl with cold water and dunk the greens. Swish them around for a few minutes to help loosen any dirt on the leaves. Pour out the dirty water and fill the bowl with clean water. Swish the leaves under the clean water again to remove any additional dirt. Continue this process until the water in the bowl remains clear. To cut collard greens, fold each leaf in half with the stem at the fold crease. Either cut or tear the stem off. Stack several leaves on top of each other and roll the leaves up. Cut the roll of leaves in 1-inch-thick pieces.

** Removing tomato seeds: Turn the tomato on its side so the stem faces to the right. Cut the tomato down the center and use a ¼ teaspoon to spoon out the seeds

Ingredients

• Nonstick cooking spray

• 1 cup low-fat cottage cheese

• 5 eggs

• ½ teaspoon garlic powder

• ⅛ teaspoon ground black pepper

• 3 boneless, skinless chicken thighs, cooked and shredded

• 10 ounces frozen chopped broccoli, thawed

• ½ cup onion, finely chopped

• ¼ cup carrots, shredded

• ¾ cup reduced-fat cheddar cheese, shredded

Directions

1. Heat oven to 350°F.

2. Spray a baking dish with nonstick cooking spray and set aside.

3. In a mixing bowl, combine cottage cheese, eggs, garlic powder, and black pepper.

4. In a baking dish, layer chicken, vegetables, and cheddar cheese. Pour egg mixture over the ingredients.

5. Bake for 30-40 minutes or until the top is browned and a knife inserted in the center comes out clean. Let stand 5 minutes before cutting.

Makes: 6 servings (½ cup per serving)

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Ingredients

• 3 large, sweet potatoes, peeled and cut into 2 inch long and ¼ inch thick pieces*

• 1 tablespoon vegetable oil

• ½ teaspoon paprika

• ½ teaspoon salt

• ¼ teaspoon black pepper

• ½ teaspoon garlic powder

Directions

1. Preheat the oven to 450°F.

2. Wash and peel the sweet potatoes.

3. Collect, cut, and measure all ingredients before starting to prepare the recipe.

4. In a large bowl, toss the sweet potatoes with the oil to coat.

5. Add the paprika, salt, pepper, and garlic powder, and mix to coat. Spread sweet potato fries in a single layer on a baking sheet, making sure they do not overlap.

6. Bake about 20 minutes, turning halfway through, until they are tender and golden brown.

7. Turn the oven to broil, and cook for another 3 to 5 minutes until potatoes reach desired crispness.

8. Allow to cool for 5 minutes before serving.

9. Refrigerate the leftovers within 2 hours.

10. Reheat the leftovers in a single layer at 350°F until hot. Eat within 3 to 5 days.

* Be sure the sweet potato pieces are about the same size (so they cook evenly) and very thin (so they get crispy when cooking).

Makes: 2 quarts

Preparation Time: 5 minutes

Ingredients

Try these refreshing flavored combinations or create your own!

Watermelon Cucumber Lemon (or Lime)

• 1 cup watermelon ½ cucumber

• 1 lime or 1 lemon

• 5 mint leaves (optional)

Pineapple Grape Berry Kiwi (or Orange)

• 1 cup canned diced pineapple 10 strawberries or blackberries

• Pineapple juice from can 1 kiwi or 1 orange

• 1 cup of grapes

  
  

Directions

1. Wash all produce.

2. Collect, slice*, and measure all ingredients before starting to prepare the recipe.

3. Add all ingredients plus enough cold water to fill a 2-quart pitcher. Chill overnight in the refrigerator for the most flavor and store it in the refrigerator until ready to drink. The fruit will stay fresh in the water for up to 48 hours after being prepared.

4. After you drink the water, you can eat the fruit or blend it into a smoothie!

*Tips for releasing flavors of the produce:

Watermelon: Cut into small pieces (1 to 2 inches).

Citrus fruit (oranges, lemons, limes): Remove rinds, and slice them into thin pieces.

Cucumber: Slice into thin pieces.

Mint: Tear leaves.

Grapes: Slice in half.

Berries: Remove the top (strawberries only). Slice it into small pieces.

