Local farmers are producing delicious vegetable crops that
are new to our area.
Traditionally grown in Asia, sweet beans, pea shoots and
baby corn have caught the attention of Puget Sound farmers.
Certain varieties grow well in our climate, as demonstrated in Washington
State University (WSU) test plots managed by Carol Miles, Ph.D.,
Agricultural Systems Agent in Lewis County.
These are considered high value crops, benefiting the farmer by
not only demanding a good price, but by utilizing side-products of two of
the vegetables already grown – peas and sweet corn. In an effort to
create demand for these fresh, hand-picked vegetables, WSU
Cooperative Extension, with financial support from the King County
Agriculture Commission, has developed consumer information brochures
and recipe cards that are now available.
The brochures contain information on selecting, storing
and preparing each vegetable, as well as nutritional information and
tasty recipes. This series of “Food from the Field” brochures and
recipe cards can be found at most Farmers Markets throughout King
County, either from farmers who are selling the products or at Master
Gardener information tables. They can also be obtained by calling the WSU
King County Cooperative Extension office at (206) 296-3900 or
(800) 325-6165, Ext. 6-3900 or the WSU Lewis County Cooperative
Extension office at (360) 740-1212. The consumer brochures are
also available on the Web at: king.wsu.edu/Ag/agpubindex.htm.
These Asian vegetables are nutrient-dense, packed with
beneficial phytochemicals and taste delicious. The following is a
brief summary of each vegetable.
Sweet Beans: An easily digested, sweet-tasting
soybean without a “beany” taste;
sometimes called edamame. Quick to fix – just boil 3 – 5 minutes, remove from
pod, then eat as a snack as they do in Japan, or sprinkle with olive oil
and serve as a side dish, or toss into soup, stir-fry or salads. Packed
full of health-protective phytoestrogens, along with calcium, iron,
potassium and the B-vitamin, folate. The phytoestrogens play a role
in fighting heart disease, preventing hormone-related cancers
and osteoporosis in women, and prostate cancer in men. Sweet beans
are typically harvested July through September although this year
harvest just started in mid-September.
Pea Shoots: The choice leaves and tendrils of pea plants make
a delightful “green” to add to salads or stir-fry – with none of the bitter
taste usually associated with greens. Flash-cook them with garlic for
a real taste treat. Pea shoots are brimming with vitamins A, C, K
and folate as well as certain phytochemicals,
especially carotenes, which may be powerful disease fighters. Pea shoots
are harvested from the growing point of any garden pea plant, but
particularly snow peas. This allows growers to harvest a second product
from their pea vines. Look for them in fall, spring and early summer
when daytime temperatures remain below 65 degrees F.
Baby Corn: Fresh baby corn is a flavorful, appealing addition
to salads, pasta, soups and other favorite dishes. Marinated, it
keeps several weeks in the refrigerator. Baby corn is a very immature ear
of corn, so its nutrients are similar to those found in regular corn, but
in lesser amounts. Farmers harvest these secondary ears which
usually don’t mature anyway, thus giving them an additional product
from their corn stalks. Watch for baby corn mid-August through
mid-September.
Chefs at area restaurants are beginning to utilize these
unusual local vegetables, developing recipes and serving them to guests.
The Washington State Restaurant Association has highlighted
each vegetable in its summer issues of News Update which are mailed
to members statewide. When chefs and consumers use local produce,
it strengthens and enhances the community in these ways: a)
keeps small farmers in business and supports the local economy,
b) preserves farmland and open space, c) conserves natural resources –
less fuel used in transportation and packaging, d) preserves the
environment with responsible use of water, fewer farm chemicals and less
air pollution.
Washington State University Cooperative Extension and the
King County Agriculture Commission urge consumers to visit
farmers markets regularly and look for the Puget Sound Fresh label in
the produce section of grocery stores.