Green Thumb

Apples

Selection: Firm, brightly colored, heavy, and bruise free Usage: can be used in salads, for baking, and for snacking Storage: plastic bag in the refrigerator (3 months) Availability: year round (peak time in fall) Varieties: Braeburn, Empire, Fuji, Golden Delicious, Granny Smith, Johnathan, Macintosh, Red Delicious, Rome, Cameo, Cortland, Jonagold, Pink Lady, and Gala Interesting Facts: Rome apples are best for baking, Granny Smiths are best for apple sauce and pies, Red Delicious are poor for baking, apples continue to ripen after harvest, shouldn't be rinsed until ready to use, takes 22 lbs of apples to make a 9" pie, 3 medium apples = 1 lb

Acorn Squash

Selection: Firm, smooth, and heavy; Usage: baked and often sprinkled with butter and brown sugar Storage: countertop Availability: year round Interesting Facts: Only the flesh is eddible

Chives

Selection: Fresh looking, crisp, and brightly colored (green) Usage: used in fish, poultry, baked potato dishes and with any vegetable Storage: refrigerator Availability: year round Interesting Facts: have a mild onion flavor, can be used as an all purpose ingredient

Artichokes

Selection: Leaves should be tight (no blooming) Usage: boiled, steamed and microwaved in stews, salads, and casseroles Storage: refrigerator (4 days) Availability: year round (peak times in April) Varieties: Green Globe, Desert Globe, Big Heart, and Imperial Star Interesting Facts: Preparation - wash, pull off lower outer petals, cut stems to < or = 1", snip off tips of petals, Winter ones should be heavy, compact, and could have some white or bronze colored blistering (not harmful), Spring ones - round, heavy, deep green w/ tighter leaves, summer and fall ones - cone shaped, lighter colored, less heavy and leaves will be looser than normal, Serving Tip - for easy stuffed artichokes, spread leaves (after cooked and cooled), remove center leaves, and scope out choke

Apricots

Selection: Well formed and should be a dark yellow or yellow-orange Usage: eaten fresh, baking, glazes or in canning Storage: unripe - coutertop, in closed paper bag, and at room temp; ripe - coutnertop at room temp Availability: Jan - Aug Interesting Facts: continue to ripen after harvest, are fragile, should not be stored at high room temps, should be used immediately after ripening

Flat Italian Beans

Selection: bright green, firm, and should snap easily when bent Usage: can replace green beans Storage: unwashed in a sealed plastic bag in the refrigerator (up to 4 days) Availability: year round Interesting facts: also known as Pole Beans, are similar to green beans in taste and texture

Daikon Radish

Selection: bright white and firm Usage: eaten raw, used in cooking, in stir-fry, diced, sliced or slivered in relished or salads Storage: refrigerator Availability: year round Interesting Facts: also called Japanese or Oriental Radish, Lo Pak and Loh Baak, tends to be sweet and juicy, but some varieties will be hotter, fat free

Leeks

Selection: bright white bulb-ends, dark green leaves, straight, thick leafed, and very crisp Usage: soups, salads, and stir fry Storage: refrigerator Availability: year round (peak Sep - Nov) Interesting Facts: generally cooked before served; fat free

Green Onions

Selection: bright white bulbs and dark green ends, straight, and crisp Usage: salads, as seasonings, on vegetable platters, baking, stir-fry, soups, and meat dishes Storage: refrigerator Availability: year round Interesting Facts: also know as scallions; don't wash until prior to using, are basically onions that haven't matured; whole ones may be used on appetizer platters or as a garnish; may be chopped and added to salads, soups, stews, marinades, stir-fry, and casseroles; are fat free

Corn

Selection: full, evenly formed and filled ears w/ straight rows of kernels, husks are fresh looking and bright green, free of worm damage Usage: can be boiled, microwaved, or roasted Storage: refrigerator Availability: year round Varieties: yellow, white, and bicolor Interesting Facts: should be eaten asap because it is highly perishable, a bushel or corn produces enough high-fructose corn syrup to sweeten 324 cans of soda

Mushrooms

Selection: choose ones that have a fresh, well shaped appearance, firm texture and are free of spots Usage: can be eaten raw, in salads, and used for cooking Storage: refrigerator Availability: year round Varieties: White (Button), Crimini, Enoki, Morel, Oyster, Portabella, Shitake, Woodear, Maitake, and Baby Bella Interesting: should not be stored near foods w/ strong odors; portabellas are the best to use in stir-fry, deep-fried or grilled; Woodears are cooked; Oysters are cooked and may be used like white buttons

Honey Dew Melon

Selection: creamy yellow color, waxy feeling skin, large in size, and the stem end will be soft to the touch Usage: in salads, fruit trays, or as a snack Storage: cut - refrigerator, uncut - countertop Availability: year round (May - Oct USA) (Nov - Apr Central America and Mexico) Interesting Facts: 5 lb ones have the best flavor; lime juice and chopped mint can be added to it to make a nice dessert; fat free; high in vitamin C

Chinese Cabbage

Selection: crinkly leaves, white spines, and green tips, heads should be tightly packed w/o signs of breakage or wilting Usage: eaten raw, in salads, stir-fried, used in soups Storage: tightly wrapped in the refrigerator Availability: year round Interesting Facts: comes in oblong heads, if used in salads, it must be used within a few days, if used for cooking, use within 2 weeks, fat free

