REDEFINING OUR SOUL FOOD
Back in
college, when I first discovered my passion for the gym and my interest in
nutrition grew, I became more interested in how foods fueled my body and the overall
effects to my body. I began to wonder, how will this meal benefit me after the
20-30 minutes of enjoying with loved ones? What happened once the satiable textures left
the palette of my tongue and after the aromas captivated my senses?
Being
raised by my grandmother in New Orleans, where everyday was a feast of meals of
grand proportions and family gathered more than just on Sundays, I began to
look into what we call our ‘Soul Food’. Our ‘Soul” Food is, or should I say,
CAN BE, if prepared correctly, very nutritional and mouth watering at the same
time. It consists of: beans, greens, yams, chicken, and fish just to name
a few, all of which are apart of a healthy diet. Yet, African Americans lead
other ethnic groups in heart disease, diabetes, and high cholesterol. What are we
missing? What is the missing link?
I believe that missing link is how we prepare our foods. Any Southern lady can
tell you when asking for her grandmother’s favorite recipe, or any Southern
dish, it begins with, 'Start with butter or margarine' and /or “First, ‘smother'
or 'sauté'. This is the worse thing we can do for this depletes all the
nutrients out of what can be a very healthy meal. When we prepare our foods, we
should be asking ourselves 'How will this meal energize, detoxify, and meet my
nutritional needs for the day, not the immediate gratification, that most times
leaves us bloated, sluggish, and our cells still deprived of what it truly needs.
Almost
all soul food have a healthier version that packs the same great taste. I do
not believe in depriving yourself of anything. The key to succeeding is
moderation. I personally believe when one sees the benefits of eating properly,
i.e. instant boost in energy, radiant skin, less gi irritability and
inflammation problems, they will begin to reach for healthier options without
second thought.
Little steps in preparation can go a long way.
Re-invent some of those hand me down recipes with your health in mind.
Therefore, when we pass them to OUR kids and future generations, we are
not passing along a laundry list of health related problems too. We are passing
down food that is indeed SOUL food, food that nourishes the soul.
Baked
Mac & Cheese
Ingredients
12
ounces whole wheat mini pasta shells (these hold the cheese better than elbows)
1 cup soy milk
1 cup freshly shredded Parmesan
1 cup reduced fat sharp cheddar cheese, shredded
1 cup frozen butternut squash, thawed
1 teaspoon salt
1 teaspoon dry mustard
1/2 teaspoon pepper
1/2 teaspoon Worcestershire sauce
1/2 teaspoon chili powder or a few dashes of Tabasco sauce
2 tablespoons whole wheat bread crumbs
2 tablespoons reduced fat Monterey jack cheese, shredded
Directions
Preheat
the oven to 350 degrees. Boil pasta shells in salted water until slightly firm,
according to package directions.
In another saucepan, combine the soy milk, Parmesan, cheddar, and butternut
squash over medium heat until melted and combined. Turn off the heat. Add salt,
mustard, pepper, Worcestershire sauce, and chili powder or Tabasco.
Drain the pasta but don’t rinse it. Add it to the cheese sauce (use a large
bowl if necessary) and toss to coat the pasta. Taste and add more salt or
pepper, according to your taste.
Spray a shallow baking pan with cooking spray and put the pasta-cheese mixture
in it. Sprinkle with breadcrumbs and Monterey jack cheese. Bake for 15 to 20
minutes.
