Snow Peas

Snow Peas:

About:

The snow pea (Pisium sativum var. saccharatum) is a legume,  a variety of pea eaten whole in its pod while still unripe.  Snow peas, and also sugar snap peas, unlike field and garden peas,  are notable in having edible pods that lack inedible fiber.  The stems and leaves of the immature plant are used as a vegetable in Chinese cooking, stir fried with garlic and sometimes combined with crab or other shellfish.  The French name for Snow peas is "mange tout" which translates "eat it all".

Telling the Difference:

Snow peas, snap peas, and garden peas are all climbing plants and members of the legume family, but there are subtle differences among the three.  Here's a guide to what they look like and taste like:

Snow Peas are also known as Chinese pea pods since they are often used in stir fries.  They are flat with very small peas inside and the whole pod is edible, although the tough strips along the edges are are usually removed before eating.  Snow peas are mildly flavored and can be served raw or cooked. 

Garden peas are also called English peas, or sweet peas.  The pods are firm and round, and the round peas inside need to be removed, or shelled before eating.  The pods are then discarded.  The peas are sweet and can be eaten raw or cooked.  These are the common peas that are sold shelled and frozen.  Peas get starchy and mealy as they get larger or if they are not cooked quickly after they are picked.  

Sugar Snap Peas are also known as "Snap Peas" and are a cross between snow peas and garden peas.  The whole pod is eaten and has a crunchy texture and very sweet flavor.  Snap peas may bee eaten raw or cooked.  There may be tough strings at the seems of the pods that need to be removed before eating, but string less varieties are also now available. 

Nutrition:

Snow peas are a source of Omega 3 and Omega 6 fatty acids.  They are an excellent source of vitamin C, and a good source of vitamin K and vitamin A.  They are also a good source of the minerals iron and manganese. 

Season:

Snow peas are available year round, but peak season is May through September.

Selecting and Storing:

Choose crisp bright colored pods with small seeds and without blemishes.  Do not wash before using, but store in a plastic bag in the refrigerator for up to 3 days.

So.....  Eat up!  Enjoy!  I'll show you how.

Simple but Good:

Mediterranean Sno0w Peas

1 1/2 tsp butter
1 clove of garlic, minced
1/2 tsp Italian seasonings
1/2 lb. snow peas
1 tbs water, or more if needed
1 tbs extra virgin olive oil
1 tsp fresh lemon juice
Kosher salt and ground black pepper to taste.

Melt butter in a skillet over medium heat.  Cook and stir garlic until fragrant, about 30 seconds.  Stir in Italian seasonings and snow peas.  Add water; cook and stir until peas are bright green and tender, about 2 minutes.  Stir in olive oil and lemon juice.  Season with salt and black pepper.

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Parsnips

 Parsnips:

About:

The parsnip (Pastinaca sativa) is a root vegetable with an inedible top closely related to the carrot and parsley.  Its long tuberous root has cream colored skin and flesh and can be left in the ground when mature as it becomes sweeter in flavor after winter frosts.   Parsnips are grown for their fleshy edible cream colored taproots.

History:

The parsnip in native to Eurasia.  It has been used as a vegetable since antiquity and was cultivated by the Romans and Greeks.  The Romans believed parsnips to be an aphrodisiac.  It was used in Europe as a sweetener before the arrival of cane sugar.  Parsnips were introduced in the U.S. in the nineteenth century.

Uses:

The parsnip is usually cooked but can be eaten raw.  Parsnips resemble carrots and can be used in similar ways, but they have a sweeter taste when cooked.  Parsnips can be baked, boiled, pureed, roasted, fried, or steamed.  Roast parsnips are considered an essential part of Christmas dinner in some parts of the English speaking world, and frequently are part of the traditional Sunday Roast.  Parsnips can be fried or thinly sliced and made into crisps.  Parsnips can be made into a wine that has a taste similar to Madeira.  

Nutrition:

Parsnips are high in vitamins and minerals especially potassium.  They also contain antioxidants, and both soluble and insoluble dietary fiber.

Health Benefits:

As do carrots, parsnips contain many polyacetylene antioxidants and research studies found that these compounds have anti-inflammatory, anti-fungal, and anti-cancer function and offer protection from colon cancer and acute lymphoblastic leukemia.