Chicory

Selection: crisp, pale green inner leaves Usage: cooked similarly to spinach or used as a garnish Storage: unwashed, in the refrigerator in an air-tight container Availability: year round Interesting Facts: also called Curly Endive, has a strong taste, but mixes well in a salad or w/ other mild greens, roasted chicory can be used to flavor coffee, is fat free and has 20 kcal/.5 serving

Collard Greens

Selection: dark colored, broad, flat leaves that are crisp Usage: can be cooked or used as a garnish Storage: refrigerator Availability: year round Interesting Facts: also called Coleworstand Collie Greens, are generally cooked, are fat free and high in vitamins A and C

Kale

Selection: dark green leaves w/ crisp, rough edges Usage: can be used as you would cooked spinach or as a garnish Storage: refrigerator Availability: year round Interesting Facts: blanching, steaming, and stir-frying are all good cooking methods to use when preparing this item; is a non-heading cabbage that is one of the earliest members of the cabbage family; fat free and high in vitains A and C

Broccoli

Selection: dark green to almost blue color on the flower end and will be lightly budded Usage: eaten raw, used in cooking, in stir fry, salads, and soups Availability: year round Varieties: Calabrese Interesting Facts: ones with yellow buds (blooming) are over mature; a member of the mustard family; and low in fat

Radicchio

Selection: deep red or purple color w/ bright white veins, crisp, and free of bruises/wilt Usage: eaten raw in salads or grilled and served w/ vinaigrette Storage: refrigerator Availability: year round Interesting Facts: the leaves of an immature one will go from green to a deep maroon red when it matures and the temp cools; fat free

Celerey

Selection: even color, unblemished and smooth-skinned stalks, crisp leaves Usage: can be eaten raw, used in cooking and in salads Storage: refrigerator Availability: year round Interesting Facts: if it is limp, it can be revived by shaving off a small amount of the butt-end and soaked in warm water for min, light green stalks are tastier than dark green stalks, fat free, a good source of K

Cucumber

Selection: even dark color, firm, relatively thin, but can be either long or short Usage: eaten fresh, on sandwiches or in vegetable platters Storage: plastic bag in refrigerator Availability: year round Varieties: Green/Slicing. Hothouse/Greenhouse Interesting Facts: may be treated with an edible wax to prevent moisture loss and to increase shelf life, fat free, and a good source of vitamin C

Plums

Selection: fairly firm to slightly soft and have a smooth skin Usage: eaten fresh, used in fruit salads or used as a topping Storage: unripe - countertop; ripe - refrigerator Availability: year round (May - Oct From the US) (Nov - Apr from South America) Varieties: Red Beauty, Black Beauty, Santa Rosa, Santa Rosa, Black Amber, Fortune, Friar, Simka, Kelsey, Royal Diamond, French Prune, Casselman, Angeleno, Black Amabar, Larry Ann, Stanley, and French (d'Agen) Interesting Facts: continue to ripen after harvest; the difference between these and prunes is as follows: these are clingstone (the pit doesn't separate easily from the flesh), prunes are freestone; low in fat; high in vitamin C

Carambola

Selection: fairly firm, yellow skin (no green tinge), and sometimes the edges may have a slight brown tinge Usage: can be eaten raw, in salads and juiced, the more tart ones can be used in jams Storage: refrigerator Availability: yearound Varieties: sweet and tart Interesting Facts: can be sliced sideways into stars and added to fruit or vegetable salads or added as a garnish, to be juiced, it needs to be cut in half and squeezed on a citrus juicer, low in fat, also known as Star Fruit

Nectarine

Selection: fairly large in size, have smooth unblemished skin and will be firm but not rock hard; ripe ones will have a sweet aroma at room temp Usage: can be eaten fresh or in fruit salads Storage: unripe - countertop; ripe - refrigerator Availability: year round (May - Oct US) (Nov - Apr South America) Varieties: Mayglo, Rose Diamond, Ruby Diamond, Spring Bright, Red Diamond, Summer Grand, Summer Blush, Bright Pearl, August Red, Red Um, September Red, Summer Fire, and Arctic Snow Interesting Facts: continue to ripen after harvest; is not a cross between a plum and a peach; low in fat; good source of vitamin C

Iceberg Lettuce

Selection: fairly large, firm heads that give to gentle pressure, and has thick leaves that should have a medium to light green color Usage: salads, on sandwiches or used as a garnish Storage: refrigerator or crisper Availability: year round Varieties: Red Interesting Facts: some browning on the core end is natural (results from oxidation); when selecting a head, scratch the stalk and smell, the smell corresponds w/ the flavor (buttery or bitter); the firmest head doesn't guarantee the best taste; fat free; low in Na

Dragon Fruit

Selection: full-colored (between hot pink - red) and free of mold Usage: can be served by scooping out the flesh and serving it with mango or tropical sorbet Storage: room temp Availability: all year Interesting Facts: skin is not edible, is an exotic cactus that is sweet, juicy, and crisp; has a reminiscent taste of pear, kiwi, and watermelon, flower at night and emit a jasmine-like aroma, contains lots of vitamin C and soluble fiber

Peaches

Selection: fairly large, firm to slightly soft, have a yellowish or cream color Usage: eaten fresh, in fruit salads, and as a topping Storage: unripe - countertop in a closed paper bag; ripe - refrigerator Availability: year round (peak Jul - Sep) Varieties: Queen Crest, Spring Lady, Flavor Crest, Rich Lady, Red Top, White Lady, Elegant Lady, Summer Lady, O'Henry, Ryan Sun, Fairtime, Last Change, Man rest, June Lady Interesting Facts: an extremely ripened one, at room temp, will exhibit a sweet smell; continue to ripen after harvest; fat free; good source of vitamin C

