Healthy, Quick & Lucky Black-Eyed Pea Stew
By Dennis Linden
Over half of the U.S. adult population, some 154 million, qualify as overweight or obese. Another 29 million of us have Diabetes, many as a direct result of being overweight. Then there are the 23.9 million overweight children dutifully following the example of their XXL adult role models. Diabetes and these extra pounds cost this country billions annually in both medical and economic resources, not to mention the effect these weight-related maladies have on a person’s overall mental well-being and happiness. However, both diabetes and being overweight are very manageable, even preventable, with a few lifestyle tweaks. By maintaining a sensible diet in conjunction with some consistent exercise, no matter how minimal, we can all be in total control of our own weight. One easy way to start taking that control is to make decisions about the foods we eat based on the glycemic index [GI] and glycemic load [GL].
Simply put, our bodies convert all foods into sugar calories that provide energy to the body via the bloodstream. The Glycemic Index assigns a score of 1 to 100 to all foods based on how quickly the body converts that food into sugar. Foods that break down slowly enable the body to assimilate these calories of energy more efficiently without overwhelming the body with more sugar than it can process. While this is especially important for people with diabetes who process sugars much slower than others, everyone can benefit from foods with low glycemic scores since they also reduce appetite and encourage the metabolism to burn body fat. Conversely, a diet of foods high on the glycemic charts has been proven to increase appetite and impede effective fat oxidation.
A QUICKIE GLYCEMIC PRIMER:
Ingredients
Extra virgin olive oil, I used Early Harvest Greek EVOO
1 large yellow onion, chopped
4 garlic cloves, chopped
1 green bell pepper, chopped
3 carrots, peeled and chopped
1 lb. Roma Tomatoes, diced tomato
1½ cups vegetable broth
1 dry bay leaf
1½ teaspoon ground cumin
1 teaspoon dry oregano
½ teaspoon paprika
Salt and black pepper to taste
2 pkgs Melissa’s Steamed Blackeye Peas, rinsed
1 oz Lemon juice
1 cup Fresh parsley, chopped
Preparation
In a large pot or Dutch oven, heat extra virgin olive oil over medium heat till shimmering but not smoking. Add onions and garlic, sauté briefly until translucent and fragrant. Add bell peppers and carrots. Cook for 5 minutes, tossing regularly.
Add diced tomatoes, water, bay leaf, spices, salt and pepper. Raise the heat and bring to a boil. Add in the blackeye peas. Cover part-way and let simmer for 15 minutes to meld all flavors and occasionally stir. (If the stew looks too dry, add a tiny bit more broth.)
Finally, stir in lemon juice and parsley.
To Plate: Transfer to large soup bowls, add a generous drizzle of extra virgin olive oil. Enjoy with a slice or two of the many choices of low-carb, hearty sprouted breads readily available, both fresh and frozen, in most full-service retail markets.
Simply put, our bodies convert all foods into sugar calories that provide energy to the body via the bloodstream. The Glycemic Index assigns a score of 1 to 100 to all foods based on how quickly the body converts that food into sugar. Foods that break down slowly enable the body to assimilate these calories of energy more efficiently without overwhelming the body with more sugar than it can process. While this is especially important for people with diabetes who process sugars much slower than others, everyone can benefit from foods with low glycemic scores since they also reduce appetite and encourage the metabolism to burn body fat. Conversely, a diet of foods high on the glycemic charts has been proven to increase appetite and impede effective fat oxidation.
A QUICKIE GLYCEMIC PRIMER:
- The glycemic index of a food compares its effect on blood sugar level to that of pure glucose, which has a score of 100. White breads, which are made of processed white flour, are at the top of this scale, scoring a “perfect” 100 on the glycemic index. For perspective, a score of 55 or below denotes a low glycemic index food; 70 or above is considered very high. Serving size is not a consideration in arriving at a food’s Glycemic Index number.
- The glycemic load, on the other hand, focuses on how much digestible carbohydrates (sugars) a food contains in a typical single serving, which is defined as approximately 3.5 ounces. For glycemic load, a score of 20 or more is high, while 10 or less is low.
For Southerners, New Year’s Day must include the most important meal of the entire new year. That is, a Black-Eyed peas dish that is a mix of a few traditional ingredients, a large measure of superstition with a dash of hope for the future. This original recipe came out of necessity during the days of the Civil War when the Union army pillaged the South, confiscating crops and livestock to use as provisions for their troops. Southerners were left with little to survive except peas and greens since Union soldiers considered “field peas” and greens to be fit only for animal fodder. Since the dishes made with these ingredients saved many a family from starvation during those times, the superstitious-religious culture of the region turned lemons into lemonade, so to speak, by imposing the only items left to eat with extra spiritual powers. Over time, a dish that supported the myth evolved into a mandatory meal of three essential ingredients: Black-eye peas, greens and hog jowl or fatback.
