Soul Fresh Catering Blog

7 In-Season Veggies to try this Spring!

Wed, 06 Apr 2022 13:34:49 GMT

7 In-Season Veggies to try this Spring!

It is always best to buy food in season. The seasonality of food refers to the times throughout the year when an item is at its peak, either in terms of harvest or flavor. In-season foods are usually more readily available (and less expensive) and are the freshest on the market. The fresher food is, the more enhanced its flavor contributes to the overall enjoyability of a snack or complete meal!

Now that Spring has sprung, this is a great time to refresh our meal plans, and catering offerings to incorporate those delicious and nutrient-friendly vegetables. Check out these 7 Spring-forward veggies that you should give a try:

Artichokes

Artichokes are rich in antioxidants, contain about 4 grams of protein and 10 grams of fiber, which means it’s great for keeping you feeling full! They also are a good source of vitamin K, folate, magnesium, and vitamin C. You can find artichokes in their raw form or canned (if buying canned, be mindful of sodium levels). I enjoy topping them on homemade pizzas or making spinach artichoke dip.

Arugula

Sometimes described as “peppery,” arugula is a firm, leafy green that livens up salads everywhere! Just a half cup of it provides about 15% of your daily recommended vitamin K, 5% of vitamin A, and 5% total of your calcium, manganese, and folate. Arugula is tasty raw, but it can also be cooked and eaten wilted. It is sometimes used as a substitution for basil.

Radish

Radishes provide almost a third of your daily vitamin C needs, per cup. They also supply some other important nutrients, including folate, fiber, B vitamins, and potassium. Radishes are best enjoyed thinly sliced on salads or a sandwich. Other great ways to prepare radishes are oven roasted, and pickled.

Peas

Peas are high in vitamins A, C, K, B6, folate, manganese, phosphorus, magnesium, and iron. They supply an impressive 9 grams of fiber per cup. They have a mild taste and are both starchy and sweet. Fresh peas can be eaten right off the plant. Or you can enjoy them in stir-fries, noodles, and salads.

Swiss Chard

Despite its name, Swiss Chard is native to the Mediterranean region and is often sold in bundles with vibrantly colored stalks. One cup provides over three times the recommended daily amount for vitamin K. This colorful green is delicious wilted, added to pasta dishes, or in bean soups.

Asparagus

This hardy, delicious, and nutritious perennial vegetable is in its prime during Springtime! Asparagus is a good source of antioxidant vitamins A and C, as well as various B vitamins. Asparagus is delicious roasted, steamed, in orzo salad, or in a breakfast veggie scramble. It can have a tough stalk, so be sure to peel or chop, and to cook it adequately. TIP: To keep asparagus fresher longer, just trim the ends and place the bunch in two inches of water.

Carrots

Carrots are rich in carotenoid pigments that both give them their color and provide many health benefits. One large carrot contains 240% of your daily vitamin A needs, in the form of beta-carotene. Enjoy carrots grated and baked into muffins, shredded and mixed into your oatmeal with raisins, or simply crunched on raw with a low-fat ranch dip or hummus.

Happy Spring!

Want to try Soul Fresh Catering for your upcoming event? Get in touch today!

Healthy Meal Prep: Spinach, Sweet Potato & Cajun Chicken Bowl

Wed, 06 Apr 2022 13:23:31 GMT

Healthy Meal Prep: Spinach, Sweet Potato & Cajun Chicken Bowl

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:

Set air fryer to 400F or set your oven to 420F.
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.
Add the drumsticks to an air fryer basket, or a baking tray (lined with parchment).
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:

Set oven to 400F.
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.
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.
Add the remaining ingredients to the bowl, then use a potato masher OR an immersion blender (preferred and recommended) to whip the yams.
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!

Want to try Soul Fresh Catering for your upcoming event? Get in touch today!

Soul Food is Black History

Wed, 09 Feb 2022 05:10:36 GMT

February marks Black History Month, which serves as the 28-day (or 29, in a Leap Year) acknowledgment of the rich history, culture, and immeasurable contributions of Black/African Americans. During this exciting time, the accomplishments, triumphs, and lessons brought by the Black experience are celebrated and shared.

When discussions of Black History Month take place, it is not long before the subject shifts to food. Specifically, the cuisine affectionately known as Soul Food. Soul Food has become synonymous with decadence, bold flavor profiles, and accessible ingredients. These dishes originated from cooking traditions and recipes passed down from our ancestors. Soul Food boasts strong influences from West and Central Africa, with other cultural foodways based on geography. Soul Food is often associated and joined in with Southern American cuisine. However, the dishes and distinct preparations have stood the test of time to persevere on their own.

It is well known that enslaved Americans were portioned ingredients such as cornmeal, greens, and discarded animal products from their plantation’s kitchens. While there is often controversy regarding the sustainability of eating such fat-laden meals, they required high-calorie diets to survive the immeasurable work they performed each day. The ingredients were not seen as glamorous or even acceptable in certain social-landscapes. Still, generations implemented their cooking and seasoning methods to make those ingredients not only palatable - but irresistible! Eventually, this style of cooking was adopted into American culture. With staples becoming sought after by U.S. Presidents and fine dining establishments - to this day.

The phrase “Soul Food” was popularized in the 1960s during the height of the fight for equality and pride. Black Americans desired to ensure that the food they cooked and served was attributed to their identity. Soul Food acted as a social bridge for many who migrated from the south to the north. It was a piece of home, as they embarked on a new journey, in a new place. Churches, community organizations, and neighborhoods often held family-style gatherings and served food to welcome all as they strategized, fundraised, and even worshipped as one.

More commonly associated dishes touted as Soul Food include Macaroni and Cheese, Stewed Greens with Pork, Fried Chicken, Seasoned Rice, Yams/Sweet Potatoes, and Cornbread. But, with various adaptions over the centuries, including regional influences, Soul Food expanded to other cuisines and cultures such as Creole, Caribbean, Low-Country cooking, and even food preparations common to Indigenous peoples.

Each year during Black History Month, a national theme is attached. The theme selected for 2022 is Black Health and Wellness. So much falls under the extraordinary efforts in advancing positive health outcomes within our communities, such as mental health awareness, medical care access, and of course, food integrity.

Soul Food is not always mentioned in conversations about healthy eating. But that is changing, thanks to inventive Chefs and cooks who employ modern applications and fresh ingredients! Soul Food continues to evolve not only to nourish our souls as it did for those that came before us but to our bodies as we thrive as their descendants. Fortunately, without sacrificing the great flavor, we have all grown to appreciate and love!

Are you interested in exploring a menu with soulful influences, and a fresh approach? Contact Soul Fresh Catering to inquire about our exquisite services for your next event!