Orange Cauliflower - is a new variety of cauliflower. It is very similar to regular white cauliflower in taste and appearance except it is bright orange in color. The first variety of orange cauliflower, which was smaller and not as flavorful, was discovered in Canada in 1970 but it took decades of crossbreeding to finally develop the variety that is now available. Because of its high content of beta-carotene, orange cauliflower's vitamin A content is approximately 25 times higher than white cauliflower. Its color and nutritional value are two characteristics that will make this a poplular vegetable choice.
Radishes – I like to eat these raw and enjoy the way that they crunch when you bite into them. I put them in everything, sliced or diced, they provide a little zing in salads, sandwiches and as condiments alone.
Cauliflower – Great raw, break up the head and wash, some ranch dressing and you are ready! Start asking around and find that recipe for mashed cauliflower! Supposed to look and taste just like mashed potatoes!!!! Someone try it out and let us know.
Brussel Sprouts - belong to the cabbage family. Boil, steam or roast them but whatever you do, AVOID overcooking them! Overcooking releases the glucosinolate sinigrin, which has a sulfurous odor and a sulfuric taste. Generally boiling for 6 to 7 minutes is enough.
Pinkerton Avocado - is green with a medium-thick and pebbly skin. Signs of ripeness differ by variety, but all varieties yield to gentle pressure when ripe. (Softer for guacamole, more firm for slicing). To ripen an avocado, place it in a sealed plastic bag with a ripe banana at room temperature. Another method is to bury the avocado completely in a jar of flour. Do not refrigerate avocados until they are ripe.
Radicchio is an exotic Italian salad ingredient related to chicory. This distinctive plant grows in a rich maroon color and has a peppery flavor that adds a textural bite to salads. I prefer to grill or roast it to take some of the bitterness out of the taste.
Lettuce – Tear them up into a salad, use them in your sandwiches or use them like tortillas to wrap other vegetables or meat.
Chinese Broccoli ("Gai Long") - is a dark green vegetable in the Brassica oleracea group. This vegetable produces characteristic florets of flowers, much like broccoli. The floret, stem and leaves can be eaten raw in salads, steamed, boiled (my favorite) or the most common stir fried with oyster sauce. The oyster sauce compliments the faint bitterness of the plant.
Kohlrabi - Description: Kohlrabi consists of a long stalk and large leaves protruding from a spherical base. This base, a root, tastes like radishes when raw and broccoli when cooked. Varieties include purple and pale green. The leaves can also be eaten like spinach.
Peas Shelling This is a great way to get your children involved. These peas need to be removed from their shells. Have your child break the end off and pull the string down the side of the pod and push the peas out with their thumb into a bowl. Add them to a salad raw or steam, boil or saute them by themselves or with other vegetables.
Kabocha is a Japanese variety of winter squash. In some cultures it is revered as an aphrodisiac.It's popular for its strong yet sweet flavor and moist, fluffy texture, which is like chestnuts.Like other squash-family members, it is commonly mixed in side dishes and soups or anywhere pumpkin, potato, or other squash would be. It is a common ingredient in vegetable tempura and makes a wonderful soup by adding a small amount of rice or
Honey Orange - A unique orange flesh honeydew. Personally I do not care for the crunchy flesh but it does have a nice flavor. Cut in halve, clean out the seeds and put a mix of berries in the center (or a scoop of ice cream!)
Honey Yellow - A pretty, yellow skinned melon that has a sweet, juicy, orange flesh. At least that is what the seed catalog says. I don't know if I will be planting this melon again next year. Some of you really like it, others aren't sure what to think about it.
French Melons- NEW NEW NEW!!! This melon may look small and weird but it is very sweet. Much sweeter than a regular cantaloupe. Cut and enjoy.
Japanese Eggplant - Slice cross ways or long ways and fry or grill until soft. Season to your liking or some soy sauce and enjoy
Baby Bok Choy. - This is a asian vegetable. Very hearty and lots of nutrients. Steam, saute, or eat raw. Can be used like spinach. Don't be afraid if you have never tried this before. This is what the CSA program is all about. New and exciting things.
Maui Onions - Great to eat these raw in salads or on sandwiches. If you like steak, as a side dish or to put on top of, saute with olive oil and season to taste. Do the same and add your favorite pasta!
