Loading ...Healthy RecipesSuper Greens with Black-eyed Peas and Ham
If I had to pick out any one food as a “super food,” it would be greens. They’re loaded with “methyl donors” like folic acid and sulforaphane as well other nutrients like vitamin C, beta carotene and other antioxidants. But unless you were raised in the Southern United States, you may not have acquired a taste for them. While this recipe calls for collard greens, any greens could be used, and they all have similar nutrient content.
Greens are best in my opinion when cooked with a bit of a savory flavored meat like ham. Adding some sort of bean or legume to the dish ups the ante on nutrients even more. If you haven’t gotten into many greens recipes yet, this is a good one to try.
Serves: 6
Time to Table: 30 minutes
Healing Nutrient Spotlight
Excellent source of vitamin A, vitamin C, folate
Good source of calcium, manganese
Ingredients*
2 T. olive oil
4 cloves garlic, chopped or pressed
1 medium onion, chopped
1 pound collard greens, washed and coarsely chopped
1 tsp dried thyme
1 ½ cup black-eyed peas, drained and rinsed well
8 oz. chicken or vegetable broth
¾ pound nitrite-free ham, cubed
Salt and black pepper to taste
Dash of Tabasco
Lemon wedges
*Use organic ingredients for optimal nutrition
Preparation
In a large Dutch oven, sauté onions in olive oil until soft. Add garlic and thyme and cook for 2-3 minutes. Add collards and cook until greens are wilted. Stir in broth and ham. Cook for another 10 minutes or until heated through. Season to taste with salt, pepper and Tabasco if desired.
Nutrition
200 calories, 15 g protein, 16 g carbohydrates, 7 g fat, 1 g saturated fat, 4 g monounsaturated fat, 1 g polyunsaturated fat, 43 mg cholesterol, 2 g sugar, 5 g fiber, 2994 IU vitamin A, .1 mg riboflavin, .2 mg vitamin B-6, 129 mcg folate, 29 mg vitamin C, 3 IU vitamin E, 130 mg calcium, 1 mg iron, .3 mg manganese, 360 mg potassium, 490 mg sodium
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Tags: black-eyed peas, collard greens, greens, ham, methyl donors
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It sounds so delicious! I did see Jacques Pepin this weekend on PBS and he did a very simple thing with kale–he separated the leaf from the rib, put the leaves on a wire rack(over a cookie sheet or some kind of pan), drizzled olive oil over them, a little salt and put them in the oven maybe at 250 degrees for about 15 or 20 minutes(you could probably go to his website and get the recipe). The leaves are so crispy, crunchy, you cannot believe it and they are delicious!
Entered: February 24th, 2009 at 7:53 pm. PermalinkYour greens and ham and black-eyed peas recipe doesn’t state when to add the peas.
Entered: February 25th, 2009 at 12:24 pm. Permalink