Fava Beans

Depending on where you hail from, bell beans, field beans, broad beans, horse beans, windsor beans – they are all names used interchangeably with Fava beans. From the family Fabaceae, third largest family which includes the peas, beans, pulses and legumes. Technically call Vicia fava – locally we call them Fava’s. If you appreciate the taste of rich buttery beans, fava beans can and should be a great addition to your menu and garden.
Fava’s are easy to prepare – treat them just like lima beans. For fresh ones – shell, rinse and then steam and butter, or braise with herbs,wine,butter combo. Fava’s are so versatile – they can be added to soups, cooked and pureed for dips and fillings, dried and spiced for tableside snacking. Flavorful, buttery in texture (think lima’s but better) – they add a wonderful nutritional texture to marinated salads, rice salads, ratatouille (or summer stew as we think of it here) – my favorite is steam, drain – then toss with butter and salt or dress with a combination of *EVOO and or butter and pinch of fresh chopped herbs – beans benefit from a pinch of savory, parsley or lemon thyme. They are an excellent addition to a multiple bean marinated salad for a cool summer salad treat.

Roasted Fava Beans (Salted) Roasted and salted fava beans are an exciting snack that you have got to try! A truly unique taste that will make your taste buds tingle with delight.

Fava beans are one of the oldest plants under cultivation, and they were eaten in ancient Greece and Rome. Broad beans have a long tradition of cultivation in Old World agriculture (Europe, Africa, Asia) being among the most ancient plants in cultivation and also among the easiest to grow. It is believed that along with peas, chickpeas, and lentils they became a staple of the early European diets as early as 6000 BC.

Easy to prepare – steam and butter, braise with herbs,wine,butter, add to soups, cook and puree, fry or dry and spice for tableside snacking. Flavorful, buttery in texture (think lima’s but better) – they add a wonderful nutritional texture to marinated salads, rice salads, ratatouille (or summer stew as we think of it here) – my favorite is steam, drain – then toss with 1 tbsp EVOO/butter and pinch of fresh chopped herbs – any single of the following herbs or your favorite mix of chives, savory, parsley or lemon thyme.

Easily grown because they have a rep as being hardy (cold tolerant) Fava’s can be planted early in the spring – the beans will be ready when temp’s get hot. Enjoy while they are young and tender. The young leaves of the plant are edible – either raw in salads or cooked like spinach. Fava’s can dried for winter use. In some climates beans are still often grown as a cover crop to prevent erosion and because they can over-winter. The additional bonus to the soil is they leave nitrogen as most legumes do. Fava beans can be affected by fungal diseases, such as rust or chocolate spot.

Interesting Facts:
Broad beans are rich in L-dopa, a substance used medically to treat Parkinsons disease.
Some also use fava beans as a natural alternative to drugs like Viagra – linking L-dopa & libido
In Peru and Columbia the dried fava’s are a snack is called habas saladas.
In Mexico dried fava’s are called habas con chile
In Thailand fava’s are called sator – which means open mouth nut.
Doubanjiang is a fermented bean paste used in chinese cuisine.

Cautions:
Broad beans are rich in tyramine and thus should be avoided by those taking MAO inhibitors.
Folks with G6PD should avoid raw broad beans which can induce hemolytic anemia. This potentially fatal condition is called “Favism” after the fava bean.

Cucumbers - english, armenian, lemon, burpless, pickling

Its summer and nothing is appreciated more than Cool! – So this months Vegetable of the Month (VOM) is the cucumber. Did you know that the expression “cool as a cucumber” has fact behind it – the inside of a cucumber can be as much as 20 degrees cooler than the outside temperature! The cucumber is member of the family “Cucurbitaceae” that produces squash, pumpkins and watermelon – all nice relatives, eh? Cucumber plants have large leaves that “canopy” over the fruit and can be grown on a trellis or frame. Cucumber fruit is cylindrical, enlongated with tapered ends. Cucumbers are usually divided into two groups – Slicers and Picklers. Lo-calorie, cucumbers are a good source of Vitamins A & C – calcium and iron.

