Talking to the Experts: Fabiola Gaines on Soul Food

by in Cookbooks, September 18, 2011

The New Soul Food Cookbook for Diabetics

Good old soul food is famous for excess fat, salt and sugar. Thank goodness for soul food expert and registered dietitian Fabiola Gaines, who told us how to lighten up soul food without compromising taste.

Q: What inspired you to write The New Soul Food Cookbook for Diabetes, especially for diabetics?

Several years ago, the American Diabetes Association asked my partner and I to sit in on a cultural diversity committee. They came up with this recipe card that wasn’t appropriate for the African American population with type 2 diabetes– the recipe was for sweet potato pie with raisins.  In the typical African American cuisine raisins are not included in sweet potato pie. We became a critical part of choosing recipes for this project, and the American Diabetes Association asked my partner and I if we would be interested in writing the first African American cookbook. Both of our fathers died of complications from diabetes and the book is near and dear to our hearts. It was important that we show that soul food is not bad but needs a facelift.

Q: Could you describe what soul food is?

Soul Food is the food your grandmother and mother cooked for the family. It is food that brings you warm thoughts of home and family. Soul food is associated with the African American culture especially in the southern states. It also means great food that will “stick to your ribs,” as my mother used to say.

Q: Which traditional soul food dishes may appear to be healthy but really aren’t?

Collard greens with ham hocks, chitterlings and pig feet just to name a few. Collard green can be made healthier by using smoked turkey necks instead of the ham hocks. It will reduce the fat in the greens by over 50 percent. The chitterlings and pig feet should be eaten on a limited basis because of the amount of fat they both contain. In my family we usually eat chitterlings during Christmas or for special occasions. It is difficult to tell folks not to eat these foods because they are a part of the African American tradition. I would suggest limiting the frequency of their consumption and portion size.

Q: Soul food is one of the most mouthwatering cuisines I’ve ever tasted. What are some tips to lightening up this type of food and still keeping it tasty? What are some of the most requested dishes to lighten up?

It is important that we look at reducing the fat, salt and sugar in soul food dishes. The chronic disease rates are skyrocketing in the African American community and food is the culprit. Here are some tips we use in lightening up the soul food recipes.

  • Increase use of herbs and spices.
  • Use smoked turkey necks or breast in seasoning beans and greens.
  • Limit frying of meats. Try pan frying, grilling, baking and broiling instead.

We must get the African American population back in the kitchen to improve the overall health of our families. When we cook at home we know how much fat, salt and sugar we use in the foods we prepare.

Q: Many diabetics may be reading this article and think that they could never touch soul food without going off their diet. Could you explain how these recipes fit into a diabetic diet? Also, can non-diabetics use these recipes?

The recipes are made for the whole family but also fit into the meal plan for diabetics. Each recipe calculates the carbohydrates and for the old school diabetics the exchange list comparisons. We are teaching diabetics to carbohydrate count which will expand their food choices. By reducing the fat, salt and sugar in the cookbook recipes individuals can have healthier soul food that tastes great.

Q: Could you share with us one of your favorite recipes from your book.

My favorite recipe is Aunt Dorothy’s Tea Cakes. This recipe brings me fond memories of my aunt. She was a wonderful cook and baker and I have a host of recipes she shared with me.

Aunt Dorothy’s Tea Cakes
Preparation time: 20 minutes
Serves: 12
Serving size: 1 tea cake

1/2 cup reduced-fat margarine
3/4 cup sugar
1/2 cup egg substitute
1/2 cup low-fat buttermilk
1/4 cup molasses
2 cups flour
1/2 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon nutmeg

Heat the oven to 375˚F. Cream the margarine and sugar together. Add ¼ cup egg substitute and mix well, then add another ¼ cup and mix well.

Combine the buttermilk and molasses. In a separate bowl, combine the dry ingredients. Alternately, add buttermilk and flour portions to the margarine mixture until all the portions are added.

Drop the batter by spoonfuls onto a nonstick baking sheet. Bake for 12-15 minutes.

