Eating On The Wild Side

 

300

250

Boiling spinach for ten minutes leaves four times more antioxidants in the cooking liquid than in the vegetable.

284

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74 50

0 Spinach

Cooking water

 

RECoMM EndEd VaRiEtiE S oF Salad VEgEtablES

in thE SupERMaRkEt Va R i E t y o R t y p E

CoMMEntS

Arugula

A member o the cabbage amily, arugula has a peppery taste and is oten added to other greens in a salad. Arugula is high in lutein and overall antioxidant value.

Caliornia salad, or mixed greens

“Caliornia salad” is another term or mixed lettuce greens. Typically, it comes in a plastic bag or box. Select mixtures that are the reshest and have the greatest quantity o dark green, purple, or red leaves.

Frisée (also called curly endive)

Frisée, alsothat known as curly endive, vegetable is mildly bitter. Thereis aarespiky nesalad and coarse lea types.

 

Va R i E t y o R t y p E

CoM M EntS

Looselea Lettuce

As a general rule, the most nutritious looselea lettuces have red leaves, ollowed by those with dark green leaves and then those with lighter-colored lighter-colored leaves.

Rosso di Chioggia

Rosso di Chioggia, a variety o radicchio with magenta leaves and white ribs, is compact, resembling a head o cabbage in shape. It is very high in antioxidant value.

Rosso di Treviso, also a radicchio, is the same color as Rosso di Chioggia, but it does not orm a head. It has three times more bionutrients than di Chioggia and ten times more than most salad greens. An antioxidant superstar.

Rosso di Treviso

F a R M E R S M a R k E t S , S p E C i a lt y S t o R E S , u ‑ p i C k F a R M S , a n d S E E d C ata l o g S

inFoRMation Va R i E t y

typE

dESCRiption FoR gaRdEnERS

Blackjack (also called Black Jack)

Cimarron

Cocarde

Slightly rued leaves are dark Looselea 

burgundy at the early, baby-lea baby- lea stage. Slow to bolt. One o the highest in antioxidant value.

Romaine

Mix o green, red, and bronze leaves. More nutritious than green romaine lettuce. Sti-ribbed, Sti-ribbed, but with a tender heart.

Grows 10–12 10–12 inches tall. Does well in hot and cold climates. Highyielding. Slow to bolt.

Oak lea  

Large green leaves edged in red or bronze. Smooth, almost waxy, with a delicate texture. Sweet yet avorul.

Slow to bolt.

Thick, juicy, medium-green medium-green leaves. Concept

B a t a v ia n

Flavorul rarely bitter. o (Batavian lettuce hasandcharacteristics romaine and looselea.) High in lutein.

Slow to bolt.

 

inFoRMation Va R i E t y

typE

dESCRiption FoR gaRdEnERS

Romaine

Miniature romaine with burgundy outer leaves and crunchy, sweet, pale green hearts. One small head makes one salad.

Small size makes it suitable or containers and window boxes.

Eruption

Romaine

Intensely red miniature romaine lettuce. Glossy, savoyed (curled and wrinkled) leaves are crisp and mild. Much more nutritious than green varieties o romaine.

Small size makes it suitable or containers and window boxes. Slow to bolt. Resistant to tip burn.

Firiree Mountai ainn

Looselea

Lar arge ge,, ririllle ledd, deep bu burrgu gunndy le leaaves.

Flame

hot weather. Mild avor, with intensely red, shiny Looselea   Slow to bolt. lea tips that add great color to salads.

Dazzle

Slow to turn bitter in

Galactic (also called Red Galactic)

Looselea 

Lollo Rosso (also called Lolla Looselea  Rossa)

Glossy, dark red, lightly rilled, slightly bitter leaves; rm but pliable, which makes them ideal or using as a ood wrap. Very high in anthocyanins and antioxidants.

Can be harvested when immature and used as baby greens. Slow to bolt.

Rued, an-shaped, an-shaped, 5–8-inch 5–8-inch leaves are dark magenta with a pale green base. Crisp, semisucculent, with a hardy texture and a mild, slightly

 SSlow-growing. low-growing. Does best in warm days and cool nights. Harvesting an entire outer layer o

bitter, nutty taste. Extra-high Extra-high in antioxidant activity.

leaves encourages regrowth.

M e r lo t

A deep maroon lettuce with crisp Looselea   leaves. Very high in anthocyanins. A bit tart.

 Bolt-resistant. Bolt-resistant.

Merveille des Quatre Saisons (also called Marvel o Four Seasons and Continuity)

This tasty French heirloom is one o the most widely grown lettuces in the world Butterhead but is less well known in the United States. It has thin, magenta-colored magenta-colored outer leaves and a pale green heart.

 Early-maturing. Early-maturing.

 

inFoRMation Va R i E t y

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Outredgeous

Prizehead

Red Iceberg

Red Oak Lea

Red Sails

Romaine

One o the reddest slightly romaines on the market. Its upright, rued, glossy leaves are bright red on top and light green at the base. Much higher in anthocyanins and other phytonutrients than green romaines.

 High-yielding lettuce. High-yielding

Looselea  

 BBronze-tipped ronze-tipped outer leaves over rilled, light green inner leaves. Crisp, sweet, and tender. An heirloom rich in antioxidants.

Fast grower. Early harvest.

Crisphead

Copper-colored  C opper-colored outer leaves surround green-to-white inner head. Mediumsize. Mild avor. Good or salads or sandwiches. More nutritious than traditional iceberg lettuce.

Looselea 

Looselea  

Oak-shaped  O ak-shaped leaves mature to a deep burgundy color.

Requires very ertile, loose soil. Pick outside leaves or a continuous harvest. Maintains a mild avor all season long. Resistant to late-season late-season mildew.

Heavily savoyed red-bronze red-bronze leaves. Mild avor. Higher in lutein and beta- Resists tip burn. Allcarotene than all other lettuces tested American selection.

in a recent study. stud y. Plants orm loose heads Red Velvet

Looselea  

Solid, leaves with greentinted deep backs.red Pleasant, chewy texture.

