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Welcome to Soul Food Lovers’ Newsletter

Contents Volume #008

To All Fathers:
Happy Father’s Day!

Welcome New Subscribers
A Big Thank You
What’s New on Soul Food
Feature Article: National Soul Food Month Tribute
Column: Spice Up Your Soul Food
Cassandra’s Cooking Tips
Soul Food Care Package
Soul Food Blog
Coming In Next Issue: Tips for Planning a Successful Family Picnic
Ask the Editor
Reader’s Poll
News You May Want to Use
Link to Your Gift: New Trends in Soul Food Cooking
Send a Friend a Gift


WELCOME NEW FRIENDS ===========================================

Hey Soul Food Lovers! Another great month for new friends since our last month’s newsletter. Thank you for joining us. If you haven’t had a chance to read the back issues, please do so. We invite you to send comments, suggestions, and ideas on what they would like to see in this newsletter.


Please feel free to take our reader’s poll. This poll gives us insight into the kind of information you want to see in this newsletter. So please take some time from your busy schedule to let us know what you want us to cover. No need to include your name. Just click the link below.

Also, if you have recipes or cooking stories from the kitchen you want to share, please feel free to do so. You can send them directly to me at

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

Reader's Poll



A special thanks for your comments and website visits. I really appreciate your taking the time to visit the website. Over the past few days, I have met so many nice people that offered their appreciation and support for Soul Food

In case you’re wondering what I’m talking about, last week, my local newspaper, the Jackson Sun here in Jackson, TN, did a full feature (write up) which included my staple soul food recipes and the Soul Food From several people that I talked to, the feature was the topic and discussion at several church meetings around Jackson, and outside the city of Jackson.

After the feature appeared, I received dozens of friendly emails with wonderful comments about the feature and the website. We also received a huge number of new subscribers to Soul Food Lovers Newsletter--So thank you very much!

The article mentioned that I am also working on a Soul Food Lovers’ Cookbook that will be out sometime early fall of this year. This cookbook is definitely one that you’ll want in your cookbook collection and will include recipes from over three generations of Soul Food and Southern cooks. I will keep you posted.


WHAT’S NEW ON SOUL FOOD ADVISOR.COM - =======================================

We have new stuff this month. Check each link below! Have Fun!

Picnic Menus
Breakfast Recipes
Soul Food Blog
News Center


FEATURE ARTICLE- Celebrate National Soul Food Month
By Cassandra Harrell ==================================

In the 1960‘s Southern-style cooking of Black Americans, now labeled as “Soul Food” was due to its roots in American slavery. Traditionally soul food cuisine back then was cooked and seasoned with pork products, and fried dishes were usually cooked in lard, because they had to use what was available at the time.

The recipes and cooking techniques were generally handed down orally. 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 are a lot different from how food was prepared during slavery. You can slim down soul food by being creative in your cooking methods and learning to live a healthier lifestyle and at the same time, keep soul food alive.

What are you doing to help celebrate National Soul Food Month? ---Well, Here are a few suggestions:

· 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 soul food meal for that special someone.

· Ask an older family member or a member of the community to share their most memorable story about soul food cooking.

· Help your children or the younger generation 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 is something to be proud of.

In celebration of National Soul Food Month, I have include Low Fat Recipes for you to try:

(2) 1¼ pound boilers, quartered
1/4 cup water
¼ cup vinegar
2 tablespoons chili sauce
1 teaspoon salt, (optional)
¼ teaspoon pepper
1 teaspoon paprika
1 teaspoon Worcestershire sauce
¼ teaspoon dry yellow mustard
½ teaspoon liquid sweetener
2 tablespoons grated onion
1 clove or garlic, minced

Place quartered chicken in baking dish. Combine water and remaining ingredients in a saucepan; bring to a boil. Pour over chicken. Bake in preheated 375 degree oven for about 1 hour or until chicken is tender. Yield: 4 servings. 125 calories per serving.

1 (12-ounce) package macaroni
1 cup chopped celery
1/2 cup green peppers
1/2 cup chopped onions
1/4 cup chopped pimiento
1 pound cleaned, cooked medium shrimp
1/2 cup light mayonnaise
1 tablespoon fresh lemon juice
1/2 cup light sour cream
Salt and pepper to taste
Parsley, dried

Cook macaroni according to package directions; drain and rinse in cold water. Combine cold macaroni with celery, green peppers, onions, pimiento and shrimp. Add mayonnaise, lemon juice, sour cream, salt and pepper to macaroni mixture, blend well. Chill a few hours. When ready to serve, sprinkle with parsley. Yield: 4-6 servings.

3 cups carrots, shredded
1 cup crushed pineapple, drained
1 cup raisins, seedless
1 cup red apple, chopped, unpeeled
1 cup light mayonnaise

Mix carrots, pineapple, raisins and apples together. Add mayonnaise. Chill. Yield: 6 to 8 servings.

3 lemons, squeezed
2 egg yolks
1-1/2 cans eagle brand milk, reduced fat
1 graham cracker crust, reduced fat

Mix lemon juice from squeezed lemons and egg yolks together. Mix well. Gradually add milk. Pour into graham cracker crust. Chill.


Tips for Planning a Successful Family Picnic


This month we focus on Spice Rub.

Spice Rub is any mixture of ground spices that is made for the purpose of being rubbed on raw food before the food is cooked. Spice rub forms a coat on food and when marinated, the flavors are incorporate into the food usually right after it is coated in the rub.

