Destination Doctorate Part 5: Banana Bread

By Shola Oladipo, Food for Purpose CEO 

Hello friends and happy October!

You are forgiven for thinking that my life consists of nothing but my PhD thesis! These monthly articles do present a somewhat skewed version of my life, right?

Admittedly I do think about my PhD daily, unfailingly pray for strength to conquer it, and do admittedly have my moments of unutterable emotional outbursts!

Besides this, I have learned to enjoy other things, and this month is about one of those  things! As you probably noted from my role in FFP - my passion for people, food, health and wellness directs many of the things I enjoy doing.

I am not quite a foodie, but do look at food or health-related material daily! In fact one way of unwinding for me, is baking! Which brings me nicely to my story about my most recent baking feat - plantain bread - a rather fantastic version of banana bread but using overripe plantains instead of banana. I really had the desire to bake, as that helps me relax and I enjoy creating something to share with my family. The frustration of not having any bananas hit hard, but even more annoying was the thought of throwing away the now black plantains in my vegetable rack. If you know the cost of plantain these days, you will totally get my pain!

Anyway, whilst  preparing the ingredients for the recipe I was reminded how the ‘recommended ’ amounts in recipes can be adjusted to meet other tastes and textures. For me I lower the sugar, and maybe add little extras like a handful of chopped walnuts, a sprinkle of chocolate chips, some cinnamon or a teaspoon of vanilla essence.

But that’s not in the standard recipe? I hear you say! Well it depends on the recipe, and more to the point - what I have to bring too.

Now some may say that they only ever use bananas, and even question how yucky plantains could possibly add to the sacredness of banana bread! Well yeah, I guess there are the recommended ingredients and amounts, which have limited room for negotiation - these main staples form a framework. Then there are the ‘negotiables’  and you decide how you fill in the ‘gaps’ with your unique take on the recipe! Making the recipe yours can be both a necessity, like not having any bananas, but having overripe plantain; and equally a step of courage - deciding to express yourself within the recipe framework and make it yours!

There was a time when I first baked banana bread some years ago, I faithfully followed the advice of my daughter’s friend Elizabeth - a great baker.

My first attempt was great, but it was Liz’s recipe not mine…Over the years I have learned to experiment with different components and create my take which does now include over ripe plantain if they are lingering in the kitchen.

So, what on earth am I pinpointing this month? And what does this have to do with my thesis journey!

Well, here it is… I used to try to follow the recipe for writing a thesis, modelled by several scholars, with advice from my supervisors. It always felt clunky, as I noted that my style didn’t fit. Instead of embracing myself and my unique expressions (even in academic writing) I would secretly scold myself for not following the standard recipe. HOWEVER, like my uniquely tasty banana bread (which actually contains plantain) I needed to ensure the staple ingredients were present, and then bring my unique twist to the table.

This revelation has recently made my writing more enjoyable, and equally helped me structure and prioritise how and what I incorporate into each thesis chapter.

So how do we manage to not lose ourselves in the often scripted recipes of life? They can be heavy dictators, almost crushing our creativity- can’t they?

I’ve noticed that many subtle forms of innovation have been borne out of the desire and courage to bring uniqueness to a framework. Sadly this goes unnoticed by many - we just keep plugging along not noticing how amazing we are!

Did you know that you are uniquely and unapologetically created to be great? In the smallest of tasks, your unique way of handling things is important. That smile, that handshake, or glint in your eye…don’t underestimate the impact it has on others.

There is a way that only you do things which is different. Just a pinch here, a handful there, may be what is needed to bring you to a new level in your journey of purposeful living. Don’t just aspire to be the same as the framework or the recipe! Locate your God given uniqueness , then develop and dispense it! The world will be soooooo much better for it .. and you will be much more fulfilled!

Stay amazing - and eat banana or plantain bread.

 Featured this Month

• CEO Says - Destination Doctorate - Part 5 Banana Bread

• News

• HCI News

• Recipe of the Month - Caribbean Quinoa and Bean Bowl

• A-Z of Soul Food - Nigella Seeds

• Exercise Expert - Staying Active During Your Period

• Special Guest Contributor - Sandra Thomas, FFP Business Administrator

• Miss Tea's Blog

 Food for Purpose News

• Health Education Event

  • Yippeeee! We have another health education event coming up on the 1st of October!! Did you know that October is Cholesterol Awareness Month? You can thank me later. For now, get excited because this event will open your eyes to the weird and wonderful world of cholesterol and our heart.  More information regarding booking a spot will be available soon.

• Focus Groups - Salt Intake in Black African and Black Caribbean women

  • Last month, we partnered with Queen Mary University of London (QMUL) and ran two focus groups to explore views about salt intake in Black African and Black Caribbean women. A huge thank you to everyone who took part. Keep an eye out for our findings!

• FFP & Ordrs healthy cultural cooking classes in Lambeth

  • Food for Purpose has teamed up with Ordrs to run healthy cultural cooking classes in Lambeth starting in October! The event launch took place last month and it was an overwhelming success! A huge thank you and well done to Modupe* (Director and Diabetes Specialist Dietitian) for all her hard work and dedication! 🥇🏆

National Days / Weeks / Month - October

• National Cholesterol Month - 1st - 31st October

• Breast Cancer Awareness Month - 1st - 31st October

• Black History Month - 1st - 31st October

• World Mental Health Day - 10th October 2023

• World Menopause Awareness Day - 18th October

• UK Malnutrition Awareness Week - 18th - 22nd October 2023

HCI News

By Gabrielle Julal, FFP Specialist Community Nutritionist

Happy October everyone!

In our last update, I briefly shared that the FFP team has been working in Lambeth to bring the HCI to churches in the local area. This month, I’m delighted to share some highlights, feedback and statistics from FFP’s time so far in Lambeth!

HCI in Lambeth

Our time in Lambeth has been filled with many learning opportunities and chances to connect with church leaders and members alike. In the past year, we have had 49 participants sign up for the HCI from the following churches: NCC Equipping People, New Testament Church of God Herne Hill and Emmanuel Church. One of the main reasons participants enrolled was a desire to learn more about healthy eating and adopt healthier lifestyle practices to prevent or manage chronic conditions including hypertension, high cholesterol and diabetes. The results I will share below highlight that the HCI helps to foster these goals and encourage the formation of healthy habits!

At the end of the programme, all participants found the HCI to be beneficial to their health and said they would recommend the programme to their family and friends! They shared that some of the most helpful things they learned included: an appreciation for taking care of their health rather than focusing on weight loss, the importance of portion control and the significance of making small changes to their daily habits.

• Of those who signed up, 71% of participants completed the 6-week programme.

• On average, at least 57% of participants increased their physical activity levels.

• We also saw an average weight loss of 1.7kg per person and an average drop in waist circumference of 2.8 cm over the 6 weeks.

There was also a shared appreciation amongst participants for the incorporation of prayer and scripture in the programme and the cultural relevance to members of the Black African and Caribbean community. We hope to use the feedback from our participants to continue to make the HCI relevant and accessible. 

We are still in Lambeth! If you are interested in learning more about the HCI or how your church can sign-up, you can find out more at https://www.foodforpurpose.org/healthy-church-initiative or get in touch by email at admin@foodforpurpose.org.

I hope you enjoy these pictures from our most recent cohort from NTCG Herne Hill who had their certificate presentation on the 24th of September!

Caribbean Quinoa and Bean Bowl

We know that quinoa is not typical of the beautiful Caribbean cuisine recognised by many – but we couldn’t resist this opportunity to give this recipe a try! It’s versatile, vegan and can be adapted to meet many palates. Let us know if it’s a hit or a miss for you!

As an alternative to the traditional rice and peas; quinoa is packed with nutrients such as magnesium and zinc, as well as it being a great source of fibre and protein! This healthy twist on a classic means that you are not missing out on the much-loved staple of rice and peas.

