Georgia Jones, Ph.D.Associate Professor and Extension Food Specialist

February 17, 2013

Soul Food A term coined in the ‘60’s as a symbol of racial pride and identity ; in recognition of African heritage It is food that transcends simply nourishing the body and reaches into the cultural past. It is interwoven with the slave experience, combining foods and preparation methods from Africa with adaptations

imposed by slavery. 

 Major Influences of Soul Food  West African Ancestry  Slavery - Traditional Soul Food Post-Civil War - Traditional Soul Food Current Soul Food - Modified Soul Food

Components of the Soul Food Diet 

WatermelonCantaloupePeachesPlums 

TomatoesCollardsCabbageTurnipMustardSweet potatoGreen beansBlack-eyed peasSummer squashOkra 

RiceCorn breadOatmealGrits 

ChitterlingsPork chopsFried chickenPeanutsNeck bonesHeadcheese/Souse  

Hip Hoppin’ John 

 Serves 6 as a side dish or 4 as a main dish. Ingredients: 1 cup dried black eyed peas1 bay leaf1 teaspoon dried thyme1 teaspoon salt, optional½ teaspoon black pepper1 Tablespoon vegetable oil1 medium yellow onion, chopped1 garlic clove, minced1 teaspoon crushed hot pepper flakes1 small red or green bell pepper, chopped1 cup long grained or converted white or brown rice Directions:

1. Pick through peas, discarding broken or discolored peas and any debris, such as rocks. Rinse and drain peas. Place in a large bowl and cover with 4 cups of water. Soak overnight. Drain peas and discard water.

2. In a Dutch oven, cover peas with 5 cups of water. Add bay leaf, thyme, salt (if using) and black pepper. Bring to a boil; reduce heat to low. Simmer until tender, about 40 minutes.In a large skillet, heat vegetable oil. Add onion and garlic; cook until translucent, about 5

minutes. Add onion, garlic, crushed pepper and bell pepper to peas. Stir to mix well. Cook until vegetables are tender.

Cooking the rice.Some people cook the rice with the peas and others cook it separately. If you plan to cook the rice separately, reduce the amount of water in the peas by about 2 cups. 

Black–eyed Pea Salad with Sriracha Vinaigrette 

Ingredients: 2½ Tablespoons white wine or apple cider vinegar2 Tablespoons extra-virgin olive oil1 to 1½ Tablespoons Sriracha sauce½ teaspoon salt1 bag (16 ounce) frozen black-eyed peas3 celery ribs2 carrots1 red or yellow bell pepper1 cup lean ham, optional⅓ cup chopped parsley Directions: 1. In a small bowl, combine vinegar olive oil, Sriracha sauce, and salt. Set aside.2. Cook black-eyed peas according to package directions. Drain. Rinse in cool tap

water. Drain and set aside.3. Wash and chop the celery. Peel and grate the carrots. Chop the bell pepper and

ham. 4. In a large bowl, combine black-eyed peas, celery, carrots, bell pepper, ham, and

parsley. Add vinaigrette and stir to combine.  

What is Sriracha?A Thai sauce made from chilies, salt, sugar and vinegar.

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Collard Green Stir-Fry

Serves 4.

Ingredients:

1½ Tablespoons vegetable oil, for frying1teaspoon ginger, finely minced3 garlic cloves, finely minced1 pound collard greens½ teaspoon red pepper flakes2 teaspoons rice vinegar1 teaspoon soy sauce (more or less to taste)⅛ teaspoon cracked black pepper

Directions:

1. Remove main stem from collard greens. Stack leaves on top of each other and roll them into a cigar shape. Cut across greens into 1/2 inch strips. Wash greens well and drain off water.2. Add oil to a sauté pan over medium high heat until oil is hot. Add ginger and garlic and fry for 30 seconds (or until fragrant). Constantly move ginger and garlic with a spatula to keep them from burning.3. Add washed collard greens to the pan. Move the greens around in the pan until the greens are wilted.4. Add red pepper flakes, vinegar, soy sauce, and black pepper. Cook for 3-5 minutes longer. Taste the greens and add more of any ingredient according to your preference.

Brassica or Cruciferous Vegetables

The four-petal flowers from these veggies resemble a cross or "crucifer," hence the name.

Broccoli is probably the best known cruciferous vegetable. Other cruciferous vegetables include turnip greens, collard greens, cabbage, cauliflower, kale, and Brussels sprouts.

Nearly all are excellent or good sources of vitamin C and some are good sources of manganese.

Dark greens are high in vitamin K. Cruciferous vegetables contain a group of phytochemicals,

called glucosinolates. Research shows that these compounds may be anticarcinogenic.

Macaroni and Cheese

Serves 6.

Ingredients:

2 cups elbow macaroni2 Tablespoons all-purpose flour½ teaspoon black pepper¼ teaspoon salt2 cups skim milk8 ounces low-fat sharp Cheddar cheese, grated, divided2 ounces Velveeta

Directions:

1. Cook macaroni according to package directions. Drain and place in a 2-quart casserole dish.

2. Melt margarine and stir in flour to make a roux, stirring constantly for approximately 3 minutes. Gradually pour in milk and stir until mixture is thick.

3. Slowly, add cheese and Velveeta. Stir until melted.4. Mix cheese sauce and macaroni. Sprinkle top of casserole with ¼ cup of grated

cheese and bake for 35 minutes at 350°F.

Baked Sweet Dumpling Squash 

Serves 4. Ingredients: 1 sweet dumpling squash2 Tablespoons butter1 teaspoon cinnamon¼ cup honey3 Tablespoons water Directions:1. Preheat the oven to 350°F.2. With a sharp knife cut the squash in half, scoop out the seeds. Cut each half in half to

make quarters.3. Melt the butter, cinnamon, and honey in a microwave proof bowl for 30-60 seconds.

