12/1/2023 0 Comments Green pea snackWhile cooked garden peas have 25 percent of the daily value in a cup, a cup of cooked edible podded peas has 85 percent. These are less starchy, so they’re lower in calories and carbs than green peas you pop out of the pod, but also lower in protein and fiber. One way they stand out from green peas is in their vitamin C content. Serve on toasted whole-grain bread or as a dip.įresh peas also come in edible podded forms, such as sugar snaps and snow peas. Instead of chickpeas, purée green peas, tahini, mint, lemon juice and zest, and olive oil. Cool, then blend in a blender or food processor with raw cucumbers and plain yogurt, and serve cold. Put peas and cold water in a saucepan with salt and boil for 1 to 2 minutes. Or try adding peas and baby arugula or watercress to pasta drizzle with olive oil and top with grated Parmesan. Throw fresh peas and strawberries into a salad and make a lemon-pepper vinaigrette to bring out the flavors. Asparagus and peas are delicious seasoned with fresh basil or mint. Peas and mushrooms are a nice combo of earthy and sweet tastes. Cayenne, chili pepper, wasabi powder, and curry are some that go well with peas. Toss in olive oil and season with whatever spices you like. Roast or air-fry frozen peas for a crunchy snack. Try these suggestions from Michael Garrett, a chef-instructor at the Institute of Culinary Education in New York City. You can’t go wrong with a simple side dish of steamed peas drizzled with olive oil or butter, but there are many other healthy options. But frozen vegetables are still meant to be cooked. Frozen peas are quickly blanched in hot water or steamed before freezing, which maintains their sweetness. Keep fresh peas in their pods until you’re ready to cook them, and use them soon after you buy them so that they taste sweet rather than starchy. Antioxidants disarm free radicals, compounds that may cause the kind of cell damage that contributes to inflammation in the body and an increased risk of diseases such as heart disease and cancer. The antioxidants in peas include polyphenols, vitamin C, and lutein and zeaxanthin (important for eye health). Plus, peas contain phytochemicals that help support the body’s antioxidant defenses, says Karen Collins, RDN, nutrition advisor for the American Institute for Cancer Research. (The daily value is a measurement used on food labels and represents an average level of a nutrient someone eating 2,000 calories a day should consume.) And a cup of peas has 25 percent of the daily value for the B vitamins folate and thiamine, along with decent amounts of niacin, vitamin B6, iron, magnesium, and zinc. It also supplies 9 grams of protein and about a third of the daily value for fiber and vitamin K.
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