Season:

Parsnips are available 11 months of the year.  In late August and early September they are usually not around. 

Selecting and Storing:

Choose parsnips that are firm and crisp, not limp with no cracks, no root hairs, no signs of wilting or withering.  They should have a light tan color, not brown.  Choose medium size  parsnips for the best flavor.  

Parsnips have a long shelf life.  Store in a cool room, like a root cellar, or in the refrigerator.

So..........Eat up!  Enjoy!  I'll show you how.

Simple but Good:

Roasted Parsnips and Carrots:

2 pounds of parsnips, peeled

1 pond carrots, unpeeled

3 tablespoons olive oil

1 tablespoon Kosher salt

1 1/2 teaspoons of black pepper

2 tablespoons fresh dill or parsley

Preheat oven to 425 degrees F. 

If the parsnips and carrots are very thick cut them in half lengthwise.  Then slice each piece diagonally into 1 inch pieces.  Place the cut vegetable on a sheet pan.  Add the olive oil, salt and pepper and toss well.  Roast for 20 - 40 minutes depending on thickness, tossing occasionally  until just tender.  Sprinkle with dill (or parsley) and serve hot.

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Radicchio

Radicchio:

About:

Radicchio is a leaf chicory sometimes known as Italian chicory.  It is a perennial and is grown as a leaf vegetable which usually has white veined red leaves.  Radicchio has a bitter and spicy taste which mellows  when it is grilled or roasted.  It is used in salads, but may also be cooked by grilling, sauteing, or baking.  Radicchio is similar in appearance to red cabbage and may easily be confused with it. 

Red Cabbage(on the left) 

• is a variety of cabbage with reddish  purple leaves
• its flavor and texture are similar to green cabbage, firm and waxy
• it is usually less than $1 per pound.

Radicchio

• is a leafy member of the chicory family with a bright wine red color
• it has a bold and bitter flavor
• its leaves are thin and tender
• its price runs from $3 to $6 per pound

History:

Modern cultivation of radicchio began in the 15th century in the Veneto and Trentino regions of Italy, but the deep red radicchio of today was engineered in 1860.  Pliny the Elder claimed radicchio was useful as a blood purifier and an aid for insomniacs.  

Varieties:

The varieties of radicchio are named after the region in Italy where they were developed.  In the U.S. we have Radicchio di Chioggia which is maroon, round, and about the size of a grapefruit.  Radicchio Rosso di Treviso resembles a large red Belgian Endive, and Radicchio di Castelfranco,which is white, both resemble a flower and are only available in the winter months.

Uses:

In Italian cuisine radicchio is usually eaten grilled in olive oil or mixed into dishes such as risotto.  As with all chicories if grown correctly its roots can be mixed with coffee.  It can also be served with pasta, in strudel, as a poultry stuffing, or as a part of a tapinade.  In the U.S. it is used raw in salads  but also may be grilled, sauteed, or baked

Nutrition:

Radicchio wine red leaves hold several unique compounds like lactucopicrin (intybin), zea-xanthin, vitamin K, and several other vitamins, minerals and antioxidants. 

Health Benefits:

Radicchio is low in calories.  The lactuopicrin is a potent anti-malarial agent and has sedative and analgesic (painkilling) effects.  Its leaves are an excellent source of phenolic flavonoid antioxidants.  Its flavonoid carotenoid (yellow pigments) concentrates mainly in the central part of the retina and together with lutein helps protect eyes from age related macular disease by filtering harmnful ultra violet rays.  

 Fresh leaves hold moderate amounts of essential B complex groups of vitamins required for fat, protein and carbohydrate metabolism.  Its excellent source of vitamin K has a potential role in bone health.  The excellent levels of vitamin K help limit neuronal damage in the brain.  It thus has an established role in the treatment of patients suffering from Alzheimer's disease

It is a good source of minerals like manganese, copper, zinc, and potassium.  Potassium being an important intracellular electrolyte which helps counter the hypertensive effects of sodium.

Season: 

Radicchio is available year round in California, New Jersey and Mexico.  Italian radicchio is harvested from November through mid-February.

