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And Stay Up to Date on What's Happening
Welcome to Soul Food Lovers Newsletter
COMING IN FEBRUARY, 2007
A SOUL FOOD TRIBUTE TO
BLACK HISTORY MONTH
SEE DETAILS INSIDE
TABLE OF CONTENTS - Volume #003
What’s New on Site Update
Feature Article: Break for Breakfast
Column: Spice Up Your Soul Food
Column: This Month’s Best Soul Food Recipes
Cassandra’s Cooking Tips
Soul Food Care Package
Soul Food Blog
Coming In Next Issue: A Soul Food Tribute to Black History Month
See details inside
Ask the Editor
Reader’s Poll Results
Coming in Feb, 2007, Black History Month Special Section
Link to Your Gift: New Trends in Soul Food Cooking
Website Plans for 2007
What’s New on Site Update
If you’re having a new year’s get together, check out our famous Soul Food
Appetizers. You’re find easy recipes to put something really special together.
Also in our Holiday Menus section we have great party recipes including easy and
delicious punch recipes.
And always visit our News/Freebie Center. There is always a lot of exciting stuff to read including new recipes to try so visit the links below:
Soul Food Appetizers
Holiday Cookie Recipes
Soul Food News Center
Soul Food Blog
BREAK FOR BREAKFAST
African American slaves considered breakfast an important meal of the day and today breakfast is still a vital meal in the South. The popularity of breakfast has spread throughout the South and many restaurants and food chains with Southern roots will often specialize in this fare--serve breakfast all day or include a separate menu just for breakfast.
To start off the new year, many soul food lovers have expressed an interest in
eating healthier soul food meals. But for some, breakfast was never considered in
reducing calories or fat, while others never give breakfast a second thought.
You may think if you eat breakfast you have more calories to deal with during the
day, but the truth is if you don’t eat breakfast, you tend to consume more calories than you planned during the day. And usually with the wrong types of foods that’s loaded with fat and sodium like snacks and chips.
Why do you think its so important not to skip this meal? Not only does eating a
good breakfast start your day off right, there are many health benefits associated with the first meal of the day.
Well, many nutritionists consider breakfast a very important meal, since it provides vital nourishment and energy for starting the day. I know, whenever I have a good breakfast, I usually have more energy and it makes me feel like I’m up to the day’s challenge.
I know you may think you don’t have time to make breakfast or you’re always running late for work, or you’re not usually hungry in the morning, if you feel this way, you really need to read, 10 Soul Food Low-Fat Breakfasts to get you going. It answers many questions associated with eating breakfast along with the important of consuming this special meal.
Ten Soul Food Low-Fat Breakfasts will explain in detail why eating breakfast is so important to add to your daily routine. The article also have preplanned low fat soul food breakfasts and ideas that’s quick and easy and will get you started. This
information is especially important if you have children or teenagers. You will be
amazed to discover that eating a healthy breakfast not only helps you control your
calorie intake all day, but it sets the stage for lasting health benefits.
Please read this article for a better understanding of why breakfast is so
important. - You'll be glad you did.
10 Soul Food Low-Fat Breakfasts and Ideas
SPICE UP YOUR SOUL FOOD-COLUMN- Bay Leaf and Cooking Uses
Bay Leaf (plural bay leaves) is the aromatic leaf of several species of the
Laurel family. Fresh or dried bay leaves are used in cooking for their distinctive
flavor and fragrance. It's a culinary herb often used to flavor soups, stews, and
braises. The fresh leaves are very mild and do not develop their full flavor until
several weeks after picking and drying.
The Bay Leaf is useful in hearty, home-style cooking. When you’re making bean, split pea, vegetable soups, meat stews, spaghetti sauce, and chili, a Bay leaf can be added for a more pungent flavor. Alternate whole Bay Leaves with meat, seafood, or vegetables on skewers before cooking. Be sure to remove Bay Leaves before eating a dish that has finished cooking. The whole leaves are used to impart flavor only and are bitter and hard to chew. Bay Leaves are pungent and have a sharp, bitter taste.
