We can all appreciate that some of our favorite Soul Food cuisine dishes are best enjoyed on occasion. The decadent ingredients and preparation methods can sometimes come at a cost to our health and even our waistlines! What if I told you that you could enjoy the essence of these delicious time-proven flavors, without sacrificing your health and fitness goals? From Soul Food Sundays to Meal Prep Mondays, the below ensemble of recipes will show you how to take elements of a traditional Soul Food spread and transform them into a version that leaves you with zero guilt. 

Air Fried Cajun Chicken Drumsticks

Ingredients:

• 8 Raw, Skinless Chicken Drumsticks
• Avocado Oil
• Creole or Cajun Seasoning Blend 
• Make your own:
• 2 teaspoons Smoked Paprika
• 1/2 teaspoon cumin
• 1 teaspoon dried oregano
• 1/2 teaspoon cayenne pepper
• pinch of sea salt & pepper
• Parsley (garnish)

Instructions:

1. Set air fryer to 400F or set your oven to 420F.
2. Remove all skin from the drumsticks. Lightly spray the drumsticks with Avocado Oil, then add a Creole or Cajun Seasoning Blend. Fully coat the drumsticks, and for best results, let them marinate for at least 20 minutes, refrigerated. 
3. Add the drumsticks to an air fryer basket, or a baking tray (lined with parchment).
4. Air-fry for 12 to 15 minutes OR bake for 16 to 20 minutes.
   

Sautéed Garlic Spinach and Mushroom

Ingredients:

• 2 tablespoons Olive Oil
• 2 tablespoons Fresh Garlic
• 2/3 cup Diced Onion
• 1 teaspoon of Cumin
• 2 cups Portobello Mushrooms
• 1lb Raw Spinach
• 2/3 cup Low-Sodium or Salt-Free Vegetable Broth
• 1/2 Juice from a Lemon

Instructions:

• Set a skillet on medium high heat. Once hot, add olive oil, onion and half of the garlic (1 tablespoon).
• Caramelize the onions for about 2 minutes, then add cumin and mushrooms. Continue cooking for 2 minutes.
• Gradually add the spinach, folding everything together so that the spinach wilts. Also, gradually add the veggie broth to the skillet to create steam to wilt the spinach. Repeat until all the spinach has wilted and is in the skillet.
• Lastly, fold in the final tablespoon of fresh garlic.
• Add sea salt, pepper and lemon juice to taste.
  

Whipped Maple Sweet Potatoes

Ingredients:

• 3 Medium Yams
• 1 tablespoon Olive Oil
• 2 teaspoons Cinnamon
• 1 teaspoon Nutmeg
• 3 tablespoons Maple Syrup
• Pinch of Salt
• Smoked Paprika



Instructions:

1. Set oven to 400F.
2. Wash the yams and poke a few holes in them using a fork or knife. Wrap them in nonstick foil, then bake in the oven for 40 – 50 minutes until soft.
3. After baking and slightly cooling (so you can handle them), chop off the ends and remove the skin. Place the flesh in a large bowl.
4. Add the remaining ingredients to the bowl, then use a potato masher OR an immersion blender (preferred and recommended) to whip the yams.
5. Garnish each serving with smoked paprika for added “southern” flavor and inspiration.
   
   

We hope that you had fun preparing this bowl! Let us know how it went!

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