Selecting and Storing:

Choose fresh compact bright wine red colored heads with prominent mid-ribs.  Avoid cracks, spots, or bruising on the ribs.
Store in the refrigerator in a plastic bag.  Pull off and wash leaves as needed.

So........ Eat up!  Enjoy!  I'll show you how.

Simple but good.....

Radicchio and Orange Salad with Citrus-Champagne Vinaigrette

Salad:
1 medium head of radicchio
1 large (or 2 small) oranges.  Navel or Valencia 

Vinaigrette
1 1/2 tbs extra virgin olive oil
2 tbs champagne vinegar
The zest of 1 orange
1/2 tsp sugar
1/4 tsp salt1/4 tsp ground black pepper

In a large bowl toss radicchio and orange .
In a small bowl whisk vinaigrette ingredients.  Pour over salad and toss well.  Let rest 20 - 30 minutes before serving to allow vinaigrette to infuse into the radicchio. 


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Bok Choy

Bok Choy:

About:

Bok Choy is one of two varieties of leafy Chinese vegetables, the other being called nappa cabbage.  These vegetables are subspecies of the turnip and belong to the same genus as cabbage, broccoli, and cauliflower.  They are calciferous vegetables. Bok choy is often referred to as "non-heading" or non-heading Chinese cabbage.  Bok choy means "white vegetable" in Chinese and is sometimes referred to as "white cabbage".

History:

Bok choy and other forms of Chinese cabbage have been enjoyed in China for over 1500 years.  Chinese cabbage was principally grown in the Yangtze River Delta region, but the Ming Dynasty naturalist Li Shizhen popularized it by bringing attention  to its medicinal qualities.  It has been cultivated in North America for 100 years.  In the U.S., Florida, California, Hawaii, and New Jersey are key states for commercial production of both headed and non-headed Chinese cabbage including bok choy.

My Story: 

When we first started carrying bok choy in the supermarket produce department, it did not sell at all.  I suspect that most of the people who shopped our store did not know what it was.  The produce managers did not want to order it because it would languish on the shelf until it was no longer fresh and then it would have to be discarded.  One day a district manager from the district office was visiting our store.  He acknowledged that we had the bok choy and said that he knew it didn't sell very well, but he still wanted us to keep it in stock.   He explained how his wife shopped a certain store because it had bok choy.  He said she never bought bok choy  and when he asked her about it she said that she liked the store because they had everything.

Uses:

Bok choy is known for its mild flavor.  It is good for stir-fries, braising, and soups.  It can be eaten cooked or raw.    When using bok choy chop the leaf portions in 1/8 inch slices and the stems into 1/2 inch lengths for quick and even cooking.  For most health benefits let bok choy sit for 5 minutes before cooking.  Sprinkle with lemon juice just before letting it sit.  This can help enhance the beneficial phytonutrient concentration.

Nutrition:

Recent studies have identified 70 antioxidant phenolic substances in bok choy.  Its strong beta-carotene content makes it rich in vitamin A.  In fact it has higher vitamin A content than cauliflower, cabbage, Brussels sprouts and broccoli.  Bok choy  is:

An excellent source of:  vitamin K, vitamin C, vitamin A (in the form of carotenoids) potassium, folate, vitamin B6, calcium, and manganese.

A very good source of: iron, vitamin B2, phosphorus, fiber, and protein.

A good source of: cholene, magnesium, niacin, vitamin B1, copper, Omega-3 fatty acids, zinc, and pantothenic acid. 

Health Benefits:

The vitamins C and A along with manganese and zinc found in bok choy are conventional antioxidants.  Additionally, bok choy includes a wide range of phytonutrient antioxidants including flavonoids and numerous phenolic acids.  This diverse array of antioxidants provides  unique benefits.  Many of the antioxidants also provide anti-inflammatory benefits.  They not only lower the risk of oxygen based damage to your cells and body systems, but also lower your risk of chronic inflammation.   The vitamin K nit only has a role in blood clotting , but has been shown to regulate the body's inflammation response especially in relationship to our cardiovascular system.

Season:

Bok Choy is available throughout the year.  Its peak season is the middle of winter through the beginning of spring.

Selecting and storing:

Choose bok choy with firm green colored leaves and moist hardy stems.   The leaves should look fresh, be unwilted, and free of signs of browning, yellowing, or small holes.  

