Food of the week

Asparagus officinalis is a spring vegetable, a flowering perennial plant species in the genus Asparagus. It was once classified in the lily family, like its Allium cousins, onions and garlic, but the Liliaceae have been split and the onion-like plants are now in the family Amaryllidaceae and asparagus in the Asparagaceae. Asparagus officinalis is native to most of Europe, northern Africa and western Asia, and is widely cultivated as a vegetable crop.

Asparagus is a herbaceous, perennial plant growing to 100–150 centimetres (39–59 in) tall, with stout stems with much-branched feathery foliage. The “leaves” are in fact needle-like cladodes (modified stems) in the axils of scale leaves; they are 6–32 millimetres (0.24–1.3 in) long and 1 millimetre (0.039 in) broad, and clustered 4–15 together. The root system is adventitious and the root type is fasciculated. The flowers are bell-shaped, greenish-white to yellowish, 4.5–6.5 millimetres (0.18–0.26 in) long, with six tepals partially fused together at the base; they are produced singly or in clusters of 2–3 in the junctions of the branchlets. It is usually dioecious, with male and female flowers on separate plants, but sometimes hermaphrodite flowers are found. The fruit is a small red berry 6–10 mm diameter, which is poisonous to humans.

Plants native to the western coasts of Europe (from northern Spain north to Ireland, Great Britain, and northwest Germany) are treated as Asparagus officinalis subsp. prostratus (Dumort.) Corb., distinguished by its low-growing, often prostrate stems growing to only 30–70 centimetres (12–28 in) high, and shorter cladodes 2–18 millimetres (0.079–0.71 in) long. It is treated as a distinct species, Asparagus prostratus Dumort, by some authors. A remarkable adaptation is the edible asparagus, while in the Macaronesian Islands several species, (Asparagus umbellatus, Asparagus scoparius, etc.), are preserved the original form, a leafy vine; in the Mediterranean, the asparagus genus has evolved into thorny species.

Already about 20,000 years ago, asparagus was eaten near Aswan in Egypt. It has been used as a vegetable and medicine, owing to its delicate flavour, diuretic properties, and more. It is pictured as an offering on an Egyptian frieze dating to 3000 BC. Still in ancient times, it was known in Syria and in Spain. Greeks and Romans ate it fresh when in season and dried the vegetable for use in winter; Romans would even freeze it high in the Alps, for the Feast of Epicurius. Emperor Augustus reserved the Asparagus Fleet for hauling the vegetable, and coined the expression “faster than cooking asparagus” for quick action. There is a recipe for cooking asparagus in the oldest surviving book of recipes, Apicius’s third century AD De re coquinaria, Book III.

Asparagus drew little medieval attention until al-Nafzawi’s The Perfumed Garden celebrates its afrodisiacal power, which the Indian Ananga Ranga attributes to special phosporus elements that also counteract fatigue, and by 1469 it was cultivated in French monasteries. Asparagus appears to have been hardly noticed in England until 1538, and in Germany until 1542.

France’s Louis XIV had special greenhouses built for growing it. The finest texture and the strongest and yet delicate taste is in the tips, which points d’amour (“love tips”) were served as a delicacy to Madame de Pompadour. Asparagus became available to the New World around 1850, in the United States.

Only young asparagus shoots are commonly eaten: once the buds start to open (“ferning out”), the shoots quickly turn woody.

Asparagus is low in calories and is very low in sodium. It is a good source of vitamin B₆, calcium, magnesium and zinc, and a very good source of dietary fiber, protein, vitamin A, vitamin C, vitamin E, vitamin K, thiamin, riboflavin, rutin, niacin, folic acid, iron, phosphorus, potassium, copper, manganese and selenium, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.^{[citation needed]} The amino acid asparagine gets its name from asparagus, as the asparagus plant is rich in this compound.

The shoots are prepared and served in a number of ways around the world, typically as an appetizer or vegetable side dish. In Asian-style cooking, asparagus is often stir-fried. Cantonese restaurants in the United States often serve asparagus stir-fried with chicken, shrimp, or beef, and also wrapped in bacon. Asparagus may also be quickly grilled over charcoal or hardwood embers. It is also used as an ingredient in some stews and soups. In recent years, almost as a cycle dating back to early culinary habits, asparagus has regained its popularity eaten raw as a component of a salad.

Asparagus can also be pickled and stored for several years. Some brands may label shoots prepared this way as “marinated”.

Stem thickness indicates the age of the plant, with the thicker stems coming from older plants. Older, thicker stalks can be woody and peeling the skin at the base will remove the tough layer. Peeled asparagus will poach much faster, however. The bottom portion of asparagus often contains sand and dirt, so thorough cleaning is generally advised in cooking it.

Green asparagus is eaten worldwide, though the availability of imports throughout the year has made it less of a delicacy than it once was. In the UK however, the “asparagus season is a highlight of the foodie calendar”, beginning on April 23 and ending on Midsummer Day. As in the continental countries nearby, due to the short growing season and demand for local produce, asparagus commands a premium.

The second century physician Galen described asparagus as “cleansing and healing”.

