This is a copy of recipes I developed for a community discussion on soul food. For more of my recipes check out Discover Foods at http://discoveringfoods.blogspot.com/

1. Georgia Jones, Ph.D.
Associate Professor and Extension Food Specialist
February 17, 2013

2. Soul Food
A term coined in the ‘60’s as a symbol of racial pride and identity ; in recognition of African heritage
It is food that transcends simply nourishing the body and reaches into the cultural past.
It is interwoven with the slave experience, combining foods and preparation methods from Africa with adaptations
imposed by slavery.
Major Influences of Soul Food
West African Ancestry
Slavery - Traditional Soul Food
Post-Civil War - Traditional Soul Food
Current Soul Food - Modified Soul Food
Components of the Soul Food Diet
Tomatoes
Watermelon
Collards
Cantaloupe
Cabbage
Peaches
Turnip
Plums
Mustard
Sweet potato
Green beans
Black-eyed peas
Summer squash
Okra
Chitterlings
Rice Pork chops
Corn bread Fried chicken
Oatmeal Peanuts
Grits Neck bones
Headcheese/Souse

3. Hip Hoppin’ John
Serves 6 as a side dish or 4 as a main dish.
Ingredients:
1 cup dried black eyed peas
1 bay leaf
1 teaspoon dried thyme
1 teaspoon salt, optional
½ teaspoon black pepper
1 Tablespoon vegetable oil
1 medium yellow onion, chopped
1 garlic clove, minced
1 teaspoon crushed hot pepper flakes
1 small red or green bell pepper, chopped
1 cup long grained or converted white or brown rice
Directions:
1. Pick through peas, discarding broken or discolored peas and any debris, such as rocks. Rinse and
drain peas. Place in a large bowl and cover with 4 cups of water. Soak overnight. Drain peas
and discard water.
2. In a Dutch oven, cover peas with 5 cups of water. Add bay leaf, thyme, salt (if using) and black
pepper. Bring to a boil; reduce heat to low. Simmer until tender, about 40 minutes.
In a large skillet, heat vegetable oil. Add onion and garlic; cook until translucent, about 5
minutes. Add onion, garlic, crushed pepper and bell pepper to peas. Stir to mix well. Cook
until vegetables are tender.
Cooking the rice.
Some people cook the rice with the peas and others cook it separately. If you plan to cook the rice
separately, reduce the amount of water in the peas by about 2 cups.

4. Black–eyed Pea Salad with Sriracha Vinaigrette
Ingredients:
2½ Tablespoons white wine or apple cider vinegar
2 Tablespoons extra-virgin olive oil
1 to 1½ Tablespoons Sriracha sauce
½ teaspoon salt
1 bag (16 ounce) frozen black-eyed peas
3 celery ribs
2 carrots
1 red or yellow bell pepper
1 cup lean ham, optional
⅓ cup chopped parsley
Directions:
1. In a small bowl, combine vinegar olive oil, Sriracha sauce, and salt. Set aside.
2. Cook black-eyed peas according to package directions. Drain. Rinse in cool tap
water. Drain and set aside.
3. Wash and chop the celery. Peel and grate the carrots. Chop the bell pepper and
ham.
4. In a large bowl, combine black-eyed peas, celery, carrots, bell pepper, ham, and
parsley. Add vinaigrette and stir to combine.
What is Sriracha?
A Thai sauce made from chilies, salt, sugar and
vinegar.