Stir.4. Add the water to a baking pan and place the squash in the pan flesh side down.5. Bake for 35 minutes. Poke the squash with a fork to check for tenderness, if the squash

is still hard bake for another 10 minutes.6. Turn the squash over so the flesh is facing up. Spread the honey mixture on the flesh

and bake for another 5 minutes.7. Remove from the oven and let cool. 

Coconut Mashed Sweet Potatoes 

Serves 4 Ingredients: 1½ pounds sweet potatoes, about 3 medium¾ cup reduced fat coconut milk (not cream of coconut)1 Tablespoon minced fresh ginger½ teaspoon salt

Directions: 1. Wash potatoes and pat dry. Pierce the skin in a couple of places. Microwave on high until

tender. 2. Peel potatoes when cool enough to handle. Place potatoes in a medium bowl and mash.

Add coconut milk, ginger and salt. Stir until combined. If necessary, reheat in oven or microwave. Serve warm.

Note: Potatoes can also be baked in an oven. Coconut milk can be found in the international section of the grocery store. This is not the same type as that found with the alcoholic beverages. If you are unable to find coconut milk, you can substitute grated coconut. 

Coconut Milk

Look in the Asian section of the grocery store for coconut milk.

 

Sweet Potatoes with Cranberries and Pecans 

Serves 4. Ingredients: ¼ cup pecans1 pound sweet potatoes, about 2 medium1 Tablespoon butter1 Tablespoon honey or maple syrup, or brown sugar¼ teaspoon cinnamon¼ teaspoon saltCooking spray¼ cup dried cranberries

Directions: 1. Preheat oven to 300°F. Toast pecans for about 10 minutes. Set aside.2. Wash and peel sweet potato. Cut into ½-inch thick slices. 3. Stir together butter, honey, syrup or sugar, cinnamon and salt. Toss sugar mixture and

potatoes together until potatoes are evenly coated.4. Coat a small casserole with cooking spray. Layer half of the potatoes in dish. Top with half of

the pecans and half of the cranberries.5. Top with remaining sweet potatoes. Sprinkle remaining pecans and cranberries on top.

Cover and bake for about 30 minutes, or until potatoes are tender.

Autumn Apple Salad 

Serves 4 to 6. Ingredients: 4 tart apples, cored and chopped¼ cup blanched slivered almonds, toasted¼ cup dried cranberries¼ cup chopped dried cherries1 container (6 ounce) vanilla yogurt Directions: In a medium bowl, stir together the apples, almonds, cranberries and cherries. Stir in yogurt until evenly coated. 

Alternate Dressing:

1 container (6 ounce) plain low fat yogurt1 Tablespoon honey¼ cup orange juice

Directions:1. Place yogurt in a strainer lined with a coffee filter. Cover and allow to sit

for at least 30 minutes or up to 24 hours. The longer it sits, the more whey is removed.

2. Mix strained yogurt with honey and orange juice. Add to fruit mixture and serve.

 

Serves 4. Ingredients: 2 Tablespoons lemon juice, preferably fresh2 Tablespoon olive oil½ teaspoon black pepper½ teaspoon salt4 catfish fillets, about 3 pounds total Directions: 1. Whisk together lemon juice, oil, pepper and salt in a shallow dish. Add catfish and turn to coat with marinade. Cover and refrigerate for 30 minutes.2. Preheat grill or broiler.3. Grill or broil fish on a lightly oiled rack, turning once, until fish is opaque, about 10 minutes per inch of thickness. Serve with lemon wedges. 

Lemon-Pepper Catfish 

Pork Chops with Creamy Mustard Sauce

Serves 4.

Ingredients:

4 pork chopsSalt and black pepper, to tasteCooking spray2 Tablespoons water

Creamy Mustard Sauce½ cup low fat sour cream1 Tablespoon low fat milk1 Tablespoon Dijon mustard

Directions:

1. Preheat oven to 300°F. Heat an empty, oven proof skillet to high.2. Cook one side of pork chop with cooking spray; sprinkle with salt and pepper. Place

pork chops in hot skillet and sear on both sides until brown. Do not allow pork chops to cook all the way through.

3. Add 2 tablespoons of water to pork chops; cover and place in hot oven. Bake for 10 to 15 minutes.

4. While pork chops are baking, blend sour cream, milk, and mustard in a saucepan. Stir until warm. Spoon over pork chops.

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Grilled Pineapple with Frozen Yogurt

Serves 8 to 10.

Ingredients:

1 fresh pineapple, cored½ cup brown sugar, dividedLow fat frozen yogurtCooking spray

Directions:

1. Spray a cookie sheet with cooking spray.2. Core and slice pineapple into 8 to 10 slices. Place pineapple on cookie sheet and

sprinkle half the brown sugar on top of slices. Broil for about 10 minutes. Turn and sprinkle the remaining brown sugar on the other side. Place under broiler for another 10 minutes. Serve warm with low fat yogurt or ice cream.

Resources

Cooking Light Magazine and Website - http://www.cookinglight.com/ Excellent magazine and website. Most recipes are made from easy to find

ingredients. Dishes tend to be very flavorful.

Eating Well Magazine and Website - http://www.eatingwell.com/ Excellent magazine and website. Recipes do tend to be somewhat bland. Ma y

need to increase spice level.

At Home with Gladys Knight Good book, but tends to use ingredients some may not be familiar with. It is

approved by the American Diabetes Association

Low-Fat Soul by Jonell Nash Former Food editor for Essence Magazine. Includes some classics and some

new dishes, such as lamb curry with sweet mango chutney.

Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln cooperating with the Counties and the United States Department of Agriculture.

University of Nebraska–Lincoln Extension educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln and the United States Department of Agriculture.