Black-eyed Peas - Good Luck for the New Year!

It seems that every culture has some food that brings good luck for the New Year. In the African American tradition black-eyed peas bring good luck. I cannot swear by this, but a tradition is a tradition and do you really want to tempt fate?

Some African Americans eat black-eyed peas and rice or Hoppin’ John on New Year s Day. In my family black-eyed peas and cornbread was the way to go. Either way, both dishes are excellent sources of protein. In addition to being an excellent source of protein, black-eyed peas are high in iron, potassium, magnesium, B vitamins and complex carbohydrates, which help control blood sugar and lower cholesterol.

Although Southerners cook a wide variety of peas, it seems that Black-eyed peas reign supreme. It seems that everyone I talk to, whether Southerner or not, know about black-eyed peas. It is believed that black-eyed peas were brought to America by slaves. They were planted in the borders of fields by slaves, thus the name, field pea.

Cooking Black-eyed Peas
If you would like to prepare black-eyed peas by starting with the dried kind, here are a few tips to get you started.

1. Pick through the peas. Discard any rocks or other debris, discolored or broken peas.

2. Although not entirely necessary, beans and peas are generally soaked before cooking. It shortens the cooking time. For every cup of beans, use 3 cups of water for soaking.

3. Place peas in water, cover and refrigerate for about 8 hours or overnight. Drain the peas and cook as desired.

 4. One pound of beans or peas is about 2 cups. One pound of dry beans will yield about 5 to 6 cups of cooked peas.

Here are a couple of recipes for you to try your luck with. If you don’t get around to these on New Year’s Day, you’ve got 364 more chances. Good luck and best wishes for a prosperous new year.

Marinated Black-eyed Peas

Serves 8.

Ingredients:
2 cans (15 ounces each) black-eyed peas, drained and rinsed
¾ cup chopped bell peppers, your choice of colors
1 garlic clove
1 small onion, minced
3 Tablespoons red wine vinegar
¼ cup extra virgin olive oil
1 teaspoon dried thyme
2 to 3 medium tomatoes

Directions:

1. In a medium bowl, combine black-eyed peas, bell peppers, garlic, and onion.

2. In a small bowl combine vinegar, olive oil, and thyme. Add to vegetable mixture. Cover and refrigerate for at least 8 hours.

3. To serve, place tomatoes on individual plates. Spoon black-eyed peas onto tomatoes.

Hip Hoppin’ John

Serves 6 side dishes or 4 main dishes.

Ingredients:
1 cup dried black eyed peas
1 bay leaf
1 teaspoon dried thyme
1 teaspoon salt, optional
½ teaspoon black pepper
1 Tablespoon vegetable oil
1 medium yellow onion, chopped
1 garlic clove, minced
½ teaspoon crushed hot pepper flakes
1 small red or green bell pepper, chopped
1 cup long grained or converted white or brown rice

Directions:
1. Pick through peas, discarding broken or discolored peas and any debris, such as rocks. Rinse and drain peas. Place in a large bowl and cover with 4 cups of water. Soak overnight. Drain peas and discard water.

2. In a Dutch oven, cover peas with 5 cups of water. Add bay leaf, thyme, salt (if using) and black pepper. Bring to a boil; reduce heat to low. Simmer until tender, about 40 minutes.

3. In a large skillet, heat vegetable oil. Add onion and garlic; cook until translucent, about 5 minutes. Add onion, garlic, crushed pepper and bell pepper to peas. Stir to mix well. Cook until vegetables are tender.

Cooking the Rice.
Some people cook the rice with the peas and others cook it separately. If you plan to cook the rice separately, reduce the amount of water in the peas by about 2 cups.

Source: Low-fat Soul by Jonell Nash

Gifts from the Heart

For the past 12 days we have focused on good Christmas cookies that just happened to be healthy. We hope that you enjoyed them. We had a lot of fun making them. After all, they were cookies and cookies are supposed to be fun.

Now that you have a few too many cookies, why not share some of them with a coworker or neighbor. They make very nice hostess gifts. Try placing a few cookies in tins or on a pretty Christmas plate. If you are really feeling in the Christmas spirit, try adding hot cocoa mix or a container of tea or coffee.

From those of us working behind the scenes at Discover Foods, have a safe and healthy holiday season. We hope that you will come along with us next year as we continue our quest to learn more about food.

