From Sunday dinners to backyard cookouts, food has always been the heartbeat of Black Southern culture. In Atlanta, our comfort food traditions run deep—collard greens simmered in smoked meat, mac ‘n’ cheese so rich it should come with a warning label, and sweet potato pie that could make you cry.
But let’s keep it real: while these dishes nourish our souls, they can weigh heavily on our health. For many Black women, there’s a growing desire to stay connected to our culinary heritage and prioritize wellness.
At Real Women Atlanta, we believe you shouldn’t have to choose between flavor and fitness. So let’s talk about how to lighten up those iconic Southern dishes—without losing the culture, the comfort, or the mmmph.
1. Fried Chicken, the Air-Fried Way
We know—it’s hard to touch fried chicken. But air-fryers have changed the game. You still get that crispy, golden skin and juicy bite, minus the grease and extra calories. Try marinating in buttermilk and hot sauce, then coating with seasoned panko before air frying. Finish with a little smoked paprika to bring that Southern flair.
Pro Tip: If you must deep-fry on occasion, use avocado oil or peanut oil, and drain well on a wire rack.
2. Mac & Cheese, Lightened but Luscious
Macaroni and cheese is sacred, so we’re not about to ruin it. But you can make small swaps—like using whole grain or chickpea pasta for added fiber, low-fat evaporated milk, and a sharper cheese like aged cheddar, which gives more flavor with less quantity. Bake it like your mama taught you—golden, bubbling, and rich—but without the five-stick butter bomb.
3. Greens Without the Grease
Collard greens don’t need ham hocks to shine. Sauté onions, garlic, and a splash of apple cider vinegar, then simmer the greens in low-sodium broth with smoked paprika or a touch of liquid smoke for that down-home depth. Add crushed red pepper for a little heat. You’ll be surprised how much flavor lives in the greens themselves.
Bonus: You’ll save on saturated fat and still keep your grandma proud.
