Healthy Soul Food Recipes: Nourishing Body and Soul

Soul food is more than just a meal; it's a celebration of Black culture, history, and heritage. Originating from the resourcefulness of enslaved Africans in the American South, soul food transformed humble ingredients into dishes that sustained both body and spirit. Today, these recipes, passed down through generations, continue to be cherished and adapted, embracing both tradition and health-conscious innovation.

What is Soul Food?

The expression "soul food" became popular in the mid-1960s, reflecting the cultural pride of the African-American community. Authentic soul food recipes were born from creativity and survival. Enslaved Africans in the American South transformed scraps and leftovers into dishes that nourished both body and spirit. Today, those same recipes are celebrated across every culture, passed down from generation to generation. It represents a culinary journey through the African diaspora, connecting people to their ancestors and fostering a sense of community. Soul food staples include collard greens, black-eyed peas, sweet potatoes, corn, peaches, and cornbread, all of which were inexpensive and readily available to enslaved people.

The Soul Food Power Bowl: A Modern Twist

One example of a modern, healthy take on soul food is the Soul Food Power Bowl. This vibrant dish combines classic flavors and ingredients in a balanced and nutritious way. It follows the power bowl formula of protein, produce, and grains, offering a complete and satisfying meal.

Ingredients for a Soulful Bowl

• Lemon Pepper Shrimp: Shrimp seasoned with lemon and black pepper provide a zesty and protein-rich element.
• Sweet Potato: Caramelized sweet potato adds a touch of sweetness and warmth, complemented by spices like cinnamon.
• Yellow Rice: While its inclusion in soul food might be debated, yellow rice offers a flavorful and comforting base.
• Collard Greens: Water-sautéed collard greens with onion and garlic bring a savory and nutritious component.
• Okra and Tomatoes: This combination, seasoned with red pepper, adds a slightly sweet and spicy flavor.

Preparation

The Soul Food Power Bowl is made up of five flavorful components using simple ingredients. Everything cooks up in one skillet (not at the same time) in about 45 minutes.

1. Prepare the ingredients: Mince garlic and chop onion, remove collard greens from stems and chiffonade, trim okra and cut into pieces, chop tomato into chunks (about one inch), peel and cut the sweet potato into ½ inch cubes.
2. Cook yellow rice: In a small saucepan or rice cooker, cook yellow rice according to package directions.
3. Sauté the greens: In a large, non-stick skillet, heat about 1 tablespoon olive oil and ⅓ cup water over medium-high heat. Add in garlic, onion, and collard greens. Cook until water dissipates (about 8 minutes) then add a bit more olive oil. Saute greens until tender (about 10 minutes). Remove from pan.
4. Cook the okra and tomatoes: Add a bit more olive oil to pan then tomato. Cook until it breaks down (about 5 minutes). Add okra, sea salt, and crushed red pepper. Saute about 7 minutes. Remove from pan.
5. Caramelize the sweet potato: Add a bit more olive oil to pan then the sweet potato, sea salt, and cinnamon. Cook until tender (about 7 minutes) then stir in honey and allow to caramelize (about 2 minutes). Remove from pan.
6. Cook the shrimp: Season shrimp with sea salt, black pepper, crushed red pepper, and lemon juice. Add a bit more olive oil to pan followed by shrimp.
7. Assemble the bowl: Add as much of each ingredient as you like, starting with the rice as the base layer.

Make-Ahead and Storage Tips

• Advance Preparation: Yes, you can make these power bowls in advance.
• Storage: How to store soulful power bowls?
• Serving: How to serve soulful power bowls?

Healthy Swaps and Adaptations

Soul food can be adapted to fit various dietary needs and preferences without sacrificing flavor. Here are some examples of healthier versions of classic dishes:

Read also: Healthy food access with Highmark Wholecare explained.

1. BBQ Chicken Sandwiches with Broccoli Slaw

• Traditional Version: Pulled pork sandwiches with mayonnaise-based coleslaw.
• Healthier Swap: Shredded chicken breasts with homemade BBQ sauce and broccoli slaw using Greek yogurt instead of mayonnaise. This version reduces fat and calories while adding probiotics and extra vegetables.
  • To prepare, simmer chicken breasts in water until cooked, then shred. Make a BBQ sauce with ketchup, Worcestershire sauce, apple cider vinegar, and agave. Combine Greek yogurt with red wine vinegar, salt, pepper, carrots, julienned broccoli, and apples for the slaw. Assemble the sandwiches with chicken and slaw on buns.
  • Nutrition Information (calculated without buns): 134 calories, 3g fat (1g saturated fat), 63mg cholesterol, 228mg sodium, 3g carbohydrate (3g sugars, 0 fiber), 23g protein.

