Foods to Celebrate the JuneteenthDay

Certain traditional foods are prepared on the day and the dinner may include barbecued meat dish, soups, rice recipes, cakes and puddings. It is a tradition to prepare and feast on foods and barbecue red in color. Red soda water, watermelon drink and strawberry cream soda are very popular drinks on the Juneteenth day celebration. Some traditional foods have become popular and even identical with the Juneteenth celebration.

SWEET POTATO BISCUITS

2 cups all-purpose flour
2 tsp baking powder
1 Tbsp granulated sugar
1/4 tsp salt
1 Tbsp reduced-fat margarine
1 cup mashed sweet potato
1/2 tsp ground cinnamon
1/2 tsp grated nutmeg
1 cup 2%  milk
1 egg white

     Preheat oven to 400°F.   Lightly coat a baking sheet with nonstick cooking spray.

     Using an electric mixer, combine the flour, baking powder, sugar, salt, and margarine.  Then, slowly mix in the sweet potatoes, cinnamon, nutmeg, and milk.  Stir in the egg .

     On a lightly floured board, roll the dough out to 1/2-inch thickness.  Using a biscuit cutter, cut the dough into 2-inch circles and place them on the baking sheet.  Bake about 25 minutes or until they are firm in the center. Makes about 14 Biscuits.

Per Biscuit: 100 Cal; <1 g Total Fat; 20 g Carb; 00 mg Cholesterol; 290 mg Sodium; 3 g Protein.  Exchanges: 1 Starch.

FRIED GREEN TOMATOES

A few dashes of Louisiana Hot Sauce can be used instead of lemon juice to give these fried green tomatoes a spicier flavor.

6 large green tomatoes (about 3 pounds)
2 Tbsp lemon juice (or a few dashes of hot sauce)
1/2 cup cornmeal
2 tsp freshly ground black pepper
nonstick cooking spray

     Slice each tomato into 1/2-inch thick slices. Sprinkle the lemon juice or ht sauce on the tomatoes.  Mix the cornmeal and black pepper in a plastic bag.  Put tomato slices into the bag and shake well.

     Coat a cast-iron skillet or nonstick sauté pan with nonstick cooking spray.  Fry the tomatoes, over medium-high heat, until they are light brown on each side.  Makes 4 Servings.

Per Serving: 105 Cal; 2 g Total Fat; 22 g Carb; 00 mg Cholesterol; 22 mg Sodium; 3 g Protein.  Exchanges: 1 Starch; 1 Veg.

CLASSIC POTATO SALAD
A bowl of potato salad is traditionally on the menu for special
summer meals. This recipe can be prepared in larger
quantities by doubling or tripling the ingredients.

3 cups white potatoes, peeled, cooked and cut into 1-inch cubes
1/2 cup chopped celery
1/4 cup sweet pickle relish
1/4 cup sliced scallions (green onions)
1 Tbsp balsamic vinegar
1 Tbsp finely chopped fresh dill
1-1/2 tsp Dijon mustard
1/2 tsp ground white pepper

     In a large bowl, combine all the ingredients, mixing well.  Chill in the refrigerator for at least 2 hours, to allow flavors to develop, before serving.Makes 4 Servings.

Per Serving: 180 Cal; <1 g Total Fat; 43 g Carb; 00 mg Cholesterol; 199 mg Sodium; 4 g Protein.  Exchanges: 3 Starch.

SMOTHERED CHICKEN
This recipe can also be served with mashed potatoes.

nonstick cooking spray
3 Tbsp flour
1/2 cup chopped onion
1 Tbsp chopped fresh garlic
1/2 tsp celery seeds
1 Tbsp Soul Food Seasoning (recipe follows)
1 tsp freshly ground black pepper
2 cups water
1-1/2 pounds skinless, boneless chicken breasts

     Thoroughly mix the flour with about four (4) tablespoons of water to make a thin sauce.  In a nonstick skillet coated with nonstick cooking spray, heat the flour mixture over medium-low heat, stirring continuously for about 10 minutes or until a smooth sauce is formed (add more water if necessary).

     Stir in the onion, garlic, celery seeds, Soul Food Seasoning, black pepper, and two cups of water. Add the chicken.  Cover and simmer for about 45 minutes, or until the chicken is cooked all the way through.  Makes 6 Servings.

Per Serving: 160 Cal; 3 g Total Fat; 7 g Carb; 81 mg Cholesterol; 40 mg Sodium; 26 g Protein.  Exchanges: 4 Very Lean Meat;
1/2 Fat.

SOUL FOOD SEASONING
If you want to keep a greater quantity of this useful seasoning
on hand, simply double or triple the quantities.

