Field Goods | Fresh Foods From Small Farms

Vegetables

Asparagus

Season: Mid-April through June

Varieties:  There are many varieties of asparagus. The green Jersey varieties are most common. Asparagus also comes in white and purple varieties. Stalk diameter can range from thin to very thick.

Nutritional Information:  The bottom line...Asparagus is very, very good for you due to its high, diverse and well-balanced vitamin and mineral content. It is also low in calories. Asparagus is a vitamin K goldmine. Five stalks of asparagus have about 20 calories, 10% DV of vitamin A and 15% DV of vitamin C.

Storage:  Asparagus should be eaten immediately, or kept in the refrigerator no more than 2-3 days. To store them, snap off the ends and stand stalks upright in a container with 1” of water, or wrap a moist paper towel around stems and keep them in a plastic bag. Do not wash them before storing.

Tips: There are 6-8 asparagus spears in a cup, which is considered one serving.  Asparagus can be kept frozen for up to 8 months. Trim and leave whole or cut into 2-3” lengths, blanch until bright green and still crisp. Submerge in ice water immediately, dry and seal in airtight plastic bags. Asparagus can be canned and is also well suited to pickling.

Recipes: How to cook asparagus,  Sesame Asparagus, Lemon Lovers' Asparagus

Basil

Season: Late May through mid-November

Varieties: There are a couple dozen of varieties of basil including "sweet", "purple", "cinnamon" and "lemon".  The most common variety is sweet basil, which has larger leaves.  Varieties vary by the size and shape of the leaves and the essential oils contained in the plant, which determine the taste and fragrance.

Nutritional Information: Basil is an excellent source of vitamin K and a very good source of iron, calcium and vitamin A. In addition, basil is a good source of dietary fiber, manganese, magnesium, vitamin C and potassium.

Storage:   Store in refrigerator wrapped in damp paper towel in a bag. Or, keep in a glass on the counter for a few days. 

Tips: Basil can be frozen  in a freezer bag and are best used directly in cooked dishes  Basil can also be dried. 

Recipes:  Pesto, Corn and Basil Cakes

Broccoli

Season: June through early November

Varieties: Broccoli comes in a range of hues from bright green to bluish green to purple. There are three types of broccoli commonly grown.  They are "Sprouting Broccoli" with a large number of heads with many stalks, “Romanesco,” the florets of which are cone-shaped and brilliantly chartreuse, and "Purple Cauliflower“, which is shaped like cauliflower.  Arcadia Broccoli is a sprouting broccoli hybrid that has heavy, dark blue-green 8" head that are finely beaded.

Nutritional Information: Broccoli is a nutritional powerhouse. While low in calories, it is high in vitamin C and K and dietary fiber. IT is also a good source of beta-carotene, folate, manganese and phytonutrients.

Storage: Store broccoli unwashed in an unsealed plastic bag for up to a week in the refrigerator.  Broccoli should be kept dry.

Tips: Broccoli can be frozen. Blanch, plunge into ice water, pat dry and place in an airtight container.

Recipes: How to cook broccoli, Roast Broccoli with Lemon, Pureed Broccoli Soup


Broccoli Rabe

Season: April through November

Varieties: Broccoli Rabe is in the same family as broccoli but is more closely related to the turnip. 

Nutritional Information: 


More Coming Soon

We are adding new vegetables and fruit to our list a little every day. 

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