Christmas Cookies - Day 12

Butterscotch Bars

Ingredients:

1 cup packed brown sugar

5 Tablespoons butter, melted

1 teaspoon vanilla extract

1 large egg, lightly beaten

9 ounces all-purpose flour (about 2 cups)

2½ cups quick-cooking oats

½ teaspoon salt

½ teaspoon baking soda

Cooking spray

¾ cup fat-free sweetened condensed milk

1¼ cups butterscotch morsels (about 8 ounces)

⅛ teaspoon salt

½ cup finely chopped walnuts, toasted

Directions:

1. Preheat oven to 350°F.

2. Combine sugar and butter in a large bowl. Stir in vanilla and egg. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, oats, ½ teaspoon salt, and baking soda in a bowl. Add oat mixture to sugar mixture; stir with a fork until combined (mixture will be crumbly). Place 3 cups oat mixture into the bottom of a 13 x 9-inch pan coated with cooking spray; press into bottom of pan. Set aside.

3. Place sweetened condensed milk, butterscotch morsels, and 1/8 teaspoon salt in a microwave-safe bowl; microwave at HIGH 1 minute or until butterscotch morsels melt,, stirring every 20 seconds. Stir in walnuts. Scrape mixture into pan, spreading evenly over crust. Sprinkle evenly with remaining oat mixture, gently pressing into butterscotch mixture.

4. Bake at 350°F for 30 minutes or until the topping is golden brown. Place pan on a cooling rack; run a knife around outside edge. Cool completely.

Yields 36 bars.

Christmas Cookies - Day 11

Chewy Peanut Butter Cookies

Ingredients:

1 cup peanut butter

1/2 cup butter, softened

1/2 cup honey

1/2 cup packed brown sugar

1 egg

3/4 cup whole wheat flour

1/2 cup all-purpose flour

1 teaspoon baking powder

Directions:

1. Preheat oven to 350 F.

2. In a large bowl, cream together peanut butter, butter, honey and brown sugar until light and fluffy. Add egg and continue beating until smooth.

3. Combine flours and baking powder. Stir into batter until blended. Roll into small balls, and place on a greased cookie sheet or parchment paper. If desired, flatten with a fork.

4. Bake for 12 to 15 minutes or until cookies are slightly toasted at the edges.

Yields 36 cookies.

Christmas Cookies - Day 10

Peppermint Meringue Cookies

Ingredients:

4 egg whites, room temperature

1/8 teaspoon vinegar

1/8 teaspoon salt

1/3 cup white sugar

1/4 cup crushed peppermint candies

Directions:

1. Preheat the oven to 225°F. Line cookies sheets with parchment paper.

2. In a large glass or metal bowl, whip egg whites, vinegar and salt to soft peaks. Gradually add sugar while continuing to whip until stiff peaks form, about 5 minutes. Fold in 2/3 of the crushed peppermint candies (reserve the rest for sprinkling on top of cookies).

3. Place meringue in a piping bag fitted with a round tip. Squeeze until the diameter of the cookies are 2 inches and place the cookies 1 inch apart. Sprinkle with remaining peppermint candy.

4. Bake for 90 minutes or until dry. Cool cookies on the baking sheet.

Yields 36 cookies.

Christmas Cookies - Day 9

Pecan Butter Cookies

Ingredients:

1¼ cup whole wheat pastry flour

1 teaspoon baking powder

¼ teaspoon salt

½ cup butter

¾ cup sugar, divided

¼ cup light brown sugar, firmly packed

1 large egg

1 teaspoon vanilla

1 cup finely chopped pecans, toasted

1½ teaspoons cinnamon

Directions:

1. Combine flour, baking powder and salt. Set aside.

2. Cream butter, ½ cup sugar and brown sugar until light and fluffy. Add egg and vanilla. Add flour mixture and beat on low speed until combined. Stir in pecans.

3. Divide dough in half. Using lightly floured hands, shape each into a 6-inch long log. Wrap each log in wax paper and freeze until firm, at least 1 hour.

4. Preheat oven to to 350°F.

5. Unwrap dough and let stand at room temperature for 5 minutes. Combine the remaining ¼ cup sugar and cinnamon on a shallow plate. Roll logs in the sugar mixture. Slice each log into 24 pieces, about ¼-inch thick. Place cookies about 2 inches apart on a cookie sheet lined with parchment paper.

6. Bake for 10 to 12 minutes or until lightly browned. Transfer to a wire rack to cool.


Makes 48 cookies.

