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Lutein and Zeaxanthin 101

Lutein and Zeaxanthin 101

What are lutein and zeaxanthin?
When reading about nutrition, we often encounter the mention and benefits of lutein and zeaxanthin in some plant foods. Many people may not be sure as to what these compounds are, so this research project was written to help explain what they are, where they are found in nature, their health implications, and how we can realize the most benefit from them.

Lutein and zeaxanthin are carotenoid pigments that serve as powerful antioxidants in the body. Carotenoids are plant pigments commonly found in fruits and vegetables and are divided into two subgroups: carotenes and xanthophylls. Beta-carotene and lycopene are examples of carotenes. Lutein and zeaxanthin are examples of xanthophylls. Carotenoids have properties similar to lipids (fats), making them fat-soluble antioxidants. Carotenoids are found throughout the body; however, the carotenoids lutein and zeaxanthin accumulate selectively in the eyes and brain. In the eyes, they provide the yellow pigment in the macula, along with the non-dietary factor, meso-zeaxanthin.

Antioxidants are critical compounds for good health because they protect the body from harmful unstable free radical molecules. Such molecules can damage cells, contribute to aging, and lead to the progression of diseases like heart disease, cancer, Type 2 diabetes, Alzheimer’s disease, and eye diseases.

Lutein and zeaxanthin are structurally very similar, with only slight differences in the arrangement of atoms. About 80% of people convert some lutein into meso-zeaxanthin, another form of antioxidant. These three pigments (lutein, meso-zeaxanthin, and zeaxanthin) accumulate in the retina of the eye, specifically the macula. They are sometimes referred to as macular pigments, and are well-known for working together to protect the eyes from damage and disease. Those who are not able to convert lutein into meso-zeaxanthin are most prone to developing age-related macular degeneration.

Both lutein and zeaxanthin provide yellow or orange color to common foods, such as cantaloupe, corn, carrots, orange/yellow peppers, salmon, and egg yolks. They are also found in dark green leafy vegetables. In green vegetables, their yellow or orange pigments are masked by green chlorophyll, giving them their dark green color.

What is their function in human health and nutrition?
The role of lutein and zeaxanthin in human health has been well established from scientific research studies. Primarily, inadequate lutein and zeaxanthin are related to age-related macular degeneration (AMD) and cataracts.

Age-Related Macular Degeneration (AMD), Loss of Central Vision. Age-related macular degeneration (AMD) is the main cause of vision loss in people over age 50. AMD occurs when part of the retina, the macula, is damaged, causing a loss of central vision. Lutein and zeaxanthin are both especially important for the health of the eyes since they are the main pigments found in the yellow spot of the human retina. This area protects the macula from damage by blue light. Also, they are the only dietary carotenoids found in the retina of the eye.

There are seven colors in the visible light spectrum, with blue being one of them. Together, they make up the white light we see when we are in sunlight. The sun is the main source of blue light, but it is also emitted by computers, smartphones, televisions, fluorescent, and LED light bulbs. Natural blue light helps to regulate the circadian rhythm, or wake-sleep cycle, so it is important for all of us, especially children. Research has shown that blue light can boost alertness, improve attention span and reaction time, help memory, and improve mood. It has been used to treat various skin conditions such as acne, precancerous actinic keratoses, and some skin cancers.

Because of ever-increasing use of technology, we are exposing our eyes to more and more amounts of blue light. Unfortunately, blue light is hard for the eyes to block, and almost all of it travels to the retina of our eyes. Continuous exposure to blue light can damage retinal cells causing AMD, eye cancer, cataracts, and more. Eye strain from digital devices can result in dry eyes, watery eyes and tearing, blurred vision, headache, tired eyes, irritation, and soreness.

Lutein and zeaxanthin act as a natural sunblock by absorbing excess light energy. They are believed to protect eyes from harmful blue light. They also improve visual acuity by acting as powerful antioxidants, destroying harmful reactive oxygen species (free radical molecules). Adequate intake of lutein and zeaxanthin have been linked with reduced risk of AMD and cataracts. With AMD being the leading cause of blindness in people over age 65 living in industrial countries, and cataracts being the leading cause of blindness in those over age 40 in developing countries, it is extremely important for everyone to get plenty of lutein and zeaxanthin from fresh, colorful foods in their diet.

Cataracts. A cataract develops when the lens of the eye becomes cloudy and impairs vision. There are three main types of cataracts: nuclear sclerotic, cortical, and posterior subcapsular cataract. The types are differentiated by where and how they develop in the eye.

Nuclear Sclerotic Cataract. This type of cataract refers to the hardening of the center (or nucleus) of the lens of the eye. In the early stages, the lens becomes cloudy and yellow, then eventually hardens. As this type of cataract progresses, it changes the eye’s ability to focus and see clearly.

