FLAVOR: Sweet, spicy and pungent, basil is a robust and clove like leafy herb.
NUTRITION: A great source of vitamins A and K with potent antioxidant properties, basil has been cultivated for culinary and cultural uses in the Middle East and Asia for over 5,000 years.
STORAGE: Gently rinse and spin or pat dry on a kitchen towel. Store in a re-sealable bag or storage container in the refrigerator for up to one week.
PREPARATION: Remove leaves from stems and discard any damaged or seriously wilted leaves. Basil will lose its integrity and flavor with even short cooking times, so it is best to add fresh or at the last minute to salads, pasta dishes, curries or sauces.
FLAVOR: Earthy, sweet root vegetable.
NUTRITION: Considered a very good source of dietary fiber, beets help improve digestive activity. Good source of folate, potassium and manganese, and are also believed to aid in cleansing the kidneys and gallbladder.
STORAGE: For the greens; rinse leaves and spin or pat dry on a kitchen towel. Store in a resealable bag or storage container in the refrigerator. Use within a few days for the greatest nutritional benefit and the best flavor. For the roots; cut off greens about an inch above the top of the beet, and store in a bag in the hydrator drawer. Beet roots maintain their freshness for anywhere from several weeks to months, if stored properly.
PREPARATION: For the fresh beet greens; use as you would chard, kale, spinach or other hardy greens. For the roots; use raw or roasted in salads; thinly sliced, drizzled with olive oil, sprinkled with salt and pepper and baked for homemade beet chips; boiled in soups, or juiced with other sweet and earthy roots, like carrots and ginger.
FLAVOR: Sweet, crisp and slightly acidic.
NUTRITION: High in fiber and vitamin C.
STORAGE: Store on counter or in refrigerator for up to a week.
PREPARATION: Remove the stem and seeds. Slice into long strips for stir fries, salads, pizza toppings. Dice and saute with onions, garlic and spices for chili and other soups or dishes.
FLAVOR: Mild, chard-like and slightly bitter.
NUTRITION: It is rich in vitamin C and contains significant amounts of nitrogen compounds known as indoles, as well as fiber-both of which lower the risk of various forms of cancer. Bok choy is also a good source of folate. And with its deep green leaves, bok choy has more beta-carotene than other cabbages, and it also supplies considerably more calcium.
STORAGE: Store unwashed heads in a loosely closed plastic bag in the refrigerator for up to a week.
PREPARATION: Bok choy can be steamed, stir-fried, or eaten raw in a salad. Pairs well with garlic, soy sauce, ginger, or sweet dressings to balance any bitterness.
FLAVOR: Mildly spicy flavor; in the cabbage family.
NUTRITION: High in vitamins C, K, and A as well as dietary fiber. It also contains many anti-cancer compounds.
STORAGE: Best used within a week. Store in hydrator drawer.
PREPARATION: Soak the head upside down in cold, salted water to remove hidden field pests. Can be eaten raw, steamed, sautéed, as long as it is not overcooked.
FLAVOR: Incredibly versatile. Crunchy and crisp, with a little bit of spice, raw cabbage is perfect for a summer coleslaw. Cooked into a stew, a sweetness appears for a chilly night.
NUTRITION: Cabbage is an excellent source of Vitamin C. It also contains significant amounts of glutamine, which has anti-inflammatory properties. Cabbage also is a beneficial digestive aid and intestinal cleanser.
STORAGE: Refrigerate cabbage in a hydrator drawer. A plastic bag will help retain moisture but it not necessary. Do not remove outer leaves before storage. Properly stored cabbage can last 3 weeks to 2 months in the refrigerator.
PREPARATION: Eat cabbage raw thinly sliced added into salads. Cut thicker slices for stir-frying, steaming or boiling. Steam wedges of chopped cabbage for 5-7 minutes and top with butter, salt, pepper and some grated cheese. Try them stuffed, or unstuffed!
FLAVOR: Crispy, sweet and earthy.
NUTRITION: High in vitamin A and beta carotene. Also high in calcium, potassium and fiber.
STORAGE: Remove greens and refrigerate in a plastic bag. Undamaged and properly stored carrots will last 2-3 weeks.
PREPARATION: Scrub carrots with brush to remove dirt. If you can, do not peel, as that creates loss of trace minerals and carotene. We love our fermented dilly sticks at our house. Coming in second is carrots roasted with a chicken or pot roast.
FLAVOR: Crunchy, crisp, fresh green taste.
NUTRITION: Made up mostly of water. Also contains vitamins A, C, B-complex and E, as well as lots of fiber.
STORAGE: Store it bag in refrigerator up to two weeks. Can also trim and store stalks.
PREPARATION: Celery is best as part of the ultimate soup trifecta, along with carrots and onions. Celery can also be served raw with your favorite fillings: peanut butter and raisins, goat cheese and dill, egg or tuna salad, or cream cheese and pesto.
FLAVOR: Slightly bitter, this mild green in incredibly versatile.
NUTRITION: Minerals are more readily absorbed from chard than spinach. It also high in Vitamin A, E, and C, and minerals such as iron and calcium.
STORAGE: Wrap chard in a damp towel or place in a plastic bag and store in hydrator drawer of refrigerator. Will store for four days. A technique they use in Italy: steam chard, roll it into balls and freeze it on a cookie sheet. Once frozen they place into Ziplocs and add into tomatoes sauce or pasta, polenta, and rice recipes as needed.
PREPARATION: Eat raw in green salads, or saute in garlic butter or with onion. I like it steamed with lemon squeezed on it or added into any pasta dish for extra nutrients. Cooked chard holds up better than spinach and can be used as a substitute for anything calling for spinach.
FLAVOR: Cilantro is a pungent herb, often either loved or hated. To me, as a fan, I think it is lemony and fresh, but some may find it metallic.
NUTRITION: Provides a good source of vitamin K and extremely high in dietary fiber. Cilantro has been used as a home remedy for anxiety and insomnia as well as for a digestive aid.
STORAGE: Do not wash prior to storage. Wrap in a damp paper towel or store in an inch of water.
PREPARATION: Toss into green salad or put into pasta and potato salads. Toss fresh leaves into Asian soups and stir fries at the last minute, to retain color and flavor. Great in Mexican dishes.
FLAVOR: Slightly bitter, slightly sweet, cruciferous in nature.
NUTRITION: Like kale, collards are a nutritional powerhouse. Extremely high in vitamins K and A, with plenty of calcium, manganese, fiber, choline, and many other vitamins and minerals.
STORAGE: Store in refrigerator in plastic bag. Use within a week or two.
PREPARATION: Can be used like spinach and kale. Great sautéed with garlic and with pork. Can be tossed into smoothies.
FLAVOR: Sweet, fresh with a delicious pop.
NUTRITION: Corn has a bad rap. And honestly, most varieties sold in grocery stores and markets deserve it. But organically raised corn from non-treated seeds can have many health benefits, including being a good source of fiber, phosphorus, manganese, vitamins B3 and B6, as well as being low in calories.
STORAGE: Store in refrigerator and use as soon as you can for the best flavor.
PREPARATION: Steam lightly and eat off the cob with butter and/or salt. Shave cobs to use in soups or other dishes.
FLAVOR: Cool, clean, mild and refreshing.
NUTRITION: Cucumbers are 95% water, meaning they are not as nutritious as some of the other veggies, but essential for their cooling effects on a hot summer day!
STORAGE: Store in hydrator drawer of refrigerator for up to one week.
PREPARATION: Slice into salads, add pureed or grated cucumber into chilled soups, or enjoy cucumber sandwiches with fresh herbs and soft cheese for a hot afternoon delicacy.
FLAVOR: Grassy and mild flavor.
NUTRITION: A good source of calcium, dill also fights against free radicals often known to be a cause of cancer.
STORAGE: Similar to the other herbs, dill should be used as soon as possible. It can be wrapped in a damp towel or stored in an inch of water in the refrigerator.
PREPARATION: Chop fresh dill into a variety of chilled summer salads such as potato, tuna, pasta, egg and cucumber. Add dill to Greek yogurt for a cooling summer dressing. We use dill most often on salmon, in ranch dressing, and in our dilly carrot sticks. Sub 1 TBL fresh for any recipe calling for a teaspoon of dried dill.
FLAVOR: Crunchy, slightly sweet, mild licorice flavor.
NUTRITION: Contains vitamins A and C, as well as potassium and calcium.
STORAGE: Separate stalks, if any, from the bulb and store separately in plastic bags in the refrigerator, or store upright in a cup of water on the counter.
PREPARATION: Slice thinly and use in salads or with dip, or saute or grill with other vegetables. Will impart a light, bright spring-like flavor to other vegetables.
FLAVOR: Pungent and spicy; a member of the onion family.
NUTRITION: Garlic is known to do a world of good for many things. Among them, it helps with the prevention and fighting of colds, regulates blood sugar, is antibacterial, and may help lower cholesterol.
STORAGE: Store away from light, at room temperature, and in a dry place.
PREPARATION: To peel, separate cloves from bulb and place on cutting board. Gently press down with the flat edge of a large knife. The skin should separate and be easy to peel. Mince, slice, mash, or squeeze through a garlic press. Use to flavor butter or oil for cooking, being careful not to burn. Flavor any savory dish or sauce. Boil whole cloves along with pasta, or roast and spread on toast or crackers as an appetizer. Uses are almost endless.
FLAVOR: Crisp and fresh when raw, but takes on a delicious buttery quality once cooked.
