Peas

More Peas, Please!

Super Greens

The humble pea is often underrated, however, peas are a delicious and healthy option for your baby’s diet. They are a great source of protein, fiber, vitamins, and minerals, including vitamin A, vitamin B6, vitamin C, vitamin K, thiamin, folate, and magnesium. Peas are also low in saturated fat, cholesterol, and salt.1 Need we say more? While fresh peas are delicious when available, frozen peas are not without their health benefits – freezing peas early in the picking process helps lock in vital nutrients that can be lost at room temperature. Did you know that green peas can lose over half their vitamin C in the first 24 to 48 hours after being picked?2

Peas are rich in fiber, which both supports digestive health and fuels beneficial gut microbes. Peas also contain a low glycemic index and help ensure stable blood sugar regulation in the body, which is useful if you need to monitor your blood sugar levels. Regularly including peas in your diet may even reduce the risk of cancer due to their high antioxidant levels!3

Don’t be disheartened if at first your child is hesitant to try a new vegetable – it can take some time before they accept a new food. That said, the roly-poly shaped veggie can be tricky for young eaters, so we’ve put together a few age-appropriate preparation suggestions below.

Pea Puree

Measure out your frozen peas. Add to a pot with water and bring to a boil. Steam peas until tender, then drain. Let peas cool slightly and add to a blender, blending to your desired consistency.

Tip: You can add butter, olive oil, or avocado to add healthy fats and flavor to the pea puree.

Healthy Pea Soup

This delicious soup offers a hearty serving of vegetables and serves as an excellent source of vitamins and nutrients. Try serving with a grilled cheese on wheat bread.

  • 1/2 cup onion, chopped
  • 1 clove garlic, minced
  • 1 tbsp olive oil
  • 1/2 cup carrots, chopped
  • 1/2 cup celery, chopped
  • 1 can chickpeas, rinsed
  • 2 cups peas, frozen
  • 6 cup chicken broth
  • 2 tbsp plain yogurt
  • salt and pepper to taste

Sauté onion and garlic in olive oil until the onion is soft. Add the celery, carrots and sauté until softened, about 3 minutes. Add in chickpeas, peas, broth, and yogurt and bring to a boil. Simmer the soup until the vegetables are soft (about 20 minutes). Using an immersion blender, blend lightly to keep the texture (about 10 seconds). For smaller children, or if you prefer a smooth texture, blend the soup to your desired consistency.

Recipe Yields: 6 Servings

Store any extras in an airtight container in the refrigerator. Reheat before serving.

Storage Time: 5 days in the refrigerator

English Pea Picnic Salad

  • 2 cup peas (fresh or frozen)
  • 2 slice of apple wood smoked bacon, crumbled
  • 1/2 cup sharp cheddar cheese, cubed
  • 1/4 cup red onion, diced
  • 4 tbsp plain Greek yogurt
  • 2 tbsp fresh mint leaves, chopped
  • 1 tsp paprika
  • Salt and pepper to taste

Toss uncooked peas, crumbled bacon, cheese, red onion and mint leaves together. In a small bowl, mix Greek yogurt, paprika, salt and pepper. Stir the yogurt mixture in with the peas. Chill for 2 hours in the refrigerator.

Serve as a side dish or as a fun finger food snack. Serve cold.

Recipe Yields: 6 Servings

Storage Time: 5 days in the refrigerator

Sources

  1. https://www.medicalnewstoday.com/articles/peas-nutrition
  2. https://www.theguardian.com/lifeandstyle/2017/may/01/are-frozen-fruit-and-vegetables-as-good-for-you-as-fresh
  3. https://www.bbcgoodfood.com/howto/guide/health-benefits-peas
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