Your Soul Food Lovers' Newsletter

March is Women’s History Month - Let‘s Celebrate Together!

Volume #017


Welcome New Friends
TV Cooking Segment
Feature Article: Healthier Soul Food Alternatives
Soul Food Column
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 you 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.



On February 22nd and 23rd, I did a cooking segment on Talk of the Town in Nashville, followed the next day with a tasty book talk and book signing at Bordeaux Library. For the signing, I served collard greens, hot water corn bread, old-fashioned peach cobbler and red velvet cake.

I had a really good time and met some really nice people.

For the TV demo, I made my hot water corn bread recipe.


Healthier Soul Food Alternatives
By Cassandra Harrell

Starting this month, I will feature a number of articles with cooking alternatives offering tips and ideas for healthier soul food.

Many viewers tell me in the Reader’s Poll that they would love to see more reduced fat soul food recipes. Well, to be perfectly honest with you, that’s really not easy to find---simply because you basically have to learn how to reduce your own recipes down without sufficing flavor.

In the coming months, I will be taking a variety of soul food recipes and offering ideas and suggestions for making them lighter and healthier--This is the perfect opportunity for you to start a collection of low fat soul food recipes.

Healthier Soul Food Alternatives

Regardless of how we season our collard greens, pinto beans or crowder peas, they’re still going to be soul food. So why not try adding smoked turkey or olive oil to your pot instead of pork.

When making baked potatoes, light or low-fat margarine works well. Don’t forget about the low fat condiments on the market like sour cream, low-fat cheese, light mayo and others.

Butter can be eliminated from some recipes. When browning onions and green peppers, you can spray your skillet with non-stick spray or use chicken or beef broth instead of butter. When baking, you can use reduced-calorie margarine instead of butter, but the texture will not always come out right. You've got to experiment a little.

Non-fat margarines currently on the market do not bake well at all. Just remember...with baked goods, it's not always the calorie content per cookie or piece of cake, it's how many you eat! Remembering that has helped me maintain my weight better than any reduced calorie diet.

Next month we will take a favorite soul food recipe and make it healthier. Don’t miss it!


SOUL FOOD COLUMN - This month we focus on Horseradish


Horseradish is a hot, pungent condiment made from a plant in the mustard family. The powdered form of Horseradish is made by grinding the root and drying in a gentle heat. Horseradish vinegar is the root combined with shallots, onions, garlic, and red pepper in vinegar. Horseradish most common use is as a condiment for roast beef, fish, and oysters.

The earliest account of Horseradish comes from 13th century western Europe, where Germans and Danes used it as a condiment, stimulant, and digestive medicine. It was introduced in England in the 16th century, where it is still used to treat hoarseness and coughs. It was brought to the United States in the 19th century, and now grows wild along the East Coast.

Tasty ideas for using horseradish.

Mix Spice Islands Horseradish into whipped cream or sour cream for a classic roast beef topping.

Add Horseradish to dressings, mayonnaise, and other condiments for zippier salads, sandwiches, and dips.

Blend Horseradish into tomato based cocktail sauce for a seafood or barbecue sauce for grilled meats.

Recipes with Horseradish:

Horseradish & Cheese Omelet
2 eggs
1 1/2 teaspoons prepared horseradish
1 teaspoon salt-free herb seasoning blend
1/2 cup shredded Cheddar cheese
1/4 cup freshly grated Parmesan cheese

In a medium bowl, whisk together the eggs and herb seasoning blend. Place a lightly greased skillet over medium-high heat. When hot, pour the egg mixture in, and turn the skillet to coat evenly. Cook until almost done, then flip over.

Spread the top with horseradish and sprinkle with Cheddar and Parmesan cheeses. Continue to cook until the bottom is no longer raw. Fold in half and transfer to a plate for serving.

Mashed Potatoes with Horseradish
5 potatoes, peeled and quartered
2 tablespoons butter, divided
black pepper to taste
1/2 cup sour cream
1 tablespoon prepared horseradish
2 teaspoons minced parsley

Bring a large pot of salted water to a boil. Add potatoes and cook until tender but still firm, about 15 minutes. Drain, and mash with 1 tablespoon butter and black pepper. Stir in sour cream, horseradish and parsley. Whip potatoes and place in medium serving bowl.

Melt remaining 1 tablespoon butter and pour over potatoes. Serve immediately.

Horseradish Crab Dip
1 (6 ounce) can crabmeat, drained and flaked
1 (8 ounce) package cream cheese, softened
1 tablespoon prepared horseradish
1 teaspoon Worcestershire sauce

In a medium bowl, mix together crabmeat, cream cheese, horseradish and Worcestershire sauce. Microwave the mixture on high 3 to 5 minutes, or until warm and bubbly. Stir well before serving.

Horseradish Deviled Eggs
6 hard-cooked eggs
1/4 cup mayonnaise
1 tablespoon prepared horseradish
1/2 teaspoon dill weed
1/4 teaspoon ground mustard
1/8 teaspoon salt
Dash pepper
1 dash paprika

Cut eggs in half lengthwise. Remove yolks; set whites aside. In a bowl, mash the yolks. add mayonnaise, horseradish, dill, mustard, salt and pepper; mix well. Pipe or spoon into egg whites. Sprinkle with paprika. Refrigerate until serving.



· If your food is too salty, add a little lemon zest, it will help balance out the flavor.

· When adding parsley to a dish always add the last few minutes of cooking. It will add a bright, fresh flavor to your dish.

· When you use eggs in a dish, make sure to crack the eggs first in a separate bowl in case it has gone bad. That way you won’t mess up your dish.

· When making a new dish, always set your timer 5 to 10 minutes earlier than the recipe call for. Ovens vary and this will prevent over cooking. You can always reset the timer for a few more minutes if you need to.

· A good way to fill deviled eggs with less mess is to put the mixture into a plastic bag, slightly cut off the lower corner, then squeeze into the eggs.

Watch for more exciting cooking tips!



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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 2007 Soul Food Advisor