June is National Soul Food Month, and for me, that stirs up more than just thoughts of a delicious plate. It’s a time to honor where we’ve come from, what’s been passed down through generations, and how we can nourish our future while keeping our culture at the center of the table.
Because soul food isn’t just food. It’s history. It’s survival. It’s joy served with a side of cornbread and a whole lot of love.
And now, as more of us are waking up to the connection between what we eat and how we age, feel, and function, we have a beautiful opportunity: to keep the soul in soul food while making choices that support our long-term health.
Let’s talk about how.
The Roots of Soul Food: A Legacy of Resilience
Soul food has its roots in the kitchens of enslaved Africans who used the scraps and limited resources available to create something deeply nourishing; physically, emotionally, and spiritually. Collard greens, black-eyed peas, sweet potatoes, okra, cornbread, rice dishes — these weren’t just meals. They were an act of resilience.
Through oppression, segregation, and systemic challenges, soul food became a constant; a way to gather, celebrate, and care for one another. Whether it was Sunday dinners, fish fry Fridays, or family reunions, soul food brought people together and anchored us in tradition.
But here’s something we need to talk about with love and honesty…
Why It’s Time to Rethink Soul Food (Without Losing Its Soul)
Traditional soul food, while rich in culture, often includes ingredients and cooking methods that don’t always serve our health today:
- Excess sodium from smoked meats
- Added sugars in desserts and sides
- Saturated fats from frying and butter-heavy dishes
These can increase our risk of chronic diseases such as obesity, high blood pressure, type 2 diabetes, stroke, kidney and heart disease; conditions that disproportionately affect Black communities, especially as we age.
But that doesn’t mean we have to erase our food traditions.
It means we have a chance to evolve them.
We can honor the past and still prioritize our health.
We can season with knowledge and flavor.
We can remember the legacy of soul food and reimagine it for longevity and vitality.
Modern Soul Food: Plant-Based and Packed with Purpose
Let me be clear: healthy doesn’t mean bland, and plant-based doesn’t mean boring.
In my kitchen, I’ve transformed classic soul food dishes into plant-forward versions that still taste like home, just without the added burden on our bodies. It’s not about perfection; it’s about intention.
Some of my favorite plant-based soul food swaps:
- 🌱 Collard Greens: Skip the smoked turkey or ham hock. Use liquid smoke, smoked paprika, and onion for rich, deep flavor.
👉 Try my Vegan Smoky Collard Greens on YouTube → Watch here - 🍠 Sweet Potato Pie: Yes, you can make it creamy and indulgent without eggs or dairy.
👉 Get my Vegan Sweet Potato Pie recipe → Watch here - 🧀 Mac & Cheese: Blend cashews, carrots, and nutritional yeast for a silky “cheese” sauce that delivers the comfort — minus the cholesterol.
📥 Download my free Cheezee Vegan Mac-n-Cheese recipe here → Click here to download - 🌽 Cornbread: Sub in flaxseed and non-dairy milk for a plant-powered version that’s just as fluffy and golden.
📥 Download my free Cornbread recipe here → Click here to download
These dishes aren’t about restriction, they’re about reconnection.
They prove you can still gather around the table, still feed your soul, and still take care of your body.
How to Celebrate Soul Food Month with Intention
You don’t need to host a huge dinner to participate in National Soul Food Month (though you absolutely can!).
Here are a few simple and meaningful ways to celebrate:
- 🍽️ Make one plant-forward soul food dish this month — even if it’s just for you.
- 🧓🏽 Talk to your elders about the food they grew up on and how it was prepared — keep those stories alive.
- 📚 Learn about the intersection of food justice and soul food — how access to healthy food remains a challenge in many Black communities.
- 📸 Share a photo or memory of your favorite soul food dish on social media — tag @PhysicianInTheKitchen and use #SoulFoodEvolved
- 🤝 Support a Black-owned, plant-powered brand bringing soulful flavor to the table without the added salt and preservatives. My Vegan Worcestershire Sauce is a kitchen staple that honors tradition while nourishing your future. 🛒 Grab a bottle at veganwsauce.com
Food Is Culture. Food Is Medicine. Food Is Power.
When I think about my grandmother and the meals she made, I think about love.
But I also think about how many women like her suffered from diet-related illnesses, not because they didn’t care, but because they didn’t have better options or information.
That’s why I do what I do.
I want our community, especially our women, to know that you can preserve your heritage and protect your health.
You can savor the flavors you grew up with and still feel energized, nourished, and strong.
You don’t have to give up your culture to live a long, vibrant life.
You just have to know how to honor it differently.
Ready to Cook With Culture and Consciousness?
🎥 Watch my vegan soul food recipes:
📥 Download my free Cheezee Vegan Mac-n-Cheese recipe here → Click here to download
📥 Download my free Cornbread recipe here → Click here to download
❤️ And if you make one of these dishes this month, I’d love to see it! Tag me on Instagram @PhysicianInTheKitchen and use the hashtag #SoulFoodEvolved.
Let’s celebrate where we’ve been and nourish where we’re going!
