National Soul Food Month
From Soul Food Advisor!
Welcome to Soul Food Lover’s Newsletter
What’s Inside This Issue
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June is National Soul Food Month
Soul Food Recipes
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June is National Soul Food Month -By Cassandra Harrell
During slavery, soul food was cooked and seasoned with pork products and fried dishes were usually cooked in lard, because this style of cooking was readily available at the time.
Soul food cuisine uses a large variety of dishes and ingredients, some unique, some shared with other cuisines. But soul food stand uniquely on its own. It has strong roots in African American history and has been enjoyed by many cultures for many generations.
Today, as we celebrate National Soul Food Month, we have healthier alternatives to eating soul food cuisine-- alternatives that we didn't have when soul food was prepared during slavery.
You can slim down soul food recipes by being creative in your cooking methods -- and at the same time keep soul food alive.
Suggestions to help celebrate National Soul Food Month:
· Ask family members and friends to share their favorite soul food recipes during the month of June.
· Share your soul food cooking experience and how soul food can be made with less fat and less salt.
· Make a special low-fat soul food meal for that special someone.
· Ask an older family member or a member of the community to share their most memorable stories about soul food cooking.
· Help young children learn how important soul food is to American history.
· Spread the word to your church, school, civic group, and community that June is National Soul Food Month and that this event is something to be proud of.
Soul Food History belongs to all of us, let celebrate it together.
New Recipes for National Soul Food Month
TWICE BAKED POTATO CASSEROLE
6 medium white potatoes
2 cups sour cream
1 bunch green onions, finely chopped
1 cup grated sharp cheddar cheese
½ cup butter or margarine, melted
Baked potatoes at 400 degrees for approximately one hour. When cool, peel potatoes and grate coarsely. Combine all ingredients. Pour in a 9x13-inch greased baked dish. Baked at 350 degrees for 45 minutes. Yield: 8 servings.
STIR-FRY CABBAGE AND TOMATOES
1 tablespoon oil
2 medium onions, peeled and sliced
1 medium head of cabbage, coaresly shredded
2 teaspoons sugar
salt and pepper to taste
2 medium tomatoes, chopped in large pieces
In hot oil in a large skillet or wok, saute onions for 2 to 3 minutes. Add cabbage and seasonings. Stir-fry until cabbage is crisp-tender. Do not over cook. Add tomatoes and heat through. Yield: 6 to 8 servings.
GRILLED VEGETABLE KABOBS
12 lg. fresh mushrooms
1/4 c. Italian dressing
2 tbsp. lemon juice
1 1/2 tsp. Worcestershire sauce
2 med. zucchini, cut into 1 inch
4 cherry tomatoes
Place mushrooms in medium bowl; cover with boiling water. Let stand 1 minute; drain. Combine dressing, lemon juice and Worcestershire sauce in small bowl. Alternately thread mushrooms and zucchini on four skewers. Grill kabobs over medium coals about 10 minutes, turning and brushing frequently with dressing mixture.
Remove from heat. Thread cherry tomatoes onto ends of skewers. Continue grilling 5 minutes, turning and brushing with remaining dressing mixture. Garnish as desired. Makes 4 servings.
LOW FAT STRAWBERRY YOGURT PIE
1 (9 ounce) graham cracker crust
1 quart fat-free or low-fat frozen strawberry yogurt, softened
1 (12 ounce) carton frozen “light” whipped topping, thawed
1 pint fresh strawberries, capped and crushed
Artificial sweetener to taste
Use an electric mixer on low speed. Stir yogurt and whipped topping together until blended. Spoon into crust. Freeze. Before serving, top with crushed strawberries combined with sweetener. Yield: One 9-inch pie.
For more low-fat soul food recipes, visit
Low Fat Recipes
Great Soul Food Recipes offering a variety of regular and low-fat menus.
To read more about soul food history visit:
Soul Food History
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Cassandra's Cooking Tips
· When making summer salads use fresh ingredients as much as possible. Your farmer's market or a road side stand is a good choice for this.
· Use fresh herbs instead of dry herbs when possible.
· To save time in the kitchen, prepare as many dishes ahead of time before your meal to cut down on rushing later.
Visit us next month for more exciting cooking tips.
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Until Next Time!
Cassandra Harrell is an avid soul food lover and the author of the new Soul Food Lovers’ Cookbook with 250 easy-to-follow soul food and southern recipes from three generations of Southern cooks. Throughout the cookbook you’re find helpful cooking tips and fun recipe stories about the dish.
Editor & Soul Food Advisor
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