2 Tbsp ground red pepper flakes
2 Tbsp garlic powder
2 Tbsp onion powder
2 Tbsp dark chili powder
1 Tbsp paprika
1 tsp thyme powder
1 tsp freshly ground black pepper

     Mix all the ingredients together.  Store in a sealed container.  Makes about 3/4 cup.

Per (1/2 Tsp) Serving: 4 Cal; <1 g Total Fat; 1 g Carb; 00 mg Cholesterol; 3 mg Sodium; 00 mg Protein.  Exchanges: FREE.

JELLY CAKE
A jelly cake certainly isn’t a high-style dessert, but it’s an
old traditional delight that always seems to make a
regal finish to a good soul food dinner
.

1 cup sugar
1/2 cup mashed banana
2-1/2 cups all-purpose flour
1 tsp baking powder
2 tsp vanilla extract
6 egg whites
nonstick cooking spray
1/2 cup all-natural raspberry preserves (no sugar added)

     Preheat oven to 350°F.   Spray a 10-inch tube pan with nonstick cooking spray, if using a nonstick pan; set aside.

     In a large bowl, cream the sugar and banana with an electric mixer.  Then, slowly mix in the flour, baking powder and vanilla extract.  Mix in the egg whites, one at a time.

     Pour the cake batter into a nonstick or prepared 10-inch tube pan.  Bake about 1 hour or until a toothpick inserted in center comes out clean. Let cook for 20 minutes on rack, then remove the cake from the pan.

     In a saucepan, over low heat, heat the preserves until melted enough to pour, stirring constantly, about one minute.   Drizzle the preserves over the cake and serve.  Makes 12 Servings.

Per Serving: 210 Cal; <1 g Total Fat; 47 g Carb; 00 mg Cholesterol; 57 mg Sodium; 4 g Protein.  Exchanges: 3 Starch.

NEW ORLEANS RED BEANS
According to Chef Leah Chase, “Monday was laundry day in our house. Laundry day meant red beans and rice to us because we let them cook all day as we washed and starched and dried and ironed the family clothes. We had plenty of thyme in the garden, so we used lots of that. What we didn’t know then was just how healthy our Monday dinners were.” Recipe from Down Home Healthy, Family Recipes of Black American Chefs Leah Chase and Johnny Rivers.

1 pound dry red beans
2 quarts water
1-1/2 cups chopped onion
1 cup chopped celery
4 bay leaves
1 cup chopped sweet green pepper
3 Tbsp chopped garlic
3 Tbsp chopped parsley
2 tsp dried thyme, crushed
1 tsp salt
1 tsp black pepper

     Pick through beans to remove bad beans; rinse thoroughly.  In a 5-quart pot combine beans, water, onion, celery, and bay leaves. Bring to boiling; reduce heat.  Cover and cook over low heat for about 1-1/2 hours or until beans are tender.  Stir and mash beans against side of pan.

     Add green pepper, garlic, parsley, thyme, salt and black pepper.  Cook, uncovered, over low heat until creamy, about 30 minutes.   Remove bay leaves. Serve over hot cooked brown rice, if desired. Make 8 Servings.

Per Serving (without rice): 171 Cal; <1 g Total Fat; 32 g Carb; 00 mg Cholesterol; 285 mg Sodium; 7 g Dietary Fiber; 10 g Protein.  Exchanges: 1-1/2 Starch; 2 Veg; 1 Very Lean Meat.

MIXED GREENS
This recipe was included as an accompaniment in Leah Chase’s
menu featuring  New Orleans Red Beans. Recipe from Down Home Healthy, Family Recipes of Black American Chefs
Leah Chase and Johnny Rivers
.

2 bunches mustard greens or kale
2 bunches turnip greens
pepper to taste (optional)
1 tsp salt, or to taste (optional)

     Rinse greens well, removing stems.  In a large pot of boiling water cook greens rapidly, covered, over medium heat for about 25 minutes or until tender.  Serve with some of the pot liquor.  If desired, cut greens in pan with a sharp knife and kitchen fork before serving.  Makes 8 Servings.

Kitchen Tip: If desired, add 2 Tbsp of lean cooked ham, Canadian bacon, or split turkey thighs to greens before serving.  Remember however, this will increase calorie, sodium and fat content.

Per Serving (greens only): 18 Cal; 00 g Total Fat; 3 g Carb; 00 mg Cholesterol; 153 mg Sodium; 2 g Dietary Fiber; 1 g Protein.  Exchanges: FREE.

