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In a program that was instituted a few years ago, King Kullen was the first local supermarket chain to embrace the "Locally Grown" program and support our local farmers. While other supermarkets have tried to compete with us in this category, King Kullen remains the leader when offering the largest selection of in-season locally grown produce.

Connections

Fruit
A - E
Fruit
F - M
Fruit
N - Q
Fruit
R - Z
Vegetables
A - C
Vegetables
D - L
Vegetables
M - Q
Vegetables
R - S
Vegetables
T - Z
Herbs &
Spices

Fruit: A - E

Apple

One of America's most popular fruit. Popular varieties include Braeburn, Cameo, Cortland, Empire, Fuji, Gala, Golden Delicious, Granny Smith, McIntosh, Red Delicious and Honeycrisp

Sept. thru May

Look for firm apples with no bruises or gouges

Keep as cold as possible in the refrigerator

To prevent a peeled apple from browning, sprinkle with lemon or orange juice
Apricot

Excellent source of beta-carotene

May through September

Choose plump, firm (but not hard) apricots that are uniform in color

Refrigerate ripe apricots in a plastic bag for 3-5 days
Avocado

Hass Avocado are available year round. .Low in fat, no cholesterol. Good Source of Protein, Potassium, Iron & Vitamin C & B

Year Round

Ripe avocados will yield to your touch when squeezed. In addition to yielding to pressure, a Hass avocado will change from green to a purple/black as it ripens.

Avocados will ripen faster if placed in a paper bag. Refrigerate ripe avocados until consumed, but for no more than 5 days

Can be eaten straight from the shell. A nice addition to salads, hamburgers, and tacos. To prevent a cut avocado from browning, coat with lemon juice.
Banana

Most popular fruit in the United States

Year Round

Select firm, unblemished, evenly colored, and bright bananas that have no soft spots. You can purchase a yellow banana that is still green, as it ripens best once off of the tree

Take out of the plastic bag and leave unripe bananas at room temperature until you are ready to use. A ripe banana can be refrigerated for 3-5 days.

Peel and enjoy! Bananas can be mashed and frozen if you would like to later use then when baking. If preparing for a fruit salad, you may want to sprinkle with lemon juice to prevent discoloring
Banana (Red)

Has a slight raspberry flavor

When ripe, a red banana will have a purplish hue. Should be slightly firm, and not cracked or bruised

Store at room temperature until ripe. Once ripe, put in the refrigerator for up to 3 days – the skin may turn black, but the flesh will still be good
Blackberry

Largest of the wild berries, the blackberry is purplish-black, sweet and juicy

Store unwashed in the refrigerator for 1-2 days

The flavor of a blackberry is intensified when cooked
Blueberry

Filled with antioxidants

Choose a plump blueberry with smooth, blue-black skin

Store in the refrigerator (unwashed) for up to 5 days
Cactus Pear (Prickly Pear)

The taste of this berry, which grows on a cactus, can range from mild watermelon to tartly sweet. .The flesh inside can range from a bright fuchsia or crimson color to a yellow-orange

September through May

Select a cactus pear that is bright in color with no moldy spots

Keep at room temperature until soft, and then refrigerate for up to one week

The cactus pear should be peeled before eating. If you want to use in a drink or sauce, puree and then strain the cactus pear
Cantaloupe

Good source of Vitamins A and C

A ripe cantaloupe will have a raised netting on a pale gold or gray/green background. .Should be slightly soft on stem end and give off a good Cantaloupe aroma.

Will ripen at room temperature; once ripe, refrigerate for up to 5 days
Cherimoya

Tastes like a combination of tropical fruits with a custard texture

Late November through May

Select a firm, yellowish-green fruit. Avoid cherimoya that have dark spots

Handle with care, as the cherimoya’s skin bruises easily. Put in a bowl at room temperature, so it becomes slightly soft. A cherimoya is ready to eat 2-3 days after its stem turns dark

Cut in half, remove seeds, and serve fresh. Can also be frozen for 30 minutes and eaten like sorbet.
Cherry (sweet)

Sweet and juicy, this fruit is closely related to a plum

May through early August

Choose cherries that are dark in color with a firm flesh. Stems should appear green

Wash under cold water and drain
Coconut

Fresh coconuts provide iron, potassium and protein

Buy a coconut that appears dry, feels heavy, and sounds full of liquid

A whole coconut can be stored at room temperature for several months, but it’s milk will quickly dry up. Cut chunks or grated coconut can be stored in an airtight container in the refrigerator for up to 2 weeks.

To crack a coconut:

1. Puncture two or three of the “eyes” and drain out the milk.
2. Heat the coconut in a 350º oven for 15 minutes.
3. Remove from the oven and let cool off until it is warm, then wrap the coconut in a kitchen towel and crack it with a hammer.
Cranberry

Has a somewhat tart flavor. Contains bacteria-fighting compounds that may help prevent ulcers, gum disease, and urinary tract infections.

Harvested from September through November

Choose plump, firm berries

Store fresh unwashed berries in a plastic bag in the refrigerator or freezer. If tightly wrapped, cranberries can be stored in the refrigerator for up to 2 months or frozen for up to 1 year.

Wash berries well before using
Crenshaw Melon

Has a sweet/spicy flavor

June until October

Rind will turn golden green when ripe

Will ripen at room temperature; once ripe, refrigerate for up to 5 days

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Fruit: F - M

Fig

This member of the mulberry family provides antioxidants, calcium, iron and potassium

Select a firm fig that is plump and heavy for its size

Place fresh figs on a plate lined with paper towel and store in the refrigerator for up to 2 days. Dried figs can be stored in an airtight container for up to 6 months.

Trim the stems off of the figs. Dried figs may need to be simmered in water for a few minutes to make them plump
Grapefruit

Has its name because this fruit grows in clusters, like grapes. Available in white, pink and red varieties

Year Round

Choose a bright, firm, nicely shaped grapefruit that feels heavy for its size

Store uncovered for 10-14 days at room temperature, or in the crisper section of refrigerator

Cut in half and scoop out fruit with a serrated spoon
Grape

Available in red, green and black/purple varieties

Year-round

Choose a well-formed bunch that has plump and smooth grapes. . Avoid bunches with brittle stems

Store unwashed in the refrigerator . Can be left uncovered. As grapes ripen on the vine, their flavor will not improve after being picked, so consume within 5-7 days

Wash in cool water just before serving
Guava

Fresh guavas are an excellent source of Vitamin C

September to January

Select a guava that is firm to the touch, with no bruises or soft spots

Ripens quickly at room temperature. Consume as soon as it is ripened. Do not refrigerate before it is fully ripened.

