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Wicked Spatula. Shrimp and Cauliflower "Grits".
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One of the risk factors for developing pancreatic cancer is a high fat, meat-based diet. This is sadly a common story in the lives of many African American families in the U.

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In Soul Food Junkies , Hurt sets out on a historical and culinary journey to learn more about the soul food tradition and its relevance to black cultural identity. Through candid interviews with soul food cooks, historians, and scholars, as well as with doctors, family members, and everyday people, the film puts this culinary tradition under the microscope to examine both its positive and negative consequences. Byron Hurt is an award-winning documentary filmmaker, published writer, anti-sexism activist, and lecturer. The Independent named him one of the "Top 10 Filmmakers to Watch" in Jessica B.

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Frederick Douglass Opie Ms. Peaches Sonia Sanchez Dr. Takagi Sam Watson. Silver Akanke Washington. Recipe: Mixed Fruit Chicken Salad. For extra fiber and a boost of antioxidants, serve over dark greens. Drizzle salad with Orange-Raspberry Vinaigrette. Recipe: Greek Chicken Salad.

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Mediterranean flavors abound in Greek Chicken Salad. Serve this chicken salad on toasted pita bread wedges. Recipe: Lemon-Basil Chicken Salad. Baby spinach and sun-dried tomatoes add flavor and color to this tasty chicken salad. Serve on whole grain flatbread. Recipe: Curried Chicken Salad.

9 Things You Need to Know About Soul Food

This chicken salad is full of bold flavor with ingredients such as red curry paste, fresh cilantro, and golden raisins mixed together. Try it on baked egg roll wrappers. Recipe: Fried Green Tomatoes. Get that familiar golden crunch of fried green tomatoes with heart-healthy oil and a nonstick pan. Classic Version: Fried Green Tomatoes. Recipe: Classic Pimiento Cheese. A healthy spin on the traditional loaded baked potatoes. Replace the restaurant-size scoops of butter and sour cream with these good-for-you toppings.

Pound chops into thin cutlets to create more surface area, then pan-fry them, rather than deep-fry, to crispy perfection. Try this versatile technique with chicken, beef, or veal cutlets. Recipe: Roasted Cherry Hand Pies. No need to fry these pies! Vodka enhances the crusts' flakiness, so you can use less butter.

Chill the dough to help it hold its shape as it bakes. Recipe: Gumbo Gravy over Stone-ground Grits.

Healthy Soul Food, Your Way

Browned flour makes a low-fat gravy, while the slow cooker creates the creamiest grits without cheese or butter. And with a light gravy, you can indulge in andouille sausage. Recipe: Vegetarian Enchilada Pies. Dried hibiscus flowers and black beans give these vegetarian enchiladas their meaty texture. Find dried hibiscus flowers Flor de Jamaica at Hispanic markets and amazon. You can omit them if desired. Recipe: Chicken and Sweet Potato Dumplings. Start with a whole chicken to create a flavorful, refined broth.

Southern Living food healthy and light Lighten Up! Southern Classics. Lighten Up! Pin ellipsis More. We cut the the calories—but not the flavor—in your favorite dishes. That dish may taste delicious and look decadent, but imagine your surprise when you learn how healthy it is.

These recipes take Southern classics and lighten them up without losing any of their flavors, using healthy substitutions to keep them tasting great. If you prefer a comfort-food classic , you will love the recipe for Lean Lasagna. Start Slideshow. Image zoom. Recipe: Chicken Salad in Lettuce Cups Leftover chicken gets a fresh makeover with crisp lettuce leaves, toasted walnuts, and dried cherries.

Recipe: Chicken-Broccoli Mac and Cheese with Bacon A little bit of turmeric enhances the color here; it's a bit of a trick that makes you perceive the sauce as cheesier than it actually is. Recipe: Healthy Turkey Lasagna Our favorite recipe from the Cooking Light column, this lightened-up lasagna tastes every bit as flavorful as the traditional version. Recipe: Home-style Green Bean Casserole This green bean casserole gets a much-needed makeover from fresh veggies and a lightened but super-rich!

Recipe: Shrimp and Grits Enjoy this Lowcountry favorite without the guilt! Recipe: Mac and Cheese with Ham This delicious mac and cheese is light on butter and cheese yet still melts in your mouth. Recipe: Cornflake, Pecan, and Marshmallow-Topped Sweet Potato Casserole This sweet potato casserole is always going to be amazingly nutty and crunchy, but adding cornflakes cereal to the pecan-brown sugar topping gives the casserole extra crispiness.

Recipe: Chocolate Pudding This chocolate pudding is everything you dream of—chocolaty rich, silky smooth, and light on calories! Recipe: Smoky Pork Stir-Fry This zesty stir-fry offers restaurant-style flavor for a fraction of the calories. Recipe: Turnip Greens Stew Lean ham and fat-free broth offer the good flavor of the original dish minus the added saturated fat. With the help of ingredients like jackfruit and surprisingly convincing cheese , vegan cooking yields dishes that are just as comforting and indulgent as their carnivorous counterparts.

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Whether you're a Southerner who wants to work in some of your favorite classic recipes to your new lifestyle or you've just had a mad craving for killer mac and cheese, these 19 vegan soul food recipes will rock your world. Scroll on for drool-worthy dinner inspo. Use coconut milk to keep the vegan filling creamy and top with a fluffy cornbread crust that your spoon will sink right into.

If you close your eyes and smell this peach pie, you almost feel like a kid again. Top a hefty slice with vanilla coconut milk ice cream if you really want to go all out. Mix vegan mayo with chipotles to create a spicy dipping sauce to go alongside them.

Healthy Soul Food Recipes with Celebrity Chef Tre Wilcox

The good thing for vegans is that they make a wonderful, hearty sandwich filling in the place of meat. Little did you know, you would crave the satisfaction of a blue box of mac and cheese as an adult. Take part in the Southern tradition and serve this with a side of cornbread for a year of wealth and prosperity. Is it a dessert or is it a side? Whichever you choose, this recipe for vegan sweet potato casserole is on point. If you thought vegan gumbo was impossible, think again. At the root of all soul food there are always collard greens. These rolls combine them with two other Southern favorites, BBQ sauce and black eyed peas.

These individual cobblers are filled to the brim with blackberries and blueberries and are covered with a sweet crispy almond topping. This is one of those classic recipes that you need to have in your arsenal at all times.