Mambo Gumbo (Healthier Soul Food)

According to Wikipedia, Gumbo is a dish that originated in southern Louisiana from the Louisiana Creole people during the 18th century. It typically consists primarily of a strongly flavored stock, okra, meat or shellfish, a thickener, and seasoning vegetables, which can include celery, bell peppers and onions. Gumbo is often categorized by the type of thickener used: the African vegetable okra, the Choctaw spice filé powder (dried and ground sassafras leaves), or roux, the French base made of flour and fat. The dish likely derived its name from either the Bantu word for okra (ki ngombo) or the Choctaw word for filé (kombo). Several different varieties exist.. The dish combines ingredients and culinary practices of several cultures, including West African, French, Spanish, German, and Choctaw. Gumbo may have been based on traditional West African or native dishes, or may be a derivative of the French dish bouillabaisse. It was first described in 1802, and was listed in various cookbooks in the latter half of the 19th century. The dish gained more widespread popularity in the 1970s, The dish is the official cuisine of the state of Louisiana.

Gumbo is a beloved meal for my grandmother's side of the family. Gumbo has been made on Sunday or on a holiday like Christmas or New Years Day meal. There have been many times a family member said "I'm making Gumbo for this holiday" and a collection has been raised for that person to buy supplies. I'm one of those black people who truly has ancestors from Louisiana. My grandmother's mother was born in Boyce. La and raised in Leesville, La.

No, I don't know what percentage (%) of Creole and/or Cajun I am because she was adopted by her Godparents when she was small. I do know she was a black woman (died when I was 4), who's Louisiana accent would show up when she was serious. She met my great-grandfather (who was from Southeast Texas (long Jim Crow story on why he was in La.)) and moved to Texas (Dallas area) when my grandmother was 7 years old. My great-grandmother, who we called "Grandma" was a housewife. She had a husband and 9 children (my grandmother is the 2nd child & 1st daughter). Meals had to stretch. Gumbo was made a lot in their home. My grandmother, who her grandchildren call Granny often tell us of the many different ingredients that were possibly be in their family's pot of gumbo. Along with the okra & shellfish (shrimp or crawfish mostly), onions, tomatoes & bell peppers, there may have been neck bones (pork), oxtails, meat from a ham bone, various varieties of sausage, chicken parts (sometimes feet & gizzards too), and even bologna in the pot. I'm inclined to believe her because her youngest brother (RIP Uncle E), who my family (me included) believes made the Best gumbo in life put a lot of those ingredients in his gumbo. I was a freshman in high school when he made his last pot for the family. I remember seeing the oxtails and neck bones. I knew then Granny's food tales of yore were pretty accurate. I am also inclined to believe their household was not the only one making Gumbo with those components.

I do not make gumbo with all those meats in it. Number 1, now those meats that were thought to be low budget back in the day are pricey delicacies now. Number 2 and the most importantly, those meats are very fatter to consume. My family have enough health issues related to their past diet practices. If there is a 3, my grandmother didn't make her gumbo like that. I learned to make her version. Again gumbo gets made many times a year in my home, somethings just had to be omitted. Well, last year I found a recipe that has become a favorite along side my grandmother's & uncle's recipe in my household.

Shrimp & Chicken Sausage Gumbo (Found on Diet Solutions' Facebook Page)

Ingredients:
• 1/2 cup all-purpose flour
• 2 tablespoons vegetable oil
• 2 cups chopped onions
• 2 cups chopped green bell pepper
• 2/3 cup finely chopped celery
• 3 cloves garlic, chopped
• 1 pound chicken sausage, cut into 1/2 inch pieces
• 1 Tbsp. Salt-Free Italian Seasoning
• 1/2 Tbsp. Mrs. Dash® Extra Spicy Seasoning Blend
• 2 (14.5 ounce) cans diced tomatoes with juice
• 1/2 teaspoon hot pepper sauce
• 2 cups shrimp or chicken stock (Water can be used)
• 1 lb. frozen okra
• 1 1/2 pound uncooked shrimp - peeled & deveined

Directions:
1. Roux :  Put flour into a Dutch oven or large heavy pot and add oil. Turn heat to medium-high, put the pot on the burner, and cook, stirring constantly with a wooden spoon, until thick and bubbly, has a 'peanutty' smell, and is dark brown, about 10 minutes. Set aside to cool and thicken.
2. In a skillet coated with cooking spray Cook and stir celery, onions, celery, garlic bell pepper & sausage until veggies are tender and meat is lightly browned, about 10 minutes; add to pot with the roux.
3. Stir in stock, tomatoes, seasonings, pepper sauce into the pot. Bring the mixture to a gentle boil, reduce heat to medium-low
4. Stir okra into the mixture and cook until tender, about 15 minutes.
5. Gently stir shrimp into the mixture; cook until the shrimp are bright pink, about 3 minutes.
6. May be serve with cooked rice

*If you are uneasy about making a roux. Don't worry, this recipe can be made without the roux and still be delicious*

I think my great uncle would like this recipe.

Well, after some good sarcastic ribbing, he would like it. Nothing says "I Love You" like insults in my family.

And concludes this series on Healthier Soul Food recipes. We need food to live. Love is the most common ingredient in Soul Food. Well, nothing says I Love You like helping our loved one live their very best. Let's help them more from our soul and some Healthier Soul Food.

