Saltfish and gungo peas stew. - Contributed

Gungo peas is now selling at bargain prices compared with the Christmas season. Purchases should be made while the price is reasonable enough to allow you to freeze some for later use and to use to enrich your home-cooked meals. Peas and beans are part of the legume group, one of the essential food groups recommended for the Caribbean. Growing up in Somerton, St James, I remember when my grandmother used to send me to pick beans from the branches running along the fence so she could add them to the delicious soups and stews she made for our family.

You may have already made your ham bone soup, but gungo peas can make other soups that will leave your family members asking for more. My grandmother prided herself in a pumpkin, gungo peas and beef soup which became a Saturday favourite for family members and community folks. For Aunt Elsie, gungo peas soup was made using pig's tail and sweet potato, vegetables and cornmeal spinners were not forgotten.

Meatless dishes

In light of constraints on personal finances and for persons who want to consume little or no meat, meatless dishes fortified with nutrients found in peas and beans are an excellent option. Peas are economical and are lower in calcium and phosphorus than beans, but they provide similar levels of protein and carbohydrates. Peas are a good source of protein, B vitamins, magnesium, phosphorus, manganese, iron and potassium. Dried peas are an excellent source of fiber. Green peas are a good source of vitamin C, vitamin K and carotene.

Even though dried peas contain fewer nutrients than fresh peas, they are more calorie-dense due to their lack of water. Dried peas provide the same nutritional content and health benefits as common beans. Green peas provide just a little more additional nutrition and antioxidants.

Peas and beans exhibit great nutritional benefits, but they are not a complete food and should be combined with grains to form complete protein. Rice and peas is one such example and the goodness of food can be experienced in gungo peas vegetable one pot.

Lowering cholesterol

In addition to providing essential B vitamins, fiber, protein and iron, beans are excellent in reducing cholesterol, especially when used on a daily basis. Since beans are one of the richest sources of fiber they can actually help to lower bad cholesterol levels. When beans are combined with grains, nuts, or seeds they form a complete high-fiber vegetable protein.

Beans are ideal for a fat-restricted diet as most beans contain only two to three per cent fat and they contain no cholesterol. Most beans provide long-lasting energy because they contain at least 20 per cent protein and are high in carbohydrates.

GRANDMA'S THURSDAY BEEF STEW

INGREDIENTS

1lb beef stew, cut in bite-sized cubes

3 tablespoons vegetable oil

2 stalks scallion, beaten

2 onions, finely chopped

2 cloves garlic, minced

2 Irish potatoes, peeled and cubed

2 carrots, diced

1 turnip, chopped

1 cho-cho, diced

3 cups gungo peas, cooked

1 cup coconut milk

1 small bay leaf

12 pimento seeds

Slivers of Scotch bonnet pepper (optional)

Salt to taste

METHOD

1. Wipe the beef and cut in 1-inch pieces removing surplus fat.

2. Sauté seasonings and brown meat in frying pan and then place in a saucepan.

3. Add water, cover and simmer until tender.

4. Add vegetables and coconut milk and season with bay leaves, pimento, pepper and salt. Let simmer until thickened.

5. Serve with slices of white yam and cornmeal dumplings.

Beany Macaroni Quickie

INGREDIENTS

2 cups butter beans, cooked

1 cup shell macaroni

1 cup plum tomatoes, puréed

2/3 cup green sweet pepper, finely chopped

1/2 cup onion, chopped

1 clove garlic, minced

1/2 tsp salt [optional]

1/2 tsp white pepper

1 egg, well beaten

METHOD

1. Add the cooked butter beans to the drained macaroni.

2. Mix in the seasoning with the tomato purée, sweet pepper and egg.

3. Bake in a greased loaf pan at 375 F for 40 minutes.

4. Serve with a green vegetable salad

Serves 6