One of the best aspects of the holiday season is the food. This time of year, we tend to be a little more lenient when it comes to our dietary restrictions. However, our most popular soul food dishes are full of sodium and sugar.
Regular consumption of soul food can lead to serious health problems such as high blood pressure and diabetes. Fortunately, you can avoid these problems by swapping out some of the ingredients in your favorite dishes.
(Adobe Stock Photo)
Baked macaroni and cheese are a staple for any major holiday gathering. But this dish is reserved for the upper floors in the kitchen. If you screw this up, you might as well not even show up. This revised version of a soul food classic uses whole wheat pasta, low-fat cheese and milk and less butter.
Courtesy of Allrecipes
You need this
- 1 (16 oz.) Pack of whole grain macaroni
- 2 tablespoons of butter
- 2 ½ tablespoons of all-purpose flour
- 2 cups of grated low fat cheddar cheese
- ½ cup of grated parmesan cheese
- 3 cups of low-fat (1%) milk
- 2 tablespoons of butter
- ½ cup of whole grain breadcrumbs
- 1 pinch of paprika
Read directions
Vegan kale
(Adobe Stock Photo)
When macaroni and cheese are the right thing Michael Jordan the holiday meals are kale Scottie Pippen – a necessary key player on the table. Traditionally, pork is used to cook vegetables, but try smoked turkey or no meat at all.
Courtesy Healthier Steps
You need this
- 2 tablespoons of olive oil
- 1/4 cup vegetable broth
- 1 onion (chopped)
- 4 cloves of garlic (minced)
- 1 teaspoon of dried thyme
- 1 pound kale (chopped)
- 1 pound beet greens (chopped)
- 2 cups of vegetable broth
- 1 teaspoon of salt
- 2 teaspoons of liquid smoke
Read instructions
Fried chicken
(Adobe Stock Photo)
The feeling of biting into a juicy piece of well-seasoned roast chicken is indescribable. Thanks to the hot air fryer, you can achieve the same crispness without the use of fatty fat. It’s a win-win situation. If you don’t have a hot air fryer, the oven will also work by delivering you fried chicken with the same crispness but no added fat.
Courtesy of Spruce eats
Here’s what you need:
- 1/3 cup all-purpose flour
- 1 teaspoon paprika
- 1 teaspoon of salt
- 1/4 teaspoon freshly ground black pepper
- 3 pound chicken parts on the bone, with or without skin
- 1/3 cup butter
Read instructions
Vegan Candied Yams:
Delicious boiled sweet potato on plate, close-up
If you’ve watched the Netflix documentary High on the Hog, you’ll know the difference between a sweet potato and a sweet potato, which means that candied yams are really candied yams. Nonetheless, they are still a crowd favorite for any vacation meal. But let’s face it, the mountain of brown sugar and butter doesn’t make it the healthiest food choice. Consider using dairy-free butter and replacing brown sugar with coconut blossom sugar.
Courtesy of this girl cooks healthy
Here’s what you need:
- 3 large sweet potatoes peeled and chopped (sliced and quarters)
- ¼ cup of non-dairy butter
- ½ cup coconut sugar
- ½ teaspoon of ground cinnamon
- ½ teaspoon ground nutmeg
- ½ teaspoon vanilla extract
- ½ teaspoon of pink Himalayan salt
- ⅓ cup of water
Read instructions
Thin banana pudding
(Adobe Stock Photos)
A scoop of banana pudding can turn the frown on anyone’s head. The custard, crispy waffles and fresh banana slices make it the perfect sweet treat to round off a delicious meal. For this milk-based dessert, you can use skimmed or almond milk instead of whole milk. You can even use reduced-fat vanilla waffles. With these subtle changes, you can keep the signature taste and feel less guilty about taking an extra serving.
Courtesy Betty Crocker
Here’s what you need:
- 3 cups of non-fat (skimmed) milk
- 2 boxes (4 servings each) of French instant vanilla pudding and cake filling mix
- 4 containers (6 oz. Each) Yoplait® Original Yogurt French Vanilla
- 1 container (8 oz.) Cool Whip non-fat frozen whipped topping, thawed
- 48 reduced-fat vanilla waffle biscuits
- 6 small bananas, sliced
- Additional banana slices for garnish if desired
Read instructions
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