1 cup of raw green beans has 34 calories, 2 grams of both protein and sugar, 4 grams of fiber and 30% of your daily intake of Vitamin C. Green beans are a low sodium food and considered a good source for Vitamin A, folate, and iron.
Green Beans are available year round, but peak of the season is May thru October. They were first served by the French but were initially found in hot regions of the Americas, India, and China. They are considered nitrogen fixers, which means they have the ability to draw nitrogen from the air and return it to the soil. Because of this, farmers often plant beans and legumes in their crop rotations to replenish the soil. Green fruits and vegetables help maintain vision health and strong bones and teeth. They may also lower the risk of some cancers.
Green bean casserole was invented in 1955 by the Campbell Soup Company test kitchen.
Store unwashed fresh green beans in a resealable plastic bag for up to 4 days. Wash just before using, removing strings and ends if necessary.
Romaine is a pretty tight “head” of lettuce with long green crisp leaves. While lettuce is often overlooked it has a alot of health benefits and Romaine leads the way with its high Vitamin A content as well as other nutrients.
Lettuce came to the US in the 17th century. It was planted in California by Spanish Missionaries but took centuries to become popular once refrigeration became available and the railways were developed to deliver it cross country.
1 cup of shredded of romaine has a whopping 8 calories. It also has 1 gram each of fiber, protein, and sugar. It has a suspiciously high level of vitamin A, but after some internet fact-checking, the 81% of the daily recommended serving seems to check out! Romaine is also a good source of vitamin C, folate, iron, can calcium.
Romaine is also know as Cos.
Romaine and leaf lettuce should be washed and dried before storing in the refrigerator to remove their excess moisture. It should be stored either in a plastic bag or wrapped in a damp cloth and stored in the refrigerator crisper.
Eat right away or refrigerate to prevent decay. Fresh strawberries will only last 1 day in the fridge.
Beets originated in Northern Africa.
Originally only the greens were eaten. It wasn’t until the Romans cultivated beets that the roots were used.
Beets are high in folate, vitamin C, and potassium.
The greens are packed with vitamins and minerals as evidenced by their salty, minerally flavor.
Store in the fridge, however, they don’t need to be in a plastic bag.
The stems and leaves can be removed
I must admit I am a very lazy and haphazard cook. So imagine my delight when CSA member Adam P. showed me that beets can be simply enjoyed raw! No more slippery, boiled beets for me.
The simplest way is peeled and sliced for a salad (thinly! he says), but I kind of like them cut into sticks to dip in hummus. Or get just a little bit fancier and try one of these:
Grated or chopped, with carrots & daikon tossed w/rice vinegar, ginger, black sesame seeds.
Grated or chopped, with carrots, finely chopped green apples, walnuts tossed w/ olive oil & lemon juice and salt and pepper.
Arugula is a peppery green and is a member of the mustard family.
Arugula is very low in calories and is high in vitamins A and C. A 1/2 cup serving is two calories.
Keep arugula refrigerated (32-36°F), stored in a perforated plastic bag, away from fruits to avoid deterioration.
It is also known as rocket, roquette, rugula and rucola.
In Roman times Arugula was grown for both it’s leaves and the seed. The seed was used for flavoring oils. Arugula seed has been used as an ingredient in aphrodisiac concoctions dating back to the first century, AD. (Cambridge World History of Food).
The leaves are mostly eaten raw in salads, although sometimes gently cooked or pureed in sauces and pestos.
watercress, dandelion greens.
Although carrots are shipped around the country from California throughout the year, locally grown carrots are in season in the summer and fall when they are the freshest and most flavorful.
As you may have suspected, carrot has the highest beta carotene content of all veg. So they are good for your eyesight and many other things. Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes. Carrots’ antioxidant compounds help protect against cardiovascular disease and cancer and also promote good vision, especially night vision.
Carrots are a member of the parsley family. Relatives to the carrots are celery, parsnip, fennel, dill and coriander.
1 cup of chopped carrots is just 52 calories and a fiber bonanza with a solid 4 grams. it also contains 6 grams of sugar and 1 gram of protein. Vitamin wise, this cup of carrots has 428% of the daily reccomended intake of A! A powerhouse offering 13% of your vitamin C intake and a good source of folate, B6, and magnese.
Remove green tops, rinse, drain, & store in plastic bags in coldest part of the fridge. Add a bit of water in the bottom of the bag; Store away from apples & pears.
This stringless squash is generally 3-4 lbs and is sweet & nutty.
Great for baking (whole, or halved).
Cilantro used to get all the love in my family, but I’ve come to appreciate that parsley is not just a garnish!
Do like the French. Chop loads of parsley & garlic, add a dash of lemon & pepper. Impress your friends: call it persillade
This is Maggie’s favorite kale.
It’s much more tender than some of the other varieties. Use it in soup or in an omelet.