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Arugula

What’s Below:

About Arugula

Cooking & Storage

Recipes

ABOUT Arugula

Arugula is a green leafy vegetable that grows in cool temperatures, and is in the same family as other brassicas like collards, cabbage, kale and radish. It has origins in Southern Europe, particularly Italy and Greece where it’s been cultivated for at least 2,000 centuries. These tender leaves are known for their peppery, mustard-like flavor at their most mature, however they can be picked when younger for a more subtle, sweet taste. 

COOKING & STORAGE

  • Edible parts: Leaves and flowers

  • Medicine and Nutrients: These punchy little leaves also pack lots of nutrients like vitamins A, C, & K, as well as minerals like calcium, iron, and potassium.

  • Storing and Shelf Stability: Don’t wash arugula until you are ready to use it, make sure you are storing the leaves when dry after washing. Arugula will last in the refrigerator for about one week, loosely wrapped between some paper towels and kept in a plastic bag or container.

Ways to Prepare 

  • RAW: Arugula is most commonly eaten raw in salads tossed with a dressing or vinaigrette, on sandwiches, in smoothies to add a kick, or just by itself. If you’re lucky enough to catch an arugula plant flowering you can harvest the bright yellow flowers and eat those too.

  • COOKED: Arugula can also be quickly cooked as a sauteed or stir-fried green like spinach, or added towards the end of a soup or stew’s cooking time.

RECIPES 

Authored and compiled by Maya Marie of Deep Routes, Ayllen Kocher, and Amara Ullauri

Tatsoi

Photo Source: Morning Chores

What’s Below:

About Tatsoi

Cooking & Storage

Recipes

ABOUT tatsoi

Tatsoi is a tender green that has rounded leaves. It has a smooth texture and a sweet, earthy flavor. These yummy greens have origins in China, particularly along the Yangtze River in East China, where it’s been cultivated for over 2,000 years. To this day it is especially popular in Chinese and Japanese cuisines for adding to stir-fries and soups.

COOKING & STORAGE

  • Edible parts: Leaves and flowers

  • Medicine and Nutrients: Tatsoi is very rich in vitamins C, K, and A. They also provide a significant source of fiber.

  • Storage: Store tatsoi in the refrigerator, in the crisper drawer with other vegetables. Put it in a plastic bag and wait to wash until eating or cooking. Tatsoi has a short shelf-life and will only last a few days.

Ways to Prepare 

  • RAW: Tatsoi can be eaten raw, and is tender enough to use as a salad base.

  • COOKED: In terms of cooking, tatsoi has some similarities to spinach, and can be used in place of it. That said, their leaves are best prepared using quick cooking methods like sautéing, steaming, braising, and adding to soups.

RECIPES

Authored and compiled by Maya Marie of Deep Routes, Ayllen Kocher, and Amara Ullauri.

Cabbage

Caraflex cabbage

Caraflex cabbage

What’s Below:

About Cabbage

Cooking & Storage

Recipes

ABOUT Cabbage

Cabbage is a leafy green that forms a head of densely packed leaves that can range from tasting sweet to a mild bitterness. These versatile greens have their origins in Southwest Europe/Mediterranean where they’ve been cultivated for at least 2,500 years. Due to their nutrient density, transportation friendly shape, and a great vehicle for flavor infusion from spices and herbs, cabbage has been a valued green for centuries across cultures. Cabbage is a popular green to cook in the African and Asian diasporas, and is important for its medicinal uses just as much as it is for food.

Napa Cabbage (Photo source: Unsplash)

Tendersweet Cabbage (Photo source: Seeds Day)

We grow three types of cabbage here at Rock Steady, which are caraflex and tendersweet, and napa cabbage. Caraflex cabbage is a small cabbage with a pointed shape. It has a mild flavor and the texture is tender and crunchy. Tendersweet cabbage is a flat cabbage with a mild, slightly sweet taste. Napa cabbage is an elongated cabbage with crinkly, tender leaves that are much more similar to bok choy than regular cabbage and sweeter than any other variety. This variety first came about in China where it’s been cultivated for about 600 years.

