Food

Soul Food & The Family: Getting back to our roots

May 08, 2016Mario Moore

Growing up a picky eater in a black house, the thought of Soul Food brings up memories of being stuck at the dinner table long after everybody else, BUT it also brings up memories of family, spirituality, love and fun. Whether it was Christmas Eve dinner at Aunt Bea’s, traveling down south for a summer vacation or dinner in the church basement after a funeral, soul food will always have very strong ties to family for me. This is a popular reflection among blacks today but there is also frequent criticism that soul food is crazy unhealthy or it's just seen as “slaved food” that is unworthy of celebration.

Characterized primarily by popular mainstays like fried chicken, pork-flavored collard greens and macaroni and cheese, it makes sense that today’s highly processed version of soul food gets a bad reputation. Our food history celebrates a heritage of culinary genius, community-building, and resourcefulness but you can only truly understand its impact by understanding how black food culture has changed over time.

After reading an article last month where author, Adrian “The Soul Food Scholar” Miller, interviewed knowledgeable bloggers, chefs, writers, and restaurateurs about the State of Soul Food in America, I was inspired to learn more about the history of our food. In an earlier article An Illustrated History of Soul Food, he walks us through the complex origin of a cuisine rooted in both triumph and anguish. Check my synopsis below.

An abbreviated history of Soul Food in America

In the early parts of our American history, blacks did not have much control over what we ate. Starchy carbohydrates like corn meal, rice or sweet potatoes and cheap cuts of meats were provided by the masters during slavery, so folks were forced to forage, hunt and garden to round out their diets. Meat centered meals similar to the ones we may recognize as soul food today were reserved for celebrations and special occasions.

It wasn’t until after slavery that we gained some freedom to choose what we ate but because most blacks moved directly from slavery into sharecropping, their income didn’t allow for much flexibility from the slave diet; heavy on seasonal veggies and low on meats. It was during this time that we began to see an increase in processed foods through refined flour and sugar products. As the black church emerged as a pillar in the new black community, the opportunities for celebration and fellowship increased, offering a platform to showcase these special occasion foods more often.

Crippling debt and unbearable racism forced blacks to flee the south and head north during the Great Migration to find economic stability. Eventually blacks began to settle in neighborhoods and create communities centered around spirituality, food and family. With more disposable income, the soul food tradition of Sunday Dinner with extended family emerged with a table full of special occasion foods.

The term soul food didn't gain mainstream attention until the 1960s, although it had been common language in the black community since the 1940’s. Many viewed soul food simply as the delicious home-cooked meals and recipes passed down from generation to generation. Some viewed it as an opportunity to unite blacks as one. And others “argued that true soul food wasn’t the “master’s chicken-and-pork laden leftovers,” but a return to the traditional fish and vegetables diet of their ancestors, featuring West African ingredients like okra, black-eyed peas, tropical yams, millet, and sorghum.” Almost simultaneously as it gained this new found attention, there was also a major shift in food values. Convenience became a priority as more families moved into the workforce. This shift brought a rise to processed foods that threatened the nutritional value of our historic diet. Clearly, it didn’t stop us from eating though!

Hope is not lost

Although the number of soul food restaurants in major cities are dwindling, there is a movement happening among young pioneers carrying the torch for our people, our food and our health. Gentlemen like Michael Twitty, spreading culinary history and knowledge on his blog -Afroculinaria- devoted to African American historic foodways and their legacy; and Bryant Terry using his position to celebrate the intersection of food, farming, health activism, art, culture, and the African Diaspora.

Michael Twitty

Bryant Terry

Realizing that soul food is rooted in a plant-based diet, defined by seasonal vegetables and supplemented with meats and other products from naturally raised animals, reinforces the idea that we need to move back to a more basic diet. Understanding it’s rich history and that it’s so much more than just “slave food” is important in mobilizing a movement where we step away from relying on the refrigerator and look to the land for sustenance.

I’m just tapping into this movement but I’m encouraged and inspired. Let’s get back to our roots...for real!

Eat to live. Live to Be.
B. Bowden

If you’re in the Baltimore area this week, Come check out Michael Twitty, noted culinary and cultural historian, created Afroculinaria, the first blog devoted to African American historic foodways and our legacy.

