The Wonderful World of Peas

snap pea growing on the vine

 

I’ve discovered that peas are an affordable, easy way to put more nutrients, protein, and fiber into our meals. I enjoy the sensory pleasure of seeing their bright green color, and savoring their refreshing taste and crunch. I also love to munch on raw peas (as a snack), and include peas in soups, casseroles, stir fries, and the sautés I cook at home.

Peas are not actually a vegetable but a small, edible legume and as such they belong to the same family as lentils, chickpeas, beans and peanuts. Peas grow in pods on a vine and once the pod is plump, they are ripe for picking. For more details about Legumes and Pulses read this article from The Harvard  T H Chan School of Public Health.

 

There are Three Main Varieties of Peas

Shell peas (var. sativum): This type of pea has been removed from the fibrous pod, and can be eaten raw or cooked. Some varieties (petite pois) are bred to be picked when small.

shell peas

Edible-podded peas (var. macrocarpon): Eat both the pods and peas together. Often called snap peas (sweet snap peas) or snow peas. The first has plump pods, and the other flat pods. Eat either type raw or cooked.

snap pea

snow peas

Dry peas or field peas (var. arvense): These peas are left on the vine until they mature and harden. Then they are dried and stored. Cook this kind of pea in soup recipes and some other hot dishes.

green pea soup with croutons (made from dried peas)

Peas are Packed with Nutrients

One cup of unsalted, boiled peas has 134 calories and these healthy nutrients:

41 micrograms of vitamin K

101 micrograms of folate

23 milligrams of vitamin C (25% DV)

2 milligrams of zinc

62 milligrams of magnesium

2.5 milligrams of iron

8.6 grams protein

8.8 dietary fiber

25 grams carbs

9.5 grams natural plant sugar

.4 grams fat

low sodium (natural content)

62.4 grams magnesium

Peas Offer Many Health Benefits

Peas Support Digestive Health: Peas are high in fiber, and promote growth of good bacteria, aiding digestion and reducing gastrointestinal issues.

 

Peas Boost Heart Health: They contain minerals like potassium and magnesium, which contribute to healthy blood pressure, while fiber helps lower cholesterol.

 

Peas help Promote Weight Management: The high protein and fiber content in peas keeps you feeling full, aiding in satiety and long-term weight management.

Peas Support Eye and Skin Health: Peas are rich in lutein and zeaxanthin, carotenoids that protect eyes from age-related macular degeneration and cataracts.

 

Peas Help with Blood Sugar Regulation: With a low glycemic index, peas are an excellent choice for stabilizing blood sugar levels.

 

Peas Strengthen Immune System: They provide a significant amount of Vitamin C, vitamin E, zinc, and other antioxidants, supporting overall immune function.

 

Peas are Rich in Plant-Based Protein: Peas are a great source of protein for vegetarians and vegans to help build and repair muscles, bones, and skin.

 

Peas Support Pregnancy: They are a good source of folate, which is crucial for lowering the risk of birth defects. 

 

Note: This information is provided for entertainment

and educational purposes only. It is not intended as medical

or nutritional advice. Please consult with a health pro, if that is

what you seek. 

Peas are a Highly Versatile Legume

 Eat them Raw or Cooked in 

Various Ways

Boil or steam frozen or fresh peas for a bright green veg side. Season with ingredients including salt and pepper, lemon juice, drizzle of olive oil, and fresh or dried herbs and spices.

Quick cook fresh or frozen peas in a Dutch oven for a delightful cup of green spring pea soup. Recipe is from Judee Algazi, the talented real food blogger at Gluten Free A-Z Blog.

Photo from Judee Algazi, Gluten Free A-Z Blog (made from frozen peas)

Roast peas in a casserole or Dutch oven with additional veggies. You may want to include potatoes, tomatoes, onions, carrots, and string beans for a colorful, healthy veggie medley.

Sauté or stir fry peas with brown rice and additional veggies. Add tofu, tempeh, beans, or other legumes for added protein.

Sauté or stir fry pasta or noodles with peas. Here is a link and photo of a creative noodle dish that features peas. It's from Debra Klein ( Certified Health Coach and ACE Certified Personal Trainer). Her recipe is a simple, yummy dish, Vegan Fettuccine Alfredo.

