Think of fried chicken and shrimp gumbo, black-eyed peas and turnip greens, fried catfish and hush puppies. This 'soul food' is made distinctive by deep south seasoning. The trick is to turn these and other traditional dishes into healthy meals with modern cooking methods.
We all know that deep frying is not considered a healthy way to cook. This is mainly because high heat alters vegetable fats, creating unhealthy 'trans fats' which can contribute to heart disease. In the old days, people used animal fats - pork lard, goose grease, or bear fat (said to make the best doughnuts) - which stood up better to the heat of frying. Today, however, people tend to avoid such saturated fats.
The question is whether baking can compare to deep frying. Chicken, for instance, really does taste wonderful when fried on top of the stove. However, the right spices can make oven-fried chicken taste so good your family won't complain. What you miss in crispiness you can make up in flavor.
One of the main spices used extensively in the South is salt. We know now that too much salt can be bad for us, raising blood pressure and contributing to dehydration, which is a common problem. However, by using sea salt, cooks can make their dishes a little healthier. Spices like cayenne pepper, black pepper, thyme, garlic, and onion - all traditional in southern cooking - boost flavor and cut down on the need for salt.
Cayenne pepper, which is a big part of many Creole and Cajun dishes, is actually so healthy that it's sold in capsules as a dietary supplement. It is an anti-inflammatory, has more vitamin C than citrus, and helps other nutrients work better in the body. It also boosts circulation and promotes normal clotting of the blood.
Some people who find cayenne irritating might have to stay away from Cajun and Creole foods, but there are blander choices in southern cuisine. Onion and garlic enhance the flavors of meats and vegetables. Salt pork was commonly used to flavor collard greens and beans; today there are seasoning blends that impart the same taste without the added fat.
Vegetables were traditionally cooked for a long time, so they were never crisp like the steamed vegetables we enjoy today. This makes it hard for some to enjoy greens southern style. However, sweet potatoes, corn salads, Cole slaw, and pickles are also part of this cuisine. And don't forget biscuits, grits, and buttermilk pie! You'll have to depend on small portions to make these part of a healthy diet.
The South is huge, so you have a wide choice of cuisine, from Maryland blue crab cakes to Louisiana po' boy sandwiches. Coastal regions celebrate fresh seafood, while riverside towns consider catfish king. Small portions of richer foods and lots of character in the more nutritious ones can give a southern touch to your balanced diet.
We all know that deep frying is not considered a healthy way to cook. This is mainly because high heat alters vegetable fats, creating unhealthy 'trans fats' which can contribute to heart disease. In the old days, people used animal fats - pork lard, goose grease, or bear fat (said to make the best doughnuts) - which stood up better to the heat of frying. Today, however, people tend to avoid such saturated fats.
The question is whether baking can compare to deep frying. Chicken, for instance, really does taste wonderful when fried on top of the stove. However, the right spices can make oven-fried chicken taste so good your family won't complain. What you miss in crispiness you can make up in flavor.
One of the main spices used extensively in the South is salt. We know now that too much salt can be bad for us, raising blood pressure and contributing to dehydration, which is a common problem. However, by using sea salt, cooks can make their dishes a little healthier. Spices like cayenne pepper, black pepper, thyme, garlic, and onion - all traditional in southern cooking - boost flavor and cut down on the need for salt.
Cayenne pepper, which is a big part of many Creole and Cajun dishes, is actually so healthy that it's sold in capsules as a dietary supplement. It is an anti-inflammatory, has more vitamin C than citrus, and helps other nutrients work better in the body. It also boosts circulation and promotes normal clotting of the blood.
Some people who find cayenne irritating might have to stay away from Cajun and Creole foods, but there are blander choices in southern cuisine. Onion and garlic enhance the flavors of meats and vegetables. Salt pork was commonly used to flavor collard greens and beans; today there are seasoning blends that impart the same taste without the added fat.
Vegetables were traditionally cooked for a long time, so they were never crisp like the steamed vegetables we enjoy today. This makes it hard for some to enjoy greens southern style. However, sweet potatoes, corn salads, Cole slaw, and pickles are also part of this cuisine. And don't forget biscuits, grits, and buttermilk pie! You'll have to depend on small portions to make these part of a healthy diet.
The South is huge, so you have a wide choice of cuisine, from Maryland blue crab cakes to Louisiana po' boy sandwiches. Coastal regions celebrate fresh seafood, while riverside towns consider catfish king. Small portions of richer foods and lots of character in the more nutritious ones can give a southern touch to your balanced diet.
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