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Split Peas
Updated on English Focus on Health How to Cook Better

Power Up with Split Peas

Split peas might not be the star of your pantry, but they’re packed with amazing benefits waiting to be discovered! These little legumes are loaded with nutrients, are super affordable, and have an impressively long shelf life. Plus, they’re easy to add to lots of recipes. Let’s dive into what makes split peas special, including their nutritional benefits, the different colors they come in, and some fun facts. And don’t worry – we’ll share 5 tasty ways to use them too!

 

What Are Split Peas?

Split peas are a type of dried pea, often found in two colors: green and yellow. When dried peas are split in half, they’re called “split peas.” Splitting them makes them quicker to cook, so they’re easy to throw into soups, stews, and even dips.

  • Green Split Peas have a slightly sweet taste and soft texture when cooked. They’re often used in traditional dishes like split pea soup.
  • Yellow Split Peas have a milder, earthier flavor. They’re popular in Indian and Scandinavian dishes, and they cook up nice and creamy, perfect for soups or even mashed like potatoes!

 

Perks of the Pea

Split peas may be tiny, but they pack a nutrition punch! Here’s why:

  • High in Fiber: Split peas have loads of fiber, which helps keep your digestion healthy and can make you feel full for longer.
  • Good Source of Protein: Did you know that both dry split peas and lean meat contain about 7 grams of protein per ounce? This makes them a great choice for vegetarians and vegans.
  • Vitamins and Minerals: Split peas are full of vitamins and minerals like folate (which helps with cell growth), magnesium (good for muscles), and iron (important for energy).
  • A bag of split peas usually costs just a few dollars and lasts for a long time. They don’t spoil quickly, so you can keep them in your pantry for a year or even longer if you store them in a dry, cool place.

 

Fun Facts

  • Edible Flowers: The flowers of the pea plant are edible, too. When you are feeling fancy, throw some on top of a salad.
  • Sustainable: Split peas are good for you and the planet! They need less water to grow than many other crops, making them good for the earth.
  • Split Peas and Lentils: People often confuse split peas with lentils, but they’re different types of legumes. Split peas come from regular peas, while lentils are their own type of legume.
  • Split Peas Don’t Need to Be Soaked: Unlike some other dried legumes, split peas don’t need to be soaked before cooking.

 

5 Delicious Ways to Use Split Peas

  1. Classic Split Pea Soup: Simmer split peas with veggies, herbs, and garlic for a creamy, comforting soup. Check out our Create-Your-Own-Soup recipe. (https://foodtalk.org/en/recipe/create-your-own-soup-feat-split-peas)
  2. Split Pea Curry: Yellow split peas are perfect in a curry! They cook into a thick, hearty stew that’s great with rice or naan.
  3. Pea Pancakes: For something completely different, blend cooked green split peas with some seasonings and cook them into savory pancakes for breakfast or dinner.
  4. Split Pea Dip: Blend cooked split peas with lemon juice, garlic, and herbs to make a tasty dip for veggies or pita bread.
  5. Split Pea Salad: Cooked and cooled split peas add texture and protein to salads. Toss them with greens, tomatoes, and your favorite dressing.                          

 

Published on January 24, 2025

Laurel Sanville, MS, RDN, LD | Edited by Jung Sun Lee, PhD, RDN; Edda Cotto-Rivera; and the nutrition education team

 

Updated on Be Creative English Focus on Health How to Cook Better Shop Smarter Uncategorized

How to Use Brussels Sprouts

You may have heard that Brussels sprouts are bitter, mushy, or just plain unappealing, and you may even agree. Over the years, Brussels sprouts have unfairly gained a bad reputation.

We hope to change your mind about these nutrient–dense and flavorful veggies. They are in season from September through November, making them an excellent addition to your fall festivities. [1]  

Why We Love Brussels Sprouts 

  • Brussels sprouts may be small but packed with nutrients, with six servings to a pound [1].  
  • They are a rich source of Vitamin C, a powerful antioxidant that helps strengthen our immune systems, repair tissues, and lower the risk of chronic disease. A half-cup of cooked Brussels sprouts provides over half the Vitamin C you need for a day [2].   
  • Brussels sprouts are also high in Vitamins A, B, K, Iron, and Calcium [1, 2]. These help keep our bones and heart healthy!  