The Tangelo is a hybrid of a tangerine and a grapefruit, about the size of a tennis ball with a tangerine taste but jucier. They generally have loose skin and are easy to peel. They are easily distingushed from oranges by a characteristic knob at the top of the fruit.
Clementines* - are a variety of the madarin orange and are frequently confused with a similar fruit the satsuma, another name for the Japanese mikan. Easy to peel and uausally seedless. You may come across an occasional seed or two which is from some cross pollination with seeded varieties.
Fuji Apples*** - These yummy apples have it all--super sweet, super juicy and super crisp. Also they are one of the healthiest for you. They are nutritious and have the highest amount of important flavinoids among all types of apples. Helps fight against heart disease, reduce cholesterol, has powerful antioxidants and a great source of vitamin C.
Spinach - A dark green leaf vegetable with slightly bitter taste is a rich source of vitamin A, C and iron. Depending on the variety the leaves can be flat or curly (called savoy). To store, put in a plastic bag in the refrigerator for 3 days. To prepare, often gritty, spinach must be thoroughly rinsed, but only do so right before cooking. boil, puree, saute or just eating in a salad.
Red Leaf Lettuce - The red pigment in red leaf lettuce contains small amounts of fairly strong antioxidants. Eating red leaf lettuce is a delicious way to get lots of vitamins A and K, plus the antioxidants beta carotene and lutein.
Romaine Lettuce - Romaine lettuce is also known as cos lettuce. Romaine lettuce is low in calories and is an excellent source of vitamin A, lutein and believed to help prevent cancer. Romaine is the usual lettuce used in Caesar salad and on Middle Eastern cuisines.
Cilantro – Doesn’t matter what you do with this, it just smells wonderful. Salads, sandwich spreads, soups, or just let it sit in the kitchen.
Orange Carrots – if you have been on any of our Farm Tours, you will know that carrots are usually a favorite with the kids. Wash and leave in a baggie for the kids to munch on any time of the day.
Purple Carrots - Carrots are the taproot of the carrot plant, known botanically as Daucus carota. You can eat carrots raw, and they're common ingredients in salads. You can also serve carrots as a side dish by steaming or boiling them. Carrots are high in complex carbohydrates, have 20mg of vitamin C, 20mg of vitamin B6, and vitamin E. A serving of purple carrots provides 70mg of sodium, 2mg of iron, and 4mg of calcium.
Sunflowers - are majestic tall blooms that offer beauty and nutrition at the same time. One sunflower head can contain 1,000 seeds or more. Each seed produces another plant. The seeds can be dried and roasted for human consumption. The flowers can be left standing in the garden throughout the winter for the birds to feast upon. Sunflowers can also be harvested for the next growing season. There are several ways to allow the seeds to dry for planting in the spring.
Valencia Oranges* - derived its name from the town of Valencia, Spain. Valencia Oranges are the primary orange grown in Florida, with over 50% of its orange production. Its the most sweet of all oranges and has virtually no bitter taste. Because of its sweetness, the Valencia Orange is the most popular for the production of orange juice. The average size of the Valencia Orange is about 3 inches in diameter. The typical growing season is from March to June. They have a very small amount of seeds in the fruit if any at all.
Potatoes**** - are an excellent source of vitamins and minerals. They are fat-free, cholesterol-free, and sodium free. It is an excellent source of Vitamin C and provides important B Vitamins plus minerals like potassium, copper, magnesium, iron, fiber and niacin. Potatoes are also one of the best sources of complex carbohydrates. One medium size potato contains only 100 calories. Potatoes are highly healthy foods, rich in nutrients and low in calories and fat.
Thyme - Is a delicate looking herb with a penetrating fragrance, thyme is a wonderful addition to bean, egg and vegetable dishes. Thyme leaves are curled, elliptically shaped and very small, measuring about one-eighth of an inch long and one-sixteenth of an inch wide. The upper leaf is green-grey in color on top, while the underside is a whitish color. Along with fresh sprigs of parsley and bay leaves, thyme is included in the French combination of herbs called bouquet garni used to season stock, stews and soups.