Cortical Cataract. With this type of cataract, areas of white cloudiness develop in the outer edges of the lens (the cortex), spreading inward, having the appearance of a spoke wheel or a star pattern. This condition scatters light entering the eye, causing blurred vision and glare. The individual may have difficulty judging contrast and depth perception.

Posterior Subcapsular Cataract. This type of cataract begins as a small, cloudy or opaque area in the back (posterior) of the lens. It develops on the underside or beneath the lens capsule (hence the term “subcapsular”). The lens capsule surrounds the lens and holds it in place. This type of condition usually develops quickly and symptoms are often noticed within just a few months of being developed. The person may notice a glare or halo effect around lights and may also have a hard time reading.

In a meta-analysis reported in the January 2014 issue of the journal Nutrients, researchers studied the association between lutein and zeaxanthin status and the risk of developing age-related cataracts. They found a significant correlation between high blood levels of lutein and zeaxanthin with a decreased risk of nuclear cataract. They also found that a high blood level of lutein and zeaxanthin was associated with a reduced risk of subcapsular and cortical cataracts, although the association was not significant.

What foods contain lutein and zeaxanthin?
Lutein and zeaxanthin are found in most fruits and vegetables, but green and yellow foods have the highest amounts. They are fat-soluble antioxidants, so including a small amount of a fat source in your meal, such as avocado, nuts, seeds, olives or olive oil may help to increase their absorption rate.

According to the USDA Database, the following foods are among the highest in their content of lutein and zeaxanthin (listed in descending order). Note that this list is not all-inclusive, and some of the foods on the chart are cooked, while others are raw. To see the entire list, please visit https://www.nal.usda.gov/sites/default/files/page-files/Lutein_zeaxanthin.pdf

Spinach
Turnip Greens
Cress
Peas, Green
Kale
Corn
Squash (summer)
Broccoli
Asparagus
Brussels Sprouts
Leeks
Beans, Snap
Beet Greens
Celery
Broccoli Rabe
Okra
Carrots
Tomatoes
Egg Yolk
Tangerines
Kiwi Fruit

Do lutein and zeaxanthin survive cooking?
It is important to know that cooking some types of food containing lutein and zeaxanthin reduces their concentrations in the food, although it does not completely destroy these important antioxidants. Yet, cooking can also increase the availability of these antioxidants in other foods. So, there is not one clear answer to the question that applies to all plant foods. When you prefer to cook your vegetables, lightly steaming them is often the best way to cook them while preserving the most nutrients. To get the most out of your leafy greens, check the USDA .pdf document linked in the second paragraph under the topic “What foods contain lutein and zeaxanthin?”. Some foods in the list are cooked while others are raw. The lutein plus zeaxanthin content (combined) is listed on the chart for each food.

Are lutein and zeaxanthin supplements effective?
There are not a lot of research studies examining the effects of supplemental lutein and zeaxanthin as compared with direct intake from food. But, from the following studies, it appears that supplemental intake of these antioxidants may be effective.

In the August 10, 2018 issue of the journal Nutrients, researchers reported the results of a study where they tested the effects on eye health of supplemental lutein and zeaxanthin for 8 months in 72 postmenopausal women. Levels of lutein and zeaxanthin were tested both before and after treatment. Dietary intake of these antioxidants was also taken into account. They found that their serum concentrations of both lutein and zeaxanthin increased with the supplementation.

In the February 2022 issue of the journal Nutrients, researchers summarized current data on the role of lutein and zeaxanthin presented from human studies targeting their metabolism and bioavailability, with recommendations to consume foods rich in these antioxidants. They state that these antioxidants are extremely important for the proper functioning of certain organs of the body, namely the eyes, skin, heart, and intestines. They stated that supportive therapy with lutein and zeaxanthin can have a beneficial effect in delaying the progression of eye diseases such as age-related macular degeneration and cataracts. The concluded that dietary supplementation with lutein and zeaxanthin is recommended for the prevention of retinal diseases. A diet rich in the pigment xanthophylls (the class under which lutein and zeaxanthin fall) increases their amount in the macula, although no supplementation can replace a well-chosen diet.

Considering all factors, it is very likely best to consume all carotenoids and antioxidants from whole foods, but when that is not possible, supplementation may help. In fact, some ophthalmologists recommend lutein and zeaxanthin supplementation in AMD patients or in those whose eye health may benefit. There are a number of different supplement brands and formulas containing lutein and zeaxanthin available on the market. Bear in mind that supplements should be used in addition to eating foods that contain such nutrients. Supplements should not be used as a food replacement. They are never equivalent, because whole foods contain other components that may enhance the effect of the ingredient you are seeking. Supplements are isolated components of food, lacking the additional, sometimes yet-to-be-discovered compounds found in whole foods that may work synergistically with the intended nutrient.

