know your ingredients

02 EARTH TABLE | 2013

•AsparagusisamemberoftheLilyfamily.

•ThenameasparaguscomesfromthePersianwordasparagwhichmeans“sprout.”

•Underidealconditions,asparagusspearscangrow10inchesina24hourperiod.

•Checkthestalkstobesurethattheyarerigidandsmooth,withouttoomanyscales,andthetipsarefirmlyattached.Thestalksshouldbefreshandhaveahealthyluster.Youshouldbeabletopressafingernailgentlythroughtheouterskinoftheediblepart.

•Ifyousnapofftheendofastalk,thebreakshouldbecleanandstalkshouldnotbedry.

•MuchasparagusiscultivatedinChileyearround,yetthegeneralgrowingseasonfortheeasternU.S.isMarchthroughJune.

•Whiteasparagusistraditionallykeptcoveredwithsoilandharvestedwhileitisstillunderthesoillevel.Theplantsneverseesunlight.Duetothisprocess,muchofthewhiteasparaguscropstendtodevelopawoodystalkanditbecomesnecessarytopeelthempriortocooking.

•Keepfreshasparagusclean,coldandcoveredandusewithin2-3daysforbestquality.

•Asparaguscouldbeeatenraw,preferablyshavedthinandmarinatedinsomesortofacid,vinegarorlemonjuice.

•Asparagusisbeststeamedinanuprightposition.Todothis,tiethestalkstogetherwithstring,makingsuresizeisconsistent.Cookjustuntiltendertoretaincolorandtexture.

•Usesaltedrapidlyboilingwatertocookaspagagus.Ifservingimmediately,cookjustuntiltenderandserve.

•Ifblanching,cooktoaldenteandimmerseintoicewater.

•Asparaguscanbegrilleddirectlyiftheyarethin.Thickasparagusshouldbeblanchedpriortogrilling.

•Useahotpanandhotoilforcooking,keepingpiecesuniforminsizetoensurepropercooking.

AsparagusAwesomeAsparagus is one of the most nutritionally well balanced vegetables. It is an excellent source of folic acid. A 5.3 oz

serving provides 60% of the recommended daily allowance for folacin, which is necessary for blood cell formation,

growth, and prevention of liver disease. Asparagus is also low in calories. It has only 20 calories per 5.3 oz serving, zero

fat, zero cholesterol and is very low in sodium. Asparagus is a good source of fiber, providing 3 grams per 5.3 oz serving.

Furthermore, asparagus is a good source for Glutathione (GSH), a potent anticarcinogen and antioxidant.

FUN FACTS AND OTHER TIPS WITH ASPARAGUS

032013 | EARTH TABLE

1. Shaved Asparagus SaladShave the stems and refresh in ice water to make them curl up. Scatter over spinach leaves, shaved ricotta salata (or parmesan for a sharper taste), sunblush tomatoes and dress with a few drops of balsamic vinegar.

2. Roasted AsparagusLine a baking tray with foil and line up the asparagus. Pour over some olive oil and balsamic vinegar, season well, then roll the asparagus around until coated. Roast in a hot oven for 5 – 10 minutes depending on the thickness of the stems.

3. Asparagus Lemon RisottoMake a risotto. Add thinly sliced asparagus (disks) when you stir in the butter and cheese at the end. The heat of the rice will cook the asparagus. Grate over lemon zest and squeeze in some lemon juice to freshen up the flavor. Scatter a generous amount of chopped mint and parsley on top.

4. Asparagus Lemon PenneCook the penne until 2 minutes before it’s supposed to be done according to the box. Add asparagus chopped into 1 inch sticks and cook for another minute. Drain (not too well, the water helps the sauce) and return to the pan. Add the juice of a lemon, 4 tbsp of cream and a handful of grated parmesan. Season well.

5. Sauté Asparagus with a Light Dijon DressingCut 1 bunch of asparagus into 1cm pieces, steam or sauté and toss with a light dressing of dijon mustard, extra-virgin olive oil, red or white wine vinegar, sea salt and freshly ground black pepper. Sprinkle with flat-leaf parsley, mint or basil.

6. Asparagus Omelet or FrittataPair asparagus and cheddar or creamy havarti in a rich and satisfying omelet or frittata with your choice of fresh herbs.

