Western PA Ethnic Cooking - Part 5 - African American - WITH ADDED VIDEOS, BLOGS AND MORE!!

NEW!! LINK BELOW: 

http://www.ifood.tv/network/african_american_soul_food

• Sothern blacks didn't like organized labor so came from South to Pittsburgh as "strike breakers".
• 1875-1890  --  1910-1930
• Stayed in boarding houses
• Came from Virginia, the Carolinas, Georgia and Alabama
• After WWII till 1950 more came from the south
• Unskilled laborers

WIKI

New immigrants

Between 1870 and 1920, the population of Pittsburgh grew almost sevenfold. Many of the new residents were immigrants who sought employment in the factories and mills and introduced new traditions, languages, and cultures to the city. Ethnic neighborhoods emerged on densely populated hillsides and valleys, such as South Side, Polish Hill, Bloomfield, and Squirrel Hill, home to 28% of the city's almost 21,000 Jewish households.^[48] The Strip District, the city's produce distribution center, still boasts many restaurants and clubs that showcase these multicultural traditions of Pittsburghers.^[35]

Downtown Pittsburgh panorama, from 1920.

The years 1916-1830 marked the largest migration of African-Americans to Pittsburgh. Known as the cultural nucleus of Black Pittsburgh, Wylie Avenue in the Hill District was an important jazz mecca.  Jazz greats such as Duke Ellington and Pittsburgh natives Billy Strayhorn and Earl Hines played there.  Two of the Negro League's greatest rivals, The Pittsburgh Crawfords and the Homestead Grays, often competed in the Hill District. The teams dominated the Negro Nation League in the 1930s and 1940s. 

    

 

  

  

  

  

  

SOUTHERN COLLARD GREENS LINKS

1. Southern Collard Greens Recipe : Guy Fieri : Recipes : Food Network

   www.foodnetwork.com › ... › Comfort food  Rating: 5 - 18 reviews - 1 hr 10 mins Feb 11, 2013 – Get this all-star, easy-to-follow Food Network Southern Collard Greens recipe from Guy Fieri.

2. Collard Greens Recipe : Paula Deen : Recipes : Food Network

   www.foodnetwork.com/recipes/.../collard-gre...  Rating: 5 - 205 reviews - 2 hrs 20 mins Get this all-star, easy-to-follow Food Network Collard Greens recipe from Paula Deen. ... Wash the collard greens thoroughly. ... Southern Collard Greens ... Southern Collard Greens - Gina's Best Collard Greens - Vegetarian "Southern-style"

3. Southern Collard Greens Recipe - Allrecipes.com

   allrecipes.com/recipe/southern-collard-greens/  Rating: 4.5 - 51 reviews - 3 hrs 10 mins - 471 cal Leafy collard greens take a long, slow simmer in a ham hock bath, with flakes of hot pepper tossed in for kicks. Some folks like to shred the ham hock meat into ...

4. Southern as You Can Get Collard Greens Recipe - Allrecipes.com

   
   allrecipes.com/recipe/southern-as-you-can-get-collard-greens/

    Rating: 4.7 - 191 reviews - 1 hr 15 mins - 165 cal

   Place the collard greens and ham hocks in a large pot. Mix in the chicken broth, water, and vinegar. Season with salt and pepper. Bring to a boil, reduce heat to ...

   Reviewer - Recipes Like - Southern as You Can Get ...

   
   

   CORN BREAD LINKS

   
   

   1. Southern Cornbread Recipe : Cat Cora : Recipes : Food Network

      www.foodnetwork.com › ... › Quick and Easy  Rating: 4 - 35 reviews - 45 mins Apr 3, 2013 – Get this all-star, easy-to-follow Food Network Southern Cornbread recipe from Cat Cora.

   2. Real Southern Cornbread Recipe - Allrecipes.com

      allrecipes.com/recipe/real-southern-cornbread/  Rating: 4.0 - 96 reviews - 1 hr - 369 cal Pure, unsweetened corn bread is first cooked over high heat in a cast-iron skillet before baking into the oven. This is a traditional Southern approach to making ...

