Soul food has been the foundation of so many meals in the Black community for decades (if not centuries). Soul food has brought food to the hungry and communities together many times.
But as the years have passed, more and more research has been done on soul food and the ingredients that go into it. What has been discovered is that many of those foods and ingredients are very tasty, but aren’t very healthy. Studies have shown that what we eat can impact our overall health. Fried foods, salt, sugar and butter, are just a few ingredients that go into our soul food and negatively impact us. Foods high in saturated fats have been linked to many chronic diseases including diabetes, heart disease and certain types of cancer.
While these foods and ingredients have been discouraged from our diets, it doesn’t mean that we can’t still enjoy the soul food that we’ve grown to love. There are many different healthier ways to create the same tasty dishes. If you’re not sure how or where to start, here are five soul food recipes that have the soul food taste without the soul food sodium.
Air Fried Cajun Drumsticks
Ingredients for 4 servings
8 raw, skinless drumsticks (~28oz or 1 3/4lb)
spray avocado oil (or avocado oil)
2 tablespoons The Fit Cook Southern Creole blend
Substitute:
2 teaspoons smoked paprika
1/2 teaspoon cumin
1 teaspoon dried oregano
1/2 teaspoon cayenne pepper
pinch of sea salt & pepper
Garnish
chives OR parsley
Directions
Set the air fryer to 400F, or set your oven to 420F.
Remove all the skin from the drumsticks. Lightly spray the drumsticks with oil, then add TFC Southern Creole blend. Rub it all over the chicken. For best results, let it marinate for at least 20 minutes or overnight in the fridge.
Add the drumsticks to an air fryer basket, or a baking tray (lined with parchment or foil).
Air-fry for 12 to 15 minutes OR bake for 16 to 20 minutes.
Garnish and enjoy!
This recipe can be found here.
Geechigirl crab cakes
Ingredients
1 lb. fresh lump crabmeat
2 tbsp. chopped fresh parsley
1 clove garlic
1 large egg
1/2 lemon
1 tbsp. mayonnaise
1 scallion
1 tsp. dried dill
tsp. crushed red pepper
tsp. cayenne pepper
1/4 c. bread crumbs
6 tbsp. olive oil
RELATED: Soul Food Recipes: Satisfy Your Tastebuds Without Compromising Your Health
Directions
Mix all the ingredients, except olive oil, together. Form into patties about 3/4-inch thick and 2 inches in diameter. In a large skillet over medium-high heat, warm 3 tablespoons oil. Add half the patties. Sear until golden, 2 to 3 minutes on each side. Repeat with