Culinary wise, we can do so many things with cucumbers. Of course salads, relishes, sauces, pickles, as an appetizer base instead of a cracker, served as a side dish or in a dressing. At their best in summer – choose a cucumber that is enlongated but not too fat around the middle – the larger the circumference the more seeds you will have to deal with. It should be firm to the touch – avoid those with soft spots as it will not keep long. A yellow or white patch of lengthwise color is ok, this indicates that it has been grown on the ground.
Cucumbers match well with many ingredients, but here are some favorites, sour cream and dill, cucumbers and cilantro or dill is a taste treat. Cucumbers in yogurt is a greek tezaki sauce for lamb or pork.
Cucumbers minced with rice vinegar and red pepper flakes are a great asian dipping sauce for potstickers (link) gyoza. Cucumbers match well with cream cheese, feta cheese, garlic, lemon, mint, olive oil, parsley and tomatoes. Shrimp and cucumber in a pasta salad is a cool summer treat.

Historically, cucumbers have been cultivated for at least 3000 years in Asia. The Romans are credited with its distribution to Europe. Early records of cultivation were found in France from the 9th century. North America records show about mid 16th century. The list of varieties world wide is amazing – a small yellowish cucumber melon from India called dosakai to the two foot long “english varieties” – some variety is available year round at your local market.

Interesting Things about Cukes
Cucumbers are highly nutritious and are a good source of sulfur, silicon, chlorine potassium, sodium, magnesium, and fluorine.
Cucumbers are also said to help aid digestion and constipation.
Cucumbers are used by many people on the skin as a beauty aid.
Commercially grown cucumbers are often treated with approved waxes or oils to reduce water loss, reduce abrasion injury and enhance appearance.
Remember “cool as a cucumber” is not just an expression-the fact is the inside of a cucumber can be up to 20 degrees F cooler than the outside temperature.
Urban legend practices have arisen with regard to how bitterness may be removed from cucumbers. Among these a very common practice popular in India includes slicing off the ends of a cucumber, sprinkling some salt, and rubbing the now-exposed ends of said cucumber with the sliced-off ends until it appears to froth. Another such says to peel a cucumber away from the attached end.
Romans are reported to have used cucumbers to treat scorpion bites, bad eyesight, and to scare away mice.

Growing cucumbers is fairly easy if you follow a couple of basics. They are not frost tolerant – must be planted when soil temps are 60+ for best germination. The soil must also be well fertilized and deeply as cucumbers are voracious feeders. They also require regular watering – infrequent watering will cause fruit to stunt, yellow or deform all together – remember cucumbers are 90% water. Many varieties can be grown on a trellis or frame type structure – you train the tendril vines up the trellis as they grow. The trellis takes less space in the garden and usually distributes the sunlight more evenly. Cukes do not trail well over weed block fabric (it gets too hot) so cover the weed block with a layer of grass clippings from the mower. This helps preserve the watering, holds the soil temp more evenly and allows the vines to travel more. Usually the larger cucumbers grow, the more likely they are to loose their flavor or even become bitter. Pick them young and slender (they will have less developed seeds and be sweeter) and prompt picking ensures more fruit setting. Another hint is when harvesting – cut the vine just above the cuke itself rather than detaching it at the flower. It will store better this way and helps the plant not lose additional energy. Some varieties, like Armenian cucumbers are a light green, creased lengthwise (and they can be exceptionally long) and have an edible skin – they are actually an undeveloped melon! The varieties you normally see in the produce section are the dark green “burpless”or “straight eight” – and some stores will carry the “english” or seedless cucumbers. The variety “marketmore” variety grow well here, as do the “lemon” cukes.

Bell Peppers are a member of the nightshade family, which also includes potatoes, tomatoes and eggplant. Growing bell peppers here can be a bit tricky as they will not tolerate temperatures under 50. Best to start seeds indoors and transplant after temp’s are above 50 at night. The good news is they are generally ready for consumption after 70 days.
To choose peppers in the store look for specimens that have deep vivid colors and tight skin. They should be free of soft spots, blemishes or any darkened areas. Avoid those that have signs of decay including injuries to the skin or water-soaked areas – they will not keep well. The shape of the pepper does not generally affect the quality or taste. Store unwashed sweet peppers in the vegetable compartment of the refrigerator – if they are blemish free they should keep for up to one week. Sweet peppers can be frozen without first being blanched

Recipe ideas abound -
Steam and stuff with your favorite filling.
Add finely chopped bell peppers to tuna, chicken salad or shrimp salad.
A healthy stir fry idea: chopped peppers, celery and onions, then combine with tofu, chicken or seafood
One third of the “trinity” for creole or cajun cooking (along with onion and celery)-think gumbo!
Purée roasted and peeled peppers with sautéed onions to make a deliciously refreshing soup that can be served hot or cold. This puree works well as a sauce over fish for a nice change.
Serve sliced bell peppers are your favorite veggie tray-they add a brilliant color, and their crunchy texture is perfect complement for dips.

Interesting Facts:
*Paprika refers to the powdered spice made from the same fruit
*Bell peppers are the only pepper in the Capsicum family that does not produce capsaicin (heat in peppers)
*Good old Christopher Columbus – he is credited with bringing the pepper plant to Europe. The spanish called it pimento – the rest as they say is history!

Ok, ok…technically hominy is not a vegetable – it is a “grain” that eaten as a vegetable. Hominy comes is two colors, white and yellow and looks like a large individual corn kernels. Hominy is dried maize kernels that are treated with lime or lye to remove the germ and hulls, making them tastier and easier to digest. Commercial canned hominy has a slightly stronger scent compared to the traditionally prepared hominy.
Hominy is used to make grits, mashed fine to make masa or tamale dough. Used in menudo (tripe and hominy soup), bread, chili, casseroles and of course my ROM – Pozole.

Historically hominy has been around South America for a long time. Hominy has been documented from south Mexico and Guatemala from 1200 BC. Hominy was known as nixtamal because the process they used to treat the maize with an alkali is called nixtamalization. This is the corn that returned to Europe with Columbus. In Mexico they use lime water (calcium hydroxide) and in the USA they use lye water (sodium or potassium hydroxide) to achieve the same results.

In the USA early colonists were baffled by corn. They often would keep a samp mill and an ash hopper at hand. The samp mill was like a giant mortar and pestle made from a tree stump and wood block hung from a tree branch. The branch acted as a spring to crack the hard kernels of maize into a coarse meal. The ash hopper was a V shaped wooden funnel, they would pack wood ashes in the funnel and run water through to make lye – the lye was used to soften the hulls and make hominy. The colonists used the word samp commonly instead of hominy. The book below is an interesting read about the entire process.

Shucks, Shocks, and Hominy Blocks Shucks, Shocks, and Hominy Blocks

Leeks – You’ve seen em’ – those things in the produce department that look like green onions on steroids…And who names these things???? Leeks? They could have named them something less embarrassing…..Well who knows, leek could have meant something different back then, for the humble leek has been around for a long time…like being recorded from Mesopotamia times forward. Purportedly a favorite of emperor Nero. Leeks are from the onion family, and if you are not fond of the sharp taste of regular onions, or gastro-distress they can cause – know that leeks are much more well tolerated. The taste of a leek is very mild compared to standard onion.

Health wise, Leeks pack a bigger punch than their mild taste – low in sat fat, sodium and cholesterol – high in Vitamin A, C, K and B6, they also contain manganese, iron and folate. Leeks also assist in the disposal of uric acid from our bodies – beneficial to arthritis and gout sufferers. They are being investigated as to cancer fighting properties…not bad for a veggie, eh?

Leeks are an excellent soup vegetable. They make a wonderful standard soup the French call vischoysse, or potato leek soup. They are also a wonderful, mild flavor to add in stewing or braising roasts. They can be used in pies – especially meat based pies. The white part will almost disappear in broths, and will dissolve in pureed soups. A subtle taste, it is easily overwhelmed and melded. When preparing leeks for use, be sure to separate the green from the white (yes we eat the stalk) and quarter each length wise and rinse really well. They are grown in a sandy base that can accumulate in the overlapping layers as it matures.

