The man and the mighty sweet pea
Yes, I am guilty! As much as I love peas, I am guilty of not eating enough of them. I have always enjoyed the flavor but have only recently learned of their superfood status on the food list. Having learned about their absolutely amazing nutritional value, I will not neglect them anymore. This sweet pea puree is just one way of getting more peas in your diet. Keep reading to learn more about the nutritional benefits of peas.
The amazing nutritional benefits of peas
Did you know that peas are incredibly low in calories? One cup of peas contains approximately 115 calories, which makes them perfect for anyone who is trying to lose some extra pounds. Peas contain a very high quality protein and are fast becoming a substitute for soy or dairy in protein powders. This sweet pea puree is made with water, rather than stock and this helps to keep the calorie content very low.
Peas are abundantly rich in coumestrol. This phytonutrient is thought to prevent stomach cancer. Their high levels of anti-oxidantís boost the immune system. Peas are rich in vitamin C, E and zinc, as well as omega-3. All of which help with the prevention of Alzheimer, osteoporosis, arthritis. They also provide carotenoid phytonutrients lutein and zeaxanthin which help with vision and promote overall eye health.
Green peas are a very good source of vitamin K, manganese, dietary fiber, vitamin B1, copper, vitamin C, phosphorus and folate. They are also a good source of vitamin B6, niacin, vitamin B2, molybdenum, zinc, protein, magnesium, iron, potassium and choline.
Why wouldn’t you eat peas?
Peas are said to help with heart disease prevention, constipation, promote healthy bones and help reduce bad cholesterol. Interestingly raw peas are a rich source of anti-oxidant vitamins and cooked peas are great for their higher mineral content. Simply put, peas should be eaten both raw and cooked to reap maximum benefits. For cooked peas try the amazing pea puree recipe below. If you want some raw peas simply add some to a salad or enjoy them as a snack.
| Servings |
servings
|
- 2 10-oz bags frozen sweet peas Can use fresh shelled
- 1 clove garlic minced
- 1 small shallot minced
- 1/4 cup water or vegetable broth
- kosher salt to taste
- black pepper to taste
- EVOO as needed
Ingredients
|
|
- Using a non-stick pan, heat EVOO on medium-low until shimmering. Cook shallots 2-3 minutes, until tender. Add garlic and cook one additional minute.
- Add the peas and water/broth and bring to a simmer on medium-high heat.
- Reduce heat to medium-low, cover and cook peas until they are bright green, 3 to 4 minutes. fresh peas will need to be cooked about 5 to 8 minutes.
- Transfer pea mixture to a blender (I use my bullet) and blend to desired consistency. I was aiming for a smooth, creamy consistency in this post.
- Add salt and pepper to taste as well as EVOO to create a thinner, richer consistency.
WARNING: Having said all of this, nothing is perfect. Peas contain purines and people who suffer from gout or kidney disorders should avoid green peas like the plague.
In the future peas will become a major part of my eating regime for a healthier lifestyle.
“How lucious lies the pea within the pod.” – Emily Dickinson
