Soulful Recipes
b u i l d i n g h e a l t h y t r a d i t i o n s
Introduction
A Handy Guide to Help You Get
the Recommended Amount of Fruits
and Vegetables ............................................ 2
Building Healthy Traditions ........................... 3
Recommended Cups of
Fruits and Vegetables .............................. 4–5
Measurement Chart ..................................... 6
Storing Whole Fruits and
Vegetables for Better Flavor ..................... 7–8
Herbs and Spices ........................................ 9
Breakfast Recipes
Spotlight On: Calcium ............................... 12
Strawberry Smoothie ................................. 13
Mango Smoothie ....................................... 13
Veggie Scramble Wraps ............................ 14
Turkey Apple Sausage
Breakfast Sandwiches ......................... 15–16
Sweet Potato Hash ................................... 17
Spotlight On: African American Cuisine ..... 18
Vegetable Brunch Pie ................................ 19
Mushroom Quiche ..................................... 20
Side Dish Recipes
Spotlight On: Dancing ............................... 22
Two Bean and Corn Salad ......................... 23
Super Salad Toppers ................................. 24
Rainbow Coleslaw ..................................... 25
Spotlight On: Blackeye Peas ..................... 26
Mango and Blackeye Pea Salsa ................ 27
Herbed Potato Salad ................................. 28
Creole Green Beans .................................. 29
Sweet Potato Fries .................................... 30
Savory Greens ........................................... 31
Dirty Rice and Blackeye Peas .................... 32
Roasted Vegetable Medley ........................ 33
Soulful Seasoning ...................................... 34
Supreme Mashed Potatoes ....................... 35
Main Dish Recipes
Spotlight On: Sunday Dinners ................... 38
Sautéed Okra with
Onions and Tomatoes ............................... 39
One Pot Vegetarian Stew .......................... 40
Catfish Stew .............................................. 41
Chicken Vegetable Creole .......................... 42
BBQ Turkey in Pepper Shells ..................... 43
Chicken and Dumplings ............................ 44
Turkey Chili ................................................ 45
Oven Fried Catfish with
Stir-Fry Greens .......................................... 46
Macaroni and Cheese with
Glazed Vegetables ................................47-48
Oven Fried Chicken with
Summer Squash ....................................... 49
Spotlight On: California Greens ................. 50
Cornbread with Spicy Blackeye Peas .. 51–52
Swiss Chard Pinwheel Bread ............... 53–54
Nellie's Kale Stew ...................................... 55
Spotlight On: Fresh, Frozen, Canned ......... 56
Snacks and Desserts
Spotlight On: California Sweet Potatoes .... 58
Watermelon Salsa...................................... 59
Citrus Berry Ice .......................................... 59
Honey Gingered Fruit Salad ....................... 60
Zucchini Muffins ........................................ 61
Oven Fried Plantains .................................. 62
Mixed Berry Crisp ...................................... 63
Sweet Potato Apple Bake ......................... 64
Spotlight on: Family Reunions ................... 65
Cookbook Evaluation Form ................. 67–68
Acknowledgements ................................... 69
Table of Contents
Look for the time icon
for recipes that
cook in 30 minutes or less.
1
½ cup
of fruit
½ cup of
vegetables
¼ cup of
dried fruit
1 cup of raw,
leafy greens
½ cup of
vegetables
½ cup of fruit
in 100% fruit juice
1 cup of fruit
½ cup of
vegetables
A Handy Guide to Help You Get the
Recommended Amount of Fruits and Vegetables
2
Family, faith, food, music, art, and dance bind together, forming the soul of the African
American. We must also weave good health into our fabric of life. The Network for a
Healthy California—African American Campaign invites you to take steps to learn about
your personal health recommendations and enjoy this cookbook.
Soulful Recipes is full of delicious recipes and tips to help you make eating healthy
and being active a part of your family habits. Some recipes are healthy twists on family
favorites and some are new foods to try.
You can be a Champion for Change in your family by making new traditions that
improve the health of your family. Not sure where to start? Go for the vegetables
first. Fill about ½ of your plate with salad and vegetables and then add other foods.
Simple changes to the amounts and types of foods you eat can build good, life-long
habits for your family.
African Americans suffer from obesity, type 2 diabetes, hypertension, heart disease,
and certain types of cancer more than other groups. You can help to prevent and
manage these health problems by eating fruits and vegetables and being active. Start
your day off right with a healthy breakfast, and pack healthy snacks and lunches to
keep you going during the day. If you eat out, choose menu options that are full of fruits
and vegetables or ask for fruit instead of dessert. Back at home, make eating dinner
together a priority to stay connected. Studies have shown that families that eat together
have better nutrition for the whole family.
For more information on the Network for a Healthy California, call 1-888-328-3483 or
visit us at www.cachampionsforchange.net.
Building Healthy Traditions
3
IntroductIon
Recommended Cups of Fruits and Vegetables
Physical Activity Level: Moderately or vigorously
active for less than 30 minutes a day
Age
Fruits
Vegetables
Total
2-3
1 cup
1 cup
2 cups
4-7
1 cup
1½ cups
2½ cups
8-10
1½ cups
1½ cups
3 cups
11-13
1½ cups
2 cups
3½ cups
14-18
1½ cups
2½ cups
4 cups
19-25
2 cups
2½ cups
4½ cups
26-50
1½ cups
2½ cups
4 cups
51+
1½ cups
2 cups
3½ cups
Physical Activity Level: Moderately or vigorously
active for 30 to 60 minutes a day
Age
Fruits
Vegetables
Total
2
1 cup
1 cup
2 cups
3
1 cup
1½ cups
2½ cups
4-6
1½ cups
1½ cups
3 cups
7-9
1½ cups
2 cups
3½ cups
10-11
1½ cups
2½ cups
4 cups
12-18
2 cups
2½ cups
4½ cups
19-25
2 cups
3 cups
5 cups
26-50
2 cups
2½ cups
4½ cups
51+
1½ cups
2½ cups
4 cups
Physical Activity Level: Moderately or vigorously
active for more than 60 minutes a day
Age
Fruits
Vegetables
Total
2
1 cup
1 cup
2 cups
3-4
1½ cups
1½ cups
3 cups
5-6
1½ cups
2 cups
3½ cups
7-9
1½ cups
2½ cups
4 cups
10-11
2 cups
2½ cups
4½ cups
12-60
2 cups
3 cups
5 cups
61+
2 cups
2½ cups
4½ cups
How many cups of fruits and vegetables do you need? It depends on your gender, age,
and physical activity level. For more information, visit www.mypyramid.gov.
Girls and Women
Moderate Physical Activity includes walking briskly, hiking, gardening/yard work, and dancing. Vigorous Physical Activity includes running/jogging, bicycling, swimming laps, and aerobics.
To stay healthy and lower the risk of serious health problems, adults need at least 30 minutes of moderate-intensity physical activity every day.
•
Children and teenagers need at least 60 minutes of moderate-to-vigorous-intensity physical activity every day.
•
4
IntroductIon
Recommended Cups of Fruits and Vegetables
How many cups of fruits and vegetables do you need? It depends on your gender, age,
and physical activity level. For more information, visit www.mypyramid.gov.
Physical Activity Level: Moderately or vigorously
active for less than 30 minutes a day
Age
Fruits
Vegetables
Total
2-3
1 cup
1 cup
2 cups
4-5
1 cup
1½ cups
2½ cups
6-8
1½ cups
1½ cups
3 cups
9-10
1½ cups
2 cups
3½ cups
11-12
1½ cups
2½ cups
4 cups
13-14
2 cups
2½ cups
4½ cups
15-18
2 cups
3 cups
5 cups
19-20
2 cups
3½ cups
5½ cups
21-60
2 cups
3 cups
5 cups
61+
2 cups
2½ cups
4½ cups
Physical Activity Level: Moderately or vigorously
active for 30 to 60 minutes a day
Age
Fruits
Vegetables
Total
2
1 cup
1 cup
2 cups
3-5
1½ cups
1½ cups
3 cups
6-8
1½ cups
2 cups
3½ cups
9-10
1½ cups
2½ cups
4 cups
11
2 cups
2½ cups
4½ cups
12-14
2 cups
3 cups
5 cups
15
2 cups
3½ cups
5½ cups
16-25
2½ cups
3½ cups
6 cups
26-45
2 cups
3½ cups
5½ cups
46+
2 cups
3 cups
5 cups
Physical Activity Level: Moderately or vigorously
active for more than 60 minutes a day
Age
Fruits
Vegetables
Total
2
1 cup
1 cup
2 cups
3
1½ cups
1½ cups
3 cups
4-5
1½ cups
2 cups
3½ cups
6-7
1½ cups
2½ cups
4 cups
8-9
2 cups
2½ cups
4½ cups
10-12
2 cups
3 cups
5 cups
13
2 cups
3½ cups
5½ cups
14
2½ cups
3½ cups
6 cups
15-35
2½ cups
4 cups
6½ cups
36-55
2½ cups
3½ cups
6 cups
56-75
2 cups
3½ cups
5½ cups
76+
2 cups
3 cups
5 cups
Boys and Men
Moderate Physical Activity includes walking briskly, hiking, gardening/yard work, and dancing. Vigorous Physical Activity includes running/jogging, bicycling, swimming laps, and aerobics.
To stay healthy and lower the risk of serious health problems, adults need at least 30 minutes of moderate-intensity physical activity every day.
•
Children and teenagers need at least 60 minutes of moderate-to-vigorous-intensity physical activity every day.
•
5
IntroductIon
Measurement Chart
Dash = 1⁄8 teaspoon or less
3 teaspoons = 1 tablespoon
1 fluid ounce = 2 tablespoons liquid
2 tablespoons = 1⁄8 cup
8 fluid ounces = 1 cup
4 tablespoons = ¼ cup
2 cups = 1 pint
5 tablespoons + 1 teaspoon = 1⁄3 cup
2 pints = 1 quart
8 tablespoons = ½ cup
4 quarts = 1 gallon
16 tablespoons = 1 cup
16 ounces = 1 pound
6
IntroductIon
Storing Whole Fruits and Vegetables for Better Flavor
There are lots of ways to serve fresh fruits and vegetables. If you need to store them for more than a day
before serving, follow the storage guidelines below for the best taste and texture.
CounTerTop STorAge
Many fruits and vegetables should be stored only at room temperature because refrigerator temperatures damage them or keep
them from ripening to a good flavor and texture. Produce items that should be stored at room temperature include:
Bananas
Cantaloupe
Grapefruit
Honeydew
Lemons
Mangos
Oranges
Pineapple
Plantains
Watermelon
Acorn Squash
Butternut Squash
Eggplant
Jicama
Peppers
Pumpkin
Spaghetti Squash
Tomatoes
ripen on The CounTer, And Then STore in The reFrigerATor
Some produce items continue to ripen after they are picked. If you don’t plan on using fruits for a few days, you can buy them
while they are firm and ripen at room temperature for a few days and then store in the refrigerator. Produce items that can ripen
in a bowl or a paper bag until they reach the desired softness include:
Avocados
Kiwifruit
Nectarines
Peaches
Pears
Plums
CAbineT or pAnTry STorAge
Produce items that should be stored in a cool, dry, and well-ventilated place, such as in a cabinet
or pantry, include:
Onions
Garlic
Potatoes
Sweet Potatoes
7
IntroductIon
Keep iT SAFe!
In the grocery cart and at home, keep produce separated from raw meat, poultry, and seafood.
•
At home, store all fresh-cut and ready-to-eat produce in the refrigerator to keep it cold.
•
Keep produce stored on the countertop away from direct sunlight to prevent flavor and nutrient loss.
•
Signs of spoilage include bad odor, discoloration, mold, and mushy texture.
•
Wash all whole fruits and vegetables just before eating, including items with thick skins
•
like melons.
For more information on fruits and vegetables, refer to the Produce Quick Tips at
www.cachampionsforchange.net.
Postharvest Technology Research & Information Center, University of California, Davis, Division of Agriculture and Natural Resources
Storing Whole Fruits and Vegetables for Better Flavor (continued)
reFrigerATor STorAge
Use all refrigerated fruits and vegetables within a few days since longer storage causes loss of flavor and nutrients. Keep
fruits separated from vegetables in the refrigerator to prevent over-ripening. Produce items that should be stored in the
refrigerator include:
Apples
Apricots
Berries
Cherries
Cucumbers
Figs
Grapes
Artichokes
Asparagus
Beets
Bok Choy
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Celery
Corn
Green Beans
Green Onions
Greens
Lettuce
Mushrooms
Okra
Peas
Radishes
Spinach
Sprouts
Yellow Squash
Zucchini
8
IntroductIon
Herbs and Spices
What makes food delicious? Flavor. Herbs and spices are key ingredients that add flavor to your food. You can use fresh or dried
herbs and spices or try using mixtures to create a variety of tasty new flavors for foods you usually eat.
did you Know?
Herbs and spices are calorie free.
•
Using herbs and spices will help you cook with more flavor, using less fat, salt, and sugar.
•
Lower the cost of herbs and spices by growing your own in a container or backyard garden.
•
Try the “ethnic” food isle at your grocery store for low-cost bags of dried herbs and spices.
•
Use the herbs, spices, and mixtures below to add flavor to your dishes:
•
desserts
Savory
Spicy
Allspice
Basil
Black pepper
Cinnamon
Cumin
Cayenne pepper
Ginger
Garlic
Chili powder
Nutmeg
Oregano
Paprika
Vanilla
Rosemary