Papaya

Selection: fairly large, slightly soft and will be 1/2 yellow or more, and blemish free Usage: eaten fresh, in fruit salads, fruit smoothies, as a garnish or in desserts Storage: countertop Availability: year round Varieties: Waimando, Kapoho, Sunrise, and Maradol Interesting Facts: continue to ripen after harvest; are ready to eat when it yields to gentle palm pressure and the peel is approximately 3/4 yellow-orange in color; must be peeled and deseeded prior to consuming; ripen on the counter (NEVER STORE ONE THAT IS < THAN 1/2 RIPE IN THE REFRIGERATOR); ones that are < 1/2 ripe will last 1 - 2 weeks

Kiwifruit

Selection: fairly large, smooth skinned, and slightly soft to the touch Usage: eaten raw or used in fruit salads Storage: unripe - counter top, ripe - refrigerator Availability: year round Varieties: Hayward and Golden Interesting Facts: very firm ones can be kept in the refrigerator for up to 6 months; continues to ripen after harvest; makes an excellent garnish for breakfast, lunch and dinner entrees; low in fat; a good source for fiber; the golden one resembles the typical one, but doesn't have the fuzz

Rhubarb

Selection: fairly straight, firm, smooth, and the color will be a deep red to purple along most of the stalk Usage: used like fruit in pies, preserves, and sauces Storage: refrigerator Availability: Jan - Jun Varieties: Cherry (field grown kind) and Strawberry (greenhouse grown) Interesting Facts: is a vegetable, but is often used as a fruit; only the stalks are edible; leaves are poisonous if eaten in large quantities; 1 cup has 20 kcal; fat free

Buddah's Hand

Selection: firm and has a sweet, clean fragrance Usage: can be eaten as a seasonal ornamental fruit or in any recipe that calls for lemon zest (ex: biscotti, fruit compotes, casseroles, and souffles) Storage: 2 weeks - cool room temperatures, 4 weeks - refrigerator Availability: Oct - Jan Interesting Facts: is a delicious fragrant symbol of happiness, longevity, and good fortune, related to the lemon, looks like it has fingers, has hardly an flesh, but can be peeled and candied

Boniato

Selection: firm and heavy for size, skin may be pink, purple, cream-colored or red Usage: used as you would a sweet potato; baked, boiled, sauteed or mashed Storage: a cool, dry are such as the counter top Availability: year round from Florida Interesting Facts: also known as Batata; White Sweet Potato; Cuban Sweet Potato; and Camote; is a tropical sweet potato

Pummelo

Selection: firm to slightly soft, heavy for its size, round to slightly pointed on one end, and have yellow, slightly rough skin Usage: eaten fresh, in salads, jams, jellies, marmalades, and syrups Storage: refrigerator Availability: Nov - Feb Interesting Facts: don't continue to ripen after harvesting; 1 cup has 70 kcal; contains K and vitamin C; also known as the Chinese Grapefruit

Kumquat

Selection: firm, bright in color, and fairly large Usage: fruit salads, gelatin, fruit drinks or desserts Storage: in a loose plastic bag in the refrigerator Availability: Dec - May (SoCal and Fl) Interesting Facts: do not ripen after harvest, contain tiny white seeds; used as an ingredient is preserves and marmalade; have an unusual combination of sweet and sour when eating a mouthful; if the stems are stilled attached, the may be stored in the refrigerator for up to one month

Eggplant

Selection: firm, dark colored w/ a smooth and shiny skin, is relatively light for its size Usage: can be baked, microwaved, stuffed or fried Storage: refrigerator Availability: year round Varieties: Japanese and White Interesting facts: fat free

Onions

Selection: firm, free of blemishes or mold spots, and have an even-colored skin Usage: eaten raw in salads, barbecued on shish kabobs, in stews and soups, on sandwiches, and in meat dishes Storage: counter top in a cool, dry place; DO NOT STORE IN A PLASTIC BAG; cut - can be stored in sealable containers, in the refrigerator for 2 - 3 days Varieties: Vidalia, Texas 1015, Super Sweets, Walla Walla, Imperial, Grand Canyon, and Maui Interesting Facts: Walla Wallas are often believed to be white in color, but are only white when immature; i.e., become yellow when mature; sweet ones are thin-skinned and juicy and therefore are fragile; to increase the storage life of sweet ones, store in pantyhose, tying a knot in between each one; to avoid teary eyes, peel on under cold water (prevents S(g) from irritating eyes); the sweet kind are flat-shaped opposed to round

Guava

Selection: firm, free of bruises or decay, and should exhibit a fragrant fruity aroma Usage: eaten raw or used as an ingredient in cooked dishes such as preserves, sauces, jellies, and chutneys Storage: unripe - countertop, ripe - refrigerator Availability: year round Interesting Facts: ripen quickly so choose ones that are hard w/ a yellow to yellow green hue; after ripe, should be used w/in 2 days; skin and seeds are edible; there are over 140 species of this fruit

Bell Peppers

Selection: firm, fresh-looking, and brightly colored Usage: can be eaten raw, cooked, roasted, stuffed and in vegetable platters Storage: in a plastic bag in the refrigerator Availability: year round Varieties: Red, Yellow, Green, and Purple Interesting Facts: all sweet ones are green at first; i.e., the change color when they mature, the most common color is red; sugar content of the pepper increases as it matures; as a result, colored ones tend to be sweeter than the green ones; fat free; high in vitamin C

