There’s nothing quite like good old southern cooking. Among the many culinary choices afforded us these days, southern cooking ranks well. However, as with all culinary themes, not all that is good to your taste is good for your health. Southern cooking is no different.
Thankfully, it is possible to enjoy the unique tastes of a particular style of cuisine, whether it be Italian, Thai, or good old Southern cooking, in healthier versions than the standard offerings. With that in mind, below are several recipes for southern cooking that will not only be good to your taste, but also good for your health. Enjoy!
Black Eyed Peas1
Ingredients
- 1 16 oz. bag black-eyed peas (soaked for 24 hours)
- 1 medium onion
- 3 to 4 cloves garlic
- 2 stalks celery
- ¼ cup Braggs Liquid Aminos
- 2 T Smart Balance Omega oil (or 3 tbsp. water)
- 2 T tomato paste or 1 medium tomato (optional)
- 5 to 6 drops Wright’s All Natural liquid smoke
- 4 to 5 cups water
- 1 ½ tsp. iodized sea salt or Vege-Sal
Steps
- Boil beans for 10 to 15 minutes and drain off the water.
- Set aside and follow the following steps.
- Chop onion, garlic and celery and sauté along with tomato paste or 1 chopped tomato in 2 tbsp. oil (or 3 tbsp. water).
- Add 4 to 5 cups water, liquid smoke and ¼ cup Braggs to the sautéed items.
- Rinse off peas and add to the above broth.
- Cook peas for 1 ½ to 2 hours or until tender.
- Add salt or Vege-Sal the last 15 minutes of cooking
Makes 10 to 12 servings.
Collard Greens2
Ingredients
- 1 large bunch of collards
- 4 cloves garlic, chopped
- 1 medium onion, chopped
- 1 T. sesame oil
- 1/8 cup Nutritional yeast
- ¼ cup Braggs Liquid Aminos
- ½ to 1 tsp. iodized sea salt
- 1½ T. lemon juice
- 3 cups water*
Steps
- Make sure greens are thoroughly washed.
- In a large stock pot, add sesame oil, garlic, onions and sauté.
- Add 4 cups water, 1/8 cup nutritional yeast and 3 tbsp. Braggs and bring to a boil.
- Add greens. Add bunches one at a time and stir until all have been added.
- Allow greens to cook for 25 to 35 minutes or until tender.
- Add salt and lemon juice to taste and simmer another 7 minutes.
*Do not discard the broth from your cooked greens. We recommend that you drink the broth as it contains many vital nutrients.
Makes 10 to 12 servings.
Magna’s Own Cornbread3
Ingredients
- 1 cup unbleached flour
- 1 cup cornmeal
- 1 T. wheat germ
- 2 T. Florida Crystals
- 1 tsp. iodized sea salt
- 4 tsp. Rumford or other non-aluminum baking powder
- ¼ cup oil (can use olive oil if preferred)
- 1½ to 1¾ cup soy milk
If you are baking cornbread in a cast iron skillet, follow these instructions:
- Preheat oven to 425 degrees.
- Mix all dry ingredients.
- Add soy milk and oil and stir well (mixture should be creamy, not too thin).
- Grease a cast iron skillet and pour in mixture. Bake at 425 degrees for 20 to 25 minutes.
- If using a muffin pan, bake at 400 degrees for 15 to 20 minutes.
- You may insert a knife which should come out clean, indicating that bread is cooked.
Candied Yams4
Ingredients
- 4 medium sweet potatoes
- About 1/2 cup sweetener (honey, pure maple syrup, or Florida Cane Crystals)
- 1/2 to 1 tsp. vanilla, almond and/or maple flavoring (non-alcoholic variety)
- 1/2 tsp. coriander
Wash, peel and slice potatoes. Place uncooked in a baking dish and sprinkle/pour in sweetener, flavoring, and coriander. Cover and bake at 300 degrees until done. About 1 hour.
Serves 6
Macaroni and Cheez5
Ingredients
- 2 qts. water
- 2 cups macaroni noodles
- 1 cup clean, raw cashews
- 2 cup water
- 1 cup nutritional yeast flakes
- 4 oz. jar pimientos
- 2 T. Fresh lemon juice
- 2 tsp. salt
- 1/4 tsp. garlic powder
- 1 tsp. onion powder
- Grated soy cheese or soft bread crumbs (optional)
- McKay’s Chicken Style Seasoning, paprika and turmeric to desired taste
Steps
Bring 2 qts. water to a boil and add macaroni. Cook. While the macaroni is cooking blend cashews with 2 cups water until very smooth. Add remaining ingredients, except topping and continue blending until smooth. Drain macaroni and add to sauce. Add other suggested seasonings to taste. Stir and place in casserole dish. Bake at 350 degrees for 30 minutes. Top with optional topping and bake another 5-10 minutes.
Serves 8
Southern Style Fried Corn6
Ingredients
- 4 ears fresh corn, yellow and/or white
- 2 tsp. olive oil
- 1 slice Yves (veggie) Canadian Bacon, chopped
- 4 slices Yves (veggie) Pepperoni, chopped
- 1 T. imitation baco bits
- 1 cup soy milk (additional as needed)
- Salt and Florida Cane Crystals to taste
Steps
Wash corn and cut off cob. Heat oil in cast iron skillet. Add veggie meats and heat. (This seasons the oil.) Add corn and one cup of soy milk. Add Florida Cane Crystals and salt. Bring to a boil. Reduce heat and simmer until done. Add additional soy milk as needed as mixture thickens.
Serves 6
Steamed Cabbage7
Ingredients
- 1 medium head cabbage, chopped
- 1 medium onion, sliced into strips
- 1 T. McKay’s Chicken-Style Seasoning, to taste
- 2 tsp. olive oil
- 1/2 cup water (add more if needed)
- BAKON seasoning to taste (optional)
Steps
Pour water in medium pot and bring to boil. Add cabbage, onion, and seasonings. Bring to boil again. Stir, cover and reduce heat. Simmer until done (crisp, but tender) Add olive oil and BAKON seasoning, to taste (optional).
Serves 6-8.
Sources:
- Al Parks, Be In Good Health Cookbook, pg. ?, Be In Good Health, Inc. 2008.
- Ibid.
- Ibid
- Donna Green-Goodman, MPH, Somethin’ To Shout About, pg. 121, Orion Enterprises.
- Ibid., pg. 117
- Ibid., pg. 135
- Ibid., pg. 134