Soul Food Recipes - Natural Seasonings Inspire Healthier Cooking

Soul food recipes have grown into a vast industry, including food manufacturing companies, restaurants, cookbooks, even TV shows. And to think all this from foods that date back as far as the Pre -Civil war era. Soul food came out of the dark period of slavery. The food given to slaves their masters wouldn't or couldn't eat. The meals, often made from the most tasteless, bland or the toughest meats and vegetables slowly evolved.

Over time, the slaves learned to cook, season and prepare the bland meals so they were not only edible, but pleasing. In time the dishes became know as "good times food". Why? Because after a long week of backbreaking work the slaves looked forward to a day when they could relax. That day, usually Sunday, allowed them to relax with friends, family and most important a tasty meal ... seasoned just right.

Today seasonings continue as an integral part of southern cuisine. As the saying goes, "if it don't have the right taste ... it's a waste." That statement could never ring more true than when you're talking about soul food. The one drawback to seasoning comes from health issues of the past. The traditional way to season most dishes came from using pork products. For example, in the past cooks used fatback, ham hocks, bacon and sausage to season vegetables such as collard greens, cabbage, black-eyed peas and beans to name a few.

These flavoring agents later proved to increase the risk of medical ailments such as obesity, high blood pressure and other illnesses. Because of this risk more creative cooking and preparation methods have emerged. One of the biggest changes comes by using more natural seasonings, spices and herbs to flavor traditional soul food recipes. The results continue to improve the health of consumers.

These changes continue to revive the popularity of this cuisine in the eyes of the health conscious community. The people who love the food, but have to watch their diets closer because of health reasons, find the changes refreshing. The "healthier seasonings" trend continues to play a major role in changing the concept to what's known now as healthy soul food. This idea meets the growing need of consumers who look for the best of both world's, good taste and healthier eating.

Here's the top 10 seasonings people include in their soul food recipes for healthier cooking and eating. With the addition of these natural seasonings you'll discover you don't have to give up taste to eat healthier.

1. Onion Powder.
2. Garlic Powder.
3. Gumbo File.
4. Cayenne Pepper.
5. Tyme.
6. Bay Leaves.
7. Annato
8. Caraway.
9. Basil.
10. Celery Flakes.

Enjoy Flavorful, Low-Fat Desserts and Snacks - 23 Easy Ways to Healthier Cooking

Goodies and munchies don't have to be bland and boring. When you follow these 23 healthier ways for optimizing fat-free and low-fat recipes, you can enjoy tasty desserts, snacks and appetizers... guilt free. A few off-the-shelf ingredient substitutes is all it takes!

� Since low-fat recipes call for very little, or no, fats or oils, they sometimes tend to stick to the pan. If possible, it's best to have non-stick baking pans. They're wonderful! I buy several pieces at a time when they're on sale so I always have them to use.

� Non-stick cooking spray is something you should always have on your shelf for effective low-fat cooking. You can also use it to spray on baked foods before cooking to help them brown. I prefer the butter-flavored types.

� When a recipe calls for stick butter, you can use either butter or margarine. They have the same amount of fat and they both contain saturated fats. (I like the taste of butter.)

� Don't substitute light margarine, unless a recipe calls for it. It contains water and will change the consistency of your baked products.

� When a recipe calls for light margarine, the grams of fat are generally calculated using a light margarine product containing 6 grams of fat per tablespoon.

� When a recipe calls for canola oil, you can use regular vegetable oils if you prefer. The fat content is the same, but canola is the lowest in saturated fat.

� Butter flavored sprinkles can be found in the baking aisle, near the spices. Put these in recipes to add a buttery taste with no fat. Use the ones that are all natural.

� Many low-fat cooking recipes call for eggs, some call for egg whites, and some call for non-fat egg substitutes. You can generally use what you prefer. In baked goods, except angel food cakes which only work with egg whites, egg substitute works and tastes like eggs. However, if I'm making an omelet, I'd rather use the real thing. A real egg contains 6 grams of fat. The whites and non-fat egg substitutes, of course, contain no fat.

� Two egg whites equals 1 egg, and 1/4 cup of non-fat egg substitute equals 1 egg. In many baked goods, however, I suggest using 1/3 cup of egg substitute for each egg for a richer flavor.

� When a recipe calls for reduced fat mayonnaise, be sure your choice doesn't have more than 3 grams of fat per tablespoon, or it will change the fat content of the recipe stated in the book. You can also use fat-free mayonnaise, but I personally don't care for it, except on sandwiches.

� Non-fat plain yogurt, without gelatin, is a must to keep in your fridge. Many low-fat recipes call for plain yogurt or yogurt cheese, which you can make with plain yogurt.

� Unless otherwise specified, when flour is listed as an ingredient use regular, all purpose flour.

� When my recipes calls for cocoa, I like to use unsweetened cocoa powder. You can find it in your grocery store down the baking aisle. Do not use chocolate milk mix.

� Evaporated skim milk is another essential item in low-fat cooking. Use it instead of cream in most recipes. Add a little vanilla for a richer taste in dessert recipes.

� If you want to use 1% low-fat milk instead of non-fat milk in these recipes, you can. But remember to figure in 2 grams of fat per 1 cup of milk.

� Brown sugar helps add a buttery taste in many recipes.

� Many recipes call for cornstarch. It makes food richer and thicker without adding fat.

� Make your baked goods more nutritious by using whole wheat flour in place of half of the all-purpose flour

� If a recipe calls for 1 oz. of baking chocolate, you can save fat grams by using a mixture of 3 tablespoons of cocoa, 2 teaspoons of sugar and 1 tablespoon of water instead.

� If a recipe calls for nuts, and you wish to use them, toast the nuts to boost the flavor and just use half the amount called for.

� Get rid of extra fat in ground beef crumbles (for spaghetti sauce, taco filling, chili, etc.). Brown the meat until it's no longer pink, then rinse cooked meat in a strainer under hot water. Return the meat to the pan and brown a little more. Season after rinsing.

� When making gravy, stock or soup, place the meat drippings in the refrigerator to allow the fat to harden and rise to the top. Simply throw away the hardened fat and what you have left is fat-free broth.

� Baked items that are low in fat seem to dry out quickly. To keep delicious and moist, make sure they're tightly covered.

Remember, just because the foods are low in fat, it doesn't mean you should eat as much as you want. Use common sense and eat in moderation!