Sage

Thyme
"Afternoon in the Park" – Michael Cunningham
9
IntroductIon
Breakfast Recipes
Calcium is a mineral that is important to the overall health of your body. For most
people, dairy foods are the major source of calcium in the diet. However, some fruits
and vegetables also contain calcium such as, collard greens, spinach, broccoli, and
calcium-fortified 100% orange juice.
beneFiTS oF CAlCium:
It helps to build and maintain strong bones.
•
It may help lower the risk of high blood pressure.
•
It helps your muscles contract and heart to beat.
•
Try ThiS!
For breakfast eat a cup of lowfat yogurt with fruit.
•
Eat a spinach salad with two tablespoons of lowfat salad dressing for lunch.
•
Make smoothies with calcium-fortified 100% fruit juice or yogurt.
•
do you hAVe diSComForT AFTer drinKing milK
or eATing dAiry produCTS?
If you do, you may have lactose intolerance. If you have problems digesting milk
and other dairy products, try smaller amounts with meals, lactose-free milk, natural
aged or ripened cheeses such as Swiss and Cheddar, or yogurt with active cultures.
Always consult your physician to be sure you have lactose intolerance.
Spotlight On: Calcium
Activities like jumping rope, jogging, or even walking also help your body
turn calcium into strong bones.
12
Strawberry Smoothie
A cool start to your active day or an afternoon pick-me-up.
Mango Smoothie
A tropical twist for your morning.
Makes 3 servings.
1 cup per serving.
Prep time: 10 minutes
ingredienTS
½ cup 100% orange juice
1 large banana, peeled and
sliced
1 cup fresh or frozen
strawberries, thawed
1 cup lowfat vanilla yogurt
5 ice cubes
prepArATion
Combine orange juice,
1.
banana, and half the
strawberries into a blender
container. Blend until
smooth.
Add yogurt, remaining
2.
strawberries, and ice
cubes. Blend until smooth.
Serve immediately.
Nutrition information per serving: calories 153,
carbohydrate 32 g, dietary Fiber 3 g, Protein 5 g,
total Fat 1 g, Saturated Fat 1 g, trans Fat 0 g,
cholesterol 4 mg, Sodium 57 mg
Makes 4 servings.
1 cup per serving.
Prep time: 10 minutes
ingredienTS
1 cup 100% orange juice
1 small banana, peeled and
sliced
2 fresh mangos, peeled
and chopped or 2½ cups
frozen mango chunks,
thawed
5 ice cubes
prepArATion
Combine orange juice,
1.
banana, and half the
mango into a blender
container. Blend until
smooth.
Add remaining mango
2.
and ice cubes. Blend
until smooth. Serve
immediately.
Nutrition information per serving: calories 120,
carbohydrate 30 g, dietary Fiber 3 g, Protein 1 g,
total Fat 0 g, Saturated Fat 0 g, trans Fat 0 g,
cholesterol 0 mg, Sodium 4 mg
13
breakFaSt
Adapted from recipe courtesy of BOND of Color.
Adapted from recipe courtesy of BOND of Color.
Veggie Scramble Wraps
Great for breakfast on the go. Make it your way by using your favorite
mix of vegetables.
ingredienTS

nonstick cooking spray
1 cup chopped fresh or frozen
vegetables (bell peppers,
onions, broccoli, and
mushrooms)
1 cup egg substitute
2 (6-inch) flour tortillas
¼ cup grated lowfat Cheddar
cheese
prepArATion
Spray a medium skillet with nonstick cooking spray and heat over
1.
medium heat.
Cook vegetables until tender, about 5 minutes.
2.
Add egg substitute and stir until thoroughly cooked, about
3.
5 minutes.
Warm the tortillas in the microwave for 5 to10 seconds.
4.
Place half of the egg mixture in each tortilla and sprinkle
5.
with cheese.
Wrap the tortilla around the egg mixture and enjoy.
6.
14
breakFaSt
Makes 2 servings. 1 wrap per serving.
Prep time: 5 minutes Cook time: 10 minutes
Nutrition information per serving: calories 191, carbohydrate 19 g,
dietary Fiber 4 g, Protein 21 g, total Fat 4 g, Saturated Fat 1 g,
trans Fat 0 g, cholesterol 3 mg, Sodium 537 mg
Turkey Apple Sausage
Breakfast Sandwiches
Get a head start on dinner! Set aside 2 sausage patties to make the
Dirty Rice and Blackeye Peas recipe from page 32.
ingredienTS
Turkey Apple Sausage
1 pound ground turkey
1 red delicious apple, peeled,
cored, and chopped
2 large cloves garlic, finely
chopped and divided into
2 portions
½ teaspoon dried thyme
¼ teaspoon red pepper flakes
1 teaspoon dried sage
¼ teaspoon ground black
pepper
1⁄8 teaspoon ground coriander

