Nutritional value
As a group, pulses (peas, beans and lentils) are extremely nutritious as well as being versatile, convenient and inexpensive. They are a good source of B vitamins, iron, folate, potassium, magnesium, various phytonutrients and fibre, and are low or very low in fat and saturates. Their complex carbohydrate provides slow-burning energy, thus helping regulate blood sugar levels, a benefit to diabetics. Pulses also help protect against cancer, heart disease and constipation. When combined with a grain food, they make excellent protein and can be useful in vegetarian and vegan diets.
Fresh, frozen, tinned and dried peas are all beneficial, although freshly picked or frozen ones have more vitamin B and C. Mangetout have twice the calcium and vitamin C as fresh ordinary peas but less vitamin B and potassium. Peas sold as 'fresh shelled' are less nutritious than frozen ones. Most children like peas, so there is every reason to serve them regularly.
Using peas
* To cook frozen peas: throw into plenty of fast-boiling water, return to the boil, cover, turn off the heat and leave for six minutes. Drain; toss in a little butter.
* Toss chopped spring onions in olive oil until soft. Add peas with a little water; simmer for a few minutes until done. Stir in chopped fresh parsley or mint.
* Add peas to pasta, rice, stews and fish dishes.
* Cut mangetout peas into thirds, diagonally, and stir-fry briefly. They are likely to go soggy if boiled.
* Try growing peas. Let children pop open the pods, and then enjoy the incomparable taste and texture of freshly picked peas. Otherwise, buy the freshest ones you can, avoiding wrinkled and very fat pods.
Remember to let children taste some fresh, raw peas, and have the fun of eating them straight from the (washed) pod.
There are many more ideas in Mary Whiting's 'Dump the Junk!' (Moonscape, Pounds 7.99)