Revolution

Looselea  

Deep red leaves are thick and rilly and stay crunchy, even ater rerigerating.

Plant is 10–12 10–12 inches tall. Bolt-resistant. Bolt-resistant.

Rouge d’Hiver

Romaine

Large, smooth, with outer leaves in shades rom medium red to bronze.

Tolerates cold but not hot weather.

Delicately rilled, with intense red color that does not ade in hot weather. Sweet and succulent. Works well as a garnish and adds color to

Matures early in the season. Heat-tolerant Heat-tolerant and bolt-resistant. bolt-resistant.

Ruby Red

Looselea  

that areaslow to bolt. Makes stunning border planting.

salads.

 

45 40   y   ) 35    t    i   g   v   /    i  .    t   q   c   e 30   a    t    C 25   n   t   a   i   v 20    d    i    l   x   o   o    i    t   m 15

The stronger the onion, the greater its antioxidant activity.

Modern, mild, and sweet.

  n   (   u 10    A

5 0

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R E C o M M E n d E d Va Va R i E t i E S o F g a R l i C

in thE SupERMaRkEt

t ypE

All types

CoMMEntS

All varieties o garlic available in supermarkets oer important health benets. Choose the ones that have the most pleasing avor to you. The most common variety you’ll see, the Caliornia Silverskin, is a sotneck variety that is rich in allicin. It keeps well, but can become quite pungent when stored.

FaRMERS MaRkEtS, SpECialty StoRES, u‑piCk FaRMS, and SEEd CatalogS

inFoRMation FoR Va R i E t y

t ypE

dESCRiption gaRdEnERS

Chilean Silver

S o t n e c k

Balanced but spicy avor. A luminous pure white. High in allicin. Contains 15–18 15–18 cloves per bulb. Stores well.

You can plant large quantities because it keeps or up to a year. Good or braiding.

 

inFoRMation FoR Va R i E t y

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dESCRiption gaRdEnERS

Inchelium Re Red

Music

Persian Star

P in k M us i c

Romanian Red

S o  tn e ck

The winner o a number o taste tests. Hot but not overpowering. Large bulbs up to 3 inches across contain 9–20 9–20 cloves. Thick skins enable long storage ater harvest, up to 7 months.

Ready to harvest in midseason.

Hardneck

Very large cloves, 4–6 4–6 per bulb. Rich, pungent avor. Stores or up to 9 months.

Ready to harvest in midseason. High yields. Vigorous and coldtolerant. Overwinters without heaving out o the soil.

Hardneck

Magenta-striped  M agenta-striped skins. Robust avor. Has 10–12 10–12 easy-peel easy-peel cloves. Stores or up to 6 months.

 Winter-hardy. Winter-hardy.

Hardneck

Similar to Music but has pink-skinned pinkskinned cloves. Rich and pungent avor. The large cloves, 4–6 4–6 per bulb, are easy to peel. Stores or up to 9 months.

Ready to harvest in midseason. High yields. Very coldcold-tolerant. tolerant.

Hardneck

Pungent and hot when eaten raw. Large, plump cloves, only 4–5 4–5 to a bulb. Very high in allicin. Stores very well.

Vigorous and cold-tolerant. coldtolerant.

 Taste-test winner. Medium heat. Taste-test Spanish Roja

Hardneck

Beautiul, purplestreaked skin. Goodshiny, raw orpurple-streaked roasted. Has 8–10 8– 10 large cloves per bulb. Easy to peel. Stores or 2–3 2–3 months.

Vigorous grower. best in areas with Does cold winters.

 

R E C o M M E n d E d Va R i E t i E S oF onionS

in thE SupERMaRkEt

t y p E o R Va R i E t y

CoMMEntS

Red and pungent

All varieties o red, pungent onions are rich in antioxidant value. Their avor mellows dramatically when cooked.

Yellow and pungent

All varieties o yellow, pungent onions are rich in antioxidant value. Their avor mellows dramatically when cooked.

Western Yellow

This particular variety o yellow pungent onion is very high in catechins, an important amily o phytonutrients. Strong-tasting Strong-tasting when raw but mellows when cooked.

Empire-Sweet

Highest in antioxidant value o the common sweet onion varieties, but lower than all the pungent ones. Mild-avored. Mild-avored. A yellow pungent onion, it is one o the richest in antioxidant activity.

New York Bold Scal Sc allilion ons,s, all all var varie ietities es

Strong-tasting when raw but mellows when cooked. Strong-tasting Onee o the On the mos mostt nutr nutrititio ious us o o all all the the die diere rent nt spe speci cies es o o onio onions ns..

F a R M E R S M a R k E t S , S p E C i a lt y S t o R E S , u ‑ p i C k F a R M S , a n d S E E d C at a ta l o g S

inFoRMation FoR Va R i E t y

dESCRiption gaRdEnERS

Karmen (also called Red Karmen)

Matures in 65–70 65–70 days. Northern  Medium-size attened globes that longMedium-size long-day day onion. (“Long(“Long-day” day” look as though they’ve been dipped onions require a specic number in red lacquer. Medium-sweet Medium-sweet avor. o daylight hours per day to Good raw or grilled. Lose some o ower and mature, typically their color when cooked. High in more than 12. For this reason, quercetin. Stores well. they are best suited or northern states.)

 

Va R i E t y

dESCRiption

inFoRMation FoR gaRdEnERS

Purplette

Small bunching onions with purple skins. Bulbs are 1–2 1–2 inches in diameter. Mild, delicate avor.

Matures in 60–65 60–65 days. Can be harvested at the scallion stage.

Small, mild-avored mild-avored onions with

Matures in 60 days. Northern long-day longday onion. Can be

vibrant burgundy bulbs that keep their color throughout the growing cycle. Extra-high Extra-high in phytonutrients. Stores well.

Red Baron

harvested in midsummer as a green onion or overwintered to orm 3–4-inch 3–4-inch bulbs the ollowing spring.

Red Wetherseld (also Mildly pungent. A large attened called Dark Red Beauty bulb with purple-red purple-red skin. Red or Red Beauty) concentric circles. Stores well. Red Wing (also called Redwing)

Matures in 100 days. Northern long-day longday onion.

