The Sweet Potato (Ipomoea batatas) is one of the oldest vegetables known to mankind. Sweet potatoes originated in Central and South America, but archaeologists have found proof through prehistoric remnants that the sweet potato was grown in Polynesia before western exploration, according to radiocarbon dating. Current thinking is that it was brought to central Polynesia around 700 AD, possibly by Polynesians who had traveled to South America and back, and spread across Polynesia to Hawaii and New Zealand from there.  

The sweet potato is not a potato, and it is not a yam! They’re far higher in nutrients than many people realize too, though shouldn’t be eaten as the only vegetable. Consider the sweet potato high in fiber, Vitamin A, Vitamin C, Manganese, among many others. It can help boost brain function, stabilize blood sugar, enhance immune system, and it promotes vision health.

Preparation

The simplest way you can prepare a sweet potato is by first heating the oven to 400° F. Pierce each sweet potato several times with the tines of a fork. Place the sweet potatoes on a rimmed baking sheet lined with foil. Bake until tender, about 45 minutes. Make a slit in the top of each sweet potato. 

Farms that grow sweet potato

Recipes

Baked Sweet Potato Fries 

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The fruit has distinctive ridges running down its sides (usually five but can sometimes vary); in cross-section, it resembles a star, hence its name. The entire fruit is edible and is usually eaten out of hand. They may also be used in cooking and can be made into relishes, preserves, and juice drinks.

Preparation

Simply wash the fruit, cut crosswise to get the star shape, and eat.  Starfruit can be eaten out-of-hand because the fruit is entirely edible. The fruit is also commonly used in salads, cakes, jams, jellies, cocktails or to garnish food dishes.  Starfruit is ripe when they are firm and have a yellow skin.

Farms that grow Starfruit

• Kamaaina Land Nursery

Recipes

• Star Fruit Chips

 

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The baby carrot is not to be mistaken with the baby-cut carrot. The baby-cut carrot is created from larger deformed carrots, and come in uniform shape, pre-peeled. The baby carrot is actually a smaller carrot in size, harvested when the carrot is less mature. Some say that the younger carrot is often sweeter and more tender than a full grown, which has led to cultivars that are grown to this stage with intention. Carrots are a great source of antioxidant beta-carotene. They’re also noted as being great for cardiovascular health and eye health.

Preparation
Treat these guys the same way you would a larger carrot. Wash well. Some prefer to peel prior to cooking. Common and easy cooking methods are to boil, steam, roast, or sautee. Boil or steam will cook until crisp and tender. Roast and sautee will cook until easily pierced with a fork.

Farms that Grow Baby Carrots
Ho Farms

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Dragon Fruit, also called Pitaya, is indigenous to the Americas. Today the cactus vine is grown around the world in sub-tropical areas for its beautiful fruits. The fruit’s texture is often compared to the kiwifruit because of it’s small, black, crunchy seeds. The taste of dragon fruit is sometimes described as bland though it is refreshing and mildly sweet. It has versatile uses in deserts, smoothies, sorbets, salads and as a fresh fruit.

Preparation:

The fruit can be sliced lengthwise and the flesh scooped out or it can be quartered and the leathery skin can be peeled back. Eat only the flesh, not the peel which is bitter.

Farms that grow Dragon Fruit:

Local Harvest

 

 

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Kabocha is a variety of winter squash, often referred to as a Japanese pumpkin. It’s sometimes described as a cross between sweet potato and pumpkin in flavor and texture. It’s sweet taste, velvety texture, massive offering of nutritional benefit and versatility, make it a prized staple vegetable in Japan. You can substitute it within recipes that call for acorn and butternut squash or pumpkin. Most forward nutritients are beta carotene, vitamin C, iron, and potassium with smaller amounts of B vitamins, folic acid and calcium.

How to select a Kabocha:

The two things to look for are weight and color. Skin should be a rich, deep green and it should feel heavier than expected. Ripeness is indicated by golden speckling and stripes on the exterior.

How to prepare Kabocha:

Carefully slice the entire squash in half, keeping in mind that it’s dense and might be difficult to cut. Like other squashes, you’ll want to scoop out the pulp and seeds, leaving the meat behind. From here you can slice it into wedges for roasting, simmering, pureing, or baking. You can also grate it to add texture to breads or other baked dishes and desserts. The skin is ok to leave on.

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