Healthy Foods List: Peas

Peas are versatile, easy to prepare, and a great source of protein.

Health Benefits of Peas:

  1. Fibre-Rich: Peas are a good source of dietary fibre, promoting digestive health and regularity.

  2. Protein Boost: They provide plant-based protein, essential for muscle repair, and overall body function.

  3. Vitamins and Minerals: Peas contain vitamins like vitamin K, vitamin C, and folate, and minerals like potassium, and iron.

  4. Antioxidants: They are rich in antioxidants like flavonoids and carotenoids, which help combat free radicals and inflammation.

  5. Low in Calories: Peas are low in calories and can be a satisfying addition to a weight-conscious diet.

Nutrient Content per 100g of Cooked Peas:

  • Protein: Approximately 5 grams
  • Dietary Fiber: About 5 grams
  • Vitamin K: Approximately 24 micrograms
  • Vitamin C: Around 17 milligrams
  • Folate: Approximately 25 micrograms
  • Potassium: Around 150 milligrams
  • Iron: About 1 milligram

Ways to Enjoy Peas:

I usually just eat steamed peas as a side dish to omelettes, with salad or with whatever else I am eating, but here are some recipe ideas:

Mediterranean Pea Salad:

Combine cooked and cooled peas with diced cucumbers, cherry tomatoes, red onion, feta cheese, fresh basil, and kalamata olives. Drizzle with extra virgin olive oil, lemon juice, and a sprinkle of oregano. 

Mediterranean Pea Hummus:

In a food processor, blend cooked peas, tahini, lemon juice, garlic, and a dash of cumin until smooth. Drizzle with olive oil and garnish with fresh parsley. Serve with vegetable sticks or gluten-free crackers.

Mediterranean Pea and Feta Frittata:

Whisk eggs with cooked peas and crumbled feta cheese. Season with salt, pepper, and dried oregano. Pour the mixture into a greased skillet and cook until set. Finish in the oven until the top is golden brown.

Mediterranean Pea and Mint Soup:

Sauté onions and garlic in olive oil until translucent. Add cooked peas, vegetable broth, and fresh mint leaves. Simmer, then blend until smooth. Garnish with a drizzle of olive oil and a mint leaf.

Mediterranean Pea and Tomato Bruschetta:

Combine cooked peas with diced tomatoes, red onion, fresh basil, and a splash of balsamic vinegar. Spoon the mixture onto slices of toasted Paleo-friendly bread or sweet potato slices.

Mediterranean Pea and Quinoa Salad:

Mix cooked peas with cooked quinoa, diced cucumbers, red bell pepper, red onion, fresh parsley, and crumbled goat cheese. Dress with a lemon and olive oil vinaigrette.

These recipes capture the Mediterranean flavours and make use of peas in quick and delicious ways. Enjoy the fresh and vibrant taste of the Mediterranean with these dishes.

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