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!

Herb Profile: Basil (Ocimum basilicum) 

Description:
Basil is a quintessential ingredient in nearly any Italian dish, but it's also a staple in Veitnamese and Inidan cuisine. There are so many different varieties to choose from, and we grow around 3 of them on our farm: 
1. Genovese type. Pictured to the left, these are the classic Italian variety. Best for making pesto or fresh cooking. 
​2. 

Nutrition:
Purslane contains the highest non-animal based source of Omega 3 fatty acids, especially alpha-linolenic acid. One cup of it contains 400 mg worth! It also contains vitamins C (when eaten fresh), some B vitamins, and many antioxidents. It's cooling and supportive of the bladder, large intestine, and liver. 

​Storage:
Purslane needs high levels of moisture to retain its crisp texture, and needs to be used sooner for best results. Store in the fridge with a moist cloth in a waterproof container for 2-3 days.

Use:
We prefer purslane raw, partly because it comes during the heat of the season and who wants to eat hot food on a hot day??? But also because we enjoy the succulent texture of the herb, which doesn't stand up to heat. The steams can also get a little more chewy if you cook it too hard. 

Fresh: 
Simply chop up the plant whole, minus the roots. The stems are just as tender and juicy as the leaf! Works great in salads, smoothies, or on sandwiches.

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
Our own experience!

V​egetable Profile: (Cucurbita pepo) 
​ 
Description:
Nothing says summer like some colorful, tender-fleshed summer squash to brighten up your plate. And like many things, the flavor of locally grown, fresh harvested summer squash towers over the often floppy, sad summer squash you find in the grocery store out of season and shipped thousands of miles to the store shelf. We grow many varieties, including zucchini, yellow zucchini, yellow crookneck, Italian zucchini, and patty pan. 

Nutrition:
Similar to its relative the cucumber, summer squash nourishes the stomach, spleen, large intestine, and liver. It's a cooling, hydrating vegetable with some carotenes and possible protective qualities against cancer. 

​Storage:
Summer squash have the softest, most delicate skin of any of its squash relatives, so store it carefully in the crisper to prevent bruising or softening of texture. Use within 3-4 days.

Use:
Young summer squash can be sauteed or steamed lightly in butter or olive oil. Simply remove the stem and chop the rest.
If you have a ripe summer squash, they work well for baking. Simply cut in half, scoop out the seeds, prick the skin with a fork, and stuff with tomatoes and cheese (or a stuffing of your choosing). Bake at 350 degrees or until tender. 

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: Kohlrabi (Brassica oleracea gongylodes)
​ 
Description:
Don't let the strange appearance of kohlrabi turn you off! This vegetable is a favorite on this farm, and has been for generations of Eastern Europeans until the advent of the potato. It forms a bulb (or corm) at the base of the stem, and has a sweet, mild flavor when skinned and chopped. It's from the brassica, or cabbage, family. It also has edible dark leafy greens. We grow both green and purple varieties.

Nutrition:
Because kohlrabi can be cooked like starchy tubers and root vegetables without the high carb content, it helps to stabilize blood sugar. It also contains potassium and vitamin C.

​Storage:
Kohlrabi is considered a storage crop, so the bulb can keep in the fridge for up to a few weeks. If you're keeping it that long, it's best to keep the leaves attached at the base, otherwise moisture will escape and the corm will lose its crunch. Leaves can be stored like kale: place in a water proof container in the fridge and use within 4-5 days.

Use:
First, remove the leaf stalks.
Then, using a vegetable peeler or sharp knife, carefully peel the fibrous skin around the corm. 
Then, chop the peeled corm to the desired size and use as you would potato. 
The corm also lends itself well to pickling and fermenting! 
Leaves: use as you would kale. 

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: Kohlrabi (Brassica oleracea gongylodes)
​ 
Description:
Don't let the strange appearance of kohlrabi turn you off! This vegetable is a favorite on this farm, and has been for generations of Eastern Europeans until the advent of the potato. It forms a bulb (or corm) at the base of the stem, and has a sweet, mild flavor when skinned and chopped. It's from the brassica, or cabbage, family. It also has edible dark leafy greens. We grow both green and purple varieties.

