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.
But can fried chicken taste food when it's done in the oven? Well, some say it can. The secret may be to brown the chicken first in butter or a high smoke oil like coconut and finish in the oven. In a case like this, the right seasoning can make the final product taste so good that your family or guests won't miss the extra crispiness that comes with deep frying.
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, 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.
Those who can't eat spicy food may have to stay away from some cuisine, like Cajun and Creole. There are lots of southern dishes that don't depend on hot spices. Collard greens are an example of a non-spicy side dish that Southern cooks made famous. If you don't want the 'streak of fat, streak of lean' that those cooks used, you can buy a seasoning alternative that gives the same flavor without the added fat. Lots of 'comfort food' is bland, depending on onion or garlic for flavor rather than the peppers.
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.
But can fried chicken taste food when it's done in the oven? Well, some say it can. The secret may be to brown the chicken first in butter or a high smoke oil like coconut and finish in the oven. In a case like this, the right seasoning can make the final product taste so good that your family or guests won't miss the extra crispiness that comes with deep frying.
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, 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.
Those who can't eat spicy food may have to stay away from some cuisine, like Cajun and Creole. There are lots of southern dishes that don't depend on hot spices. Collard greens are an example of a non-spicy side dish that Southern cooks made famous. If you don't want the 'streak of fat, streak of lean' that those cooks used, you can buy a seasoning alternative that gives the same flavor without the added fat. Lots of 'comfort food' is bland, depending on onion or garlic for flavor rather than the peppers.
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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