Vegetable Reference Guide
Searchable version coming soon!
Arugula
Appearance: green, elongated, lobed leaf
Taste: unique, nutty, sometimes pungent or sharp flavor
Nutrition: rich in Vitamins A, C, K; Folate, Calcium, Potassium and Manganese
Uses: Mainly as a salad green but it can be used in place of parsley or basil on bruchetta and in pesto, or sprinkled on soups, pizza, pasta salad, garlic bread.
Storage: Immerse leaves in cold water, drain and spin or pat dry. Store slightly moist leaves in bag or container.
Season: Prefers cooler weather but will easily grow even in warm weather
Basil
Appearance: medium green, fragrant leaves
Taste: anise flavored herb
Nutrition: Good source of Vitamin A
Uses: Basil is an herb best used fresh. Use it to make pesto, chopped fresh on salads, pizza, pasta dishes warm and cold, any tomato dish
Storage: Store slightly moist leaves in bag or container in refrigerator
Season: Summer, and early fall before frost. Very sensitive to cold
Beans (String Beans)
Appearance: long, slender, green pods
Taste: crunchy and sweet when eaten raw, fresh and green when steamed lightly
Nutrition: Excellent source of vitamin C, K, A, manganese.
Uses: Enjoy washed raw beans as a crunchy snack - the flavor is sweet and fresh. Lightly steamed green beans can be a salad topper or vegetable side. Excellent steamed and tossed with olive oil, balsamic vinegar, and fresh ground pepper.
Storage: Wash, pat dry, and store in bag or container in refrigerator. Make sure beans are not too moist as this will cause beans to spoil.
Season: Warm weather crop, must be grown during frost free period from mid-May through early October.
Beets
Appearance: Deep reddish purple roots attached to deep green leaves with purple stems and veins
Taste: root is earthy and sweet, greens are sweet when young becoming sharper with age
Nutrition: Roots are rich in folate, manganese, and potassium. The greens are rich in beta carotene, calcium, and iron.
Uses: Greens can be used as a salad green or cooking green. Roots can be steamed, boiled, roasted in the oven or grilled. Uncooked roots can be grated or sliced raw for use in salads.
Storage: Remove greens from the beets or the root will become soft. Soak leaves in water, spin or pat dry and store in a bag or container in refrigerator. Roots can be stored in a bag in the refrigerator, unwashed. Roots store for months.
Season: Beets can be grown from early spring until the ground freezes in the fall.
Bok Choy
Appearance: Creamy white to pale green stems ending in deep green rounded leaves.
Taste: Crunchy mild stems and green leaves
Nutrition: Rich in Vitamins A, C, and calcium
Uses: Raw, steamed lightly, stir fried, wilted slightly on the grill. Very versatile vegetable that can be used for more than just stir fries.
Storage: Store slightly moist heads in bag or container in refrigerator.
Season: Early spring and summer, late fall.
Broccoli
Appearance: Deep green main flower heads or smaller side shoots once main head is harvested.
Taste: From the Brassica family and has a very similar taste to cabbage
Nutrition: Rich in Vitamin C, Vitamin A, Folate, and fiber.
Uses: Raw, steamed lightly, stir fried, roasted on the grill.
Storage: Store slightly moist heads in bag or container in refrigerator.
Season: Early spring and summer, late fall.
Cabbage
Appearance: Light to dark green heads, heavy for their size
Taste: Another Brassica family vegetable, spring harvested cabbage is sometimes sweet
Nutrition: Rich in Vitamin C and fiber.
Uses: Raw, steamed lightly, stir fried, roasted on the grill, in salads.
Storage: Store heads in bag or container in refrigerator. Can store for a few weeks without spoiling.
Season: Early spring and summer, late fall.
Carrots
Appearance: Deep to sometimes lighter orange roots with deep green feathery tops
Taste: Fresh, crisp carrot flavor, sweeter in the fall after a hard frost.
Nutrition: Rich in Vitamin A, dietary fiber, vitamin C, vitamin K, folate and manganese
Uses: Raw, steamed lightly, stir fried.
Storage: Remove tops immediately and store slightly moist roots in bag or container.
