(BlackDoctor.org) -- Thanksgiving celebrations, holiday gatherings, sorority and fraternity meetings, national conventions and family reunions are all well-known community gatherings that take place during the holidays that have food as their centerpieces. So often menus for such gatherings feature soul food mainstays like fried chicken, catfish, macaroni and cheese, potato salad and collard greens. The American Diabetes Association (ADA) has created a new tool to assist in planning healthy meals without sacrificing flavor for the next church, community or holiday gathering.

This month, the ADA published 'The Family Style Soul Food Diabetes Cookbook,' its fourth cookbook by well-known dietitians Fabiola D. Gaines and Roniece A. Weaver. The popular authors were joined by dietitian Rojean L. Williams and chef Shawn Fralin to serve up healthy varieties of traditional soul food dishes the entire family will love.

"As the holidays approach, we feel our new cookbook makes an excellent resource in bringing the family together with delicious and nutritious meals," said Lee Romano Sequeira of the ADA. "While being a beneficial tool for families, churches and community organizations, the cookbook also shows how to prepare the traditional soul food favorites, but in a new, exciting and healthy way."



Today's African Americans have new health concerns not shared by their ancestors. With 3.2 million Africans Americans suffering from medical conditions such as diabetes, hypertension, heart disease and obesity and children showing risks of diabetes at a younger age due to excessive amounts of high-fat and high-sugar foods, "it has become apparent to us that there is a need to evaluate the nutritional content of soul food and to find exciting ways to improve its nutritional value while maintaining culture and tradition," say the cookbook authors.

With healthy recipes that are family-friendly, easy on the budget, and simply delicious, 'The Family Style Soul Food Diabetes Cookbook' is a must-have for families seeking traditional African American cuisine but wanting to ensure a healthier lifestyle for many generations to come.

A sneak peak:

SOUL SISTAH SLAW

Preparation time: 5 minutes

Serves 50 / Serving Size: ½ cup

* 1 lb shredded cabbage
* 4 ounces grated onion
* 9 ounces Splenda baking sugar
* 2 ounces vinegar
* 12 ounces bell pepper thinly chopped
* 1 lb low-fat mayonnaise
* 12 ounces grated carrots
* 1 can evaporated milk

1. Chop the cabbage in a food processor.

2. Add sugar, bell peppers, carrots and onions in a large mixing bowl.

3. Add the vinegar, and low fat mayonnaise. Toss gently.

4. Add milk and mix well.

HEAVEN SENT CAKE

Preparation time: 15 minutes

Serves 24 / Serving Size: 1 slice

* 1 ½ cup flour divided
* 2 tbsp honey
* 2 tsp baking powder
* 6 eggs separated
* 1 tsp ground cinnamon
* ½ cup low fat milk
* tsp ground nutmeg
* 1 cup almonds
* ½ tsp salt
* 2 cups dates chopped
* ¼ tsp ground ginger
* 2 cups raisins
* 2 cup Splenda baking sugar
* 2 tbsp flour
* 2 sticks low fat margarine

1. Pre-heat oven to 300 degrees. Spray cake tube pan with a non-stick baking spray.

2. Mix flour, baking powder spices and salt in a medium bowl.

3. In another bowl mix sugar, margarine and honey and beat until fluffy. Add egg yolks one at a time, beating well after each addition. Add flour mixture alternately with milk. Beat until smooth.

4. Beat egg whites in another large bowl and beat until peaks are formed. Stir egg white into batter.

5. Toss in almonds, dates, raisins and the 2 tbsp of flour. Pour into a prepared pan.

6. Bake 2 hours and 45 minutes. Cool 10 minutes. Loosen from sides of pan and remove cake. Cool before serving. Slice very thin.

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