On June 19th, 1865, federal troops arrived in Galveston, Texas to take control of the state and ensure that all enslaved people be freed. Juneteenth, as it was and is still called, has been celebrated by African Americans since the late 1800s. In 2021, President Biden signed legislation to make Juneteenth, which falls on June 19th, a federal holiday. Even before passing this bill, there was an observable increase in Juneteenth celebrations across the United States. 

How Did Juneteenth Begin?

The federal troops arrived in Galveston, Texas in June of 1865, a full two months after the Confederate general Robert E. Lee surrendered at Appomattox, Virginia. The arrival of General Gordon Granger and his 2,000 troops was to inform the nearly 250,000 enslaved African Americans in Texas of their freedom and the end of the Civil War. General Granger’s announcement put into effect the Emancipation Proclamation, which President Abraham Lincoln issued nearly two and half years earlier on January 1, 1863. The holiday, Juneteenth, is also called Juneteenth Independence Day, Freedom Day, or Emancipation Day. 

The post-emancipation period, or Reconstruction (1865-1867) marked an era of new hope, uncertainty, and struggle for the nation. Formerly enslaved people sought to reunite with families, establish schools, push laws into legislation, run for political office, and even sue slaveholders for compensation. Juneteenth, then, acts as a second day of independence in the United States. 

How Is Juneteenth Celebrated?

Despite the fact that it has been a long celebrated tradition in the African American community, Juneteenth is a monumental event that remains largely unknown to most Americans. The historical legacy of the day represents the value of never giving up hope in times of uncertainty. While many people may get the day off work for this federal holiday, early celebrations involved small family gatherings and prayer. As the years went by, later celebrations involved pilgrimages to Galveston to former enslaved people and their families. 

In 1872, a group of African American businessmen and ministers in Houston, Texas purchased 10 acres of land to create Emancipation Park. The park held the city’s annual Juneteenth celebrations for years. Today, celebrations often take place among families and food is typically a focal point. Some cities, including Washington D.C. and Atlanta, hold larger events that include festivals and parades with local businesses and residents. 

Due to the coronavirus pandemic, many Juneteenth celebrations were on hold for 2020 and 2021. That’s why celebrations ramped up in 2022 and future plans for the holiday are only growing. Galveston continues to remain a busy site for Juneteenth events, and artists dedicated a 5,000-square-foot mural in 2021. This year, in 2023, Galveston will celebrate the holiday with a scholarship ball, a banquet, and a festival. Organizers in Atlanta will hold a parade and music festival, while other cities, including Los Angeles, Brooklyn, Tulsa, And Philadelphia, will hold similar events. 

The Path To A Federal Holiday

Texas became the first state to designate Juneteenth as a holiday in 1980. All 50 states and the District of Colombia now recognize the holiday in some way, shape, or form. In the wake of the nationwide protests against police brutality in 2020, the push for federal recognition of Juneteenth gained new momentum. Congress rushed the bill through legislation in the summer of 2021. 

In fact, the House passed the measure by a vote of 415 to 14. The opposing votes came from members of the Republican party. Some of the opposers even argued that calling the new holiday Juneteenth Independence Day, echoing July 4, would create confusion among the American public and force them to choose a celebration of freedom based on race. 

The law went into effect on June 17, 2021, making Juneteenth the 11th federally-recognized holiday. The first federal Juneteenth holiday was observed the very next day after President Biden signed the bill into law. Juneteenth was observed on June 18, as June 19 fell on a Saturday.

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Each year on the third Monday of January, we observe Martin Luther King, Jr. Day (MLK Day) in the United States. Although it is a federal holiday, it is also a chance to reflect on the work that still needs to be done to establish racial equality. This year, aim to make this holiday more than a day off from work. Take the time to select and consider how you can get involved in civil rights issues around the world. 

Dr. Martin Luther King, Jr was born on January 15th, 1929. Best known for his work as a civil rights leader, King dedicated his life to working on racial equality and ending racial segregation in the United States. On MLK Day, we remember his life and achievements, but it took quite some time for Congress to make King’s birthday a federal holiday. 

A Brief History Of MLK Day

The bill first came to vote in the U.S. House of Representative in 1979, but it fell five votes short of the number required for passage. One argument against this day was that it would be too expensive, as a national holiday requires payment for federal employees. The other argument was that it would go against the longstanding tradition to have a holiday that honored a private citizen. King never held public office and, at the time, only two other figures had national holidays: George Washington and Christopher Columbus. 

