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Improve Your Urinary Health with Collards and Black-Eyed Peas

WakeMed Health & Hospitals Diet & Nutrition

Black-eyed peas and collards offer more than the promise of luck and wealth. When prepared without salt or salty pork products, they offer health benefits too.

Also known as cowpeas, black-eyed peas are actually beans, and they are packed with health benefits, some of which are outlined below.

6 Health Benefits of Black-eyed Peas

Black-eyed peas are good for you! Some of the health benefits include:

  1. Low-fat
  2. Packed with soluble fiber (helps block the absorption of cholesterol and stabilize blood sugar levels)
  3. Contains B vitamins (helps break down carbohydrates and protein to produce energy)
  4. Contains vitamin A (good for your vision)
  5. Contains vitamin K and potassium
  6. Considered low oxalate too (good source of protein for people who have kidney stones)

5 Health Benefits of Collard Greens

In North Carolina, collard greens are a staple vegetable. Health benefits include:

  1. Rich in vitamins A and K and the B vitamin, folate
  2. Reduces urinary excretion of calcium
  3. May prevent certain cancers (thanks to its soluble and insoluble fiber)
  4. Contains alpha-lipoic acid, an antioxidant shown to lower glucose levels (good for diabetics)
  5. Prevents cholesterol absorption

Recipe Corner: Greens & Beans

Servings: 2-3

INGREDIENTS

  • 2 pounds collards, mustard greens, baby spinach or kale (remove stems, tear in bite-size pieces)
  • 2 tablespoons olive oil or canola oil
  • 1 medium red onion, finely chopped
  • 5 cloves garlic, minced
  • I large tomato, diced
  • 1 19-ounce can black-eyed peas, drained and rinsed, no salt added if possible
  • ½  teaspoon cayenne pepper or black pepper
  • ¼ tsp. cinnamon
  • ¼ tsp. dried ginger
  • ½  cup unsalted chicken broth, or vegetable broth

INSTRUCTIONS

  1. In a skillet, over medium-high heat, heat the olive oil.
  2. Add the onion and sauté until translucent. Add the garlic and tomato. Cook till tomato is soft.
  3. Add greens, a small batch at a time. Cook till wilted.
  4. Add in all the other ingredients. Cook for about 5 minutes until everything is mixed well.
  5. Serve warm over a bed of cooked brown rice.

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