Ingredients

• 2 tbsp oil

• 2 garlic cloves

• 2 bay leaves

• Dried thyme to season

• 360g quinoa

• 240ml reduced-fat coconut milk

• 360ml vegetable stock (try using half water and half stock for lower salt intake)

• 425g tinned kidney beans, rinsed and drained (use dried and boiled beans if you prefer)

• 1 whole scotch bonnet pepper (do not burst unless you like the heat of the pepper!)

• 1 tsp paprika

Method:

1. Wash the quinoa, drain it and leave aside.

2. Add oil to a saucepan, add onions, garlic, paprika, thyme, bay leaves and scotch bonnet pepper and fry for a few minutes.

3. Stir the drained quinoa into the pan, allow to cook for an additional 2 minutes – stirring continuously.

4. Add the coconut milk and stock – stir and bring to a boil and cook for 15 minutes.

5. Add the kidney beans and stir, reduce the heat and allow to simmer until the quinoa is cooked. This should take around 10 – 15 minutes.

6. Remove scotch bonnet and bay leaves – add a pinch of salt to taste, stir for 2-3 minutes, and remove from heat.

Now you have the delicious base, it is your turn to get creative! As this is a staple, lots of different ingredients can be added to this dish to ensure you have a healthy and fulfilling meal which will leave you satisfied.

Feel free to get creative with your quinoa and beans bowl - add cashew nuts or chickpeas, or some sliced avocado for additional texture. How about some pan-fried okra, sweetcorn and grated carrots? For meat or fish eaters, try topping your bowl with either grilled fish or jerk chicken alongside some delicious vegetables.

Below is an example of what this staple can be topped with, for countless healthy options!

Photo credit and meal idea from Immaculate Bites https://www.africanbites.com/caribbean-quinoa-beans-bowl/

 A-Z of Soul Food

This month, we’re celebrating Nigella seeds for the letter N

Nigella Seeds

Nigella Seeds are small black drop-shaped seeds that look similar to dark sesame seeds. They are often used in Middle Eastern, Indian, and North African cuisines. These seeds are sometimes referred to by other names such as ‘black cumin’ and ‘black onion seed’ despite being unrelated.

Benefits

These potent seeds have a distinct flavour, characterised by notes of onion, oregano and black pepper. They usually pair nicely with savoury dishes.

Nigella seeds are the main ingredient of ‘black seed oil’, which is rich in phytonutrients.

These are protective chemicals found in many plants that protect from UV radiation, toxins, and pollutants.

How to use

These versatile seeds can be kneaded into bread, sprinkled onto naan or tossed into rice and vegetables. They can be dry roasted or even microwaved to release a new depth of flavour.

They can also be incorporated into spice blends and condiments which can be used in curries, soups and stews.

Where to buy

Nigella seeds are sold in the spice aisle of most supermarkets or can be easily found online.

Storage

Store in a cool dark and airtight container, these seeds have a very long shelf-life.

Staying Active During Your Period

By Precious Oladipo, FFP Director & Fitness Lead

Calling all my ladies! This one is strictly for you (sorry men).

Ding dong! You have a special visitor in town – it’s Aunt Flo! She’s let herself in and you immediately want to curl up with a hot water bottle and some comfort food. I don’t blame you because I feel the same way too! What if I told you that being active during your period can help to alleviate cramps and boost your mood 👀 (don’t boo me, I’m right). You definitely need to take it easy as we tend to have less energy during these times – so I’m not asking you to opt for a heavy gym workout (unless that works for you) but here are some tips to keep you moving and feeling great during your menstrual cycle:

Stretching exercises

Gentle stretching exercises can help alleviate menstrual cramps and lower back pain. Stretching can relax tense muscles, reducing the intensity of cramps and providing relief from discomfort.