To prepare, slice the top off, halve lengthwise, and slice into chunks. This tropical fruit is excellent when grilled with fish or white meat
Honeydew

Good source of Vitamin C

Look for a melon with a smooth, creamy yellow rind

Will ripen at room temperature; once ripe, refrigerate for up to 5 days

Honeydew mixes well with other fruit
Kiwi

Named for a bird native to New Zealand

Year-round

Kiwi is generally very firm when sold; allow it to ripen at home

Store at room temperature, out of the sun. Ripe when yields to gentle pressure. Once ripe, can be stored in the refrigerator for up to one week

Slice a kiwi in half and scoop out the fruit with a spoon. Kiwi’s brown skin is edible, but most people prefer not to eat its fuzzy skin
Kumquat

Not much bigger than a cherry tomato, this fruit is pungent and sweet, but its pulp is very acidic

December to May

Choose a firm, dry, brilliant orange kumquat. Rounded kumquats are generally sweeter and milder than oval kumquat

Store in a sealed plastic bag in the refrigerator for up to 1 week

The rind is sweet and edible
Lemon

A versatile citrus fruit

Pick a smooth, plump lemon with good color and no bruises or soft spots

Can be stored in the refrigerator for up to 1 month
Lemon, Meyer

Sweeter and less acidic than traditional lemons

Store in the refrigerator for up to 2 weeks

Can be used in any recipe that calls for lemon
Lime

A versatile citrus fruit

Pick a smooth, bright green lime with no bruises or soft spots

Can be stored in the refrigerator for 2 months
Lychee

A sweet, juicy, hard-shelled fruit

June through July

Choose rosy-colored lychees that feel heavy for their size, as they will be the juiciest

Store in an airtight container in the refrigerator for several weeks

To prepare, crack the shells, and then loosen and halve the fruit. Remove the dark pit; it is not edible.
Mandarin

Very sweet and less acidic than an orange

Mandarins that are heavy for their size are the juiciest

Can be stored in the refrigerator for up to 1 week
Mango

Mangoes have a juicy, sweet/tart taste, and are high in Vitamins A, C and D

Year Round

Choose a plump mango. When ripe, will yield to gentle pressure (similar to a ripe avocado). Green Mangos are used for cooking.

Ripen at room temperature, uncovered, out of the sun. Turn the mangoes occasionally while ripening. Once ripe, refrigerate in a plastic bag for up to 3 days

Peel prior to eating
Melon

There are over 20 varieties, including Cantaloupe, Casaba, Crenshaw, Honeydew, Santa Claus, and Watermelon

Choose a firm melon with no soft areas

Usually needs a few days at home to ripen and develop maximum flavor. To speed up ripening, put a whole melon in a closed paper bag. Once ripe, store covered in the refrigerator

Serve slightly chilled

Fruit: N - Q

Nectarine

Taste similar to peaches

May thru Sept. from California. January thru April Imports

Will not sweeten once picked, so do not choose a nectarine with green coloring. When ripe, will be fragrant and yield to slight pressure.

To ripen a nectarine, place in a loosely closed paper bag at room temperature. Once ripe, can refrigerate in plastic bag for up to 1 week
Orange

Varieties include Navel and Valencia

Choose a bright, firm, nicely shaped orange that feels heavy for its size . Green on oranges does not mean they are unripe

Store uncovered for 10-14 days at room temperature, or in the crisper section of refrigerator
Orange, Blood

Named for its deep color, which can be flecked or colored scarlet or rust . This orange is less acidic than other oranges, and has a sweet, juicy flavor with a raspberry aftertaste

December thru March

Select a blood orange that is heavy for its size, as this will be the juiciest

Store in the refrigerator

A juiced blood orange can be stored in the refrigerator or freezer in an airtight container. Can be used as a garnish on many dishes to add color and sweetness
Papaya

Papayas contain papain, a digestive enzyme

Choose a papaya that is partly or completely yellow. Spotty papaya generally have more flavor.

If the papaya is partly ripe, leave in a dark place at room temperature for a few days, or place in a paper bag with a banana. Ripe papaya can be refrigerated for up to 1 week

The papaya’s skin can be removed with a vegetable peeler. Halve and seed a papaya the same way you would a cantaloupe
Passion Fruit

Enjoy the delicious tropical-garden aroma of this egg-shape fruit

Choose the heaviest fruit, as it will have the most pulp. Dark purple fruit will have the most intense flavor; it is ripe when wrinkled (but not cracked or squishy). tropical passion fruit, yellow, pink, red or lavender in color, will be mildly dimpled when ripe

Refrigerate ripe passion fruit up to one week. Alternatively, can put entire fruit in a plastic bag and freeze

Slice off the shell tip and spoon pulp into a bowl
Peach

May to October California. January to May Imports

Will not sweeten once picked, so do not choose a peach with green coloring

To ripen a peach, place in a loosely closed paper bag at room temperature. Once ripe, can refrigerate in plastic bag for up to 6 days
Peach, Donut

This flat, round, donut-shaped peach is very sweet and low in acid

June to September

Ripen at room temperature for 2-3 days, and then store in the refrigerator
Pear

One of the first fruits planted by American colonists

Scars and minor surface blemishes will not affect the interior of a pear

Pears are picked when mature, but not yet fully ripe. They will continue to ripen at room temperature. To speed ripening process, place in a paper bag with an apple or banana, and refrigerate (unwashed) once ripe.

