As a Black Dietitian of African Heritage- Nigerian to be specific, I am no stranger to the prevalence of diabetes and associated diseases like hypertension and dyslipidemia in my community. It is of my experience that most people want to make healthier choices but may not always have the knowledge or the means to do so.

Food is medicine and plays such a crucial role in our overall health. It can either promote disease or promote well being, depending on the choices we make. It all starts with what you  put on your plate, and subsequently your body.

Here are some life- enhancing, immune boosting, waist sliming, and disease curbing recipes that you can incorporate in your routine this year:



1 cup Almond milk (unsweetened) 

2 cups Spinach, raw

¼ cup Strawberries (frozen)

1/2 Green Apple, cored and chopped

1 tablespoons Ginger Root, Raw


Combine ingredients in a blender. Makes one serving.

cholesterol lowering Oatmeal

Serves 2


1 cup almond milk

1 cup water

1/2 teaspoon cinnamon

1 teaspoon vanilla extract

1 cup whole rolled gluten-free oats

1/2 cup fruit of your choice to top (apples/pears/berries/etc.)


Pour almond milk, water, and vanilla extract into saucepan over high heat until boiling. Pour in oats, continue to stir. When the ingredients return to a boil, reduce to simmer. Continue to simmer and stir for about 12-15 minutes until oats are of a creamy texture.


Serves 1


4 ounces Salmon, wild caught

1/4  Avocado

1/2 teaspoons Olive Oil, Extra Virgin

1 1/2 teaspoons Vinegar, White, Distilled

1 teaspoons Cilantro Leaf, Dried

2 Lettuce leaves

1/2 cups Tomato, Cherry,

1 ounce Mushroom, Raw

A pinch of Pink Himalayan sea salt

1/4 teaspoon black pepper


1. Preheat the oven broiler. Line a baking sheet with aluminum foil. Place the salmon on the foil. Season with salt and pepper. Broil 15 minutes, until fish is easily flaked with a fork.

 2. Sauté the mushrooms until tender. Place the tomatoes in a bowl, and drizzle with 1 tablespoon olive oil. Season with salt and pepper.

 3. In a large bowl, toss together the salmon, mushrooms, tomatoes, lettuce, avocado, cilantro. Drizzle with remaining olive oil and the vinegar.

 For more nutrition resources and scrumptious recipes, here are some of my free resources you can check out