Below is a quick and easy recipe using Bay Leaves:
RICE PILAF WITH BAY LEAF
3 bay leaves
1 tablespoon olive oil
1 garlic clove, finely chopped
1-1/4 cups long-grain white rice
1/4 teaspoon salt
1/4 teaspoon black pepper
1 cup water
3/4 cup reduced-sodium chicken broth (6 fl oz)
Cook bay leaves in oil in a 1-1/2- to 2-quart heavy saucepan over moderate heat,
turning over occasionally, until leaves are lightly browned, 2 to 3 minutes. Add garlic
and cook, stirring, until pale golden, about 30 seconds. Add rice, salt, and pepper and cook, stirring gently to avoid breaking bay leaves, 1 minute.
Add water and broth and bring to a full boil, uncovered, over high heat. Cover with
a tight-fitting lid, then reduce heat to low and simmer until water is absorbed and
rice is tender, about 15 minutes.
Remove from heat and let stand, undisturbed, 5 minutes. Fluff rice with a fork and remove bay leaves. Makes 4 servings.
List of specific Soul Food spices to use with dishes.
THIS MONTH'S BEST SOUL FOOD RECIPES
This Month’s Focus is on Healthy Soul Food Vegetables
PURPLE HULL PEAS
3 cups shelled fresh purple hull peas or black eyed peas
2 cups water
1 tablespoon vegetable oil
½ teaspoon salt
2 tablespoons cider vinegar
1 teaspoon dry mustard
1 teaspoon sugar
½ teaspoon pepper
½ teaspoon red crushed pepper (optional)
1 clove garlic, minced
Combine first 4 ingredients in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until tender; drain, reserving ½ cup liquid.
Combine reserved liquid, vinegar, mustard, sugar, pepper in saucepan. Add peas then add remaining ingredients, except parsley. Cook stirring occasionally, over medium heat 5 minutes or until thoroughly heated. Serve Hot Yield: 6 to 8 servings.
OVEN-STYLE FRIES - A Healthy Choice
½ cup grated Parmesan cheese
2 teaspoons dried oregano
2 (8 ounce) baking potatoes, unpeeled
1 egg white, beaten
Salt and pepper to taste (optional)
Vegetable cooking spray
Combine Parmesan cheese and oregano, then set aside. Cut each potato lengthwise into 8 wedges; dip wedges into egg white, and dredge in Parmesan cheese mixture. Place fried on a baking sheet sprayed with cooking spray. Bake at 425 degrees for 25 minutes or until done. Yield: 4 servings - 4 wedges per serving.
PARSLEY HONEY GLAZED CARROTS
4 ½ cups sliced carrots (about 2 pounds)
1 tablespoon reduced-calorie margarine
1 ½ tablespoons honey
1 tablespoon lemon juice
Arrange carrots in a steamer basket over boiling water and steam for 5 to 8 minutes.
Melt margarine in a skillet over medium heat; add honey and lemon juice, stirring well.
Add warm carrots; sprinkle with parsley. Toss. Yield: 4 ½ cups.
CASSANDRA'S COOKING TIPS
· When a recipe call for sour cream or butter, substitute with low fat or reduced fat versions.
· Romaine lettuce is loaded with vitamins compared to iceberg. It has three times as much Vitamin C and six times as much Vitamin A.
· When preparing pasta, allow two ounces of pasta per person. For hearty eaters
four ounces is more appropriate.
· A roast with the bone-in cooks faster than a boneless roast - The bone helps cook
the meat because it carries the heat to the inside of the roast quicker.
· When making rice, always remember, 1 cup of uncooked long-grain white rice makes
about 3 cups cooked.
Watch for more exciting cooking tips and ideas next issue!
