KIDS HEART FELT HEALTH

HOME
TEEN COUNCIL
OUR MISSION
PROGRAMS
NUTRITION Lessons
COOKING Lessons
KIDS RECIPES
FITNESS Lessons
GARDENING Lessons
Kids TENNIS
Volunteer With Us
SPONSOR A CHILD
Contact Us

JANUARY 2013 RECIPES

“GOOD LUCK” TORTILLA CUPS
Sharing a Southern Tradition of eating
Collard Greens & Black Eyed Peas for Good Luck in the New Year!

tortillacupstable.jpg

HISTORY OF SERVING COLLARD GREENS & BLACK EYED PEAS

I didn’t grow up in the South, but there are some things Southerns do that are worth passing along to others.  One of them is eating collard greens and black eyed peas on New Year’s Day.  As early as 500 A.D., it was Jewish custom to eat black-eyed peas on Rosh Hashanah, the Jewish New Year.  It is believed that this tradition took root in the U.S. in the 1730s when Sephardic Jews first arrived in Georgia, and spread throughout the South after the Civil War.   During the Civil War, the Northern Army pillaged or destroyed much of the Southern crops that they found stored or growing in the fields, except for black eyed peas which were considered not suitable for human consumption.  Today, we know that these humble peas are in fact, heart-healthy.  Because they swell when cooked, black eyed peas are thought to symbolize “prosperity”.  They also loosely resemble pennies.  They are traditionally eaten with collards, which symbolize paper money.  So this year, share in the Southern tradition -  eat collards and black eyed peas for continued good luck and prosperity in the New Year!

COLLARD GREENS & BLACK EYED PEAS NUTRITION 

We now know that black eyed peas are not “animal fodder” but in fact, have many healthful qualities.  In particular, black eyed peas are a rich source of potassium.  All muscles (including the heart) need potassium to function properly.  They also contain a fair amount of iron and Vitamin C.  Like all beans, black eyed peas are heart –healthy because they contain soluble fiber, which can help decrease blood cholesterol levels and improve blood sugar control for people with diabetes.  They are also a good source of protein.  The peas marriage with collard greens on New Year's not only denotes "prosperity", but is a heart-healthy one at that (surely to last in eternity!)  Studies have shown that collard greens have significant cholesterol-lowering properties.  They are also a good source of soluble fiber and Vitamin C.  And like all vegetables, collards are packed with phytonutrients and disease-fighting antioxidants.

RECIPE#1:

HOMEMADE TORTILLA CUPS
 
*FOOD LABEL ALERT:  If you are going to make these, it is important to READ Food Labels when shopping for tortillas.  Most store bought brands are loaded with preservatives!  Look for tortillas in the refrigerated section, which are not likely to have as many added preservatives.  Food for Life ®brands are an excellent choice, but you will need to use the Store Locator on their website to find a store near you that sells them.  Another great option is to call local Mexican (non-chain) restaurants (there is a restaurant near where I live that sells authentic freshly made tortillas by the dozen!) 

1. Preheat Oven at 375F degrees. 
2. Cut 6-inch Corn Tortillas in half, wrap in a damp towel, and microwave for 30 seconds (or until pliable, being careful not to overbake).
3. Spray muffin tin lightly with cooking spray (to assure crispiness).
4. Place tortillas in muffin tins or small ramekin cups and spray lightly with cooking spray.
5. Bake for 12-15 minutes, or until golden and crispy.
6. Place in a sealed airtight container or bag until ready to eat. 

salsacup2.jpg

RECIPE #3:


BLACK-EYED PEA SALSA

Ingredients:
1/3
 cup black-eyed peas
¼ cup fresh cilantro (finely minced)
2 garlic cloves, minced
2 medium tomatoes (seeds removed), sliced into small pieces
½ sweet onion, sliced into small pieces
¼ sweet bell pepper, sliced into small pieces
1/2 - 1/3 banana pepper, sliced into small pieces
2 Tablespoons fresh lime juice (or 1 whole lime)
¼ tsp. salt

1.  Finely slice each vegetable in recipe and set aside.
2. In a medium bowl, combine tomatoes, peppers, onion, garlic, cilantro.  Stir in black-eyed peas.*  Add fresh lime juice and salt.  *If your kids don’t like peas in the salsa, then serve on top of the tortillas (or tell them that more peas means more good luck!)
3. Refrigerate for 30-60 minutes.  Use a fine mesh strainer or coffee filter to remove excess liquid, if desired.

"GOOD LUCK" TORTILLA CUPS

INGREDIENTS:
1. Homemade Tortilla Cups
2. Cream Cheese/Yogurt Filling
3. Black-Eyed Pea Salsa
4. Collard Green Guacamole
5. Fresh Black Eyed Peas
How to Assemble Tortilla Cups: 
Set the ingredients out on a table "party-style" and let the kids fill their own Tortilla cups as follows:
1. Spoon a small amount of cream cheese/yogurt mixture into cup.
2. Spoon homemade black-eyed pea salsa into cup.
3. Spoon collard green guacamole into cup.
4. Top with 3-5 black eyed peas.*(Remind them that more peas means more Good Luck in 2013!)


RECIPE #4 

COLLARD GREEN GUACAMOLE:

Ingredients:
2 collard green leaves
1 avocado
½ sweet onion
2 Tablespoons fresh cilantro
2 Tablespoons fresh lime juice (1 lime)
¼ tsp. salt
½  banana pepper

Instructions:
1.  Cut out ribs from collard greens.  Roll up collard green leaves and slice into strips.  Place in food processor or blender.
2. Slice onion and place into food processor.
3. Slice banana pepper and place into food processor.
4. Thinly slice cilantro and add to food processor.
5. Add half of the avocado to the food processor and blend all ingredients.
6. While blending, add the lime juice and salt.
7. Remove from food processor to a small bowl.
8. Slice the remaining half avocado into small chunks and blend into guacamole.
9. Refrigerate before serving to blend flavors.

©2010-2013 Kids Heart Felt Health Inc.