Oranges

Selection: firm, heavy for size, and have a fine textured skin Usage: snacking, juices or as a glaze in salads Storage: refrigerator Availability: year round Varieties: Navel, Valencia, Hamlin, Pineapple, Temple, and Blood Interesting Facts: do not ripen after harvest; Navels are seedless; Valencias turn golden as they become fully ripe, the ones that remain on the tree become green again and they are sweet, juicy, and bright orange inside; 2 - 4 medium = 1 cup juice; 2 medium ones = cup of bite-size pieces; 1 medium = 10 - 12 sections or 4 tsp of grated peel; more than half of the juices consume come from this fruit

Pineapple

Selection: firm, large, fresh, green looking top, mostly yellow skin, and should be free of soft spots Usage: eaten fresh, in salads, gelatin, and used for cooking Storage: cut - refrigerator DO NOT REFRIGERATE WHOLE ONES (will turn brown inside) Availability: year round Varieties: Smooth Cayenne, Gold, Red Spanish, and Sugarloaf Interesting Facts: do not ripen after harvest; plucking the leaves from them doesn't indicate ripeness; contains bromelain, an enzyme, which tenderizes (shouldn't be used in gelatin recipes); if fresh slices are added to a protein dish, serve immediately, if not, food will become mushy because of the bromelain; are the berry to a perennial herb; born on a stem that emerges from a cluster of leaves just above the ground; takes 18 - 22 months for one plant to produce a single 4 - 5 lb fruit

Rutabaga

Selection: firm, smooth skinned, free of blemishes, and a deep rust-red color that fades to a cream Usage: used just like turnips Storage: refrigerator Availability: year round Interesting Facts: part of the cabbage family because of a chance hybridization between cabbage and turnips; fat free

Lemons

Selection: firm, smooth skinned, heavy for size, and has a fragrant citrus aroma Usage: used on fish, in salads, cooking, baking and desserts Storage: refrigerator Availability: year round (peak Apr - Jul) Varieties: Eureka, Lisbon, Bearss, Avon, Harney, and Villafranco Interesting Facts: to get the most juice from one, bring to room temp and roll on a hard surface while pressing down on it; use juice on apples and avocados to prevent browning after slicing; can remove odors; don't ripen after harvest; fresh wedges and slices make excellent garnishes

Carrots

Selection: firm, smooth skinned, straight and well colored Usage: can be eaten raw, in salads, cooked, stir-fry, and juiced Storage: refrigerator Availability: year round Interesting Facts: have more beta-carotene when they are mature, carotene content may increase as much as 55% after harvest, belong to the parsley family, are usually sold w/o the tops because they draw moisture from the roots, to prolong shelf-life remove the tops and place in a plastic bag unwashed

Jalapeno Peppers

Selection: firm, smooth-skinned, and have a solid green color Usage: Mexican dishes, guacamole, and salad dressings Storage: countertop Availability: year round Interesting Facts: Hotter than a Red Fresno pepper, but milder than a Serrano Pepper; removing the seeds will make them less hot; capsaicin is the compound that makes peppers hot

Parsnip

Selection: firm, straight, a white/cream color, and free of deformities and blemishes Usage: stews Storage: refrigerator Availability: year round (peaks in early fall) Interesting Facts: were once the star of European dishes but have since been replaced by the potato; fat free; high in vitamin C

Chayote Squash

Selection: firm, unblemished, light to medium green color, can be either smooth or rough Usage: can be used like other squash; steam, bake, stuff or fry, or eaten raw Storage: refrigerator Availability: year round Interesting Facts: member of the gourd family, also known as a Vegetable Pear and Christophene, doesn't need to be pealed to eat, great in soups and stir-frys, contains vitamin C, and roughly 40 kcal/cup

Atemoya

Selection: free of cracks, skin is pale and bumpy, and yields to gentle pressure Usage: often eaten alone, but only the pulp is edible, can be pureed and used as a sweet topping Storage: countertop Availability: Aug - Nov from Florida Interesting Facts: flesh is creamy white, fine-textured, and contains a few seeds, when ripened, the ends will split and the skin will darken, continue to ripen after harvest, looks like a cross between an artichoke and a pine cone, roughly the size of a bell pepper, an excellent source of K

Boston Lettuce

Selection: fresh even-colored leaves, soft buttery texture Usage: eaten in salads, on sandwiches or as a garnish Storage: refrigerator or a crisper Availability: year round Varieties: Little Gem, Red Butter, Sangria Interesting Facts: also know as Butter Lettuce; high in vitamin A

Cilantro

Selection: fresh looking, crisp and brightly colored Usage: used in salsa, seafood, Mexican, Chinese, and Thai dishes Storage: refrigerator Availability: year round Interesting Facts: also called Coriander, Chinese and Mexican Parsley, has a strong sage-citrus flavor, leaf shape and color is similar to parsley

Rosemary

Selection: fresh looking, crisp, and brightly colored Usage: seasoning Storage: dry in the refrigerator Availability: year round Interesting Facts: has short spiky leaves w/ a fragrant aroma and a mild, spicy flavor

Arugula

Selection: fresh looking, crisp, and brightly colored Usage: used w/ food with olives, garlic, tomatoes, peppers and olive oil, and salads Storage: wrap in a damp paper towel and stored in the refrigerator (2 days) Availability: year round Interesting Facts: called Roquette, part of the mustard family, and is aromatic with a peppery, nutty taste

