Today’s Superfood: Peas

Green peas, which date back thousands of years, are one of the first crops to be grown by humans. They belong to the legume family and are characterized by a pod that encloses edible seeds. Often underestimated, green peas contain many essential nutrients. They can be prepared and eaten in a variety of different ways, making them simple to incorporate in a healthy diet.

Green peas seem to be overlooked in nutritional research. Even so, there are still numerous known health benefits.

Green peas are naturally very low in fat, have a low glycemic index and provide us with essential fatty acids and nutrients!

Top 6 Nutrients Found in Peas

Vitamin K


Vitamin B1



Vitamin C

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Which type of green pea is your favorite?

Garden peas contain a smooth and soft outer pod that is inedible and removed before eating. The inner peas are sweet in flavor and can be consumed both raw and cooked. Highly popular, garden peas are the peas found in the canned and frozen sections at the grocery store.

Snow peas have a flat outer pod housing small seeds inside. Another name for the snow pea is the “Chinese pea pod” because these peas are typically used in Chinese dishes. They are eaten both raw and cooked. Plus the entire snow pea can be eaten, including the pod.

Snap Peas are the perfect combination between a garden and snow peas. Both the outer pod and inner peas can be enjoyed. Their crunchy outer core gives them a fresh and crisp flavor making them perfect to be eaten raw.

Sustainable Superfood: Pea crops actually provide the soil and the air with benefits. Their crops can take harmful nitrogen found in the air and convert it to more beneficial and usable substances. Also, when peas are grown, their shallow roots prevent soil erosion and after they are picked the soil replenishes rapidly.

The USDA recommends consuming 3 cups of legumes per week. Incorporating green peas into your diet is a great way to meet this recommendation! Peas are a diverse vegetable that can be added to recipes or be the star of the dish. Try this crunchy, roasted green pea recipe from Super Healthy Kids!

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2 cups – green peas, frozen

1 tsp – olive oil

1 teaspoon – garlic salt


Preheat your oven to 375 degrees F.

Let frozen peas thaw and then blot them with a paper towel to get as much moisture off them as possible.

Next, place in a bowl and combine oil and garlic salt. Coat evenly by stirring well.

Spread them on a baking sheet lined with either parchment paper, a Silpat or tin foil. Make sure they are in an even flat layer.

Bake in the oven for 30 minutes, then shake and kind of stir them around to make sure they are cooking evenly.

You can try them at this point to see if they are crunchy enough for you. If they need more time return to the oven for increments of 15 minutes until they are nice and crunchy.

Let cool and then serve!


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