Nutrition studies have shown asparagus is a low-calorie source of folate and potassium. Its stalks are high in antioxidants. “Asparagus provides essential nutrients: six spears contain some 135 micrograms (μg) of folate, almost half the adult RDI (recommended daily intake), 20 milligrams of potassium,” notes an article in Reader’s Digest.^{[citation needed]} Research suggests folate is key in taming homocysteine, a substance implicated in heart disease. Folate is also critical for pregnant women, since it protects against neural tube defects in babies. Studies have shown that people who have died from Alzheimer’s Disease have extremely low to no levels of folate. Several studies indicate getting plenty of potassium may reduce the loss of calcium from the body.

Particularly green asparagus is a good source of vitamin C. Vitamin C helps the body produce and maintain collagen, the major structural protein component of the body’s connective tissues.

“Asparagus has long been recognized for its medicinal properties,” wrote D. Onstad, author of Whole Foods Companion: A Guide for Adventurous Cooks, Curious Shoppers and Lovers of Natural Foods. “Asparagus contains substances that act as a diuretic, neutralize ammonia that makes us tired, and protect small blood vessels from rupturing. Its fiber content makes it a laxative, too.”

Water from cooking asparagus may help clean blemishes on the face if used for washing the face morning and night. From John Heinerman’s “Heinerman’s new Encyclopedia of Fruits and Vegetables”: “Cooked asparagus and its watery juices are very good for helping dissolve uric acid deposits in the extremities,(causes gout), as well as inducing urination where such a function may be lacking or only done on an infrequent basis. Asparagus is especially useful in cases of hypertension where the amount of sodium in the blood far exceeds the potassium present. Cooked asparagus also increases bowel evacuations.”

The top asparagus importers (2004) were the United States (92,405 tonnes), followed by the European Union (external trade) (18,565 tonnes), and Japan (17,148 tonnes).^[27]

China is the world’s largest producer: in 2005 (5,906,000 tonnes), at a large distance followed by Peru (206,030 tonnes), and the United States (90,200 tonnes).^[28][29] U.S. production was concentrated in California, Michigan and Washington. The annual production for white asparagus in Germany is 57,000 tonnes (61% of consumer demand). North-eastern Germany is also famous for its cultivation of asparagus

Kale or borecole is a form of cabbage (Brassica oleracea Acephala Group), green or purple, in which the central leaves do not form a head. It is considered to be closer to wild cabbage than most domesticated forms. The species Brassica oleracea contains a wide array of vegetables including broccoli, cauliflower, collard greens, and brussels sprouts. The cultivar group Acephala also includes spring greens and collard greens, which are extremely similar genetically.

Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties. Boiling decreases the level of sulforaphane; however, steaming, microwaving, or stir frying do not result in significant loss.  Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.  Kale is also a good source of carotenoids.

Until the end of the Middle Ages, kale was one of the most common green vegetables in all of Europe. Curly leafed varieties of cabbage already existed along with flat leafed varieties in Greece in the fourth century BC. These forms, which were referred to by the Romans as Sabellian kale, are considered to be the ancestors of modern kales. Today one may differentiate between varieties according to the low, intermediate, or high length of the stem, with varying leaf types. The leaf colors range from light green through green, dark green and violet-green to violet-brown. Russian kale was introduced into Canada (and then into the U.S.) by Russian traders in the 19th century.

During World War II, the cultivation of kale in the U.K. was encouraged by the Dig for Victory campaign. The vegetable was easy to grow and provided important nutrients to supplement those missing from a normal diet because of rationing.

Kai-lan, a separate cultivar of Brassica oleracea much used in Chinese cuisine, is somewhat similar to kale in appearance and is occasionally called “kale” in English.

Kales can be classified by leaf type:

• Curly leaved (Scots Kale)
• Plain leaved
• Rape Kale
• Leaf and spear (a cross between curly leaved and plain leaved Kale)
• Cavolo nero (also known as black cabbage, Tuscan Cabbage, Tuscan Kale, Lacinato and dinosaur Kale)

Because Kale can grow well into winter, one variety of Rape Kale is called ‘Hungry Gap‘, named after the period in winter in traditional agriculture when little could be harvested.

Kale freezes well and actually tastes sweeter and more flavourful after being exposed to a frost.

Tender kale greens can provide an intense addition to salads, particularly when combined with other such strongly flavoured ingredients as dry-roasted peanuts, tamari-roasted almonds, red pepper flakes, or an Asian-style dressing.

In the Netherlands it is very frequently used in a winter dish (a stamppot), as a traditional Dutch dish called boerenkool.

In Ireland kale is mixed with mashed potatoes to make the traditional dish colcannon. It is popular on Halloween when it is sometimes served with sausages. Small coins are sometimes hidden inside as prizes.

Kale is a very popular vegetable in China, Taiwan, and Vietnam, where it is commonly stir-fried with beef.

A traditional Portuguese soup, caldo verde, combines pureed potatoes, diced kale, olive oil, broth, and, generally, sliced cooked spicy sausage. Under the name of couve, kale is also popular in Brazil, in caldo verde, or as a vegetable dish, often cooked with carne seca (shredded dried beef). When chopped and stir-fried, couve accompanies Brazil’s national dish, feijoada.

