Healthy Southern Cooking







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> Healthy Chicken & Okra Gumbo

> Healthy Cornbread


Note:  More recipes will be added from time to time.  Enjoy!







Oven Baked Breaded Chicken


This recipe from the files of Esao Tada is a wonderful, healthy alternative to fried chicken, and without the high levels of saturated fat and cholesterol.  To your heart health!




Organic Olive Oil

Organic Chicken Breast or Organic Whole Chicken

1 cup Organic Whole Wheat Flour

2 teaspoons Sea Salt

1/2 teaspoon Celery Salt (optional)

1 teaspoon Paprika





Cut organic chicken into suitable pieces.  Wash and pat dry with paper towel.  


In large glass baking dish, pre-heat 2 tablespoons of organic olive oil in warm oven so that the oil will liquify and spread at the bottom of the dish.


Thorough mix and combine: 1 cup organic whole wheat flour, 2 teaspoons sea salt, 1/2 teaspoon celery salt and 1 teaspoon paprika.


Roll chicken pieces in flour mixture until the chicken is thoroughly coated.


Place the floured chicken pieces onto the baking dish.  Bake in oven at 325 degrees until tender (approx. 45-60 minutes).


During the final 10-15 minutes cooking time, turn chicken pieces over for more even cooking.


Serve warm, along with a fresh vegetable salad and healthy cornbread (recipe below), if desired.


To your precious health!







Healthy Chicken and Okra Gumbo 


There are literally hundreds of adaptations of gumbo recipes. The following is a hybrid of various gumbo concoctions which we combined into one “heart-healthy” recipe which our family tried and which we would like to share with you.  Feel free to add other kinds of vegetables to this recipe. The ones featured below give this thick soup a colorful, lively appearance and wonderful texture.   If desired, hot sauce and/or hot pepper may be added; however, this gumbo tastes great even without the spice.  — Tada family 




1 organic raw chicken breast, washed, with the fat and skin taken off 

4 cups purified water 

1 medium onion, chopped 

1 stalk celery 

10-12 fresh medium-sized okra pods (approx. 2 cups lightly packed), sliced 

4 medium tomatoes, cut in chunks (or one 16 oz. can of tomatoes) 

1/2 cup chopped green beans 

1/2 cup chopped organic broccoli 

1/4 cup finely chopped parsley 

3-5 cloves fresh, crushed garlic 

1 bay leaf 

1/2 teaspoon sea salt 

1 cup brown rice, pre-cooked (see brown rice cooking tips on the “Recipes, Vol. 2” page) 





In large soup pot, place washed, skinned and de-fatted organic chicken breast in 4 cups purified water on medium heat until cooked. (This will form the broth base of the gumbo.) 


Turn heat off and take chicken breast out of pot, and allow to cool. 


Skim fat off the top of broth by using a paper towel torn in half and gently floating one half of the towel on the surface of the broth to absorb some of the fat, then quickly gather up the towel and dispose. Repeat with the other towel half. 


Turn heat back on to warm the broth. 


Cut cooked chicken breast into 1/2-inch cubes. 


Add chicken and all vegetables and seasonings to the soup pot. 


Cover and simmer on medium-low heat for approx. 25 minutes or until vegetables are tender, stirring occasionally. 


Serves approx. 6 people. 


Serve this healthy gumbo with a fresh vegetable salad. 

Tip: To lessen exposure to pesticide residues, use organic produce whenever possible.










Healthy Cornbread






2  cups organic cornmeal flour, fine

1/4  cup fructose 

4  teaspoons baking powder (Tip: Use aluminum-free brands, such as Rumford) 

3/4  teaspoon sea salt 

3  tablespoons Soy Protein powder, vanilla flavor



2  organic eggs (from cage-free, hormone-free and antibiotic-free chickens) 

1  cup purified water 

1/4  cup organic applesauce (use in place of oil)

Organic dates or raisins (optional) 





Sift together the dry ingedients: cornmeal, fructose, baking powder, sea salt and soy protein powder.  Sift two more times.  


In a separate bowl, beat eggs and add purified water and organic applesauce.  Mix "wet" ingredients well. 


Pour egg-water-applesauce mixture into the dry ingredients. 


(Optional: Add to the batter 5 to 6 organic dates, cut in small pieces, or organic raisins.) 


Use a large spoon to LIGHTLY and carefully fold and stir the mixture until just smooth. Stirring time should be only 30 to 60 seconds.  DO NOT OVERBLEND.  Caution:  Overworking the batter makes it tough and heavy, resulting in a cornbread that will not be as fluffy and more dense. 


Pour batter into lightly oiled 9” x 9” x 2” pan (oiled with a very small amount of organic extra virgin olive oil). 


Bake in oven at 425 degrees for 20 to 25 minutes.  At about 20 minutes, test for doneness with a wooden toothpick inserted in the middle of the cornbread and pulled out.  It should come out clean.  If not, continue baking a few minutes longer.


Allow to cool and cut into serving portions.  Immediately refrigerate any leftovers.





For peace of mind, use baking powder that does not contain aluminum, an ingredient that can cause a bitter taste in recipes.  Research indicates that aluminum at certain levels may cause adverse effects on the brain, including Alzheimer's disease.  Rumford baking powder, although not certified organic, does not contain aluminum, and the cornstarch in this product is non-GMO.


One of the ingredients in this recipe is soy protein powder, which gives the cornbread more nutritional value and flavor.  When shopping for a reliable soy protein powder, make sure 1.) it is certified non-GMO by the Identity Preservation Program, among the most stringent certification processes available to assure the product is free of genetic tampering; 2.) it is water-washed processed, not using alcohol solvents often used to extract soy protein; alcohol destroys the health-giving isoflavones in soy; and 3.) it is manufactured under low temperature conditions and not overheated (enzymes begin to be destroyed at temperatures above 110 degress Fahrenheit [43 degrees Celsius]).


Substituting applesauce in place of oil or butter in this recipe makes this cornbread healthier with surprisingly good results in taste and texture.  You can try substituting applesauce for oil or shortening in other baking recipes, at a 1:1 substitution ratio.  For example, if a recipe calls for 1/4 cup shortening, substitute 1/4 cup applesauce instead.  We learned this innvoative tip from chef George McKinney.  (Note: Because conventionally grown apples have among the highest levels of pesticide residues, buy organic applesauce to be on the safe side.)








More recipes to come....... Stay tuned!






Recipes Vol. 1     

Food Guide    

Healthy Shopping List 









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