 RRed-skinned ed-skinned medium-size medium-size onion. Pungent. Alternating red and white rings. Good raw, grilled, or sautéed. High in antioxidant activity.

Matures in 100–120 100–120 days. Northern long-day long-day onion.

 

2500 2050 2000   s    d    i   o   )   n   g 1500   e   0    t   o   0   r   1   a   /   c   g   u    l    (    t   a 1000   o    T

Deep yellow corn has 58 times more carotenoids than white corn. 702

500 35 0 White Corn

Yellow Cor n

Deep Yellow Corn

 

VEgEtablES

CRaCking thE CoRn CodE

typE and

inFoRMation FoR dESCRiption

CodE

gaRdEnERS

Sweeter than eld corn, but not as sweet as most modern varieties, Old-ashioned  O ld-ashioned sweet corn Code: su

which can be with up totraditional 44 percent sugar. Very creamy, tradi tional “corny” avor. The sugar changes to starch within 1–2 1–2 days. Cook within hours o harvest. Sweeter and more tender than old-

Plant at least 250 eet away rom sh2 varieties. You can save sa ve the seeds o su corn because, unlike the seedscorn o hybrid theyto produce nearlycorn, identical the original plant. Old-ashioned Old-ashioned sweet corn is better suited or cool climates than supersweet varieties. Plant at least 250 eet away rom

 SSugar-enhanced ugar-enhanced corn Code: se

ashioned sweet corn, which is 14–25 14– 25 percent sugar. Stays sweet or 2–3 2– 3 days ater harvest with prompt rerigeration.

sh2 varieties. Less hardy than su corn. Requires extra moisture to germinate. Plant 250 eet rom all other

Supersweet corn Code: sh2

The discovered by geneticist Johnmutant Laughnan. Some varieties are 10 times sweeter than su corn, and are as high as 28–44 28–44 percent sugar. With proper handling, it can be stored up to 10 days without losing its sugar.

varieties to prevent pollination, which willcrossturn the corn starchy. Plant when soil temperatures are at least 60–65 60–65 degrees and the soil is moist but not saturated. Do not plant as deep as other types. Yields are relatively low.

Augmented sweet corn Code: au

The sh2 type with additional mutations that make the kernels extra-tender. extratender. Sugar content varies greatly.

Plant when soil temperatures are at least 60–65 60–65 degrees and the soil is moist but not saturated. Do not plant as deep as other types.

Synergistic corn Code: se/sh2 or sy

Synergistic corn is a hybrid o se and sh2 corns. (It is up to 40 percent sugar.) On a single ear o corn, some kernels are se and others are sh2. The tastes and textures blend together when you eat them. Most bicolored corn is synergistic corn.

Isolate rom sh2 corn and au corn. Does not need to be isolated rom se or su corn. Tolerates Tolerates cold better b etter than other high-sugar high-sugar varieties. Sow 7–10 7–10 days later than other early varieties.

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CoRn on thE Cob

R E C o M M E n d E d Va Va R i E t i E S a n d typES oF CoRn

in thE SupERMaRkEt

t y p E o R Va R i E t y

Yellow corn

CoM M EntS

All varieties with yellow or deep yellow kernels are higher in beta-carotene beta-carotene than varieties with white or pale yellow kernels. Most o the varieties o yellow corn in the supermarket are supersweets and very high in sugar, however.

Fa R M E R S M a R k E t S , S p E C i a l t y S t o R E S , u ‑ p i C k F a R M S , a n d S E E d C ata l o g S

inFoRMation Va R i E t y

t ypE

dESCRiption FoR gaRdEnERS

Blue Jade

Sugary corn (su)

Double Red Sugary corn (su) Sweet

Matures in 70–80 70–80 days (extraextra-early). early). Short stalks, 3–4 3–4 eet tall. Good or cool climates.

Old-ashioned  O ld-ashioned sweet corn. Small ears; silvery blue kernels. Seeds may be difcult to nd. Intensely red or purple kernels. Sweet when harvested beore ully ripe and cooked within a ew hours o picking. Also makes good

Matures in 85–100 85–100 days. Grows 6–7 6–7 eet tall.

cornmeal when harvested at maturity. High in anthocyanins. Rare. Floriani Red

Flint corn (nonsugary)

Dark red kernels with yellow interior. Makes avorul cornbread, polenta, and grits. Rare. (Flint corn is also called Indian corn.)

Matures in 100 days. Grows 7–10 7–10 eet tall.

93

 

VEgEtablES

inFoRMation Va R i E t y

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Golden Bantam

Hopi Blue

Sugary corn (su)

Field corn (nonsugary)

Indian

Supersweet

Old-ashioned  O ld-ashioned sweet corn with deep yellow kernels. kern els. Traditional Traditional corn avor. Freezes well on the cob and good or roasting.

Matures in 85 days.

Ancient variety. Large (8– (8–10-inch) 10-inch) silvery-blue silveryblue ears — somewhat sweet when picked young and

Matures in 75–110 75–110 days. Grows to 5 eet tall with roasted, but best or making 2 ears per stalk. high-protein highprotein cornknown our and cornmeal. Large ears; yellow, white, red, and purple kernels. Color intensies when cooked. Good or eating

Matures in 79 days. Plant 500 eet away rom other varieties, or plant

Summer

(sh2)

Ruby Queen

 SSugar-enhanced ugar-enhanced (se)

Seneca Red Field corn Stalker (nonsugary)

White Eagle (also called Field corn Cherokee White (nonsugary) Eagle)

resh. Steam or microwave to cook (red kernels turn brown when boiled). One o the ew supersweet varieties with colorul kernels.

so that it will mature 2 weeks earlier or later than others, to prevent cross-pollination. crosspollination.

Red kernels with old-ashioned old-ashioned avor. Has decorative red tassels

Matures in 75 days. Does

and stalks. Steaming microwaving enhancesorcolor. Pick young or maximum sweetness. Rare. Large (8– (8–9-inch) 9-inch) ears; white, yellow, red, blue, and black kernels. Highly ornamental purple-red purple-red stalks. Originally grown by the Seneca Nation. Rare. Large ears; white and blue (and sometimes all blue) kernels on a red cob. Good or cornmeal, or or

best with variety oranother cross- se pollination.