Caution: Lutein and zeaxanthin are generally recognized as safe. However, consuming high levels of lutein in supplement form in addition to eating a lot of foods high in this nutrient may not be advised. In a March 2018 issue of the journal Advances in Nutrition, researchers cited a case study involving a woman who took 20 mg of lutein supplement daily for 8 years, in addition to consuming a diet unusually high in lutein. She developed crystals in both eyes due to the overdose of lutein. Seven months after discontinuing the lutein supplement, but continuing with her usual diet, the crystals resolved in one eye, but not in the other.

To prevent such an occurrence, it is easy to monitor the nutrients in your own diet, free of charge. Simply establish a profile with https://www.cronometer.com and use their free software by entering your food intake to get a good idea of your lutein and zeaxanthin intake on a regular basis. That can help you to determine if supplementation is needed. Although there are no standard recommendations for these antioxidants, it is generally recommended that we take in about 2 mg of zeaxanthin and 10 mg of lutein from foods each day. The average intake of most Americans is well below that amount. If you are not meeting these needs on average, then supplementation or a dietary change may be something to consider.

Conclusion
Enough cannot be said for the power of whole plant foods when it comes to gaining and protecting our health and well-being. It is important for everyone to include in their diet as many colorful fruits and vegetables as possible. Furthermore, including foods rich in Omega-3 fatty acids along with your colorful fruits and vegetables may enhance the benefits of these important antioxidants in the body. When you cannot consume enough foods that contain lutein and zeaxanthin, or those foods are not readily available to you, including antioxidant supplements of lutein and zeaxanthin may help to guard your health.

Resources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705341/

https://www.healthline.com/nutrition/lutein-and-zeaxanthin#what-they-are

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8874683/

https://www.macuhealth.com/lutein-and-zeaxanthin/

https://www.webmd.com/eye-health/what-is-blue-light

https://tucson2020.com/what-are-the-three-types-of-cataracts/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3916871/

https://iovs.arvojournals.org/article.aspx?articleid=2163771

https://www.sciencebasedhealth.com/ContentPage.aspx?WebpageId=234

https://pubmed.ncbi.nlm.nih.gov/26042352/

https://www.nal.usda.gov/sites/default/files/page-files/Lutein_zeaxanthin.pdf

https://www.macular.org/wp-content/uploads/2016/05/lutein.pdf

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6116081/

https://aocs.onlinelibrary.wiley.com/doi/10.1007/s11746-001-0324-x

https://pubmed.ncbi.nlm.nih.gov/16723441/

https://www.cleveland.com/healthfit/2010/08/raw_veggies_can_pack_a_punch_b.html

https://www.pnas.org/doi/full/10.1073/pnas.1706332114

https://www.eyedocs.co.uk/ophthalmology-journal-articles-classic/1083-age-related-eye-disease-study-areds.html

https://www.cdc.gov/nutritionreport/pdf/fat.pdf

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6949322/

https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/xanthophyll

https://pubmed.ncbi.nlm.nih.gov/15640510/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5916423/

Sugar Snap Peas 101 – The Basics (Revised)

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About Sugar Snap Peas
Sugar snap peas, also known as snap peas, are members of the legume family. They are a cross between snow peas (flat pea pods commonly used in Asian stir-fries) and garden peas (shelled, and used in “peas and carrots”). Unlike garden peas, the whole pea, pod and all, of snap peas can be eaten. They are crunchy, sweet, and delicious raw or cooked. They have tough “strings” at the seams of the pod that some people prefer to remove before eating the whole peas with the pod.

Sugar snap peas became widely available in America in the 1970s, courtesy of the University of Arizona. They were developed to provide the sweetness of fresh garden peas without the need for shelling. This makes sugar snap peas a delicious, crunchy, and convenient snack and easy addition to many dishes. Sugar snap peas have a nutritional profile similar to snow peas. Although they are in the legume family, we treat them more as a vegetable than a protein food.

Nutrition and Health Benefits
Sugar snap peas are an excellent source of Vitamin C. They also supply a lot of Vitamins B1, B2, B6, K, iron, manganese, and copper. Furthermore, they provide notable amounts of niacin, Vitamin A (beta-carotene), folate, pantothenic acid, calcium, magnesium, phosphorus, potassium, zinc, protein, fiber, and more. One cup of sugar snap peas has about 35 calories. They are a nutrient-dense food that you can feel free to enjoy all you want!

Weight Management. Since sugar snap peas are a nutrient-dense food, providing few calories with a strong nutritional punch, they can provide a satisfying snack for anyone, especially those struggling with weight issues. They are a crunchy, sweet finger-food that is very portable and can easily be enjoyed as a guilt-free snack, included into meals, appetizer trays, or packed into a to-go meal for children and adults alike. With only about 35 calories in one cup of raw sugar snap peas, they can be an all-you-can eat food with a sweet crunch that you can enjoy any time you want.

