Think of fried chicken and shrimp gumbo, black-eyed peas and turnip greens, fried catfish and hush puppies. This 'soul food' is made distinctive by deep south seasoning. The trick is to turn these and other traditional dishes into healthy meals with modern cooking methods.
We all know that deep frying is not considered a healthy way to cook. This is mainly because high heat alters vegetable fats, creating unhealthy 'trans fats' which can contribute to heart disease. In the old days, people used animal fats - pork lard, goose grease, or bear fat (said to make the best doughnuts) - which stood up better to the heat of frying. Today, however, people tend to avoid such saturated fats.
The question is whether baking can compare to deep frying. Chicken, for instance, really does taste wonderful when fried on top of the stove. However, the right spices can make oven-fried chicken taste so good your family won't complain. What you miss in crispiness you can make up in flavor.
Salt is used widely in southern dishes. In fact, salted fish are often eaten for breakfast. Today too much salt in the diet is known to be unhealthy, and care must be taken to use other, healthier spices to make foods appealing. Sea salt is better than the common, refined kind, but even it should be used sparingly. Other spices used widely in 'soul food' - red and black pepper, onion and garlic, and paprika - cut down the need for salt to make food palatable.
Cayenne pepper, one of the most widely used spices in this kind oi cuisine, is actually vary healthy. In fact, this spice can be purchased in capsules as a dietary supplement. It is said to increase circulation, help other nutrients in the body work better, and promote normal blood clotting. It contains more vitamin C than oranges.
Those who can't eat spicy food may have to stay away from some cuisine, like Cajun and Creole. There are lots of southern dishes that don't depend on hot spices. Collard greens are an example of a non-spicy side dish that Southern cooks made famous. If you don't want the 'streak of fat, streak of lean' that those cooks used, you can buy a seasoning alternative that gives the same flavor without the added fat. Lots of 'comfort food' is bland, depending on onion or garlic for flavor rather than the peppers.
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.
Coastal regions emphasize seafood, while riverside communities celebrate catfish. Gumbo might be an acquired taste, but shrimp are eaten across the nation. Molasses cookies, corn bread, and pan gravy are other comfort foods that everyone enjoys. Of course, there is also peanut butter. Southern specialties will continue to grace tables across the country.
We all know that deep frying is not considered a healthy way to cook. This is mainly because high heat alters vegetable fats, creating unhealthy 'trans fats' which can contribute to heart disease. In the old days, people used animal fats - pork lard, goose grease, or bear fat (said to make the best doughnuts) - which stood up better to the heat of frying. Today, however, people tend to avoid such saturated fats.
The question is whether baking can compare to deep frying. Chicken, for instance, really does taste wonderful when fried on top of the stove. However, the right spices can make oven-fried chicken taste so good your family won't complain. What you miss in crispiness you can make up in flavor.
Salt is used widely in southern dishes. In fact, salted fish are often eaten for breakfast. Today too much salt in the diet is known to be unhealthy, and care must be taken to use other, healthier spices to make foods appealing. Sea salt is better than the common, refined kind, but even it should be used sparingly. Other spices used widely in 'soul food' - red and black pepper, onion and garlic, and paprika - cut down the need for salt to make food palatable.
Cayenne pepper, one of the most widely used spices in this kind oi cuisine, is actually vary healthy. In fact, this spice can be purchased in capsules as a dietary supplement. It is said to increase circulation, help other nutrients in the body work better, and promote normal blood clotting. It contains more vitamin C than oranges.
Those who can't eat spicy food may have to stay away from some cuisine, like Cajun and Creole. There are lots of southern dishes that don't depend on hot spices. Collard greens are an example of a non-spicy side dish that Southern cooks made famous. If you don't want the 'streak of fat, streak of lean' that those cooks used, you can buy a seasoning alternative that gives the same flavor without the added fat. Lots of 'comfort food' is bland, depending on onion or garlic for flavor rather than the peppers.
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.
Coastal regions emphasize seafood, while riverside communities celebrate catfish. Gumbo might be an acquired taste, but shrimp are eaten across the nation. Molasses cookies, corn bread, and pan gravy are other comfort foods that everyone enjoys. Of course, there is also peanut butter. Southern specialties will continue to grace tables across the country.
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