Leeks - The edible portions of the leek are the white onion base and light green stalk. The dark green portion is usually discarded since it has less flavor. As the leek grows, this part becomes woody and very chewy. One of the most popular uses for the whites and light green stalks is for adding flavor to stock. Chefs rarely use the darker part of the leek for stock because of its bitterness. However, a few leaves are sometimes tied with twine and other herbs to form a bouquet garni. Leek has a mild onion-like taste, less bitter than scallion. The taste might be described as a mixture of mild onion and cucumber, with a fresh smell similar to scallion. In its raw state, the vegetable is crunchy and firm.
Butternut Squash – Also known in Australia as Butternut pumpkin, its a type of winter squash. It has a sweet, nutty taste that is similar to pumpkin. Probably something that you would not normally purchase from the store, but this is what it is all about, making time to try new things. Cut in half, take out the seeds, sprinkle w/brown sugar, cinnamon, spread butter & honey. Bake at 350 until tender, about 20 minutes. Its a fruit that can be roasted and toasted and also be puréed or mashed into soups, casseroles, breads, and muffins.
Celery Root - Celeriac (Apium graveolens rapaceum) is also known as celery root, turnip-rooted celery or knob celery. It is a kind of celery, grown as a root vegetable for its large and bulbous hypocotyl rather than for its stem and leaves. The swollen hypocotyl is typically used when it is about 10–12 cm in diameter; about the size of a large potato. Unlike other root vegetables, which store a large amount of starch, celery root is only about 5-6% starch by weight.
eleriac may be used raw or cooked. It has a tough, furrowed, outer surface which is usually sliced off before use because it is too rough to peel. Celeriac has a celery flavour, and is often used as a flavouring in soups and stews; it can also be used on its own, usually mashed, or used in casseroles, gratins and baked dishes.
he hollow stalk of the upper plant is sometimes cut into drinking straw lengths, rinsed, and used in the serving of tomato-based drinks such as the Bloody Mary cocktail. The tomato juice is lightly flavoured with celery as it passes through the stalk. Celeriac is not as widely used as some other root vegetables, perhaps because it is harder to prepare and clean.
Cabbage (Green & Red) - has high nutritional value, consists almost only of water. As inexpensive as cabbage is, it is one of the richest when it comes to protective vitamins. It is a good supplier of vitamin A, B, C, E, Potassium, Potassium, Selen, & Vital Substances.
Green Cabbage - The heart of any good coleslaw is shredded green cabbage, which, in the supermarket, looks similar to a head of iceberg lettuce - green, round and typically a little smaller than a volleyball. Green is the most common type of cabbage and is popular for its crunchiness and mild flavor. When looking for a head of green cabbage, look for one that is heavy for its size and has no discoloration.
Red Cabbage - This type adds a burst of color to any salad or stir-fry. Red cabbage takes longer to mature than green cabbage, so they usually are not as tender. This variety is perfect for serving raw in salads and slaws. The color in red cabbage can often run when cooked. Other foods will turn red and the cabbage will take on a bluish hue. This can be avoided by cooking with an acid such as lemon juice or vinegar.
Anaheim Chilie - are a mild variety of chili pepper. The name "Anaheim" derives from a farmer named Emilio Ortega who brought the seeds to the Anaheim, California area in the early 1900s. They are also called California chili or Magdalena, and dried as chile seco del norte. Anaheim chiles are the most commonly available chile in the United States. They provide an excellent source of vitamin A, vitamin C and B vitamins, they offer significant amounts of iron, thiamine, niacin, magnesium and riboflavin.
Bell Peppers - They contain small amounts of vitamin K which is important in bone health. Red bell peppers contain both lycopene which reduces the rate of some cancers and beta-cryptoxathin which is a ceratoid that also lowers the risk of certain cancers. Bell pepper is an excellent source of vitamin A and C, two very powerful antioxidants that may help to reduce risk of cardiovascular diseases and several cancers. Red pepper has more vitamin C than oranges and are also high in beta-carotene. All bell peppers are low in Sataurated Fat, Cholesterol, and Sodium. Also high in Dietary Fiber, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Vitamin B6, Potassium, Manganese, Thiamin, Riboflavin, Niacin, Folate, Pantothenic Acid and Magnesium.