Vitamin C. Sugar snap peas are packed with Vitamin C. This critical vitamin is a powerful antioxidant that not only boosts the immune system, but also supports collagen production. Collagen is an important component of skin that naturally declines as we age. Decreasing collagen contributes to the development of wrinkles and crepey skin. It can also lead to weakened muscles, joint pain, gum disease, osteoarthritis and even thinning of the lining of the digestive tract that can lead to gastrointestinal problems. Vitamin C is also important for the absorption of iron from plant foods, making it more bioavailable. Iron is essential for creating hemoglobin, which carries oxygen in the blood. It also helps to create myoglobin, a protein in muscle cells. Since iron is often found in animal foods, including foods such as sugar snap peas in the diet can be especially helpful for those on a plant-based diet. Since sugar snap peas contain iron and Vitamin C, we get a “2-for-1” bonus when making them a regular part of our diet.

B-Vitamins. Sugar snap peas supply an array of B vitamins. These nutrients are needed to make red blood cells and extract energy from the food we eat. B vitamins are found in animal foods and plant foods such as leafy greens, beans and peas. Sugar snap peas also supply folate, another B vitamin. This essential nutrient is especially important before and during pregnancy since a deficiency can promote spinal and brain deformities in the offspring. Furthermore, sugar snap peas also supply Vitamin B6 which helps the body make insulin, non-essential amino acids, and also fight infections. So, including more foods like sugar snap peas in the diet can help to satisfy our nutritional needs in a number of ways!

Bone Health. Sugar snap peas provide plenty of Vitamin K, which is very important in maintaining our bones. This vitamin helps to process calcium, directing it to be incorporated into bone cells. This, of course, can help to prevent osteoporosis and bone fractures. Vitamin K is also important for helping the blood to clot appropriately, which can help the body to heal more quickly, as needed.

Immune Health. Sugar snap peas can also help to support and strengthen the immune system. They are rich in beta-carotene (precursor to Vitamin A), which is important for the growth of immune cells. Vitamin A helps the body to protect itself from invading bacteria and viruses by supporting the development of our immune cells. Also, sugar snap peas are very high in Vitamin C, which is a well-established nutrient for supporting the immune system, especially the white blood cells.

Digestive Health. Sugar snap peas can also help to support our digestive system. They supply valuable dietary fiber, especially when the pods are eaten. Insoluble fiber helps to feed the beneficial bacterial in the digestive tract, acting as a prebiotic. This helps to keep our GI tract healthy and working efficiently, preventing constipation. Ample dietary fiber also helps to lower our risk of certain types of cancer, so you can’t go wrong by adding plenty of fiber-rich foods to your day!

Heart Health. The fiber and antioxidants in sugar snap peas can also help to promote cardiovascular health. Their soluble fiber helps to reduce cholesterol and triglycerides in the blood, while the antioxidants (such as Vitamin C) help to protect our blood vessels from damage. The peas also contain nitrates, which have been shown to improve blood flow and reduce blood pressure.

Blood Pressure Regulation. Not only can the nitrates in sugar snap peas help to reduce blood pressure, but they are also rich in potassium, an electrolyte that helps to keep blood pressure in check by balancing the effects of sodium. One cup of sugar snap peas contains over 350 mg of potassium, nearly 11 percent of the recommended daily intake for adults. Sugar snap peas also are rich in magnesium, which is known to help lower blood pressure. It works by helping to dilate blood vessels, lowering blood pressure. Magnesium is also known to help reduce stress and anxiety, further working toward reducing blood pressure.

Low Glycemic Index. Sugar snap peas are sweet for a legume. Yet, because of their fiber content, they have a low glycemic index, so they should not cause a spike in blood sugar when eaten. They should be a safe food for those contending with blood sugar issues.

Eye Health. Sugar snap peas contain lutein and zeaxanthin, two important antioxidants that are very beneficial in preventing age-related macular degeneration and promoting eye health.

How to Select Sugar Snap Peas
Look for sugar snap peas that are bright green, smooth, and without blemishes. Avoid those that are spotted, discolored, or wrinkled.

How to Store Sugar Snap Peas
Depending upon how old they are when you purchase them, sugar snap peas can keep for up to five days in a plastic bag in the refrigerator. Try to use them by the “Best by” date stamped on the package. Discard any that have become soft or discolored.

How to Freeze Sugar Snap Peas
To freeze sugar snap peas, wash them well and remove the ends and strings if desired. Place them in boiling water for 1-1/2 minutes, then immediately place them in a bowl of ice water for 2 minutes. Remove and allow them to drain well. Place them on a tray and freeze for one or two hours, so they are frozen separately. When frozen, place them in freezer containers or bags and return them to the freezer. They will keep well like this for 8 months.

Some people choose to freeze snap peas without blanching, by simply placing the washed peas (that have been frozen individually on a tray) in a freezer bag and storing them in the freezer. If you choose to do this, use them within 4 to 6 weeks. If frozen that way, the longer they are stored, the more they will lose their color, flavor, and nutritional content.

