March 11th, 2010 - Barbara Feiner
Rising grocery costs and concerns over toxic pesticides have led many organic consumers to start home vegetable gardens.
The task is easier than you may think, and you don’t need an expansive plot of land to enjoy nature’s bounty. Many popular veggies can grow in containers or compact spaces.
Here are three ideal choices for newbies and seasoned gardeners alike.
Tomatoes
Commonly considered vegetables, tomatoes are actually fruits. They can, however, be an integral part of a vegetable garden.
Tomatoes are high in cancer-fighting lycopene and other antioxidants. There are also myriad varieties to tempt your palate.
Tomatoes can be planted after soil has thawed and there’s no other chance for frost. They’ll require plenty of sunlight. Fruit will be available to harvest toward the latter part of summer.
Pick up some heirloom and exotic seedlings from the Tomatomania collection.
Peas
Peas grow inside the pods of legumes. These plants like moist soil that drains well.
Water frequently, but make sure soil doesn’t become flooded if you want peas to flourish.
Consider growing Chinese pea pods so you can whip up Garlic Snow Peas with Cilantro straight from the garden.
Peppers
Peppers come in so many varieties that it’s easy to find ones that appeal to your personal culinary tastes.
They generally thrive in soil that’s high in magnesium. Adding compost and Epsom salt to soil can help achieve the environment peppers desire.
FYI: Red bell peppers have significantly more beta-carotene and vitamin C than green bell peppers.
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March 8th, 2010 - Barbara Feiner
Snow peas, also called Chinese pea pods, are often overlooked as a highly nutritious organic vegetable.
A 1-cup serving of whole snow peas has only 26 calories and 0 fats, while meeting the following daily requirements:
- Vitamin C: 63%
- Vitamin A: 14%
- Iron: 7%
- Fiber: 3 g
Steaming snow peas, or cooking them in an oil that’s low in saturated fat and free of trans fat, is one of the best ways to reduce your risk of heart disease. In today’s recipe, canola oil is a best bet.
All of the ready-for-spring ingredients should be available at your local natural and organic food store.
Garlic Snow Peas with Cilantro
Makes 6 servings (1/2 cup each)
3 teaspoons canola oil, divided
3 cups fresh (or frozen and thawed) snow peas, patted dry and trimmed
4 medium cloves garlic, minced
1/4 teaspoon salt
1/4 to 1/2 cup chopped fresh cilantro leaves
- Working in two batches, heat 1½ teaspoons canola oil in a large skillet over medium-high heat. Add half of the snow peas; cook 3 minutes or until just beginning to brown on edges, using two utensils to toss easily. Add half of garlic and cook 30 seconds, stirring constantly. Set aside on a separate plate.
- Repeat with remaining 1½ teaspoons canola oil, snow peas and garlic.
- When cooked, return the reserved snow peas to skillet; add salt and cilantro, and toss gently, yet thoroughly. Serve immediately for peak flavors.
Nutritional Information (per serving): 45 calories, 20 calories from fat, 2.5 g total fat, 0.2 g saturated fat, 0 mg cholesterol, 100 mg sodium, 4 g total carbohydrate, 2 g dietary fiber, 2 g sugars, 2 g protein
Recipe and photo courtesy of canolainfo.org
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