5. Collard Green Stir-Fry
Serves 4.
Ingredients:
1½ Tablespoons vegetable oil, for frying
1teaspoon ginger, finely minced
3 garlic cloves, finely minced
1 pound collard greens
½ teaspoon red pepper flakes
2 teaspoons rice vinegar
1 teaspoon soy sauce (more or less to taste)
⅛ teaspoon cracked black pepper
Directions:
1. Remove main stem from collard greens. Stack leaves on top of each other and roll them
into a cigar shape. Cut across greens into 1/2 inch strips. Wash greens well and drain off
water.
2. Add oil to a sauté pan over medium high heat until oil is hot. Add ginger and garlic and fry
for 30 seconds (or until fragrant). Constantly move ginger and garlic with a spatula to keep
them from burning.
3. Add washed collard greens to the pan. Move the greens around in the pan until the
greens are wilted.
4. Add red pepper flakes, vinegar, soy sauce, and black pepper. Cook for 3-5 minutes longer.
Taste the greens and add more of any ingredient according to your preference.
.
Brassica or Cruciferous Vegetables
The four-petal flowers from these veggies resemble a cross or "crucifer," hence the name.
Broccoli is probably the best known cruciferous vegetable. Other cruciferous vegetables include
turnip greens, collard greens, cabbage, cauliflower, kale, and Brussels sprouts.
Nearly all are excellent or good sources of vitamin C and some are good sources of manganese.
Dark greens are high in vitamin K. Cruciferous vegetables contain a group of phytochemicals,
called glucosinolates. Research shows that these compounds may be anticarcinogenic.

6. Macaroni and Cheese
Serves 6.
Ingredients:
2 cups elbow macaroni
2 Tablespoons all-purpose flour
½ teaspoon black pepper
¼ teaspoon salt
2 cups skim milk
8 ounces low-fat sharp Cheddar cheese, grated, divided
2 ounces Velveeta
Directions:
1. Cook macaroni according to package directions. Drain and place in a 2-quart
casserole dish.
2. Melt margarine and stir in flour to make a roux, stirring constantly for
approximately 3 minutes. Gradually pour in milk and stir until mixture is thick.
3. Slowly, add cheese and Velveeta. Stir until melted.
4. Mix cheese sauce and macaroni. Sprinkle top of casserole with ¼ cup of grated
cheese and bake for 35 minutes at 350°F.

7. Baked Sweet Dumpling Squash
Serves 4.
Ingredients:
1 sweet dumpling squash
2 Tablespoons butter
1 teaspoon cinnamon
¼ cup honey
3 Tablespoons water
Directions:
1. Preheat the oven to 350°F.
2. With a sharp knife cut the squash in half, scoop out the seeds. Cut each half in half to
make quarters.
3. Melt the butter, cinnamon, and honey in a microwave proof bowl for 30-60 seconds.
Stir.
4. Add the water to a baking pan and place the squash in the pan flesh side down.
5. Bake for 35 minutes. Poke the squash with a fork to check for tenderness, if the squash
is still hard bake for another 10 minutes.
6. Turn the squash over so the flesh is facing up. Spread the honey mixture on the flesh
and bake for another 5 minutes.
7. Remove from the oven and let cool.

8. Coconut Mashed Sweet Potatoes
Serves 4
Ingredients:
1½ pounds sweet potatoes, about 3 medium
¾ cup reduced fat coconut milk (not cream of coconut)
1 Tablespoon minced fresh ginger
½ teaspoon salt
Directions:
1. Wash potatoes and pat dry. Pierce the skin in a couple of places. Microwave on high until
tender.
2. Peel potatoes when cool enough to handle. Place potatoes in a medium bowl and mash.
Add coconut milk, ginger and salt. Stir until combined. If necessary, reheat in oven or
microwave. Serve warm.
Note: Potatoes can also be baked in an oven. Coconut milk can be found in the international
section of the grocery store. This is not the same type as that found with the alcoholic
beverages. If you are unable to find coconut milk, you can substitute grated coconut.
Coconut Milk
Look in the Asian section of the grocery store for
coconut milk.

9. Sweet Potatoes with Cranberries and Pecans
Serves 4.
Ingredients:
¼ cup pecans
1 pound sweet potatoes, about 2 medium
1 Tablespoon butter
1 Tablespoon honey or maple syrup, or brown sugar
¼ teaspoon cinnamon
¼ teaspoon salt
Cooking spray
¼ cup dried cranberries
Directions:
1. Preheat oven to 300°F. Toast pecans for about 10 minutes. Set aside.
2. Wash and peel sweet potato. Cut into ½-inch thick slices.
3. Stir together butter, honey, syrup or sugar, cinnamon and salt. Toss sugar mixture and
potatoes together until potatoes are evenly coated.
4. Coat a small casserole with cooking spray. Layer half of the potatoes in dish. Top with half
of the pecans and half of the cranberries.
5. Top with remaining sweet potatoes. Sprinkle remaining pecans and cranberries on top.
Cover and bake for about 30 minutes, or until potatoes are tender.