COOKING & STORAGE

  • Edible parts: Leaves

  • Medicine and Nutrients: Cabbage provides a great source of vitamin C and potassium. It’s high fiber content is good for regulating your digestion and is good for boosting your immunity.

  • Storing and Shelf Stability: A whole head of cabbage will keep for a week or longer when stored unwashed in the fridge and sealed in plastic.

Ways to Prepare 

  • RAW: All cabbage types can be pickled, as well as shredded into slaws and salads. They also make for a delicious wrap for savory fillings hot and cold.

  • COOKED: All cabbage types can be roasted, braised, blanched, steamed, and stir fried.

RECIPES

Authored and compiled by Maya Marie of Deep Routes, Ayllen Kocher, and Amara Ullauri

Purslane

What’s Below:

About Purslane

Cooking & Storage

Recipes

ABOUT Purslane

Purslane is an adorable, juicy, tart plant that some might say is a combination of a mini nopal, watercress, and spinach. It has tear-drop “leaves”, fat stems, and vibrant little pinkish to yellow flowers that are all edible raw or cooked.

The origins of purslane are still not super clear, some researchers believe it may have originally grown in the wild or have been domesticated in Europe, while others have found different species in the Americas and Africa. Either way, most researchers believe the plant came into existence at least 4,000 years ago. It can be found in many Asian, Mexican and Southern European dishes.

COOKING & STORAGE

  • Edible parts: Root, stems, and flowers

  • Medicine and Nutrients: Carrot roots are packed with Vitamins A and K, and are a great source of potassium. Their leaves/tops are an incredible source of Vitamin C, fiber, and trace amounts of essential minerals.

  • Storing and Shelf Stability: Gently wrap it in a towel then place in a loosely closed plastic bag and refrigerate for up to a few days. If you want to freeze purslane, steam it just until tender, squeeze out any excess moisture, cool, then wrap tightly in plastic and freeze.

  • Cooking with Purslane: Although purslane is typically eaten raw in salads, you can also cook it using quick methods like sauteeing and stir-frying, or add it to soups.

Recipes 

Authored and compiled by Maya Marie of Deep Routes, and Amara Ullauri

Callaloo (Amaranth Greens)

Photo Source: Now You’re Cooking (“Callaloo plant at Farintosh Farms in Stouffville, Ontario.”)

What’s Below:

About Callaloo

Cooking & Storage

Recipes

ABOUT Callaloo(Amaranth)

Callaloo (also known as amaranth) is a tender leafy green that also produces grain. It’s leaves have a slightly bitter flavor with a nutty undertone that is very similar to spinach, and the grains can be toasted or boiled. Callaloo has been cultivated for over 9,000 years across the Americas, Africa, Asia and the Caribbean. Each of these regions have a long history of preparing callaloo leaves and seeds in a variety of ways that include savory dishes, soups, stews, drinks, and sweets.

COOKING & STORAGE

  • Edible parts: Leaves and seeds

  • Medicine and Nutrients: Amaranth is a nutrient and medicinal powerhouse, with leafy greens that provide tons of essential nutrients like protein and fiber; vitamins K, A, & C; as well as minerals like iron, calcium, and manganese. The grains also offer significant amounts of those nutrients alongside copper and complex carbohydrates.

  • Storing and Shelf Stability: To preserve callaloo, it's best to chop it before. Place the freshly chopped callaloo into a zip lock bag and store it in the fridge for a couple of days. If you’re planning to freeze the callaloo, you won’t need to drain it for a long time. Place the cut up callaloo into a zip lock bag and remove the air before sealing it. Store the callaloo in the freezer for future use.

  • Ways to Prepare: Callaloo can be sauteed, blanched, steamed, and put into soups and stews. It can also be made into a filling for patties and dumplings.

