Soul food is very basic, home cooking which has a variety of ingredients giving this type of food importance not only culturally but also in terms of nutrition. The types of dishes that are associated with soul food are considered too sweet and heavy by many. However, when you explore and understand soul food closely you will notice that a big part of the cuisine is devoted to healthy greens like spinach, kale, and collards. It is also rich in protein, creating a unique dietary pyramid that can be used to our advantage to eating healthy food that is also very stimulating.
One of the reasons why soul foods have become so popular is because of the positive impact that they have on mental health. In 2017, a document released by the Mental Health Foundation stated that “there are clear links between diet, good quality nutrition and mental health status”.
How to Make Soul Food Healthy?
If you want to give health importance while planning your meals, soul food gives you a great foundation. You can make some tweaks to enjoy the benefits of healthy food and the taste of traditional fares.
1. Focus on Plant-Based Foods
One of the most important layers in soul food is that of healthy greens. Traditionally, African cuisine is rich in fruits, vegetables and other plant-based foods. The types of greens that are used in this cuisine, particularly kale, collard greens and turning greens, are considered superfoods that are loaded with nutrients. Studies have shown that the benefits of healthy food when you include these ingredients extend to preventing heart diseases significantly.
There are some easy ways to give plant-based food importance in your soul food:
- Half the serving on your plate must include non-starchy vegetables like eggplant, greens, turnips, cucumbers and carrots.
- Choose protein sources that are plant-based and reduce the portion of meat if you need to manage issues like hypertension. Ingredients like black-eyed peas, peanuts, beans and lentils that are commonly used in soul food are extremely rich in protein.
- Add variety to your diet with tubers and roots like pumpkin, sweet potato, plantain and more.
- Include at least two colourful fruits and veggies in your meal. For instance, mix greens with pumpkin.
2. Focus on Whole Grains
According to the USDA, it is best to make half the grains in your diet whole grains. This includes any grain that contains the endosperm, germ and bran, which are the three outer layers. They help in preventing type 2 diabetes, heart disease and some types of cancer, too. Whole grains that you can include in soul food are barley, millet, oats and brown rice. Although traditionally, entrees like cornbread, macaroni and cheese and rice are made from refined grains, you can use these tips to make the switch:
- Replace refined grains with whole-grain alternatives. For instance, instead of using white flour, use whole wheat flour or whole grain cornmeal.
- Instead of white rice, use millet, sorghum or brown rice.
- While baking, replace refined flour with whole wheat or sorghum flour.
3. Avoid Excessive Use of Salt
The benefits of healthy food are greatly reduced when you use too much salt. Seasoning is essential when you are preparing food of the soul. Soul food also includes processed meats like ham which tend to increase overall salt consumption.
This increases the risk of strokes, high blood pressure and heart disease. Instead, you can opt for aromatic vegetables, herbs and spices that give you the right flavour while giving your health importance, too. They also add a healthy dose of antioxidants to your diet. This gives you enhanced benefits like improved immunity. There are some simple tips that you can use to reduce the consumption of salt:
- Tunisian harissa and other low-sodium spices are easily available online and make for a great replacement for salt.
- When seasoning your food, choose spices and herbs. Dry herbs should be added at the beginning of your cooking process, and fresh herbs should be added at the end for better health benefits.
- Canned vegetables or high-sodium frozen foods should be washed before use. It is best to choose salt-free options if available.
- Do not salt your food at the table.
- Prepare seasoning blends with cayenne pepper, black pepper, bay leaves, garlic powder, onion powder and paprika to give you the benefits of health and taste.
4. Choose Better Cooking Methods
The way you cook the food plays an important role in the nutritional and health value of soul food. Most dishes in soul foods are deep fried. This can contribute to heart-related issues. When food is cooked on very high heat, it can also introduce harmful chemicals that reduce the overall health benefits of food. Your food also loses several nutrients, particularly vitamins and minerals. Instead, choose to stew and boil as often as you can to avoid these issues.
You can also use other healthy cooking tips that make soul food more nutritious while giving the taste of food importance.
- Remove charred bits and visible fat from the food before you eat it.
- Starchy foods should be cooked until they are a light brown colour instead of a dark brown colour to retain the crispy exterior while locking in the nutrients.
- It is a good idea to marinate meats in citrus fruit juices, herbs, spices or vinegar to reduce cooking time and improve nutritional value.
- Any broth or potlikker that is left behind is high in nutrients. It is a good idea to use it in gravies, dipping sauces or to prepare other dishes.
- Before grilling any food, precook them in the microwave to avoid using high heat.
- Air fryers are a great alternative to deep frying. They give you the same consistency and texture without the use of any oil.
- When you have to deep fry any food, choose oils that have a high smoke point. This includes peanut oil, avocado oil and canola oil.
5. Use Healthy Alternatives
There is always a healthy substitute for almost any ingredient that is used in preparing soul foods. Most ingredients that are used in traditional soul food recipes are high in sodium, calories and fat. You can retain the goodness of culture and tradition while staying on the path to good health with these easy swaps:
- Instead of lard which is a very common cooking medium in soul foods, use options like peanut oil, olive oil or canola oil which is healthier for the heart.
- Swap full-fat cheese and milk with reduced-fat or nonfat cheese and milk.
- Replace high-fat and high sodium-rich meats with smoked and skinless varieties.
- Mayonnaise which is a very common ingredient in cooking soul food, can be replaced with non-fat Greek yoghurt.
- In baked desserts, replace butter and lard with fruit purees as they have the same results without harmful effects on health.
Soul Foods Offer More Than Dietary Benefits
There is more to soul food than the health benefits. By definition, soul food meaning is traditional and ethnic foods that have been around for generations. It is simple and sustainable, which makes it one of the best ways to follow a healthy diet without the mental pressure of eating the right foods. The idea of committing to a healthy diet, studies show, can have a very negative impact on mental health and well-being. This is largely because of the misconception that eating healthy means restricting quantity. Instead, using healthy options to prepare soul food gives you multiple psychological and cognitive benefits:
- The portions are well-balanced and include a variety of foods which makes it easier to follow.
- Soul food is all about good taste and wholesome meals, which are known to put you in a good mood.
- The high protein content with a healthy mix of fat is the best food for your brain.
- Soul food is also focused on positive associations like making memories, spending time with family and other social interactions, which are very good for your overall well-being.
Conclusion
Essentially, soul foods are those that stimulate you. However, if you want to keep the health factor in mind, it is important to be mindful of the nutrients you’re adding to your daily diet.
