New Year's Dish Offers Good Luck and Good HealthAmerican Institute for Cancer Research According to experts at the American Institute for Cancer Research (AICR), one venerable New Year's tradition is an excellent way to give the millenium a healthy kickoff. Eating "Hoppin' John" - a Southern dish made with black-eyed peas - on New Year's Day is said to bring good luck and good fortune, but research suggests that the practical health benefits of these legumes are much more than mere superstition.  "Black-eyed peas are full of protein, packed with fiber, and low in fat," said Melanie Polk, M.M.Sc., R.D., Director of Nutrition Education at the Institute. "In addition, they and other legumes turn out to be important sources of substances that seem to actively fight cancer and other diseases." These naturally occurring substances, collectively called phytochemicals, are now the subject of study throughout the world, Polk said. In laboratory tests, these plant-food components have demonstrated a wide range of disease-fighting activities. Birth of an American Tradition Legend has it that the practice of eating "Hoppin' John" on New Year's Day originated in Vicksburg, Virginia during the Civil War. The town was under siege for over a month, and residents were forced to turn to the "cowpeas" they had been using for cattle feed. According to the Dictionary of American Food and Drink, the origin of the dish's name remains an open question. "One [story] ascribes the name to the custom of inviting guests to eat with the request to 'Hop in, John,' while another suggests it derives from an old ritual on New Year's Day in which the children of the house hopped once around the table before eating the dish." Today, Hoppin' John is often served with collard greens or kale. In popular thought, the individual peas represent silver coins, while the greens represent paper money. Seize the Chance for Healthy Change "This New Year's tradition offers a great opportunity to incorporate legumes into the diet," said Polk. "What better day to start making the kind of small, everyday changes that promote a healthy overall lifestyle and lower the risk of cancer in particular?" Beans, peas, and lentils are rich sources of many phytochemicals, including protease inhibitors (which may slow the rate of division in cancer cells), phytosterols (which seem to block estrogen), isoflavones (which may inhibit the action of cancer-promoting enzymes), and saponins (which may boost immunity and help to usher carcinogens from the body.) "Legumes like black-eyed peas have a great deal to offer," said Polk. "Beans are a nutritious and versatile food, and too many Americans ignore them completely, or move them to the edge of the plate. They belong at the center." A 1997 AICR report entitled Food, Nutrition and the Prevention of Cancer: A Global Perspective examined over 4,500 international studies on the link between diet and cancer. The report's expert panel recommended a predominantly plant-based diet, featuring a variety of fruits, vegetables, whole grains and beans, for everyday cancer prevention. The panel went on to advocate regular exercise, maintenance of a healthy body weight and the avoidance of tobacco. They estimated that following these guidelines could lower worldwide cancer rates by as much as 70 percent. Right Recipe is Key "The benefits of making beans a central part of the diet are clear and verifiable," said Polk. "That said, a great deal depends on how they are served." Polk pointed to traditional recipes for Hoppin' John as an example. "Eating black-eyed peas with collard greens or kale sounds like a match made in heaven," she said. "Kale, especially, is a nutritional shining star. Not only is it packed with nutrients and phytochemicals, it brings a delicious, spicy flavor to anything it's added to. "Hoppin' John combines all the protein, fiber, minerals and phytochemicals of black-eyed peas with the vitamins, fiber, and phytochemicals of kale. "The problem is, many Hoppin' John recipes start with ½ pound of bacon, fat back or salt pork, while others are loaded with butter. You end up with individual servings clocking in at 20, even 25 grams of fat." The recipe below replaces the fat and salt with sautéed garlic, cider vinegar and a pinch of crushed red pepper. The result is a delicious, strongly flavored New Year's dish that brings out the flavors of its healthy ingredients with only a fraction of the fat and calories. Black-Eyed Peas with Garlic and Kale 1 1/2 lbs. kale, washed and drained Pull the kale leaves from the tough stems. Discard the stems and chop the leaves into one-inch pieces. Place about two inches of water in a large pot and heat to boiling. Add the kale, cover and cook until tender, stirring occasionally, 15 to 20 minutes. Drain. Reserve the water for soup, if desired. In a large non-stick skillet, combine the oil and garlic. Cook the garlic over low heat, stirring, until it begins to sizzle, about two minutes. Add the peas and red pepper and cook until blended, stirring, about three minutes. Add the kale and stir to blend over low heat. Add the cider vinegar just before serving. Serve hot or at room temperature. Serves 6, with 105 calories and 3 grams fat per serving.
For more information, or to contact American Institute for Cancer Research, see their website at: www.aicr.org |
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