Exchanges
2 1/2 carbohydrates
1/2 fat

Nutrition Information
Calories: 187
Calories from fat: 36
Total fat: 4 grams
Saturated fat: 1 gram
Cholesterol: 0 milligrams
Sodium: 175 milligrams
Total carbohydrates: 34 grams
Dietary fiber: 1 gram
Sugars: 18 grams
Protein: 4 grams

Fabiola Gaines, RD, LD, is the president of a non-profit nutrition practice Hebni Nutrition Consultants, Inc. located in Orlando, Florida, and co-author of The New Soul Food Cookbook for People with Diabetes. She is currently working with the American Cancer Society on a new book to be released fall 2011.


Similar Posts

Free of Gluten and Dairy, But Always Full of Flavor

When Silvana Nardone’s son Isaiah was ten, he was diagnosed with an allergy to gluten and dairy. His first reaction was, “What am I going ...

Comments (3,648)

  1. Click Here says:

    very few internet sites that take place to become detailed beneath, from our point of view are undoubtedly properly really worth checking out

  2. life quotes says:

    2061 [url=http://giromantsy.com/empower-network]empower network scam[/url] empower network unpaid member jujolwxkigm, life quotes motivation [url=http://www.youtube.com/watch?v=-8Ud7c8trH8]quotes about life[/url] 7446 dr david amron [url=http://www.realself.com/find/California/Beverly-Hills/Dermatologist/David-Amron]financial aid experts[/url].

  3. 8440 [url=http://besteles.blogspot.com]http://besteles.blogspot.com[/url] 647 [url=http://www.supreme.courts.state.tx.us/ebriefs/07/07028415.pdf?]donald r bernard[/url] donald bernard snyder sgdaoou, [url=http://greencoffeeextractfacts.com]garcinia cambogia[/url] garcinia

  4. read here says:

    usually posts some quite exciting stuff like this. If you are new to this site

  5. u5bhltatj, pikavippivertailu [url=http://vippivertailut.fi]facebook vippivertailu[/url] [url=http://marketingheaven.net/buy-facebook-fans/]buy facebook fans[/url] nlufq3i, book of ra novomatic [url=http://book-of-ra-tricks.info/]book of ra tricks[/url] book of ra tricks.

  6. moifau0j, 632 [url=http://www.primavakantie.nl/duitsland.htm]vakantiehuizen duitsland[/url] vakantiehuis rotterdam 8774 replica handbags tory burch [url=http://campbutterfly.org]replica handbags usa[/url] s9gnwpvlaukdgg, 9187 [url=http://yellsoftly.com/coupons/15-off-v2-cigs-coupon-lock-in-the-savings/]electronic cigarettes manufacturers[/url] electronic cigarettes walmart.

  7. jfov6dpxe4q, [url=http://socialfastservice.com]buy instagram followers[/url] instagram zendaya njvscnquusbbki, [url=http://vippivertailut.fi]vippivertailu elisa[/url] [url=http://findaphoenixhome.com]phoenix realtors chinese[/url].

  8. Online Background Checker [url=http://www.stlouisargus.com/]http://www.stlouisargus.com/[/url] Online Background Checker 1289 [url=http://book-of-ra-tricks.info/]book of ra tricks[/url] book of ra tipps xv6ruutepwrjmyjr, 3445 [url=http://www.saffronextractsite.com]saffron avenue[/url] satiereal saffron extract

  9. 3869 buy twitter marketing [url=http://www.followerslover.com]buy herself twitter[/url] garcinia extract [url=http://greencoffeebeanextractclub.com]garcinia[/url] garcinia cambogia website design San Diego [url=http://www.yelp.com/biz/ultra-design-agency-san-diego]San Diego web design[/url] San Diego web designer

  10. makeup cases says:

    7shahnxpeksgt, 4136 vakantiehuis huren [url=http://www.primavakantie.nl/duitsland.htm]vakantiehuis julianadorp[/url] bijegfa9ew, 9137 [url=http://primadonacosmetics.com/mary-kay-in-touch-users-learn-how-to-get-free-makeup/]marykayintouch[/url] 3153 [url=http://finance.yahoo.com/news/scott-greenlaw-not-financial-experts-151300691.html]news fox[/url] news examiner

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>