Southern Food done Light, plus a Recipe for Roasted Okra Fries

By Kay MacInnis, Registered Dietitian with Providence Health

Eating a healthy “Southern” diet takes a bit of thought. The Southern diet and Mediterranean diet have many similarities.  Most important, they both contain lots of colorful veggies that are readily available to eat, the difference is we Southerners like to add fat and salt to make our own soul food, otherwise known as comfort food. With a few modification we can still consume a “Southern” diet that is tasty and good for us. Sometimes finding a recipe with similar ingredients can be even yummier when not fried!

Try using olive oil to replace more traditional fats like bacon drippings. A low sodium, low fat chicken broth can also make a difference when adding flavor to vegetables. Instead of using canned vegetables use fresh or frozen options and try roasting them to save on calories. Often times the traditional recipe is just as good as the fried version when you bake it (try baking those green tomatoes). Cut down on the mayo in a recipe or use some plain yogurt to save on fat and calories. You can omit or cut back on the salt called for the original recipe to help as well. Recent studies show there is a connection between high blood pressure and Alzheimer’s…all the more reason to work in ways to eat healthier and control blood pressure. Here is one of my favorite ways to have fresh okra in the summer!

Roasted Okra Fries

INGREDIENTS:

• 1 lb. okra, trimmed
• 2 tsp extra virgin olive oil
• Fat pinch of Kosher salt
• Fresh ground pepper
• Sprinkle of curry powder

Preparation:

1. Pre heat oven to 450.
2. Toss okra in a large bowl with olive oil, salt, pepper and curry powder.
3. Spread out on a rimmed baking sheet (make sure they’re not touching) and roast for 15 minutes.

For half the recipe –> Calories: 102; Total Fat: 4.7g; Saturated Fat: 0.8g; Cholesterol: 0mg; Carbohydrate: 14.8g; Dietary Fiber: 6.4g; Sugars: 2.4; Protein: 4g

Recipe from SkinnyMs

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

“She doesn’t just give you the fish, she teaches you how to cook it.”

 – a Kay MacInnis fan and Providence Cooks! regular.