Selection 

  • When picking out Brussels sprouts, look for those that are bright green, small, and firm. They should be compact and uniform in size. [1]  
  • You can find Brussels sprouts sold individually or still attached to the stem, fresh or frozen. If you buy them on the stem, use the ones closest to the bottom first!  This is because the bottom sprouts are the oldest and might go bad faster. [1,3] 
  • Choose young sprouts. Old sprouts have a strong, cabbage‐like odor. Avoid sprouts that have wilted or have yellow leaves. [3] 

Cleaning and Storing

  • You don’t need to wash or trim the Brussels sprouts before storing them in the refrigerator. You can keep them for up to a week in the refrigerator inside a perforated bag. If you cut Brussels sprouts in half, they may only stay good for about 3 days. [1]  
  • When cleaning Brussels sprouts, use a small knife to cut off and discard the stem. Rinse the Brussels sprouts under cool, running water. You can keep the sprouts whole or slice them in half. [4] 
  • Washing fruits and vegetables with soap or household detergents is not recommended by the Food and Drug Administration (FDA). If soap or detergent is absorbed by the fruit or vegetable you are washing, it can make you sick. [4]  
  • If you want to make Brussels sprouts last longer, consider freezing or even pickling them! For more information, check out the instructions linked above! [5, 6] 

Cooking  

Brussels sprouts are often roasted, but they can also be cooked on the stovetop, in a slow cooker, steamed, grilled, boiled, or even microwaved. With so many options, there’s a Brussels sprout recipe even for the skeptics. Check out some delicious options below!

  • Roasted
    A sprout classic! Roast your Brussels sprouts in the oven with a drizzle of olive oil. For extra flavor, add parmesan cheese!
Food Hero's Roasted Brussels Sprouts
  • Eaten raw in a salad
    For a crunchy side dish, try adding Brussels sprouts to this winter salad. 
MyPlate's Brussels Sprouts, Cranberry, and Bulgar Salad
  • With other in-season produce
    Pair Brussels sprouts with other fall and winter veggies, like this mushroom sauce!
MyPlate's Brussels Sprouts with Mushroom Sauce
  • Experiment with new flavors
    Get creative by pairing roasted Brussels sprouts with unique flavors, like Greek yogurt and dill, for a fun twist on the classic roasted Brussels sprouts.  
MyPlate's Lemon Dill Brussels Sprouts

Have these ideas changed your mind about Brussels sprouts, or inspired you to use them in your diet? Keep exploring our blog and recipe pages for new recipes and ideas for using seasonal produce!  

[1] https://www.canr.msu.edu/uploads/resources/pdfs/brussels_sprouts_(hni53).pdf  

[2] https://fdc.nal.usda.gov/fdc-app.html#/food-details/169971/nutrients  

[3] https://extension.usu.edu/nutrition/research/brussel-sprouts  

[4] https://www.fda.gov/food/buy-store-serve-safe-food/selecting-and-serving-produce-safely 

[5] https://www.glad.com/food-protection/protection-pointers/how-long-do-brussels-sprouts-last

[6] https://nchfp.uga.edu/how/can_06/pickled_cauliflower_brussel.html 

Published on November 8th, 2023

Written by Abigail Klinker, MS, RD; Holly Cothern, Dietetics Student; Leah Capomaccio, Dietetics Student | Edited by Jung Sun Lee, PhD, RDN; Tristen T. Webb; and the nutrition education team

Updated on English Focus on Health How to Cook Better Plan Ahead Shop Smarter Store Food Uncategorized

From the Kitchen of Food Safety Specialist Carla Schwan

September is National Food Safety Education Month. We have some great tips to keep you feeling well with your outdoor activities this fall.

Learn tips to keep food safe whether you’re at a tailgate party cheering on your favorite sports team, a family barbecue or maybe enjoying a day at the park with your friends. Read on to learn helpful information to avoid food-borne illness in our fourth blog in our “From the Kitchen of” series. 

