KNOW YOUR VEGGIES II
This work is an extension of “Know Your Veggies,” the original publication by the Merrymeeting Gleaners, a program of the Merrymeeting Food Council and Maine SNAP-Ed. This addition was created to include plants from the plant library at Curtis Memorial Library, and other common fruits, nuts, grains, legumes, and vegetables missing from the original publication.
Please exercise caution when consuming unknown plants and use this work at your own risk. Recognize that you or others may have unique food sensitivities.
The Merrymeeting Food Council and the Merrymeeting Gleaners
The Merrymeeting Gleaners is a 100+ person volunteer group established in 2016 as a program of the Merrymeeting Food Council. The program seeks to address issues of food insecurity and on-farm food waste in the 14 towns of the Merrymeeting Bay area. Volunteers harvest surplus produce from local farms and deliver it to organizations serving people experiencing food insecurity. "Know Your Veggies" was developed in response to requests from these partner organizations for information they could provide to food recipients about handling, cooking, and eating the variety of produce grown and generously donated by local farms. Merrymeeting Gleaners became a program of Mid Coast Hunger Prevention Program in July 2021.
Maine SNAP-Ed
At Maine SNAP-Ed, our goal is to provide resources, education, and supports for families who want to shop, cook, and eat healthy on a limited budget. We work closely with local partners to bring evidence-based nutrition education to the community. We know that eating more fruits and vegetables adds nutrients to diets and reduces the risk for chronic diseases like diabetes and heart disease. We also know that having healthy recipes and tips at your fingertips for preparing those fruits and vegetables in a nutritious way is key!
Curtis Memorial Library
Curtis Memorial Library is the public library for Brunswick & Harpswell, Maine. They host a number of resources and programs to combat food insecurity including Eat Our Yards, the Plant Library, the Library of Things and more. They participated in this project as part of the Food Security Workgroup of the Merrymeeting Food Council and as an award recipient for the American Public Library Associations’ Resilient Communities: Libraries Respond to Climate Change.
General Guidelines for Using Fresh Produce:
Find more information and recipes on these websites:
Acorns
Tastes like: They have a sweetish nutty flavor
How do I store it: Store unprocessed acorns in a plastic bag in the refrigerator or freezer to make sure they don’t germinate. Freezing also helps prevent acorn flour from turning rancid.
How do I eat it: Acorns can be toxic. The tannins much be leached out. In order to safely eat, remove the shell and testa, chop, and soak in water. Consider using a dehydrator to dry them and a nutcracker to shell them. Once the water turns brown, discard the water and soak again. Repeat this process until the water is clear. Placing acorns in a net bag in a toilet tank is one easy way to accomplish this task.
What are the benefits: Acorns are a good source of potassium, iron, Vitamin A and Vitamin E.
Acorns of Quercus alba
Propogate & Grow: Mimic nature and plant acorns outside in the Fall.
Harvest: Collect recently fallen acorns from Quercus trees, especially the White Oak. Inspect to make sure cap is attached and that there is no mold, holes, cracks or discoloration on the nut. Do not eat raw.
Roasted White Oak Acorns
Serves: varies
Prep time: 10 minutes
Total time: 30 minutes
Ingredients
Directions
Recipe from: https://www.woodlandtrust.org.uk/blog/2019/09/are-acorns-edible-and-other-acorn-facts/
Amaranth
Tastes like: Amaranth has a peppery taste. It has a slight sweet, grassy aroma.
How do I store it: In its intact form, amaranth can be stored in the pantry for 4 months or in the freezer for up to 8. Whole amaranth flour can be stored in the pantry for up to 2 months or the freezer for up to 4 months.
How do I eat it: To cook: combine one cup of dried grain with 2 cups of liquid (water or broth) Bring to a boil and simmer for 15-20 minutes. Pairs well with porridge or polenta style recipes. It can also be popped like popcorn!
What are the benefits: It is high in protein-similar to quinoa it contains all nine essential amino acids. It is a gluten free grain and is also a good source of fiber and B vitamins.
