Your Soul Food Lovers' Newsletter


Volume #020

To All Fathers - Happy Father’s Day


Welcome New Friends
What’s New!
Feature Article: Part 4 - Healthier Soul Food Alternatives - Low-Fat Cooking Guides
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.


Soul Food Lovers’ Cookbook will be going into the second printing in June, 2008. Soul Food Cookbook

Soul Food was listed as one of the 5 Top Soul Food Recipe Websites by Associated Content. Recipe Center


Healthier Soul Food Alternatives -
Low-Fat Cooking Guides - Part 4

By Cassandra Harrell

In this issue of Healthier Soul Food Alternatives - Low-Fat Cooking, I will offer ideas and suggestions for making your food lighter and healthier.

Low-Fat Breakfast Guide - Part 4

Breakfast is considered the most important meal of the day, yet many of us say we don’t have time to make it. And according to the American Dietetic Association breakfast is more important for children and adolescents.

Not only is breakfast important, but it’s equally important that you eat a healthy breakfast every day.

On Soul Food, I have compiled seven low-fat soul food breakfasts that are easy to make and won’t take a lot of time in the morning.

Low Fat Breakfast Guide

Low-Fat Cooking Guide - Part 4

There are many things that we can do to our recipes everyday to help lower our fat content and still have foods that are flavorful without sacrificing great taste.

I published a low-fat cooking guide that will help you when preparing meals for your family. This guide offers ideas and suggestions for making healthy meals with little or no effort.

Low-Fat Cooking Guide

Cooking Spices Guide - Part 4

Ever wonder what spice goes with what dish. We often use the same old spices in our pots because it’s familiar but there are so many more spices that would compliment your food if you’re willing to give them a try.

When using a new spice, always remember to test the spice in small portions before committing it to your cooking pot. Good herbs and spices are key to bringing out the natural taste of a recipe. Below is a Cooking Spices Guide. Try a new spice today!

Cooking Spices Guide


SOUL FOOD COLUMN - Are Sweet Potatoes Really Good for You?

Sweet potatoes are rich in complex carbohydrates, dietary fiber, beta carotene (a vitamin A equivalent nutrient), vitamin C, and vitamin B6.

A few years ago, the Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables, considering fiber content, complex carbohydrates, protein, vitamins A and C, iron, and calcium The sweet potato ranked highest in nutritional value.

Sweet potato varieties with dark orange flesh have more beta carotene than those with light colored flesh and their increased cultivation is being encouraged in Africa where Vitamin A deficiency is a serious health problem.

Despite the name "sweet", it may be a beneficial food for diabetics, as preliminary studies on animals have revealed that it helps to stabilize blood sugar levels and to lower insulin resistance. Always check with your doctor for more detail information about these studies.

Candied sweet potatoes are very popular and is a traditional southern side dish consisting mainly of sweet potatoes prepared with brown sugar, marshmallows, maple syrup, molasses, or other sweet ingredients. Often served on American Thanksgiving, this dish represents traditional American cooking and indigenous food. Other traditional uses for sweet potatoes include, sweet potato pie, baked sweet potatoes, and oh those wonderful sweet potato fries.

So, are sweet potatoes really good for you? You bet they are. Try out these sweet potato recipes. They’re sure to please.

1 tablespoon olive oil
1/2 teaspoon paprika
8 sweet potatoes, sliced lengthwise into quarters

Preheat oven to 400 degrees F (200 degrees C). Lightly grease a baking sheet.

In a large bowl, mix olive oil and paprika. Add potato sticks, and stir by hand to coat. Place on the prepared baking sheet. Bake 40 minutes in the preheated oven.

Recipe from Christina L. All Recipes

1 1/2 teaspoons paprika
1 teaspoon brown sugar
1/4 teaspoon black pepper
1/4 teaspoon onion powder
1/4 teaspoon dried thyme
1/4 teaspoon dried rosemary
1/4 teaspoon garlic powder
1/8 teaspoon cayenne pepper
2 large sweet potatoes
1 1/2 teaspoons olive oil

Preheat oven to 375 degrees F (190 degrees C). In a small bowl, stir together paprika, brown sugar, black pepper, onion powder, thyme, rosemary, garlic powder, and cayenne pepper.

Slice the sweet potatoes in half lengthwise. Brush each half with olive oil. Rub the seasoning mix over the cut surface of each half. Place sweet potatoes on a baking sheet, or in a shallow pan.

Bake in preheated oven until tender, or about 1 hour.

Recipe from JJohn32, All Recipes

6 sweet potatoes
1 (20 ounce) can crushed pineapple
1 cup packed brown sugar
1 pinch ground cinnamon
1 pinch ground ginger
1 pinch ground nutmeg
1 pinch ground cloves

Preheat oven to 350 degrees F (175 degrees C).

Butter one 9x13 inch baking dish. Bring a pot of salted water to a boil. Add potatoes; cook until tender but still firm. Drain, and transfer to a large bowl to cool. Peel and quarter.

In a sauce pan, combine pineapple, sugar, cinnamon, ginger, nutmeg and cloves. Bring to boil and reduce heat.

Arrange potatoes in a single layer in baking dish. Pour sauce over potatoes and bake for 45 minutes.

Recipe from Jo Allgauer, All Recipes



· When making baked potatoes, try using light margarine instead of regular.

· Chicken broth or stock is great to season rice or mashed potatoes.

· Use herbs and spices to bring out the flavor in food.

· Try using turkey and leaner bacon, sausage and ham. Read the package for leaner cuts of your favorite cold cuts.

· Meats with the word “loin” or “round” carry less fat and calories.

· Bake or roast raw meat such as beef and chicken. Chicken can be baked in skin to maintain its moisture and taste. Remove skin after cooking.

· Try using sugar substitute instead of regular sugar.

You can still have great soul food with these alternatives. Watch for more exciting cooking tips!



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



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Healthy Recipes for Diabetics

More Diabetic Recipes

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As promised, here is your gift for subscribing - New Trends in Soul Food cooking. The report is password protected. The password is ??????????.

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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