Traditional southern foods modified

By Kay MacInnis, Registered Dietitian with Providence Health

 

It is a good time to include some options to decrease risk of heart disease and stroke. It is our southern style of cooking and eating that pushes our numbers high and increase our risks of developing heart disease, stroke and diabetes.  Our traditional foods like fried chicken, country fried steak, foods covered with gravy and our beverage of choice, sweet tea are high in fat, salt and sugar.  The thing is we need to make a few changes but it is hard to change our culture.  Add all the processed and convenience foods and we can see how we increase our risks.  Trying to modify your favorite recipes and options can make a big difference and have a big outcome on our health.

I am not saying to get rid of all your family favorites, just save those for special occasions.  Be mindful of how much fat you use and try to use less, same thing with the salt and sugar. Try to modify some of your cooking methods use less fat, salt and sugar in your recipes:

 

Instead of Using This: ·       Higher fat meats ·       Ice cream ·       Jelly, jam or syrups ·       Mayonnaise ·       Salt Pork ·       Sour cream ·       Sugary cereals ·       Tuna or Salmon packed in oil ·       Vegetable oil ·       Whole milk

Use This: ·       Trimmed or lean meats ·       Sherbet, low fat ice cream or frozen yogurt ·       Fruit spreads ·       Low fat or reduced fat mayo or yogurt ·       Smoked Turkey ·       Plain yogurt or fat-free sour cream ·       Whole-grain cereals ·       Tuna or salmon packed in water ·       Olive or avocado oil ·       Nonfat or 1% milk, unsweetened nut milk (soy, almond, etc.)

 

Try this modified recipe in place your family favorite!

Dill Drop Biscuits

Ingredients:

• • 1 c unbleached flour
  • 2 tsp baking powder
  • ¼ tsp salt
  • 1 tsp fresh dill
  • ½ c low-fat buttermilk
  • ¼ c olive oil

Preparations:

1. 1. Heat oven to 425 F.
   2. Place the dry ingredients in a medium bowl.
   3. Add the buttermilk and oil and stir just enough to moisten the dry ingredients.
   4. Drop a tablespoon of batter onto a nonstick baking sheet
   5. Bake for 15 minutes.

Nutrition Information: 128 calories, 7 g fat, 1 mg cholesterol, 180 mg sodium, 13 g carbohydrate, 2 g protein

Recipe Source: The New Soul Food Cookbook for People with Diabetes

………………………………………………………

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.