Amaranthus
Propagate: by seed
Grow: as an annual grain before heavy frost
Harvest: seeds. Some varieties of amaranth leaves can also be used similar to cooked spinach.
Information from: https://wholegrainscouncil.org/
Cheesy Amaranth Grits
Serves: 4 servings
Prep time: 5 minutes
Total time: 20 minutes
Ingredients
Directions
Recipe from: https://wholegrainscouncil.org/
Apple
Tastes like: Apples can be sweet, tart, crisp, juicy, and fresh.
How do I store it: Whole apples can be stored at room temp for a few days or store in the fridge for up to 6 weeks. Refrigerate cut apples in water to keep crisp, white, and ready to eat.
How do I eat it: Eat fresh, cut up thin slices and bake for apple chips, make into apple sauce, add to oatmeal, dip into peanut butter, add to a sandwich for a little crunch.
What are the benefits: Apples are a great source of Vitamin C, and fiber.
Malus domestica
Propagate: by scion to keep the same variety
Grow: a tree
Harvest: the fruit of the mature tree
Easy Apple Chips
Prep time: 10 min
Total time: 2 hours
Ingredients
2 large apples
cinnamon
Directions
Recipe adapted from: https://foodhero.org/recipes/baked-apple-chips
Aronia
Tastes like: The black chokeberry or aronia berries taste similar to grapes or cherries, but more tart and sour.
How do I store it: Rinse berries, lay flat on a sheet pan and place in the freezer. Once frozen, transfer to a plastic bag and place back in the freezer.
How do I eat it: They can be eaten fresh or dried, or frozen in smoothies. They pair well with other berries which balance out their flavor.
What are the benefits: Good source of fiber, Vitamin C and antioxidants.
Aronia melanocarpa
Propagate: by seed, cuttings, layering or collecting suckers
Grow: a perennial bush
Harvest: the berries from a bush
Aronia Berry Smoothie
Serves: 2 servings
Prep time: 7 minutes
Total time: 7 minutes
Ingredients
Directions
Note: aronia berries have a tough skin so small pieces may remain
Recipe from: https://wholegrainscouncil.org/
Asparagus
Tastes like: Asparagus has an earthly broccoli flavor, also similar to a mushroom.
How do I store it: Refrigerate fresh asparagus for up to 5 days. Stand stalks in one inch of water like a flower and cover with a plastic bag or wrap cut ends in a damp paper towel and cover towel with plastic.
How do I eat it: Eat fresh, boil or blanch, steam, saute, roast.
What are the benefits: Great source of Vitamin K, Vitamin C, Vitamin A, and Fiber.
Picture from: https://foodhero.org/asparagus
Asparagus officinalis
Propagate: by seed or root
Grow: a herbaceous perennial vegetable
Harvest: the young shoots that emerge
Ginger Almond Asparagus Salad
Prep time: 5 min
Total time: 15 min
Ingredients
¾ pound asparagus, washed and trimmed (2 ½ cups sliced)
1 tsp oil
3 tbsp slivered almonds
¼ tsp salt
pinch of pepper
¼ tsp sugar
½ tsp ginger powder
Directions
Recipe adapted from: https://foodhero.org/recipes/ginger-almond-asparagus
Beach Plum
Tastes like: Beach plums can vary in flavor from year to year and place to place but typically taste like a mix of strawberries, plums and apricot with a tart skin.
How do I store it: They can be frozen and kept for months. Wash, remove pits and freeze. They can also be stored in the fridge in a covered container once ripe.
How do I eat it: They may be eaten raw, but due to the bitter sour taste, most people prefer to make them into a jam or jelly.
What are the benefits: Beach Plums are a great source of Vitamin C and Vitamin A.
Prunus maritima
Propagate: by stratified recalcitrant seed
Grow: for 3 or more years until perennial bush produces an abundant crop of plums
Harvest: plum fruit
Beach Plum Sorbet
Serves:
Prep time:
Total time:
Ingredients
Directions
Recipe from: https://ediblecapecod.ediblecommunities.com/recipes/re-awakening-tradition
Wild Bergamot
Tastes like: Spicy flavor similar to Greek oregano
How do I store it: To dry the leaves, space the plants a few inches apart, and hang upside down in a cool room. Allow 10 days to 2 weeks to fully dry. The leaves can be crushed and stored in a paper bag.
