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Juneteenth began 142 years ago in Galveston, Texas and is now observed in 30 states plus Washington, D.C. It marks the day when the Emancipation Proclamation was read in Texas, freeing thousands of slaves from their bonds. Since then, Juneteenth has grown to include all ethnic backgrounds and is a time to celebrate freedom and accomplishment.
Since family reunions are a major focus of Juneteenth, let us offer suggestions on foods your family will enjoy. Think about the Old South, and also think about picnic favorites. Put those two together and you’re sure to come up with some winners! How about these:
These recipes and more are on the Brookshire’s Recipe page. And surprise! Each recipe is made a bit lighter and healthier than the traditional Southern favorites. They’re based on the originals, but are cooked with a nod to heart-healthy and diabetic-friendly needs.
If you’d like an even easier Juneteenth family reunion or picnic, stop by the Brookshire’s Deli and look at the options in party trays. You can order a simple tray of cold cuts and cheese, or go all out and get pre-made sandwiches, hot wings and fried chicken, ready to enjoy.
Whether you do it yourself, or ask us to help, enjoy, and Happy Juneteenth!
A Brookshire’s Best Recipe
2 cups flour 2 tsp baking powder 1 tsp sugar 1/4 tsp salt 1 Tbs light margarine 1 cup canned sweet potato 1/2 tsp ground cinnamon 1/2 tsp nutmeg 1 cup skim milk 2 Tbs egg substitute (such as Egg Beaters)
Preheat oven to 400° F. Spray a baking sheet with nonstick cooking spray.
Use an electric mixer to blend the flour, baking powder, sugar, salt and margarine. Mix in the sweet potatoes, cinnamon, nutmeg and milk. Add the egg substitute.
Roll out the dough into a 1/2-inch thickness on a lightly floured board. Use a biscuit cutter to make 2-inch circles. Place biscuits 2 inches apart on the baking sheet. Bake about 25 minutes, or until firm in the center.
Makes 14
Nutritional Information: Calories Per Serving: 100, Fat: 0 g, Cholesterol: 0 mg, Sodium: 290 mg, Carbohydrates: 20 g, Fiber: 1 g
From The New Soul Food Cookbook for People with Diabetes
1 lb boneless pork tenderloin 1/2 tsp pepper 1/4 tsp red pepper flakes 1 Tbs canola oil 1 cup diced onion 2 cloves garlic, minced 1/2 cup barbecue sauce 1/4 cup ketchup 1/4 cup water 1 tsp vinegar
Preheat oven to 350° F. Sear the tenderloin on all sides in a hot, nonstick skillet. Remove from the heat and season with pepper and red pepper flakes.
Cover the tenderloin with foil and bake for 25 minutes. Heat the oil in a medium saucepan and sauté the onion and garlic for 5 minutes.
Add the barbecue sauce, ketchup, water and vinegar. Simmer for 10 minutes. Shred the pork with 2 forks and add to the sauce. Serve on buns, if desired.
Serves 4
Nutritional Information: Calories Per Serving (without bun): 230, Fat: 8 g (0 g Saturated Fat), Cholesterol: 65 mg, Sodium: 482 mg, Carbohydrates: 13 g, Fiber: 1 g
Low-Fat Griddle Grilled Catfish A Brookshire’s Best Recipe
3 lb catfish fillets 1/4 cup yellow cornmeal 2 Tbs flour 2 Tbs creole seasoning 1/2 cup egg substitute (such as Egg Beaters) 1 cup skim milk
Rinse fish and cut into strips.
In a small bowl or pie pan, mix the egg substitute with the skim milk.
In another bowl or pie pan, combine cornmeal, flour and creole seasoning mix. Set aside.
Dip the fish pieces into the egg mixture. Coat on both sides with the flour.
Heat a large nonstick skillet or griddle and coat with nonstick spray. Arrange fish on the pan and spray the top of each piece with cooking spray. Cook 4 minutes per side, turning halfway through. Fish should be flaky when done.
Serves 8
Nutritional Information: Calories Per Serving: 271, Fat: 13 g (6 g Saturated Fat), Cholesterol: 80 mg, Sodium: 141 mg, Carbohydrates: 6 g, Fiber: 1 g
From The New Soul Food Cookbook for People with Diabetes
3 cups white potatoes, peeled, cooked and cut into 1-inch cubes 1/2 cup chopped celery 1/4 cup sweet pickle relish 1/4 cup sliced green onions 1 Tbs balsamic vinegar 1 Tbs chopped fresh dill 1 1/2 tsp Dijon mustard 1/2 tsp white pepper
In large bowl, combine all ingredients, mixing well. Chill at least 2 hours before serving.
Serves 4
Nutritional Information: Calories Per Serving: 180, Fat: 0 g, Cholesterol: 0 mg, Sodium: 199 mg, Carbohydrates: 43 g, Fiber: 0 g
A Brookshire’s Best Recipe
2 (12 oz) cans red beans 1 onion, chopped 2 ribs celery, chopped 3 bay leaves 1 bell pepper, chopped 2 cloves garlic, chopped 3 Tbs chopped parsley 2 tsp dried oregano 1 tsp dried chili powder 1 tsp black pepper
In a crock pot or large saucepan, combine all ingredients. Cover and cook until well heated, 30 minutes for a saucepan, and 4 hours for a crock pot. Remove bay leaves. Serve over hot cooked brown rice.
Serves 8
Nutritional Information: Calories Per Serving (without rice): 171, Fat: 0 g, Cholesterol:0 mg, Sodium: 285 mg, Carbohydrates: 32 g, Fiber: 7 g
From the Black Family Dinner Quilt Cookbook
1 cup sugar 1/2 cup mashed banana 2 1/2 cups flour 1 tsp baking powder 2 tsp vanilla 6 egg whites 1/2 cup no-sugar-added raspberry preserves
Preheat oven to 350° F. Spray a 10-inch bundt pan with nonstick spray and set aside.
In a large bowl, cream the sugar and bananas with an electric mixer. Slowly stir in the flour, baking powder and vanilla. Mix in the egg whites, one at a time.
Pour the batter into the 10-inch pan. Bake about an hour or until a toothpick inserted in the center comes out clean. Cool 20 minutes on a wire rack. Remove cake from the pan and continue to cool.
Place the raspberry preserves in a microwave-safe bowl and heat until melted enough to pour. Drizzle the preserves over the cake and serve.
Serves 12
Nutritional Information: Calories Per Serving: 210, Fat: 0 g, Cholesterol: 0 mg, Sodium: 57 mg, Carbohydrates:47 g, Fiber: 1 g
© 2007, Brookshire Grocery Co. Nutrient counts are rounded to the nearest whole number. All dietary and lifestyle changes should be supervised by a physician.
Published 05/08/07
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No matter what your favorite Juneteenth celebration is, Brookshire’s can help. Whether it’s with helping you organize the foods you want to cook, providing recipes, or creating a tray of meats, cheeses and breads, we can help you make sure that Juneteenth is a big success.
