Functional Foods at Farmers Markets - Week Seven

Green peas are ready and waiting for you to grab at any of your local farmers markets!

Green Pea - Pisum Sativum

Also called Spring Pea, Garden Pea, Common Pea, Field Pea, and English Pea.

Green peas are often misunderstood and wrongly villainized as a “bad starchy vegetable.” However, because they have such an abundance of protein and fiber in one serving, peas actually do a lot for the body such as helping maintain a healthier blood glucose level during digestion.

It is often forgotten that green peas are part of the legume family, which, when consistently consumed, have been shown to lower the risk for heart disease, diabetes mellitus, and some cancers.

Green peas do differ from snap, sugar, and snow peas because we only eat the green peas within the pod and, not the entire pod like the other types of peas.

Beautiful green peas, elegantly packaged in their velvety pods, will only be available for a short time at the farmers markets, and offer much more than meets the eye!

It's easy to see why you should stop by the market to pick up this worthwhile functional food!



Peas are loaded with phytonutrients in the form of flavanols, phenolic acids, carotenoids, and others.

Peas contain coumestorl, a polyphenol from the phytonutrient family that, when eaten daily, has been shown to possibly offer protection from stomach cancer.


Peas make our hearts happy with their heart healthy omega-3 fat as well as lots of B vitamins in the form of B1, B2, B3, B6, folate, and choline.




Peas contain saponins, a phytonutrient that, when working with other properties within peas, may lower the risk for type 2 diabetes.

They are a great source of specific types of anti-inflammatories that are only found in peas! These help lower our risk of heart disease, type 2 diabetes, and certain types of cancer.

The strong anti-inflammatories (pisumsaponins, pisomosides, omega-3)  and antioxidants (beta-carotene, vitamins E and C) in peas are thought to be another reason why they may help lower the risk of type 2 diabetes.


Peas provide an excellent amount of fiber & protein, which is perfect for any meal or snack.

Nutrition Facts based on 2,000 calorie diet    % = (% Daily Value)

Nutrition Facts based on 2,000 calorie diet

% = (% Daily Value)

Nutrition Facts - One-half cup (72.5 g) Fresh Green Peas

  • Vitamin C: 49%

  • Calcium: 2%

  • Iron: 6%

  • Niacin(B3): 7%

  • Riboflavin (B2): 6%

  • Thiamin (B1): 13%

  • Pyridoxine (B6): 6%

  • Vitamin E: 0.5%

  • Vitamin K: 23%

  • Calories: 59

  • Fat: less than 1 g

  • Cholesterol: 0

  • Sodium: 4 mg

  • Total Carbohydrate: 11 g

  • Dietary Fiber: 4.1 g (17%)

  • Sugars: 4.1 g

  • Protein: 3.9 g

  • Vitamin A: 11%

  • Many other minerals and amino acids

Give peas a chance by giving some of these recipes a try! Let us know which ones you like best. Enjoy!


Cooking Light – Recipes with Peas:

Eataly alti cibi – Spring Pea Ravioli with Lemon & Butter Sauce:

Epicurious – Spring Pea Butter with Shallot and Lemon:

Food & Wine – Pea Recipes:

Green Pea Avocado Spread:

Green Valley – Healthy Spring Pea Recipes:

Kitchn – Spring Green: 5 Snappy Recipes with Spring Peas:

Southern Living – Spring Pea Orzo:

Super Healthy KidsPeas Recipes: