Gretchen Scalpi, RDN

Since I was lucky enough to get an early start planting my sugar snap peas this season, they are ready  ahead of schedule!

So now, each day when I go out to the garden, there’s a plentiful amount ready to pick!  Now is a good time to look for these in your farmer’s markets or grocery store.

The nutritional value of sugar snap peas is quite impressive: Per cup:  41 calories, 7 grams carbohydrate, 0 grams  fat, 3 grams protein and 4 grams fiber.  They are also a good source of Riboflavin, Vitamin B6, Pantothenic Acid, Magnesium, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Folate, Iron and Manganese.

Sugar snap peas are so easy to use for meals and snacks because they are versatile enough to have raw or cooked.  Cook snap peas by quickly steaming or stir fry for best results; 2-3 minutes is all you need.

Ways to use Sugar Snap Peas

• Raw snap peas with your favorite low fat dip
• Add raw cut up snap peas to a tossed salad
• Add to any stir fry meal
• Add cut up snap peas to potato or macaroni salad:  delicious and different!
• Add raw to soup a minute or two before serving
• Blanch for 1-2 minutes, drain and freeze for later use!

This recipe is one of my favorite ways to make snap peas because it takes under 10 minutes:

Sesame Snap Peas – serves 4

1 1/2 tsp. Canola Oil

10 oz. Fresh Snap Peas

1/4 cup Scallions, Thinly Sliced

1 Tb. fresh Grated Ginger

2 tsp. Sesame Oil

1 Tb. Sesame Seeds

1.  Heat canola oil in large nonstick skillet or wok.

2.  Add snap peas, scallions, and ginger; stir fry until peas are crisp tender (2-3 minutes)..

3.  Stir in sesame oil and sesame seeds; toss lightly and serve.

49 Calories,  0 g protein, 3 g carbohydrates, 4 g fat, 149 mg sodium

Tags: sugar snap peas