Kale is a vegetable with green or purple leaves, in which the central leaves do not form a head. It is a member of the Mustard, also known as the Cabbage, family. Kale can be curly, flat, or even have a bluish tint mixed in with the green. This week we have curly kale from Shawn’s Farm.

Depending on the variety, kale can sometimes be spicy or a bit sweet, and usually slightly bitter. In general, kale offers an earthy flavor with a nutty sweetness that is accentuated when cooked. Kale is rich in antioxidants and packed with vitamins A, C, E, K and B, as well as minerals like iron and calcium. Kale is a great source of fiber and contains a fair amount of protein.

Preparation and Storage

Kale is incredibly versatile in the kitchen and can be enjoyed raw or cooked. Young kale leaves add an earthiness to raw salads, and mature kale is one of the few leafy greens that doesn’t shrink much when cooked. Try it sautéed, roasted, stewed, or even baked into kale chips. Or try it raw in juices and smoothies.

• To prep mature kale – first remove the tough fibrous stems. Hold the stem and strip the leaves along the stem away from you. If preferred, you can cut the leaf into thin, confetti-like ribbons. 
• A quick massage with olive oil, lemon juice, and salt can break down the cellulose structure of kale. This gives a slightly sweeter, silkier kale to add to salads. 
• To store – wrap the leaves in a loose bundle, cover with a paper towel or a thin cotton towel (to absorb excess moisture) and store in a large, sealable bag in the crisper for up to a week.

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Green beans make it onto the list of “world’s healthiest foods.” They are also known as string beans, snap beans, snaps, and French beans. The green bean originated in Central and South America and there’s evidence that it has been cultivated in Mexico and Peru for thousands of years.

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

Green beans can be eaten raw, steamed, boiled, stir-fried or baked. They can also be pickled, like cucumbers. Green beans are common in soups, stews, and casseroles. The most common cooking method is to boil. 

• Always wash produce before cooking and eating. 
• Trim/pinch the stem and tail off if preferred.
• 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 an ice bath for one minute after cooking.

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Lychee season, which usually runs from May to August in Hawaii, is upon us! The first lychee plant brought to Hawaii was imported from China in 1873 by Mr. Ching Chock and planted on the property of Mr. Chun Afong. Because it does best in warm, humid climates, lychee thrived in Hawaii. This popular fruit, sometimes known as litchi or lichi, is a part of the soapberry family. The large, long-lived, evergreen tree produces red or pale orange fruits with a tough, “bumpy,” easily peeled skin resembling large raspberries. Each contains a juicy, translucent white, and gelatinous fruit with a distinctive, sweet, slightly acidic fragrance and flavor, comparable to grapes.

Lychee is known as the “queen of fruits” because it’s packed with an abundance of nutrients that are anti-inflammatory (flavanol), can boost the immune system (vitamin C), regulate blood pressure (potassium and sodium), improve digestion (water + fiber), and promote cardiovascular health (antioxidants).

Preparation

Peel the skin and eat the white flesh around the seed.

Lychees keep well, offering perhaps better-than-fresh quality after a few weeks of storage. They turn brown, which sometimes indicates increased sweetness.

Dried lychees are larger but similar to raisins, and a prized delicacy in some countries. Sealed well, they can be stored for as long as a year. Fresh or dried, lychees can be chopped into fruit or green salads. Stuffed lychees are popular with cream cheese and nuts.

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Zucchini – a sign that summer is here! This summer squash, like all squash plants, originated in the Americas. Europeans liked it so much, they brought the plants to grow and cultivate back home. It was in Italy where the modern-day zucchini came to be and it was called zucchino, or little squash. Courgette, French for zucchini, is the word used in France and British-English speaking countries. In the 1920s, Italians brought zucchini back to America and it is a beloved summer squash all over the world.

In Hawaii’s temperate climate, zucchini grows pretty well all year round – but they’re in full force these summer months. This week, we’ve got an abundance of zucchini from Aloun Farms and they’re are as versatile as they are delicious!

Storage tips 

• Be gentle with zucchini! Any nicks and scratches can cause it to deteriorate quicker. 
• Fresh zucchini stores well up to a week in a cool, dry place.
• Frozen zucchini can store well for up to a year. Just slice, steam or boil for 3 minutes, and store in an airtight container.
• Only wash your zucchini right before using it.

Steam, boil, stew, bake, shred, grill, deep fry, stir-fry, or spiralize into noodles (zoodles) – there’s no shortage of ways to enjoy eating zucchini. Even the edible golden flower of this plant is a delicacy, usually eaten fried or stuffed. Zucchinis contain useful amounts of folate, potassium, and vitamin A, so you can feel good about eating them, too.

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We’ve got some beautiful, tasty Maui eggplant from Mahi Pono this week. What a treat! Mahi pono is working to transform former sugar cane fields in Central Maui into diversified agriculture. O’ahu Fresh has sourced crops like broccolini, potatoes, kale from Mahi Pono. But back to eggplant…

The name was first recorded in the 18th century, because of the white, egg-shaped varieties of this plant. It’s color and shape earned it the additional nicknames vegetable egg, and garden eggs. In more English and European countries, eggplants are also known as aubergine.

Eggplants are a member of the nightshade family, along with tomatoes, sweet peppers, and potatoes. Because of eggplant’s ability to absorb oils and flavors into its flesh through cooking it’s an eggs-cellent and useful ingredient in many dishes.

Storage tips

The sooner you use your eggplant, the better. It’s a delicate food that doesn’t store well for long periods of time. Eggplant is tropical in origin, so it does not bode well in extreme cold. Fifty degrees is an ideaI temperature. Store eggplant in a cool, dry area and if you can, avoid putting it in the refrigerator. If you must after a couple of days, wrap it in a paper towel and place it in the warmest section of the fridge. When storing cut eggplant – wrap it either in plastic, or put it in a glass container. To avoid oxidation, drizzle some lemon juice over the exposed flesh before storing it in the refrigerator.

Why we love Eggplants

Eggplants provide a good amount of fiber, vitamins and minerals in a few calories. They are high in anthocyanins, a pigment with antioxidant properties that can protect against cellular damage. It’s a versatile ingredient that’s easy to add into your diet. Try grilling, baking, braising or cooking and pureeing your eggplant into a dip!

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