by Lynette Rosenberger, Certified Health Coach
Southern cooking is more than just food; it’s a legacy passed down through generations. As a certified health coach, trained chef, and Black female entrepreneur, I’ve always been passionate about empowering women to discover their inner strength and prioritize their health. My journey into wellness began with my own need to make positive changes, but it was deeply rooted in the traditions and values passed down to me by my family. Growing up in a Black Southern home, the kitchen was the heart of our home, and it’s where my love for cooking and nourishing others began.
My parents, who moved from the South to Connecticut in the 1960s, brought a rich culinary heritage with them that shaped my childhood. My father, a Vietnam veteran, and my mother, a dedicated homemaker, filled our home with the comforting aromas of traditional Southern dishes. Today, I continue those traditions, blending our family’s roots with a commitment to a healthier way of eating.
As a child, I spent hours in the kitchen with my mother, who made delicious Southern meals with what we had. Feeding five mouths on their income wasn’t an easy feat, but she made it work. Her cooking was deeply rooted in Southern tradition, often using salted or smoked meats for added flavor. She also incorporated new recipes learned from coworkers, blending tradition with adaptation—a lesson that has influenced my own cooking. These early experiences in the kitchen laid the foundation for my culinary journey.
My husband and I have food allergies, so everything I prepare has to be gluten-free and egg-free. I use avocado oil for its health benefits, and when I’m lucky, I get to use olive oil sourced directly from my best friend’s in-laws in Greece.
Although I’m an omnivore, I thoroughly enjoy eating plant-based foods. I use plant-based milks and vegan butter in my cooking and baking. Plant-based foods have come so far in quality that it’s now very simple to convert recipes if you’re looking to transition to a more plant-based way of eating.
As I grew older and focused on health, I began adapting our traditional recipes. I love the flavors and memories associated with my mom’s cooking but wanted to make them healthier. One significant change was removing meat from vegetable dishes, making them vegan-friendly. For instance, I’ve created a version of collard greens that maintains the savory flavor by swapping out the traditional ingredients like salted and cured meats for healthier alternatives such as vegetable broth, aromatics, and spices. I’ve managed to retain the rich flavors of Southern cuisine while making it more nutritious.
Although I love my mom’s meatloaf, my version is just as good. I’ve found that lentil loaf can be just as satisfying as the real thing. Lentils and mushrooms provide that meatiness with just as much protein with none of the grease. Millet acts as a nutritious binder adding fiber, minerals and protein. Great addition to your fall dinner table!
Fall is a time for hearty dishes, and there are so many great ways to achieve that same heartiness with a vegetable twist beyond collard greens. Curries are perfect for this season with the colors mimicking the fall leaves. Something my mom would never go for, my dad maybe but not my mom! My dad was the adventurous eater and that’s where I think my love for food came from.
The vibrant colors of the vegetables, combined with the warm, inviting aromas of curry, cinnamon, turmeric, and garam masala, make for a truly comforting meal. Lentil curry has become a favorite, with lentils being so versatile. I’m sure you can tell by now, I love lentils! Sweet potato curry comes in at a close second. The sweetness of the potatoes, enhanced by the cinnamon and curry with an added kick if you like. These dishes have become my traditional fall meals over the years, offering both nourishment, warmth, and comfort.
I now bake vegan and gluten-friendly versions of my mom’s beloved desserts during the fall. Her pound cake and punchbowl cake, both staples at our family gatherings, have been reinvented to be gluten-free and vegan, ensuring that everyone at the table can enjoy them without worry.
My adapted collards and “meat” loaf exemplify how I’ve evolved my mother’s recipes. (Get my recipe for Southern Collard Greens in Homemade Health Autumn Magazine). This evolution mirrors my upbringing—just as my mother embraced new recipes, I honor traditions while embracing change, keeping our culinary legacy alive.
Family recipes connect us to our heritage and loved ones. By adapting these recipes, I maintain that connection while ensuring they fit a modern, health-conscious lifestyle. This evolution isn’t just about changing ingredients; it’s about honoring both the past and the future.
Lynette Rosenberger is a certified health coach, trained chef, and passionate advocate for women’s empowerment. After making life-changing health improvements at age 40, she found her calling in helping others achieve their wellness goals.
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