Matures in 100 days. Ancient variety.

Matures in 110 days.

roasting when harvested Ancient variety grown byyoung. the Cherokee Nation.

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150

Our most popular potatoes rank

   h   e   1    0   p   / 100    l   g   m   a   (    t   o 50    T

low on the phytonutrient scale.

0

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VEgEtablES

   t    l  d   e   e  c   s   o    b   s   G     n  e   n    R  u   n    k  o    K  e   u    Y

RECoMMEndEd typES and VaRiEtiES oF potatoES

in thE SupERMaRkEt

t y p E o R Va R i E t y

Co MM EntS

All varieties o new potatoes

All new potatoes, or “waxy” potatoes, have a lower impact on your blood sugar than old, or “baking,” potatoes.

Russet Burbank

Relatively high in antioxidants. Bake, rerigerate overnight, then reheat to lower the impact on your blood sugar.

Colorul “novelty” potatoes

Potatoes with blue skins and  esh  esh are the most nutritious, ollowed by potatoes with red skins and esh. (See descriptions o specic varieties below. They are available in some supermarkets.)

F a R M E R S M a R k E t S , S p E C i a lt lt y S t o R E S , u ‑ p i C k FaRMS, and SEEd CatalogS

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Very high in anthocyanins. Medium-size Medium-size oblong tubers with deep blue skin and nearly purple esh. Good or baking and oven ries.

All Blue

Medium-to-large potatoes with bright red All Red (also called skin and rose-swirled rose-swirled esh; they keep their Cranberry Red) color when cooked. Fine, moist texture good or potato salads. Store well.

Matures in 90 days; a midseason variety. Matures in 80–95 80–95 days; a midseason variety.

Mountain Rose

Red inside and out. Good or baking, mashing, and potato salads.

Matures in 70–90 70–90 days; an early-to-midseason variety.

Nicola

Yellow skin and esh. Good or mashing, roasting, and salads. Waxy, with a nutty potato taste. Low glycemic index. Uncommon.

Matures in 95 days; a midseason variety.

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inFoRMation FoR Va R i E t y

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Pale skin and creamy yellow ngerling potato

with a slightly earthy, nutty avor. Ancient heirloom that originated in South America. Rare.

Ozette

Matures in 120 130 days; a late-season lateseason variety.

Purple Majesty

Uniorm; oblong; purple inside and out. Good Matures in 85 days; an or rying, baking, and potato salad. Stores early-to-midseason variety. well. Very high in anthocyanins.

Purple Peruvian

Deep skin and Small-to-medium tuberspurple with many eyes.esh. An earthy avor. Good ried or roasted. Very high in anthocyanins. Ancient heirloom rom Peru. Rare.

Ranger Russet

Long, slightly attened, with russeted (roughened) brown skin and white esh. Matures in 120 days; a lateGood or roasting, mashing, rying, and season variety. baking. Higher in antioxidant activity than the Russet Burbank.

Ruby Crescent

Russet Norkotah

Matures in 100–120 100–120 days; a late-season lateseason variety.

Slender ngerling only 2–3 2–3 inches long, with thin, rosy-colored rosy-colored skin. Yellow esh is waxy.

Matures in 120 days; a late-

Good or potato salads and roasting. Earthy, nutty avor.

season variety.

Large, oblong tubers with russeted (roughened) skin and white esh. Higher in phytonutrients than Russet Burbank. Stores well.

Matures in 60–75 60–75 days; an early-to-midseason variety.

 

45 40 35 30   s   c    i    l   o   )   g 25   n   /   e   E    h   A   p    l    G20   a   (    t   o    T

Orange carrots are much lower in phytonutrients than purple carrots.

15 10 5 0

  g  e    w  o o   l   n   l  a  e   r a   Y   /   O  e   l e    /e   l e   p   r   p   r   u   P   P  u   u

  d   R e

  g  e   n  a  a   O  r

 

90   e 80   n   e    t   o 70   r   a   c   - 60   a    t   e    b 50   e    l

Cooked whole carrots served with olive oil have up to eight times more beta-carotene than raw baby carrots.

 e  e   h  i  t   W

   b   a 40    l    i   a   v   a 30    t   n   e 20   c   r   e    P 10

0 Raw, Baby Carrots

Raw, Mature

Cooked

Cooked + Oil

 

R E C o M M E n d E d Va Va R i E t i E S o F CaRRotS

in thE SupERMaRkEt

t ypE

CoM M EntS

Orange carrots

Carrots with a deep orange color have the most beta-carotene. betacarotene. Carrots sold with their tops are resher than carrots that have been trimmed. Baby carrots sold in bags have had their most nutritious parts whittled away.

Blue, purple, yellow, and red carrots

Some supermarkets now carry blue, purple, yellow, and red carrots, either separately or in a bag o mixed varieties. Most o them have more antioxidants than conventional orange carrots.

 

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Atomic Red

Tapered roots (9 inches long) are light pink when raw but turn scarlet

Matures in 70–80 70–80 days. Good or all

when Cooking the planting. Imperator type. texturecooked. and avor. Highimproves in lycopene.

Bolero

Sweet and crunchy, cr unchy, with a 7-inch tapered root. Rich in alcarinol.

Carlo

Matures in 90–120 90–120 days. Cold-tolerant. Cold-tolerant. Orange carrot with uniorm, smooth, Excellent yield. Seeds can be hard to blunt-tipped blunttipped roots. Rich in alcarinol. nd. Nantes type.

Cosmic Purple

Long roots have dark purple skin and orange interior. Spicy and sweet. Good or slicing and juicing. High in anthocyanins and beta-carotene. beta-carotene. Introduced in 2005.

Matures in 65–75 65–75 days. Will grow all winter in climate zones that do not dip below 25 degrees in winter. Imperator type.

Purple throughout, except or a small, light-colored light-colored core. Roots are 12–14 12– 14 inches long and tapered. Mild avor, good or slicing, juicing, and Matures in 70–80 70–80 days. Imperator type. eating raw. Rich in anthocyanins. Ten times more antioxidants than some other varieties.