   3. Southern Cornbread Recipe | Simply Recipes

      www.simplyrecipes.com/recipes/southern_co... 35 mins Oct 20, 2012 – A Southern-style savory cornbread, baked in a hot iron skillet.

      by Elise Bauer - in 139,023 Google+ circles - More by Elise Bauer
   4. Real Southern Cornbread Recipe - Food.com - 51550

      www.food.com › Recipes  Rating: 5 - 114 reviews - 35 mins - 235.0 cal Jan 16, 2003 – This is my families recipe, with a small change in the method which I learned from a book. It's the only cornbread I will eat. Please use a 10 inch ...

   5. Deep South Dish: Southern Skillet Cornbread

      www.deepsouthdish.com/2009/.../southern-skillet-cornbread.h...

      30 mins

      Jun 29, 2009 – Kim said: I just used your [southern light] cornbread recipe, and I must say that is wonderful. It will replace the recipe that I've used for the last 20 ...

      
      

      
      

      
      

      SWEET POTATO CASSEROLE

      
      My recipes Sweet Potato Casserole
      
      Southern Living Holiday cooking
      
      All recipes sweet potato casserole
      
      
      SHRIMP CREOLE
      
      About shrimp creole
      
      All recipes shrimp creole
      
      
      

      
      

   
   

What that traditional Southern "New Year's Good Luck dinner could cost you!!

One of the old sayings is that whatever you do on New Year's Day you will do the rest of the year?  So why not start with the "traditional" Southern "New Year's Good Luck Dinner?"

Country Ham

Blackeyed Peas

Collard Greens

Corn Bread

***2 (yes two) oz of average country ham***

  

(WHO EATS 2 OUNCES?)

***1275 mg. of SODIUM or 64% of recommended HIGH sodium (1500-2000)
***200 mg. of CHOLESTEROL or 27% of recommended HEALTHY HEART dosage

***7 grams of FAT or 14% of daily grams of fat (50 grams)

***110 CALORIES (with all fat cut off) 

(8% of 1500 calories for women and 5% of 2000 for men)

FAT NOT CUT OFF

(Just the calorie count: 160 calories)

(11% of 1500 calories for women and 8% for men)

-vs-

REGULAR HAM (SUCH AS SMITHFIELD HAM STEAK)

3 OUNCES NOT 2

Calories	90	Sodium	780 mg
Total Fat	2 g	Potassium	209 mg
Saturated	1 g	Total Carbs	2 g
Polyunsaturated	0 g	Dietary Fiber	0 g
Monounsaturated	0 g	Sugars	1 g
Trans	0 g	Protein	10 g
Cholesterol	20 mg
Vitamin A	0%	Calcium	0%
Vitamin C	0%	Iron	2%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

NOTE:  SOME PEOPLE USE THIS DANGEROUS STUFF TO SAVE MONEY!! 

OMG!!  READ THIS LABEL.   Click on to make larger. Instant death!! 

• 46 mg. of fat per 2 oz
• 391 calories per 2 oz
• 667 mg. of sodium per 2 oz
• Again!  OMG!! 

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Black-eyed peas

Rumor has it that during the Civil War when the fields were set on fire that everything burned except the black-eyed peas. Of course, they didn't burn; they were green. Dried would have burned. 

1 16 oz package black-eyed peas (Nothing bad in the beans & do contain lots of fiber)

HOWEVER, HERE IS WHERE IT GETS SCARY. 

4 cups of chicken stock (recipe I saw on TV today)

My research on sodium in CHICKEN BROTH:

• CVS drug store brand     1100 mg. of sodium per cup so that is 4400 mg of sodium divided by 6 servings of beans = 733 mg. of sodium.

 

Recommended sodium dosage is 1500 to 2000 PER DAY FOR ALL FOODS. 

I have placed photos I have taken with my camera phone at the store or at home.

