Fried chicken. Biscuits and gravy. Barbecued everything. Some foods from the American South have migrated throughout the nation. Even if you want to eat healthy, using
deep south seasoning and recipes can bring that famous southern touch to your table.
We all know that deep frying is not considered a healthy way to cook. This is mainly because high heat alters vegetable fats, creating unhealthy 'trans fats' which can contribute to heart disease. In the old days, people used animal fats - pork lard, goose grease, or bear fat (said to make the best doughnuts) - which stood up better to the heat of frying. Today, however, people tend to avoid such saturated fats.
The question is whether baking can compare to deep frying. Chicken, for instance, really does taste wonderful when fried on top of the stove. However, the right spices can make oven-fried chicken taste so good your family won't complain. What you miss in crispiness you can make up in flavor.
One of the main spices used in southern cooking is salt. The combination of grease and salt is hard to beat, as any french fry aficionado will tell you. Of course, healthy diets limit salt. Substituting sea salt is one way of boosting health. Using spices to add zest to food can cut the need for salt of any kind. Cayenne and black pepper are used in the spicier Creole and Cajun dishes, while thyme, onion, and garlic give smooth flavor to blander sauces.
Cayenne pepper, which is a big part of many Creole and Cajun dishes, is actually so healthy that it's sold in capsules as a dietary supplement. It is an anti-inflammatory, has more vitamin C than citrus, and helps other nutrients work better in the body. It also boosts circulation and promotes normal clotting of the blood.
Those who can't eat spicy food may have to stay away from some cuisine, like Cajun and Creole. There are lots of southern dishes that don't depend on hot spices. Collard greens are an example of a non-spicy side dish that Southern cooks made famous. If you don't want the 'streak of fat, streak of lean' that those cooks used, you can buy a seasoning alternative that gives the same flavor without the added fat. Lots of 'comfort food' is bland, depending on onion or garlic for flavor rather than the peppers.
Vegetables were traditionally cooked for a long time, so they were never crisp like the steamed vegetables we enjoy today. This makes it hard for some to enjoy greens southern style. However, sweet potatoes, corn salads, Cole slaw, and pickles are also part of this cuisine. And don't forget biscuits, grits, and buttermilk pie! You'll have to depend on small portions to make these part of a healthy diet.
There are so many things that southern cooks have made famous. Coastal chefs have a way with seafood, while those who live near mighty rivers know how to make catfish delectable. Gumbo is one thing that even those who won't eat it recognize, while shrimp have become a universal favorite. Comfort food is synonymous with this part of the country: molasses cookies, corn bread, pan gravy and biscuits. And, of course, there is peanut butter. Turning these and more into part of a balanced diet is a pleasure as well as a duty.
