Showing posts with label Food as Medicine. Show all posts
Showing posts with label Food as Medicine. Show all posts

Tuesday, September 24, 2024

Worth Reading: "Ugly fruit may pack more nutrition"

Worth repeating. From the article "Ugly fruit may pack more nutrition" - those blemishes on your apples may provide more antioxidants and sugars.
“In an unofficial experiment, Greenman tested scabbed and unscabbed Parma apples...scarred apples had a 2 to 5 percent higher sugar content than unmarred apples from the same tree. More sugar means a higher alcohol content once fermented, producing a tastier hard cider.

But she loves these ugly apples for another reason: They may be more nutritious and have a higher antioxidant content.”

----> When we demand perfect looking, uniform, shippable and shelf-stable foods oftentimes this comes at the cost of less nutritious produce and more food waste. Also, the loss of genetic diversity. Real food has variation, imperfections...and sometimes it's ugly.



“We already suspect this is the case with organic fruits and vegetables. A 2014 review of 343 studies found that organic produce had lower pesticide residue and a 20 to 40 percent higher antioxidant content than conventional produce. Those antioxidants include compounds such as flavonoids, phenolic acids, anthocyanins and carotenoids, all produced by plants as defense mechanisms when they are stressed by pests.”
----> When it comes to organic apples you know you're getting a more nutritious product, because conventional apples are one of the most highly sprayed and contaminated foods, ranked high on the Dirty Dozen list.
“One study showed that an apple covered in scab has more healthy, antioxidant phenolic compounds, called phenylpropanoids, than a scab-free apple peel. Another study showed that apple leaves infected with scab have 10 to 20 percent more phenolic compounds.”


FULL ARTICLE: Ugly fruit may pack more nutrition MPR, April 27, 2016

Friday, September 23, 2022

Extra Elderberry Syrup?

Elderflower & Elderberry Syrup Kit

So you bought one of our handy-dandy Elderberry Syrup Kits, or went over to Mountain Rose Herbs and purchased your own supplies to make elderberry syrup BUT now you aren't going through it fast enough and you're worried about it going to waste. 

Here are a few things you can do, at any point, with your elderberry syrup, besides taking it directly!


Freeze It!

Pour elderberry syrup into ice cube trays, or in small jars, with proper headspace, and thaw out as needed. You want to make sure you let these either naturally unthaw, or warm on very gentle heat, to not destroy beneficial compounds in the honey. You could even freeze in tsp or Tbsp single portions and take directly from the freezer - never having to worry about shelf life at all! Use within 6 months.



Make Gummy Worms!

This is a fun project and SO very simple! Easy to do with kiddos as well. 

Gummies Basic Recipe

Ingredients

2 C Fruit juice

2 T high quality gelatin

Mix 2 T gelatin into 1/4 C cold/room temp fruit juice (or in this case, elderberry syrup). Let sit 5 minutes to "bloom."

Gently heat the remaining juice (syrup) until it is very hot, but not boiling.

Add a small amount of the warmed liquid into the bloomed gelatin, whisk together. Add remaining liquid and whisk until well dissolved.

Use a dropper to fill your molds! Place in the fridge for a couple hours before removing into a container. Tip: If you are having trouble getting them out of the molds (with a good quality gelatin you shouldn't), just pop into the freezer briefly and try again.

Store in the fridge (or freezer) and use within 6 months.


Make Lollipops!

I have not ventured into candy territory, but there are plenty of recipes for this online. Calling for a candy thermometer and lollipop mold. Who doesn't love a lollipop or popsicle when they have a cough or sore throat! Plus, many provide the option to add other beneficial herbs or immune supportive vitamins.


Now get to making that elderberry syrup!


Making Elderberry Syrup


Elderberry Syrup Kits

Our Elderberry Syrup Kits are available a good majority of the year. While fall and winter tend to be the main seasons where the syrup is put to use, it is great any time. Grab a kit and make it right away, or have it on hand for when acute symptoms arise.

Our kits come with a jar for storage of the syrup, herbs (dried elderberries, ginger and cinnamon), directions and what we do for dosage - most of which is shared below!

If you want to craft your own, use my link to Mountain Rose Herbs to head over and grab your own ingredients! I often add astragalus to my personal mixture. Also, check out Extra Elderberry Syrup? for some additional ideas!!



