Produce Tips

General Information

Garlic is a member of the Allium family (which also includes leeks, shallots and onions). Individual cloves act as seeds and grow underground into a new head of 6-8 cloves. Dating back over 6,000 years, garlic is native to Central Asia, and has long been a staple in the Mediterranean region, as well as a frequent seasoning in Asia, Africa, and Europe. Even though Garlic is a common edition to American dishes today, wild garlic only grows in Central Asian countries like Kyrgyzstan, Tajikistan, Turkmenistan, and Uzbekistan. However, in the early history of the Old World, garlic grew in areas of China, India, Egypt, and the Ukraine. In Egypt, garlic was so highly-prized, it was even used as currency.

Health benefits

Garlic is not only delicious, it is also considered a “super food.” Each clove contains a significant amount of the trace mineral manganese. It is necessary to incorporate a only a small amount of this nutrient in the diet, but manganese is extremely important for helping to maintain bone health and prevent osteoporosis. Manganese also helps with controlling blood sugar and can help those with diabetes to manage their symptoms. In many studies, garlic has also been shown to improve cardiovascular health, by reducing blood triglycerides and total cholesterol. Garlic contains a substance called Allicin, which holds anti-bacterial properties similar to the effects of a weak penicillin. Some of its common medicinal uses include treating allergies and tonsillitis.

Storing & Cooking Information

Handling: You do not need to peel garlic cloves first if you are roasting them whole; the cloves will slip from their skins after cooking. To make peeling easier, simmer the garlic in water for thirty seconds to loosen the clove from the paper. To easily peel garlic when chopping, smash individual cloves with the side of a chef’s knife and then peel.

Storing: Garlic should be stored in a cool, dark, dry and well-ventilated place.  If stored properly, it will last several months. Warm temperatures encourage it to sprout. Peeled cloves can be refrigerated for short time. Keep in airtight container to avoid garlic odor passing to other foods.

Freezing: For longer term storage, garlic can be minced and covered/blended with olive oil and placed in small airtight container and frozen.

General Information

Garlic scapes provide delicate garlic flavor and are available in the early spring.  The garlic scape is the stem from which the seed head of the hardneck garlic bulb is formed. As the bulb begins to grow and mature, the garlic stalks lengthen and the scape begins to curve.  The scape has a great deal of flavor, although the stalk never reaches the same level of intense garlic flavor as the bulb. Garlic scapes are very tender when young and should be harvested before they start to harden. 

Crushed garlic scapes can be used in place of garlic in most recipes, providing more of a fresh, green, taste with less bite than regular garlic cloves.   Garlic scapes work well chopped and added raw to salads, salsas, dips, guacamole, marinades, pesto, dressings, mashed potatoes, and a topping for pizza or baked potatoes.  For a tasty new take on garlic bread, mix chopped scapes into softened butter and toast under the broiler.

Health Benefits

Garlic scapes, like most other members of the allium family, provide numerous health benefits. Certain compounds found in garlic and garlic scapes may help to reoxygenate blood and maintain healthy tissue and organs. Garlic scapes also contain a component that blocks certain enzymes that are responsible for breaking down bone tissue, thus protecting against osteoarthritis. In addition, garlic scapes are high in antioxidants, have anti-cancer properties, and prevents against oxidative stress that may cause damage to the liver and kidneys. 

Storing & Cooking Information

Handling: Chop the tender stalks and use like you would garlic on in any recipes.  While you can eat the whole scape, some people remove the stalk tip and pod, because they are more fibrous than the stalk. 

Storing: Garlic scapes keep well in a plastic bag in the fridge for two to three weeks. They will keep for a few days (and will look beautiful) in a glass with a little cool water in it, on the counter in a cool room. Change water daily.

Freezing:  Store chopped garlic scapes (no need to blanch) in an airtight container in the freezer to enjoy this seasonal treat all year long.

Tips: Here are some helpful cooking tips that you may not know about Garlic Scapes. You can use garlic scapes to make pickles or a pesto. They can also be dried or dehydrated. If you are interested in developing your garlic scapes (while they are still in the ground), it is important to harvest them by cutting them about inch above the ground instead of cutting the tips off of the whole plant. This will minimize the strain on your scapes and allow your garlic bulbs to develop. 

General Information

Otherwise known as scallions, green onions are young onions eaten before the bulb develops. Both the green and white parts are edible, although some recipes only call for one part. Green onions are the oldest and most used ingredient in Chinese cooking and they are the only member of the onion family commonly used in Japanese cooking. Try them in stir-fries, egg dishes, on top of potato salad, in sandwiches spreads or dips.

Health Benefits

Green onions are high in Vitamin K, which is crucial for growth, development, and maintenance of strong bones. Those deficient on Vitamin K are more prone to Osteoporosis. A single stalk of green onion can provide about 16-22% of the recommended Vitamin K. Green onions are also rich in photochemical which can help to support the immune system.

Storing & Cooking Information

Handling: Rinse scallions in cold water and snip off anything floppy.

Storing: Scallions will last 2-3 days wrapped in a damp towel or in plastic bag and put in hydrator drawer of the refrigerator.

General Information

Leeks are a member of the onion family and have a subtle, sweet flavor and a delightful color and have long been treasured in Europe and the Mediterranean.  Thought to be native to the Mediterranean area and Asia, leeks have been cultivated for more than 3,000 years and have long been popular in Europe.  After the children of Israel left Egypt, leeks were one of the foods mentioned in the book of Numbers in the Bible as being greatly missed.  In France, the leek is known as poireau, which interestingly enough is also a derogatory term meaning “simpleton.”  European chefs call leeks “poor man's asparagus.” Asparagus is actually a distant relative of the leek, residing in the same Lily family as onions.

Storing & Cooking Information

Handling: Leeks must be very well washed before use; they almost always contain a good amount of grit. Trim off the root end and trim any hard green leaves. Make a long vertical slit through the center of the leek, starting about one inch from the root end and cutting all the way to the green end.

Storing: Leeks will last up to 2 weeks if refrigerated with the roots attached and unwashed. Wrap lightly in plastic to avoid spreading aromas.

Freezing: To freeze leeks, cut into slices or whole lengths. Seal in airtight bags, freeze, and use within three months. To preserve flavor, do not thaw before cooking further. Use frozen leeks for soup within three months.

General Information

Onions are a kitchen staple. There are many varieties, but for cooking purposes, onions are pretty much interchangeable.  Strongly flavored, onions have a strong bite that decreases as they are cooked. Try slicing them raw into salads, pickling, or adding them to soups, stews, or casseroles. 

Onions grew in Chinese gardens as early as 5000 years ago and they are referenced in some of the oldest Vedic writings from India. In Egypt, onions can be traced back to 3500 B.C. By the Middle Ages, the three main vegetables of European cuisine were beans, cabbage and onions. In addition to serving as a food for both the poor and the wealthy, onions were prescribed to alleviate headaches, snakebites and hair loss. They were also used as rent payments and wedding gifts.  Native American Indians used wild onions in a variety of ways, eating them raw or cooked, as a seasoning or as a vegetable. Such onions were also used in syrups, as poultices, as an ingredient in dyes and even as toys.

Health Benefits

Onions, like all members of the allium family, are rich in sulfur-containing compounds which help prevent cancerous cells from growing. Though onions have not been as thoroughly researched as other alliums (such as garlic), there is strong evidence that these sulfur-compounds may also act in anti-clotting capacity and help reduce cholesterol. Similar research has shown that the same sulfur-compounds may aid in supporting bone density and may decreasing chronic inflammation. 

Storing & Cooking Information

Handling: To peel, cut a thin slice off both ends, then make a shallow cut from one end to the other, just through the skin and top layer of flesh; peel off both together.

Storage:  Onions should be stored in a cool, dry and ventilated place. Warmth and moisture will cause sprouting. Store cut onion in airtight container in fridge and use quickly. Onions and potatoes should be stored separately in a dry, dark place in paper bags, boxes, or baskets.  If stored in a dry cool place (50 to 60 degrees), they will keep for months.

General Information

In the United States, the spring onion refers to a fresh onion that has started to form a bulb but is not yet fully mature.  In many Asian countries, the term spring onion in synonymous with a green onion or scallion.  Since onions, unlike many other vegetables, are edible at many different parts of their life cycle, you can enjoy them when they are small but still have more of a bite to them than scallions or let them mature in the field until they are a full size sweet or storage onion.  

Spring onions can vary in size and shape, depending how long they are left to grow. They can be just thicker than a scallion or nearly softball-size. The green stalks are edible and can be used like scallions (although they have a stronger flavor).  Spring onions can function as a slightly hotter substitute for scallions and are delicious sliced thin and sautéed with fresh vegetables or are a great addition to stir fries.

Storing & Cooking Information

Handling: Trim off the roots and peel the onion’s outer layer if damaged. If you are using only the bulb, slice off the green tops and reserve them for another use.  If you are cooking with the entire onion, including the tops, split it lengthwise into halves if the onion is thicker than a child’s marker; slice it into quarters if the bulb is larger than a golf ball.

Storing:  Store spring onions in the refrigerator, loosely covered with a plastic bag. Spring onions are fresh and they have high moisture content, so try to use them within a week.

General Information

Amaranth, also known as callaloo or pigweed, belongs to the Amaranthus genus of herbs and comes in a myriad of colors.  Leafy vegetable amaranth comes in green, purple, red, and gold and is cultivated in many countries throughout the world, concentrated in tropical and warm temperate climates.  Amaranth is an ancient food of the Aztecs and Mayans of Central America and of India as well. The Aztecs included amaranth in their religious rituals. It has the same crop success and yield as commonly used grains like rice and holds a similar nutritional value to quinoa, which makes it a particularly interesting crop.  Some species are weeds, while others are consumed as vegetables and cereals.  All parts of the amaranth plant are edible.  

Leaf amaranth is regularly consumed throughout Asia, Africa, the Caribbean and Greece. In India, Amaranth is made into a popular dal called thotakura pappu or steamed, mashed and seasoned with salt, chilies and cumin. In China, the leaves and stems are stir-fried to make yin choi. In Nigeria, as in other parts of East and West Africa it is a crop that is revered for its nutritional content, resilience during droughts and economy. In the Caribbean amaranth leaves are known as callaloo and are used to makes soups.  The leaves are fragile and should be cooked right away.  Use amaranth instead of spinach, Swiss chard and kale.  The young leaves require less cooking than spinach, have a more mellow flavor and lend a pleasant pink tint to soups and stew.  For salads, use the tiniest leaves in small quantities.  When used in soups, many cultivars impart a pleasant pink color. 

Health Benefits

Amaranth is gluten free, it lowers cholesterol levels, lowers blood pressure, reduces inflammation and eases pain for chronic conditions like diabetes and heart disease. It also has valuable antioxidants that protect your immune system against cancer. In addition, it is high in protein and fiber, a good source of iron, magnesium, vitamin B6, phosphorus, and folate. As individuals age, the ability to absorb these nutrients decrease over time and thus should be incorporated into the diet as much as possible. 

Storing & Cooking Information

Handling:  Older or tough parts of the stems should be removed; otherwise, the entire plant is edible.  Rinse well before cooking.  Amaranth is stir-fried, cooked in soups, steamed, and, in its youngest, most tender form, eaten raw in a salad.  It can replace spinach in any recipe but note that amaranth will cook a little faster than spinach.

Storing: Amaranth greens should be treated as you would any other greens: pick fresh, not wilted greens free from blemishes and discoloration, wash thoroughly, and keep refrigerated for up to several days.  Wilted greens are often just dried out which can still occur even if the greens remain in constant refrigeration.  Revive them by submerging the wilted greens in cold water and putting it in the refrigerator overnight.

Freezing: Boil trimmed amaranth for 2-4 minutes and cool in ice water.  Strain greens and place in freezer bags. 

Tips: This green can be cooked in many ways. It sometimes acts as an addition to a much larger recipe, but can also function as a green. When cooking a big bunch of amaranth by themselves, the cooking water is usually discarded because of the oxalic acid that dispels from the green. This acid prevents the zinc and calcium from being absorbed in the body. 

General Information

Also known as pak choi or spoon cabbage, bok choy is one of the most popular Chinese leafy greens. In most common types—white-stemmed, green-stemmed, and “soup spoon”— both leaves and stems are edible. One of the most delicately flavored Asian greens, bok choy is good for stir-frying (in oil, with garlic and soy sauce), braising, or simmering in soups.  Choose unblemished leaves and firm stalks for best results and blanch before stir-frying. 

Our World PEAS farmers grow a wide variety of bok choy, and also produce related varietals like komatsuna, tatsoi, and Tokyo Bekana (also known as spey).  Komatsuna is very similar to bok choy in taste and appearance.  Tatsoi leaves are very delicate, and are delicious raw in salads, or stir fried over very high heat for just a minute or so.  Tokyo Bekana can easily be mistaken for lettuce, due to its light green color, but is a fantastic green to stir fry or use in place of bok choy. 

Several varieties of Chinese cabbage have been cultivated for over six thousand years in China. They were a common part of the diet in southern China by the 5th century. The Ming Dynasty pharmacologist Li Shizhen studied the Chinese cabbage for its medicinal qualities.  They were introduced to Korea, where it became the staple vegetable for making kimchi. In the early 20th century, it was taken to Japan by returning soldiers who had fought in China during the Russo-Japanese War.

Health Benefits

Bok choy is low in calories but still packs a nutritional punch. It contains high amounts of vitamin ­C, which improves immune response and decreases inflammation. Bok choy is also a good source of vitamin K, a nutrient important to bone health and the prevention of osteoporosis. Additionally, many studies suggest that cruciferous vegetables, which include bok choy, may decrease the risk of certain cancers, especially lung, colon, and prostate cancer.

Storing & Cooking Information

Handling: Examine the ends of the bok choy/komatsuna/spey/tatsoi; cut off any brown spots.  Break the bok choy into pieces. Clean each stem thoroughly to remove any dirt.  When very small, baby bok choy can be cooked whole.  If large, halve lengthwise.

Storing: Asian greens can last up to 1 week if wrapped in damp towel or put in plastic bag in hydrator drawer of fridge.

Freezing: These tender plants do not freeze well.

General Information

Broccoli raab is a non-heading broccoli-like vegetable that resembles broccoli florets on long, thin stems. Sometimes called rapini or Italian turnip, broccoli raab is not actually related to broccoli.  Originally cultivated in the southern Mediterranean, broccoli raab is closely related to turnips, which is probably why the leaves look like turnip greens.  In the 1920s, broccoli raab was first introduced in the US and is most widely consumed in Italian and Asian communities. 

Broccoli raab has a slightly bitter flavor, so some people prefer to quickly blanch it prior to sautéing.  It is an excellent source of vitamins A and C, as well as fiber.

Storing & Cooking Information

Handling: Clean it as you would other greens, removing the bottom portion of the stems which appear tough and washing thoroughly. Trim off the tough stem ends.  If the stems are extra thick, use a vegetable peeler to remove the skin, and then halve the stems lengthwise before cooking.

Storing: Seal unwashed broccoli raab in a plastic bag and gently close the bag, leaving the seal open slightly.After that, place broccolu raab in the crisper drawer of your refrigerator.  Broccoli raab will last 3-5 days stored in plastic bag in hydrator drawer of fridge.

Freezing: Wash thoroughly and cut off woody stems. Blanch (plunge into boiling water) for three minutes.  Chill in ice water, drain off excess water, place in freezer bags (removing as much air as possible) and place in deepest part of the freezer.

General Information

Collard greens were likely domesticated 5,000 years ago, and it is now grown throughout the world. They were developed from species that originated around the Mediterranean Sea. Collard greens are popular throughout East and southern Africa, but less common in Central Africa. Leaf cabbage is the most popular leafy vegetable in the highlands of Kenya and surrounding countries. Most Americans know collards as a side dish popular in the southern U.S.  The southern classic, collard greens have large dull leaves with a thick round stalk. The stem can be peeled and cooked separately or with the leaves.