Deep Purple

Nutri-Red  N utri-Red (also called Nutri Red)

Red inside and out, with 9-inch roots. Turns Turns deep red when cooked. Strong, not sweet, avor. Twice Twice as much lycopene per ounce as tomatoes.

Purple Haze

Matures in 70–80 70–80 days. Excellent yield. Holds well in the ground. Nantes type.

Purple skin and orange centers; roots are 10–12 10–12 inches long and tapered. Sweet, with a tender crunch. Color ades with long cooking. Twice the antioxidants o Cosmic Purple.

Matures in 70–80 70–80 days. Hardy. Grows best when day temperatures are between 45 and 75 degrees. Imperator type.

Matures in 70–80 70–80 days. Imperator type.

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thE othER Root CRopS

R E C o M M E n d E d Va Va R i E t i E S o F b E E t S

in thE SupERMaRkEt

t y p E o R Va R i E t y

CoMMEntS

When shopping in the supermarket, choose with deep red or purple roots. Golden, white, and beets multicolored

Deep red or purple

beets, such as Chioggia, are less nutritious. Beets with their tops are resher than beets that have been trimmed, and the greens themselves are very nutritious.

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inFoRMation FoR

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gaRdEnERS

Bull’s Blood

Roots have red rings alternating with dark pink rings. Deep red-purple red-purple leaves are sweet and avorul; baby leaves provide pleasing avor and color contrast in mixed salads.

Cylindra

Dark red cylindrical beets. Sweet with a ne grain; good or eating resh, canning, reezing, and pickling. Easy to peel and slice. Leaves are sweeter than those o other varieties o beets.

Detroit Dark Red

One o the most common varieties. Round, about 3 inches in diameter. Sweet and smooth, with ne-grained, ne-grained, deep red skin and esh. Young beet tops taste good in salads and side dishes. Low in geosmin, so they do not have an earthy taste.

Matures in 65 days. Tasty and tender when harvested early, as baby beets. Color intensies as beets mature. Matures in 60 days. Plant closer together than you would other beets because they grow longer rather than wider. Keeps well in the soil. Does not become tough or brous. Matures in 58 days. Good or small gardens because the tops are relatively small, allowing the seeds to be planted close together.

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Red Ace

Sweet, tender, and smooth roots have up to 50 percent more red pigment than standard beets. Bright green, glossy tops make good salads and side dishes. Roots are good or slicing, dicing, and serving whole, especially when young.

Matures in 55 days. Hybrid vigor provides good germination, ast spring growth, uniorm roots, and good disease resistance.

R E C o M M E n d E d Va Va R i E t i E S o F SWEEt potatoES

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t ypE

 Dark-eshed varieties Dark-eshed

CoM M EntS

Sweet potatoes have a lower glycemic index and are higher in antioxidant value than conventional potatoes. The most nutritious varieties have orange, deep orange, or purple esh, and are oten marketed as yams.

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Beauregard

Oblong tubers with dark red-orange red- orange skin and tender, moist, sweet, bright orange esh. High in beta-carotene. beta-carotene. One o the most popular varieties.

Matures in 90 days — early or a sweet potato. Good or cool climates.

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inFoRMation FoR Va R i E t y

Carolina Ruby

dESCRiption

Ruby skin and orange esh. Higher in antioxidants than Beauregard.

Diane (also called  Red-orange sk Red-o skin an and or orange esh. Red Diane) Hawaiian (also Okinawan)

Native to the Japanese island o Okinawa. Drab gray skins and brilliant purple esh. More anthocyanins than blueberries. Rare. Drier in texture and lighter in color than Stokes Purple.

gaRdEnERS

Matures in 115–125 115–125 days. Droughttolerant. Requires lots o space. Preers warm or hot growing conditions. Matures in in 105 da days.

Matures in 100 days.

Even higher in anthocyanins than the Hawaiian sweet potato. Deep purple, almost black esh with brown skin. Rich, winey avor. Rare. Available in some armers markets.

Stokes Purple

Matures in 100 days. Patented variety licensed to only a ew companies located primarily in Livingston, Caliornia.

 

600 531 500

400    t   n   e    t   n   )   g   o   0   c   0   e   1    / 300   n   g   e   p   m   o   (   c   y    L

Cooking tomatoes 30 minutes can more than double their lycopene content.

201

200

100

0 Raw tomatoes

Cooked 30 minutes

 

RECoMMEndEd typES and VaRiEtiES oF toMatoES

in thE SupERMaRkEt

C o lo R

Red

Red

t ypE

CoM MEntS

Ch e r r y

Higher in lycopene than large red tomatoes. In general, the darker the color and the smaller the size, the more nutritious the tomato. Eat within a ew days. Do not rerigerate.

Grape or Currant

Smaller and even more nutritious than cherry tomatoes. Grape tomatoes look like miniature Roma tomatoes. Currant tomatoes are smaller and round. Both have thicker skins than cherry tomatoes, so they can be stored or a longer period o time. Typically, they are sold in plastic clamshells.

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inFoRMation Va R i E t y

Abraham Lincoln

B l a c k Ch e r r y

Eln

t ypE

dESCRiption

FoR gaRdEnERS

Salad, or globe

Medium-size  M edium-size tomato that is bright red and slightly acidic. Good or juice, ketchup, and slicing. Very high in lycopene.

Matures in 80 days. Indeterminate.

Cherry

Small round cherry tomato with dark purple skin and rich avor. High in lycopene.

Matures in 65–75 65–75 days. Indeterminate.

Grape

Matures in 55–60 55–60 days. Tiny tomato with red ruit. Good Determinate. Plants are or snacking and salads. High in carotenoids and lycopene. only 9–18 in 9–18 inches tall. Can be grown containers.

