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Vegetarian Soul Food Recipes

 

Food from the soul, from African-American culture. Slaves were given the leftovers from the plantation, forcing slaves to make do with the ingredients on hand. In slave households, "vegetables" consisted of the tops of turnips, beets, and dandelions. Soon afterwards, African-American slaves were cooking with new types of "greens": collards, kale, mustard, and pokeweed. They also developed recipes which used lard, cornmeal; discarded cuts of meat such as pigs' feet, oxtail, ham hocks, pig ears, tripe, and skin. Cooks added onions, garlic, thyme, and bay leaf as flavor enhancers. Slave owners provided their slaves with the worst parts of the pig such as the small intestines: chitterlings and sheep intestines.  

 

Instead of using pig fat, we use vegetable oil. Instead of cinnamon we use coriander. Instead of corn syrup, we use maple syrup. 

Candied Sweet Potatoes, considered a staple of soul food.

(Naturally Candied) Sweet Potatoes

Naturally Candied Sweet Potatoes

Ingredients:

  • 6 lrg    Sweet Potatoes (baked)

  • ½ c    Coconut Milk

  • ½-¾c  Honey or Maple Syrup

  • ½t      Coriander

  • 1t        Sea Salt

  •  ½c    Walnuts (chopped) (opt)

 

Directions:

1.     Bake potatoes and let cool before handling.

2.     Slice into ½ inch thick rounds and place in oiled baking dish.

3.     Mix sweetener and coriander and coconut milk until smooth and pour over potatoes.

4.     Sprinkle with walnuts if you desire.

5.     Bake at 425 ̊ for 15-20 minutes.

6.     The potatoes will absorb the liquid and dry some while baking.

 

Did you know?

Sweet potatoes are high in dietary fiber, also has naturally occurring carbohydrates and protein and calcium.   They also contain the following: beta-carotene, vitamin A, vitamin B6 and vitamin C; fiber, thiamine, niacin, potassium and copper. They are also a good source of protein, calcium, vitamin E.

6 - 8 Servings

(Naturally Southern) Kale Greens

Naturally Southern-Style Kale Greens

Ingredients:

  • 3 c      Water

  • 2         Bunches of Kale Greens

  • ¼ c     Chik N’ Seasoning

  • 1/8 c     Vegetable Oil

  • ½        Green Bell Pepper (chopped)

  • 1 med  Onion (whole or chopped)

  • 1 sm    Jalapeno (opt)

 

Directions:

1.     Make stock with water and seasoning and sample the liquid for taste.

2.     Cook kale on Medium heat for about one hour or until tender.

 

Did you know?

Kale is considered a super-food because it has over 45 different flavonoids!!

 

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