RECIPES 

Authored and compiled by Maya Marie of Deep Routes, Ayllen Kocher, and Amara Ullauri

Winter Squash

Image Source: Unsplash

What’s Below:

About Winter Squash

Cooking & Storage

Recipes

ABOUT WINTER SQUASH

Winter Squash is a delicious, hearty fruit that comes in a several varieties that range in taste and texture, from sweet to nutty and creamy to delightfully stringy. These versatile, fall fruits grow on vines and have their origins across North, South, and Central America where they’ve been cultivated by Indigenous peoples for at least 10,000 years. It’s believed that the word squash comes from the Narragansett word for “eaten raw” askutasquash." While it is possible to eat many varieties of winter squash raw, many people prefer to eat the skin, flesh, and seeds cooked.

The winter squash most folks have heard of is pumpkin, with acorn and butternut right behind them. Here at Rock Steady we grow two varieties of winter squash, which are kabocha and butternut squash. Kabocha is a Japanese squash with a green outer shell, with a flavor that’s described as sweet potato mixed with pumpkin. Butternut squash is a hybrid of a pumpkin and gooseneck squash, and is often described as being sweet, but nutty tasting.

Butternut squash

Butternut squash

Kabocha squash

Kabocha squash

COOKING & STORAGE

  • Edible parts: Fruit

  • Medicine and Nutrients: Depending on the type winter squash have varying levels of different nutrients, but most are a great source of potassium, fiber, vitamin C, and beta-carotene.

  • Storing and Shelf Stability: Store kabocha at room temperature in a cool, dry and dark place for up to 1 month. Refrigerate cooked and cut kabocha squash and use within 2-3 days. Store sliced kabocha in plastic wrap, foil or a sealed plastic bag. If you store uncut butternut squash, it will keep for 3-4 months in a cool, dry place. Discard if it becomes soft, squishy, or moldy.

  • Ways to Prepare: Winter squash can be roasted, fried, simmered, stewed, and added to soups with or without their skin peeled. The seeds can be seasoned with spices and roasted.

RECIPES

Authored and compiled by Maya Marie of Deep Routes, Ayllen Kocher, and Amara Ullauri

Collard Greens

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What’s Below:

About Collards

Cooking & Storage

Recipes

ABOUT Collards

Collards are a flavorful dark green that has origins in Italy, Greece and Turkey where it was first cultivated over 4,000 years ago. However, the continued use of collards in modern times can be largely attributed to Black and African Diasporic peoples who were forcibly brought to the United States during the trans-Atlantic Slave Trade. During this period some enslaved people would grow collards in subsistence gardens and substitute them in place of the ones they were familiar with back in Africa but were unavailable or hard to grow in the Southern U.S.

To this day collards continue to be a highly favored dish in Southern cuisine where they’re a staple in the meal spread for various holidays and celebrations, and are also important in areas of the U.S. where African Americans moved during The Great Migration. Outside of the U.S., collards are also a very popular crop to cook within Brazilian cuisine.

Collards have somewhat bitter tasting leaves, however they become tender and sweet the longer they are cooked. This is one of the reasons why braising and boiling them have traditionally been the go-to method for cooking them. However, longer cooking methods tend to make them a muted, green color that can be unappealing to some and there are a variety of quicker ways to cook them to maintain their vibrant green color (see below).

COOKING & STORAGE

  • Edible parts: Leaves and stems.

  • Medicine and Nutrients: Collards are incredible source of vitamins and minerals like iron, Vitamins K and C.

  • Storage:  These hearty leaves are best kept in an open plastic bag in the refrigerator for about 5 days. When you are ready to cook the greens, you'll need to wash them.

Ways to Prepare 

  • RAW: When prepared for raw salads or slaws, collards need to be chopped very fine and/or massaged in order for oils, vinegars, and salt to fully penetrate and season the leaves. The leaves can also be used for making nutritious, gluten-free wraps.

  • COOKED: Collards are traditionally braised or stir-fried, but can also be sautéed, steamed, roasted, stir fried, and used in soups/stews.