Underripe pears can be substituted for apples in many recipes
Pear (Asian)

Sweet and crunchy, these pears come in various sizes, and are yellow or brown . This is a crunchy, sweet, and juicy pear

Whether smooth or speckled, Asian Pears are hard when ripe We recommend selecting the most fragrant pear you can find

Refrigerate

In addition to eating raw, can be baked (like an apple), poached or sautéed . The flesh of a cooked Asian Pear will remain meaty, but the taste will be intensified
Persimmon

Over 500 varieties have been introduced to the United States

October thru December

Should have soft slightly wrinkled skin.

To ripen, place in a paper bag with a banana or apple at room temperature for up to 3 days

Persimmons freeze well, either whole in a single layer or after its pulp has been pureed
Pineapple

Choose a plump pineapple with fresh, deep green leaves. A ripe pineapple will be slightly soft to the touch

Store at room temperature for up to 2 days
Plantain (Platano)

While green to near yellow in color, plantains have a bland flavor, starchy texture, and are good for boiling and frying. Yellow to brown plantains are more fruity, and have a firm texture. Black ripe plantains are sweet, appropriate for desserts

Look for Plantains that look like over ripe Bananas with spots and scars. Should be firm.

Green plantains should be refrigerated. Yellow to black plantains should be kept at cool room temperature and well ventilated. Store away from other fruits, as plantains produce a ripening gas.

Black ripe plantains can be peeled like a banana. When less ripe, use the following method:. (1) rinse fruit and slice off the tips; (2) cut into 2-4 sections; (3) slit the thick, stiff peel lengthwise along its 4 ridges and remove each strip
Plum

Two main varieties: Japanese and European

May to October California. Jan. to May Imports

Look for a fairly firm to slightly soft plum with a rich color

Once ripe, can refrigerate in plastic bag for up to 1 week
Pluot

A plum/apricot hybrid

May to October California. January to May Imports

Pluots vary in color from dark purple to yellow, green or pink.

Work well in any recipe calling for plums
Pomegranate (Chinese Apple)

Actually a large berry, the English translation is “apple with many seeds”. Pomegranate seeds are each enveloped in a reddish sweet/tart juice

Fall September thru Dec.

Choose the largest pomegranate, as these will be the juiciest and have the most kernels. Do not select a shriveled pomegranate; it should be shiny

Can be stored for up to 1 week in the refrigerator; pomegranate seeds can be frozen in an airtight container for up to 1 year

Take care when eating a pomegranate, as its seeds will stain
Pummelo

An ancestor of the Grapefruit

Nov. thru Feb.

Choose firm to slightly soft. Fruit heavy for its size.

Store in the refrigerator for up to 1 week
Prune

High in antioxidants and fiber

Choose slightly soft, somewhat flexible prune that has no blemishes

Can be dried with the pits without fermenting

Fruit: R - Z

Raspberries

Refrigerate (unwashed) for 2-3 days
Star Fruit

Also called a carambola, this fruit usually comes from southern Florida . Its decorative shape and vibrant color add a festive touch to platters and fruit salads

Choose a firm, shiny star fruit. A ripe star fruit is yellow/gold with a tinge of brown along the tip of its ribs

Star fruit will ripen at room temperature, uncovered; they should be kept away from the sun. Once ripened, star fruit can be refrigerated in a loosely closed plastic bag for 1-2 weeks

Do not have to be peeled before eating; simply wash and slice. Cutting the fruit crosswise will produce crisp, star-shaped slices.
Strawberry

The folate in strawberries may reduce the risk of cardiovascular disease and some birth defects

Select strawberries that have a fresh, green cap. Smaller varieties are usually the sweetest

Store (unwashed) in the refrigerator for 2-3 days

Wash before hulling (once hulled, strawberries soak up a lot of moisture)
Tamarillo

Has a bittersweet, hearty flavor

Choose a tamarillo that is firm and either crimson red or golden yellow

Once ripe, can be refrigerated for at least 1 week

Peel before eating
Tangelo (Minneola)

Sweet and juicy, this is an orange/grapefruit hybrid

Choose firm to slightly soft. Fruit heavy for its size. Deep Orange to Red coloring
Tangerine

Most common variety of Mandarin Orange

Choose a bright, firm, nicely shaped tangerine that feels heavy for its size

Store uncovered for 10-14 days at room temperature, or in the crisper section of refrigerator
Ugli Fruit

A Jamaican citrus fruit known for its pungent sweetness

Look for a heavy Ugli Fruit that gives when slight pressure is applied. Smaller fruits are usually sweeter

Keep in the refrigerator unless you plan to use within a week

Usually eating the same way as a grapefruit: cut in half, sprinkle with sugar, and section with a grapefruit spoon
Watermelon

This member of the gourd family is a good source of Vitamin C and potassium

Choose a watermelon with a rind free of bruises, soft spots, or cracks

Tastes best when chilled. A hollowed-out watermelon makes an attractive basket for serving fruit salad

Vegetables: A - C

Alfalfa Sprouts

Crisp and peppery flavor

Select crisp sprouts with the buds still attached

Refrigerate for up to 2 days in the original packaging or a perforated plastic bag

Generally eaten raw and added to sandwiches or salads
Artichoke

Our artichokes come from California

Year-round

Look for an artichoke with tightly formed leaves

Sprinkle with water, place in an air-tight plastic bag, and refrigerate for up to 5 days

To prepare:. 1. Wash under cold running water. 2. Pull off lower petals and cut stems to 1” or less. 3. Cut off top ¼ of each artichoke. 4. Snip off tips of petals. Can be boiled, steamed, microwaved or stuffed
Arugula

This salad favorite with a peppery taste is a member of the mustard family

Look for a brightly colored bunch

Wrap in plastic, refrigerate and use within 2 days

Can be eaten as is in a salad, or sautéed, boiled, steamed or stir-fried. Try as the base for a grilled steak salad.
Asparagus

Available in green and white varieties

Year-round

Look for a bunch with tips that are firm, tight, and the top of the bunch looks like a point. Do not buy asparagus that is wet or slimy.

