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Author Topic: Soul food dishes get healthy  (Read 521 times)

Offline Brother Tony

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Soul food dishes get healthy
« on: May 23, 2011, 10:46:22 AM »
Magazine released during Stroke Month educates Blacks about disease and provides pages of recipes

BY ASHLEY THOMAS

Stroke, the No. 3 killer of Americans and a leading cause of disability, occurs in more than 100,000 African-Americans per year. This year, the American Heart Association aims to educate and raise awareness on the cause and effects of this disease during the month of May – American Stroke Month.

Stroke, which disproportionately affects African-Americans at a rate double their White counterparts, can happen to anyone, at any time and at any age. However, African-Americans have the highest rates of stroke risk factors, including family history of stroke, high blood pressure (hypertension), high cholesterol, diabetes, and smoking.

In an effort to combat this disease, the American Heart Association/American Stroke Association has released a 96-page "Healthy Soul Food Recipes’’ magazine as a part of its education and awareness campaign "Power To End Stroke’’ that embraces and celebrates the culture, energy, creativity and lifestyles of African-Americans. 

Cissy Houston helps spread message

Healthy Soul Food Recipes is available at supermarket checkout stands for $3.99 and on www.shoppower.org, serving up 47 easy-to-follow, heart-healthy recipes of traditional African-American soul food dishes that are usually considered unhealthy. The dishes, including Old-Fashioned Vegetable Barley Soup, Zesty Three-Bean Salad, Crab Cakes and Blackberry-Pear Crisp, meet the American Heart Association’s dietary recommendations.

"Starting healthy behaviors at a young age is critical to entering middle age in better shape. The investment you make in your health now will have a large payoff as you age," explains Dr. Ralph Sacco, a neurologist and president of the American Heart Association/American Stroke Association. "We want everyone – especially young people – to strive to avoid stroke, which can affect anyone at any age."

The magazine also features two national ambassadors for Power To End Stroke: Juaquin Hawkins, a former professional basketball player who shares how he suffered a career-ending stroke; and Cissy Houston, Grammy Award-winning soul and gospel singer and mother to Whitney Houston. Houston recalls losing her mother to a stroke when she was only five years old.

Through their personal stories with stroke, they are helping to spread the messages of the campaign.

What causes a stroke

A stroke occurs when a blood vessel in or leading to the brain bursts (hemorrhage), or is blocked by a blood clot (embolism).When this happens, part of the brain can’t get the blood or oxygen it needs, so it starts to die.

Narrowed blood vessels from a buildup of plaque and cholesterol also contribute to the risk of stroke; the same narrowing blood vessels which when found in the heart can cause a heart attack. After having a stroke and depending on its severity, immobility or paralysis may occur.

People who make healthy lifestyle choices lower their risk of having a first stroke by as much as 80 percent compared with those who don’t make healthy choices, according to American Heart Association/American Stroke Association guidelines released in December.

To find out more about American Stroke Association events this month or more information about Power To End Stroke, visit powertoendstroke.org.

Crab Cakes
Serves 4; 2 crab cakes and 1 tablespoon sauce per serving

•1 6-ounce can lump crabmeat, drained
•1/2 cup shredded carrots
•1/4 cup plain dry bread crumbs and 1/4 cup plain dry bread crumbs (lowest sodium available), divided use
•2 medium green onions, thinly sliced
•2 large egg whites, lightly beaten
•1 tablespoon light mayonnaise and 1 tablespoon light mayonnaise, divided use
•1 teaspoon salt-free Cajun or Creole seasoning blend
•2 teaspoons olive oil
•3 tablespoons fat-free sour cream
•2 teaspoons fresh lemon juice
•2 teaspoons bottled white horseradish, drained
•1/8 teaspoon paprika (optional)
In a medium bowl, stir together the crabmeat, carrots, 1/4 cup bread crumbs, green onions, egg whites, 1 tablespoon mayonnaise, and seasoning blend.

To shape the crab cakes easily, spread the remaining 1/4 cup bread crumbs on a dinner plate. Place a 2-inch round cookie cutter or biscuit cutter on the plate. Spoon about 2 tablespoons crab mixture into the cookie cutter. Using a spoon, gently press the mixture down into the cutter. Sprinkle a small amount of the bread crumbs on top of the crab mixture. Carefully remove the cutter and place it on a different space on the plate. Repeat with the remaining crab mixture and bread crumbs until you have 8 crab cakes.

In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the crab cakes for 2 to 3 minutes on each side, or until golden brown and cooked through. Transfer 2 crab cakes to each plate.

Meanwhile, in a small bowl, whisk together the sour cream, lemon juice, horseradish, and remaining 1 tablespoon mayonnaise. Spoon 1 1/2 teaspoons sauce over each crab cake. Sprinkle with the paprika.

Nutrients Per Serving:

Calories162; Total Fat 5.5 g; Saturated Fat 0.5 g; Trans Fat 0.0 g; Polyunsaturated Fat 2.0 g; Monounsaturated Fat 2.0 g; Cholesterol 34 mg; Sodium 376 mg; Carbohydrates 15 g; Fiber 2 g; Sugars 3 g; Protein 14 g
Dietary Exchanges: 1 starch; 1 1/2 lean meat

Zesty Three-Bean Salad
Serves 12; 1/2 cup per serving

•1/4 cup vinegar
•2 tablespoons honey Dijon mustard (lowest sodium available)
•1 tablespoon honey
•2 teaspoons canola or corn oil
•1 teaspoon celery seeds
•1 medium garlic clove, minced
•1/4 teaspoon salt
•1 15.5-ounce can no-salt-added kidney beans, rinsed and drained
•1 15.5-ounce can no-salt-added pinto beans, rinsed and drained
•1 14.5-ounce can no-salt-added cut green beans, drained
•2/3 cup chopped red onion
•1/2 medium green bell pepper, chopped

In a large glass bowl, stir together the vinegar, mustard, honey, oil, celery seeds, garlic, and salt. Add the remaining ingredients, stirring to coat. Cover and refrigerate for at least 2 hours, stirring several times. The salad can be made one day ahead.

Nutrients Per Serving:

Calories 91; Total Fat 1.0 g; Saturated Fat 0.0 g; Trans Fat 0.0 g; Polyunsaturated Fat 0.0 g; Monounsaturated Fat 0.5 g; Cholesterol 0 mg; Sodium 54 mg; Carbohydrates 16 g; Fiber 4 g; Sugars 5 g; Protein 5 g
Dietary Exchanges: 1 starch; 1/2 very lean meat

FACTS ABOUT STROKE

•Every 40 seconds someone has a stroke — and if a stroke doesn’t kill, it may cause physical or mental disability.

•Stroke is a medical emergency. Call 9-1-1 if you think you or someone you’re with is having a stroke. Time lost is brain lost. For every minute you don’t get help, more brain cells die.

•Call 9-1-1 immediately and say "I think this is a stroke," if you or someone you’re with have any of these stroke warning signs:
1.Sudden numbness or weakness of the face, arm or leg, especially on one side of the body

2.Sudden confusion, trouble speaking or understanding

3.Sudden trouble seeing in one or both eyes

4.Sudden trouble walking, dizziness, loss of balance or coordination

5.Sudden severe headache with no known cause
 

TUSKEGEE.....THE GIFT THAT KEEPS ON GIVING!

"BRINGING THE WORLD TO TUSKEGEE AND TUSKEGEE TO THE WORLD"

 

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