December 31, 2018

Let's take a moment to talk about a very underrated vegetable - the pea. The pea is not actually a vegetable but a fruit since it contains seeds developed from a flower. But nonetheless, the pea is loaded with health benefits. With only 100 calories per cup and lots of protein, fiber and micronutrients, peas are a real power house food. One cup provides 44 percent of your daily vitamin K allowances along with generous amounts of vitamin B1 and folate, B2, B3 and B6. Niacin found in peas helps to reduce the production of triglycerides and very low-density lipoproteins which results in decreased bad cholesterol and triglycerides and increased good "HDL" cholesterol.

Peas also contain numerous phytonutrients which are beneficial to health and may prevent the development of disease. These include high amounts of polyphenols which can help prevent stomach cancer. Peas also contain lutein and zeaxanthin which support vision and eye health. Pisumsaponins and pisomosides are phytonutrients found exclusively in peas and provide powerful anti-inflammatory benefits.

Now go and make this simple easy healthy recipe and enjoy the power of the PEA tonight!!!!!

Roasted Carrot, English Peas, Tomato & Quinoa Salad
Serves 8

Ingredients:
8 orange carrots, (medium sized), cut in half lengthways, reserve half the carrot tops
8 yellow carrots, (medium sized), cut in half lengthways
8 long radishes
2 tablespoons olive oil, for roasting
1 cup cherry tomatoes, halved
4 cups low in sodium vegetable stock
2 cups quinoa
½ teaspoon turmeric
1 teaspoon paprika
2 cups frozen English peas (allow to-defrost)
2 green onions, roughly chopped
4 garlic cloves, peeled and minced
3 tablespoon sesame oil
3 teaspoons miso paste
1 lime, juice of
3 tablespoons of sesame seeds
1 teaspoon ground cumin
½ teaspoon curry powder
½ teaspoon ground coriander
¼ teaspoon chili flakes

Pre-heat oven to 380°F

How to Make:
Place the carrots and radishes into a medium bowl and coat with olive oil. Then place on a sheet pan and roast in the oven until charred and tender, approx. 30 minutes. Add the tomatoes to the tray the last 10 minutes. Remove from the oven.
In a medium size saucepan, combine the stock, quinoa, turmeric, and paprika. Place on the stove and bring to a boil. Reduce heat to a simmer and cook until the quinoa is tender, about 15 minutes. Remove the saucepan from the stove and allow to cool.
When the quinoa is cold, finely chop the carrot tops and combine with the green onions, minced garlic, peas and the cooked carrots, radish and tomatoes.
To make the dressing: Whisk together the sesame oil, miso paste, lime juice, sesame seeds, curry powder, ground coriander, cumin, and chili flakes. Pour over the vegetables and lightly toss together and serve.

Enjoy,
Chef Mark .

Copyright © 2018, 2019 Mark Allison