Southern Heritage Diet: Salmon Patties, Soup Beans & Cornbread

Home cooking is a pillar of traditional heritage diets and one of the best ways to take control of your health. Cooking connects us to the food we eat, preserves the techniques that societies have developed over generations, and can be an incredibly enjoyable activity. 

Appalachian cooking is all about resourcefulness and heritage. Families passed down recipes, each with small variations. Salmon patties became popular in Appalachia in the early 20th century, largely due to the rise of canned salmon.

For Appalachian families, especially in coal towns or farming communities, canned goods were a lifeline during hard times. Canned salmon, in particular, offered a source of protein that didn’t require refrigeration or fresh meat access.

After the late 1800s, commercial canning of salmon became widespread in the Pacific Northwest. This made salmon shelf-stable, affordable, and available even in landlocked, rural regions like Appalachia. Salmon patties really took hold during the Great Depression and World War II, when families had to stretch every dollar. 

The government subsidized salmon during the Great Depression because a diet deficient in meat, eggs and milk and high in corn meal led to niacin deficiency. This caused the disease pellagra, which swept the poor people of the south living off cornbread and beans.

A single can of salmon and a single egg mixed with flour or cornmeal made enough salmon patties to feed a family and enough protein to unlock the niacin in the cornmeal, halting the issue. To this day the USDA still provides canned salmon in their free commodity supplemental food program. 

Salmon patties became a kind of comfort food, showing up at church suppers, family dinners, and even holiday meals. They were also an affordable way to feed a crowd and often served with staples like beans, fried potatoes, cornbread, or coleslaw. 

One of the most Southern meals known to man is salmon patties, soup beans, and cornbread, which has an historical place in southern cuisine.   The recipe was simple with just canned salmon, a binder like egg or corn meal, and some seasoning. Fried in a skillet, they were quick and filling.

 To Southerners, soup beans is a name for a bean soup everyone makes. Simple, traditional, and southern, through and through. Many consider beans to be a true southern delicacy. 

Soup beans are a simple, hearty, and frugal dish often made with dried beans, cooked slowly with seasonings to create a comforting meal. They’re a staple in Southern Appalachian cuisine and are popular for being budget-friendly and nutritious.

Listed below are my three recipes for salmon patties, beans, and cornbread. All recipes learned at the feet of my parents and grandparents, who were all southerners and who feasted on a southerndiet throughout their lives.

Basic Soup Beans Recipe

Ingredients:

1 pound dried beans (pinto, navy, great northern, or a mix)
6-8 cups water or broth (chicken, vegetable, or beef)
1 ham hock, bacon, or smoked turkey leg (optional for flavor)
1 onion, diced
2-3 cloves garlic, minced
Salt and pepper to taste
Optional seasonings: bay leaf, thyme, paprika, or chili flakes

Directions:

Prepare the Beans:

Sort the beans thoroughly to remove dirt or debris., and then rinse beans. 

Soak the beans overnight in cold water, or use the quick soak method: 

Boil the beans for 2 minutes, remove from heat, cover, and let sit for 1 hour. 

Drain and rinse.

Cook the Beans:

In a large pot, combine the soaked beans, water or broth, and your meat.

Add diced onion, garlic, and any seasonings.

Bring to a boil, then reduce to a simmer. 

Cover and cook for 1.5 to 2 hours, or until the beans are tender.

Season and Adjust:

When beans are soft, remove the meat (if added), shred it, and return to the pot.

Add salt, pepper, and any additional seasonings to taste.

Simmer for another 10-15 minutes to blend the flavors.

Serve:

Serve hot with cornbread, rice, or greens on the side.

Leftovers can be stored in the fridge for up to 5 days or frozen for longer storage.

Tips for Frugal Soup Beans:

Stretch the Meal: 

Add diced potatoes, carrots, or greens like kale or collards to make it heartier.

Use What You Have: Experiment with different beans, spices, or leftover vegetables.

Save Money: Buying dried beans in bulk is much cheaper than canned beans.

Salmon Patties 

Ingredients:

1 large can of Salmon

2 teaspoons onion powder

2 teaspoons dill 

3/4 cup cornmeal

1 or 2 eggs

2 tablespoons vegetable oil

Directions:

Open and drain juice from one can of salmon.

Place into a bowl and break up the bones. 

Using your hand, combine to a uniform consistency. 

Add the onion, dill weed, cornmeal, and egg.

Mix well and form into patties.

Add vegetable oil to your skillet and heat up.

Add salmon patties and cook until browned.

Flip and cook on the other side until brown.

Remove from skillet & drain.

Serve with tartar sauce.

Cornbread 

Ingredients:

2 cups white cornmeal

1 & 1/2 cups buttermilk

1 large egg

1/4 cup vegetable oil

Pam type spray to coat pan

Directions:

Preheat oven to 375 degrees.

Place oil in your cooking vessel and place in oven to heat for a few minutes.

Place cornmeal, buttermilk, and egg in bowl and mix together.

Remove pan from oven and pour hot oil onto cornbread batter and stir the oil into the batter.

Spray cooking vessels with cooking spray and add batter.

Place in the oven and cook for 25 to 35 minutes or until done. 

Allow cornbread to cool completely or eat it hot from the oven.

Belinda

Homemaker at Heart

Mortgage & Debt Free~ Living within our Means ~My Linktree

~ She looketh well to the ways of her household ~Proverbs 31:27