The King Center sought out support from the general public and corporate community. It was Stevie Wonder’s release of the single “Happy Birthday” that truly popularized the campaign in 1980. Six million signatures were collected to petition for Congress to pass the law, which was the largest petition in favor of an issue in U.S. history. President Reagan, who initially opposed the holiday, signed a bill to create a federal holiday honoring Dr. King on November 2nd, 1983. On January 20th, 1986, the holiday was observed for the first time, and in the year 2000, all 50 states observed MLK Day for the first time. 

MLK Spent His Wedding Night In A Funeral Home

When MLK married Coretta Scott in June of 1953, they couldn’t stay in a hotel that would allow them, as African-Americans, to spend the night. What did they do? The newlyweds spent their first night as a married couple in an African-American-owned funeral home. Five years later, they were able to take a second, more pleasurable honeymoon in Mexico. 

His Birth Name Was Michael

At birth, MLK was given the name Michael King Jr, meaning that his father was Michael King. Later, his father changed his own name to Martin Luther, after the Protestant Reformation leader. He changed the name of his son when he changed his own name. 

The Most Famous Portion Of The “I Have A Dream Speech” May Have Been Improvised

Most people are aware of the first few sentences of this historic speech. It begins with, “I have a dream…,” and his “March on Washington” speech was very long. It was long enough to have been pre-written ahead of time. Historians, however, believe that King ad-libbed his most famous words on the day he gave the speech, August 28th, 1963. The ideas were similar to some that he expressed previously, but he delivered them in a uniquely powerful, memorable way. 

MLK Delivered That Speech To Over 250,000 People

As previously mentioned, MLK’s most famous speech was the “I Have A Dream” speech that he delivered at the Lincoln Memorial in Washington, D.C. He said “I have a dream that my four little children will one day live in a nation where they will not be judged by the color of their skin, but by the content of their character.” He gave the speech at the “March on Washington for Jobs and Freedom” event. The goal: to promote equal rights for all. Over 250,000 people listened to MLK speak that day, in awe of his words that would inspire future generations. 

There Are Over 900 Streets Worldwide Named For MLK

MLK is one of the most important figures that promoted equal rights via nonviolent tactics. He is a common namesake for streets and boulevards around the world. There are over 900 streets that bear MLK’s name. About 70% of those streets are in the Southern United States, with over 100 streets in King’s home state of Georgia.

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Roughly one in five adults in the United States currently lives with a mental health condition. Mental illness has become a topic of great interest, especially in the wake of the coronavirus pandemic, which saw higher rates of depression, stress, and anxiety. Despite the numbers, a negative stigma towards mental illness still exists in the Black community, and other communities of color. 

Historically and presently, the Black community has made significant contributions to the fight for social, racial, and economic justice. Is there complete social justice if mental health disparities exist, though? Mental health is an integral component to overall health, and the Black community continues to experience increased rates of anxiety, depression, and other mental illnesses. Many prominent Black psychiatrists, doctors, and psychologists explain that this negative view may stem from inadequate access to responsive mental health care. 

The Root Of This Negative Stigma

Christine M. Crawford, MD, MPH, suggests that this negative stigma can be traced back to slavery. During that era, the belief was that slaves were not sophisticated enough to develop mental health disorders, including anxiety and depression. Historic misconceptions such as these conditioned the Black community to ignore signs and symptoms of mental illness. Additionally, ignoring mental illness forced people to chalk up these experiences to being “tired” or “stressed.” These inaccurate descriptions became a part of the lexicon, passing down from generation to generation. Little did they know that these gross underestimations and inaccuracies would contribute to a culture of fear or misinformation about mental illness. 

Research On Mental Health In The Black Community

According to several research studies, the Black community is 20% more likely to experience mental health problems. Black emerging adults (ages 18-25) also have a higher risk of encountering mental health problems with lower rates of access to mental health services. Systemic barriers also exist disproportionately in the United States. A 2019 analysis found that 40% of the U.S. homeless population, 50% of the U.S. prison population, and 45% of U.S. children in foster care are Black Americans. The sad reality is that these disparities are not a new phenomenon.

