Extension: nutrition + veggies = peas in a pod
By CORNELL COOPERATIVE EXTENSION

The Cornell Cooperative Extension last week served portions of an English pea salad at the Bath farmers market. Recipe on page 2

BATH - The Cooperative Extension nutrition booth featured peas last week at its nutrition booth at the farmers market in Pulteney Park.

Peas are an early harvest crop. They do not tolerate hot weather, so they are often planted early in the spring and ready for harvesting in the home garden by the Fourth of July. Green peas are second only to lima beans as a fresh vegetable source of protein. They are a good source of vitamin A, vitamin C, folate, iron, and phosphorus.

What to look for in peas

• Purchasing: At the market, choose peas that have been stored at a cool temperature, with pods that are firm. Avoid peas in overlarge pods and those that are wilted or scarred. Plan on buying about a pound of peas in the pod for every cup of shelled peas you want.

• Storage: For the sweetest flavor, serve peas as soon after picking or buying as possible. As peas age, the sugar content turns to starch, making the peas less sweet. Store all peas in the shell in the crisper section of your refrigerator in a perforated plastic bag. Use within two days.

• Preparation: Shell peas just before cooking or serving. Shell peas by pressing pods between thumb and fore finger to open and with your thumb, scrape out the peas. Place in a colander and rinse. Do not eat pods from green peas.

• Serving: Eat raw as a snack or in salads. To cook or steam, place in a saucepan with a small amount of cold water. Cover and cook 5-8 minutes or until tender.

• Nutrition Facts: Peas are rich in vitamin A and C, Thiamine, riboflavin and potassium. Remember that by cooking in the smallest amount of water possible, the less vitamin C, thiamine and riboflavin will be lost as they are water soluble.

Extension's Market Chef, Jon Sterlace, said this week was by far their busiest day at the market. There were more vendors, and in just a few hours he gave away nearly 200 samples. "Most people liked the peas," he said. "They liked the fact that it was easy to prepare and that it used ingredients they already have at home." The word spread quickly through the market about the pea salad. Visitors were seeking out the Cooperative Extension booth looking for a sample of pea salad.

Jon enjoys highlighting a fruit or vegetable that might need a little more exposure to the public. He also uses produce for his recipes from the vendors at the market. This shows Steuben County how they, too, can work their healthy menus around what is currently in season.

Jon says promoting local produce is the main reason for having sample recipes at the market. "We can support our local farmers and teach people to choose fruit and vegetables instead of candy and soda." Jon meets a lot of people at the market. This week he talked to a group of people in their 20's who were interested in additional nutrition education. They wanted to get healthier and lose weight.

Extension Horticulture Educator Stephanie Mehlenbacher offers a few special tips for planting peas. This crop prefers cool, damp weather. They should be planted in early spring as soon as soil temperatures are above 40F and moisture is adequate. They require full sun or partial shade and need a well-drained fertile soil that is high in organic matter. Peas like a pH between 6.0 and 7.0. Gardeners can put seeds directly in the garden or field. Plant seeds deep if the soil is dry, and plant shallow if the soil is wet. A second planting can be done 8-10 weeks before the first fall frost date

With July almost here, Stephanie reminds gardeners to monitor their plants for Japanese Beetles. July is also the time to dig up a square foot of sod and check for grubs. If there are 10 or more per square foot, the area needs treating. Another sign of grubs is if birds and skunks are prevalent in your yard. For additional gardening and pest questions, call the Master Gardener Hotline at Cooperative Extension on Tuesdays and Thursdays from 10:00 a.m. to 12:00 p.m. The number is 607-664-2307.

The Cooperative Extension Recipe of the Week is:
English Pea Salad
Makes six ? cup servings
2 cups green peas, lightly
cooked and drained
1 cup thinly sliced celery
1 cup unpeeled chopped red
apple
2 tsp. minced green onions
3 tbsp. reduced fat
mayonnaise
3 tbsp. nonfat plain yogurt
1 cup shredded reduced fat
sharp cheddar cheese

Combine peas, celery, apple, and onion in a medium bowl; set aside. Combine mayonnaise, sour cream, and cheese; pour over pea mixture, tossing gently. Cover and chill.

For more information on Vegetables for Health the Pyramid Way, check out the following link: http://www.umext.maine.edu/ onlinepubs/ PDFpubs/4256.pdf. Check back at the Bath Wednesday Farmer's Market on July 9. Jon says cherries and string beans will soon be ready for harvest and for creating more healthy recipes

STD/HIV clinics

The Steuben County Public Health and Nursing Services will sponsor free HIV and Sexually Transmitted Disease clinics, by appointment only as follows:

• From 9-11 a.m. July 3 at the Steuben County Public Health and Nursing Services Clinic Rooms, County Office Building, 3 East Pulteney Square, Bath.

• From 9-11 a.m. July 17 at the Steuben County Public Health and Nursing Services Clinic Rooms, County Office Building, 3 East Pulteney Square, Bath.

• from 9-11 a.m. July 31 at the Steuben County Public Health and Nursing Services Clinic Rooms, County Office Building, 3 East Pulteney Square, Bath.

Theses clinic services are available to all residents of Steuben County for HIV couseling and testing and for testing and treating sexually transmitted diseases.

For an appointment or information, call the Steuben County Public Health and Nursing Services at the Bath office at 664-2438.