Do not wash the bok choy until ready to use.   It can stay unwashed in the refrigerator for up to 6 days.

So......

 Eat up!...Enjoy!...I'll show you how.

Simple but good:

Garlic Bok Choy:

1 1/2 tablespoons canola oil

2 teaspoons chopped garlic

1 lb. bok choy stalks cut diagonally and leaves cut across 1 - 1 1/2 inch 

pinch of red pepper flakes

1 tablespoon of soy sauce

1/2 teaspoon sugar.

salt to taste

1/4 cup water or chicken broth

sesame oil to taste

black pepper to taste

Heat wok and add oil.  When oil is hot add garlic and re pepper flakes and stir fry briefly (about 30 seconds) until garlic is fragrant.  Add bok choy stalks first, then leaves.  Stir in soy sauce, sugar, and salt and stir fry on high heat for 12 minute.  

Add water or chicken broth, cover the wok and simmer for about 2 - 3 minutesuntil leaves are dark green and stalks are tender. 

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Plantains

Plantains:

About:

The plantain or "cooking plantain" is the fruit of  the Musa Paradisiaca, a cultivated variety of banana plant which is intended to be consumed only after cooking or other processing, rather than raw.  Another name for the plantain is "potato of the air".    The dessert banana or just "banana" in the U.S. is usually eaten raw and  used as a dessert.   Plantains are a major food staple in West and Central Africa, Central America, the Caribbean Islands, and coastal parts of South America.  Plantains fruit all year round making them a reliable all season staple food.

The difference between Plantains and Bananas:

Plantains:                                                        Bananas:

Starchy                                                            Sweet

Used as a vegetable                                         Eaten as a fruit

Longer than bananas                                       Shorter than plantains

Thick skin                                                       Thin skin

May be green, yellow, or black                       Green when not fully ripe, yellow when ripe

Uses:

Plantains can be used for cooking at any stage of ripeness, and ripe plantains can be eaten raw.   The plantain tastes different at each stage of development.  Plantains can be steamed, boiled, grilled, baked, or fried.

Plantains match well with:
 
bacon, black beans, butter, cinnamon, nuts, pineapple, rum, sour cream.

Nutrition:

The plantain is a carbohydrate source.  The low fat content of the plantain couple with its high starch content makes it a possible food for geriatric patients.  It may also be a food alternative for people suffering from gastric ulcer, celiac disease and the relief of colitis.  Cooked green plantains, as well as cooked green bananas, have a low glycemic index.  Plantains contain very little beta-carotene.  The vitamin C content of plantains is very similar to those of sweet potato, cassava, and potato.  

 My Story:

Growing up Italian in Bay Ridge, Brooklyn in the 50's and 60's I did not see very many plantains. It was not until I started to work in the supermarket that I learned about these "cooking bananas".    When they would first come in from the supplier they would be nice and green and firm.  That was the best time to sell them.  That is given that you have the ethnic population that uses plantains.  After not very long the plantain begins to turn yellow as it ripens.  In all the stores that I worked in it was hard to sell yellow plantains.  We would reduce the price, but to no avail.  I never quite understood that.  Yellow plantains are sweet and good.  The plantain can be used at all stages of ripeness.  They people just would not buy them.   Now over-ripe bananas you can sell all day long.  We even had special bags that we would use to sell the over-ripe bananas that had a recipe for banana bread right on the bag. 

Season:

Plantains are available all year long.

Selecting and Storing:

Since plantains can be used at all stages of ripeness, choose the ones you prefer.  The green are more starchy and bland  and can be cooked like a potato.  The yellow are sweeter. Since plantains are firm, they are less likely to bruise.   You can buy green and let it ripen to the stage you want.  A black plantain is only ripe and is usable, but it should still be as firm as a firm banana.  Avoid plantains that are cracked or moldy.  Plantains will last a long time at room temperature.  Discard if the plantain becomes mushy or it it is black and very hard.  