2. Healthier Jambalaya

• Traditional Version: A rice-based dish with smoked andouille sausages and chicken thighs, often high in fat and spice.
• Healthier Swap: Use smoked turkey sausage, shrimp, and less cayenne pepper. Include a shrimp stock for added flavor.
  • To make, sauté onion, peppers, and celery in olive oil, then add garlic and tomato paste. Add chicken broth (or shrimp stock) and simmer. Stir in shrimp, lemon juice, and scallions.
  • Note: Omit shrimp if allergies are a concern.

3. Chicken and Dumplings with a Twist

• Traditional Version: Biscuit-like dumplings in a creamy broth of butter and spices.
• Healthier Swap: Use nonfat buttermilk for the dumplings and add carrots and peas for a more nutritious base.
  • To prepare, lightly brown chicken in oil, then add broth, water, peas, and reserved chicken. For the dumplings, combine whole-wheat flour, all-purpose flour, poultry seasoning, baking soda, and salt with buttermilk. Drop spoonfuls of the dough into the simmering stew and cook until the dumplings are done.

4. Baked Catfish with Hush Puppies

• Traditional Version: Deep-fried catfish, a staple in soul food restaurants.
• Healthier Swap: Bake the catfish and serve it with hush puppies for a health-conscious alternative.
  • Preheat the oven to 400°F. Coat catfish fillets in cornmeal and bake on a parchment-lined baking sheet.

5. Red Beans and Quinoa

• Traditional Version: Red beans and rice, a classic side dish or vegan main course.
• Healthier Swap: Serve with quinoa instead of rice for a protein boost. Add vegan or regular sausage for a heartier meal.
  • Heat oil in a saucepan, add chipotle peppers (if using), thyme, oregano, bay leaves, smoked paprika, and cayenne. Add beans and vegetable broth, and simmer until flavorful.

Other Delicious and Healthy Soul Food Options

Here are more examples of soul food dishes that can be both delicious and nutritious:

