V​egetable Profile: (Capsicum spp.)
 
Description:
Chile Peppers are a group that includes most of the hot peppers that most people are familiar with: Anaheim, Banana Wax, Cayenne, Fresno, Habanero, Hatch, Jalapeno, Ghost, Pimiento, Poblano, Scotch Bonnet, Serrano, Thai, and more. We focus on the emboldened varieties. They are all spicy because of a single gene which produces capsaicin. Most of this spicy, hot substance is concentrated in the white, pithy membrane inside the pepper. They are a nightshade plant, and more than their heat, they also have sweet and earthy undertones in flavor.

Nutrition:
Chile peppers are fast acting and strong, they can increase body temperature and as a diaphragmatic, it can increase sweating. Chiles act upon the stomach, lungs, and have antioxidant properties, which can help to preserve food. Chiles are not recommended for anyone with inflammatory conditions, especially related to digestion. 

​Storage:
Chiles may be stored out of the fridge in a low-light pantry for 1-2 weeks. You can also freeze them whole. 

Use:
Dried: Crushed or powdered for preservation and cooking. Remove pith and seeds before processing.
Fresh: Dice finely to spread out the heat. Again, remove the pith and seeds first. 
Roasted: Sweet and savory, roasted chiles add special complexity to dishes. Place in a pan, and put in the oven on broiler setting for about 10 minutes, turning often until it blisters and turned black. Then remove the seeds and pith, and use the skin in the recipe. 

Sources:
​The New Whole Foods Encyclopedia by Rebecca Wood
Asparagus to Zucchini by Fairshare Coalition
Produce: A fruit and vegetable lover's guide by Bruce Beck
Our own experience!

​V​egetable Profile: Tomato (Lycopersicon esculentum)
 
Description:
Originally from Central and South America, tomatoes are now grown and beloved all over the world. They are available at an amazing array of varieties, and come in a number of different types: cherry, pear, roma, beefsteak, and slicers. These are one of the most demanding and rewarding crops on our farm, and summer wouldn't be the same without beautiful, juicy, flavorful tomatoes harvested ripe and fresh from the vine. 

Nutrition:
Tomatoes are cooling and hydrating. They are known for the antioxidant lycopene, which promotes healthy vision. This nutrient is actually higher in cooked tomatoes than in raw. Vine-ripened, fresh raw tomaotoes are great sources of vitamin C, B complex, potassium, and phosphorus. They are rich in sugar and moderate fiber content. 

​Storage:
The tomatoes we grow at Wellspring are not the same varieties grown on large scale farms to be shipped hundreds or thousands of miles. We grow tomatoes selected for superior flavor, disease resistance, and put special emphasis on heirloom varieties. Therefore, they are TENDER, bruise easily, and need to be used up quickly. Don't refrigerate them for best flavor. You can, however, freeze whole tomatoes in a freezer bag for cooking down later. 

Use:
Fresh - simply slice and add to dishes and sandwiches!
Cooked - add tomatoes to rice with spices for Spanish rice, or take low-moisture romas to cook down and make pasta sauce or tomato paste. 

Sources:
​The New Whole Foods Encyclopedia by Rebecca Wood
Asparagus to Zucchini by Fairshare Coalition
Produce: A fruit and vegetable lover's guide by Bruce Beck
Our own experience!

V​egetable Profile: Kale (Brassica Oleracea acephala)
​ 
Description:
Kale, as the grandmother of Brassicas, is a hardy green that is a reliable producer on our farm. It's enjoyed a wave of popularity over the past two decades, and for good reason - it packs a lot of nutritional punch for an easy to grow, long-season vegetable! 

Nutrition:
Young kale is warming when fresh, and sports a sweet, bitter, pungent flavor. It contains nutraceuticals lutein and zeaxanthin, which nourishes the eyesight. It is an exceptional source of chlorophyll, beta carotine, and calcium. 

​Storage:
Kale stores best in the fridge or freezer. Use within 1 week.

Use:
Don't bother boiling cabbage! It's much more flavorful sauteed, or finely chopped raw or fermented. 

Sources:
​The New Whole Foods Encyclopedia by Rebecca Wood
Asparagus to Zucchini by Fairshare Coalition
Produce: A fruit and vegetable lover's guide by Bruce Beck
Our own experience!

V​egetable Profile: Onion (Allium cepa)
​ 
Description:
Cabbage is one of the most prized vegetables on this farm. You haven't lived until you've had tenderly cooked buttered cabbage, sauerkraut, or kimchi made with the gorgeous and versatile vegetable! We grow stonehead, Nappa, and Savoy varieties. 

Nutrition:
Cabbage tonifies the lungs, large intestine, and stomach. It's a good source of anticancer glucosinolates. It contains antioxidants and has antibiotic and antiviral characteristics. Raw cabbage is higher in vitamin C than oranges. 