Basil - Has a distinct aroma and leafy good looks, this plant is one of the most widely known and grown herbs in the world. Often associated with Mediterranean cooking, basil is native to India and Asia as well as parts of Africa. Sweet basil is the most common, but dozens of other varieties include lemon, cinnamon, and Thai. Basil is a member of the mint family has been used as a medicinal plant, and its oils and extracts are said to have antioxidant and antibacterial properties. Fragrant fresh basil, for instance, offers a healthy dose of blood-clotting vitamin K, as well as vitamin A, manganese, and magnesium. (You can find more vitamin K in green leafy veggies such as cabbage, cauliflower, kale, and spinach. Use fresh basil whenever possible, and when cooking with it, add to the dish during the last few minutes for maximum flavor.
Green beans - (string beans) have the same nutritional benefits as other common beans such as lima beans, mung beans, idney
beans, pinto beans, and navy beans. Common beans are low in fat and offer an excellent source of protein, fiber, and complex carbohydrates. They are also a very good source of folic acid and molybdenum. They provide significant amounts of iron, phosphorus, magnesium, manganesese, and potassium. The major health benefit of common beans is their ability to lower cholesterol due to
their rich source of fiber. Studies have shown that the high fiber contained in beans prevents blood sugar levels form rising too rapidly after a meal. This makes beans an especially good choice for individuals with diabetes, insulin resistance, or hypoglycemia.
Yellow Wax Beans - are a variety of snap beans that have an edible, yellow, waxy pod. also known as yellow snap beans or wax beans, are the mature seed pods of the yellow string bean plant. The beans are not only a delicious vegetable. They are also nutritious, providing essential nutrients including relatively high levels of several important vitamins. These include vitamin K, C, folate, riboflavin and thiamin, as well as smaller amounts of several other vitamins. In temperate climates, yellow wax beans are available fresh July through September. Yellow wax beans can be steamed, baked or sautéed, and served as a side dish or used as an ingredient in dishes such as stir-fry.
Soybeans - contain all three of the macro-nutrients required for good nutrition: complete protein, carbohydrate and fat, as well as vitamins and minerals, including calcium, folic acid and iron. Soybeans are the only common plant food that contain complete protein. Soybean protein provides all the essential amino acids in the amounts needed for human health. The amino acid profile of soy protein is nearly equivalent in quality to meat, milk and egg protein. Also helps reduce LDL cholesterol, cancer prevention, testosterone and coronary artery disease.
White Sweet Corn - According to the World's Healthiest Foods, a website maintained by the George Mateljan Foundation, you should purchase corn on the day you plan to cook it because corn loses its flavor, and sweetness, rapidly.
Cherry Tomatoes - Not only thrills the taste buds and brightens the dinner table, it also helps fight disease. A review of 72 different studies showed consistently that the more tomatoes and tomato products people eat, the lower their risks of many different kinds of cancer. The secret may lie in lycopene, the chemical that makes tomatoes red. As a powerful antioxidant, lycopene helps neutralize harmful free radicals, which are implicated in cancer, heart disease, macular degeneration and other age-related illnesses. The evidence for a benefit was strongest for cancers of the prostate, lung, and stomach.
Turnips - are a "starch" vegetable, but provide only one third the amount of calories as an equal amount of potatoes. Turnips provide an excellent source of vitamin C, fiber, folic acid, manganese, pantothenic acid, and copper. They also offer a very good source of thiamine, potassium, niacin, and magnesium. In addition, they are a good source of vitamin B6 and E, folic acid, and riboflavin. Turnip greens are more nutrition dense than the root. The greens provide an excellent source of vitamins A, B6, C, E, folic acid, calcium, copper, fiber, and manganese.
Zucchini Squash - is a popular squash but, not a lot of people are aware of the zucchini nutrition facts. Like other types of summer squash, this squash grows on a bush like plant instead of on vines. There are a number of different varieties of zucchini, including Golden zucchini, Yellow Crooknecks, and Tatume zucchini. Zucchini is a low calorie vegetable that is often used in weightless programs, and it is also recommended for people who are trying to lower their cholesterol. One of the zucchini nutrition facts is that it only contains 17 calories for each 100g. Also zucchini contains no saturated fat or cholesterol. It is not only the meat of the zucchini that is good for you, the peel is known to contain a lot of fiber, which is good for regulating bowel movements, plus it can help to protect you against colon cancer.
