What Are Mushy Peas?
Mushy peas are a traditional British side dish, but their journey from a field vegetable to a creamy accompaniment differs from fresh garden peas. While fresh peas are harvested when young and tender, mushy peas are typically made from mature marrowfat peas. These peas are left to dry naturally in the field, which gives them a starchier texture and allows them to become 'mushy' when soaked and cooked.
The preparation process often involves soaking the dried peas and then boiling them, sometimes with baking soda, which affects their flavour and texture. Canned varieties, commonly found in supermarkets, are pre-processed and ready to heat, but can contain added salt and sugar to enhance flavour and preservation.
Do Mushy Peas Count Towards Your 5 A Day?
Yes, mushy peas do count towards your daily fruit and vegetable target, but with an important caveat. The NHS confirms that cooked, canned, or frozen peas contribute to your 5 A Day. A portion of cooked vegetables is defined as three heaped tablespoons, which applies directly to mushy peas.
The crucial rule to remember is that because peas are botanically a type of legume (beans and pulses), they can only contribute a maximum of one portion of your 5 A Day, no matter how much you eat. This is because while they offer excellent fibre and protein, their nutrient profile differs from other fruits and vegetables. This means if you have mushy peas and baked beans in the same day, they would still only count as one portion collectively. Green beans, on the other hand, count as a separate vegetable portion.
Understanding the Portion Size and Additives
A single portion of cooked vegetables, including mushy peas, is approximately 80g, or three heaped tablespoons. Many brands state that their canned mushy peas can count as one of your five-a-day, with a portion often being listed as a third or half of a can. When purchasing canned options, it's vital to check the label for added sugar and salt. Varieties with lower sodium and sugar content are the healthier choice. The NHS advises choosing canned fruits and vegetables in water or natural juice with no added salt or sugar.
Nutritional Comparison: Mushy Peas vs. Fresh Garden Peas
The nutritional profile of mushy peas differs from fresh garden peas due to the maturation and drying process. Mellowfat peas are starchier and are higher in fibre than their fresh counterparts, but processing can alter their overall nutritional value.
| Nutritional Aspect | Mushy Peas (Approx. 80g portion, canned) | Fresh Garden Peas (Approx. 80g portion, cooked) |
|---|---|---|
| Energy | 70-87 kcal (varies by brand) | 60-70 kcal |
| Fibre | 3-4g (excellent source) | 3-4g |
| Protein | 5-6g (good source) | 4-5g |
| Sugar | Varies, can contain added sugar | Minimal natural sugars |
| Salt | Varies, can contain added salt | Minimal |
| Process | Dried marrowfat peas, rehydrated and cooked | Freshly picked, cooked or frozen |
How to Enjoy Mushy Peas in a Balanced Diet
- Choose Wisely: When buying canned mushy peas, look for options with no added sugar or salt to control your intake of these additives.
- Make Your Own: For the healthiest version, make mushy peas from dried marrowfat peas. This gives you complete control over the ingredients, allowing you to use minimal or no salt.
- Beyond Fish and Chips: While a classic accompaniment, mushy peas can be used in other healthy recipes. Try mashing them with herbs and a little lemon juice to serve with grilled fish or adding them to a vegetarian pie filling to boost fibre and protein. Their creamy texture also works well as a base for healthy soups.
- Bulk Up Meals: Add a portion of mushy peas to a meal to increase the fibre and protein content, helping you feel fuller for longer. This is particularly useful for vegetarian dishes.
The Importance of Variety
While incorporating mushy peas is a great way to add fibre and nutrients, remember that getting a wide variety of different coloured fruits and vegetables is key to a healthy diet. Each colour provides a different mix of vitamins, minerals, and antioxidants. Don't rely on just one type of vegetable to meet your daily needs. Aim to 'eat the rainbow' with a diverse range of produce, from leafy greens and cruciferous vegetables to berries and citrus fruits. This variety ensures your body receives a broad spectrum of nutrients necessary for optimal health.
Conclusion
So, are mushy peas part of your 5 A Day? Yes, they can be, as a single portion. Their inclusion in your diet adds fibre and protein, contributing positively to your health. However, it's essential to be mindful of additives like salt and sugar, particularly in ready-made varieties. To get the most nutritional benefit, use mushy peas as part of a varied diet that includes a wide spectrum of fruits and vegetables. By making conscious choices, this classic comfort food can remain a healthy component of your overall nutrition diet.
Learn more about the UK guidelines for a healthy diet and the 5 A Day recommendations on the official NHS website. https://www.nhs.uk/live-well/eat-well/5-a-day/5-a-day-what-counts/
