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Dill

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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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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

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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

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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!

Kohlrabi

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What’s Below:

About Kohlrabi

Cooking & Storage

Recipes

ABOUT Kohlrabi

Kohlrabi is a plant with origins in Northwestern Europe, particularly Germany which is also where it got its name, meaning “cabbage turnip”. While kohlrabi is popular in North and Western European cuisine, its also popular in Kashmiri Indian and Vietnamese cuisines where its typically stir-fried or added to soups.

Kohlrabi’s peak season is spring through fall. The taste of it is almost like a mildly sweet spicy cabbage. The texture of it when it’s raw is crunchy but not tough. That’s what makes it popular to have in salads. However, Kohlrabi can be roasted, raw, pureed into soup, steamed, stir fried, and even deep fried. 

COOKING & STORAGE

  • Edible parts: Bulb, stems, and leaves

  • Medicine and Nutrients: Rich in potassium, fiber, and vitamin C.

  • Storing and Shelf Stability: To store it, remove any leaves (and reserve them for later, those can be used) and keep the bulb in the fridge, wrapped in a moist kitchen towel or in a plastic bag in the vegetable drawer. This will keep your kohlrabi crunchy for about a week.

Ways to Prepare 

  • RAW: The bulb and leaves of kohlrabi can be shredded into a salad dressed with a punchy vinaigrette, or made into a slaw as a side dish or to top your favorite sandwich.

  • COOKED: Kohlrabi bulbs can be can be roasted, pureed into soup, steamed, stir fried, and even deep fried. The leaves are best sauteed or braised.

RECIPES

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

Tomatillos

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Tomatillos are considered a key ingredient in Mexican cuisine. However, it was the Aztecs that were the first to domesticate them in 800 BC. Also known as “tomate verde (green tomato)”, tomatillos have a vibrant, tart flavor. They can be eaten raw, sauteed, boiled, roasted, broiled, fried, and in soup. 

Storage: Tomatillos can be kept in the fridge for 2-3 weeks. Store them loose in an unsealed paper bag. To help keep them fresh and free of bruises, don't peel back the husks until you're ready to eat them.

Recipes and Ideas: 

  1. Chef Aaron Sanchez's Salsa Verde

  2. 27 Summertime Tomatillo Recipes

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Dandelion Greens

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Dandelion greens are at their peak in the spring to very early summer, before the flowers begin to bloom. They are known for a slight bitter taste, which is more notable in mature dandelion greens. However, that bitter taste can be removed by blanching or steaming them! Young dandelion greens are milder, which makes them appropriate to eat raw in salads. Other ways of cooking dandelion greens are sauteing, braising and putting in soups in place of spinach.

Storage: Store dandelion greens wrapped in a damp paper towel in an open ziploc bag in your crisper drawer for up to a week.

Recipes and Ideas: 

  1. 10 Recipes Using Dandelion Greens

  2. Dandelion Greens With a Kick!

  3. Dandelion Greens and Beans Skillet

Thyme

Thyme is a perennial herb that consists of a concentrated sharp grassy, woody and even citrusy flavor. Thyme can be added to salads, sauces, soups, and chopped as a garnish. 

Storage: Store your thyme loosely wrapped in a damp paper towel, inside a sealed plastic bag in the refrigerator for up to two weeks. Discard once the leaves begin to turn brown.

Recipes and Ideas:

  1. Thyme, Lemon, & Garlic Roasted Chicken Breasts

  2. 30 Recipes with Fresh Thyme

  3. Herb Butter

  4. Apricot and Thyme Jam

Sage

Sage, also known as garden sage, is a healing elder that offers bountiful ways to connect with their wisdom. As a culinary herb, sage offers a deep woody and earthy flavor to soups, sauces, marinades and infused oils. Sage is also used as a medicinal ally for its anti-inflammatory properties that helps with digestion, bloating and upset stomachs. Its antimicrobial properties offers immune system support and helps in soothing sore throats and other symptoms of the common cold. Sage can be used fresh or dried.

To dry, place a single layer of sage through a breathable surface to increase air flow. It will take up to two weeks for sage to air dry, then store in a air tight jar away from direct sunlight.

RECIPE AND IDEAS

Brown Butter and Sage Sauce

Tarragon

Tarragon is a flavorful perennial herb with hints of anise and earthy flavors popular in French and Balkan cuisines. Commonly paired with chicken and cream based sauces, tarragon is a great addition to herbaceous summer recipes. Tarragon is rich in vitamin C which offers immune system support and digestive relief. As a antispasmodic, tarragon helps to soothe cramps and painful joints. Tarragon can be used fresh or dried, although the flavors are best enjoyed as a fresh herb.

Oregano

What’s Below:

About Oregano

Cooking & Storage

Recipes

ABOUT OREGANO

Oregano is a vibrant herb with origins in the Mediterranean, specifically Greece, where it’s grown along rocky shores and mountains for over 5,000 years and, from there, spread to Western Asia and the Americas. Across the globe it’s been used to season a variety of dishes and sauces, as well as for medicine. It has a fragrant earthy, citrus, and slightly bitter flavor, that holds up well in dishes that require long cooking times as well as to finish off a meal with a garnish. 