Christmas Cookies - Day 8

Oatmeal Toffee Cookies

Ingredients:

¾ cup all purpose flour

1 cup oatmeal

½ teaspoon baking soda

¼ teaspoon salt

¾ cup packed brown sugar

¼ cup butter, softened

1 teaspoon vanilla

1 large egg

⅓ cup almond toffee bits

Directions:

1. Preheat oven to 350°F.

2. Combine flour, oatmeal, baking soda, and salt in a medium bowl; stir to combine. Set aside.

3. Place sugar and butter in a large bowl; beat with a mixer at medium speed until well blended. Add vanilla and egg; beat well. Add flour mixture; beat just until combined. Stir in toffee bits.

4. Drop dough by tablespoons 2 inches apart on 2 cookie sheets coated with cooking spray. Bake at 350°F for about 10 to 12 minutes or until lightly browned. Cool on pans for 1 minute. Remove cookies from pans; cool completely on wire racks.

Yields 2 dozen cookies.

Christmas Cookies - Day 7

Chewy Chocolate Chip Cookies 

Chewy Chocolate Chip Cookies


Ingredients:

¾ cup butter

1 cup firmly packed light or dark brown sugar

1 Tablespoon vanilla

½ teaspoon salt

½ teaspoon baking soda

½ teaspoon espresso powder, optional

¼ teaspoon baking powder

⅓ cup light corn syrup

1 Tablespoon apple cider vinegar

2 large eggs

2¼ cups whole wheat flour

2⅔ cups (16 ounce) semisweet chocolate chips

1 cup chopped pecans, toasted

Directions:

1. In a saucepan or microwave-safe bowl, melt the butter, stir in the sugar. Heat until the mixture is just beginning to bubble. Remove from burner or microwave, transfer to a medium bowl, and allow to cool to lukewarm.

2. Stir in vanilla, salt, baking soda, espresso powder (if using), baking powder, corn syrup, and vinegar. Add eggs, beating well after each addition, then the flour, stirring to combine, and finally mix in the chips. Cover the dough and refrigerate overnight.

3. Preheat oven to 350°F. Lightly grease two baking sheets, or line them with parchment paper.

4. Drop the dough by tablespoonfuls onto prepared cookie sheet. Bake two sheets at a time, reversing the pans midway through, until they are just beginning to brown around the edges, 12 to 13 minutes. Remove from cookie sheets, place on cooling rack.

Source: King Arthur Flour Company

Christmas Cookies - Day 6

Snickerdoodlesickerdoodles 
 
Ingredients:
1¾ cups all purpose flour
½ teaspoon baking soda
½ teaspoon cream of tartar
1 cup sugar
¼ cup butter, softened
1Tablespoon corn syrup
1 teaspoon vanilla
1 large egg
3Tablespoons sugar
2 teaspoons cinnamon
Cooking spray

Directions:
1. Preheat oven to 350°F.

2. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, baking soda, and cream of tartar, stirring with a whisk.

3. Combine one cup of sugar and butter in a large bowl, and beat with a mixer at medium speed until well blended. Add the corn syrup, vanilla, and egg; beat well. Gradually add the flour mixture to the sugar mixture, beating just until combined. Cover and chill for 10 minutes.

4. Combine 3 tablespoons sugar and cinnamon, stirring with a whisk.

5. With moist hands, shape dough into 42 (1-inch) balls. Roll in sugar mixture. Place balls 2 inches apart onto cookie sheets coated with cooking spray. Flatten balls with the bottom of a glass. Bake at 350°F for 5 minutes (cookies will be slightly soft). Cool on baking sheets for 2 minutes. Remove cookies from pans; cool completely on wire racks.

Yields 42 cookies.

Source: Cooking Light Magazine, April 2003

Christmas Cookies - Day 5

Citrus Kissed Honey Buttons

Citrus-Kissed Honey Buttons
Ingredients:

1¾ cups all purpose flour

½ teaspoon baking soda

½ teaspoon cream of tartar

¼ teaspoon salt

1 cup granulated sugar

¼ cup butter, softened

1 large egg

1 Tablespoon honey

1 Tablespoon finely grated lemon zest

1 Tablespoon finely grated orange zest

1 teaspoon lemon extract

Directions:

1. Whisk flour, baking soda, cream of tartar and salt in a small bowl.

2. With a mixer on medium, cream sugar and butter until light and fluffy. Add egg, honey, lemon and orange zests and lemon extract. Beat until well blended. Gradually add the flour mixture, beating on low speed just until combined. Cover and refrigerate dough for 30 minutes or overnight.

