Barley Hoppin’ John with Turkey Kielbasa

Black-eyed peas are traditionally eaten on New Year’s Day for good luck and prosperity in the coming year. 

Like most beans, black-eyed peas are rich in vitamins and minerals, including potassium, calcium, fiber, folate, iron and magnesium. However, some traditional dishes can cancel out the beans’ health benefits through the addition of lard, salt and white rice. 

But, as luck would have it, the American Diabetes Association put a healthy spin on the Southern specialty, Hoppin’ John. 

Typically made with white rice, this Hoppin’ John recipe gets an extra kick of fiber and texture thanks to barley. 

There are two types of fiber: soluble and insoluble fiber. Soluble fiber can help control blood sugar and reduce cholesterol. Insoluble fiber adds bulk and acts like a brush to clean out the colon; it can help move things through the digestive tract more quickly and prevent constipation.

The dietary recommendations for fiber is about 25 grams for women and 30 grams for men. However, fiber amounts found in the typical American diets ring in at less than 15 grams. 

So why all the fuss about fiber?

A high-fiber diet has shown to reduce the risk of heart disease and type 2 diabetes.

Substitute lean turkey sausage for pork or beef sausage and serve with a side of steamed collard greens for a meal filled with good luck.