How do I eat it: The leaves can be eaten raw or cooked, they are delicious in a salad and cooked foods. The flowers are also a beautiful edible garnish. Fresh or dried leaves can be brewed in fresh teas.
What are the benefits: High in polyphenols, which act as antioxidants.
Monarda fistulosa
Propagate: by rhizome division
Grow: a herbaceous plant
Harvest: leaves and flowers
Wild Bergamot Tea
Serves: 1 serving
Prep time: 10 minutes
Total time: 10 minutes
Ingredients
Directions
Note: Add sweetener if you prefer, such as honey or sugar.
Recipe from: https://wholegrainscouncil.org/
Blackberry
Tastes like: Blackberries are sweet, juicy and slightly tart
How do I store it: blackberries will last 1-3 days in the fridge. Discard any crushed or moldy berries before storing. They can be stored in the original container or on a plate covered with plastic wrap. They can also be frozen and will last up to 6 months. First wash and dry then freeze on a single layer sheet pan. Transfer to a bag or container once fully frozen.
How do I eat it: Wash blackberries with water before consuming. They can be eaten raw, added to fruit salad, cereal, or yogurt.
What are the benefits: Blackberries provide an excellent source of vitamin c and fiber..
Rubus L. blackberry
Propagate: by rhizome division
Grow: A perennial bush
Harvest: the black berries
Blackberry Fruit Dip
Serves: 2 servings
Prep time: 5 minutes
Total time: 5 minutes
Ingredients
Directions
Recipe from: https://foodhero.org/
Cassava (Yuca Root)
Tastes like: Cassava has a subtle earthy, nutty, and slightly sweet and bitter flavor.
How do I store it: Store cassava root unpeeled, in a cool, dark, dry place for up to 1 week. Peeled cassava root can be stored in water in the fridge for 1 month if you change out the water ever 2 days. You can store it in the freezer for several months if wrapped tightly.
How do I eat it: Cassava must be cooked before consuming otherwise it can be very toxic. Proper preparation includes peeling, slicing and cooking. The outer layer is the toxic portion of the root. Cassava can replace potatoes in soups and stews.
What are the benefits: Cassava is high in vitamin C, manganese, magnesium, and copper.
Manihot esculenta
Propagate: by cuttings of lignified stems
Grow: indoors in cold climates
Harvest: the root of the plant
Information from: https://www.halfyourplate.ca/veggies/cassava-yuca-root/
Mashed Yuca Root
Serves: 4
Prep time: 10 min
Total time: 40 min
Ingredients
1.5 pounds yuca root, trimmed, peeled and cubed
2 cloves garlic, smashed
1 tsp sea salt
2 cups broth or water
2 tbsp butter, melted
pepper to taste
Directions
Recipe adapted from:
https://oursaltykitchen.com/
Dutch Clover
Tastes like: The leaves are slightly sweet and can leave a faint vanilla flavor in your mouth.
How do I store it: Use right away after harvesting, or dry the flowers to use later.
How do I eat it: All aerial parts of the plant are edible; stems, leaves, flowers and seed pods. The fresh leaves are delicious in a salad, soup or veggie stir fry. The dried leaves can add a vanilla like flavor to baked goods. The dried clover flowers and seed pods can be ground to make gluten free flour.
What are the benefits: Dutch clover contains vitamins A, B2, B3, C and E. They also contain some potassium and calcium as well.
Trifolium repens
Propagate: by seed
Grow: as a perennial groundcover
Harvest: flowers and leaves
Information from: https://eattheplanet.org/white-clover-a-sweet-and-nutritious-edible-weed/
Clover Iced tea
Serves: 4
Prep time: 5 min
Total time: 10 min
Ingredients
1 cup fresh white clover blossoms (or ½ cup dried blossoms)
4 cups water
honey or maple syrup to taste (optional)
4 lemon wedges (optional)
Directions
Recipe adapted from: https://www.growforagecookferment.com
Echinacea
Tastes like: Echinacea has a fresh flavor like pine needles mixed with meadowsweet
How do I store it: Store in a warm, dry room with good circulation without intense heat or light. Store the dried coneflower leaves and flowers in a sealed container in a cool, dark and dry place.
