This week’s bag features Long Beans! Chewy and flavorful, long beans (also referred to as Chinese Snake Beans!) are quick growing pod-vegetable favorite in warm climates. Closely related to black-eyed peas, these tender and delicious legumes are rich in fiber, folates, vitamin C, vitamin A and other minerals including iron, copper, magnesium, calcium and manganese (source). They’re also super low in calories, with just 47 calories per 100g of beans, so you can gobble them up without hesitation!

Preparation

Everything you want to know about long beans:

• Long beans will keep in the refrigerator for 2 to 3 days, best in a closed plastic bag.
•  To prepare them, trim away the stem end and slice into desired lengths on the diagonal or straight across. Long beans are best trimmed before stir frying.
• Long beans can be stir-fried, stewed, braised, sautéed, shallow fried, and deep fried. With cooking, the long bean’s bean flavor intensifies.
• Stir fry until just tender crunchy.
• Steam or for 3-7 minutes until just tender.
• Braise for 20 minutes with other vegetables and meats, best in a garlicky or oniony braising liquid.
• Long beans can be served raw in salads or added to soups or stir-fried dishes.
• Long beans are low in calories, about 45 calories per cup, and rich in vitamin A and also contain vitamin C and potassium.

What else is in the bag?

Punalu’u Ahupua’a Farms members check here for this week’s bag items.

Try out these recipes!

This week’s bag features Avocado! Avocado is a green, pear-shaped fruit, sometimes referred to as an “alligator pear” because of it’s commonly bumpy green skin. These delicious fruits are loaded with healthy fats, fiber and nutrients, winning the approval of “new school” and “old school” health experts alike. Besides containing high levels of core nutrients like Vitamin K, C, B5, B6 and E, and folate, a single serving also contains more potassium than a serving of bananas! On top of that, eating Avocado can help you digest the nutrients offered in other foods you’re eating – certain nutrients actually need fat in order to be processed and absorbed by the body, and avocados offer a healthy dose of the monounsaturated fats that make that possible. Not to mention, they taste incredible and go good on top of pretty much anything. All in all, avocados are a superfood favorite!

See our Avocado Ingredient page to find out how to cut and prepare.

What else is in the bag?

Punalu’u Ahupua’a Farms members check here for this week’s bag items.

This week’s Vegetarian Meal Bag will be created by fresh Box.

Try out these recipes!

This week’s bag features Okra! Originally from Africa, okra is now widely used in cuisines such as Caribbean, Creole, Cajun and Indian. Ridged along its length, the green, slightly fuzzy pod contains rows of edible seeds that release a sticky liquid when chopped and cooked, which has led to it being used to thicken soup and stew recipes, such as Cajun gumbo, but it’s also served whole as a side dish. Its flavor is quite subtle, so it benefits from being cooked with strong, spicy ingredients!

What else is in the bag?

Punalu’u Ahupua’a Farms members check here for this week’s bag items.

This week’s Vegetarian Meal Bag will be created by fresh Box.

Try out these recipes!