Walnuts may be good for the gut and help promote heart health

Walnuts may be good for the gut and help promote heart health

In a randomized, controlled trial, researchers found that eating walnuts daily as part of a healthy diet was associated with increases in certain bacteria that can help promote health. Additionally, those changes in gut bacteria were associated with improvements in some risk factors for heart disease.

Journal Reference: Alyssa M Tindall, Christopher J McLimans, Kristina S Petersen, Penny M Kris-Etherton, Regina Lamendella. Walnuts and Vegetable Oils Containing Oleic Acid Differentially Affect the Gut Microbiota and Associations with Cardiovascular Risk Factors: Follow-up of a Randomized, Controlled, Feeding Trial in Adults at Risk for Cardiovascular Disease. The Journal of Nutrition, 2019; DOI: 10.1093/jn/nxz289

RCT but only 42 participants.

Badass Black Eyed Peas

chili madness

I make black eyed peas once a year for New Year’s Day.  For good luck and good leftovers.  Every year I always say to myself,

“Self.  You need to write the recipe down.”

And each and every year I forget.  This year however is different.  A friend asked for the recipe.  So I actually sat my butt down into my chair and started writing.  I think my 2020 version of this recipe is better than in years gone by.  But I can’t be absolutely certain because I never wrote down any other versions of this annual bean concoction.  What I am certain of is the 2020 version is Badass.

Before we get to the recipe there’s a few odd tips and tricks you need to know.

  • The beans needs to simmer for several hours.
  • The beans get an overnight soak in filtered water and you will change the water several times.
  • Everyone in the pool.  I don’t cook the beans separately for this dish.
  • Unlike other chili recipes this recipe has hints of chili.  Don’t try to make this a chili because it’s not chili.

So now that you know not to call these beans a chili here’s how to make it Badass.

4 slices center cut bacon
1 T extra virgin olive oil
1 medium sweet onion, diced
1 stalk celery, diced
1 large green pepper, diced
3 cloves garlic, minced
1 tsp each smoked paprika, chili powder
1 T Mexican oregano
1 T cumin
1 qt low sodium chicken broth
3 T tomato paste
1 lb black eyed peas
1 lb ground turkey 85/15
Salt & pepper to taste
Cayenne pepper to taste

  1. Place the dried beans into a stock pot large enough to hold the beans when fully plumped up.  Rinse the beans with water several times.  Fill the pot with fresh water and soak overnight.
  2. In the morning drain then add fresh water to the beans. Change the soaking water at least twice.
  3. In a large stock pot fry the bacon in the olive oil until the strips are crisp and the fat is rendered.
  4. Saute the onion, celery, and green pepper until softened about five minutes.  Add the garlic and saute another minute.
  5. Add the turkey and brown, breaking up the clumps as you go.
  6. Toss everything else into the pool.  Spices, tomato paste, broth, and beans.
  7. The black eyed peas should be drained and the chicken broth needs to barely cover all of the ingredients.
  8. Bring to a boil then simmer for several hours with the pot partially covered.
  9. Check the pot and stir occasionally.  Add more broth as the peas cook and the dish thickens.
  10. Serve with grated cheese, sour cream, and your favorite hot sauce.
  11. Yum.  Makes about 10-12 servings.

More odd tips

Don’t add salt until the beans are cooked through and soft.  There is plenty of salt in the chili powder and broth so salt last.  As you adjust the seasonings you may want to add more chili powder and/or oregano.  I tend to use garlic powder (my less than top secret favorite flavor enhancer).

This dish tastes better on day two.

Texas Corn Bread of course.

This recipe is not in the book pictured above.  But I like the cover and I’m hoping the author gets the hint.

For my vegan and vegetarian readers this dish is neither vegan nor vegetarian.  Feel free to make your own veggie version with a nice organic vegetable or mushroom broth.