Article archived: February, 2010
Judy Dodd, MS, RD, LDN Giant Eagle® Corporate Nutritionist
Many foods that are connected to our heritage are likely to be a challenge in today's world of heart-healthy, lean-and-mean, wellness oriented guidelines. Every cultural group has foods that were part of their heritage, that provided needed calories (to do heavy work), used readily available ingredients and met our budget needs. But these are foods that have connections to our soul in another way. These are comfort foods that continue to be favorites that frankly scream out — Don't mess with me!
What about healthy soul food with roots in pre-Civil War times through the years of the Depression of the Thirties and rationing of the Forties? These are foods that still have relevance but the calories, fat and salt content are more likely to fit the needs of a different era. Check out the American Heart Association publication "43 Healthy Soul Food Recipes" as a source to begin putting heart-healthy recipes to use for some traditional soul food recipes. Here are some ideas to get started:
- Trim the fat or start lean. Brown and drain any ground meats. Trim excess fat before adding to stews and soups (unless you can skim the fat before thickening and serving).
- Remove the skin on chicken before breading.
- Use oven-frying for chicken, fish and breaded vegetables.
- Cut back on added sodium by using dried beans you cook yourself, beans or vegetables canned without added salt, or rinse and drain (this reduces the sodium of canned vegetables).
- Season with hot sauce, herbs, spices, vinegar, lemon juice, and hold the salt shaker. Be liberal with onions, garlic, peppers and flavoring vegetables. And if you salt, make it for the taste not just because of habit or a recipe.
- Add a splash of vinegar to greens for flavor (to replace the fact that you cooked with less fat and salt).
- Try lower fat cheeses (2% fat or lower) and fat-free milk for cheesy potatoes, grits and toppings.
- Start with a vegetable oil spray and the smallest amount possible of a vegetable oil to replace the hard fats or usual ¼–½ cup oil called for in many recipes. Onions and other vegetables will sauté in less fat with a hot and heavy skillet!
- Read labels and pick the products that fit your budget but also your health needs for sodium and fat. There are lower fat and lower sodium choices for ham, sausage and other meats used for traditional flavors.
- Try cinnamon, lower-sugar table syrup or a brown sugar replacement on sweet potatoes, squash and carrots to bring down the calories and still give flavor.
- Sneak in some whole grains by mixing some brown rice with white rice.
- Remember the serving size tells the tale! For some foods, the soul goes out when you mess with the taste! Keep the portion small and plan for vegetables, salads and fruits to round out the meal.
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