Health Benefits

Like most cruciferous vegetables, collard greens are packed with nutrients. Collard greens contain high amounts of antioxidants, which eliminate free radicals that cause cancer. Collards are also an excellent source of vitamin A, a nutrient important to maintain night vision as well as prevent cataracts and macular degeneration. Additionally, collard greens provide a significant amount of vitamin K, which improves bone health and can decrease risk of bone fracture and osteoporosis.

Storing & Cooking Information

Handling: When ready to use wash thoroughly. Greens tend to have dirt and grit clinging to the leaves. Swish through several changes of cold water. If the stems are thick, strip the leaves, chop the stems, and start cooking them a couple of minutes before the leaves. To easily cut the leaves, roll them up and cut across the role. 

Storing: These are sturdy greens that keep well, especially if you wrap them in plastic. They are unlikely to rot but will begin to turn yellow after a few days; try to use them before that happens.

Freezing: Wash and remove any damaged pieces.  Drop into boiling water for four minutes, cool the collards immediately in ice water, drain thoroughly and place in freezer bags.  Remove air from the bag (to prevent freezer burn) and place in your freezer.

General Information

Kale is a leafy green vegetable that belongs to the Brassica family, a group of vegetables including cabbage, collards and Brussels sprouts and is one of the most nutritionally dense foods you’ll find. Kale is often called a “superfood” because it is packed with nutrients such as calcium, potassium, beta carotene, and other antioxidants. Kale shines as a cold-weather crop and is at its most flavorful and tender in the colder months – the winter frost only makes it sweeter.  There are many different varieties of kale, including the popular, hearty winter or, red and white Russian, and lacinato (also known as Tuscan or dinosaur kale).

Kale is an incredibly versatile green, and can be used raw in salads, sautéed/steamed/braised, or roasted into crunchy kale chips. The tough stems and ribs should be removed before the greens are cooked. Kale can be substituted for spinach in most dishes (with longer cooking time).  Try it in soups, pasta sauces, stir-fries, omelets, or sautéed as a side dish. Blend this nutrient rich green in a smoothie with fruit—the kale flavors don’t stand out, but you still get all the benefits!

Health Benefits

Kale is a so-called “super food” because of its myriad health benefits. A single serving (one cup) contains more than a day's worth of vitamin A requirement, which is important for eye health and the immune system. It is also full of vitamins K, C, and B6 as well as manganese, copper, calcium, and magnesium. One cup of cooked kale contains 1000% more vitamin C than one cup of cooked spinach! It also has a significant amount of antioxidants that can help prevent cancer. Kale can reduce inflammation, being able to fight arthritis, asthma, and other inflammatory illnesses. It is low in calories, high in fiber, and has zero fat! Kale is one of the most nutrient dense foods in the world. To get the full health benefit of kale, it should be eaten with a fat source, like olive oil, which improves the absorption of the nutrients.

Storing & Cooking Information

Handling:  Kale's curly leaves provide multiple traps for dirt, so it should be cleaned carefully. Wash kale in a deep bowl of cold water, stirring it a bit to release the grit, then lift it out. Pour out the water and refill the bowl with fresh water. Repeat until you no longer see any grit in the water.

Storage: Kale will last up to 1 week if wrapped in a damp towel or plastic bag and placed in the hydrator drawer of the fridge. You may notice the flavor increase in bitterness with longer storage, especially when it's stored after 5 days. Only wash the kale when you are ready to use it as washing before storage will promote spoilage.

Freezing: Wash and remove any damaged pieces.  Drop into boiling water for a few minutes, cool the kale immediately in ice water, drain thoroughly and place in freezer bags.  Remove air from the bag (to prevent freezer burn) and place in your freezer.

Tips: Kale is incredibly versatile and can be used in all kids of recipes. You can kale by itself or with other vegetables, prepare it in a salad, blend it in a green smoothie for an extra healthy kick, or even bake it into a snack.

General Information

Also known as Chinese chives, Nira, or ku chair, garlic chives are a fantastic addition to any stir fry or soup, or can be used on their own for a tasty dish.  Flat narrow leaves and a decidedly garlic flavor identify this herb commonly used in Asian cooking.  Garlic chives do not taste or look like what we call chives, and are cooked as a vegetable in the areas in Asia where they are most commonly grown. There are three forms: green leaf, yellow or blanched, and flowering.  Garlic chives are commonly steamed whole, simmered in broths, stirred into thick soups, or cooked gently with vegetables. These tender leaves become sweet and plump when cooked with a liquid.

Every part of the garlic chive plant is edible, from its small bulb to its flat (not hollow, like other chives') stems to its white blooms and even its tiny black seeds. Use both stalk and leaves of this mild garlicky-flavored vegetable as you would onions, chives, or green onions. Like other members of the garlic and onion family, garlic chives contain a sulfur-rich mustard oil that aids digestion and helps promote the flow of blood.

The Chinese have been growing and cooking with garlic chives for at least 3,000 years, but the popularity of this herb with the pretty white flowers extends beyond China.  Japanese cooks call garlic chives “nira” and use them frequently in meat and seafood recipes.  Most South Asian chefs would not consider a noodle stir-fry dish complete without adding chopped fresh garlic chives for a bit of extra flavor.
 

Storing & Cooking Information

Handling: Garlic chives are usually best added to a dish at the last minute.  Remove any wilting leaves, wash, and chop.

Storing: Refrigerate in a plastic bag to keep for about a week.

General Information

Native to India, mustard greens are now cultivated all around the world and can be widely used in a range of cuisines.  Many of our farmers from Cambodia grow several plantings of mustard greens, especially in the cooler spring and fall weather mustard plants prefer.

Wash these often-sandy greens very well before cooking, and treat them as you do broccoli raab, collards, or kale.  Mustard greens are a bunching green from the Brassica family (the same family as kale, collard greens, cabbage, broccoli and many other favorite vegetables) and are very popular in Asian and Mediterranean cuisines. Mustard greens can be sautéed quickly with garlic and oil, added to soups, used as a spicy addition to salads, or braised.  When the plants are left to go to seed, the mustard seed can be collected and used as a spice. 

Mustard greens pair well with rich meats such as pork, lamb and sausages, creamy sauces, aged and melting cheeses, apples, peaches, cucumbers, citrus, vinegars (especially apple cider and rice), nuts like pistachios and hazelnuts, herbs and spices including cumin, cilantro, dill, garlic, and fennel.

Storing & Cooking Information

Handling: Wash all dirt or grit from leaves and stems.  Place the mustard greens in a large bowl of water and swish them around with your hands.  Cut off any discolored or woody parts.

Storing: Mustard greens should be stored in a plastic bag in the refrigerator. They should keep fresh for about three to four days.

Freezing: Wash and remove any damaged pieces.  Drop into boiling water for three minutes, cool the greens immediately in ice water, drain thoroughly and place in freezer bags.  Remove air from the bag (to prevent freezer burn) and place in your freezer.

General Information

Spinach is a cool weather crop that is locally available in the Northeast from March to May and September to October. Spinach belongs to the same family as chard and beets.  Spinach is thought to have originated in ancient Persia (Iran). Spinach made its way to China in the 7th century when the king of Nepal sent it as a gift to the country.

Calorie for calorie, leafy green vegetables like spinach provide more nutrients than any other food.  Spinach is an excellent source of beta carotene, vitamin C and folate. Two cups raw chopped spinach contains about 13 calories.

Storing and cooking information

Handling: Wash well, in several changes of water. Remove very thick stems. Don't chop before cooking, or you'll lose little pieces in the cooking water.

Storing:  Pre-washed and spun greens in a sealable bag or plastic container lined with a dry paper towel in the refrigerator for up to 3 weeks (spinach has a long shelf life if stored properly). Excess moisture causes rot. Cut greens perish more quickly if stored wet in a plastic bag

Freezing: Wash and remove any damaged pieces.  Drop into boiling water for three minutes, cool the spinach immediately in ice water, drain thoroughly and place in freezer bags.  Remove air from the bag (to prevent freezer burn) and place in your freezer.

Tips: Spinach is a unique green as it stays nutrient dense when steamed. However, it’s important to remember that if it’s overcooked, the spinach will lose nutrients. Spinach is also known for radically reducing its volume after being cooked. For example, 10 oz. of raw baby spinach will allow 4 side salads to be made. On the other hand, 10 oz. of cooked baby spinach will only yield 2 servings.

Note: Curly Spinach will not cook down as much

General Information

Sweet potato greens are the mildly flavored leaves of the sweet potato plant, often eaten in Asia and Africa. While sweet potatoes are more often grown for their edible tubers in the United States, in many parts of Asia and Africa, sweet potatoes are grown, at least in part, for their edible greens.  The greens are edible raw but are a bit strong in flavor.  Try sautéing them in the place of spinach, adding them to stir-fries, or chopping them finely and adding them to salads. 

The sweet potato dates back to prehistoric times, likely originating in the tropical climates of Peru and Ecuador.  These vines have a delicate texture and can be used similarly to spinach or turnip greens.  Like turnip greens, sweet potato greens are slightly bitter and tough, so are best prepared in a way that reduces that bitterness. In southern cooking, bitter greens are boiled for ages; you can vary this by using only enough water to cover the greens, bringing it to a boil, throwing in some salt and the cleaned, roughly cut greens, and boiling for 5-7 minutes. Then remove the greens and run them under cool water, chop finer, and use in any recipe. You can then sauté them lightly with garlic, a splash with vinegar, a bit of molasses, and add a little Bragg’s amino acids or soy sauce to get the flavor that meat imparts.

Storing & Cooking Information

Handling: Wash and chop sweet potato greens as you would other hearty greens. When looking for sweet potato greens, look for sweet potatoes with dark flesh, and deep green leaves (these are the ones with the most nutrients). 

Storing: When washing the greens, uses small amounts of water and subsequently, wrap them in a damp paper towel, cover them in a plastic bag with small holes, and place in the crisper drawer of your refrigerator. This will allow the greens to keep for several days.

Preparing: In order to prepare sweet potato greens to ensure maximum nutritious value, it is important to follow these steps when preparing sweet potato greens:

• Rinse and chop the leaves into large chunks and remove the stems.
• Use a minimal amount of water to reduce nutrient loss
• Heat oil (with water) in pan and add greens
• Cover and simmer for 3-5 minutes
• Remove from heat, drain, and serve immediately

Tips: Sweet Potato Greens can be stir-fried with fresh ginger, sesame oil, and lemon juice. Stir-frying cooks food quickly and helps reduce nutrient loss. The Māori people of New Zealand often use sweet potato broth to treat acne. These greens also pair nicely with brown rice or whole grain pasta.

General Information

Swiss chard is a very popular leafy green, popular in Mediterranean cuisine. It is thought to have originated in Sicily.  Chard is actually an older, leafy variety of the beets- it just doesn’t grow the big root tip, and instead, is cultivated for the tender greens.  The leaves of Swiss chard are shiny, green, and ribbed.  The stem color varies between white, yellow, and red, depending on the cultivar.  When eaten raw, chard is bitter, but cooking removes this bitterness.  They can be harvested when the leaves are young and tender or when they are mature and tougher.  Swiss chard can be used instead of spinach or kale in most recipes. Like kale and spinach, chard is full of valuable nutrients, including vitamins A and C, as well as potassium or fiber.

Health Benefits

There are numerous health benefits to Swiss chard. For example, this green is known for regulating blood sugar levels, lowering blood pressure, detoxifying the body, and preventing heart disease. Swiss chard has also been known to prevent various types of cancer, improve digestion, and boost the immune system. This versatile green is valuable to the protection and structure of bones and brain strength.

Storing & Cooking Information

Handling: Wash it well.  If the stems are very thick, strip the leaves from them before proceeding so you can cook the stems a few minutes longer.

Storing: Chard is best when fresh but will last 2-4 days in the fridge wrapped in damp towel or placed in plastic bag and in the hydrator drawer.

Freezing: Wash and remove any damaged pieces.  Drop into boiling water for three minutes, cool the chard immediately in ice water, drain thoroughly and place in freezer bags.  Remove air from the bag (to prevent freezer burn) and place in your freezer.

Tips: Swiss chard is very versatile and can be eaten in variety of ways. It can be served raw as a salad, cooked, or sautéed in a number of dishes. When served raw, Swiss chard can be quite bitter. This flavor, however, disappears after it is cooked, resembling the consistency and soft taste of spinach (but slightly more subtle). 

General Information

Also known as Spinach mustard, Spoon mustard, or Rosette bok choy, Tatsoi is one of the most popular Chinese leafy greens. In most common types—white-stemmed, green-stemmed, and “soup spoon”— both leaves and stems are edible. One of the most delicately flavored Asian greens, more delicate than bok choy. Tatsoi is good for stir-frying (in oil, with garlic and soy sauce), braising, or simmering in soups.  Choose unblemished leaves and firm stalks for best results and blanch before stir-frying. Tatsoi leaves are very delicate, and are delicious raw in salads, or stir fried over very high heat for just a minute or so.  

Several varieties of Chinese cabbage have been cultivated for over six thousand years in China. They were a common part of the diet in southern China by the 5th century. The Ming Dynasty pharmacologist Li Shizhen studied the Chinese cabbage for its medicinal qualities.  They were introduced to Korea, where it became the staple vegetable for making kimchi. In the early 20th century, it was taken to Japan by returning soldiers who had fought in China during the Russo-Japanese War.

Health Benefits

Tatsoi has very beneficial nutritional value. This include a significant amount of calcium and Carotenoids (which are important for healthy eyes). Tatsoi is also known for being one of the best natural sources of vitamin C. In addition, Tatsoi has anti-cancer effects and boosts the human immune system. 

Storing & Cooking Information

Handling: Examine the ends of the bok choy/komatsuna/spey/tatsoi; cut off any brown spots.  Break the bok choy into pieces. Clean each stem thoroughly to remove any dirt.  When very small, baby bok choy can be cooked whole.  If large, halve lengthwise.

Storing: Asian greens can last up to 1 week if wrapped in damp towel or put in plastic bag in hydrator drawer of fridge.

Freezing: These tender plants do not freeze well.

General Information

Also known as pak choi or spoon cabbage, bok choy is one of the most popular Chinese leafy greens. In most common types—white-stemmed, green-stemmed, and “soup spoon”— both leaves and stems are edible. One of the most delicately flavored Asian greens, bok choy is good for stir-frying (in oil, with garlic and soy sauce), braising, or simmering in soups.  Choose unblemished leaves and firm stalks for best results and blanch before stir-frying. 

Our farmers grow a wide variety of bok choy, and also produce related varietals like Komatsuna, tatsoi, and Tokyo Bekana (also known as spey). Komatsuna is very similar to bok choy in taste and appearance.  Tatsoi leaves are very delicate, and are delicious raw in salads, or stir fried over very high heat for just a minute or so.  Tokyo Bekana can easily be mistaken for lettuce, due to its light green color, but is a fantastic green to stir fry or use in place of bok choy. 

Several varieties of Chinese cabbage have been cultivated for over six thousand years in China. They were a common part of the diet in southern China by the 5th century. The Ming Dynasty pharmacologist Li Shizhen studied the Chinese cabbage for its medicinal qualities.  They were introduced to Korea, where it became the staple vegetable for making kimchi. In the early 20th century, it was taken to Japan by returning soldiers who had fought in China during the Russo-Japanese War.

Storing & Cooking Information

Handling: Examine the ends of the bok choy/komatsuna/spey/tatsoi; cut off any brown spots.  Break the bok choy into pieces. Clean each stem thoroughly to remove any dirt.  When very small, baby bok choy can be cooked whole.  If large, halve lengthwise.

Storing: Asian greens can last up to 1 week if wrapped in damp towel or put in plastic bag in hydrator drawer of fridge.

Freezing: These tender plants do not freeze well.

General Information

Water spinach is not a relative of traditional spinach, but rather a swamp-thriving native of tropical India (it can also be cultivated on dry land). Water spinach, also known as morning glory, swamp cabbage, or water convolvulus, is a versatile vegetable used in almost every Asian cuisine.  Water spinach is an herbaceous aquatic or semi-aquatic perennial plant of the tropics and subtropics.  Almost all parts of the young plant tissue are edible, but the tender shoot tips and younger leaves are preferred. In Asia, water spinach is stir-fried, most often with fermented white bean curd, shrimp paste, or garlic. Use all of the leaves and the top half of the stems.  Water spinach is in the same genus as sweet potato, and a member of the morning glory family. Water spinach grows wild in aquatic environments but can also be grown in well irrigated fields. Water spinach is considered a noxious weed in the U.S. where it has invaded aquatic ecosystems in warmer latitudes. Cold Massachusetts winters prevent water spinach from spreading and therefore the USDA Animal and Plant Health Inspection Service allows its cultivation by licensed growers.

Storing & Cooking Information

Handling: Wash water spinach well, shake dry and break into bite-sized lengths, discarding any tough lower stems. 

Storing:  Store water spinach in a bag in the refrigerator. It can go bad quickly, so use within 2-3 days.

General Information

The dark green squash gets its name from its acorn-shape. The golden-orange flesh is mildly sweet and dryer in texture than other squashes, like butternut or buttercup.  The fruits are normally about five to eight inches long and four to five inches across.  The tough outer rind has deep, characteristic ridges, which, when mature, develop a splash of yellow gold.  The acorn squash was particularly valued for its ease of use in early civilizations as it could be baked whole in their outdoor clay and brick ovens.

Health Benefits

Acorn squash is a good source of carotenoids, nutrients that improve night vision and eye health. As vision acuity often decreases with age, it is particularly important for seniors to get enough dietary carotenoids. Carotenoids are also antioxidants, and can decrease the risk of certain cancers. Additionally, squash contains a high amount of vitamin C, which plays an important role in immune function and disease prevention.

Tips

When peeling winter squash, it is much easier to remove it after it has been baked. The roasting process of the squash allows the skin to lift off in the oven. Otherwise, the process can be quite difficult and tedious. If peeling before baking is necessary for your recipe, a sharp potato peeler should do the trick but may yield less squash than the former method.  

Winter Squashes have a light, sweet, slightly nutty flavor and can be added to almost any recipe. Adding certain spices can change the taste of your squash to one that coincides with the taste of your main dish. Winter squash is a versatile cucurbit that can be used for soups, smoothies, stuffed in mushrooms, or a simple side dish.

If you are interested in saving the seeds, you can prepare them in the same way you would prepare pumpkin seeds. After cleaning them with water, these seeds are best when tossed with a little bit of oil and seasoning. Feel free to use salt, or even spice it up with some chili powder, or wasabi powder. These seeds can be eaten after they’re cooked but are also a clever garnish for winter squash recipes. 

Storing & Cooking Information

Handling: For acorn and other bumpy squash, cook with the skin still on.

Storing: Winter squash will last 3-6 months stored at room temperature in a dry and cool (50-55 degrees) but not cold location.

Freezing: Cook the squash until soft, scoop out the flesh, pack in freezer containers, label, and place in the freezer.

General Information

In Southeast Asia, the cucumbers are shorter and thicker than the Western varieties. They are often crossed with different types of melons -making them slightly sweeter. Asian cucumbers are mild, slender, deep green, and have a bumpy, ridged skin. They can be used for slicing, salads, pickling, etc.  Dressed in a tangy vinaigrette, these are the ideal accompaniment to any fried or grilled dish. When small, Asian cucumbers are eaten like other cumbers, raw or pickles, but when they grow up, Asian cucumbers assume more of a sweet melon quality, at which point many of our Cambodian farmers recommend eating them with yogurt and honey. Large Asian cucumbers are also sometimes added to soups. 

Storing & Cooking Information

Handling: Peeling is only necessary if the cucumber has been waxed. You may want to cut the cucumber in half lengthwise and use a spoon to remove the seeds if there are a lot of them.

Storing: Cucumbers will deteriorate quickly after being cut or peeled. Store, unwrapped, in the vegetable bin, for up to a week, but use as soon as possible.

Freezing: Cucumbers do not freeze well by traditional methods, but if sliced, preserved in vinegar or brine and frozen, they will retain their texture and make delicious additions to salads year-round.  

General Information

Buttercup squash are round, green-skinned winter squash, many of which develop the characteristic turban-shaped cap.  These are long-keeping squashes. The most difficult thing about winter squash is peeling it -even smooth-skinned varieties, such as butternut, can defeat many peelers. For acorn and other bumpy squash, you have no choice but to cook with the skin still on.  Try baking, roasting, boiling or mashing them. All species of squashes and pumpkins are native to the Western Hemisphere. Since this is a plant that requires a fair amount of hot weather for best growth, it has never become very well known in northern Europe, the British Isles, or in similar areas with short or cool summers.

Health Benefits

Buttercup squash, like all winter squashes, is a good source of carotenoids, nutrients that improve night vision and eye health. As vision acuity often decreases with age, it is particularly important for seniors to get enough dietary carotenoids. Carotenoids are also antioxidants, and can decrease the risk of certain cancers. Additionally, squash contains a high amount of vitamin C, which plays an important role in immune function and disease prevention.

Storing & Cooking Information

Handling: The most difficult thing about winter squash is peeling it -even smooth-skinned varieties, such as butternut, can defeat many peelers. For acorn and other bumpy squash, you have no choice but to cook with the skin still on.

Storing: Winter squash will last 3-6 months stored at room temperature in a dry and cool (50-55 degrees) but not cold location.

Freezing: Cook the squash until soft, scoop out the flesh, pack in freezer containers, label, and place in the freezer.

General Information

Carnival squash is a small variety of winter squash, with a very thick skin (most often yellow and orange colored with green markings).  The yellow flesh is similar in taste and texture to sweet potatoes or butternut squash.  Given the difficult shape of this squash for peeling, they are most often cooked whole, or just split in the middle, and the cooked flesh is scooped out.  

Health Benefits

Carnival Squash is rich in vitamin A and C and is also known for being quite high in antioxidants. These antioxidants are a great defense against cancer and other diseases, helping to boost immunity of its consumers. Carnival Squash has anti-Inflammatory benefits and promotes optimal health and development for the body. This popular winter squash is also known for regulating blood sugar. 

Tips

When peeling winter squash, it is much easier to remove it after it has been baked. The roasting process of the squash allows the skin to lift off in the oven. Otherwise, the process can be quite difficult and tedious. If peeling before baking is necessary for your recipe, a sharp potato peeler should do the trick, but may yield less squash than the former method.  

Winter Squashes have a light, sweet, slightly nutty flavor and can be added to almost any recipe. Adding certain spices can change the taste of your squash to one that coincides with the taste of your main dish. Winter squash is a versatile cucurbit that can be used for soups, smoothies, stuffed in mushrooms, or a simple side dish.

If you are interested in saving the seeds, you can prepare them in the same way you would prepare pumpkin seeds. After cleaning them with water, these seeds are best when tossed with a little bit of oil and seasoning. Feel free to use salt, or even spice it up with some chili powder, or wasabi powder. These seeds can be eaten after they’re cooked, but are also a clever garnish for winter squash recipes. 

Storing & Cooking Information

Handling: The most difficult thing about winter squash is peeling it -even smooth-skinned varieties, such as butternut, can defeat many peelers. For acorn and other bumpy squash, you have no choice but to cook with the skin still on.

Storing: Winter squash will last 3-6 months stored at room temperature in a dry and cool (50-55 degrees) but not cold location.

Freezing: Cook the squash until soft, scoop out the flesh, pack in freezer containers, label, and place in the freezer.

General Information

There are many varieties of cucumbers used around the world for slicing, pickling and occasionally for cooking. Try adding cucumbers to sautés, sandwiches, salads or wilting them in vinegar. Thought to have originated in India, cucumbers quickly spread throughout Europe and Asia, and were widely consumed throughout this region by the 6th and 7th centuries A.D. Today, cucumbers are one of the world’s favorite vegetables.

Health Benefits

Cucumbers may taste mild, but they pack a powerful nutritional punch. For instance, cucumbers are rich in vitamin K, a nutrient that is integral for blood clotting and bone health. Vitamin K is especially important for post­menopausal women who may experience bone loss and fractures; adequate vitamin K intake can slow bone loss and prevent future fractures. Cucumbers are also high in potassium, an essential electrolyte that can decrease blood pressure and reduce risk of kidney stones.

Storing & Cooking Information

Handling: Peeling is only necessary if the cucumber has been waxed. You may want to cut the cucumber in half lengthwise and use a spoon to remove the seeds if there are a lot of them.

Storing: Cucumbers will deteriorate quickly after being cut or peeled. Store, unwrapped, in the vegetable bin, for up to a week, but use as soon as possible.

Freezing: Cucumbers do not freeze well by traditional methods, but if sliced, preserved in vinegar or brine and frozen, they will retain their texture and make delicious additions to salads year-round.

General Information

Although delicata is typically considered a winter squash variety, it actually belongs to the same species as summer squash varieties like cousa, zucchini, pattypan, etc.  The delicata squash is sometimes referred to as a sweet potato squash or a peanut squash. Its delicate flesh can be eaten- there is no need to peel the fruit.  However, this squash does not store quite as well as heartier varieties like acorn and butternut.  The long shape of this squash makes it ideal for stuffing or for slicing into thin rings to be roasted.

Health Benefits

Delicata squash, like all winter squashes, is a good source of carotenoids, nutrients that improve night vision and eye health. As vision acuity often decreases with age, it is particularly important for seniors to get enough dietary carotenoids. Carotenoids are also antioxidants and can decrease the risk of certain cancers. Additionally, squash contains a high amount of vitamin C, which plays an important role in immune function and disease prevention.

Tips

When peeling winter squash, it is much easier to remove it after it has been baked. The roasting process of the squash allows the skin to lift off in the oven. Otherwise, the process can be quite difficult and tedious. If peeling before baking is necessary for your recipe, a sharp potato peeler should do the trick but may yield less squash than the former method.  

Winter Squashes have a light, sweet, slightly nutty flavor and can be added to almost any recipe. Adding certain spices can change the taste of your squash to one that coincides with the taste of your main dish. Winter squash is a versatile cucurbit that can be used for soups, smoothies, stuffed in mushrooms, or a simple side dish.

If you are interested in saving the seeds, you can prepare them in the same way you would prepare pumpkin seeds. After cleaning them with water, these seeds are best when tossed with a little bit of oil and seasoning. Feel free to use salt, or even spice it up with some chili powder, or wasabi powder. These seeds can be eaten after they’re cooked but are also a clever garnish for winter squash recipes. 

Storing & Cooking Information

Handling: Wash the squash and peel only if desired.  

Storing: Winter squash will last 3-6 months stored at room temperature in a dry and cool (50-55 degrees) but not cold location.

Freezing: Cook the squash until soft, scoop out the flesh, pack in freezer containers, label, and place in the freezer.

General Information

Also known as Japanese Squash or Baby Red Hubbard squash, red kuri squash is red-orange pumpkin shaped squash. Native to Japan, its finely textured flesh is sweet in flavor. Like many winter squashes, red kuri is wonderful pureed and cooked in soups and stews. It can be used as a substitute for sweet potatoes in many recipes.  As you may presume from its rich orange flesh, red kuri is a good source of vitamins A and C, potassium and iron.

Tips

When peeling winter squash, it is much easier to remove it after it has been baked. The roasting process of the squash allows the skin to lift off in the oven. Otherwise, the process can be quite difficult and tedious. If peeling before baking is necessary for your recipe, a sharp potato peeler should do the trick, but may yield less squash than the former method.  

Winter Squashes have a light, sweet, slightly nutty flavor and can be added to almost any recipe. Adding certain spices can change the taste of your squash to one that coincides with the taste of your main dish. Winter squash is a versatile cucurbit that can be used for soups, smoothies, stuffed in mushrooms, or a simple side dish.

If you are interested in saving the seeds, you can prepare them in the same way you would prepare pumpkin seeds. After cleaning them with water, these seeds are best when tossed with a little bit of oil and seasoning. Feel free to use salt, or even spice it up with some chili powder, or wasabi powder. These seeds can be eaten after they’re cooked, but are also a clever garnish for winter squash recipes. 

Storing & Cooking Information

Handling: The most difficult thing about winter squash is peeling it -even smooth-skinned varieties, such as butternut, can defeat many peelers. For acorn and other bumpy squash, you have no choice but to cook with the skin still on.

Storing: Winter squash will last 3-6 months stored at room temperature in a dry and cool (50-55 degrees) but not cold location.

Freezing: Cook the squash until soft, scoop out the flesh, pack in freezer containers, label, and place in the freezer.

General Information

The spaghetti squash is large, oval, yellow winter squash variety with a nutty flavor.  Unlike other squash varieties, the spaghetti squash flesh separates into long, thin strands when cooked, creating long squash “noodles.”  Cook the spaghetti squash whole in the microwave or oven, then remove seeds and scrape the flesh with a fork.  Substitute spaghetti squash for noodles in pasta dishes, or simply saute with olive oil, garlic, and some cheese for a simple side dish.

Tips

When peeling winter squash, it is much easier to remove it after it has been baked. The roasting process of the squash allows the skin to lift off in the oven. Otherwise, the process can be quite difficult and tedious. If peeling before baking is necessary for your recipe, a sharp potato peeler should do the trick, but may yield less squash than the former method.  

Winter Squashes have a light, sweet, slightly nutty flavor and can be added to almost any recipe. Adding certain spices can change the taste of your squash to one that coincides with the taste of your main dish. Winter squash is a versatile cucurbit that can be used for soups, smoothies, stuffed in mushrooms, or a simple side dish.

If you are interested in saving the seeds, you can prepare them in the same way you would prepare pumpkin seeds. After cleaning them with water, these seeds are best when tossed with a little bit of oil and seasoning. Feel free to use salt, or even spice it up with some chili powder, or wasabi powder. These seeds can be eaten after they’re cooked, but are also a clever garnish for winter squash recipes. 

Storing & Cooking Information

Handling: No need to peel the spaghetti squash.  Just cook it whole and then remove the seeds and scrape out the flesh with a fork.  

Storing: Winter squash will last 3-6 months stored at room temperature in a dry and cool (50-55 degrees) but not cold location.

Freezing: Cook the squash until soft, scoop out the flesh with a fork, pack in freezer containers, label, and place in the freezer.

General Information

The round orange squash usually carved at Halloween, pumpkins also make wonderful soups, breads, and pie.  In our CSA shares, we provide sugar pumpkins, which are much better for cooking and baking than their carving counterparts.  Try baking it filled halfway with milk and a few spoonfuls of sugar for an instant pudding.  Native Americans dried strips of pumpkin and wove them into mats.  They also roasted long strips of pumpkin on the open fire and ate them.  The origin of pumpkin pie occurred when the colonists sliced off the pumpkin top, removed the seeds, and filled the insides with milk, spices and honey.  The pumpkin was then baked in hot ashes.

Tips

Pumpkins weighing between 4 and 8 pounds are the ideal size. If the outside looks dull, don’t fret! The only concern you should have is if the pumpkin has any bruises, or delicate soft spots. Pumpkins can also be kept for months at a time as long as they are stored at a cool temperature.

If you were hoping to cook a sugar pumpkin, but none are available, don’t purchase a carving pumpkin. The next best cooking substitute is another winter squash. Some examples include Butternut Squash, Baby Pam, Autumn Gold, Ghost Rider, New England Pie Pumpkin, Lumina, Cinderella, and Fairy Tale. Cinderella and Fairy Tale are known to have quite hard and thick skins, but the flesh inside is absolutely delectable. One last tip: Don't peel winter squash or pumpkins before roasting; it's easy to scrape the roasted flesh out afterwards.