​Storage:
Cabbage is considered a longer storage crop, but it depends on what variety. Stoneheads are usually ready later in teh season, and keep longer than Nappa cabbages. Store in the fridge and use before the leaves get wrinkly or wilt. 

Use:
Don't bother boiling cabbage! It's much more flavorful sauteed, or finely chopped raw or fermented. 

Sources:
​The New Whole Foods Encyclopedia by Rebecca Wood
Asparagus to Zucchini by Fairshare Coalition
Produce: A fruit and vegetable lover's guide by Bruce Beck
Our own experience!

V​egetable Profile: Onion (Allium cepa)
​ 
Description:
Rapini is a non-head-forming broccoli relative popular in Mediterranean cuisine. Its leaves, stalks, and flowers are all edible. Rapini has a light bitter flavor, which is delightful when cooked in olive oil or bacon grease. 

Nutrition:
In traditional herbal medicine, bitter is associated with digestive tonics, helping to stimulate the metabolism. It also tonifies the liver and stomach. Rapini is a great source of iron, calcium, potassium, and antioxidants. Cook well for best flavor and nutrient assimilation, as with all dark leafy greens.

​Storage:
Rapini is relatively delicate, which is why you won't find it on store shelves. Store in a water-proof container in the fridge for 2-3 days. 

Use:
Best when sauteed with olive oil or bacon grease, soy sauce, and garlic! pairs well with eggs, chicken, tempeh, or pork.

Sources:
​The New Whole Foods Encyclopedia by Rebecca Wood
Asparagus to Zucchini by Fairshare Coalition
Produce: A fruit and vegetable lover's guide by Bruce Beck
Our own experience!

V​egetable Profile: Green Beans (Phaseolus vulgaris)
​ 
Description:
Green beans come in many more colors than just green! They are also called string beans, snap beans, wax beans, French beans, and more. In all honesty, any bean harvested at the right stage of immaturity *is* a green bean. The pod is sweet and and crunchy when raw, and the plants either grow in climbing vines (pole beans) or in standing bushes (bush beans). If you don't get to harvesting the beans soon enough, don't worry - you can still harvest the beans for dried beans when they mature and the pods turn brown! 

Nutrition:
Green beans nourish and tonify the spleen and kidneys. They contain significant amounts of calcium and potassium, and when eaten raw they contain vitamin C and B vitamins. 

​Storage:
Think of green beans as baby beans; they are immature, and have tender delicate flesh. They need to be used up quickly before they get soft. Store in a water-proof container in the fridge until use.

Use:
Blanched, steamed, roasted, or stir fried, cooked green beans are delicious! They can also be chopped up into salads raw. 

Sources:
​The New Whole Foods Encyclopedia by Rebecca Wood
Asparagus to Zucchini by Fairshare Coalition
Produce: A fruit and vegetable lover's guide by Bruce Beck
Our own experience!

V​egetable Profile: Eggplant (Solanum melongena)
​ 
Description:
Eggplants were introduced to Europeans by Arabian traders in the 13th century. They are native to tropical Asia and were first cultivated in India. The wild ancestor of all eggplants was the same size and shape of an egg. Through selective breeding over many generations and throughout a diversity of cultures, we now have a wide variety of eggplants ranging from those as long and slender as a cucumber, to large and bulbous as a butternut squash. They range in color from light lavender-pink, to dark purple, to white. They have a mild flavor that soaks up flavors of spices and sauces very well. 

Nutrition:
Eggplants are considered cooling and soothing for inflammation. It as a delicate sweet and astringent flavor, and supports the circulatory system by encouraging blood flow to the lower reigons of the body and nourishing the arteries. They are around 90% water, and are therefore low in calories and other minerals. They are a good source of potassium. 

​Storage:
Eggplant from our farm is never waxed, so their shelf live is not the same as those you find in the store. We harvest them ripe for best flavor. That said, they store well in the crisper drawer for up to a week before they start to get soft or wrinkly. 

Use:
Eggplants are not eaten raw. However, the flavor possibilities are endless when cooked. It's versatile and is used all over the world in dishes such as baba ghanoush, ratatouille, moussaka. It can be stuffed and baked, or breaded and fried, or marinated and stir-fried. 

Sources:
​The New Whole Foods Encyclopedia by Rebecca Wood
Asparagus to Zucchini by Fairshare Coalition
Produce: A fruit and vegetable lover's guide by Bruce Beck
Our own experience!

Herb Profile: Dill (Anethum graveolens)

Description:
Dill is a mouthwatering aromatic herb of the carrot, or Apiaceae family. Its leaves, flowers, and seeds all lend their unique pungent flavor to a variety of foods, from fish, to potatoes, to creamy sauces and dressings, to pickles. It grows well either from seed or started in the greenhouse. It's a welcome companion plant to cabbage and cucumbers, and attracts pollinators like a pro. 


