Arugula: This member of the mustard family (aka., roquette, Italian cress, salad rocket and rucola) has colorful green leaves with a peppery and mustard flavor. Mature leaves have a bitter taste. Arugula’s strong flavor comes from its high content of glucosinolates (sulfur containing compounds). It is rich in vitamins A, C and K as well as calcium, magnesium, riboflavin, copper, iron, zinc, folate and potassium. Arugula can be used raw or cooked and is often used as an herb and in salads
Basil: is a member of the mint family with a minty/anise-like taste. It also has a strong, sweet smell. It is most commonly used fresh in recipes as one of the last ingredients to keep its taste. Basil strands are used in salads and chopped it is used on pizza, pastas and meats. It is high in Vitamin K beta-carotene.
Beets: The leaves and root parts of beets are edible, with the smaller and medium sized ones being the most tender. They have a sweet taste and contain the most sugar in all vegetables. They taste best when steamed and slow roasted and pair very well with fish, citrus, bacon, and cheeses. Beets can also be pickled, which brings out their flavor in a different way. Beets are sometimes used as food coloring. Their roots are 88% water are high in carbohydrates, sugar and fiber.
Blackberries: A relative of the raspberry that has a sweet taste when ripe. Blackberries have high fiber content as well as vitamins C and K.
Broccoli: Broccoli has been widely known to be a valuable source of carotenoids that have antioxidant properties capable of preventing and reducing risks of cancer and heart diseases. The trunk and sprout leaves are edible. Broccoli can be eaten fresh or cooked and is mild enough to be paired with numerous flavors and textures. Broccoli will keep, refrigerated for up to a week.
Butter Lettuce: Butter Lettuce is a leaf lettuce with loose and bright green leaves. Due to its mild flavor, butter lettuce is used in a wide variety or recipes in salads, and sandwiches. You can also use whole leaves to hold chicken, tuna, etc. (like a tortilla). This type of lettuce is rich in vitamin A.
Cabbage: Cabbage is high in Vitamins C and K, manganese, folate, potassium and iron. When cooked, Cabbage has a soft texture with sweet flavor; when raw, it has a crunchy and pepper-like.
Carrots: Carrots are sweet and orange or yellow in color. They have many uses and are even in cakes and puddings. Carrots can be eaten raw or cooked, or blended with fruits and used in jams and preserves. Carrots are high in carotenes (from which they get their orange color), they are also a good source of vitamin K and vitamin B6.
Cilantro: Cilantro is also called coriander, coriandrum sativum, or chinese parsley. All parts of the plant are edible, but the fresh leaves and dried seeds are the parts most traditionally used in cooking. For most people it has a tart, lemon/lime taste, like a combination of parsley and citrus. Cilantro leaves are particularly rich in vitamin A, vitamin C and vitamin K, with moderate content of dietary minerals
Collard Greens: A family member of cabbage, broccoli and kale with a strong flavor. For many, its flavor is bitter. They are typically used in slow cooking and simmering. Collard greens are high in vitamins A, B6, C and K and manganese, and is a moderate source of calcium
Cucumbers: A true staple vegetable in Southern U.S. cuisine and usually used in conjunction with kale, turnips, mustard greens and spinach, cucumber is often used to season salted meats. Cucumbers can be divided into two different groups: pickling (smaller, can be oblong and short to long and cylindrical, and have thin, green skin) and Slicing (large and cylindrical). Cucumbers are an excellent source of vitamins K, A, and C, folic acid, potassium, and silica. Cucumbers are commonly consumed raw. Cucumbers pair well with mint, dill, tuna, chicken salad, tomatoes, green peppers, and onions.
Dill: Dill has a lemon flavor with hints of anise, parsley and celery. It’s fern-like leaves are used to flavor many fish dishes, soups and pickles. The oil from the seeds is distilled and used in the manufacturing of soaps.
Eggplant: Eggplant, which is usually a dark purple color, is actually a fruit. Raw eggplant has a bitter taste but develops a rich flavor when cooked. It is very commonly used as a meat substitute in vegetarian and vegan cuisine. It can be steamed, stir fried, pan fried, deep fried, barbecued or roasted and in stews of various kinds. It is very good at absorbing fats when cooked with other ingredients. Eggplant is Rich in Phenolic Antioxidant Compounds, fiber, copper and Vitamin B1.
Fennel: Every element of the fennel plant, from crown to flower, is edible. It has a sweet, licorice-like flavor and citrus notes. Fennel is often harvested for its smaller bulbs, which are the most fragrant and succulent. High in Fiber, Folate and Potassium and an excellent source of vitamin C.
Garlic Scapes: The garlic scape is the stem from which the seed head of the garlic bulb is formed. They are close relatives to onions, shallot and chives, and young garlic scapes are very tender. As the plant continues to mature, the garlic scape gradually begins to straighten, creating more support for the bulb. At this juncture, the garlic scape is much tougher and less appealing. Rich in vitamins B6 and C, and the dietary minerals manganese and phosphorus.
Gold/Green Zucchini: A fruit that is the relative of squash and pumpkin. Zucchini is usually served cooked and can be steamed, boiled, grilled, stuffed, baked, barbecued, or fried. They can even be incorporated into cake mixes. Zucchini contains moderate amounts of potassium, folate and provitamin A.
Heirloom Tomatoes: A sweet variety of tomato and can be classified into four categories: family heirlooms, commercial heirlooms, mystery heirlooms, and created heirlooms. Tomatoes consist of 95% water and contain 4% carbohydrates and less than 1% each of fat and protein (table). And are a moderate source of vitamin C.