In East Africa, it is an essential ingredient in making a stew for ugali, which is almost always eaten with kale. Kale is also eaten throughout southeastern Africa, where it is typically boiled with coconut milk and ground peanuts and is served with rice or boiled cornmeal.

A whole culture around kale has developed in north-western Germany around the towns of Bremen, Oldenburg and Hannover. There, most social clubs of any kind will have a Grünkohlfahrt (“kale tour”) sometime between October and February, visiting a country inn to consume large quantities of boiled kale, Kassler, Mettwurst and schnapps. These tours are often combined with a game of Boßeln. Most communities in the area have a yearly kale festival which includes naming a “kale king” (or queen).

Curly kale is used in Denmark and Holland, Sweden, to make (grøn-)langkål, an obligatory dish on the julbord in the region, and is commonly served together with the Christmas ham (Sweden, Holland). The kale is used to make a stew of minced boiled kale, stock, cream, pepper and salt that is simmered together slowly for a few hours. In Scotland, kale provided such a base for a traditional diet that the word in dialect Scots is synonymous with food. To be “off one’s kail” is to feel too ill to eat.

In Montenegro collards, locally known as rashtan is a favorite vegetable. It is particularly popular in winter, cooked with smoked mutton (kastradina) and potatoes.

In the Southern United States, Kale is often served braised, either alone or mixed with other greens, such as Collard, Mustard, or Turnip.

Kale is a very good source of iron, calcium, vitamin C, vitamin K and Carotenoids (which provide vitamin A). In Japan, kale juice (known as aojiru) is a popular dietary supplement.

The olive Olea europaea), is a species of a small tree in the family Oleaceae, native to the coastal areas of the eastern Mediterranean Basin (the adjoining coastal areas of southeastern Europe, western Asia and northern Africa) as well as northern Iran at the south end of the Caspian Sea.

Its fruit, also called the olive, is of major agricultural importance in the Mediterranean region as the source of olive oil. The tree and its fruit give its name to the plant family, which also includes species such as lilacs, jasmine, Forsythia and the true ash trees (Fraxinus). The word derives from Latin olīva which in turn comes from the Greek ἐλαία (elaía) ultimately from Mycenaean Greek, attested in Linear B syllabic script. The word ‘oil’ in multiple languages ultimately derives from the name of this tree and its fruit.

The olive tree, Olea europaea, is an evergreen tree or shrub native to the Mediterranean, Asia and Africa. It is short and squat, and rarely exceeds 8–15 metres (26–49 ft) in height. The silvery green leaves are oblong in shape, measuring 4–10 centimetres (1.6–3.9 in) long and 1–3 centimetres (0.39–1.2 in) wide. The trunk is typically gnarled and twisted.

The small white, feathery flowers, with ten-cleft calyx and corolla, two stamens and bifid stigma, are borne generally on the last year’s wood, in racemes springing from the axils of the leaves.

The fruit is a small drupe 1–2.5 centimetres (0.39–0.98 in) long, thinner-fleshed and smaller in wild plants than in orchard cultivars. Olives are harvested in the green to purple stage. Canned black olives may contain chemicals (usually ferrous sulfate) that turn them black artificially.

Olea europaea contains a seed commonly referred to as a pit or a rock.

The place, time and immediate ancestry of the cultivated olive are unknown. It is assumed that Olea europaea may have arisen from O. chrysophylla in northern tropical Africa and that it was introduced into the countries of the Mediterranean Basin via Egypt and then Crete or Israel, Syria and Asia Minor. Fossil Olea pollen has been found in Macedonia, Greece, and other places around Mediterranean, indicating that this genus is an original element of the Mediterranean flora. Fossilized leaves of Olea were found in the palaeosols of the volcanic Greek island of Santorini (Thera) and were dated about 37.000 B.P. Inprints of larvae of olive whitefly Aleurolobus (Aleurodes) olivinus were found on the leaves. The same insect is commonly found today on olive leaves, showing that the plant-animal co-evolutionary relations have not changed since that time.

The olive is one of the plants most often cited in western literature. In Homer’s Odyssey, Odysseus crawls beneath two shoots of olive that grow from a single stock, and in the Iliad, (XVII.53ff) is a metaphoric description of a lone olive tree in the mountains, by a spring; the Greeks observed that the olive rarely thrives at a distance from the sea, which in Greece invariably means up mountain slopes. Greek myth attributed to the primordial culture-hero Aristaeus the understanding of olive husbandry, along with cheese-making and bee-keeping. Olive was one of the woods used to fashion the most primitive Greek cult figures, called xoana, referring to their wooden material; they were reverently preserved for centuries. It was purely a matter of local pride that the Athenians claimed that the olive grew first in Athens. In an archaic Athenian foundation myth, Athena won the patronship of Attica from Poseidon with the gift of the olive. Though, according to the 4th-century BC father of botany, Theophrastus, olive trees ordinarily attained an age of about 200 years, he mentions that the very olive tree of Athena still grew on the Acropolis; it was still to be seen there in the 2nd century AD; and when Pausanias was shown it, ca 170 AD, he reported “Legend also says that when the Persians fired Athens the olive was burnt down, but on the very day it was burnt it grew again to the height of two cubits.” Indeed, olive suckers sprout readily from the stump, and the great age of some existing olive trees shows that it was perfectly possible that the olive tree of the Acropolis dated to the Bronze Age. The olive was sacred to Athena and appeared on the Athenian coinage.

The Roman poet Horace mentions it in reference to his own diet, which he describes as very simple: “As for me, olives, endives, and smooth mallows provide sustenance.” Lord Monboddo comments on the olive in 1779 as one of the foods preferred by the ancients and as one of the most perfect foods.

The leafy branches of the olive tree – the olive leaf as a symbol of abundance, glory and peace – were used to crown the victors of friendly games and bloody wars. As emblems of benediction and purification, they were also ritually offered to deities and powerful figures; some were even found in Tutankhamen’s tomb.

Olive oil has long been considered sacred; it was used to anoint kings and athletes in ancient Greece. It was burnt in the sacred lamps of temples as well as being the “eternal flame” of the original Olympic Games. Victors in these games were crowned with its leaves. Today, it is still used in many religious ceremonies.

Over the years, the olive has been the symbol of peace, wisdom, glory, fertility, power and pureness. The olive tree and olives are mentioned over 30 times in the Bible, in both the New and Old Testaments. It is one of the first plants mentioned in the Bible, and one of the most significant. For example, it was an olive leaf that a dove brought back to Noah to demonstrate that the flood was over. The Mount of Olives east of Jerusalem is mentioned several times. The Allegory of the Olive Tree in St. Paul’s Epistle to the Romans (which reappears in greatly expanded form in the Book of Jacob in the Book of Mormon) refers to the scattering and gathering of Israel. It compares the Israelites and gentiles to tame and wild olive trees. The olive tree itself, as well as olive oil and olives, play an important role in the Bible.

The olive tree and olive oil are mentioned seven times in the Quran, and the olive is praised as a precious fruit. Most notably, it is mentioned in one of the most famous verses of the Quran, Ayat an-Nur: “Allah is the Light of the heavens and the earth. The metaphor of His Light is that of a niche in which is a lamp, the lamp inside a glass, the glass like a brilliant star, lit from a blessed tree, an olive, neither of the east nor of the west, its oil all but giving off light even if no fire touches it. Light upon Light. Allah guides to His Light whoever He wills and Allah makes metaphors for mankind and Allah has knowledge of all things.” (Quran, 24:35). Olive tree and olive oil health benefits have been propounded in Prophetic medicine. The Prophet Mohamed is reported to have said: “Take oil of olive and massage with it – it is a blessed tree” (Sunan al-Darimi, 69:103).

The olive tree is native to the Mediterranean region and Western Asia, and spread to nearby countries from there. It is estimated the cultivation of olive trees began more than 7000 years ago. As far back as 3000 BC, olives were grown commercially in Crete; they may have been the source of the wealth of the Minoan civilization. The ancient Greeks used to smear olive oil on their bodies and hair as a matter of grooming and good health.

Theophrastus, in On the Nature of Plants, does not give as systematic and detailed an account of olive husbandry as he does of the vine, but he makes clear (in 1.16.10) that the cultivated olive must be vegetatively propagated; indeed, the pits give rise to thorny, wild-type olives, spread far and wide by birds. Theophrastus reports how the bearing olive can be grafted on the wild olive, for which the Greeks had a separate name, kotinos.

After the 16th century, the Europeans brought the olive to the New World, and its cultivation began in Mexico, Peru, Chile and Argentina, and then in the 18th century in California. It is estimated that there are about 800 million olive trees in the world today, and the vast majority of these are found in Mediterranean countries

The olive tree, Olea europaea, has been cultivated for olive oil, fine wood, olive leaf, and the olive fruit. The earliest evidence for the domestication of olives comes from the Chalcolithic Period archaeological site of Teleilat Ghassul in what is today modern Jordan.

Farmers in ancient times believed olive trees would not grow well if planted more than a short distance from the sea; Theophrastus gives 300 stadia (55.6 km/34.5 mi) as the limit. Modern experience does not always confirm this, and, though showing a preference for the coast, they have long been grown further inland in some areas with suitable climates, particularly in the southwestern Mediterranean (Iberia, northwest Africa) where winters are mild.

Olives are now cultivated in many regions of the world with Mediterranean climates, such as South Africa, Chile, Peru, Australia, and California and in areas with temperate climates such as New Zealand, under irrigation in the Cuyo region in Argentina which has a desert climate. They are also grown in the Córdoba Province, Argentina, which has a temperate climate with rainy summers and dry winters (Cwa). The climate in Argentina changes the external characteristics of the plant but the fruit keeps its original features.

Considerable research supports the health-giving benefits of consuming olives, olive leaf and olive oil (see external links below for research results). Olive leaves are used in medicinal teas.

Olives are now being looked at for use as a renewable energy source, using waste produced from the olive plants as an energy source that produces 2.5 times the energy generated by burning the same amount of wood. The same reference claims that the smoke released has no negative impact on neighbors or the environment, and the ash left in the stove can be used for fertilizing gardens and plants. The process has been patented in the Middle East and the US.