Preparing:

The greener the plantain the harder it is to peel.  A black plantain will peel like a banana.  To peel a green plantain cut off both ends and score the skin lengthwise in a couple of places.  Generally green or greenish plantains are hard and starchy.  They require a fairly long cooking time and can be boiled or mashed. They are excellent thinly sliced and fried like potato chips.  Yellow ripe plantains can be prepared the same way and will have a creamy texture and light banana aroma. Half ripe plantains are excellent grilled.  Black ripe plantains are excellent sauteed and will cook longer without falling apart so as to develop the flavor.  

So, there you have Plantains!  Eat up!  Enjoy!  I'll show you how.

Simple but good.

Baked Plantains: 

1 tablespoon vegetable oil

1 large plantain skinned and sliced into 1/2 inch pieces

1/2 cup guava jelly

1 tablespoon rum

Salt and freshly ground pepper

Preheat oven to 350 degrees F. 

Grease a baking sheet with oil and arrange plantain slices on it

In a small saucepan melt guava jelly and rum over medium heat and season with salt and pepper.

Pour the mixture over the plantains and bake for 15 - 20 minutes.

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Kohlrabi

Kohlrabi:

About:

Kohlrabi, also known as German turnip or turnip cabbage, is an annual vegetable and a low stout cultivar of cabbage.  The name "kohlrabi" come from the German for cabbage turnip.  Its origin in nature is the same as that of cabbage, broccoli, cauliflower, kale, collard greens, and Brussels sprouts.  Kohlrabi may be eaten raw or cooked.  Of kohlrabi's two varieties the purple globe is sweeter and tastier than the apple green one.  Both varieties have a pale green , almost ivory, colored flesh inside.  Kohlrabi's flavor is mild and delicately sweet.  Its texture is crisp and moist.  

History:

Kohlrabi originated in northwest Europe, probably in Germany.  Charlemagne, who was emperor of the Holy Roman Empire in 800 A.D. ordered kohlrabi to be grown in lands under his reign.   Kohlrabi was in common use throughout Italy, France, and Germany from Charlemagne's time to the present.  Kohlrabi has been growing in the U.S. since 1806.

Uses:

Kohlrabi is most commonly cooked and added to soups or other recipes.  Kohlrabi root is frequently used raw in salads or slaws.    It has a texture similar to that of broccoli stem but with a flavor that is sweeter.  Kohlrabi leaves are edible and can be used interchangeably with collards and kale.  When using kohlrabi, remove the stems by pulling or cutting them off the globe.  Stems and leaves can be chopped and added in a tossed salad.  If the kohlrabi globe is small, there is no need to peel it, just remove the tough base end.  The larger globes should be peeled and the tough woody base removed before slicing or dicing.  Besides using raw kohlrabi can be cut into bite-sized pieces and steamed for 5-7 minutes, barbecued by slicing or chopping and being tossed with olive oil and salt and wrapped in tin foil and grilled for 10-12 minutes, and stir fried by dicing or chopping into bite-sized pieces and stir frying for 5-7 minutes in olive oil with garlic and salt.

My Story:

Actually, kohlrabi is not very popular in the U.S.  In the supermarket we carried it just to have variety more than because it sold.   One of the signs of fresh kohlrabi is greens that are deep green with no yellowing or wilting.  Well, the greens would not last very long on display.  We would soak them in cold water to keep them hydrated, but even then the yellowing would take over in short order.  We would then cut the leaves and stems off and put the globes in a tray and mark it at a reduced price.  Even then it was a hard sell.  I don't think we even made much money on kohlrabi.

Nutrition:

In a half cup of raw sliced kohlrabi you will find:

• low in calories (19 calories)
• high in dietary fiber (2.5 grams)
• high in potassium (245 grams)
• vitamin A (25 I.U.)
• vitamin C (43.4 mg)
•  folic acid (11.3 mcg)
• calcium (16.8 mg)

Season:

Although kohlrabi is available all year, the crop peaks in June and July.  Good supplies are available from August through October.

Selecting and Storing:

Select small kohlrabi that is smooth and unblemished and  no larger than 2 1/2 inches in diameter with the greens still attached.  The greens should be deep green all over with no yellowing.   When you get the kohlrabi home,  remove the stems and leaves and store in a plastic bag in the refrigerator for a day or two.  Refrigerate the globes in a separate bag for up to a week.

So......... Eat up!  Enjoy!  I'll show you how.

