Soul food refers to the cuisine developed and perfected by Africans brought to America by the slave trade. Often made up entirely of scraps from the landowner's table and whatever the slaves could grow or find, soul food recipes were generally handed from person to person rather than written down. Though originally designed for maximum calories per dish to nourish brutally overworked adults, healthy soul food is no longer an oxymoron. Cooking soul food that meets today's nutritional standards is a simple and satisfying way to honor the memories of its creators.
Step 1
Learn about your ingredients. While soul food originally depended on cheap cuts of meet and lard, there is also a long list of fruits and vegetables, some carried to America from Africa and the Caribbean. Chet Day's Health and Beyond lists "Collard and mustard greens, kale, yams, and okra turnips, beets, dandelion greens, collard greens, kale, cress and mustard greens" among the vegetables prized by soul food cooks.
Step 2
Learn healthier cooking techniques. Oven frying is a good substitute for deep-frying, giving lots of flavor with very little added fat. Dredge chicken or fish in milk and then roll in bread crumbs. Place the coated chicken or fish in a baking dish greased with non-stick cooking spray and bake at 350 degrees Fahrenheit until the insides are done and the breading is golden brown.
Step 3
Take your time. Less expensive cuts of meat often have much less fat, making them less tender. Back in the day, stews and larger cuts of meat were simmered all day in a cast-iron pot over an open fire. These days, you can put your ingredients in a slow cooker or Dutch oven and let them bubble along all day.
Step 4
Spice it up. Soul food used lots of peppers, garlic, lemon, onions and whatever regional herbs and spices were available. The more natural, cooked-in flavor a dish has the less salt it needs.
Step 5
Rethink dessert. Fresh fruits serve as a refreshing and healthy finish to a soul food meal. Watermelon, peaches, plums, pears and berries of all kinds are sweet and simple when served tossed and chilled.
Tips and Warnings
- Scour garage sales for vintage Southern church cookbooks. Many of them contain authentic soul food recipes that can be adapted to today's nutritional standards.
- Never serve chicken unless the flesh is completely opaque and the juices run clear when you cut into it.
Things You'll Need
- Fresh greens
- Chicken or fish
- Milk
- Bread crumbs
- Non-stick cooking spray
- Slow cooker or Dutch oven
- Peppers, garlic, lemon, onions
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