A growing body of research also suggests that psychological changes and trauma can pass down genetically. Trauma from the past can be so engrained in genes that it passes from one generation to another. This puts future generations of Black individuals at a greater risk for developing mental illness. Additionally, there are indirect traumatic stressors that psychologically affect the Black community. These stressors include watching videos of police brutality, such as the killing of George Floyd. Couple all of that with a negative stigma around mental illness and there is little room to correct the problem. 

How To Overcome The Stigma

There are barriers that make it harder for Black Americans to accept mental illness as something that is treatable. There is no need to feel ashamed by mental illness, and it is possible for change to happen. It’s also important to acknowledge the negative stigma before positive change occurs. Mental illness does not discriminate against race or gender. 

Inger E. Burnett-Zeigler, PhD, a clinical psychologist at Northwestern University, suggests that failure to recognize symptoms of mental illness also contributes to a negative stigma. This is common because talking about mental health is uncommon. Without regular, open discussion about mental health, people can feel embarrassed about potential symptoms. For example, signs of stress or changes in mood can indicate a mental health condition. Remaining silent about these signs can only increase the severity of the condition. 

After discussing the symptoms and talking openly about mental health, the next step is to seek help. There needs to be a collective effort in the U.S. to increase community awareness, especially in areas populated by people of color. More access to facilities and open conversations about mental illness will only benefit everyone. 

If we can’t remove the negative stigma surrounding mental health in the Black community, we knowingly allow another generations to grow up without proper information about mental health. Resources are everything, and can help improve the chances of a healthier, happier life. Don’t be afraid to lift your voice to achieve the true healing we need. 

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If we look back on the events of the past year, they are nothing short of historic, especially for Black Americans. The killing of George Floyd, a Black man who was murdered in police custody, sparked a collective movement across the nation. Widespread protests highlighted racial injustice and proved the reality of systemic racism. All you have to do is compare photos of the Capitol during the Black Lives Matter protests to the recent storming of the Capitol to see racial inequality. The United States also elected its first Black vice president, and Georgia sent its first Black senator to the Capitol. 

The United States recognizes February as Black History Month, but Black history is deserving of celebration year round. Typically, many physical in-person events take place, educating and exposing the masses to cultural traditions and stories. Unfortunately, we remain in the vice grip of the COVID-19 pandemic, which has caused disproportionate deaths and job losses for Black Americans. Although we may not be able to come together to celebrate, there are many ways to take part in Black History Month celebrations. Get inspired by the following ideas and cultural events this February. 

Become A Bone Marrow Donor

BeTheMatch foundation is in dire need of African American bone marrow donors. People who identify as Black or African American have a 23% chance of finding a suitable bone marrow match. This percentage is even lower for multiracial patients. The reason for this is because there is a low representation in the registry. Increasing the amount of Black bone marrow donors could mean saving the lives of people suffering from sickle cell anemia or complex blood cancers like lymphoma. 

Black History Month In The Parks

The Urban Park Rangers set up a series of socially distanced outdoor events in New York’s Central Park. These events aim to explore the city’s Black history via walking tours focusing on Seneca Village in the early 1800s before Central Park. This area was predominantly inhabited by African American property owners, and it was a sanctuary for people escaping slavery via the Underground Railroad. 

Read Black Literature

Reading is a lost art, but literature plays an important role in the way we perceive the world. The different viewpoints from authors allow us to see and understand different perspectives of the world over time. During Black History Month, choose books with intention and support black authors and the stories they tell. Does your perception of Black History change after these influences? Consider reading The Motherlode: 100+ Women Who Made Hip-Hop, which honors the accomplishments of female hip-hop artists. 

Support Black-Owned Meal Prep Services

You either love to cook or you don’t, but it’s safe to say that everyone loves to eat. Since health is of the utmost importance nowadays, consider revamping your diet. If you don’t want to cook the meals, subscribe to a meal preparation service that offers chef-curated meals. Many black-owned meal prep services exist around the country, so give them a shot during February. If you need some ideas of companies to order from, click here. 

Watch Black Films

There are powerful Black directors and actors doing big things in the film industry. Streaming services such as HBO Max, Disney+, and Hulu offer Black History Month collections, but there are two recent movies that celebrate pivotal moments in history. Regina King made her directorial debut in One Night In Miami, which captures a fictionalized meeting between Sam Cooke, Jim Brown, Malcom X, and Muhammed Ali on one night. In a room at the Hampton House in February 1964, the four discuss their responsibilities of being successful black men in the Civil Rights movement. Additionally, Judah and the Black Messiah releases in theaters and on HBO Max on February 12th, 2021. This movie focuses on the rise in power of the chairman of the Illinois chapter of the Black Panthers, and the betrayal that resulted in his death by the F.B.I. 