 

toMatoES

Va R i E t y

Gardener’s Delight (also called Sugar Lump)

Giant Be Belgium

t ypE

Cherry

Beesteak

dESCRiption

inFoRMation FoR gaRdEnERS

Small red tomato with strongly sweet avor. Good or snacking Matures in 65 days. and salads. Highest in lycopene Indeterminate. High yield. o 40 varieties tested in a recent survey. Large heirloom tomato. Higher in lycopene than most large varieties but lower in lycopene than smaller tomatoes. Dark

Matures in 85–90 85–90 days. Indeterminate.

pink meaty esh and ew seeds. Low in acid.

Hawa Ha waiiiian an Cu Curr rran antt

Jet Star

Curr Cu rran antt

Salad, or globe

Sweet; deep red color; marblesize heirloom. Very high in lycopene. Medium-size  M edium-size (6– (6–88 ounces), globe-shaped, globeshaped, mild-avored, mild-avored, rm, meaty ruit. Low acidity. Good or slicing and canning.

Matures in 75–85 75–85 days. Indeterminate. Vigorous, sprawling growth. Holds ruit on clusters until ripe. High yield.

Matures in 72 days. Indeterminate. High yield.

High in antioxidants. Matures in 60 days.

Juliet (Also called Grape Juliet F-1 Hybrid)

Matt’s Wild Cherry

Currant

A small, deep red, shiny grape tomato with an intense, sweet avor. Good or snacking and salads. Very high in lycopene.

Very small (1/2 inch), sot, round, deep red tomato with smooth texture and a sweet, robust avor. Good or salsa, snacking, and salads. High in lycopene. A wild tomato discovered in Mexico in recent years.

Indeterminate. Crack- and disease-resistant. diseaseresistant. Fruit holds on the vine when ripe. High yield. Matures in 60–70 60–70 days. Indeterminate with a vengeance. In some climates, the vines will grow twenty eet long and keep producing tomatoes into the all. Rare, but seeds are becoming more available.

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inFoRMation Va R i E t y

t ypE

dESCRiption FoR gaRdEnERS

Oxheart

Red Pear

San Marzano

Sar araa’s Gal Galap apag agoos

Sun Cherry

Beesteak

Large heart-shaped heart-shaped tomato. Meaty, solid, with a sweet avor and ew seeds. Fairly acidic. High in lycopene compared to other large varieties.

Cherry

Small (up to 2 inches long), deep red, pear-shaped pear-shaped tomatoes. Heirloom. Sweet and  juicy; good or snacking and salads. Among the highest in lycopene.

Plum or Sauce

Medium-size  M edium-size plum tomato. Slim, red ruit with a pointy end. Matures in 75–85 75–85 days. Heavy walls with little juice. Crack-resistant. Crackresistant. Compact Considered the best or sauce plant size. and paste by some ches. High in lycopene.

Currant

Wild variety discovered on the Galápagos Islands in the twenty-rst twentyrst century. Tiny (1/3 inch); red; intensely avored; sweet. Very rare.

Cherry

Matures in 55–68 55–68 days. The red equivalent o the yellow Indeterminate. Pick as cherry tomato, but much more soon as they ripen to nutritious because o high avoid cracking. Grows in lycopene content.

Matures in 85 days. Indeterminate. Continuously productive. Fernlike oliage. High yield.

Matures in 90 days. Indeterminate. High yield.

Matures in 75 days. Indeterminate. Keeps well on the vine.

long clusters o 20 ruits.

 

   d   e   m 20   u   s 18   n   o   c 16   e   c 14   u    d 12   o   r   p    l 10   a    t   o 8    t    f   o 6   e   g 4   a    t   n 2   e   c 0   r   e    P

Antioxidants (ORAC) Percentage Percen tage of produce eaten Broccoli and kale are high in antioxidants but we eat very little of them.

   i    t    l   s   s    i    t  s   o   e   c  e   e  s   a  s   e   u    i    i   o   r   c   p   u   r   n   r    t   r  r   c    t   a    F   e  f     r  a   e  r   a   o   e   n   p   r    h    b   C   G    L    B   r  a   w    B  a   n  c   g     a   r   G   e   r    t    F  r    b  e   S   e    I  c

   l  e    K  a

 

Va R i E t i E S o F R E C o M M E n d E d Va bRoCColi

in thE SupERMaRkEt

t ypE

CoMMEntS

Green

All varieties o green broccoli in the supermarket are nutritious. For maximum nutrition, look or the reshest broccoli you can nd. Intact heads o broccoli are resher than pretrimmed orets.

Purple

Purple broccoli, which is available in some supermarkets, is higher in antioxidants than the more traditional green broccoli.

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Atlantic

Matures 70 days ater setting out Well-rounded  W ell-rounded with solid, bluish transplants. Likes cool weather. Good heads. Flavorul. Introduced in 1960.  Medium-size broccoli. High in Medium-size

or spring, midseason, or all planting. Has abundant side shoots.

antioxidant value and in the cancer-ghting cancerghting compound glucosinolate.

Brigadier

Cavolo (also called Cavolo Broccolo) Majestic Crown

Matures in 70 days ater setting out transplants. Midseason broccoli.

Medium-size  M edium-size yellow-green yellow-green head. Tender, Tender, with abundant ab undant side shoots. Compact.

Matures 60–80 60–80 days ater setting out transplants. Medium to late variety.

Large, rm head.

Matures 55–70 55–70 days ater setting out transplants. Wait until ater last rost to plant.

 

VEgEtablES

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Marathon

Large blue-green blue-green heads with a high, smooth dome.

Matures 75 days ater setting out transplants. Needs lots o space. Highly tolerant to cold.

Packman

Dark green, tight buds with uniorm heads up to 9 inches wide. Very Very common. Among the highest in antioxidant value.

An early maturing variety that is ready 55 days ater setting out transplants. Ideal or spring planting. Heat-tolerant. Heat-tolerant. Has abundant side shoots.

Purple Sprouting

Rich in anthocyanins. Believed to be the original orm o broccoli. Very sweet purple side shoots that turn green when cooked.

Plant seeds in the all and you can begin to harvest side shoots in March or April and or several months thereater. Grows to 24–36 24–36 inches tall. Hardy to below 10 degrees.