Can Sugar Snap Peas be Eaten Raw?
Sugar snap peas can be enjoyed raw or cooked. The pod is edible, so you can just pop the whole thing in your mouth and enjoy the natural sweetness and crunchiness of the pea for a snack or add them to salads. They naturally have a tough string that runs along the seam, so removing that before eating may make them more enjoyable and easier to chew.

How to Prepare Sugar Snap Peas
Of course, give your snap peas a good wash before using them. Some people prefer to remove the ends and the tough string that runs along the seam on the pod, although this step is not mandatory. They can be enjoyed whole or cut as needed, and raw or cooked in your recipe. They may be stir-fried, sautéed, blanched, steamed, boiled, roasted, and used in assorted recipes from main dishes to casseroles, soups, stews, and side dishes. They can be enjoyed raw as a snack, included in salads, or enjoyed on a tray with other vegetables and your favorite dip.

Tips and Ideas for Using Sugar Snap Peas
Sugar snap peas can be eaten raw as a snack or used as a healthful and crunchy addition to any salad. They can be steamed, blanched, boiled, braised, sautéed, stir-fried, sautéed, or added to soups, stews, pasta dishes, and casseroles. To keep the crispiness of snap peas, eat them raw or cook them very briefly.

Here are some easy ideas for using sugar snap peas:

* Eat them raw as a simple snack…delicious!

* Slice them and add them to your favorite salad for sweetness and crunch.

* Include them on a tray with other vegetables with your favorite dip or hummus.

* Sauté your sugar snap peas and top them with a little lemon zest, salt and pepper.

* To roast sugar snap peas, lightly coat them with olive oil, sprinkle them with garlic powder, and roast at 400°F for 15 to 20 minutes (turn once during roasting), until they are as crisp and brown as you like. Sprinkle with a little Parmesan cheese and enjoy!

* Add them to your favorite stir-fry.

* Stir-fry sugar snap peas with shredded carrots, onion, garlic, salt, pepper, and a little tamari. Serve over cooked quinoa, then top with a little lemon juice or white wine vinegar, and toasted pepitas.

* Add them to your favorite stir-fry noodle dish.

* Add sugar snap peas to orange stir-fried chicken served over rice.

* Add them to a cold pasta salad.

* Try grilled sugar snap peas for something different.

* If you are cooking your sugar snap peas, to help maintain their crispness, cook them only briefly.

* Slice sugar snap peas and add them to a veggie pizza.

* Add them to a salad with strawberries, avocado and walnuts on a bed of mixed greens. Top with a lemon honey vinaigrette.

* To freeze sugar snap peas, first blanch them by boiling them for 1-1/2 minutes. Then place them in a bowl of ice water for 2 minutes. Drain well, then transfer them to a tray and spread them out in a single layer. Freeze, then transfer to a freezer container or bag. Use them within eight months.

* If a recipe calls for sugar snap peas and you don’t have any or don’t have enough, you could use an equal amount of snow peas, instead. Just note that the snow peas will not have the sweetness nor crunch that you would have with the sugar snap peas. English or green peas may also be substituted for sugar snap peas, but it’s important to know that the pods of green peas are not edible.

Herbs and Spices That Go Well with Sugar Snap Peas
Basil, chervil, cilantro, cumin, curry powder, dill, horseradish, marjoram, mint, mustard seeds or powder, parsley, pepper (black), sage, salt, tarragon, thyme

Foods That Go Well with Sugar Snap Peas
Proteins, Legumes, Nuts, and Seeds: Beef, cashews, nuts (in general), peanuts and peanut sauce, peas (such as green peas), pine nuts, pistachios, sesame seeds, tofu

Vegetables: Asparagus, bell peppers, broccoli, carrots, cauliflower, chiles, chives, fennel, garlic, ginger, leeks, lettuce, mushrooms, onions, radishes, scallions, shallots, water chestnuts

Fruit: Lemons

Dairy and Non-Dairy: Butter and browned butter, cheese (i.e., Parmesan), coconut milk, yogurt

Grains: Noodles, pasta, rice, whole grains (in general)

Other: Miso, mustard (prepared), oils (esp. olive, sesame), soy sauce, sugar, stock, vinegar

Sugar snap peas have been used in the following cuisines and dishes…
Curries, pasta dishes, salads (i.e., grain, noodle, pasta), soups, stews, stir-fries

Some Suggested Flavor Combinations Using Sugar Snap Peas
Combine sugar snap peas with…
Basil + Garlic
Basil + Tofu [in a stir-fry]
Chiles + Garlic + Lemon
Cumin + Thyme
Dill + Olive Oil + Scallions
Garlic + Lemon Zest [with pasta]
Garlic + Mushrooms
Garlic + Pine Nuts
Ginger + Sesame Oil
Lemon + Mint
Mushrooms + Pasta
Mustard + Olive Oil + Vinegar
Peanut Sauce + Soy Sauce [with noodles or pasta]
Sesame Oil + Sesame Seeds

Recipe Links
Black Pepper and Garlic Sugar Snap Pea Pasta https://www.slenderkitchen.com/recipe/black-pepper-and-garlic-sugar-snap-pea-pasta#recipe

Snap Pea and Japanese Eggplant Stir-Fry https://www.slenderkitchen.com/recipe/snap-pea-and-japanese-eggplant-stir-fry#recipe

Garlic Sugar Snap Peas https://www.slenderkitchen.com/recipe/garlic-sugar-snap-peas#recipe

Sesame Sugar Snap Peas https://www.slenderkitchen.com/recipe/sesame-sugar-snap-peas#recipe

Citrus Shrimp Salad and Sugar Snap Peas with Romaine Hearts https://producemadesimple.ca/citrus-shrimp-salad-sugar-snap-peas-with-romaine-hearts/

5 Easy Lunch Ideas with Sugar Snap Peas https://producemadesimple.ca/5-easy-lunch-ideas-sugar-snap-peas/

Scallop Fettuccine and Sugar Snap Peas https://producemadesimple.ca/scallop-fettuccine-sugar-snap-peas/

10 Minute Sugar Snap Peas with Lemon https://www.asweetpeachef.com/sugar-snap-peas/#wprm-recipe-container-20390

14 Spring Sugar Snap Pea Recipes You Need to Try This Season https://www.delish.com/cooking/g74/sugar-snap-pea-recipes/

Asian Beef with Sugar Snap Peas https://www.thechunkychef.com/asian-beef-sugar-snap-peas/#wprm-recipe-container-8743

Summer Strawberry, Snap Pea, Avocado, and Walnut Salad http://healthcheflindsey.com/summer-strawberry-snap-pea-avocado-and-walnut-salad/

Quick Stir-Fried Snow Peas or Sugar Snap Peas https://archive.nytimes.com/dinersjournal.blogs.nytimes.com/2009/04/07/recipe-of-the-day-quick-stir-fried-snow-peas-or-sugar-snap-peas/?_php=true&_type=blogs&_r=0

7 Ways to Eat Sugar Snap Peas This Spring https://www.thekitchn.com/5-ways-to-eat-sugar-snap-peas-144936

Sugar Snap Peas and Cabbage Slaw https://www.healthyfood.com/healthy-recipes/sugar-snap-peas-and-cabbage-slaw/

Resources
https://www.thekitchn.com/whats-the-difference-between-snow-peas-sugar-snap-peas-and-english-peas-ingredient-intelligence-205118

https://www.slenderkitchen.com/article/sugar-snap-peas

https://producemadesimple.ca/the-difference-between-garden-peas-snow-peas-and-sugar-snap-peas/

https://www.thespruceeats.com/blanch-and-freeze-sugar-snap-peas-1327654

https://www.leaf.tv/articles/how-to-freeze-fresh-peas-without-blanching/

https://food.unl.edu/article/snap-peas

https://foodprint.org/real-food/snow-peas-and-sugar-snaps/

https://www.livestrong.com/article/13728222-sugar-snap-peas-nutrition/

https://cronometer.com/#diary

https://www.healthline.com/nutrition/snow-peas-vs-sugar-snap-peas#uses

https://www.webmd.com/diet/health-benefits-snap-peas

https://www.verywellhealth.com/snap-peas-8351181

https://www.icliniq.com/articles/diet-and-nutrition/sugar-snap-peas#what-are-the-health-benefits-of-sugar-snap-peas

Joachim, David. (2010) The Food Substitutions Bible. 2^nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Leeks 101 – The Basics (REVISED)

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Leeks 101 – The Basics (REVISED)

About Leeks
Leeks are members of the Allium plant family, as are onions, scallions, garlic, shallots, and chives. They are native to the eastern Mediterranean and the Middle East regions. Leeks look like giant scallions (or spring onions), with a bulbous while flesh base, and leafy green tops. However, unlike onions, the bulbous end is not round, but just slightly larger than the stem nearest the roots. Leeks with rounded bulbs are older. Leeks have the mildest flavor of members of their plant family. They add a hint of garlic and onion to dishes they’re used in. Leeks can be eaten raw or cooked. Today, the biggest producers of leeks are Indonesia, Turkey, France, Republic of Korea, and Belgium.

Nutrition and Health Benefits
Leeks are a nutrient-dense food, meaning they are low in calories but high in nutrients. They are high in Vitamin A (from carotenoids), Vitamin K, Vitamin C, manganese, Vitamin B6, copper, iron, and folate. They also have notable amounts of Vitamins B1, B2, B3, B5, E, and magnesium, calcium, potassium, phosphorus, and fiber. They are also rich in flavonoids, which serve as antioxidants, protecting the body against harmful free radical molecules. With leeks being members of the allium family (like onions and garlic) and so rich in nutrients, they have health-promoting properties that benefit us in a number of ways.

Protection Against Cancer. Foods in the allium family have been associated with a lower risk of some cancers. Studies have found that those who eat a lot of garlic, shallots, chives, onions, and leeks have a reduced risk of developing cancers of the prostate, stomach, colon, and esophagus. It is believed that the antioxidants in these foods contribute to this beneficial effect.

Cardiovascular Health. The flavonoids and other antioxidants in leeks are associated with a lower risk of heart disease. They have positive effects on blood pressure, vascular function, and cholesterol levels, all which affect the health of our heart and cardiovascular system. They also help protect blood vessels and cells from oxidative damage, which helps to protect the heart and prevent disease.

Leeks also contain a high amount of folate, which reduces homocysteine in the blood. Keeping homocysteine levels down directly lowers our risk of heart attack and stroke.

Bone Health. Leeks are exceptionally high in Vitamin K, a nutrient that is crucial for maintenance of healthy bones. Ample intake of Vitamin K has been shown to reduce the risk of osteoporosis and help build denser bones. Leeks also contain a fair amount of calcium, which is well-established as being needed for healthy bones.

Improved Gut Health. Leeks are rich in prebiotic fiber that feeds beneficial gut bacteria. This type of fiber helps to enhance nutrient absorption, and stimulate the movement of food through the intestines along with the secretion of digestive fluids, which aids in the elimination of waste matter from the body. High-fiber foods, such as leeks, can help to reduce inflammation in the intestines.

Protection from Anemia. Being rich in both Vitamin C and iron, leeks can help to protect us from anemia. It is well established that Vitamin C helps in the absorption of plant-based iron (non-heme iron), which can contribute to our iron stores in the body. Eating plant foods rich in both Vitamin C and iron, such as leeks, on a regular basis can help to protect us from iron-deficiency anemia.

Eye Health. Leeks contain lutein and zeaxanthin, two carotenoids that are known to reduce the risk of cataracts and age-related macular degeneration. These conditions are commonly found in older people, and can seriously impair vision and negatively impact quality of life. Regularly eating foods that contain these nutrients can help to protect our vision as we age.

How to Select Leeks
When shopping for leeks, look for ones with dark green leaves that are crisp and free of blemishes. Smaller leeks will be more tender than the larger ones. Avoid ones with dried roots as they are older and not as fresh.

How to Store Leeks
Store leeks uncut and unwashed, wrapped in a paper towel within a plastic bag in the refrigerator. Do not trim or wash leeks until you are ready to use them. If purchased when freshly harvested, they may keep for up to two weeks when stored properly. If you are not sure of their age when bought, try to use them within five days to ensure their freshness.

How to Prepare Leeks
Leeks are grown in trenches that are filled with soil as the plant matures. This keeps the bulb white, but causes dirt to collect between the layers of the plant. As a result, leeks must be cleaned carefully to avoid getting dirt in food. Several methods can be used:

Method 1: Trim off the roots and the tough, dark green tops of the leaves. If the outer layer is wilted or discolored, peel it away and discard. Slice the leek completely in half lengthwise. Separate the leaves and rinse them well under running water. The leeks can then be sliced into desired size pieces.

Method 2: Quarter or halve the leek lengthwise, leaving the root end intact by cutting lengthwise from about one inch up from the root end. Fan the stalks outward and rinse them under running water while rubbing the leaves with your fingers to remove dirt. This works well if using the leek whole in a recipe.

Method 3: If you need sliced leeks, slice them crosswise and wash the pieces well in a bowl of water or in a colander under running water. Repeat this process until you see that all dirt has been removed.

However you choose to wash the leeks, just be sure you wash them thoroughly because there will very likely be dirt between the layers.

How to Preserve Leeks
To freeze fresh leeks: Wash them thoroughly to remove any grit between the layers and allow them to air dry as much as possible to remove water. Remove the outer tough layers, cut off the root end and chop the leeks into desired size pieces. Place them in a labeled freezer bag and store in the freezer. They should keep well for 5 to 6 months. It is helpful to know that frozen leeks will be soft when thawed, so they are best used in cooked applications rather than raw.

To dehydrate fresh leeks: Wash the leeks very well to remove any grit between the layers. Remove the roots and tough green tops. Cut them into ¼-inch crosswise slices. Dehydrate at the temperature recommended by the manufacturer of your dehydrator (usually between 130F and 145F) for 6 to 8 hours. When done, the slices should feel dry and crisp, and have no sign of moisture inside when broken open.

Tips and Ideas for Using Leeks
* The layers at the base of leeks can harbor a lot of dirt. Be sure to carefully rinse away all the dirt or sand between the layers with cold water before using them for food preparation.

* Leeks can be used in place of onions in any dish, raw or cooked imparting a mild onion flavor.

* Add finely chopped raw leeks to salads.

* For an easy side dish, sauté leeks with fennel and a little thyme. Garnish with fresh lemon juice.

* Add leeks to a vegetable mixture before roasting them.

* Use leeks to flavor beans, soups, and stews.

* Dress up your mashed potatoes with leeks. Add chopped leeks to potatoes as they are being boiled. Mash the leeks along with the potatoes for delicious added flavor.

* Make vichyssoise, a cold soup made from puréed cooked leeks and potatoes.

* Add leeks to broth and stews for extra flavoring.

* Serve sautéed leeks over your favorite fish dish.

* Braised leeks sprinkled with fennel seeds or mustard seeds make a wonderful side dish for fish, poultry or steak.

* Add sliced leeks to your favorite omelet or frittata recipe.

* Leeks can be fried, braised, boiled in soups or stocks, roasted in an oven, and even caramelized like onions. When cooking, try not to overcook them, as that will make them mushy. Cook them until fork crisp/tender.

* One pound of leeks is about 2 large leeks. This is about 2 cups trimmed and chopped, or 1 cup cooked.

* If you have a recipe that calls for leeks and you don’t have any or don’t have enough, the following may be used as substitutes: green onions or scallions, shallots, sweet or storage onions (they will impart a stronger flavor), ramps or wild leeks (they will impart a stronger flavor than cultivated leeks).

Herbs and Spices That Go Well with Leeks
Basil, bay leaf, capers, chervil, dill, garlic, ginger, lovage, mint, mustard, oregano, parsley, pepper, rosemary, saffron, sage, salt, sorrel, tarragon, thyme

Foods That Go Well with Leeks
Proteins, Legumes, Nuts, Seeds: Beans (esp. cannellini, fava, green, white), chestnuts, chicken, eggs, ham, lentils, peas, pumpkin seeds, tofu, walnuts

Vegetables: Artichokes, asparagus, beets, bell peppers, cabbage, carrots, celery, chives, fennel, kale, mushrooms, onions, potatoes, pumpkin, scallions, shallots, spinach, squash (winter and summer), tomatoes and tomato sauce, turnips, watercress

Fruits: Lemons, olives, oranges

Grains and Grain Products: Barley, bread crumbs, quinoa, rice, wheat berries

Dairy and Non-Dairy Products: Butter, cheese (esp. blue, cheddar, feta, goat, Gorgonzola, Gruyere, mozzarella, Parmesan, ricotta), coconut milk, cream, crème fraiche, yogurt

Other Foods: Mustard (prepared), oil (esp. hazelnut, olive, peanut, walnut), romesco sauce, vinegar (esp. white wine)

Leeks have been used in the following cuisines and dishes…
Casseroles, custards and flans, gratins, pasta, pesto, pizzas, risotto, salad dressings, salads, sauces, soups, soy sauce, stews, stir-fries, stocks, tarts

Suggested Food and Flavor Combos Using Leeks
Add leeks to any of the following combinations…

Blue Cheese + Thyme
Butternut Squash + Thyme
Carrots + Celery + Onions
Celery + Onions + Potatoes + Stock
Cream + Dijon Mustard + Garlic + Thyme + White Wine
Eggs + Cheese [in a quiche]
Fennel + Gorgonzola Cheese
Fennel + Lemon + Thyme
Feta Cheese + Garlic + Nutmeg + Ricotta Cheese + Spinach
Garlic + Lemon
Lemon + Mustard
Onions + Tomatoes
Potatoes + Watercress

Recipe Links

Assorted Recipes Using Leeks … https://www.thespruceeats.com/best-leek-recipes-4001093

Potato and Leek Casserole … https://bakeatmidnite.com/potato-leek-casserole/

More Assorted Recipes Using Leeks … https://www.bonappetit.com/recipes/slideshow/23-favorite-leek-recipes-like-onions

22 Leek Recipes You Have to Try https://www.delish.com/cooking/g869/leeks-recipes/

21 Leek Recipes You’ll Want to Bookmark https://www.foodnetwork.com/recipes/photos/leek-recipe-ideas

Leek Recipes https://www.bbcgoodfood.com/recipes/collection/leek-recipes

20 Tasty Leek Recipes https://www.acouplecooks.com/leek-recipes/

Potato Leek Soup https://www.onceuponachef.com/recipes/potato-leek-soup.html

Leek Recipes https://www.allrecipes.com/recipes/2445/fruits-and-vegetables/vegetables/leeks/

20 Best Leek Recipes the Family Will Love https://insanelygoodrecipes.com/leek-recipes/

Our 13 Best Leek Recipes https://www.thekitchn.com/leek-recipes-63430