Storing & Cooking Information

Handling:  Use a cleaver or a very large knife to split the pumpkin in half or wedges. Scoop out the seeds and strings and discard.

Storing:  Pumpkins should be stored in a cool, dry place.  It will last at room temp for weeks and at 40-50 degrees for several months.  If cut open, put in fridge.

General Information

Squash can be either winter squash (such as butternut or acorn) or summer squash (like zucchini, cousa, or zephyr).  Both types of squash work well in breads and muffins.  Squash is native to the Americas.  Remains have been found in Central America and Mexico dating back as far as 7000 BC.  From its southern origin, squash spread throughout North America.  The plant found its way to Europe when the early explorers returned home.

Health Benefits

Summer squash is rich in the carotenoid beta carotene and lutein. Carotenoids are integral to eye health, and not only improve night vision, but also decrease the risk of macular degeneration and cataracts. In addition to a wide variety of other nutrients, summer squash is full of fiber, which improves colon health and decreases the risk of certain cancers.

Storing & Cooking Information

Handling: Summer squash skins are easily cut -be careful what you place it next to. Don't cook it too long, or it will fall apart.

Storing: Summer squash dehydrates quickly, so store it in a plastic bag in the fridge.  Damaged ones will deteriorate quickly.  Use them within a week.

Freezing: Only young summer squash with small seeds can freeze. Cut off blossom and stem ends. Wash and cut in slices. Blanch 3 minutes. Cool and drain. Leave ½ inch headroom. Seal and freeze.

General Information

Apples, as eaten in the fresh state, are a healthy, refreshing, and crunchy snack. They quench your thirst and their acid content makes them a natural mouth freshener.  The native home of the apple is not definitively known, but the tree most likely originated in the area between the Caspian and the Black seas. Charred remains of apples have been found in the prehistoric lake dwellings of Switzerland. Evidence shows that man has been enjoying apples for at least 750,000 years!  Apples were a favorite fruit of the ancient Greeks and Romans.  The apple was introduced to America by early settlers, who brought apple seeds with them.  Records of the Massachusetts Bay Company indicate that apples were grown in New England as early as 1630.  Seeds were carried westward by missionaries, traders, and Native Americans. One man alone, John Chapman (Johnny Appleseed), was responsible for extensive plantings of apple trees in the Midwestern United States.

Tips

Apples are best when they’re firm and shiny and despite popular belief, apples are best when they’re refrigerated. For the best results, place apples in a perforated plastic bag, and place it in the crisper drawer. It’s important to not store apples that are bruised, cut, or spoiled, because they will cause the good apples to go bad. When pairing other ingredients with apples, it is a great idea to mix sweet and tart flavors. This leads to a very balanced and pleasurable result.

If your apples are overripe, have been sitting out for too long, or are just generally subpar, there are several options you have for using them before they completely spoil. Apple Sauce, Apple Butter and Smoothies are the easiest and most popular ideas. However, these apples are also a great addition to oatmeal or soups (they pair nicely with carrots, parsnips, butternut squash, and pumpkins). You can also make apple chips in the oven, or go the extra mile to bake apple pie or apple crisp for a classic dessert choice. 

Health Benefits

Apples have high levels of antioxidants, which combat radicals that damage cellular structures. Apples are a good source of Vitamin C, which helps the body develop resistance against infectious agents. Apples are also high in soluble fiber which helps combat diarrhea and constipation.

Storing & Cooking Information

Handling: Apples should be washed before eating.  Peel or eat with the skin. Eat whole or cut into slices.

Storing: Proper storage conditions help prolong the shelf-life of apples. Store apples at 32F and maintain high humidity. The crisper drawers of many refrigerators work well but keep the fruit away from vegetables since ripening fruit gives off gas that may spoil vegetables. Apples can also be stored in plastic bags in the refrigerator to prevent fruit dehydration.

General Information

Blueberries are the fruits of a shrub that belong to the same family as the cranberry and bilberry as well as the azalea, mountain laurel and rhododendron. They are deep in color, ranging from blue to maroon to purple-black, and feature a white-gray waxy “bloom” that covers the surface serving as a protective coat. The skin surrounds a semi-transparent flesh that encases tiny seeds.  North America is the world's leading blueberry producer, accounting for nearly 90% of world production at the present time. The North American harvest runs from mid-April through early October, with peak harvest in July.

Health Benefits

Blueberries have very high levels of antioxidants, which combat cell radicals that produce damage to body cellular structures. Blueberries have also been shown to improve cognitive function in older adults.

Storing & Cooking Information

Handling: Blueberries should be washed before use.

Storing: Blueberries will maintain their quality for up to two weeks after harvest if chilled properly. For best shelf life, blueberries should be refrigerated (33°F - 34° F), but not washed until ready to serve.

Freezing: To freeze your blueberries use berries that are unwashed and completely dry. Place the berries in a re-sealable plastic freezer bag Tupperware-type container into your freezer. The berries will freeze individually and you can remove just the portion you need. Remember to rinse them before using.

General Information

The melon that Americans call cantaloupe is actually a muskmelon. True cantaloupes are mainly grown in Europe and have a rough, warty surface quite different from the melons grown in the United States. The American “cantaloupe” is the most nutritious melon of all and is related to the squash family.  Cantaloupes were cultivated in Egypt and migrated across to Iran and Northwest India dating as far back to Biblical times, about 2400 B.C.E.  Egyptian paintings dating back to that period include fruits that are identified as melons. In the ancient world, no distinction was made between melons that were netted, such as the cantaloupe, or non-netted, as in the honeydew. In the mid-1800s, Navahos in the United States Southwest grew cantaloupes whose seeds probably arrived via Latin America.  Eat fresh cantaloupe, make a tasty salsa, or use in sorbets!

Storing & Cooking Information

HANDLING:
Wash your melon's rind and your knives before cutting.

STORING:
Melons will ripen after they are picked but their sugar content won't increase. It will take up to four days for melons to ripen at room temperature. Since melons are ethylene sensitive, they will ripen more rapidly in the presence of ethylene-producing fruit such as bananas and pears.  Do not refrigerate melons unless they become too ripe or have been cut.

General Information

Cranberries are vine-like plants of the Heath family closely related to the wintergreen and blueberry. Their fruit is used in making sauce, juice, jelly, and pies. The fruit grows in wet peat bogs from North Carolina to Minnesota and northeastward. Its oval leaves are evergreen. Cranberries were first used by Native Americans, who discovered the wild berry's versatility as a food, fabric dye and healing agent. Today, cranberries are commercially grown throughout the northern part of the United States and are available in both fresh and processed forms. American whalers and mariners carried cranberries on their voyages to prevent scurvy. In 1816, Captain Henry Hall became the first to successfully cultivate cranberries. By 1871, the first association of cranberry growers in the United States had formed, and now, U.S. farmers harvest approximately 40,000 acres of cranberries each year.
(Source: Cape Cod Cranberry Growers' Association, http://www.cranberries.org/cranberries/history.html)

Storing & Cooking Information

HANDLING:
Wash and remove their stems.

STORING:
Refrigerate and use within 3 days.

FREEZING:
Pack cranberries into containers, leaving headspace. Cranberries can also be frozen first on a tray and then packed into containers as soon as they are frozen. Seal containers and freeze for up to 2 years.

General Information

Fresh currants can be red, black, pink, or white and are actually from an entirely different family of plant than dried currants.  Black currants are very tart: too tart to eat fresh, in fact, and instead are used in syrups, jams, and in crème de cassis.  White and red currants can be eaten fresh (although red currants are quite tart), but they can be eaten whole, including the little pips inside. Fresh red currants have a lovely tartness that bodes well for sweet and savory dishes.  Red currants marry especially well with rich game meats, like duck, venison or foie gras.  Even when cooked or boiled down to jellies or jams, red currants retain their ruby hue and add color to any dish.

Storing & Cooking Information

HANDLING:
Gently wash by running the stems under cool water, and then place on layers of paper towels to dry. To prevent bruising, avoid piling the delicate berries until serving. To easily remove currants from their stems, use a fork's tines to gently tug the berries, just a few at a time, downward and into a waiting bowl.

STORING:
Currants will keep fresh in the refrigerator for up to 4-5 days.

FREEZING:
Red currants taste especially yummy on a hot day when frozen.  Simply put currants, stems and all, on a tray and freeze.  Pop frozen currants into lemonade or just eat frozen currants as a cool treat.

General Information

Gooseberries, while not very common in markets in the United States, are very popular in Europe.  The berries may be smooth, fuzzy or spiny, opaque, translucent, or white. The green gooseberry is a cousin to the currant berry and does not contain the husk. Different varieties of gooseberries are very inconsistent in size.  The fruit may be as big as a cherry tomato or as tiny as a blueberry. Green gooseberries are often slightly sour tasting, but red gooseberries are fairly sweet. Crisp and highly acidic, these berries have a tight-fitting skin.  In terms of nutritional value, gooseberries serve as a good source of Vitamin C and dietary fiber.

Known in the United Kingdom as the goosegog, gooseberries are a tasty treat that are delicious in jams, pies, crumbles and more, but can also be used in savory dishes.  For example, stew gooseberries with coconut milk, Indian spices and vegetables, then serve as a curry over rice. Cook berries until thickened then use as a sauce for game fowl like pheasants, quail, or duck. Alternatively, top fresh berry tarts, cheesecakes and cakes with gooseberries. Add berries to cordial or champagne glasses. These very versatile berries can be a wonderful addition to almost any meal.

Storing & Cooking Information

HANDLING:
Wash gooseberries and remove stems (you can pinch off the stems or just use a pair of kitchen scissors).  

STORING:
Fresh gooseberries will keep up to 2 weeks in fridge.  Or pop them in the freezer to enjoy later.

General Information

Nectarines are genetically identical to peaches; the primary difference is that nectarines have a minor variation that causes them to have smooth skin, as opposed to a peach’s fuzzy skin. Most varieties have red-and-yellow skins with yellow or white flesh.  Nectarines, like peaches, were first cultivated in China, and were also cultivated in ancient Persia, Greece and Rome. Trade routes took the nectarine through Greece where residents thought nectarine juice was so tantalizing they called it the “drink of gods” or nectar, the word from which nectarine is derived. They were grown in Great Britain in the late 16th and early 17th centuries. Like the peach, it is believed that the Spaniards brought the nectarine to the United States in the 19th century. The modern nectarine industry emerged in California in the 1950’s when fragile older varieties were crossbred with peaches to develop hardier, more flavorful fruit that could be shipped commercially.

Storing & Cooking Information

HANDLING:
Nectarines should be washed before eating.

STORING:
Nectarines not immediately consumed or processed should be stored in a chilled area such as a refrigerator (32 degrees F and high humidity). It is best to use or process the fruit as quickly as possible since it is highly perishable under high temperatures and not well suited to prolonged cold storage (more than 14 days).

General Information

Peaches originated in China where they have been cultivated since the early days of Chinese culture. The peach was brought to America by Spanish explorers in the sixteenth century and eventually made it to England and France in the seventeenth century, where it was a popular albeit rare treat. In Queen Victoria's day, no meal was complete without a fresh peach presented in a fancy cotton napkin. Various American Indian tribes are credited with migrating the peach tree across the United States, taking seeds along with them and planting as they roved the country. Although Thomas Jefferson had peach trees at Monticello, United States farmers did not begin commercial production until the nineteenth century in Maryland, Delaware, Georgia and finally Virginia.

Health Benefits

Peaches have high levels of antioxidants, which combat cell radicals that produce damage to body cellular structures. Peaches are also a good source of Vitamin C, which helps the body develop resistance against infectious agents.

Storing & Cooking Information

HANDLING:
Wash and cut around the pit or eat whole.  No need to peel.

STORING:
Peaches not immediately consumed or processed should be stored in a chilled area such as a refrigerator (32 degrees F and high humidity). It is best to use or process the fruit as quickly as possible since it is highly perishable under high temperatures and not well suited to prolonged cold storage (more than 14 days).

FREEZING:
To freeze peaches, first wash them.  Then, drop them into boiling water for 20-45 seconds.  Remove them and dip them in ice water and then remove their skins.  Cut them into quarters or halves.  Mix the peaches with a simple sugar syrup.  Fill and label a freezer bag.  Freeze immediately.

CANNING:
For canning, follow the same steps for freezing, but use a hot water canning method to store your peaches and syrup instead of freezing.

General Information

The common pear is native to Europe; the Chinese sand pear is native to the Orient. Both species are extensively cultivated for their fruit in cool, humid, temperate regions throughout the world.  Asian pears are crunchier and often sweeter than their American counterparts.  Originally grown in Russia's Caucasus Mountains, pears spread over time to locales as diverse as China, Chile, South Africa, France, Argentina and Australia, as well as the United States.

Storing & Cooking Information

HANDLING:
Pears should be washed and eaten whole or cut around the core.  The pear's skin contains fiber and antioxidants and should be eaten along with the flesh.

STORING:
Pears ripen best at room temperature. If you want to keep them a few days you have to keep them in a dark and cold place. If you want to hasten ripening, place under-ripe pears in a fruit bowl at room temperature near other ripening fruit like bananas, which naturally give off ethylene and will help speed up the ripening process.

General Information

Plums belong to the Prunus genus of plants and are relatives of the peach, nectarine and almond. They are all considered “drupes,” fruits that have a hard stone pit surrounding their seeds. When plums are dried, they are known as prunes. The European plum is thought to have been discovered around two thousand years ago, originating in the area near the Caspian Sea. Even in ancient Roman times, there were already over 300 varieties of European plums. European plums made their way across the Atlantic Ocean with the pilgrims, who introduced them into the United States in the 17th century.  While Japanese plums actually originated in China, they derived their name from the country where much of their cultivation and development occurred. Japanese plums were introduced to the U.S. in the late 19th century. Today, the United States, Russia, China and Romania are among the main producers of commercially grown plums.

Storing & Cooking Information

HANDLING:
Plums can be washed and eaten as is. If you want to first remove the pit before eating or cooking, cut the plum in half lengthwise, gently twist the halves in opposite directions and then carefully take out the pit.

STORING:
Avoid placing plums in the refrigerator until they have ripened completely. Storing them in the refrigerator will keep the plums from ripening fully.

General Information

Raspberries are native to almost every continent in the world, and each variety has a slight difference in appearance and taste. The most commonly known red varieties are native to both North America and Europe, growing wild from Greece to Spain and to the North from Norway to Sweden. Although the raspberry fruit is the most commonly consumed part of the plant, the leaves can also be used fresh or dried in herbal teas. Raspberries are distinguished from other berries in the same genus (such as blackberries and dewberries) by the separation of the fruit from the receptacle, creating a hollow core when picked off the bush. This sweet and refreshing fruit can be enjoyed fresh and raw, simmered into a compote, or baked into pies.

Storing & Cooking Information

HANDLING:
Raspberries should be gently washed before using.

STORING:
Once home, raspberries should be kept in the refrigerator and will last up to a week. Frozen raspberries typically become mushy once thawed but are good when used in baking.

FREEZING:
Raspberries can be frozen by placing them on a tray and placing in the freezer. Once frozen, place in a freezer-safe container. They can also be frozen in syrup.

General Information

Botanically speaking, rhubarb is considered a vegetable, but it is most often treated as a fruit. Most often, rhubarb is used as a pie filling, although it can be used in savory applications as well. Rhubarb should always be baked sweetened with sugar to balance the vegetable’s natural tartness.  The plant originated in Asia over 2,000 years ago. It was initially cultivated for its medicinal qualities; it was not until the 18th century that rhubarb was grown for culinary purposes in Britain and America.

Storing & Cooking Information

HANDLING:
Remove the leaves - they are poisonous but can be composted.  Wash the rhubarb stalks.

STORING:
Remove any leaves from the rhubarb. Place in resealable plastic bag. Store in refrigerator for up to two weeks. 