Season: Early spring and summer, late fall.
Extra: Newly dug, farm fresh carrots are very fragrant!
Cauliflower
Appearance: Creamy white to off-white flower heads wrapped in pale green leaves
Taste: Brassica family vegetable with a taste similar to cabbage
Nutrition: Rich Vitamin C, Folate, and fiber.
Uses: Raw, steamed lightly, stir fried, grilled
Storage: Store slightly moist heads in bag or container in refrigerator.
Season: Early spring and summer, late fall.
Cilantro (Coriander)
Appearance: many dark green somewhat round to feathery leaves on green stems. Seeds are harvested as coriander but we only harvest the fresh leaves.
Taste: unique, pungent fresh flavor that is a must for fresh salsa. Use leaves and stems if stems are not woody.
Nutrition: N/A
Uses: Add chopped cilantro to fresh cilantro, guacamole, tacos, quesadillas, added to marinades. Unique flavor is important in Mexican and Thai cooking
Storage: Store slightly moist leaves in bag or container in refrigerator
Season: Early spring, summer, and fall.
Cucumbers
Appearance: Deep to sometimes lighter green fruits, firm, heavy for size
Taste: Fresh, crisp, sweet cucumber flavor. Farm fresh flavor greatly exceeds store bought.
Nutrition: Mostly water but contains Vitamin C and skin is rich in fiber.
Uses: Raw, salads, pickled
Storage: Store in bag or container in refrigerator
Season: Summer and fall before frost. Not frost tolerant.
Dill
Appearance: feathery fern leaves or yellow flower umbels
Taste: wonderful sweet fragrant flavor
Nutrition: N/A
Uses: Chopped dill leaves are wonderful in salad dressings, dips, sprinkled on a sandwich, added to homemade savory breads, as an addition to marinades, in cold summer salads especially containing cucumbers.
Storage: Store slightly moist leaves in bag or container in refrigerator
Season: Early spring, summer, and fall.
Eggplant
Appearance: Smooth, shiny skin ranging in color from white to lighter purple/white fruits to almost black, spongy texture inside
Taste: mild, absorbs flavor of sauces
Nutrition: Rich in fiber and potassium
Uses: Roasted, grilled, baked, stir fried, added to soups, used in appetizers
Storage: Store eggplant in bag in warmest part of refrigerator. Can be stored unrefrigerated if kept around 50 degrees.
Season: Harvested in mid-summer.
Extra: Once cut, eggplant flesh will begin to darken with exposure to air. A saltwater bath or a brushing of lemon juice will keep the flesh light.
Endive
Appearance: very serrated curly deep to light green leaves with creamy white stems
Taste: mild to bitter depending on time of harvest, growing conditions
Nutrition: Rich in Vitamin A
Uses: Raw in salads, sautéed or wilted
Storage: Store slightly moist leaves in bag or container in refrigerator
Season: Early spring, summer, and fall.
French Sorrel
Appearance: smooth, light green leaf wide at the base ending in a sharp point at the tip
Taste: surprisingly sour citrus flavor
Nutrition: rich in magnesium, potassium, and Vitamin C.
Uses: Raw in salads, sautéed or wilted
Storage: Store slightly moist leaves in bag or container in refrigerator
Season: Early spring, summer, and fall.
Garlic
Appearance: tight bulbs covered in papery skins
Taste: pungent when raw, roasted or cooked becomes sweet and mild
Nutrition: Rich in Manganese, Vitamin C, and Vitamin B6.
Uses: Raw, steamed lightly, stir fried, seasoning in many dishes
Storage: Store fresh garlic in either an uncovered or a loosely covered container in a cool, dark place away from exposure to heat and sunlight.
Season: Harvested in mid-summer. Stores for months.
Green Onions
Appearance: Green tops and white, yellow or red bulbs. Vary in size from pencil thin to larger bulbs
Taste: Mild to stronger flavor depending on growing conditions. Hot, dry weather produces a more pungent flavor.