7. Grilled Spiced AsparagusTake the cleaned asparagus, drizzle lightly with olive oil and dust with cumin. Grill for 5-10 minutes until nicely charred and fork tender, turning them every few minutes so that they brown relatively evenly.

8. Percioutto Wrapped AsparagusTightly wrap cleaned asparagus with percioutto and grill until fork tender and percioutto is fully cooked. Serve with a light balsamic dressing.

9. Classic Grilled Asparagus with HollandaiseBuild your classic hollandaise sauce and serve aside fresh steamed or sautéed asparagus.

10. White Asparagus with a Light Lemon SaucePeel and simmer white asparagus until tender. Remove from water and sauté quickly with the juice of 2 lemons, a dash of salt and 3 tablespoons of butter.

10 WAYS WITH

ASPARAGUS


•Broccoliheadsareactuallybudsthatarealmostreadytoflower;eachgroupofbudsiscalledafloret.

•ThenamebroccolicomesfromtheLatinwordbrachium,whichmeans“arm”or“branch.”

•BroccoliisamemberoftheBrassicaceaefamilyofplants,whichalsoincludescauliflower,kale,cabbage,collards,turnips,rutabagas,BrusselssproutsandChinesecabbage.

•Broccolihasbeenaroundformorethan2000years.

STEAMBroccoliandothervegetablesinthisfamilyaregreatsteamed.Todothis,trimfreshbroccoli,cauliflowerorbrusselsproutsandplaceinasteamer.Cookuntiljusttendertoretaincolorandtexture,seasonlightlyandserveasasidedish.

RAWFreshisthebestwaytoenjoythenaturalandnutritiousvalueofbroccoliandcauliflower.Aftertrimmingandwashingthevegetable,dipthefloretsintohummus,salsaoralow-fatdip.

BOILInboilingwater,submergefloretsandserveimmediatelyorblanchoffintoicewatertohold.Thefloretscanthenbeusedasatoppingonpizza,saladsoromelets.

SAUTÉ/STIR FRY Useahotpanandhotoilforcooking.Slicecabbage,keepingpiecesuniforminsizetoensureevencooking.

PACKAGING AND TRANSPORTATION Itisveryimportanttoreducethefieldheatinbroccoliasquicklyafterharvestingsothatthebroccolistayscrispandfresh.Broccoliistransportedtocoolingfacilitieswithinthreehoursofbeingharvested.Topreventspoilage,boxesofbroccoliarefilledwithiceassoonastheyreachthecoolingfacility.Entirepalletsofboxedbroccolicanbeicedatonetimebya“clamshell”ice-injectingmachinethatsprayscrushediceintothesidesandtopsofboxes.Freshbroccoliisshippedinrefrigeratedtrucks24-36hoursafteritisharvested.

AVAILABILITYFreshbroccoliisavailableyear-roundinsupermarketsthroughouttheUnitedStates.Californiaisbroccolicountry–morethan90percentofthenation’sbroccolicropgrowsintheSalinasValleyandSantaMariaValleyfromMarchthroughDecember.Also,broccoliisgrownintheYumaValleyofArizonafromNovembertoMarch.Otherstatesthatproducebroccoliinclude,Washington,Maine,Wisconsin,Ohio,Colorado,Oregon,TexasandFlorida.

HOW TO SELECT AND STOREBroccoliandcauliflowerfloretscanbeboughttrimmed,washed,andready-to-eat.Freshbroccolishouldbegreenorwhiteincolorwithfirmstalksandflorets.Cabbagesandgreensshouldbefreeofdamagedleavesandhardstemsandshouldberinsedwelltoremoveanydirt.

A serving of broccoli is a good source of vitamin C and vitamin K. One half cup of raw or cooked

broccoli counts as one serving of vegetables and contains just 15 calories. Broccoli contains

carotenoids, flavonoids and phytochemicals that fight to protect your health.

&Broccoli Family

TYPES OF BROCCOLI:Italian Green (most common in the USA)

Broccoli rabe

Broccolini

Turnips

Chinese

Brussels

Collards

Kale


&10 WAYS WITH

BROCCOLI FAMILY

1. Broccoli SaladToss cooled steamed broccoli with chickpeas, halved grape tomatoes, crumbled Feta, olive oil, and red wine vinegar.

2. Broccoli SoupSauté chopped onion in olive oil. Add broccoli and enough chicken broth to cover and cook until tender. Puree until smooth.