We are excited to introduce Dr. Carla Schwan. Carla is an assistant professor and Extension Food Safety Specialist at UGA as well as the director at the National Center for Home Food Preservation. Carla experienced a life-threatening food-borne illness when she was 12 years old after sharing a burger with her dad. The burger contained a life-threatening type of germ, Shiga toxin-producing E. coli, that led to Carla being hospitalized for a month. Not only did she suffer during this time, but in the long term, the harmful bacteria is thought to have been the cause of her developing an auto-immune disease that affects her intestines. In addition to the life-long effects of pathogenic E. coli on Carla’s health, it has cost thousands of dollars in health expenses. Sadly, this food-borne illness could have been easily prevented.

This food-borne illness led Carla to her passion for helping others learn how to avoid the terrible sickness she suffered. She went to school to receive her degree in food science. Read on for Carla’s tips to remain food-safe while enjoying activities outdoors!

Tips on staying safe while enjoying your outdoor events from Carla and other UGA Food Safety Experts can be found in this video from UGA Food Safety Experts [1]. We have highlighted some key safety tips from this video:

  1. Plan:
    • Separate coolers for drinks and food
    • Plates and utensils for handling both raw foods and cooked foods separately
    • Warming pans and fuel to keep hot food hot
    • Meat thermometer
    • Hand sanitizer or hand washing station
  2. Purchase:
    • Keep raw foods separate from already cooked foods and produce when in your cart, on the checkout belt, or in grocery bags to keep germs from spreading.
    • Come prepared with a cooler in your car if you will not be home to store your cold foods in the refrigerator within 2 hours or 1 hour if the outside temperature is above 90 degrees Fahrenheit.
  3. Prepare:
    • Wash your hands with soap and water and wash all produce with cold running water before preparing.
    • Prepare food at home when possible- like cutting fruit and marinating meats. Be sure to store raw meat and produce in separate containers.
  4. Transport:
    • Pack the cooler with food and ice right before leaving and store in the shade when possible.
    • Fill an insulated container with hot water and dump it out carefully before storing hot food in the container.
  5. Set up:
    • Clean all working surfaces before setting out food to cook and any surfaces on which food will be served.
  6. Cook:
    • Be careful to keep raw food separate from all other cooked foods and produce.
    • Wash any surface that has touched raw meat. Wash hands with soap and water after handling raw meats.
    • Use a meat thermometer to make sure poultry is cooked to at least 165 degrees Fahrenheit and hamburgers are cooked to 160 degrees Fahrenheit.
  7. Serve:
    • Wash hands or use hand sanitizer before serving or wear plastic gloves.
    • Have a different serving utensil for each different food item.
    • Keep hot food in a warming dish with fuel underneath and cover with foil when not serving food.
    • Keep cold food stored in ice in a cooler that is separate from cold drinks. This will keep the cooler with the food from being opened every time someone gets a drink out of the cooler.
  8. Store:
    • Set a timer to put away cooked food within 2 hours, unless the temperatures are above 90 degrees Fahrenheit (store within 1 hour).
    • Only buy what you need and share leftover food with other people.

Follow these great tips from Carla when buying food for your outdoor activities:

  • Buy produce in season. See the What’s in Season Chart to determine when your favorite fruits and vegetables are being harvested in Georgia.
  • When using store-bought frozen foods like frozen vegetables, know that they are not always ready to eat. If the label does not say ready to eat, follow the directions on the package on how to cook the food.
  • Check fresh produce for insect bites, bruises, and cuts- bacteria can get in any opening in the fruit or vegetables. If the bruised part is cut away and washed, it is okay to use.
  • Follow directions on packages of already cooked meats. The package will tell you if you do not have to do anything else to the food once you open the package.

Carla’s favorite Food Talk recipes:

Carla likes to relax by listening to music in her kitchen as she cooks these recipes and more. Help us celebrate National Food Safety Education Month by practicing these food safety tips while enjoying your outdoor activities! Stay tuned for more tips from this “From the Kitchen of” blog series.

[1] Tailgating Tips from UGA Food Safety Experts

Written by Leslie C. Davis, MS, RDN, LD, CDCES | Edited by Tristen T. Webb and the nutrition education team