Support Black Owned Businesses

This suggestion should not be limited to the month of February; rather, people should always be conscious of supporting black entrepreneurs or multiracial businesses in their communities. During Black History Month, make intentional decisions to support Black-owned businesses. If you are unaware of these businesses in your area, consider researching your community and see what products/services are offered. 

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It’s rare that people get excited about history. Most people have this preconceived notion that it is mundane, dry, and reduced to a few memorable moments, people, or events. It’s true that courageous moments like MLK’s “I Have A Dream Speech” or The Underground Railroad are historic moments. We know about them from history class in school, but Black History Month means more than these significant events. 

February is Black History Month, which honors the monumental contributions from African Americans in the United States throughout history. Federally recognized and celebrated nationwide, Black History Month celebrates how African Americans played a role in shaping this great nation. Who was the father of Black History Month? 

The Man Behind Black History Month

Carter G. Woodson, a pioneer in African American history, is given a lot of credit for Black History Month. He was the son of former slaves and was disgusted by textbooks that excluded or ignored the Black population in America. To include and write about Black Americans’ relationship to U.S. History, he established the Association for the Study of Negro Life and History. He also developed the foundation’s respected publication, the Journal of Negro History. Woodson established Negro History Week in 1926, and that later transitioned to Black History Month in 1976. Find out more little known facts about Black History Month below. 

One In Four Cowboys Was Black

Despite what you see in old Western movies or read about in books, one in four cowboys was Black. Some argue that the “Lone Ranger” was inspired by a Black man named Bass Reeves. This man was born a slave, but he escaped during the Civil War and resided on Native American territory. He was a master of disguise, an excellent marksman, had a Native American companion, and he even rode a silver horse. 

Interracial Marriage

A large part of the 17th and early 18th century saw an increasing amount of interracial marriages between Blacks and Whites. In 1664, the colony of Maryland enacted the first law against interracial marriage, then referred to as miscegenation; other colonies soon followed suit. It would take 300 years for the law to be overturned in 1967. Mildred Jeter, a Black woman, married Richard Loving, a White man, and they were arrested and sentenced to one year in prison. Their case went to the Supreme Court, where it was ruled unconstitutional to prohibit interracial marriage. 

Why February? 

Carter G. Woodson chose the second week of February for the initial Negro History Week. The reason he chose February is because of two prominent February birthdays: Frederick Douglass and Abraham Lincoln. Douglass escaped slavery and became a civil rights leader and abolitionist. President Lincoln, as most of you know, signed the Emancipation Proclamation that abolished slavery in the confederate states. 

Lincoln University

Lincoln University in Pennsylvania was the first institution of higher education founded for African Americans. The creation of this establishment paved the way for 104 other historically Black colleges. Famous alums from some renowned Black colleges include Thurgood Marshall, Oprah Winfrey, and Spike Lee. 

Black History Month Has Different Themes

Since the first celebrated Black History Month in 1976, every February has had a specific theme. The theme for Black History Month in 2021 is “Black Family: Representation, Identity, and Diversity.” The Association for the Study of African American Life and History (ASALH) decided on this theme because it’s time that all Americans honor the accomplishments of Black Americans throughout history. 

Claudette Colvin Came Before Rosa Parks

Rosa Parks is often thought of as the first person who refused to give up her seat on a bus in Montgomery, Alabama. Historically, several brave women did the same thing before her, one being Claudette Colvin. On March 2, 1955, Colvin refused to move to the back of the bus. She was 15 years old at the time, and this predated Rosa Parks’ protest by nine months.

Colvin studied influential Black leaders and when the bus driver asked her to move to the back of the bus, she claimed that the force of those leaders kept her in her seat. She was thrown in jail and later challenged segregation in court in the Browder v. Gayle case, which overturned bus segregation in Montgomery and Alabama. Her story remains in the shadows of Rosa Parks’ story because the NAACP thought Parks was a better icon than a teenager for the movement. 