The Chickpea (Cicer arietinum) (also ceci bean, garbanzo bean, chana, sanagalu Indian pea, Bengal gram) is a legume of the family Fabaceae, subfamily Faboideae. Its seeds are high in protein and it is one of the earliest cultivated vegetables; 7,500-year-old remains have been found in the Middle East.  The name “chickpea” traces back through the French chiche to Latin cicer (from which the Roman cognomen Cicero was taken). The Oxford English Dictionary lists a 1548 citation that reads, “Cicer may be named in English Cich, or ciche pease, after the Frenche tonge.” The dictionary cites “Chick-pea” in the mid-18th century; the original word in English was chich, found in print in English in 1388, and taken directly from French.

The word garbanzo came to English as “calavance” in the 17th century, from Old Spanish (perhaps influenced by Old Spanish garroba or algarroba), though it came to refer to a variety of other beans (cf. Calavance). The Portuguese (?) arvanço has suggested to some that the origin of the word garbanzo is in the Greek erebinthos. But the Oxford English Dictionary notes that some scholars doubt this; it also mentions a possible origination in the word garbantzu, from Basque — a non-Indo-European tongue — in which it is a compound of garau, seed + antzu, dry.

Domesticated chickpeas have been found in the aceramic levels of Jericho (PPNB) along with Cayönü in Turkey and in Neolithic pottery at Hacilar, Turkey. They are found in the late Neolithic (about 3500 BCE) at Thessaly, Kastanas, Lerna and Dimini. In southern France Mesolithic layers in a cave at L’Abeurador, Aude have yielded wild chickpeas carbon dated to 6790±90 BCE.

By the Bronze Age, chickpeas were known in Italy and Greece. In classical Greece, they were called erébinthos and eaten as a staple, a dessert, or consumed raw when young. The Romans knew several varieties such as venus, ram, and punic chickpeas. They were both cooked down into a broth and roasted as a snack. The Roman gourmet Apicius gives several recipes for chickpeas. Carbonized chickpeas have been found at the Roman legion fort at Neuss (Novaesium), Germany in layers from the first century CE, along with rice.

Chickpeas are mentioned in Charlemagne’s Capitulare de villis (about 800 CE) as cicer italicum, as grown in each imperial demesne. Albertus Magnus mentions red, white and black varieties. Nicholas Culpeper noted “chick-pease or cicers” are less “windy” than peas and more nourishing.  Ancient people also associated chickpeas with Venus because they were said to offer medical uses such as increasing sperm and milk, provoking menstruation and urine and helping to treat kidney stones. Wild cicers were thought to be especially strong and helpful.

In 1793, ground-roast chickpeas were noted by a German writer as a coffee substitute in Europe.  In the First World War, they were grown for this use in some areas of Germany. They are still sometimes brewed instead of coffee.

The plant grows to between 20–50 cm (8–20 inches) high and has small feathery leaves on either side of the stem. Chickpeas are a type of pulse, with one seedpod containing two or three peas. It has white flowers with blue, violet or pink veins. Chickpeas need a subtropical or tropical climate with more than 400 millimetres (16 in) of annual rain.^{[citation needed]} They can be grown in a temperate climate but yields will be much lower.

There are two main kinds of chickpea:

• Desi, which has small, darker seeds and a rough coat, cultivated mostly in the Indian subcontinent, Ethiopia, Mexico, and Iran.
• Kabuli, which has lighter coloured, larger seeds and a smoother coat, mainly grown in Southern Europe, Northern Africa, Afghanistan, Pakistan and Chile, also introduced during the 18th century to the Indian subcontinent.

The Desi (meaning ‘country’ or ‘local’ in Hindi) is also known as Bengal gram or kala chana. Kabuli (meaning ‘from Kabul’ in Hindi, since they were thought to have come from Afghanistan when first seen in India) or safed chana is the kind widely grown throughout the Mediterranean. Desi is likely the earliest form since it closely resembles seeds found both on archaeological sites and the wild plant ancestor of domesticated chickpeas (Cicer reticulatum) which only grows in southeast Turkey, where it is believed to have originated. Desi chickpeas have a markedly higher fiber content than Kabulis and hence a very low glycemic index which may make them suitable for people with blood sugar problems. The desi type is used to make Chana Dal, which is a split chickpea with the skin removed.

Winter squash is a summer-growing annual vegetable, representing several species within the genus Cucurbita. It differs from summer squash in that it is harvested and eaten in the mature fruit stage, when the seeds within have matured fully and the skin has hardened into a tough rind. At this stage, most varieties of this fruit can be stored for use during the winter. It is generally cooked before eating.

In Australia, specific cultivars of squash that seem to have many features of the winter squash, except having distinctive dark green exterior and bright orange interior, are called pumpkins and sold and used as pumpkins.

Because squash is a frost-tender vegetable, the seeds do not germinate in cold soil. Most squash seed require a minimum soil temperature of 15 °C to germinate.  They are also easily destroyed by frost, thus they are planted after the soil is thoroughly warmed and all sign of frost has passed.

Winter squash can be harvested whenever the fruits have turned a deep, solid color and the skin is hard. Most of the crop is harvested in September or October (Northern Hemisphere), before heavy frosts hit the planting area. When cutting squash from the vine, two inches of stem should remain attached if possible. Cuts and bruises should be avoided when handling. Fruits that are not fully mature, have been injured, have had their stems knocked off, or have been subjected to heavy frost do not keep and should be used as soon as possible or be composted (watch for seedlings in the compost).

