Day 5 of the Kickstart

You are five days in—almost a full week!

Beans are a wonderful source of fiber, are low-fat, and contain no cholesterol. Learn more about this amazing food by viewing our Food for Life TV episode that focuses on six types of beans. This webcast features a cost comparison of dried versus canned beans, explains how to prepare dried beans, and has a cooking demonstration for Spicy Black Beans and Tomatoes. Watch this Food for Life episode.

I bet you are glad you made some extra brown rice—this recipe is delicious and perfect for sharing at a potluck or party.

Recipe of the Day: Hoppin’ John Salad
Makes about 10 1/2-cup servings

2 cups cooked black-eyed peas, or 1 15-ounce can black-eyed peas, drained
1 1/2 cups cooked brown rice
1/2 cup finely sliced green onions
1 celery stalk, thinly sliced (about 1/2 cup)
1 tomato, diced
2 tablespoons finely chopped fresh parsley
1/4 cup lemon juice
1 tablespoon olive oil
1/4 teaspoon salt
1 - 2 garlic cloves, crushed

Combine black-eyed peas, rice, green onions, celery, tomato, and parsley in a mixing bowl. In a small bowl, mix together lemon juice, oil, salt, and garlic and pour over the salad. Toss gently. Chill 1 to 2 hours if time permits.

Per 1/2-cup serving
Calories: 91
Fat: 1.9 g
Saturated Fat: 0.3 g
Calories from Fat: 18.5%
Cholesterol: 0 mg
Protein: 3.7 g
Carbohydrates: 15.4 g
Sugar: 1.3 g
Fiber: 3.6 g
Sodium: 68 mg
Calcium: 20 mg
Iron: 1.2 mg
Vitamin C: 5.4 mg
Beta Carotene: 137 mcg
Vitamin E: 0.4 mg
 
From Turn Off the Fat Genes by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.