Most people, myself included, probably never thought that peas contributed much nutrition to our diets, but they're surprisingly rich in nutrients. Peas contain lutein, a phytonutrient related to beta carotene, which helps prevent macular degeneration (the leading cause of blindness among older Americans). Manganese, a trace mineral (meaning we need it, but not a lot), is abundant in peas. It is a component of some antioxidant enzymes and plays a role in both reproduction and the production of energy in our bodies. Peas are also a good source of vitamins A and C, potassium, and the B vitamins folate and thiamin. Peas are technically legumes, related to beans, lentils, and peanuts. A half-cup serving of shelled green peas contains 65 calories, 5 grams of protein, and more than 4 grams of fiber. Many varieties of peas are available at Gelson's throughout the year. We have fresh shelled green peas, sugar snap peas, snow peas, and English peas. You can eat sugar snap peas and snow peas cooked or raw with the pods intact. Raw sugar snap peas make an especially good snack since they're sweet and crunchy, and high in protein, fiber, and vitamin C. English peas need to be shelled since their pods are not palatable. Frozen peas are also a good substitute for fresh peas, especially if they're unsalted, since their nutritional contents are pretty closely matched to fresh peas. Dried peas are called split peas and come in green and yellow varieties. When you're shopping for fresh peas, the ones kept on the refrigerated shelves will be sweetest, since the sugar turns to starch if they're left at room temperature. Look for medium-sized pods that are plump and not limp. The skin should be shiny and green with a slight velvety feel. The peas should not rattle around inside when you shake them. Try to eat them the same day you bring them home or store peas in the crisper in a perforated plastic bag for up to a day. Wash peas just before you're ready to use them. For English peas, crack open the pod and use your thumb to push the peas out. For sugar snap peas, pinch off the tips and pull down to zip off the strings along the sides. Use kitchen shears to snip the ends off snow peas. Peas cook relatively quickly. Frozen peas can be added to soups, sauces and stews in the last 10 minutes of cooking. Peas in the pods can be steamed in two or three minutes. Snow peas are often stir-fried and require only one or two minutes over the heat. Split peas do not need to be presoaked and cook in 30-35 minutes. Peas pair well with mint, parsley, chervil, sage, thyme, carrots, onions, mushrooms, potatoes, and most meats and fishes. This month, try my recipes for Shrimp and Tofu Stir-Fry, Two Peas with Mint, and Whole-Grain Crostini with Peas and Beans.
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recent Australian study has identified a positive link between white bread consumption and risk of developing type-2 diabetes.
o you know that peas are the second-best source of fresh vegetable protein after lima beans? Even carb-conscious eaters can enjoy peas since they're high in fiber, too.