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.

Tips for Storing

Does your bak choy look a little sad and wilted? Refrigeration and transit can dehydrate these greens. Cut the ends off and stick the bunch in a cup of water. Leave it on the counter for a bit and they will come back to crispness – like magic! Store in a plastic bag / container in the fridge.

Farms that grow bok choy

Kahumana Organic Farm

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Honeydew, not dissimilar to cantaloupe, is a melon family fruit and is typically pale green, with sweet and juicy flesh. Per half cup, it only has 60 calories, yet these little guys are packed with tons of vitamins and minerals including copper, potassium, B and C vitamins, and a mentionable source of fiber, with 1.4g per serving.

Preparation

Cut in half with a chef’s knife or other utensil. Scoop out the interior seeds, slice into wedges and remove the rinds. Can serve as wedges or cut up into smaller cubes.

Farms that Grow Honeydew

• Aloun Farms

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The pineapple is an amazing low-calorie, fat free, cholesterol free, low-sodium fruit that is one of very few edible members of the bromeliad family. Its formation is curious in that each scale of the pineapple is actually an individual berry, and these berries fuse together around the central core of the fruit. When it comes to their nutrition content, pineapples contain high amounts of Vitamin C, manganese, and are a great aid for digestion because of the dietary fiber they offer. It’s also a great source for energy, thanks to its thiamin content, which is a variety of B Vitamin.

Preparation

1. Lay the fruit on its side and, grasping it firmly with one hand, slice off the leafy crown and the base with a large, sharp knife.
2. Stand the pineapple on end and slice off the prickly rind in seven or eight downward strokes, cutting deep enough each time to remove the eyes.
3. Divide the fruit into quarters, and cut the triangular section of core away from each quarter.
4. Lay each quarter on its side and slice it crosswise into wedges of the desired thickness.

If you want rings, you are going to have to get a Corer tool so that you can remove the core!

Farms that grow Pineapples

Maui Pineapple Company

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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. Its 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 nutrients 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.

Farms that grow Kabocha:

Aloun Farms

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Okra

Originally from Africa, okra is now widely used in cuisines such as Caribbean, Creole, Cajun and Indian. Ridged along its length, the green, slightly fuzzy pod contains rows of edible seeds that release a sticky liquid when chopped and cooked, which has led to it being used to thicken soup and stew recipes, such as Cajun gumbo, but it’s also served whole as a side dish. Its flavor is quite subtle, so it benefits from being cooked with strong, spicy ingredients!

Preparation

Wash and dry. If you are serving the okra whole as a side dish, and don’t want the liquid to be released during the cooking, trim around the stalks in a cone shape, so that the pod isn’t pierced. If you do want to release the liquid, chop or slice thickly or thinly, according to your recipe.

Farms that grow Okra

Ho Farms

Recipes 

Grilled Okra and Tomato Skewers 

Sauteed Okra and Tomatoes

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