Your Soul Food Lovers' Newsletter

Your Soul Food Lovers’ Newsletter

Volume #012


Welcome New Friends
What’s New !
Feature Article: Fall Into Flavor: Hearty Soul Food Cooking
Coming In Next Issue: Thanksgiving Leftover Recipes
Soul Food Spotlight
Column: Spice Up Your Soul Food
Cassandra’s Cooking Tips
Soul Food Care Package
Soul Food Resource Center (New)
Link to Your Gift: New Trends in Soul Food Cooking




Hey Soul Food Lovers! Thank you for joining us. 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. Visit the new Soul Food Resource Center (in this newsletter) for the Reader’s Poll link.

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

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



Soul Food Lovers’ Cookbook with 250 soul food and southern recipes from three generations of family cooks.

Cookbook Also includes:
Pre-planned Soul Food Meals
Recipes Used for Bake Sales and church picnics
Best Recipes for Serving Large Groups
Low Fat and Popular Soul Food Desserts
One-Pot Recipes Served During Slavery

Other Extras includes:
Cooking and Baking Tips
Herbs and Spice index
Quick Cooking and Baking Fixes
How to Set up the Perfect Buffet Table
How to Fold a Dinner Napkin
Tips on baking perfect desserts
How to purchase fresh fruits and vegetables
Handy Calorie Chart
Over 75 helpful kitchen and cooking tips
How to stock your food pantry
And Much More….

Soul Food Lovers’ Cookbook has been described as
“easy to follow recipes”, and
“didn’t think these recipes would be this easy”
unlike many other soul food cookbooks.

Don’t cook? But you know people who do. Soul Food Lovers’ Cookbook makes an ideal gift or keepsake this holiday season.

The cookbook is selling well locally and in several other states.
Also available for fundraisers to school, civic groups, organizations and businesses. Get your copy today!
Soul Food Lovers' Cookbook

New Article, check it out!


Fall Into Flavor: Hearty Soul Food Cooking
By Cassandra Harrell

When you think of hearty soul food cooking what come to mind-- homemade soup simmering on the stove for hours or comfort food that’s satisfying and is good for you?

Most people think of eating hearty soul food during fall and winter such as meat loaf, macaroni and cheese, pinto beans, and potatoes. They may be labeled as hearty foods but they are also very nutritious and good for you.

As you may know, hearty soul food cooking is influence by a number of seasoning and spices offering flavor and arorma to well known dishes like gumbo, red beans and rice and jambalaya. But hearty soul food cooking is also plain, everyday food that‘s really easy to make.

To start the fall season, I have added a few hearty soul food recipes. Try one tonight!

1 egg
½ cup seasoned bread crumbs
¼ cup chopped onion
¼ cup chopped green peppers
½ teaspoon seasoned salt
Dash of black pepper
2 pounds lean ground beef
4 medium potatoes, quartered
½ pound fresh or frozen cut green beans
1 (14.5 ounce) can stewed tomatoes

In a large bowl, combine egg, bread crumbs, onion, peppers, salt and pepper. Crumble beef over mixture and mix well. Shape into a loaf in a greased roasting pan. Arrange potatoes and green beans around loaf. Pour tomatoes over potatoes. Cover and bake at 350° for 1 ½ to 2 hours or until the meat is no longer pink and a meat thermometer reads 160 degrees F.

6 medium white potatoes, peeled and cubed
½ cup warm milk
1/3 cup sour cream
¼ cup butter or margarine
¾ teaspoon salt
Dash of pepper
1/3 cup shredded cheese, optional

Place potatoes in a saucepan and cover with water. Cover and bring to a boil; cook for 20-25 minutes or until very tender. Drain well. Add milk, sour cream, butter, salt and pepper; mash until light and fluffy. Sprinkle with cheese if desired.

1 (8 ounce) package elbow macaroni
1/4 cup margarine
1 teaspoon prepared yellow mustard
2 eggs, slightly beaten
1 cup sour cream
1 ½ to 2 cups grated sharp American cheese
3/4 to 1 cup milk
Salt and pepper to taste

Cook macaroni as directed on package. Drain well. In a large saucepan over low heat add to macaroni pan margarine, mustard, and milk. Mix well. Add eggs; stir in cheese until melted, add sour cream and continue mixing well. Add salt and pepper to taste.

