Deep South Seasoning For Healthy Cooking
Southern cooking makes us think of 'soul food' like fried chicken, black-eyed peas, cornbread made in iron skillets, and pecan pie. Dishes like shrimp gumbo and barbecue are made distinctive by deep south seasoning. Modern, healthier methods of cooking can be used to make it possible to have these and other traditional favorites on a regular basis.
We all know that deep frying is not considered a healthy way to cook. This is mainly because high heat alters vegetable fats, creating unhealthy 'trans fats' which can contribute to heart disease. In the old days, people used animal fats - pork lard, goose grease, or bear fat (said to make the best doughnuts) - which stood up better to the heat of frying. Today, however, people tend to avoid such saturated fats.
But can fried chicken taste food when it's done in the oven? Well, some say it can. The secret may be to brown the chicken first in butter or a high smoke oil like coconut and finish in the oven. In a case like this, the right seasoning can make the final product taste so good that your family or guests won't miss the extra crispiness that comes with deep frying.
One of the main spices used in southern cooking is salt. The combination of grease and salt is hard to beat, as any french fry aficionado will tell you. Of course, healthy diets limit salt. Substituting sea salt is one way of boosting health. Using spices to add zest to food can cut the need for salt of any kind. Cayenne and black pepper are used in the spicier Creole and Cajun dishes, while thyme, onion, and garlic give smooth flavor to blander sauces.
Cayenne pepper, which is a big part of many Creole and Cajun dishes, is actually so healthy that it's sold in capsules as a dietary supplement. It is an anti-inflammatory, has more vitamin C than citrus, and helps other nutrients work better in the body. It also boosts circulation and promotes normal clotting of the blood.
Those who can't eat spicy food may have to stay away from some cuisine, like Cajun and Creole. There are lots of southern dishes that don't depend on hot spices. Collard greens are an example of a non-spicy side dish that Southern cooks made famous. If you don't want the 'streak of fat, streak of lean' that those cooks used, you can buy a seasoning alternative that gives the same flavor without the added fat. Lots of 'comfort food' is bland, depending on onion or garlic for flavor rather than the peppers.
Those who can't appreciate long-boiled collard greens can still find many vegetable dishes to enjoy. Cole slaw, potato salad, cucumber pickles and relishes, and sweet potatoes have become popular all over the country. Other favorites include biscuits, grits, and all sorts of pie. By eating small portions, these foods can be included in a sensible diet plan.
Coastal regions emphasize seafood, while riverside communities celebrate catfish. Gumbo might be an acquired taste, but shrimp are eaten across the nation. Molasses cookies, corn bread, and pan gravy are other comfort foods that everyone enjoys. Of course, there is also peanut butter. Southern specialties will continue to grace tables across the country.
We all know that deep frying is not considered a healthy way to cook. This is mainly because high heat alters vegetable fats, creating unhealthy 'trans fats' which can contribute to heart disease. In the old days, people used animal fats - pork lard, goose grease, or bear fat (said to make the best doughnuts) - which stood up better to the heat of frying. Today, however, people tend to avoid such saturated fats.
But can fried chicken taste food when it's done in the oven? Well, some say it can. The secret may be to brown the chicken first in butter or a high smoke oil like coconut and finish in the oven. In a case like this, the right seasoning can make the final product taste so good that your family or guests won't miss the extra crispiness that comes with deep frying.
One of the main spices used in southern cooking is salt. The combination of grease and salt is hard to beat, as any french fry aficionado will tell you. Of course, healthy diets limit salt. Substituting sea salt is one way of boosting health. Using spices to add zest to food can cut the need for salt of any kind. Cayenne and black pepper are used in the spicier Creole and Cajun dishes, while thyme, onion, and garlic give smooth flavor to blander sauces.
Cayenne pepper, which is a big part of many Creole and Cajun dishes, is actually so healthy that it's sold in capsules as a dietary supplement. It is an anti-inflammatory, has more vitamin C than citrus, and helps other nutrients work better in the body. It also boosts circulation and promotes normal clotting of the blood.
Those who can't eat spicy food may have to stay away from some cuisine, like Cajun and Creole. There are lots of southern dishes that don't depend on hot spices. Collard greens are an example of a non-spicy side dish that Southern cooks made famous. If you don't want the 'streak of fat, streak of lean' that those cooks used, you can buy a seasoning alternative that gives the same flavor without the added fat. Lots of 'comfort food' is bland, depending on onion or garlic for flavor rather than the peppers.
Those who can't appreciate long-boiled collard greens can still find many vegetable dishes to enjoy. Cole slaw, potato salad, cucumber pickles and relishes, and sweet potatoes have become popular all over the country. Other favorites include biscuits, grits, and all sorts of pie. By eating small portions, these foods can be included in a sensible diet plan.
Coastal regions emphasize seafood, while riverside communities celebrate catfish. Gumbo might be an acquired taste, but shrimp are eaten across the nation. Molasses cookies, corn bread, and pan gravy are other comfort foods that everyone enjoys. Of course, there is also peanut butter. Southern specialties will continue to grace tables across the country.
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