Black Eyed Peas

1/31/2013

 
Black-eyed peas are a great source of protein, although they need to be served with a whole grain such as brown rice in order for a complete protein...One serving of Black-eyed peas contains 10 percent of your daily iron needs...Iron plays a key role in oxygen transport...So, when iron is lacking in your diet it can negatively affect your physical work performance due  to a decrease in oxygen transport to the working muscles...However, your body does not absorb all of the iron in non-meat sources...To better receive the absorption of iron from non-meat sources such as Black-eyed peas, make sure to consume them with either a meat such as chicken or vitamin C such as a glass of orange juice...As always, stay clear of caffeinated beverages, especially while consuming a meal high in iron...Caffeine inhibits iron absorption...Like many legumes, black-eyed peas contain soluble fiber, which helps your body get rid of cholesterol, thereby lowering your risk of heart disease...

Black-eyed peas naturally contain no fat cholesterol or sodium...When people prepare them, that is when fat and these other non-essential ingredients are used...To avoid this, soak the black-eyed peas in water overnight...Then, simmer the black-eyed peas on the stove for 2 hours...Use 3 cups of water per 1 cup of peas...You can also simmer them in a crock pot for 6-8 hours...Salt to taste...Use sparingly of course...You can also obtain black-eyed peas from a can...Be sure to use a low sodium source...

NUTRITION FACTS
Serving size: ½ cup black-eyed peas
Calories 70 Calories 
Total Fat: 0g
Total Carbohydrate: 16g
Dietary Fiber: 4g 
Protein: 3g      
Vitamin A: 15%
Vitamin C: 4%
Calcium: 10%
Iron: 6%
*Percent Daily Values are based on a 2,000 calorie diet
 



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