Classic Elderberry Syrup Recipe

Makes about 3-4 cups of syrup without alcohol, 4 cups with alcohol.

Active Time: 1 hour


Ingredients 

•2 cups dried organic elderberries (or 4 cups frozen/fresh)

•4 cups cold water (distilled, purified, or spring water works best)

•2-3 tsp. organic dried ginger root

•1 organic sweet cinnamon stick

•1-1 ½  cup raw, local honey (or organic maple syrup or agave for a vegan/infant-friendly recipe); double the amount of sweetener to increase shelf life

•1 cup vodka or brandy (optional to increase shelf life, very medicinal tasting, I prefer it without)



Directions

1. Combine berries and herbs with cold water in a pot and bring to a boil.


2. Reduce heat and allow herbs to simmer 30 to 40 minutes.


3. Remove from heat and let steep 1 hour. During this time sterilize your jar (boiling water/200° oven).



4. Strain berries and herbs using a funnel overlaid with doubled cheesecloth or undyed cotton muslin bag (or use a fine strainer, but you won’t squeeze out as much juice) and squeeze out liquid (careful, liquid will likely still be hot!). Discard used herbs in compost.


5. Once liquid has cooled to just above room temperature, add honey and stir to incorporate. *The amount of honey should equal one half the amount of liquid after straining.


6. If using vodka or brandy, add here and stir until well combined.


7. Bottle in sterilized glass. Store in the fridge up to 4-6 weeks.


Source: adapted from Mountain Rose Herbs, https://blog.mountainroseherbs.com/elderberry-syrup-recipe


Interesting info: https://draxe.com/nutrition/elderberry/



In Our Medicine Cabinet


We use elderberry syrup regularly as an immune system booster. We take a TBSP per day, as a preventative. During acute symptoms we take 1 tsp, every two hours, or a TBSP every 3-4 hours (not to exceed 6 TBSP per day).


For children over 1 a  tsp daily is recommended, or 1 tsp every 3-4 hours, up to 6 times per day for acute symptoms (www.liveberrywell.com). Too much can have a diuretic effect.


When we get sick elderberry syrup is one of the main immune system supporters we grab for. We also use fire cider, astragalus tincture (our other main item used), and more onions and garlic in cooking.


Studies Show: Elderberry syrup may be more effective than the flu vaccine. Elderberry syrup shortens the duration of flu symptoms by about 4 days. (Look into Vitamin D as well!)


This works for us! We encourage you to do your own research as well. Take your health freedom into your hands!!!


For additional ideas and information, check out Extra Elderberry Syrup?




FDA Disclaimer: These statements and products have not been evaluated by the FDA. They are not intended to diagnose, treat, cure, or prevent any disease or condition. If you have a health concern or condition, consult a physician. Always consult a medical doctor before modifying your diet, using any new product, drug, supplement, or doing any new exercises.


Sunday, March 15, 2020

Vitamin D


Vitamin D is a HORMONE that plays an important part in immune functions. We make sure to include foods that contain Vitamin D in our regular diet; for this, pastured animals are important.


Morning eggs are cooked in lard. Lard from pastured pigs is a good source of D, as are yolks from pastured chickens. If lard isn't your thing choose some good grass-fed butter (we use Kerrygold and Organic Valley). Cod liver oil is another source we use, and I also choose to take a Vitamin D supplement.

Rendering lard.
You may pay more for some of these pastured/grass-fed items, but the nutrient density and flavor worth it...and I’d rather pay the farmer than the doctor.

Many people are deficient in Vitamin D. I’m not a doctor, but this is what we do in our house.

Wednesday, September 18, 2019

Fall CSA Shares Available

Fall CSA Options   ::   Online Order Form

“Going to Alternative Roots Farm to pick up our Fall Share is something we really look forward to. It’s fun to see the animals! The vegetables are great and beautifully displayed. Heading out to the farm makes us “town folks” feel like we are part of the harvest season.” -Yvonne & Lee, CSA members

It’s that time of year again! Join us for our fourth season of Fall CSA. Enjoy the bounty of the season, fresh from the farm. This year our Fall Shares focus on the basics and best of the apple season.