Kohlrabi Fritters:

1 globe kohlrabi

1 egg

3 tablespoons bread crumbs

salt and pepper to taste

oil or butter for frying

Remove any stems or leaves from kohlrabi globe.  Use a vegetable peeler to peel the globe unless it is rather small.  Slice off the woody base. 

Shred the kohlrabi into a bowl.  Add the salt, pepper, egg, and bread crumbs.  Mix well.  Heat oil or butter in a skillet and drop a small mound of the mixture into the oil.  Flatten the mound with the back of a spatula.  Turn after a few minutes.  Fry until both sides are crispy.  Serve and enjoy

                                      

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Green Squash aka Zucchini

Green Squash, aka Zucchini:

About:

Zucchini, also know as simply "green squash", is a summer squash.  While we treat it as a vegetable, zucchini is actually the swollen ovary of the zucchini flower.    Zucchini are dark to light green in color and can grow from the size of a finger to two feet long.   Most of the commercially grown zucchini is from four to eight inches long and two to three inches in width.

History:  

Many explorers who came to the Americas brought back what they considered strange foods.   The zucchini was one such food and it eventually found its way to Italy, where the zucchini we know today was developed.   In fact the word zucchini is the plural of the Italian word "zucchino" meaning "a small squash"

My Story:. 

My maternal grandmother, Grandma Pallini, used to make "cocozelle", another word for zucchini, by cooking it in tomato sauce flavored with onion and garlic.  I just recently found out that zucchini  cooked in tomato sauce with onion and garlic is an Egyptian dish.   Go figure!

Selecting and Storing: 

Zucchini are available in your local grocery store all year long.  Select the smaller ones which tend to be younger and more tender.  Look for skins free from blemishes with a bright color.  Zucchini should be stored in the refrigerator no longer than three days.

Nutrients: 

When preparing zucchini the skin is left on.  That's where all the nutrients are.  Just make sure you wash it well.  Zucchini has 95% water content so is very low in calories.  It also has useful amounts of folate, potassium, vitamin A ,vitamin C,  and manganese.

Health Benefits:

As an excellent source of manganese and a very good source of vitamin C, summer squash provides a great combination of conventional antioxidant nutrients.  B-complex vitamins found in valuable amounts in summer squash are related to healthy blood sugar regulation.  The presence of omega-3 fats in the seeds of summer squash and the presence of anti-inflammaatory carotenoids help provide protection against unwanted inflammation.  The combination of antioxidant and anti-inflammatory nutrients in summer squash is a logical nutrient combination for providing anti-cancer benefits. 

Uses:

Zucchini can be eaten raw, sliced or shredded in a cold salad as well as lightly cooked in hot salads.  More often it is served cooked.  It can be steamed, boiled, grilled, stuffed and baked, barbecued, fried, roasted, or incorporated in  other recipes such as souffles.  It can also be baked into bread.

Zucchini's mild suttle flavor matches well with:

          basil                                                olive oil                                       garlic

          bread crumbs                                   onion                                          lemon

          butter                                              oregano                                      marjoram

          cayene                                            parsley                                      mushrooms

          cheese                                            pesto                                         tarragon

          cilantro                                            pine nuts                                    thyme

          cream                                             rosemary                                    tomatoes

          dill                                                  sage                                          vinegar

          eggplant                                          salmon                                      walnuts

   

So, go ahead.  Get creative!

Eat up!   Enjoy!   I'll show you how. 

Simple but good:

Zucchini Spaghetti with Peas, Pesto and Ricotta

1 medium zucchini, washed 

1 tsp olive oil

1 clove garlic, peeled and finely minced

2 tablespoons basil pesto

1 tablespoon ricotta cheese

1 handfull of fresh or frozen peas

Salt and pepper

Lemon zest and Parmesan cheese to finish

Take a box grater and place it on its side with the largest grating holes facing up.  Cut the ends off the zucchini and grate it long ways to produce ribbons. 

Heat a skillet with the olive oil and gently fry the zucchini with the garlic until slightly tender.   Stir in the peas, pesto, and ricotta.  Stir until coated.  Season with salt and pepper.  Transfer to a plate and garnish with lemon zest and Parmesan cheese. 

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