Attention Southerners/Soul Food Eaters: How to lighten our recipes?

[makedah]

I'm looking for really flavorful lighter soul food recipes. I've been experimenting with other kinds of foods but I'm starting to miss my own. I don't mean stuff like cold black-eyed pea salad... I'm talking about the real deal. Maybe CL has done a story on this (I have the sweet potato pie recipes and the low-country ones), or perhaps Southern Living has some light stuff (I've scoured their website, but recipes denoted as "light" are rare) that I don't know about.

I own "Down Home Wholesome" by Danella Carter, but I haven't been impressed with it. I'm back to ham hocks since I saw a CL recipe that used them for collards (the recipe was really low in fat!), but I don't want to eat them that often. I know about subbing smoked turkey for pork, but I haven't tried it yet. Vegetarian variations would be welcome, as well.

I don't eat grits or rice (alas!). Other than that, if you have some tried-and true recipes, I'd like to hear them.

[Don]

You might want to take a look at "The New Soul Food Cookbook for People with Diabetes" by Fabiola Demps Gaines and Roneice Weaver or "Southern-style Diabetic Cooking" by Marti Chitwood. While the books are geared to diabetics, the recipes are very healthful (i.e., low calorie, high fiber, low fat, etc.) Both books are produced by the American Diabetes Association and are widely available. You might want to check them out of your local library before purchasing just to make sure that they meet your needs. Good luck!

[HUNGRY!]

You should try turkey sausages. I don't like ground Turkey, but I am totally into turkey sausages. They really are good. I don't know any soul food recipies though, sorry. I just have them with sautaed vegetables and a little bit of spike or Mrs Dash sprinkled on top. Yummy!

[Longhorn]

Mmmmm.... I love Southern and Soul food, but I've never felt the urge to lighten the recipes that I have. Maybe if I did, I could eat it more often! Ususally it's a once a month (or less) treat. Have you ever seen the Threadgill's cookbook? It's an Austin restaurant. I've often thought about writing CL a letter suggesting that they give them a visit and lighten up some of their recipes -- especially the San Antonio Squash Casserole. Then I could sit there and eat the entire thing!

[Vanessa]

I think you could adjust Southern cuisine by lets say not frying making things "oven fried". Even crab cakes can be made in the oven. Collards etc you can yes use ham hocks for flavor. When I make lets say corn bread I use light sour cream and less butter.
When it comes to famous Southern cakes CL has featured many light cakes which you can use.
Seafood is great you don't have to fry it you can microwave it or saute in a pan.
Sausages and meats you can switch to turkey alternatives. Also pork nowdays is called the other white meat you can enjoy it in moderation.The south is famous for chowders you could use turkey bacon or just use less of the rendered bacon drippings.In recipes from the south like the green cabbage and ham soup using heay cream you can use lighter alternatives (see CL substitutions)
For those famous crab cakes you can make them without fillers (bread or satines) just making all crab crab cakes and baking them.
There are many fried things in the south and hard to make fritters without frying so try to stay away from those or just have one or 2 frittersMany vegetables are buttered, then microwave or steam...But I guess at least once before the summer's gone you can have some fried green tomatoes

[Leanne]

Longhorn made me remember that I have a really good squash casserole that is maybe not terribly light - but probably lighter than average. I'll have to find it if I ever wrote it down - I usually just make it on the fly.

Some subs I make for it are - 1% milk, low fat sour cream, veggies shreds - which are tofu mozarella shreds - tastes just like the real thing, 2% cheddar cheese. Spice it up really well with garlic, horseraddish, onion, etc - really good. My DH is from south GA & his mom is a great "southern cook". This recipe is better than his mom's he says. http://www.cookinglight.com/bbs/smile.gif

Another one that's southern, but maybe not "soul food" & has no fat is a tomato & cabbage sides dish.

1/2 head cabbage
1 can diced tomatoes
hot sauce

Cook cabbage in some water for 45 min - 1 hour. Add the can of tomatoes & the hot sauce & cook together for another 45 minutes or so. Add salt & pepper to taste. It's almost like a soup. really good if you like cabbage.

In soups & greens & black eyed peas - I have used country ham instead of ham hocks. It lends alot of flavor, but you don't have the big chunck of fat staring you in the face. I think perhaps it's a mental thing that it's lighter - although I'm guessing it has to be.

There are some good mac & cheese recipes that are lighter by CL apparently - I haven't tried them. Same for mashed potatoes.

Hope this helps - I'll keep thinking. Any recipes you're looking for specifically?

[jillmayre]

Hey!!! I am living in about as Deep South as one can get geographically speaking -- the Mississippi Gulf Coast. I have made the following recipes over and over again. Tried and true is what you wanted, here they are! We also are vegetarians. We do eat seafood and Eggbeater type eggs. I use soy milk when a recipe calls for milk; I am sure regular milk would be fine too http://www.cookinglight.com/bbs/biggrin.gif. All these recipes freeze and reheat very well. I also have a fabulous Collard Green recipe that is meat free and wonderful. And a great Crockpot Lima Bean recipe if you want. Take care now.

