Traditional soul food was created by men and woman brought to America from Africa as slaves. They had to use what they were given, or what they could hunt or grow. Out of this grew a cuisine that was varied, rich, and high in calories. Healthy soul food is no longer an oxymoron, thanks to chefs such as Sylvia Woods, her grandson Lindsey Williams and Charlie Black, who have proven you can cook without deep-frying or adding loads butter and salt, without sacrificing the flavor.
Oven Fried Chicken
Fried chicken is a soul food staple, but the traditional method of deep frying whole, cut-up chicken is high in calories. Dip boneless, skinless chicken breasts in low-fat buttermilk and then dredge them through bread crumbs or crumbled cornflakes. Spray a baking dish with nonstick cooking spray and place the breaded chicken in a single layer in the bottom. Bake at 375 degrees F. for 20 to 30 minutes, until the breading is crisp and golden and the chicken juices run clear when you poke the chicken with a fork.
Baked Sweet Potato Fries
Sweet potato pie is a traditional soul food dessert, but there are lower calorie ways to cook sweet potatoes. Wash and peel two or three sweet potatoes. Slice them into strips. Spray a baking sheet with nonstick olive oil spray. Spread the sweet potato strips on the baking sheet and spray them lightly with the olive oil. Sprinkle salt, pepper and paprika over the strips and toss them lightly. For a sweeter treat, substitute brown sugar for the paprika. Bake at 400 F for 15 to 20 minutes, or until they just start to brown.
Steamed Collard Greens
Collard greens have a fairly string flavor that is traditionally smothered in salt pork. Substitute smoked chicken when you steam collard greens for a healthier, lower-calorie version. Wash the collard greens and slice them lengthwise and then again crosswise. Steam them for five minutes, or until they are just soft and fragrant. Place the pieces in a bowl and toss them with lemon juice, salt, pepper, chopped fresh garlic, olive oil and small pieces of smoked chicken.
Fresh Fruit
Most people don't think of fresh fruit when they hear "soul food," but fresh watermelon, peaches and berries grew wild throughout the southern United States. Serve them tossed together and topped with local honey, or simply washed and chilled.
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