Speaking of growing leeks – they do really well here. They are supposed to be a biennial (right, like hollyhocks!!) but once you have a patch established it will supply you with leeks, especially if you allow it to go to seed in fall. You can even mulch well in fall, cover and dig leeks from under the snow! Gardeners think winter leeks are sweeter than summer. Leeks really knows no season, so plan long range before putting in a patch. They prefer good drainage for maximum growth. I have noticed that beans don’t do especially well planted next to leeks. They grow wild in North Africa, Europe and the Middle East.

When buying leeks, look for crispness – if they are rubbery, they are old which is ok for soup but not preferred if you are prepping it for a vegetable side. The darker green the upper fan leaves are the more mature the plant, as a thicker stalk indicates also. Realize you are usually only going to use the white part, so let that help. Young, slim leeks are quite tender when cooked – try them as a side dish with butter – or mix them in your next onion grill for a more savory taste. If you are making soup, you can use the tops, too. Usually you strain the soup base to remove them, but the green part is an excellent source of beta carotene.

Interesting Facts:
The Leek is one of the nation emblems of Wales – traditionally displayed with a daffodil on St. Davids Day
Leeks don’t form “bulbs” like many members of the allium (onion/garlic) family.
Leeks are thought to reduce cholesterol and have some cancer fighting properties.
Leeks are good for those with arthritis.

How many kinds of onion can you think of? Lemme see, green onions, white onions, yellow onions, red onions, sweet onions (like walla-walla’s).. Do you think of onions as spicy, tangy, pungent or sweet? How many do you cook with? Rarely eaten on their own, onions are used world wide in many ways – they can be pickled, caramelized, powdered, chopped fresh or dry, stuffed, frozen or dehydrated.
Used extensively in cooked dishes, they can be consumed raw in relishes and salads.

Fundamental to many cuisines, from onion rings in the USA, to pickled onions in England and Australia’s fish and chip shops. Indian curries, one the vegetables essential to the cajun trinity or the French mirepoix. Basic veggie in soup stocks.

Historically, onions were probably cultivated in mass by Egyptians, along with leeks and garlic. They have even found royal mummies with onion traces. Greeks believed they “balanced the blood”. Romans used them as a tonic. By the middle ages they were a traded commodity, bartered for and gifted. The onion made its way to the America’s through Mr Chris Columbus in 1492.

They contain chemical compounds believed to have anti-inflammatory, anti-cholesterol, anticancer, and antioxidant properties and have been used medicinally throughout history. Prescribed as a treatment for bites, sore throats, blisters and boils – onions especially shallots have antioxidant properties.

There are so many recipes that use onions, some subtly as in the cheese and onion soup, or the Chicken caccitore posted this month – some additional subtle uses are stroganoff or in the Cream of Jalapeno Soup you would never know that there is onion in this soup. I know it sounds crazy, but it is one of my favorite soups

From Gumbo to Gyoza or potstickers- we cannot do without onions!

Caution – onions, especially onion powder is toxic to dogs and none too feline friendly either.

Those green spherical multiple units from the pod. Its one of those vegetable/fruit questions – yes, they are technically a fruit from a legume. There are different kinds of peas that we are all familiar with – garden peas(english), snow peas(sugar), snap peas, field peas (split peas)..and something called a southern pea, which is really a cowpea and grown like beans. There health benefits are numerous – low calorie, hi-fiber, loaded with vitamin A, C, K and Folic Acid – these are literally green gems for your diet.

Historically, peas have been a staple food for thousands of years – they are mentioned in the Bible and prized by ancient Romans, Greeks and Egyptians. More recently Louis 14th (of France) had them on his menu. The Dutch are credited with the development of the snow pea in the same era as Louis. Snap peas are a recent addition, being a cross between a garden and snow pea.

Frozen garden peas are an easy alternative during the winter and they do not lose a lot nutritionally from being frozen. Use peas in salads, stews, pasta’s. Snap peas in a lunch bag make a wonderful alternative to celery sticks. Mushy peas, split pea soup, peas with butter and mint, in green curry with chicken and basil (yummy – one of my favorite Thai dishes) – good in fried rice, too! Lots of ways to add the nutritional wonder of the peas -

Check out this breakdown – In a 1/2 cup of cooked garden peas – Only 67 calories!

