5 Kid Friendly Recipes: Peas

Here are the health benefits of peas for children

1. Rich in Vitamins and Minerals

Vitamin C: Essential for immune function, skin health, and collagen production.

Vitamin K: Important for bone health and proper blood clotting.

Folate: Crucial for cell growth and development, especially important during periods of rapid growth in children.

B Vitamins (B1, B6): Support energy production, brain function, and overall growth and development.

2. High in Fiber

Dietary Fiber: Supports healthy digestion, prevents constipation, and helps maintain a healthy weight by promoting a feeling of fullness.

3. Good Source of Protein

Plant-Based Protein: Supports growth, muscle development, and overall bodily functions, making peas a good protein source, especially for vegetarian and vegan diets.

4. Rich in Antioxidants

Antioxidants: Peas contain antioxidants such as flavonoids, carotenoids, phenolic acids, and polyphenols, which help protect the body from oxidative stress and reduce inflammation.

5. Supports Bone Health

Vitamin K and Manganese: Essential for bone health and development, helping to build and maintain strong bones.

6. Boosts Immune System

Vitamin C and Zinc: Enhance the immune system, helping children fight off infections and illnesses.

7. Promotes Heart Health

Fiber, Potassium, and Antioxidants: Support cardiovascular health by helping to regulate blood pressure, reduce cholesterol levels, and protect against heart disease.

8. Supports Healthy Blood Sugar Levels

Low Glycemic Index and High Fiber Content: Help stabilize blood sugar levels, preventing spikes and crashes that can affect energy and mood.

9. Aids in Healthy Weight Management

Low in Calories and High in Nutrients: Provide essential nutrients without excessive calories, promoting healthy weight management.

10. Supports Eye Health

Lutein and Vitamin A: Essential for eye health and vision development, helping to protect against eye diseases and maintain good eyesight.

11. Promotes Healthy Skin

Vitamins and Antioxidants: Aid in maintaining healthy skin by protecting against damage from free radicals and supporting skin repair and regeneration.

12. Anti-Inflammatory Properties

Phytonutrients: Reduce inflammation, which can benefit overall health and potentially lower the risk of chronic diseases.

Incorporating peas into a child's diet can provide them with a range of essential nutrients, supporting their growth, development, and overall health.

1. Pea and Cheese Quesadillas

Ingredients:

• 1 cup frozen peas

• 1 cup shredded cheddar cheese

• 4 whole wheat tortillas

• Butter or oil for cooking

Instructions:

1. Cook the peas according to package instructions and drain.

2. Heat a non-stick pan over medium heat and add a little butter or oil.

3. Place one tortilla in the pan and sprinkle half of the cheese and peas) evenly over it.

4. Top with the second tortilla.

5. Cook until the bottom tortilla is golden brown, then flip and cook the other side.

6. Remove from pan, let cool slightly, and cut into wedges.

7. Serve with salsa or a dollop of sour cream.

Pea and Ham Pasta

Ingredients:

• 1 cup frozen peas

• 2 cups cooked pasta (any shape)

• 1/2 cup diced ham

• 1/2 cup grated Parmesan cheese

• 1/4 cup cream or milk

• Salt and pepper to taste

Instructions:

1. Cook the peas according to package instructions and drain.

2. In a large bowl, combine cooked pasta, peas, diced ham, and Parmesan cheese.

3. Add cream or milk and mix well.

4. Season with salt and pepper to taste.

5. Serve warm, topped with extra Parmesan if desired.

Pea and Carrot Fried Rice

Ingredients:

• 1 cup frozen peas

• 1 cup diced carrots

• 3 cups cooked rice (preferably day-old)

• 2 eggs, beaten

• 2 tablespoons soy sauce

• 1 tablespoon vegetable oil

• 2 green onions, chopped

• 1 clove garlic, minced

• Salt and pepper to taste

Instructions:

1. Cook the peas and carrots according to package instructions and drain.

2. Heat vegetable oil in a large pan or wok over medium-high heat.

3. Add minced garlic and cook until fragrant.

4. Add the diced carrots and cook for 2-3 minutes until they begin to soften.

5. Push the carrots to one side of the pan and pour the beaten eggs into the empty side. Scramble the eggs until fully cooked.

6. Add the cooked rice, peas, and soy sauce to the pan. Stir everything together and cook for another 2-3 minutes, until the rice is heated through.

7. Stir in the chopped green onions.

8. Season with salt and pepper to taste.

9. Serve warm.

Pea and Potato Patties

Ingredients:

• 1 cup frozen peas

• 2 large potatoes, boiled and mashed

• 1/4 cup grated carrot

• 1/4 cup breadcrumbs

• 1 egg

• Salt and pepper to taste

• Olive oil for frying

Instructions:

1. Cook the peas according to package instructions and drain.

2. In a large bowl, combine mashed potatoes, peas, grated carrot, breadcrumbs, and egg.

3. Season with salt and pepper to taste and mix well.

4. Shape the mixture into small patties.

5. Heat olive oil in a pan over medium heat. Fry the patties until golden brown on both sides.

6. Remove from pan and drain on paper towels.

7. Serve with ketchup or a dipping sauce.

Pea and Cheese Savory Muffins

Ingredients:

• 1 cup frozen peas

• 1 cup grated cheddar cheese

• 1 1/2 cups all-purpose flour

• 1 tablespoon baking powder

• 1/2 teaspoon salt

• 1 cup milk

• 1/4 cup vegetable oil

• 1 egg

Instructions:

1. Preheat the oven to 375°F (190°C) and grease a muffin tin.

2. Cook the peas according to package instructions and drain.

3. In a large bowl, mix together flour, baking powder, and salt.

4. In another bowl, whisk together milk, vegetable oil, and egg.

5. Add the wet ingredients to the dry ingredients and mix until just combined.

6. Fold in the peas and grated cheese.

7. Spoon the batter into the prepared muffin tin, filling each cup about 2/3 full.

8. Bake for 20-25 minutes or until a toothpick inserted into the center of a muffin comes out clean.

9. Let cool slightly before serving.

These recipes are easy to prepare, nutritious, and perfect for kids!