The Quakers Protested Slavery In 1688

Sometimes known as “The Society of Friends,” the Quakers have a long history of abolition. Four friends from Germantown, Pennsylvania are responsible for the initial 17th century protest, though. These four people thought the slave trade was unjust and inhumane, and argued the Golden Rule against this horrible treatment of the fellow man. In the document they wrote for the protest, they wrote, “Pray, what thing in the world can be done worse towards us, then if men should rob or steal us away, & sell us for slaves to strange Countries, separating husband from their wife and children…” The four friends continued to protest, presenting it at the “Monthly Meeting at Dublin” in Philadelphia. 88 years of effort later, the Quakers finally denounced slavery. 

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In honor of Black History Month, we want to celebrate African-Americans who have made a difference in the health world. People of color were not always welcome in the medical field, and even African-Americans who made forward strides in medical research were often overlooked in historical accounts. The figures in this article, however, have either been doctors, patients, public officials, activists, or researchers. Thanks to these individuals, there have been advancements in breast cancer research, vision health, asthma, and health care policies. Let’s meet some of these inspirational people and continue to honor their achievements.

Henry Blair (1807-1860)

There isn’t much information about the life of Henry Blair, but he did invent the seed planter, which allowed farmers to plant corn quickly and efficiently. He was also the second African-American to hold a United States patent. He also invented a cotton planter that deposited seeds evenly in freshly turned soil. He was also the second African-American inventor to be rewarded a patent for his invention.

Dr. Rebecca Lee Crumpler (1831-1895)

In 1864, Dr. Crumpler became the first African-American woman to earn a medical degree. After working with clinics and conducting research to help improve the health of black communities, she dedicated the rest of her life to providing medical treatment to newly freed African-Americans in the South after the Civil War.

Daniel Hale Williams (1858-1931)

Dr. Williams started the first African-American-owned hospital in America. He was a renowned cardiologist, who was actually one of the first doctors to perform open-heart surgery on a human patient. Before he died, Dr. Williams co-founded the National Medical Association for African-American doctors.

Mary E. Mahoney (1845-1926)

A Boston native, Mary E. Mahoney was acknowledged as the first African-American woman to finish nurse’s training, graduating from the New England Hospital for Women and Children in 1879. Not only was she among the first African-American members of the American Nurse’s Association (ANA), but she was also one of the members in the inaugural class of the Nursing Hall of Fame, inducted in 1976. Since 1952, the the ANA has awarded the Mary Elizabeth Mahoney Award to individuals who make significant contributions to nursing.

Henrietta Lacks (1920-1951)

Henrietta Lacks was the progenitor of the one of the most important cell lines in medical history: the HeLa cell line. She was diagnosed with cervical cancer at age 30. A doctor at Johns Hopkins Hospital removed a piece of her tumor and discovered that her cells never died. Even though she died in 1951, her “immortal” cells helped unlock the polio vaccine, and were essential for gene mapping and in vitro fertilization.

Charles Drew (1904-1950)

Charles Drew was the first African-American to graduate with a degree in medicine from Columbia University. He was a blood plasma specialist who helped pioneer blood transfusions. Drew became the head of the Red Cross and helped abolish prejudiced policies about blood donations from different races.

Phill Wilson (1956-present)

Phill Wilson and his partner were diagnosed with HIV in the early 1980s, a time when the AIDS epidemic was on the rise in America. From the time he was diagnosed, Wilson has been an activist with the belief that African-Americans needed a stronger response to the AIDS epidemic. Wilson founded the Black AIDS Institute in 1999 to conduct trainings and publish studies & articles about HIV/AIDS awareness around the country. He continually fights to raise awareness and will never lose hope.

Dr. Joycelyn Elders (1933-present)

This woman has been a powerful voice in public health for several decades. After serving in the army, Elders enrolled in medical school in 1956. By 1961 she was the chief resident at the University of Arkansas, where she oversaw the all-white and all-male interns and residents. in 1978, Elders became the first Arkansas resident to get board certified in pediatric endocrinology, and she continued research in this field through the 1980s. At the time, Gov. Bill Clinton made Elders the head of the Arkansas Department of Health in 1987. She lobbied for improved local sexual education courses and initiated conversations about this on a national level as well. After Clinton was elected president, he named Elders U.S. Surgeon General in 1993, but she only lasted 15 months because her views on contraception was considered controversial.