R E C o M M E n d E d Va R i E t i E S oF CabbagE

in thE SupERMaRkEt

t y p E o R Va R i E t y

Red cabbage, any variety

Savoy cabbage, any variety

CoMMEntS

Red cabbage is rich in anthocyanins and antioxidants and is one o the most nutritious vegetables in the entire store. It has six times more antioxidants than green cabbage. Savoy cabbage has deeply netted, exible leaves. It has three times more antioxidant value than standard green cabbage and makes a great sandwich wrap. Savoy cabbage is available

in most large supermarkets.

172

 

thE inCREdiblE CRuCiFERS

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inFoRMation FoR Va R i E t y

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Deadon

Red savoy cabbage with light green interior leaves. Delicious, sweet avor.

Matures 105 days ater setting out transplants.

Mammoth Red Rock

Uniorm, red, round heads about 8 inches in diameter. Excellent or cooking, salads, and pickling. Heirloom introduced in 1889.

Matures 98 days ater setting out transplants.

Red Express

 EExtra-early xtra-early red cabbage. Good avor.

Matures 65 days ater setting out transplants. Compact plants. Recommended or northern areas.

Ruby Perection

Bright magenta leaves. Mediumsize heads.

Matures 85 days ater setting out transplants. Mid- to late-season late-season variety.

R E C o M M E n d E d Va Va R i E t i E S o F Cau l iFl oW ER

in thE SupERMaRkEt

t y p E o R Va R i E t y

White cauliower, any variety

CoM M EntS

Traditional white cauliower is a good source o cancerghting compounds. Some large supermarkets carry orange, green, and purple

Colorul varieties

cauliower. All o them are higher in antioxidant value than white cauliower.

173

 

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Celio

Light green, pyramidal cauliower highly recommended or taste and presentation.

Sow in April or a September or October harvest.

Emeraude

Bright green heads. High in antioxidants and  Late-summer crop. F1 hybrid. Late-summer glucosinolates.

Grafti

Bright purple heads. Very high in anthocyanins. Twice as many antioxidants as Matures 80–90 80–90 days ater setting most other varieties. Retains color when out transplants. F1 hybrid. cooked. Tender Tender texture and a nd mild avor.

R E C o M M E n d E d Va Va R i E t i E S o F k a l E

in thE SupERMaRkEt

Va R i E t y

All varieties

CoM M EntS

All varieties o kale in the supermarket are high in cancer-ghting cancer- ghting compounds and antioxidants, providing extraordinary nutrition. Redleaved varieties are especially high in antioxidant value.

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Long, narrow, deeply embossed,

Tuscan (also called Cavolo Nero, or Lacinato)

straplike leaves that are dark bluegreen. Excellent source o suloraphanes, the main anticancer ingredient in cruciers. Sweeter and milder than many other varieties. Excellent or making kale chips.

Matures in 60–80 60–80 days. Coldtolerant. Can reach 3 eet tall, but is notItalian as bushy as other varieties. heirloom.

1 74

 

thE inCREdiblE CRuCiFERS

inFoRMation FoR Va R i E t y

dESCRiption gaRdEnERS

Red Russian

Curly deep purple leaves with mauve-colored mauvecolored veins on large, upright plants with thick stems. Slightly more pungent and bitter than other kales.

Matures 50 days ater setting out transplants (25 days i you want to harvest them as baby greens). Flavor sweetens ater all rosts. Very hardy. ha rdy. Consistently high yield.

Redbor

Rich, purple-red purple-red color. Finely curled. Twice the antioxidant value o Red Russian kale.

Matures 65 days ater setting out transplants. Good or spring and all crop.

 

60 50   y    t    i    ) 40   v   g    i    t    0   c   0   a    /    t    1   n   E 30   a   T    d   l    i   x   o   o    i    t   m   u   n   ( 20    A

Black beans and lentils have more antioxidant activity than all the other common legumes.

10 0 Green Pea

Chickpea

Yellow Pea

Red Kidney

Black Bean

Lentil

 

RECoMMEndEd VaRiEtiES oF FRESh

pEaS and bEanS

in thE SupERMaRkEt t ypE

Co M MEntS

Pod peas

Because you eat the pod as well as the peas, you get more antioxidants and ber than you would eating peas without the pod.

Dried peas

Fresh peas are more nutritious than rozen peas. Yellow peas are more nutritious than green peas.

Fresh or rozen edamame

Edamame, or resh soybeans, are higher in antioxidants and protein than other resh beans. They also have compounds called isoavones that are linked with a lowered risk o cancer. Look or rozen edamame in the reezer case.

Lentils

All varieties are very nutritious. Look or black, French (green), or red lentils or the greatest antioxidant value.

Common dried beans

The most nutritious varieties are black beans, red beans, kidney beans, and pinto beans, in that order. Canned beans are especially high in antioxidants and are convenient to use. Stock your shelves with canned beans o the above varieties.

FaRMERS MaRkEtS, SpECialty StoRES, u‑piCk F a R M S , a n d S E E d C ata l o g S inFoRMation FoR Va R i E t y

dESCRiption gaRdEnERS

Violet-purple  V iolet-purple skin and green interior. Beans grow to 5 inches long. Excellent Matures in 55 days. Upright, 2-oot2- oot-tall tall avor. The burgundy color ades the Royal Burgundy bushes keep the beans o the ground. longer the beans are cooked. Add raw A good bean or cool climates. beans to salads or maximum color and maximum anthocyanin value. Royalty Purple

Pods o these snap beans are 5–6 5–6 inches long. Beautiul purple color.

Matures in 50–60 50–60 days. Short runners and purple owers. Sow ater the last rost. Needs wide row spacing or a ence or climbing.

 

70 58.18

60 50   y    t    i    )   v   g    i    t    0   c   0 40   a    /    t    1   n   E   a   T    d    i    l   x   o 30   o    i    t   m   u   n   (    A 20

Cooking artichokes increases their antioxidant activity.

20.31

10 3.82 0 Raw

Boiled

Steamed

 

R E C o M M E n d E d Va Va R i E t i E S o F aRtiChokES

in thE SupERMaRkEt

Va R i E t y o R t y p E

CoMM EntS

Green Globe (also called French)

The most popular variety o globe artichoke, ound in virtually all supermarkets, is also one o the most nutritious.