Fiber 2.4 grams
Protein 4.3 grams
Vitamin A 478 UI
Vitamin C 11.4 mg
Folic Acid 50.7 micrograms
Potassium 217 mg
Magnesium 31 mg

Peas are an annual, cool weather vegetable. Only 60 days will bring a crop to your table. They prefer temperatures between 50 and 80 – so they are a great spring and fall crop. Peas will vine and be somewhat self supporting, but do best will a trellis or some type of support to cling to. They are a great “companion plant” in the garden and are compatible with carrots, cukes, turnip, radish, beans and herbs – they do not prefer to be planted next to onions or garlic. When buying peas, remember that younger is more tender – if the pods are scarred, or tough, chances are the peas inside will be starchy. What a wonderfully sweet way to add such value to your meals. Easily grown – even here in our little ol’ four letter state!

Interesting Facts About Peas

Peas are a good source of vitamin K – some of which our bodies convert into K2, which activates osteocalcin, the major non-collagen protein in bone – important to bone mineralization.

In China – the pea sprout and pea leaves are considered a delicacy

Peas contain purine – so individuals with kidney problems or gout may want to limit intake of purine-containing foods such as green peas

Although botanically peas are a fruit, it is treated as a vegetable in cooking

Cutest Pea Poem Ever -

I eat my peas with honey;
I’ve done it all my life.
It makes the peas taste funny,
But it keeps them on the knife.

Okra – It has some very popular relatives like cocoa, hibiscus and cotton – they are all members of the Mallow family of plants. The scientific name is Abelmoschus esculentus. The fruit of this plant are the okra pods – they are green, cylindrical, tapered and full of edible white round seeds. Okra is a source of b vitamins, folic acid, magnesium, potassium and vitamin C. Okra also contains a soluble fiber and the oil (from okra seeds) contains oleic acid and linoleic acid.

Abelmoschus esculentus is among the most heat- and drought-tolerant vegetable species in the world. It will tolerate poor soil and heavy clay and intermittent moisture. The pods are not very frost tolerant.
The products of the plant are mucilaginous, resulting in the characteristic “goo” when the seed pods are cooked. In order to avoid this effect, okra pods are often stir fried, so the moisture is cooked away, or paired with slightly acidic ingredients, such as citrus or tomatoes. The mucilage effect can also be much lessened when simmering the pods by adding vinegar. The cooked leaves are also a powerful soup thickener.

Orignally from tropical africa, it was introduced to the Egyptians and Moors in the 12th century – they used the word “arab” for okra. Distributed by sea it became popular throughout the Mediterranean countries. The slave trade brought the plant to the America’s. It was documented in Brazil in 1658 and was well established as a crop in Virginia by 1781as noted by Thomas Jefferson.

In use around the world – recipes abound – can’t make a gumbo without it! In southern USA is it commonly breaded and deep fried. Frango com quiablo (chicken with okra) is a Brazilian dish. In Nepal, okra is called Rom Toriya, commonly fried with tomatoes is a national dish. It is also an expected ingredient in Callaloo – the national dish of Trinidad and Tobago. In western India okra is one of the most popular vegetables of all and is often cooked in daily meals – generally stir-fried with spices and some sugar. Okra leaves may be cooked in a similar manner as the greens of beets. The leaves are also eaten raw in salads. Immature pods can be pickled.

Interesting facts:
Slaves roasted okra seeds to brew decaf coffee like beverage
Okra is called lady fingers in many countries
It has been used as a “cold remedy” The pods are a plentiful source of mucilage (the mucus-like substance that gives okra its characteristic slimy texture). Mucilage soothes irritation while reducing swelling and pain.

Easy to cultivate (yes, they even grow here in Utah), tasty, from warming to insanely hot depending on the variety – chili peppers add a whole new dimension to your dishes. They have a lot of nutritional value, including calcium, iron, magnesium, Vitamin A & C. No wonder most of the world’s cook use peppers in some way, fresh, dried, ground or smoked.

Here’s a rundown of the most common, locally available chili peppers.

Anaheim: Mild. Six to eight inches in size and bright, shiny green. Can be roasted and peeled, often stuffed or added to salsas.

