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What to do with your vegetables

All about Peas

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How to shell peas
Each pod has two seams, a lighter coloured seam and a darker coloured seam.  Find the dark seam on your pea pod. 
Snap the end with the stem and flower and then pull back the thread to the end of the pod, which should split the pod open
Run your finger along the inside of the pod over a bowl and the peas will drop into place. Make sure to thoroughly rinse and clean your peas to remove dirt from the garden.

How to cook peas
Peas can be cooked in a variety of methods, making a delicious and versatile vegetable for your table. 

To microwave - Place 1 cup (150 grams) of peas into a microwave-safe dish. You can add more peas, but you will have to adjust the amount of water accordingly.
Cover the peas 2 tablespoons (30ml)of water.
Cover the dish with a sheet of plastic wrap. Be sure to seal the wrap tightly around the rim of the dish so that the steam does not escape
Cook the peas on HIGH until they are bright green. This will generally take between 2 and 5 minutes. Keep in mind that each microwave is a little different, and that some microwaves cook much faster than others. It might be a good idea to check your peas after 1 minute of cooking. The general cooking times for fresh  peas is 5 minutes.

To boil - Fill a pot with water and bring it to a boil. You will need 2 litres of water for every 750-1000grams of fresh peas.
Don't add any salt. This causes the peas to become tough. You can add a pinch of sugar, however; this will bring out their natural sweetness.
Add the peas and boil them, uncovered, for 1 to 3 minutes. After about 1 minute, test them for doneness and adjust your cooking time accordingly. The peas are done when they are bright green and tender. The cooking times for peas is: 2 to 3 minutes

Nutrition Facts
This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Protein, Vitamin A, Riboflavin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Thiamin and Manganese.

Nutritious Kale

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Super Carrots

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New, smaller carrots: Don't peel or cut. Simply scrub clean with a stiff vegetable brush. Cook whole.

Older, larger carrots: They can be scrubbed clean (in cold water) but if the skin is very blemished or the recipe calls for it, they can be peeled and scraped off too. It is advised that carrots should not be scraped or peeled if maximum nutritional content is to be retained; simply brush them if you're aware of their organic origins but do peel or scrape if concerned about pesticides. Cut off the green tops. Carrots can be sliced, diced or cut into julienne strips for cooking.

Grate the carrot where the recipe requires. In cooking, grated carrot is often used inside puddings, cakes and savory baked dishes.


How to cook carrots

Carrots can be eaten raw, if you wish or steamed or boiled.

To microwave

Steam Carrots. Place 500g thinly sliced carrots in a microwave-safe dish with 1 tablespoon water. Cover and microwave on high power until tender, 4 to 6 minutes. Uncover immediately

To boil

Fill an adequately sized saucepan half with water with 1/2 tsp salt. Chicken or vegetable stock can be substituted for the cooking water if you'd like to givet more flavor to the carrots. Bring the water/stock to the boil then add the carrots. Cover with a lid and bring back to boil - then turn down the heat and simmer for about 10-15 minutes, depending on how big your carrot pieces are.

Carrots should be tender, but not soft.

Nutrition Facts

The carrot is a root vegetable, usually orange in colour, though purple, black, red, white, and yellow cultivars exist. Carrots are a domesticated form of the wild carrot It is crunchy, tasty and highly nutritious. Carrots are a particularly good source of beta-carotene, fiber, vitamin K, potassium and antioxidants

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Kale is a popular leafy alternative to spinach, chard and savoy cabbage.

Feel free to mix up the greens you use depending on the season and the dish.
With just a little oil, salt and spice, you can make a healthier alternative to crisps in a matter of minutes.

Simply give it a wash and, if you prefer, strip the soft grean foiliage away from the thicker stems.

Nutrition Facts

Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It's also filled with so many nutrients, vitamins, folate and magnesium 

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