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| Acknowledgement | p. 6 |
| Foreword | p. 7 |
| Introduction | p. 9 |
| Eating as a Spiritual Experience | p. 12 |
| Meditate (Poetry) | p. 13 |
| Meditation | p. 14 |
| Notes on Ingredients and Substitutes | p. 17 |
| The Challenge of Cooking an African Meal from a Book | p. 18 |
| Beverages | p. 19 |
| Fruit Punch (1, 2, and 3) | p. 20 |
| Ginger Tea | p. 20 |
| Hatha Yoga | p. 21 |
| Smoothies | p. 22 |
| Soursop/Banana/Papaya | p. 23 |
| Banana/Papaya | p. 23 |
| Mango/Papaya | p. 23 |
| Banana/Mango | p. 23 |
| Snacks | p. 24 |
| Fried Plantain | p. 25 |
| Kelewele | p. 25 |
| Plantain Chips | p. 25 |
| Savory Cocoyam Balls | p. 26 |
| Akara | p. 26 |
| Give Me Some Rice | p. 27 |
| Main Dishes | p. 28 |
| Starches | p. 29 |
| Steamed Rice | p. 30 |
| Check Rice (Liberia) | p. 30 |
| Rice Balls (Ghana) | p. 30 |
| Watchi (Ghana) | p. 31 |
| Coconut Rice With Peas (Kenya) | p. 32 |
| Jollof Rice (West Africa) | p. 32 |
| Fufu (West Africa) | p. 33 |
| Matoke (Uganda) | p. 33 |
| Ugali (Kenya) | p. 34 |
| Irio (Kenya) | p. 34 |
| Isyo (Kenya) | p. 36 |
| Njahe (Kenya) | p. 36 |
| Tubers | p. 37 |
| Eating As a Cultural Experience | p. 38 |
| Vegetarian "Meat" | p. 41 |
| Seitan | p. 41 |
| Vegetarian "Turkey" | p. 42 |
| Seitan and Red Sauce Gravy | p. 43 |
| TVP and Red Sauce Gravy | p. 43 |
| Seitan/TVP Marinade | p. 43 |
| Sauces/Stews | p. 44 |
| Kidney Bean Stew (Liberia) | p. 45 |
| Maize and Kidney Beans - Githeri (Kenya) | p. 46 |
| The Beautiful Girls Are All Fat! | p. 47 |
| Cassava Leaves/Greens | p. 48 |
| Sweet Gipo and Sweet Potato Greens | p. 49 |
| Sweet Potato Greens (Liberia) | p. 50 |
| Sukumawiki (Kenya) | p. 50 |
| Groundnut Sauce (Uganda) | p. 51 |
| Nkontomire or Palaver Sauce (Ghana) | p. 51 |
| Palaver Sauce (Liberia) | p. 52 |
| Food As a Security Blanket | p. 53 |
| Groundnut Soup (Liberia and Ghana) | p. 54 |
| Groundnut Sauce (Liberia and Ghana) | p. 54 |
| Palm Butter/Palm Nut Stew (Liberia) | p. 55 |
| Palm Soup (Liberia and Ghana) | p. 55 |
| Light Soup (Ghana) | p. 56 |
| Red-Red (Ghana) | p. 56 |
| Torborghee (Liberia) | p. 57 |
| Collard Greens (Liberia) | p. 58 |
| Fried Okra (Liberia) | p. 58 |
| Okra Sauce (Liberia) | p. 59 |
| The Cabbage Stew Connection | p. 60 |
| Cabbage Stew (Liberia) | p. 63 |
| Heaven (Poetry) | p. 64 |
| Walking for Physical Fitness (While Communing with Nature) | p. 65 |
| Bread | p. 66 |
| Rice Bread (Liberia) | p. 67 |
| Corn Bread (Liberia) | p. 67 |
| Short Bread (Liberia) | p. 68 |
| Chapatis (Kenya) | p. 68 |
| Banana Bread (Liberia) | p. 69 |
| Desserts | p. 70 |
| Sweet Potato Pudding | p. 71 |
| Pumpkin Pie | p. 71 |
| Coconut Pie/Tarts | p. 72 |
| Papaya Pie | p. 73 |
| Sunday Brunch in Liberia | p. 75 |
| The Lebanese and Syrian Connection | p. 76 |
| Humus (North Africa and the Middle East) | p. 77 |
| Baba Ghanouj (North Africa and the Middle East) | p. 77 |
| Tabouli (North Africa and the Middle East) | p. 78 |
| Couscous (North Africa and the Middle East) | p. 78 |
| Important Final Point | p. 79 |
| Bibliography | p. 80 |
| Glossary | p. 81 |
| Index | p. 82 |
| About the Author | p. 84 |
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