Dr. Teletia Taylor (1961-present)

According to research, breast cancer is the number one killer of black women. Dr. Teletia Taylor, assistant professor of Medicine and Psychology at Howard University, was a researcher in a study that revealed that women who faced frequent discrimination had a higher risk of developing breast cancer. She is continuing her research, investigating how stress management therapy may be a better option than chemotherapy for cancer patients.

Michelle Obama (1964-present)

While Michelle Obama may be relaxing after serving as the First Lady for two terms, she was no slouch in the White House. Michelle is a health advocate and continues to raise awareness about childhood obesity with her Let’s Move! program. Her mission is to help lower child obesity rates in America, and this work has helped bring healthier lunches to schools nationwide.

Tracye McQuirter (1966-present)

Tracye McQuirter, a long time animal rights activist, 30-year vegan, and nutritionist, released a free vegan guide to help African-Americans reclaim their health. She partnered with Farm Sanctuary, an animal rescue organization, to release this guide. Only 3% of African-Americans are vegan, but McQuirter believes that African-Americans benefit most from eating plant-based diets, primarily because it is a part of their cultural heritage.

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Juneteenth is one of the oldest celebrations commemorating the end of slavery in the United States. On June 19^th, 1865, Major General Gordon Granger arrived in Galveston, Texas to deliver the news that slaves were now free, despite the fact that President Lincoln’s Emancipation Proclamation became official two and a half years prior on January 1^st, 1863. The delivery of the new Executive Order was slow to reach Texas, due to the minimal amount of Union troops to enforce the new law.

There are several theories that attempt to explain the two and a half year delay of the important news. The first theory is attributed to the death of a messenger, who was sent to deliver the news of freedom, on his way to Texas. Another was that the news was delivered, but enslavers withheld this information from the slaves to maintain labor forces on plantations. A similar explanation states that federal troops waited for slave owners to reap the benefits of one last cotton harvest before heading to Texas to enforce the Emancipation Proclamation.

In The Early Years Of Juneteenth

African American communities held celebrations, but there was resistance toward these events by barring them from using public property for festivities. As a result, many festivities ended up taking place in rural areas near creeks or rivers. Activities included horseback riding, dancing, fishing, and the inevitable act of barbecuing. The annual Juneteenth celebrations began to flourish as the years passed, but declined during the Great Depression. It was only during the Civil Rights movement of the 50s and 60s that Juneteenth celebrations regained popularity.

Juneteenth celebrations encourage the continuous self-development of African Americans and respect for all cultures. At current Juneteenth events, it is common to see red velvet cake, red soda, red punch, barbecue, and lots of other red foods. The red theme may be attributed to the remembrance of slavery, but the act of eating these red foods may date back to the enslaved Yoruba and Kongo that were brought to Texas in the 19^th century from present day Ghana, Nigeria, Benin, Togo, and the Democratic National Republic of Congo. Some culinary historians have connected the red colored foods to the Asante and Yoruba’s ceremonial occasions, in which they offered the blood of animals to the gods and ancestors. The color red also symbolizes strength, life, death, and spirituality.

Historians have had an easier time concluding why people consume red drinks on Juneteenth. West African traditional plants, the kola nut and hibiscus flower, were commonly brewed into teas or mixed into the water. The kola nut was commonly used to purify water, turning it slightly red in the process. It was also used as a natural energy drink because of the kola nut’s natural energizing properties. When hibiscus flowers are steeped the water turns reddish purple, and this tea, known as bissap, was commonly served to guests. To help you celebrate Juneteenth, here are some of our favorite red recipes.

Healthy Red Soda

Don’t bother with the artificial flavors, colors, and added sweeteners. Use this combination of fruits, herbs, and sparkling water for red soda.

Click here to make the recipe.

Simple And Spicy Raw Tomato Soup

Crank up the spice and get ready for maximum flavor. This raw tomato soup is the smoky, spicy, herbaceous, and extremely delicious.

Click here to make the recipe.

Instant Pot Beet Salad

Packed with zesty flavors and powerful nutrients, this beet salad works great as an appetizer or side salad. Instant Pots for the win!

Click here to make the recipe.

Cherry Banana Ice Cream

Raw desserts are not difficult to make. Simple ingredients can turn into a scrumptious dessert like this refreshing cherry banana ice cream. Indulge your sweet tooth without feeling guilty.

Click here to make the recipe.