Nutrition: Rich in Vitamin C and chromium
Uses: Chopped stems and bulb can be used in place of the larger bulb onions for a quick burst of flavor, especially if stems are used also. Add to any Mexican dish like quesadillas, tacos, burritos. Use in salads, stir fries, or grill the entire onion for a delicious grilled vegetable.
Storage: Store slightly moist onions in a bag or container in refrigerator
Season: Early spring, summer, fall, winter
Kale
Appearance: depending on variety, chalky green or grey green leaves
Taste: From Brassica family with a taste similar to cabbage or broccoli
Nutrition: rich in Vitamin A, C and dietary fiber.
Uses: Raw in salads, sautéed or wilted, excellent chopped and added to soups
Storage: Store slightly moist leaves in bag or container in refrigerator. Can be kept successfully 7+ days.
Season: Early spring, summer, and fall.
Kohlrabi
Appearance: Light green bulbs with long stemmed green leaves.
Taste: Another member of the Brassica family. The roots have flavor similar to cabbage. Leaves also have a cabbage like flavor and can be cooked.
Nutrition: Rich in Vitamin C and potassium
Uses: Both greens and roots are edible. Roots can be peeled, any woody sections removed, sliced and used in stir fries or eaten raw. Greens can be eaten fresh, steamed or stir fried.
Storage: Remove greens from roots and store each separately in the refrigerator.
Season: Early summer, fall.
Kyona (Mizuna)
Appearance: very serrated light green leaves with very thin white stems
Taste: Brassica family green with a taste like mild mustard greens
Nutrition: N/A
Uses: Raw in salads, sautéed or wilted
Storage: Store slightly moist leaves in bag or container in refrigerator
Season: Early spring, summer, and fall.
Leaf Lettuce
Appearance: Red or green leaves, most often savoyed
Taste: Mild to stronger flavor depending on growing conditions. Dry weather produces a more bitter leaf.
Nutrition: Rich in Vitamin A
Uses: Salads, garnish, use as ‘tortilla’ to wrap up a fresh chicken or tuna salad.
Storage: Store slightly moist leaves in bag or container in refrigerator
Season: Early spring, summer, fall, winter
Extra: Leaf lettuce does not form a head. The leaves can be harvested and new ones will grow to replace them.
Nasturtium
Appearance: lovely smooth, round light green leaves
Taste: leaves have a surprisingly peppery fresh taste
Nutrition: N/A
Uses: Excellent in salads or on sandwiches
Storage: Store slightly moist leaves in bag or container in refrigerator
Season: Early spring, summer, and fall.
Onions, large bulb, storage type
Appearance: Papery light brown skin covering white, yellow or red flesh onion
Taste: Mild to stronger flavor depending on growing conditions. Hot, dry weather produces a more pungent flavor.
Nutrition: Rich in Vitamin C and chromium
Uses: Everywhere! During the grilling season, try roasting a few onions on the grill. The storage type can be kept for months and used in winter soups, stews, slow-cooker recipes.
Storage: Store storage type onions in a cool moderately dry place with good air circulation. They do not have to be refrigerated. Do not store near potatoes or apples.
Season: Summer, fall, winter
Oregano, Greek
Appearance: Grayish-green leaves on woody stems
Taste: Intense, warm, woodsy flavor and aroma
Nutrition: Good source of dietary fiber
Uses: Chopped and added to pizza, pasta sauce, roasted meat dishes, salad dressing, eggs
Storage: Store slightly moist leaves in bag or container in refrigerator
Season: Early spring, summer, and fall.
Extra: Dries easily for later use
Parsley
Appearance: Deep green stems and with serrated deep green leaves
Taste: Strong fresh green flavor
Nutrition: Rich in Vitamin K, C, and A
Uses: Chopped parsley goes well in soups, fresh salads, sauces, pesto. Or just munch on a few sprigs at dinner time.
Storage: Store slightly moist leaves in bag or container in refrigerator
Season: Early spring, summer, and fall.
Peas, Sugar Snap
Appearance: Bright green pods with peas that crunch when eaten
Taste: Sweet juicy ‘pea’ flavor
Nutrition: Rich in Vitamins A, C, dietary fiber, and protein.
