Pass the Peas Please!

Who doesn’t love peas? Fresh or frozen, they are delicious and nutritious and perfect for starring in any of your spring dishes. This luscious legume contains a unique phytonutrient, coumestrol, which, thanks to recent research studies, has been linked to potential decreasd risk to gastric cancers. Another nutrient found almost exclusively in these little guys is saponin, which has antioxidant and anti-inflammatory benefits. They are an extremely low-fat food that packs quite the nutritional punch with a hearty dose of alpha-linoleic acid (omega-3 fat), iron, and vitamins E, K, C, A and some B vitamins as well. But enough about peas’ amazing nutritional benefits, let’s get cookin’! Here are some healthy ways to enjoy this delicious spring legume!

• Fresh English Pea Salad with Mint and Pecorino from Cooking Light
• Garland of Spring Vegetables from Bon Appetit
• And if you don’t love peas, asparagus contains saponins too! Check out this deliciously fresh Ribboned Asparagus with Lemon recipe from Smitten Kitchen!


Heather Bauer, RD CDN
Heather Bauer, RD CDN

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