Nutrition:
While often only thought of as a culinary herb, dill has many wonderful medicinal actions as well. Western herbalists use dill to support healthy breast milk production, ease menstrual complaints, settle the stomach, and calm the nerves. Like it's close relative fennel, the seeds and leaves can be used to ease flatulence. 

​Storage:
Dill is so soft and tender that it should be used right away or dried for best results. We don't recommend refrigeration - simply add the stems to a cup of water in a low light area on the counter and use within 1-2 days. 

Use:
I prefer cooking with dried lavender, simply because it's easy to remove the crisp dried leaves from the stems by rubbing them together. This can go anywhere you would use dried thyme, rosemary, oregano, etc. Teas are also made from the dried plant. Fresh lavender can be used whole and fresh to infuse honey, butter, oil, vinegar, or soups.

Fresh: 
Slide two fingers down the stem from the top to remove the leaves and finely chop. If infusing into a liquid and a light flavoring is desired, you can simply put the whole stems into the vessel and pour the liquid over it. 

Dried:
 Use 1 tsp per serving for tea, or mix into dishes as a spice. Don't be afraid to be creative with flavors! 

Sources:
​The Gift of Healing Herbs by Robin Rose Bennett
The Rodale Encyclopida of Herbs
Asparagus to Zucchini by Fairshare Coalition
Produce: A fruit and vegetable lover's guide by Bruce Beck
Moonwise Herbs
Our own experience!

Herb Profile: Lavender (Lavandula angustifolia)

Description:
Lavender is a newer addition to herbal offerings, and after working with it at other farms I knew we had to have it! Most people only think of lavender as a scent, and it's a shame because the whole plant itself is lovely and delicious for many more of its attributes. In fact, the scent that most people associate with lavender can have some issues. For starters, the fractionated perfume-grade oil as well as steam-distilled, highly concentrated essential oils can cause allergic reactions and skin irritations in some people. There are also fully artificial perfume oils created to mimic lavender, complicating the issue even further. However, none of these are associated with REAL lavender, in whole form, as you might receive in a CSA box from your local farmer! Enjoy its refreshing flavor in a variety of ways, used like a softer, sweeter rosemary. 

Nutrition:
Lavender is considered a medicinal  as well as culinary herb. Like its many mint family cousins, it has anti-inflammatory, anti-septic, and analgesic properties. It aids in digestion and helps some who struggle with depression and anxiety. It can also be used externally for skin ailments. 

​Storage:
Lavender is best used fresh within 2-3 days, or dried. Keep in the fridge in a water-proof container until use, or hang to dry in a well-ventilated area right away. 

Use:
I prefer cooking with dried lavender, simply because it's easy to remove the crisp dried leaves from the stems by rubbing them together. This can go anywhere you would use dried thyme, rosemary, oregano, etc. Teas are also made from the dried plant. Fresh lavender can be used whole and fresh to infuse honey, butter, oil, vinegar, or soups.

Fresh: 
Slide two fingers down the stem from the top to remove the leaves and finely chop. If infusing into a liquid and a light flavoring is desired, you can simply put the whole stems into the vessel and pour the liquid over it. 

Dried:
 Use 1 tsp per serving for tea, or mix into dishes as a spice. Don't be afraid to be creative with flavors! 

Sources:
​The Gift of Healing Herbs by Robin Rose Bennett
The Rodale Encyclopida of Herbs
Asparagus to Zucchini by Fairshare Coalition
Produce: A fruit and vegetable lover's guide by Bruce Beck
Moonwise Herbs
Our own experience!

​V​egetable Profile: Broccoli (Brassica oleracea)
​ 
Description:
Rapini is a non-head-forming broccoli relative popular in Mediterranean cuisine. Its leaves, stalks, and flowers are all edible. Rapini has a light bitter flavor, which is delightful when cooked in olive oil or bacon grease. 

Nutrition:
In traditional herbal medicine, bitter is associated with digestive tonics, helping to stimulate the metabolism. It also tonifies the liver and stomach. Rapini is a great source of iron, calcium, potassium, and antioxidants. Cook well for best flavor and nutrient assimilation, as with all dark leafy greens.

​Storage:
Rapini is relatively delicate, which is why you won't find it on store shelves. Store in a water-proof container in the fridge for 2-3 days. 

Use:
Best when sauteed with olive oil or bacon grease, soy sauce, and garlic! pairs well with eggs, chicken, tempeh, or pork.

Sources:
​The New Whole Foods Encyclopedia by Rebecca Wood
Asparagus to Zucchini by Fairshare Coalition
Produce: A fruit and vegetable lover's guide by Bruce Beck
Our own experience!