nonstick cooking spray
Breakfast Sandwich
2½ cups chopped mushrooms
1½ cups chopped onions
6 whole wheat English muffins
6 slices tomato
prepArATion
In a large bowl, combine turkey, apple, one garlic clove, thyme, red
1.
pepper flakes, sage, ground black pepper, and coriander; mix well.
Form the turkey mixture into 8 patties (set aside 2 patties for the
2.
Dirty Rice and Blackeye Peas recipe on page 32).
Spray a large skillet with nonstick cooking spray and heat over
3.
medium heat.
Cook patties until they are cooked through, about 5 to 7 minutes
4.
per side. Set aside.
Spray the skillet with nonstick cooking spray and sauté the
5.
remaining garlic for 3 minutes.
continued on following page
15
breakFaSt
Makes 6 servings. 1 patty per serving.
Prep time: 5 minutes Cook time: 25 minutes
Nutrition information per serving: calories 256, carbohydrate 35 g,
dietary Fiber 6 g, Protein 19 g, total Fat 5 g, Saturated Fat 1 g,
trans Fat 0 g, cholesterol 38 mg, Sodium 459 mg
prepArATion
Add mushrooms and onions. Sauté until the mushrooms are tender
6.
and onions begin to brown, about 5 minutes.
Cut each English muffin in half. Place a Turkey Apple Sausage patty,
7.
1⁄3 cup of mushroom-onion mixture, and a slice of tomato on 6
English muffin halves.
Cover each sandwich with the other English muffin half and enjoy!
8.
Turkey Apple Sausage
Breakfast Sandwiches (continued)
Turkey Apple Sausage recipe courtesy of BOND of Color.
16
breakFaSt
Makes 6 servings. 1 patty per serving.
Prep time: 5 minutes Cook time: 25 minutes
Nutrition information per serving: calories 256, carbohydrate 35 g,
dietary Fiber 6 g, Protein 19 g, total Fat 5 g, Saturated Fat 1 g,
trans Fat 0 g, cholesterol 38 mg, Sodium 459 mg
prepArATion
Heat oil in a large skillet over medium-high heat.
1.
Sauté bell peppers and onions until tender, about 5 minutes.
2.
Add remaining ingredients and reduce heat to medium.
3.
Cook for 20 to 25 minutes, stirring every 2 to 3 minutes. Sweet
4.
potatoes may begin to stick to the skillet, but continue to stir gently
until they cook through. Serve while hot.
Sweet Potato Hash
This savory and sweet side dish is sure to be a breakfast favorite.
ingredienTS
¼ cup vegetable oil
2 cups frozen or fresh chopped
bell peppers and onions
2 pounds sweet potatoes
(about 2 medium sweet
potatoes), peeled and cut into
small cubes
1 teaspoon cumin
1 teaspoon salt
1 teaspoon red pepper flakes
17
breakFaSt
Nutrition information per serving: calories 244, carbohydrate 38 g,
dietary Fiber 4 g, Protein 3 g, total Fat 9 g, Saturated Fat 1 g,
trans Fat 0 g, cholesterol 0 mg, Sodium 407 mg
Makes 6 servings. 1 cup per serving.
Prep time: 10 minutes Cook time: 30 minutes
Spotlight On: African American Cuisine
For centuries, African American cooks have lovingly prepared family meals using the
ingredients available from their gardens. Farming traditions, both in the United States
and the African homelands, made local fruits and vegetables the main ingredients in
the foods served at home. Now more than ever, African Americans need to regain that
tradition. Cooking with fruits and vegetables not only improves the health of African
Americans, but ensures that this culinary heritage continues.
Boston Organization of Nutritionists and Dietitians of Color (BOND) was formed in 1995
by African American and Afro Caribbean nutritionists and dietitians in the Greater Boston
area. Its mission is to support healthy eating and wellness in minority communities.
BOND also mentors and encourages fellow professionals to support future minority
students to enter the fields of nutrition and wellness.
See the following recipes
contributed by bond of Color:
Strawberry Smoothie on page 13
Mango Smoothie on page 13
Turkey Apple Sausage Breakfast Sandwiches
on pages 15–16
Two Bean and Corn Salad on page 23
Rainbow Coleslaw on page 25
Soulful Seasoning on page 34
One Pot Vegetarian Stew on page 40
Nellie’s Kale Stew on page 55
Honey Gingered Fruit Salad on page 60
18
Vegetable Brunch Pie
Who knew your children could love eating cauliflower?
ingredienTS

nonstick cooking spray
2¼ cups chopped cauliflower
florets
1 tablespoon vegetable oil
1 medium onion, chopped
1 (8-ounce) package
mushrooms, sliced
4½ cups (about 6 ounces) of
beet, mustard, or collard
greens, finely chopped
½ teaspoon garlic powder
½ teaspoon onion powder
1 teaspoon brown sugar
½ teaspoon salt
1⁄8 teaspoon ground cayenne
pepper
¾ cup shredded lowfat Cheddar
cheese
1 cup lowfat milk
¾ cup egg substitute
¾ cup baking mix
prepArATion
Place an oven rack in the middle of the oven. Preheat oven to 375˚F.
1.
Spray a 10-inch pie dish with nonstick cooking spray and set aside.
2.
In a microwave safe bowl, microwave cauliflower on high for
3.
3 minutes, or steam it on the stovetop.
Pour vegetable oil into a 12-inch skillet and heat over medium heat.
4.
Sauté onion and mushrooms until tender, about 5 minutes.
5.
Add greens, garlic powder, onion powder, brown sugar, salt, and
6.
cayenne pepper. Sauté for another 3 minutes until greens
are wilted.
Stir the cooked cauliflower into the greens mixture and place in the
7.
pie dish. Sprinkle with cheese.
In a medium bowl, combine milk, egg substitute, and baking mix.
8.
Whisk until well blended and pour over vegetable mixture.
Bake 30 to 35 minutes or until golden brown. Serve while hot.
9.
Adapted from recipe courtesy of Cut 'n Clean Greens.
19
breakFaSt
Nutrition information per serving:, calories 128, carbohydrate 15 g,
dietary Fiber 3 g, Protein 9 g, total Fat 5 g, Saturated Fat 1 g,
trans Fat 0 g, cholesterol 4 mg, Sodium 537 mg
Makes 8 servings. 4-inch slice per serving.
Prep time: 15 minutes Cook time: 50 minutes
Mushroom Quiche
Serve this dish with whole wheat toast and 100% orange juice for a
balanced start to your day.
ingredienTS