In the past we have had a larger Full size, and a Mini Share; this year there is one more medium sized Fall Share and a new Apple Lovers Share. Join us for our Fall CSA, or swing by the Farm Store!

Fall CSA Shares are picked up at the farm between 4:00-7:00 pm on the dates specified.

Shares are done “market style” where you bag up your items—please bring your own container(s).


Wednesday, October 2  |  Hunter’s Moon Share  |  $45
Apples—fresh eating and baking, apple butter, applesauce, apple rings, acorn squash, butternut squash, garlic, onions, pea shoots, potatoes, kale/chard. Add on items will be available in the farm store.

Wednesday, October 30  |  Snow Moon Share  |  $45
Apples—fresh eating and baking, apple butter, applesauce, apple rings, acorn squash, butternut squash, garlic, onions, pea shoots/microgreens, kale/chard, potatoes. Add on items will be available in the farm store.

All items subject to availability, items may change based on abundance, or availability of other produce.

Apple Lovers Share  |  $30
Apples 4# bag, 2 apple butter, 2 applesauce, apple rings.

     Available Oct. 2 and 30, along with Fall CSA, or anytime in October by preorder appointment!


Online Order Form


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Wednesday, July 10, 2019

Coming Soon!

Farm Share Options Coming Soon!

We offer different share options that provide you with a discount on a little larger purchase of various items. Perfect for enjoying the best of each season and stocking the pantry or freezer!


Fall Apple Share Sign Up

Opening shortly! Beginning in September enjoy 6 weeks of seasonal organic/transitional organic apples. Pick up at the Saturday Mankato farmers market or on farm (12 miles South of New Ulm, 8 miles North of Madelia). More info: 2019 Shares.

$54.00 :: 24 lbs/4 lb Bag x 6 weeks

Tomato Shares


10 or 20 lbs boxes of organic, heirloom tomatoes for canning. For purchase during the season as available - join the wait list to be notified.

$28  ||  10 lbs  30% discount
$52  ||  20 lbs  35% discount

Pesto Shares

Includes 2 lbs of fresh, organic basil and 4 heads of organic garlic. Delivered as available in August/September. Eat it fresh and stock up your freezer.Add into scrambled eggs, pastas, spread on sandwiches or garlic bread or pizza. Delish! For purchase during the season as available - join the wait list to be notified.

$23.00  ||  2 lbs basil & 4 bulbs of garlic


Fall CSA Shares

Fall CSA Shares will be offered once in September, twice in October. Sign up for one, or all three, dates - coming soon. An on-farm market will also be available during Fall CSA pick up.

Full details coming soon!

Now Available!

Applesauce Shares  -  Apple Butter Shares

Applesauce Shares - A case of 12 quarts for $65. A popular option for the kiddos!

Apple Butter Shares - A six pack of butter to stock your pantry, $26.

Clean eating treats made with no extra sugar - just local honey!



Thursday, March 21, 2019

2019 Dirty Dozen//Clean Fifteen

It's time to print off a new Dirty Dozen/Clean Fifteen card for your wallet! This fantastic, quick and easy, guide offers a great reference where best to spend your organic grocery dollars, if you aren't able to go all in on organics (like most families on a budget).

Click over and Get the Guide

The Dirty Dozen is a list of the most highly contaminated fruits and veggies - buying these items organic is a higher priority, if you are working to keep your diet clean.

We are proud to bring you organic apples, as they are always a high-ranking item on the Dirty Dozen list. This year apples rank #5, alongside a couple other A.R.F. specialties kale (#3) and tomatoes (#10).

Apples

"Apples are generally near the top of EWG’s Dirty Dozen™ list because they contain an average of 4.4 pesticide residues, including some at high concentrations..."

"...most conventionally grown apples are drenched in diphenylamine, an antioxidant chemical treatment used to prevent the skin of apples in cold storage from developing brown or black patches..."


"The European officials' concerns center on the possible formation of nitrosamines on diphenylamine-treated fruit. Nitrosamines cause cancer in laboratory animals, and some studies have found that people who eat foods with nitrosamines have elevated rates of stomach and esophageal cancers."

