Swiss chard is a beet that is grown for its deep green leaves instead of its root. Swiss Chard is known by many names around the world including silverbeet, spinach beet, perpetual spinach, bright lights, crab beet, and seakale beets. In South Africa it is simply called spinach, but in the Americas, it’s most common nickname is chard. It also contains more minerals than most other greens and is very high in fiber.

Swiss chard is highly nutritious and is a good source of several vitamins. It’s very low in calories, or only about 19 calories per 100 grams of fresh, raw leaves. It’s an excellent source of vitamin C, a recommended source of vitamin K, omega-3 fats, vitamin A, and flavonoid antioxidants such as beta carotene, alpha carotene, lutein, and zeaxanthin. It’s also a great source of B-vitamins such as folate, niacin, vitamin B6 (pyridoxine), thiamin, and pantothenic acid, which are all essential for cellular metabolism to function optimally.

Preparation

Before you cook the chard, you’ll need to wash it. The first thing you should do is wash it well, by rinsing it in a sink full of cold water. You can even drain the water and repeat, unless the chard is free of dirt. If you got the chard at a farmers’ market, it will be extra fresh and more likely to have dirt on it, so wash thoroughly. Don’t wash the chard until right before you’re going to cook it, or it will wilt.

Decide whether to separate the chard or leave it whole. Small leaves of Swiss chard can be left whole or added to salad, and larger leaves with thin ribs can also be left whole for cooking. But if you’re cooking Swiss chard with thick ribs, then you should separate the ribs from the leaves by tearing the leaves away from the ribs, because the ribs will need to cook for a few more minutes since they are tougher than the leaves.

Farms that grow Swiss Chard

Ho Farms

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The tangelo is a citrus hybrid of tangerine and pomelo or grapefruit, and is sometimes referred to as a honeybell. The first known cross was made in Florida in 1897.  Roughly the size of a human fist and with a characteristic knob at the neck, the tangelo is known for it’s sweetness, tart aftertaste (thanks to it’s grapefruit lineage) and juiciness. Typically seedless, it has a rind similar in thickness to an orange but has a loose peel that is easy to remove. It’s another stellar addition to the citrus family, with a flavor and experience that could convert even the most skeptical citrus fence-sitters.

Tangelos are rich with fiber and packed with flavonoids, vitamin C, vitamin B6,  folic acid and potassium, making them a healthy breakfast food or snack throughout the day.

Preparation

Tangelos can be enjoyed fresh, juiced, or their rind can also be zested. Try adding a few tangelo segments to a salad for an unexpected treat. They are also great as additions to desserts, especially a fruit salad or as a sorbet.

Farms that grow tangelo

OK Farms

Kamaaina Farms

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Butternut Squash is a vine growing gourd sometimes referred to as a butternut pumpkin (likely because of it’s similar taste).  Comparative to pumpkins, they’re much smaller and their difference in shape yields more flesh. They’re typically known as a winter squash variety, although here in Hawai’i the butternut squash grows well in many seasons.

Though often considered and treated as a vegetable, butternut squash is actually a fruit! The common confusion may be a result of it’s versatility in cooking. These squash are great roasted, sautéed, toasted, puréed for soup, and mashed for casseroles, just like other hearty vegetable favorites. As they ripen, they grow deeper orange in color, and sweeter and richer in flavor.  It’s flesh is full of vitamin A, C and E, and it’s seeds a great source of protein and heart-healthy fats. It’s also a fiber, magnesium, and potassium as well.

Preparation

There are so many ways to enjoy butternut squash.  It is equally delicious as a savory dish or sweet treat.  The fruit is prepared by removing the skin, stalk, and seeds.  However, the seeds are edible, either raw or roasted, and the skin is also edible and softens when roasted. One of the most common ways to prepare butternut squash is roasting. To do this, the squash is cut in half lengthwise, lightly brushed with cooking oil, and placed cut side down on a baking sheet. It is then baked for 45 minutes or until it is softened. Once roasted, it can be eaten in a variety of ways.

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Zucchini, like all members of the squash family, are native to the Americas. But in a surprising twist, the varieties of squash typically called “zucchini” were actually developed much later in Italy following their introduction from the Americas. They are known for their high levels of manganese and Vitamin C, and dietary fiber, as well as a long list of other vitamins and nutrients. For this reason, they’re recommended for women during pregnancy, to help maintain men’s health, helps maintain a healthy weight, and in general, keeps you protected against a variety of diseases when consumed with regularity. Zucchini for the win!

While zucchini is technically a fruit, it’s typically treated as a vegetable when cooking, because it compliments warm, cooked dishes so well. But the zucchini experience isn’t limited – there  are many ways to eat the fruits both cooked and raw. Almost all parts of this squash are edible, including the flesh, skin, and seeds. Young squash, around 8in in length, are optimum for softness and flavor.

 

Preparation:

The skin is left in place on the fruit. Zucchini require little more than quick cooking. They can be prepared in a variety of techniques including steamed, boiled, grilled, stuffed and baked, barbecued, fried, etc. They can also be baked into a bread or cake. Zucchini can also be enjoyed raw, sliced or shredded in salads or lightly cooked.

Farms that grow Zucchini:

Local Harvest, Maale’a Farms

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Arugula, also known as rocket, is a bite-sized leafy green packing a hearty tangy flavor. It’s actually a part of the cruciferous vegetable family, along with broccoli, kale and brussels sprouts, and contains many of the same benefits as it’s family members, particularly high nitrate levels. High intakes of dietary nitrate have been shown to lower blood pressure, reduce the amount of oxygen needed during exercise and enhance athletic performance.  Use it as the starring green in a fresh salad, as the base for a homemade pesto, wilted in your next rice or pasta dish, or on top of a freshly baked pizza to add extra texture, nutrients and a subtle spiciness.

Preparation

Wash and dry arugula thoroughly! There are lots of ways you can use arugula, and wilting it is super easy! Check out the recipes below.

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