For a more creamer dish, add more milk and cheese. Sprinkle top with American cheese and parsley. Bake in a 350 degree oven for 20-25 minutes or until bubbly and slightly brown on top. Yield: 6-8 servings.

12 oz. blueberries
1/2 cup sugar
1 tablespoon flour
1/4 cup butter
1- 9 inch unbaked pie crust

Preheat oven to 350 degrees. In a large sauce pan combine blueberries, sugar, flour, and butter; bring to boil and reduce heat to simmer. Simmer berries for 10 to 15 minutes or until thickened. Pour berry mixture into unbaked pie crust. Bake pie for 30 minutes or until golden brown.


Thanksgiving Leftover Recipes

Take ordinary dishes and turn them into extraordinary meals.



In the Spotlight: Sweet Potatoes.

Sweet Potato is a native to South America, but has spread to other parts of the world including the Caribbean. To harvest sweet potatoes and produce a reasonable crop, the climate conditions must be exactly right. The plants require a long and hot growing season with absolutely no risk of frost during the growing period: most sweet potato varieties require at least 4 frost-free months.

The Sweet Potato is said to be one of the most nutritionally complete foods. In addition its versatility makes it a must have vegetable. It can be boiled, baked or fried; used for savory and sweet recipes including biscuits, breads, muffins, croquettes, pies and cakes as well as a welcome addition to soups, casseroles and stews, especially useful in vegetarian dishes.

When choosing sweet potatoes look for smooth, well-shaped, firm, and clean sweet potatoes and make sure they are free of blemishes.


SPICE UP YOUR SOUL FOOD -COLUMN - This month we focus on Chili powder

The first commercial blends of chili powder in the U.S. were created in the 1890s by D.C. Pendery and William Gebhardt for precisely this dish. Use of powdered chili peppers can be traced, at its earliest, to Indian cuisine, where such powders were used in curry dishes, but today they are especially popular in American cuisine, where they are the primary flavor ingredient in chili con carne.

Chili powder (also spelled chile powder) is a generic name for any powdered spice mix composed chiefly of chili peppers, most commonly either red peppers or cayenne peppers, which are both of the species Capsicum annuum.

The spice mix may simply be pure powdered chilis, or it may have other additives, especially cumin, oregano, and garlic. Some mixes may even include black pepper, cinnamon, cloves, coriander, mace, nutmeg, or turmeric.

As a result of the various different potential additives, the spiciness of any given chili powder is incredibly variable. As a rule, the purer the chili powder is, the more spicy it is.

More Information on Cooking spices




· As a general rule, eggs should be room temperature before baking. Eggs whipped better and room temperature eggs are less likely to crack.

· Most fried food should be fried between 350 and 375 degrees. Do not overcrowd your skillet and make sure each piece is surrounded by oil. It fries faster and comes out crispier.

· When measuring ingredients such as karo syrup or honey, coat the spoon or cup with a little vegetable oil. This helps the surface be less sticky and easier to clean up.

· For a perfectly brown pie crust, brush the top of the crust with a beaten egg right before baking. This makes a pretty presentation.

· When canning fall fruits and vegetables, you will need the amounts below for each quart jar that you can:

Apples: 2-1/2 to 3 Pounds
Apricots: 1-1/2 to 2-1/2 Pounds
Asparagus: 2-1/2 to 4-1/2 Pounds
Beans: 1-1/2 to 2-1/2 Pounds
Beets: 3 Pounds
Berries: 1-1/2 to 2-1/2 Pounds
Peaches: 2 to 3 Pounds
Pears: 2 to 3 Pounds
Plums: 1-1/2 to 2-1/2 Pounds
Rhubarb: 1 to 2 Pounds


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



Make sure you check out our Resource Center - A wealth of information you may want to use.

Soul Food Blog

Soul Food Lovers’ Cookbook

Soul Food News Center

Cooking and Baking Center

Recipe Center

Low Fat Low Carb Recipes

Healthy Recipes for Diabetics

More Diabetic Recipes

Reader's Poll

Send a Friend a Gift

October National Food Celebrations

Contact Us



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. New Food Trend



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
Soul Food Advisor