How do I eat it: Often consumed in a tea. The leaves and flower petals are all edible and all parts of the plant have been used in tinctures.
What are the benefits: May help strengthen the body's immune system
Echinacea purpurea
Propagate: by seed
Grow: a herbaceous bush
Harvest: leaves and flowers
Echinacea Tea
Serves: 1
Prep time: 5 min
Total time: 5 min
Ingredients
¼ cup loose leaf dried echinacea (or ½ cup fresh homegrown)
8 ounces boiling water
optional: lemongrass, peppermint, ginger or cayenne
Directions
Recipe adapted from: https://practicalselfreliance.com/echinacea-tea/
Elderberries
Tastes like: Elderberry can be tart and bitter.
How do I store it: Check berries and remove any moldy or mushy berries and stems. Rinse. Then store in the refrigerator for up to one week. They can be frozen for later use.
How do I eat it: Elderberries can be cooked into jams or jellies.
What are the benefits: Elderberries are a great source of Vitamin C, fiber, iron and potassium.
Pictured: Information from: https://www.halfyourplate.ca/fruits/elderberries/
Sambucus nigra
Propagate: from hardwood or softwood cuttings
Grow: a deciduous bush
Harvest: black berries
Elderberry Vinegar
Serves:
Prep time:
Total time:
Ingredients
2 cups elderberries
1 ½ tablespoons sugar
2 cups white wine vinegar
Directions
Recipe adapted from:https://www.twineagles.org/elderberry-recipes.html
Shell & Dry Bean, Southern Pea
Tastes like: Northern beans have a mild nutty flavor.
How do I store it: Store cooked beans in the fridge in a shallow airtight container or resealable bags. Store dried beans in a sealed food safe container in a dry cool area.
How do I eat it: Soak dried beans for a few hours or overnight. Boil for 10 minutes and simmer until tender (about 30 minutes to 2 hours). Beans are great in soups, stews, with fish or chicken dishes.
What are the benefits: High in fiber and B vitamins. Also a great source of plant protein.
Vigna unguiculata
Propagate: by seed
Grow: until bean dries in the pod
Harvest: dried beans from within the pod
Kale and White Bean Soup
Serves: 6
Prep time: 15 min
Total time: 15 min
Ingredients
1 cup chopped onion (1 medium onion)
4 cloves garlic, minced or 1 teaspoon garlic powder
1 tablespoon margarine or butter
2 cups low-sodium broth (any type)
1 ½ cups cooked white beans or 1 can (15 ounces) drained and rinsed
1 ¾ cups diced tomatoes or 1 can (14.5 ounces) with juice
1 tablespoon Italian seasoning
3 cups chopped kale (fresh or frozen)
Directions
Recipe adapted from:https://foodhero.org/recipes/kale-and-white-bean-soup
Grapes
Tastes like: Grapes are typically sweet on the inside with a tart skin
How do I store it: Store grapes unwashed in a perforated plastic bag or uncovered container the fridge for up to one week. Wash before eating. They can be stored on the counter for 2 days but last longer in the fridge.
How do I eat it: Rinse grapes before eating and consume as is, or add to a salad or dish to sweeten it up or try with a cheese tray.
What are the benefits: Grapes are a great source of vitamin C and vitamin K. They are also a low calorie snack.
Pictured: Information from: https://www.halfyourplate.ca/fruits/grapes/
Cucumber and Grape Salad
Serves: 6
Prep time: 15 min
Total time: 15 min
Ingredients
3 cups grapes sliced in half
3 cups sliced cucumber
¼ cup thinly sliced green onion
Dressing:
¼ cup vinegar
1 tsp oil
¾ tsp salt
Directions
Recipe adapted from: foodhero.org
Hablitzia
Tastes like: Very similar flavor to spinach. Mild tasting.