COOKING & STORAGE

  • Edible parts: Leaves, stems, and flowers

  • Medicine and Nutrients: As a healing plant ally, oregano offers antibacterial, anti-fungal, antioxidant and anti-inflammatory properties making this a go-to medicine for immune and digestive system support.

  • Storing and Shelf Stability:

    • Fresh oregano should be used quickly. It can be stored in a plastic bag in the refrigerator for up to three days. If you place a slightly damp paper towel in the bag with the oregano and leave some air in the bag, it may extend the life up to one week.

    • You can also preserve the healing properties and delicious flavor of oregano by drying the herb. To dry, lay a single layer of herbs over a brown paper bag or paper towel and place is a warm, dry and dark place until dry to the touch (about a week). You can also hang bunches of oregano to dry but keep out of direct sunlight.

  • Ways to Prepare: Oregano can be consumed raw in salads, garnishes, or dressings; as well as cooked in sauces, soups, and marinades for fruit, vegetable, or meat dishes.

RECIPES


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

Bok Choy

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What’s Below:

About Bok Choy

Cooking & Storage

Recipes

ABOUT Bok Choy (Choi or Pak Choi)

Bok choy is a petit, juicy green in the mustard/cabbage family that has origins in China where its been cultivated for over 3,500 years. From China bok choy migrated to other East Asian countries like Korea, Japan, and the Philippines where it is still an important crop in their respective cuisines and diasporas. Their light stalks have a nice fresh crunch, and their leaves have a spinach-like taste with a very mild bitterness.

COOKING & STORAGE

  • Edible parts: Leaves and bulby stems.

  • Medicine and Nutrients: Bok choy provide a great source of vitamins and minerals like potassium, Vitamins C, K, A and B6.

  • Storage: Store bok choy in the vegetable bin of your refrigerator in a paper or perforated plastic bag. Do not wash your bok choy until you are ready to use it. It can last about a week. 

Ways to Prepare 

  • RAW: Chop up bok choy bulbs or leaves to to enjoy in a salad or to top a brothy soup.

  • COOKED: Due to its lightness bok choy doesn’t need very heavy, long cooking preparations and can be quickly braised, blanched, steamed, sautéd, stir-fried, and grilled.

RECIPES

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

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Radishes

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What’s Below:

About Radishes

Cooking & Storage

Recipes

ABOUT radisheS

Radish are root vegetables that pack a little kick and have grown wild in China for at least 2,500 years and are also believed to have origins in Egypt where they’ve been cultivated for at least 5,000 years. From China their cultivation spread to Egypt, Greece, and Iraq where they’ve long been valued for their roots and leaves for food and medicine.

Radishes are one of the most popular crops at Rock Steady. We grow a variety of radishes including Crunchy King (small red), Watermelon (pink inside) and Daikon (white). Their taste can be described as crisp with a subtle spiciness. Radishes can be eaten raw, pickled, braised, grilled, roasted, and in salads. Soaking your radishes in water before eating will increase their crispiness! 

Red Radish (Photo Source: Jo lanta)

Daikon hugs (Photo Source: He Zhu)

Watermelon Radish (Photo Source: Michelle Blackwell)

COOKING & STORAGE

  • Edible parts: Roots and Leaves

  • Nutrients: Radish are packed with vitamin C.

  • Storing and Shelf Stability: To store them, a mason jar with cold water should keep them hydrated. Watermelon radishes store well for at least a month. Partially used roots will store for several days in a plastic bag or reusable container in the refrigerator.

Ways to Prepare 

  • RAW: Radish make for great punchy pickles or simply sliced up and eaten in a salad with their tops or other leafy greens.

  • COOKED: Radishes can be eaten braised, grilled, roasted, and in salads.

RECIPES

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

Swiss Chard

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What’s Below:

About Chard

Cooking & Storage

Recipes

ABOUT Chard

A cool season crop, chard is a leafy green that has a mild earthy flavor similar to beets. It has origins in the Mediterranean, specifically Sicily, Italy and Greece where its grown for at least 2,000 years. These nutrient rich leaves are used largely in the cuisines of those regions as well as in North African and Middle Eastern cuisines. Chard is also know as Swiss chard, and that is largely due to Swiss producers wanting to distinguish their chard from French chard in the late 1700s, but there’s no significant difference between the two.

Here at Rock Steady, we have rainbow chard, which means that the colors of the stems can range from pink, yellow, red, and white!

COOKING & STORAGE

  • Edible parts: Leaves and stems

  • Medicine and Nutrients: Chard is packed with minerals like iron and magnesium as well as vitamins A, C, and K which make it an excellent plant buddy when it comes to maintaining the overall health of your digestion, immunity, sight, skin, and blood.

  • Storage: Raw chard should be kept in a plastic bag in the fridge for up to a week. Rinse well in water just before using. Cooked chard will keep in an airtight container for up to 5 days in the fridge. You can also freeze it for up to 12 months.

Ways to Prepare 

  • RAW: When eating chard raw in salads, it’s best to remove the bitter stems from the leaves and either chop the stems finely so they better absorb whatever salad dressing you might be using, or discard them into a compost pile.

  • COOKED: Chard can also be sautéed, added to soups and chilis, and stir fried. The stems add incredible flavor to a broth or stock.

RECIPES

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

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