Peas

Green Peas

Peas

are often mistaken for vegetables when in fact they are legumes even though there is debate that they are a fruit, they are small round and grow in a pod which is also edible on a vine.
10 health benefits from http://www.care2.com show just how vital they are to our diets.

1. Weight management: Peas are low-fat but high-everything-else. A cup of peas has less than 100 calories but lots of protein, fiber and micronutrients.
2. Stomach cancer prevention: Peas contain high amounts of a health-protective polyphenol called coumestrol. A study in Mexico City determined you only need 2 milligrams per day of this phytonutrient to help prevent stomach cancer. A cup of peas has at least 10.
3. Anti-aging, strong immune system, and high energy: This comes from the high levels of antioxidants, including: flavinoids: catechin and epicatechin, carotenoid: alpha-carotene and beta-carotene, phenolic acids: ferulic and caffeic acid and polyphenols: coumestrol
4. Prevention of wrinkles, Alzheimer’s, arthritis, bronchitis, osteoporosis and candida: These come from peas’ strong anti-inflammatory properties. Excess inflammation has also been linked to heart disease, cancer, and aging in general. These properties include: Pisumsaponins I and II and pisomosides A and B (anti-inflammatory phytonutrients found almost exclusively in peas), Vitamin C and vitamin E, and a good amount of the antioxidant mineral zinc and Omega-3 fat in the form of alpha-linolenic acid (ALA)
5. Blood sugar regulation: Peas’ high fiber and protein slows down how fast sugars are digested.
Their antioxidants and anti-inflammatory agents prevent or reverse insulin resistance (type 2 diabetes)
All peas’ carbohydrates are natural sugars and starches with no white sugars or chemicals to worry about.
6. Heart disease prevention: The many antioxidant and anti-inflammatory compounds in peas support healthy blood vessels. The formation of plaque along our blood vessel walls starts with chronic, excessive oxidative stress and inflammation. The generous amounts of vitamin B1 and folate, B2, B3, and B6 reduce homocysteine levels, which are a risk factor for heart disease.
7. Healthy for the environment: Peas work with bacteria in the soil to ‘fix’ nitrogen from the air and deposit it in the soil. This reduces the need for artificial fertilizers since one of their main ingredients is nitrogen. After peas have been harvested, the remaining plant easily breaks down to create more organic fertilizer for the soil. Peas are also able to grow on minimal moisture, so they are a perfect crop in many areas due to not needing irrigation or using up valuable water supplies.
8. Prevent constipation: The high fibre content in peas improves bowel health and peristalsis.
9. Healthy bones: Just one cup of peas contains 44% of your Vitamin K, which helps to anchor calcium inside the bones. Its B vitamins also help to prevent osteoporosis.
10. Reduces bad cholesterol: The niacin in peas helps reduce the production of triglycerides and VLDL (very low-density lipoprotein), which results in in less bad cholesterol, increased HDL (“good”) cholesterol, and lowered triglycerides.
Read more: http://www.care2.com/greenliving/10-health-benefits-of-peas.html

Eat them raw by themselves as a snack, in salads or cook them by steaming, sauté, baking (season them for tasty snack), they can be a side to a meal or incorporated into many recipes.

Recipe: Pea, Tarragon & Cream Cheese Pithivier

• 30g non-dairy butter
• 2 brown onions; finely chopped
• 240 gram frozen peas, thawed; 2 cups
• 250 gram non-dairy cream cheese; softened
• 1/2 cup chopped tarragon
• zest of 1 lemon
• 1/2 cup kale leaves; chopped
• 2 puff pastry; thawed
• 3 tablespoons soy milk; or other non-dairy milk

Preparation
1. Melt butter in a saucepan on medium-high heat.
2. Cook onion, stirring occasionally, for 3-4 mins, until softened. Remove from heat and set aside.
3. Preheat oven to 200C or 180C fan Line a baking tray with baking paper. Combine onion mixture, peas, cream cheese, tarragon, lemon zest and parsley in a bowl. Season.
4. Using a 12cm round pastry cutter or saucer as a guide, cut 4 discs from 1 pastry sheet. Place circles on a prepared tray and heap filling in middle of circles. Brush around edges with milk. Or use pie trays.
5. Using a 14cm round pastry cutter or saucer as a guide, cut 4 circles from remaining pastry sheets and lay on top of pea mixture.
6. Press edges together with a fork, score a pattern on top and brush with milk.
7. Bake for 25 mins, until puffed and golden.

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