Jalapeno Hot Peppers: A small-sized pepper with a spicy vegetable flavor. The spice intensity increases as the vegetable matures. Jalapeños are commonly pickled and used as toppings for fast foods such as hamburgers, nachos, and hotdogs. They are often used in used in conjunction with vinegar, tomatoes, garlic, cilantro, beans, salsas and guacamole. They are an excellent source of vitamins B6, C, E and K. They also provide fiber, protein and other essential nutrients.
Kale: A type of cabbage that is non-heading and leafy. Kale is an excellent source of vitamin C, iron, vitamin A, calcium, magnesium, potassium, protein, carbohydrates and dietary fiber. Kale is used in salad green mixes and can be braised, steamed, stewed, baked, sautéed or fried. Usually paired with ginger, sesame, soy sauce and garlic.
Melon: A family member of the honeydew, casaba, winter, and other mixed melons with pale green hard flesh and seeds. The inner part of the melon is edible and sweet in flavor, especially when ripe. It is a staple of many types of breakfasts and fruit salads and smoothies.
Onion: Onions are divided into two categories: sweet and cooking. Because of its high sulfur content, onions have a strong and sharp aroma and flavor. Your eyes get teary because of the release of sulfuric acid gas, which causes a burning sensation in the eyes. Yellow onions are used in soups and stocks. Onions can be caramelized, dry-roasted, grilled, sautéed and braised. Most onions are made of about 89% water, 9% carbohydrates 1% protein and negligible fat.
Parsley: A member of the carrot family that has a fresh citrus, clove, and nutmeg, taste and aroma. Parsley contains vitamins A, B, C and K, potassium, iron, and copper. Its stems are usually used in with other herbs in sauces, brines, stocks and soups. The leaves are typically reserved as a flavor enhancer. Chopped stems and leaves can be added to soups and stews toward the end of the cooking process to add flavor.
Peaches: A soft, sweet (when ripe) and fuzzy flesh stone fruit from a peach tree. Delicious on its own or in pies and salads.
Peas: Peas are fruits with most commercial peas being referred to as “English” or “Garden” peas. Peas are high in protein, fiber, vitamin A, vitamin B6, vitamin C, vitamin K, phosphorus, magnesium, copper, iron and zinc. Peas taste great steamed and drizzled with melted butter. Peas are a great pairing to different types of cheeses.
Potatoes: Potatoes are starchy tubers. Yellow creamer potatoes are commonly incorporated into dishes as a thickening agent or are served as a filling accompaniment to the main dish. Potatoes are an excellent source of vitamin C, fiber, potassium and antioxidants. They can be roasted, boiled, mashed or grilled and are a rich source of vitamin B6 and vitamin C.
Radish: Radishes have a mustardy flavor and can be used in both raw and cooked recipes. When sliced, radishes can be used to add spice and a refreshing crispness to tacos, sandwiches, pasta and pizza and can also be roasted, braised, grilled or pickled. Their flavor pairs well with butter, creamy sauces, lemon, onion, fresh herbs and shellfish. Radishes contains vitamin C, folate, fiber and potassium.
Rainbow Swiss Chard: This relative of beets has large, firm leaves that are mild, sweet, earthy and just slightly bitter and eat a bit like spinach. The stalks are more like celery in texture and have a beet-like flavor. This veggie is packed with iron, vitamin K, vitamin A, and is an excellent source of dietary fiber.
Red Leaf Lettuce: Lettuce is an excellent source of vitamin K and vitamin A. it has a mild flavor it is used in a wide variety or recipes in salads, and sandwiches. As with butter lettuce, it’s leaves can be used whole.
Romaine Lettuce: Romaine is a common salad green, and is the usual lettuce used in Caesar salad. It is also tolerant of heat, so it can be grilled. Romaine, like other lettuces, may also be cooked. Romaine lettuce is rich in vitamins A and K. Its antioxidants are believed to help prevent cancer.
Shishito Hot Peppers: Shishito hot peppers are sweet in flavor and are perfect for sautéing, grilling and frying. Heat, oil and sea salt are the perfect companions. Shishito peppers are rich in vitamin A and vitamin C.
Spinach: Spinach leaves have a mild flavor and can be eaten cooked or raw. Raw spinach is 91% water, 4% carbohydrates and 3% protein. Spinach is used commonly in salads and in conjunction with other ingredients in sandwiches and vegetarian cuisine. It is a rich source of vitamins A, B6, C, E and K, magnesium, manganese, iron, calcium, potassium, and dietary fiber.
Sweet Peppers: A non-spicy form of pepper also known as Bell pepper, pepper or capsicum. Sweet peppers come in different colors, including red, yellow, orange, green, white, and purple, with green, yellow, orange and red are the most common. Bell peppers contain 94% water, 5% carbohydrates, and are rich sources of vitamin C. Red bell peppers have more vitamin C content than green bell peppers. They are also good sources of Vitamin B6.
Tomatoes: A juicy fruit/berry from the tomato plant. Tomatoes are 95% water and are a moderate source of vitamin C. All parts of the fruit are edible and can be eaten by themselves, in salads, sandwiches, soups etc.
Turnips: Turnips are members of the mustard family and are related to cabbage and cauliflower. They have a similar flavor and texture to that of radishes. They have a crunchy, sweet and peppery flavor. Turnips can be eaten raw or cooked. The best cooking methods are braising, simmering, slow roasting and sautéing. They can be pureed and used in soups. Turnips pair well with parsnips, carrots and beets and with pork, beef, sausages and game meat. Turnips are rich in Vitamins A, C and K.
Yellow Squash: Yellow squash has a mild flavor with hints of black pepper and nuts and a slightly buttery flavor when cooked. Yellow squash contains carotenoids, lutein and is also a source of fiber, alpha-carotene, beta-carotene, folate, and copper. Yellow squash can be used both raw and cooked. It can be sliced into rounds or lengthwise it can be steamed, grilled, roasted, sautéed or breaded and deep fried.