Soul Food Goes Light

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Soul Food Goes Light

Food has always played an important role in shaping our culture and traditions. Most of us have a favorite family recipe that’s been handed down from generation to generation. But as more and more of us turn our focus to food’s connection to health, we’re challenged to add a healthy twist while keeping true to our culinary traditions. In honor of Black History Month, we’re sharing some great ideas to help lighten up traditional African American cuisine.

Why Tweak Tradition?

According to the U.S. Department of Health and Human Services Office of Minority Health, members of the African American community have an increased risk for developing many conditions such as obesity, type 2 diabetes, high blood pressure, heart disease and cancer. The good news is that lifestyle choices can help change these statistics. How we eat, what we eat and how often we exercise, has an impact. The National Institutes of Health (NIH), along with the National Council of Negro Women (NCNW), is leading the charge to help African American children maintain a healthy weight. And, because children learn by watching their parents, NCNW members across the country are offering an entertaining educational program to engage both parents and children in making healthier choices. For more information, including resources, tools and tactics, visit the We Can! Web site at wecan.nhlbi.nih.gov.

When it comes to traditional Southern cooking, a few small changes can make a big difference. Here are some kitchen strategies to get you started.

Use nonstick cooking spray instead of greasing pans with butter, oil, shortening or other fats. Substituting cooking spray for 1 tablespoon of shortening cuts 12 grams of fat.
Substitute fat-free milk for whole milk in your daily diet and in baking. You’ll cut almost 8 grams of fat per 8-ounce serving.
Grill, steam or roast vegetables instead of frying.
For healthier collard greens, use smoked skinless turkey breast, legs or wings instead of salt pork or bacon.
Instead of frying, toss potato wedges with olive oil, sprinkle with seasonings and roast in the oven.
Make gumbo with reduced-sodium chicken broth. For each cup of broth you use, you’ll cut more than 900 grams of sodium.
Oven-fry chicken instead of deep frying. Remove the skin and you’ll further reduce the fat by 3 grams per 3-ounce serving.
Create a crunchy coating on baked chicken or fish with crispy, crushed cereal flakes instead of frying.
Reduce the sodium content of barbecued chicken by seasoning with herbs and sodium-free spices instead of salt. Each 1/2 teaspoon of salt contributes 1163 mg of sodium.
Choose cuts of meat, such as pork and beef, with the words “round” or “loin” on the label, as these are leaner options.
Use fat-free evaporated skim milk in place of regular when making sweet potato pie. You’ll cut 16 grams of fat per cup.

Okra and Fish Creole
Prep time: 15 minutes
Cook time: 15 minutes

1/2 cup sliced celery

1/2 cup sliced okra

1/2 cup chopped green bell pepper

1/2 cup sliced onion

1 tbsp. ShopRite imported olive oil

1 (14 1/2-oz.) can ShopRite diced tomatoes

1/4 tsp. ground red pepper

4 (4-oz.) mild whitefish fillets such as tilapia, flounder or sole

2 cups cooked rice

1. Preheat oven to 425°F.

2. In large skillet sauté celery, okra, green bell pepper and onion in hot oil 5 minutes or until tender. Stir in tomatoes and red pepper.

3. Place fish in large baking dish. Spoon tomato mixture over fish. Bake 6 to 8 minutes or until fish flakes with a fork. Season to taste with salt and pepper. Serve over rice.

Serves 4

Per serving: 339 calories, 33g carbohydrate, 26g protein, 3g fiber, 6g fat, 2g saturated fat, 0g trans fat, 70mg cholesterol, 465mg sodium