by Dr. Kara Burkhart, ND, L.Ac, LNS
Salud Integrative Medicine
Peas are getting a lot of attention from foodies and nutritionists alike and for good reason—they pack a punch in terms of health benefits and are super easy to use in cooking and food prep. You can find them in markets and farm stands as well as in organic frozen options.
BIG BANG FOR THEIR SIZE
The World's Healthiest Foods, a non-profit organization dedicated to helping people make healthy choices, points to a recent study that shows that peas contain a unique assortment of health-protective phytonurients. One of those, a polyphenol called coumestrol, has shown to be impressive for stomach cancer protection.
To get the full benefit, it's necessary to have a daily coumestrol intake of about two milligrams or higher. One cup of green peas contains around 110 milligrams, so this is easy to do with peas.
OTHER BENEFITS
• key antioxidant and anti-inflammatory
• peas are good for the soil, considered "nitrogen fixing" crops
• a low-fat food that is high in omega-3 fats
HOW TO USE IN RECIPES
• Pasta Dishes: Steam or use raw in cold or warm dishes. Pair with other vegetables like asparagus tips and zucchini
• Salads: A handful tossed into a green leaf salad will add sweetness and texture. Include in three-bean salads, too
• Sandwiches: Use in a wrap or focaccia bread for a green crunch
• Stir-fry: Perfect to add with scallions in the final seconds of any stir-fry
• Snacks: Organic frozen sweet peas can be thawed and ready to enjoy in ten minutes