RECIPES

Authored and compiled by Maya Marie of Deep Routes, Ayllen Kocher, and Amara Ullauri

Escarole

Escarole.jpg

Escarole is like a hearty lettuce - a little bit bitter and very delicious! You can cook it in soups, sauté with loads of garlic or toss in salad with a sweet tangy dressing.

Storage: Store unwashed with a dampened paper towel in a perforated plastic bag and refrigerate. By changing the towel occasionally and keeping it damp, you'll be able to store the greens for up to a week.

Recipes and Ideas:

Here’s a place to start!

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Kale and Baby Kale

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What’s Below:

About Kale

Cooking & Storage

Recipes

ABOUT Kale

Kale is a leafy green in the mustard/brassica family that has origins in Italy, Greece and Turkey where it was first cultivated over 4,000 years ago. It’s been adopted into a variety of cuisines across Black and brown diasporas in place of greens native to Africa and Southeast Asia, and has typically been substituted or combined with several other greens in Southern U.S. dishes or stir-fries and stews in Asian dishes.

Mature kale and baby kale are green leafy vegetables that grow abundantly throughout our whole CSA season. Mature kale is known for its tough and fibrous texture.

Unlike mature kale, baby kale has a much milder flavor than its older sibling. Like arugula, baby kale is known for its slight peppery taste. It can be eaten raw or sauteed. Since baby kale isn’t at its peak maturity, it can also come in mixed salad greens because it tastes so mild. 

COOKING & STORAGE

  • Edible parts: Leaves and stems.

  • Medicine and Nutrients: Kale is an incredible source of vitamins and minerals like iron, Vitamins K and C.

  • Storage for Baby Kale : Wrap the bunch of kale in a layer of paper towels, and store in a supermarket plastic bag or a zip-top plastic bag in the refrigerator crisper drawer. The kale should be in great shape for a week.

  • Storage for Mature Kale: Kale is hearty, and it will keep in the refrigerator for more than a week. Store dry in a a plastic bag with most of the air squeezed out, or wrapped in a paper towel.

Ways to Prepare 

  • RAW: When prepared for raw salads or slaws, kale needs to be chopped very fine and/or massaged in order for oils, vinegars, and salt to fully penetrate and season the leaves.

  • COOKED: Kale leaves can also be sautéed, braised, steamed, roasted, stir fried, and used in soups/stews. 

RECIPES

Authored and compiled by Maya Marie of Deep Routes, Ayllen Kocher, and Amara Ullauri

Pea Shoots

Pea shoots.jpg

What’s Below:

About Pea Shoots

Cooking & Storage

Recipes

ABOUT pea Shoots

When grown to full maturity, peas produce a pod of legumes, however when harvested at a very early stage of growth in their life cycle prior to flowering they’re known as pea shoots. These shoots are typically ready in the summer in the Northeast and have delicate leaves on them.

The pea plant itself has origins in the Mediterranean and Southwest Asia where they’ve grown for thousands of years. However, Indigenous Hmong people of Southwest and East Asia are known as being the first to cook with and introduce pea shoots to other ethnic groups across Southeast Asia as well as some parts of Africa, where they’re typically eaten as a salad or quickly stir-fried green. Only in past two decades has it become a popular specialty food in the United States.

COOKING & STORAGE

  • Edible parts: Leaves and stems

  • Medicine and Nutrients: Pea shoots are rich in vitamins E, C and A; and provide a significant source of fiber and potassium.

  • Storage: Place your pea shoots inside a brown paper bag, or wrap them with a paper towel and place them in the crisper drawer of your refrigerator. They should last a week. Do not freeze them. 

Ways to Prepare 

  • RAW: The taste of pea shoots is sweet, grassy, and fresh. They’re typically eaten raw, in salads, and as a garnish for your favorite grain or vegetable bowl.

  • COOKED: These light sprouts can be stir fried, steamed, and sauteed.

Recipes

Authored and compiled by Maya Marie of Deep Routes, Ayllen Kocher, and Amara Ullauri.