nonstick cooking spray
1¼ cups sliced mushrooms
3 green onions, finely chopped
1 clove garlic, finely chopped
1½ teaspoons dried oregano
2 teaspoons dried basil
¼ teaspoon salt
1 teaspoon dried marjoram
¼ teaspoon dried thyme
¼ teaspoon ground black
pepper
½ teaspoon dried mustard
1 cup egg substitute
¾ cup nonfat milk
½ cup shredded lowfat Cheddar
cheese
prepArATion
Place an oven rack in the lower third of the oven. Preheat oven
1.
to 375˚F.
Spray a large skillet with nonstick cooking spray and heat over
2.
medium-high heat.
Sauté mushrooms, green onions, and garlic until tender, about
3.
5 minutes.
Stir in oregano, basil, salt, marjoram, thyme, ground black pepper,
4.
and dry mustard. Cook until liquid is evaporated, about 2 minutes.
Let the mushroom mixture cool for about 5 minutes.
5.
In a medium bowl, combine egg substitute, milk, and cheese;
6.
beat well.
Combine the batter with the mushroom mixture and pour into a
7.
10-inch pie dish.
Bake for 35 to 45 minutes until filling is puffed, set, and starting
8.
to brown. Serve while hot.
20
breakFaSt
Nutrition information per serving: calories 58, carbohydrate 4 g,
dietary Fiber 1 g, Protein 8 g, total Fat 1 g, Saturated Fat 0 g,
trans Fat 0 g, cholesterol 3 mg, Sodium 280 mg
Makes 6 servings. 4-inch slice per serving.
Prep time: 15 minutes Cook time: 1 hour
Side Dish Recipes
Spotlight On: Dancing
22
Dance has always been part of African culture, connecting families to cultural
traditions, expressing emotions from faith to joy, and simply celebrating good times.
Dancing can get your whole body moving. You can sway to the music in a slow flow
or pick up the pace for a high energy dance groove. No matter what age or stage
of life you are in, dancing can be a daily practice. Dancing is physical activity and you
can reap the benefits of being active while having fun by yourself or with family and
friends.
beneFiTS
Dancing can help build cardiovascular and muscle strength.
•
The more you dance and move your body the more calories you burn, helping
•
you to lose weight or keep it off.
Dancing lowers stress and boosts your energy to help you make it through
•
your week.
It lowers blood pressure and the risk for heart disease.
•
Try ThiS!
You can dance wherever you are, no equipment necessary, just turn on your
•
favorite music and go.
Dance your way to fitness. Move around the house to the beat as you do your
•
household cleaning like vacuuming, dusting, or washing and putting away
clothes.
Check your local community center for a dance class. Learn hip-hop moves, jazz
•
dance, line dancing, gospel aerobics, or traditional African dance.
Two Bean and Corn Salad
Try this salad as a condiment on grilled fish and chicken dishes.
Nutrition information per serving: X
Makes 6 servings.
1.
½ cup per serving. | Prep time: 5 minutes Cook
time: 15 minutes
ingredienTS
1⁄3 cup vegetable oil
2 tablespoons balsamic
vinaigrette
1 teaspoon cumin
1 (15-ounce) can black beans,
drained and rinsed
1 (15-ounce) can Great
Northern beans, drained and
rinsed
3 stalks celery, chopped
2 cups frozen corn, thawed
1 medium red bell pepper,
chopped
1 cup chopped red onion
1⁄3 cup chopped fresh cilantro
2 small jalapeño peppers,
seeded and chopped
(optional)
prepArATion
In a large bowl, whisk oil, vinegar, and cumin.
1.
Add remaining ingredients and toss to coat.
2.
Serve immediately or refrigerate for up to 1 hour to allow flavors
3.
to blend.
Recipe courtesy of BOND of Color.
23
SIde d ISheS
Nutrition information per serving: calories 227, carbohydrate 31 g,
dietary Fiber 9 g, Protein 9 g, total Fat 8 g, Saturated Fat 1 g,
trans Fat 0 g, cholesterol 0 mg, Sodium 334 mg
Makes 10 servings. 1 cup per serving.
Prep time: 10 minutes
Super Salad Toppers
Salad shy? There is something for everyone with these simple sides.
ingredienTS
5 cups chopped salad greens
(romaine, red or green leaf
lettuce, spinach, spring mix,
or a combination)
Citrus Splash Mix-In
1 large orange, peeled and cut
into sections
1 medium pink or red grapefruit,
peeled and cut into sections
½ cup chopped red onion
1 cup thinly sliced radishes
¼ cup sliced almonds
2 tablespoons light sesame
dressing
2 tablespoons 100%
orange juice
Nutrition information per serving: calories 136,
carbohydrate 21 g, dietary Fiber 5 g, Protein 4 g,
total Fat 6 g, Saturated Fat 1 g, trans Fat 0 g,
cholesterol 0 mg, Sodium 112 mg
Savory & Satisfying Mix-In
1 cup canned black beans,
drained and rinsed
½ red bell pepper, chopped
1 tomato, chopped
1 cup sweet corn
4 tablespoons lowfat Ranch
dressing
Nutrition information per serving: calories 151,
carbohydrate 27 g, dietary Fiber 8 g, Protein 6 g,
total Fat 3 g, Saturated Fat 0 g, trans Fat 0 g,
cholesterol 3 mg, Sodium 331 mg
Sweet Sensation Mix-In
1 cup sliced strawberries
1 cup shredded carrots
1 cup sliced apples
½ cup raisins
4 tablespoons lowfat balsamic
vinaigrette
Nutrition information per serving: calories 130,
carbohydrate 28 g, dietary Fiber 4 g, Protein 2 g,
total Fat 2 g, Saturated Fat 0 g, trans Fat 0 g,
cholesterol 0 mg, Sodium 252 mg
prepArATion
Place salad greens in a large bowl.
1.
Choose one of the Mix-Ins listed above and combine with the
2.
salad greens.
Toss all ingredients together and serve immediately.
3.
24
SIde d ISheS
Makes 4 servings. 2 cups per serving.
Prep time: 10 minutes
Rainbow Coleslaw
Pack with Oven Fried Chicken for a tasty picnic lunch.
ingredienTS
2 cups thinly sliced red cabbage
2 cups thinly sliced green
cabbage
½ cup chopped yellow or red
bell pepper
½ cup shredded carrots
1⁄3 cup chopped red onion
½ cup fat free mayonnaise
1 tablespoon red wine vinegar
¼ teaspoon celery seed
(optional)
½ cup lowfat Cheddar cheese,
cut into bite-size cubes
prepArATion
In a large bowl, combine all the vegetables.
1.
In a small bowl, mix mayonnaise, vinegar, and celery seed
2.
(if desired) to make a dressing.
Pour the dressing over the vegetable mixture and toss until
3.
well coated.
Toss salad with cheese and serve chilled.
4.
Adapted from recipe courtesy of BOND of Color.
25
SIde d ISheS
Nutrition information per serving: calories 30, carbohydrate 4 g,
dietary Fiber 1 g, Protein 2 g, total Fat 1 g, Saturated Fat 0 g,
trans Fat 0 g, cholesterol 2 mg, Sodium 145 mg
Makes 12 servings. ½ cup per serving.
Prep time: 15 minutes
Spotlight On: Blackeye Peas
Blackeye peas originated in Africa and are one of the most ancient vegetables. Although they are a
Southern favorite, more blackeye peas are grown in California than in any other state.
One cup of cooked blackeye peas is an excellent source of fiber, iron, vitamin K, thiamin, folate, and
magnesium. One cup of cooked blackeye peas is also a source of zinc and potassium.
Blackeye peas are just one example of the many African American Southern style foods that are
jam-packed with nutrients but often cooked in an unhealthy way. Enjoy the natural flavors of your
blackeye peas, greens, sweet potatoes, squash, and okra with the delicious and healthy recipes
found in these pages.
For more recipes on Southern style foods, visit Glory Foods at www.gloryfoods.com.
See the following recipes
contributed by glory Foods:
Mango and Blackeye Pea Salsa on page 27
Sweet Potato Apple Bake on page 64
26
Mango and Blackeye
Pea Salsa
Serve with grilled fish or chicken.
ingredienTS
1 (15½-ounce) can blackeye
peas, drained and rinsed
1½ tomatoes, finely chopped
1 mango, peeled and finely
chopped
2 green onions, chopped
1 tablespoon vegetable oil
1 tablespoon white vinegar

juice of half a lime
1 teaspoon ground cumin
½ teaspoon garlic powder
prepArATion
In a large bowl, combine all ingredients and mix well.
1.
Serve immediately or cover and refrigerate for up to 4 hours to allow
2.
the flavors to blend.
Serve with baked pita or corn chips.
3.
Adapted from recipe courtesy of Glory Foods.
27
SIde d ISheS
Nutrition information per serving: calories 83, carbohydrate 14 g,
dietary Fiber 3 g, Protein 4 g, total Fat 2 g, Saturated Fat 0 g,
trans Fat 0 g, cholesterol 0 mg, Sodium 108 mg
Makes 10 servings. ½ cup per serving.
Prep time: 15 minutes
Herbed Potato Salad
Fresh vegetables and a light vinaigrette give this salad a lively flavor.
ingredienTS
1½ pounds red potatoes
(about 8 potatoes),
cut into cubes
½ cup light Italian dressing
½ tablespoon spicy brown
mustard
1 tablespoon chopped fresh
parsley