Wrap the bases in a moist towel and refrigerate

Rinse in cold water, then snap stalks off at their natural end. When cooking asparagus, you will know it is ready when it is tender to a fork-pierce
Avocado

Technically a fruit, avocados have a buttery, nutty flavor

If underripe, ripen by placing several in a paper bag. Once ripe, move to the refrigerator.
Beet

Provides Vitamin C and iron

The most tender beets are small to medium in size, firm, and have a smooth skin. The leaves should be a deep green

If storing beets, cut off the tops but leave an inch or two of the stem attached. Do not trim the roots away. Can be refrigerated for up to 1 week

To prepare: 1. Cut the greens above the root to help retain the color of the beets. 2. Cook whole and cover with hot water. 3. Depending on the size of the beet, it may take up to two hours to boil beets. 4. Once cool, the skin can be easily removed
Belgian Endive

High in Minerals Low in sodium only 1 calorie per leaf

Look for firm, full heads that have yellow leaf tips

Wrap in plastic and refrigerate for no more than 1 day

If using in a salad, tear greens into bite-size pieces
Broccoli

This cruciferous vegetable is helpful in the prevention of certain types of cancers

Select a head that is dark green with compact clusters

Refrigerate (unwashed) in a plastic bag up to 4 days

To simmer, cook covered in a small amount of water for 8-10 minutes or until tender Steaming will take longer (about 12-15 minutes). Consider adding lemon, pepper, or Parmesan cheese to your broccoli before serving
Broccoli Rabe

This is a variety of broccoli, known for its pungent and bitter taste

Select firm broccoli rabe with small stems and relatively few buds

Refrigerate in a plastic bag for 2-3 days

Generally not eaten raw. Cut off the base before cooking Can be cooked whole or in pieces Takes only 3-6 minutes to cook. Try blanching for 2 minutes, then sautéing in olive oil with garlic and red pepper flakes.
Brussels Sprouts

Brussels sprouts have a nutty, sweet flavor

Look for tiny green heads that are compact and tightly closed. Avoid buying yellow Brussels Sprouts.

Refrigerate in a plastic bag for 3-4 days. Leaves will yellow quickly if not refrigerated.

Tear off any limp or discolored leaves before cooking. To prepare, cut the ends and make a cross cut on the bottom of each, and then wash well. Boil in a shallow amount of water for about 10 minutes, or steam them. Overcooked brussels sprouts will taste bitter.
Cabbage, Chinese

Related to broccoli and cabbage, but not a true cabbage. Thinner leafed than traditional cabbage, and more juicy, crisp and mild

Select a firm head with crisp leaves that has not yet browned

If using for a salad, refrigerate in a plastic bag for up to 4 days. If you plan to cook it, tightly wrap in plastic and refrigerate for up to 1 week

Often used raw in slaws and salads, but can be cooked in soups or seasoned and sautéed
Cabbage, Green

Contains fiber, folate, calcium, iron and Vitamin K

Select a solid head, heavy in weight. Try to find a head that has no more than four loose outer leaves

Refrigerate (unwashed) for up to 1 week

Once a head of cabbage is cut or torn, it will immediately begin losing Vitamin C. Cabbage can be cut, sliced or grated. Use only stainless steel utensils when working with cabbage (carbon steel will react with the cabbage’s juices and turn the edge of the cabbage black). Place a piece of parsley in the water with cabbage when cooking to help alleviate the smell of cooked cabbage.
Cabbage, Napa

Cylindrical in shape with pale green leaves and white ribs

Select a firm cabbage that is heavy for its size with crisp leaves

Refrigerate (unwashed) for up to 1 week

Most commonly used in Asian cooking
Cabbage, Red

This cabbage has a peppery taste and has shiny dark red or purple leaves

Select a firm cabbage that is heavy for its size with crisp leaves

Refrigerate (unwashed) for up to 1 week

A colorful addition to salads. Often used in German or Swedish recipes.
Cabbage, Savoy

Has a mild, mellow flavor

Select a firm cabbage that is heavy for its size with crisp leaves

Refrigerate (unwashed) for up to 1 week

Try substituting for lettuce on tacos
Carrot

As carrots age, the color will deepen, which increases its amount of Vitamin A

Choose firm, bright orange carrots that are straight and have a smooth surface. Avoid cracked, limp or deep orange carrots.

Before storing, trim off the tops to reduce nutrient loss. Can be stored in a plastic bag in the refrigerator for 2-4 weeks

Rinse to remove soil Other than baby carrots, most carrots should be peeled. To freshen up limp carrots, soak in water until firm.
Cauliflower

Cauliflower is a compressed flower in the cabbage family

Select a cauliflower with a firm head that has creamy white flowerets . The green outer leaves should be crisp and fresh.

Wrap tightly and refrigerate for up to 5 days

Cauliflower can be prepared whole or as flowerets. If boiling a cauliflower that is whiter in color, add a tablespoon of milk or lemon juice to the water. Try serving pureed cauliflower instead of mashed potatoes.
Celery

This household staple is known for its crisp texture and mild flavor

Choose firm, unblemished stalks from a well-shaped bunch . Select a stalk with green leaves, rather than yellow.

Refrigerate in a plastic bag for up to 2 weeks

Rinse thoroughly to remove all sand and grit. While most people trim off the leaves from celery, they can be saved for use in salads and soups
Celery Root (Celeriac)

This edible variety of celery is grown as a root vegetable

Fall to early spring

Select small to medium sized celery roots, as they will be smoother within

Wrap unwashed celery root in plastic . Can be stored for at least 1 week

After cleaning, cut off the top and ends of the celery root, then peel with a paring knife, and cut out any pitted spots. Slice, dice, julienne or shred, and then immerse in water. Can be prepared in many ways, and even used as a substitute for potato in some recipes
Chayote

This is a mild, squash-like vegetable Colors range from cream to dark green It is the shape and size of a pear, and tastes like a mix of a cucumber and summer squash

Summer

Select a firm chayote

Store lightly wrapped in the refrigerator

Remove skin if it is tough - this can be done with a vegetable peeler before cooking, or by pulling off the skin after cooking. Chayote is often used in recipes the same way a squash would be used, but its firm texture requires longer cooking.
Chicory

Related to endive and radicchio

Look for curly green leaves with pale centers

Refrigerate (unwashed) for up to 3 days
Chili Pepper

There are many varieties, each with their own heat and taste

Choose a brightly colored chili that has no soft spots or gashes

Wrap in a paper bag and store in the refrigerator for up to one week

If using a hotter chili pepper, you may want to wear plastic gloves . Do not rub your eyes after touching a chili pepper’s ribs or seeds.
Collard Greens

Is in the same species as Cabbage & Broccoli. Also grown as a garden ornamental

Look for Collards with dark green crisp, flat leaves.