OVEN-FRIED CATFISH
Ruby says: “Southern eating wouldn’t be the same without the delectable presence of this scavenger fish.  Catfish is traditionally deep-fried, but oven-fried catfish retains the deep-fried taste without all the excess fat!”   Recipe from Ruby’s Low-Fat Soul Food
Cookbook
.

3 pounds catfish
Nonstick cooking spray
1/4 cup fine yellow cornmeal
2 Tbsp Louisiana Seasoning Mix (recipe follows)
4 egg whites (or 1/2 cup cholesterol-free egg substitute)
1 cup plain nonfat  yogurt

     Preheat oven to 350°F.   Wash fish thoroughly and cut into pieces.

     Coat a heavy baking pan with nonstick cooking spray; heat over medium heat.

     In a small bowl, combine cornmeal and Louisiana Seasoning Mix. Transfer to a large plate and set aside.

     In another bowl, beat egg whites and blend with yogurt.  Dip fish into egg mixture, then coat on both sides with cornmeal mixture.   Arrange fish on baking pan; spray top of each piece with cooking spray.  Bake 12 minutes, turn, and bake an additional 12 minutes.   Thoroughly cooked fish should be flaky, not mushy.  Makes 8 Servings.

Per Serving:  271 Cal; 13 g Total Fat: 6 g Carb; 80 mg Cholesterol; 141 mg Sodium; 30 g Protein.  Exchanges: 4 Very Lean Meat; 3 Fat.

LOUISIANA SEASONING MIX
Recipe from Ruby’s Low-Fat Soul Food
Cookbook
.

1-1/2 Tbsp paprika
1-1/2 Tbsp dried thyme
1 Tbsp dried basil
1 Tbsp dried oregano
1/2 tsp cayenne
1/4 tsp black pepper
1 tsp garlic powder
1 bay leaf

     Place all ingredients in a blender and grind until well blended.  Use wherever Cajun or Creole seasoning mix is called for in a recipe.  Makes about 1/4 cup (1 tsp per serving).

BARBECUE PULLED PORK
Recipe from The New Soul Food Cookbook for People
With Diabetes,
 by Fabiola Demps Gaines and Roniece Weaver.

1 pound boneless pork tenderloin
1/2 tsp pepper
1/4 tsp red pepper flakes
1 Tbsp canola oil
1 cup diced onion
2 cloves garlic, minced
1/2 cup barbecue sauce
1/4 cup catsup
1/4 cup water
1 tsp vinegar

     Heat oven to 350°F.  Sear the whole tenderloin on all sides in a hot, nonstick skillet.  Remove from the heat and season with the pepper and red pepper flakes.

     Cover the tenderloin with foil and bake for 25 minutes.  Heat the oil in a medium saucepan and sauté the onion and garlic for 5 minutes.

     Add the barbecue sauce, catsup, water, and vinegar. Simmer for 10 minutes. Shred the pork with 2 forks.  Add the pulled pork to the sauce.  Serve on buns.  Makes 4 Servings.

Per Serving (without bun): 230 Cal; 8 g Total Fat (00 g Sat Fat); 13 g Carb; 65 mg Cholesterol; 482 mg Sodium; 25 g Protein; 1 g Fiber.  Exchanges: 1 Carb; 3 Lean Meat; 2 Fat.

BETTER TASTIN’ GREEN BEANS
Recipe from The Black Family Dinner Quilt Cookbook ~ Health Conscious Recipes & Food Memories,
©1993 by The National Council of Negro Women, Inc.

1 pound green beans, trimmed
1 whole Spanish onion, chopped
2 slices turkey bacon, cut into 1/2-inch pieces
1 Tbsp salt-free vegetable seasoning blend, i.e., Mrs. Dash®
1 Tbsp lemon pepper seasoning

     Fill large saucepan one-fourth (1/4) full with water

     Add green beans, onion, bacon, vegetable seasoning blend and lemon pepper.  Cover.  Cook on medium low heat until tender.   Serve hot. Makes 6 Servings.

Per Serving: 40 Cal; 1 g Total Fat; 8 g Carb; 00 mg Cholesterol; 70 mg Sodium; 3 g Protein.  Exchanges: 2 Veg.

GARLIC MASHED POTATOES
Recipe from The New Soul Food Cookbook for People
With Diabetes,
 by Fabiola Demps Gaines and Roniece Weaver,
©1999 by the American Diabetes Association, Inc.

4 medium potatoes, peeled and cubed
7 cloves garlic, minced
1/3 cup fat-free (skim) milk, heated
1/4 cup fat-free sour cream
2 Tbsp reduced-fat margarine
Salt to taste (optional)
Pepper to taste (optional)

     Boil the potatoes over medium heat until tender and drain them.