1 teaspoon garlic salt
¼ teaspoon ground black
pepper
½ cup chopped red bell pepper
½ cup chopped green bell
pepper
½ cup chopped green onions
prepArATion
In a large pot, cook potatoes in boiling water until tender, about
1.
10 minutes (do not overcook).
Drain well and let cool.
2.
Cut potatoes into bite-size pieces and place in a medium bowl.
3.
In a small bowl, combine dressing, mustard, parsley, and
4.
seasonings; pour over potatoes and toss well.
Carefully stir in bell peppers and green onions. Cover and chill until
5.
ready to serve.
28
SIde d ISheS
Nutrition information per serving: calories 132, carbohydrate 24 g,
dietary Fiber 4 g, Protein 2 g, total Fat 4 g, Saturated Fat 1 g,
trans Fat 0 g, cholesterol 0 mg, Sodium 441 mg
Makes 6 servings. ½ cup per serving.
Prep time: 10 minutes Cook time: 10 minutes
Creole Green Beans
Spice up your everyday dinners with this jazzy dish.
ingredienTS
2 teaspoons vegetable oil
2 small cloves garlic, chopped
1 (16-ounce) package frozen
cut green beans
1 cup chopped red bell pepper
1 cup chopped fresh tomatoes
½ cup chopped celery
½ teaspoon salt
¼ teaspoon cayenne pepper
prepArATion
Heat oil in a large skillet over low heat.
1.
Sauté garlic in oil for 1 minute.
2.
Add green beans and bell peppers; increase heat to medium and
3.
cook for 7 minutes.
Stir in tomatoes, celery, and seasonings; cook for 7 minutes more.
4.
Serve while hot.
29
SIde d ISheS
Makes 8 servings. 1 cup per serving.
Prep time: 10 minutes Cook time: 15 minutes
Nutrition information per serving: calories 35, carbohydrate 6 g,
dietary Fiber 2 g, Protein 1 g, total Fat 1 g, Saturated Fat 0 g,
trans Fat 0 g, cholesterol 0 mg, Sodium 159 mg
Sweet Potato Fries
A delightful surprise for kids who love fries!
ingredienTS

nonstick cooking spray
1 large sweet potato, peeled
¼ cup egg substitute
1 teaspoon nutmeg
prepArATion
Place an oven rack in the middle of the oven. Preheat oven
1.
to 425°F.
Spray a baking sheet with nonstick cooking spray and set aside.
2.
Slice the sweet potato into ½-inch thick fries and place in a
3.
medium bowl.
Pour egg substitute over the sweet potato fries and sprinkle nutmeg
4.
on top; toss until well coated.
Place the sweet potato fries on the baking sheet so that they do
5.
not touch.
Bake until the edges of the potatoes start to turn crispy and brown,
6.
about 25 minutes.
Remove fries from the oven and serve while hot.
7.
30
SIde d ISheS
Nutrition information per serving: calories 109, carbohydrate 20 g,
dietary Fiber 3 g, Protein 5 g, total Fat 1 g, Saturated Fat 0 g,
trans Fat 0 g, cholesterol 0 mg, Sodium 90 mg
Makes 2 servings. ½ potato per serving.
Prep time: 10 minutes Cook time: 25 minutes
Savory Greens
Make this Sunday dinner dish pop with hot sauce.
ingredienTS
3 cups water
¼ pound skinless, smoked
turkey breast
¼ cup chopped onion
1 tablespoon chopped and
seeded jalapeño pepper
(optional)
2 cloves garlic, crushed
¼ teaspoon cayenne pepper
¼ teaspoon ground cloves
½ teaspoon dried thyme
1 green onion, chopped
1 teaspoon ground ginger
2 pounds greens (mixture of
mustard greens, collard
greens, kale, and turnip
greens)
prepArATion
Place all ingredients except greens into a large pot and bring
1.
to a boil.
Prepare greens by washing thoroughly and removing stems.
2.
Tear or slice greens into bite-size pieces.
3.
Add greens to turkey stock. Cook 20 to 30 minutes until tender.
4.
Serve while hot.
Adapted from recipe courtesy of National Heart Lung and Blood Institute.
31
SIde d ISheS
Makes 6 servings. 1 cup per serving.
Prep time: 10 minutes Cook time: 30 minutes
Nutrition information per serving: calories 69, carbohydrate 10 g,
dietary Fiber 4 g, Protein 7 g, total Fat 1 g, Saturated Fat 0 g,
trans Fat 0 g, cholesterol 9 mg, Sodium 267 mg
Dirty Rice and Blackeye Peas
The sausage in this dish also makes a lean and healthy option
for breakfast.
ingredienTS
2½ cups fat free, low-sodium
vegetable broth
2 bay leaves
1¾ cups long grain rice
2 cups frozen blackeye peas

nonstick cooking spray
1 cup finely chopped onion
1 cup finely chopped celery

½ cup finely chopped bell
pepper
1 tablespoon Soulful Seasoning
(see recipe on page 34)
6 ounces (about 2 patties)
Turkey Apple Sausage (see
recipe on pages 15–16)
2 cloves garlic, finely chopped
½ tablespoon dried parsley
½ teaspoon dried oregano
prepArATion
In a large skillet, combine vegetable broth and bay leaves; bring
1.
to a boil.
Add rice and blackeye peas to broth and cover.
2.
Reduce heat to simmer until all liquid is absorbed, about 18 to
3.
20 minutes.
Remove bay leaves and place cooked rice and blackeye peas in a
4.
large bowl.
Spray a nonstick skillet with cooking spray and heat over
5.
medium-high heat. Add onion, celery, bell pepper, Soulful
Seasoning, Turkey Apple Sausage, garlic, parsley, and oregano.
Sauté until sausage is thoroughly cooked, about 5 minutes.
6.
Combine with rice and blackeye pea mixture. Serve while hot.
7.
32
SIde d ISheS
Makes 9 servings. 1 cup per serving.
Prep time: 10 minutes Cook time: 30 minutes
Nutrition information per serving: calories 207, carbohydrate 40 g,
dietary Fiber 3 g, Protein 8 g, total Fat 1 g, Saturated Fat 0 g,
trans Fat 0 g, cholesterol 8 mg, Sodium 85 mg
Roasted Vegetable Medley
Bring harmony to your taste buds with this fresh vegetable dish. Add a
Southern flair by serving over grits!
ingredienTS