Put in a plastic bag and refrigerate for up to 5 days

Try slow-cooked with salt pork or bacon
Corn (sweet)

Three kinds: white corn, yellow corn, and bi-color corn

Look for corn with even rows, bright green husks, and moist stem ends

Store unwashed in the husk and refrigerate for up to 7 days

Can be prepared in or out of the husk - if you are preparing out of the husk, don’t shuck until right before you cook it. To grill or roast in the husk:. 1. Pull the husk down, remove the stringy silk, and wash the corn. 2. Pull the husk back up and tie with a string. 3. Soak the corn in water for 5 minutes. 4. Roast on the grill for 15-20 minutes
Cucumber

Botanically a fruit, crisp and cool cucumbers were introduced to America by Christopher Columbus

Select a firm cucumber with a rounded shape and unblemished, brightly colored skin

Wrap in plastic and refrigerate for up to 10 days

If you want to peel the cucumber, it is easier if you cut off the ends first. If you wish to remove the cucumber’s seeds, slice it in half lengthwise, and scoop out the unwanted part with a teaspoon
Cucumber, English

Also called a hothouse cucumber, this is a virtually seedless vegetable

Usually thin & Long with an even dark green color. Avoid soft, yellow or wrinkled cukes.

Store unwashed in a perforated plastic bag & refrigerate.

Vegetables: D - L

Daikon

An enzyme in daikon called diastatse helps with the digestion of starchy foods. Also known as Oriental Radish. Tends to be sweet and juicy.

Choose one with smooth skin and a pearly-white sheen

Daikon does not store well; use the day of purchase if possible (it will lose its flavor and become limp). If you must store it, wrap it in plastic and refrigerate for up to 2 days

Scrub with a brush, and then slice, dice, grate or carve. Daikon is often used grated with raw fish, but has many other uses and can be an excellent addition to a stir fry.
Eggplant, Italian

Meaty, firm texture allows it to substitute for meat in many dishes

Choose an eggplant that is heavy for its size, and has taut, glossy skin without breaks or blemishes

Highly perishable: keep wrapped in a cool dry place, or in the refrigerator’s crisper, for no more than 2 days

Can be baked, broiled, grilled, or fried. Be careful when frying eggplant, as they absorb more fat during cooking than most other vegetables
Escarole

A hearty green with broad, mild leaves

Select a smaller head

Tightly wrap and refrigerate for up to 3 days

Wash in very cold water to remove dirt. Can be used raw in salads, or cooked
Fava Bean

Fava Beans grow in pods 8”-12” long, and taste similar to a pea

Summer

Select small, crisp and evenly green pods

Unwashed pods should be stored in a single layer on a wide dish and kept in the refrigerator for up to 4 days

Shell a fava bean the same way you would shell a lima bean (this can be done before or after boiling). We recommend removing the skin from each fava bean before serving. Popular in Middle Eastern and Mediterranean cooking.
Fennel

Belongs to the same family as anise, cumin, and dill, but fennel is more delicate

Early fall into spring

Select squat bulbs that are very hard, pale and have few stalks and no splitting or browning

Fennel wrapped in plastic placed in the coldest part of the refrigerator will last up to 4 days

Limp fennel can be revived in very cold water. Prepare similar to how you would prepare celery
Green Bean

There are over 50 varieties of green beans produced in the U S

Choose crisp and tender green beans that snap when you break them

Store unwashed green beans, wrapped in plastic, for up to 1 week in the refrigerator

Wash in cool water, drain, and remove stems and tops . Can cook whole, sliced or slivered
Iceberg Lettuce

Year-round

Select fresh, crisp and clean lettuce. Head should be heavy for its size with snug leaves. Color should be medium green, and paler green on the inside

Put unwashed lettuce in a sealed plastic bag in the refrigerator. Can keep up to three weeks. Do not store with apples, pears, bananas or melons (these fruits give off ethylene gas, which browns the lettuce)

Strike core against the counter, twist, and remove the core. With the core side facing up, rinse lettuce with water, but do not soak in water. Drain thoroughly in a colander. Lettuce will keep for a few days in the refrigerator after cleaning. Do not cut lettuce; it should be torn
Jicama

This tuberous root vegetable is crunchy, juicy, and tastes like a mild apple

Choose a jicama that is smooth, looks younger when compared to others available, and has a very juicy flesh when lightly scratched

Store unwrapped in a moisture-free container for 2-3 weeks in the refrigerator. Once cut, cover tightly and use within 1 week.

Peel before eating; can be eaten raw or cooked
Kale

A member of the cabbage family

Choose moist, crimped leaves. Choose Kale with dark green leaves and crisp rough edges.

Store kale in a plastic bag in the refrigerator, and use as soon as possible for a milder flavor (grows bitter if stored too long)

Cook like spinach
Kohlrabi

Related to turnips, this vegetable tastes like a mild broccoli stem

Choose small to medium kohlrabi that does not have any cracks. Edible leaves should be deep green. Large bulbs are good for stuffing, but may be less sweet and tender

. Separate the leaves and stems from the bulb, and tightly wrap and refrigerate. While the leaves will last for a few days, the bulbs will last for several weeks

Remove leaves and stems from the bulbs. Wash the leaves well in warm water, and then strip off the stems. Trim bulbs to remove the skin and underlayer
Leaf Lettuce

Leaves branch out from a stem, instead of from heads

Look for fairly large, loose heads & thick “crumbled” leaves.

Put unwashed lettuce in a plastic bag in the refrigerator

Sand hides in this lettuce, so rinse thoroughly and dry well before tearing into small pieces. Likely to wilt when dressing is added, so add dressing just before serving
Leek

This delicate, sweet tasting vegetable is in the onion family

Choose leeks with crisp bulbs and fresh looking leaves that have no brown spots

Trim roots off, brush off any sand, and wrap tightly in plastic. Can be kept in the refrigerator for up to 2 weeks

Leeks are excellent braised in butter and are also a nice addition to potato soup

Vegetables: M - Q

Malanga

Has an earthy, nutty taste and can serve as a potato substitute. Closely related to Taro Root.