Spice rubs can also have ingredients like herbs, crushed garlic or oil added to make a paste. The spice rub can be left on or partially removed before cooking. Spice rubs are mainly used for preparing meats and fish There are a large number of different recipes for rubs and most of them are targeted towards a specific kind of food.

The exact combination of spices that makes a good rub for a particular kind of food vary from region to region and culture to culture. Cooking with rubs is almost always done using the dry heat method of cooking where almost no water based liquid is used in cooking. The most popular cooking method for food prepared using a spice rub is grilling.

Baking and pan roasting are other dry-heat methods. Sauteing is another method, especially if the spice rub had flour or bread crumbs added. When water is used for cooking, it is usually after the food has already been partially cooked with the dry heat method.

For a list of specific soul food spices including how to use cooking spices, visit Cooking Spices

Below are recipes for Spice Rub--

1 (16 ounce) bottle seasoning salt
1/4 cup paprika
2/3 cup chili powder
1 teaspoon ground ginger
1 teaspoon ground nutmeg
2 teaspoons ground dry mustard
1 teaspoon ground cloves
1 teaspoon dry mesquite flavored seasoning mix
2 tablespoons garlic salt
1 tablespoon black pepper
1 cup packed brown sugar

In a large bowl, mix seasoning salt, paprika, chili powder, ginger, nutmeg, dry mustard, cloves, dry mesquite flavored seasoning mix, garlic salt, black pepper and brown sugar.

Store this spice rub in a dry container and use on chicken or pork.

2 tablespoons brown sugar
2 tablespoons ground black pepper
2 tablespoons paprika
1 tablespoon chili powder
1 1/2 tablespoons ground white pepper
1 1/2 tablespoons crushed red pepper
1 1/2 tablespoons salt
1 tablespoon garlic powder

In a small bowl, mix together brown sugar, ground black pepper, paprika, chile powder, ground white pepper, crushed red pepper, salt and garlic powder. Rub meat vigorously and wrap in foil.

Refrigerate at least 8 hours, or overnight, before grilling with barbeque sauce.


SUMMER QUICK AND EASY RECIPES ================================================

4 skinless, boneless chicken breast, cooked and chopped
4 smoked sausage links , cooked and chopped about 1 inch pieces
½ cup chopped onion
½ cup chopped green pepper
½ cup chopped red pepper
3 cloves garlic, chopped
1 teaspoon Cajun seasoning
Seasoned salt and pepper to taste
¼ cup mayonnaise
1 - 16 oz bottle creamy ranch dressing

In a medium bowl, mix chicken, sausage, onion, green pepper, red pepper, and garlic. Add Cajun seasoning, salt and pepper. Stir in mayonnaise and creamy ranch dressing. Chill.

2 (10 ounce) cans chunk chicken, drained and flaked
1/4 cup chopped onion
¼ cup chopped green pepper
1/4 cup mayonnaise
4 tablespoons salsa, mild
Salt and pepper to taste
1 teaspoon curry powder 6 (10 inch) flour tortillas
12 lettuce leaves

In a small bowl combine the chicken, onion, pepper, mayonnaise, salsa, salt, pepper and curry powder. Mix together. Line each tortilla with two lettuce leaves, then divide chicken salad mixture evenly among each tortilla and roll up, or wrap. Secure with toothpicks.

3 pounds cubed beef stew meat
1/2 cup margarine
1 (1 ounce) envelope dry onion soup mix
1/4 cup water

Place the beef, butter, and water into a slow cooker. Sprinkle with onion soup mix. Cover, and cook on Low for 8 hours, or High for 4 to 5 hours. Stir occasionally

Note: Serve this recipe with your favorite vegetable.


CASSANDRA’S COOKING TIPS ==================================


· When baking bread, a small dish of water in the over will help keep the crust from getting too hard or brown.

· When baking in a glass dish, always reduce the oven temperature by 25 degrees.

· To make self-raising flour, mix 4 cups flour, 2 teaspoons salt, and 2 tablespoons baking powder, then store in a tightly covered container.

· Before making bread, always sift dry ingredients, even if the recipe don’t tell your to.

· To test how fresh an egg is, place them in a large bowl of cold water; if they float, do not use them.

· When baking bread, you get a finer texture if you use milk. Water makes a coarser bread.

Watch for more exciting cooking tips next month! ============================================

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


Original Article - Tips for Planning a Successful Family Picnic ============================================


ASK THE EDITOR ============================================

Do you have issues, concerns, questions, or ideas regarding this newsletter or the Soul Food, OR just want to vent, then, we love to hear from you. Just click the link below!


READER’S POLL ============================================

If you have not completed the readers poll, please do so at this time. Completing the poll gives us insight into providing targeted information for you, our readers.

So, please take a few minutes to complete our poll, while you‘re thinking about it. 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!

Reader's Poll


NEWS YOU MAY WANT TO USE ============================================

Healthy Recipes for Diabetics:
Diabetic Recipes

More Diabetic Recipes

Keep your energy level up and your stress level low with a nourishing banana at lunch.

DID YOU KNOW THAT ------Bananas are the perfect snack to stash in your desk--they contain norepinephrine and serotonin, two brain chemicals that make you calmer and happier. Try it!


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. Soul Food Trend


SEND A FRIEND A GIFT ============================================

Send a friend a special gift, a subscription to Soul Food Lover’s Newsletter. Confirmation is required. Send the link below
Soul Food Lovers' Newsletter



Cassandra Harrell
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. ==================================