HELP! our health nut family is expecting a fried soul food loving guest!!!!!!!?

Question

Hi,
my family and I are a bunch of health nuts! Even my little brother says his fave food is salad (mine too).

We are used to cooking healthy european style dishes (salads, fondue, english veggie wellingtons and so on) and have never fried, breaded or battered in our lives. We hardly know what lard or burgers are LOL.

Now, our guest has never had anything but soul food.
As we are busy beople and do not have much time or want to put up with mac and cheese, beans, fried turkey or hush puppies,

what is a fair compromise that will please everyone with out having to make many seperate dishes? We need a main course and a dessert.

Thanks so much!!

Hi so sorry one more thing, healthy style or not we don't really like the overall taste of soul food ) - :

Answer 1

BBQ SALMON

1 salmon filet,
1 tablespoon of minced garlic,
1 cup of chopped onion,
¼ cup of soy sauce,
¼ cup of white wine,
3 tablespoons of brown sugar,
4 tablespoons of margarine,
4 tablespoons of vegetable oil,
salt and pepper to taste.
You should rinse your salmon filet with cold water and then pat dry with paper towels. Rub the salmon with a mixture of pepper and 1 teaspoon of the minced garlic. Make a holder out of foil similar to a boat with sides. Place the salmon in this foil platter.

In a medium saucepan sauté the onion with the margarine and vegetable oil until the onions are translucent.

Add the garlic and cook for about 1 minute. Now, add brown sugar, soy sauce, and wine. Reduce heat and cook for around 5 more minutes. Stir once in awhile while cooking.

The sauce should thicken. Pour the sauce over the salmon and refrigerate for at least 30 minutes. Grill the fish as usual until desired doneness.

CHACHI ORIGINAL TOFUDILLO

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Ingredients

1 onion, chopped
1 green pepper, chopped
2-3 cloves garlic, squished and then chopped
2 tbps olive oil
1 can chopped tomatoes
1/2 cup pitted manzanilla olives
1/2 cup capers
1/2 cup raisins
1/2 tsp dried oregano
1/2 tso cumin
salt to taste
1 lb tofu crumbles
Procedure

Sautee first 3 ingredients in the olive oil at medium heat, stirring to make sure they do not stick, until the vegetables are soft. Addthe rest of the ingredients and mix well, then lower heat and let simmer for at least 20 minutes. If you like a "juicier" concistency, you can add some tomatoe puree.

This dish is even better reheated the next day and it freezes beautifully, which is not always the case with tofu. And there is no right or wrong way either. You can pretty much alter the spices, substitute apples instead of raisins, etc.

Serve with black bean soup, white rice, and big fat slices of avocado or/and tomatoes.

Serving Information

Serves:
Fat: g
Calories:


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Angelfly Biscuits & Gravy

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Ingredients

Biscuits
2 cups unbleached flour
3 tsp baking powder
1 tsp salt
1/4 cup margarine or oil
3/4 cup soymilk or rice milk

Biscuit Gravy

1 Tbs vegetable oil
1/4 cup minced fresh onion
2 cloves garlic, peeled and minced
1/2 cup flour
1/4 cup nutritional yeast flakes (optional)
1/8 tsp Maggi or Kitchen Bouquet (or other browning liquid) (optional)
2 cups soymilk, rice milk, broth, or water
2 - 3 tsps vegetarian bouillon ("chicken" or "beef")
1/4 tsp sage
1/2 tsp sugar or equivalent
Salt and pepper
"Meaty" Biscuit Gravy
1 Tbs vegetable oil
1/4 cup minced fresh onion
2 cloves garlic, peeled and minced
1/4 - 1/2 lb veggie burger or soy sausage
1/2 cup flour
1/4 cup nutritional yeast flakes (optional)
1/8 tsp Maggi or Kitchen Bouquet (or other browning liquid) (optional)
2 cups soymilk, rice milk, broth, or water
2 - 3 tsps vegetarian bouillon ("chicken" or "beef")
1/4 tsp sage
1/2 tsp sugar or equivalent
Salt and pepper

