While watching the news of yet another act of racism, violence, and injustice, I thought about a cookbook I purchased at the very beginning of my career called The Black Family Dinner Quilt Cookbook. It is a cookbook about creating healthier versions of traditional black family recipes, along with the food memories that are a part of each recipe. But it is more than just a cookbook. It embodies how we are stronger when we act together. The quilts are a tangible example in history of how black women used the resources at hand to enrich their lives. The book was created to share their stories, experiences, and memories, symbolizing a colorful quilt ~ embodying how dinner conversations over their past 50 years created history and delicious food, never to be forgotten. The book explores quilting as a metaphor for communication, fellowship, and the richness of sharing between women of all races.
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The cookbook is based on the same balancing act we are all working on today: enjoying nutritious, tasteful, and satisfying foods through balance, moderation, and variety. Here is my adaptation of the tips provided that remain relevant today:

• Cook and bake with healthier oils, such as monounsaturated fats, rather than lard and shortening. In baking, replace shortening and oils with applesauce or mashed avocado.
• Avoid deep-fat frying. Instead, go with “oven fry” or the air fryer. Both methods involve lightly spraying your food with unsaturated oil (for example, placing olive oil in a plant-spray bottle) and baking or using an air fryer.
• While food shopping, read labels. Our food labels have become much more helpful since 1993, especially breaking out the different types of fats and sugars on a label.
• Avoid seasoning with heavy salt. For deliciousness, use fresh herbs, pepper, garlic, lemon, vinegar, etc.
• Remove the skin, primarily fat, from chicken and turkey before cooking or eating.
• Include more fiber-rich foods such as beans, whole grains, fruits, and vegetables. (It actually states to eat more pasta, rice, and potatoes, which we know is not what we need to strive for today. ->Moderation and whole grains.)
• Skim fat off meat juice before making gravy.
• Limit high-fat, heritage dishes such as chitlins, organ meats, or fried food for special occasions.
• Home-cooked meals preserve the loving family togetherness Americans have always cherished. A kitchen warmed with the appetizing aroma of a tempting meal can put love and feeling back into a hurried lifestyle — simple pleasures…”

Since the cookbook was published in 1993, there have been many more nutritional advances in the world of cooking. I have adapted these recipes with the healthful ingredients available today, yet continuing to share these incredible and traditional recipes of our past.

picture from The Pioneer Woman
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JAMAICAN JERKED CHICKEN

This recipe calls for Crisco oil, which I replaced with low-sodium vegetable broth and decreased the amount of sugars and sodium. Though it makes 10-12 servings, and most of us are not quite so many right now, share with a neighbor in need or freeze for another meal. The recipe suggests marinating for 2 days for full flavor!

INGREDIENTS
1 1/2 cups soy sauce, low sodium
1 cup freshly squeezed lime juice
1 cup thin sliced fresh ginger
1/2 cup chopped fresh garlic
4 green onions, trimmed and roughly cut
2 jalapeño peppers, seeded
1 cup apple cider vinegar
1/4 cup dark brown sugar
1/2 cup vegetable broth, low sodium
1/4 cup ground allspice
1 tablespoon molasses
2 teaspoons cinnamon
2 teaspoons freshly chopped thyme (or 1 teaspoon dried)
1/2 teaspoon ground nutmeg
1/2 teaspoon ground cloves
2–3 dozen chicken thighs and/or legs, skinless, trimmed (about 6 pounds)

PREPARATION
Place soy sauce, lime juice, ginger, garlic, onions, and peppers in a food processor bowl. Puree until smooth. Transfer to a mixing bowl. Stir in vinegar through cloves. Let stand 30 minutes.

Taste and adjust seasonings with soy sauce, lime juice, and brown sugar. The marinade should be spicy, gingery, and slightly sweet and sour. Place chicken in a large, heavy, resealable plastic bag. Pour marinade over chicken. Seal and refrigerate for 2 days, turning occasionally.
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Remove the chicken from the marinade. Grill or broil, turning frequently to avoid charring. This recipe makes 10–12 servings.

NEW ORLEANS STEW

One of the most beautiful things I have seen and listened to during COVID-19 is the faces and sounds of the musicians of New Orleans. They come in every color, shape, and size…they represent the United States of America from ear to ear… www.lettersfromtheporch.com, a concert series supporting local musicians as they pay tribute to healthcare workers on the front lines of the COVID-19 pandemic. As for this stew :-), it is a traditional New Orleans dish, lightened up on the amount of fat and sodium, but keep it hot with spicy heat!

INGREDIENTS
1 pound of ground turkey, lean (or meat substitute)
1 medium onion, chopped
1 1/2 cups water
8 ounces mushrooms, washed and sliced thin
1 10-ounce bag whole kernel corn
1/2 teaspoon salt
1 teaspoon chili powder
1 1/2 cups brown rice, pre-cooked
1 medium tomato, cut into wedges
1 green bell pepper, washed, seeded, cut into strips
parsley and hot sauce, to taste
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PREPARATION
In a large skillet, sauté turkey while mixing often to break apart. Add onion and mushrooms. Cook until tender. Add water, corn, salt and chili powder. Bring to a boil.
Stir in rice, tomato and green pepper. Cover and simmer 5 minutes. Fluff with fork. Sprinkle with parsley. Serve with hot sauce. Makes 5 servings.

CRISPY OVEN FRIED FISH

I do love a tasty, crispy fried fish. I will not order it when out but make it at home by baking it. You can oven-fry almost anything. You could also use an air fryer, but the oven works best for soft, flakey fish.

INGREDIENTS
1/2 cup panko bread crumbs
1 Tablespoon grated Parmesan cheese
2 teaspoons grated lemon peel
3/4 teaspoon dried marjoram leaves
1/2 teaspoon paprika
1/4 teaspoon dried thyme leaves
1/2 teaspoon garlic powder
4 flounder or sole fillets (about 1 pound)
3 Tablespoons fresh lemon juice
2 Tablespoons white wine
nonstick cooking spray (or olive oil in a plant spray bottle)

PREPARATION
Preheat oven to 425 degrees. Lightly spray a baking sheet with oil.
Combine bread crumbs with garlic powder in a shallow pan.
Combine lemon juice and wine in another shallow pan.
Rinse fish fillets and pat dry.
Dip each fillet in liquid mixture, then in crumb mixture, coating both sides.
Place on a baking sheet and spray the top of fish with oil.
Bake for 20 to 25 minutes or until fish flakes easily when tested with fork. Makes 4 tasty servings.
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“Do the best you can until you know better. Then, when you know better, do better.“

~Maya Angelou

​For comments, thoughts, requests or anything else you feel the need to share, please do: amysmargulies@gmail.com