     Add the garlic and mash the potatoes.  Add the milk, sour cream, margarine, salt, and pepper and mix well until smooth.  Makes 6 Servings.

Per (1/2-cup) Serving: 99 Cal; 2 g Total Fat; 18 g Carb; 00 mg Cholesterol; 61 mg Sodium; 3 g Protein; 1 g Dietary Fiber.  Exchanges: 1 Starch; 1/2 Fat.

CHILLIN’ OUT PASTA SALAD
A favorite “covered dish” of Chef Johnny Rivers (see sidebar comments). Recipe from Down Home Healthy, Family Recipes of  Black American Chefs Leah Chase and Johnny Rivers, National Cancer Institute, NIH Publication No. 94-3408, April 1994.

8 ounces (2-1/2 cups) medium shell pasta
1 (8-ounce) carton (1 cup) plain, nonfat yogurt
2 Tbsp spicy brown mustard
2 Tbsp salt-free herb seasoning
1-1/2 cups chopped celery
1 cup sliced green onion
1 pound cooked small shrimp
3 cups (about 3 large) coarsely chopped tomatoes

     Cook pasta according to package directions.   Drain; cool.

     In a large bowl, stir together yogurt, mustard, and herb seasoning. Add pasta, celery and green onion; mix well.  Chill at least 2 hours. 

     Just before serving, carefully stir in shrimp and tomatoes.  Makes 12 Servings.

Per Serving: 140 Cal; 1 g Total Fat; 19 g Carb; 60 mg Cholesterol; 135 mg Sodium; 1 g Dietary Fiber; 14 g Protein.  Exchanges: 1 Starch; 2 Very Lean Meat.

FRIED OKRA
Recipe from The New Soul Food Cookbook for People
With Diabetes,
 by Fabiola Demps Gaines and Roniece Weaver,
©1999 by the American Diabetes Association, Inc.

1 pound fresh okra
1 cup egg substitute
1/8 tsp salt
2 Tbsp water
1 cup yellow cornmeal
1/4 cup canola oil
Salt to taste (optional)
Pepper to taste (optional)

     Wash the okra, trim the ends, and cut each piece in half. Beat egg substitute, salt and water together.  Dip the okra into the egg mixture and roll in the cornmeal to coat.

     Heat the oil in a medium skillet until hot. Fry okra until brown, about 10 to 15 minutes. Season with salt and pepper to taste.   Makes 6 Servings.

Per (1/2-cup) Serving: 244 Cal; 13 g Total Fat (00 g Sat Fat);
24 g Carb; 00 mg Cholesterol; 126 mg Sodium; 8 g Protein; 3 g Dietary Fiber. Exchanges: 1-1/2 Starch; 1 Veg; 2 Monounsaturated Fat.

JOHN’S GARLIC RICE
Recipe from The New Soul Food Cookbook for People
With Diabetes
, by Fabiola Demps Gaines and Roniece Weaver,
©1999 by the American Diabetes Association, Inc.

2 Tbsp reduced-fat margarine
2 Tbsp minced garlic
2 cups long-grain rice
4 cups reduced-sodium, reduced-fat chicken broth
Salt to taste (optional)
Pepper to taste (optional)

     Heat the margarine in a large skillet and sauté the garlic and rice, stirring constantly, until lightly brown.

     Add the chicken broth, salt, and pepper and stir.   Bring to a boil, then reduce heat to simmer, cover, and cook for 20 minutes.   Makes 8 Servings.

Per (1/2-cup) Serving: 192 Cal; 2 g Total Fat (00 g Sat Fat); 38 g Carb; 00 mg Cholesterol; 301 mg Sodium; 4 g Protein; 1 g Dietary Fiber. Exchanges: 2-1/2 Starch.

SOUL SLAW
Recipe from The New Soul Food Cookbook for People
With Diabetes
, by Fabiola Demps Gaines and Roniece Weaver,
©1999 by the American Diabetes Association, Inc.

1/2 cup reduced-fat mayonnaise
1/2 cup plain fat-free yogurt
1/4 cup apple cider vinegar
2 tsp sugar
2 Tbsp Dijon mustard
1/8 tsp salt
1 tsp celery seeds
Pepper to taste
1 large head green cabbage, julienned (about 8-10 cups)
2 medium raw carrots, grated

     Combine the mayonnaise, yogurt, vinegar, sugar, mustard, salt, celery seeds, and pepper in a small bowl and mix well.

     Combine the cabbage and carrots in a large bowl. Add the dressing, toss well, and refrigerate for at least 1 hour before serving.   Makes 8 Servings.

Per Serving: 108 Cal; 5 g Total Fat (1 g Sat Fat); 14 g Carb; 6 mg Cholesterol; 216 mg Sodium; 4 g Dietary Fiber; 3 g Protein. Exchanges: 3 Veg; 1 Fat.

