Healthy Soul Food Recipes

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You can eat healthy and enjoy your soul food favorites.  Below see some soul food recipes that are flavorful with less calories.

Collard Green & Black-Eyed Pea Soup

Antioxidant-rich collard greens and fiber-packed black-eyed peas have a starring role in this nutritious soup. There’s no need for loads of ham or salt pork—just a small amount of bacon gives it a wonderful smoky flavor. You can skip the bacon and substitute vegetable broth for chicken broth for a great vegetarian dish.

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 large onion, diced
  • 1 large carrot, sliced
  • 1 stalk celery, sliced
  • 5 cloves garlic, (4 sliced and 1 whole), divided
  • 1 sprig fresh thyme
  • ¼ teaspoon crushed red pepper, or to taste
  • 4 cups reduced-sodium chicken broth
  • 1 15-ounce can diced tomatoes
  • 5 cups chopped collard greens, or kale leaves (about 1 bunch), tough stems removed
  • 1 15-ounce can black-eyed peas, rinsed
  • 6½-inch-thick slices baguette, preferably whole-grain, cut on the diagonal
  • 6 tablespoons shredded Gruyère or Swiss cheese
  • 2 slices cooked bacon, finely chopped

Preparation

  1. Heat oil in a Dutch oven over medium heat. Add onion, carrot and celery and cook, stirring, until just tender, 5 to 7 minutes. Add sliced garlic, thyme and crushed red pepper and cook, stirring, until fragrant, about 15 seconds. Increase heat to high and add broth, tomatoes and their juice. Bring to a boil, scraping up any browned bits. Stir in collard greens (or kale), reduce heat to maintain a simmer and cook, stirring occasionally, until the greens are tender, 5 to 10 minutes. Discard the thyme sprig. Stir in black-eyed peas; remove from the heat and cover.
  2. Position rack in upper third of oven; preheat broiler.
  3. Place baguette slices on a baking sheet and broil until lightly toasted, 2 to 4 minutes. Rub each bread slice with the remaining garlic clove. (Discard garlic.) Turn the slices over and top with cheese. Broil until the cheese is melted, 1 to 3 minutes. Serve the soup topped with the cheese toasts and bacon.

 

Shrimp Po’ Boy

This twist on the Louisiana favorite piles grilled shrimp and creamy-dressed cabbage onto a crusty bun. Bread that’s soft on the inside and crusty on the outside is perfect for a Po’ Boy sandwich. We grill both sides of a whole-wheat bun for that added crunch. You may need a few extra napkins to enjoy it, but this quick and easy sandwich is well worth it. Serve with: Sauteed corn and bell peppers.

Ingredients

  • 2 cups finely shredded red cabbage
  • 2 tablespoons dill pickle relish
  • 2 tablespoons reduced-fat mayonnaise
  • 2 tablespoons nonfat plain yogurt
  • 1 pound peeled and deveined raw shrimp
  • 4 teaspoons canola oil, divided
  • 1 teaspoon chili powder
  • ½ teaspoon paprika
  • ¼ teaspoon freshly ground pepper
  • 4 whole-wheat hot dog buns, or small sub rolls, split
  • 4 tomato slices, halved
  • ¼ cup thinly sliced red onion

Preparation

  1. Preheat grill to medium-high.
  2. Combine cabbage, relish, mayonnaise and yogurt in a medium bowl.
  3. Toss shrimp with 2 teaspoons oil, chili powder, paprika and pepper in a medium bowl. Place the remaining 2 teaspoons oil in a small bowl. Dip a pastry brush in water, then in the oil and lightly brush the inside of each bun (or roll).
  4. Place a grill basket (see Kitchen Tip) on the grill. Add the shrimp and spread in a single layer. Grill, stirring occasionally, until the shrimp are pink and just cooked through, about 3 minutes. Open the buns and grill, turning once, until toasted on both sides, about 1 minute total.
  5. To assemble the sandwiches, divide tomato and onion among the buns. Spread about ⅓ cup cabbage mixture down the middle of each and top with about ½ cup grilled shrimp.

 

One-Bowl Chocolate Cake

This easy-to-make chocolate cake is dark, moist, rich—and only dirties one bowl! Not quite as easy as boxed cake mixes, but those often contain trans fats. Our simple “from scratch” recipe gives you a home-baked cake with healthful canola oil and whole-wheat flour.

Ingredients

  • ¾ cup plus 2 tablespoons whole-wheat pastry flour
  • ½ cup granulated sugar
  • ⅓ cup unsweetened cocoa powder
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • ¼ teaspoon salt
  • ½ cup nonfat buttermilk
  • ½ cup packed light brown sugar
  • 1 large egg, lightly beaten
  • 2 tablespoons canola oil
  • 1 teaspoon vanilla extract
  • ½ cup hot strong black coffee
  • Confectioners’ sugar, for dusting

Preparation

  1. Preheat oven to 350°F. Coat a 9-inch round cake pan with cooking spray. Line the pan with a circle of wax paper.
  2. Whisk flour, granulated sugar, cocoa, baking powder, baking soda and salt in a large bowl. Add buttermilk, brown sugar, egg, oil and vanilla. Beat with an electric mixer on medium speed for 2 minutes. Add hot coffee and beat to blend. (The batter will be quite thin.) Pour the batter into the prepared pan.
  3. Bake the cake until a skewer inserted in the center comes out clean, 30 to 35 minutes. Cool in the pan on a wire rack for 10 minutes; remove from the pan, peel off the wax paper and let cool completely. Dust the top with confectioners’ sugar before slicing.

 

For more recipes, please visit www.eatingwell.com.

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