Winter squash is a low-calorie, good source of complex vegetable carbohydrates and dietary fiber.

It is an excellent source of vitamin A, a great source of vitamin C, potassium, dietary fiber and manganese, and a good source of folate, omega 3 fatty acids, vitamin B₁ (thiamin), copper, tryptophan, vitamin B6 (pyridoxine), vitamin B₃ (niacin) and vitamin B₅ (pantothenic acid).

It is also a source of niacin, iron and beta carotene. Usually, the darker the skin is, the higher the beta carotene content.

Chocolate in a new light

Sweets often get a bad rap, and for good reason, but there are some sweets that are worth a second look; not surprisingly chocolate is one of them. A recent study of over 33,000 Swedish women found that the more chocolate women said they ate, the lower their later risk of stroke. The results of this study add to a growing body of evidence linking cocoa consumption and cardiovascular health. Other studies have demonstrated a blood pressure lowering affect as well as LDL lowering affect of consuming cocoa – both risk factors for strokes.

Chocolate comes in many different packages, combinations, formulations and as expected all chocolate products are not created equal.  The best choices include those with over 70% cocoa and less sugar and other ingredients that are typically found in chocolate bars at the checkout. The higher the percentage of cocoa, the higher the flavanols, antioxidants and nutrients the chocolate bar contains.

Researchers do reveal that the observational design of their study limits the direct connection between chocolate and decreased stroke risk, but they definitely believe there is a link.

So where is most of the chocolate sold in the supermarket? At the checkout or candy aisle. Most who are health conscious or trying to steer away from candy turn their head at the checkout and wouldn’t dare step foot into the candy aisle – it’s time to merchandise chocolate, specifically dark chocolate, with other health food in center aisles – also currently struggling with low traffic. Create a heart healthy section stocked with whole grains, great oils, seasonal fruits and veggies, and chocolate topped off with videos or QR codes that explain the benefits of each food in the section.

Giving chocolate and the center aisles a new light is sure to interest customers and draw traffic and purchases.

Common sorrel or garden sorrel (Rumex acetosa), often simply called sorrel, is a perennial herb that is cultivated as a garden herb. Common sorrel has been cultivated for centuries. The leaves may be puréed in soups and sauces or added to salads; they have a flavour that is similar to kiwifruit or sour wild strawberries.

In northern Nigeria, sorrel is known as yakuwa or sure (pronounced suuray) in Hausa or karassu in Kanuri. It is also used in stews usually in addition to spinach. In some Hausa communities, it is steamed and made into salad using kuli-kuli (traditional roasted peanut cakes with oil extracted), salt, pepper, onion and tomatoes. The recipe varies according to different levels of household income. A drink called solo is made from a decoction of the plant calyx.

In Romania, wild or garden sorrel, known as măcriş or ştevie, is used to make sour soups, stewed with spinach, added fresh to lettuce and spinach in salads or over open sandwiches.

In Russia and Ukraine it is called shchavel’ (щавель) and is used to make soup called shav. It is used as a soup ingredient in other countries, too (e.g., Lithuania, where it is known as rūgštynė).

In Hungary this is known as sóska [ pronounced Shoshka]. It is called kuzu kulağı (“lamb’s ear”) in Turkish. In Polish it is called szczaw (pronounced /ʂʈʂaf/).

Among Northern Sami it is known as juopmu and was traditionally added to reindeer milk as a flavoring and preservative.

In parts of Belgium it is served mixed with mashed potatoes, or as part of a traditional dish containing eel and other green herbs.

In rural Greece it is used with spinach, leeks, and chard in spanakopita.

rb or leaf vegetable (pot herb). Other names for sorrel include spinach dock and narrow-leaved dock.

Sorrel is a slender pla Common sorrel has been cultivated for centuries. The leaves may be puréed in soups and sauces or added to salads; they have a flavour that is similar to kiwifruit or sour wild strawberries.

In northern Nigeria, sorrel is known as yakuwa or sure (pronounced suuray) in Hausa or karassu in Kanuri. It is also used in stews usually in addition to spinach. In some Hausa communities, it is steamed and made into salad using kuli-kuli (traditional roasted peanut cakes with oil extracted), salt, pepper, onion and tomatoes. The recipe varies according to different levels of household income. A drink called solo is made from a decoction of the plant calyx.

In Romania, wild or garden sorrel, known as măcriş or ştevie, is used to make sour soups, stewed with spinach, added fresh to lettuce and spinach in salads or over open sandwiches.

In Russia and Ukraine it is called shchavel’ (щавель) and is used to make soup called shav. It is used as a soup ingredient in other countries, too (e.g., Lithuania, where it is known as rūgštynė).

In Hungary this is known as sóska [ pronounced Shoshka]. It is called kuzu kulağı (“lamb’s ear”) in Turkish. In Polish it is called szczaw (pronounced /ʂʈʂaf/).

Among Northern Sami it is known as juopmu and was traditionally added to reindeer milk as a flavoring and preservative.

