UCHD, Protecting Your Health.

 

Recipe of the Week: Peas

Try a new recipe! The Wellness Consortium of Union County has partnered with Union County Farmer's Market to bring you information and healthy recipes that feature locally grown fruits and vegetables.

 Vegetable of the week: Peas

All peas are a good source of vitamin A, vitamin C, thiamin, folate, iron and phosphorus. Green peas are second only to lima beans as a fresh vegetable source of protein. Only about five percent of all green peas grown come to the market fresh. Frozen peas retain their color, flavor and nutrients better than canned and are lower in sodium. Snow peas are lower in protein since their seeds are very small, however they provide twice the calcium and slightly more iron than green-shelled peas.

Selection: At the market, choose peas that have been stored at a cool temperature, with pods that are firm. Avoid overlarge pods. Large peas will have a starchy taste. Choose snow peas that have pods that are shiny and flat without a twisted appearance. Sugar snap peas should be bright green and firm to be the sweetest. Plan on buying about a pound of peas for every cup of peas you want. Since snow and sugar snap peas are eaten in the shell, buy 1/4 pound for each serving.

Storage:  For the sweetest flavor, serve peas as soon after picking or buying as possible. As peas age, the sugar content turns to starch, making the peas less sweet. Store all peas in the shell in the crisper section of your refrigerator in a perforated plastic bag. Use within two days.

All peas, green, sugar snap and snow, can be cooked by using a small amount of water. The less liquid that is used, the smaller amount of vitamin C is lost.

Preparation:  Shell the peas just before cooking or serving. To prepare shell peas, break off the stem end and strip the string along the edge. Pop the pod open and, with your thumb, scrape the peas out. Wash and cook.

For snow peas and sugar-snap peas, rinse well before use. Prepare snow peas by snipping off both ends with a knife or kitchen shears. Strings will not be noticeable. Sugar-snap peas are prepared by snipping the ends and removing the strings from both sides of the pod. Eat raw or cooked.

Boiling or Steaming: All peas, green, sugar snap and snow, can be cooked by using a small amount of water. The less liquid that is used, the smaller amount of vitamin C is lost. Cooking time for shell peas is five to 10 minutes. Peas can be steamed over boiling water to retain nutrients, as well. For snow and sugar peas, cook for one to two minutes. Snow or sugar pea pods can be cooked in a steamer over boiling water for two to three minutes.

Stir-frying: Use pod peas in stir-fry dishes. Use a small amount of either oil or broth and cook quickly. Cook only one to two minutes to retain the color and crispness when stir-frying whole or cut in slices.


 

2016 Recipe

2016 Snow Peas Recipe Card 1

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2015 Recipe

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