Stewed Tomatoes and Okra

When okra and tomatoes are cooked together in the South, the okra is usually cut up into thick slices and stewed with the tomatoes for a very long time. The result is like a thick gumbo. Here, the tomatoes undergo a brief preliminary cooking, then young, tender okra pods are added whole to the pot and cooked briefly. Less of their mucilaginous juices escapes into the tomatoes, resulting in a lighter and fresher flavor and texture.
Serves 4

2 tablespoons extra virgin olive oil
1 small yellow onion, peeled and chopped
2 large cloves garlic, peeled and minced
2 pounds fresh tomatoes, blanched, peeled, and seeded and coarsely chopped, about 2 cups, or 2 cups Italian canned tomatoes, chopped
1 Bouquet Garni made with thyme and parsley
1 pound whole young okra, each no more than 3 inches long
Salt, cayenne, and black pepper in a peppermill
6-8 fresh basil leaves
4 cups rice

1. Put the fat and onion in a deep, lidded skillet, and turn on the stove to medium high. Sauté, tossing frequently, until the onion is translucent and softened, about 5 minutes. Add the garlic and continue cooking until it is fragrant, about a minute more. Add the tomatoes and bouquet garni, and bring to a boil. Reduce the heat to low, cover the pan, and simmer stirring occasionally to prevent sticking and scorching, for 20 minutes.
2. Meanwhile, wash the okra under cold running water, rubbing the pods gently to remove their fuzz. When the tomatoes have simmered for 20 minutes, raise the heat to medium and add the okra. Season with a healthy pinch of salt, a small one of cayenne, and a liberal grinding of black pepper. Stir well and let it simmer, uncovered, until the tomatoes are thick and the okra tender, about 20 minutes more. Turn off the heat, and remove and discard the bouquet garni. Taste and correct the seasonings. Tear the basil into small pieces and stir them into the tomatoes and okra. Serve at once over cooked rice.

Cooking Light's Southern Corn Bread Dressing

1 recipe of Speckled Corn Bread (recipe follows)
1 (12-ounce) can refrigerated buttermilk biscuits
2 tablespoons rubbed sage
1 teaspoon poultry seasoning
1/4 to 1/2 teaspoon pepper
1 teaspoon margarine
Cooking spray
1 cup chopped celery
1 cup chopped onion
4 (10-1/2-ounce) cans low-salt chicken or vegetable broth
2 large egg whites, lightly beaten

1. Crumble Speckled Corn Bread; set aside. Bake biscuits according to package directions; let cool. Tear 8 of the biscuits into small pieces; reserve remaining 2 for another use. Combine crumbled cornbread, torn biscuits, sage, poultry seasoning, and pepper in a large bowl; set aside.

2. Preheat oven to 350°.
3. Melt margarine over medium-high heat in a medium nonstick skillet coated with cooking spray. Saute celery and onion 8 minutes or until tender. Let cool slightly. Add vegetable mixture to dressing mixture, and gently stir in broth and egg whites. Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray. Bake at 350°
for 55 minutes. Yield: 10 servings. Freezes and reheats well.
CALORIES 262 (25% from fat); FAT 7.2g (sat 1.6g, mono 3.2g, poly 1.3g); PROTEIN 8.8g; CARB 9.3g; FIBER 1.3g; CHOL 1mg; IRON 3.2mg;
SODIUM 782mg; CALC 150mg

Speckled Corn Bread

1 teaspoon margarine
Cooking spray
1 cup frozen whole-kernel corn, thawed
1 cup chopped red bell pepper
1-1/3 cups self-rising yellow cornmeal mix
2/3 cup self-rising flour
1 teaspoon sugar
1/8 teaspoon ground red pepper
1-1/4 cups skim milk
2 large egg whites, lightly beaten

1. Preheat oven to 400°.
2. Melt margarine over medium-high heat in a nonstick skillet coated with cooking spray. Saute corn and bell pepper 8 minutes or until corn is lightly browned and pepper is tender; stir frequently. Let cool.
3. Combine vegetable mixture, cornmeal mix, flour, sugar, and ground red pepper in a
large bowl; add milk and egg whites, stirring until moist. Pour batter into a 9-inch round cake pan coated with cooking spray. Bake at 400° for 30 minutes or until a wooden pick inserted in center comes out clean. Remove from pan; let cool completely on a wire rack. Yield: 12 servings (serving size: 1 wedge).
CALORIES 100 (9% from fat); FAT 1g (sat 0.2g, mono 0.3g, poly 0.4g); PROTEIN 3.8g; CARB 19.8g; FIBER 0.5g; CHOL 1mg; IRON 1.3mg; SODIUM 381mg; CALC 105mg

[laden]

Makedah-

If you haven't tried ham-flavored packets you might want to. I love the results they give.

I put white or pinto beans in the crock-pot, or on the stove I do green beans, turnip greens, black-eyed peas...basically anything you'd use bacon grease or ham hock to flavor.

I have found a couple of different brands that are very good. "Sweet Vidalia" is my favorite, but I use "Goya" brand also (usually in the Mexican food section or boullion section).

For a one pound bag of dried beans I add 1 tsp of olive oil and the packet of ham flavoring.

[makedah]

Thanks for all the suggestions. I will definitely try the ham packet. The July issue had a lot of recipes that fit what I was talking about, if I could only get around to preparing them!!!! :D