Sunday, January 24, 2010

Sweet Pea Mash

Opinions differ on what to eat for the best results, and there are sure a lot of diets out there! That said, I personally believe that if you are a "foodie" (you really like food), your best bet is to maximize your diet with lots of fresh fruits and veggies. This way, you can feel full, and still be keeping your calories reasonable.

Think about it: vegetables carry about 25 calories per cup-that's it. So pair 1.5 to 2 cups of vegetables that you like (minimizing the added ingredients), with a 3-5 oz portion of lean protein, and you will be satisfied and full. You will also be getting a slew of micronutrients, especially if you vary the vegetables you are eating.

See the recipe below for a suggestion of how to start. I know, I know...Atkins and many of the low carb plans don't like peas and carrots. I'm here to tell you that that's not your MAIN are most likely eating sweets with refined sugar and grains that are overly processed, like crackers, breads, etc. Notice that the meal suggestion above doesn't include anything like that at all. Additionally, this recipe includes a protein to bring the glycemic index of the food down to a reasonable level. Substitute turkey bacon and omit the sour cream if you are keeping kosher:) Or, use the sour cream and omit the turkey bacon altogether for a dairy meal.

Have a great week!


Sweet Pea Mash


• 3-1/3 cups frozen peas, (1 pound)

• 3 tablespoons water

• 1/4 teaspoon salt

• 2/3 cup reduced-fat sour cream

• 1/4 teaspoon white pepper

• 1/4 cup minced scallion greens, or chives

• 2 slices bacon, cooked and crumbled


1. Heat peas, water and salt in a medium saucepan over medium-high heat, stirring often, until the peas are heated through, 6 to 10 minutes. Transfer to a food processor; pulse with sour cream and pepper until a chunky puree forms. Pulse in scallion greens (or chives) and bacon.

Nutritional Information:

Per serving

Calories 164 kcal

Calories From Protein -

Calories From Carbs -

Calories From Fat -

Carbohydrates 19 g

Dietary Fiber 7 g

Fat 6 g

Saturated Fat 3 g

Monosaturated Fat -

Polysaturated Fat -

Protein 9 g

Potassium 214 mg

Sodium 320 mg

Iron -

Cholesterol 19 mg

Folic Acid -

Nutritional Bonus:

Per serving

Vitamin A (60% daily value), Vitamin C (25% dv), Folate (19% dv).

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