10. Autumn Apple Salad
Serves 4 to 6.
Ingredients:
4 tart apples, cored and chopped
¼ cup blanched slivered almonds, toasted
¼ cup dried cranberries
¼ cup chopped dried cherries
1 container (6 ounce) vanilla yogurt
Directions:
In a medium bowl, stir together the apples, almonds, cranberries and cherries.
Stir in yogurt until evenly coated.
Alternate Dressing:
1 container (6 ounce) plain low fat yogurt
1 Tablespoon honey
¼ cup orange juice
Directions:
1. Place yogurt in a strainer lined with a coffee filter. Cover and allow to sit
for at least 30 minutes or up to 24 hours. The longer it sits, the more
whey is removed.
2. Mix strained yogurt with honey and orange juice. Add to fruit mixture
and serve.

11. Lemon-Pepper Catfish
Serves 4.
Ingredients:
2 Tablespoons lemon juice, preferably fresh
2 Tablespoon olive oil
½ teaspoon black pepper
½ teaspoon salt
4 catfish fillets, about 3 pounds total
Directions:
1. Whisk together lemon juice, oil, pepper and salt in a shallow dish. Add catfish and
turn to coat with marinade. Cover and refrigerate for 30 minutes.
2. Preheat grill or broiler.
3. Grill or broil fish on a lightly oiled rack, turning once, until fish is opaque, about 10
minutes per inch of thickness. Serve with lemon wedges.

12. Pork Chops with Creamy Mustard Sauce
Serves 4.
Ingredients:
4 pork chops
Salt and black pepper, to taste
Cooking spray
2 Tablespoons water
Creamy Mustard Sauce
½ cup low fat sour cream
1 Tablespoon low fat milk
1 Tablespoon Dijon mustard
Directions:
1. Preheat oven to 300°F. Heat an empty, oven proof skillet to high.
2. Cook one side of pork chop with cooking spray; sprinkle with salt and pepper.
Place pork chops in hot skillet and sear on both sides until brown. Do not allow
pork chops to cook all the way through.
3. Add 2 tablespoons of water to pork chops; cover and place in hot oven. Bake for
10 to 15 minutes.
4. While pork chops are baking, blend sour cream, milk, and mustard in a saucepan.
Stir until warm. Spoon over pork chops.

13. Grilled Pineapple with Frozen Yogurt
Serves 8 to 10.
Ingredients:
1 fresh pineapple, cored
½ cup brown sugar, divided
Low fat frozen yogurt
Cooking spray
Directions:
1. Spray a cookie sheet with cooking spray.
2. Core and slice pineapple into 8 to 10 slices. Place pineapple on cookie sheet and
sprinkle half the brown sugar on top of slices. Broil for about 10 minutes. Turn
and sprinkle the remaining brown sugar on the other side. Place under broiler
for another 10 minutes. Serve warm with low fat yogurt or ice cream.

14. Resources
Cooking Light Magazine and Website - http://www.cookinglight.com/
Excellent magazine and website. Most recipes are made from easy to find
ingredients. Dishes tend to be very flavorful.
Eating Well Magazine and Website - http://www.eatingwell.com/
Excellent magazine and website. Recipes do tend to be somewhat bland. Ma
y need to increase spice level.
At Home with Gladys Knight
Good book, but tends to use ingredients some may not be familiar with. It is
approved by the American Diabetes Association
Low-Fat Soul by Jonell Nash
Former Food editor for Essence Magazine. Includes some classics and some
new dishes, such as lamb curry with sweet mango chutney.
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nondiscrimination policies of the University of Nebraska–Lincoln and the United States
Department of Agriculture.