Lindsay Sawyer Lim, R.D.N., L.D.N., M.B.A., M.P.H.
Clinical nutrition manager, NCH Nutrition and Food Service
Did you push peas around your plate when you were young? If you have not made them a regular item in your diet, it’s time to give peas a chance!
This legume is vitamin-packed and a great source of plant based protein and fiber. Peas are also a good source of iron, magnesium, phosphorus and potassium and an excellent source of copper, foliate, manganese and thiamin, according to the United States Agency for International Development (USAID).
In other words, they are good for you! When combined with a grain such as rice or bread, peas can be part of a complete protein which is good news for vegetarians! (A complete protein has all of the essential amino acids to meet our dietary needs).
Here are a few ways to add peas to your diet:
- Toss peas into your salad. The Oasis cafeteria at NCH always has peas on their salad bar!
- Throw some frozen or fresh peas into any pasta, stir-fry or soup you make.
- Add peas to mixed vegetables as a side to your main dish. My favorite is fresh green peas with carrots sautéed with olive oil and garlic.
- Looking for dairy free milk? Try milk made with pea protein. Ask your grocer if they carry it. It’s delicious. We’re not making it up – Google ‘pea milk’ if you don’t believe us!
If you’re tired of turkey on the Monday after Thanksgiving, stop by Northwest Community Hospital’s Oasis cafeteria, when our cafeteria provider, Sodexo, will be serving split pea and butternut squash soup.