Black-eyed peas are supposed to bring good luck in the coming year, with many traditions holding that you must eat at least 365 of them; in fact, the more peas consumed, the better the luck over the upcoming year. Sounds like the perfect marketing campaign dreamt up by the Black-eye Pea Growers Association and the envy of all fresh produce growers who can only wish that their crops had a day people had to eat them for good luck! The good news is that Black-eyed peas have a low glycemic index (GI) of 38, which means they are digested and absorbed slowly, enabling blood sugar levels to increase gradually. Black-eyed peas are a good source of complex carbohydrates, vitamins, and minerals. Black-eyed peas are high in potassium and magnesium, which help maintain healthy blood pressure levels. They are also high in soluble fiber, which can help lower cholesterol levels and are a great plant-based protein source for vegetarians and vegans. One of the improved ingredients to the original recipe is Melissa’s Steamed Black-eye Peas, which makes this dish possible to prepare on January 1 rather than December 31 as the overnight soaking of the peas is completely eliminated by simply opening a convenient package or two of these delicious, precooked peas and stirring them right into the pot.
The greens can be either turnip, collard, or a mix of greens. They bring wealth in the New Year and as with black-eyed peas, the amount of wealth you have is directly proportionate to how much you eat! Collard greens are high in fiber and water, which can help with digestion. Turnip greens are among the top foods in terms of the Aggregate Nutrient Density Index (ANDI) score. A group of cruciferous vegetables, including turnip greens, all earn the highest possible score of 1,000 points. The blend of these greens is a good source of vitamins A, C, and E, as well as calcium, folate, iron, and fiber.
So far, so good, nutritionally, if one follows the traditional recipe. However, the Pork Industry Association somehow worked its way into this tradition, probably because Southern cuisine has another tradition of consuming a lot of added fats, fried food, organ meats and processed meats products that are all associated with increased risk of several chronic diseases. Fatback is very tough and extremely salty. It looks just like a thick slice of bacon but is more difficult to chew. As one of the cheapest cuts of meat, it is mostly pure animal fat, which is generally considered the least desirable type of dietary fat. Fatback can be eaten as an entrée or used as a seasoning for many dishes, such as green beans, collard greens, and fried corn. Hog jowl comes from the part of the pig that connects its head and trunk. It's high in fat and calories, so it should be eaten in moderation. Hog jowl is sometimes called "poor man's bacon" because it has larger, fewer layers of fat and meat than pork belly. Eating either on the first day of the new year is supposed to ensure good health for the entire coming year! Like bacon, both are delicious, though neither could be described by nutritious or doctors or just using plain old culinary common sense as contributing anything to one’s long-term health profile, except maybe heart disease.
The recipe below will work the same good luck for those inclined to such superstitions without the artery-clogging fat. Also, the turnip and collard greens have been replaced with more readily available ingredients common to all parts of the country as well as adding more flavor to replace the pork fat. If these greens are easily sourced, then add them – a little extra cup or two of wealth in beneficial vitamins and nutrients is always a good thing. Good luck on demand with a few healthier tweaks over this Civil War recipe! Happy New Year!
Lucky Black-eye Pea Stew
Ingredients
Extra virgin olive oil, I used Early Harvest Greek EVOO
1 large yellow onion, chopped
4 garlic cloves, chopped
1 green bell pepper, chopped
3 carrots, peeled and chopped
1 lb. Roma Tomatoes, diced tomato
1½ cups vegetable broth
1 dry bay leaf
1½ teaspoon ground cumin
1 teaspoon dry oregano
½ teaspoon paprika
Salt and black pepper to taste
2 pkgs Melissa’s Steamed Blackeye Peas, rinsed
1 oz Lemon juice
1 cup Fresh parsley, chopped
Preparation
In a large pot or Dutch oven, heat extra virgin olive oil over medium heat till shimmering but not smoking. Add onions and garlic, sauté briefly until translucent and fragrant. Add bell peppers and carrots. Cook for 5 minutes, tossing regularly.
Add diced tomatoes, water, bay leaf, spices, salt and pepper. Raise the heat and bring to a boil. Add in the blackeye peas. Cover part-way and let simmer for 15 minutes to meld all flavors and occasionally stir. (If the stew looks too dry, add a tiny bit more broth.)
Finally, stir in lemon juice and parsley.
To Plate: Transfer to large soup bowls, add a generous drizzle of extra virgin olive oil. Enjoy with a slice or two of the many choices of low-carb, hearty sprouted breads readily available, both fresh and frozen, in most full-service retail markets.
