Our Vegies

Broad Beans

These beans are rich in protein, fibre and vitamin A.  If picked young can be cooked and eaten pod and all.  If matured then remove the beans from the pod.

Kitchen Ideas
  • Toss broad beans, red onion, cucumber and goat or feta cheese in a garlic dressing
  • For a warm winter salad mix mint, pecorino, broad beans and crispy bacon
  • Boil the beans lightly and eat with butter, pepper and salt
  • Make a dressing of white wine vinegar, chives, anchovies, mint and olive oil, then toss it through the warm cooked beans

This vegie contains cancer-protecting phytonutrients, as well as fibre, vitamins and minerals.

Kitchen Ideas
  • Use radishes to add crunch to salad sandwiches
  • Mix tomatoes, fennel, radishes, cucumber and salad leaves and stir through a mustard dressing
  • Radish can be added to green salads
  • Dip radishes in ricotta cheese for a quick snack
Bok Choy

Contains a wealth of vitamins C, A, and K, and excellent sources of calcium, magnesium, potassium, manganese, and iron.   Vitamin A, for instance, is essential for a properly functioning immune system, while vitamin C is an antioxidant that shields the body from free radicals. Bok choy supplies potassium for healthy muscle and nerve function, and vitamin B6 for carbohydrate, fat, and protein metabolism.

Kitchen Ideas
  • The entire vegetable can be used, and is often added raw to salads for a satisfying crunch
  • In soups, the leaves and stalks should be chopped and added separately, since the stalks take longer to cook
  • Shredded, it makes great coleslaw
  • Can be steamed or boiled, but the stir fry method of cooking seems to release the best flavor

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