Creative Spring salads- Cook For Your Life-anti-cancer recipes

Peas-in-a-Pod Salad

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 9 ingredients

This crunchy, lightly cooked salad gives the humble pea some respect and is a perfect treat as spring comes around. Peas are sweet in all their forms, and this Peas-In-A-Pod Salad combo combines sugar...


  • ½ pound sugar snap peas
  • ½ pound snow peas
  • 2 cups frozen baby peas
  • 1 teaspoon minced scallion
  • 1 tablespoon cider vinegar
  • Salt and pepper, to taste
  • ¼ cup olive oil
  • 2 tablespoons plain Greek yogurt
  • 3 cups baby kale, arugula or chopped pea shoots * (see Ann’s Tips)

Nutrition Facts


242 cals


15 g

Saturated Fat

2 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

10 g


20 g


8 g


8 g


9 g


584 mg


  1. Bring a large pot of salted water to a boil. Prepare a large bowl with cold water and ice.
  2. Add the sugar snap peas to the boiling water and cook for 20 to 30 seconds. Add the snow peas to the boiling pot of water and also cook for 20 to 30 seconds, then stir in the frozen peas and cook for 20 seconds. Drain the peas, then immediately drop into the prepared ice bath. Drain again and pat dry.
  3. In a bowl, whisk together the scallion, cider vinegar, salt and pepper. Whisk in the olive oil, then the Greek yogurt. Taste for seasonings.
  4. Before serving, add the peas to the dressing along with the baby kale, arugula or pea shoots. Toss to coat then serve.

Chef Tips

To wilt the greens, wash the arugula and/or snow pea shoots in cold water without spinning them dry. Pop them wet into a saucepan with a lid. Turn up the heat. The water clinging to their leaves will turn to steam and in 30 seconds or so the greens will have wilted. Drain under running cold water to stop the cooking. Gently pat dry.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the  Oncology Nutrition for Clinical Practice, 2nd Ed.,  published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics.

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