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8 Impressive Health Benefits of Snow Peas And How to Sauté Snow Peas
Crunchy green snow peas are a type of pea that you eat whole, shell and all. Snow peas are not to be dismissed, as they have impressive nutritional benefits not to mention, they are delicious too! Let’s explore 8 health benefits of snow peas and then jump into how to saute snow peas. Spoiler alert: It’s quick, easy, and delicious!
Immune system
The immune system helps our body prevent and fight illness. It’s important to continuously build our immunity, especially in preparation for winter and the flu season. 1 cup of these peas provides 70% of your recommended daily amount (RDA) per cup of Vitamin C. Vitamin C helps the body produce white blood cells to prevent illness.
Cancer
Since snow peas are rich in vitamin C, consuming them helps neutralizes free radicals, the main cause of mutating cells, oxidative health, and chronic illness.
Heart health
Snow peas contain high amounts of potassium and vitamin C, which protects the heart from disease. Potassium lowers blood pressure. Vitamin C repairs arteries and blood vessels, which helps prevent coronary heart diseases.
Diabetes
Snow peas are low on the glycemic index (0-35), which categorizes food by how fast it turns into sugar in the body.
The lower the number, the slower the process, therefore, the healthier it is. Low glycemic food helps regulate blood sugar, which is key for people with diabetes. High glycemic food on the other hand spike blood sugar levels.
Weight loss
1 cup of these crunchy snow peas is only 35 calories! This makes them a tasty and crunchy vegetable for weight loss and maintenance. To boot, snow peas are completely fat-free. They also contain 2 grams of protein.
Digestion
Snow peas contain 2 grams per cup of dietary fibre. Dietary fibre helps the body digest food. It also stimulates the peristaltic motion, increases nutrient absorption, and lowers gut inflammation that can cause stomach aches.
Bone mineral density
Snow peas contain iron, potassium, manganese, and other minerals that increase bone mineral density. Even with small amounts present, it can still decrease the risk of osteoporosis.
Snow peas also contain calcium as do all green vegetables, especially dark leafy greens. Calcium is needed to build bone health.
Vision
Vitamin A is an essential antioxidant in eyesight, as it blocks oxidative retina stress. Overall, it can hold back on cataracts caused by age-related macular degeneration.
Make sure to check our Ghana oil rice recipe to which the snow peas are a great addition!
Sources:
Health Benefit Times
Healing 4 Soul
Diabetes Meal Plans
Simple Sautéed Snow Peas
Naturally sweet and crunchy, snow peas are seasoned simply to perfection. This snow peas recipe is easy, delicious, and a great side to oil rice or ''Angwa Mo'' which you'll find on the recipes page.We are always told to eat our greens, but sometimes, they don't taste how we want them to. Using spices is the best way to make vegetables tasty. Snow peas are naturally sweet, so it's a great way to have added nutrition with your meals.
Ingredients
- 227 g snow peas olive or vegetable oil
- 1/2 tbsp oil olive or vegetable
- Sprinkle crushed cayenne pepper use just a little if you don't like heat
- Pinch of sea salt or Himalayan salt
Instructions
- Wash the snow peas2. Heat a pan on medium, add a drizzle of oil (you can use water if oil-free)3. Add the snow peas and a dash of salt and pepper.NOTE: If you also use a cast-iron skillet, heat it and add the oil and the snow peas. If the skillet is hot and is cooking the snow peas nicely, turn off the heat and it will continue to cook. You don't want to overcook snow peas. Once they turn bright green and still a bit crunchy, they are done!
Video
Notes
Notes: Add your favourite spices (ie. herbs, paprika, curry, chopped garlic, etc.)
Replace the cayenne with black pepper if you don’t like spicy food.
Watch the video to see how to make this recipe!
Tried this recipe? Mention @veganverymuch or tag #veganverymuch!
