Cooking soul food is a tradition born from slavery in America. When they were given any meat, African slaves were given the least desirable cuts such as neck bones, tongue and intestines. They used these ingredients, the vegetables from their own gardens and familiar seasonings to cook hearty food that could be shared among many and still satisfy. Today, soul food has a reputation for being heavy and high in calories, but the original cooking methods of grilling and stewing are essentially low-fat, healthful ways to prepare the meats and vegetables most closely associated with soul food.
Step 1
Stock your pantry with seasoning staples such as black pepper, bay leaves, cayenne pepper, fresh and granulated garlic, paprika and bottled hot sauce. For authenticity, look for hot sauces that are traditional to southern cooking.
Step 2
Make a dry rub to season meats with before grilling. A typical dry rub includes equal parts of coarse black pepper, coarse salt, dark brown sugar, paprika and cayenne pepper to taste. Experiment with granulated garlic, onion powder, dried mustard or cinnamon until you develop a recipe that's to your liking. Store the spice mixture in an airtight container and rub liberally onto raw meats before cooking.
Step 3
Add dry herbs like bay leaf early in the cooking process. Dry herbs are especially useful for soul food recipes that involve stewing or simmering because it takes them longer to release their flavors into the dish. Fresh herbs should be added at the end or right before serving so they retain their bright flavors.
Step 4
Measure spicy ingredients like cayenne pepper and hot sauce carefully until you get accustomed to using them. You can always add more hot sauce to a dish at the table if it needs more kick.
Tips and Warnings
- To substitute fresh herbs for dried, increase the amount by approximately one-half. Dried herbs should smell pungent and retain a vibrant color. Dispose of old herbs if they no longer smell or look appetizing. Many soul food dishes are convenient one-pot family meals that can easily be prepared at home by a busy parent. Consider making gumbo, jambalaya or collard greens and black-eyed peas for your family. Make the meals more family friendly and less caloric by omitting spicy seasonings and replacing traditional fatty pork sausages with lean turkey sausage.
Things You'll Need
- Seasonings
- Measuring spoons
- Airtight container
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