Ancho: Anchos are mild to moderately hot and often soaked and ground for use in sauces. Sold dried (fresh they are poblanos). Dried anchos are flat, wrinkled, and heart shaped. They range in color from very dark red to almost black.

Cayenne: Hot – comes in a variety of colors green, yellow, orange, or red. Long, skinny, and wrinkled in appearance, 4-12″.

Cherry: Mild to medium hot. Round and red like a cherry. Sold fresh or pickled in jars.

Habanero: Insanely Hot! Typically orange but they can be green, red, or yellow. Uniquely shaped like a lantern and typically about 2 inches long. Can irritate skin on contact – use of gloves is recommended to handle these hot babies. Can be dried, sometimes called scotch bonnett.

Jalapeno: Hot with a bite – most often a deep green when mature but sometimes red. Use whenever recipe simply calls for hot chili peppers. They can be fresh or canned. When smoked, jalapenos are called chipotles.

Poblano: Medium. Poblano peppers are the deepest green, almost waxy looking. Great for stuffing. They can range to hot.

Serrano: Medium Hot to Very Hot. Sold red or mature green and about 1 to 3 inches in length (looks like a miniature jalapeno). Can be found canned, pickled, or packed in oil with vegetables. Often served in Thai or Mexican dishes.

Chili peppers have been used in cooking for a long time – there is archaeological evidence at sites located in southwestern Ecuador that chili peppers were domesticated more than 6000 years ago and is one of the first cultivated crops in the Americas that is self-pollinating. They were originally grown in the America’s – transported to the rest of the world through Asia, chili peppers spread rapidly into the islands on shipping routes and then to India, China, Korea, etc.

igourmet 1-lb. Chipotle Peppers in Adobo Sauce

Its known as maize to most of the world. Corn is a herbaceous plant domesticated in Mesoamerica and subsequently spread throughout the American continents. After European contact with the Americas in the late 15th and early 16th centuries, maize spread to the rest of the world.

Growing corn requires several things, did you know that it is genetically designed to require a certain number of days above 50 degrees to mature? Pollination involves the male tassles have their pollen carried by the wind to the female silk flowers to produce the kernels. They have genetically changed corn so much that there is actually is a stock center of maize mutants, The Maize Genetics Cooperation Stock Center, at U of Illinois, the collection of freaks is some 80.000 strong!

Used in many regions of the world, maize meal is made into a thick porridge in many cultures: from the polenta of Italy, the angu of Brazil, the mămăligă of Romania, to mush in the U.S. or the food called ugali, and mealie pap in Africa. Maize meal is also used as a replacement for wheat flour, to make cornbread and other baked products. Masa (lime treated cornmeal) is the main ingredient for tortillas and many other dishes of Mexican food.

Maize is a major source of starch. Cornstarch (maize flour) is a major ingredient in home cooking and in many industrialized food products. Maize is also a major source of cooking oil (corn oil) and of maize gluten. Maize starch can be hydrolyzed and enzymatically treated to produce syrups, particularly high fructose corn syrup, a sweetener; and also fermented and distilled to produce grain alcohol. Grain alcohol from maize is traditionally the source of bourbon whiskey. Maize is sometimes as the starch source for beer.

Recipes using corn are virtually endless – tamales are my favorite mexican use of cornmeal, a nice polenta side dish or check out the corn chowder that is the Recipe of the Month for November.

cautions
Maize contains lipid transfer protein, an undigestable protein which survives cooking. This protein has been linked to a rare and understudied allergy to maize in humans. The allergic reaction can cause skin rash, swelling or itching of mucus membranes, diarrhea, vomiting, asthma and, in severe cases, anaphylactic shock. It is unclear how common this allergy is in the general populace. – this according to Wiki.

Interesting facts:
In the tropics with their long days and shorter nights, the corn can grow so tall so quickly that it produces no seed.
In Peru, purple maize is made into a soft drink called chica morada. Chicha is the alcoholic version of fermented purple maize.

Corn smut is also known as cuitlacoche in Mexico and South America, where it is served as a delicacy.

Delicacy?? I guess...but UGLY for sure!