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Sugar Snaps

The snap pea, also known as the sugar snap pea, is an edible-pod pea with rounded pods and thick pod walls. Snap peas, or sugar snap peas, are basically a cross between garden peas and snow peas. The whole pod is edible and they have a crunchy flavor and sweet taste.

Nutritional benefits

• Promotes Regularity and Prevents Constipation
• Helps Control Blood Sugar
• Promotes Heart Health
• Supports Weight Loss
• Aids Eye Health

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Common Recipes

Sauteed Sugar Snap Peas

Ingredients
• 1 ½ pounds fresh sugar snap peas
• 1 tablespoon good olive oil
• 1 ½ teaspoons kosher salt
• 3/4 teaspoon freshly ground black pepper
• Sea salt or fleur de sel, for serving.

Method
• Remove and discard the stem end and string from each sugar snap pod.
• Heat the olive oil in a large saute pan over medium-high heat. Add the sugar snap peas, salt and pepper and saute, tossing occasionally for 3 to 5 minutes, until the sugar snap peas are crisp tender.
• Place the sugar snap peas in a serving bowl, sprinkle with sea salt and serve.

Roasted sugar Snap Peas

Ingredients
• 1 pound sugar snap peas, stems and stringy parts removed, washed and dried
• 1 tablespoon olive oil
• ½ teaspoon kosher salt
• ¼ teaspoon coarse ground black pepper
• ¼ teaspoon garlic powder (if desired)

Method
• Preheat oven to 450ºF.
• On a rimmed baking sheet, toss snap peas with oil, salt, pepper, and garlic powder. Bake for 10 to 12 minutes or until desired tenderness.
• Serve immediately as a side dish, or on a salad, or as a yummy snack.

Snap Pea Salad with Whipped Ricotta

Ingredients
• 8 ounces sugar snap peas
• ⅔ cup part-skim ricotta cheese
• 1 teaspoon grated lemon rind, divided
• ½ cup pea tendrils or shoots
• ¼ cup sliced fresh chives
• 2 tablespoons torn fresh mint
• 2 tablespoons coarsely chopped fresh dill
• 2 teaspoons fresh lemon juice
• 1 tablespoon extra-virgin olive oil
• ¼ teaspoon fine sea salt
• ¼ teaspoon black pepper.

Method
• Bring a medium saucepan of water to a boil over high. Add peas, and cook just until bright green and barely tender, about 1 minute. Immediately transfer peas to a bowl of ice water; let stand 5 minutes. Drain well. Thinly slice lengthwise.
• Process ricotta and ½ teaspoon lemon rind in a food processor until smooth and creamy, about 15 seconds. Spread mixture on a serving platter.
• Toss together sliced snap peas, pea tendrils, chives, mint, dill, and lemon juice in a large bowl. Arrange on top of ricotta mixture. Drizzle with oil, and sprinkle with salt, pepper, and remaining ½ teaspoon lemon rind.

Avocado

An avocado is a bright green fruit with a large pit and dark leathery skin. They’re also known as alligator pears or butter fruit. Avocados are a favorite of the produce section. They’re the go-to ingredient for guacamole dips. And they're turning up in everything from salads and wraps to smoothies and even brownies.

Avocado is the fruit of the avocado tree, scientifically known as Persea americana .
This fruit is prized for its high nutrient value and is added to various dishes due to its good flavor and rich texture. It is the main ingredient in guacamole. There are many types of avocado that vary in shape and color — from pear-shaped to round and green to black. The most popular variety is the Hass avocado.Other varieties are Fuerte, pinkerton,etc

Nutritional benefits
• Assist in absorption of antioxidants
• help prevent and treat cancer
• reduce your risk of heart disease
• may boost brain health and memory
• may aid in weight loss
• help prevent neurodegenerative diseases, such as Alzheimer’s and Parkinson’s.
• help ease osteoarthritis
• Can combat metabolic syndrome
• can help prevent food poisoning
• can help reduce liver damage

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Common Recipes

Spiced Chicken Tacos with Avocado

Ingredients:

1 small Butternut squash, peeled, cleaned and cut in 1.5 inch cubes
1 tsp. ground cumin
1/2 tsp. garlic powder
1/4 tsp. chipotle chili powder
kosher salt
Pepper
1 tbsp. olive oil
2 large boneless, skinless chicken breasts
4 medium radishes
2 scallions
1 large avocado
1/4 c. pomegranate seeds
1 tbsp. fresh lime juice
1/2 c. fresh cilantro leaves
8 small flour tortillas
sour cream

Preparation:

Heat oven to 425 degrees F. Line a rimmed baking sheet with foil. In a small bowl, combine the cumin, garlic, chili powders, and 1/2 teaspoon salt.
Heat the oil in a medium skillet over medium heat. Season the chicken with the spice mixture and cook until browned, 2 to 3 minutes per side. Transfer the chicken to the baking sheet and roast until cooked through, 8 to 10 minutes.

Meanwhile, in a medium bowl, gently toss together the radishes, scallions, avocado, pomegranate seeds, lime juice, and 1/4 teaspoon each salt and pepper; fold in the cilantro.
Slice the chicken into 1/4-inch-thick pieces. Fill the tortillas with the chicken and top with the pomegranate salsa. Serve with sour cream, if desired.

Serves 4

Grilled Skirt Steak with Avocado Salad

Ingredients:

1 skirt steak
kosher salt
Pepper
2 ear corn
2 tbsp. fresh lime juice
2 tbsp. olive oil
1/2 small Red Onion
2 small avocados
1 c. fresh cilantro leaves
8 small flour tortillas

Preparation:

Heat grill to medium-high. Season the steak with 1/2 teaspoon each salt and pepper and grill to desired doneness, 3 to 5 minutes per side for medium-rare. Transfer to a cutting board and let rest for at least 5 minutes before slicing.
Place the corn on the grill along with the steak and grill, turning occasionally, until charred, about 3 minutes. Transfer the corn to a cutting board and remove the kernels from the cobs.
In a large bowl, whisk together the lime juice, oil, and 1/4 teaspoon each salt and pepper. Add the corn and onion and toss to combine, then fold in the avocados and cilantro.
Warm the tortillas on the grill. Serve with the steak, corn salad, and lime wedges, if desired.

Servers 6

Avocado on toast

Ingredients
• 1 ripe avocado
• ½ lemon
• big pinch chilli flakes
• 2 slices sourdough bread
• good drizzle extra virgin olive oil.

Method
Cut the avocado in half and carefully remove its stone, then scoop out the flesh into a bowl. Squeeze in the lemon juice then mash with a fork to your desired texture. Season to taste with sea salt, black pepper and chilli flakes. Toast your bread, drizzle over the oil then pile the avocado on top.

Fine Beans / French Beans

French beans make great finger food for children, and are ideal for anyone who doesn’t like the ‘stringy’ bits in runner beans! A few plants will reward you with a reliable crop and they come in a variety of colours – as well as the usual green beans, there are cream, yellow, flecked, and purple French beans that all look as good as they taste.

Nutritional benefits
• Contain little amounts of sodium, saturated fats and cholesterol making them the best natural aid for weight loss.
• Rich in folates which prevent the foetus from neural-tube defects especially when eaten during pregnancy.
• Contain phosphorous, calcium, copper, potassium, magnesium, protein, fat, starch and omega 3 fatty acids which are essential to body health
• Rich source of, vitamins A, B, D and K.
• Rich in dietary fibre which helps in regulating fats in the body.
• Contain flavonoids and antioxidants which nullify the attack of harmful free radicals in the body thus preventing aging.

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Common Recipes

Beef with French beans

Ingredients
• 1 teaspoon olive oil
• ½ kg beef steak cut into cubes or strips
• 1 cup french beans, trimmed
• 1 large onion, sliced
• 1 red chili, chopped
• 1 teaspoon ginger, minced
• 4 cloves garlic, minced
• 2 tablespoons water
• 2 tablespoons soy sauce
• ¼ teaspoon black pepper
• Salt to taste

Method
• In a very large skillet, warm the oil over medium-high heat. Add the steak, salt, pepper and cook, tossing or stirring constantly just until browned, about 4 minutes. Remove the cooked steak to a plate.
• Add the onion and sauté until golden brown. Add green beans, ginger, and garlic to the juices left in the skillet. Toss to combine, add water, and cover with lid. Continue cooking over medium-high heat for 5 minutes.
• Uncover and continue tossing the green beans in the skillet constantly until the green beans are crisp-tender, about 5-7 minutes.
• Return the beef and any juices to the skillet along with the soy sauce. Toss quickly to coat and cook about a minute. Sprinkle with more red chili.
• Serve immediately. You can have it with rice or just as it is.