Sage

Selection: fresh looking, crisp, and brightly colored (gray-green color) Usage: seasoning (used in cheese dishes as well) Storage: dry in the refrigerator Availability: year round Interesting Facts: has a musty taste that can over power dishes (use sparingly)

Parsley

Selection: fresh, crisp, and brightly colored Usage: as a garnish, an all purpose seasoning, in soup, in vegetables, and on meat Availability: year round Varieties: Italian and Curly Interesting Facts: is a member of the carrot family; the Italian variety has larger, flatter leaves than Curly, it also has a stronger flavor, but can be used in the same manor as Curly

Leaf Lettuce

Selection: fresh, crisp, and good color Usage: salads, sandwiches, and as a garnish in veggie trays and platters Storage: refrigerator or crisper Availability: year round Varieties: Bronze Leaf, Cocarde, Canasta, Green Leaf, Green Oak, Lolla Rossa, Manoa, Red Leaf, Red Oak, Red Perella, Ruby Red Leaf, and Tango Interesting Facts: fat free

Green Beans

Selection: fresh, tender, crisp, and well shaped Usage: casseroles, in salads, or as a side dish Storage: washed, placed in a plastic bag and then stored in the refrigerator DON'T SNAP OFF ENDS BEFORE STORING Availability: year round (peaks from Apr - Jul) Varieties: Green, Yellow Wax, and Purple Wax Interesting Facts: fat free and a good source of fiber; cooked and chilled ones may be added to vegetable or whole meat salads

English Cucumber

Selection: generally thin, long and very sweet, dark-green color and firm Usage: used in salads, on sandwiches, or in vegetable platters Storage: a plastic bag in the refrigerator (no more than 1 week) Availability: year round Interesting Facts: usually wrapped in plastic when sold, can grow up to 2' long, mostly seedless, great in cold soups such as gazpacho

Pumpkin

Selection: hard, heavy for its size, and has a crack free rind Usage: pies, baked, fried, or for making jack-o-lanterns Storage: countertop Availability: Sep - Oct Interesting Facts: only the meat is edible, was the vegetable that prevented the starvation of the pilgrims during winter; fat free

Mustard Greens

Selection: have a medium green colored leaf w/ rough edges and have large stalks Usage: used the same as you would w/ cooked spinach or as a garnish Storage: refrigerator Availability: year round Interesting Facts: this green and Swiss chard seem better suited for salads

Crenshaw Melon

Selection: heavy for its size, well shaped w/ small amount of softness around stem, has fragrant skin, and has a slight waxy feel Usage: eaten raw or in fruit salads Storage: cut- refrigerator, uncut - counter top Availability: Jun - Oct (California and Arizona) winter months - South America Interesting Facts: don't ripen after harvest, have 31 kcal/serving (serving size = 3.5 oz), are large, (5-9 lbs) oblong in shape, and are pointed at stem end

Coconut

Selection: juicy and heavy, can hear milk inside when shaken Usage: fruit salads, baked desserts, puddings, custards, and pies Storage: refrigerator Availability: year round (peak Sept - Apr) Interesting Facts: don't continue to ripen after harvest, the meat can be cut, toasted and served as an appetizer or used in baked goods

Casaba Melon

Selection: large and somewhat soft at the stem end, should have a rich yellow color w/ very little green on the skin, the skin will be ridged if allowed to ripen on the vine, and it should have a slightly waxy feel when ripe Usage: used in salads, on fruit platters or for snacking Storage: cut - refrigerator, uncut - counter top Availability: June - Oct (from California and Arizona) during winter months (South America) Interesting Facts: wedges can be served w/ a sprinkling of lemon juice, can be used as a garnish, don't ripen after harvest, high in vitamin C

Green Peas

Selection: large pod that bulges away from the pea inside, firm, crisp, and will have a medium to dark green coloring Usage: eaten raw or cooked; the snap variety are edible fresh or cooked, but must be de-stringed prior to eating Storage: refrigerator Availability: Jan - Jun Varieties: Green and English Interesting Facts: add raw snap or snow peas to vegetable salads or serve on appetizer platters with dip; make a great side dish or an addition to soups, stews, casseroles, and salads

Cantaloupe

Selection: large webbing or netting on skin, will have orange/yellow coloring, slightly soft near stem, will have a distinct aroma, and the stem should be smooth w/ a well-rounded cavity Usage: salads, on fruit trays or as a snack Storage: on the counter top or in the refrigerator Availability: year round (May - Oct from US and Nov - Apr from Central America and Mexico) Interesting Facts: doesn't continue to ripen after harvest, comes w/ its own serving bowl, and can be used as a garnish

Cherries

Selection: large, firm and have a deep red color, good quality ones will have the stems attached Usage: eaten fresh, used in cooking, sauces, desserts and in salads Storage: should be stored in the refrigerator w/ care (are fragile) Availability: mid-Jun - mid Aug (peak in Jun) Varieties: Bing, Lambert, Rainer, Burlat, Brooks, Tulare, and Chelan Interesting Facts: don't continue to ripen after harvest, good source of fiber, and are low in fat

Passion Fruit

Selection: large, firm, heavy for its size, and it should have ancient, wrinkled skin Usage: pulp can be eaten raw or used as used as a topping Storage: refrigerator Availability: year round Interesting Facts: when the fruit is ready to eat, the skin will be brittle, wrinkled, and almost black; the pulp and seeds are edible; continues to ripen after harvest

