Ox tail is the common name for cow’s or beef tail. It comes sliced in thick pieces and is used in a variety of cuisines. It makes a nutritious bone soup or stew, which is rich in fat, protein, B vitamins, and minerals, such as iron and zinc. The fat, cartilage, bone marrow, and collagen add to the flavor. These nutrients also provide nourishment for the joints, immune system, growth, skin elasticity, and repair of tissues. Its gelatine content is beneficial for gut flora, which helps to reduce inflammation.
When slow-cooked as in a soup, stewed, or braised for a long period of time, the meat becomes very tender. When cooked with vegetables, it is tasty and particularly beneficial in cold weather.
Select pieces that are lean, fresh, and bright red in color. They can be stored in the fridge for a few days or frozen for up to 4-5 months.
Peas and other legumes belong to the plant family known as the Fabaceae, which is also called the bean or pulse family. The garden pea was one of first crops to be cultivated by humans, thousands of years ago. They were first grown in the Himalayan plains of NW India, the Middle East, and the Mediterranean basin. There are three types of commonly eaten peas: garden or green peas (Pisum sativum), snow peas (Pisum sativum var.macrocarpon) and snap peas (Pisum sativum var. macrocarpon ser.cv.), which are a cross between the garden pea and snow pea. Peas are one of the few members of the legume family that are sold and cooked as vegetables. Legumes are plants that bear fruit in the form of pods enclosing seeds we know as beans.
The nutritious, leguminous green pea is rich in fiber; protein; phytonutrients, such as saponins; minerals, such as manganese, copper, phosphorus, molybdenum, and zinc; and vitamins A, B, C, K, and small amounts of ALA (omega 3) and vitamin E . The fiber and nutrients in peas provide cardiovascular benefits and help regulate blood sugar levels. Peas contain a significant amount of lutein, which helps prevent macular degeneration and lowers the risk of cataracts. Peas are a good source of phenolic acids and a polyphenol called coumestrol, which has been shown to decrease the risk of stomach cancer. In fact, peas are loaded with antioxidants, anti-inflammatory nutrients, and alpha and beta-carotenes. Their anti-inflammatory phytonutrient, saponins, pisumsaponins 1 and 11, and pisomosides A and B, are found almost exclusively in peas. Peas also have the ability to chelate metals and inhibit linoleic acid oxidation.
Peas are agriculturally very beneficial for the soil because they are “nitrogen fixing.” This means that with the help of the soil, they can take nitrogen gas from the air and convert it into a more complex and usable source for the plant or tree. This, in turn, eliminates the need for nitrogen fertilizers.
Peas compliment soups, gluten-free pasta, rice, and many ethnic recipes. Fresh or frozen petite/baby green peas are preferred for their sweetness, tenderness, and flavor.
Select peas that are bright green, firm, and plump. Fresh peas can be blanched for one or two minutes and then frozen. Frozen peas can last in the freezer from 6-12 months.
When buying frozen peas, select brands that contain low or no sodium.
Originating thousands of years ago in central Asian and Middle Eastern countries, carrots belongs to both the Umbelliferae and Apiaceae families. This popular root vegetable comes in orange, yellow, or purple and grows from two inches to 3 feet. All colors belong to the same genus and species of plant, Daucus carota. Different colors contain different varieties of antioxidant phytonutrients. Purple or red carrots are rich in anthocyanin; orange carrots are rich in betacarotene; and yellow carrots are rich in lutein. Carrots are a good source of antioxidants, such as carotenoids, hydroxycinnamic acids, and anthocyanindins.