How do I store it: First, fill a sink with lukewarm water and swish leaves to clean them. Set in a colander or air dry on a paper towel to dry. Store dried leaves in the refrigerator for up to 10 days.
How do I eat it: Hablitzia can be eaten raw in a salad, cooked in a stir fry, add to a pizza, or soup.
What are the benefits: Hablitzia contains carotenoids, folates, calcium, magnesium, phosphorus and zinc.
Picture from Edgewood Nursary https://edgewood-nursery.com/
Information from: https://pfaf.org/user/Plant.aspx?LatinName=Hablitzia+tamnoides
Hablitzia tamnoides
Propagate: by seed
Grow: a herbaceous perennial
Harvest: Leaves
Spring Green Salad
Serves: 10 cups
Prep time: 15 min
Total time: 15 min
Ingredients
7 cups spinach or hablitzia
3 oranges
1 ½ cups strawberries; halved
1 cup walnut pieces
DRESSING
1 tsp sugar
¼ tsp paprika
2 tbsp orange juice
1 tbsp lemon juice
1 ½ tsp vinegar
1 tsp finely chopped onion
2 tbsp vegetable oil
Directions
Recipe adapted from: https://www.foodhero.org/recipes/spring-green-salad
Hazelnuts
Tastes like: Raw hazelnuts are rich in flavor. They are delicately sweet on the inside and the skin is bitter.
How do I store it: Store shelled hazelnuts in an airtight bag or container in the freezer for up to 2 years or in the refrigerator for up to 1 year. They can also be stored in a cool dry room for up to 6 months.
How do I eat it: Dry hazelnuts can be roasted to bring out the flavor. Place in a shallow pan in the oven at 275ºf for about 20-30 minutes until the skins crack. The skins can be removed by rubbing the warm nuts with a cloth. They can also be eaten raw.
What are the benefits: Hazelnuts are rich in healthy fats, protein, vitamin E and fiber.
Information from: https://extension.oregonstate.edu
Hazelnut Butter
Serves: 16
Prep time: 3 min
Total time: 3 min
Ingredients
16 ounces dry roasted unsalted hazelnuts
1 tsp kosher salt
1 tsp ground cinnamon
Directions
Recipe adapted from: cookinglight.com
Lemon
Tastes like: Lemons are sour and tart with an acidic tangy taste.
How do I store it: They are best stored in a perforated bag in the refrigerator. They will last 4-6 weeks this way. They can also be stored in a cool room temperature for a week.
How do I eat it: Lemons are used for their juice and rind. To juice the lemon, heat it in the microwave for 20-30 seconds then press firmly on the lemon to roll it. Then cut it in half and squeeze or use a fork in the middle of the flesh and twist. Watch out for seeds. The top yellow color is the lemon zest, and can be easily removed with a microplane, zester or fine hand grater. Lemons are often used in salad dressing or desserts.
What are the benefits: Lemons are high in vitamin C
Citrus limon
Propagate: by seed or grafting
Grow: indoors in cold climates
Harvest: fruit
Lemon Dressing
Serves: 4
Prep time: 3 min
Total time: 3 min
Ingredients
1 lemon, juiced
4 cloves garlic, minced
½ cup olive oil
6 leaves fresh mint
3 tbsp vinegar
salt and pepper to taste
Directions
Recipe adapted from: halfyourplate.ca
Nettles
Tastes like: Rich earthy spinach-like flavor with a slight tang.
How do I store it: If dried, keep the leaves and stems in big pieces to retain the flavor. Store in paper bags or glass jars in a cool dark place. use within 6-12 months. They can also be blanched and stored in the fridge for up to 3 days or in a plastic bag in the freezer for up to 6 months. Or fresh needles can be cooked right away
How do I eat it: Cook the young leaves in boiling water. The fresh leaves may cause irritation so cooking, blending, or juicing is recommended to crush the leaves to eliminate the sting. Nettles can be used in place of spinach in many recipes
What are the benefits: Nettles contain Vitamin A, C, K and many B vitamins. Also contain calcium, and all of the essential amino acids.
