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.
Deep frying was popular for both meats and vegetables in the good old days. Fried green tomatoes, fried catfish, fried okra, and hush puppies were popular favorites. However, this is no longer considered an acceptable way to prepare food. This is primarily because extremely high heat alters the nature of vegetable oils, creating harmful 'trans fats' which are bad for our hearts. Saturated fats, like pork lard, goose grease, and bear fat, hold up better to high heat than do vegetable oils, but they have their own health concerns.
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 in southern cooking is salt. The combination of grease and salt is hard to beat, as any french fry aficionado will tell you. Of course, healthy diets limit salt. Substituting sea salt is one way of boosting health. Using spices to add zest to food can cut the need for salt of any kind. Cayenne and black pepper are used in the spicier Creole and Cajun dishes, while thyme, onion, and garlic give smooth flavor to blander sauces.
Cayenne pepper, one of the most widely used spices in this kind oi cuisine, is actually vary healthy. In fact, this spice can be purchased in capsules as a dietary supplement. It is said to increase circulation, help other nutrients in the body work better, and promote normal blood clotting. It contains more vitamin C than oranges.
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.
There are so many things that southern cooks have made famous. Coastal chefs have a way with seafood, while those who live near mighty rivers know how to make catfish delectable. Gumbo is one thing that even those who won't eat it recognize, while shrimp have become a universal favorite. Comfort food is synonymous with this part of the country: molasses cookies, corn bread, pan gravy and biscuits. And, of course, there is peanut butter. Turning these and more into part of a balanced diet is a pleasure as well as a duty.
Deep frying was popular for both meats and vegetables in the good old days. Fried green tomatoes, fried catfish, fried okra, and hush puppies were popular favorites. However, this is no longer considered an acceptable way to prepare food. This is primarily because extremely high heat alters the nature of vegetable oils, creating harmful 'trans fats' which are bad for our hearts. Saturated fats, like pork lard, goose grease, and bear fat, hold up better to high heat than do vegetable oils, but they have their own health concerns.
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 in southern cooking is salt. The combination of grease and salt is hard to beat, as any french fry aficionado will tell you. Of course, healthy diets limit salt. Substituting sea salt is one way of boosting health. Using spices to add zest to food can cut the need for salt of any kind. Cayenne and black pepper are used in the spicier Creole and Cajun dishes, while thyme, onion, and garlic give smooth flavor to blander sauces.
Cayenne pepper, one of the most widely used spices in this kind oi cuisine, is actually vary healthy. In fact, this spice can be purchased in capsules as a dietary supplement. It is said to increase circulation, help other nutrients in the body work better, and promote normal blood clotting. It contains more vitamin C than oranges.
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.
There are so many things that southern cooks have made famous. Coastal chefs have a way with seafood, while those who live near mighty rivers know how to make catfish delectable. Gumbo is one thing that even those who won't eat it recognize, while shrimp have become a universal favorite. Comfort food is synonymous with this part of the country: molasses cookies, corn bread, pan gravy and biscuits. And, of course, there is peanut butter. Turning these and more into part of a balanced diet is a pleasure as well as a duty.
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