Kale

"More Than Half of Kale Samples Tainted by Possibly Cancer-Causing Pesticide"

"Conventional kale farming relies heavily on the use of several synthetic pesticides, including Dacthal. The EPA’s 1995 classification of it as a possible carcinogen noted increases in liver and thyroid tumors. Dacthal can also cause other kinds of harm to the lungs, liver, kidney and thyroid."


Go Organic

We are proud to bring you clean-eating, local organic produce. We believe it is the best thing for a healthy lifestyle and a healthy environment. Reseach supports this.

"A French study published in December in JAMA Internal Medicine, a journal from the American Medical Association, found that among nearly 69,000 participants, those with the highest frequency of organic food consumption had 25 percent fewer cancers than individuals who did not eat organic food."

"...the most recent of several studies evaluating the impact of an organic diet found that after only six days of eating organic food, adults and children had on average a 60 percent reduction in the levels of synthetic pesticides measured in their urine..."

Read the full report

Saturday, February 16, 2019

ISO Egg Lovers!

Rhode Island Red "in" the nesting box.
Despite the cold temps and mountains of snow, the chickens are enjoying longer days, as well as apples, and some greens from the winter greenhouse.

Eggs are in abundance! We are looking for a few more regular/weekly/biweekly egg customers to enjoy these beautiful brown orbs.

Eggs are $4/dozen. They may be picked up at the farm by arrangement, some regular deliveries are made to New Ulm. Our farm is located 12 mi South of New Ulm, 8 mi North of Madelia, about 25 min East of Mankato.
Brown eggs, with a few blue ones.
Chickens are fed a non-GMO ration, with organic ingredients. They are allowed access to the outdoors year-round, expect on these few exceptionally cold days.

Order by texting Brooke 507-412-7605, messaging on facebook or emailing info@alternativerootsfarm.com.

Questions? Just holler!

Hard boiled eggs!



Tuesday, September 25, 2018

How to get our garlic

If you have ever had our garlic you know it is top notch - it certainly blows the grocery store garlic out of the water. Grab a tissue...I don't want to make you sad, but...we are sold out for the season.

It was a teeeerrrrrrrible year for garlic growers all over the state. The long cold spring, wet (saturated really) conditions in June did not help. We had a 54% loss on our farm, but we are oh so grateful that loss came in size, not plants (about 3,000 of them). We know two other nearby growers who lost 7,000 and 10,000 plants. So, anywho, hows about that garlic?!

Normally we would have garlic for sale into the winter, but the only way you are going to get our garlic yet this fall/winter is to get in on our Fall CSA program! (Winter/Pantry CSA is sold out at this time.)


We have a limited amount of Fall #2 Hunter's Moon and Fall #3 Snow Moon CSA Shares yet available - holler at us to reserve a share!! info@alternativerootsfarm.com or text Brooke 507-412-7605.

Fall CSA pick up is held at the farm, from 4:00-7:00 pm on the dates listed below. 
Pick up will be market style, bring your own containers. 
Stock up your fridge and pantry with local, organic, seasonal goodness!

Fall CSA Order Form

Hunter’s Moon Share

Fall CSA #2  •  October 17


Full Shares $85  ||  Chard/kale, greens, onions, potatoes, winter squash: acorn/butternut, garlic, watermelon radishes, beets, carrots, apples, applesauce & apple butter.* Deposit: $45     5 more available!

Mini Shares $35  ||  Greens, onions, potatoes, winter squash: acorn/butternut, garlic, parsnips, carrots, beets, applesauce.* Deposit: $20     4 more available!


Snow Moon Share

Fall CSA #3  •  Nov. 7


Full Shares $90  ||  Microgreens, onions, potatoes?, winter squash: acorn/butternut/potimarron, garlic, watermelon radishes, beets, carrots, parsnips, apples, applesauce, cabbage. Deposit: $50     8 more available!


Mini Shares $35  ||  Microgreens, onions, potatoes?, winter squash: acorn/butternut, garlic, parsnips, carrots, beets, applesauce/apple butter. Deposit: $20     Only 1 more available!

*All items subject to change, based on availability.


Fall CSA Order Form


Friday, September 7, 2018

Fall CSA Share Season!

Our first Fall Share is just a couple weeks away! With the chill in the air this morning I cozied up in a sweatshirt and slippers - it indeed feels like fall. Let us welcome Fall and it's harvest and bounty with the Harvest Moon Share! Scroll down for full details...

