with Healthy Gullah-Inspired Cuisine
As seen in Pink Magazine’s February 2021 issue!
February has traditionally been a month to celebrate Gullah Heritage on Hilton Head Island and throughout the Gullah/Geechee Corridor, and there’s perhaps no better way to honor and celebrate Gullah culture than through Gullah cuisine. Stemming from the Gullah-Geechee community, Gullah cuisine is a unique blend of African and American cooking methods – and has evolved into a taste unique to the Lowcountry. Gullah cuisine has continued to be embraced by both locals and visitors to the area, with many dishes considered classic Southern favorites having their roots in Gullah culture — including rice, a Southern staple, which our area has long become known for due to the environment and Gullah community’s expert rice cultivation techniques (in fact, the mass production of rice and its availability helped one-dish meals become common meals in Gullah cuisine.)
Many Gullah classics like shrimp and grits, gumbo and Frogmore Stew (also known as Low Country Boil) have long been popular dishes throughout the Lowcountry. In addition, Gullah history and Gullah’s culinary traditions are also behind many of the “one pot” dishes of the South. Other key ingredients in Gullah-Geechee cuisine include okra (used in gumbo) Fish Stew, pickled okra and cooked down collard greens, beet greens, and turnip greens, as well as May River oysters (with months with an “R” in them) and succulent local shrimp.
With many Gullah recipes based on rice, simmered vegetables and local fresh seafood, turning Gullah classic dishes into healthier versions of the originals – and coming up with some Gullah-inspired Keto/gluten-free/sugar-free recipes — is a great way to enjoy the unique flavors of Gullah-Geechee cuisine. From a curried carrot soup that is not only vegetarian/vegan but is gluten-free/sugar-free and Keto-friendly, to a unique (and healthy) use of collards in a Seafood en Pappillote that is incredibly tender and flavorful, these Gullah-inspired dishes are not only bursting with the distinctive flavors of the South, but are simple to prepare – making them a great addition to your at-home healthy dinner menus this month.
Filled with healthy ingredients, filled with history … and filled with tradition. In honor of Gullah Celebration Month this February, and all year long, enjoy the influences of Gullah-inspired cuisine … and enjoy the distinctive tastes, and health benefits, that will make these recipes new classics for generations to come. LET’S EAT!
Curried Carrot Soup Topped with Toasted Pumpkin Seeds
Equipment
- Dutch oven
- Blender or food processor
Ingredients
- 1 Onion chopped
- 6 Carrots peeled and shredded
- 1 Apple(s) peeled and finely chopped
- 6 tbsp Olive oil
- 1" Strip of lemon peel yellow part only
- 1 tsp Splenda
- 1 tsp Salt
- 1 tsp Curry powder
- 1 cup Heavy cream almond milk creamer
- 1 cup Sour cream or Tofutti
- 2 Large cans of vegetable broth gluten-free
- 3 tbsp Dry Sherry optional
Instructions
- In a medium Dutch Oven, sauté onion, carrots and apple in olive oil until translucent.
- Add lemon peel and seasonings. Let cool. Place mixture into a large bowl.
- In a blender or food processor, blend the vegetable mixture with some of the vegetable broth until smooth but leave a little texture.
- Pour puree mixture into the Dutch Oven and add the additional broth to the pot. Heat thoroughly.
- Turn down heat and gently add the heavy cream and sour cream. If desired, stir in sherry.
- Top with toasted pumpkin seeds, croutons, green onions, chives, or toasted almonds.
- Let's Eat!!
Notes
Deviled Cauliflower
Equipment
- Parchment paper
- Baking sheet
- Small Bowl
- Sauté Pan
Ingredients
- 1 head Cauliflower
- 1 cup Red, yellow, orange peppers small diced
- 1/4 cup Onion minced
- 1/4 Celery diced small
- Gluten-free bread crumbs
- 2 tbsp Olive oil
- 1/4 cup Almond milk
- Old Bay Seasonings
- Salt & pepper
- 2 Eggs or vegan egg
Instructions
- Heat oven to 400°F. Place parchment paper on a baking sheet.
- Wash and remove the green stem from cauliflower, keep whole.
- In a medium sauté pan; add 2 tablespoons of olive oil, pepper, onion, celery and cook until translucent. Let cool. Graduallly add almond milk, mix and set aside.
- In a small bowl, mix gluten-free bread crumbs, seasonings, and eggs. Mix pepper mixture in when cool. You may need to add more almond milk. Set aside.
- With a large sharp knife, slice cauliflower "steaks" cutting across the entire head of cauliflower. (The internal stem will keep all intact).
- Place cauliflower “steaks” onto the parchment paper. Coat with olive oil on both side and season with salt and pepper. Put baking pan in the oven and roast for 20 minutes. Take out of the oven .
- Using a large spoon, place a scoop of the “Deviled Mixture” to the top of the cauliflower steak. Place back in the oven until golden brown, around 12 minutes.
- Serve Hot!!
Notes
Vegan Chocolate Mousse with Sweet Potato Whipped Cream with Red Hots
Equipment
- Large bowl
Ingredients
Vegan Chocolate Mousse
- (x2) 8 oz Cans of unsweetened whole coconut milk with fruit-meal
- 1/2 cup Cocoa powder
- 1/4 cup Unsweetened almond milk
- 1 tsp Monk-fruit Sweetener
Sweet Potato Whipped Cream with Red Hots
- 1 Small sweet potato cooked and pureed
- 1 pack Red Hots slightly crushed
- 1 pint Heavy whipping cream or use vegan whipping cream
- 2 tsp Vanilla extract
- 1/4 tsp Cinnamon
Instructions
Vegan Chocolate Mousse
- Place all ingredients in a large bowl except for almond milk and blend on low.
- Gradually add almond milk and mix on high to incorporate air and beat until light and fluffy.
- Place in small individual dishes and refrigerate.
Sweet Potato Whipped Cream with Red Hots
- Place heavy whipping cream into a large bowl; add vanilla and cinnamon. Beat on high until the cream has formed stiff peaks.
- Carefully, fold in the sweet potato puree. Blend.
- Place on a large dollop on top of the Vegan Chocolate Mousse.
- Add the slightly crushed Red Hot Candies to the top as a garnish.
- Let's Eat!!
