Super Soul Food
And Why They're Good for You!

Soul Food is loaded with vitamins and nutrients and is good for the body, spirit, and mind. Research has shown that fresh vegetables help prevent or cure common diseases such as cancer, cardiovascular, and neurodegenerative ailments.

But you may wonder, how are soul food vegetables like collard greens, black-eyed peas, and sweet potatoes good for you when so many believe there’re not?

Before you decide, take a look at these fresh vegetables along with some nutritional information about each one.

I have listed the most popular soul food vegetables used mostly in homes across America. These fresh vegetables are prepared in some form everyday with a variety of meat dishes. So let’s first look at how these soul food vegetables help contribute to good health.

Collard Greens are a soul food staple. No social gathering is complete without it. Not only do they taste wonderful, collard greens are rich in calcium and loaded with Vitamins A and C. Collard greens are extremely nutritious for you.

Sweet Potatoes are low in calories and fat-free. Sweet potatoes are high in Vitamin C and a very good source of fiber, Vitamin B-6, and potassium.

Black-eyed Peas are another soul food icon and is also fat-free. Studies also show that black-eyed peas provide a high level of energy and a good source of Vitamins A and C.

Green Cabbage is loaded with Vitamin K Blood clotting, bone health Fiber (insoluble), promotes healthy gastrointestinal tract, and an excellent source for weight maintenance.

Red Beans which include small red, pinto, and dark red kidney varieties, are an excellent low-fat source of antioxidants, protein, and dietary fiber. They’re also a good source of iron, potassium, and thiamin.

Spinach is high in Vitamin A, and is a good source of calcium, iron, magnesium, riboflavin, and Vitamins B-6 and C. The plant compounds in spinach may boost your immune system and help prevent certain types of cancer.

Green Beans has Vitamin C Immunity enhancement and is excellent for your skin, cancer prevention, and heart disease prevention.

Tomatoes helps prevent cancer, heart disease, helps maintain healthy vision, an immunity enhancement, Vitamin C Immunity enhancement, and aid in skin health.

Carrots helps maintain healthy vision, an immunity enhancement, contribute to skin health, helps aid in cancer prevention, and heart disease prevention.

Corn helps convert carbohydrates to energy. Niacin helps the body use sugars, and fatty acids helps enzymes function, helps produce energy in cells of your body. Corn also helps promote healthy blood pressure, cancer prevention, heart disease prevention, helps maintain healthy vision, and an immunity enhancement.

So, since we know these soul food vegetables are good for you, how do you prepare them and keep them healthy?

You cook them with smoked turkey instead of salt pork, you season them with a little olive oil instead of fatty lards, and you cut back on salt by learning to use low-salt or salt-free seasonings.

Also, try natural herbs and spices to bring out the true flavors of these wonderful vegetables. You may be surprised at how much you can enjoy food that is flavored without salt.

These herbs and spices are excellent to bring out the true flavors of soul food vegetables:

Vegetable: Tomato dishes
Spice: Bay Leaves, Marjoram, Chives, Garlic, Parley, and Basil

Vegetable: Fresh Salads/Fresh Vegetables
Spice: Cilantro, Dill Weed, Black Pepper, Parsley

Vegetable: Bean dishes
Spice: Parsley, Black Pepper, Cumin, Thyme, Cayenne

Vegetable: Green Beans and Potatoes
Spice: Savory, Parsley, Celery Seed, Rosemary

Vegetable: Beets and Lima beans come alive
Spice: Thyme, Chili Powder, and Garlic

Vegetable: Carrots, Cauliflower, and Potatoes dishes
Spice: Mace, Black Pepper, Basil, Chili Powder, Rosemary

For spicy seasonings, use black pepper, red pepper, and red hot sauce. Vinegars such as cider, balsamic, flavored, red wine, or white, are excellent with cucumbers, cooked greens, potatoes, and spinach dishes.

Soul food vegetables are just as good for you as any other vegetable dish--its how you prepare them during the cooking process that makes all the difference. You can make simple adjustments to the ingredients and cooking techniques you use.

Remember, when it comes to preparing your food, you are in complete control. These soul food vegetables are tasty, nutritious, offers great health benefits, and helps maintain a healthy lifestyle.

So the next time you prepare your favorite soul food vegetable, try herbs and spices to bring out the true flavors. With a little culinary creativity you can still enjoy great flavor in these dishes while lowering the sodium and fat content. Once you try it, you’re be glad you did.