Pomegranate

Selection: large, firm, smooth-skinned, and it should have an even, deep red w/ few blemishes Usage: seeds can be eaten raw or added to dishes Storage: refrigerator Availability: Aug - Dec (peak in Oct) Interesting Facts: bend back the rind opposed to cutting it; doesn't continue to ripen after harvest; contains approximately 104 kcal; is a good source of vitamin C

Garlic

Selection: large, firm, symmetrical, and the sheath will be tight and unbroken Usage: salt substitute and used as flavoring in cooking and salsas Storage: DON"T REFRIGERATE, store in cool dry place w/ air circulation Availability: year round Varieties: regular and Elephant Interesting Facts: comes in many colors (brilliant white, tan, cream, purple, and dark wine), is a member of the onion family, contains the amino acid alliin which is believe to have an antibiotic/bactericidal effect, believed to promote cardiovascular activity

Romaine Lettuce

Selection: large, moderately firm heads w/ thick medium to dark green leaves Usage: salads, on sandwiches or as a garnish Storage: refrigerator or crisper Availability: year round Varieties: Green and Red Interesting Facts: large, even shaped heads w/ broad, fairly loose leaves are the best; low in fat; high in vitamin A

Bok Choy

Selection: long bleach-white, well shaped and unblemished stalks Usage: can be used fresh, in salads, in stir fry or anywhere that you would use celery Storage: refrigerator Availability: year round Interesting Facts: also called Pak Choi; Celery Mustard and Chinese Mustard; when making stir fry, both the leaves and stalks can be used, and the stalks can be braised and served as a side dish

Cranberries

Selection: look for firmness and dark red coloring Usage: cooking, sauces, baking, stuffing or glazes Storage: stored dry in the refrigerator Availability: late Sep - Dec (peak in Nov) Interesting Facts: don't ripen after harvest, can be frozen, but DON'T THAW (just rinse them w/ cool water), great for decorating

Mesclun

Selection: look for leaves w/o signs of browning or wilting Usage: is commonly used in salad mixes Storage: unwashed in the refrigerator (last for 5 days) Availability: year round Interesting Facts: sometimes called Salad Mix; is a mixture of several greens (arugula, radicchio, chicory, and other flavorful leafy vegetables); is a great source of fiber w/ few kcal

Belgian Endive

Selection: look for symmetrical shape, firm heads with compact leaves Usage: used in salads Storage: refrigerator Availability: year round Interesting Facts: long slender ones can be stuffed and served as an appetizer; low calorie fat free food

Pears

Selection: medium sized or larger, no bruises and only a few minor scuffs, and should yield to gentle pressure at the stem end (some may exhibit a sweet aroma when ripe) Usage: salads and eaten fresh Storage: unripe - stored at room temp in a sealed plastic bag until ripened; ripe - refrigerator Availability: year round Varieties: Anjou, Red Barlett, Bosc, Comice, Forelle, Seckel, Asian, Taylor Gold, Packham, and Red Anjou Interesting Facts: ones that are extremely hard will ripen best at room temp; Barletts are best for canning, baking, or poaching; continue to ripen after harvest

Brussel Sprouts

Selection: medium sized, dark green and firm Usage: can be used in salads, french fired or au gratin, and used as almondine in cassaroles Storage: refrigerator Availability: year round Interesting Facts: part of the mustard family, must be cooked and are often used as a side dish, good source of fiber, high in vitamin C

Kohlrabi

Selection: medium sized, firm roots, light for the green variety and deep for the purple variety, the greens should be crisp and firm Usage: leaves can be eaten raw in salads or steamed; the bulbs can be cooked like turnips Storage: refrigerator Availability: year round (peaks in early summer) Varieties: Green and Purple Interesting Facts: also called the Cabbage Turnip; member of the cabbage family; is NOT a cross between cabbage and turnips; the bulb can be eaten raw, but the leaves have to be cooked; a 3.5 oz serving has approximately 45 kcal; contains vitamin C

Limes

Selection: medium-large in size, smooth skinned, light-deep green in color, and firm Usage: cooking or as a garnish Storage: refrigerator Availability: year round Interesting Facts: don't ripen after harvest

Bananas

Selection: nice even color Usage: eaten raw, breads, fruit salads, and cooking Storage: unripe - countertop, ripe - refrigerator Availability: year round Interesting Facts: to ripen green ones, place them in a plastic bag and a warm place, can be frozen (should be peeled first; can be stored for up to 6 mo), don't grow on trees; grow on water-filled leaf stalks, are world's largest herb

Garbanzo Beans

Selection: plump w/ beige color Usage: often used in Mediterranean, Middle Eastern, and Indian cooking, and can be added to soups and salads for texture and flavor Storage: year round Interesting Facts: also known as Chickpeas, hold their shape and their distinct nutty flavor, when cooking these beans, add acidic ingredients towards the end (prevents hardening of beans), good source of protein

Feijoa

Selection: plump w/ bumpy light green to olive green skin, yield slightly to pressure Usage: may be eaten raw, cooked, best in fruit salads Storage: refrigerator (good for several days) Availability: Feb - Jun (Feb - Jun in New Zealand and Sep - Jun in California) Varieties: Pineapple and Guava Interesting Facts: also called the Pineapple Guava, texture is similar to a pear, tastes like a mixture of pineapple, mint, and quince, can overpower dishes if cooked, don't continue to ripen after harvesting, and skin is bitter

