Your guide to healthier soul food this year

(BPT) – Transamerica Center for Health Studies (TCHS), in collaboration with the Association of Black Women Physicians (ABWP), prepared the <a href=”http://www.transamericacenterforhealthstudies.org/health-wellness/healthier-traditions-cookbook” target=”_blank” rel=”nofollow”>Healthier Traditions Cookbook: Soul Food</a> with more healthy and nutritious alternatives to traditional recipes. Start the year off right with this guide to cooking and eating well at home.

<strong>Collard Greens

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Bacon and pork fat in traditional collard greens recipes contribute to high saturated fat and sodium, as well as unhealthy preservatives. This version is heart-healthy and uses paprika to create a rich, smoky flavor. Check out how <a href=”https://www.youtube.com/watch?v=vhjhLRYzOcI&amp;feature=youtu.be” target=”_blank” rel=”nofollow”>these Collard Greens</a> were prepared.

<strong>Oven “Fried” Okra

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This baked version of a fried classic makes for crispy, satisfying okra without as much added fat. Learn how to make <a href=”https://www.youtube.com/watch?v=9gR16qq1SSg&amp;feature=youtu.be” target=”_blank” rel=”nofollow”>this Okra</a>.

<strong>Red Beans &amp; Rice

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Using whole grain brown rice instead of traditional white rice gives it added fiber, vitamins and minerals. This dish can be served with the main course to accompany vegetables or a protein. Visit the video to make <a href=”https://www.youtube.com/watch?v=sYri8VDVxD8&amp;feature=youtu.be” target=”_blank” rel=”nofollow”>these Red Beans &amp; Rice</a>.

<strong>Smothered Pork Chops

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Choose low-sodium broth or stock to reduce daily sodium intake and help prevent high blood pressure. When possible, look for responsibly raised or organic pork chops for a healthier fat content. Try making <a href=”https://www.youtube.com/watch?v=nnVU64UpvAc&amp;feature=youtu.be” target=”_blank” rel=”nofollow”>these Pork Chops</a> at home.

<strong>Pan-fried Catfish

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Swap out the traditional batter for a spiced flour mixture and pan-fry the fish to reduce calories while still creating a crispy coating. Try farmed or wild-caught catfish when possible. Check out <a href=”https://www.youtube.com/watch?v=mshWxNeq2EQ&amp;feature=youtu.be” target=”_blank” rel=”nofollow”>this delicious Pan-fried Catfish</a>.

<strong>Peach Cobbler

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This recipe calls for half whole wheat flour and half traditional white flour for additional fiber and vitamins. Learn how to make <a href=”https://www.youtube.com/watch?v=qPBctF5Mclg&amp;feature=youtu.be” target=”_blank” rel=”nofollow”>this Peach Cobbler</a>.

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