Beating high blood pressure with black-eyed peas with sweet peppers

In the Southern United States, black-eyed peas are said to bring their eaters good luck. Turkey bacon adds a smoky meat flavour to this traditional New Year's Day "must have" dish. Here's a fun recipe that is not only delicious, but helps maintain a healthy blood pressure.

Preparation time 15 minutes

Cooking time 40 minutes

Serves 6

• 10 ml (2 tsp) olive oil
• 3 strips low-sodium turkey bacon, thinly sliced crosswise
• 1 medium onion, finely chopped
• 2 mixed peppers (red, yellow, green or orange), cut into 1-cm (1/2-in) squares
• 2 cloves garlic, minced
• 1 pkg (275 g/10 oz) frozen black-eyed peas
• 75 g (1/3 c) long-grain white rice
• Salt to taste
• 2 ml (1/2 tsp) black pepper
• 250 ml (1 c) water
• 22 ml (1 1/2 tbsp) red wine vinegar
• 5 ml (1 tsp) hot red pepper sauce

1. Heat oil in nonstick Dutch oven over medium heat. Add bacon and cook until crisp, about 5 minutes.

2. Add onion and cook, stirring frequently, until tender, about 5 minutes. Add peppers and garlic and cook, stirring frequently, until peppers are crisp-tender, about 4 minutes.

3. Stir in black-eyed peas, rice, salt, black pepper and water, and bring to a boil. Reduce to a simmer, cover and cook until beans and rice are tender, about 20 minutes. Stir in vinegar and hot sauce.

• For more fibre, substitute brown rice for the white rice.
• For a fun meal, serve this with lean turkey burgers and a mixed salad, with sliced strawberries for dessert.

• Black-eyed peas provide both soluble and insoluble fibre, and are high in potassium, iron, thiamine and folate. Even purchasing them frozen does not compromise their outstanding nutritional value.

Each serving provides:

Key nutrients: 120 Calories, 20 Calories from Fat, 3 g Fat, 0 g Saturated Fat, 0 g Trans Fat, 3g  Protein, 21 g Carb, 4 g Fibre, 65 mg Sodium

Blood pressure nutrients: 59 mg Vitamin C, 31 mg Magnesium, 317 mg Potassium, 71 mg Calcium