This information may be reproduced for educational purposes. Please credit African Heritage & Health and the Oldways Nutrition Exchange.

www.oldwayspt.org

DEMO

Oldways Black-Eyed Pea SaladBlack-eyed peas have long been symbolic in African American culture and cuisine. At New Year’s, black-eyed peas are traditionally eaten to bring good fortune in the coming year. No cooking required with this recipe, which brings crisp, bright flavor and heritage to any table.

Yield: 6 servings

Ingredients2 cans (15 oz. each) black-eyed peas, drained and

rinsed1 celery stalk, cut into ½-inch dice½ medium-size red onion, cut into ½-inch dice½ red bell pepper, cut into ½-inch dice3 tablespoons apple cider vinegar2 tablespoons extra-virgin olive oilJuice from ½ lemon½ cup chopped fresh dill or parsleySalt and freshly ground black pepper

Directions1. Combine the black-eyed peas, celery, onion, and

pepper in a large bowl.2. Whisk together the vinegar, olive oil, and lemon juice in a small bowl until well blended. Add to

the black-eyed pea mixture along with the fresh herbs and salt and pepper to taste and stir gently until well combined.

Nutrition InformationCalories: 140, Fat: 4g, Saturated Fat: 1g, Sodium: 180mg, Carbohydrate: 21g, Fiber: 5g, Protein: 7g

This information may be reproduced for educational purposes. Please credit African Heritage & Health and the Oldways Nutrition Exchange.

www.oldwayspt.org

DEMO

Black-Eyed Pea Salad - Talking Points Research shows fewer than half of Americans know dry beans and peas are a vegetable. They

are nutrient dense and contain health-enhancing antioxidants.

• Whilebeansvaryinshape,size,color,textureandflavor,theyalloffersimilarnutrients,includingprotein,fiber,folate,manganese,magnesium,copper,ironandpotassium.

• Dry beans, peas, and lentils, AKA legumes or pulses, are one of the world’s oldest crops.

• Including a source of fat (dressing, oil, nuts, avocado, cheese) in a salad dramatically increases the absorption of fat-soluble vitamins and antioxidants.

• Extravirginoliveoilisderivedfromthefirstpressingoftheolivesandhasthemostdelicateflavor.Itcontainsheart-healthymonounsaturatedfatsandcarotenoids.

• Oils should be stored in a cool dry place and used within 6 months after opening.

• Red bell peppers are sweet and kid-friendly, and contain more than 50% more vitamin C and eight times the vitamin A of green peppers.

• Inadditiontoantioxidants,recentresearchhasshownthatceleryhasanti-inflammatoryhealthbenefits.AservingalsoprovidesathirdofthedailyvitaminKrequirement.

• Fresh dill contains compounds that neutralize oxidized molecules that would otherwise do damage in the body. You can freeze leftover dill—simply wash, dry, and chop the dill and place in ice cube trays. Fill the trays with water to cover the dill and freeze.

• Drain and rinse canned beans to reduce up to 40% of the sodium.

• LemonsarenotonlyagoodsourceofvitaminC,theycontainflavonoidcompoundsthathaveantioxidant and anti-cancer properties.

This information may be reproduced for educational purposes. Please credit African Heritage & Health and the Oldways Nutrition Exchange.

www.oldwayspt.org

DEMO

Black-Eyed Pea Salad - Equipment List

FoodDepending on time available, you can have the ingredients pre-measured or measure them during the demo. It’s a good idea to have the ingredients in their original form (even if you have them premeasured and prepped) so folks can easily identify them in the store.

2 cans (15 oz. each) black-eyed peas, drained and rinsed1celerystalk,cutinto½-inchdice½medium-sizeredonion,cutinto½-inchdice½redbellpepper,cutinto½-inchdice3tablespoonsapplecidervinegar2 tablespoons extra-virgin olive oilJuice from ½ lemon½cupchoppedfreshdillorparsleySalt and freshly ground black pepper

UtensilsMeasuring spoons and cupsSmall mise-en-place bowls for measured ingredientsCutting board Chef knifeJuicer to juice the lemon (or simply cut in half, prick with a fork, and squeezeintoasmallbowlandremovetheseeds)

Large bowl to mix ingredientsSmall bowl and whisk to whisk the vinegar, olive oil and lemon juiceRubber or wooden spoon to combine salad ingredientsServing spoon for platingHand towelsApron

For samplingSmall platesForks Napkins