National Soul Food Month
From Soul Food Advisor!

Welcome to Soul Food Lover’s Newsletter

What’s Inside This Issue
Volume 040

Welcome New Friends
Great E-Book
June is National Soul Food Month
Soul Food Recipes
News You May Want to Use
Link to Your Gift
Soul Food Resource Center



Thanks to all of you for joining us. We invite you to send comments, suggestions, and ideas on what you would like to see in this newsletter.

Also, if you have recipes or cooking stories you want to share, please feel free to do so. We love to include your recipes in this newsletter. Send them directly to Cassandra at Contact Us!

Again, welcome, sit back, relax, and enjoy this newsletter.


How to be Your Own Best Cook

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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

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.


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.


12 lg. fresh mushrooms
Boiling water
1/4 c. Italian dressing
2 tbsp. lemon juice
1 1/2 tsp. Worcestershire sauce
2 med. zucchini, cut into 1 inch diagonal slices
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.


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.
Recipe Center

To read more about soul food history visit: Soul Food History


News You May Want to Use!

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Let's Get Acquainted!

If you're not familiar with this newsletter or Soul Food, just go to the web page below and brouse around. We have a great Recipe Center along with original soul food articles with a unique Dessert Recipe Feed that loads new and delicious recipes twice a day--24/7. You just may find something that you like. Site Map


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.

Cassandra Harrell
Editor & Soul Food Advisor
(c) Copyright 2010
Soul Food Advisor