3. Broccoli FrittataSauté chopped garlic and steamed broccoli in olive oil in an ovenproof skillet. Add beaten eggs to cover, sprinkle with grated Gruyere and bake at 350 degrees fahrenheit until puffed and set.

4. Broccoli DipPuree steamed broccoli with sour cream and grated Parmesan. Serve with pretzels and raw vegetables.

5. Mashed CauliflowerSteam cauliflower until tender and blend with low-fat milk, yogurt or sour cream and a bit of butter. Add salt and pepper then whip until smooth. Pour into a baking dish, add paprika and bake until bubbly.

6. One-Pot MealBraise kale in chicken or vegetable stock. Add garlic that has been sautéed in olive oil before adding stock and kale. Add cooked or canned cannelloni beans.

7. Asian NoodlesAdd chopped kale to soba, fettuccine or rice noodles when pasta is near being done (last 5 minutes). When drained, season with a small amount of sesame oil, sesame seeds and salt.

8. Kale SaladToss sliced beets with cooked fresh kale, 1-2 chopped scallions and a grated carrot. Top with low-fat balsamic vinaigrette.

9. Brussels Sprouts with Mustard SeedsMelt 3 tbsp of butter in a skillet. Add to it 1.5 tbsp lemon juice and 1.5 tsp of mustard seeds. Toss in steamed al dente Brussels sprouts to coat for 2-3 minutes.

10. Honey Caramelized Pancetta Wrapped Brussels Sprouts with AlmondsTrim bottoms of Brussels sprouts and wrap in pancetta. In a fire proof glass dish melt butter, 2 tablespoons of honey, and thyme over Brussels sprouts. Sprinkle with almonds and bake at 350 degrees fahrenheit until pancetta is crispy.


•LettuceisamemberoftheSunflowerfamily.

•Americanseatabout30poundsoflettuceeveryyear.

•IntheUnitedStates,lettuceisthesecondmostpopularfreshvegetableandtheoldestknownvegetable,believedtobenativetotheMediterraneanregion.

•Iceberglettucewascalled“Crisphead”untilthe1920s.ItwasrenamedwhenCaliforniabegantransportinglargequantitiesoflettuceunderneathmoundsoficetokeepthemcool.ThisishowIceberglettucegotitsname.

•RomainelettucewasnamedbytheRomanswhobelievedithadhealthfulproperties.Infact,theEmperorCaesarAugustusputupastatuepraisinglettucebecausehebelieveditcuredhimfromanillness.

PACKAGING AND TRANSPORTATIONLettuceispickedbyhandandcutwithaverysharpknifenearthebaseofthehead.Damagedleavesarethenremoved,thebaseiswipedandiseitherpackeddirectlyintoaboxorwrappedinplasticonsight.Itthengoesthroughacoolingprocesscalled“vacuum-cooling”wereitchillsto32-34degreesFahrenheitwithin30minutes!

AVAILABILITYBecauseofimprovementsinharvestingandrefrigeration,itisnowpossibletosupplyallU.S.marketsyear-round.LettuceisgrownandharvestedmainlyinCaliforniaandArizona.However,thepeakharvestseasonisSeptemberthroughMay.Lettuceisharvestedwhenitismature;itdoesnot“ripen”likeothervegetables.Thestageatwhichtheplantproducesmanyflowerheadsiscalledbolting.Beforethisprocessoccurs,theplantisharvested.

HOW TO SELECT AND STORELookforhealthy,darkergreenouterleaves.Icebergandotherheadlettucesshouldbecompact,firmandsymmetricalinshape.Avoidveryhardheadsoflettucebecausetheymaynotbeassweet.Athome,storelettuceinaplasticbagintherefrigeratorcrisper.Iceberglettucewilllastforuptotwoweeks,Romainelettucewilllastforabout10daysandButterheadandLeaflettucewilllastforuptooneweek.

1. Summer Arugula Pasties

Luscious

6 MAIN TYPES OF CULTIVARS:Butterhead

Chinese Lettuce

Crisphead (Iceberg)

Looseleaf

Romaine

Summer Crisp

Iceberg

Chard

Pea Shoots

Dandelion Greens

Watercress

Arugula

Escarole

LettuceDarker green lettuce leaves are more nutritional than lighter green leaves.