Crookneck Squash - Excellent source of vitamin C. Store unwashed in a plastic bag in the refrigerator for up to a week. Look for small- to medium-sized squash, no bigger than 8 inches around. Choose squash that is firm and feels heavy for its size. The skin should be even colored and slightly shiny. Avoid squash with nicks, bruises, or soft spots.
Summer Squash - is a highly nutritious vegetable that belongs to the family Cucurbitaceae. It is rich in a number of nutrients, like magnesium, manganese, vitamin C, potassium, folate, phosphorous, fiber, copper, beta-carotene and many others. Like most of the other squashes, it is harvested immature and is eaten while the rind is still tender. It is comparatively more fragile than the winter squashes and can be stored only for a limited period of time. Originally found in the area between Gautemala and Mexico, Summer squash is presently widespread across the globe. Today, the leading commercial producers of the squash are China, Japan, Romania, Turkey, Italy, Egypt, and Argentina. Through this article, we will help you explore the nutritional value of summer squash.
Green Onions - are a great source of vitamin A. Research has shown eating Onions may result in a number of health benefits, including lower blood pressure and cholesterol levels. Onions also contain a substance that prevents the formation of blood clots. Green Onions are also a good source of vitamin C, iron, and calcium and fiber.
Celery - is a common food that is eaten in many households. It is mostly used to add flavor and texture to recipes like stuffing and tuna salad. Even though celery is a normal ingredient in many dishes, most people do not know how nutritious celery really is. It has a lot of vitamins, minerals, and disease fighting properties. The health benefits of celery contains are it's rich in vitamin K, packed with vitamin C and has a lot of Potassium.
Cantaloupe (Sugar Queen) - An excellent source of vitamin A and vitamin C, a very good source of potassium, dietary fiber, vitamin B3 (niacin), vitamin B6 and folate. Contains such a high level of vitamin A that it can be used to prevent lung damage in smokers. Canteloupe health benefits are vitamin A, promotes Lung Health and it's an important weight loss and workout food.
Grapefruit** - Refreshening and delicious grapefruit is rich in phytonutrients such as vitamin A, beta carotene, lycopene. This unique fruit from paradise is quite popular among health conscious, fitness seekers since it contains many quality nutrients and plant chemicals that have the ability to contribute to optimum health and wellness. good source of vitamin A & C, potassium, antioxidant, folate, iron, calcium, and other minerals.
Cucumbers - The flesh of cucumbers is primarily composed of water but also contains ascorbic acid (vitamin C) and caffeic acid, both of which help soothe skin irritations and reduce swelling. Cucumbers'hard skin is rich in fiber and contains a variety of beneficial minerals including silica, potassium and magnesium. Cucumbers are one of the oldest known cultivated vegetables. They have been cultivated since 8000 B.C. Cucumbers are about 95% water.
Pickle Cucumbers - Pickling cucumbers are used in processing or to make pickles. This variety of cucumber typically has thinner skin than the slicing variety and is shorter in length but has a longer shelf life. However, pickling cucumbers decreases the nutritional value. Cucumbers are 95% water, which means they do not contain a lot of nutrients. However, they are low in fat, saturated fat, sodium, cholesterol and calories.
Red Seedless Watermelon - are low in calories and very nutritious. Watermelon is high in lycopene, second only to tomatoes. Recent research suggests that lycopene, a powerful antioxidant, is effective in preventing some forms of cancer and cardiovascular disease. Watermelon is also high in Vitamin C and Vitamin A, in the form of disease fighting beta-carotene. Research also suggests that the red pigmented foods provide this protection. Lycopene and beta-carotene work in conjunction with other plant chemicals not found in vitamin/mineral supplements. Potassium is also available, which is believed to help control blood pressure and possibly prevent strokes.
Yellow Watermelon - is not only great on a hot summer day, this delectablethirst-quencher may also help quench the inflammation that contributesto conditions like asthma, atherosclerosis, diabetes, colon cancer, andarthritis. Concentrated in Powerful Antioxidants Sweet, juicy watermelon is actually packed with some of the mostimportant antioxidants in nature. Watermelon is an excellent source of vitamin C and a very good source of vitamin A,notably through its concentration of beta-carotene.