Year-round

Select a malanga that is firm and light in color

Store at room temperature for up to 3 days

Scrub with a brush, then peel with a paring knife. Can be peeled and cut up to a day before using, but store in water and refrigerate. Boiled malanga goes well with spicy or garlic sauces. Malanga can be sliced and fried as chips.
Mushroom

There are numerous varieties of mushrooms, including white, chanterelle, crimini, morel, oyster, porcini, portabella, and shiitake

Choose firm, plump mushrooms that are free of spots and mold. Mushrooms with open caps have a stronger taste, and closed-cap mushrooms have a milder taste

Keep loosely covered so air can circulate. Do not store in a plastic bag, and do not clean before storing. Most varieties will keep for up to 1 week

To clean, quickly wash under running water, then wipe dry. Alternatively, wipe mushrooms clean with a damp cloth
Mustard Greens

Has a peppery, pungent mustard flavor

Look for dark green mustard greens

Wrap in plastic and refrigerate for up to 1 week

The peppery flavor will mellow with slow cooking
Okra

Has a fresh, asparagus-like flavor

Choose okra that is bright green, firm and about 3” long

Refrigerate for up to 2 days

Scrub slightly; does not need to be peeled. When cooked, okra will release a sticky juice that acts as a thickener.
Onion

Onions, which belong to the lily family, are high in antioxidants and are a good source of Vitamin C, potassium and folic acid

Choose firm, well-shaped and smooth onions

Keep in a cool, dry place (will last longer if not refrigerated). Sweet onions will store for up to one month, and pungent onions can last 2-3 months

Refrigerating an onion for at least 30 minutes and using a freshly sharpened knife are two methods to prevent your eyes from watering. Remove papery skin, trim off ends, and then cut. The longer an onion is cooked, the sweeter it will be. Chopped or sliced onions can be frozen for up to 1 year
Onion, Green (Scallions)

The green tops of green onions contain Vitamin C

Choose green onions that have crisp, rich green tops with a firm white base. The more slender the bulb, the sweeter it will be

Store in a tightly sealed bag in the refrigerator for 3-4 days

Trim the ends of the green tops and the tip off of the white bulbs
Onion, Pearl

Sweet onions that are picked when the diameter of the bulbs is 1” or less

Choose firm pearl onions that have dry, papery scales; avoid green spots

Store in a loosely woven bag or basket in a cool, dry, dark place with good air circulation

Blanching pearl onions will make them easier to peel; to do so, cover in boiling water for about 20 seconds, and then chill in a pan of ice water
Oyster Mushroom

Milder than traditional mushrooms

Select firm, dry mushrooms that feel velvety

Refrigerate in original wrapping; store as short a time as possible

Cook as you would a regular mushroom, but for a shorter duration. Oyster mushrooms are easily overpowered by other foods
Parsnip

Looks like a white carrot, but has a sweet, nutty flavor

Choose a small to medium, evenly tapered, firm parsnip

Refrigerate in a plastic bag for up to 2 weeks

Try boiled and mashed like a potato
Pea, Snow

Choose firm, crisp snow pea pods

Refrigerate unwashed snow peas in a plastic bag for up to 3 days

Wash and trim the stem end and pull off any strings. Will turn a brilliant green if blanched in boiling water for 30 seconds, followed by a plunge in ice water. Cook until tender and crisp to the bite
Pea, Sugar Snap

A sweet and crunchy pea

The plump pods are edible
Pepper, Bell

Look for crisp peppers that are not bruised

Refrigerate (unwashed) in a plastic bag for up to 5 days

Try using a raw pepper as an edible bowl for a salad or dip
Bok Choy (Pak Choi)

Has a mild, slightly peppery flavor

Choose a white stalk with large, dark green leaves

Refrigerate for up to 4 days

Can be used anywhere you would use celery.
Pepper, Red

High in Vitamin C and a good source of calcium, iron and B-complex and A vitamins. A long sweet bell pepper.

Select a firm pepper that has bright, shiny skin and is heavy for its size. Avoid wrinkled or soft peppers

Store in a plastic bag and refrigerate for up to 1 week

Can be eaten raw, or grilled, roasted, steamed, sautéed, braised, or stuffed
Potato

Great source of potassium and Vitamin C

Buy firm potatoes that don’t have any green on the skin

Keep in a cool, dark, dry location for up to 2 weeks (New Potatoes should be used within 3 days of purchase). Do not refrigerate – this will change the flavor

Keep the peel on to consume additional fiber, vitamins and minerals
Pumpkin

Is a member of the family which includes Squash & Cucumbers. Pumpkins are rich in Vitamin A and Potassium and are high in fiber.

Sept. to Oct.

Choose a heavy pumpkin with a fairly dull (as opposed to shiny) rind and a solid stem

Whole pumpkins will keep for months in a cool, airy place. Plastic-wrapped chunks of pumpkin can be refrigerated for a week. Pureed pumpkin will freeze for up to 6 months

To cook pumpkin seeds, remove and wash thoroughly, pat dry with paper towels, and bake at 350º. Most commonly used in pies, but try substituting for other winter squash in recipes.

