Collards are very nutritious (high in vitamins K, A, and C, as well as calcium, iron and fiber) and have been linked to lowered cholesterol.

Preparation

Remove the stem from the bunch. Use your non-dominant hand to hold the leaves together. With your dominant hand, cut about 1 inch (2.5 cm) from the bottom of the stem, separating the leaves.

Soak the leaves in water. Add a little salt to the water. Salt is abrasive and helps in the process of scrubbing away dirt and impurities. Gently scrub the leaves with your hands and rinse.

Cut out the spine from each leaf. Lay each leaf out flat on the counter. Use a sharp knife to cut along the spine on each side, separating the leaf into two parts and completely removing the spine. Stack the leaves so the flat, cut sides all line up.

Roll the stack of leaves lengthwise. You may need to form several stacks to get tight rolls.

Cut the greens into ribbons. Slice each roll into 1 inch (2.5 cm) pieces. Separate the pieces with your fingers, letting them unravel into long strips.

Farms that grow collard greens

Recipes

Smoky Collard Greens

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

Preparation

Rinse the onion thoroughly under cool tap water. On a cutting surface, use a chef’s knife to slice off the stem and root ends. Remove the papery outer skins and cut the onion in half from the top end to the root end.

To Chop: Place each onion half, flat side down, on the cutting surface and make side-by-side vertical slices from stem end to root end. Holding slices together, cut across the slices, making tiny pieces.

Simple Ways to Cook Onions:

Saute:

In a large skillet or pan heat cooking oil or butter over medium-high heat until hot. Use about 1 tablespoon fat per onion. Add chopped or sliced onions and cook for 5 to 7 minutes or until tender, stirring frequently with a wooden spoon or heatproof spatula. If desired, cook a little longer until edges just start to brown. Remove from heat and use as desired.

Tip: The onions will cook more evenly if you don’t crowd them. Do stir frequently and keep an eye on the heat. If the heat is too high, the onions can burn.

Farms that grow sweet onion

Aloun Farms

Recipes

• Sweet Onion Relish

Beefsteak tomatoes are large, juicy tomatoes perfect for eating fresh from the harvest. Beefsteaks are typically wide tomatoes, but the more round types have a sweeter flavor.  These tomatoes are typically ripened on the vine, packing extra flavor and juice!

Preparation

Farms that grow beefsteak tomato

• Green Growers
• Twinbridge Farms

Recipes

• Tomato Basil Pasta Salad

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

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 sauteed, 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.

Check out this video:

Farms that grow kale

• Ho Farms
• Kahumana Organic Farms
• Pacific Gateway Center

Recipes

• Crunchy Dino Kale and Coconut Bowl
• Kale Caesar Salad
• Chocolate Mint Smoothie with Kale
• Kale and Eggplant Summer Pasta
• Kale with Onion, Celery & Tomato 
• Stir Fry Greens– Same method, but you can just use Kale!