As Always, Talking to You in Adult Terms

Vegan Vegetables (Healthier Soul Food)

Whoever first introduced to the world to the fact that smoked turkey seasoned vegetables as well as fatback, salted pork, & ham hock, I want to hug them. They have reduced many of my headaches. As child growing up, my head would hurt whenever those fatted items were being boiled. My family thought I was putting on until our vegetables started being cooked in smoked turkey when I became a teenager. Those headaches disappeared.

Now that I am in charge of the preparation of 90% of the meals at home, I cook vegetables in either smoked turkey or no meat products at all. Sometimes vegetables should taste like vegetables. One can achieve that by seasoning them with other vegetables like garlic & onions along with herbs and spices and they taste great.

Cabbage in a Purple Onion Stock (Household Recipe)

Ingredients:
• 2 Tbsp Mrs. Dash Onion and Herb
• 1 cup purple onion, chopped
• 6 cups Water
• 1 small to medium head cabbage

Directions:
1. Boil seasoning, onion in water for 1 hour in a large pot
2. Rinsed and cut cabbage into 6 wedges
3. Add wedges to pot. Simmer for 20 minutes, stirring occasionally until cabbage is tender. Do not overcook.

If I decide to go the vegan route but want a smoky taste, I use smoked paprika. It's great for adding depth to not just greens, vegetarian soups and stews but to beans (a good protein), also.

Vegan Greens (Recipe variation similar to recipe found on Food.com)
Ingredients:
• 2 lbs. greens (collard, turnip, mustard, or a mix of your choice)
• 4 -5 garlic cloves, minced
• 1 large onion, chopped
• 3 cups vegetable stock (store bought or homemade (I keep it on hand) recipe below)
• 1 tsp salt (or to taste)
• 1 Tbsp smoked sweet paprika

Directions:
1. Wash greens well, submerging in a sink full of cold water to remove any dirt and grit.
2. Drain well.
3. Cut off the stems right where the leaf starts.
4. Stack about 5-8 leaves on top of each other, then roll lengthwise.
5. Cut rolled up leaves into 1" slices widthwise.
6. Repeat until all the greens are done, and add to a large pot.
7. Add all other ingredients.
8. Cover and bring to a boil over high heat, then reduce heat to a simmer.
9. Simmer for 45 minutes or until greens are extremely tender.
10. Serve hot, using a slotted spoon to drain the liquid from the greens.

Vegetable Stock
Ingredients:
• 1 Tbsp olive oil
• 1 medium onion
• 2 stalks celery, including some leaves
• 2 large carrots
• 8 cloves or 1/2 bulb garlic, chopped
• 2 bay leaves
• 1/4 cup Italian seasoning, salt free
• 2 quarts water

Directions:
1. Chop scrubbed vegetables into 1-inch chunks.
2. Heat oil in a soup pot. Add onion, celery, carrots, garlic, and bay leaves. Cook over high heat for 5 to 10 minutes, stirring frequently.
3. Add Italian seasoning and water and bring to a boil. Lower heat and simmer, uncovered, for 1 hour. Strain. Discard vegetables.

And these recipes taste well with the Yogurt Cornbread featured in a previous post. I know our ancestors used cured pork products (salted pork, ham hocks,fat back) to season vegetables. One of pork's most flattering characteristics is its likeness for salt and smoke. Cured pork is used in many forms to add flavor and richness to dishes but it is so fatty & unhealthy. Our ancestors didn't know that, we do. They worked hard for us to live better. I think they would want us to cook our vegetables in a healthier way now that we can. What do you think?

As Always, Talking to You in Adult Terms

This February 2015

It baffles me that February is Heart Month and we cheering Go Red all the while will celebrate Black History Month with Soul Food spreads & luncheons at work, church, etc. Shouldn't while we are celebrating the accomplishments & achievements of history makers in our culture, we might educate our future about healthier ways of cooking the food black enslaved ancestors? The information is out there. Many of us cook soul food dishes based on r recipes at home.

I remember a few years ago a church I know was celebrating its Go Red Sunday. The ladies had on pretty red dresses, suits, hats & other accessories. Many of the gentlemen had red ties & pocket squares commemorate the day. The Nurses Guild was set up to give free blood pressure readings and pass out heart-healthy pamphlets after service. Also after service, the church partook in a family-style meal cooked by all the families. I saw what was being served and wanted to scream.. Beans with ham hock, greens & cabbage with fatback swimming in it with cornbread that almost looked like pound cake were served with fried chicken & pork chops. Then I overheard one lady ask the lady who made the beans,
      "I thought you didn't cook with ham hock anymore".
     "I don't cook with it at my house. I use smoked turkey wings. But you know these folks ain't trying to eat nothing like that", the bean maker said.
I want to cuss at that point. Did she poll everyone in the church and they said no to the healthier recipes? No, she didn't poll anybody. She didn't want to go out on a limb and help the congregation's heart, blood pressure & waistline with a lighter fare. She would rather serve this

and not rock the boat by bringing this.

I bet the Nurse's Guild saw some very high BP readings that Sunday. 

Well, readers, I am rocking the boat. As a nutritional consultant, I am tired of being perplexed by this occurrence. What food people put in their bodies is my business. So this February, I am posting healthier Soul Food recipes on this blog. All recipes will be foods I know how to make personally provided from sources I trust. I will even have meatless & dessert posts also. I'm not saying Soul Food is bad. It's not but we need to learn to cook it in lighter ways. Black people are not slaves anymore. Black people or anyone for that matter, don't have to eat like slaves anymore either.

As Always, Talking to You in Adult Terms