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Black-Eyed Peas for Good Luck and for Good Health

Looking for a great way to get your New Year off to a healthy start? Try a good dose of black-eyed peas! The bonus: you just may get a little good luck for healthier eating in this New Year!

Eating black-eyed peas on New Year’s Day traditionally brings good luck and prosperity in the upcoming year.  But enjoy them any day to reap the nutritional benefits:


·       Black-eyed peas are high in fiber which helps provide the feeling of fullness after eating that can curb overeating.  This can be helpful with weight management.  They also provide protein,   complex carbohydrate, folate, magnesium, zinc, calcium, iron, potassium, among other nutrients and are low in fat and sodium.


·       Black-eyed peas are very low in sodium unless salt has been added.  No added salt canned black-eyed peas are available.


The following slow cooker black-eyed pea recipe is simple to prepare and deliciously seasoned with spices for flavor and minimal added salt.    


Slow Cooker Black-Eyed Pea Recipe


6 cups water

1 tablespoon minced garlic

½ teaspoon ground black pepper

½ teaspoon cayenne pepper

½ tablespoon ground cumin

½ teaspoon salt

3 whole bay leaves

1 pound dried black-eyed peas

1 cup chopped onion


Pour water in slow cooker.  Add garlic, black pepper, cayenne pepper, cumin, salt and bay leaves.  Stir to combine.  Sort and rinse the black-eyed peas.  Add them to the slow cooker.  Cover and cook on high for 3 to 3 ½ hours or on low for 6 to 7 hours.   Cooking time can vary due to individual slow cookers.  Remove bay leaves before serving.  This recipe makes 8 servings.  Each serving contains approximately 142 calories.


Becky Varner, MS RD LD


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