1.This document is FCS8665-Eng, one of a series of the Department of Family, Youth and Community Sciences, Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida. Publication date: May 2001. Reviewed by Isabel Valentin-Oqu endo, MS, RD, LD/N, assistant-in and curriculum coordinator, Department of Family, Youth, and Community Sciences. Please visit the EDIS Web site a t http://edis.ifas.ufl.eduThe Institute of Food and Agricultural Sciences is an equal opportunity/affirmative action employer authorized to provide resea rch, educati onal information and other services only to individuals and institutions that function without regard to race, color, sex, age, handicap, or national origin. For information on obtaining other extension publications, contact your county Cooperative Extension Servi ce office. Florida Cooperative Extension Service / Institute of Food and Agricultural Sciences / University of Florida / Christine Taylor Waddill, Dean 2.Jennifer Hillan, MSH, RD, LD/N, coordinator, Educational/Training Programs, Department of Family, Youth and Community Science s, Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Gainesville, 32611. FCS8665-EngHealthy Soul Food Cooking1Jennifer Hillan2Food is an important part of African-American culture. However, many traditional foods and cooking methods increase the risk for some diseases. This is bad news because AfricanAmericans are at high risk for diseases such as cancer, heart disease, and diabetes. The good news is, eating healthy doesnt mean you have to give up all your favorite foods. Some simple changes can help reduce your risk for disease and still keep the flavor of the food you love!Tips for Healthy Cooking Trim visible fat from meat before cooking. Remove skin from poultry before eating. Try broiling, steaming, baking, roasting, grilling, or microwaving instead of frying. Enjoy vegetables and fruits often. Try cooking vegetables without added fat, or use only a small amount of vegetable oil. Use lean cuts of meat such as round, sirloin, or loin. Try occasional meatless dishes such as beans and grains.
Healthy Soul Food Cooking Page 2 June 2001 Easy and Healthy Substitutions herbs and spices instead of salt turkey bacon or Canadian bacon instead of regular bacon or sausage fat-free or 1% milk instead of whole milk mustard, plain yogurt, or low-fat dressing or mayonnaise instead of regular dressing or mayonnaise low-sodium bouillon and broths instead of regular bouillon and broths evaporated skim milk instead of cream low-fat or part-skim cheese instead of regular cheese 2 eggs whites or cup egg substitute instead of 1 whole egg skinless smoked turkey instead of ham hocks, neck bones, or fatback plain yogurt instead of sour cream vegetable oil or tub margarine instead of lard, fatback, or butter applesauce instead of oil in baked goods