FREEZING:
Wash the rhubarb and trim to desired length for container. Boil for 1 minute to help the rhubarb retain flavor. Seal in containers and freeze.

General Information

Strawberries, the sweet red berries often used for jam, are high in vitamin C and fiber. Eat them raw, with yogurt, sliced on cereal, in smoothies, as an ice cream topping, or on strawberry shortcake.  Strawberries are native to North America, and Native Americans used them in many dishes. The first colonists in America shipped the native larger strawberry plants back to Europe as early as 1600.

Storing & Cooking Information

HANDLING:
Wash strawberries and cut off their green leaves and stems.

STORING:
Great tasting strawberries were bred for taste, not for storage. While eating all your strawberries within two hours of picking them up is always an option, there are a few more ways to maximize their storage capacity.  Store them in the coldest part of the refrigerator (32-36°F), in a single layer, loosely covered with plastic wrap. Do not wash until ready to use.  Depending on how ripe they are, the berries should last anywhere from two days to a week.

FREEZING:
Wash the berries and place on top of a cookie sheet covered with a dishtowel in a single layer. Place in the freezer. 12 hours later, transfer the berries to freezer bags.

General Information

As a member of the Cucurbitaceae family, the watermelon is related to the cantaloupe, squash and pumpkin – other plants that also grow on vines on the ground.  Many melons originated in the Middle East and gradually spread their popularity across Europe. Ancient Egyptians and Romans enjoyed cantaloupes or muskmelons. Melon seeds were transported to the United States by Christopher Columbus and were eventually cultivated by Spanish explorers in California.

Storing & Cooking Information

HANDLING:
Wash the watermelon's rind and your knives before cutting.

STORING:
Store whole melons in a cool, dry place (45-50°F), away from other fruits. Always store cut melons in the refrigerator.

General Information

Basil is a tender, low-growing herb. It is originally native to Iran, India and other tropical regions of Asia, having been cultivated there for more than 5,000 years. There are many varieties of basil, like sweet basil which is used in Italian food and Thai basil (pictured), which is used in Asia. Basil is most commonly recommended to be used fresh in cooked recipes.  It is generally added at the last moment, as cooking quickly destroys the flavor.  Basil is used more in Thai cooking than Italian, which is not surprising since the plant is said to have originated in Thailand and/or India. The leaves of this herb are tossed into salads, stir-fried dishes, and curries.

Health Benefits

Basil is a very good source of magnesium and Vitamin K. Magnesium promotes cardiovascular health by improving blood flow, and Vitamin K help the blood clots.

Storing & Cooking Information

Handling:  Wash basil and remove leaves from stem.Pile the basil leaves on top of each other. Next, roll them all together and start slicing from the end.

Storing: Basil should be used quickly.  Do not wash prior to putting in fridge.  To avoid discoloration, the optimum storage temperature is between 40 and 45 F. The best option is to put basil stems in glass of water on a countertop and use within a few days.

Freezing:  Pinch off all the basil leaves, discard the stems, and wash the leaves very well in a salad spinner. Spin them as dry as you possibly can. If you don't have a salad spinner, just wash your basil leaves in the sink and dry them well with paper towels. Put a few of handfuls of basil into the food processor, using the steel blade. The food processor bowl should be full, but not tightly packed. Pulse the food processor with one hand and drizzle olive oil into the feed tube with the other hand, just pulsing until the basil is coarsely chopped. You should make sure that all the basil is coated with oil too, which keeps it from going dark in the freezer. Use about 2-3 tablespoons of olive oil for each batch in the food processor when making coarsely chopped basil like this to use for pasta sauce, soup, or stew during the winter. Freeze in small Ziplocs or ice cube trays to thaw small amounts to use in recipes.

General Information

A member of the carrot family, cilantro is the leaves of the coriander plant.  The roots of the plant are also edible and possess a deep, earthy flavor.  A popular addition to cuisines in Asia, India, North Africa, and Latin America, cilantro is the most widely used, aromatic leafy herb.  It’s delicious in much more than just salsa- add to Asian soups, broths, and curries.

Storing & Cooking Information

Handling: To prep it, first rinse and shake dry the leaves. Hold the bouquet at an angle with the leaves against the cutting board. Run your knife down the side of the bouquet to slice away the leaves. It's fine to remove some of the tender stems along with the leaves.

Storing: Cilantro should be wrapped in a damp towel or stood upright in a container with an inch of water and refrigerated. Do not wash prior to refrigerating.

General Information

A delicate herb with very fine leaves often used in Eastern European cuisines, dill compliments potatoes, mushrooms, soups, eggs, fish, and pickles. Dill's green leaves are wispy and fernlike and have a soft, sweet taste.  Dill is native to southern Russia, western Africa and the Mediterranean region. The seeds are stronger and more flavorful than the leaves and are most commonly associated with the cuisines of Scandinavia and Germany. Its green leaves are wispy and fernlike and have a soft, sweet taste.

Storing & Cooking Information

Handling: Use scissors to mince dill to retain the flavor. A knife squeezes out more juices.

Storing: Fresh dill should always be stored in the refrigerator either wrapped in a damp paper towel or with its stems placed in a container of water. Since it is very fragile, even if stored properly, dill will only keep fresh for about two days. Dill can be frozen, either whole or chopped, in airtight containers. Alternatively, you can freeze the dill leaves in ice cube trays covered with water or stock that can be added when preparing soups or stews.

Freezing: Dill can be frozen, either whole or chopped, in airtight containers. Alternatively, you can freeze the dill leaves in ice cube trays covered with water or stock that can be added when preparing soups or stews.

General Information

Lemongrass is a stalky plant with a lemony scent that grows in many tropical climates, most notably in Southeast-Asia. A common ingredient in Southeast Asian cooking, lemongrass provides a zesty lemon flavor and aroma to many dishes.  The stalk is very fibrous and sometimes stringy, so either mash pieces of the stalk in a mortar and pestle, chop finely and allow to simmer in broth or sauce, or just add a few stalks that you bruise with the side of your knife to a soup or stir fry to add flavor (then remove the stalk before serving).

Storing & Cooking Information

Handling:  Cut off the lower bulb and remove tough, outer leaves. The main stalk (the yellow section) is what is used most often used in Southeast Asian cooking, although you can the upper green “stem” and add it to soups and curries for extra flavor.

Storing: Store cut lemongrass in the refrigerator, tightly wrapped, for up to 2 weeks. Buy extra and freeze it indefinitely or snip stalks into small pieces and dry them. Store in airtight jars, then use as is, or grind to a powder before incorporating into a dish.

Start your own plant: Take one or two of your stalks and place the bulb end in water. Allow it to soak until roots form (this may take anywhere from 2 weeks to a month). Once your lemongrass has developed roots ½ an inch to 1 inch long, plant it in your garden, or in a pot with lots of rich soil. Lemongrass likes sun and warm temperatures, so if you choose to keep it indoors, be sure to give it a south-facing window.

General Information

A common perennial herb, mint complements meats, salads, chocolate, grains, and potatoes. Use as tea or sprinkle a little in everyday meals.  Try adding it to spring rolls, brownies, herbal or green teas, or cucumber salad.  Mint originated in Asia, Europe, and the Mediterranean and its many varieties are now cultivated all over the world.  In many cultures, mint symbolized hospitality and was offered as a sign of welcome and friendship to guests as they arrived. In the Middle East, mint tea is still served to guests on their arrival, while in ancient Greece, the leaves of mint were rubbed onto the dining table, which was a sign of their warm greeting.

Storing & Cooking Information

Handling: Wash mint just before using and blot dry with paper towels.  When chopping or slicing mint, make sure the leaves are thoroughly dry to prevent them from sticking to the knife. To chop, use a chef’s knife on a cutting board.  Like many fresh herbs, mint tastes best when added near the end of cooking time as it loses flavor when exposed to prolonged heat.

Storing:  Seal mint in an airtight container and place it in the fridge. This should keep the mint fresh for ten to fourteen days. To dry, hang upside down in small bunches in a dark airy place free from damp. When very dry, crumble and store in an airtight jar. Or, if you have the space, dry leaves and stems on racks. Keep dust free and turn regularly until completely dry. Some smell and taste is lost during drying. 

Freezing:  Freeze whole stalks or individual leaves quickly on trays, and then store in freezer in sealable plastic bags or other containers. Remember to label. A single mint leaf frozen in individual ice cube blocks is a perfect addition to a summer cocktail or lemonade.

General Information

An herb that is commonly used throughout Europe, Africa, and the Middle East, oregano has a clean but complex piney flavor. Try adding it to meats, roasted vegetables, tomato dishes, eggs, or stews.  Oregano was one of the few food flavorings available during the Middle Ages as many spices were not common. They would chew the oregano leaves as a cure for rheumatism, toothache, indigestion, and as a cough suppressant. Oregano found its way to China probably via the spice road that wended through the Middle East during the Medieval period. Here again it was a medicinal herb. Doctors prescribed it to relieve fever, vomiting, diarrhea, jaundice, and itchy skin.

Storing & Cooking Information

Handling: To use fresh oregano, hold the rinsed and dried stems in one hand and strip off the leaves by running your fingers of the other hand down the stems. Use whole leaves or chop them with a sharp, dry knife.

Storing: Store fresh oregano in a plastic bag in the refrigerator.

Freezing: Freeze oregano to retain the most flavor and aroma. Freeze entire branches on cookie sheets, then strip the leaves from the stems and put them back into the freezer in plastic containers. Or mix finely chopped oregano leaves with just enough olive oil or butter to bind them together and freeze the mixture in ice cube trays.

General Information

Perhaps the most well known and most used fresh herb, parsley comes in two varieties. Curly parsley is most often used for a garnish, while flat leaf parsley is commonly used in flavoring. Parsley is native to the Mediterranean region of Southern Europe. The name “parsley” comes from the Greek word “petros”, or stone, since the parsley plant was often found growing in and among rocks. While it has been cultivated for more than 2,000 years, parsley was used medicinally prior to being consumed as a food.

Health Benefits

Parsley is a very good source of magnesium and Vitamin K. Magnesium promotes cardiovascular health by improving blood flow, and Vitamin K helps prevent blood clots. Parsley is also rich in many antioxidants, including beta-carotene which has been associated with reducing the risk of diseases such as atherosclerosis, diabetes, and colon cancer.

Storing & Cooking Information

Handling: Rinse parsley as soon as you cut it or get it home from the grocery store. Swish the curly types in a basin of water to remove trapped grit. Shake dry. If your kitchen is cool, parsley keeps well on the countertop, with stems in water.

Storing: Parsley will last up to 1 week wrapped in a damp towel or in plastic bag and put in hydrator drawer of the refrigerator.

Freezing: To prepare parsley for freezing, place small bunches with 4-inch stems in plastic bags, press the air out, and seal. Just slice off or grate as much parsley foliage as you need while it’s still frozen, holding onto the stems to keep the bunch together. Thawed parsley is limp but is fine to use in most cooked dishes.

General Information

Sage is a member of the mint family and has long been used as a culinary and medicinal herb. Sage is used to season meats (especially popular when cooking Thanksgiving turkeys) and is also used in baked goods and beverages. It was believed that sage increased one's memory and concentration, leading to the use of the word “sage” to describe a wise person.

Storing & Cooking Information

Handling: Remove the stem from sage leaves and chop. You can also tie many leaves together to add to a stock or soup.

Storing: Wrap fresh sage in a paper towl and store in a plastic bag in the fridge. Sage will last this way 4-5 days. You can cover fresh leaves in olive oil and store in the fridge for up to 3 weeks- this flavored olive oil can add flavor to sautes or salad dressing.

Freezing: Wash and dry leaves, remove leaves from stems, and pack loosely in freezer bags.

Drying: Wash and dry leaves and tie several stems together. Wrap a small paper bag around each bundle and punch some small holes in the bag for ventilation. Hand each bundle in a dry, dust-free space.  Let dry for 2 weeks until the leaves easily crumble to the touch. 

General Information

Summer savory, most often compared in flavor to marjoram or thyme, is an annual plant with lilac colored tubular flowers.  It is a particularly popular herb in Atlantic Canada, where it is used as the main flavoring agents in stuffing- much like sage is used in the United States.  Summer savory is also often included in an Herbs de Provence spice blend. Use summer savory much like you would thyme.  Its peppery flavor and spicy aroma liven up many dishes. Add some to an omelet or frittata or use it in a marinade for chicken or fish.

Storing & Cooking Information

Handling: Add a sprig/s to any slowly cooked soups, stews, tomato-based sauces, or plain rice during cooking and remove before serving. Sprigs can also be placed in the water for steamed or boiled vegetables. If using fresh leaves in a dish, it’s a good idea to strip the leaves off the woody stems. It can be a bit painstaking but using a fork to strip the stems helps.

Storing: Store fresh summer savory in the fridge in a plastic bag.

Freezing:  Freeze branches on cookie sheets, then strip off the leaves, put them into plastic containers and return them to the freezer. Or mix finely chopped savory with just enough olive oil or butter to bind them together and freeze the mixture in ice cube trays.

Drying: Dry entire branches on racks or tie them into bunches and hang them in a dry, well-ventilated spot away from direct sun. Store dried leaves in airtight jars.

General Information

Thyme is a savory herb classically used in European and Caribbean cooking. Try adding it to jerk sauces, poultry, meats, soups, eggs, or stocks.

Storing & Cooking Information

Handling: Add a sprig/s to any slowly cooked soups, stews, tomato-based sauces, or plain rice during cooking and remove before serving. Sprigs can also be placed in the water for steamed or boiled vegetables. If using fresh leaves in a dish, it’s a good idea to strip the leaves off the woody stems. It can be a bit painstaking, but using a fork to strip the stems helps.

Storing: Store fresh thyme in the fridge in a plastic bag.

Freezing: Freeze branches on cookie sheets, then strip off the leaves, put them into plastic containers and return them to the freezer. Or mix finely chopped thyme with just enough olive oil or butter to bind them together, and freeze the mixture in ice cube trays. Frozen thyme tastes much better than the dried form, but it appears limp and unattractive. Use it in stews, casseroles and other dishes when taste matters more than appearance

Drying: Dry entire branches of thyme on racks or tie them into bunches and hang them in a dry, well-ventilated spot away from direct sun. Store dried leaves in airtight jars.

General Information

Beans are one of the longest-cultivated plants, broad beans having been grown at least since ancient Egypt, and the common bean has been grown for six thousand years in the Americas. Modern dry beans come from old-world varieties of broad beans, but most of the kinds commonly eaten fresh come from the Americas, being first seen by Christopher Columbus during his conquest of a region of what may have been the Bahamas, where they were grown in fields.

Herbs and spices that compliment green beans include dill, mint, basil, sage, thyme, summer savory, garlic, onions and dry mustard.

Storing & Cooking Information

Handling: Trim end off of bean (where it attached to plant). You can leave beans whole, snap off their stem end, or cut them to any size you want.

Freezing: Cut in 1 or 2 inch pieces or lengthwise strips or leave whole if very young and tender. Blanch 3 minutes. Cool immediately and drain well.  Leave ½ inch headroom in bag.  Seal and freeze. 

Storage: Store in a sealed plastic bag in the refrigerator for 7-10 days.

General Information

Long Beans are an ancient vegetable, with wild varieties of these plants still growing in tropical Africa, where they were likely introduced from Southeast Asia.  The long bean is also known as the long-podded cowpea, asparagus bean, snake bean, or Chinese long bean.  They have a very pronounced flavor and have a distinctly beany taste and are not sweet like the green bean.  Long beans work best briefly steamed, stir-fried, or braised, but also hold up well when added to stews. If you want them to be juicier, blanch before stir frying. Long beans should be cut into 1-2 inch lengths for cooking. They should be stirfried or boiled, rather than steamed, which tends to make them too soft. 