nonstick cooking spray
1 cup chopped baby carrots
1 cup chopped eggplant
1 cup chopped asparagus
1 teaspoon vegetable oil
2 cloves garlic, chopped
4 teaspoons dried basil
1 cup chopped mushrooms
1 small zucchini, chopped
prepArATion
Place an oven rack on the bottom of the oven. Preheat oven
1.
to 450˚F.
Spray a roasting pan with nonstick cooking spray.
2.
Add carrots, eggplant, and asparagus to the pan. Drizzle with
3.
vegetable oil and toss until vegetables are lightly coated.
Bake for 20 minutes.
4.
Spray a large pan with nonstick cooking spray and heat over
5.
medium heat.
Sauté garlic and basil for about 2 minutes.
6.
Add mushrooms and zucchini and sauté until vegetables are tender,
7.
about 5 minutes.
Add roasted vegetables to the pan and sauté 5 minutes more.
8.
Serve immediately.
33
SIde d ISheS
Makes 4 servings. 1 cup per serving.
Prep time: 15 minutes Cook time: 35 minutes
Nutrition information per serving: calories 50, carbohydrate 8 g,
dietary Fiber 3 g, Protein 2 g, total Fat 2 g, Saturated Fat 0 g,
trans Fat 0 g, cholesterol 0 mg, Sodium 26 mg
Soulful Seasoning
Add flavor to soups, stews, and side dishes with this savory seasoning.
ingredienTS
3 tablespoons onion powder
4 tablespoons garlic powder
1 tablespoon ground red
pepper
1 tablespoon chili powder
1 tablespoon paprika
1 teaspoon ground black
pepper
2 teaspoon ground thyme
prepArATion
Mix all ingredients together to make ¾ cup seasoning.
1.
Store in an airtight container and use in place of seasoning salts.
2.
See the following recipes that use Soulful Seasoning:
Dirty Rice and Blackeye Peas on page 32
Sautéed Okra with Onions and Tomatoes on page 39
Catfish Stew on page 41
Oven Fried Catfish with Stir-Fry Greens on page 46
Recipe courtesy of BOND of Color.
34
SIde d ISheS
Makes 12 servings. 1 tablespoon per serving.
Prep time: 5 minutes
Nutrition information per serving: calories 0, carbohydrate 0 g,
dietary Fiber 0 g, Protein 0 g, total Fat 0 g, Saturated Fat 0 g,
trans Fat 0 g, cholesterol 0 mg, Sodium 0 mg
Supreme Mashed Potatoes
Think your kids won't like orange mashed potatoes? Try using parsnips
in place of carrots. They are white like potatoes and sweet like carrots.
ingredienTS
6 medium baking potatoes,
peeled and cut into chunks
2 large carrots, peeled and
chopped
3 large cloves garlic, finely
chopped
½ cup low-sodium chicken broth
1 tablespoon butter
prepArATion
Combine potatoes and carrots in a large pot and fill with cold water.
1.
Bring to a boil and cook 5 minutes.
Add garlic and reduce heat to simmer until potatoes and carrots are
2.
tender, about 35 minutes.
Drain and keep 1 cup of the cooking liquid.
3.
Mash the potatoes and carrots with a hand masher.
4.
Combine chicken broth and butter in a small pan; heat over
5.
medium heat until the butter melts.
Slowly stir broth mixture into the mashed potatoes and carrots.
6.
If necessary, add the reserved cooking liquid until the potatoes
7.
reach the desired thickness. Serve while hot.
35
SIde d ISheS
Makes 10 servings. ¾ cup per serving.
Prep time: 10 minutes Cook time: 45 minutes
Nutrition information per serving: calories 104, carbohydrate 22 g,
dietary Fiber 2 g, Protein 2 g, total Fat 1 g, Saturated Fat 1 g,
trans Fat 0 g, cholesterol 3 mg, Sodium 51 mg
Main Dish Recipes
Spotlight On: Sunday Dinner
Southern Fried Chicken. Collard Greens. Blackeye Peas.
Cornbread. Sweet Potato Pie. When you think of these
foods, you may think of grandma cooking in her kitchen on
Sunday. Sunday dinner is a big part of African American
culture. It brings families home for more than just eating
soul food. It is a time when families come together to enjoy
cooking, sharing stories, and playing games.
Families today are still getting together for Sunday dinner.
But, mothers are changing the way they make ‘grandma’s’
recipes. Today, many African American moms know that
there is a link between what we eat and why so many
of us suffer from serious health problems like obesity,
type 2 diabetes, heart disease, stroke, and certain types
of cancer.
Moms are taking control of their kitchens and their
communities. They are talking with their friends, store
owners, and community leaders about getting healthy food
in their neighborhoods. They are changing their way of
cooking soul food, just enough, so that it is still delicious –
just healthy.
Try the meals on the right for your next Sunday dinner.
They are healthier versions of traditional favorites that taste
great. All you have to add is love and care to make them
special to your family. Be a Champion for Change in your
family. Inspire healthy change with the foods you cook and
the stories you share at the dinner table.
Fresh and Delightful
Oven Fried Catfish with
Stir-Fry Greens
Herbed Potato Salad
Honey Gingered Fruit Salad
Nutrition information per serving:
Calories 513, Carbohydrate 82 g,
Dietary Fiber 11 g, Protein 26 g,
Total Fat 11 g, Saturated Fat 2 g, Trans Fat 0 g,
Cholesterol 57 mg, Sodium 542 mg
Family Favorites
Oven Fried Chicken and
Summer Squash
Rainbow Coleslaw
Sweet Potato Apple Bake
Nutrition information per serving:
Calories 337, Carbohydrate 46 g,
Dietary Fiber 7 g, Protein 24 g,
Total Fat 8 g, Saturated Fat 3 g, Trans Fat 0 g,
Cholesterol 54 mg, Sodium 384 mg
Simple Supper
Cornbread with Spicy
Blackeye Peas
Savory Greens
Oven Fried Plantains
Nutrition information per serving:
Calories 556, Carbohydrate 106 g,
Dietary Fiber 14 g, Protein 19 g,
Total Fat 9 g, Saturated Fat 1 g, Trans Fat 0 g,
Cholesterol 34 mg, Sodium 478 mg
38
Sautéed Okra with Onions
and Tomatoes
Share this hearty vegetarian meal at your next potluck.
ingredienTS
2 teaspoons vegetable oil
1 small onion, chopped
1 pound okra, ends trimmed,
rinsed, and cut into ½-inch
thick slices or 1 (16-ounce)
package frozen okra
1 (14½-ounce) can diced
tomatoes
1 teaspoon Soulful Seasoning
(see recipe on page 34)
½ teaspoon hot sauce
¼ teaspoon ground black
pepper
2 cups cooked brown rice
prepArATion
Heat oil in a large skillet over medium-high heat.
1.
Sauté onion until tender, about 3 minutes.
2.
Add remaining ingredients and cook, stirring frequently, until okra is
3.
slightly tender, but not mushy, about 5 minutes.
Serve 1 cup of sautéed okra over ½ cup of brown rice.
4.
39 MaIn d ISheS
Makes 4 servings. 1½ cups per serving.
Prep time: 10 minutes Cook time: 10 minutes
Nutrition information per serving: calories 182, carbohydrate 34 g,
dietary Fiber 7 g, Protein 6 g, total Fat 4 g, Saturated Fat 0 g,
trans Fat 0 g, cholesterol 0 mg, Sodium 144 mg
One Pot Vegetarian Stew
Warm up your winter evenings with this hearty vegetable dish.
ingredienTS
2 teaspoons vegetable oil
1 medium onion, chopped
1 medium green bell pepper,
chopped
3 cloves garlic, finely chopped
1 (14½-ounce) can diced
tomatoes
2 cups fresh or frozen corn
1 (14½-ounce) can low-sodium
vegetable broth
2 teaspoons chili powder
2 teaspoons dried oregano
1 (15-ounce) can black beans,
drained and rinsed
1 (15-ounce) can red beans,
drained and rinsed
8 tablespoons fat free sour
cream (optional)
prepArATion
In a large pot, heat oil over medium heat.
1.
Sauté onion, bell pepper, and garlic until tender, about 5 minutes.
2.
Add tomatoes, corn, vegetable broth, chili powder, oregano, and
3.
beans. Stir well.
Cover and simmer until thoroughly heated, about 15 minutes.
4.
Spoon into 8 bowls. If desired, top each bowl with one tablespoon
5.
of fat free sour cream and serve with whole grain rolls.
Recipe courtesy of BOND of Color.
40 MaIn d ISheS
Makes 8 servings. 1½ cups per serving.
Prep time: 10 minutes Cook time: 20 minutes
Nutrition information per serving: calories 220, carbohydrate 42 g,
dietary Fiber 11 g, Protein 11 g, total Fat 2 g, Saturated Fat 0 g,
trans Fat 0 g, cholesterol 1 mg, Sodium 482 mg
Catfish Stew
Catfish stew and whole wheat rolls combine for a tasty and filling meal.
ingredienTS
3 cups water
1 teaspoon salt
2 medium white potatoes,
peeled and cut into cubes
1 (14½-ounce) can diced
tomatoes
1 cup chopped onion
4 cloves garlic, finely chopped
½ small head cabbage, chopped
1 pound catfish, cut into 1-inch
chunks
1 tablespoon Soulful Seasoning
(see recipe on page 34)
prepArATion
In a large pot, bring water, salt, potatoes, tomatoes, onion, and
1.
garlic to a boil over medium-high heat. Reduce heat and simmer for
10 minutes.
Add cabbage and bring back to a boil. Reduce and simmer for
2.
5 minutes.
Add catfish and Soulful Seasoning. Simmer until the catfish is
3.
cooked through, about 5 minutes more. Serve while hot.
41 MaIn d ISheS
Makes 6 servings. 1½ cups per serving.
Prep time: 10 minutes Cook time: 20 minutes
Nutrition information per serving: calories 198, carbohydrate 21 g,
dietary Fiber 4 g, Protein 18 g, total Fat 5 g, Saturated Fat 1 g,
trans Fat 0 g, cholesterol 57 mg, Sodium 541 mg
Chicken Vegetable Creole
Serve with brown rice and salad for a complete meal. To add spice to
this dish, try sausage instead of chicken.
ingredienTS

nonstick cooking spray
1 pound boneless, skinless
chicken breasts, cut into large
chunks
1 large onion, chopped
1 (14½-ounce) can diced
tomatoes
1⁄3 cup tomato paste
2 stalks celery, chopped
1½ teaspoons garlic powder
1 teaspoon onion powder
½ teaspoon salt
¼ teaspoon red pepper flakes
1⁄8 teaspoon ground black
pepper
1½ cups broccoli florets
preparation
S
1. pray a large skillet with nonstick cooking spray and heat over
medium heat.
Add chicken and onion; cook, stirring frequently, for 10 minutes.
2.
Stir in all remaining ingredients except broccoli and cook for
3.
5 minutes, stirring occasionally.
Stir in broccoli, cook for 5 minutes more. Serve while hot.
4.
42
MaIn d ISheS
Makes 6 servings. 1 cup per serving.
Prep time: 10 minutes Cook time: 20 minutes
Nutrition information per serving: calories 143, carbohydrate 11 g,
dietary Fiber 3 g, Protein 19 g, total Fat 3 g, Saturated Fat 1 g,
trans Fat 0 g, cholesterol 46 mg, Sodium 460 mg
BBQ Turkey in Pepper Shells
These peppers will fire up your taste buds.
ingredienTS
¾ pound lean ground turkey
1 large onion, peeled and
chopped
1 medium green bell pepper,
seeded and chopped
1 (14½-ounce) can no salt
added diced tomatoes
1½ cups low-sodium canned
black beans, drained and
rinsed
½ cup prepared barbecue sauce
1 teaspoon garlic powder
1 teaspoon liquid smoke
3 bell peppers (any color)
prepArATion
Brown ground turkey in a medium skillet over medium-high heat
1.
until no longer pink; drain excess fat.
Add onion and cook until tender, about 5 minutes.
2.
Add all remaining ingredients except the whole bell peppers; simmer
3.
for 10 minutes over medium heat.
Meanwhile, cut the whole bell peppers in half lengthwise and
4.
remove the seeds. Place in a microwave safe dish with a small
amount of water.
Cover and microwave bell peppers on high until crisp-tender, about
5.
5 minutes.
Remove peppers from dish and place on a large plate. Spoon
6.
turkey mixture into bell pepper shells and serve.
43 MaIn d ISheS
Makes 6 servings. 1 stuffed bell pepper shell half per serving.
Prep time: 10 minutes Cook time: 25 minutes
Nutrition information per serving: calories 209, carbohydrate 28 g,
dietary Fiber 7 g, Protein 17 g, total Fat 4 g, Saturated Fat 1 g,
trans Fat 0 g, cholesterol 38 mg, Sodium 404 mg
Chicken and Dumplings
Add variety by using fresh carrots, broccoli, and zucchini when
in season.
ingredienTS
2¼ cups canned low-sodium
chicken broth
¼ cup water
1 medium onion, peeled and
chopped
4½ cups frozen mixed vegetables
(corn, peas, carrots, and
green beans)
2 cups cooked and chopped
chicken
1 teaspoon dried thyme
1¼ cups reduced fat prepared
baking mix
1⁄3 cup lowfat milk
1 egg
prepArATion
In a large pot, combine chicken broth, water, onion, vegetables,
1.
chicken, and thyme.
Cover and bring to a boil over medium-high heat. Reduce heat and
2.
simmer for 15 minutes.
Place baking mix in a small bowl. Remove 2 tablespoons and stir
3.
into pot to thicken the stew.
Add milk and egg to remaining baking mix and stir with a fork to
4.
blend. Drop rounded tablespoons onto hot chicken mixture. Cook
over low heat, uncovered, for 5 minutes.
Cover and cook for 5 minutes more. Serve while hot.
5.
44 MaIn d ISheS
Makes 6 servings. 1¼ cups per serving.
Prep time: 10 minutes Cook time: 25 minutes
Nutrition information per serving: calories 226, carbohydrate 24 g,
dietary Fiber 3 g, Protein 21 g, total Fat 5 g, Saturated Fat 1 g,
trans Fat 0 g, cholesterol 74 mg, Sodium 362 mg
Turkey Chili
Serve with cornbread and salad for a hearty meal.
ingredienTS

