Black-eyed peas have always been the “good luck food” to welcome in the new year. But black-eyed peas bring more than good luck. They are a nutritional powerhouse loaded with fiber, zinc, iron, magnesium, phosphorus and quality plant-based protein – all for only 90 calories per serving.
Although we call this food a pea, it is actually a bean. And what I love about black-eyed peas is that you don’t have to soak them overnight like other beans. I do like to do a hot soak with my black-eyed peas for about 5 minutes so they soften up just a bit. I then add water (or, broth if you want to make a soup) bring them to a boil and simmer with a lightly closed lid for about an hour. If you are making a soup, add some of your favorite veggies to simmer while your black-eyed peas are cooking. Some good ideas would be onion, kale or cabbage. Many people like to add ham for additional flavor, but you can also use pre-cooked turkey or extra lean ground beef.
I like to throw my cooked black-eyed peas into salads or dips to pump up the fiber and protein content of dishes. Here are a couple quick and tasty ideas for you to try this new year.
6-Ingredient Texas Caviar
2 cups boiled black-eyed peas (or, one 16-oz can, drained and rinsed)
2 cups boiled black beans (or, one 16-oz can, drained and rinsed)
1 cup cooked corn (or, 8 ounces canned, drained)
1 cup chunky salsa
3 T fresh cilantro, chopped
fresh avocado, diced
Combine all ingredients except for the avocado and mix well. Refrigerate for at least 2 hours. Add avocado when ready to eat. Enjoy as a side dish or a dip with sliced cucumbers or wrapped in bib lettuce.
Black-Eyed Pea Salad
4 cups boiled black-eyed peas
3 cups grape tomatoes (sliced in half)
1 cup chopped red onion
Balsamic vinaigrette to taste
Mix together well and refrigerate for at least 2 hours. Add dressing when you are ready to serve. Enjoy as a side dish or add brown or wild rice to make it a main entrée and serve with a mixed garden salad.
From our home to yours, we wish you a Happy & Healthy New Year!
No information on this site should be used to diagnose, treat, prevent or cure any disease or condition.
About Angela Lemond
Angela is a registered dietitian nutritionist (RDN) and co-owner of Lemond Nutrition. She left a successful career in corporate marketing a in 2000 to pursue her love for nutrition. After graduating with honors from the University of Texas Southwestern coordinated dietetics program, she began her career at Children's Medical Center in Dallas (now Children's Health). She trained in all areas in the hospital before landing in cardiology then gastroenterology and eventually helped start the LEAN (Lifestyle, Exercise & Nutrition) Families program for overweight children. Angela started her private practice in 2008 and left Children's in 2009. Most recently, she has co-authored and is certified as a Freedom Wellness dietitian coach.
After transitioning out of inpatient pediatrics, she started understanding the importance of wellness across the family unit. Angela loves to motivate all ages to show folks the power food has to help achieve their goals and purpose in life. Whether that be helping someone with a medical problem that food can provide therapy for, or for general wellness. The behavioral aspects of eating cannot be understated. Angela loves to coach her patients and clients on the what, when and how of eating well for their specific goals. Areas she feels the most passionate about are family wellness, eating disorder recovery and digestive issues.
Angela is a national spokesperson for the Academy of Nutrition and Dietetics, which is the 100,000 member professional organization for food and nutrition professionals across the world. Quoted nationally on hot nutrition topics, her specialties revolve around children, families and general wellness.
Angela is married with two children - Hannah age 15 and Evan age 12.
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A note from Angela:
It is my honor that you came to visit our website! If you are looking for nutrition services for you, your child, family or even if you are looking to hire us for a wellness presentation or write an article - it's important to me that you know some background on what drives our company's passion. When it comes to food and nutrition guidance, it needs to come from someone you know cares and understands.
Be sure to read our mission, vision and motto. We know that it's important that you know who you are putting your trust in to optimize your health. The staff here truly puts their heart into everything they do - each have unique skills, personalities and specialties.
Read more about my personal inspiration here.
We have have people that have gone before us and mentored us along the way. Be sure to thank them. I would like to give a special recognition for the those poignant people in my life here.
In Health & Wellness,
Angela Lemond, RDN, LD