SWEET POTATO CUSTARD
Chef Johnny Rivers says, “Vegetables are so versatile. You’ll se what I mean when you try this sweet potato custard.” Recipe from Down Home Healthy, Family Recipes of Black American Chefs Leah Chase and Johnny Rivers, National Cancer Institute,
NIH Publication No. 94-3408, April 1994.

1 cup mashed cooked sweet potato
1/2 cup mashed banana (about 2 small)
1 cup evaporated skim milk
2 Tbsp packed brown sugar
2 beaten egg yolks (or 1/3 cup egg substitute)*
1/2 tsp salt
1/4 cup raisins
1 Tbsp sugar
1 tsp ground cinnamon
Nonstick spray coating

*Note: If made with egg substitute, the cholesterol will be lower.

     In a medium bowl, stir together sweet potato and banana.  Add milk, blending well.  Add brown sugar, egg yolks or egg substitute, and salt, mixing thoroughly.

     Spray a 1-quart casserole with nonstick spray coating. Transfer sweet potato mixture to casserole.

     Combine raisins, sugar, and cinnamon; sprinkle over top of sweet potato mixture.  Bake in a preheated 300°F oven for 45 to 50 minutes, or until a knife inserted near center comes out clean.  Makes 6 Servings.

Per Serving: 144 Cal; 2 g Total Fat (1 g Sat Fat); 20 g Carb; 92 mg Cholesterol; 235 mg Sodium; 1.5 g Dietary Fiber; 6 g Protein.  Exchanges: 1 Starch; 1/2 Fruit.

OLD FASHIONED BREAD PUDDING WITH
APPLE-RAISIN SAUCE

Chef Leah Chase says, “I make my bread pudding without butter and with evaporated skim milk and egg whites now. Same rich taste, fewer calories and next to no fat. For a delicious sauce, mix cornstarch with a little water and stir it into the hot milk, sugar and seasonings mixture. You don’t have to use the traditional butter and flour.” Recipe from Down Home Healthy, Family Recipes of Black American Chefs Leah Chase and Johnny Rivers, National Cancer Institute, NIH Publication No. 94-3408, April 1994.

Bread Pudding:

10 slices whole wheat bread
1 egg
3 egg whites
1-1/2 cups skim milk
1/4 cup sugar
1/4  cup brown sugar
1 tsp vanilla extract
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp cloves
2 tsp sugar

Apple-Raisin Sauce:

1-1/4 cups apple juice
1/2 cup apple butter
2 Tbsp molasses
1/2 cup raisins
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1/2 tsp orange zest (optional)

     To prepare Bread Pudding:

     Preheat oven to 350°F. Spray an 8- x 8-inch baking dish with vegetable spray.

     Lay the slices of bread in the baking dish in two rows, overlapping them like shingles. In a medium mixing bowl, beat together the egg, egg whites, milk, 1/4 cup sugar, the brown sugar and vanilla.  Pour the egg mixture over the bread.

     In a small bowl, stir together the cinnamon, nutmeg, cloves and 2 tsp sugar. Sprinkle the spiced sugar over the bread pudding.   Bake the pudding for 30 to 35 minutes, or until it has browned on top and is firm to the touch.  Serve warm or at room temperature, with warm Apple-Raisin Sauce. Makes 9 Servings.

     To prepare Apple-Raisin Sauce:

 Stir all the ingredients together in a medium saucepan. Bring to a simmer over low heat. Let the sauce simmer 5 minutes. Serve warm. Makes 2 Cups.

Per Serving: 233 Cal; 3 g Total Fat (1 g Sat Fat); 46 g Carb; 24 mg Cholesterol; 252 mg Sodium; 7 g Protein; 3 g Dietary Fiber. Exchanges: 2-1/2 Starch; 1/2 Fruit; 1/2 Fat.

KEY LIME PIE
Recipe from The New Soul Food Cookbook for People
With Diabetes
, by Fabiola Demps Gaines and Roniece Weaver,
©1999 by the American Diabetes Association, Inc.

1-3/4 cups cracker crumbs
4 Tbsp reduced-fat margarine
3 eggs, separated
1 (12-ounce) can evaporated fat-free (skim) milk
1 Tbsp cornstarch
1/3 cup sugar
1/3 cup fresh key lime juice
3 drops green food coloring
1/4 cup sugar

     Preheat the oven to 350°F.

     Combine the graham cracker crumbs and margarine in a medium bowl and cut to mix. Press into a 9-inch pie pan and bake for 7 to 10 minutes, or until browned.

