Soul Food for Health and Nursing (RECIPE)

Zakiyyah w/ newborn Queen Aminah Samah

Many people think of Soul Food as this fat laden, greasy, fried, and pork-filled unhealthy food.  One of our goals here at Soul Food Connection is to help dispel that myth and provide you with the knowledge that Soul Food is actually healthy and it all depends on how you cook it.  Today I am featuring a recipe by my good friend Zakiyyah Saleem who is nursing her five month old baby while providing her with the BEST nutrients possible.

Curried Kale, Collard, and Sweet Potato Soup.

Curry: Curry powder is a zesty mix of medicinally potent spices like turmeric, cardamom, chilli, cumin, and coriander that does wonders for your health. Some spices, especially the hot ones, contain phytochemicals that averts cell damage and other chronic ailments. What more, curry powder is believed to be good for your brain, boost memory and protect against Alzheimer disease and cancer too. 

Kale: Kale is rich in calcium, lutein, iron, and vitamins A, C, and K. Kale has seven times the beta-carotene of broccoli and ten times more lutein. Kale is rich in vitamin C, not to mention the much-needed fiber so lacking in the daily diet of processed food eating Americans.  The "Icing on the Kale" are the natural occuring all-important phytochemicals sulforaphane and indoles which research suggests may protect against cancer.  Let's not forget the all-important antioxidant vitamin E.  

Healthy Queen Aminah Samah at 3 months.
Happy and healthy mama Zakiyyah too!

Collard: Collard greens play a major role in promoting a healthy lung because of the high amounts of vitamin A.  They also have folate and vitamin B6 and are high in riboflavin (a vitamin B) which is one of the most imortant antioxidants in the body, helping protect lipids like cholesterol from free radical attack. Collards also contain niacin which helps counteract cardio-vascular defects. This vitamin is known to reduce high cholesterol levels and thus, helps prevent conditions like diabetes, heart disease, and atherosclerosis.  They also help neutralize many side effects of menopause.

Sweet Potato: Sweet potato contains carbohydrate, protein, vitamins and minerals. It is rich in iron and is good in treating anemia. Rich in carbohydrates, the natural sugar or glucose from carbohydrate is the main nutrient of the brain, and it also provides energy for the body. Great for digestion; Sweet potato has a carminative effect on the body: it expels excess gas from the stomach as flatulence.  And so much more... 

The Recipe:

Ingredients:
1 bunch of kale & 1 bunch of collards, both cut into 1 inch pieces

Curried Kale, Collard, and Sweet Potato Soup.

3 cups of diced sweet potatoes or yams or both for color variety (about 3 small sweet potatoes)
1 small or half of 1 medium onion diced
2 cloves of garlic minced
1 chicken or vegetable boullion cube or 1 can of broth
1 tsp each of garlic powder and onion powder
1 tbsp of curry powder
2 dashes of nutmeg
6 cups of water (or 5 if you use the can of chicken/veg broth)
1 cup of soy milk (or the milk of your choice)
salt to taste
4 dashes of Louisiana hot sauce
canola oil (or your fave oil)
Although I did not, you can add crushed red pepper for some heat.

How to bring it together:
Cover the bottom of your pot with the oil and toss in the onions. Salt the onions a little bit to help them release some of their water. Cook the onions on just below medium heat until they are translucent. Do not brown the onions. Put the sweet potatoes in with the onions. Add the garlic, onion and curry powders. Cook together for about 12 minutes while stirring frequently. Add all of the greens to the pot along with the 2 shakes of nutmeg. Stir together and cook for about 5 mins. Add the bouillion cube (or can of broth) and the water. Taste and add salt. Taste again. Stir and turn the heat up to medium high. Let cook for about 20 mins or untill the sweet potatoes are soft. Taste and make sure that you are comfortable with the amount of salt in your dish, add more if you need it. Add your milk and stir. Cook for about 5 more minutes then, ENJOY!

For some variety, add a fried egg on top of this bowl of soup for some richness and protein to boot =o)

Queen Aminah Samah with her father Courtney Troupe.

As you can see, Queen Aminah Samah and her family are healthy and happy.  Eat food for your soul and treat your body and nurse your baby with the best nutrients possible.  Soul Food is healthy and is NOT an EPIDEMIC.  

Zakiyyah is from San Diego, CA where she is blessed with being a stay at home mom to baby Queen Aminah Samah.  She's a self-taught chef who enjoys cooking for friends, family, and even does some catering from time-to-time.  Her favorite food is Soul Food because it's one of her happiest childhood memories & she loves to re-create her own version of many childhood dishes.  Looks like she's already building memories for her gorgeous daughter!  Add her on facebook: http://www.facebook.com/people/Zakiyyah-Saleem/875525130

Share your recipes and photos with me for our next feature: soulfood_rene@yahoo.com

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Written by: Rene Couret, Owner of Soul Food Connection. Online Soul Food Directory.  

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