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Light a fire on your taste buds with this hot pepper sauce. If you want to make it milder, use less habeñeros and add 1 more tomato. You can play around with ingredient measurements to get a hot sauce that you are happy with. Just don’t go overboard with the salt.

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We are starting off African Heritage and Health Week with this heavily-seasoned curried soup that packs a flavorful punch.

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As this week kicks off Black History Month, today is also the first day of African Heritage & Health Week (AHHW). AHHW challenges everyone to try at least one dish, homemade or from a restaurant, that is inspired by traditional African cuisine from Africa, the Caribbean, South America, and the American South. Enjoy a family-style meal at an Ethiopian restaurant, season your way through a traditional, home-cooked West African stew, or enjoy farm to table delicacies of African ancestors.

We at Dherbs will provide some recipes of these traditional dishes to inspire you. We continually try to inspire people to eat healthier, plant-based foods that stem from the cuisine of our ancestors. A world of processed foods, junk foods, fried foods, and meat-based diets can cause serious health problems.

The leading causes of death to African-Americans include cardiovascular disease, obesity, diabetes, depression, and cancer. Nearly all of these killers are diet-related and can be remedied naturally. This is why it is important to always care for the body. Eating fresh fruits & vegetables, nuts & seeds, legumes, and whole grains is the best way to start fighting these diseases. Don’t wait for problem to occur to start taking care of your health.

Cardiovascular Disease

This is the number one killer of all Americans, but research indicates that African-Americans are at a greater risk of coronary disease, hypertension, or stroke. This can be attributed to poor diets, lack of exercise, cigarette smoking, and genetics. The easiest ways to prevent these ailments include eating right and exercising.

Diabetes

Roughly 13.2% of all African-Americans, who are over age 20, are diagnosed with diabetes. Unless you develop type 1 diabetes early on in life, type 2 diabetes is commonly associated with poor diets and obesity. Daily exercise, along with a modified diet, will do you a world of good in helping to prevent diabetes.

Obesity

Out of all African-Americans who are over age 20, two-thirds are either obese or overweight. A BMI that is over 30 indicates that a person is obese. Obesity can lead to heart disease, diabetes, hypertension, cancer, and stroke. Here are some helpful tips:

• Participate in the Full Body Cleanse to rid toxins from your system
• Drink detoxifying teas like ginger, turmeric, cumin, or coriander
• Improve your digestive system by drinking fresh lemon juice and apple cider vinegar
• Control your portions (meals shouldn’t be bigger than both fists combined)
• Boost metabolism by exercising for about 40 minutes a day
• Eat probiotic foods like kimchi, fermented vegetables, and sauerkraut to improve digestion and establish healthy gut flora.

Cancer

Cancer is one of the top 3 killers of African-Americans. African-American men are 2.4 times more likely to die from prostate cancer and 52% more likely to die from colon cancer, while African-American women are 42% more likely to die from breast cancer.

What You Can Do To Change These Statistics

• Eat plant-based foods that are high in antioxidants to help counteract DNA damage and free radicals. These foods include blueberries, Brazil nuts, kiwi, onions, and broccoli, among others
• Boost your immune system by getting at least 7-8 hours of sleep every night, soaking up the sun to get vitamin D, lowering stress levels, laughing a lot, and consuming immune-boosting herbs like Echinacea and astragalus
• Consider getting colonics or performing at-home enemas because a toxin-filled colon makes one more prone to developing colon or prostate cancer
• Eliminate processed foods, soy products, dairy products, meats, junk foods, and added sugars
• Meditate and exercise daily to bring stress levels down and develop a more positive outlook on life

Depression

Your mental health can greatly influence how the rest of your body functions. African-Americans have a high depression rate that can sometimes lead to suicide. Rather than getting hooked on anti-depressants, try the following things to naturally remedy the condition.

To start you off on your African Heritage and Health Week challenge, try making this tasty coconut curried soup. Make the time in the kitchen enjoyable by sharing stories with relatives or listening to music by legends like Nina Simone, Buddy Guy, Billie Holiday, Ray Charles, Stevie Wonder, Prince, and modern artists like Lauryn Hill, Kamasi Washington, and Beyoncé, of course. Try expanding your musical horizons by listening to traditional African or Caribbean artists. Go beyond Bob Marley and try Gregory Isaacs or Brenda Fassie.

More recipes will come throughout the week, so keep your eyes peeled for these delectable dishes.

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