Hold the fruit, please.

April 27, 2016Mario Moore

“I’ll pass on the orange, I’m cutting back on sugar.”

— Overheard in the distance

Hold up! I thought that oranges were healthy.

I'm starting to understand why people get overwhelmed with all of this health stuff. There is so much information out there, sometimes it gets a little confusing.

Let's get things crystal!

If your main priority is eating healthier, you generally can’t go wrong with natural sugars found in things like fruits, vegetables, honey or maple syrup. Yea, avoiding that apple means you get less sugar for the day, but it also means less fiber, vitamins and minerals, too. Remember, sugar is our main source of energy, so getting it from the right sources can't do too much damage.

Sweeteners and additives that are found in processed foods like cakes and goodies, are where sugar flips the script on us. With more than 50 different names, sugar hides in everything from bread to tomato sauce, so it shouldn't be be surprising to hear that we are eating much more than our body can handle. Sugar we don't use for energy is stored for a rainy day but once the body is capped for energy storage, sugar settles in and starts getting stored as fat.

Cutting back, or eliminating sugar takes more than just will power, so know you are not alone if it sounds like an impossible task.

JUST SAY NO! ...Easier said than done, right?

Have you ever popped a cookie or a piece of candy and found yourself popping more and more until -- man, the pack is empty. It turns out, just thinking about sugar and not to mention eating it, produces a chemical reaction in the brain that makes you feel good. It also encourages rewards motivated behavior, so if you like it the first time and it feels good, the chances are likely that you’ll come back to try and recreate that feeling. This same feel good high can be associated with things like alcohol or cocaine. So that is what they mean when they say sugar is like a “drug.”

Going a little lighter on the sugar

For most of us who grew up on honey buns and faygo pop, going cold turkey is probably not the best approach. I’m still struggling myself to shake my cookie habit, so please understand the struggle can be and most certainly IS real! It's important to remember to only bite off as much as you can chew.

Here are a few tips to help reduce sugar intake in your diet:

Limit sugary beverages: A single 20oz pop (soda) or juice can easily put us at our above our recommended daily sugar intake. Replacing with water (flavored or carbonated) or tea can help reduce the amount of sugar in our diet
Watch out for Low-fat: These options generally have added sweeteners to account for taste since fat has been removed. Low-fat yogurts are especially guilty of this. Choose low-sugar or full-fat options and add your own sweeteners like berries or honey.
Eat real food: Natural sugars from foods like fruits, vegetables may also contain fiber, vitamins and minerals which will support the body and help prevent disease. Your body is well prepared to utilize these kinds of sugars.

There are some cases where even natural sugars can impact your health. Work with your doctor or nutritionist to figure how to get the most of the foods you are eating.

DISCLAIMER: This is not prescriptive information. Please consult a medical professional if you have issues or concerns about blood sugar regulation.

Eat to live. Live to Be.

B. Bowden

Sneaking Natural Sugars in Dinner to fight cravings

Blueberry Lime Grilled Chicken & Kale Salad

Green Apple Pork Chops and Roasted Sweet Potatoes

Fresh out...the freezer.

April 16, 2016Mario Moore

It’s 6pm on Sunday evening, and I still have to make the weekly grocery store run. It’s okay though! This doesn’t mean I have to spend the rest of my night in the kitchen. In a bind frozen vegetables can save a Sunday meal prep or prevent a midweek frustrating store run. Unfortunately, they get a bad rep because they don't seem as real as fresh veggies.

In reality, that bag of broccoli you picked up out of that freezer section was harvested at peak ripeness, chopped up, blanched or lightly cooked and frozen with optimal nutrients. On the other hand, that broccoli off the produce shelf was likely picked early so that it could last the distance it needed to travel to get to the store where it found you. These frozen foods provide options that are slightly precooked, cutting down your time in the kitchen; and you don’t have to sacrifice your nutrients.

If chopping up vegetables sounds like a chore to you, or you're running short on time, or tonight you just want to get in an out of the kitchen, then frozen vegetables are a clutch staple to keep stocked.