Soul Food Recipes: Satisfy Your Tastebuds Without Compromising Your Health

June is National Soul Food Month!  It’s the perfect time to try these scrumptious soul food recipes.

Now that summer is finally arriving, what better way to enjoy it than a good ‘ol backyard barbecue with family, compete with all the soulful sides we love.

Traditional soul food recipes involve large amounts of meat, saturated fat, salt and sugar which can result in high blood pressure, obesity, diabetes, strokes and other negative health issues for African-Americans and those who consume too much soul food regularly. The great news is that you can still embrace your special family recipes by creating healthier soul food makeovers with a few simple switches in ingredients and cooking methods. 

Create your own “Soul Seasoning Blend” to add a delicious soul food flavor to all of your soups, stews, and side dishes without all the sodium.  Mix these savory seasonings in an airtight container and use in place of salt.

• 3 tablespoons onion powder
• 4 tablespoons garlic powder
• 1 tablespoon ground red pepper
• 1 tablespoon chili powder
• 1 tablespoon paprika
• 1 teaspoon ground black pepper
• 2 teaspoon ground thyme

Preparation:

1. Mix all ingredients together to make 3⁄4 cup seasoning.

2. Store in an airtight container and use in place of seasoning salts.

MACARONI AND CHEESE

If you love macaroni and cheese, this healthy macaroni and cheese recipe is cheesy, comforting and 100% satisfying!  It has less than 250 calories and more than 10 grams of protein per serving! Serve it straight off the stovetop or bake it with a cheesy golden topping, depending on how you like your mac and cheese.

Ingredients

• 2 cups (8 oz) whole wheat elbow macaroni 
• 2 cups (8 oz) reduced fat cheddar cheese 
• 1/2 cup low-fat 1% or 2% milk 
• 2 large lightly beaten eggs 
• 1/4 cup reduced fat sour cream 
• 1 tablespoon dijon mustard 
• 1/2 teaspoon salt (or use salt blend you mixed earlier)
• 1/4 teaspoon cayenne pepper 
• 1/3 cup grated Parmesan cheese 

Directions

Preheat the oven to 350 °F. Coat a 13×9 inch baking dish with cooking spray.

In a large pot of boiling water, cook the macaroni according to the package directions. Drain well and transfer the pasta to a large bowl. Add the cheddar cheese and stir until the pasta is coated and the cheese has melted.

In a medium bowl, whisk together the evaporated milk, eggs, sour cream, mustard, salt and cayenne pepper. Add the milk-egg mixture to the macaroni and cheese and stir well to combine. Scrape the mixture into the prepared baking dish and sprinkle the Parmesan evenly over the top. Bake until golden brown and crispy around the edges, 35 to 40 minutes.

CHICKEN GUMBO

This makeover recipe has great flavor and plenty of vegetables! It uses chicken breast, which is lower in fat than other parts of the chicken, like the thigh or skin.

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Ingredients

• 3 cups low-sodium chicken broth1/4 cup flour
• 11⁄2 pounds chicken breast, skinless and boneless, cut into 1-inch strips
• 1 cup white potatoes, cubed
• 1 cup onions, chopped
• 1 cup carrots, coarsely chopped
• 1⁄4 cup celery, chopped
• 1⁄2 medium carrot, grated
• 4 cloves garlic, finely minced
• 2 stalks scallions, chopped
• 1 whole bay leaf
• 1⁄2 teaspoon ground black pepper 2 teaspoons hot pepper
• 1 cup (1⁄2 pound) okra, sliced into 1⁄2-inch pieces

Directions

Add oil to a large pot over medium heat. Stir in flour. Cook stirring constantly until flour begins to turn golden brown.

Slowly stir in all the broth using a wire whisk and cook for 2 minutes.  The mixture should be smooth. Add all ingredients except okra.

Bring to a boil then reduce heat and let simmer for 20 to 30 minutes.  Add okra let cook for 15 minutes. Remove bay leaf. Serve hot in bowl or over rice. 

SMOTHERED GREENS

This makeover recipe substitutes high-sodium, high-fat meats with smoked, skinless turkey breast. This way you keep the flavor but reduce the fat and sodium.

• 2 pounds greens (collard, mustard, turnip, kale, or mixture)
• 3 cups water
• 1⁄4 pound smoked turkey breast, skinless
• 1 tablespoon hot pepper, freshly chopped
• 1⁄4 teaspoon cayenne pepper
• 1 teaspoon cloves, ground
• 2 cloves garlic, crushed
• 1⁄2 teaspoon thyme
• 1 stalk scallion, chopped
• 1 teaspoon ginger, chopped
• 1⁄4 cup onion, chopped

Directions

Prepare greens by washing thoroughly and removing stems. Tear or slice leaves of greens into bite-sized pieces. Place all ingredient except greens into large saucepan and bring to a boil. Add greens to turkey stock. Cook 20 to 30 minutes until tender.

CORNBREAD

This take on traditional cornbread is moist, delicious, and a great heart healthy choice! It substitutes whole milk for fat-free or low-fat buttermilk, and butter for tub margarine. This helps you cut back on fat and cholesterol.

Ingredients

• 1 cup cornmeal
• 1 cup flour
• 1⁄4 cup honey
• 1 teaspoon baking powder
• 1 cup fat-free or low-fat (1%) buttermilk
• 1egg
• 1⁄4 cup regular tub margarine
• Nonstick cooking spray (to coat baking pan

Directions

Preheat oven to 350 degrees F. Mix together cornmeal, our, sugar, and baking powder. In another bowl, combine buttermilk and egg. Beat lightly. Slowly add buttermilk and egg mixture to the dry ingredients.  Add margarine and mix by hand or with a mixer for 1 minute. Spray nonstick cooking spray to coat an 8×8 inch baking dish. Bake 20 to 25 min

CRISPY OVEN BAKED CHICKEN

A heart healthy take on fried chicken. This chicken is baked, not fried, and only a small amount of oil is used to coat the pan. With the special batter on the chicken, your taste buds will not be deprived of a great tasting soul-food-inspired chicken dish.

• 1 teaspoon poultry seasoning
• 1⁄2 cup fat-free milk or buttermilk
• 11⁄2 tablespoons onion powder
• 11⁄2 tablespoons garlic powder
• 2 teaspoons black pepper
• 2 teaspoons dried hot pepper, crushed
• 1 teaspoon ground ginger
• 1 cup corn flakes, crushed or breadcrumbs
• 8 pieces skinless chicken (4 breasts, 4 drumsticks)
• 1⁄4 teaspoon paprika
• Nonstick cooking spray (use to coat baking pan)

 Directions

Cover with aluminum foil and bake 40 minutes. Remove foil and continue baking for an additional 30 to 40 minutes or until the meat can easily pulled away from the bone with a fork. The drumsticks may require less baking time than the breasts. Crumbs will form a crispy “skin.”

Do not turn chicken during baking

You don’t have to stop enjoying your favorite soul food recipes.  Just limit the frequency, monitor your portion sizes  and make sure you get creative with removing the excess fat, sodium and cholesterol  when preparing it.  Enjoy!