Soul Food Cookbook
Bright Horizons
Broomfield Diversity and Inclusion Council Spring 2017
1st Edition
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P h o t o c o u r t e s y of G r a n d b a b y c a k e s . c om
Old Fashioned Southern Tea Cakes Ingredients: 1. All Purpose Flour 2. Baking Soda 3. Baking Powder 4. Sugar 5. Buttermilk 6. Butter 7. Vanilla
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...4 cups ...1 teaspoon ...2 teaspoons ...2 cups ...1/2 cups ...1/2 pound ...1 teaspoon
Preheat oven to 350 degrees F. In a large bowl sift flour, baking soda, and baking powder together. Add remaining ingredients and blend well. Dough will be soft and wet. On a floured surface shape the dough into a disk, cover with plastic wrap and refrigerate for 1 hour. Flour surface again and roll dough out until approx 1/4in thick. Cut dough into desired shapes and bake on a slightly greased sheet pan for 10-12 minutes.
Photo courtesy of Barefeetinthekitchen.com
Master Chef
The Evolution of Soul Food Soul food is a traditional African American cuisine with roots in the Deep South. Traditional soul food can be high in calories, saturated fat, salt and sugar, but many cooks are embracing the healthier side of soul food.
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Natural Is Better Long considered an unhealthy American diet, modern soul food transitioned into fast and processed ingredients, but it has gotten a makeover in recent years. Many cooks are reducing the amount of sodium and fats used in recipes and are including a healthy mix of herbs and spices to create delicious dishes. A number of soul food cooks are also growing their own herbs, opting for organic produce and using local farms to source ingredients.
Slow Cooker Mixed Greens Ingredients 1. Mustard Greens 2. Kale 3. Collard 4. Chicken Stock 5. Smoked Ham Hocks 6. Onion 7. Garlic
...1 pound chopped ...1 pound chopped ...1 pound chopped ...28oz ...2 ...1 ...3 cloves
How to Cook Add all to crock pot and cook on low for 3 hours.
Photo courtesy of Missinformationblog.com
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Traditional Food
Grow Your Own Garden Growing your own fruits and vegetables is a good way to feel more connected to your food, but it's also a good way to feel more connected to your culture. Whether your grandmother had beautiful plump tomatoes every summer or your father sprouted perfect cabbage greens, keeping traditions like family gardening alive does more than make the foundation for great soul food dishes, but it can feed the soul. Starting a garden is easy. Once you've identified space (container gardening works beautifully as well), think of recipes you love. Make a list of fruits, vegetables and herbs. Purchase the seeds or better yet, find a family member that could share seeds or seedings (young plants) with you. It's fun to have family and friends help you dig and plant in your garden. You'll be creating farm to table recipes in no time. Once you've established healthy crops, be sure to pass it on!
Easy Farm-Style Chicken and Dumplings Ingredients 1. Chicken Broth 2. Shredded Chicken 3. Cream of Chicken Soup 4. Poultry Seasoning 5. Can of Refrigerated Biscuits 6. Carrots 7. Celery Ribs
...4 cups ...1 1/2 pounds ...1 can (10 3/4 oz) ...1/4 teaspoon ...1 ...1 cup chopped ...1/2 cup chopped
How to Cook In a 4- to 5-quart pot heat broth, chicken, soup and poultry seasoning to boiling over medium-high heat; reduce heat to low. Cover and simmer 5 minutes. On floured surface, roll or pat each biscuit to 1/8-inch thickness; cut into 1/2-inch-wide strips. Drop strips, one at a time, into boiling chicken mixture. Add carrots and celery. Reduce and simmer 15 to 20 minutes. Photo courtesy of Bettycrocker.com
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Sweet Skillet Cornbread Ingredients 1. All-purpose Flour 2. Yellow Corn Meal 3. Honey 4. Baking Powder 5. Baking Soda 6. Salt 7. Buttermilk 8. Butter 9. Eggs
...1 cup ...1 cup ...1 tablespoon ...2 Teaspoons ...1 teaspoon ...1/4 teaspoon ...1 cup ...1/3 cup ...2 large
How to Cook Heat oven to 400°F. Combine flour, cornmeal, honey, baking powder, baking soda and salt in bowl. Stir in buttermilk, 1/3 cup melted butter and eggs. Melt additional 1 tablespoon butter in heavy cast iron skillet. Pour batter into pan. Bake 15-20 minutes. Serve warm.
Photo courtesy of Allrecipes.com Recipe by Ella Baldwin
Southern Grits Casserole Ingredients 1. Water 2. Uncooked Grits 3. Butter 4. Shredded Cheddar Cheese 5. Ground Pork Sausage
...6 cups ...2 cups ...1/2 cup ...3 cups ...1 cup
How to Cook
Photo courtesy of Pictureperfectmeals.com
Preheat oven to 350 degrees Lightly grease a large baking dish. Bring water to boil in a large saucepan and stir in grits. Reduce heat, cover, and simmer for 5 mins until liquid has been absorbed. Mix in 1/2 the butter and 2 cups cheese until melted. In a skillet, cook sausage until brown. Drain and mix with grits. Beat together eggs ans milk in a bowl, lightly scramble and mix into grits. Pour the grits mixture into prepared baking dish, top with remaining butter and cheese. Season with slat and pepper. Bake for 30 mins
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the Soulful Kitchen
Tips, Tools and Hacks for the Kitchen The Cast Iron Skillet The cast iron skillet is something that could be passed down from generation to generation. It's an essential tool in soul food kitchens and represents southern cooking at it's core, seasoned with memories and love.
Cast Iron Skillet
Navigate the Kitchen Like a Pro Peach fuzz make you itch—give them a quick bath in boiling hot water—the fuzz will come right off before you peel them! Vegan? Want that smoked meat taste? Use a few drops of liquid smoke— carefully.'
Save the extra potliker—freeze it in ice cube trays and put them in sealable freezer bags. This is the mother stock for our sauces. Makes a great broth for sipping when you are sick. Do not let all that wonderful watermelon rind go to waste—start pickling now!
Want a nice coating on your fried chicken—use pancake mix or cornstarch instead of just plain flour. Remedy for rice that has a burnt smell —put a silver spoon in it. For more tips and www.afroculinaria.com
tricks,
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Canning Canning is a common practice of traditional soul food cooks. Canning can extend the freshness of foods grown in the garden and allows cooks to enjoy some of their favorite recipes all year around. Canning also includes pickling recipes which is another favorite of many soul food aficionados. 09
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the Broomfield Diversity and
Inclusion Council
would like to invite you to join us! Thanks to everyone who contributed to our first soul food cookbook. We'd love to work with more of you. If you are interested in learning how to become involved in activities and events, please email us at Broomfield-InclusionGroup@brighthorizons.com Photo courtesy Foodblog.com
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