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