Urtica dioica
Propagate: by seed or rhizome division
Grow: herbaceous perennial
Harvest: leaves
Nettle Soup
Serves: 5
Prep time: 15 min
Total time: 45 min
Ingredients
1 pound stinging nettles
2 tsp salt
1 tbsp olive oil
1 white onion, diced
¼ cup basmati rice
4 cups chicken broth
salt and pepper to taste
Directions
Recipe adapted from: https://www.allrecipes.com/recipe/165071/stinging-nettle-soup/
Sunflower Seeds
Tastes like: They have a mild nutty flavor and a firm but tender texture.
How do I store it: Store in an airtight container or bag in the pantry or in a cool dark place. Refrigeration prolongs the shelf life but store in a glass container.
How do I eat it: Eat roasted, raw, in salads, or many other recipes .
What are the benefits: High in protein, healthy fats, vitamin E, iron, copper, zinc and some B vitamins.
Helianthus
Propagate: by seed
Grow: herbaceous plants
Harvest: seeds from the flowers
Skillet Granola
Serves: 5
Prep time: 10 minutes
Total time: 10 minutes
Ingredients
⅓ cup vegetable oil
3 tbsp honey
¼ cup powdered milk
1 tsp vanilla
4 cups uncooked, old fashioned rolled oats
½ cup sunflower seeds
Directions
Recipe adapted from: https://foodhero.org/recipes/skillet-granola
Pear
Tastes like: Pears range from very sweet to moderately sweet with varying textures and firmness.
How do I store it: Ripen at room temperature. If the neck (near the stem) is soft, its ready to eat. Once ripe, use within 3-5 days or refrigerate to keep them longer.
How do I eat it: Once ripe, wash pears under cool running water. Pears can be peeled, cut, added to salads, quesadillas, arfaits, grilled meals or enjoyed fresh.
What are the benefits: Pears are a great source of fiber and Vitamin C.
Pyrus communis
Propagate: by seed or grafting
Grow: fruit tree
Harvest: fruit
Pear Quesadilla
Serves: 8
Prep time: 10 min
Total time: 10 min
Ingredients
1 cup grated cheese
1 cup pear slices
½ cup finely chopped green or red peppers
2 tbsp minced onion
4 medium whole wheat tortillas
Directions
Recipe adapted from: https://foodhero.org/recipes/pear-quesadillas
Raspberry
Tastes like: Raspberries are sweet with a slight
tart taste.
How do I store it: Refrigerate berries in a covered container. Use within 1-3 days. To store longer, freeze whole berries on a sheet pan, then package in freezer containers or resealable bags.
How do I eat it: Enjoy raspberries fresh, with oatmeal, made into a berry sauce or fruit dip, parfait, smoothie or fruit salad.
What are the benefits: Great source of Vitamin C, fiber and phytochemicals.
Raspberry Freeze
Serves: 4
Prep time: 5 min
Total time: 2 hours
Ingredients
1 cup raspberries
2 bananas
½ cup lowfat plain yogurt
¼ cup nonfat milk
1 tsp sugar
Directions
If you don't have a blender, mash fruit with a fork.
Recipe adapted from: https://foodhero.org/recipes/razzleberry-shiver
Strawberry
Tastes like: Strawberries are fruity, sweet and juicy.
How do I store it: For best flavor, eat or freeze soon after harvest. Refrigerate up to 3 days without washing. Wash right before eating. Freeze berries whole and cleaned on a baking sheet. Once firm, transfer to a freezer bag or container. Use within a year for best flavor.
How do I eat it: Strawberries can be eaten fresh, with oatmeal, made into a berry sauce or fruit dip, parfait, smoothie or fruit salad
What are the benefits: Strawberries are a great source of Vitamin C, fiber, folate and antioxidants.
Fragaria × ananassa
Fragaria virginiana
Propagate: by runner
Grow: perennial bushes
Harvest: fruit
Berry Sauce
Serves: 4
Prep time: 5 min
Total time: 2 hours
Ingredients
¼ cup cold water
1 tbsp cornstarch
⅓ cup sugar
4 cups berries of choice
Directions
Recipe adapted from: https://foodhero.org/recipes/any-berry-sauce
Peach
Tastes like: Peaches vary from sweet to a slight tangy acidity flavor.
