THE BLOG
15/06/2015 11:01 BST | Updated 12/06/2016 06:59 BST

Please, Eat Your Peas!

If you were one of those kids who secretly pushed the mushy green peas off your plate, it's time to bring them back in a whole new way! Fresh or pre-frozen, flavorful green peas are loaded with nutrients and offer health benefits way beyond your childhood dreams!

If you were one of those kids who secretly pushed the mushy green peas off your plate, it's time to bring them back in a whole new way! Fresh or pre-frozen, flavorful green peas are loaded with nutrients and offer health benefits way beyond your childhood dreams! 

Green Pea Health Trivia:

Recipe:

High-Protein Green Pea Burgers, Serves 4

Ingredients (use organic when available):

  • 1 cup shelled green peas (from 1 pound in pods), or 1 cup frozen peas, thawed
  • 1/2 cup canned organic cannellini or navy beans, rinsed and drained
  • 1/2 small onion, finely chopped
  • 2 tablespoons fresh flat-leaf parsley, finely chopped
  • Juice from 1-small lime
  • 1 large egg, gently whisked
  • 1 cup fresh breadcrumbs (from 3 slices toasted sourdough bread, cooled and then placed in a bag and crushed with bottom of a jar)
  • Sea salt (optional) and freshly ground black pepper to taste
  • 1 tablespoon extra-virgin olive oil
  • 2 cups mixed baby greens
  • 1 tomato, thinly sliced

Directions:

  • Steam fresh peas in boiling water for 3 to 4 minutes until bright green and slightly tender. Drain and cool. (If using frozen peas, skip this step.)
  • Transfer peas into a large mixing bowl and add other beans. Using a potato masher, mash the beans into a coarse texture. Stir in onion, parsley, lime, egg, and breadcrumbs. Season with optional salt and pepper to taste. Form into 4 patties, each about 3/4-inch thick.
  • Heat oil in a large nonstick skillet over medium heat. Cook burgers until golden and crisp, about 4 minutes per side.
  • Serve over baby greens with tomato slices or sandwich between wholegrain buns.

Nutrition Facts per serving (192 grams-no added salt, without bun): 290 calories, 6.7 grams fat, 47 milligrams cholesterol, 257 milligrams sodium, 482 milligrams potassium, 44 grams carbohydrates, 11 grams dietary fiber, 14 grams protein, high in iron, calcium, vitamins C, A and B1 (thiamin).

For more nutritious and delicious recipes with a practical approach to a healthy and wholesome diet, pick up a copy of Layne's award-winning book: Beyond The Mediterranean Diet: European Secrets Of The Super-Healthy.

Bon Appetit!