Procedure

Biscuits
In a bowl, mix the dry ingredients. With a fork or pastry blender, cut in margarine or oil until mixture resembles coarse meal. Add the 'milk, and stir until a dough forms.
Knead the dough in the bowl until it reaches a texture that can be rolled. Roll it out on floured surface to 3/4" thick. Cut into circles or squares. Put on a baking sheet.
Bake at 400 F for 12 - 15 minutes, or until edges are golden.----

Biscuits & Gravy

In a cup, mix 'milk, bouillon, and Maggi. Heat oil in a 2-qt saucepan over medium heat.
Add onion, and saute` until soft. Add garlic, and saute` 1 minute. Stir in the flour, sugar, sage, and nutritional yeast. Whisk in the broth or water gradually, stirring constantly.
Bring the mixture to a boil on medium heat, stirring constantly. Turn heat to medium-low. Cook, stirring constantly, about 3 minutes. Add salt and pepper to taste.----
In a cup, mix 'milk, bouillon, and Maggi. Heat oil in a 2-qt saucepan over medium heat.

Add onion, and saute` until soft. Add garlic, and saute` 1 minute. Add veggie burger or sausage, and saute` until lightly browned. Stir in the flour, sugar, sage, and nutritional yeast. Whisk in the broth or water gradually, stirring constantly. Bring the mixture to aboil on medium heat, stirring constantly. Turn heat to medium-low. Cook, stirring constantly, about 3 minutes. Add salt and pepper to taste.

Mama's Mock Meatloaf

Loaf Ingredients:
1 medium onion, diced
1/2 green pepper, diced (optional)
3 Tbsp. vegetable oil
2 packages Gimme Lean faux ground "beef" (or your favorite brand)
1/4 cup oatmeal
2 slices white bread, crumbled
3 Tbsp. catsup
2 tsp. garlic salt
1 tsp. pepper
Coating Ingredients:
1/4 cup catsup
1/4 cup brown sugar
1/2 tsp. dry mustard
1/2 tsp. nutmeg

Sauté the onion and green pepper in the oil over medium heat until soft. Combine in a bowl with the Gimme Lean, oatmeal, bread, catsup, garlic salt, and pepper. Thoroughly mix with a spoon or your hands.

Press the mixture into an oiled loaf pan. Cover with foil and bake at 375°F for 30 minutes.

Meanwhile, mix together the ingredients for the coating and set aside.

Remove the loaf from the oven and turn it out onto a baking sheet. Spread the coating over the entire loaf. Cook, uncovered, for another 15 minutes.

Makes 6 servings.

Fried Green Tomato Po' Boys
(From Vegan Planet by Robin Robertson)

3 small green tomatoes, halved lengthwise and cut into 1/2-inch thick slices
Salt and freshly ground pepper, to taste
3/4 cup dry bread crumbs
1/2 tsp. Old Bay seasoning
3 Tbsp. olive oil
4 strips Lightlife Smart Bacon (or your favorite brand of faux bacon)
2 6-inch sub rolls
2 Tbsp. egg-free mayonnaise (try Nayonaise brand)
2 romaine lettuce leaves
Tabasco sauce, to taste

Season the tomatoes with salt and pepper. Combine the bread crumbs and Old Bay seasoning in a shallow bowl. Add the tomato slices and toss gently to coat evenly. Set aside.

Heat 1 Tbsp. of the olive oil in a large skillet over medium heat. Add the "bacon" and cook on both sides until heated through. Transfer to paper towels to drain.

Add the remaining 2 Tbsp. of olive oil to the skillet and increase the heat to medium-high. Cook the tomato slices until golden brown on both sides-about 5 to 6 minutes. Remove from the heat and transfer to paper towels to drain.
Cut the rolls horizontally and spread the cut sides with the egg-free mayonnaise. Line the bottom half of each roll with a lettuce leaf. Top each with 2 strips of "bacon." Arrange the tomatoes on top, sprinkle with Tabasco, and replace the top half of the roll. Serve with the bottle of Tabasco on the table.

Note: Po' boys are traditionally made with shrimp. Faux shrimp can easily be added to this recipe in place of or in addition to bacon. To order some scrumptious faux shrimp, visit MayWah.

Makes 2 servings.

