Recipes

History of Black Foodways in Illinois, Dr. Scott A. Barton

October 12, 2023

Recipes and information below provided by It’s Food Biz!, the kitchens of Charla L. Draper 

Ms. Draper is a food journalist and a former Director of the Ebony Test Kitchens 

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BLACK-EYED PEAS

Though we call them peas, the black-eyed pea is actually a bean or legume and part of the family of cowpeas. They’re not just lucky, they are a nutrient-rich, plant-based protein and good for you.  This bean is relatively low in calories, high in fiber, calcium and magnesium. One cup of the cooked peas contains less than 200 calories and contributes 20 percent of the recommended daily value for zinc.

For folks who opt for a plant-based diet, black-eyed peas are a good source of iron. They also contain vitamins A, K and are an excellent source of folate, the B-vitamin that helps protect against some birth defects. The peas also contribute about 50 percent of the recommended daily value of copper, a key nutrient in red blood and cell production along with a number of other metabolic functions.

As the founder of National Soul Food Month in June, this following recipe was included in the feature about National Soul Food Month and me on WBEZ, the Chicago-area NPR station. 

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Fresh Salad Greens With Black-Eyed Pea Salsa

3/4-cup cold water

1 glove garlic, minced

Dash of pepper

1 20 oz. pkg. frozen black-eyed peas

1/2 cup bottled reduced-calorie Italian salad dressing

1 yellow bell pepper, cut into 1-inch long strips (1 cup)

1 medium tomato, chopped (1 cup)

1/3 cup chopped fresh parsley

1/4 cup chopped red onion

6 cups torn assorted salad greens

In 2-quart saucepan, combine water, garlic, and pepper; bring mixture to boil. Add black-eyed peas; reduce heat. Cover, cook over medium heat 15 to 20 minutes or until peas are tender. Drain.

In large mixing bowl, combine peas, Italian dressing, pepper strips, tomato, parsley, and onion. Toss lightly to blend. Chill several hours or overnight. To serve, arrange salad greens on serving platter; spoon vegetable mixture over salad greens. Approx. 6 to 8 servings

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SWEET POTATOES

There are numerous varieties of sweet potatoes. According to the Library of Congress, more than 600!  The potato itself is low-fat—it’s the ingredients we add that tilt the scales in the opposite direction.  The sweet potato is high in beta carotene and vitamins A and C; a good source of manganese which helps control blood sugar; an excellent source of anti-oxidants, carbohydrates and fiber.

Sweet Potato Gems 

Crust
6 tablespoons butter
1/3 cup granulated sugar
3/4 cup flour
1/4 cup graham cracker crumbs
2 tablespoons finely chopped walnuts or pecans

Filling​
1 can (15 ounces) sweet potatoes, in lite syrup, drained, mashed
1/4 cup low-fat, plain yogurt (not Greek-style)
1/2 cup granulated sugar
1-1/2 teaspoons flour
1/4 teaspoon ginger
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1/4 teaspoon ground cinnamon
2 egg whites
3/4 cup reduced fat (2%) milk

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Heat oven to 375°. Lightly grease and flour 13- x 9-inch pan. In small bowl, beat margarine and sugar until light and fluffy. Gradually add combined flour, graham cracker crumbs, and nuts, mixing until well blended. Press onto bottom and slightly up the side of the prepared pan. Bake at 375°, 10 to 12 minutes. Cool slightly. Reduce oven temperature to 350°.

In large bowl, combine sweet potatoes and yogurt, mixing until blended. Combine remaining ingredients and add to sweet potato mixture, continue mixing until smooth. Pour sweet potato mixture over partially baked crust. Bake at 350°, 20 to 25 minutes or until knife inserted into center comes out clean. Cool completely. Cut into squares. Top each serving with whipped cream, if desired. Store in refrigerator.

Yield: 18 servings

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Cultural Ingredients that demonstrate the diversity of the African diaspora

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    Cassava ... Multiple varieties of Sweet Potatoes ... Black Beans ... Red Beans... Cowpeas 

Black-eyed Peas ... Rice (Carolina Gold) ... Collard Greens ... Plaintain ... Corn ... Rice Grits 

Sesame Seed (Benne seed) ... Coconut ,,, Scotch Bonnet Peppers ... Whole nutemeg, allspice Tamarind ...Ginger Root ... Breadfruit ... Papaya ... Mango ... Okra ... Lemons, Orange, Lime Sorgham ... Millet ... Tomato ... Sorrel ... Peanuts, Cashews ... Manioc flour ... Curry powder

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Ms. Draper may be contacted at Itsfoodbiz@att.net.

 Her blog and Facebook can be found at ChowChow & Soul

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