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HEALTHY SNACKS

Check out “7 Simple Snacks” on keepyourdietreal.com. Donna’s favortie is #3 the whole grain crackers with olives. But there’s fresh inspiration here for peanut butter lovers, too.

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celery ribs add aromatic flavoring as well as providing a rack for roasts and poultry in the slow cooker

 

Celery ribs offer a brilliant double bonus for lifting the roast or  bird off the base of the slow cooker while adding aromatic  flavoring. Who says the slow cooker is a wintertime appliance. This morning my slow cooker keeps my kitchen cool with celery ribs topped with half a turkey breast from the market.

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paellaEgo150
Donna created this recipe as a very healthy alternative for soul food flavors with yearround ingredients. Feel free to make it your own with your special green, and vegetable.
Watch for seasonal photos made with zucchini, fresh tomatoes and other fresh ingredients.
Scroll Down for Q and A….
Question?
Why is Skinny Soul so Popular with Healthy Eaters?
Answer:
  • Low in Fat and Calories
  • High in Fiber
  • Delicious at Room Temperature
  • Tasty Hot
  • Convenient for Travel

Q?/What are Favorite Ways to Use Skinny Soul in Recipes?
A: Stay Tuned for Recipe Updates

  • Frittata or Omelet Filling
  • Tart Filling
  • Tossed with Arugula and Baby Greens in a Salad
  • Appetizer Filling in Won Ton Wrappers
  • Hot over Rice
  • As a Base for A Soup

Q?/What are some Favorite Tested Variations?
A:

  • Halved Olives (pitted kalamata, green)
  • Roasted Red Pepper
  • Drained Canned Garbanzo or Black Beans
    Add meatballs
    Toss Tablespoons into Salad
  • Fill Wonton Cups for Appetizers
  • Bake in a Tart ; Cut into Wedges or Bite-size Squares for Guests
  • An Omelet Filling
  • Base Ingredients for a Hearty Soup

 

Click to the Master recipe of the Eggplant, Greens and Okra (Skinny Soul) base dish Donna created by roasting favorite soul food ingredients into a blend of delicious, healthy flavors. Add salt and pepper to taste if you like. But many people say they appreciate the flavorful vegetable blend without it.

 

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BAC2small-square

Join us on Twitter.com/soul2keep and be among the first to “Fan” our new Black America Cooks page on Facebook.

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Many of my friends enjoy Weight Watchers and other organized eating plans as a way of  losing and maintaining a healthy weight. Don’t forget to always consult your physician before beginning any weight loss program.

Here’s a small snapshot of mine:

Healthy_soul

Thanks to sensible advice from nutritionist and dietitians, healthy eating and balanced meals have become the focus of the daily plan I now follow.

And if there’s one New Year/New Decade plan I heartily recommend, it’s an appointment with a physician with a request for referrals to a nutritionist or dietician to help create your own personal plan.

Mine still includes one successful regimen borrowed from crash dieting days. (Turns out it was healthy)

Each morning, I awaken to 2 tablespoons of unprocessed wheat bran (This high fiber supplement reminds me of sawdust; I take it with water.)

Twenty minutes later, I enjoy a fruit serving of pineapple, papaya, kiwi, strawberries or mango. And then, after waiting two hours, I spend the remaining day consuming small meals based on a balance of protein and easily digestible simple carbohydrates.

My favorite simple carbs include lettuce, tomatoes, cucumbers, mushrooms, okra, turnip greens, mustard greens, kale and Swiss chard.

My favorite protein includes shrimp, fish, hard-cooked eggs, grass fed beef and chicken.

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Bread Pudding with Apple Raisin Sauce

Bread Pudding with Apple Raisin Sauce

Catfish Stew

Catfish Stew

Honey Candied Sweet Potatoes

Honey Candied Sweet Potatoes

Bread Pudding with Apple Raisin Sauce, Catfish Stew and Honey Candied Sweet Potatoes

from the National Cancer Institute include the following healthful recipe alterations:

  • Higher in Fiber
  • Lower in Fat
  • Lower in Saturated Fat
  • Lower in Cholesterol
  • Lower in sodium
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Two most common corn varieities include white (smaller and sweeter) and yellow (larger and fuller flavored) kernels.

Two most common corn varieities include white (smaller and sweeter) and yellow (larger and fuller flavored) kernels.

Our family enjoys this colorful salsa as a bright addition to the holiday table. Don’t worry about defrosting frozen corn, if using. The delicate kernels thaw naturally in the refrigerator.

Black and White Holiday Salsa

4 cups fresh or thawed frozen corn kernels
2 cans (14 to 16 ounces each) black eyed peas, drained
1 can (16 ounces) diced tomatoes
2 each, minced: cloves garlic, jalapeno peppers
1/2 onion, diced
1/4 cup chopped fresh parsley
Juice of 1 lemon
1/2 cup each: canola oil, apple cider vinegar
1/2 teaspoon salt
Freshly ground pepper

Stir together the corn, peas tomatoes, garlic, hot peppers, onion and parsley in a medium bowl; cover. Refrigerate at least 8 hours.

To serve, whisk together the lemon juice, oil, vinegar salt and peppper. Toss. Cover; refrigerate at least 8 hours. Makes 8 1/2 cups.

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January 6, 2010arugula

When is the last time you rated an airport lunch as among the best meals you’ve eaten all year?

I did less than 24 hours ago. And, no, I’m not only counting the first week in January for this “best of the year” evaluation, I’m including the previous 365 days of lunches.

Yesterday, in Sacramento International Airport Concourse A, I tossed together wild arugula leaves, halved cocktail tomatoes and 1/4 pound of Northern California Bay shrimp (all purchased from the Trader Joe’s near my hotel) in a food storage bag  from my stash of half a dozen empty, resealable bags I always carry while traveling.

To this I added minced portions of Spanish chorizo (about 70 calories worth) from the cured sausage roll I also tend to keep in my travel tote.

Using red wine vinegar (purchased as a 39 cent side order) from the  airport food court with two packages of Dijon mustard and a douse of extra-virgin olive oil, I whisked together a very tart vinaigrette in a plastic cup offered from the same vendor who gave me the mustard packages.

I poured the vinaigrette into the resealable bag and dressed the arugula mixture by turning and shaking to coat every leaf.

In the blink of a gate change announcement, my salad came together in full public view drawing envious glances from nearby observers, many of whom were  munching on fast food.

The only glare came from the guy next to me wearing polished Prada loafers. (I noticed the Pradas after his glare prompted my search  for wayward vinaigrette drops….they were spotless.)

He put down his pre-assembled sandwich package marked with an expiration date and whispered in my ear.

“I can’t believe you just did that,” he said. “Is there any chance you could shake one of those up for me?”

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To raoast asparagus: Heat oven to 425 degrees. Place tips (snapped at the natural breaking point) in a single layer on a lightly oiled baking pan until crisp and bronzed at the tips, about 18 to 22 minutes.

To raoast asparagus: Heat oven to 425 degrees. Place tips (snapped at the natural breaking point) in a single layer on a lightly oiled baking pan until crisp and bronzed at the tips, about 18 to 22 minutes.