Dill

Dill.jpg

What’s Below:

About Dill

Cooking & Storage

Recipes

ABOUT Dill

Dill is a frilly herb that’s in the same plant family as carrots and fennel. It has origins in Egypt where it’s been cultivated, cooked with, and used medicinally for over 5,000. From there dill has become popular in Mediterranean regions like Greece and Italy, as well as in Indian and other Asian regions. Dill is perhaps most well known for the leaves that go in pickles, as well as creamy sauces for salads and dipping crunchy raw vegetables into. However, throughout history dill seeds have also been used for a variety of purposes: crushed into a poultice for wounds, chewed on to freshen breath, or brewed in a tea to soothe gastrointestinal issues. As far as flavor notes go, dill has a notable smell, with a strong grassy flavor.

COOKING & STORAGE

  • Edible parts: Leaves/fronds, seeds, and flowers

  • Medicine and Nutrients:  Dill provides some vitamin C, iron, potassium and manganese. It’s also known to relieve stomach and digestion issues when chewed on or made into a tea. 

  • Storage: Store stems of fresh dill weed loosely wrapped in plastic in the refrigerator and use within a day or two. Dill tends to wilt and get mushy rather quickly. To store it a bit longer, place a bunch of dill in a jar or glass of water (like flowers), then cover the top with plastic and put the whole thing in the fridge.

Ways to Prepare 

  • RAW: Dill can be used in salad dressings, marinades, mixed in salads, or used as a garnish, they just need to be thinly sliced or minced finely. The bright yellow flowers are edible and make a bright and tangy addition to salads, garnishes and as a pickling spice.

  • COOKED: Dill is mainly used for pickling with vegetables but can also be cooked in soups and with rice, or added towards the end of a dish’s cooking time to add more flavor. 

RECIPES

Authored and compiled by Maya Marie of Deep Routes, Ayllen Kocher, and Amara Ullauri

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Broccoli and Broccoli Greens

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broccoli .jpg
Purple Broccoli .jpg

What’s Below:

About Broccoli

Cooking & Storage

Recipes

ABOUT broccoli

Broccoli is a plant in the brassica family that has origins in Italy, Greece and Turkey where it was first cultivated over 4,000 years ago. The part of the plant that’s the most popular to cook with are its bushy flowers which are known as florets which make up the “crown” or “head” of broccoli. The broccoli variety most folks are familiar with due to its signature full, bushy head are native to the Calabria region of Southern Italy. Although most broccoli plants only produce one head of florets, the leaves surrounding the head are also edible and can be cooked like collards or kale. Broccoli and its greens are available all year round.

Although calabrese broccoli is the most well known type, other varieties of broccoli include romanesco, broccolini, and broccoli rabe. Several East Asian cuisines, particularly Chinese and Korean, have adopted and transformed broccoli into their foodways with the use of rich soy and fish based sauces, as well as in stir-fries and soups.

COOKING & STORAGE

  • Edible parts: Floret heads, stems, and leaves

  • Medicine and Nutrients: All types of broccoli can be delicious sources of vitamins and minerals like iron, Vitamin K and C.

  • Storage for Broccoli Heads: To store it, mist the unwashed heads, wrap loosely in damp paper towels, and refrigerate. Use within 2 to 3 days. Do not store broccoli in a sealed container or plastic bag. Raw broccoli requires air circulation. 

    Storage for Broccoli Greens: Store unwashed broccoli greens in  a plastic bag in the crisper drawer of your refrigerator. The leaves are hardy and can last for up to 2 weeks. If they wilt a little, trim the stems and stick them in a glass of water in the refrigerator overnight. Remove the stems and rinse the leaves just before eating.

Ways to Prepare 

  • RAW: Broccoli leaves can be chopped fine for salads and slaws.

  • COOKED: Broccoli can be sauteed, braised, steamed, baked, stir fried, and used in soups/stews. Their greens are very similar to collard greens, and should be treated as such. This is a very neglected part of the broccoli plant, most folks are not aware that such big hearty leaves can come from broccoli. Broccoli greens can be sauteed, braised, steamed, baked, stir fried, and in soups and stews. They can be used interchangeably in recipes that call for kale or collard greens. 

