better | health
healthy eating
green peas Spring is the season to get your hands on these little nutritional powerhouses. by sara reistad-long
PROTEIN SURPRISE
STOMACH SOOTHER
Peas have a high-carb reputation, but they also pack a significant, balancing dose of protein. One cup of green peas has 8 g—more protein than 1 egg (6 g) or 1 Tbsp. peanut butter (4 g). And the protein itself is high-quality, made up of a wide array of essential amino acids. The little green guys also provide nearly one-third of your recommended daily allowance for fiber, so they give any meal or snack staying power.
Peas are a rich source of a nutrient called coumestrol, which recent research links to a significantly lower risk of stomach cancer. And their belly benefits don’t stop there: Peas can also be helpful against heartburn, as they contain compounds that neutralize stomach acid.
TOP SHELF
Look for mediumsize, thin-skinned pods, which contain young, sweet, and tender peas.
SKIN SUPERHEROES You might just consider peas your new beauty secret: One cup contains 26 percent of your RDA for wrinklefighting vitamin A, more than a third of your daily dose of glow-enhancing C, and a substantial serving of vitamin K-1, which helps protect against dark circles (and osteoporosis). A host of anti-aging compounds, including omega-3s, round out the pretty picture.
SHOP ’N’ SERVE
Peas last about four to five days in the fridge. Don’t shell them until you’re ready to eat.
easy-peasy prep
STEAMED OR BOILED The less water peas are exposed to, the less vitamin C they lose. When boiling frozen peas, add just enough water to cover.
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MASHED For an extra kick of protein and texture, mash peas into snacking standbys, such as hummus or guacamole.
bet t er hom es a n d g a r dens | m ay 2 015 | bhg .com
PHOTO: ANDY LYONS; FOOD STYLING: JILL LUST
Fresh from the pod is most nutritious, but convenient frozen runs a close second—in both flavor and nutrients. Canned comes in third with fewer vitamins and minerals. Try peas: TOSSED For an übernutritious salad, toss peas with quinoa, lemon juice, tarragon, onions, and cherry tomatoes. Q
SOURCES: ROBIN BERZIN, M.D.; STEPHANIE MIDDLEBERG, R.D., FOUNDER OF MIDDLEBERG NUTRITION.