Kiwi: Remove peel, and slice into thin pieces

Ingredients: Lemongrass, ginger, lemons, water and honey or cane sugar

1. Lemongrass: is the main ingredient; you can use both the stalk and leaves for optimal flavor.

2. Ginger: is optional, but ginger tangy flavor pairs with lemongrass beautifully. Fresh ginger is recommended, but ground ginger will work as well.

3. Sweetener: I prefer raw honey; however, maple syrup and brown sugar also goes well. Be mindful of medical conditions that may affect your blood sugar. This tea can be made without sweetener as well.

4. Citrus: Lemon and lime add a zesty kick and a citrus boost. Use one or the other, not both.

How to Make Lemongrass Tea

1. Wash: Rine and remove any dry or tough outer layers for the lemongrass stalks and leaves.

2. Chop: Cut the stalk’s root end and upper part off, leaving the tender, pale yellow base and the green upper part. On a cutting board, chop the stalks into smaller pieces. Slice the ginger into smaller pieces as well.

3. Twist/ Fold the leaves to a length that will fit your pot. Twisting or folding releases more flavor from the lemongrass.

4. Boil water:  Fill a pot of water based on how strong  of a brew you want the tea and the number of cups you want to make. Bring water to a boil, and then add the chop lemongrass, along with sliced ginger into the pot.

5. Steep: After the pot has reached a rolling boil, reduce heat to medium-low and simmer for 5-10 mins.

6. Strain: Remove pot for stove and turn off heat. Carefully, pour the tea through a strainer, discarding lemongrass and ginger pieces.

7. Serve: The great thing with this tea. It can be served hot or cold based on your preference. Add a squeeze of lemon or lime juice or add lemon wedge or lime wedge as garnish. If serving hot you can drink right away sweeten to your taste. If serving cold let tea cool before refrigeration.

Serves 4 to 6

Ingredients

• 2 teaspoons finely grated lime zest (from 2 to 3 medium limes)

• 1/4 cup freshly squeezed lime juice (from 2 to 3 medium limes)

• 2 tablespoons honey

• 1 medium mango, peeled and diced (about 2 cups)

• 1 medium papaya, peeled, seeds removed, and diced (about 2 cups)

Instructions

1. Mix the lime zest, lime juice, and honey together in a medium bowl. Add the mango and papaya and stir to combine. Cover and refrigerate for at least 1 hour before serving.

"Mangoes are a delicious snack alone, however combining them with salsa is a great way to incorporate more vegetables into your daily diet."

Ingredients

• 3 ripe mangos, diced

• 1 medium red bell pepper, chopped

• ½ cup chopped red onion

• ¼ cup packed fresh cilantro leaves, chopped

• 1 jalapeño, seeded and minced

• 1 large lime, juiced (about ¼ cup lime juice)

• ⅛ to ¼ teaspoon salt, to taste

Instructions

1. In a serving bowl, combine the prepared mango, bell pepper, onion, cilantro and jalapeño. Drizzle with lime juice.

2. Using a large spoon, stir the ingredients together. Season to taste with salt and stir again. For the best flavor, let the salsa rest for 10 minutes or longer.

March is Kidney Health Awareness month

Why is Kidney Health so important

Kidney health is crucial because kidneys act as your body's filter, removing waste, toxins, and excess fluid, while also regulating blood pressure, balancing electrolytes, making red blood cells, and keeping bones healthy. When kidneys fail, waste builds up, leading to serious health issues like chronic kidney disease (CKD) and heart disease, highlighting the importance of maintaining these vital organs for overall well-being.

Key Functions of Healthy Kidneys

• Waste & Toxin Removal: They filter blood, removing waste, toxins, and extra fluid.

• Blood Pressure Control: Kidneys produce hormones that help regulate blood pressure.

• Red Blood Cell Production: They signal bones to make red blood cells.

• Electrolyte Balance: They maintain the right levels of minerals like salt and water in the body.

• Bone Health: They help regulate calcium and vitamin D for strong bones.