Uses: Excellent eaten raw, steamed lightly, stir fried
Storage: Store slightly moist pods in bag in refrigerator
Season: Early summer
Peppers, Bell & Chile
Appearance: Range in color from green, red, orange. Chiles (sweet or hot) are elongated in shape, varying in length.
Taste: Bell Peppers are sweeter when allowed to ripen to brighter colors like red and orange. Chiles can range from sweet to pungent.
Nutrition: Rich in Vitamins C
Uses: Excellent eaten raw, stir fried, grilled, sautéed with olive oil
Storage: Store in bag in refrigerator
Season: Late summer, fall until frost
Potatoes
Appearance: Tubers range in color from red to brown.
Taste: Flesh of potato depends on the variety and ranges from flaky white to creamy yellow or blue.
Nutrition: Rich in Vitamins C, B6.
Uses: Grilled, baked, fried, mashed, salads, stews, soups
Storage: Store in a dark, dry place ideally between 45-50 degrees. Refrigeration is not recommended. Do not store near onions.
Season: Late summer, fall
Pumpkin, Pie type
Appearance: Bright orange skin with matching firm orange flesh
Taste: Flesh very similar to squash in flavor and texture
Nutrition: Rich in Vitamins A & C.
Uses: Baked like squash, in soups, stews, or wherever canned pumpkin is needed.
Storage: Store in a dark, dry place ideally between 45-50 degrees.
Season: Late summer, fall
Radishes
Appearance: Bright red to white roots with bright green tops. Flesh typically white and very crunchy.
Taste: Crunchy, sometimes pungent. Pungency depends on growing conditions. Dry, hot weather produces a hotter radish.
Nutrition: Rich in Vitamins A & C.
Uses: Raw in salads, on sandwiches, or add to stir fries.
Storage: Remove tops from roots and store separately in refrigerator.
Season: Cool season crop harvested in May & June.
Extra: Try radishes in a number of different ways including adding them to stir fries, potato salad or cole slaw, sliced on sandwiches or a hamburger. Greens are also edible and can be used in salads or stir fries. Our favorite - sliced radishes on french bread with cream cheese.
Romaine Lettuce
Appearance: Green, red or ‘freckled’ leaves
Taste: Mild to stronger flavor depending on growing conditions. Dry weather produces a more bitter leaf.
Nutrition: Rich Vitamins A, C, Folate, and dietary fiber
Uses: Salads
Storage: Store slightly moist leaves in bag or container in refrigerator
Season: Early spring, summer, and fall.
Spinach
Appearance: smooth or savoyed (wrinkly) deep green leaves
Taste: fresh green flavor, over-wintered spinach can be quite sweet.
Nutrition: rich in Vitamins A, K and folate
Uses: Raw in salads, sautéed or wilted
Storage: Store slightly moist leaves in bag or container in refrigerator
Season: Early spring, summer, and fall.
Sweet Potatoes
Appearance: Tubers vary in size and shape. Skin is light brown to deep orange depending on variety.
Taste: Creamy, sweet, earthy flavor.
Nutrition: Rich in Vitamins A & C.
Uses: Baked like squash, in soups, stews, or wherever canned pumpkin is needed. Best if oven (not microwave) baked.
Storage: Store in a dark, dry place ideally between 45-50 degrees. Refrigeration is not recommended.
Season: Late summer.
Extra: Sweet potatoes are best if slow roasted in the oven. This intensifies the earthy sweet flavor of the tubers.
Swiss Chard
Appearance: smooth to slightly savoyed leaves with white or red stems and veins
Taste: tastes green, similar to spinach
Nutrition: rich Vitamins A, K, C.
Uses: Raw in salads, sautéed or wilted. Excellent coarsely chopped and added to soups.
Storage: Store slightly moist leaves in bag or container in refrigerator
Season: Early spring, summer, and fall.
Tatsoi
Appearance: deep green round leaves on white wide stems, similar in appearance to Bok Choy.
Taste: In the Brassica family with a mild flavor similar to Bok Choy
Nutrition: N/A
Uses: Raw in salads, sautéed or wilted
Storage: Store slightly moist leaves in bag or container in refrigerator
Season: Early spring, summer, and fall.
