The World's Healthiest Foods

Cooking Healthy with Garden Peas

Bright green peas are one of the first World's Healthiest Foods to come into season in our gardens. If you are lucky enough to have access to this delicious treat in its freshest form, you alreay know nothing quite compares to the crisp sweetness of peas after a long winter. New fresh peas do not even need cooking. They are terrific added to salads straight from the pod.

Even if they come to you from the supermarket shelf instead of your own garden or a local farmer's market, green peas are the perfect food to help rid you of winter's sluggishness and set you off on an energetic path of play in the spring and summer months ahead.

Green peas are full of nutrients that support cardiovascular health, including folate and B6, which help keep levels of artery-damaging homocysteine in check; potassium and magnesium, which promote healthy blood pressure levels; and vitamin K1, which is both anti-inflammatory and essential for the healthy blood clotting involved in wound repair.

You may be surprised to learn that, despite their sweet taste, green peas are a good source of protein-1 cup of cooked green peas contains 8.6 grams of protein and only 134.4 calories! For more information on the numerous health benefits provided by green peas, read all about them in our nutritional profile on green peas. I am amazed at all these tiny pearls of spring sweetness have to offer.

If you have a few minutes extra time, it is well worth shucking fresh peas while they are at their peak of season. Otherwise, frozen peas are a very good substitute as they are also picked for freezing at their peak.

Because our recipes are designed to be quick and easy, I have used frozen peas in the Lemon Fish with Sweet Peas. This recipe is interesting as it is served with the peas puréed.

In fact, since I discovered this way of enjoying green garden peas, I often serve them puréed with other dishes and hope my recipe inspires you to serve this tasty vegetable with other fish or chicken meals in place of potatoes or rice. Green peas are even more nutritious, and I find them a satisfying alternative when puréed.

For instructions on puréeing, click on our video within the recipe and enhance your enjoyment of this supercharged food, Green Peas.