Green Peas: A Vitamin Powerhouse
This springtime favorite is loaded with vitamins A, B-1, B-6, C, and a supersized serving of osteoporosis-fighting K.
Sweet, chubby peapods on the vine announce the start of the spring growing
season. Reach for a handful and make a dent in your daily dose of vitamin
requirements. This green legume is loaded with A, B-1, B-6, C, and a supersized
serving of osteoporosis-fighting K. One cup of boiled green peas has 46% of
your RDA of vitamin K-1, known for maintaining bone health and helping blood to
clot to prevent bleeding. Peas are high in fiber and low in fat and contain no
cholesterol. Plus, they're a good source of vegetable protein.
Did you know that a 100-calorie serving (about 3/4 cup) has more protein
than 1/4 cup of almonds or a tablespoon of peanut butter? No wonder peas were
favored by the ancient Egyptians, who buried them in their tombs for use in the
afterlife. Were you the kind of kid who pushed them, uneaten, around your
plate? It's time to reconsider this vitamin powerhouse. Give peas a chance.
More K on the Way
Other vitamin K-packed foods include cauliflower and beans, as well as green
leafy vegetables such as spinach, broccoli, and cabbage.
Minted Peas in Lettuce Cups
Makes 8 servings
2 cups fresh peas, or 10 ounces frozen peas
1 onion, minced
2 ounces unsalted butter
1/3 cup fresh mint, chopped
1 teaspoon sugar
Salt and pepper to taste
8 Boston lettuce leaves, washed
- If using fresh peas, blanch in boiling water for 5 minutes, then plunge
them into cold water to stop cooking. If using frozen peas, defrost.
- SautÃ© onion in butter until caramelized, about 10 to 15 minutes.
- Add peas, mint, sugar, salt, and pepper, and cook for 5 minutes or until
- Spoon peas into lettuce cups and serve warm.
Per serving (not including salt to
taste): 89 calories, 2.2 g protein, 7.3 g carbohydrate, 6 g fat, 3.6 g
saturated fat, 16 mg cholesterol, 2 g fiber, 99 mg sodium. Calories from fat: