The plants around us. Volum II The plant around us. Volum II

SWETT PEAS WITH GROUND BEEF INGREDIENTS 2 lb peas, frozen/fresh ½-2/3 lb (250-350 gr) ground beef 1 big onion, chopped 2 carrots, cut in cubes 2 medium potatoes, chopped in cubes 1 tomato, diced 1 tsp tomato paste 2 tbsp canola/vegetable oil 1 tbsp salt to taste 1-1½ cup hot water Black pepper to taste REPAIRING Cook ground beef with canola/vegetable oil over medium heat in a pot (4-5 minutes). Stir in onion and sauté for 3 minutes. Then, add tomato paste and carrots, cook for 2-3 minutes over medium heat. Then, add tomato, potato and peas. Cook for 4 additional minutes and stir in water and salt. Bring to a boil and reduce the heat. Close the lid and cook till the vegetables get soft (for about 20 minutes). Sprinkle black pepper on top and serve Sweet Peas with Ground Beef warm. Fiber and Protein Peas are free of cholesterol and low in fat and sodium. They feed your muscles and brain. Each cup has 8.5 grams of protein, more than twice as much protein as a tablespoon of peanut butter. A cup of cooked peas also has 9 grams of fiber, adding bulk to your meal and helping you feel full. It also contains 9.5 grams of natural sugar that provides your brain with glucose without causing an abrupt spike in your blood Lutein A cup of cooked green peas has 3.6 milligrams of lutein, an antioxidant nutrient that helps keep the cells in your eyes healthy. Your body deposits lutein in the macular region of your retina and it helps you filter light properly. Although there is no established recommended intake amount for lutein, studies indicate that a daily 10-milligram intake is beneficial, according to the American Optometric Association. Because your body cannot make lutein, you must get it from food. Taking in an adequate amount of this nutrient may protect you from vision loss as you age. Vitamin Content Peas benefit your immune system with antioxidant vitamins, especially if you eat them raw. A cup of raw peas has 58 milligrams of vitamin C, providing 65 percent of the daily requirement for men and 77 percent for women. The same amount of cooked peas has 23 milligrams of vitamin C. Peas are also rich in B-vitamins. A cup of cooked or raw peas provides about one-third of the thiamine you need each day and 20 to 25 percent of your recommended daily intake for riboflavin, niacin, vitamin B-6 and folate. It also contains nearly half your RDI for vitamin K.

The plants around us. Volum II The plant around us. Volum II | Page 49