In the Spotlight: Peas

peas

Reaching their peak season during Spring, peas can offer. An impressive nutrition profile that is so ofteh overlooked.

Did you know that a half cup serving of  shelled peas can supply an excellent source of Vitamin C, a good source. Of Vitamin A, plus four grams of fiber and plant based protein.

All varieties of peas, including English green peas, snow and sugar peas are versatile and can serve as a main ingredient in stir- frys, salads, pasta, spreads and soups.

Green Peas

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The most common type of green peas include the English or garden peas, which are vibrant green and plump with pods that contain upbtobten precious round green seeds.

This variety is best eaten fresh. You should choose fresh garden peas thatcare small to medium in size because they will be the sweetest. When preparing them, just remove and discard the pods before eating them. When using them in pasta, soup or grain dishes, add peas during the last few minutes of cooking to maintain the beautiful green color.

For more traditional dishes, you can pair green peas with potatoes, carrots, onions and herbs like mint, basil and parsley.

In addition to being fresh, green peas are also available are year round in the canned or frozen forms. Try using them in making a mock gacumole with thr usual avocado, tomatoes, onions, cilantro and lime juice for the right touch of acidity.

 

Snow Peas

Peas-Snow,-Organic

The snow pea (Pisum sativum var. saccharatum) is a variety of pea eaten whole in its pod while still unripe. The name mangetout (French for “eat all”) can apply both to snow peas and to snap peas.

Snow peas are botanically known as Pisum satvium and are considered to be a hardy annual. sugar-ann-snap-sweet-peaThe entire pod is edible while unripe and typically grows up to 6″ in length. Produce on a climbing vine, Snow peas offer a sweet, tender flavor that has mild green notes.

Also known as Chinese peas, snow peas are flat with small seeds having a pleasant herbaceous flavor.

Did you know that the name mangetout (French for “eat all”) can apply both to snow peas and to snap peas and this vegetable has been cultivated since the 19th century in Europe?

Another fun fact is that Austrian scientist and monk Gregor Mendel  used peas which he called vi_a_201“Pisum saccharatum” in his famous experiments demonstrating the heritable nature of specific traits, though this Latin name might not refer to the same varieties identified with modern snow peas. Imagine that, the entire study of genetics is based on the humble pea!

pea_traits2

When selecting snow peas, look for smooth pods with bright green skins and are at least 3 inches in length. The whole pod is edible abr contains the most fiber of all the varieties of peas currently being cultivated.

The best method for cooking snow peas is by steaming. In preparing snow peas before stir-frying, sauteeing or simmering, trim the stem end and remove the string along the side of the pod. You can refrigerate the peas in a kraft paper bag or a perforated plastic bag and use within three days.

Sugar Snap Peas

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Bright, crisp and naturally sweet, sugar snap peas are a cross between garden peas and snow peas.

Sugar Snap peas are bright green with thick walls that encase a row of petite green peas. The pea pod itself is crisp, juicy and fresh tasting and the peas, tender with a sweet pea flavor. The entirety of the pod, both the shell and peas are edible. In addition the vine, leaves and flowers or pea tendrils the Sugar Snap pea grows on is edible as well.

Sugar Snap peas provide a good source of vitamins A, C, potassium, iron, riboflavin and thiamine.

When selecting sugar snap peas, look for firm pods that do not bend and snap easily. In terms of storing this variety, refrigerate in a tightly sealed plastic bag for up to five days.

Sugar Snap peas are a versatile pea and can be enjoyed both raw and cooked. Serve whole on crudites trays or as an appetizer. Their crunchy texture makes them fun for snacking or just dipping in hummus or paired with cream based dips and cheese. Snap in half and add to an array of salads. Stringless Sugar Snap peas can be utilized whole and added to stir-fries, soups and sautés or even braised alongside beef or duck.

Sources:
Weis Super Markets Healthy Bites Magazine, March/April 2018. “Ripe Now: Peas”. Retrieved 20 March 2018. http://healthybites.weismarkets.com/18Mar/Page-4

Specialty Produce (2018). “Stringless Sugar Snap Peas”. Retrieved 26 March 2018. http://www.specialtyproduce.com/produce/Stringless_Sugar_Snap_Peas_410

Sesame Crusted Mahi Mahi

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This recipe takes on an Asian flair with a coating of sesame seeds and furikake on the tuna and a dressed salad of  soba noodles with bell peppers and green garden vegetables tossed in a yuzu and soy sauce vinaigrette.

Serves 4

Ingredients:

Mahi Mahi:
Four 8-ounce Mahi Mahi Tuna steaks
2 egg whites
1 cup white sesame seeds
1 cup black sesame seeds
1/4 cup furikake dry Japanese rice seasoning
Salt, to taste
Ground black pepper, to taste
Olive oil

Yuzu Soy Vinaigrette:
2 tablespoons Yuzu juice
1 tablespoon sesame oil
2 tablespoons light soy sauce
1/4 cup olive oil
1 tablespoon toasted sesame seeds

