African American Food PLR Ebook

Table of Contents

Notes to Readers 2
Introduction. 3
Modifying Recipes ……. 4
Breakfast Items and Breads
Blueberry Multigrain Pancakes……. 7
Biscuits …..8
Corn Bread…….9
Whole Wheat Bread……10
Simple Ways to
Shake Your Salt Habit 11
Soups
Crab and Corn Bisque .. 14
Crock Pot Vegetable Gumbo.15
Salmon Corn Chowder..16
Tips for Cancer Prevention ……17
Salads and Sides
Home Cooked Black Eyed Peas…..19
Potato Salad …20
Tuna Macaroni Salad…..21
Broccoli Casserole..22
Cajun Style Collard Greens ..23
Spicy Sweet Potato Coins……24
Three Cheese Baked Macaroni …..25
Two-Cheese Spinach Bake ….26
Tips for Increasing
Physical Activity .27
Main Dishes
Black Eyed Peas & Greens ….30
Chicken, Vegetable & Rice Bake..31
Crispy Baked Chicken …32
Dirty Rice…….33
Hoppin’ John .34
Pan-Fried Catfish …35
Pork Chops with Orange Sauce ….36
Keep Your Food Safe to Eat:
Everyday Food Safety Tips 37
Desserts
Fried Apples …40
Fruit Salad ……41
Fudgy Whole Grain Brownies …….42
Peach Cobbler43
Sweet Potato Pie ….44
Additional Resources.45

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Modifying Recipes

Choosing healthy foods every day is important for your overall health. Many of the leading causes of death, including heart disease and cancer, can be managed or prevented with some simple changes to your diet. These changes will be easier if you learn how to make your favorite recipes healthier instead of giving up all of the foods that you love. The following is a list of some ways that you can give your recipes a healthy makeover.

Reduce the Amount of Fat, Sugar, and Sodium

You can often reduce the amount of fat, sugar, and sodium in a recipe without losing the flavor. By cutting fat and sugar, you also cut calories, which is important for weight management. Here are some general ways to do this:

• Fat. Use half the amount of butter, or oil; replace the other half with unsweetened applesauce, mashed banana, or prune puree. If a recipe calls for 1 cup of shredded cheese, use 1/2 cup instead.

• Sugar. Reduce the amount of sugar by one-third to one-half of the amount required. Try adding or increasing the amount of seasonings that enhance the sweetness of foods, like spices (such as cinnamon, cloves, allspice and nutmeg) or flavorings (such as vanilla or almond extract).

• Sodium. Reduce salt by one-half in baked goods that do not require yeast. However, for bread products made with yeast, 1/4 teaspoon of salt per cup of flour is necessary for adequate rising of dough. For most main dishes, salads, soups, and other foods, you can reduce the salt by onehalf or eliminate it completely.

Omit an Ingredient

In some recipes, you can omit an ingredient altogether.

• Skip the high calorie toppings like frosting, whipped cream, coconut, and chopped nuts.

• Leave out optional condiments like pickles, olives, butter, mayonnaise, syrup, jelly and mustard, which add unnecessary sodium, fat, sugar and/or calories.

Use a Low Fat Cooking Method

Sometimes, changing the cooking method of a recipe can significantly reduce calories and fat. This is especially true in the case of deep frying, which adds a lot of unnecessary fat and calories to a recipe.

• Choose recipes that rely on baking, broiling, poaching, braising, grilling, and steaming instead of frying.

• For recipes that are usually fried, try baking instead. Lightly spraying the top of the food with a non-stick cooking spray may help to give food the crispier crust you would have achieved with the deep-frying method.

• For recipes that require sautéing, try using a smaller amount of oil, or substitute with a fat-free liquid such as broth, or non-stick cooking spray. Using good non-stick pans also helps to minimize the amount of fat needed to prevent sticking.

• For recipes that require basting the meat or vegetables in oil or drippings, baste with wine, fruit juice, low sodium vegetable juice, or low-sodium broth instead.

Reduce the Portion Size

Some recipes are difficult to modify, and as a result, may still be high in sugar, fat, or sodium despite all of your efforts to change them. In this case, simply choose to eat a smaller portion. Remember that balance is important, so when you do serve a high fat or high calorie item, offer plenty of healthy accompaniments, like fresh vegetables and fruit with the meal.

Make a Healthy Substitution

Healthy substitutions not only reduce the amount of fat, calories, and/or sodium in your recipes, but they can also boost the nutritional content. Here is a more comprehensive list of some healthy substitutions. Not every substitution will work in all recipes, but they are helpful options.

Other Details

- 1 Ebook (PDF, DOC), 47 Pages
- 2 Ecovers (JPG, PNG)
- Year Released/Circulated: 2023
- File Size: 16,134 KB

License Details:

. [YES] Can be sold
. [YES] Can be used for personal use
. [YES] Can be packaged with other products
. [YES] Can modify/change the sales letter (if any)
. [YES] Can modify/change the main product
. [YES] Can modify/change the graphics and ecover
. [YES] Can be added into paid membership websites
. [YES] Can be offered as a bonus
. [YES] Can be used to build a list
. [YES] Can print/publish offline
. [YES] Can be given away for free
. [YES] Can convey and sell Personal Use Rights
. [YES] Can be added to free membership websites
. [YES] Can convey and sell Resale Rights
. [YES] Can convey and sell Master Resale Rights
. [YES] Can convey and sell Private Label Rights