Specialty Items Items that you can purchase to add to your market bag.
Information on and pictures of the produce, fruits, and vegetables that will be in your market bag.
Fruit
Papaya: There are a wide variety of papayas grown and available in Hawaii. Papayas are high in fiber and anti oxidants such as beta carotene and vitamins C & E, as well as vitamins A & B, potassium, and calcium.
Apple Banana: Apple bananas are smaller and sweeter than a regular banana. They are high in vitamins and potassium and are easily used in smoothies, fruit salads, and bread.
Pineapple: Although the exact date for the start of pineapple cultivation in Hawaii is in dispute, it is known that some experimentation in growing the fruit occurred in the early 1800s. In 1901 James Dole began growing pineapple commercially and incorporated the Hawaiian Pineapple Company. Since then it seems that pineapples have become the symbol of Hawaii’s tropical food market and although larger commercial businesses have left the state, there are still small scale growers of this iconic fruit.
Tangerine: Tangerines are a citrus fruit, related to the Mandarin orange. They are smaller and sweeter than oranges and tend to peel more easily. They can be eaten peeled or in salads or desserts.
Longan (Dragon Eyes): Longan is a sweet fruit native to southern China. The fruit is peeled and the flesh around the seed is eaten. It is sweet and very good when chilled. Longan can be eaten fresh but may also be found canned in syrup. Longan is commonly called Dragon Eyes.
Greens
Lettuces: Lettuce is most often grown as a leaf vegetable, and is commonly eaten raw in salads or as an addition to sandwiches, tacos, & wraps. Lettuce can be divided into head or romaine lettuces; head lettuce includes butter, iceberg, and leaf varieties such as oak leaf. Romaine lettuce is also referred to as “Cos” and the leaves are much sturdier with a pronounced rib down the center. Lettuce is generally not tolerant of hot growing conditions (except for the Romaine types) and is harvested before it blooms, or “bolts”. Lettuce should be stored in the refrigerator and washed and dried before serving. A salad spinner or colander is a good way to dry the leaves without bruising them.
Swiss Chard: Chard is a large leaf with a slightly tough stem. It can be eaten raw when young or cooked when more mature. Ruby chard has red colored stalks but chard comes in many colors ranging from white to gold to orange. Store chard in a cool place & eat within a few days. It is a very good source of vitamins and minerals.
Spinach: One of the most popular greens available, spinach is an excellent source of many vitamins and minerals as well as calcium and iron. It grows year round and can be harvested as young or mature leaves. Spinach can be eaten raw or cooked. It should be stored in the refrigerator and eaten within a few days of harvest. Spinach needs to be washed well to remove sand and soil; a full sink of water to soak in then rinse works well, or a few spins in the salad spinner.
Arugula: Arugula is a spicy green also known as rocket. It is a popular addition to salads but also makes a great salad on it’s own, tossed with olive oil and balsamic vinegar and parmesan cheese. Arugula can be tossed with hot pasta or added to rice or risotto dishes towards the end of cooking.
Spring Mix: Spring mix is a variety of salad lettuces and greens that vary in color, texture, and flavor. It is also commonly called mesclun, field greens, or spring salad. This mix is great on it’s own or can be added to other lettuces for a varied salad. It is also a convenient mix to add to wraps or sandwiches and with eggs for brunch.
Kale: Kale is a member of the brassica family, which means that it is related to cabbage, broccoli, cauliflower, collard greens, and brussels sprouts. Kale is great in salads when young and tender, but can be cooked in many ways if you have larger older leaves. To prepare kale, wash it well and dry, then cut away the lower part of the stalk. Chop the leaves into bite size pieces.
Tatsoi: Tatsoi is an Asian green that is related to kale and brussel sprouts; it is a member of the brassica family and has a spicy flavor, similar to mustard greens but milder. It is often eaten raw in salads but can also be sauteed or steamed and also added to soups. It is high in many minerals and vitamins and low in calories.
Vegetables
String Beans: String beans are called many names, from green beans to french beans to runner beans or snap beans. There are two major groups of green beans, bush beans and pole beans, which refers to the manner in which the beans are grown. Bush beans are grown with no support and are typically short plants producing the majority of the crop in a brief time period. Pole beans are much taller and need supports of some kind to wind around; they will produce for a longer time period than bush beans. Beans are eaten in many ways and are universal, almost every cuisine has adaptions for cooking them.
Long Beans: Similar in use to green beans, the long bean is of a different genus and is grown in sub tropical/tropical climates. It is common in Southeast Asia, Thailand, and parts of China. Long beans are also a good source of protein, vitamin A, and many minerals.
Long Eggplant: The raw fruit can have a somewhat bitter taste, but becomes tender when cooked and develops a rich, complex flavor. Salting and then rinsing the sliced fruit (known as “degorging”) can soften and remove much of the bitterness.
Kabocha Squash: A Japanese variety of winter squash, commonly called a Japanese pumpkin. It has an exceptional naturally sweet flavor, even sweeter than butternut squash. It is similar in texture and flavor to a pumpkin and a sweet potato combined. Like other squash-family members, it is commonly mixed in side dishes and soups or anywhere pumpkin, potato, or other squash would be. It is a common ingredient in vegetable tempura and can be made into soup. Kabocha is used in traditional Thai desserts and main courses.
Molokai Sweet Potatoes: A starchy, sweet tasting tuberous root that has been an Hawaiian staple for generations.
Tomato: A herbaceous, usually sprawling, plant in the nightshade family that is typically cultivated for its edible fruit. Savory in flavor, the fruit of most varieties ripens to a distinctive red color.
Japanese Cucumber: This vegetable is long and slender with a prickly skin distinguished by tiny white spines on a green background. Unlike the English cucumber, the Japanese variety has some seeds, though not as many as the common cucumber. Its flavor is mild and sweet. Refrigerate, tightly wrapped, for up to 1 week. Use as you would the common cucumber.
Pea Sprouts: Pea shoots are the choice leaves and tendrils of pea plants. Shoots are typically harvested from snow pea vines, although they can be from any type of garden pea. These are available in spring and occasionally early fall; they are tender and fragile and should be used very soon after purchase. They can be added to salads raw or stir fried and added to soups or eaten on their own. They are low in calories but high in vitamins and carotenes.
Herbs & Garnishes
Parsley: Parsley is a bright, green biennial herb, often used as a spice. Many dishes are served with fresh green chopped parsley sprinkled on top. Green parsley is often used as a garnish. The fresh flavor of the green parsley goes extremely well with potato dishes, with rice dishes, with fish, fried chicken, lamb or goose, steaks, meat or vegetable stews.
Cilantro: Cilantro is a popular herb in world cuisine and may be known by many different names, such as Chinese parsley, coriander greens, or cilantro (and various spellings of!). Almost the whole plant can be used and will be found in curries, salsas, pastes, and as toppings on salads, pizza, and roasted veggies. The seeds are the spice known as coriander.
Sprouts: Seeds that have been soaked, drained and then rinsed at regular intervals until they germinate, or sprout. This can be a semi-automated or fully automated process when done on a large scale for commercial use.
Nutritional Information Vitamin, protein, carbohydrate, caloric, and fat data on the foods you’re eating.
