The World's Healthiest Foods are health-promoting foods that can change your life.

How to Eat Healthier in 2018

Try our exciting new WHFoods Meal Plan.

The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or
advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
3-Minute "Healthy Sautéed" Green Peas
Garden Peas have been shelled and are widely available frozen. "Healthy Sautéing" Peas is a revolutionary way to enhance their mildy sweet flavor while, at the same time, increasing the likelihood of retaining more of their health-promoting nutrients. (Taken from page 319 of the 2nd Edition of the World's Healthiest Foods book.)
3-Minute Prep and Cook Time: 3 minutes

  • 10 oz frozen Garden Peas
  • 3 TBS low-sodium chicken or vegetable broth, or water
  • Mediterranean Dressing
  • 3 TBS extra virgin olive oil (or to taste)
  • 2 tsp fresh lemon juice
  • 1 medium clove garlic, pressed or finely chopped
  • sea salt and pepper to taste
  • Note: If you want to keep the color of your Peas bright green, omit the lemon juice.


  1. Chop or press garlic and let it sit for at least 5 minutes.
  2. Heat 3 TBS broth or water in a stainless steel skillet over medium heat if using a medium-size burner or medium-low heat if using a large burner.
  3. Watch broth closely as it will begin to steam in a few seconds.
  4. As soon as liquid begins to steam, add frozen Green Peas and cover with a tight fitting lid and cook for 3 minutes. They should be bright green when they are done. You are cooking to warm the Green Peas as they were cooked before being frozen.
  5. Transfer to a bowl. For more flavor toss Green Peas with the Dressing ingredients while they are still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that fat-soluble vitamins and carotenoids found in foods, such as Green Peas, may be better absorbed when consumed with fat-containing foods like extra virgin olive oil.
Serves 2

Printer friendly version

Send this page to a friend...


Newsletter SignUp

Your Email:

Find Out What Foods You Should Eat This Week

Also find out about the recipe, nutrient and hot topic of the week on our home page.


Everything you want to know about healthy eating and cooking from our new book.
2nd Edition
Order this Incredible 2nd Edition at the same low price of $39.95 and also get 2 FREE gifts valued at $51.95. Read more

Healthy Eating
Healthy Cooking
Nutrients from Food
Website Articles
Privacy Policy and Visitor Agreement
For education only, consult a healthcare practitioner for any health problems.

We're Number 1
in the World!

35 million visitors per year.
The World's Healthiest Foods website is a leading source of information and expertise on the Healthiest Way of Eating and Cooking. It's one of the most visited websites on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up #1 on a Google search for these phrases.

Over 100 Quick &
Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 20 minutes or less from start to finish; a whole meal can be prepared in 30 minutes. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest
is expanded

What's in our new book:
  • 180 more pages
  • Smart Menu
  • Nutrient-Rich Cooking
  • 300 New Recipes
  • New Nutrient Articles and Profiles
  • New Photos and Design
privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2018 The George Mateljan Foundation, All Rights Reserved