I remember speaking on a panel once, and someone asked me, “What would you cook for your wife?” I smiled and said, “I do cook, but the best thing I can make for her is a salad.” The ladies in the audience laughed, but I was dead serious. If you love someone, you make your kitchen a place of health, and you present to the one you love food that’s alive, vibrant, and nourishing. It’s not just about filling a plate—it’s about feeding the body and soul with God’s bounty.
For many in the Black community, salads have long been seen as side dishes, diet food, or something you grab when you’re “trying to eat better.” They’re often overlooked in favor of heavier, heartier meals that feel more familiar and comforting. But it’s time to change that mindset. A good salad isn’t just rabbit food or an uninteresting pile of greens—it can be a powerful tool in the fight against chronic diseases like diabetes, high blood pressure, and heart disease, which disproportionately affect African Americans.
By rethinking what salads can be, we’re not just adding a healthy option to our plates—we’re taking a step toward reclaiming our health, our culture, and our future. When you prepare a salad full of fresh, colorful, nutrient-dense ingredients, you’re showing love—not just to yourself, but to your family and your community.
The Silent Threat of Chronic Illness in Our Community
Chronic diseases like hypertension, diabetes, and heart disease are taking a heavy toll on the Black community. According to the CDC, African Americans are almost twice as likely to be diagnosed with diabetes and face higher rates of heart disease and stroke compared to other racial groups. These health issues are deeply rooted in a mix of factors—historical, socioeconomic, and dietary. But one thing is clear: what we eat plays a major role in our health outcomes.
We come from a rich culinary tradition rooted in nutrient-dense, plant-based foods, but modern diets filled with processed ingredients, excess salt, and unhealthy fats have steered us away from that legacy. It’s time to reconnect with those roots, and believe it or not, a good salad can be a powerful part of that journey.
A well-crafted salad isn’t just a bowl of greens—it’s a nutritional powerhouse. Leafy greens like collards, kale, and spinach are packed with vitamins A, C, and K, essential for immune support, healthy skin, and strong bones. Add in colorful vegetables like bell peppers, tomatoes, and carrots, and you’re loading up on antioxidants, fiber, and minerals like potassium and magnesium, which help regulate blood pressure and support heart health.
Worried about getting enough protein? You’ve got plenty of delicious, plant-based options. Legumes like black-eyed peas, chickpeas, and lentils provide protein and fiber that keep you full and help manage blood sugar levels. Nuts and seeds like almonds, sunflower seeds, and walnuts not only add protein but also healthy fats that support brain health and reduce inflammation.
By embracing salads as more than just a side dish, we’re not only honoring our cultural heritage but also taking simple, meaningful steps toward reducing the risk of chronic diseases that disproportionately affect our community.
Salads Aren’t Just “Diet Food”—They’re Soul Food, Too
For too long, salads have been boxed in as bland, diet food—something you eat when you’re trying to lose weight, not something you enjoy. But this couldn’t be further from the truth. A salad doesn’t have to be just iceberg lettuce and a sad tomato slice drowned in dressing. Think bold, vibrant, and flavorful. Imagine a salad packed with spicy collard greens, roasted sweet potatoes, black-eyed peas, avocado, and a tangy vinaigrette. Add some grilled salmon or jerk-seasoned tofu on top, and you’ve got a meal that’s not just healthy, but soulful and satisfying.
Salads can be a reflection of our culture and heritage, filled with the flavors and ingredients we know and love, but in a way that nourishes our bodies and protects our health.
A Weapon Against Chronic Disease
A well-made salad is more than just a meal—it’s a medicine. Leafy greens like kale, spinach, and collards are packed with fiber, antioxidants, and essential vitamins that help lower blood pressure and reduce the risk of heart disease. Adding in colorful vegetables, lean proteins, whole grains, and healthy fats gives your body the nutrients it needs to fight inflammation, regulate blood sugar, and improve heart health.
But here’s the thing: it’s not just about what you eat—it’s about how you eat. Salads encourage mindful eating, helping you slow down, savor your food, and tune in to your body’s hunger signals. This approach not only improves digestion but can also help with weight management, a key factor in preventing chronic diseases.
Our community deserves better health outcomes, and it starts with small, sustainable changes. Rethinking salads isn’t about giving up the foods we love—it’s about finding new ways to enjoy them. It’s about recognizing that we have the power to take control of our health, one meal at a time.
In 2025, we have to be conscious enough to change our mindset and how we look at food—not just as something to fill us up, but as a key part of our overall health, wellness, and even mental clarity. The foods we choose affect more than just our physical health; they influence our energy, mood, and how we show up in the world every day. A vibrant, nutrient-rich salad isn’t just feeding your body—it’s nourishing your mind and spirit.
Now, am I telling you to eat a salad every day? In a perfect world, yes! But I know that’s not realistic for everyone. The goal of this article isn’t to push salads as the only solution—it’s to make you aware that being conscious of your health is a daily activity. It’s about making small, intentional choices, whether you’re cooking at home or ordering at a restaurant. Swapping out heavy, processed foods for fresh, nutrient-dense options even once or twice a week can make a big difference over time.
It’s not about perfection; it’s about progress. Every healthy choice you make adds up and brings you one step closer to better health. So next time you plan a meal, don’t just think about filling your plate—think about fueling your body and mind. Because when we nourish ourselves with care and intention, we’re not just fighting disease—we’re honoring our roots, investing in our future, and building a healthier, stronger community, one bite at a time.