Garlicky French Beans and Carrots

Ingredients
• 500 grams of french beans
• 3 small carrots, diced
• 5 cloves of garlic
• 1 small onion, diced
• 2 tomatoes, grated
• 1 tablespoon of tomato paste
• ½ a tablespoon of black pepper
• Salt to taste

Method
• Dice the French beans and carrots into small pieces and set them aside. The smaller you cut them, the neater it looks and the faster it will cook.
• Slice your onion and put it in a frying pan with some heated vegetable oil.
• Add the pepper and let this sautee until the onions are soft.
• Add the tomatoes, the tomato paste and the garlic. Mix everything up.
• Add ¼ cup of water.
• Let this simmer for 3 minutes on medium high heat.
• Add the carrots and let this simmer for about 4 minutes.
• Add the french beans and mix them in.
• Cover with a lid and let this simmer for about 5 minutes then remove from the heat and serve

Snow Peas

Snow peas are actually a variety of pea that is actually eaten whole, while the peas are still in the pod. Unlike regular peas, the pods of snow peas do not contain inedible fiber, meaning that they are more palatable and not meant to be discarded. These pods are also a source of good nutrients. It is a cool season vegetable more specifically a variety of pea eaten whole in its pod while still unripe.

Nutritional benefits
There are many impressive health benefits of snow peas, including
• Supports weight loss
• Improve heart health
• Help reduce constipation
• Promotes stronger bones
• Optimize immunity
• Lower levels of inflammation

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Common Recipes

Snow Peas with Butter and Lemon

Ingredients
• 12 to 16 ounces fresh snow peas
• 2 teaspoons kosher salt, plus more to taste
• 2 tablespoons unsalted butter
• 1 lemon, zested
• ¼ to ½ cup slivered or sliced almonds, toasted, optional
• Freshly ground black pepper, to taste

Method
• Break the stem ends off of the snow peas and pull off the strings. Rinse well.
• Fill a medium saucepan with about 2 quarts of water and 2 teaspoons of salt. Bring the water to a boil over high heat.
• Add the snow peas and let the water return to a boil.
• Boil the pea pods for 30 to 45 seconds. Don't overcook them or they will lose their crunch.
• Immediately drain the peas in a colander.
• Wipe out the pan, making sure it is dry. Add the butter to the pan and place it over medium heat.
• When the butter begins to sizzle, add the drained snow peas.
• Sauté the pea pods in the butter, stirring, for about 1 minute.
• Add the lemon zest and toasted almonds (if using) and continue cooking for 1 minute.
• Season to taste with salt and freshly ground black pepper. Serve and enjoy.

Mediterranean Snow Peas

Ingredients
• 1 ½ teaspoons butter
• 1 clove garlic, minced
• ½ teaspoon Italian seasoning
• ½ pound fresh snow peas, trimmed
• 1 tablespoon water, or more as needed
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon fresh lemon juice
• kosher salt and ground black pepper to taste

Method
Melt butter in a skillet over medium heat; cook and stir garlic until fragrant, about 30 seconds. Stir in Italian seasoning 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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products

Sugar Snaps

Sauteed Sugar Snap Peas

Roasted sugar Snap Peas

Snap Pea Salad with Whipped Ricotta

Avocado

Spiced Chicken Tacos with Avocado

Grilled Skirt Steak with Avocado Salad

Avocado on toast

Fine Beans / French Beans

Beef with French beans

Garlic sautéed green beans

Garlicky French Beans and Carrots

Snow Peas

Snow Peas with Butter and Lemon

Mediterranean Snow Peas

Glazed Snow Peas

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