Long Beans, like other beans, belong to the family of plants known as legumes (Leguminosae or Fabaceae). They are not closely related to other beans such as pole beans, bush beans, snap beans or haricots (French beans), all of which belong to a different genus altogether. Long beans are more closely related to black-eyed peas and may in fact simply be varieties thereof. However, in most recipes, long beans may be used in place of these other beans, although they are slightly less sweet and flavorful. Even when harvested, long beans are never stiff or crisp like green beans. They are most valued for their retention of color and texture when used in stews and other slow-cooked dishes.

Chinese and Southeast Asians eat the leaves and beans of the many types of long beans, including varieties with names such as Fowl’s Gut Bean, Asparagus bean and Yak’s Tail. Long beans are good source of protein, vitamin A, thiamin, riboflavin, iron, phosphorus, and potassium, and a very good source of vitamin C, folate, magnesium, and manganese.

Storing and Cooking Information

Handling: Break off dry ends. Rinse and shake dry. Snap in half crosswise or cut diagonally.

Storing:  Store in the refrigerator, unwashed in a plastic bag for up to five days.

Freezing: Cut them to about 2 inches and then blanch them. Put them in freezer bags and place them in the freezer. When you're ready to cook them, do not thaw first, but add them straight to your cooking pan frozen.

General Information

Pea shoots—also known as pea sprouts—are the young leaves and stem of traditional garden pea plants. While a pea plant can take 60-70 days to mature, pea shoots are harvested after just 2-4 weeks. They are very young and tender, with a distinctive, sweet pea flavor. Though the origins of the pea plant is unknown, it is likely one of the oldest domesticated crops in the world. Remnants of pea plants have been found in Switzerland dating back to the Bronze Age and in an Egyptian tomb at Thebes. In many cultures, peas were originally grown for their dried seeds due to the belief that green, or fresh, peas were poisonous. Fresh-shelled green peas did not appear in European cuisine until after the Norman Conquest of England. By the end of the 16th century green peas were a common vegetable across most of Europe. Their seeds were brought to North America by early colonists, where the plant flourished.

Pea shoots, however, are a very popular traditional dish from Asia. Originating in China, Hmong immigrants brought pea shoot cuisine with them as they settled in present-day Laos, Vietnam, Cambodia and Thailand in the early 1800s. The descendants of these immigrants then fled to America as refugees during the 1970s, further spreading this traditional food. Pea shoots are a very versatile vegetable. They are a delicious addition to any salad or stir-fry, and can also be added to sandwiches or cooked with chicken or fish

Storing & Cooking Information

Handling: 
Rinse gently in cold water before use. Because pea shoots are harvested so young, both the leaves and stem are tender and edible.

Storing: 
Fresh pea shoots should store for over a week in a sealed plastic bag, but they are best when eaten fresh. Freezing is not recommended.

General Information

Sugar snap and snow peas, harvested in late spring and early summer, provide a fresh green taste and a crunchy, edible pod. The snow pea is a flat-podded vegetable that bears both pods and seeds that are sweet and edible. Sugar snap peas, which are thicker, were developed by crossing Chinese snow peas with a mutant shell pea plant. The pod and seeds of sugar snaps are also edible. Peas were one of the earliest cultivated food crops and provide a generous amount of calcium, in addition to carbohydrates, protein, vitamin A, vitamin C and iron.

Peas are excellent steamed and salted as a side dish, or added to any casserole, soup, or salad. Add some mint to sautéed or steamed peas for a bright, fresh flavor. Snow peas and sugar snap peas can be briefly blanched, boiled, sautéed, steamed, or eaten raw. 

While peas are best served fresh, if you do store them, place them in a perforated plastic bag. Do not wash peas before storing but we recommend rinsing them just before use. The calyx – the cap on the stem-side of the pea –  may be removed before eating if the grower hasn't already done so already.

Health Benefits

Snap and snow peas provide a number of important nutrients. A single, 3­-ounce serving contains more than 50% of the recommended daily intake of vitamin C. Vitamin C is particularly important for immune function. For older individuals, vitamin C is a vital nutrient because immune function often decreases with age. Vitamin C can provide an extra boost to prevent disease and infection. Snap and anow peas also contain niacin, also called vitamin B3. Niacin supports the metabolism, helping the body derive energy from foods after digestion. An inadequate amount of niacin can cause fatigue, so it is important to eat enough of this nutrient.

Storing & Cooking Information

Handling: Rinse just before use. The calyx or cap at the end may be removed.  For shell peas, hold the pod with the flat end of the pea down, grasp the tip of the flower end and pull down, removing the string along the bottom of the pea.  Snow & snap peas come in edible-pods; eating them does not require shelling.

Storing: Peas will last 4-5 days in the fridge if placed in a plastic bag.

Freezing:  Shelled peas work best for freezing. Remove the peas and blanch for 1 ½ minutes. Cool immediately and drain. Leave ½ inch headroom. Seal and freeze.

General Information

Like corn, peppers are native to the Americas. Peppers belong to the nightshade family (Solanaceae), along with potatoes, eggplant and tomatoes. Peppers come in many shapes, sizes, colors, and flavors. Try chopped bell peppers in your salad or sautéing them and add to pasta sauce.

Storing & Cooking Information

Handling: Peppers should always be cored and stemmed before cooking unless you're grilling them whole. Start by cutting them in half; remove the cap and seed mass with your fingers or cut a circle around the cap and pull it off, along with most of the seeds and rinse out the remaining seeds.

Storing: Peppers will last 1-3 weeks in the hydrator drawer in fridge.

Freezing: Peppers should not be blanched before freezing. Cut out stems, cut in half and remove stems.  Leave in halves or cut in slices, strips, rings or dice.  Do not leave any headroom. Seal and freeze.

General Information

The tomato genus originated in the South American Andes, with evidence suggesting the tomato was domesticated in Mexico. In the 17th century, the tomato was introduced from Europe to Asia and later to the United States, Africa, and the Middle East. Tomatoes were grown as decorative plants in Europe for several centuries before Europeans tried to eat the round red fruits. The tomato is one of the most important vegetables throughout the world.  The edible, fleshy tomato fruit is consumed fresh in salads, cooked in sauces, and flavors soups and meat or fish dishes. Processed forms such as puree, juice, ketchup, and canned tomatoes are widely used as well.

Small tomatoes come in a variety of shapes (cherry, grape, pear) and colors (dark red, bright red, yellow, almost purple).

Health Benefits

Cherry tomatoes contain lycopene, one of the most powerful natural antioxidants. Lycopene has been shown to protect the skin from harmful UV rays. Lycopene may also help relieve the oxidative stress of people who already have diabetes.

Storing & Cooking Information

Handling: Wash cherry tomatoes, remove any stem, and eat raw! Cherry tomatoes can also be sauteed or roasted.

Storing: Tomatoes will last up to 1 week stored at room temperature and longer if still ripening. Not fully ripe tomatoes will continue to ripen at 60-75 degrees out of the sun. Do not store whole tomatoes in the refrigerator- only use the fridge to store tomatoes once they have been cut.

Freezing: Do not blanch tomatoes.  Wash and cut up into sizes desired for casseroles or soups.  Also, cook down tomatoes and put through sieve to use as puree. Leave ½ inch headroom. Seal and freeze. Not recommended for fresh salad use since the flesh is ruptured by ice crystals and makes deflated mush when defrosted.

General Information

Eggplants come in many shapes and sizes from the small green bitterball eggplants to long, curved purple Japanese eggplants to the common bulbous Italian eggplant. Try broiling, grilling, frying, stewing or baking them with your choice of seasonings.  Eggplants originated in Southeast Asia.  Botanists credit India as the motherland of the eggplant, but Asian countries first embraced this fruit vegetable in the kitchen about 3 A.D. By 11 A.D., it reached Europe, where consumption of the eggplant was initially thought to cause insanity. No doubt this wary notion was due to its membership in the deadly nightshade family along with the tomato (also thought to be poisonous).  Experimental botanist Thomas Jefferson brought the eggplant to the United States, where the eggplant was primarily used as a table ornament until the 20th century.

Health Benefits

Eggplant is low in fat and carbohydrates. It is therefore a filling alternative in many recipes designed for weight loss. The skin of an eggplant is also an excellent source of nasunin, an antioxident that has been shown to protect brain cell membranes and to help fight cancer cells. The dominant antioxident in eggplants, cholorgenic acid, fights free radicals, prevents against cancerous cells, and may have antiviral properties. Eggplants are also rich in minerals such as phosphorous, calcium, magnesium, and potassium.These minerals can help prevent arthritis, osteoporosis, and heart disease.

Storing & Cooking Information

Handling: Eggplant need not be peeled unless the skin is very thick. It's usually worth salting larger eggplants to draw out the bitterness and excess moisture. Trim off the ends and cut into slices from one-half to one inch thick. Or cut it into chunks. Sprinkle both sides liberally with coarse salt, then let drain in a colander for at least half an hour, or up to two hours. Rinse and squeeze dry between paper or cloth towels.

Storing: Eggplant is best eaten fresh or stored unrefrigerated at cool room temp. It can be put in hydrator drawer of fridge for longer storage for up to 1 week.

Freezing: Wash, peel and then slice the eggplant into ⅓ inch slices.  Drop the slices into boiling water; allow to cook for four minutes. Remove from the hot water, drop into ice water until cool. Drain and put into freezer bags, label and place in freezer.

General Information

Fingerling potatoes are small, stubby, long potatoes, which can be one of a variety of heirloom potato cultivars. These potatoes should not be confused with new potatoes- they are bred to be small and long when full mature.  Popular fingerling varieties include the yellow-skinned Russian Banana, the red/orange-skinned French fingerling, and the Purple Peruvian.  Due to their size and heirloom status, these potatoes are more expensive than other potato varieties and are commonly either halved and roasted in a side dish or used for salads.

Health Benefits

The nutritional content of fingerling potatoes is similar to other potato varieties. Fingerlings are an excellent source of vitamin B6, also known as pyridoxine. B6 plays many important roles in the body, including the production of red blood cells, liver detoxification, and maintenance of the brain and nervous system. Individuals over the age of 65 often have lower blood levels of vitamin B6, so ensuring adequate intake later in life is essential to maintain health. Fingerling potatoes are also rich in vitamin C, and antioxidant that can bolster immune function and fight against foreign invaders and bacteria.

Storing & Cooking Information

Handling: Wash potatoes. Peel if necessary; remove the “eyes” or green spots.

Storing: Potatoes should be stored at room temperature, away from light.  Refrigerate baby new potatoes if not used within 2-3 days.  Late-season potatoes store well in a cellar once they have been cured: let the skins toughen, otherwise the potatoes could shrivel and become soft shortly after storage. An ideal storage temperature is 45—50 degrees. If the temperature is too high, potatoes tend to soften, shrivel, and sprout. Temperatures that are too low cause the starch in the potatoes to turn to sugar, giving them a sweet taste. Should this happen, hold the potatoes at 70 degrees F for a week or so, and the sugar will convert back to starch, making the potatoes edible again. Potatoes properly stored should last all winter long. It is a good idea to layer the potatoes with newspapers so if one turns bad, it won’t spoil the whole lot.

Freezing: Do not freeze potatoes—they become watery.

General Information

The genus Capsicum originated in Central and South America, but members of the genus have been crossed so that many intermediate forms occur. Therefore, they are treated as one large group of cultivars. The aromatic hot pepper was likely introduced to West Africa later than the chili pepper.  Peppers are consumed in fresh, dried, or in processed form. Hot peppers are usually consumed in small quantities as a condiment or spice for seasoning.  Try stuffing hotter Italian peppers or adding jalapeno and habanero peppers to salsas and spicy dishes. Hot peppers generally dry well for later use.

Those interested in evolutionary biology should note that capsicum, presumably ‘intended’ to deter herbivores from eating the fruit, is detected only by the palate of mammals, but does not deter birds. This suggests that throughout the pepper’s long evolutionary history, which has been largely confined to the Americas, birds have served as better seed dispersers than mammals. Even if the pepper hasn’t chosen us as its favorite seed disperser, humans have certainly taken a liking to peppers, the fourth favorite culinary vegetable in Britain, despite the pepper’s best attempt to deter us.

Storing & Cooking Information

Handling: Hot peppers contain the irritant capsaicin that causes a burning sensation when it comes into contact with sensitive tissue.  Be cautious to avoid rubbing eyes especially if you have been handling chilies.  To cut the heat in your recipe, remove the seeds and veins from your chilies before using.

Storing: Peppers can last for several days to a few weeks at room temperature or in the refrigerator before they start to rot.

Freezing: Freezing peppers, if done right, can make them last several months, but the thawing process can be a tricky one where often you're left with overly soft and mushy chilies.

Drying: Dried chilies can last from several months to a few years if store properly.  Removing moisture from peppers will magnify and intensify the heat, flavor, and natural sugars it contains.  To dry indoors, place whole or sliced chili peppers single layer on a plate and set them in a very dry, warm, and extremely well-ventilated area with loads of sunlight. Rotate the peppers regularly and discard any that show signs of softness or spoilage. If at all possible, place your plate outdoors when the forecast calls for hot, sunny, and dry weather (this will speed up the drying process). Within one or two weeks, you should start seeing your beloved chilies get dry and brittle.

General Information

The tomato genus originated in the South American Andes, with evidence suggesting the tomato was domesticated in Mexico. In the 17th century, the tomato was introduced from Europe to Asia and later to the United States, Africa, and the Middle East. Tomatoes were grown as decorative plants in Europe for several centuries before Europeans tried to eat the round red fruits. The tomato is one of the most important vegetables throughout the world. The edible, fleshy tomato fruit is consumed fresh in salads, cooked in sauces, and flavors soups and meat or fish dishes. Processed forms such as puree, juice, ketchup, and canned tomatoes are widely used as well.

Heirloom tomatoes are particularly prized for their flavor and their historical interest. There are hundreds of varietals of heirloom tomatoes.  Our farmers are growing varieties like Brandywines, Green Zebras, Cherokee Purple, Moskovich, Black Krim and more.  The word heirloom indicates that the variety of tomato is open-pollinated and originated before 1940. Heirlooms also cannot be hybrid tomatoes, meaning plants which are cross-pollinated to try to encourage or breed for specific traits, such as disease resistance or longer shelf life.  Since heirloom tomatoes are not cross-pollinated, they are often far more delicate fruits.  They blemish and spoil far more easily than their hybrid counterparts, but their flavor just cannot be beat!  So be gentle with your lovely heirlooms and eat them quickly once you pick up your share.

Health Benefits

Heirloom tomatoes contain lycopene, one of the most powerful natural antioxidants. Lycopene has also been shown to protect the skin from harmful UV rays. Lycopene may also help relieve the oxidative stress of people who already have diabetes.

Storing & Cooking Information

Handling: To eat raw, remove stem, wash, and slice.

Storing: Tomatoes will last up to 1 week stored at room temperature and longer if still ripening. Not fully ripe tomatoes will continue to ripen at 60-75 degrees out of the sun. Do not store whole tomatoes in the refrigerator- only use the fridge to store tomatoes once they have been cut.

Freezing: Do not blanch tomatoes.  Wash and cut up into sizes desired for casseroles or soups. Also, cook down tomatoes and put through sieve to use as puree. Leave ½ inch headroom.  Seal and freeze. Not recommended for fresh salad use since the flesh is ruptured by ice crystals and makes deflated mush when defrosted.

General Information

The genus Capsicum originated in Central and South America, but members of the genus have been crossed so that many intermediate forms occur. Therefore, they are treated as one large group of cultivars. The aromatic hot pepper was likely introduced to West Africa later than the chili pepper.  Peppers are consumed in fresh, dried, or in processed form. Hot peppers are usually consumed in small quantities as a condiment or spice for seasoning.  Try stuffing hotter Italian peppers or adding jalapeno and habanero peppers to salsas and spicy dishes. Hot peppers generally dry well for later use.