Photo of Vegan Fettuccine from Debra Klein

Sauté or stir fry quinoa, couscous, farro, or other whole grain with peas and add any additional veggies you enjoy.

Place raw snap or snow peas on a crudité platter or add snap, snow, or shell peas to a tossed green salad.

Cook dried green or yellow peas (that have been pre-soaked overnight) for a savory pea soup.

For additional SPRING reading see...

Tips to Help Us Gently Detox Our Lives This Spring

Exciting Desert Spring Flowers for Wordless Wednesday

Baby Butter Lettuce and Fennel Spring Salad

🌸

No matter how you serve them, peas are an important legume to consider incorporating into dishes more often. They are economical, easy to prepare, loaded with health promoting benefits, and taste delightful.

Do you enjoy eating peas and what are one or two ways you like to prepare them?

Did you know that peas are so healthy? Please explain.

Which of the prep ideas mentioned in this post are you going to try at home? Please share that info too.

Don't forget to...

Eat more peas please!

Affirmations for a Fresh Start This Spring

Springtime is a great time to recite affirmations, as it may help us feel less stressed, improve our perspective, and increase self-confidence and overall quality of daily living. Read reasons why this happens at "The Benefits of Positive Affirmations."

 

Look Below for a List of Positive

 Affirmations to Recite Silently or Say 

Aloud

I have decluttered my living and work environments, as organized, neat surroundings encourage mental clarity and provide space for a fresh start.

 

I return again and again to nature and the great outdoors, and am in awe of nature's power, beauty, and ability to heal. Being in natural surroundings renews my energy, and helps me learn, grow, and blossom.

Movement and exercise enhance my physical, emotional, mental, and spiritual wellbeing.

 

I focus on the here and now and relish each mindful moment.

 

I appreciate warmer weather and calming energy from blue skies and spring rain. I am joyful in the midst of sprouting flowers and spring greenery.

 

I am grateful for this season of growth, renewal, and rebirth, and I thrive.

 

I lighten up on food and beverage choices to do a gentle spring detox, and select in-season locally grown produce, whole food plant-based (WFPB) items, and when available, organic foods and drinks.

 

Every day, and in every way, I feel safe and able to adapt to ever-changing life. I relax and experience new situations, people, and places with pleasure and self-assurance.

 

I pace myself, and remember to vary my activities to include breaks from work and down time that nurtures my spirit.

 

I give myself permission to be who I am. I show up for life authentically.

I look inward for validation and wisdom. My higher self knows what’s in my best interest, and I trust my intuition to guide me along.

 

My path is unique and so is my pace. I trust my journey.

 

I get and give support and encouragement from those who are willing and able to freely give and receive it. I am blessed that I attract people who cherish and respect me and vice versa. 💗

An affirmation practice is most successful when it's consistent. That's why I suggest you carve out some reflective time each day to connect with mind, body, and spirit and recite those affirmations that resonate with you. 

Within a few days, weeks, or a month you're sure to notice and feel positive changes in your mood, mindset, and motivation level.

Please comment below in the space provided.

Do you ever compose and recite affirmations? Why or why not?

Which affirmations help you shift your focus to positive thoughts? Please explain below.

I read and appreciate every comment, but am not able to publish those that contain links.

Use those affirmations that resonate with you or write and recite ones of your own. 

If you experience a positive change in your outlook after developing an affirmation practice, note which affirmations are meaningful to you. Affirmations can help to improve our ability to focus on tasks at hand, as well as improve our sense of self-regard, self-compassion, and self-confidence. Please share details below.

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Nuts: A Delicious and Healthy Choice

 

Nuts are one of my favorite snacks, as they are a simple grab-and-go treat. Each type tastes great and has various health benefits as well. A small handful of nuts including peanuts, cashews, almonds, walnuts,  macadamia nuts, pistachios, and pecans are excellent sources of plant-based protein, and provides monounsaturated fat, a substance that helps lower "bad" (LDL) cholesterol while maintaining "good" (HDL) cholesterol. Limit Brazil nuts to only one or two nuts for health rewards. 

