News Archives - O‘ahu Fresh

This Week’s Bag Featuring Carrots- Week of January 11

January 11, 2021 by Anna

Oh how we love carrots! They are a funny little root crop so that you never know what you’re going to get until you pull them out of the ground! Usually orange in color, but sometimes they can be cosmic and come out purple, yellow, red or even white. Packed with health-promoting beta carotene, they promote good vision, especially night vision, and help combat health-damaging free radical activity.

Preparation

Since carrots are root crops, make sure you scrub them well to get an residual dirt off of them. Peeling off the skin is optional, I usually don’t because I’m lazy like that. Grab a knife and chop away! Or you can be more fancy pants like this guy!

Farms that grow carrots

Twinbridge Farms

Recipes

Carrot Nut Muffins

What else is in the bag?

Avocado
Twin Bridge Farms

Bok Choy
Kahumana Organic Farm & Cafe

Mixed Carrots
Twin Bridge Farms

Lettuce
Kunia Country Farms

Mixed Tomatoes
Sugarland

Non-GMO Papaya
Aloun Farms

Try out these recipes!

Carrot Pineapple Smoothie

Garlic Sautéed Swiss Chard with Egg and Avocado

Sauteed Bok Choy

Tandoori Carrots with Tumeric Spice and Yogurt

Udon Noodle Soup with Bok Choy and Poached Egg

This Week’s Bag Featuring String Beans – Week of January 4

January 4, 2021 by Anna

String beans, also known as green beans, make it onto the list of “world’s healthiest foods.” A member of the bean and legume category, these guys provide concentrated amounts of fiber, folate and minerals making them known to lower the risk of chronic diseases, such as type 2 diabetes, high blood pressure and coronary heart disease, among others. They are also a great source of vitamin K, vitamin C, manganese, vitamin B2 and B1, and copper.

Preparation

Most common cooking method is to boil. Always wash produce before cooking and eating. Bring water to a boil and add whole beans, cooking until bright green in color, about 5-7 minutes. The beans should be crisp and tender (al dente). Blanch in ice bath for one minute after cooking. Before eating, trim the stem off, and tail end off as well if preferred.

Farms that grow string beans

Ho Farms

What else is in the bag?

Bell Peppers
Sugarland

Citrus
OK Farms

Japanese Cucumbers
Ho Farms

Lettuce
Kunia Country Farms

String Beans
Ho Farms

Zucchini
Aloun Farms

Try out these recipes!

Baked Zucchini Fries

Red Potatoes & String Beans Saute

Sesame-Miso Cucumber Salad

Stuffed Green Peppers

This Week’s Bag Featuring Red Potatoes! – February 19th, 2018

February 19, 2018 by Faye Miguel

What we know as the potato is the edible tuber of a plant that is part of the nightshade family. All potatoes can be traced genetically to a single origin – a region of the Andes that is part of both Peru and the very north of Bolivia. Potatoes are the world’s fourth largest crop after rice, wheat and maize. There are over 4,000 varieties of potato and they are categorized into main groups: russets, whites, yellows (Yukons) and purples.

Preparation

Only the cooked tuber of this plant is edible as the leaves, flowers and fruit of the potato plant are highly toxic. Nutritionally, it is said that a human can live on diet of potatoes with only the addition of milk or butter (or any sources of vitamins A and D, the only two vitamins a potato lacks). Also, it contains minerals, fiber and of course carbohydrates.

– Always wash your potatoes well before cooking.

– Its a good idea to take a paring or any small fruit knife and carefully remove any “eyes” or bruises or cuts you see. The eyes are simply spots where the potato decided it might sprout a leaf, and sometimes the eyes can have a fibrous feel and bitter taste. Then peel or leave skin on if you want.

– Potatoes can be cooked and enjoyed every which way: boiled, fried, steamed, baked, roasted, mashed.

Farms that grow Potatoes

Twin Bridge Farms

What else is in the bag?

Punalu’u Ahupua’a Farms members check here for this week’s bag items.

Apple Bananas
Sugarland

Mixed Carrots
Twin Bridge Farms

Kale
Mahi Pono

Lettuce
Kunia Country Farms

Orange
Kamaaina Land Nursery

Non-GMO Papaya
Aloun Farms

Waialua Red Potatoes
Twin Bridge Farms

Try out these recipes!

Candied Carrots

Hawaiian Potato Salad

Pomelo Orange Smoothie

Stir-Fried Kale

This Week’s Bag Featuring Lettuce! – February 12th, 2018

February 12, 2018 by Diane O'Neal

Lettuce is a good source of vitamin A, folate, potassium and fiber!

Preparation

Step 1: Inspect your head of lettuce and remove any wilted or discolored leaves. These tend to be around the outside of the head of lettuce.

Step 2: Wash the romaine lettuce thoroughly, using cool running water. Get in between all of the different layers of lettuce leaves.

Step 3: Place the leaves in a salad spinner and use it to dry the leaves, or lay the wet lettuce leaves between layers of paper towels and allow the moisture to be soaked up.

Step 4: Tear the leaves with your hands into the size pieces that you desire, or leave the romaine leaves long for dishes such as Caesar salads.

Farms that grow Lettuce

Hawaii Green Energy

What else is in the bag?

Punalu’u Ahupua’a Farms members check here for this week’s bag items.

Hakurei Turnip
Kahumana Organic Farm & Cafe

Lettuce
Kunia Country Farms

Mixed Tomatoes
Sugarland

Orange
Kamaaina Land Nursery

Mixed Salad Greens
Kahumana Organic Farm & Cafe

Zucchini
Aloun Farms

Try out these recipes!

Baby Greens with Cider Vinaigrette

Miso Glazed Hakurei Turnips

Parmesan Roasted Zucchini

Romaine Lettuce Wraps

This Week’s Bag Featuring Bok Choy! – February 4th, 2018

February 5, 2018 by Diane O'Neal

Bok Choy is a type of Chinese cabbage. Chinensis varieties do not form heads; instead, they have smooth, dark green leaf blades forming a cluster reminiscent of mustard or celery. Bok Choy contains tons of Vitamin A and a strong amount of Vitamin C. Actually, chinese cabbage was ranked second for nutrient density out of 41 “powerhouse” fruits and vegetables in a peer-reviewed US Center for Disease Control study.

Preparation

First, trim off the bottom of the stalk and discard. Wash the bok choy under cold water. Dirt tends to collect toward the base of the stems so make sure you run water through that area.

Separate the leaves from the stems with a sharp knife, making two piles. Cut the stems into 1/2 inch pieces. Since the leaves cook more quickly than the stems, you’ll want to stir-fry them first. Add to any stir-fry – the stems will take about six minutes to cook and the leaves about three.