nonstick cooking spray
1 pound lean ground turkey
1 medium onion, chopped
1 green bell pepper, chopped
1 (28-ounce) can whole
tomatoes
2 (14½-ounce) cans kidney
or pinto beans, drained and
rinsed
1 (8-ounce) can tomato sauce
1 package chili seasoning
2 teaspoons ground black
pepper
prepArATion
Spray a large skillet with nonstick cooking spray and heat over
1.
medium-high heat.
Brown ground turkey until no longer pink; drain excess fat.
2.
Add onion and bell pepper and cook for 5 minutes.
3.
Add remaining ingredients. Cover and cook for 20 minutes over low
4.
to medium heat. Serve while hot.
Recipe courtesy of American Cancer Society.
45 MaIn d ISheS
Makes 12 servings. 1 cup per serving.
Prep time: 10 minutes Cook Time: 30 minutes
Nutrition information per serving: calories 176, carbohydrate 23 g,
dietary Fiber 6 g, Protein 15 g, total Fat 3 g, Saturated Fat 1 g,
trans Fat 0 g, cholesterol 25 mg, Sodium 503 mg
Oven Fried Catfish with
Stir-Fry Greens
This tasty twist on a traditional dish will have your family
asking for more.
ingredienTS

nonstick cooking spray
1 pound catfish fillets, cut into 6
equal pieces
4 teaspoons Soulful Seasoning
(see recipe on page 34)
½ cup egg substitute
1½ cups cornmeal
1 teaspoon vegetable oil
¼ cup chopped onion
2 cloves garlic, finely chopped
1 pound collard greens,
chopped
prepArATion
Place an oven rack on the bottom level of the oven. Preheat oven
1.
to 400˚F.
Spray a baking sheet with nonstick cooking spray.
2.
Sprinkle both sides of fish with Soulful Seasoning.
3.
Dip fish into egg substitute and roll in cornmeal.
4.
Arrange fish on a baking sheet so that the pieces do not touch.
5.
Bake for 20 minutes.
Reduce heat to 350˚F and bake until crust is golden and fish flakes
6.
easily, about 5 minutes more.
While the fish is baking, heat oil over medium heat in a large skillet.
7.
Sauté onion and garlic until tender, about 3 to 5 minutes.
8.
9. Add collard greens and cook, stirring often, until they turn bright
green and limp.
10. Serve each piece of fish alongside one cup of greens.
Stir-Fry Greens adapted from recipe courtesy of Cut 'n Clean Greens.
46 MaIn d ISheS
Makes 6 servings. 1 piece of fish and 1 cup of greens per serving.
Prep time: 15 minutes Cook time: 30 minutes
Nutrition information per serving: calories 282, carbohydrate 32 g,
dietary Fiber 4 g, Protein 23 g, total Fat 7 g, Saturated Fat 1 g,
trans Fat 0 g, cholesterol 57 mg, Sodium 98 mg
Macaroni and Cheese with
Glazed Vegetables
Try using sharp Cheddar cheese to kickup the flavor in this family favorite.
ingredienTS
2 cups uncooked macaroni
noodles

nonstick cooking spray
½ cup chopped onions
¾ cup evaporated skim milk
1 egg, beaten
½ teaspoon ground black
pepper
1¾ cups shredded lowfat
Cheddar cheese
4 cups frozen mixed vegetables
(corn, carrots, lima beans,
peas, green beans)
1 teaspoon grated orange peel
½ cup 100% orange juice
1 tablespoon Dijon-style
mustard
1 teaspoon low-sodium soy
sauce
prepArATion
Cook the macaroni noodles according to the package directions;
1.
drain and set aside.
Place an oven rack in the middle of the oven. Preheat oven
2.
to 350˚F.
Spray a skillet with nonstick cooking spray and heat over
3.
medium heat.
Add onions to skillet and sauté until tender, about 3 minutes.
4.
Add evaporated milk, egg, ground black pepper, and 1½ cups
5.
cheese; mix until smooth.
Add cooked macaroni noodles to the cheese sauce and stir until
6.
well coated.
Spray a casserole dish with nonstick cooking spray.
7.
continued on following page
47 MaIn d ISheS
Makes 5 servings. 1 cup macaroni and ¾ cup vegetables per serving.
Prep time: 15 minutes Cook time: 30 minutes
Nutrition information per serving: calories 457, carbohydrate 73 g,
dietary Fiber 10 g, Protein 27 g, total Fat 6 g, Saturated Fat 2 g,
trans Fat 0 g, cholesterol 52 mg, Sodium 597 mg
prepArATion
Pour the mixture into the casserole dish and sprinkle the top with
8.
the remaining ¼ cup cheese.
Bake for 25 minutes or until the top bubbles and begins to brown.
9.
10. While the macaroni and cheese is baking, cook mixed vegetables
in a microwave safe dish according to the instructions on the
package.
11. Combine the remaining ingredients in a small bowl and stir until
well blended.
12. Drain vegetables and toss with the orange juice mixture.
13. Serve 1 cup of macaroni and cheese alongside ¾ cup of glazed
vegetables.
Macaroni and Cheese with
Glazed Vegetables (continued)
Macaroni and Cheese adapted from recipe courtesy of National Heart Lung and Blood Institute.
48 MaIn d ISheS
Makes 5 servings. 1 cup macaroni and ¾ cup vegetables per serving.
Prep time: 15 minutes Cook time: 30 minutes
Nutrition information per serving: calories 457, carbohydrate 73 g,
dietary Fiber 10 g, Protein 27 g, total Fat 6 g, Saturated Fat 2 g,
trans Fat 0 g, cholesterol 52 mg, Sodium 597 mg
Oven Fried Chicken with
Summer Squash
This dish is a great way to bring the family to the table.
ingredienTS
1 cup finely crushed cornflakes
¼ teaspoon salt
½ teaspoon ground black
pepper
1 teaspoon onion powder
1 teaspoon garlic powder
½ cup evaporated skim milk
1 pound chicken breasts,
skin removed and cut into
6 pieces

