You just with less meat and meatless meals and dried beans and fresh vegetables, it's really possible to eat really well if you put the time into it.

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Picnic tables will groan underneath the weight of piles of cole slaw, potato salad, baked beans, fresh tomatoes out of the garden and spectacularly decorated red, white and blue cupcakes.

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Inside the cool Swrve Mussette messenger bag, I found a Porlex mini grinder, an Aeropress coffee press, paper filters, a stirrer, a scoop and a bag of Tonx Ethiopian Wottuna Boltuma fresh roasted beans.

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And this is the time of year to find fresh lima beans at farmer's markets, where knowing shoppers grab them up, hurry home and shell the pods right before throwing the tender beans into boiling water.

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When Tam is not roasting his beans himself, he relies on local micro-roaster Fresh Coffee and Tea (based in North Point) for top-quality beans.

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These days my pack is filled with a small container of olive oil, dried herbs, salt and pepper and fresh fruit rather than packets of dehydrated beans and rice or bags of quick-cooking oatmeal flavored with desiccated strawberries.

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French beans and mange tout may be the staple of a gourmet's supermarket basket, but according to the Fresh Produce Exporters Association of Kenya, these luxury vegetables that account for more than two thirds of Kenya's vegetable exports to supermarkets are not consumed by the domestic market.

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