Nutrition:
Because kohlrabi can be cooked like starchy tubers and root vegetables without the high carb content, it helps to stabilize blood sugar. It also contains potassium and vitamin C.

​Storage:
Kohlrabi is considered a storage crop, so the bulb can keep in the fridge for up to a few weeks. If you're keeping it that long, it's best to keep the leaves attached at the base, otherwise moisture will escape and the corm will lose its crunch. Leaves can be stored like kale: place in a water proof container in the fridge and use within 4-5 days.

Use:
First, remove the leaf stalks.
Then, using a vegetable peeler or sharp knife, carefully peel the fibrous skin around the corm. 
Then, chop the peeled corm to the desired size and use as you would potato. 
The corm also lends itself well to pickling and fermenting! 
Leaves: use as you would kale. 

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: Frisee (Chicorium endiva)
​ 
Description:
Frisee is a type of chicory, which hails from the Aster family of dandelion and lettuce. It grows wild in Europe, Asia, and North America. Its signature bitter leaves have been used in salad and in medicine for thousands of years. Cultivated frisee is the tamest of all chickories, offered as a seasonal green with tender, moist, and crunchy leaves.

Nutrition:
Frisee is cooling to the body. It supports healthy circulation and blood production. It tonifies the gall bladder, liver, and skin. Its bitter taste comes from intybin, a metabolic stimulate that encourages bile production and aids digestion. It also contains inulin, which helps regulate blood sugar. Frisee is also a good source of calcium and potassium. 

​Storage:
Store like lettuce: in a water-proof container in the fridge for 3-4 days.

Use:
Excellent in fresh salad, or lightly braised. 

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: Purslane (Portulaca oleracea) 

Description:
Purslane is a traditional herb known for its culinary and medicinal qualities in Asia, Central America, and Europe. It's a relative to the succulent garden flowers known as Portulaca. It's a low growing, heat loving, branching succulent with edible stems, leaves, and flowers. It has a mild salty, sour taste and nice crunch.

Nutrition:
Purslane contains the highest non-animal based source of Omega 3 fatty acids, especially alpha-linolenic acid. One cup of it contains 400 mg worth! It also contains vitamins C (when eaten fresh), some B vitamins, and many antioxidents. It's cooling and supportive of the bladder, large intestine, and liver. 

​Storage:
Purslane needs high levels of moisture to retain its crisp texture, and needs to be used sooner for best results. Store in the fridge with a moist cloth in a waterproof container for 2-3 days.

Use:
We prefer purslane raw, partly because it comes during the heat of the season and who wants to eat hot food on a hot day??? But also because we enjoy the succulent texture of the herb, which doesn't stand up to heat. The steams can also get a little more chewy if you cook it too hard. 

Fresh: 
Simply chop up the plant whole, minus the roots. The stems are just as tender and juicy as the leaf! Works great in salads, smoothies, or on sandwiches.

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
Our own experience!

V​egetable Profile: Chard (Beta vulgaris var. cicla)
​ 
Description:
Chard is sibling to beets, having been developed for its broad leaves and crunchy stems rather than its root. It originated in the Mediterranean region, and is a member of the Amaranth botanical family. It has a salty, bitter flavor akin to spinach. It's an exceedingly tender, dark leafy green. 

Nutrition:
Chard supports healthy blood production by nourishing the stomach, spleen, large intestine, lungs, and liver. It is high in minerals and carotene antioxidants. When eaten fresh it contains vitamin C. When cooked, its calcium and magnesium becomes readily available. It has a cooling action and helps soothe inflammation. 

​Storage:
Chard is somewhat delicate, dramatic even - if allowed to wilt, it will do so quick. It stores best in a water-proof container in the fridge for 3-4 days. It also freezes well for cooking. 

Use:
Best when sauteed with olive oil or bacon grease, soy sauce, and garlic! pairs well with eggs, chicken, tempeh, or pork. You can also finely chop it and add it like confetti to a salad! 

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!