Those interested in evolutionary biology should note that capsicum, presumably ‘intended’ to deter herbivores from eating the fruit, is detected only by the palate of mammals, but does not deter birds. This suggests that throughout the pepper’s long evolutionary history, which has been largely confined to the Americas, birds have served as better seed dispersers than mammals. Even if the pepper hasn’t chosen us as its favorite seed disperser, humans have certainly taken a liking to peppers, the fourth favorite culinary vegetable in Britain, despite the pepper’s best attempt to deter us.

Storing & Cooking Information

Handling: Hot peppers contain the irritant capsaicin that causes a burning sensation when it comes into contact with sensitive tissue.  Be cautious to avoid rubbing eyes especially if you have been handling chilies.  To cut the heat in your recipe, remove the seeds and veins from your chilies before using.

Storing: Peppers can last for several days to a few weeks at room temperature or in the refrigerator before they start to rot.

Freezing: Freezing peppers, if done right, can make them last several months, but the thawing process can be a tricky one where often you're left with overly soft and mushy chilies.

Drying: Dried chilies can last from several months to a few years if store properly. Removing moisture from peppers will magnify and intensify the heat, flavor, and natural sugars it contains. To dry indoors, place whole or sliced chili peppers single layer on a plate and set them in a very dry, warm, and extremely well-ventilated area with loads of sunlight. Rotate the peppers regularly and discard any that show signs of softness or spoilage. If at all possible, place your plate outdoors when the forecast calls for hot, sunny, and dry weather (this will speed up the drying process). Within one or two weeks, you should start seeing your beloved chilies get dry and brittle.

General Information

Starchy potatoes (Idaho or Russet) make the best baked and mashed potatoes and good fries. Low starch potatoes (like “new” potatoes) are thin-skinned and are suitable for boiling or roasting. It is thought that the potato was first brought to the United States in the early 18th century by Irish immigrants who settled in New England. However, the potato tuber did originate in the Americas…just much farther south.  Potatoes are indigenous to the Andes.  People in this country were slow to adopt the “Irish potato” and large-scale cultivation of potatoes did not occur in the U.S. until the 19th century.  Now, potatoes are the world’s fourth largest food crop (after rice, wheat, and corn).

There are many varieties of potato, from the large Russet potato (best for baking or using in soups) to the waxy, yellow Yukon Golds, which are great for roasting or boiling.

Health Benefits

Potatoes are not just a delicious side dish – they’re full of nutrients that benefit our health. For instance, potatoes are an excellent source of vitamin B6, which assists in production of red blood cells, metabolizing carbohydrates, and maintenance of the nervous system. As we age, our risk of vitamin B6 deficiency increases, so it is important to eat adequate amounts of this nutrient. Potatoes are also rich in potassium, a mineral that helps maintain normal blood pressure and preventing hypertension.

Storing & Cooking Information

Handling: Wash potatoes. Peel if necessary; remove the “eyes” or green spots.

Storing: Potatoes should be stored at room temperature, away from light.  Refrigerate baby new potatoes if not used within 2-3 days.  Late-season potatoes store well in a cellar once they have been cured: let the skins toughen, otherwise the potatoes could shrivel and become soft shortly after storage. An ideal storage temperature is 45—50 degrees. If the temperature is too high, potatoes tend to soften, shrivel, and sprout. Temperatures that are too low cause the starch in the potatoes to turn to sugar, giving them a sweet taste. Should this happen, hold the potatoes at 70 degrees F for a week or so, and the sugar will convert back to starch, making the potatoes edible again. Potatoes properly stored should last all winter long. It is a good idea to layer the potatoes with newspapers so if one turns bad, it won’t spoil the whole lot.

Freezing: Do not freeze potatoes—they become watery.

General Information

The genus Capsicum originated in Central and South America, but members of the genus have been crossed so that many intermediate forms occur. Therefore, they are treated as one large group of cultivars.The aromatic hot pepper was likely introduced to West Africa later than the chili pepper. Peppers are consumed in fresh, dried, or in processed form. Hot peppers are usually consumed in small quantities as a condiment or spice for seasoning. Try stuffing hotter Italian peppers or adding jalapeno and habanero peppers to salsas and spicy dishes. Hot peppers generally dry well for later use.

Those interested in evolutionary biology should note that capsicum, presumably ‘intended’ to deter herbivores from eating the fruit, is detected only by the palate of mammals, but does not deter birds. This suggests that throughout the pepper’s long evolutionary history, which has been largely confined to the Americas, birds have served as better seed dispersers than mammals. Even if the pepper hasn’t chosen us as its favorite seed disperser, humans have certainly taken a liking to peppers, the fourth favorite culinary vegetable in Britain, despite the pepper’s best attempt to deter us.

Storing & Cooking Information

Handling: Hot peppers contain the irritant capsaicin that causes a burning sensation when it comes into contact with sensitive tissue.  Be cautious to avoid rubbing eyes especially if you have been handling chilies. To cut the heat in your recipe, remove the seeds and veins from your chilies before using.

Storing: Peppers can last for several days to a few weeks at room temperature or in the refrigerator before they start to rot.

Freezing: Freezing peppers, if done right, can make them last several months, but the thawing process can be a tricky one where often you're left with overly soft and mushy chilies.

Drying: Dried chilies can last from several months to a few years if store properly. Removing moisture from peppers will magnify and intensify the heat, flavor, and natural sugars it contains. To dry indoors, place whole or sliced chili peppers single layer on a plate and set them in a very dry, warm, and extremely well-ventilated area with loads of sunlight. Rotate the peppers regularly and discard any that show signs of softness or spoilage. If at all possible, place your plate outdoors when the forecast calls for hot, sunny, and dry weather (this will speed up the drying process). Within one or two weeks, you should start seeing your beloved chilies get dry and brittle.

General Information

Tomatillos are a member of the nightshade (Solanaceae) family, related to tomatoes, and are an important ingredient in Mexican cuisine. Tomatillos have been cultivated in Mexico and Guatemala for several centuries, where they were important staples for Mayan and Aztec cultures. Tomatillos most closely resemble ground cherries, but are slightly larger and are typically used as a savory ingredient, especially in salsa and ‘green sauce’ found in Latin America. Tomatillos are a savory vegetable used in salsas, salads, soups, other raw or cooked dishes and are the secret ingredient of salsa verde. Similar to husk cherries, tomatillos have an outer husk that must be removed before eating. At times, tomatillos have a naturally sticky coating, which can be washed off with water before eating.

Storing & Cooking Information

Handling: Remove the husks and rinse the tomatillo. Tomatillos are generally eaten with the seeds in.

Storing: Tomatillos will last up to 2 weeks stored at room temperature. Refrigerate in husks beyond 2 weeks.

Freezing: Remove the husks, clean and place in a freezer-safe container. When ready to use thaw and slice.

General Information

Broccoli is a member of the cabbage family, and is closely related to cauliflower. Its cultivation originated in Italy. Broccolo, its Italian name, means “cabbage sprout.” Because of its different components, broccoli provides a range of tastes and textures, from soft and flowery (the floret) to fibrous and crunchy (the stem and stalk).  Broccoli was an Italian vegetable long before it was eaten elsewhere. It was first mentioned in France in 1560, but was unfamiliar in England for almost 200 years after that. Commercial cultivation of broccoli in the United States can be traced to the D'Arrigo brothers, Stephano and Andrea, immigrants from Messina, Italy, whose company made some tentative plantings in San Jose, California in 1922. A few crates were initially shipped to Boston, where there was a thriving Italian immigrant culture in the North End.

Storing & Cooking Information

Handling: Strip the stalk of leaves, if any. Remove any part of the bottom of the stalk that has dried out. Peel the tough outer skin of the broccoli stalk as best you can. If you like, cut the stalk into equal-length pieces and break the head into florets.

Storing: Broccoli will last 3-5 days stored in plastic bag in hydrator drawer of fridge.

Freezing: Peal coarse stalks and trim off leaves and blemishes; split if necessary.  Salt and soak for ½ hour to drive out bugs and wash well.  (Use 1 tablespoon salt for each quart of cold water).  Sort for uniform spears or cut up.  Blanch in steam for 5 minutes for stalks.  Blanch in boiling water 3 minutes for stalks.  Reduce time for cut up or chopped.  Cool immediately and drain.  Leave no headroom for spears or large chunks.  Arrange stalks so blossom ends are divided between either end of the container.  Leave ½ inch headroom for cut up or chopped pieces, as they have less air space.

General Information

This member of the Brassica family has its origins in Western Europe around the Mediterranean Sea, where it evolved from leafy kale-like plants. Cabbages were likely domesticated about 2,000 years ago, before which they were collected from the wild, primarily for medicinal purposes.  Cabbage dishes are great accompaniments to meat dishes. The leafy head of cabbage is often boiled in soups or stews or sliced for stir-fries, casseroles, and salads like coleslaw. It can also be pickled or fermented in brine for sauerkraut or kimchi.

While usually green, some varieties of cabbage have red or purple leaves. Usually the sphere of leaves at the center (the head) is eaten, rather than the outer leaves. Raw cabbage has a naturally peppery flavor. Cabbage has been used for centuries as a medicinal vegetable. It is believed that cabbage juice can help to heal ulcers and can act as an intestinal cleanser.  Cabbage is composed of 90% water and only contains 15 calories per one-cup serving.  

Health Benefits

Cabbage is an excellent source of vitamins A, C and K as well as calcium, potassium and magnesium. Some studies have shown that cabbage may have protective effects against colon cancer. 

Storing & Cooking Information

Handling: All head cabbage should be cored before cooking or shredding. First, remove a couple of layers of the outer leaves. Then use a thin-bladed knife to cut a cone-shaped section out of the core.  To shred the head of cabbage, just cut the cabbage into quarters and cross-cut thinly; it will shred itself.

Storing: Cabbage lasts 3 weeks to 2 months in a hydrator drawer of fridge. A plastic bag is not necessary. Do not remove outer leaves before storage.

Freezing: Trim coarse outer leaves from head. Cut into medium to coarse shreds or thin wedges or separate the head into individual leaves.  Cabbage can be frozen directly without being blanched, but for cabbage intended for sours and casseroles requiring cooked cabbage, water-blanch convenient sized wedges for 3 to 4 minutes or steam blanch them for 4 to 6 minutes. Whole leaves or shredded cabbage can be water-blanched for 1 ½ minutes. Cool promptly and drain. Place in freezer bags and freeze immediately.  Store for 10-12 months maximum.

General Information

Both celery stalks and celery roots are used as vegetables. Celery can also be grown for its seeds, which contain oil that is used in perfumes and pharmaceuticals. Whole seeds, as well as ground seeds, are used as a spice.  Celery is part of the “Holy Trinity” of Louisiana Creole cuisine, along with onions and bell peppers. In French cuisine, celery is combined with onions and carrots to produce the base for their sauces and soups.

Storing & Cooking Information

Handling: Trim leaves from celery before cooking but reserve them for garnishes or soups and stews. Remove the bottom core.

Storing: Celery should be placed in the fridge immediately or it will go limp.  It can last 2-4 weeks wrapped in a towel or in a plastic bag and stored in hydrator drawer of fridge.

Freezing: Celery can be frozen for later use in soups.  It will not be suitable for eating raw after being frozen.  Roughly chop the celery and place it in a freezer bag, store immediately in the freezer.

General Information

Fennel is composed of a white or pale green bulb from which closely superimposed stalks are arranged. A vegetable with an anise flavor, fennel is commonly used in egg and fish dishes. Varieties bred for the bulb yield a crisp anise flavored vegetable that compliments meats and can be eaten raw.  Fennel is a member of the Apiaceae (carrot or parsley family) and is related to cumin, dill, caraway and anise, all of which bear aromatic fruits that are commonly called seeds. It is native to southern Europe but is now naturalized in northern Europe, Australia and North America and is cultivated around the world.

Health Benefits

Fennel contains a unique combination of phytonutrients, including the flavonoids rutin, quercetin, and various kaempferol glycosides. These phytonutrients give fennel strong antioxidant abilities. Anethole, another phytonutrient found in fennel, has been repeatedly shown to reduce inflammation and prevent cancer. Fennel is also an excellent source of Vitamin C, which is the body's primary antioxidant. Vitamin C can reduce cellular damage that may lead to osteoarthritis and rheumatoid arthritis if left unchecked.

Storing & Cooking Information

Handling: To prepare the bulb of the Fennel, first remove the stalks of the fern on top of the bulb. Trim the root end from the bottom of the bulb. Wash and dry fronds and chop. Halve bulb vertically and separate layers as you would an onion. Slice each layer into strips to preferred size.

Storing: Fennel can be stored in the refrigerator for up to 2 weeks in a plastic bag in hydrator drawer of the fridge.

General Information

Kohlrabi resembles the turnip and can be substituted for it in most recipes. The bulbous stem of kohlrabi (part of the cabbage family) yields a crisp flesh that can be eaten raw or lightly cooked and the young leaves can be used like any green.  The bulbs can be either green or purple, depending on the variety. 

Kohlrabi's beginnings are a little uncertain, but it existed in the 1st century AD since Pliny the Elder briefly mentions a Corinthian turnip, a vegetable that closely resembles kohlrabi's growing habits. Apicius, who wrote the oldest known cookbook on cooking and dining in imperial Rome, mentions the kohlrabi in his preparations.  Kohlrabi found its way into Northern India in the 1600's where the Hindus considered it an important staple of their diet along with rice and greens. More recently, this unassuming vegetable is found in the cuisines of Israel, China and Africa.

Storing & Cooking Information

Handling: Separate bulb from greens. Smaller bulbs do not need to be peeled. For large bulbs, peel with sharp knife or vegetable peeler.

Storing: Kohlrabi can be stored in the vegetable bin for up to a week.

Freezing: Cut off tops and roots and wash well. Slice ¼-inch thick or dice into ½-inch cubes. Blanch diced or sliced kohlrabi in boiling water for 1 to 2 minutes. Pack in containers, leaving ¼ inch head space. Seal, label, and freeze.

General Information

Originally a plant of the Americas, corn is widely cultivated and has been integrated into many of the worlds' cuisines. Sweet corn is best eaten as soon as possible after picking: steamed, boiled, grilled, in salads, as a pizza topping, or even raw.  Spanish explorers of the early 1500s found Indians growing corn in East Texas, and the Spanish carried on corn culture at the Rio Grande valley settlements and the Texas missions. They ate the grain as a basic ingredient in tortillas, tamales, posole, and atole. The great variability of the corn plant led to the selection of numerous widely adapted varieties which hardly resembled one another. The plant may have ranged from no more than a couple of feet tall to over 20 feet. It was not like the uniform sized plant that most people know today. For the Aztecs, Mayas, Incas and various Pueblo dwellers of the southwestern United States, corn growing took precedence over all other activities.

Health Benefits

Sweet corn increases levels of ferulic acid, which has anti­cancer properties. Many research studies have also shown that ferulic acid plays a vital role in preventing aging and inflammation.

Storing & Cooking Information

Handling: Shuck corn just before cooking it. You can scrape the kernels from the cob with a knife.

Storing: Corn can be refrigerated with husks on, but should be used quickly as it will decline in sweetness as it ages.

Freezing: Freezing corn, while not to be compared to fresh corn on the cob, is a good product for cooking.  Cut from the cob, blanch in boiling water for 4-6 minutes, cool the kernels in ice water, place in a freezer bag and store in the freezer immediately.

General Information

The beet is a plant in the amaranth family. The most well known is the vegetable known as the garden beet. However, other cultivated varieties include the spinach beet, as well as the sugar beet, which is important in the production of table sugar.  The deep-red roots of popular red garden beet are often eaten boiled, either as a cooked vegetable, or cold as a salad after cooking and adding oil and vinegar. A large proportion of the commercial production is processed into boiled and canned beets or into pickles.  In Eastern Europe beet soup, such as cold borscht, is a popular dish. Many farmers grow a several different beet varietals, including golden beets and Chioggia (or candy cane) striped beets.

