Food Day 20

Green peas

Green peas, sometimes known as the “poor man’s meat”, is a great source of proteins, vitamins and minerals. It is also a good source of fiber to help with digestion and prevent constipation.

How

1. We recommend that you eat fresh green peas. If this is not possible, buy frozen peas. Frozen pees retain their texture and nutritional content better than canned peas.
2. Add fresh peas to green salads, or mix green peas with turkey.
3. Fresh pea pods are a great food to pack in a lunch box.
4. When buying fresh green peas, avoid the ones that are especially light or dark, or those that are yellow or whitish, or are speckled with gray.
5. We do not recommend eating too much green peas if you are prone to gout.

How to prepare

1. Before you remove the peas from the pod, rinse them briefly under running water.
2. Snap off the top and bottom of the pod and then gently pull off the “thread” that lines the seam of most peapods.
3. Canned and frozen green peas can be rinsed with cold water to remove excess sodium.
4. Snow peas and snap peas can be eaten raw, although the cooking process will cause them to become sweeter.

Storage Suggestion

1. Unwashed, unshelled peas stored in the refrigerator in a bag or unsealed container will keep for several days.
2. Fresh peas can also be blanched for one or two minutes and then frozen.
3. If you decide to freeze fresh peas, we recommend that you only store it for 6-12 months.

Health benefits & facts

• Anti-aging. Green peas are high in antioxidants which react which DNA damaging oxidants to prevent cancer.
• Boost immune system. Vitamin C, which is found in green peas, acts as an antioxidant as well as an immune system helper.
• Prevent constipation. Fiber, as is found in green peas, is essential to maintaining a healthy digestive tract to ensure that food move easily through it.
• Healthy bones. Green peas contain calcium and protein which are both essential for a health muscoskeletal system.
• Low Calorie. A cup of peas has less than 100 calories but lots of protein, fiber and micronutrients.

Reminder

Turkey and lemon water go great with green peas. Turkey is a more concentrated form of protein, vitamins, and minerals; and lemon water offers a refreshing alternative to sugary drinks.

Turkey

Methods

1. We recommend that you buy certified organic turkey. These turkeys are less likely to contain pesticides and herbicides. If possible, you should buy turkey that is Pasteur raised (has spent a significant amount of time outdoors.). This is recommended when purchasing ground turkey as well.
2. Purchase turkey breasts with the skin still intact, look for meat that is supple. Wait to remove the skin from the turkey breasts after cooking. Leaving the skin on ensure better taste and aroma.
3. Check the nutrition facts at the back of the turkey packaging. Different brands have different amounts of fat content.
4. The best way to cook turkey is through roasting
5. A turkey roast is cooked properly when it is piping hot all the way through but don’t overcook it because it dries out quickly.
6. Put marinated turkey meat in the fridge as soon as possible because it is very sensitive to heat.
7. Store turkey separate from any gravy, stuffing or raw food.
8. Refrigerated turkey will keep for about one or two days. If it is already cooked, it will keep for about four days.
9. Turkey contains purines which can cause goat and kidney stones for those who are prone to them.
10. Make sure that you store turkey properly. Do your own research because each brand and type of turkey will require different storage methods.

Benefits 

• Healthy muscles. Turkey is a.rich source of protein which is essential for the development of muscles and bones.
• The omega-3-fatty acids found in the turkey fat play a crucial role in the development and function of the brain.
• Better sleep. Turkey contains the amino acid tryptophan which is associated with better sleep and high seratonin levels.
• High in vitamins. This food has all the B vitamins which all are essential for maintaining healthy metabolic processes in your body.
• High in minerals. One serving of turkey provides almost 60% of your daily selenium requirements as well as providing a good source of phosphorous and zinc.

Lemon Water

Methods

1. If possible use lemons that are fully yellow and organic.
2. Wash the lemons before using them. This ensures that any pesticide used on the fruit is washed away.
3. To keep lemons fresh for as long as possible, store them in a sealed plastic bag.
4. We recommend that you add the lemon juice to room temperature or warm water.
5. A glass of lemon water about a half hour before breakfast helps you absorb breakfast nutrients better.
6. Lemon juice is acidic and can ruin teeth so don’t add too much lemon to your water. We recommend a slice per 2 litres of water.

Benefits

• Boosts immune system. Lemon water contains vitamin C which helps the immune system fight pathogens.
• Cleanses your system. Water is essential for maintaining a healthy digestive system. It helps food remnants move through your intestines to ensure a clean colon.
• Helps lose weight. Lemon water is a low calorie drink and can help reduce appetite.
• Boosts energy and mood. A hydrated and health body leads to a happy mood and an energized person.

Stage 3: shopping list

Featured photo credit: kolkatadailybazaar.com via google.ca

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