Dates

Selection: plump, brown, and smooth skin Usage: eaten as a snack, used to add flavor and texture to dishes such as fruit salads and baked goods or for poultry stuffing Storage: plastic bag in refrigerator (no more than 2 weeks) Availability: year round Varieties: Deglet Noor, Khadrawy, Halawy, and Medjool Interesting Facts: don't continue to ripen after harvest and are a good source of K

Basil

Selection: pungent flavor and clove-like aroma, crisp and brightly colored (green to reddish purple) Usage: pasta, poultry, and seafood dishes Storage: Store in glass of water, stems down, can be stored in refrigerator if it will be used immediately Availability: year round Varieties: Cinnamon, Italian, Lemon, Opal, Spicy Globe, and Sweet Interesting Facts: may be used to season Italian style dishes, soups, stews, poultry, and salads, originates in India, the main ingredient in Pesto

Lychee Nuts

Selection: rough skin, deep-red to brown color, and when the skin is peeled, the fruit will resemble a peeled grape Usage: eaten raw or w/ other fruits like pineapples, bananas and mangoes Storage: refrigerator Availability: Jun - Jul (Florida and Mexico) Interesting Facts: don't continue to ripen after harvest; only the pulp is edible; pulp has a sweet flavor similar to grapes or cherries; low in fat

Green Cabbage

Selection: semi-solid, well rounded, crisp, fairly heavy for size, and has an even green coloring Usage: can be used in salads, in casseroles, in soups, stews and in coleslaw Storage: in a plastic bag in the refrigerator (for up to 5 days) Availability: year round Varieties: Green/Domestic, Red, Savory, and Danish Interesting Facts: Savory has a softer texture and milder flavor than Green or Red and is an excellent choice for salads or other raw dishes; Savory is easy to spot because it has ruffled yellow leaves; Red is great to add color to salads or for pickling

Blackberries

Selection: should be fairly firm, clean, have a good color (black-purple), and free of their stems Usage: eaten raw, used in jams, baking, preserves, pies, and fruit salads Storage: should be kept cool, dry, and in the refrigerator Availability: year round (May - Oct in US and Nov -Apr in South America and Central America) Varieties: Cherokee, Chester, Marion, Ollalie, Texas Brazo, and Kotata Interesting Facts: don't continue to ripen after harvest; are perishable and should be handled w/ care and used soon after purchase; used as toppings for ice cream; pancakes and waffles

Blueberries

Selection: should be firm, plump w/ uniform shape and color (deep purple to near black w/ silver or white frosted look) Usage: eaten fresh, used in fruit salads, pies and glazes Storage: refrigerator Availability: year round Interesting Facts: don't continue to ripen after harvest; great topping for ice cream or parfaits; are 1 of 3 fruits native to North America

Ginger

Selection: should have a smooth, light brown skin w/ a light sheen and white flesh; when selecting one, choose on w/ the least number of knots and branching Usage: primarily used in sauces, condiments, chicken and fruit dishes; can also be used in cakes, bread, and ice cream Storage: in the refrigerator dry Availability: year round Interesting Facts: short-term storage - should be stored on the countertop, long-term storage - peeled, cover in sherry wine and refrigerated; peeled and minced makes a great seasoning for Oriental-style entrees, soups, and stir-frys; can be stored in the freezer for up to 3 months

Plantain Bananas

Selection: should resemble an over ripe banana with scars and dark spots and should be firm Usage: unripe/green ones are used for baking and frying; ripe ones are used in desert dishes; PULP SHOULD NEVER BE EATEN RAW Storage: countertop Availability: year round Interesting Facts: the starchy flesh of this fruit must be cooked; the green ones taste like a potato or squash; when ripe ones are cooked, it will have a sweet flavor; continues to ripen after harvest; the pulp may be added to soups or stews; classified as berries

Pepino Melon

Selection: smooth skinned, has sweet smell on stem end, firm, and have a pale yellow color w/ purple stripes Usage: eaten raw or used in fruit and spinach salads Storage: cut - refrigerator; uncut - countertop Availability: Every month except for Jul (Aug - Dec from California) (Feb - Jun New Zealand) Interesting Facts: can be peeled an sliced or halved to scoop out the pulp; the flesh has edible seeds and a mild, sweet flavor that is similar to a combination of a cantaloupe and a cucumber; doesn't continue to ripen after harvest; also called the Melon Pear, Melon Shrub, and Mellowfruit

Beets

Selection: smooth, firm, and small, ones in bulk should be firm and not too dark, ones with the greens still attached will ensure the freshest product Usage: can be boiled, pickled, used in soups or salads, baked, and fried Storage: refrigerator Availability: year round Varieties: Detroit, Ruby Queen, Crosby, and Early Wonder Interesting Facts: California is the largest supplier of these, but they are grown in 31 different states; must be cooked prior to eating; serving-tip: slice, cook and chill them, then add to fresh vegetable salads; low in fat

Radish

Selection: smooth, firm, small to medium in size, a bright cherry red, free of blemishes or scars, and the leaves will be a bright green Usage: salads, as a garnish, and vegetable platters Storage: refrigerator (remove leaves first) Availability: year round Varieties: Red Globe, White, and Oval Interesting Facts: to avoid moisture and nutrient loss, remove the leaves from the bulbs; are a member of the mustard family; typically eaten raw

