The holidays are approaching and with them comes the opportunity to "chow down" on some really good cooking - collards, fried chicken, sweet potatoes, ribs, cornbread - food that nourishes the soul but depending on how it's cooked - could damage the body.  On this pledge edition of Another View on Health, we'll share healthy soul food recipes with Chef Wilbert Jones, cookbook author, food product developer, and host of the PBS culinary series, "Healthy Heritage Kitchen".  He'll share techniques for cooking soul food that tastes good and is good for you.  Plus Friday is your chance to show your love for Another View by becoming a member during our show.  A generous anonymous donor will match your donation dollar for dollar up to $2,000! We know with your help we will reach that goal and more!  Join us for Another View, Friday, October 24 at noon on 89.5 WHRV-FM or stream us on this blog! 

                                                   Wilbert Jones Healthy Soulfood Recipes

 

Red Beans and Rice with Smoked Turkey

 

Ingredients:

2 cups dried kidney beans

1 pound skinless smoked turkey breast, cut into cubes

1 cup chopped onions

1 tablespoon minced fresh garlic

1 tablespoon Soul Food Seasoning (recipe below)

1 teaspoon celery seeds (optional)

1 bay leaf

2 cups long-grain white rice

Instructions:

Sort and rinse the beans. Place the beans in a pot with the turkey breast, and add enough water to cover completely. Bring to a boil, then reduce the heat to low; cover and simmer for about 2 hours. Add the onion, garlic, Soul Food Seasoning, celery seeds, and bay leaf and cook for an additional 45 minute. In a separate pot, bring about 5 cups of water to boil. Add the rice, cover, reduce heat and simmer for about 20 minutes. Serve beans over the rice or combine rice and beans together in a large serving bowl. Serves 8. Calories – 180, Sodium 38 mg, calories from fat 10, carbohydrate 38, protein 26 mg cholesterol 47 mg, fat 1.g.

 

Soul Food Seasoning:

 

2 tablespoons ground red pepper flakes

2 tablespoons garlic powder

2 tablespoons onion powder

2 tablespoons dark chili powder

1 tablespoon paprika

1 teaspoon thyme powder

1 teaspoon freshly ground black pepper

 

Instructions:

Mix all the ingredients together. Store in a sealed container. Makes about ¾ cups. ½ teaspoon = calories 4, sodium 3 mg, calories from fat 1, carbohydrate 1 g, protein 0 g cholesterol 0 mg, fat < 1g

 

Allspice Applesauce Cake:

Ingredients:

2 cups unsweetened applesauce

½ cup sugar

6 egg whites, room temperature

3 cups all-purpose flour

1 teaspoon baking powder

2 ½ teaspoons allspice

1 teaspoon vanilla extract

Nonstick cooking spray

 

Instructions:

Preheat oven to 350F. Using an electric mixer, beat 1 cup of applesauce with the sugar. Beat in the egg whites one at a time. A time. Add the flour. baking powder, allspice and vanilla extract. Mix well. With a wooden spoon, stir in the remaining cup of applesauce until all of the lumps are gone. Pour the batter into a nonstick 10-inch tube pan (or one sprayed with nonstick cooking spray). Bake about 90 minutes or until an inserted toothpick comes out clean. Cool the cake for about10 minutes before removing it from the pan. Let the cake cook for about 30 minutes before serving. Serves 12. Calories 180, sodium 57 mg, calories from fat 4, carbohydrate 39, protein 5 g, cholesterol 0 mg, fat < 1g

 

Recipes: Wilbert Jones, author of The New Soul Food Cookbook (Carol Publishing Group, 1996)

 

 

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