Health Benefits

Although beets sometimes get a bad reputation for being high in sugar, they are in fact a great source of many vitamins and minerals. Beets are rich in antioxidants, which are important for their cancer-­fighting properties. Beets also contain high amounts of fiber, which can help maintain a healthy body weight and promote digestive health. Folate is another component of beets; folate can decrease blood levels of homocysteine, which in turn decreases risk of inflammation and heart disease. As prevalence of heart disease increases with age, eating adequate amounts of folate can ensure good health later in life.

Storing & Cooking Information

Handling: Scrub well before cooking, but leave an inch or so of the green tops on to minimize bleeding.

Storing: Beets and greens will last several weeks in the refrigerator if wrapped in damp cloth or in plastic in drawer of fridge.

Freezing: Baby beets are worth freezer space.  Wash and sort for size; maximum 3 inches in size.  Small are best.  Leave on tails and ½ inch of stem so the juice won’t bleed out while boiling.  Boil until tender, about 25-30 minutes for small ones and 45-50 minutes for medium.  Cool quickly.  Slip off skins, trim and cut in slices or cubes.  Leave ½ inch of headroom for cubes and no headroom for whole or sliced.  Seal and freeze.

General Information

Carrots are very digestible when eaten raw. They can also be boiled, roasted, steamed, or cooked into soups. Carrot greens are also edible as a leaf vegetable but are rarely utilized in food. The wild ancestors of the carrot most likely came from Afghanistan. An early use of the carrot was for its aromatic leaves and seeds. Some relatives of the wild carrot such as parsley, fennel, dill, and cumin are still used for this purpose. The urban legend that says eating large amounts of carrots will allow one to see in the dark developed from stories of British gunners in World War II who were able to shoot down German planes in the darkness of night. The legend arose during the Battle of Britain when the RAF circulated a story about their pilots' carrot consumption as an attempt to cover up the discovery and effective use of radar technologies in engaging enemy planes.

Health Benefits

Carrots contain extraordinarily high amounts of vitamin A in the form of beta carotene. Vitamin A is an important nutrient for eye health, which helps improve night vision and prevents against macular degeneration and cataracts. Carrots are also rich in antioxidants, which decrease oxidative stress, inflammation, and damage from free radicals. As a result, carrots can help decrease the risk of certain diseases, including lung cancer, colon cancer, and leukemia.

Storing & Cooking Information

Handling: Peel with a vegetable peeler and trim off both ends.

Storing: Carrots can be stored in the fridge for several weeks with the greens removed and sealed in a plastic bag.  If carrots become limp, they are likely just dehydrated.  Place in cold water overnight in the fridge and they will crisp up.

Freezing:  Remove tops, wash and peel.  Leave baby ones whole and cut others into ¼ inch cubes, thin slices or lengthwise strips. Blanch tiny whole ones for 5 minutes and 2 minutes for diced, slices or lengthwise strips.  Cool immediately and drain. Leave ½ inch headroom in pack. Seal and freeze.

General Information

Also known as celery root, celeriac is to celery what beets are to chard or spinach, a close relative cultivated for its large root crown, rather than its foliage. The interior of the baseball sized roots is smooth and white, somewhat similar to a kohlrabi, with a strong celery-like flavor. Peel off the tough skin and then use raw in salads (for a good boost of vitamin C) or in soups, root mashes or other dishes. When serving raw, wash cut celeriac lemon juice, vinegar or something else acidic to prevent the exposed flesh from turning brown. Celeriac is featured in many dished in European countries, particularly in French and German cuisine.

Storing & Cooking Information

Handling: Celeriac must be peeled before using; use a sharp knife rather than a vegetable peeler.

Storing: Celeriac will last several weeks in the hydrator drawer of the fridge or in a plastic bag in the fridge.  Do not wash before storing in fridge.

Freezing: Celeriac freezes well. Wash, peel and cut into discs or cubes. Blanch in boiling water for four minutes, plunge into ice water, drain, pack in freezer bags, label and freeze.

General Information

Daikon radishes are long, white roots that have a mild, sweet flavor.  They often grow very large and are commonly harvested in the cooler fall months. Daikon radishes are an important element in many Asian cuisines, from use in kimchee and Japanese pickled, to soups and salads in India, Pakistan, and Bangladesh. Enjoy daikon radishes raw, make a quick sweet pickle, or cook to bring out the sweet flavor.

Storing & Cooking Information

Handling: Trim the radish greens and roots. Peel if you like (though not necessary).

Storing: Daikon will last up to 2 weeks stored in the fridge in plastic bag or wrapped in damp towel in fridge.  Their greens should be stored separately.

Freezing: Cut into smaller pieces.  Blanch in boiling water for 2-3 minutes.  Place in a freezer-safe container for freezing.

General Information

Like all turnips, the Hakurei, or Tokyo, turnip is a member of the Brassica family. This Japanese variety is sometimes referred to as a salad turnip, due to its crisp, delicious raw flavor.  Unlike other turnip varieties, hakurei do not need to be cooked.  They have an even-textured density and the flavor pairs well with a variety of different food items.  Eat them raw (just whole, or chopped/grated in salads), make a quick pickle, or cook with their greens to enhance their natural sweetness.

Storing & Cooking Information

Handling: Wash and peel the turnip root. Turnips should not be overcooked, or they will become dark in color and strong in flavor. The summer turnip, when sliced, can be cooked in thirty minutes, the winter turnip in from forty-five to sixty minutes.

Storing: Turnips should be stored unwashed in plastic bag in hydrator drawer of the refrigerator. Store greens separately wrapped in damp towel or plastic bag - use them as soon as possible.

Freezing: Freeze turnips in cubes or fully cooked and mashed. Cut off tops, wash and peel. Cut in cubes to blanch or in large chunks to cook and mash before freezing. Cubes blanch in 2 minutes. To mash, cook in boiling water until tender. Drain, mash or sieve. Cool. Leave ½ inch headroom for either.

General Information

Parsnips are sweeter than carrots, easy to prepare, and have a long shelf life. They are wonderful pureed, but they are also great roasted with other vegetables.  Parsnips are a real cold weather treat, only developing their full flavor after exposure to extended periods of cooler weather. In response to declining temperatures, parsnips, like carrots (both members of the Umbelliferae family, along with celery, parsley and fennel), begin converting starches to sugar, presumably to act as an antifreeze to prevent cells from rupturing in the cold.  A variety of wild parsnip grew over much of Central and Southern Europe and has been introduced into the British Isles and Northern Europe, but the cultivated varieties are sweeter and plumper.

Storing & Cooking Information

Handling: Treat parsnips as you would a carrot. If the parsnip is large, you must remove its woody core by digging it out with the end of a vegetable peeler or sharp spoon.

Storage: Parsnips should be unwashed and put in a plastic bag in the fridge. They will last several months this way. Owing to their wonderful storability, parsnips are available all year round, but are best harvested fresh in the fall, winter or spring (having overwintered in the ground).

Freezing: Select small to medium, firm parsnips that are tender and have a mild flavor. Wash, peel and cut into ½-inch cubes. Blanch in boiling water for 2 minutes. Cool promptly in cold water and drain. Pack into containers, leaving ½-inch headspace. Seal and freeze.

General Information

Radishes are the first root vegetables of spring and come in a variety of forms beyond the small, red and round ones common at the grocery store. Easter egg radishes come in a variety of bright colors, French breakfast radishes are slim white and pink varieties, and black radishes are very spicy.  

While most commonly eaten in salads, the delicious taste and texture of radishes is a wonderful addition to many different dishes.  For a classic preparation, place sliced radishes on country bread with butter and salt.  Place sliced radishes on tacos for a classic Mexican garnish. Radishes and their greens gain a sweet taste when sautéed or roasted.

Storing & Cooking Information

Handling: Simply trim the radish greens and roots. Peel them if you like (though not necessary).

Storing: Radishes will last up to 2 weeks stored in the fridge in plastic bag or wrapped in damp towel in fridge.  Their greens should be stored separately.

Freezing: Cut radishes into smaller pieces.  Blanch in boiling water for 2-3 minutes.  Place in a freezer-safe container for freezing.

General Information

Not to be confused with turnips, rutabagas belong to cruciferous family of vegetables. The rutabaga likely evolved from a cross between a wild cabbage and a turnip.

As hearty rutabagas can thrive in cold climates, they became popular in Scandinavia, but especially in Sweden—the country that earned them the name “swedes.” Rutabagas are still called Swedes in European nations.   In America, rutabagas were first cultivated in the northern parts of the country in the early 1800s. Canada and the northern states are today's greatest producers of the rutabaga.

This root vegetable has yellow-orange flesh and ridges at its neck and is rich in beta carotene.  While it has been cultivated here for over 200 years, it is still relatively uncommon in American cuisine.  It is a great tasting vegetable with a delicate sweetness and flavor that hints of the light freshness of cabbage and turnip. Easily prepared steamed, roasted, or pureed, the rutabaga is a very versatile vegetable with delicious flavor that also offers excellent nutritional value.

Storing & Cooking Information

Handling: Wash and peel the turnip root. Turnips should not be overcooked, or they will become dark in color and strong in flavor. The summer turnip, when sliced, can be cooked in thirty minutes, the winter turnip in from forty-five to sixty minutes.

Storing: Turnips should be stored unwashed in plastic bag in hydrator drawer of the refrigerator. Store greens separately wrapped in damp towel or plastic bag - use them as soon as possible.

Freezing: Freeze turnips in cubes or fully cooked and mashed. Cut off tops, wash and peel. Cut in cubes to blanch or in large chunks to cook and mash before freezing. Cubes blanch in 2 minutes. To mash, cook in boiling water until tender. Drain, mash or sieve. Cool.  Leave ½ inch headroom for either.

General Information

Sweet potatoes are in the morning glory family and native to North America. Sweet potatoes are grown in many parts and likely date back to prehistoric times, likely originating in Peru and Ecuador. In many parts of the world, sweet potatoes are grown for their edible leaves, as opposed to the sweet tubers with which we are more familiar in the U.S. Known as the “vegetable indispensable,” sweet potatoes were a main source of nutrition for early homesteaders and revolutionary soldiers. Sweet potatoes (Ipomoea batatas) are often confused for yams (Dioscorea batatas) which are tubers of tropical vines more closely related to lilies and grasses than to sweet potatoes.    

Health Benefits

Sweet potatoes, especially orange and yellow sweet potatoes, are an excellent source of vitamin A in the form of beta carotene. Vitamin A is important for its role in eye health, as it improves night vision and decreases the risk of macular degeneration and cataracts. Vitamin A also supports immune function and can help fight off infection. Sweet potatoes also provide high amounts of vitamin C, a nutrient that protects against damage from free radicals that cause cancer. As such, sweet potatoes can help prevent both chronic diseases and infections, thus promoting good health throughout life. One plain baked medium sweet potato has close to 4 grams of fiber and about 100 calories.

Storing & Cooking Information

Handling: Handle sweet potatoes carefully to prevent bruising. Wash before using.  Cut off any brown spots before using.

Storing: Storage in a dry, unrefrigerated bin kept at 55-60 degrees F. is best. Do not refrigerate, because temperatures below 55 degrees F will chill this tropical vegetable giving it a hard core and an undesirable taste when cooked.

Freezing: Cooked sweet potatoes store well in an airtight container in the freezer.

General Information

Turnips are members of the Brassica family and are a very popular fall crop.  Although both the root and leaves of a turnip can be eaten, the most popular portion to consume is the root. Purple-top turnips are purple on top and white on their bottom half. Scarlet turnips are a vibrant red color, with white flesh, and look like very large red radishes. Turnips are extremely flavorful but are not very good eaten raw.

Storing & Cooking Information

Handling: Wash and peel the turnip root. Turnips should not be overcooked, or they will become dark in color and strong in flavor. The summer turnip, when sliced, can be cooked in thirty minutes, the winter turnip in from forty-five to sixty minutes.

Storing: Turnips should be stored unwashed in plastic bag in hydrator drawer of the refrigerator. Store greens separately wrapped in damp towel or plastic bag - use them as soon as possible.

Freezing: Freeze turnips in cubes or fully cooked and mashed. Cut off tops, wash and peel. Cut in cubes to blanch or in large chunks to cook and mash before freezing. Cubes blanch in 2 minutes. To mash, cook in boiling water until tender. Drain, mash or sieve. Cool. Leave ½ inch headroom for either.

General Information

The tender lobed leaves of arugula have a distinct peppery flavor.  When harvested young, arugula leaves can be used as an herb or salad leaf, and mature arugula also serves as a delicious cooking green.  It’s an incredibly versatile vegetable since it can be used raw or cooked and also works very well as a base for pesto.  Toss raw leaves with olive oil, lemon juice, shaved parmesan, salt, and pepper to create the classic Italian rucola salad.  Use arugula leaves as a bed for seafood or grilled meat, sprinkle into pasta or on top of pizzas for a distinctive crunch, or substitute for spinach or other greens in omelettes or quiches. Arugula pairs well with bold flavors like citrus, beets, nuts, and intense cheese like chevre, blue, and parmesan. 

Arugula has been grown in the Mediterranean area since the Roman Empire and was considered an aphrodisiac.The seeds were also used for flavoring oils.  It is now cultivated in various places and is available throughout the world.  Arugula is a nutrient rich leafy green, and offers vitamins A, C, K, as well as calcium, folate, and potassium.  

Storing & Cooking Information

Handling: When ready to use, take as many stems as you need, and with mature arugula, discard the roots and about half of the stem.  Wash under running water then use as recipe directs.  Place the bunch of arugula in a bowl of water for about 15 minutes or until the grit has settled to the bottom of the bowl.  Drain the arugula in a colander and rinse the leaves again under cold running water.

Storing: Rinse the leaves in cool water and spin dry or use paper towels. Wrap leaves in paper towel and wrap in plastic or a zip lock bag and refrigerate.  Best if used within a few days.

Freezing: To freeze arugula, follow the same procedure you would with other greens, like spinach. Wash and remove any damaged pieces. Drop into boiling water for 2 minutes, cool them immediately in ice water, drain thoroughly and place in freezer bags. Remove air from the bag (to prevent freezer burn) and place in your freezer.

General Information

Best known for its role in salads, lettuces come in many varieties ranging from buttery pale green to robust romaines and bitter dark red bunches. As well as being consumed raw, lettuces can also be used to make soup.

Health Benefits

All varieties of lettuce are fairly low calorie, but their nutritional benefits vary. However, all five are good sources of dietary fiber. Fiber can increase feeling of fullness, since it adds bulk to food and expands in the stomach. If trying to lose weight, eating a high fiber diet can be a useful tool to eat fewer calories while still feeling satisfied. Additionally, fiber moves food through the gastrointestinal tract more quickly. This can decrease the risk of colon cancer.

Storing & Cooking Information

Handling: Lettuce should be washed thoroughly and the core removed before using.  A salad spinner is the best way to remove excess water. 

Storing: Lettuce should be stored in a plastic bag in the crisper drawer of the refrigerator. If lettuce is wilted, it can be revived by dunking it in ice water.

It is important to prepare your tender lettuce and other greens for storage as soon as you get home from collecting your share.  On very hot days, they may look a little weary from travel and sitting at the pick-up location.  However, the crispness of in greens is caused by moisture that’s retained in the cells. Soaking the greens in cold water for a few minutes to rehydrate them will most often bring them back to life.

The best way to store greens is to remove any dead leaves, wash well in cold water, and spin dry to remove excess moisture.  Wrap whole heads of lettuce in a damp paper towel and place in plastic bag, then store in crisper.  For baby greens, arugula, and other small leaf lettuces, wash and spin dry.  Place greens in single layer on clean dish towel and gently roll up and store in fridge. 

Freezing: Lettuce should not be frozen as it does not stand up well to the freezing process.