Everyday vegetables like peas can often be underappreciated for their health benefits. A good source of protein, fiber and energizing carbohydrates, peas are also a good source of many vitamins and minerals including vitamin K, manganese, dietary fiber, B vitamins, vitamin C, phosphorus, and folate. Fresh peas can be hard to come by so don’t overlook their frozen counterparts. Inexpensive and available all year round, frozen peas can be defrosted in your refrigerator so they are available for a number of dishes throughout the week.
Cooking Fresh Peas:
Fresh peas are available in and out or their shells. As you can imagine, it will save you some time if you purchase them out of the shell. Here are two simple ways to cook them.
1. Blanch the peas in simmering water for 2-3 minutes then shock them in cold, ice water to maintain their bright green color.
2. Saute shelled peas with olive oil, salt and pepper and a touch of water, which helps them steam.
Pea, Watercress and Bulgur Salad with Mint – Jenny Shae Rawn, RD of My Cape Cod Kitchen
Asparagus, Pea and Feta Salad with Lemon Balm Vinaigrette – Kara Lydon, RD, The Foodie Dietitian
Spring Vegetable Flatbread – Katie Morford, Mom’s Kitchen Handbook
Spring Shrimp Zoodles with Mint Pesto – Kaleigh McCordie, RD of The Lively Table
Veggie Packed Pesto Pasta – Cara Harbstreet, RD of Street Smart Nutrition
By: Katie Cavuto, RD