Email info@alternativerootsfarm.com or text 507-412-7605 to grab a share and make sure of availability - just 4 left for our first share. Come out to the farm, where your food is grown - fill your fridge/pantry, invest in food as medicine, build community and enrich your soul.

Connecting you to the land and farmers that feed you.

 Stay tuned! We plan to host a Market @ the Farm alongside these events!


Fall CSA Shares  ||  Fall CSA pick up is held at the farm, from 4:00-7:00 pm on the dates listed (Wednesdays). Pick up will be market style, bring your own containers. 

“Going to Alternative Roots Farm to pick up our Fall Share is something we really look forward to. It’s fun to see the animals! The vegetables are great and beautifully displayed. Heading out to the farm makes us “town folks” feel like we are part of the harvest season.” -Yvonne & Lee, CSA members

*Items subject to change, based on availability. You can see notes that were made on some changes, due to 15" of rain in June and the continued effects...many items were lost, some are still behind.

ORDER FORM


Fall #1  ||  Harvest Moon Share Wednesday, September 19  Only 4 left!

Full Shares $70  ||  Herbs, celery, chard, kale, greens, onions, potatoes??, winter squash: acorn?/delicata, tomatoes: cherry/slicers, cabbage, garlic, beets, carrots, applesauce & butter, apples. Deposit: $40

SOLD OUT Mini Shares $25  ||  Herbs, chard, onions, potatoes, winter squash: acorn?/delicata, tomatoes: cherry/slicer, garlic, carrots, beets, apples. Deposit: $15




Fall #2  ||  Hunter’s Moon Share Wednesday, October 17

Full Shares $85  ||  Chard/kale, greens, leeks, onions, potatoes??, winter squash: acorn/butternut, garlic, watermelon radishes, beets, carrots, apples, applesauce & butter, tomato-basil soup??. Deposit: $45

Mini Shares $35  ||  Greens, leeks, onions, potatoes??, winter squash: acorn/butternut, garlic, parsnips, carrots beets, applesauce. Deposit: $20



Fall #3  ||  Snow Moon Share Wednesday, November 7

Full Shares $90  ||  Microgreens, leeks, onions, potatoes??, winter squash: acorn/butternut/potimarron, garlic, watermelon radishes, beets, carrots, parsnips, apples, applesauce, cabbage. Deposit: $50

Mini Shares $35  ||  Microgreens, leeks, onions, potatoes??, winter squash: acorn/butternut, garlic, parsnips, carrots, beets, applesauce/butter. Deposit: $20

ORDER FORM






Wednesday, January 17, 2018

Local & Seasonal in the Winter

{My local foods morning//musings on winter seasonal eating}

Chicken broth in the canner, nettle infusion steeping, pig liver/tongue/heart in the dehydrator, farm dogs chewing on marrow bones, smoked hock prepped for dinner tonight.

Organs dehydrating, stock canning, nettle infusing.
Winter is the time when I prepare our chicken bone broth and shredded chicken for the seasons ahead. This is an important part of our “seasonal eating.” Bone broth nourishes us and the pups as food and medicine. At the same time as we make broth we get shredded chicken to can and sometimes we throw in hocks that give us an easy meal--these ended up in hock-o salad (lol, taco salad). The dogs enjoy the marrow of the bones.

Nettle is one of the native, wild herbs I forage for food and medicine. One ounce steeped in a quart of water for 4 hours, or overnight, provides nourishment and a healthy (tasty!) beverage. The high levels of vitamins and minerals and very bioavailable (easy for our bodies to use).

The organ meats get dehydrated for dog treats. Let nothing go to waste!

Winter is a great time for these projects and also a great time to learn new skills to prepare you for the seasons of bounty ahead! How are you eating seasonally this winter? What new skills are you learning/wanting to learn?

Wednesday, April 26, 2017

March for Science :: Let Science Fuel Your Passion

It was a blast being a part of the March for Science New Ulm on Earth Day! There were over 100 people that gathered at Herman Heights to celebrate, participate and honor our natural resources. I loved listening to the other speakers and very much enjoyed speaking myself. Here are a few pictures and my speech from the event. #everydayisearthday

March for Science - New Ulm
•  •  •

Hello! Thank you for welcoming me here today and thank you for all being here supporting and celebrating science. As an organic farmer science is very important to me, so your presence and support is encouraging.


