February 28, 2002

Prairie Fare: Eat Your Peas

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

The other day I was enjoying my lunch when my friends at work started examining what I was eating. "What is that anyway – baby food?" Someone else chimed in, "How can you eat that green mush?"

I happened to be eating home-made split pea soup. And it didn’t exactly look like baby food. It would more likely be found in the toddler food aisle since it had chunks of carrots, celery and ham. It tasted really good. I resisted the urge to expound on the virtues of split peas. I think I’ll do that now and send them all a copy.

Peas, along with beans and lentils, belong to the legume family. Over 70 varieties of legumes exist, and people have been eating legumes for thousands of years. Legumes are an excellent source of protein and fiber, so it’s a good idea to incorporate more into your diet.

Split peas are dried after harvest and "split" along a natural seam during processing. A serving (one-half cup) contains about 110 calories, no fat and 11 grams of protein. Split peas are an excellent source of fiber with 11 grams of fiber in a serving, which is more than three times the fiber you would find in a typical slice of wheat bread. Of course, you can’t make a sandwich with split peas.

It sounds like my co-workers may be picky eaters. How can you get kids and adults to try foods that are "good" for them? I suppose I could adapt some of the tips for picky eaters that nutrition experts suggest. I could make a pot of split pea soup and bring it to work and let them taste just a small amount. With children, you’d let them decide the amount to taste, and that might be a half-teaspoon.

When you’re introducing new foods, you need to be patient because it takes up to ten times to get children (and probably some adults) to try new foods. So you’d need to keep presenting the food and eventually they might give it a try. I’m not sure how many pots of split pea soup this might require.

Also be a good role model when introducing new foods. In my case, I might need to enlist one of my friends at work to also enjoy a bowl of split pea soup. We could talk about how good it is. The rest would probably leave the room.

Offering a variety of textures also increases the likelihood that children will try a new food. With my adult friends, I might serve something crunchy like carrot and celery sticks or breadsticks with the "green mush."

It’s also a good idea to present a favorite or familiar food along with a new food. I suppose if I brought fresh bread to go with the soup they might eat it. They would probably eat anything if I brought chocolate cake for a dessert.

Better yet, I could involve my colleagues in preparing the soup. Usually people who help make the food will more likely eat the food. We could call it "staff development training." But food should never be forced, because then it becomes a control issue. I think I’d give up on the split pea soup with my friends at this point.

The following recipe is an official "5 a day" recipe from a Web site with produce information and recipes: www.aboutproduce.com

Split Pea Soup

1 lb. split green peas, rinsed
2 qt. water
2 c. carrots, chopped
2 c. chopped celery and tops
2 c. onion, chopped
1/2 c. chopped fresh parsley or 1/4 cup parsley flakes
1 Tbsp. oregano leaves, finely crumbled
1/2 Tbsp. salt
1/2 t ground black pepper
1 bay leaf
1-2 meaty smoked ham bone or smoked ham hock
Several twists freshly ground black pepper (optional)
Packaged seasoned croutons (optional)

In heavy kettle, combine split green peas, water, carrots, celery and tops, onion, parsley, oregano, salt, pepper, bay leaf and ham bone. Heat to boiling, stirring frequently. Reduce heat and simmer, covered, 1 1/2 hours or longer, until peas have cooked down to a thick soup. Reheat gently, covered. Adjust seasoning to taste. Top with freshly ground pepper and croutons if desired. Makes 12 servings. Each serving contains about 170 calories, 2 grams of fat and 5 grams of fiber.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu