Recipe for Raw Mushy Peas served with Avocado

Well ’tis the season to fall in love with… peas!! Well, it seems that it is for me! I can’t get enough of them in me at the moment! In all shapes and sizes, all guises and the greener the better.

Peas totally take me back in time: shelling pea pods at my nan’s house when I was little. I don’t think they came from the garden as I don’t remember a vegetable patch I am sure they came from the veg man – who had a van and delivered lots of weekly fresh goodies. Including peas!!

So I did a bit of googling* and it turns out that peas are pretty fabaroo:

They are good for:

1. Weight Management:

Peas are low fat but high everything else. A cup of peas has less than 100 calories but lots of protein, fibre and micronutrients.Peas again baby!

2. Stomach cancer prevention:

Peas contain high amounts of a health-protective polyphenol called coumestrol. A study in Mexico City determined you only need 2 milligrams per day of this phytonutrient to prevent stomach cancer. A cup of peas has at least 10.

3. Anti-aging, strong immune system, and high energy:

This comes from the high levels of anti-oxidants including:

flavinoids: = catechin and epicatechin
carotenoid= alpha-carotene and beta-carotene
phenolic acids = ferulic and caffeic acid
polyphenols = coumestrol

4. Prevention of wrinkles, alzheimer’s, arthritis, bronchitis, osteoporosis and candida

These come from peas strong anti-inflammatory properties. Excess inflammation has also been linked to, heart disease, cancer, and aging in general. These properties include:

Pisumsaponins I and II and pisomosides A and B are anti-inflammatory phytonutrients found almost exclusively in peas.
vitamin C and vitamin E, and a good amount of the antioxidant mineral zinc
omega-3 fat in the form of alpha-linolenic acid (ALA).

5. Blood sugar regulation:

High fibre slows and protein slows down how fast sugars are digested.
The anti-oxidants and anti-inflammatory prevent or reverse insulin resistance (type 2 diabetes)
All carbohydrates are natural sugars and starches with no white sugars or chemicals to worry about.

6. Heart disease prevention:

The many antioxidant and anti-inflammatory compounds support healthy blood vessels. The formation of plaque along our blood vessel walls starts with chronic, excessive oxidative stress and inflammation.

The generous amounts of vitamin B1 and folate, B2, B3, and B6 reduce homocysteine levels which are risk factor for heart disease.

7. Healthy for the environment:

Peas work with bacteria in the soil to ‘fix’ nitrogen from the air and deposit it in the soil. This reduces the need for artificial fertilizers since one of their main ingredients is nitrogen.
After peas have been harvested the remaining plant easily breaks down to create more organic fertilizer for the soil.
Peas are also able to grow on minimal moisture so they are a perfect crop in many areas not needing irrigation or using up valuable water supplies.

Peas!8. Prevent constipation:

The high fibre content in peas improves bowel health and peristalsis.

9. Healthy bones

Just one cup of peas contain 44% of your Vitamin K which helps to anchor calcium inside the bones. It’s B vitamins also help to prevent osteoporosis.

10. Reduces bad cholesterol:

The niacin in peas helps reduce, the production of triglycerides and VLDL (very low-density lipoprotein, which results in in less bad cholesterol, increased HDL (“good”) cholesterol, and lowered triglycerides.

So anyways! Here’s the recipe! Enjoy!

Recipe for Raw Mushy Peas – Served with Avocado

Raw mushy peas by Stephanie Jeffs


  • 1 avocado
  • 1 cup raw uncooked garden peas*
  • handful fresh mint leaves
  • drizzle Udos oil
  • splash apple cider vinegar
  • dash of tamari
  • drizzle maple syrup
  • pinch sea or himalayan salt


*If you have an acute sensitivity to legumes or just dont fancy eating raw peas then please gently boil the peas before making this dish. It won’t keep it raw but it will definitely keep it awesome! Depending what and where you read your raw peas may not be safe.

Halve the avocado and remove the stone. Place all other ingredients in a food processor with the S blade and blitz for a few seconds (do not puree) you want a chunky textured mushy pea! If you dont have a food processor mash up with a fork and chop the mint with a sharp knife or a pair of scissors.

Serve in the avocado and devour!Spiralize! in Dutch - Available at


This recipe was inspired by my pea salad dressing from my new book Spiralize!

Keeping it juicy & raw!

Stephanie's Signature








*Source of pea info: google and

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