     Combine egg yolks, milk, cornstarch, and 1/3 cup sugar in a saucepan. Cook over medium heat, bringing the mixture to a boil. Remove from the heat and add the lime juice and the food coloring. Pour the mixture into the crust.

     Beat the egg whites with a mixer until peaks form.  Add 1/4 cup sugar and beat until stiff.

     Spoon the meringue over the filling and bake until the edges are lightly brown, about 2 to 3 minutes. Cool before serving.  Makes 8 Servings.

Per Serving: 222 Cal; 6 g Total Fat (2 g Sat Fat); 35 g Carb; 82 mg Cholesterol; 224 mg Sodium; 7 g Protein.  Exchanges: 2-1/2 Carb;
1 Fat.

BLACKBERRY COBBLER
This delicious recipe is from Ruby’s Low-Fat Soul Food
Cookbook
, ©1996 by Ruby Banks-Payne.

1 cup all-purpose flour
Dash salt
1 tsp baking powder
2 tsp butter
2 Tbsp fat-free sour cream
1/4 cup skim milk
Nonstick cooking spray
5 cups fresh blackberries
1/2 cup sugar

     In a large bowl, stir together flour, salt, and baking powder. Blend butter and sour cream together in a small bowl.  Add to flour mixture, and slowly stir in milk.  Transfer dough to a lightly floured board, and knead until smooth but not sticky.  Roll out dough to 1/4-inch thickness.

     Preheat oven to 425°F.   Spray a 9- x 13-inch glass baking dish with cooking spray.  Arrange blackberries in baking dish.  Sprinkle with sugar. 

     Cut dough into 1-inch-wide strips and arrange on top of blackberries at 1/4-inch intervals in a criss-cross pattern. Bake for 30 to 40 minutes or until blackberries begin to bubble and dough is golden brown.   Makes 6 Servings.

Ed. Note: These are very generous servings, and a smaller serving size will serve 12 from this recipe. If you choose to make 12 servings, cut the following analysis and exchanges in half per serving.

Per Serving (based on 6 Servings): 219 Cal; 2 g Total Fat;  49 g Carb; 4 mg Cholesterol; 75 mg Sodium; 4 g Protein. Exchanges:
2 Starch; 1 Fruit.

SOUTHERN SPICED TEA
Recipe from The New Soul Food Cookbook for People
With Diabetes,
 by Fabiola Demps Gaines and Roniece Weaver,
©1999 by the American Diabetes Association, Inc.

6 cups boiling water
3 Tbsp black tea
1 cinnamon stick
1 cup orange juice
2 Tbsp lemon juice
1/2 cup sugar

     Pour the boiling water over the tea and cinnamon.  Steep for 10 minutes.  Strain the tea and add the remaining ingredients.  The tea can be served hot or cold.  Makes 8 Servings.

Per (1-cup) Serving: 63 Cal; 00 g Total Fat; 16 g Carb; 00 mg Cholesterol; 1 mg Sodium; 16 g Sugars.  Exchanges: 1 Carb.

Collard Greens and Smoked Turkey

1 large onion, chopped (1 cup)
3 cloves garlic, finely chopped
2 teaspoons sugar or honey
1 teaspoon crushed red pepper flakes
1 teaspoon black pepper
3 cups Progresso® reduced-sodium chicken broth (from 32-oz carton)
2 teaspoons white vinegar
1 lb smoked turkey drumstick or wings, skin removed
4 bunches fresh collard greens (about 4 lb), coarsely chopped
1/2 cup coarsely chopped red bell pepper
1/2 cup coarsely chopped green bell pepper

In 8-quart stockpot, stir onions, garlic, sugar, pepper flakes, black pepper, broth and vinegar until well blended. Add turkey and collard greens. (Greens may fill pot but will quickly wilt.) Heat to boiling. Reduce heat to low. Cover; simmer 50 minutes.

Stir in bell peppers. Cover; simmer 10 minutes longer or until greens and bell peppers are tender.
Remove turkey from broth mixture. Cool turkey about 10 minutes or just cool enough to handle. Remove bones from turkey; cut turkey into bite-size pieces. Return turkey meat to broth mixture.

Makes 6 servings

 Nutrition Information: 1 Serving (1 Serving), Calories 200 (Calories from Fat 30), Total Fat 3g (Saturated Fat 1g, Trans Fat 0g), Cholesterol 55mg; Sodium 370mg; Total Carbohydrate 20g (Dietary Fiber 9g, Sugars 8g), Protein 22g;
Percent Daily Value*: Vitamin A 310 %; Vitamin C 90 %; Calcium 35 %;
Iron 15 %;  Exchanges:  Starch;  Fruit; 1/2 Other Carbohydrate;  Skim Milk;  Low-Fat Milk;  Milk; 2 1/2 Vegetable; 2 1/2 Very Lean Meat;  Lean Meat;  High-Fat Meat; 1/2 Fat; Carbohydrate Choices: 1; Percent Daily Values are based on a 2,000 calorie diet.

