Soul Food

The name says it all--soul food  is a treat for the soul. An American cuisine  historically developed and prepared by African Americans, soul food is a collection of food items that reigns supreme in the Southern region . Soul food can be traced back to Africa, when basic ingredients  like okra , rice and corn were introduced to the Americas as a result of the transatlantic slave trade. Slaves often cooked with whatever they could find, making the most of their meager situations. These "scrap" ingredients--collards , kale, cornmeal, lard--are still the foundation for many soul food items today.

Soul food has undergone a bit of a health-conscious  transformation over recent years with unfortunate spikes in Type 2 diabetes and hypertension among African Americans . Fortunately, some cooks have reinvented several soul food staples to decrease saturated fat content while retaining delicious flavor and high protein content. Using vegetable or canola oil for fried soul food  items is one alternative which drastically cuts calories.

Regardless of soul food's less-than-perfect nutritional content, in moderation, soul food is a scrumptious comfort food  to be savored and enjoyed with friends and family. Try experimenting with some of these items in your kitchen. Recipes  found on the Internet or in organized cookbooks will guide you along the way.

Soul Sides

It can be argued that soul food side items  are just as important as the main course. Macaroni and cheese, sweet potatoes and biscuits...are you salivating yet?

• Collard Greens : In addition to great taste, collard greens are a great source of Vitamin A, B, and C, iron, manganese, fiber and folic acid.
• Sweet Potatoes  (Candied Yams): With brown sugar and marshmallows, sweet potatoes can be heavenly. They are also a great source of beta carotene.
• Black Eyed Peas : This healthy side item is typically served in a "Hoppin' John" recipe, prepared and eaten on New Years Day for good luck.
• Cornbread : A flavorful bread best served warm with margarine or butter.
• Okra : Served either fried or steamed, okra is a love-it-or-hate-it vegetable due to its somewhat slimy texture. 
• Green Beans : One of the most versatile vegetables, green beans can be served fried, steamed or baked in casseroles. 
• Succotash : A true soul food original, this side is made of butter beans, tomatoes and yellow corn with butter.
• Hoecakes : Made with cornmeal, salt and water and fried in a skillet, these pancake-shaped snacks go well with just about anything. 
• Biscuits : A meal counterpart that needs no explanation, biscuits are a must-have at any soul food gathering. 
• Macaroni and Cheese : Homemade mac and cheese can be out-of-this-world delicious, but store-bought brands are a decent time-saving replacement. 

Soul Staples

In addition to sides, these main course items  complete a delectable soul food meal. 

• Barbecued Ribs : Served grilled, baked, braised or roasted, ribs put the BBQ in a backyard BBQ party.
• Catfish : An excellent source of Vitamin D, soul food catfish is usually covered in cornmeal and fried.
• Fried Chicken : Arguably the most popular meal in soul food culture, many restaurants claim to have the best fried chicken . If you don't believe them, try making your own. 
• Country Fried Steak : An alternative to fried chicken, this is deep fried and served with gravy.
• Ham Hocks: Hog parts not to be consumed, but used to add flavor to side dishes such as collard greens or green beans.
• Oxtail Soup: An acquired taste, this thick stew is made of beef tails and several other flavorful add-ins.
• Pigs Feet: Not for the timid, pigs feet are exactly as they sound, only they're usually picked and eaten with hot sauce.
• Pork Sausage And Gravy: A soul food staple. Replace pork with turkey for a healthful alternative.
• Chitterlings: Slowly prepared pig intestines often served with hot sauce. Eat at your own risk!

Soul Desserts

If you still have room for more soulful goodness, try one of these classic soul food desserts  for a sweet ending. 

• Sweet Potato Pie 
• Rice Pudding 
• Red Velvet Cake 
• Banana Pudding 
• Peach Cobbler 

Top Sellers

• Vegan Soul Kitchen — Fresh, Healthy, and Creative African-American Cuisine : Chef Bryant Terry makes Southern cooking recipes healthier and more accessible while still keeping their classic tastes.

• The Soul of a New Cuisine — A Discovery of The Foods and Flavors of Africa : Marcus Samuelsson creates an inclusive collection of African fusion recipes and full-color photos, along with personal and political commentary on the evolution of African food. 

• Sweets — Soul Food Desserts and Memories : Patty Pinner combines family history with delectable Southern dessert recipes, proving that anyone "can make a pie out of just about anything."

• The New Soul Food Cookbook for People With Diabetes : These Cajun, Creole, and Southern recipes  are healthier, but flavorful, versions of their original creations.

• Soul Food — Classic Cuisine From The Deep South :This collection of anecdotes, recipes and photos "captures the spirit of soul food."

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