Soul Food Remix

You don't have to stop eating all of your favorite meals to start living a healthier life...just remix a few of the recipes! We held our first Soul Food Remix for families in the B.O.L.D afterschool program at Eugene Butler Middle and S.P. Livingston Elementary schools this year.  Following are a few of the recipes provided during the demonstration. If you would like to receive a set of printed recipe cards, email us!

Flavor food with fresh herbs instead of salt, or fill an empty salt shaker with this seasoning blend for extra flavor:

  • 2 Tablespoons of black pepper
  • 1 Tablespoon of cayenne pepper
  • 1 Tablespoon of paprika
  • 1 Tablespoon of onion powder
  • 1 Tablespoon of garlic powder
  • 1 bay leaf, ground (optional)

A healthier version of Green Bean “Casserole”

(recipe courtesy RealSimple)


  • 1/2 small red onion, cut into thin rings and separated
  • 2 tablespoons all-purpose flour
  • kosher salt and black pepper
  • 2 1/2 tablespoons olive oil
  • 8 ounces button mushrooms, sliced
  • 1 cup of 1 percent milk
  • 1 pound frozen green beans, thawed


In a bowl, toss the onion with 1 tablespoon of the flour and ¼ teaspoon salt. Heat 1½ tablespoons of the oil in a large skillet over medium-high heat. Cook the onion, stirring, until golden brown, 1 to 2 minutes; transfer to a plate.
Wipe out the skillet and heat the remaining tablespoon of oil over medium-high heat. Cook mushrooms, stirring, until tender, 5 to 6 minutes.
Reduce heat to medium. Sprinkle the remaining tablespoon of flour over the mushrooms and cook, stirring, for 1 minute.
Add the milk and ¼ teaspoon each salt and pepper. Simmer, stirring, until mixture begins to thicken, 1 to 2 minutes. Add green beans and cook until heated through, 3 to 4 minutes. Top with the onions.
Calories 143
Calories From Fat 36

Chicken Spaghetti

recipe courtesy Hebni Nutrition Consultants, Inc.

Preparation time: 35 min.
Serves 6 serving size: 1 cup


  • ¼ cup canola oil, divided
  • 1 green bell pepper, seeded and chopped
  • 1 cup diced celery
  • 2 large onions, chopped
  • 3 cloves garlic, chopped
  • 1 16-oz can tomato puree
  • 2 6-oz cans tomato paste
  • 4 cups water
  • 3 large boneless, skinless chicken breast halves, cut into pieces
  • 1 tsp cinnamon
  • ½ tsp salt
  • ½ tsp pepper
  • ½ tsp allspice
  • 8 oz uncooked spaghetti


  1. Heat 2 Tbsp oil in a large soup pot. Sauté the green pepper, celery, onions, and garlic in the oil until tender.
  2. Add the tomato puree, paste, and water. Simmer uncovered for 1 ½ hours. Stir often.
  3. In a separate skillet, brown the chicken pieces in the remaining 2 Tbsp oil. Add the chicken, cinnamon, salt, pepper, and allspice to the sauce. Continue to simmer, covered, for 1 ½ hours more or until the chicken is tender.
  4. Cook the spaghetti according to package directions, omitting the salt, and drain. Place in a serving dish. Pour the chicken sauce over the spaghetti and serve.