Back Ribs with Sweet-Savory Sauce

1 cup chili sauce
3/4 cup grape jelly
1 tablespoon plus 1 1/2 teaspoons dry red wine or Progresso® beef flavored broth (from 32-oz carton)
1 teaspoon Dijon mustard
4 1/2 lb pork loin back ribs
3 cups water

To make sauce, in 1-quart saucepan, heat chili sauce, jelly, wine and mustard over medium heat, stirring occasionally, until jelly is melted.

Heat coals or gas grill for indirect heat. Cut ribs into serving pieces. Place ribs in 4-quart Dutch oven; add water. Heat to boiling; reduce heat to low. Cover and simmer 5 minutes; drain.
Cover and grill pork over medium coals 15 to 20 minutes, brushing with sauce every 3 minutes, until pork is no longer pink and meat begins to pull away from bones.
Heat any remaining sauce to boiling, stirring constantly; boil and stir 1 minute. Serve sauce with ribs.

Makes 8 servings

Nutrition Information: 1 Serving (1 Serving); Calories 585 (Calories from Fat 335 ), Total Fat 37 g (Saturated Fat 14 g, Cholesterol 150 mg; Sodium 550 mg; Total Carbohydrate 28 g (Dietary Fiber 1 g, Protein 36 g;
Percent Daily Value*: Vitamin A 8 %; Vitamin C 6 %; Calcium 6 %; Iron 14 %;

Exchanges: 1 Starch; 1 Fruit; 4 1/2 High-Fat Meat;

*Percent Daily Values are based on a 2,000 calorie diet.

 

Red Rice

Rice is one of the traditional staple foods of the Africans and the Juneteenth menu is incomplete without a rice dish. This spicy side dish has lots of tomatoes in it which gives it a beautiful red color.

Make a tomato pepper puree by blending two large tomatoes, one tablespoon of red pepper flakes and a teaspoon of black pepper and a handful of fresh thyme in a food processor. Keep it aside after adding a teaspoon of salt and mixing it well.

Sauté in, a medium chopped onion and four to five cloves of garlic, in a tablespoon of oil for five minutes till tender. To it add one full cup of long grain rice and stir for a few minutes. Add one and a half cups of chicken broth to it. Add the tomato pepper puree and bring it to boil over a high flame.

Then reduce the flame and cook over a low flame for around twenty minutes. Add more chicken broth if the dish gets too dry. After cooking it over the flame, bake the rice in a preheated oven for another twenty minutes until all the water is absorbed. Garnish and serve it with fried bacon strips.

 

Chicken peanut soup

This tasty soup is adapted from Africa country Senegal. This easy to prepare soup is very spicy and a great comfort food. The peanut butter in the soup and the sesame oil used to sauté the onion and spices give it a special flavor.

In a soup pot, sauté in one medium sized onion in two tablespoon of sesame oil till translucent. It might take around five to six minutes on a low flame. Then add three cloves of crushed garlic and a cup full of cooked chicken and cook for another two minutes. Add a table spoon of curry powder and a half a teaspoon of freshly ground pepper and red pepper flakes and cook for a minute and please don’t forget the salt.

Add two cups of chicken broth and two large tomatoes and cook till it starts to boil. As it starts to boil, add 2 whole tablespoon of fresh tomato paste and 3 table spoon of peanut butter. Let the soup boil for three whole minute to blend in the entire flavor. Serve it hot with crushed peanut for garnish.

 

 Smothered chicken

This wonderful recipe will be loved by your Juneteenth day guest and is so very easy to prepare. This indeed is a juicy and soft chicken recipe that will get you appreciation from everyone at home.

Season the boneless chicken breast with salt and pepper and roll it over in a bit of flour. Cook the chicken in 3 tablespoon of vegetable oil on a skillet till all the sides are done. Keep aside the cooked chicken.

On the same skillet heat around two or three tablespoon of oil and sauté in half a cup of onion and a half a tablespoon of crushed garlic and cook over a medium flame. Add a tablespoon of fresh chopped celery and cook till tender. Make a smooth paste out of flour and water and add it into the cooked onion and garlic. Pour one cup of chicken broth and bring it to boil. This sauce will attain a smooth silky consistency when simmered for five minutes; add more of broth if needed. Add salt, crushed black pepper and red pepper flakes to the sauce and let it boil for a few minutes.

