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 

Preparation

Farms that grow choy sum

Recipes

Chinese mustard greens, also known as gai choy in Cantonese, is a type of mustard plant. Chinese mustard greens are common green vegetables served as a side dish or appetizer. They are full of nutrition and low in carbs. You can braise, saute, blanch, or pickle them.

Chinese mustard greens are an excellent source of vitamins A, C, and K. They are high in antioxidants and fiber, help lower cholesterol, detox liver and blood, and packed with phytonutrients. Read more about their nutritional profile here.

Preparation

Because of their peppery and bitter mustard flavor, kai choy is often blanched in boiling water first to remove some of the bitter taste. The best way to clean these greens is to first, dice them into roughly 1-inch sections, and then thoroughly rinse them in running water.

To store, place the greens in a sealed bag or container and store for up to three days.

 

Dill is a herb in the celery family. Dill is native to southern Russia, western Africa, and the Mediterranean region. As a seasoning, it is commonly associated with Scandinavian and German cooking. However, it is the eponymous ingredient in dill pickles, and  is also often used in salad dressings, and fish dishes.

Preparation

Dill is best when used fresh.  It should be stored in the refrigerator wrapped in a damp paper towel or with its stems placed in a container of water. The fern-like leaves of dill are fragile so the herb doesn’t stay fresh for long even if stored properly. It can be stored frozen, either whole or chopped in an airtight container. Dill leaves can also be frozen in ice cube trays covered with water or stock, these can used when preparing soups or stews.

Farms that grow dill

Ho Farms