Soba Noodles:
2 tablespoons olive oil
1 red bell pepper, julienned
1 yellow bell pepper, julienned
1/2 cup sake
2 tablespoons ginger, grated
1/4 cup Yuzu juice
1 tablespoon rice wine vinegar
1 tablespoon sesame oil
2 tablespoons soy sauce
1 lime, zested and juiced
1 teaspoon chili oil
1 pound soda noodles
4 shiso leaves , julienned
1/4 cup cilantro leaves, picked
1/2 cup mint leaves, torn
3 scallions, thinly cut on the bias

Vegetable Garnish:
1/4 bunch thin asparagus
1 cup sugar snap peas
1 cup snow peas
1 cup English peas, in pod
Salt, taste
Dash Chili Oil
Squirt lemon juice
2 scallions, cut thinly on the bias

Directions:
For the Crusted Tuna:
In a shallow bowl, mix white and black sesame seeds and  the furikake in a shallow pan. Season with salt and pepper. Brush the tuna with egg white on all sides. Dip the tuna in the sesame mixture on all sides, pressing the seed coating into the fish.

Heat oil in a cast iron skill over medium high heat.

Add in the tuna gently and cook for approximately 30 seconds on each side. Use a spoon to baste the tuna with the hot oil to cook it evenly on each side.

Gently remove the tuna from the skillet and it let rest. Slice the tuna and set aside.

For the Yuzu Vinaigrette and Noodles:
In a small bowl, which together the yuzu, sesame oil, olive oil, soy sauce and sesame seeds. Season with salt and pepper to taste. Set aside.

For the noodles, bring water to a boil in a large saucepan. Add the soba noodles and cook for three minutes.

Using a clean paper towel, wipe the large cast iron skillet used to cook the fish. Return the skillet to the stove and heat oil until shimmering add the bell peppers and season with salt and pepper, cooking until softened, Add the ginger. Add sake and flambe. Stir mixture until a syrup like consistency is reached.

Add in yuzu, rice vinegar, sesame oil and soy sauce. Reduce the mixture until thickened. Finish with lime zest, lime juice and chili oil.

Drain noodles and add them to a large bowl. Toss noodles with the Yuzu vinaigrette.

For the Vegetable Garnish:
In a medium saucepan, add water and a pinch of salt Bring the salted water to a boil. Add the asparagus, peas and blanch them in the boiling water for 30 seconds. Immediately remove the vegetables and shock them in a bowl of cold ice water to stop the cooking process. Remove vegetables from the ice water bath and dry with clean paper towels. Cut the asparagus on a bias, cut the snow peas on a bias, cut the sugar snap peas and the English peas lengthwise. Toss the vegetables with a bit of chili oil, lemon juice and salt to taste.

To serve, add the noodles to the center of the plate. Arrange the sliced tuna over the noodles. Scatter the vegetable garnish randomly over the tuna and noodles. Add a touch of cilantro and mint leaves, if desired.

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Gnocchi with Spring Vegetables

Photo Credit: ABC’s “The Chew”, 2015

For years, I knew that the only way to make gnocchi and to enjoy it in a dish was by boiling them.

On day I was watching ABC’s “The Chew” and just happened to see Chef Jonathan Waxman explain how his most popular dish that is currently being served at his resturant Babutto in New York City, was an accident.

As it turned out, sauting the  gnocchi instead of boiling it ,makes for a crispy, yet fluffy version of gnocchi and I positively guarantee that you will never want to boil gnocchi again.

Now it is time to take a little  trip to New York City and see how my homemade version of this dish matches up with Chef  Waxman’s original recipe.

Yes, I know, as a true foodie, I  will make any excuse to take a road trip for a great meal, anywhere in the world…..

Serves 4

Ingredients:
For the Gnocchi
4 russet potatoes (cooked for 1 hour & chilled)
8 cloves garlic (peeled, trimmed, cut in half & deveined)
1 sprig rosemary
3 Tablespoons flour
1 egg
2 Tablespoons olive oil
4 Tablespoons butter, divided
2 Tablespoons olive oil
2 cups asparagus, chopped
1 cup fiddle heads
2 cups ramps (chopped)
1 cup sugar snap peas
Sea salt, to taste
Freshly ground black pepper, to taste
1/4 cup Parmesan cheese, grated


Directions:
For the Gnocchi:
Boil the potatoes with rosemary, garlic & a handful of salt. Rice the potatoes onto a lightly floured marble or wood surface. Dust the potatoes with the flour, and drizzle 1 teaspoon of olive oil on top. Form a small well and break the egg into the flour. Work the egg into dough adding flour when needed. Make sure not to overwork it or it will be tough. Do this for 2 to 3 minutes then let the dough rest.

Roll the dough into ¾ inch diameter tubes. Using a chef knife, whack the gnocchi into 1-inch lengths. When the gnocchi are finished freeze them for at least 1 hour.

Heat 2 tablespoons of butter and 2 tablespoons olive oil in a large skillet over medium-high heat. When the butter and oil are almost golden, add the frozen gnocchi and sauté for 3 minutes, moving them around so all sides start to turn golden.

Add the asparagus, ramps, fiddle heads and sugar snap peas and continue to cook for 2 minutes. Add the remaining butter and 2 tablespoons of cold water. Season with salt and pepper and toss in the Parmesan. Serve immediately.

Cook’s Note:
Make a large batch of gnocchi and freeze, just so you can have it on hand for a delicious and impromptu meal when unexpected guests arrive for dinner.