Hip Hoppin' John
(Recipe by Robin Robertson)

1 Tbsp. olive oil
1 medium onion, chopped
2 16-oz. cans black-eyed peas, rinsed and drained
3 cups cooked long-grain white rice
1 1/2 cups cooked collard greens, chopped
1/2 tsp. sea salt
1/8 tsp. pepper

Heat the oil in a large skillet over medium-high heat. Add the onion and sauté for 5 minutes or until the onion begins to soften.

Add the black-eyed peas, rice, and collard greens. Cook for 5 minutes or until heated through. Season with salt and pepper.

Makes 4 to 6 servings.

Sweetie's Sweet Potato Pie
(Adapted from 366 Simply Delicious Dairy-Free Recipes by Robin Robertson)

1 cup cooked mashed sweet potatoes
1 Tbsp. margarine, softened to room temperature
1/2 cup soft silken tofu, drained
1 cup vanilla soy milk
1 1/4 cup firmly packed light brown sugar
1 tsp. vanilla extract
1 tsp. cinnamon
1/2 tsp. salt
1/4 tsp. ground ginger
1/4 tsp. ground nutmeg
1 unbaked 9-inch pie crust
Sweet Cream Topping, for garnish (recipe follows)

Preheat the oven to 350°F.

In a large mixing bowl, combine the sweet potatoes and margarine with an electric mixer. Blend in the tofu. Add the soy milk, sugar, vanilla, cinnamon, salt, ginger, and nutmeg, mixing until well blended. Pour the filling into the crust and bake for 45 to 50 minutes or until firm. Serve with Sweet Cream Topping (recipe follows).

Makes 8 servings.

Sweet Cream Topping

1/2 lb. firm tofu
1/4 cup oil
1/4 cup confectioner's sugar
1 tsp. vanilla or coconut extract
1/2 tsp. lemon juice
1/8 tsp. salt

Combine all the ingredients in a blender and blend until smooth and creamy. Chill before serving.

HOPE THESE HELP

Answer 2

This is not as hard as you think. The perfect meal is chicken, some form of starch, and something green. This is healthy, southern, and really good!!

Let's go with: Dijon Chicken Breasts, Celebration Rice, and Sarah's Greens.

Per serving: Take a chicken breast, and spread dijon mustard all over it. Roll it in italian seasoned bread crumbs and place on a Pam or cooking spray covered baking dish. Bake for 45 minutes

Meanwhile, have a bag of washed collard greens. Cook 5 slices of cut up turkey bacon in the bottom of a stockpot until almost crispy, and add 1 cup water and the greens. Cover- ut continue to check every 10 minutes and push down the uncooked into the cooked greens- for about an hour total. add a few dashed of tabasco and salt and pepper.

In a large saucepan, place 1/4 stick of margarine and let melt. Ad 1 cup raw rice and stir to coat rice, cook for a few minutes while stirring. Add 2 cups chicken broth slowly to the rice, 1/2 cup at a time and cover- until done. If you have a can of sliced mushrooms, add them.

Answer 3

Kosher is not only the meat from clean animals, it is the way the animal is slaughtered, how it is prepared and what it was prepared in and what utensils were used. I'm Jewish, keep a kosher kitchen and some Jewish friends won't eat at my house because I do not have 2 refrigerators. Either order food from a kosher restaurant, by only canned goods with the OU symbol, or serve fresh fruit, vegetables and nuts in the shell with a new nut cracker available

Answer 4

Try going to the website: thegutsygourmet.com/soul. They have a ton of recipes that can be converted to more healthful dishes. Plus, were you aware that barbecue is also a big part of soul food? And, instead of adding ham hocks to your greens, try substituting a smoked turkey leg or wing! You can make a good potato salad by substituting fat free mayonaise or yogurt for the sauce. Good luck!

Answer 5

Get some chicken pieces and peek the skin from it. Get a large tub of plain yogurt and put in bowl. Tack some corn flakes and crunch them up a bit. Spray baking pan with Pam then dunk chicken in yogurt then roll in cornflakes. Place on pan and bake for 45 minutes. It makes some very tasty oven fried chicken and it is very healthy eating. Oh! after coating chicken with yogurt and cornflakes you sprinkle a little and pepper on the chicken befor cooking