3. Preheat oven to 350°F. Line 2 cookie sheets with parchment paper.

4. Roll the dough into 36 balls, about 2 teaspoons. Place 2 inches apart on cookie sheet.

5. Bake until puffed and beginning to crack, 6 to 8 minutes. Cool on cookie sheet for 2 minutes. Transfer to a wire rack.


Yields 3 dozen cookies.

Source: Eating Well Magazine, December 2010

Christmas Cookies - Day 4

Triple Chocolate Cookies

Ingredients:

¼ cup butter, softened

½ cup dark brown sugar

¼ cup sugar

¼ cup canola oil

1 egg

1 teaspoon vanilla

½ cup all purpose flour

½ cup whole wheat pastry flour

¼ cup cocoa, not Dutch processed

¼ teaspoon salt, optional

2 ounces dark chocolate

2 ounces milk chocolate

⅔ cup chopped pecans, toasted


Directions:

1. Preheat oven to 350°F.

2. In a large bowl, cream butter and sugar until light and fluffy. Add oil and egg and beat until creamy. Mix in vanilla.

3. In a medium bowl, whisk together the flours, cocoa and salt. Add the dry ingredients to the wet ingredients and mix well. Stir in the dark and milk chocolates and the pecans. Mix well. Drop dough onto ungreased cookie sheets. Bake for 12 minutes. Transfer to a cooling rack to cool.


Yield 2 dozen cookies.


Source: Food Network, Ellie Krieger

Christmas Cookies - Day 2

Molasses Spice Crackles

Ingredients:

1⅓ cups all purpose flour

1 teaspoon baking soda

½ teaspoon ground cinnamon

½ teaspoon ginger

½ teaspoon cloves

¼ teaspoon salt

¼ cup butter, softened

½ cup firmly packed brown sugar

2 Tablespoons molasses

1 large egg white

¼ cup sugar

Directions:

1. Combine flour, baking soda, cinnamon, ginger, cloves and salt. Set aside.

2. Place butter and brown sugar in a large bowl; beat with a mixer at medium speed until well blended. Add molasses and mix to combine. Add egg white and continue beating.

3. Add flour mixture and mix until well blended, scraping down sides of bowl as necessary. Gently press mixture into a ball; wrap in plastic wrap. Chill for 2 hours.

4. Preheat oven to 350°F.

5. With slightly moistened hands, shape dough into small balls. Place granulated sugar in a bowl. Roll in sugar. Place 3 inches apart on a baking sheet. Bake for 10 to 12 minutes. Remove from pan; let cool on a wire rack.

Yields 40 cookies.

Source: Cooking Light, October, 1996.

Twelve Days of Christmas Cookies

It's Christmastime and I naturally think of baking. Of course baking involves my two favorite things - fat and sugar. And baking leads to one of my least favorite things - extra pounds. In order to accomplish one of my favorite things without one of my least favorite things, I thought I would come up with a few healthier options for cookies.

My first objective was to make a good cookie. Why? Because it's Christmas and no one should eat bad food at Christmas. Over the next eleven days, we will post one cookie recipe each day. I hope you enjoy them and have happy and healthy holiday season.

Chewy Chocolate-Cherry Cookies

Ingredients:

1 cup all purpose flour

⅓ cup unsweetened cocoa

½ teaspoon baking powder

¼ teaspoon baking soda

¼ teaspoon salt

1 cup sugar

⅓ cup butter, softened

1 teaspoon vanilla

1 large egg

⅔ cup dried tart cherries

¼ cup bittersweet chocolate

Cooking spray or parchment paper

Directions:

1. Preheat oven to 350°F.

2. Combine flour, cocoa, baking powder, baking soda, and salt, stirring with a whisk.

3. Place sugar and butter in a large bowl; beat with a mixer at high speed until well blended. Add vanilla and egg; beat well. With mixer on low speed, gradually add flour mixture. Beat just until combined. Fold in cherries and chocolate chips.

4. Drop by tablespoonfuls 2 inches apart onto cookie sheets coated with cooking spray or parchment paper. Bake at 350°F for about 12 minutes or until just set. Remove from oven and cool on cookie sheet for 5 minutes. Remove from pan; cool completely on wire racks.

Yields 30 cookies.

Source: Cooking Light Magazine, December 2005