When thinking about what to talk with you about today, how science is important to what we do at our farm, many things came to mind. Than amazing world of mycorrhizal fungi around root systems. Food as medicine. How bitter flavors aide digestion comes to mind in the spring. The art of grafting apple trees. Pest cycles. Beneficial insects. Soil organisms. Riveting, yes?! Science helps me understand all of these systems, processes and interactions, so we can do our job well - so we can produce food and nurture our farm ecosystem.

While musing on all the ways science influences our jobs at the farm my mind kept coming back to all the ways science inspires us to do what we do and to keep doing it better.

Science drives my passion to farm nutritious, healthful and organic food for people, in harmony with our amazing ecosystem. So this became my path - to bring the environment, and natural health, into people's homes through food, and to deeply care for and nurture the bit of ecosystem that is our farm.

My husband and I farm, because we have a great respect for our natural environment and we wanted to practice natural resources conservation actively, on the ground. We choose to farm organically, because this is what science tells us creates healthy soils, healthy plants, clean water and clean air. And if the soil is not healthy - vibrant and full of organic matter, teaming with beneficial bacteria, fungi, nematodes - if it is not alive and well balanced how can the food be healthy? How can we be healthy?

A single teaspoon of rich soil can hold a billion bacteria, several yards of fungal filaments, several thousand protozoa and many, many nematodes.

Recently we purchased new land, which we are transitioning from conventional agriculture to organic apple orchard and pasture for our pigs. As we were planting trees a couple weeks ago we were astonished at how dead the soil seemed. As we dug our trees out of the nursery bed the soil was beautiful - loose and crumbly, dark, full of worms and organic matter. We planted these trees into our new field, where the soil was compacted, more chunky and cloddy than crumbly, devoid of much organic matter, devoid of worms. We are excited to bring this land back to life.

Back to that fungi I mentioned, each tree was planted with mycorrhizal fungi to nurture the health of the trees and the underground soil ecosystem. The endomycorrhizal fungi live partially inside and partially outside a plants root system. This symbiotic relationship fosters a greater exchange of nutrients. The fungi helps the plant take up more water and nutrients than the plant can do on its own; then the plant pays the fungi back in carbon. Nurturing this relationship is a long-term investment, that thrives with lack of disturbance, which is why we use minimal tillage and are moving to no-till.

This fascinates me. Science helps me understand.

Parasitic wasps lay eggs in or on host insects - pests like aphids and cabbage worms - as the eggs hatch the prey is consumed.

This fascinates me.

These natural processes and interactions are amazing and science - hard core research and hands on citizen science - helps us to better understand what we can do to nurture them to better create ecosystem services into all parts of our farm and farming.

Over the last several years we have worked in partnership with the University of Minnesota on carious research projects at our farm. Early detection monitoring for new and emerging pests and diseases. A trial of native Minnesotan mycorrhizal fungi. Monitoring a bee nesting block for the Bee Lab. This year we are building a passive solar greenhouse for growing in the winter, designed by the UMN. All this research is so import and and needed!

My passion for farming is driven, in part, by the fact that there is always so much to learn - there is always something to observe and explore. Science fuels this inspiration daily. Sometimes we forget to slow down and appreciate it, but there are so many examples around us, all the time.

The topic of science keeps bringing be mack to my passion, my inspiration, and that is really what I want to get down to. Find that bit of science, that nerdy fact, or process, or system, or machine that inspires you and let that help fuel you. Let science make your life more driven - at your job, or life at home, outside your job. It can foster appreciation, build creativity and give you new energy for the things you do day to day. Life is meant for learning and the possibilities are endless.

I am a farmer, the soil is my lab, where is yours?

•  •  •

Tuesday, March 14, 2017

Spring Favorite :: Peas

Mmm, fresh peas picked straight from the vine. This is really one of my favorites during spring (and summer, and fall) harvests. Picking peas can be tedious, but I'll admit it, I like it. I sort of build a meditative pace and I'm pretty quick at it. Shell peas are really my fav, it's just lovely to pop those pods open. Which type is your favorite? 