nonstick cooking spray
½ tablespoon vegetable oil
1 clove garlic, finely chopped
2 medium zucchinis, cut into
short strips
3 medium yellow squash, cut
into short strips
1 teaspoon dried oregano
prepArATion
Place an oven rack in the middle of the oven. Preheat oven
1.
to 350˚F.
In a small bowl, combine cornflakes, salt, ground black pepper,
2.
onion powder, and garlic powder.
Place evaporated milk in a separate bowl. Dip chicken pieces in
3.
milk and roll in crushed cornflake mixture, lightly coating both sides.
Spray a roasting pan with nonstick cooking spray and arrange
4.
chicken pieces on the pan in a single layer. Bake for 30 minutes.
While the chicken is baking, heat oil in a medium skillet over
5.
medium-high heat.
Sauté garlic in oil for about 3 minutes. Add zucchini, yellow squash,
6.
and oregano; continue to cook until tender, about 5 to 7 minutes.
Serve each piece of chicken with 1 cup of zucchini and yellow
7.
squash mixture.
49 MaIn d ISheS
Makes 6 servings. 1 piece of chicken and 1 cup squash per serving.
Prep time: 10 minutes Cook time: 45 minutes
Nutrition information per serving: calories 185, carbohydrate 17 g,
dietary Fiber 3 g, Protein 21 g, total Fat 4 g, Saturated Fat 1 g,
trans Fat 0 g, cholesterol 46 mg, Sodium 202 mg
Spotlight On: California Greens
Collard greens date back to prehistoric times and are one of the oldest members of the
cabbage family. Collards are also known as tree cabbage. They are a cool-season vegetable,
and are rich in vitamins and minerals that help prevent and fight disease.
Today, many varieties of greens --beet, chard, collard, kale, mustard, turnip-- continue to
be a traditional staple in African American culture offered at potlucks, picnics, parties, and
family dinners.
One cup of cooked greens is an excellent source of vitamin A, vitamin K, vitamin C, fiber,
and calcium. Depending on the type of greens, one cup can also be a source of folate, iron,
magnesium, potassium, riboflavin, vitamin B6, and vitamin E.
For more recipes and information about greens visit Cut 'n Clean Greens at
www.cutncleangreens.com.
See the following recipes
contributed by Cut 'n Clean greens:
Vegetable Brunch Pie on page 19
Stir-Fry Greens on page 46
Swiss Chard Pinwheel Bread on page 53–54
Zucchini Muffins on page 61
Kale
Collard Greens
Swiss Chard
Turnip Greens
Beet Greens
Mustard Greens
50
Cornbread with Spicy
Blackeye Peas
Serve with Oven Fried Chicken for a family dinner.
ingredienTS
6 cups water
1½ (16-ounce) package frozen
blackeye peas
1 cup cornmeal
1 cup all-purpose flour
¼ cup sugar
1 tablespoon baking powder
1 egg, beaten
¼ cup vegetable oil
1 cup lowfat buttermilk
1 cup frozen corn, thawed

nonstick cooking spray
1 medium onion, chopped
2 cloves garlic, finely chopped
1 jalapeño pepper, seeded and
chopped (optional)
prepArATion
Place an oven rack in the middle of the oven. Preheat oven to 425˚F.
1.
In a medium-size pot, bring water to a boil over high heat.
2.
Add blackeye peas and return to a boil. Lower the heat to medium
3.
and simmer for 30 minutes.
While the blackeye peas are cooking, mix cornmeal, flour, sugar, and
4.
baking powder in a medium bowl.
Add the egg, oil, buttermilk, and corn to the flour mixture. Mix
5.
ingredients until just blended (there may be a few small lumps).
Spray a 9 x 9-inch square pan with nonstick cooking spray.
6.
Pour the batter into the pan.
7.
Bake 20 to 25 minutes or until a wooden toothpick inserted in the
8.
center comes out clean.
As the cornbread continues to bake, drain the blackeye peas and
9.
keep half a cup of cooking water.
continued on following page
51 MaIn d ISheS
Makes 9 servings. 3-inch square piece of cornbread and ½ cup blackeye peas per serving.
Prep time: 10 minutes Cook time: 50 minutes
Nutrition information per serving: calories 329, carbohydrate 54 g,
dietary Fiber 7 g, Protein 12 g, total Fat 8 g, Saturated Fat 1 g,
trans Fat 0 g, cholesterol 25 mg, Sodium 203 mg
prepArATion
10. Spray a skillet with nonstick cooking spray and sauté onions and
garlic over medium heat until tender, about 3 minutes.
11. Add blackeye peas, jalapeño pepper, and reserved cooking water to
the skillet and continue to simmer and stir for 5 minutes more.
12. Serve a square of cornbread over ½ cup of blackeye peas.
Cornbread with Spicy
Blackeye Peas (continued)
52 MaIn d ISheS
Makes 9 servings. 3-inch square piece of cornbread and ½ cup blackeye peas per serving.
Prep time: 10 minutes Cook time: 50 minutes
Nutrition information per serving: calories 329, carbohydrate 54 g,
dietary Fiber 7 g, Protein 12 g, total Fat 8 g, Saturated Fat 1 g,
trans Fat 0 g, cholesterol 25 mg, Sodium 203 mg
Swiss Chard
Pinwheel Bread
Discover the rich flavor of Swiss chard or use your favorite kind of greens.
ingredienTS

nonstick cooking spray
2½ cups (about 6 ounces) sliced
mushrooms
¼ cup chopped onion
4 cups (about 12 ounces)
chopped Swiss chard
1 tablespoon water
¾ teaspoon garlic powder
1⁄8 teaspoon ground black
pepper
1⁄8 teaspoon salt
2 tablespoons grated Parmesan
cheese
1 (10- to 13-ounce) can
refrigerated pizza crust dough
¾ cup shredded part–skim
Mozzarella cheese
1½ cups marinara sauce
prepArATion
Place an oven rack in the middle of the oven. Preheat oven
1.
to 350˚F.
Spray a skillet with nonstick cooking spray and heat over
2.
medium heat.
Add mushrooms and onion and sauté until tender, about 5 minutes.
3.
Add Swiss chard and water. Continue cooking until Swiss chard
4.
becomes tender, about 8 to 10 minutes (you may need to add
another tablespoon or more of water if the Swiss chard sticks to
the skillet).
Add the garlic powder, ground black pepper, and salt.
5.
Remove the skillet from the heat and stir in Parmesan cheese. Set
6.
the skillet aside to cool.
On a lightly floured board or surface, roll out pizza dough into a
7.
10 x 14-inch rectangle.
continued on following page
53 MaIn d ISheS
Makes 8 servings. 2-inch slice per serving.
Prep time: 20 minutes Cook time: 1 hour
Nutrition information per serving: calories 193, carbohydrate 31 g,
dietary Fiber 3 g, Protein 8 g, total Fat 5 g, Saturated Fat 2 g,
trans Fat 0 g, cholesterol 5 mg, Sodium 573 mg
prepArATion
Spread cooled Swiss chard mixture and Mozzarella cheese on top
8.
of dough, leaving about 1-inch of dough around the edges.
Starting from the long side, roll up the crust to make one large loaf.
9.
10. Pinch along the seam of the loaf to seal and fold the ends under
the loaf.
11. Place the loaf on a baking sheet sprayed with nonstick
cooking spray.
12. Bake for 40 minutes or until golden brown.
13. Remove from oven and let cool for 5 minutes.
14. Cut into 8 slices and serve with warmed marinara sauce.
Swiss Chard
Pinwheel Bread (continued)
Adapted from recipe courtesy of Cut 'n Clean Greens.
54 MaIn d ISheS
Makes 8 servings. 2-inch slice per serving.
Prep time: 20 minutes Cook time: 1 hour
Nutrition information per serving: calories 193, carbohydrate 31 g,
dietary Fiber 3 g, Protein 8 g, total Fat 5 g, Saturated Fat 2 g,
trans Fat 0 g, cholesterol 5 mg, Sodium 573 mg
Nellie's Kale Stew
A tasty stew anytime of the year.
ingredienTS
1 tablespoon vegetable oil
1 large onion, chopped
2 cloves garlic, chopped
1 medium green bell pepper,
chopped
1 (8-ounce) can tomato sauce
1 (6-ounce) can tomato paste
1 (14-ounce) can low-sodium
chicken broth
4 cups water
1 pound kale, chopped
2 medium carrots, chopped
2 medium white potatoes, cut
into cubes

nonstick cooking spray
½ pound turkey kielbasa, sliced
into thin rounds
prepArATion
In a large pot, heat oil over medium-high heat.
1.
Sauté onion, garlic, and bell peppers until tender, about 5 minutes.
2.
Add tomato sauce, tomato paste, chicken broth, water, kale, carrots,
3.
and potatoes. Cook on medium-high heat until potatoes are tender,
about 45 minutes.
Spray a medium skillet with nonstick cooking spray. Sauté kielbasa
4.
until heated through, about 5 minutes.
Add turkey kielbasa to stew and cook for 15 minutes more. Serve
5.
while hot.
Recipe courtesy of BOND of Color.
55 MaIn d ISheS
Makes 10 Servings. 1½ cups per serving.
Prep time: 10 minutes Cook time: 1 hour and 10 minutes
Nutrition information per serving: calories 127, carbohydrate 18 g,
dietary Fiber 3 g, Protein 7 g, total Fat 4 g, Saturated Fat 1 g,
trans Fat 0 g, cholesterol 12 mg, Sodium 596 mg
Spotlight On: Fresh, Frozen, Canned
Fresh, frozen, and canned fruits and vegetables are all good options that can make
eating fruits and vegetables year-round easier to do. Buy fresh fruits and vegetables
in season when they are cheapest to help stretch your food dollar