Take Kontrol: Soul Food With A Twist

Try soul food with a twist!

healthy soul food

Photo Credit: David Raboy for Life + Times

Soul food is comfort food that originated during slavery. The cuisine is near and dear to our hearts but is a major reason why several African Americans are obese and suffer from heart disease. The fried, smothered, and sugary foods have caused heart attacks, strokes, and death for many in the black community. There are ways to eat food for the soul without compromising your shape but you will definitely have to remix Big Mama’s recipes. Little changes can make big differences!

steamed greens

Photo Credit: Foodess

Buy fresh vegetables! Canned vegetables are ridiculously high in sodium so purchase from the produce section in the grocery store. It’s even better to support and buy from your local farmer’s market. Cooking vegetables can release nutrients and boost antioxidants. Boiling and overcooking greens can cause loss of nutrients. The healthiest way to eat greens are to steam or sauté them using olive oil. Olive oil is packed with antioxidants and helps prevent high blood pressure and high cholesterol.

 Kontrol Tip: ½ of your plate should be vegetables. ¼ of your plate should be low carbs and ¼ of lean protein.

Don’t be afraid to try whole wheat pasta and a butter substitute in your Mac and Cheese. I promise your family won’t notice and if you’re feeling brave sneak in some low-fat cheese. Save the “good carbs” like sweet potatoes and avoid adding sugar and butter to them.

vegan cornbread

Buttermilk Vegan Cornbread Muffins


  • 1 cup whole wheat pastry flour
  • 1 cup corn meal
  • ⅓ cup cane sugar
  • 1 tbsp baking powder
  • ½ tsp sea salt
  • 1 cup almond milk
  • 1 cup apple sauce (no sugar added)
  • 1 tbsp apple cider vinegar
  • ¼ cup maple syrup


  1. Pre-heat oven to 350F. Oil a muffin pan with coconut oil (or line with muffin liners).
  2. In a large bowl, combine dry ingredients (flour, corn meal, cane sugar, sea salt and baking powder) and whisk.
  3. In a medium bowl, whisk together wet ingredients (almond milk, apple sauce, apple cider vinegar and maple syrup).
  4. Pour the wet ingredients into the dry ingredients. Whisk together.
  5. Bake for 20-22 mins. Leave to cool for 5 minutes.

Ceara’s Kitchen