Soul food has been the foundation of so many meals in the Black community for decades (if not centuries). Soul food has brought food to the hungry and communities together many times.
But as the years have passed, more and more research has been done on soul food and the ingredients that go into it. What has been discovered is that many of those foods and ingredients are very tasty, but aren’t very healthy. Studies have shown that what we eat can impact our overall health. Fried foods, salt, sugar and butter, are just a few ingredients that go into our soul food and negatively impact us. Foods high in saturated fats have been linked to many chronic diseases including diabetes, heart disease and certain types of cancer.
While these foods and ingredients have been discouraged from our diets, it doesn’t mean that we can’t still enjoy the soul food that we’ve grown to love. There are many different healthier ways to create the same tasty dishes. If you’re not sure how or where to start, here are five soul food recipes that have the soul food taste without the soul food sodium.
Air Fried Cajun Drumsticks
Ingredients for 4 servings
8 raw, skinless drumsticks (~28oz or 1 3/4lb)
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spray avocado oil (or avocado oil)
2 tablespoons The Fit Cook Southern Creole blend
Substitute:
2 teaspoons smoked paprika
1/2 teaspoon cumin
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1 teaspoon dried oregano
1/2 teaspoon cayenne pepper
pinch of sea salt & pepper
Garnish
chives OR parsley
Directions
Set the air fryer to 400F, or set your oven to 420F.
Remove all the skin from the drumsticks. Lightly spray the drumsticks with oil, then add TFC Southern Creole blend. Rub it all over the chicken. For best results, let it marinate for at least 20 minutes or overnight in the fridge.
Add the drumsticks to an air fryer basket, or a baking tray (lined with parchment or foil).
Air-fry for 12 to 15 minutes OR bake for 16 to 20 minutes.
Garnish and enjoy!
This recipe can be found here.
Geechigirl crab cakes
Ingredients
1 lb. fresh lump crabmeat
2 tbsp. chopped fresh parsley
1 clove garlic
1 large egg
1/2 lemon
1 tbsp. mayonnaise
1 scallion
1 tsp. dried dill
tsp. crushed red pepper
tsp. cayenne pepper
1/4 c. bread crumbs
6 tbsp. olive oil
RELATED: Soul Food Recipes: Satisfy Your Tastebuds Without Compromising Your Health
Directions
Mix all the ingredients, except olive oil, together. Form into patties about 3/4-inch thick and 2 inches in diameter. In a large skillet over medium-high heat, warm 3 tablespoons oil. Add half the patties. Sear until golden, 2 to 3 minutes on each side. Repeat with remaining oil and patties. Serve hot.
This recipe can be found here.
Mac and Cheese with Collards
Ingredients
8 ounces whole-wheat elbow noodles (about 2 cups)
4 cups chopped collard greens
1 ¾ cups low-fat milk, divided
3 tablespoons all-purpose flour
½ teaspoon salt
¼ teaspoon ground pepper
1 cup shredded extra-sharp Cheddar cheese
2 ounces reduced-fat cream cheese
2 teaspoons white-wine vinegar
¼ cup panko breadcrumbs, preferably whole-wheat
1 tablespoon extra-virgin olive oil
½ teaspoon paprika
Directions
Bring a large pot of water to a boil. Add pasta and collards and cook according to the pasta package directions. Drain.
Meanwhile, heat 1 1/2 cups milk in a large broiler-safe skillet over medium-high heat until just simmering. Whisk the remaining 1/4 cup milk, flour, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; reduce heat to medium-low and cook, whisking constantly, until thickened, 1 to 2 minutes. Remove from heat and whisk in Cheddar, cream cheese and vinegar until the cheese is melted. Stir the pasta and collards into the sauce.
Position rack in the upper third of oven; preheat broiler to high.
Combine breadcrumbs, oil and paprika in a small bowl. Sprinkle over the pasta. Broil until golden brown, 1 to 3 minutes.
This recipe can be found at here.
