National Cancer Institute
Z
HEALTHY C O O K I N G Recipes and tips for healthy cooking.
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES National Institutes of Health
PR E FACE Z frican Americans suffer from higher rates of serious diseases like high blood pressure, Type 2 diabetes, heart disease and some types of cancer. African Americans suffer more serious health problems and die at an earlier age from these diseases. The good news is that eating a healthy diet and leading an active lifestyle promote good health and lowers the chances for getting these illnesses. A healthy diet includes fruits and vegetables, whole grains, fat-free or low-fat milk products, lean meats, fish, beans, eggs, and nuts. A healthy diet is also low in saturated fat, trans fat, cholesterol, salt and added sugars. Everyone has the power to make choices to improve his/her health. And eating right doesn’t mean giving up our wonderful soul food. In fact, the basic staples of traditional soul food include lots of healthy vegetables: dark leafy greens, sweet potatoes, and high-fiber black eyed peas just to name a few. But they are often cooked with ingredi ents that add too much saturated fat, calories and salt to our diet. By making a few simple changes, you and your loved ones can enjoy the flavors of healthy down home cooking. The recipes and hints in this cookbook will help you get started.
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Right Starts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
ENTRÉES Black Skillet Beef with Greens and Red Potatoes . . . . . . . . . 7 Catfish Stew with Rice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 Baked Fried Chicken Breast with Mixed Vegetables . . . . . 11 20-Minute Chicken Creole. . . . . . . . . . . . . . . . . . . . . . . . . . . 12 Spaghetti with Turkey Meat Sauce . . . . . . . . . . . . . . . . . . . . 15 Baked Pork Chops . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Hot ‘n Spicy Seasoning . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
SIDES Succotash . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 New Orleans Red Beans . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24 Mixed Greens . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27 Garlic Mashed Potatoes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28 Honey Candied Yams . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 Chillin’ Out Pasta Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33 Garden Potato Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
DESSERT Fruit Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39 Winter and Summer Crisp . . . . . . . . . . . . . . . . . . . . . . . . . . . 40 Sweet Potato Custard . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43 Angel Food Cake with Mixed Berries. . . . . . . . . . . . . . . . . . 44 Old-Fashioned Bread Pudding with Apple Raisin Sauce . . 47
RIGHT STARTS THE KEY TO COOKING “DOWN HOME HEALTHY” IS A PANTRY STOCKED WITH HEALTHY INGREDIENTS.
INSTEAD OF THIS:
USE THIS:
Ham hocks and fat back
Turkey thighs
Pork bacon
Turkey bacon, lean ham, Canadian bacon
Lard, butter, or other hard fats
Small amount of vegetable oil
Pork sausage
Ground turkey breast
Ground beef and pork
Smoked turkey neck
Neck bone
Skinless chicken thighs
Regular bouillons and broths
Low sodium bouillon and broths
Cream
Evaporated skim milk
Regular cheese
Low fat or lite cheese
High fat cut of beef*
Top round, eye of round, round steak, rump roast, sirloin tip, chuck arm, pot roast, short loin, extra lean ground beef
High fat cut of pork*
Tenderloin, sirloin roast or chop, center cut loin chops
High fat cut of lamb*
Foreshank, leg roast, leg chop, loin chop
* Sometimes less tender cuts of meat like round or rump need marinating. To add flavor and tenderize, use an oil-free marinade. Place meat and marinade in a plastic bag and marinate for 1 to 2 hours in the refrigerator. Throw away the marinade. Don’t use it for basing while cooking the meat.
NOW THAT THE PANTRY IS STOCKED, HERE ARE SOME HEALTHY COOKING TECHNIQUES: Steam your vegetables whenever you can. Use garlic, onions, and herbs for flavor. Use very small amounts of butter, cheese, and sauces. Use more herbs and spices to flavor greens and other dishes. Cut down on the salt. Try adding Spanish onion and black pepper to black-eyed peas. Always use low-fat (1% or 2%) or skim milk for cooking instead of whole milk or cream. Put away that deep fat fryer. Try boiling, roasting, baking, grilling, braising, or stir-frying with a little oil instead.
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ENTRÉES
NUTRITION CONTENT Per Serving Makes 6 servings
calories: 342 total fat: 4g saturated fat: 1.4g carbohydrates: 52g protein: 24g cholesterol: 45mg sodium: 101mg dietary fiber: 10g
BLACK SKIILLET BE SK BEEF with GREENS and RED POTATOES INGREDIENTS
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Partially freeze beef. Thinly slice across the grain into long strips, ¹/8-inch thick. Thoroughly coat strips with Hot ‘n Spicy Seasoning.
1 lb beef top round
Spray a large, heavy skillet (cast iron is good) with non-stick spray coating. Preheat pan over high heat. Add meat; cook, stirring for 5 minutes.
8 red-skinned potatoes, halved
Add potatoes, onion, broth, and garlic. Cook, covered, over medium heat for 20 minutes. Stir in carrots; lay greens over top and cook, covered, until carrots are tender (about 15 minutes). Serve in large serving bowl, with crusty bread for dunking.
1½ tablespoon Hot ‘n Spicy Seasoning (see recipe on page 19)
3 cups finely chopped onion 2 cups beef broth 2 large cloves garlic, minced 2 large carrots, peeled, cut into very thin 2½-inch strips 2 bunches (½ lb each) mustard greens, kale, or turnip greens, stems removed, coarsely torn non-stick cooking spray
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NUTRITION CONTENT Per Serving Makes 4 servings
calories: 355 total fat: 5g saturated fat: 1.3g carbohydrates: 49g protein: 28g cholesterol: 65mg sodium: 454mg dietary fiber: 7g
CATFISH STEW with RICE INGREDIENTS 2 medium potatoes
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Peel potatoes and cut into quarters. In a large pot, combine potatoes, tomatoes and their juice, onion, clam juice, water, and garlic. Bring to boiling; reduce heat. Cook, covered, over medium-low heat for 10 minutes.
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Add cabbage. Return to boiling. Reduce heat; cook, covered, over medium-low heat for 5 minutes, stirring occasionally.
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Meanwhile, cut fillets into 2-inch lengths. Coat with Hot ‘n Spicy Seasoning. Add fish to vegetables. Reduce heat; simmer, covered, for 5 minutes or until fish flakes easily with a fork.
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Serve in soup plates, garnished with sliced green onion. Top with an ice cream scoop of hot, cooked rice. Or, ladle stew over hot, cooked rice in soup plates and garnish with green onion.
1, 14½-ounce can tomatoes, cut up 1 cup chopped onion 1, 8-ounce bottle (1 cup) clam juice or water 1 cup water 2 cloves garlic, minced ½ head cabbage, coarsely chopped 1 lb catfish fillets 1½ tablespoon Hot ‘n Spicy Seasoning (see recipe on page 19) sliced green onion for garnish (optional) 2 cups hot, cooked rice (white or brown)
reduce sodium, try low-sodium Z Tocanned tomatoes.
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