In parts of Belgium it is served mixed with mashed potatoes, or as part of a traditional dish containing eel and other green herbs.

In rural Greece it is used with spinach, leeks, and chard in spanakopita.

nt about 60 cm high, with roots that run deep into the ground, as well as juicy stems and edible, oblong leaves. The lower leaves are 7 to 15 cm in length, slightly arrow-shaped at the base, with very long petioles. The upper ones are sessile, and frequently become crimson. The leaves are eaten by the larvae of several species of Lepidoptera (butterfly and moth) including the blood-vein moth.

It has whorled spikes of reddish-green flowers, which bloom in summer, becoming purplish. The stamens and pistils are on different plants (dioecious); the ripe seeds are brown and shining.

Common sorrel has been cultivated for centuries. The leaves may be puréed in soups and sauces or added to salads; they have a flavour that is similar to kiwifruit or sour wild strawberries. In northern Nigeria, sorrel is known as yakuwa or sure (pronounced suuray) in Hausa or karassu in Kanuri. It is also used in stews usually in addition to spinach. In some Hausa communities, it is steamed and made into salad using kuli-kuli (traditional roasted peanut cakes with oil extracted), salt, pepper, onion and tomatoes. The recipe varies according to different levels of household income. A drink called solo is made from a decoction of the plant calyx.

In Romania, wild or garden sorrel, known as măcriş or ştevie, is used to make sour soups, stewed with spinach, added fresh to lettuce and spinach in salads or over open sandwiches.

In Russia and Ukraine it is called shchavel’ (щавель) and is used to make soup called shav. It is used as a soup ingredient in other countries, too (e.g., Lithuania, where it is known as rūgštynė).

In Hungary this is known as sóska [ pronounced Shoshka]. It is called kuzu kulağı (“lamb’s ear”) in Turkish. In Polish it is called szczaw (pronounced /ʂʈʂaf/).

Among Northern Sami it is known as juopmu and was traditionally added to reindeer milk as a flavoring and preservative.

In parts of Belgium it is served mixed with mashed potatoes, or as part of a traditional dish containing eel and other green herbs.

In rural Greece it is used with spinach, leeks, and chard in spanakopita.

Arugula (syn. E. vesicaria subsp. sativa (Miller) Thell., Brassica eruca L.), is an edible annual plant, commonly known as rocket, roquette, rucola or, Eruca sativa not to be confused with Wild rocket. It is a species of Eruca native to the Mediterranean region, from Morocco and Portugal east to Lebanon and Turkey. It is closely related to Eruca vesicaria and included by some botanists in that either as a subspecies E. vesicaria subsp. sativa or not distinguished at all; it can be distinguished from E. vesicaria by its early deciduous sepals.

It is an annual plant growing 20–100 centimetres (8–39 in) in height. The leaves are deeply pinnately lobed with four to ten small lateral lobes and a large terminal lobe. The flowers are 2–4 cm (0.8–1.6 in) in diameter, arranged in a corymb, with the typical Brassicaceae flower structure; the petals are creamy white with purple veins, and the stamens yellow; the sepals are shed soon after the flower opens. The fruit is a siliqua (pod) 12–35 millimetres (0.5–1.4 in) long with an apical beak, and containing several seeds (which are edible). The species has a chromosome number of 2n = 22.

Vernacular names include garden rocket or simply rocket (British, Australian & New Zealand English), eruca, rocket salad, and arugula (American and Canadian English). All names ultimately derive from the Latin word eruca, a name for an unspecified plant in the family Brassicaceae, probably a type of cabbage.

Poblanos are grow in zones 10-12 and do best with a soil ph between 7.0 – 8.5. Poblanos typically prefer full sunlight and during harvest in late summer may require additional support for the growing fruits. A poblano takes around 200 days from seed to harvest and require temperatures to be at least 64 degrees F to germinate.

Preparation methods include: dried, coated in whipped egg (capeado) and fried, stuffed, or in mole sauces. It is particularly popular during the Mexican independence festivities as part of a dish called chiles en nogada, which incorporates green, white and red ingredients corresponding to the colors of the Mexican flag. This may be considered one of Mexico’s most symbolic dishes by its nationals. It is also usually used in the widely found dish chile relleno. Poblanos are popular in the United States and can be found in grocery stores in the states bordering Mexico and in urban areas.

After being roasted and peeled (which improves the texture by removing the waxy skin), poblano peppers can be preserved by either canning or freezing. Storing them in airtight containers will suffice for several months. When dried, the poblano becomes a broad, flat, heart-shaped pod called an ancho chile (meaning “wide” in Spanish); from this form it is often ground into a powder used for flavoring recipes.

“Poblano” is also the word for an inhabitant of Puebla, and mole poblano refers to the spicy chocolate chili sauce originating in Puebla

It is used as a leaf vegetable, which looks like a longer leaved and open lettuce. It is rich in vitamin C and potassium. It is frequently cultivated, although domestication cannot be considered complete. It has been grown in the Mediterranean area since Roman times, and is considered an aphrodisiac. Before the 1990s it was usually collected in the wild and was not cultivated on a large scale or researched scientifically. In addition to the leaves, the flowers (often used in salads as an edible garnish), young seed pods and mature seeds are all edible.

