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Easy Recipe: Sweet Garden Peas with Mint

Peas know how to please. =0) They play well with almost all other foods, from cauliflower to fruit smoothies. They get along with lots of other herbs and spices, from garlic to sweet marjoram. They are delicious whether tossed into salads, or cooked into a warm, comforting soup.

Peas are easy-going friends.

Peas are generous to your health. They satisfy us because of their starch, yet they are surprisingly low-glycemic due to their resistant starch, which doesn’t break down completely in digestion. Their health benefits derive mainly from the properties of starch, protein, fiber, vitamins, minerals and phytochemicals and antioxidants.

According to this review of the health benefits of peas, peas “contain a variety of phytochemicals that . . . may have antioxidant and anticarcinogenic activity . . . which may exhibit hypocholesterolaemic and anticarcinogenic activity, and . . . which may exert beneficial prebiotic effects in the large intestine.” (1)

Currently, peas are being studied to assess the effects of pea fiber on weight loss and gut microbiota in an overweight and obese adult population. (2)

One study found that peas and other legumes significantly reduce LDL cholesterol (3).

Peas and other legumes help protect against numerous diseases or disorders, such as inflammation, coronary heart disease, diabetes and high blood pressure (4).

In short, peas are a benevolent friend. They will stand up and fight for you when your health has taken a few too many offenses. And they’re delicious.

The following recipe is a delicious addition to help you stay slim and energized. I’ve created many variations of it, such as tossing it with cauliflower chunks, or adding bacon bits from humanely-raised hogs.

You’ll find that you can throw this dish together last-minute for an instant hit.


  • 1lb fresh or frozen shelled peas (thawed)
  • 1-2 Tbsp coconut oil or grass-fed butter
  • 2 Tbsp chopped mint (alternatively, experiment with basil, thyme, or mexican oregano)
  • 2 tsp toasted sesame seeds
    Salt & black pepper to taste


1. Place your peas into a medium-sized pan. Cover them with hot water. Simmer five minutes.

2. Strain peas.

3. Stir in the coconut oil or butter, gently.

4. Stir in chopped mint (or your alternative herbs)

5. Season with salt and black pepper.

6. Transfer to a serving bowl.

7. Adjust seasonings. Top with toasted sesame seeds and serve.

Simplicity is sweet, but variety makes this even more fun! Help me out with your ideas. With what would you serve this dish? Please tell me in the comments below. 

Did you like this post? Please share it with your friends! Thanks.

 Resources (Pub Med):

(1) Br J Nutr. 2012 Aug;108 Suppl. Review of the health benefits of peas (Pisum sativum L.). Dahl WJ1, Foster LM, Tyler RT.

(2) BMC Gastroenterol. 2014 Apr 8;14:69. Evaluation of yellow pea fibre supplementation on weight loss and the gut microbiota: a randomized controlled trial. Lambert JE,

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