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Food as Medicine: Spring Greens Trio with Mint Butter & Hazlenuts


A nourishing side dish celebrating the healing power of seasonal foods.


Fresh spring vegetables are some of nature’s best medicine, and this vibrant trio of peas is as beneficial as it is beautiful. Packed with fiber, antioxidants, plant protein, and gut loving nutrients, peas help nourish the microbiome, the community of beneficial bacteria in the digestive tract that supports immunity, mood, metabolism, and overall wellness.


The natural fibers found in English peas, sugar snap peas, and snow peas act as prebiotics, meaning they feed the healthy bacteria in the gut. A thriving microbiome can help reduce inflammation, improve digestion, regulate blood sugar, and even support heart health. Their bright green color is also a sign of chlorophyll, folate, vitamin C, and polyphenols, which are powerful compounds that help the body detoxify and repair.


Finished with cultured butter, fresh mint, chives, and toasted hazelnuts, this dish is a perfect example of how food can be both deeply healing and delicious.


Ingredients

English peas – 2 cups (frozen)

Sugar snap peas – 21⁄2 cups

Snow peas – 21⁄2 cups

Mint – extra for garnish

Chives – 3 Tbsp, finely chopped

Mint – 2 Tbsp, finely chopped

Butter – 1⁄4 cup

Hazelnuts – 1⁄4 cup, toasted

Sea salt – to taste


Instructions

  1. Cook the English Peas

    1. Add frozen peas to a skillet with about 1⁄4 cup water. Cover and steam gently until bright green and just tender-crisp. Do not overcook. Drain excess water and set aside.

  2. Blanch the Sugar Snap Peas

    1. Bring water to a boil. Add sugar snap peas and blanch briefly until tender-crisp. Transfer out immediately and set aside.

  3. Make the Herb Butter

    1. In a large sauté pan, melt cultured butter over low heat. Add chopped chives and mint. Stir gently until fragrant.

  4. Cook the Snow Peas

    1. Add snow peas to the herb butter and sautébriefly until just tender. Keep their vibrant color and slight crunch.

  5. Combine & Finish

    1. Add the English peas and sugar snap peas back into the pan. Toss gently to coat in the herb butter. Season with sea salt.

  6. Serve

    1. Transfer to a serving dish and top with toasted hazelnuts and fresh mint leaves.


Why This Dish Supports the Gut Biome

  • Peas are rich in prebiotic fiber – fuel for beneficial gut bacteria

  • Mint supports digestion – soothing for bloating and stomach discomfort

  • Cultured butter contains beneficial compounds and fat-soluble vitamins

  • Hazelnuts provide healthy fats that help reduce inflammation

  • Green vegetables are rich in polyphenols that help good bacteria thrive


A Final Thought

This dish captures the essence of spring: fresh, vibrant, restorative, and alive. It’s a reminder that healing often begins with simple seasonal foods prepared with care.


One Meal at a time, small choices can build lasting health.


 
 
 

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