Peach Custard Pie
Ingredients
Crust
½ cup pecan halves
3/4 cup whole-wheat pastry flour (see Note)
¾ cup all-purpose flour
1 tablespoon sugar
¼ teaspoon salt
4 tablespoons cold unsalted butter, cut into small pieces
Filling
1 cup sugar
¾ cup low-fat milk
3/4 cup nonfat plain Greek yogurt (6 ounces)
2 large eggs
2 tablespoons all-purpose flour
2 teaspoons cornstarch
1 teaspoon vanilla extract or 1/4 teaspoon almond extract
Pinch of salt
2 cups sliced peaches, fresh or frozen, peeled if desired
2 tablespoons chopped pecans
Directions
To prepare crust: Pulse pecans in a food processor until finely ground. Combine with whole-wheat pastry flour, all-purpose flour, sugar and salt in a medium bowl. Cut in butter with a pastry blender or your fingers until the mixture resembles coarse crumbs with a few larger pieces. Add oil and stir with a fork to blend. Mix 1/4 cup water, egg yolk and lemon juice (or vinegar) in a measuring cup. Make a well in the center of the flour mixture. Add enough of the wet ingredients, stirring with a fork, until the dough clumps together. (Add a little water if it seems too dry.) Turn the dough out onto a lightly floured surface and knead several times. Form into a ball, then flatten into a disk. Wrap in plastic wrap and refrigerate for at least 1 hour.
Position rack in the lower third of oven; preheat to 400 degrees F. Coat a 9-inch pie pan with cooking spray.
To prepare filling & assemble pie: Combine sugar, milk, yogurt, eggs, flour, cornstarch, vanilla (or almond) extract and salt in a medium bowl; whisk until smooth.
Roll out the dough between sheets of parchment or wax paper into a 12-inch circle. Peel off the top sheet and invert the
dough into the prepared pie pan. Peel off the remaining paper. Trim the dough so it overhangs evenly by about 1 inch. Fold the edges under to make a plump edge; flute or crimp the edge with your fingers (see Tip) or a fork. Place on a baking sheet.
Arrange peaches in the crust and pour the filling on top (some peaches will float but this won't affect the final results). Bake for 30 minutes.
Remove the pie from the oven and sprinkle chopped pecans over the top. Cover the edges with heavy-duty foil (or a double layer of regular foil) to help prevent over browning. Reduce oven temperature to 350 degrees. Return the pie to the oven and bake until a knife inserted in the center comes out clean, 40 minutes to 1 hour more. Let cool for 1 1/2 hours. Serve warm or refrigerate until cold.
This recipe can be found here.
Gullah Rice
Ingredients
1/2 c. vegetable oil
1 1/2 lb. skinless chicken pieces
3 tbsp. Gullah Seasoning
1 c. diced yellow onion
5 c. chicken stock
8 tbsp. unsalted butter
1/4 c. all-purpose flour
2 c. raw white rice
1/2 c. Finely diced green bell pepper
1/2 c. peeled and finely diced carrots
1/4 lb. shrimp
1/4 c. sliced andouille sausage
Directions
Heat 1/4 cup oil in a heavy-bottomed pot. Season chicken with Gullah seasoning. Brown chicken in oil, for about 8 minutes; remove and set aside. Add onion to pot and sauté until tender, about 5 minutes.
Return chicken to pot with onion and add stock. Bring to a boil, reduce heat, and briskly simmer until juices run clear when the chicken is pierced with a fork, about 15 minutes. Remove chicken and set aside. Strain stock into a bowl and discard onion. Return stock to the pot.
Heat butter in another heavy-bottomed pot over medium heat. Whisk in flour and cook over medium heat, whisking continuously, until mixture turns dark brown, about 10 minutes. Whisk mixture into stock, then bring to a boil. Reduce heat and briskly simmer until stock thickens about 5 minutes. Add rice and return to a simmer, then cover and continue to simmer until rice is tender, 20 to 25 minutes.
While rice is cooking, strip chicken meat from bones. Discard bones and any sinew. Dice the meat.
In a clean, heavy-bottomed pot, heat the remaining 1/4 cup vegetable oil. Add pepper and carrots; sauté until vegetables are tender, about 5 minutes. Add shrimp and sauté 3 minutes more. Add chicken and sausage and heat through. Add mixture to rice, mix well, and cook until heated through. Serve immediately.
You can find this recipe here.
Soul food may be considered the unhealthiest of meals, but with great alternative recipes like these, it doesn’t have to be. Soul food can give the same great feelings and taste of home, without using ingredients that tear down your temple.
