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Sugar snap peas are the featured food in this month’s Heart Healthy Recipes’ newsletter. Recipes include a heart-healthy snap pea salad, sautéed snap peas, and a zesty, lemon-flavored pasta dish.

Health Benefits of Sugar Snap Peas

Sugar snap peas are a rich source of potassium and magnesium. The potassium may contribute to the proper function of muscles, including the heart muscle, helping the heart to avoid an irregular, unhealthy heart rate. Also, these essential minerals help manage and regulate blood pressure.

The high fiber content of the snap peas helps reduce unhealthy (LDL) cholesterol and regulate cholesterol levels. Along with helping to reduce the risk of heart disease, the high fiber helps assist in weight-management, which helps increase over-all health.

In addition, the sugar snap peas are high in antioxidant-rich vitamin C and flavonoids helping to protect blood vessels.

Snap Pea Salad

Recipe Ingredients:

¼ cup almonds, sliced

1 tablespoon extra-virgin olive oil (EVOO)

1 tablespoon lemon juice

2 cloves garlic, minced

1 teaspoon Dijon mustard

¼ teaspoon sea salt, or to taste (optional)

Freshly ground black pepper, to taste

1 teaspoon lemon zest, for garnish (optional)

Recipe Instructions:

In a small skillet, add the sliced almonds and heat over medium-high heat. Toast the almonds by shaking the pan often and not allowing to burn. Remove from heat and set aside.

In a small bowl, whisk together olive oil, lemon juice, garlic, mustard, sea salt (optional), and freshly ground black pepper, to taste. Add the sliced snap peas, tossing to combine. Sprinkle with toasted almonds and re-toss.

Garnish with lemon zest, if desired, and serve at room temperature.

Makes 4 servings.

Sautéed Sugar Snap Peas

Recipe Ingredients:

2 tablespoons sesame oil

1 teaspoon ginger, grated

16 oz. (1 lb.) sugar snap peas

1 teaspoon sesame seeds

Recipe Instructions:

Turn off the heat, and sprinkle with sesame seeds, seasoning to taste.

Makes 6 servings.

Medium-Sized Cast Iron Skillet:

Cast Iron Skillet ~ Made in the USA ~ Click Here for Details

Snap Pea Pasta

Recipe Ingredients:

16 oz. (1 lb.) sugar snap peas, thinly sliced

4 cloves garlic, minced

1 shallot, minced

¼ teaspoon red pepper flakes

black pepper, to taste (optional)

sea salt, to taste (optional)

⅓ cup Parmesan, finely grated

1 tablespoon lemon juice

1 lemon, zest

10-12 oz. pasta

Recipe Instructions:

In a large pot, add 3 to 4 quarts of water and bring to a boil. Add the pasta and one teaspoon sea salt (optional). Cook uncovered for 10 to 13 minutes, stirring occasionally, until al dente. Drain and add the cooked pasta to the skillet with the snap pea mixture. Tossing ingredients together and seasoning to taste.

On four dinnerware plates add equal proportions of pasta and top with favorite, healthy toppings of cilantro, salsa, and/or onions. Also, top with extra Parmesan, if desired.

Makes 4 servings.

For More Recipes with Snap Peas:

Asparagus Peas Veggie Dish
Dill Radish Salad

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