Persimmons

Selection: soft and wrinkly skin, brilliant-orange skin and the flesh will have a burnt-orange color (some blemishing or discoloration of the skin is acceptable) Usage: salads, desserts, sauces or baked goods Storage: refrigerator Availability: Oct - Dec from California Varieties: Fuyu and Hachiya Interesting Facts: are also called Kaki; continue to ripe after harvest; taste like a combination of plum, honey, and pumpkin; should be used quickly because they are highly perishable; called Fuyu because of firm texture, may be eaten raw like an apple or in salads; called a Hachiya because of its soft texture, the pulp is ideal to use in baking

Asparagus

Selection: tender green stalks (Except for the white variety), the spears should be round and straight, and should snap easily Usage: eaten raw w/ salads, steamed or microwaved Storage: warp ends in a damp paper towel and store in the refrigerator (3-4 days) Availability: year round Varieties: Green and White Interesting Facts: Shelf life can be prolonged if it is stored, butt-end down, in 1" water, cooked and chilled asparagus spears can be added to fresh vegetable or whole meal salads, Europeans prefer white asparagus (asparagus that is grown underground; prevents chlorophyll from turning plant green)

Horseradish Root

Selection: thick, heavy for its size, and full of moisture Usage: used in meat sauces or blended with vinegar or mustard Storage: refrigerator Availability: year round Interesting Facts: Must be peeled prior to grating; grated can be used as a seasoning for hot or cold veggies, cooked meats, seafood, and mayo based dressings and sauces; may turn green if exposed to light; originates from Eastern Europe, but is grown exclusively in the US

Potatoes

Selection: uniformly sized, fairly clean, firm and smooth Usage: baked, roasted, fried, mashed, boiled, potato salad, steamed and candied Storage: countertop Availability: year round Varieties: Russett, Round Red, Round White, Long White, Yellow Flesh, Blue/Purple, Idaho, Gemstone, Fingerlings, and Sweet Interesting Facts: SHOULDN'T BE STORED IN THE FRIDGE (breaks down starch into simple sugar = darkening of the item when cooking); Reds are best when baked, roasted, and fried; Russetts are best when baked, fried, mashed, and boiled; Whites are best when baked, fried, boiled and roasted, and are especially good for potato salad; Sweets are best when baked, boiled, steamed or candied

Grapes

Selection: well colored, plump, and attached to their stems Usage: eaten fresh, in salads, or as a dessert Storage: refrigerator Availability: year round Varieties: Green, Thompson Seedless, Red, Red Seedless, Blue-Black, Blue-Black Seedless Interesting Facts: don't ripen after harvest; do not wash prior to consumption or serving; the bloom (frosty covering) is a form of natural protection; will become a raisin after 14 days

Cherimoya

Selection: well-shaped and free of bruises, yield to gentle pressure Usage: eaten raw Storage: counter top until ripe (approximately 1 wk), then store in refrigerator Availability: Late Nov - May (South America, Spain, and California) Interesting Facts: also called a custard apple, has a custard-like texture that combines the tastes of pineapple, papaya, and banana, only the pulp is edible, continues to ripen after harvest, also called the sherbet fruit because of its sherbet texture

Cauliflower

Selection: white/slightly off white heads with firm tight curds and green leaves Usage: cooking, soups, dips and in salads Storage: refrigerator or crisper Availability: year round Varieties: white and purple Interesting Facts: member of the cabbage group of the mustard family, when boiling, add a teaspoon of lemon juice to maintain its white color, fat free

Gaila Melon

Selection: will have a golden, netted rind and have a spicy-sweet aroma, and should be heavy for its size and have little to no bruises Usage: can be eaten raw or in fruit salads Storage: cut - refrigerator, uncut - counter top Availability: Jun - Oct from California and Arizona (peak in Jul) winter months - from South America Interesting Facts: don't ripen further after harvesting, flavor is similar to a mixture of a cantaloupe and honeydew melon, best when served chill

Grapefruit

Selection: will have a smooth, firm, and shiny skin, will be heavy for its size and have a good shape Usage: fruit salads, or cut in half and enjoyed Storage: refrigerator Availability: year round (peak Jan - Apr) Varieties: White, Pink, and Red Interesting Facts: doesn't ripen after harvest; may exhibit some re-greening on the outside, but it doesn't affect the quality; great when used in a mixed green salad; stimulate taste-buds; can be kept at room temp for up to 1 month

Mango

Selection: yield slightly to gentle pressure; color will be deep red and/or a rich yellow w/ only a blush of green; medium to large are typically the best; a ripe one will smell fairly fruity on the stem end as long as its not too cold Usage: fruit salads, fresh, and can be frozen and used for jam Storage: unripe- countertop, ripe - refrigerator Availability: 1 of the 6 varieties will be available year round Varieties: Tommy Atkins, Atkins Keitt, Ataulfo, Haden, Kent, Van Dyke, Champagne Interesting Facts: continue to ripen after harvest; only the flesh is edible; can be ripened by placing the fruit in a bag w/ a ripe banana on top of the refrigerator

Avocado

Selection: yields to gentle pressure, green skin (unless it's a Hass; has purple-black skin), pulp should be free of any dark spots or streaks Usage: salads, guacamole, and dressings Storage: ripe - stored in refrigerator until ready to use, unripe - coutnertop Availability: year round (peak time in June) Varieties: Bacon, Fuerte, Gwen, Hass, Pinkerton, Reed, Zutano, West Indian, Guatemalan Interesting Facts: the ripening process begins when harvested, Hass Avocado is dark colored w/ bumpy skin (most other varieties are green and smooth), use soft avocados for guacamole and firm ones for slicing