Add the chicken in to the sauce and cook for around thirty minutes till the chicken is well cooked and tender. Serve it with rice and mashed potatoes.

 

Smoked Barbecue Brisket

This recipe is a traditional Texas dish and is one of cornerstone of barbecue. This recipe will give a great piece of smoked meat if are ready to give it time to cook. The large fatty beef brisket takes a lot of time to get done and it should be cooked slowly to get the correct taste and finish. The meat has to be cooked for over ten hours to get it done and with all the moisture and flavor locked in the meat. Fast cooking on a high flame will give an undercooked and hard chunk of meat. So do be patient to have a great dish for the Juneteenth day.

The very first step is to prepare the chili rub mixture which is used to marinate the meat. Chili rub is prepared by mixing two table spoon of red chili powder, two table spoon of garlic powder, a teaspoon of salt, freshly ground pepper and cayenne each. To this mix, add two table spoon of lemon juice and make into a thick paste.

Rub on the chili mix evenly onto the 8 pound untrimmed brisket and keep aside for thirty minutes. Place the meat in the smoker to absorb the smoke and get cooked. The temperature of the smoker should be set at 220 degree Celsius. After eight hours of smoking, wrap the brisket and transfer the meat into a preheated oven (200 degree Celsius) for the last two minutes of cooking. Never cook the meat for more than 10 hours in the smokers as it will impart a bitter flavor to the meat.

 

Red Velvet Cake

This sweet pastry is a specialty of Juneteenth and is normally prepared during the parties and gets together organized on the day. The tradition of having red colored food on this day is also applied to the cake; and here you have the beautiful and tasty red cake.

Stir together 2 cups of baking flour, two teaspoon of baking powder and three table spoon of cocoa powder.

In a large bowl beat in 3/4 cups of butter and 1 3/4 cups of powdered sugar till soft and fluffy. Beat in four eggs one at a time.

In a bowl mix a cup of milk, two teaspoon of food color and a teaspoon of vanilla.

Fold in the three mixtures slowly into a bigger bowl little by little and bake in a greased baking dish for about 25 to 30 minutes.

By the time the cake is being done; prepare the cream frosting by mixing four cups of powdered sugar, a cup of butter, and two teaspoon of vanilla and four to six tablespoon of rich cream. Beat the ingredient till the cream is smooth and soft. If you like, you can add a bit of red food color to the cream frosting.

Apply the cream between the layer of the cake and on top of it after the cake gets completely cooled. Garnish with fresh cherries or cherry crush.

 

Red Rice

Adapted from “The Lee Bros. Southern Cookbook” by Matt and Ted Lee

Ingredients
3 ounces slab bacon or 2 slices thick-cut bacon cut into small dice (KOD Note: Can be omitted without a problem. I’d use peanut or olive oil in its place)
1 1/2 cups diced yellow onion (about 1 onion’s worth)
3 cloves garlic, chopped
1 1/2 cups long-grain grace
2-2/12 cups chicken stock (KOD note: Vegetarians, use a full-flavored meatless stock)
One 29-ounce can whole Italian tomatoes
1 teaspoon crushed red pepper flakes
1 teaspoon Spanish smoked paprika (KOD note: Don’t buy it if you don’t have it; use what you got at home)
1 teaspoon salt
1/2 teaspoon black pepper

Method
Preheat oven to 425 degrees (KOD note: I thought this was a tad hot, so reduced temp to 400).

In an ovenproof skillet or deep pot with a lid, fry bacon until firm and barely crisp, about 4 minutes. Using a slotted spoon, transfer to a small bowl and reserve. (Meatless version: Use 3 tablespoons of oil with a high smoking point and proceed to the next step.)

Saute onion and garlic in fat over medium heat until softened, about 5 minutes. Add rice and cook, stirring occasionally, for 1-2 minutes, until fragrant and slightly translucent. Add 2 cups broth and turn off heat.

Meanwhile, puree tomatoes, using a food processor or food mill. Stir in red pepper flakes, paprika, salt and pepper. (KOD note: I added a handful of fresh thyme from the garden and an extra glug of my favorite hot sauce for some heat). Add puree to the rice mixture, stir to combine, and bring it up to a boil over high heat.

Reduce heat to medium-low, cover and simmer vigorously until rice is tender but soupy, about 20 minutes. Add more broth, 1 tablespoon at a time, if rice is getting too dry.

Transfer cover pot to oven and bake for 25 minutes, or until all liquid has been absorbed.

Serve garnished with reserved with bacon (KOD note: ‘Twas wonderful with some chopped fresh parsley).

Makes about five cups, enough for 4 people.