Changing eating habits can be the most challenging aspect of diabetes self-management–particularly if you eat Soul Food.

Candied yams, collard greens, fried chicken, macaroni and cheese, fried catfish, black eyed peas, chitlins, pigs feet, lima beans with ham hocks are just a few of the many dishes of the cuisine when prepared in traditional ways can be laden with fat, saturated fat, cholesterol, sodium and calories.

The good news is that by tweaking your recipes with “a little more of this and a little less of that” you can enjoy traditional ethnic fare, without sacrificing your taste buds with bland boring food that’s supposed to be good for you.

Bacon drippings can be replaced with olive or canola oil. Fat cuts of pork can be replaced with smoked turkey and the right blend of spices can easily reduce the sodium.

Use the recipes below as the basis for your own healthy soul food. Don’t forget, cooking soul food is all about creativity and spontaneity in the kitchen. So just go for it!

Bon Appétit

 

 Cornmeal Crusted Catfish

 Serves 4

1/2 cup cornmeal

1/4 cup crushed pecans

1 teaspoon paprika

1 1/2 teaspoons garlic powder

2 teaspoons minced onion

1/2 teaspoon black pepper

1 teaspoon salt

3 tablespoons low-fat mayonnaise

2 tablespoons apricot preserves or fruit spread

1 pound catfish fillets

 1. In small bowl, mix together cornmeal,  pecans, paprika, garlic powder, onion, pepper  and salt.

2. Heat medium nonstick skillet over medium heat until hot.

3. Pour in cornmeal mixture, cook and stir about 3 minutes or until cornmeal begins to brown.

4. Transfer to shallow bowl or platter and set aside.

5. In small bowl or cup mix together mayo and apricot preserves. Brush on both sides of catfish fillets. Dredge fillets in toasted cornmeal mixture.

6. coat medium skillet with nonstick cooking spray. Place skillet on medium-high heat until hot. Reduce to medium heat.  Add fillets. Cook until browned; turn. Cook until browned and cooked through.

Nutrient Information: Calories 289, Total Fat 16 g, Saturated Fat 3 g, Protein 19 g, Carbohydrate 18 g, Cholesterol 57 mg, Dietary Fiber 1 g, sodium 500 mg.

                                                                    

Collard Greens with Smoked Turkey

Makes 10 (1-cup) servings

1 (4-ounce) smoked turkey leg or turkey ham

2 Pounds collard greens

4 cups reduce-sodium chicken broth

2 tablespoons minced garlic

2 teaspoons onion powder

Pinch red pepper flakes

Black pepper to taste

Vinegar to taste

1. Spray large soup pot or Dutch oven with cooking spray.

2. Heat over medium heat until hot.

3. Add turkey leg and cook for 2 – 3 minutes, turning occasionally.

4. Add all other ingredients and cook 2 ½ hours, stirring occasionally. 

Nutrient Information: 68 Calories, Total Fat 1 g, Saturated Fat <1 g, Protein 7 g, Carbohydrate 3 g, Cholesterol 12 mg, Dietary Fiber 2 g. Sodium 190 mg