Thyme
Appearance: Tiny fragrant green leaves on woody stems
Taste: Strong, woodsy flavor and fragrance
Nutrition: Rich in Iron
Uses: A must for homemade chicken stock. Use in marinades, rubs, breads, salads, bean recipes, roasted chicken.
Storage: Store slightly moist leaves in bag or container in refrigerator
Season: Early spring, summer, and fall.
Extra: Dries easily for later use.
Tomatoes
Appearance: Range in size and shape depending on variety.
Taste: Sweet, juicy, acidic.
Nutrition: Rich in Vitamins A & C.
Uses: So Many!! Raw by themselves or in salads. Use to make fresh salsa, slice on sandwiches, pizza, pasta sauce.
Storage: Store at room temperature. Refrigeration is not recommended.
Season: Summer, fall.
Extra: Botanically a fruit but is most often used as a vegetable.
Turnips
Appearance: White or red roots with bright green tops. Roots can range in size from baby to quite large.
Taste: Roots have a flavor similar to cabbage as they are in the same plant family (Brassica). The greens are very tasty.
Nutrition: Rich in Vitamin C.
Uses: Raw by themselves or in salads, roasted or stir fried.
Storage: Remove greens from roots. Soak leaves in water, spin or pat dry and store in a bag or container in refrigerator. Roots can be stored in a bag in the refrigerator, unwashed.
Season: Summer, fall.
Winter Squash
Appearance: Range in size and shape depending on variety. All have a hard outer skin giving them a long shelf life.
Taste: Taste can be sweet, similar to pumpkin.
Nutrition: Rich in Vitamins A & C, potassium, and dietary fiber.
Uses: Sliced raw (try this with Butternut), sliced in chunks and added to soups, stews, roasted in the oven.
Storage: Store at room temperature, preferably 50-60 degrees. Some varieties store for months - ex ‘Butternut’
Season: Late Summer, fall.
Zucchini
Appearance: Deep green to green/white skin with creamy white flesh. Size can range from baby to full size.
Taste: Mild tasting vegetable that goes with about anything.
Nutrition: Rich in Manganese and Vitamin C
Uses: Sliced raw, grated over a salad or added to cole slaw, grilled, roasted, stuffed, stir fried, soups
Storage: Store slightly moist in bag in refrigerator.
Season: Summer, fall.
Vegetable Storage Tips
Greens: The trick is to store the leaves just slightly moist, not dripping wet. The excess moisture turns your greens to mush. Try storing them wrapped in a damp cotton kitchen towel or right inside the salad spinner used to wash them. The moisture on the bottom of the spinner keeps the greens humid but not dripping wet.
Root Crops with Greens: Turnips, Radishes, Beets, Carrots should all be stored separate from the tops. Edible leaves like turnip greens or beet greens can be store as described above. Roots should be stored fairly dry inside a bag. Properly stored, roots can remain fresh for months.
Unrefrigerated Vegetables: Potatoes, Onions (NOT Green Onions), Winter Squash, Sweet Potatoes, Garlic should be stored in a cool, well ventilated area preferably around 50 degrees and out of direct sun. Tomatoes should NOT be refrigerated and should be allowed to sit at room temperature. To slow ripening, place in a cooler area but not in refrigeration.
Storage Containers/Bags: We have much success with damp cotton flour sack type towels that soak up extra moisture yet provide humidity to vegetables. We also love the Evert Fresh Bags ( http://www.evert-fresh.com/index.html). We have stored beets for 9 months in these bags and the roots are firm, not moldy, good eating quality.
Helpful Websites
The World’s Healthiest Foods: www.whfoods.com
Focuses on specific vegetables and fruits. Gives detailed nutritional information, cooking tips, recipes.
Capay Organic Recipe Index: http://www.farmfreshtoyou.com/recipes/
Extensive recipe collection using farm fresh ingredients.
Everyday Food: www.marthastewart.comf
Before you say “No Way!” to Martha, check out the recipe collection of the Everyday Food link on the Martha Stewart home page. The link for Everyday Food is in the upper left hand corner. The recipes are made with fresh wholesome ingredients.