Vegetables: R - S

Radicchio

Has a bittersweet flavor that is similar to endive or chicory

Year-round

Choose radicchio with white, firm bases

Wrap loosely and refrigerate (unwashed) for up to 1 week

Remove the core, separate and trim the leaves, rinse, and blot the leaves dry
Radish

This root vegetable with a peppery flavor is related to broccoli, cabbage and kale. Provides cancer-protecting benefits

Choose a radish that feels firm. Red globe radishes that are about 1” in diameter have the best texture and flavor

Refrigerate in a plastic bag for up to 5 days

Wash thoroughly, cut off the tip and stem. If the radish tastes pungent, peel the skin, which will diminish the strong flavor. Roasting a radish will mellow its flavor
Rhubarb

The celery-like stalks can be pink to cherry-red and have a sharp tartness

Choose crisp stalks that have fresh leaves

Wrap in plastic and refrigerate for up to 3 days

Do not eat the leaves – can be poisonous if eaten in large quantities
Rutabaga

Sweeter than its relative, the turnip

Should feel firm, with taut and smooth skin

Store in a cool, dry place for up to 2 months

Peel before cooking. Can cook whole or in chunks. Takes longer to cool than a turnip
Salad Greens

Most salad greens can be kept in the refrigerator up to 1 week

Wash well before consuming. Do not add dressing until ready to serve
Shallot

In the onion family, flavor tastes like a mix of garlic and an onion

Choose a firm, dry bulb that is well-covered with the parchment-type skin

Will keep for at least 1 month in a cool, dry, well-aired location. Do not refrigerate unless cut

Peel off the dry outer skin, and then slice or chop like you would an onion. Shallots cook quickly, and work well in sauces
Shiitake Mushroom

Has a garlic-pine aroma. Featured in many Oriental dishes.

Look for a dry surface, with a firm and meaty texture. If there is no odor, the shitake mushroom is not fresh

Place in a dish, cover it lightly with a damp cloth, and store in the refrigerator for 7-10 days

Trim the bases of the stems, and then clean the caps with a moist paper towel. Do not use too much heat or butter when preparing
Soybean

The Japanese name for this is edamame

Steam pods for 20 minutes, sprinkle with sea salt, and serve
Spinach

High in Vitamins A & C & Rich in Riboflaven.

Year-round

Choose crisp, tender, dark green leaves

Refrigerate unwashed in a plastic bag for 3-5 days

Wash by plunging up and down in a sink filled with cold water. Trim and discard tough stems and ribs. If cooking spinach, it is ready when the leaves have wilted and are bright green
Squash, Acorn

The most common varieties are green in color. Additional varieties include Golden Acorn & White Acorn

Year Round

If you can press your nail into the squash’s skin, it is not ready

Can be kept in an airy, dry, and cool area for months. Once the squash is cut, wrap in plastic and refrigerate.

Cut in half and bake
Squash, Buttercup

Its sweet orange flesh tastes similar to a sweet potato

Winter

If you can press your nail into the squash’s skin, it is not ready

Can be kept in an airy, dry, and cool area for months. Once the squash is cut, wrap in plastic and refrigerate.

Try using instead of pumpkin in pies
Squash, Butternut

It’s Orange fleshly Pulp has a sweet nutty taste similar to Pumpkin

Year Round

If you can press your nail into the squash’s skin, it is not ready

Can be kept in an airy, dry, and cool area for months. Once the squash is cut, wrap in plastic and refrigerate.

Try in risotto or as a ravioli filling
Squash, Spaghetti

Opens up to tender, golden strands

Most flavorful in the fall and winter

Choose a very hard, smooth spaghetti squash that does not have spots or bumps

Store at room temperature; will keep for weeks

To bake:. 1. Put fork holes in the squash and bake at 350º for 40-60 minutes (until easily indented). 2. Remove and halve the squash. 3. Cool slightly, remove seeds, and comb strands with a fork
Squash, Yellow

A close relative of the cucumber, this squash has few calories and no fat or sodium.

Choose a firm squash that has a shiny/smooth surface. Smaller squash are more tender

Rind is edible. Refrigerate unwashed in a plastic bag for up to 5 days
Sun-dried Tomato

As the name implies, these are tomatoes placed in the sun to remove the water content.

Should feel slightly leathery to the touch, but not stiff

Will keep indefinitely in a sterilized jar, covered with olive oil

Can soften a sun-dried tomato by marinating in vinegar or wine
Sweet Potato

High in Vitamin A. Firm white flesh differentiates it from Yams

Year-round

Look for firm, smooth sweet potatoes that have no wrinkles

Keep in a cool dry place (not the refrigerator)

Scrub well in cold water and drain. Cook whole, as most of the nutrients are next to the skin. Sweet potatoes are easier to peel cooked than when raw
Swiss Chard

Comes in green and red varieties

Select crisp, heavy stems that have glossy leaves

Store (unwashed) in the refrigerator, loosely wrapped in plastic, for up to 3 days

Wash well before using. Separate the leaves from the stalks before cooking, because the stalks take longer to cook. Cook similar to how you would cook celery or asparagus. Leaves of Swiss Chard can be used in recipes that call for spinach

Vegetables: T - Z

Taro Root

A potato-like tropical tuber that tastes slightly nutty when cooked

Choose a firm root that has not shriveled

Refrigerate for up to 4 days

Slice off ends, pare, remove blemish, and keep in cold water until ready to cook. Serve hot, as taro will become waxy and dry once it cools
Tomatillo

Often called Mexican green tomatoes, looks like a green cherry tomato wrapped in a papery husk

Choose dry, hard tomatillos that have a tight husk

Store in the refrigerator in a paper-lined dish or a paper bag for up to 1 month

Peel off husks and stems, then wash. To roast tomatillos, roast unhusked in a 450º oven until tender; then remove, cool slightly and pull and twist off the husks
Tomato

A very popular, versatile fruit.

Choose tomatoes that are plump, smooth, are heavy for their size

For best flavor, do not store in the refrigerator. To quickly ripen, place in a paper bag with an apple

To easily peel a tomato, cut an X in the bottom with sharp knife, drop in boiling water for 15 seconds, remove with a slotted spoon, rinse with cold water, and then slip the skin off
Turnip

Contains Vitamin C and phytochemicals that may prevent some forms of cancer

Choose a small turnip that is heavy for its size. Smaller turnips are sweeter than large turnips

Store in the refrigerator or a cool, well-vented area for up to 2 weeks
Watercress

Belongs to the mustard family, and also has a pungent, peppery bite

Look for watercress that is deep green with no signs of wilting or bruising

Use the day of purchase

Prepare similar to leaf lettuce (cut off the end of the stem and rinse thoroughly in a tub of water, and then pat dry between paper towels)
Yam

A tropical tuber that is similar to the sweet potato
Zucchini

Zucchini’s seeds contain most of the flavor

Year-round

Choose firm-fleshed, crisp zucchini with a tender skin

Keep in a loose plastic bag in the refrigerator for up to 4 days

Gently scrub with a soft brush to remove soil embedded within the skin. Try sautéing in olive oil with onions and tomatoes