Racial Disparities in Kidney Health

Kidney disease disproportionately affects African Americans, who are three times more likely to develop kidney failure, largely due to higher rates of risk factors like diabetes and hypertension, coupled with socioeconomic barriers (housing, food, healthcare access) and a specific genetic variant, APOL1, which increases risk, leading to later diagnosis and poorer transplant outcomes despite potential genetic survival advantages on dialysis. 

Key Factors Driving Disparities

• Higher Prevalence of Risk Factors: More prevalent rates of diabetes, high blood pressure (hypertension), and heart disease significantly increase kidney disease risk in Black communities.

• Socioeconomic & Structural Barriers: Racial discrimination creates disparities in housing, education, employment, and access to healthy food, impacting overall health and ability to manage chronic conditions.

• Healthcare Access & Diagnosis: Lack of insurance and delayed diagnosis mean Black Americans often enter care at later stages, making kidney disease harder to treat.

• Genetic Factors: The APOL1 gene variant, linked to African ancestry, increases kidney disease risk, potentially protecting against certain infections but contributing to kidney scarring (FSGS) in some individuals.

• Sorrel (Hibiscus sabdariffa) Potential Benefits for Kidney Function

• Sorrel's effect on kidney function is a double-edged sword: its diuretic properties (due to compounds like vitamin C and A) can promote fluid balance and flushing, but its high oxalic acid content can increase the risk of calcium oxalate kidney stones, making it potentially harmful for those with a history of kidney issues, so it's best enjoyed in moderation as part of a balanced diet and consulted with a doctor if you have kidney concerns. 

Research sources sited:

The Johns Hopkins Bloomberg School of Public Health

The National Kidney Foundation

Harvard Health

“Let food be thy medicine and medicine be thy food.” – Hippocrates. 

The Florida A&M University Cooperative Extension Program is an equal employment/ educational opportunity access organization that provides research-based educational information and services only to eligible individuals and institutions regardless of race, color, national origin, religion, gender, age, disability, martial or veteran status.

  

February is American Heart Month

Your heart is much more than just a love symbol; it's your lifeline. Keeping your ticker in top shape is crucial for overall well-being. A healthy heart means more energy, better circulation, and a lower risk of cardiovascular diseases that can cramp your style.

Vital for Overall Health

• Circulatory System: The heart pumps blood through arteries, veins, and capillaries, which deliver oxygen and essential nutrients to every part of the body. It also helps remove waste products like carbon dioxide.

• Organ Function: All your organs and tissues rely on a steady flow of oxygenated blood to function well. A problem with the heart can lead to issues in other organs, such as the brain, kidneys, and liver.

Prevention of Cardiovascular Diseases

• Heart Disease: Conditions like coronary artery disease (CAD), heart attack, and heart failure are often linked to poor heart health. Lifestyle factors such as poor diet, lack of exercise, smoking, and high stress can increase the risk of these diseases.

• Stroke: Poor heart health can also increase the risk of stroke, as blood clots can form and travel to the brain.

• Hypertension (High Blood Pressure): This is a key factor in the development of heart disease, as it causes the heart to work harder, which can lead to weakening of the heart muscle or the development of plaque in the arteries.

Quality of Life

Maintaining a healthy heart contributes to a better quality of life. You’re more likely to enjoy physical activities, travel, spend time with loved ones, and engage in hobbies if your heart is functioning optimally.

• Balanced Diet: Focus on whole foods, including fruits, vegetables, lean proteins, and healthy fats (e.g., omega-3 fatty acids).

• Exercise: Regular physical activity strengthens the heart muscle, improves circulation, and helps maintain a healthy weight.

• Avoid Smoking: Smoking is a major risk factor for heart disease as it damages blood vessels and increases the risk of plaque buildup.

• Regular Check-ups: Monitoring blood pressure, cholesterol, and blood sugar levels can help identify potential problems early on and allow for prompt action.

• Manage Stress: Chronic stress can contribute to heart disease, so practicing stress management techniques like meditation, yoga, or deep breathing is important.

Research Sited:

Heart.org

Boone Health.com

“The groundwork for all happiness is good health.” – Leigh Hunt.