 

 

WINNER:  YEAH!!  PROGRESSO MAKES AN UNSALTED VERSION.  ALSO FIND OUT THAT WHEN COMPANIES SAY 25% LESS OR 33% LESS THEY CALCULATE FROM DIFFERENT NUMBERS. 25% OF WHAT; 33% OF WHAT.  You say it probably doesn't have much flavor. You are cooking in it, not drinking it.   The unsalted has 125 mg of sodium per cup. That computes to 83 mg. of sodium per serving vs. 733 mg of sodium.  (NOTE: I have used the two extremes in chicken broth sodium levels)

Remember, SODIUM

• causes high blood pressure which can cause strokes and heart attacks
• does damage to your liver
• and MORE!!

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Another study on TASTES of chicken broth LINK BELOW:

http://www.seriouseats.com/2009/01/difference-between-chicken-stock-and-broth-which-store-bought-stock-is-the-best.html

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No sodium or fat in the collard greens unless you had country ham or side meat SO DON'T ADD AND DON'T ADD SALT AND DON'T ADD SUGAR!! THAT IS NOT THE PROPER WAY TO COOK COLLARD GREENS. Remove stems, tear up and cook in pot for and hour. Drain off water and fill with fresh water. Cook another hour; drain off water and add 3rd amount of water. Sprinkle a little baking powder to remove the final bitterness.  Sugar is just a disguise for the bitterness and adds CALORIES. 

  

Link for collard green recipe. If you don't have the dark sesame oil just leave it out.  This recipe only has 7 grams of fat and 3 mg. of sodium per serving. 

http://www.simplyrecipes.com/recipes/collard_greens/

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Corn bread is another sodium trap.  Martha White boxed commercial corn bread mix has:

White Cornbread Mix - Martha White

www.marthawhite.com/products/detail.aspx?catID=292...

Sweet Corn Custard Cornbread ... Saturated Fat 0g0%; Trans Fat 0g; Cholesterol 0mg0%; Sodium 500mg21%; Total Carbohydrate 21g7%; Dietary Fiber 2g6% ...

 

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Summary:

Normal meal servings of sodium & fat & calories

• 2 ounces country ham
• 
  

 ***1275 mg. of SODIUM or 64% of recommended HIGH sodium (1500-2000)

***200 mg. of CHOLESTEROL or 27% of recommended HEALTHY HEART dosage

***7 grams of FAT or 14% of daily grams of fat (50 grams)

***110 CALORIES (with all fat cut off) 

(8% of 1500 calories for women and 5% of 2000 for men)

FAT NOT CUT OFF

(Just the calorie count: 160 calories)

(11% of 1500 calories for women and 8% for men)

1 serving of black-eyed peas prepared with high sodium chicken broth

CVS drug store brand     1100 mg. of sodium per cup so that is 4400 mg of sodium divided by 6 servings of beans = 733 mg. of sodium.

Collards with country ham (see above)

1 serving of corn bread

YOU COULD HAVE FOR THAT MEAL (not counting dessert etc)

• 3146 mg. of sodium
• (Recommended daily allowance 1500-2000 mg)
• FAT & CALORIES - do your own math!!

Same meal prepared with

• Smithfield ham steak (2 oz)
• No salt chicken broth for black-eyed peas 
• Collards with no country ham
• 1 serving of corn bread - NO BUTTER
• 
  
• Equals 

1103 mg of sodium

REMEMBER WHAT YOU DO ON NEW YEARS DAY YOU WILL REPEAT THROUGHOUT THE YEAR.  I  HAVE NO WAY TO COMPUTE THE BLOOD PRESSURE DANGER OR THE WEIGHT GAIN - YES, SODIUM MAKES YOU RETAIN WATER AND THEREFORE HELPS YOU GAIN WEIGHT.

Note: My husband is a southerner; I am a yankee. Always ate pork & sauerkraut when up North for New Year's Day. 

However, since he doesn't like black-eyed peas any more and I hate them (this yankee taught my southern husband how to cook collards) we are having 

• smoked pork butt (new fancy smoker for Christmas)
• pinto beans (bacon or side meat - small amount)
• mixed greens (1 tbsn bacon grease per serving)
• potato salad with Hellman's Lite Mayo
• Other

for the family. 

Bonne Annee

Happy New Year