RECIPES

Authored and compiled by Maya Marie of Deep Routes, Ayllen Kocher, and Amara Ullauri

Garlic Chives

Garlic Chives.jpg

What’s Below:

About Garlic Chives

Cooking & Storage

Recipes

ABOUT Garlic Chives

Garlic chives have origins throughout Asia, specifically China, India, and Indonesia where they’ve been growing wild for over 4,000 years. These mildly pungent and tender herbs are within the onion family, but have a much more garlicky flavor than regular chives’ typical onion flavor, hence their name. While they typically have flat leaves, when they are flowering the leaves become hollow and have a stronger flavor. They’re a staple in Korean and Chinese cuisines where they’re typically used to season a variety of stir-fries and soups, and salads.

COOKING & STORAGE

  • Edible parts: Leaves and flowers

  • Medicine and Nutrients: Garlic chives offer a good amount of vitamin C, B1 and B2, as well as essential minerals like calcium and iron.

  • Storage: Fresh garlic chives will last for up to a week when stored  wrapped in a paper towel and in a plastic bag, preferably in the crisper section of the refrigerator.

Ways to Prepare 

  • RAW: When used in salad dressings, marinades, mixed in salads, or used as a garnish they need to be thinly sliced or minced finely.

  • COOKED: Garlic chives can be steamed, simmered in soups, and added to stir-fries.

RECIPES

Authored and compiled by Maya Marie of Deep Routes, Ayllen Kocher, and Amara Ullauri

Summer Squash

Pattypan squash in the center!

Pattypan squash in the center!

What’s Below:

About Summer Squash

Cooking & Storage

Recipes

ABOUT Summer squash

Summer squash is a fruit in the same family as cucumbers and winter squash. It’s earliest cultivation has been traced to Central America, particularly in Mexico where it’s been grown, cooked, and enjoyed anywhere from 7,000 - 10,000 years (depending on the type). They’ve also been included in the Indigenous agricultural practice used across several Indigenous groups of the Americas and known most ubiquitously as “The Three Sisters”. The Three Sisters are three plants that support each others’ growth and include corn, beans, and squash.

Many parts of the summer squash can be used including the fruit, leaves/shoots, and flowers. All of its parts are popular to cook with across Central American cuisines in stews, fillings for tacos or quesadillas, as well as fried and sauteed. Different types of summer squash like Zucchini have gained popularity in Southwest Asian, North African, Japanese (e.g. fried in tempura), and French (e.g. in Ratatouille) cuisines.

Summer squash have a softer, thinner skin than their winter/storage counterparts (think pumpkins) that is perfectly edible, with varying degrees of light to dense flesh. These colorful fruits come in quite the variety of types, and some of the ones we grow on the farm are listed in our photos (above and below). The flavors can range from sweet to nutty.

Zephyr squash

Zephyr squash

Zucchini is being held up here!

Zucchini is being held up here!

COOKING & STORAGE

  • Edible parts: Fruit, leaves/shoots, and flowers (blossoms)

  • Medicine and Nutrients: Squash fruits are rich in minerals like magnesium and potassium as well as vitamins C, B6, and A. They also provide a significant source of fiber. The leaves contain all of that plus iron and zinc. The flowers have a significant source of calcium, fiber, as well as vitamins A and C.

  • Storage: Store summer squash by gently wiping the fruit with a damp cloth and then placing it in a perforated plastic bag (to maintain humidity) in the vegetable crisper of the refrigerator. Do not store summer squash in the refrigerator for more than 4 days.

Ways to Prepare 

  • RAW: Some types of summer squash can be eaten raw like zucchini and crookneck if they’re cut into super thin slices, strips, or “noodles”.