How do I store it: Keep at room temp until ripe for best flavor. Ripen in a loosely closed paper bag. Once ripe, refrigerate in a plastic bag with holes in it. Consume in a few days. To freeze, dip cut peaches in water with lemon juice to avoid browning. Then freeze on a single layer on a baking sheet. Once frozen, transfer to a freezer bag or container. Thaw in fridge.
How do I eat it: Eat peaches fresh, blend into a smoothie, make a fruit salad, add to yogurt, grill for a simple dessert, or mix into pancake or muffin batter.
What are the benefits: Peaches are a great source of Vitamin C and dietary fiber.
Prunus persica
Propagate: by seed or grafting
Grow: fruit tree
Harvest: fruit
Chunky Peach Salsa
Prep time: 15 min
Total time: 15 min
Ingredients
1 cup peaches
1 large tomato
1 bell pepper, seeded and chopped
½ cup chopped onion
⅓ cup chopped cilantro
1 tbsp lime juice
¼ tsp each salt and pepper
Directions
Recipe adapted from: https://foodhero.org/recipes/peach-salsa
Peapods/Fresh Peas
Tastes like: Fresh peas are sweet, plump and taste like spring!
How do I store it: Refrigerate fresh peas soon after picking. Store them in an airtight container for about 3 days. Frozen peas will keep up to 8 months. Store in a freezer bag or container for easy grab and go, and to keep the rest frozen.
How do I eat it: Eat peas fresh, added to a salad or pasta salad, make into green pea soup, roast with parmesan, or a stir fry.
What are the benefits: Peas are a great source of Vitamin C, and Vitamin A, and fiber.
Picture from: https://foodhero.org/peas
Pisum sativum
Propagate: by seed
Grow: herbaceous plant
Harvest: fruit
Roasted Peas
Prep time: 5 min
Total time: 15 min
Ingredients
1 pound sugar snap peas
2 tsp vegetable oil
1 tsp low-sodium soy sauce
½ tsp salt
¼ tsp pepper
Directions
Recipe adapted from: https://foodhero.org/recipes/roasted-sugar-snap-peas
Soybean
Tastes like: Soybeans are rich and nutty in flavor
How do I store it: Refrigerate unwashed and covered for up to 3 days.
How do I eat it: Steam or boil edamame whole in the pod. Raw pods make a delicious snack and can be shelled and added to salads.
What are the benefits: High in Vitamin C, Iron, calcium, fiber and potassium.
Glycine max
Propagate: by seed
Grow: herbaceous annual plant
Harvest: bean pods
Boiled Soybeans
Prep time: 5 min
Total time: 10 min
Ingredients
1 pound fresh soybeans
2 tbsp salt
2 quarts water
Directions
Recipe adapted from: https://thelandconnection.org/local-food/edamame-fresh-green-soybeans/
Lime
Tastes like: Limes have a tart acidic taste with a hint of sweetness.
How do I store it: Store in the fridge in a sealed plastic bag. You can juice limes and freeze the juice-freeze in an ice cube tray then transfer into a plastic bag.
How do I eat it: Often used for their juice and rinds. To extract the most juice, heat in the microwave for 20-30 seconds then press firmly on the lime and roll it under your hand. Use the whole lime to change the flavor and crispness of water.
What are the benefits: Limes are a great source of Vitamin C.
Citrus aurantifolia
Propagate: by seed or grafting
Grow: indoors in cold climates
Harvest: fruit
Thai Chicken Salad
Serves: 4
Prep time: 20 min
Total time: 15 min
Ingredients
1 tbsp oil
2 chicken breast
2 tbsp brown sugar
¼ cup lime juice
1 tbsp fish sauce
1 small cucumber
3 green onions
1 cup bean sprouts
½ cup mixed greens
1 bell pepper sliced thin
Directions
Recipe adapted from: https://www.halfyourplate.ca/recipe/thai-chicken-salad/