SOUL FOOD CARE PACKAGE
Newsletter Subscribers receive an automatic entry into our monthly contest for a chance to win a Soul Food Care Package. This package is loaded with soul food goodies, cooking gadgets, soul food recipes, cooking tips, and a personalized letter from me---Your Soul Food Advisor. So please tell everyone about this offer. Good Luck!
Soul Food Lovers Newsletter
SOUL FOOD BLOG
Receive the latest website updates and learn first hand when new content is
published. Receive benefits all month long without lifting a finger. No email
address needed. To subscribe, just click the link below:
Soul Food Blog
COMING IN NEXT ISSUE - Special Edition - A Soul Food Tribute to Black History Month
Do you have ideas or suggestions for Black History Month for this newsletter or
website? Share them with me! We want you to be part of our Black History Edition.
Let’s make this issue really special! Email ideas and information to:
ASK THE EDITOR
Do you have issues, concerns, questions, regarding this newsletter or the Soul Food Advisor.com, OR just want to vent, then, we love to hear from you. Send comments to:
More results are in from our Reader’s Poll.
80% of poll participants want to see healthier soul food recipes
70% of poll participants want to see more cooking tips on the website
85% enjoy the special occasion menus and original content articles
85% enjoy making soul food and collecting soul food recipes.
Thanks for your responses. Completing the poll gives us insight into providing
targeted information for you, our readers.
So, if you haven’t done so, please take a few minutes to complete our poll, while
it’s still fresh on your mind. Just click the link below to complete the poll. All
we need are your answers--no reason to include your name. Thank you so much!
COMING IN FEBRUARY, 2007 - A SOUL FOOD TRIBUTE TO BLACK HISTORY MONTH - Special Section
Your Story Will Be Seen By Thousands - On the Soul Food Advisor.com Website ---
We are dedicating a special section on the website for Black History Month. Send us your recipes, stories, special tributes, and ideas to include in this special section.
Your story will be seen by thousands.
What are we looking for?
We are looking for:
A. Special recipes you want to share with the readers.
B. A Black History story of someone that is a true black history maker, and why.
This person can be a relative, family member, mentor such as a teacher, or neighbor.
C. An African American who has made an impact on improving the lives of others.
D. How you or your group plan to celebrate Black History Month.
Newsletter subscribers that submit information will be included first in this
Special Section. So send us unique recipes, Black History stories, ideas, your Black History Celebration Plans by January 15, 2007.
I will also be sending out press releases to the media regarding this special Black History Event.
So email your information and why its special along with your name and the state
you’re from to:
REMEMBER THE DEADLINE FOR SUBMITTING INFORMATION IS JANUARY 15, 2007.
LINK TO YOUR GIFT
As promised, here is your gift for subscribing - New Trends in Soul Food cooking.
The report is password protected. The password is ?????. Just click the link below; then enter password. Enter password exactly as listed.
SPECIAL TO NEWSLETTER:
Did you remember to send a family member or friend a nice e-card this holiday
season? Remember the link I sent you last month for a free personalized e-card, Well,
I sent out several e-cards. Many were surprised with joy and ho ho ho-- I received a few requests to send out more cards. It was a pleasant surprise and a wonderful gift --Hope you took advantage of it.
WEBSITE PLANS FOR 2007-
· Healthier soul food eating along with delicious recipes and ideas
· More original content that focus on healthier soul food
· An increase in material in our famous Soul Food News Center
· Cover Your Story Ideas regarding Soul Food By Request - low-fat recipes, articles,
· A Series of Soul Food Specialty Features
· Invite you to share your soul food cooking experiences with us for publication
· You Can help other soul food lovers with your experiences on making Soul food.
WE HAVE GREAT PLANS FOR YOU FOR 2007!
UNTIL NEXT TIME---
Editor & Soul Food Advisor
Cassandra Harrell is a Soul Food Advisor and recently owned a soul food restaurant
and catering service. She taught cooking classes on preparing great soul food
cuisine, and have served thousands during conventions and special events.
Soul Food Advisor.com