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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for cross-contamination or unspecified natural flavors in sliced ham.

 

“Do Southerners laugh at different things than Northerners do? Yes--Northerners."
Roy Blount, Humorist

The refrigerator light goes on...

You wouldn't think that black eyed peas are all that good for you, but they are. The cheap, lowly black eye is a member of the legume family and chock full of everything good for you. A great ingredient as a side dish with your Oven Fried Chicken or used in a salad.

Legumes and Heart Disease

There is very good evidence that eating legumes lowers the risk for heart disease. Research by a group looking at almost 10,000 men published in November 2001 showed that even one serving of lentils or chick peas a week lowers the risk of heart disease. And the best part is that the more you eat, the lower the risk. Eating legumes 4 times or more per week reduces the risk of heart disease by as much as 22%.


 

Black Eyed Peas - Low Sodium Version



Servings = 6 | Serving size =1 cup

Cooking Time = 120 Minutes

This recipe can be multiplied by 2,3,4.

This recipe can be divisible by 2.

This recipe is better if made the night before and it keeps well for about 48 hours in the fridge.

3 quarts water
2 1/3 cups dried black eyed peas
1 tsp canola or grapeseed oil
1 ounce lean ham
1 medium onion
2 ribs celery
6 cups water
1/4 tsp salt
1/8 tsp fresh ground black pepper

Rinse the peas well and place in a large pot. Cover with cold water and soak for at leas an hour (overnight if possible). Drain the peas.

** Canned no salt added black eyed peas may be used. Rinse well. You will need two 15 ounce cans for this recipe. Drain and rinse the canned beans well. **

Place a large sauce pan over medium heat. Add the oil and lean ham. Cook until the ham is browned well.

Add the onion and celery and cook for about 5 minutes stirring frequently.

** If you are using canned beans start with only three cups of water and add more as needed.

Add the black eyed peas, water and pepper. Reduce the heat to medium-low and cook for about two hours until the beans are tender. You may need more water during cooking.

** If you are using canned beans the cooking process will take an hour at the most.

Nutrition Facts

Serving size = 1 cup

Servings = 6

.

Amount Per Serving

Calories 126 Calories from Fat 14
  % Daily Value
Total Fat 2g 3%
    Saturated Fat 0g 2%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 3mg 1%
Sodium 173mg 7%
Total Carbohydrates 21g 7%
    Dietary Fiber 6g 38%
    Sugars 4g  
Protein 8g  
Vitamin A 1% Vitamin C 5%
Calcium 3% Iron 13%
Vitamin K 6 mcg Potassium 325 mg
Magnesium 51 mg