 

Nuts are delicious and crunchy. The ones mentioned in this post contain ample plant-based protein, antioxidants, fiber, vitamins, and minerals too.

 

Brazil nuts are a good source of both monounsaturated and polyunsaturated fats, vitamins, and minerals. Don’t eat more than one or two at a time, because this nut contains selenium, a mineral that is good for the body only in trace amounts.

 

Peanuts provide ample plant-based protein, fats, vitamins, minerals, and antioxidants. Eat a spoonful to feel satiated, as part of a balanced eating plan. A serving or two each week may help reduce the risk of both heart disease and gallstones. However, being high in fat, this is a high-calorie food and should not be eaten in excess.

 

Walnuts are the only nuts with significantly high levels of omega-3 fatty acids. Their anti-inflammatory compounds may reduce the risk of heart disease.

 

Cashews provide 5g of protein, and 8-9g of carbohydrates a portion (1 0z. or about 18 pieces). They are nutrient-dense, particularly rich in copper (69% DV), magnesium (20% DV), manganese (20% DV), and phosphorus. Cashews promote heart health, blood sugar management, and immunity.They taste great in salads, stir fries, and eaten as a snack.

 

Almonds are nutrient-dense, being rich in healthy fats, fiber, protein, vitamin E, and minerals including magnesium. A small handful is a sweet  snack, or try it transformed into almond milk, almond flour, or almond butter. Check out this recipe from Jessica in the Kitchen for Vegan Almond Flour Brownies (One Bowl, Gluten Free & Fudgy)

Photo Credit and Link to Recipe is from Jessica in the Kitchen

 

Raw Pecans pack a 1-2-3 punch of protein, healthy fats, and fiber that can helps energize and satisfy. Pecans have numerous health benefits and taste delicious too.

Macadamia Nuts are rich in monounsaturated fats (specifically oleic acid). These nuts help reduce total LDL cholesterol, while maintaining HDL (good) cholesterol. They are linked to a lower risk of stroke and cardiovascular disease.

Pistachios are a colorful nut, with green flesh and a slightly sweet and earthy taste. For nutrition and health benefits see Love Pistachios-It's Healthy and Makes You Happy.

  

Here is a serving size guide for popular nuts:

Brazil nuts: 1 or 2

Walnuts: 14 halves

Pecans: 15-19 halves

Cashews: 16-18

Almonds: 23

Macadamia : 10-12 

Peanuts: 28

Pistachios: 49

Look Below for Tips to Help You 

Use Nuts in 

Meal Planning:

 

Blend nuts or nut butters into your fruit or green smoothies.

Mix nuts into oatmeal or other hot cereal, cold cereal, yogurt, or salad.

Incorporate nut butters into sauces, dressings, or spreads.

Add nuts to homemade baked goods.

Make a trail mix containing nuts, seeds, and dried fruits.

Snack on raw or dry-roasted nuts instead of more processed varieties.

Add to stir fries, stews, curries, or casseroles.

Eat nuts instead of cookies for a snack. Be sure to keep the portion small, as nuts are high in calories.

 💖💖💖💖💖💖💖

Nuts are nutrient-dense powerhouses, brimming with healthy fats, protein, fiber, vitamins, and minerals that promote heart and brain health. As a vegan eater, I try to consume raw or dry-roasted unsalted nuts up to 5 days a week, to replace less nutritious snacks like chips or sugary treats. What about you and your efforts to eat healthier foods?🥜

Do you eat nuts and which types do you enjoy? Please comment below in the space provided.

Can you offer tips about how to make nuts a healthy choice in menu planning? Please share that now.

Did you learn anything new about nuts from reading this post? I admit I didn't know much about Brazil nut safety, before I started to research this post. 

I realized I was eating too large a portion of Brazil nuts and have cut down on the amount I eat.

Please be aware I read and appreciate all comments, but will not be able to publish those that contain links. Thanks for understanding.

 This post is offered for entertainment and educational purposes only, and is not intended as health or nutrition advice. Check with your health care providers for health issues.

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