  • COOKED: Summer squash fruits and leaves can be sautéed, roasted, grilled, broiled, steamed, and braised; as well as added to soups, stews, and sauces. The flowers are best eaten raw or fried; either alone, in salads, or to fill tacos or quesadillas.

RECIPES

Authored and compiled by Maya Marie of Deep Routes, Ayllen Kocher, and Amara Ullauri.

Mint

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What’s Below:

About Mint

Cooking & Storage

Recipes

ABOUT Mint

Mint is a sweetly fragrant and tender yet dominant herb, and although spearmint and peppermint are its most well known types there are so many more (including orange, chocolate, and apple scented types!). This herb has multiple points of origin across the Mediterranean, specifically Egypt where it was first recorded being cultivated over 2,000 years ago. From there it’s spread across Southwest Asia, Australia, and North America in both savory and sweet foods.

COOKING & STORAGE

  • Edible parts: Leaves

  • Medicine and Nutrients: Mint has been known to be good for soothing digestion issues, sleep issues, and stress-related symptoms. The leaves are also known to support the management of herpes simplex and relieve menstrual cramps, among tons of other medicinal benefits.

  • Storage: Mint can be stored by rinsing, and then wrapping them in a dampened paper towel either as is or placed in a resealable bag. This will keep the mint fresh and wilt-free for about a week.

Ways to Prepare 

  • RAW: Mint tastes great in fresh salads, both savory and sweet. Although the most popular combinations of fresh mint is with chocolate or strawberries, it also tastes great with melons, paired with legumes, and in savory dips or herbal marinades. You can also freeze mint in ice cubes to add to your favorite drinks and/or as a way to preserve them.

  • COOKED: Mint can be brewed as a tea, as well as infused in simple syrups or honey for sweetening drinks or cakes. It can also add some brightness to chicken and fish.

RECIPES

Authored and compiled by Maya Marie of Deep Routes

Eggplant

Eggplant from the farm!

What’s Below:

About Eggplant

Cooking & Storage

Recipes

ABOUT EggplantS

Eggplant is a warm season plant that produces hearty fruits that come in an array of sizes and range in color from purple to white and striped. They have their origins in East and Southeast Asia, particularly India and China where they were first cultivated thousands of years ago before being brought over to Western and Southern Europe where they became popular.

Eggplant is a fruit that peaks from July to October here in the Northeast, and is a staple in Asian and North African cuisines as well as in Mediterranean cuisines. There are tons of varieties out there but some of the most common fall into the category of Asian varieties (which are typically longer and more tender), Italian varieties (which are wider and more dense), and mini varieties.

A Deep Violet Asian Eggplant

Mini Eggplants

A Striped Italian Eggplant

COOKING & STORAGE

  • Edible parts: Fruit

  • Medicine and Nutrients: Eggplants are rich in potassium, fiber, vitamin C and B6.

  • Storing and Shelf Stability: Place uncut and unwashed eggplant in a plastic bag and store in the refrigerator crisper where it will keep for a few days.

Ways to Prepare 

  • RAW: Eggplant can be eaten raw, and it has a pleasant taste and spongy texture.

  • COOKED: It is more commonly cooked though, and the taste becomes more mild and a bit richer. Eggplant can also be grilled, baked, pan fried, marinated, slow cooked, roasted, in salads (cooked), pureed, and stir fried. 


RECIPES 


Authored and compiled by Maya Marie of Deep Routes, Ayllen Kocher, and Amara Ullauri

Carrots

Carrots.jpg

What’s Below:

About Carrots

Cooking & Storage

Recipes

ABOUT CARROTs

Carrots have multiple points of origins that include the regions of Western Asia and Europe and North Africa where they’ve both grown in the wild and been cultivated between 3,000 - 5,000 years. Carrots are believed to have originally been white and purple, and over time were bred to be yellow and orange.

Today carrots can still be found in quite a rainbow of colors that provide varying levels of nutrition (see below) and vibrancy to your favorite dishes. Both their tops and bottoms are edible, and inspiration for how to use them can be found throughout Afghan, Iranian, Moroccan, and Indian cuisines just to name a few. 

