Heart-healthy soul food recipes

Peel potatoes and cut into quarters.

In a large pot, combine potatoes, tomatoes and juice from can, onion, clam juice, water, and garlic. Bring to boil, then reduce heat.

Cook, covered, over medium-low heat for 10 minutes. Add cabbage. Return to boil, then reduce heat. Cook, covered, over medium-low heat for 5 minutes, stirring occasionally.

Meanwhile, cut fillets into 2-inch pieces. Coat fillets with Hot ‘n’ Spicy Seasoning. Add fish to vegetables. Reduce heat; simmer, covered, for 5 minutes or until fish flakes easily with fork.

Catfish Stew and Rice

This soul food makeover uses moist heat cooking and salt-free seasoning, without oil or fat. Try it in place of deep-fried fish. You won’t miss the frying, and cleanup will be a snap!

Ingredients:

2 medium potatoes

1 can (14½ ozs.) reduced or low-sodium tomatoes, sliced

1 cup onion, chopped

1 cup clam juice or water

1 cup water

2 cloves garlic, minced

½ head cabbage, coarsely chopped

1 lb. catfish fillets

1½ tbsp. Hot ‘n’ Spicy Seasoning (see recipe below)

2 cups hot cooked rice (brown or white)

Optional: 1 sliced green onion

Hot ‘n’ Spicy Seasoning:

¼ cup paprika

2 tbsp. dried oregano, crushed

2 tsp. chili powder

1 tsp. garlic powder

1 tsp. black pepper

½ tsp. cayenne pepper

½ tsp. dry mustard

Directions

Mix together all seasoning ingredients. Store in an airtight container. Makes about ⅓-cup of seasoning.

Ladle stew over hot cooked rice in bowls and garnish with green onion, if desired. ***

Smothered Greens

This makeover recipe substitutes high-sodium, high-fat meats with smoked, skinless turkey breast. This keeps the flavor while reducing the fat and sodium.

Ingredients:

2 lbs. greens (collard, mustard, turnip and/or kale)

3 cups water

¼-lb. smoked turkey breast, skinless

1 tbsp. hot pepper, freshly chopped

¼ tsp. cayenne pepper

1 tsp. cloves, ground

2 cloves garlic, crushed

½ tsp. thyme

1 stalk scallion, chopped

1 tsp. ginger, chopped

¼ cup onion, chopped

Directions:

Wash greens thoroughly and remove stems. Tear or slice leaves into bitesized pieces.

Place all ingredients except greens into large saucepan and bring to a boil.

Add greens to turkey stock. Cook 20 to 30 minutes until tender.

Source: National Heart, Lung and Blood Institute

Milestones 13

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Born a free person of African descent, Forten built upon his coming-ofage in a revolutionary city and his wartime experience to forge himself into a changemaker in Philadelphia and the young United States, becoming a successful businessman, philanthropist and stalwart abolitionist. The unique journey and exceptional story of this family of revolutionaries explore the legacy of the American Revolution; the history of the American experiment of liberty, equality and self-government; and the ongoing work to improve the nation’s dedication to the principle that “all men are created equal.”

For more information, contact 215253-6731 or AmRevMuseum.org.

Black-owned businesses

Amazulu Collections has sold African wares for more than 30 years from a storefront in the Reading Terminal

Market, located at 12th & Arch Sts. Owner Charita Powell, a Philadelphia silversmith, showcases handmade jewelry, folk dolls and cultural clothing.

“I eagerly look forward to making even more value-added contributions to our community as I continue to share my art, designs and vision with everyone,” Powell says on her website.

Inspired by her grandmother’s entrepreneurial spirit as a property owner in South Philadelphia, Powell started a business when she was just 9 by cleaning marble steps for her neighbors.

To learn more, visit UrbanKarmaWear.com

Harriett’s Bookshop, named for historical heroine Harriett Tubman, celebrates women authors, artists and activists. Located at 258 E. Girard Ave., Harriett’s Bookshop is open Thursdays through Sundays, from noon to 6 p.m. Bookshop owner Jeannine Cook was featured in Oprah Magazine last year for her steadfast dedication to connecting community members with one another. For more information, call 267-241-2617 or visit bookshop. org/shop/harriettsbookshop.

Cultural dining

There are many African Americans who have and continue to contribute to Philadelphia’s diverse cuisine. Joining this distinction are beverage pioneers and brothers Richard and Mengistu Koilor. The two brewers own and operate Two Locals Brewing Company, Philadelphia’s first Black-owned brewery.

“The more we got into the brewing industry, the more we realized the lack of black brewers and black-owned breweries,” the Koilor brothers said. “It is our mission to bring the first Black owned-brewery to Philadelphia and show our community the opportunities available in the brewing industry.”

Two Locals Brewing Company beer is available for purchase online and at Craft Hall, 901 N. Delaware Ave., Wednesdays to Fridays from 4-7 p.m. and Saturdays and Sundays from 2-6 p.m. For more information, visit TwoLocalsBrewing.com.

Former Germantown Cadillac Club owner and Philadelphia entrepreneur Benjamin Bynum Sr. passed away late last year. His two sons, Robert and Benjamin Bynum Jr., chose to carry on the family tradition of great food and good jazz music as operators of South, located at 600 N. Broad. The brothers are 35-year veterans of the Philadelphia hospitality community, and their restaurant features exceptional and authentic southern cooking. For more information, call 215-600-0220 or visit SouthJazzKitchen.com.