King Kullen Supermarkets Produce Department

Departments

Produce Department – Fresh, Organic & Locally Grown

Our focus is freshness. Locally grown, in-season, organic fruits and vegetables are what we stock in every King Kullen produce department. Gorgeous vine-ripened tomatoes, colorful peppers bursting with flavor, crisp and delicious apples, bountiful bananas and succulent squash are just a few of the wonderful selections you’ll find. Our produce buyers take great care to bring you the best fruits and vegetables from local Long Island farms and around the country. We also stock a variety of unique and ethnic varieties to make your regional dishes something to behold. Have questions on varieties or availability? Just ask any of the buyers in our produce departments and they will be happy to help!

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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
One of America’s most popular fruits. 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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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)

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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)

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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)

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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 its 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: Puncture two or three of the “eyes” and drain out the milk. Heat the coconut in a 350º oven for 15 minutes. 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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

Fruit: F - M

Fig

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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.

Grape

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

Grapefruit

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

Guava

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
	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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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)

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
		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)

General Info

Season

Selection

Storage

Preparation & Cooking Tips

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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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)

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

Prune

General Info	Season	Selection	Storage	Preparation & Cooking Tips
High in antioxidants and fiber		Choose slightly soft, somewhat flexible prune that has no blemishes		Can be dried with the pits without fermenting

Pummelo

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

Fruit: R - Z

Raspberries

General Info	Season	Selection	Storage	Preparation & Cooking Tips
			Refrigerate (unwashed) for 2-3 days

Star Fruit

General Info	Season	Selection	Storage	Preparation & Cooking Tips
Also called a carambola, this fruit usually comes from southern Florida. Its decorative shape and vibrant color adds 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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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)

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

Bok Choy (Pak Choi)

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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.

Broccoli

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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)

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
Related to endive and radicchio		Look for curly green leaves with pale centers	Refrigerate (unwashed) for up to 3 days

Chili Pepper

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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)

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
	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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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 Green

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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 , Pearl

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

Onion, Green (Scallions)

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

Oyster Mushroom

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
		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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
A sweet and crunchy pea				The plump pods are edible

Pepper , Bell

General Info	Season	Selection	Storage	Preparation & Cooking Tips
		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

Pepper , Red

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
			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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
The Japanese name for this is edamame				Steam pods for 20 minutes, sprinkle with sea salt, and serve

Spinach

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
Its orange fleshy 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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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	Refrigerate unwashed in a plastic bag for up to 5 days	Rind is edible.

Sun-dried Tomato

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
A tropical tuber that is similar to the sweet potato

Zucchini

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info

Season

Selection

Storage

Preparation & Cooking Tips

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

General Info

Season

Selection

Storage

Preparation & Cooking Tips

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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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

General Info	Season	Selection	Storage	Preparation & Cooking Tips
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.