Scroll through for a few recipes.

Peas germinating!

Environmental Rockstar...

Peas are nitrogen "fixers", which means they can take nitrogen from the atmosphere and fix it into the soil, making it available to other plants.  So they're good for you and good for the soil! 

Snow peas on the vine.

Origins...

There are thought to be four centers of origin, including Central Asia, the Near East, Abyssinia, and the Mediterranean. There is evidence of cultivation along the Thai-Burma border, dating back 12,000 years.  Peas were introduced to the Americas soon after the arrival of Columbus.

Pea blossoms.

Health Rockstar...

Peas are a good source of protein and fiber. They are rich in vitamin C, iron, thiamine, folate, phosphorous and potassium. They are also a source of omega-3 and -6, beta-carotene and vitamin E. Peas contain phytonutrients, which are antioxidant and anti-inflammatory.

Mammoth Melting snow peas.

Pro Tips...

Use peas within 2-3 days for best flavor and maximum nutrients.

The main season for peas is spring - early summer, so preserve their freshness by putting some in your freezer for pastas and stir frys all year around. Shell peas may be shucked and frozen. I like to freeze them on a sheet pan, before vacuum sealing them in bags. This is a great activity to do with the kiddos! Snap and snow peas should be blanched before freezing (if this is the only thing keeping you from doing it then skip the step and just use them within 6 months). Use frozen peas within 12 months.


Sauteed Sugar Snap Peas

Top and tail the sugar snap peas, pulling off the strings.  Slice on the diagonal into ½-inch-thick pieces.  Put into a saute pan with a ¼-inch of water, butter and a sprinkling of salt.
Cook until done, about 3 minutes.  The water and butter should be emulsified and coat the snap peas, which should be bright green and just tender.  Adjust the seasonings and serve—try curry or garlic, or whatever floats your boat.

*You can also toss other items in, such as your onions, kale, radishes, beet greens or spinach in, as well as garlic, garlic scapes and other goodies, such as Swiss chard or shallots.
[Main recipe from Chez Panisse Vegetables]


Sauteed Radishes and Sugar Snap Peas with Dill

Makes 6 servings  • To remove strings from fresh peas, just snap off the stem end and pull string lengthwise down each pod.

•½ C thinly sliced shallots (or a onion + 1 clove garlic)
•1 T olive oil
•12 oz sugar snap peas, trimmed, strings removed
•1 T butter
•2 C thinly sliced radishes (about 1 large bunch)
•¼ C orange juice
•1 t dill seeds (omit if you don’t have any)
•1 T chopped fresh dill (or slightly less dried dill)

Melt butter with oil in a large non-stick skillet, over medium heat. Add shallots and sauté until golden, about 5 minutes. Add sugar snap peas, cook for one to two minutes, and radishes sauteing until crisp-tender, about 3 to 4 minutes more. Add orange juice and dill seeds; stir 1 minute. Season with salt and pepper. Stir in chopped dill. Transfer to a bowl; serve. Credit: Bon Appétit, April 2004


Braised Peas with Spring Onions and Lettuce

• 1 knob of butter
• olive oil
• 1 heaped t flour
• 1 C chicken or vegetable stock
• 6 spring onions, trimmed, outer leaves discarded, and finely sliced
• 14 oz fresh or frozen peas
• 2 little butter lettuces, sliced
• sea salt and freshly ground black pepper
• juice of 1 lemon *about 3 T
• extra virgin olive oil

Slowly heat the butter and a good glug of live oil in a pan. Add the flour and stir around, then slowly pour in the stock. Turn up the heat and add the spring onions, peas and lettuce with a pinch of alt and pepper. Put the lid on and simmer for 5 minutes or until tender. Taste, correct the seasoning and squeeze in a little lemon juice. Serve drizzled with a splash of good oil. It’s fantastic served with a piece of fish.
Credit: Cook with Jaime (Jaime Oliver)


Sesame Snow Peas

•1lb snow peas 
•1/4 red bell pepper
•1-1/2 t sesame seeds
•2 t toasted sesame oil

Steam lease until bright & crisp-tender, 1-2 min. Cool under running cold water. Drain & dry.  Toss with remaining ingredients.