1 of 2

Write now Article Tools

Page 2 of 2

sugar.

Stir to blend. Place cover over pot. Fry for about five minutes.

Add water to pot and fatback atop cabbage. Return lid to pot and reduce heat to medium low.

Continue to cook until cabbage has reduced and reached a semi-firm consistency.

Enjoy.

This dish is great with fried chicken or baked chicken and cornbread

(2) Healthy

1 large head of green cabbage

1 Tbsp Extra Virgin Olive Oil

1 med red pepper sliced, I small orange pepper sliced

Tbsp of distilled white vinegar *(2Tbsp to suit your taste)

Salt, pepper to taste

Remove outer leaves of cabbage. Discard.

Holding cabbage by stem quarter cabbage head (cut in 4)

*Do Not include core of cabbage (yellow/white center) in mixture (it has a bitter taste).

Continue to cut each quarter lengthwise in large strips.

Rinse cabbage in colander under cold running water. Set aside.

In large stockpot, add 2 Tbsp of olive oil. Add sliced peppers saut for about 2 minutes. Add a little water (about 2 tsps.) continue to saut for about 1 more minute.

Take the sliced cabbage and place handful at a time into pot. Continue until all cabbage is in pot. Stir.

Season cabbage with salt, pepper, vinegar. The sweetness in this cabbage dish is derived from the red and orange peppers.

Stir to blend. Place cover over pot. Steam fry for about five minutes.

Add water to pot and cabbage. Return lid to pot and reduce heat to medium low.

Continue to cook until cabbage has reduced and reached a semi-firm consistency.

Enjoy.

*

The key to soul food is to experiment without sacrifice. The following list represents substitutes I often make when aiming for both flavor and healthier food.

Butter Olive oil (non-sweet dishes), canola oil and butter substitutes that are earmarked for heart health.

Frying steam frying or oven frying. Steam Frying is faster and includes water and little oil to the pan. Oven frying takes a little longer but is sometimes preferable when preparing chicken.

Candied yams Try whipping the yams and using less sugar. You can also bake yams and drizzle them with honey producing a nice comforting side dish.

Baked macaroni and cheese In my opinion there really is no substitute for home-style baked mac and cheese. If you're eating healthy, try to reduce the amount of butter and cheese and opt for skim milk as opposed to canned milk in the mix.

Collard greens Meatless collard greens can be very tasty if cooked to the right consistency. You should still add a pinch of sugar or Splenda to the greens to cut the bitterness. Also try some sliced onions and 1 scotch bonnet pepper (leave whole and remove from greens before serving) or a sprinkle of hot red pepper flakes for some kick.

Fried hushpuppies (deep fried cornmeal fritters) oven baked cornbread.

Trying baking your meats as opposed to deep-frying (fried chicken baked chicken). Chicken breasts are very versatile and can be prepared to satisfy the most finicky palate.

Try using either frozen or fresh veggies as opposed to canned. canned food should be your last resort due to its high sodium content.

Soul food is from the heart and just like my mother said, if you put the love in from the first stir it will be received until the last spoon. Enjoy.

Learn more about this author, Mecca Foust.
Click here to send this author comments or questions.

• << previous page
• 1
• 2

Add your voice

Know something about How to cook healthy soul food?
We want to hear your view. Write now!