Herbs & Spices

Basil

Highly aromatic member of the mint family

Spring & Summer

Look for basil that is bright green and has a strong smell

Do not refrigerate

Store stems in glass of water
Bay Leaf

Aromatic and spicy herb often used in French, Moroccan and Turkish cooking

Should be fresh and crisp looking. Leaves may appear dull

Generally used in a stew or soup for flavor; should be removed before serving
Chervil

Has a taste similar to anise

Select feathery, light green leaves with a heady aroma. Can be stored in a plastic bag in the refrigerator for 1-2 days Wash and then dry on paper towels

The flavor fades when cooked so add to recipes at the last possible moment. Can be used in the place of tarragon

Is not the best herb to dry or freeze for later use
Chives

Related to onions, but have a milder flavor

Choose chives that are deep green in color and have sturdy leaves

Fresh chives can be stored in the refrigerator for up to 1 week, but are best when used immediately. Snip leaves into tiny pieces.

Do not cook chives – heat will diminish the flavor.
Cilantro

Member of the carrot family

Look for a fresh bunch with small stems

Wrap stems in damp paper towels, put in plastic, and store in the refrigerator. Should be used within a few days, but if you would like to store for a longer period, mix into olive oil and freeze.

Often used in Mexican dishes
Dill

Has a strong flavor reminiscent of anise, parsley and celery

Choose sprigs without brown edges

Can be refrigerated in a plastic bag for several days. To preserve flavor, use scissors instead of a knife when mincing dill. Dill leaves can be frozen in water or oil.

Flavor fades when cooked. Combines well with chives, lemon, mint and tarragon.
Garlic

While whole raw garlic is fairly mild, once it is minced or chopped, it will release juices and have a stronger taste.

Select heads that are firm that have tightly closed cloves and no green sprout.

Can be stored in a cool dry place (not the refrigerator) for up to 2 months.

Peel and then mince, chop or slice.
Ginger

Spicy-sweet flavored herb

Choose smooth roots that have a fresh fragrance

Tightly wrapped roots can be refrigerated for 3 weeks or frozen for 6 months.

Strip the skin with a blade peeler. Thin slices will add an indirect flavor to your dish; if you want a stronger flavor, mince or grate the ginger.
Horseradish Root

A member of the mustard family

Has a fresh bite, but an underlying sweetness

Select a firm, heavy unbruised root.

Store unwashed in a plastic bag in the refrigerator for up to two weeks. Grate the horseradish root as needed. Keep remaining root in a closed bottle, covered with salted vinegar. Alternatively, wrap roots tightly and put in the freezer
Lemon Grass

Has a lemon-like tartness and smell

Choose a blemish-free stalk with bright leaves and a white base

Refrigerate in a plastic bag for up to 2 weeks
Marjoram

Member of the mint family, and a close relative of oregano.

Has a delicate, sweet flavor.

Look for small, dark green leaves that are not wilted or dry

Store leaves in a plastic bag in the refrigerator for up to 3 days. Commonly used in Italian, French, Middle Eastern, and North African dishes. Rinse leaves and pat dry. Snip leaves form the stem, chop, and add to your recipes
Mint

A sweet flavored, aromatic herb

Choose fresh-looking sprigs with dry leaves.

Best used fresh, but can be stored for up to 3 days in a plastic bag in the refrigerator.
Oregano

Has a strong, spicy flavor

Choose fresh-looking leaves with no brown spots

Will keep for up to 3 days in a plastic bag in the refrigerator

Snip leaves, chop and use. Try chopping oregano, placing in water in an ice cube tray, and once frozen, storing “oregano cubes” in a plastic bag in the freezer
Parsley, Curly

Not as strongly flavored as Italian parsley

Select a rich, medium green bunch

Use quickly after purchase for best flavor

To store, place unwashed in the refrigerator’s crisper
Parsley, Italian

This aromatic herb, also known as flat-leaf parsley, is a natural breath freshener and cleanses the palate.

Select a rich, medium green bunch.

Use quickly after purchase for best flavor.

To store, place unwashed in the refrigerator’s crisper Will tame the bite of garlic if added to a garlic dish.
Rosemary

Grows wild on the sea cliffs of the Mediterranean.

Choose fresh sprigs with deep green, velvety leaves.

Keep in a cool, dry spot.

Strip and discard any needles that are silvery-green before using, and then rinse remaining sprigs. Try to snip the leaves off of a sprig of rosemary and use as a skewer for very tender meats or vegetables. Rosemary goes well with poultry, seafood and potatoes.
Sage

Has a slightly bitter, powerful taste.

Choose sage that is fresh, crisp and brightly colored.

Wrap in a paper towel and place in plastic bag.

Can be stored up to 5 days in the refrigerator. While often used in holiday stuffing recipes, try sautéing leaves in a small amount of butter until crisp and lightly browned, and then using both the leaves and infused butter as a light sauce for gnocchi or tortellini.
Savory

Has a taste reminiscent of thyme and mint

Choose savory with shiny leaves

Store fresh leaves in a plastic bag in the refrigerator for up to 3 days

Try chopping savory, placing in water in an ice cube tray, and once frozen, storing “savory cubes” in a plastic bag in the freezer for later use.
Sorrel

Member of the buckwheat family; frequently used in European cooking

Year-round

Choose a bunch with firm, bright-green leaves

Store unwashed in a plastic bag in the refrigerator’s crisper and use within 3 days.

Wash and drain thoroughly before using. Raw sorrel is an interesting addition to a salad or coleslaw.
Tarragon

French herb that has a flavor reminiscent of anise.

Choose fresh sprigs with long, gray/green leaves.

Keep wet or store in an airtight bag or container.

Use tarragon sparingly – while subtle, it will add a great amount of flavor.
Thyme

Most popular of all culinary herbs.

Choose fresh sprigs with bright green leaves.

Stand sprigs in a glass of water in the refrigerator.

Try rubbing over chicken, hens, turkeys or roasts to season the meat. Thyme is robust, be sure not to use too much.