Soul Food Healthy Recipes
When we talk about soul food we think of biscuits and gravy, mashed potatoes and fried okra. These dishes are not only tasty, but are also very healthy. Here are some delicious recipes that will satisfy all your taste buds and keep your family and friends happy.
Grits
Shrimp and grits is one of the most popular Southern dishes. These deliciously creamy rice and seafood dishes can be prepared with raw shrimp, or cooked ones. It is served with a side dish of vegetables, or bread.
The dish is low in calories and sodium. Grits are rich in B vitamins. They are also an excellent source of iron. A cup of grits contains about 18% of the DV for folate. This vitamin helps to keep red blood cells healthy.
The secret to the dish’s flavor is the Creole sauce. The Creole sauce is a mixture of 100% white ground corn, Cajun seasoning, and chicken bouillon. Andouille sausage and bacon fat may be added to the mix.
To make the dish, start by heating the olive oil in a medium-sized saute pan. Once the pan is hot, add the spring onions and stir. Let it cook for about five minutes.
Next, add the shrimp. Cook on each side for about one minute. You can use frozen shrimp or fresh shrimp. Be sure to rinse and dry the shrimp. If you want the recipe to be gluten-free, use gluten-free flour instead of white flour.
If you’re looking for a healthier version of the classic dish, try substituting the butter for olive oil. In addition, you can add more vegetables to the grits.
You can enjoy the classic deep South dressing to top your dish. This delicious sauce is made with herbs and spices.
Biscuits and gravy
If you’re trying to eat healthier, biscuits and gravy may not be the best choice. The Southern style diet is high in fat and salt and has been linked to heart disease. Instead, try substituting with a few healthy alternatives.
There are many different ways to make soul food healthier. One way is by cutting back on the extras. You should always reduce the amount of salt you use when cooking.
Another tip is to use whole grains instead of refined. This will help you feel full without consuming unnecessary calories. Whole grains are higher in fiber and nutrients.
Another healthy way to make your biscuits and gravy is to use turkey sausage. Turkey sausage has less fat than pork sausage.
To make sausage gravy, brown your sausage in a skillet over medium heat. Once browned, add the sausage to a casserole dish and cook it for about 10 minutes.
When making your own sausage gravy, make sure you use the right sausage. Budget varieties are generally high in fat, so if you can find a leaner cut of sausage, go for it.
If you’re making your own gravy, use low fat milk. You can also choose to use a tomato-based sauce. Be sure to stir the gravy often so it doesn’t burn.
Make your biscuits healthier by using a whole wheat flour. Adding spices can also boost the flavor. For example, chili powder or cayenne pepper can give the dish a spicy kick.
Fried okra
Fried Okra is a traditional southern dish that comes together in a matter of minutes. It’s a delicious side dish that pairs well with grilled meats, shrimp, and grits. You can serve it as a stand-alone appetizer or alongside your favorite dipping sauce.
To make fried okra, you’ll need a cast iron skillet. Oil should be heated to at least 375 degrees Fahrenheit. A cooking thermometer is a great way to make sure your oil is hot enough.
Traditionally, southern fried okra is prepared with cornmeal. However, it’s possible to make fried okra with other breading or batter ingredients. The most important thing to remember is that the cornmeal is what gives the dish its crunch.
In addition to the cornmeal, okra also needs to be seasoned. For example, you can sprinkle on some chili, cayenne pepper, or paprika for extra flavor. Another popular choice is to add a beaten egg. This keeps the okra from sticking to the cornmeal and provides some moisture.
To get the most out of your okra, you’ll want to make sure it’s fresh. Fresh okra should be uniformly green and not watery. Once the okra is fried, you’ll want to remove it and place it on paper towels to drain.
When making a healthy soul food like fried okra, it’s important to avoid added sugars and saturated fats. In fact, the American Heart Association recommends that you eat fiber-rich foods to lower cholesterol and protect your heart. Fortunately, okra is one vegetable that is relatively low in saturated fat.
Mashed potatoes
If you’re looking for soul food healthy recipes, mashed potatoes may be right up your alley. They’re simple to prepare, and go well with a number of main dishes. You can easily store leftovers for up to two days. Adding toppings to your mashed potatoes can make them a little more indulgent.
Some people prefer a chunky or creamy texture to their mashed potatoes. To get the best consistency, use a hand masher or a food mill.
For a smoother texture, try Yukon gold potatoes. They have a smooth, moist flesh and can help you achieve the perfect consistency.
For an extra flavor boost, try adding fresh minced garlic to your mashed potatoes. Garlic has a subtle flavor that can add a depth of flavor to any dish.
If you want to cut down on the fat in your mashed potatoes, consider using olive oil instead of butter. Alternatively, you can use a dairy free alternative such as unsweetened almond milk.
When making mashed potatoes, you can opt to use a potato ricer to cut down on the amount of water you need. However, this can reduce the consistency of your mashed potatoes. So be sure to use a large pot and allow enough time to cook your potatoes.
Some people may also prefer a lighter, more fluffy consistency. This can be achieved with a food mill or a potato ricer.
Succcotash
Succotash is a delicious, vegan, gluten-free and plant-based dish. It is a great way to incorporate lima beans into your diet. The legumes are rich in minerals and B-complex vitamins.
It is also a good source of fiber. In fact, a serving of succotash can add up to 5 grams of fiber.
This wholesome dish is a favorite throughout the US. Often eaten as a side dish, it is a perfect complement to meaty main dishes.
The Southern version of succotash is usually a colorful mix of vegetables. Many recipes include okra and bacon. These ingredients create an incredibly flavorful dish.
You can make it any time of year. You can use fresh or canned ingredients to create a satisfying meal. To enhance your dish’s flavor, try adding bacon fat drippings.
If you’re looking to get a little more creative with your succotash, try pairing it with cheese. Then, you can transform your succotash into a casserole.
There are a variety of other ingredients you can add to your succotash. Try adding onions, peppers, green tomatoes, cranberry beans, and more. Adding a little bit of spice can also be an interesting twist.
Another option is to cook with apple cider. Apple cider is tangy and works well with naturally sweet dishes.
Some people like to serve it as a side dish with grilled chicken or blackened fish. It’s a versatile side dish that can feed a crowd.
Authentic soul food
If you’ve ever had a piece of authentic soul food, you know that it is full of flavor. However, you’ll also know that it can be quite unhealthy. For starters, it’s usually loaded with sodium.
However, you can make a healthy version of traditional soul food, without sacrificing the delicious taste. Basically, you just need to cut down on the salt and sugar. You can do this by cutting back on the amount of sauce you use, or by substituting alternative fats.
For example, if you use butter, try to replace it with heart-healthy oils. Canola oil is a good choice. Also, steam your vegetables instead of frying them. This is a good way to add more color to your plate.
Another way you can reduce the amount of fat you eat is by choosing leaner cuts of meat. Chicken is typically one of the heaviest parts of a soul food dish.
If you don’t want to use chicken, you can substitute smoked turkey or nuts. Alternatively, you can replace the meat with beans or seeds.
Regardless of the dish, you’ll want to cut back on the salt. Instead, you can add a pinch of salt to your dishes. In addition, try to reduce the amount of processed foods you eat.
One of the best ways to get healthier is to cut down on the amount of salt you consume. Similarly, if you use a lot of deep-fried foods, you’ll want to switch to an air fryer.