could be used again the next time the cook required lard. With changing fashions and perceptions of "healthy" eating, some cooks may use preparation methods that differ from those of cooks who came before them: using liquid oil like vegetable oil or canola oil for frying and cooking, and using smoked turkey instead of pork, for example. Changes in hog farming techniques have also resulted in drastically leaner pork, in the 21st and late 20th centuries. Some cooks have even adapted recipes to include vegetarian alternatives to traditional ingredients, including tofu and soy-based analogues. Several of the ingredients included in soul food recipes have pronounced health benefits. Collard and other greens are rich sources of several vitamins (including vitamin A, B6, folic acid or vitamin B9, vitamin K, and C), minerals (manganese, iron, and calcium), fiber, and small amounts of omega-3 fatty acids. They also contain a number of phytonutrients, which are thought to play a role in the prevention of ovarian and breast cancers. The traditional preparation of soul food vegetables often consists of high temperatures or slow cooking methods, which can lead the water-soluble vitamins (e.g., Vitamin C and the B complex vitamins) to be destroyed or leached out into the water in which the greens cooked. This water is often consumed and is known as pot liquor. Because it contains micronutrients from the greens cooked in it, pot liquor contributes to the nutritional value of a meal when consumed. Peas and legumes are inexpensive sources of protein, and they also contain important vitamins, minerals, and fiber. Dishes and ingredients See also American cuisine High on the Hog: How African American Cuisine Transformed America Comfort food List of American foods Cuisine of the Southern United States Native American cuisine Soul Food Junkies, a documentary Louisiana Creole cuisine Cajun cuisine African cuisine Cuisine of New Orleans Indigenous cuisine of the Americas Black veganism West African cuisine Ethnic cuisine List of cuisines Texan cuisine Slave health on plantations in the United States#Slave diet Romani cuisine Barbecue Barbecue in North Carolina Barbecue in the United States Memphis-style barbecue List of American desserts List of foods of the Southern United States List of American foods Cuisine of Houston Cuisine of Atlanta Cuisine of Kentucky Thanksgiving dinner Cuisine of Antebellum America Mexican-American cuisine Cuisine of the Pennsylvania Dutch Italian-American cuisine Greek-American cuisine American Jewish cuisine Filipino-American cuisine American Chinese cuisine Kool-Aid References Further