CELEBRATING BLACK HISTORY MONTH

This month I will share a few Soul Food recipes, that's been in my family for over a 100 years. I don't want anyone to say I'm not sure what to prepare for Black History Month or what to take to a Black History Month Celebration. Okay for you and me who are cutting out pork and fat from our diet just prepare the dish with smoke turkey parts, and just take a little sample of each dish. Let get started with something quick and easy we are turning the clock back in time.

RED BEANS AND RICE

Ingredients:
2 cups dried red beans
1/2 teaspoon dried minced garlic
1/2 cup chopped onion
1/2 cup chopped celery
1 bay leaf
1 teaspoon white sugar
1 teaspoon ground cumin
1/4 teaspoon crushed red pepper flakes
1 pound Andouille or Kielbasa sausage, thinly sliced
*2 teaspoon salt
3 cups hot cooked long-grain rice

Direction:
1. Pick over the dried beans, and soak them in water overnight.
2. The next day, drain off the soaking water, and place the bean in a covered pot, cover the beans with cold water and stir in first 7 ingredients.
3. Simmer for 2 hours stirring occasionally, check your water level adding more hot water to keep beans from burning.
4. Discard bay leaf stir in sausage, *salt and season to taste and simmer for an addition hour or until beans are soft.
5. Mash some of the beans (1/2 cup) against the side of the pot to make a creamy sauce and serve over rice.
*Add salt only after the beans our fully cooked

SUPER BOWL PARTY steelers Vs packers

ORIGINAL SPICY BUFFALO WINGS

This is the original spicy Buffalo chicken wings recipe from the Anchor Bar in Buffalo, NY. You can adjust the heat by adding more or less cayenne and Tabasco.

There are many Buffalo chicken wing recipes out there, but if you want to taste the "real" thing give this a try. The chicken wings are deep-fried in the original recipe, but the hot oven works fine for the home version.

Makes 6 Servings of Buffalo Chicken Wings (6 per person)
Cook Time: 25 minutes

Ingredients:

* 36 chicken wing pieces (one wing makes 2 pieces - the "flat" and the "drum")
* 1 tablespoon vegetable oil
* 1 tsp salt
* 1 cup all-purpose flour
* 1 1/2 tablespoons white vinegar
* 1/4 teaspoon cayenne pepper
* 1/8 teaspoon garlic salt
* 1/4 teaspoon Worcestershire sauce
* 1 teaspoon Tabasco sauce
* 1/4 teaspoon salt
* 6 tablespoons Louisiana hot sauce (Frank's is the brand used in Buffalo)
* 6 tablespoons unsalted butter or margarine
* celery sticks
* blue cheese dressing

Preparation:

Preheat oven to 425 degrees F.

1. If necessary, cut whole wings into two pieces. In a bowl toss the wings with the oil, and salt. Place into a large plastic shopping bag, and add the flour. Shake to coat evenly. Remove wings from the bag, shaking off excess flour, and spread out evenly on oiled foil-lined baking pan(s). Do not crowd. Bake for about 20 minutes, turn the wings over, and cook another 20 minutes, or until the wings are cooked through and browned.

2. While the wings are baking, mix all the ingredients for the sauce in a pan, and over low heat bring to a simmer, stirring occasionally, and then turn off.

3. After the wings are cooked, transfer to a large mixing bowl. Pour the sauce over the hot wings and toss with a spoon or spatula to completely coat.

These are always served with celery sticks and blue cheese dressing on the side.

CROCKPOT WINGS

Spicy chicken wings are cooked in the crockpot with honey and barbecue sauce, along with spicy seasonings. This is my favorite wings recipes fast, no work and yummy


Ingredients:

* 3 pounds chicken wings (16 wings)
* salt and pepper to taste
* 1 1/2 cups any variety barbecue sauce
* 1/4 cup honey
* 2 teaspoons prepared mustard or spicy mustard
* 2 teaspoons Worcestershire sauce
* Tabasco to taste, optional

Preparation:

Rinse chicken wings; pat dry. Cut off and discard wing tips then cut each wing at the joint to make two sections. Sprinkle wing pieces with salt and pepper; place wings on a lightly oiled broiler pan. Broil about 4 inches from the heat for 10 minutes on each side, or until chicken wings are nicely browned. Transfer chicken wings to crockpot.

In a bowl, combine barbecue sauce, honey, spicy mustard, Worcestershire sauce, and Tabasco. Pour sauce over chicken wings. Cover and cook on LOW for 4 to 5 hours or on High 2 to 2 1/2 hours. Serve directly from slow cooker, keeping temperature on LOW. Makes about 30 chicken wings.

WHAT’S COOKIN'IN 2011

Let start the year off with low calorie meals, this is year I will be cutting down on fat and salt in my recipes, give them a try and lose weight with us. Our newsletter will be once a month this year, make sure you check it out, it will be full of everything you need to know to keep you on your diet and remain fit in 2011. Everyone have a great losing year.

WHAT’S ON HAND VEGETABLE SOUP

Here is a simple recipe for chunky vegetable soup using ingredients that you have on hand. This is easy to make and can be served as a starter or as a main course. Don’t worry if you don’t have every vegetable listed; this soup recipe is very flexible. Use whatever you have on hand.

1 onion, diced
2 stalks celery, thinly sliced
2 carrots, thinly sliced
2 teaspoons vegetable oil
8 cups water or low fat vegetable stock
2 cloves garlic, minced
1 sweet potato or rutabaga, diced
1 white potato, diced
1 cup green beans, cut into bite-size pieces
1/2 cup fresh peas
1 cup chopped cabbage, kale, collards, or other green
1 tablespoon fresh or 1 teaspoon dried herbs (thyme, rosemary, tarragon, savory, etc.)
1/2 cup minced fresh parsley
salt and black pepper to taste

Place onion, celery, carrots, and oil in large soup pot. Sauté 10 minutes over medium heat until onions are soft.

Add water or stock, garlic, potatoes, beans, and vegetables. Bring to boil. Cover and simmer 20 to 30 minutes until potatoes are tender.

Add remaining ingredients except parsley, and seasonings. Simmer 10 minutes until vegetables are tender.

Remove from heat. Stir in parsley. Season with salt and black pepper.



Makes 6 to 8 servings

KWANZAA RECIPE DAY-7

7th Kwanzaa Principle: Imani or Faith
Health Principle: Believe that you are an important part of Divine Creation. Have faith in your ability to heal yourself and the world.





JOLLOF RICE

Ingredients
1 large onion, slice
1(14.5 ounce) cans diced tomatoes
1/2 (6 ounce) can tomato paste
1 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon cayenne pepper
1/2 teaspoon red pepper flakes
1 tablespoon Worcestershire sauce
1 teaspoon chopped fresh rosemary
1 (3 pound) whole chicken, cut into 8 pieces
1 cup uncooked white rice
1 cup diced carrots
1 pound fresh green beans, trimmed and snapped into 1 to 2 inch pieces
1//4 teaspoon ground nutmeg

Pour oil into large saucepan. Cook onion in oil over medium-low heat until translucent. Stir in diced tomatoes and tomato paste,and season with salt, black pepper, cayenne pepper, red pepper flakes,Worcestershire sauce and rosemary.
Cover, and bring to a boil. Reduce heat, stir in water, and add chicken pieces. Simmer for 30 minutes. Stir in rice, carrots, and green beans, and season with nutmeg. Bring to a boil, then reduce heat to low. Cover, and simmer until the chicken is fork-tender and the rice is cooked, 25 to 30 minutes.