Southern cooking makes us think of 'soul food' like fried chicken, black-eyed peas, cornbread made in iron skillets, and pecan pie. Dishes like shrimp gumbo and barbecue are made distinctive by deep south seasoning. Modern, healthier methods of cooking can be used to make it possible to have these and other traditional favorites on a regular basis.
Fried chicken and hush puppies were traditionally deep fried. We now know that this is not a healthy way of preparing food, since high heat changes vegetable fats into those dangerous 'trans fats' so bad for the heart. However, baking can yield a poor substitute for the real thing, and few want to use the traditional saturated fats - bear grease, goose grease, and pork lard - that hold up better to high heat.
This is where the spices used by southern cooks come in. If the pan-browned and then baked chicken tastes divine, your family won't miss the crunchy crust. Garlic, onion, paprika, sage, salt, and pepper give flavor to the meat and the flour you use to coat it.
One of the main spices used extensively in the South is salt. We know now that too much salt can be bad for us, raising blood pressure and contributing to dehydration, which is a common problem. However, by using sea salt, cooks can make their dishes a little healthier. Spices like cayenne pepper, black pepper, thyme, garlic, and onion - all traditional in southern cooking - boost flavor and cut down on the need for salt.
Cayenne pepper is actually a very healthful herb. It is even sold in capsules as a supplement and used in topical creams as a pain reliever. Research shows it boosts circulation, promotes proper blood clotting, has strong anti-inflammatory properties, and helps many bodily processes work better. It has more vitamin C than oranges, too. Fortunately, this kind of pepper comes in many varieties, some much hotter than others.
Some people who find cayenne irritating might have to stay away from Cajun and Creole foods, but there are blander choices in southern cuisine. Onion and garlic enhance the flavors of meats and vegetables. Salt pork was commonly used to flavor collard greens and beans; today there are seasoning blends that impart the same taste without the added fat.
Those who can't appreciate long-boiled collard greens can still find many vegetable dishes to enjoy. Cole slaw, potato salad, cucumber pickles and relishes, and sweet potatoes have become popular all over the country. Other favorites include biscuits, grits, and all sorts of pie. By eating small portions, these foods can be included in a sensible diet plan.
The South is huge, so you have a wide choice of cuisine, from Maryland blue crab cakes to Louisiana po' boy sandwiches. Coastal regions celebrate fresh seafood, while riverside towns consider catfish king. Small portions of richer foods and lots of character in the more nutritious ones can give a southern touch to your balanced diet.
Fried chicken and hush puppies were traditionally deep fried. We now know that this is not a healthy way of preparing food, since high heat changes vegetable fats into those dangerous 'trans fats' so bad for the heart. However, baking can yield a poor substitute for the real thing, and few want to use the traditional saturated fats - bear grease, goose grease, and pork lard - that hold up better to high heat.
This is where the spices used by southern cooks come in. If the pan-browned and then baked chicken tastes divine, your family won't miss the crunchy crust. Garlic, onion, paprika, sage, salt, and pepper give flavor to the meat and the flour you use to coat it.
One of the main spices used extensively in the South is salt. We know now that too much salt can be bad for us, raising blood pressure and contributing to dehydration, which is a common problem. However, by using sea salt, cooks can make their dishes a little healthier. Spices like cayenne pepper, black pepper, thyme, garlic, and onion - all traditional in southern cooking - boost flavor and cut down on the need for salt.
Cayenne pepper is actually a very healthful herb. It is even sold in capsules as a supplement and used in topical creams as a pain reliever. Research shows it boosts circulation, promotes proper blood clotting, has strong anti-inflammatory properties, and helps many bodily processes work better. It has more vitamin C than oranges, too. Fortunately, this kind of pepper comes in many varieties, some much hotter than others.
Some people who find cayenne irritating might have to stay away from Cajun and Creole foods, but there are blander choices in southern cuisine. Onion and garlic enhance the flavors of meats and vegetables. Salt pork was commonly used to flavor collard greens and beans; today there are seasoning blends that impart the same taste without the added fat.
Those who can't appreciate long-boiled collard greens can still find many vegetable dishes to enjoy. Cole slaw, potato salad, cucumber pickles and relishes, and sweet potatoes have become popular all over the country. Other favorites include biscuits, grits, and all sorts of pie. By eating small portions, these foods can be included in a sensible diet plan.
The South is huge, so you have a wide choice of cuisine, from Maryland blue crab cakes to Louisiana po' boy sandwiches. Coastal regions celebrate fresh seafood, while riverside towns consider catfish king. Small portions of richer foods and lots of character in the more nutritious ones can give a southern touch to your balanced diet.
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