• Black-Eyed Pea Salad: A refreshing and flavorful salad that's perfect for picnics and potlucks.
  • Nutrition Information (3/4 cup): 130 calories, 6g fat (1g saturated fat), 0 cholesterol, 319mg sodium, 15g carbohydrate (3g sugars, 3g fiber), 5g protein.
• Carolina Vinegar Chicken: A tangy, sweet, and slightly spicy chicken dish made in the slow cooker.
  • Nutrition Information (1/2 cup): 134 calories, 3g fat (1g saturated fat), 63mg cholesterol, 228mg sodium, 3g carbohydrate (3g sugars, 0 fiber), 23g protein.
• Texas Cornbread with Yogurt: A moist and flavorful cornbread variation with yogurt.
  • Nutrition Information (1 piece): 157 calories, 7g fat (1g saturated fat), 24mg cholesterol, 349mg sodium, 20g carbohydrate (0 sugars, 1g fiber), 4g protein.
• Fried Green Tomato BLT: A unique twist on the classic BLT with fried green tomatoes.
  • Nutrition Information (1 sandwich): 313 calories, 12g fat (2g saturated fat), 55mg cholesterol, 744mg sodium, 36g carbohydrate (5g sugars, 4g fiber), 16g protein.
• Okra and Corn Creole: A flavorful dish with okra, corn, and Creole seasonings.
  • Nutrition Information (2/3 cup): 147 calories, 8g fat (1g saturated fat), 0 cholesterol, 19mg sodium, 20g carbohydrate (8g sugars, 4g fiber), 4g protein.
• Air-Fryer Sweet Potato Fries: A healthier alternative to traditional fries.
• Pumpkin Grits with Sausage: Creamy grits with pumpkin and savory sausage.
  • Nutrition Information (1 serving): 345 calories, 9g fat (4g saturated fat), 62mg cholesterol, 718mg sodium, 42g carbohydrate (17g sugars, 4g fiber), 25g protein.
• Succotash: A classic Southern dish with corn, beans, and other vegetables.
  • Nutrition Information (3/4 cup): 79 calories, 0 fat (0 saturated fat), 2mg cholesterol, 442mg sodium, 16g carbohydrate (5g sugars, 3g fiber), 4g protein.
• Zippy Shrimp: Shrimp seasoned with garlic, pepper, and hot sauce.
  • Nutrition Information (3 ounces cooked shrimp): 131 calories, 5g fat (1g saturated fat), 138mg cholesterol, 430mg sodium, 2g carbohydrate (0 sugars, 1g fiber), 19g protein.
• Grilled Pork Tenderloin with Bold Flavors: Pork tenderloin with a rich, savory flavor.
  • Nutrition Information (3 ounces cooked pork): 160 calories, 4g fat (1g saturated fat), 63mg cholesterol, 90mg sodium, 7g carbohydrate (5g sugars, 0 fiber), 22g protein.
• Tangy Beef and Pork Sandwiches: Sandwiches with beef stew meat and tender pork.
  • Nutrition Information (1 sandwich): 444 calories, 12g fat (4g saturated fat), 69mg cholesterol, 684mg sodium, 52g carbohydrate (17g sugars, 3g fiber), 32g protein.
• Sweet Potatoes with Nuts and Cherries: Tender sweet potatoes with crunchy nuts and chewy dried cherries.
  • Nutrition Information (1/2 cup): 211 calories, 10g fat (1g saturated fat), 2mg cholesterol, 189mg sodium, 28g carbohydrate (12g sugars, 4g fiber), 3g protein.
• Shredded Beef Sandwiches: A boneless beef roast simmered in a sweet sauce and shredded for sandwiches.
  • Nutrition Information (1 sandwich): 339 calories, 8g fat (2g saturated fat), 60mg cholesterol, 606mg sodium, 39g carbohydrate (10g sugars, 1g fiber), 27g protein.
• Pork Roast with Herb Rub: Pork roast with a flavorful herb rub and vegetables.
  • Nutrition Information (3 ounces cooked pork with gravy): 174 calories, 5g fat (2g saturated fat), 57mg cholesterol, 280mg sodium, 8g carbohydrate (6g sugars, 0 fiber), 22g protein.
• Black-Eyed Pea Soup: Soup with black-eyed peas, sweet potatoes, ground beef, and spices.
  • Nutrition Information (1-1/4 cups): 267 calories, 9g fat (3g saturated fat), 55mg cholesterol, 544mg sodium, 23g carbohydrate (8g sugars, 5g fiber), 22g protein.
• Country Captain Chicken: Chicken served over rice, noodles, or mashed potatoes.
  • Nutrition Information (1 cup): 298 calories, 13g fat (3g saturated fat), 114mg cholesterol, 159mg sodium, 13g carbohydrate (9g sugars, 2g fiber), 32g protein.
• Cornmeal Fried Chicken: Chicken with a flavorful cornmeal/bread-crumb coating.
  • Nutrition Information (3 ounces cooked chicken): 249 calories, 9g fat (3g saturated fat), 82mg cholesterol, 331mg sodium, 13g carbohydrate (2g sugars, 1g fiber), 27g protein.
• Baked BBQ Chicken Breast: A lower-fat and calorie version of saucy chicken.
  • Nutrition Information (1 serving): 324 calories, 10g fat (3g saturated fat), 111mg cholesterol, 602mg sodium, 16g carbohydrate (15g sugars, 0 fiber), 39g protein.
• Meatless Stew: A hearty stew made with canned items.
  • Nutrition Information (1 cup): 91 calories, 0 fat (0 saturated fat), 0 cholesterol, 609mg sodium, 19g carbohydrate (6g sugars, 4g fiber), 4g protein.
• Citrus Salsa: A tangy and spicy salsa perfect over meat, poultry, or fish.
  • Nutrition Information (1/3 cup): 28 calories, 0 fat (0 saturated fat), 0 cholesterol, 100mg sodium, 6g carbohydrate (5g sugars, 1g fiber), 1g protein.
• Sausage, Grits, and Egg Casserole: A casserole with sausage, grits, and eggs.
  • Nutrition Information (1 cup): 208 calories, 6g fat (3g saturated fat), 25mg cholesterol, 369mg sodium, 24g carbohydrate (4g sugars, 1g fiber), 16g protein.
• Smoked Brisket: A crowd-favorite brisket that melts in your mouth.
  • Nutrition Information (4 ounces cooked beef): 252 calories, 11g fat (3g saturated fat), 68mg cholesterol, 472mg sodium, 2g carbohydrate (0 sugars, 1g fiber), 33g protein.
• Roasted Okra with Lemon Juice: Okra roasted with lemon juice and smoked paprika.
  • Nutrition Information (2/3 cup): 57 calories, 4g fat (1g saturated fat), 0 cholesterol, 155mg sodium, 6g carbohydrate (3g sugars, 3g fiber), 2g protein.
• Chorizo Breakfast Bowl: Grits and black beans topped with chorizo and eggs.
  • Nutrition Information (1 serving): 344 calories, 14g fat (5g saturated fat), 239mg cholesterol, 636mg sodium, 30g carbohydrate (4g sugars, 4g fiber), 24g protein.
• Greens and Black-Eyed Peas: A dish with greens and black-eyed peas, often eaten on New Year's Day.
  • Nutrition Information (3/4 cup): 177 calories, 5g fat (1g saturated fat), 1mg cholesterol, 412mg sodium, 24g carbohydrate (3g sugars, 6g fiber), 9g protein.
• Grilled Chicken: A healthy and tasty grilled chicken recipe.
  • Nutrition Information (1 each): 207 calories, 6g fat (1g saturated fat), 94mg cholesterol, 105mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 34g protein.
• Trimmed-Down Casserole: A casserole that has been trimmed down to be healthier.
  • Nutrition Information (1 cup): 180 calories, 5g fat (1g saturated fat), 60mg cholesterol, 512mg sodium, 22g carbohydrate (7g sugars, 3g fiber), 14g protein.
• Slow-Cooker Barbecue: A slow-cooker recipe that captures the flavors of barbecue.
  • Nutrition Information (1 sandwich): 296 calories, 5g fat (1g saturated fat), 63mg cholesterol, 698mg sodium, 35g carbohydrate (12g sugars, 5g fiber), 29g protein.
• Collard Greens with Bacon and Pinto Beans: Collard greens cooked with bacon and pinto beans.
  • Nutrition Information (2/3 cup): 145 calories, 5g fat (1g saturated fat), 7mg cholesterol, 382mg sodium, 19g carbohydrate (5g sugars, 7g fiber), 7g protein.
• Pork Chops with Rice and Black-Eyed Peas: Pork chops served with rice and black-eyed peas.
  • Nutrition Information (1 pork chop with 1-1/4 cups rice mixture): 484 calories, 13g fat (4g saturated fat), 82mg cholesterol, 764mg sodium, 45g carbohydrate (7g sugars, 6g fiber), 42g protein.
• Sweet Potatoes Stuffed with Pulled Pork and Coleslaw: Sweet potatoes stuffed with pulled pork and coleslaw.
  • Nutrition Information (1 potato with 2/3 cup pork mixture and 1/4 cup coleslaw): 428 calories, 10g fat (3g saturated fat), 62mg cholesterol, 784mg sodium, 52g carbohydrate (23g sugars, 6g fiber), 28g protein.

