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! 

Green Pea Health Trivia:


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


  • 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!