Gourmet Soul Food Can be both delicious and Healthy!
Collard greens are an excellent source of vitamin A, vitamin C, and calcium, a rich source of vitamin K, and a good source of iron, vitamin B-6, and magnesium. Collard greens contain nutrients with many possible health benefits, such as boosting bone health, liver function, and digestion. They may also help prevent cancer, improve sleep, and enhance hair and skin health. The cruciferous family are part of the cruciferous vegetable family. Collard greens are leafy vegetables that are similar to kale. They rank as one of the most nutritious foods in the world, rich in vitamins, minerals and fiber.
Black-eyed peas are rich in nutrients, including vitamin A, folate, manganese, and fiber. These nutrients may help lower blood pressure, support digestion, maintain skin health, and more. They're also a good source of several important micronutrients, including, copper, thiamine, and iron. One cup (170 grams) of cooked black-eyed peas contains the following Calories: 194. Protein: 13 grams. Black eyed peas are a rich source of complex carbs, which take longer to digest than simple carbs, provide energy and fiber, and help with weight loss. Black eyed peas are also an excellent source of: Calcium. Iron. Black-eyed peas are important for heart health as well. When following a diet for your heart, be sure you include these little wonder beans. They contain physoterols. These little gems help reduce your cholesterol levels, which is a crucial component to maintaining good heart health.
Okra is rich in vitamins A and C, as well as antioxidants that help reduce the risk of serious health conditions like cancer, diabetes, stroke, and heart disease. Okra is also a good source of: Magnesium. Folate. Okra pods can even be eaten raw. The less cooked okra is, the better it is for you. It's high in fiber, folate, antioxidants, and vitamins A and C. Slice off the stem, cut the pods into 1-inch pieces and give them a quick saute' to reduce the green taste. Although the consumption of okra is safe and helps improve the immune system, it may trigger negative effects in some people. Gas, diarrhea, and cramps are a few of its side effects.
Okra and Black Eyed Peas
This recipe is a classic Southern side dish perfect for potlucks. Adding the okra toward the end of cooking guarantees a tender--not mushy--texture.
1 tablespoon extra-virgin olive oil
1 small tomato chopped or diced
1 medium Red or Spanish onion, coarsely chopped
1 large clove garlic, finely chopped
3 cups low-sodium chicken broth or Vegetable broth
2 small bay leaves, preferably fresh
2 cups black-eyed peas, fresh or frozen (thawed)
1 pound fresh okra, stem ends trimmed, cut into 1-inch pieces
½ teaspoon salt
½ teaspoon freshly ground pepper
¼ teaspoon cayenne pepper, or to taste
½ teaspoon fresh ginger
Instructions: Heat oil in a large saucepan over medium heat. Add onion; cook, stirring, 3 to 5 minutes. Add garlic; cook 1 minute. Add broth and bay leaves; bring to a boil. Stir in peas.
Reduce heat; simmer, stirring occasionally, for 20 minutes. Add okra, salt, pepper, ginger, and cayenne. Simmer until tender, about another15 minutes.
Gourmet Collard Greens
20 ounces collard greens, de-stemmed and chopped
1⁄2 cup sun-dried tomato, chopped (I use Valued Naturals)
1(15 ounce) can low-sodium pine nuts, drained and rinsed
5 garlic cloves, minced
8 ounces baby bella mushrooms, halved and sliced
1⁄2 cup walnuts, chopped
1⁄2 tsp extra virgin olive oil teaspoon oil (to coat pan)
2 tablespoons dry sherry or Cherry Kijafa
1.Wash, de-stem and chop the collards and set aside. The easiest way to prepare collards is to work from the back of the leaf. Slice down each side of the stem and put leaves in a pile. Roll the pile of leaves and slice thinly crosswise, then slice diagonally into 1 to 2 inch pieces.
2.Chop sun-dried tomatoes. Add tomatoes and pine nuts to collards and set aside.
3.Chop garlic and mushrooms. Combine and add chopped walnuts and set aside.
4.Coat a large covered non-stick frying pan or Dutch oven (at least 5 quarts) with oil and add garlic mushrooms, walnuts and sherry. Sauté until soft, stirring frequently to prevent sticking.
Add collard mixture and cook covered over medium heat, stirring frequently until greens are wilted and tender but still nice and green. Add more sherry if needed to prevent sticking.