Essential Soul Food Recipes

Here's a list of essential soul food recipes that are cherished in the Black community:

1. Southern Baked Mac and Cheese
2. Southern Collard Greens with Smoked Turkey
3. Fried Chicken
4. Fried Cabbage
5. Soul Food Shrimp and Grits
6. Fried Catfish
7. Seafood Gumbo
8. Candied Yams
9. Smothered Chicken
10. Red Beans and Rice
11. Southern Soul Food Oxtails
12. Peach Cobbler
13. Hot Water Cornbread
14. Deviled Eggs
15. Smothered Turkey Wings
16. Jambalaya
17. Banana Pudding
18. Green Beans and Potatoes
19. Cajun Fried Shrimp
20. Cornbread Dressing
21. Tea Cakes
22. Sweet Potato Pie
23. Dirty Rice
24. 7-Up Cake
25. Hamburger Gravy
26. Hamburger Steak and Gravy
27. Red Velvet Cake
28. Shrimp and Sausage Gumbo

The Vegan Soul Food Movement

Vegan soul food is gaining popularity as a way to enjoy traditional flavors while adhering to a plant-based diet. By using vegetables as the foundation and minimizing the use of meat, heavy creams, and butter, vegan soul food can be both healthy and delicious.

Can Soul Food Be Vegan?

Yes, absolutely! Soul Food's foundation is vegetables with small amounts of meat as flavoring. Without deep frying or the additional of extra calories from heavy creams and butter the caloric intake can remain low.

Can Vegan Soul Food Be Healthy?

Yes, vegan soul food can be healthy as well as delicious. "The African Heritage diet is a way of eating based on the healthy food traditions of people with African roots. This healthy way of eating is powerfully nutritious and delicious, and naturally meets the guidelines experts recommend for supporting good health.

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