Kefe is the Swiss name for sweet peas or snow peas. The technical term is Pisum sativum saccharatum. The crunchy, sweet pods with the small seeds are not yet grown commercially here, but are available as imports.
Here’s what you should know about kefe
Kefe is the Swiss name for sweet peas, or snow peas. Kefen are undemanding in terms of soil quality and climatic conditions. They are found in North America, Europe, India and Africa. Sowing takes place between the end of March and the end of June, depending on the variety. The young shoots grow quickly and soon develop flowers. While these are still closed, sweet peas self-pollinate. Since snow peas are the vegetables that are not yet fully mature, they are harvested continuously, from May to August. Snow peas differ from other peas in that they do not form an inedible parchment sheath inside the pods. Therefore, they are completely edible – usually with the exception of the string along the pod. They taste good raw, steamed and fried. The unusually sweet taste also makes snow peas very popular with children. Most importantly, they eliminate the slightly mealy mouthfeel of other peas. Instead, the seeds are barely formed and are almost as crunchy as the entire pod. Sweet peas are among the oldest cultivated plants. Nevertheless, they are grown in our country almost exclusively for our own consumption, which works well both in the garden and in the balcony tub. It is only necessary to ensure adequate watering. Emperor pods grow bushy and reach a height of about 60 to 100 centimeters. Tall varieties are usually held up with a trellis. The very large leaves partially cover the fruits, which makes harvesting a bit tedious. On the other hand, they are well protected from birds that like to help themselves to them. The name emperor’s pod is of historical origin: in 1433 there was a decree in England that allowed the consumption exclusively by the nobility. Louis XIV had a pea garden planted in Louvre Park and enjoyed the fresh vegetable instead of the previously dried one. In Austria, a project is underway for the cultivation and selection of old seed varieties.
Importance for health
Kefen are among the healthiest vegetables. Unlike other and mature legumes, they have little bloating effect. Instead, they have a particularly high fiber content. Anyone who wants to eat a diet rich in fiber should therefore not do without the sweet pods. Such a diet not only promotes digestion, but also flushes more toxins from the body. This purifying effect is expressed in an overall good condition, less stress on the liver and a smooth complexion. The protein content of snow peas is also very high. Therefore, they can have a positive effect on cholesterol levels. For a diet for weight loss snow peas are very suitable. Not only are they low in calories, but they can also curb chocolate cravings because of their sweet taste. The carbohydrates are nutritious and satiating for a long time. The many vitamins and minerals are also very healthy and beneficial during a diet, because they strengthen the immune system and provide vitality. Especially the iron content has a positive effect on weakened people. The abundant potassium dehydrates the body.
Ingredients and nutritional values
100 grams of sugar snap peas have only 68 calories. A little half (21.5 grams) of the 41.2 grams of carbohydrates is fiber. Almost as high is the protein content with 20 grams. On the other hand, the fat content of the kefen is very low at just under 3.5 grams. Vitamins present in significant quantities are E with 2.28 milligrams, niacin with 3.1 milligrams and especially C with 9.4 milligrams. The snow peas also contain a lot of minerals. These are mainly potassium with 810 milligrams, calcium with 124 milligrams, magnesium with 155 milligrams and phosphorus with 407 milligrams per 100 grams of raw material. The iron content of just under 7 milligrams is also significantly higher in snow peas than in most other vegetables.
Intolerances and allergies
Kefen is a healthy food. Nevertheless, intolerances have been identified that prohibit certain individuals from eating snow peas. People with pea allergies should avoid snow peas at all costs. This also applies to allergies to mugwort pollen; here a cross-reaction with peas can occur.Patients with histamine and/or salicylic acid intolerance do not have to give up sugar snap peas completely, but they should only consume them in moderation. Sugar snap peas do not have the flatulent effect of other legumes, but those with a sensitive digestive tract are better off avoiding the sweet pods. Since the vegetable has a dehydrating effect, all dishes should be consumed with sufficient water.
Shopping and kitchen tips
Sugar snap peas are harvested in the summer months. In our country, they are rarely found. However, at very well-stocked greengrocers, in some supermarkets, as well as in organic food stores, they can be had. When buying kefen, the country of origin should be taken into account; vegetables from developing or emerging countries are often contaminated with pesticides – organic quality is therefore always preferable. Freshness can be recognized by the fact that the pods are green and crisp and squeak slightly when rubbed together. While supermarkets offer the emperor pods shrink-wrapped, they are also available in bulk from retailers. Crops are easy to grow in your own garden and on your balcony. Seeds are available at nurseries and online retailers. The vegetables should be processed as quickly as possible, otherwise the pods acquire a bitter taste and the valuable ingredients are lost. They will keep for about three days in the crisper, provided they are wrapped in a damp cloth. Kefen can also be frozen well. To do this, immerse them in boiling water for three minutes after cleaning and then place them in ice water. They can be kept in a freezer bag for up to two years. If you want to eat them raw afterwards, you have to thaw them slowly; otherwise it is enough to cook them briefly in boiling water.
Preparation tips
Kefen taste good in many ways of preparation: raw as a salad and steamed or roasted as a vegetable. They enrich many other dishes with their sweet flavor. Tender meats such as poultry go very well with them. Tuna, salmon and scampi are also popular with it. When combined with young carrots and asparagus, the tenderness comes out particularly well, both in salads and as a vegetable garnish. Contrasting flavors work very interesting: Combined with dark meat, chili and even spring onions, delicious dishes are possible. When cooking, be careful not to leave the snow peas in the pot or pan for too long, so that the crisp freshness is still noticeable when eating.