Arugula

Swiss Chard

Dandelion Greens


Mix flaked poached salmon with lemon juice and zest, crushed jersey royal potatoes and a handful of arugula leaves, and season. Use the mix to fill rounds of shortcrust pastry and then bring the sides together, crimp, glaze with egg and bake until golden.

2. Arugula Pecan PestoFollow a pesto recipe, but replace the basil with arugula and the pine nuts with toasted pecans. Use to dress pasta or as a crust for fish.

3. Spiced Arugula Rub Blend together dry-roasted cumin seeds, a handful of arugula leaves, a deseeded, finely chopped red chili, a splash of olive or rapeseed oil, a garlic clove and a pinch of sea salt and brown sugar. Use as a marinade for steak, or a rub for inside the belly of fish.

4. Arugula Royals Pair boiled and well buttered jersey royal potatoes with whole arugula leaves. Toss in a handful of toasted pine nuts and dress in a lemony vinaigrette. Serve with fish or grilled steak.

5. Wild Arugula Eggs Fold whole or lightly torn arugula through a batch of scrambled eggs just as you are taking the pan off the heat. Add a heap of freshly grated Parmesan then pile the eggs on bread and top with slices of tomato fried in olive oil.

6. Sweet Arugula Salad On a plate, combine a torn ball of fresh buffalo mozzarella with raspberries and rocket leaves. Then drizzle with aged balsamic vinegar.

7. Arugula Oil Blitz two large handfuls of fresh arugula leaves with 150ml extra virgin olive oil and a pinch of sea salt for 30 seconds in a food processor. Set aside for an hour in a cool place. Bring the mixture to room temperature and push through a fine sieve into a bowl. Use it to dress tomatoes, potatoes, pasta or fish.

8. Lemon Arugula HummusAdd finely chopped arugula, lemon zest and lemon juice to homemade or bought hummus. Serve with pita bread and crudités.

9. Arugula-tied Parcels Finely chop a handful of arugula then mix with fresh ricotta, toasted pine nuts and the zest and juice of an orange, and season. Drop 1-2 tsp of the mix in the center of slices of parma or Serrano ham. Fold the sides in to make square parcels and secure each with a long arugula stem.

10. Wild Arugula Burgers Finely chop a handful of arugula and whip into 100g of softened, salted butter. Make up burger patties using raw ground beef, spices and breadcrumbs. Add 1 tsp arugula butter into the center of each one. As the burgers cook, the butter will baste them from the inside out.

10 WAYS WITH

ARUGULA

Bibb Lettuce



•Freshherbscontainmoreantioxidants–substancesthatfightcancerandheartdisease–thansomefruitandvegetables.

•Rosemaryisrichinantioxidantswhichhelptomaintainvitalityandslowtheagingprocess.

•Growingapotofbasilinthekitchenmaysmellgoodtous,butitrepelsnuisancefliesandmosquitoeswhodislikethearoma.

•Parsleyandmintarenaturalbreathfresheners,particularlyincombatingthepotencyofgarlic.

•Aromatherapyowesitsexistencetofresh,organicherbs.

•Herbalseedshavebeenfoundinpre-historiccavedwellingsandtombsofsuperiors.

•MedicalhistorybeganasaleapintoherbalremediesbyEgyptians,RomansandtheChinese.

PACKAGING AND TRANSPORTATIONHerbsshouldbegentlyhandledatharvestandstoredinbreathablecontainerstoimmediatelybeconsumedatthepeakofflavor.

AVAILABILITYWhentoharvestisreallydependentontheherbgrownandtheplantpartintendedtobeused.Someherbsyouusetheflowers,seedsorroots.Manyfloweringherbs,likelavender,borageandchamomile,shouldbeharvestedbeforetheyarefullyopened.Harvestherbsgrownfortheirseeds,likedill,fennel,corianderandcaraway,astheseedpodsbeginchangingcolor.Rootcrops,likeginsengandgoldenseal,shouldbedugattheendofthesummerorearlyfall.

Asageneralrule,herbsgrownfrotheirleavesshouldbeharvestedbeforetheyflower.Aftertheyflower,mostherbstendtolosetheirflavororbecomebitter.Asahomegardener,thebesttimetopickisearlyinthemorning,justasthedewevaporates,butbeforetheheatoftheday.AnnualherbscanbeharvestedrightupuntilfrostandperennialherbsshouldnotbesnippedpastAugust.

HOW TO SELECT AND STOREThebestwaytoselectherbsisbypickingleavesandstemsthataretenderandvibrant.Thisiswhentheherbscontainthehighestamountofoil,whichsuppliestasteandfragrance.Almostalways,herbstastebestwhenusedfresh.Longstemmedherbs,likebasil,cilantroandparsleycanbestoredinaglassofwatersimilartocutflowers.Freshherbs,likechivesandthyme,canbestoredaweekorlongerinyourrefrigerators’vegetablebin.Wraptheminadamppapertowelandthenplacetheminanopenorperforatedplasticbag.Donotrinsetheherbsyouarestoringuntiljustbeforetheyaretobeused.

Fresh Herbs

6 TYPES OF HERBS:Cilantro

Mint

Parsley

Dill

Basil

Rosemary

Herbs can be used fresh, dried or frozen. Herbs have a variety of uses internally and externally within the body.


10 WAYS WITH FRESH HERBS

1. Salsa VerdeIn a food processor, pulse 2 garlic cloves, 3 anchovy filets, 1 Tbsp capers, and a handful each of mint, flat-leaf parsley and basil. Add 1 Tbsp red wine vinegar and a glug of extra virgin olive oil. This sharp sauce is a perfect complement to roast meats or griddled fish.

2. Flavored ButterMIX half a block of softened butter with a bunch of tarragon and the grated zest of a lemon. Season and toss into steamed mussels or over roasted, pancetta-wrapped chicken breasts. Also try with dill, 1 Tbsp capers and 1 garlic clove spread on grilled ciabatta and top with sardines.

3. GremolataCombine the grated zest of 1 lemon with a handful of chopped flat-leaf parsley, 1 crushed garlic clove and a little salt. Use to add a fresh tone to stews and grilled meats.

4. Frazzled HerbsHeat vegetable oil 2 cm deep. Add sage, parsley or basil sprigs, frying for 3-4 seconds until crisp. Use to garnish salads, soups and pasta.

5. Bouquet GarniTie 2 thyme sprigs, a few parsley stalks, a bay leaf and a piece of celery together with string. Slip into a stew or soup and fish out just before serving. Herbs such as rosemary, sage and tarragon can also be used.

6. Zesty Cream CheeseStir chopped herbs such as basil, parsley, tarragon, dill or chives into cream cheese and season with salt and ground black pepper. Spread under chicken skin before roasting.

7. Tangy Salt RubChop rosemary, oregano, lemon thyme or sage and pound in a pestle and mortar with double the amount of rock salt to herbs. This is a great seasoning for meat, fish or poultry.

8. Soothing Herb BrothSimmer 1 liter of chicken stock for 10 minutes with 1 lemon grass stalk, 1 sliced garlic clove and 2 slices of ginger. Add a handful each of mint and coriander and remove from the heat. Strain, add prawns, scallops, mange touts and shredded carrots, and cook for 2 minutes. Serve with more herbs and a squeeze of lime.

9. Infused OilsWash and pat dry herb sprigs before pushing into a sterilized glass bottle and topping up with extra virgin olive oil. Seal and store in a dark cool place for up to 6 months. Drizzle over salads and pasta or use in marinades.

10. Aromatic MeatsLine a baking tray with lemon thyme and bay leaves for chicken; sage and rosemary for pork; or oregano for beef. Sit the meat directly on the herbs and roast. Leave the herbs in the tin as you make your gravy.


•Peasarebotanicallyafruit,sincetheycontainseedsdevelopedfromtheovaryofaflower.However,peasareconsideredtobeavegetablewhencooking.

•Themodern-daygardenpeaisthoughttohaveoriginatedfromthefieldpeathatwasnativetocentralAsiaandtheMiddleEast.

•Canadaisthelargestworldproducerandexporterofpeas.

•Greenpeasareanenvironmentallyfriendlyfoodbecausetheyprovidethesoilwithbenefitsbytakingnitrogenandconvertingitintomorecomplexandusableforms.Greenpeascanhelppreventerosionofthesoilduetoitsrelativelyshallowroots.Also,havingarotationofpeaswithyourothercropscanlowertheriskofpestproblems.

PREPAREBeforeremovingthepeasfromthepod,rinsethembrieflyunderrunningwater.Toeasilyshellthem,snapoffthetopandbottomofthepodandthengentlypulloffthe“thread”thatlinestheseamofmostpeapods.Forthosethatdonothave“threads,”carefullycutthroughtheseam,makingsurenottocutintothepeas.Gentlyopenthepodstoremovethepeas,whichdonotneedtobewashed.