Ghana oil rice, ”Angwa mo/ Anointed rice”|Vegan African Recipes
Ghana oil rice, ”Angwa mo/ Anointed rice”| Vegan African Recipes
As we say in Asante/Twi, Yɛma wo akwaaba! (We welcome you!) Oil rice is a staple a Ghanaian household; ours is no different. Since Ghana oil rice on its own is vegan, easy to make, and tasty; I usually cook it whenever I crave it! If you are curious and want to try an easy vegan rice dish to make and serve alongside your favourite veggies and vegan protein, I urge you to try this one! Nourish your belly! It will thank you!Traditionally, Ghanaians consume oil rice as the main course (not small helping/ side!) with non-vegan protein and fresh pepper sauce and shito (dark brown well-seasoned and fried pepper sauce, that is traditionally not vegan or vegetarian friendly, but is pescatarian). In a vegan household, serving your oil rice with a bean patty, tofu, bean salad or your favourite protein, along with vegetables, makes it quite nutritious and complete! If you are not from Ghana or a Ghanaian in the diaspora feeling nostalgic, here are 5 awesome reasons to try oil rice TODAY!1. Ghana oil rice is easy to make, but it is so tasty. The golden-brown fried onion, flavour the rice beautifully, making it simply delectable.2. Ghana oil rice cooks very quickly, in under 20 minutes, depending on how long you fry the onion. Also, covering the pot with foil before adding on the lid, cuts the cooking time. So if you're short on time, but still want to do more than plain boiled rice, try oil rice! 3. Ghana oil rice can be made more nutritious with brown, rather than white rice. I recommend brown basmati rice, though we have also made it with long grain brown rice. Brown rice is a whole grain, which means it digests slowly so that it does not spike up then drop your blood sugar level. Brown basmati rice also cooks faster because of finer grains.4. Ghana oil rice is a nice option for vegans and vegetarians who still want to enjoy their native Ghanaian or African food. You can add any plant-based sides and enjoy an African meal, without participating in animal cruelty and speciesism. Why not have it with chickpeas. tempeh, prepare soy protein and salad on the side? or perhaps with red (tomato) stew? It's so good, I'm salivating as I type this!5. Ghana oil rice is a simple comfort and soul food that is healthier than typical soul food, rich in fat and sodium. You can use less oil and less salt without sacrificing flavour!NOTE: If you are a visual learner, watch the video to see how Ghana oil rice is made, or simply to show your support!
Equipment
- A piece of aluminum foil to cover the pot before the lid goes on
- Small pot
- Knife
- Cutting board
- Cooking spoon or fork
Ingredients
- 1 cup white rice When using brown or wild rice, soak beforehand.
- 1 small onion All types of onions work well, except green onion/scallions).
- 2 cups water I used tap water, but filtered, fluoride-free water is best for health!
- 2 tbsp oil Vegetable or olive oil (not extra virgin oil due to low burn point! ) You can use coconut oil if you want it to taste like that.
- 1 tsp salt Less is more, can add less if you need to.
Instructions
- Rinse the rice well and set aside in a bowlSlice 1 small onion and set aside Heat oil on medium heat in a small pot Add sliced onions and stir-fry until fragrant, golden brown and translucentAdd rice, water, salt, and cover with the foil and lidBring rice to boil on high heat (about 2 minutes), then cook on low heat for about 10 minutesRice is ready when it is semi-translucent and soft taste (not mushy)
Video
Notes
Nutrition Facts
3 Servings
Amount Per Serving
- Calories 189.2
- Total Fat 9.3 g
- Saturated Fat 0.7 g
- Polyunsaturated Fat 2.8 g
- Monounsaturated Fat 5.5 g
- Sodium 670.0 mg
- Total Carbohydrate 24.0 g
- Sugars 0.0 g
- Protein 2.7 g
- Vitamin B-120.0 %
- Vitamin E 9.7 %
- Calcium 1.3 %
- Iron 5.3 %
- Niacin 5.3 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Please rate and comment on the recipe in the comment section below! If you this dish, tag us on Instagram @veganverymuch
