While blueberries, kale and quinoa dominate the superfood conversation, experts argue that many nutrient-rich foods have been unfairly overlooked. Peas, particularly dried varieties like carlin and marrowfat, were once a staple of the British diet but fell out of favour due to associations with poverty. According to Josiah Meldrum of Hodmedod's, peas have 'all the same qualities as beans' and are 'criminally overlooked'.
Nutritional therapist Xuxa Milrose notes that carlin peas are 'really high in fibre, a good source of plant-based protein and are really versatile'. Registered dietitian Bini Suresh adds that with UK fibre intake below the recommended 30g per day, traditional pulses like these are 'incredibly relevant'. Meldrum suggests boiling carlin peas for a nutritious snack or using marrowfat peas on toast as an alternative to avocado.
Prunes, often dismissed as old-fashioned, were popular in Elizabethan times and Victorian England. Milrose describes them as 'basically like dates, but with a less sexy PR', highlighting their high fibre, polyphenols and sorbitol content, which aids digestion. Despite their reputation as a laxative, prunes are rich in copper, potassium, magnesium and vitamin K, and have a low glycaemic impact.
Emerging research, particularly in postmenopausal women, suggests regular prune consumption may support bone health. Both peas and prunes exemplify how forgotten foods can be reintegrated into a diverse, super diet.
