Food for the soul: savory dishes with African-American roots

Better Nutrition, August, 2003 by Jessica B. Harris

Baked Sweet Potatoes
SERVES 6

This simple method of baking
sweet potatoes harkens back to the
way they were cooked in fireplaces
in colonial times.

6 medium-sized sweet potatoes
2 Tbs. vegetable oil
1 tsp. butter per potato
Salt and freshly ground black
 pepper to taste
Freshly grated nutmeg to taste

1. Preheat oven to 400F.

2. Wash sweet potatoes, and oil
skins. Place sweet potatoes on
oven rack, and bake, 45 minutes.

3. When soft, split potatoes, scoop
out flesh, and mash with butter
and seasonings. Serve hot.

PER SERVING: 150 CAL; 2G PROT; 4G TOTAL
FAT (2.5G SAT. FAT); 28G CARB; 10MG CHOL;
50MG SOD; 3G FIBER; 11G SUGARS

Dandelion Greens with
Spicy Vinaigrette
SERVES 4 30 MINUTES OR LESS

Green salads were not usually part
of the African-American culinary
lexicon, but because they could
be foraged, dandelion greens
became an exception.

1 lb. young dandelion greens
1 Vidalia onion, thinly sliced
3 Tbs. vegetable oil
1 Tbs. red wine vinegar
Pinch sugar
4 dashes hot pepper sauce,
  or to taste
Salt and freshly ground black
 pepper to taste

1. Wash greens. Discard any discolored
or fibrous ones, and tear into
bite-sized pieces. Spin dry, and
place with onion in nonreactive
salad bowl.

2. Combine remaining ingredients
in small jar, cover and shake well
to mix thoroughly. Adjust seasonings,
pour over greens, toss and
serve immediately.

PER SERVING: 100 CAL; 2G PROT; 8G TOTAL
FAT (0.5G SAT. FAT); 8G CARB; 0MG CHOL;
60MG SOD; 3G FIBER; 2G SUGARS

Hot Potato Salad
SERVES 4

Adding rich spices such as cumin
and coriander--instead of the traditional
bacon--transforms this
dish into a lively salad.

1   lb. Yukon Gold potatoes, cubed,
    skins on
1/4 cup olive oil
1/4 cup finely minced onion
  2 cloves garlic, minced
1/4 Cup finely minced celery
Cumin, coriander and celery seeds
    to taste
Salt and freshly ground black
    pepper to taste
2 Tbs. balsamic vinegar
1 Tbs. water
Pinch sugar

1. Bring saucepan of water to a
boil, and add potatoes. Cook,
covered, 20 minutes, or until
fork tender. Drain, dry with
paper towels and place potatoes
in nonreactive bowl.

2. Heat oil in skillet over medium
heat, and saute onion and garlic
about 5 minutes, or until lightly
browned. Add celery and seasonings,
and cook, 1 minute. Add
vinegar, water and sugar, and
cook 1 minute more, stirring
constantly. Pour over warm
potatoes, and serve immediately.

PER SERVING: 170 CAL; 2G PROT; 9G TOTAL
FAT (1G SAT. FAT); 20G CARB; 0MG CHOL;
10MG SOD; 2G FIBER; 2G SUGARS

Brazilian-Style Collard
Greens
SERVES 4 30 MINUTES OR LESS

Kale is often served as an accompaniment
to Brazil's national dish,
feijoada--but here, collard greens
make a delicious substitute and are
appropriate as any main-course
accompaniment.

2   lb. collard greens
3   Tbs. olive oil
7   cloves garlic, coarsely chopped,
    or to taste
1/4 cup water
Salt and freshly ground black
    pepper to taste

1. Wash greens thoroughly, removing
woody stems and picking off
any discolored spots.

2. Stack several leaves on top of
each other. To cut into very thin
strips, or chiffonade, tightly roll
stacked leaves lengthwise into
long cylinders, and cut crosswise
into 1/4-inch strips. Set aside, and
repeat until all leaves are cut.

3. Heat oil in large wok or stockpot
over high heat. When hot, saute
garlic about 30 seconds, or until
lightly browned. Add collard
green strips, and continue to
cook over high heat, stirring constantly.
Add water, cover and
cook 2 minutes more. If necessary,
cook greens in several batches,
then combine .when cooked.
Season, and serve immediately.

PER SERVING: 110 CAL; 4G PROT; 7G TOTAL
FAT (1G SAT. FAT); 10G CARB; 0MG CHOL;
15MG SOD; 5G FIBER; 0G SUGARS

Macaroni and Cheese
SERVES 6

A popular comfort food on many
American tables, the addition of
Parmesan and Roquefort cheeses
injects a bold accent.

1 1/2 cups medium-sized
      elbow macaroni
2     Tbs. unsalted butter
2     Tbs. all-purpose flour
1     cup whole mik
1     cup freshly grated extra-sharp
      Cheddar cheese
1/2   cup freshly grated Parmesan
      cheese
1/4   cup crumbled Roquefort cheese
Salt and freshly ground black
      pepper to taste
1/4 cup fine dry breadcrumbs

1. Preheat oven to 350F. Lightly
grease 1 1/2-quart baking dish.

2. Bring pot of lightly salted water
to a boil over medium heat, and
cook macaroni according to
package directions until al dente.
Remove from heat, drain and
place in baking dish.

3. Melt butter in saucepan, and
whisk in flour. Cook about 2
minutes, or until mixture thickens.
Gradually add milk, whisking
constantly, and cook 6 to 7
minutes, or until sauce thickens.
Remove from heat, and set aside.

4. Combine 1 tablespoon of each
cheese in small bowl, and set
aside. Add remaining cheese to
white sauce, and stir until
smooth. If needed, reheat cheeses
over low heat to melt, and season
to taste. Pour sauce over macaroni
in casserole, and stir to mix well.
Add breadcrumbs to remaining
cheese, and sprinkle over top.

5. Bake 35 to 40 minutes, or until
bubbly and lightly browned on
top. Serve hot.

PER SERVING: 300 CAL; 140 PROT; 15G,
TOTAL FAT (9G SAT. FAT); 28G CARB; 45MG
CHOL; 500MG SOD; 1G FIBER; 3G SUGARS

Peach Fritters
SERVES 4

If peaches are out of season, use
apples instead, and peel and cut
them into thin slices.

2     large eggs, lightly beaten
1/2   cup cold whole milk
3     Tbs. light brown sugar
1     cup all-purpose flour
Pinch baking soda
2 1/2 cups firm, Peeled peach slices
3     cups peanut oil for frying
2     Tbs. confectioners' sugar

1. Beat together eggs, milk, brown
sugar, flour and baking soda in
large mixing bowl. Add peach
slices, a few at a time, and coat
well with batter.

2. In large stockpot or deep fryer,
heat oil to 375F.

3. Using long slotted spoon, remove
peach slices from batter, and
place in oil. Fry 2 to 3 minutes,
turning once, until lightly
browned. Remove, using slotted
spoon, and drain on paper towels.

4. Repeat process until all peach
slices are fried and light brown.

5. Sprinkle fritters with confectioners'
sugar, and serve hot.

PER SERVING: 745 GAL; 8G PROT; 58G
TOTAL FAT (11G SAT. FAT); 51G CARB;
141MG CHOL; 54MG SOD; 51G FIBER;
29G SUGARS

recipes reprinted from VT vegetarian times
our sister publication.