RAW Snowpeasandsnappeascanbeeatenraw,althoughthecookingprocesswillcausethemtobecomesweeter.

CLASSIC Lineapanwithbibblettuceandplacethegardenpeasontop.Youcanaddherbsandspicesifyoudesireandcoverthepeaswithmorelettuceleaves.Addtwotablespoonsofwater;coverandcookforabout15minutes.

SAUTÉ/STIR FRY Useahotpanandhotoilforcooking.

AVAILABILITY

Gardenpeasaregenerallyavailablefromspringthroughthebeginningofwinter.SnowpeascanusuallybefoundthroughouttheyearinAsianmarkets,andfromspringthroughthebeginningofwinterinsupermarkets.Snappeasaremorelimitedintheiravailability.Theyaregenerallyavailablefromlatespringthroughearlysummer.

HOW TO SELECT AND STOREWhenpurchasingfreshpeas,lookforoneswhosepodsarefirm,velvetyandsmooth.Theircolorshouldbealivelymediumgreen.Donotchoosepodsthatarelightordark,yellow,speckled,puffy,watersoakedorhavemildewresidue.Thepodsshouldcontainpeasofsufficientnumberandsizewithlittleroominthepod.Snowpeasshouldgivetheshapeofeachindividualpeainthepodthroughthenon-opaqueshinypod.Thesmallersnowpeastendtobesweeter.Snappeasshouldbecrisp,brightgreenincolorandfeelplump.Freshpeasshouldberefrigeratedasquicklyaspossible.Unwashed,unshelledpeasstoredintherefrigeratorinabagorunsealedcontainer;thiswillkeepforseveraldays.Onlyabout5%ofthepeasgrownaresoldfresh;therestareeitherfrozenorcanned.Frozenpeasarebetteratretainingtheircolor,textureandflavorthancannedpeas.Neitherfrozennorcannedpeashaveanunlimitedshelflife.However,itisrecommendedtoconsumefrozenpeaswithin6-12monthsofthepackingdate.

greenpeasUnique phytonutrients in green peas provide a key antioxidant and anti-inflammatory. A daily consumption of

green peas, along with other legumes, lower the risk of stomach cancer. Furthermore, One cup of green peas

contains at least 10 milligrams of coumestrol, a reliable source of omega-3 fats, sizable amounts of beta-carotene

and small amounts of vitamin E.

MAIN TYPES OF PEAS:Garden Peas: Firm round pods are fibrous and not palatable; sweet seeds are shelled.

Snap Peas: Pod with the texture of a snap bean.

Snow Peas: Translucent, tender pod with tiny visible seeds.


10 WAYS WITH

GREEN PEAS1. FrenchMix shredded bibb lettuce into hot cooked peas with chopped fresh dried tarragon and toasted hazelnuts.

2. AsianGive hot cooked peas a generous coating of soy sauce, a dab of hot chili-garlic sauce and grated fresh ginger. Toss in sprigs of cilantro.

3. Cheesy Crumble blue cheese over hot cooked peas. Scatter with toasted walnuts or almond slivers.

4. CurriedSauté onions in butter, then dab with a little curry paste or sprinkle of curry powder. Stir for two minutes. Add hot cooked peas and stir a few minutes to develop flavor. Scatter with chopped cilantro.

5. MediterraneanFry garlic in olive oil. Add hot cooked peas. Mix in prosciutto strips and grated Parmesan.

6. JapaneseDrizzle hot cooked peas with teriyaki sauce and a few drops of sesame oil. Then stir in chopped pickled ginger, red onion and sesame seeds.

7. GermanCook chopped bacon strips until crisp. Add cooked peas, shredded cabbage and a sprinkle of caraway seeds. Stir-fry until cabbage is wilted.

8. MexicanWhen rice is almost cooked, mix in uncooked peas along with finely chopped jalapeno peppers and sweet red pepper, plus a big pinch of ground cumin.

9. Light and CreamyToss hot cooked peas with just enough plain yogurt to coat them and lots of chopped fresh mint.

10. ItalianAdd a spoonful or two of pesto and slivers of oil-packed sun-dried tomatoes to cooked peas and mix in.

Instilling responsible food practices serve as the basis to help create a better Earth for future generations.

know your ingredients

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