Wash before eating. Pods are low in fiber Snap pods and eat with the peas inside

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1 PEAS Peas are a member of the legume or bean family. Peas can be eaten fresh or cooked by steaming, sautéing, or stir-frying. Pea plants develop pods that enclose fleshy seeds. Pod thickness depends on the variety. Rinse and shell green peas in large pods right before cooking. Pull the string from the pod, open the pod, push out the peas. Fresh green peas should be refrigerated to keep their sugar from turning to starch making them less sweet. Trim the stem from the snow peas prior to cooking. Store in the refrigerator in a plastic bag for 2-3 days. Eat them as soon as possible. Garden Smooth starchy seeds in a pod which is removed before eating May be dried, used in dishes like split pea soup Remove the string and stem end from small, flat, sugar snap peas prior to eating. Wash before eating. All cooking methods should be done quickly to retain as many nutrients as possible. Snap Peas Pods are low in fiber Snap pods and eat with the peas inside Snow Peas Harvested as flat, tender pods- before peas develop Great in stir-fry to avoid over cooking Sout h Dakot a St at e Univer sit y, Sout h D a kot a c ount i es, a nd U.S. D epa r t m ent of Agr i c ul tur e c ooper a t i ng. Sout h Dakot a St at e Univer sit y adheres t o AA/E E O gui del i nes i n offer i ng educ a t i ona l pr ogr a m s a nd s er v i c es. This mat er ial was f unded by USDA's S uppl em ent a l N ut r i t i on As s i s t a nc e Pr ogr a m (S N AP ). Publication:

2 Nutrition Notes Niacin is also known as vitamin B3. It is known to help the digestive system, skin, and nerves to function. It also helps the body with converting food into energy. Niacin is also found in other legumes, dairy products, eggs, fish, nuts, lean meats, and poultry. It may be especially helpful for maintaining correct cholesterol levels. Find recipes & videos at igrow.org Sugar Snap Peas with Toasted Sesame Seeds Ingredients 1 tablespoon peanut oil 1 teaspoon low sodium soy sauce 3 mushrooms, sliced (1/2 cup) 1-2 tablespoons toasted sesame seeds 2 cups sugar snap peas or snow peas cut in half Directions 1. Wash the peas and remove the ends and strings. 2. Slice the mushrooms. 3. Measure out the soy sauce and sesame seeds. Set aside. 4. Heat oil in wok or large skillet. Use medium-high heat. Add mushrooms and stir-fry them until they are light brown. 5. Add peas and stir-fry them until they are crisp-tender. About 2 minutes. 6. Add the soy sauce. Stir. Cover and cook for one more minute. 7. Sprinkle with toasted sesame seeds. Yields 4 servings. Nutrition Facts per Serving: Calories 90; Fat 6g; Cholesterol 0mg; Sodium 115mg; Carbohydrates 8g; Fiber 2g; Sugar 3g; Protein 3g Sources:

3 PEAS Peas are members of the legume or bean family. Pea plants develop pods that enclose fleshy seeds. Pod thickness depends on variety. Refrigerate fresh green peas to keep their sugars from turning to starch. Store in the refrigerator in plastic bag for 2-3 days. Eat them as soon as possible. Peas can be eaten fresh or cooked by steaming, sautéing, or stir-frying. If pods are large, shell peas before cooking. For medium, edible pods, be sure to trim the stem before cooking. For small flat snow peas, remove the string and stem end. Cooking quickly, as in stir-fry, retains nutrients. Find recipes & videos at igrow.org South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. Publication: This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP).

4 Sugar Snap Peas with Toasted Sesame Seeds Ingredients: 1 tablespoon peanut oil 1 teaspoon low sodium soy sauce 3 mushrooms, sliced (1/2 cup) 1-2 tablespoons toasted sesame seeds 2 cups sugar snap peas or snow peas cut in half Directions: 1. Wash the peas and remove the ends and strings. 2. Slice the mushrooms. 3. Measure out the soy sauce and sesame seeds. Set aside. 4. Heat oil in wok or large skillet. Use medium-high heat. Add mushrooms and stir-fry them until they are light brown. 5. Add peas and stir-fry them until they are crisp-tender. About 2 minutes. 6. Add the soy sauce. Stir. Cover and cook for one more minute. 7. Sprinkle with toasted sesame seeds. Yields 4 servings. Nutrition Facts per Serving: Calories 90; Fat 6g; Cholesterol 0mg; Sodium 115mg; Carbohydrates 8g; Fiber 2g; Sugar 3g; Protein 3g Sources:

5 Peas South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP).

6 Peas South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP).

7 Sugar Snap Peas with Toasted Sesame Seeds PEAS Ingredients 24 samples 32 samples 48 samples Samples: 2 Pea Pods (1 oz.) serving Peanut oil Mushrooms, sliced Sugar snap peas or snow peas (cut in half) Low-sodium soy sauce Toasted sesame seeds 1 Tablespoon 4 mushrooms 2 ½ cups 1 ½ teaspoons 1-2 Tablespoons 1 ½ Tablespoons 5 mushrooms, 3 cups 2 teaspoons 2 Tablespoons 2 Tablespoons 7 mushrooms 4 ½ cups 3 teaspoons 3 Tablespoons Directions: 1. Wash the peas and remove the ends and strings. Slice the mushrooms. 2. Measure out the soy sauce and sesame seeds. Set aside. 3. Heat oil in wok or large skillet over medium-high heat. Add mushrooms and stir-fry them until they are light brown in color. 4. Add peas and stir-fry them until they are crisp-tender (about 2 minutes). Add the soy sauce and stir. 5. Cover and cook for another minute. Then, Sprinkle with toasted sesame seeds. Materials needed: Sampling Display Instructions Table/tablecloth Garbage can/paper bag Paper towels/wet wipes/plastic gloves Ingredients used in the recipe Paper plates or cups, plastic forks or spoons Spoon, fork, spatula for serving Recipe video (optional) org/m/article/pick-it-try-it-like-it/ Pick it! Try it! Like it! produce sign as table tent Pick it! Try it! Like it! flyer or recipe card Food allergy sign on table Notes: Prepare Sugar Snap Peas with Toasted Sesame Seeds. Do not overcook. Transport to the store in a warm crock pot. Wear hair tied or clipped back. Wear plastic gloves when serving food. Place only a few samples at a time on small paper plates and provide forks. Ask parent s permission before children may sample. Ask them if they use peas often in their meals. Ask them if they could use this recipe. Remind them that beef or chicken can be added to this recipe to make a great stir-fry. South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. This material was funded by USDA's Supplemental Nutrition Assistance Program (SNAP). Publication: