Below are some vegetables that we have gathered information on to let you know how awesome they are. Check them out!
- Acorn Squash
- Bok Choi
- Butternut Squash
- Pumpkin Seeds
- Rainbow Chard
One of the more popular winter squashes, acorn has a distinct nutty flavor. Acorn squash is loaded with minerals and high amounts of Vitamins A, C and B. It is easy to digest and low in carbohydrates. To prepare, cut squash in half, scoop out the seeds and place cut side down in a shallow baking dish. Add about 1/4 inch of water. Bake in preheated oven at 350º for about 30 minutes or until soft. Remove from oven, add a pat of butter, some cinnamon or nutmeg. Place under the broiler for 3-5 minutes. Enjoy!
Nutrition Information For Asparagus
Serving Size: 5 spears (93 g/3.5 oz.)
Calories per serving: 20
Total fat: 0 g
Sodium: 0 mg
Potassium: 210 mg
Total carbohydrate: 5 g
Dietary fiber: 2 g
Sugars: 2 g
Protein: 2 g
Vitamin A: 10%
Vitamin C: 10%
A half-cup of asparagus has more than double the total dietary fiber of red cabbage, more folic acid than 3 oranges, plus vitamin C, and is a significant source of B vitamins, according to Prevention Magazine. Asparagus is low in fat and sugar, with only 35 calories per cup, according to Vegetarian Times.
Coming from the Greek word meaning “King” or “Royal”, basil is best fresh, as it loses much of it’s flavor when dried. To preserve, rinse, dry well and put in an airtight container in the freezer for later use. Fresh basil is great on pizza, burgers, sandwiches, in salads, Italian sauces and combined with pine nuts, olive oil and parmesan for a tasty pesto. It’s loaded with Iron, Calcium, Potassium and Vitamin C.
Bok Choi is more tender, crisp, and milder tasting than round cabbage. It is an excellent source of minerals, including calcium and niacin. Use for salads raw within 4 days. For cooking Bok Choi can be refrigerated for up to two weeks wrapped in plastic.
Butternut Squash is bottle-shaped and light orange in color. Its finely textured flesh is bright orange and sweet in flavor. Butternut squash is wonderful pureed and cooked in soups and stews. Replace sweet potatoes with butternut squash in most recipes. Unlike summer squash (which are picked when immature and skins are tender), Butternut Squash have hard, thick skins and only the flesh is eaten. The delicious yellow meat is reminiscent of sweet potatoes and butternut squash can be baked or steamed. Combined with butter and fresh herbs, Butternut Squash is good source of vitamins A and C, potassium and iron.
The hard skin protects the flesh and allows it to store longer than summer squash. Store Butternut Squash in a cool, preferably dark, well-ventilated area for up to one month. Wrap cut pieces in plastic and refrigerate up to five days.
The plant, but the seeds are called Coriander. To store your fresh herb, place the stems (with roots intact if attached) in a glass of water and cover the top loosely with a plastic bag. Refrigerate. Snip off leaves as you need them and re-cover. The water should be changed every 2 to 3 days. Do not wash the herb until you are ready to use it since excess moisture will turn the leaves to green slime during storage. It should last up to a week in the refrigerator. It can also be frozen as with the Basil above. Mostly known for it’s zip in Mexican foods, Cilantro adds
flavor to melted butter that is terrific served over grilled fish and chicken.
From the Greek word Dilla, meaning to soothe or lull, this double duty plant like Cilantro is used in leaf and seed
form. Best fresh, add to sour cream, cream cheese, or butter for a zippy dip. Also great on fish.
Garlic, one of the oldest and widely used foods, you love it or hate it. Housewives used to wear it around their necks to protect their children, fertility, and keep away the common cold. Be careful not to overcook the garlic as it will become bitter and have an unpleasant aftertaste. Slice, chop or mince your garlic carefully. Metal presses can bruise the cloves causing sharpness and bitterness. Garlic contains good amounts of vegetable protein and phosphorus. It is excellent added to juices and is a vital aid to liver rehabilitation. Store garlic heads for up to two months in a cool, dry place. Add some to your box today!
Kohlrabi came to the United States from Europe. It’s name literally means cabbage-turnip. Kohlrabi can be planted for both spring and fall harvest. It comes in white, actually green, and purple varieties.
Store kohlrabi with leaves on to maintain freshness. However, they can be stored sans leaves if you are short on space. Either way, store kohlrabi in your refrigerator crisper. Since they are so bulky, it is usually easier to simply use them right away.
For recipes, trim off root and top, peel until fibrous layer is removed. You also can use leaves. Larger leaves may need to be boiled for a couple of minutes to remove any bitterness.
Kohlrabi can be eaten fresh sliced, julienne, and grated, in vegetable platters, salads, and slaws. Alternatively, the roots and greens can be cooked for stews, soups, and gratins.
The USA is the second largest producer of Oranges after Brazil.
It is thought that the orange is actually an ancient hybrid of the pomelo and the tangerine.
This is one of the sweeter variaties and so is often used to produce juice.
Also known as Washington, Riverside, or Bahie navel, this variant of the orange carries a (friendly) mutation which makes the oranges seedless and causes them to grow a second smaller orange opposite the stem. All Navel Oranges are clones which gives them a consistently high quality.
A further mutation of the navel orange causes this variety to have blood red streaks throughout the flesh. It is often used to make attractive looking marmalades.
On average, oranges have a very high acidity, close to that of table vinegar.
- Orange peel can be used as a slug repellant (with varying degrees of success).
- Orange leaves make a very nice tea.
- Orange Oil derived from the pressed pith is often used in cleaning liquids.
Or Rock Celery, is the most popular herb. Italian flat leaf parsley holds up better to cooking and therefore is usually the type preferred for hot dishes. It should be added towards the end of the cooking process so that it can best retain its taste, color and nutritional value. Combine chopped parsley, garlic and lemon zest, and use it as a rub for chicken, lamb and beef.
Looking like a large off-white carrot, parsnips are cold-weather root vegetables related to the carrot. Parsnips contain no beta-carotene, but are a good source of vitamin C. After a hard frost the conversion of starch to sugar gives them their sweet flavor. Although you can eat them raw, parsnips are usually eaten cooked. They will hold best stored in a perforated plastic bag in the crisper. Be sure to peel or scrape the outside skin off before eating. Parsnips may be baked, boiled, steamed or micro waved. These parsnips come from Green Rabbit farm in Madison County. They have also provided us with some delicious carrots this year.
A cross between a Plum(70%) and an Apricot(30%), and very sweet. Pluots are an intensely flavored fruit full of Vitamin C, low in fat, sodium and cholesterol free. They are grown in the Central Valley area of California. You will know they are ripe as the fruit gives to pressure and is very fragrant. They are sweeter than a plum and are great for cooking, or in ice cream, yogurt, and smoothies. Available May through September.
After cleaning the pumpkin, separate the seeds, do not wash. Brush a cookie sheet with butter. Sprinkle the seeds generously on the sheet, season with salt, garlic, onion powder, Chile powder, black pepper, oregano or your favorite seasoning. Place in preheated 375° oven for 10-15 minutes until toasted. Pour into a brown paper bag, let cool and serve.
Pumpkin seeds are high in usable protein and contain valuable amounts of minerals.
You get two for the price of one. The leafy portion can be used in any recipe calling for spinach. The ribs can be prepared in a number of ways. Wash thoroughly by dunking in cold water to remove all the sand. Separate the leaves from the stems and prepare together or apart. Chard is high in vitamin A, potassium and other minerals.
Slice ribs in 1/2” pieces. Rip leaves into pieces. In skillet, add 2-3 Tbsps. Sesame oil, 3-5 cloves of garlic chopped and 3-4 shallots chopped. Saute until tender. Add leaves on top, cover and steam until leaves are tender. Enjoy!
Physalis philadelphica. A relative of the tomato and member of the nightshade (Solanaceae) family tomatillos provide that tart flavor in a host of Mexican green sauces. In Mexico the fruit is called tomates verdes, tomates de cascara as well as fresadillas.
The fruits average about 1 – 2″ wide and have a papery outer skin. The tomatillo is actually used when it is still green. Tomatillos have a very tart flavor, not at all like a tomato.