Walking

Don't underestimate the power of a brisk walk. Walking helps improve blood circulation and releases endorphins, which can reduce pain and improve your mood. Try going for a stroll in a nearby park or around your neighborhood.

Swimming

IF and only if you're comfortable with it, swimming can be a fantastic way to stay active during your period. The buoyancy of water can ease cramps and make you feel weightless, reducing the sensation of bloating.

Low-Intensity Workouts

Opt for low-intensity workouts like Pilates, or light strength training. These activities can help keep your muscles engaged without overexerting yourself.

Stay Hydrated

Proper hydration is essential during your period. Drinking plenty of water can help reduce bloating and keep you feeling energised for your workouts.

Above all, it's essential to listen to your body. If you're experiencing severe cramps or fatigue, it's okay to take a break. Gentle activities like deep breathing or stretching can still help you feel better. So next time Aunt Flo comes to town, don't let it be an excuse to skip your workout routine entirely. Instead, use these tips to stay active and feel your best. Your body will thank you for it!

 Special Guest Contributor

Sandra Thomas

FFP Business Administrator

Dear PY Readers,

As we gather here in the spirit of faith and wellness, I am honoured to share a bit of my life’s journey and experiences with you all. My path with Food for Purpose began in February 2021 when I embarked upon a fixed-term contract to assist with the Healthy Church Initiative administration. Little did I know that this opportunity would not only become an important part of my life, but also a source of inspiration.

I came across the job ad on the Nextdoor website, where I serve as one of the local Leads or Moderators. The role seemed tailor-made for me, aligning perfectly with my skills and abilities whilst also providing an added layer of personal interest - that of promoting a healthy lifestyle within our vibrant black African and Caribbean communities. One story, in particular, seemed to resonate with my interviewers and (I came to learn later) played a part in securing my place in this wonderful organisation 😂 It was a tale of my aunt's lovingly prepared dish of cowfoot and butter beans - a cherished memory from my visits to Jamaica. It's a testament to how the bond between food, culture, heritage, and family is so fundamentally life-enriching.

Since that serendipitous beginning, my journey with Food for Purpose has evolved. I transitioned into a freelancer role following that initial 1-year contract and took pride in contributing to the organisation's growth. I had the privilege of upgrading the website and participating in the creation of the new, modern, vibrant logo, which reflects our dynamic and forward-looking spirit.

In May 2022, I took another step in my personal journey by becoming a local Councillor in the newly formed Plumstead & Glyndon Ward at the Royal Borough of Greenwich. This decision stemmed from my desire to make a difference in the lives of residents in my community and exemplifies the core value of service, that we hold so dear at Food for Purpose.

As we continue on this collective journey of faith and wellness, let us remember that it is not just about nourishing our bodies but also feeding our souls. Together, we can inspire change, build healthier communities, and strengthen the bonds that unite us.

Amen to all of that!

Sandra

Greetings, to you - how is everyone? 🥰 We’re delighted to have your company in another jam-packed edition of the uniqueness that is Purposeful You 😊

This month, I’m taking a look at ways of trying to help myself get (and stay!) motivated on days when I’d rather do just about anything other than exercise - I know you know what I mean😩

Here’s the why:

The importance of staying motivated and consistent in workouts is key to achieving fitness goals and lasting health benefits. Consistency builds habits, habits lead to lasting transformation. Staying motivated helps prioritise exercise, boosts mental well-being, and enhances self-esteem. Progress may be gradual, but every consistent effort is a step toward a healthier you.

I will certainly be trying to adopt all or most of these tips as I definitely need all the help I can get 😆🎽🩳👟

Don’t forget - we’re always more than happy to consider the incorporation of any ideas you may have in terms of articles you’d like to see in Purposeful You in future👍🏾

Achievable: Ensure your goals are realistic and attainable (given your current fitness level and lifestyle) or you won’t be able to stick to them.

Relevant: Align your goals with your personal values and desires, making them meaningful to you.

Time-Bound: Set deadlines to create a sense of urgency and motivation.