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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. Heinz brand apple cider vinegar is gluten-free.

 

"The South is the only place in the world where nothing has to be explained to me."
-Woodrow Wilson, 28th President of the United States

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

As with the wide variety of cabbages you can find in the market there are lots of different legumes (some of which you probably didn't think were related to each other).

In botany the term legume has two meanings. Legume is a species of plant but the term also refers to any fruit that develops seeds lined up in a pod (most often the pod splits open down a seam on one side like "peas in a pod"). Legumes are also known as Pulses.

Legumes are great sources of protein and fiber.


 

Black Eyed Pea Salad



Servings = 4 | Serving size =about one cup

Cooking Time = 90 Minutes

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

This healthy 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 medium carrot
1 rib celery
2 Tbsp red onion
1/3 green bell pepper
1 Tbsp olive oil
1 Tbsp pure maple syrup
2 Tbsp apple cider vinegar (Heinz is gluten-free.)
1/2 tsp salt
1/8 tsp fresh ground black pepper
2 Tbsp fresh dill

Rinse the peas well and place in a large pot. Cover with cold water and soak overnight if possible. Drain the peas and replace with 3 quarts of cold water. Cook the peas for about an hour.

** An alternative quick method is to place the peas in a pot and cover with cold water. Bring to a boil and cook for two minutes. Remove the peas from the heat rinse and lest stand one hour. Rinse and place in a pot with 3 quarts of cold water. Cook the peas for about an hour until soft.

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

When the beans are cooked, drain well and cool. Place in a medium mixing bowl and add the carrot, celery, bell pepper, olive oil, maple syrup, vinegar, salt, pepper and fresh dill. Toss well and chill at least an hour.

Nutrition Facts

Serving size = 1 cup

Servings = 4

.

Amount Per Serving

Calories 208 Calories from Fat 36
  % Daily Value
Total Fat 4g 6%
    Saturated Fat 1g 3%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 320mg 13%
Total Carbohydrates 33g 11%
    Dietary Fiber 9g 38%
    Sugars 9g  
Protein 10g  
Vitamin A 55% Vitamin C 24%
Calcium 5% Iron 19%
Vitamin K 10 mcg Potassium 499 mg
Magnesium 75 mg