It is now cultivated in various places, especially in Veneto, Italy, but is available throughout the world. It is also locally naturalised away from its native range in temperate regions around the world, including northern Europe and North America. In India, the mature seeds are known as Gargeer.

It has a rich, peppery taste, and has an exceptionally strong flavour for a leafy green. It is generally used in salads, often mixed with other greens in a mesclun, but is also cooked as a vegetable or used raw with pasta or meats in northern Italy and in western Slovenia (especially in the Slovenian Istria). In Italy, rocket is often used in pizzas, added just before the baking period ends or immediately afterwards, so that it will not wilt in the heat. In the Slovenian Littoral, it is often combined with boiled potatoes, also as a soup. In the later periods, it is frequently served together with cheese burek, especially in the town of Koper.

On the island of Ischia in the Gulf of Naples, a digestive alcohol called rucolino is made from the plant, a drink often enjoyed in small quantities following a meal. The liquor is a local specialty enjoyed in the same way as a limoncello or grappa and has a sweet peppery taste that washes down easily.

In Brazil, its use is widespread. Arugula is eaten raw in salads with dressing. A popular combination is arugula mixed with Mozzarella cheese (normally made out of buffalo dairy) and sun-dried tomato.

In Egypt the plant is commonly eaten with ful medames for breakfast, and regularly accompanies local seafood dishes.

In West Asia and Northern India, arugula seeds are pressed to make taramira oil, used in pickling and (after aging to remove acridity) as a salad or cooking oil. The seed cake is also used as animal feed.

Poblano Chili Peppers

The poblano is a mild chili pepper originating in the State of Puebla, Mexico. Dried, it is called a chile ancho. The ripened red poblano is significantly hotter and more flavorful than the less ripe, green poblano. While poblanos tend to have a mild flavor, occasionally and unpredictably, they can have significant heat. Different peppers from the same plant have been reported to vary substantially in heat intensity. A closely related variety is the mulato, which is darker in color, sweeter in flavor and softer in texture.

One of the most popular peppers grown in Mexico, the bush (of the species Capsicum annuum) is multi-stemmed and can reach 25 inches in height. The pod is about three to six inches long and about two to three inches wide. An immature poblano is dark purplish green in color, but the mature fruits eventually turn a red so dark as to be nearly black.

Poblanos are grow in zones 10-12 and do best with a soil ph between 7.0 – 8.5. Poblanos typically prefer full sunlight and during harvest in late summer may require additional support for the growing fruits. A poblano takes around 200 days from seed to harvest and require temperatures to be at least 64 degrees F to germinate.

Preparation methods include: dried, coated in whipped egg (capeado) and fried, stuffed, or in mole sauces. It is particularly popular during the Mexican independence festivities as part of a dish called chiles en nogada, which incorporates green, white and red ingredients corresponding to the colors of the Mexican flag. This may be considered one of Mexico’s most symbolic dishes by its nationals. It is also usually used in the widely found dish chile relleno. Poblanos are popular in the United States and can be found in grocery stores in the states bordering Mexico and in urban areas.

After being roasted and peeled (which improves the texture by removing the waxy skin), poblano peppers can be preserved by either canning or freezing. Storing them in airtight containers will suffice for several months. When dried, the poblano becomes a broad, flat, heart-shaped pod called an ancho chile (meaning “wide” in Spanish); from this form it is often ground into a powder used for flavoring recipes.

“Poblano” is also the word for an inhabitant of Puebla, and mole poblano refers to the spicy chocolate chili sauce originating in Puebla

Scallions (also known as green onions, spring onions, salad onions, green shallots, onion sticks, or syboes), are the edible plants of various Allium species, all of which are “onion-like”, having hollow green leaves and lacking a fully developed root bulb.

The words scallion and shallot are related and can be traced back to the Greek askolonion as described by the Greek writer Theophrastus. This name, in turn, seems to originate from the Philistine town of Ascalon (modern-day Ashkelon). The shallots themselves apparently came from farther east of Europe.

The Welsh onion (Allium fistulosum) does not form bulbs even when mature, and is grown in the West almost exclusively as a scallion or salad onion, although in Asia this species is of primary importance and used both fresh and in cooking. “Scallion” is also used for young plants of the common onion (A. cepa var. cepa) and shallot (A. cepa var. aggregatum, formerly A. ascalonicum), harvested before bulbs form, or sometimes when slight bulbing has occurred. Most of the cultivars grown in the West primarily as salad onions or scallions belong to A. cepa var. cepa.

Harvested for their taste, they are milder than most onions. They may be cooked or used raw as a part of salads or Asian recipes. Diced scallions are used in soup, noodle and seafood dishes, as well as sandwiches, curries or as part of a stir fry. To make many Eastern sauces, the bottom quarter-inch of scallions are commonly removed before use. Cut at root level.

In Vietnam, Welsh onion is important to cook dưa hành (a kind of kimchi) served for Tết festival. A kind of sauce, mỡ hành (Welsh onion fried in oil), is used in some dishes such as cơm tấm, bánh ít, cà tím nướng and others. Welsh onion is the only ingredient in the dish cháo hành (a dish to treat the common cold).