NUTRITION: High in fiber and protein, green beans are also an excellent source of vitamin C, vitamin K and manganese. Green beans are not only nutritious and delicious, but very low in calories!
STORAGE: Rinse beans and air dry on a kitchen towel. Store in a resealable bag or storage container in the refrigerator. Fresh green beans will be bright green and snap crisply when bent in half.
PREPARATION: Remove stem ends of beans, and rinse thoroughly. Amazing lightly steamed, sauteed with garlic, olive oil and salt, or blanched, trimmed and added to salads. Also, excellent in stir fries or as a side dish with nuts or herbs sprinkled over them.
FLAVOR: Sweeter and more mild than regular onions.
NUTRITION: Good source of thiamin, vitamin B6, folate, magnesium, phosphorus, zinc, copper and very good source of dietary fiber, vitamins A, C, K, riboflavin, calcium, iron, potassium and manganese. Forget the multi-vitamins!
STORAGE: Place in a mason jar and fill with enough water to cover the roots. If placed on a windowsill, the onions will continue to grow and last much longer. Change water every couple of days. Alternatively, wrap with damp towel and place in bag in refrigerator.
PREPARATION: Slice thinly for soups, salads, sandwiches, Mexican dishes, or stir-fry.
FLAVOR: Tang with a spicy twist, these are excellent peppers to cook with.
NUTRITION: Excellent source of vitamin C. For those who are trying to cut calories, spicy foods help you eat less.
STORAGE: Store whole peppers on the counter or unwashed in the refrigerator for up to one week. If they are stored longer, peppers may lose their crispness and flavor.
PREPARATION: Wearing gloves while handling will prevent any of the oils from burning your skin and potentially eyes. Hot peppers are great fermented. They can also be frozen, dehydrated, or roasted, and of course added to any Mexican dish.
FLAVOR: Mild, earthy and cooling.
NUTRITION: Fat-free, low calorie, but a good source of vitamins A, B1, B2, and C, folic acid, manganese, and chromium.
STORAGE: Wash in cold water and dry with towels or a spinner, then place leaves in a sealed plastic bag with paper towels in the refrigerator. You may tear the leaves before storing as well.
PREPARATION: The most common use for lettuce, of course, is in salads, or on sandwiches. Simply tear the leaves in to bite-sized pieces. Mixing different textures and flavors of lettuces and other greens (such as arugula, leaf lettuce, baby greens, spinach, endive, cabbage, etc.) makes for a more interesting salad. Can also be stirred into creamed soups, shredded and cooked with more flavorful greens, or used to wrap fish fillets for steaming.
FLAVOR: Related to cabbage, cauliflower, and Brussels sprouts. Earthy, firm, tastes healthy.
NUTRITION: Highly nutritious (beta carotene, vitamin K, lutein, iron, and calcium, protein, vitamins), antioxidant, anti-inflammatory.
STORAGE: Lasts longer than most other greens. Refrigerate unwashed in plastic bags. Or, for easier use, trim and wash, pat or spin dry, and keep in air-tight plastic bags or containers with a piece of paper towel.
PREPARATION: Wash well, trim thick ribs from leaves with a sharp knife, then steam, saute, stir-fry, bake au gratin, add to quiche, or shred thinly and add to salads. Adds boost of nutrition to soups and smoothies as well.
FLAVOR: Kohlrabi's name is a combination of the German words for cabbage and turnip. I like to say that this veggie seems like a cross between and radish and a cucumber. Either way, this slightly strange vegetable is juicy, delicate with a crispy spice.
NUTRITION: Similar to other cruciferous vegetables; packed with nutrition!
STORAGE: Store in refrigerator and use within two weeks.
PREPARATION: Peel the thick skin and eat raw slices plain or with lime juice and chili powder. Saute with a sausage stew or soup. Roast with parmesan. Top with smoked fish or goat cheese. Eat as a sandwich with bread and butter.
FLAVOR: Depending on the variety, microgreens have a more mild version of the full vegetable flavor.
NUTRITION: Up to 40 times for nutrition than their full-size counterparts!
STORAGE: In plastic bag or container, refrigerated for one to two weeks.
PREPARATION: Rinse and toss into just about anything! See our MICROGREENS page for more information.
FLAVOR: Depending on the variety, onions can be potent, sweet, or spicy.
NUTRITION: Anti-bacterial, anti-microbial, good for colds, infections, the blood and colon, onions are a powerhouse to have around.
STORAGE: Keep in a cool, dry place away from potatoes.
PREPARATION: Onions sautéed in butter or other healthy fat is the best starter for any recipe!
FLAVOR: A greener, sweeter version of cilantro, parsley can impart a sweet, rich and savory freshness.
NUTRITION: Known to sweeten breath, due to the high chlorophyll content, and aid digestion. Highly nutritious even in small quantities, parsley contains vitamins K, C, and A, as well as folate, and iron.