Carrots are a root vegetable that peak in the fall. They have a sweet taste, which may get sweeter in the fall because the colder air and soil temperatures encourage the conversion of starches to sugars.

COOKING & STORAGE

  • Edible parts: Root and stems

  • Medicine and Nutrients: Carrot roots are packed with Vitamins A and K, and are a great source of potassium. Their leaves/tops are an incredible source of Vitamin C, fiber, and trace amounts of essential minerals.

  • Storing and Shelf Stability: Carrots can be stored in the refrigerator for up to a month! To do so, cut off the carrot greens and place the carrots in a container with a lid and cover completely in water. Keep the container in the refrigerator, changing the water every 4-5 days.

Ways to Prepare 

  • RAW: Carrots are delicious raw, especially when you get your hands on a sweet type of carrot. Shred them into a slaw or salad, or eat them sliced up into little batons to dip into your favorite spread. But if you wanna get real jazzy with it blend the tops in your favorite pesto in place of basil, and if pine nuts are too expensive just swap those out for any nut or seed that’s friendlier on your wallet. 

  • COOKED: Carrots can be sauteed, braised, steamed, baked, stir fried, in soups and stews, roasted, and grilled. 

RECIPES

Authored and compiled by Maya Marie of Deep Routes, Ayllen Kocher, and Amara Ullauri

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Echinacea

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What’s Below:

About Echinacea

Cooking & Storage

Recipes

ABOUT Echinacea

Echinacea is a native plant to Turtle Island offering so much beauty and healing in any garden. Also known as purple coneflower, echinacea is commonly grown as a perennial ornamental plant for its ability to grow well in various climates and soil conditions.

COOKING & STORAGE

  • Edible parts: Flowers, leaves, and roots

  • Medicine and Nutrients: Echinacea is known as a medicinal herb that helps combat the common cold and reduce flu symptoms.

  • Storing and Shelf Stability: A bouquet of echinacea can be stored by first hanging it to dry and then crushing the flowers and leaves into a jar where they can be stored in a cool, dark area.

  • Ways to Prepare: During peak blooming season (summer-fall) the flowers and leaves are harvested for tea and other infusions. Echinacea roots are also harvested in late fall for their potent medicinal properties. This plant is a welcome ally for pollinators and anyone needing additional immune system support after a very active summer and through the colder months!

RECIPES 

Authored and compiled by Maya Marie of Deep Routes, Ayllen Kocher, and Amara Ullauri

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Anise Hyssop

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Anise hyssop, also known as Licorice Mint is known for its fragrant licorice and sweet flavor that uplifts all the senses. This beautiful perennial herb is native to Turtle Island, here are just a few ideas for enjoying it:

  • The flowers are edible, with a slightly lighter flavor - try them as a beautiful and tasty garnish or on salad.

  • Anise hyssop can also be used in a bath - great for sore muscles, and to calm the mind!

  • You can dry Anise hyssop as well, and enjoy a nourishing licorice flavor tea in the Winter! Just hang the stems upside down until crispy, then separate out the leaves and flowers and store in an airtight container.

  • You can infuse honey - after drying, put some leaves in a jar and pour warm honey over them. Leave to sit for about a month and then enjoy!

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Tulsi (Basil)

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Also known as “holy basil”, Tulsi has been traditionally used to support immune system health, our response to stress and natural detoxification. It is an incredible plant!

Prepare a simple Tulsi tea by steeping a handful of leaves in boiling water for 5-10 minutes. Then strain and enjoy! You can let it cool and enjoy it on ice, and sweeten it a bit if you like, too.

Or, try a twist on a refreshing limeade by blending 3 limes, 2-3 Tulsi stems (with leaves and flowers), plus 1 cup of water. Pour the puree over a fine mesh strainer and discard the solids. Add another few cups of water and sweeten with honey to taste. Serve over ice.

You can also dry tulsi to enjoy this calming, grounding tea in the colder months. Just hang it upside down for a few weeks!

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