The seeds I try to get into the ground earliest in the spring, are my peas. Even when the ground is too cold for other crops, a little digging around loosens the soil enough so that peas can be dropped into the holes, with visions of pea plants and the coming harvest dancing in my head.

Usually, this takes place towards the end of March, but this year, my garden was still covered in about two feet of snow all that month. April was slow to warm up and melt away the ice from the raised beds, and a few other spring distractions meant that it was nearly May Day before my first ritual of spring took place.

If New England plays her usual games, I suspect that these chilly first days of spring may give way to a heat wave. That is bad, bad news for the cool-weather loving pea plant. So why bother sowing a crop that may never produce fruit?

Because this year, pea shoots are the new super food. Pea shoots are the early wavy tendrils, stems, and leaves of any variety of pea plant. Harvested when the plant is between 8 and 12 inches tall, the delicate leaves and stems are a nutrient rich harvest, and satisfy that longing for the flavor of the sweet springtime pea.

Pea shoots are high in vitamins, A, C, E and K. They contain antioxidants that help protect cells from free radicals (cancer agents), and are high in carotene and folate, as well. Carotenes and folate are useful in protecting against cancers of the digestive system, especially. While full of nutrition, one thing pea shoots are not full of is calories. A packed cupful of pea shoots has just 80 calories.

Pea shoots do differ from pea sprouts, which are grown in a moist environment and harvested as the stem begins to emerge from the pea seed. Pea sprouts, too, are powerful additions to the diet, high in protein and rich in iron and other minerals.

Pea shoots have been used traditionally in South Asian countries for centuries, and have found a most compatible western home in the Pacific Northwest, where long, cool growing seasons suit this plant.

The first shoots can be harvested by taking the top four inches or so of stem and leaves, with lower leaves left to branch out and create more shoots. Harvest every couple of days, until the heat causes the tendrils to toughen and the flavor to falter. If care is taken to not clip all of the blossoms, it is possible that well-shaded plants will actually produce pea pods, making the late planting not for naught. (I tend to take an ever hopeful stance when it comes to my garden.)

There is a much easier way to receive the benefits of the pea shoot, if you don’t care to grub about in the garden. Many supermarkets now carry packaged pea shoots in the produce department. Pea shoots should be used within a couple of days of harvest or purchase. Rinse them thoroughly, discard any that have yellowed, and pat dry. (I have found the store bought pea shoots to have a much longer stem than freshly harvested, and often snip the shoots into 2- or 3-inch lengths before using them.)

Use pea shoots raw in salads, steamed as a side dish, tossed or pureed for use in soups, or lightly sautéed with other vegetables and meats. They are a great way to add texture to a salad, and just fanciful enough to add interest when used as a garnish. Because pea shoots are so tender, steaming should be only until they begin to brighten in color. When used in stir-fry dishes, pea shoots go in for just the last minute.

Use pea shoots as a substitute for spinach or watercress in recipes, or even as a substitute for cabbage or bok choy. (Pea shoot slaw, anyone?) A bed of pea shoots, raw or super-lightly steamed, makes a nice presentation for serving grilled fish or meats. Serve tiny goat cheese or brie tarts with a sprizzle of shoots on top. Toss them into the juicer with some carrots, apple and ginger, or float them atop a serving of curried coconut soup.

I’m keeping my fingers crossed for a harvest of pea pods, but it’s nice to know that I won’t be disappointed if it is only the ephemeral shoots that end up on my plate.