Some say it's down-home cookin'. Others say, Southern-style. No matter how you say it, soul food is soul-satisfying. Versatile and rich in culinary heritage, soul food dishes can be found in the finest restaurants, at family celebrations and on the kitchen tables of home cooks across the country.

Delicious any time of year, today's soul food is no longer defined by high in fat, high in calories.

With simple changes and creative flavor secrets, soul food can be lusciously lightened up!

Soul food earned its calorific reputation by the over-use of fatty meats and high-fat cooking techniques. By replacing traditional meats with leaner protein choices, soul food can still be authentic, yet lower in fat. Pork tenderloin and pork loin chops are great alternatives. They meet the American Heart Association's guidelines for heart-healthy levels of fat, saturated fat and cholesterol, and carry the heart-check certification.

Try experimenting with dry rubs, marinades and glazes to flavor savory favorites. Caribbean jerk tenderloin with pineapple glaze, an easy yet elegant twist on Mama's Sunday Roast is marinated in a combination of Caribbean jerk marinade with papaya juice and fresh pineapple juice to kick up the flavor with less fat and sodium.

Flavor layering - using complementary ingredients together at different stages of a recipe - is another way to impart mouthwatering taste. Louisiana red pepper chops with orange grilling sauce features a Southern-inspired marinade combined with a mouthwatering glaze brushed on during the last few minutes of grilling.

Many traditional soul food side dishes are nutritional powerhouses. Sweet potatoes, or yams, are full of vitamin A, beta carotene and are a good source of calcium. Instead of drenching them with butter and sugar, try oven roasted sweet potato fries with a spicy homemade dry rub. Roasting at high heat brings out the potatoes' natural sweetness.

Okra Succotash is a perfect go-along to any main dish. What's more, okra is naturally low in calories and contains vitamins A and C. Sautéed Southern cabbage slaw gets its flavor from caramelized onions, carrots and sweet red bell pepper combined with perfectly blended seasonings.

So whether it's comfort food or home cookin' you're craving, these recipes and tips are sure to lighten your soul.

½ cup Caribbean jerk marinade with papaya juice, divided2 cups fresh pineapple juice, divided1 to 1½ pounds pork tenderloinIn large resealable plastic bag, combine ¼ cup Caribbean jerk marinade, 1 cup pineapple juice and pork tenderloin; seal bag. Marinate in refrigerator three hours or overnight. Remove tenderloin from bag; discard used marinade mixture.Place in shallow baking dish. Roast in preheated 400 degree oven until internal temperature reaches 160 degree, about 30 to 35 minutes.Meanwhile, in small saucepan, combine remaining ¼ cup marinade and 1 cup juice. Bring to a boil, reduce heat to medium and simmer 25 to 30 minutes, stirring occasionally, to reduce and thicken glaze.Spoon glaze over tenderloin before serving.Makes five servings.

1½ pounds sweet potatoes, peeled and sliced into ½-inch-thick fries1½ tablespoons olive oil1 tablespoon sweet and spicy rub, divided (recipe follows)In large resealable plastic bag, combine sweet potatoes, oil and 1½ teaspoons rub; seal bag and shake to coat. Spread potatoes evenly over baking sheet. Roast in preheated 425 degree oven 30 to 35 minutes, stirring halfway through cooking time.Remove from oven and toss with remaining 1½ teaspoons rub.Makes four servings.

1 tablespoon paprika2 teaspoons brown sugar1 teaspoon chili powder½ teaspoon seasoned salt¼ teaspoon seasoned pepper¼ teaspoon garlic powder with parsley¼ teaspoon onion powder¼ teaspoon dried oreganoteaspoon cayenne pepperIn small bowl, combine rub seasonings. Store in airtight container.Makes three tablespoons.

cup plus 3 tablespoons Louisiana red pepper marinade with lemon juice, divided2 cups orange juice, divided6 pork loin chops, ½-inch-thick¼ cup brown sugarIn large resealable plastic bag, combinecup Louisiana red pepper marinade, 1 cup orange juice and pork; seal bag. Marinate in refrigerator one hour.Meanwhile, in small saucepan, combine remaining 3 tablespoons marinade, 1 cup juice and brown sugar. Bring to a boil, reduce heat to medium and simmer 25 minutes, stirring occasionally, to reduce and thicken grilling sauce.Remove pork from bag; discard used marinade mixture. Grill over medium heat until internal temperature reaches 160 degrees, about three minutes per side, brushing with half of grilling sauce.Serve pork chops topped with remaining sauce.Makes six servings.

4 teaspoons olive oil1 small white onion, thinly sliced½ medium red bell pepper, sliced into match-stick size pieces1 carrot, peeled and sliced into match-stick size pieces½ head green cabbage, shredded (about 8 cups)1 teaspoon garlic salt½ teaspoon seasoned pepperteaspoon thymeIn large skillet, heat oil over medium-high heat. Add onion and bell pepper and cook two minutes, stirring frequently. Add carrot and cook an additional three minutes, stirring frequently.Reduce heat to medium, add remaining ingredients and cook eight to 10 minutes, stirring occasionally, until cabbage and carrots are crisp-tender.Makes five servings.

1 tablespoon olive oil1 small white onion, chopped (about 1 cup)16 ounces frozen cut okra3 roma tomatoes, chopped (about 2 cups)1 cup frozen cut corn¾ teaspoon garlic powder with parsley½ teaspoon seasonedsalt½ teaspoon seasoned pepper½ teaspoon sugarDash cayenne pepperIn large skillet, heat oil over medium-high heat. Add onion and cook three to four minutes, stirring frequently.Add remaining ingredients, cover and cook 12 to 14 minutes, stirring occasionally.Makes five servings.