STORAGE: Wash thoroughly, do not dry, and place parsley in a resealable storage bag or container in the refrigerator. If your parsley begins to dry out, sprinkle it with water and wrap in a damp paper towel, before placing it back into the storage bag.
PREPARATION: Wash parsley sprigs thoroughly. Remove the leaves from the stems by hand and use as directed in recipes. Great as an addition to salad greens, sprinkled into soups and sauces or as a flavoring for dips and spreads.
FLAVOR: Fresh and tender sweet peas.
NUTRITION: Peas are high in dietary fiber, an excellent source of protein and a great source of vitamin C. Therefore, peas shoots are a more concentrated version of this.
STORAGE: Store in container for up to a week. Wash before use.
PREPARATION: Can often be used as fresh peas, and tossed into stir fries, soups or salads.
FLAVOR: Crisp, pungent, peppery and mouth watering, radishes are a delicious addition to salads and sandwiches as well as a great snack all by themselves.
NUTRITION: Radishes are rich in Vitamin C, folic acid, and potassium and are low in calories.
STORAGE: The leaves cause moisture loss during storage, so it is best to remove tops and store the root and greens separately in the refrigerator.
PREAPARATION: Most people are unaware that you can eat both the radish greens as well as the root. Use the greens as you would mustard greens, as they have a similar, but milder flavor. Use the roots, shredded, sliced, diced or shaved raw in salads, on sandwiches or in fresh salsas or relishes.
FERMENTED RADISHES (for the non radish-lover)
FLAVOR: Tart, tart, tart. Best sweetened up with a bit of sugar or maple syrup, although our 2 year old will eat it plain.
NUTRITION: High in fiber, with vitamins K, C, and A. Contains folate, riboflavin, niacin, B-vitamins, and pantothenic acid. Good mineral sources including iron, potassium, and phosphorus.
STORAGE: Refrigerate in a bag and use or freeze within a few days.
PREPARATION: Rinse, chop, and bake your favorite rhubarb dessert! Pairs well with cinnamon, cardamom, nutmeg, and ginger.
FLAVOR: Mildly earthy and a tad watery.
NUTRITION: Lower in calories than other winter squash, spaghetti squash is a great way to cut back while still receiving trace amounts of just about every essential vitamin and mineral.
STORAGE: Store in a cool place. Will keep for several months.
PREPARATION: A perfect substitute for pasta when halved, covered in oil, salt and pepper, and garlic, roasted and then cooled to fork out the "noodles". We serve ours with our pasta sauce with meat.
FLAVOR: Sweet and mild for a leafy green, spinach is prized for it's nutritional value and simplicity.
NUTRITION: Rich in iron, vitamins A, C, K and lutein, zea-xanthin, and beta-carotene, which all act as protective scavengers against free-radicals. Also good source of B6, thiamin, riboflavin, folate and niacin.
STORAGE: Store in bag in refrigerator and use within a week for the most health benefits.
PREPARATION: Can be eaten raw either in salad or in juices and smoothies, or lightly steamed or fried. It's leaves are easily used in the preparation of pastas and soups as well.
FLAVOR: Sweet and slightly acidic. Sun-ripened local tomatoes have a flavor that is unparalleled. Each variety has its own unique flavor.
NUTRITION: Tomatoes are great sources of vitamin c, biotin, molybdenum, vitamin k, potassium, copper, manganese and many other vitamins and minerals. But honestly, do we really eat tomatoes for the nutrition?
STORAGE: Best stored in a cool, but not cold, environment, waiting to refrigerate only to prevent spoilage.
PREPARATION: Hmmm, all the ways to prepare and enjoy tomatoes....I'm sure there are entire cookbooks dedicated to this subject alone. Check out the links below.
FLAVOR: Similar to a radish, the salad turnip is earthy, crunchy and peppery.
NUTRITION: Just like the radish, salad turnips are rich in Vitamin C, folic acid, and potassium as well as low in calories and high in dietary fiber.
STORAGE: The leaves cause moisture loss during storage, so it is best to remove tops and store the root and greens separately in the refrigerator.
PREPARATION: Enjoy salad turnips as you would radishes in fresh salads and relishes. Salad turnips can also be thinly sliced and sautéed, or pickled/fermented with other vegetables.
FLAVOR: Mild sweet flesh, sometimes nutty.
NUTRITION: Zucchini and summer squash are good sources of magnesium, niacin, and vitamins A and C. One cup contains approximately 20 to 30 calories.
STORAGE: Squash keep best at around 50 degrees but for most houses in July the closest thing to that will be the refrigerator.
PREPARATION: Since we began farming I have found a new appreciation for summer squash, a vegetable (technically a fruit) that I never really used. But now I love chopping the little ones raw into a salad. Or sautéing them with red onion and butter and serving with eggs. They also make delicious, moist baked goods!