Recipes for Healthy Southern-Style Foods

According to a recent update by the American Heart Association, the number of adult Americans with some form of cardiovascular disease has now reached an estimated 80 million with approximately 53 percent of those affected being under the age of 60. Hypertension accounts for 92 percent or 73.6 million of those people, and increases the risk for heart attacks and stroke.

Protecting ourselves and our families from heart disease and stroke requires us to cut back on fat, especially saturated fat, as well as cholesterol, and sodium. If you have a family history of cardiovascular disease, and your eating habits are like so many other Americans', you run that same risk.

Though I didn't grow up in the south, I remember eating delicious baked macaroni and cheese, and big bowls of tasty potato salad. I don't ever remember being told that a one-half cup portion was a "serving". Even before "super-size" became a household word, food was the one thing that was abundant for my family.

Having been in the military, I lived many of my adult years in Texas, Mississippi, and Louisiana, and made many friends who grew up in the south. I loved good southern-style cooking and have packed on my share of pounds over the years eating fried chicken, collard greens, smothered pork chops, and sweet potato pie. There is a reason so many of those foods taste so good-fat, salt, gravy, cream, and lots of love!

But how do we protect ourselves when we have come to love those family favorites that so many of us remember as "comfort foods"?

First, we need to become aware of what constitutes a portion. We have become accustomed to eating out at restaurants that serve us what can feed two people. Our distorted view of what is needed to sustain ourselves is killing us!

We must also pay attention to the ingredients we use. By doing so, we can substantially lower our saturated fat and caloric intake by making a few simple substitutions.

If a recipe calls for whole milk, cream, sour cream, or mayonnaise, use the fat-free or low-fat substitution instead. If you cook with oil in your baked goods, try an equal amount of unsweetened applesauce in the cake instead. You'll retain the moisture without the added fat. Substitute water, low-sodium broth, or non-stick spray instead of oil for sautéing. If a recipe calls for an egg, use two egg whites or a quarter-cup egg substitute. Each of these substitutions will reduce your intake of fat and cholesterol.

If you are lowering your sodium intake, by using herbs and spices you will begin to bring out the flavor of foods. Try herbs you have never used before. Dried herbs and fresh herbs taste different. Grow a few small pots of herbs on the windowsill in your kitchen. Learn to appreciate the taste of foods in their more natural form, instead of being laden with salt, and other chemical preservatives.

Potato Salad-Serving size 1/2 cup

Scrub (don't peel) 6 to 8 potatoes, cut in half lengthwise, and put in pot with cold water. Cook over medium heat for about one-half hour or until tender. Drain and dice.

Finely chop 2 to 3 stalks celery, 2 to 3 green onions, 1/2 cup each green and red bell peppers, and 1 hard-boiled egg.

Mix all together with 8 Tbsp. of light mayonnaise, 2 tsp. mustard, 1/2 tsp. salt, 1/2 tsp. black pepper, and 1/2 tsp dill weed.

Delicious, colorful, low in fat and sodium, and packed with fresh, nutritious, crunchy vegetables!

Baked Macaroni & Cheese-Serving size 1/2 cup

Mix 3 cups macaroni, cooked and drained, and mix in 2 cups seeded and chopped tomatoes. Saute 1 to 2 cups chopped onions in a non-stick skillet sprayed with non-stick spray for about 2 or 3 minutes until just softened. Add to macaroni mixture.

Mix together 1 beaten egg, 3 cups fat-free milk, 2 cups shredded low-fat cheddar cheese, and 1/2 tsp. grated nutmeg. Pour over macaroni mixture, and mix well.

Preheat oven to 350 degrees. Spray casserole dish with non-stick spray. Pour mixture into casserole and bake for about 35 minutes. Let stand for 10 minutes to set before serving.

Love My Greens-Serving size 1 cup

This recipe is basically fat-free. The rich, smoked flavor of the turkey makes the dish without the added fat of bacon or other fat.

Put 2 to 3 cups water, 1/4 lb. diced smoked, skinless turkey breast, 1 Tbsp. fresh minced jalapeno pepper, 1/4 tsp. cayenne pepper, 3 cloves minced garlic, 1/2 cup chopped onion, and 1/2 tsp. thyme into a pot and bring to a boil to make a flavorful stock.

Clean and chop 2 to 3 pounds of greens. (My favorite is a mixture of collards and a variety of different kale, but you can use any kind of greens-mustard, turnip, collards, kale, beet greens, etc.) Add the greens to the pot, turn down the heat and simmer for 20 to 30 minutes until done.

A Final Thought

Though the consciousness in this country is certainly shifting when it comes to food and health issues, there will be times when you want to eat the foods that you enjoy the most. Learn to makeover your favorites, as I have done here with some healthier versions of my favorite southern side dishes.

And remember to watch your portion sizes. Your waistline and your heart will love you for it!

Sources

1. http://www.americanheart.org/downloadable/heart/123565990943909Heart%20and%20Stroke%20Update.pdf
2. Years of laboring in the kitchen