Purple artichokes

Some large stores carry purple artichokes as well as the Green Globe. Purple is the more nutritious choice, because it contains a signicant amount o anthocyanins.

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Green Globe (also called French)

 FFour-inch our-inch round globes. Heartier avor than Imperial Star.

Start with crowns, not seeds. Does not do well in cool climates. Buds are edible 75–100 75– 100 days ater setting out the crowns.

 

a R t i C h o k E S , a S p a R ag u S , a n d a Vo C a d o S

inFoRMation FoR Va R i E t y

dESCRiption gaRdEnERS

Imperial Star

Sweet, round, mild-avored, mild-avored, and ree o thorns.

Annual artichoke is started rom seeds indoors. Transplant Transplant when w hen soil temperature is 50 degrees or higher. Good yield the rst year.

Violet de Provence

A medium-size medium-size globe artichoke with violet-tinged violet-tinged bracts. Three times higher in phytonutrients than most other varieties. French heirloom.

A hardy perennial that grows in USDA zones 7 and above. Start seeds indoors in late winter and transplant when soil temperature is above 55 degrees. Or begin with crowns and plant ater all danger o rost has passed. Harvest the rst crop in the all, approximately 100 days ater transplanting.

Violetto

Called the artichoke o aristocrats. Small, oval, slightly elongated heads up to 5 inches long. Tender and avorul. Northern Italian heirloom.

Matures in 85 days. Not recommended or zones 5 and below. Produces an abundant crop or at least 4 years.

R E C o M M E n d E d Va Va R i E t i E S o F aSpaRaguS

in thE SupERMaRkEt

typE

CoM M EntS

Alll gre Al green en var arie ietities es

Fres eshn hnes esss isis mor moree im impo port rtan antt tha thann the the sp spec eci icc var varie iety ty..

All purple varieties

Some large supermarkets and natural-ood natural- ood stores carry purple asparagus, which is more nutritious than green asparagus. Freshness is paramount.

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VEgEtablES

F a R M E R S M a R k E t S , S p E C i a lt lt y S t o R E S , u ‑ p i C k FaRMS, and SEEd CatalogS

inFoRMation FoR Va R i E t y

dESCRiption gaRdEnERS

Apollo

Highest in the amily o phytonutrients called avonoids.

Early and productive. The rst spears appear early in the spring and spears continue to emerge or several weeks.

Guelph Millennium

A newly released green variety known or its uniorm spears with tight tips.

Plant the crowns in the all. Tolerates cold winters but also does well in warm climates. Highly productive or up to 6 years.

Jersey Knight

Tender and succulent bright green spears are 3/8 inch in diameter or more. The tips have a purple cast.

Jersey Supreme

Purple Passion

Average-size  A verage-size spears are sweet and tender. Burgundy spears with creamy green interiors are larger and more tender than most green asparagus. Sweet, mild, and nutty avor when cooked. Makes a distinctive salad garnish. One o the highest in

Matures rom early April through mid-May. midMay. Produces high yields in small spaces. Good in warm climates. One o the earliest varieties. Good yield. Resistant to rust and usarium.

 EEarly-season arly-season variety. Hybrid and heirloom varieties are available. Smaller yield than other varieties. Fronds reach 4–5 4–5 eet.

phytonutrients.

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8000 7000 6000

  s   c   )    i    l    L 5000   o   /   n   g   e   m 4000    h   p   E    l    A   a   G 3000    t   o   (    T

Wild Species

Wild apples have far more phytonutrients than our modern varieties.

Modern Varieties

2000 1000 0

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RECoMMEndEd VaRiEtiES oF applES

in thE SupERMaRkEt

Va R i E t y

CoM MEntS

Braeburn

Bicolored apple discovered in New Zealand in 1952. Excellent eating quality. Crisp and juicy with a balanced blend o sweet and tart. Keeps well. Lower in phytonutrients than most o the ollowing varieties.

Cortland

Juicy, tender, snow-white snow-white esh and thin skin. Good dessert and salad apple. Does not brown readily. Commonly available in New York State and surrounding areas. Very high in phytonutrients.

Discovery

Sweet and crisp. Discovered in England in the 1940s. Pink-tinged Pink- tinged esh. Does not store well. One o the most nutritious varieties. Rare.

Fuji

Sweet, crisp, and a good keeper. Widely available. Developed in Japan. A cross between the Red Delicious and another nutritious heirloom variety, Ralls Janet. One o the most nutritious o the 12 most common varieties.

Gala

Another Zealand creation. Sweeterapple thanwith the Braeburn higher in New phytonutrients. Good dessert mild avor.and slightly

Granny Smith

Large, green, tart apple that is the most nutritious o the 12 most common varieties. It has 13 times more phytonutrients than Ginger Gold.

 

applES

Va R i E t y

CoM M EntS

Honeycrisp

Now one o the most popular varieties in the United States. Crisp, sweet, subacid avor. It is one o the more nutritious varieties in the supermarket, provided you eat the peel. (The peel is especially high in phytonutrients.)

Liberty

Liberty is a medium-size medium-size red apple that was once rare but is now becoming more common. Higher in phytonutrients than Granny Smith. Crisp, hard apple with a balanced blend o tart and sweet. Good or eating and cooking.

Melrose

One o the best keepers. Its avor improves during storage. Good or pies and baking. Lower in phytonutrients than most o the apples on this list.

Red Delicious

Once the most popular apple in the United States, Red Delicious now takes a backseat to Fuji and Honeycrisp, crisper varieties that are equally sweet. This American heirloom is relatively high in phytonutrients — provided you

eat the dark red skin. Modern variants have even darker skin.

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Belle de Boskoop

Large, greenish-yellow greenish-yellow ruit with rough skin. Firm; ragrant; tangy. tang y. Very Very nutritious. Hard-to-nd Dutch heirloom developed in 1856. Stores well.

Bramley’s Seedling

One o the world’s best cooking apples, but hard to nd in the United States. Very high in phytonutrients (3 times higher than the Fuji). The apples do not keep their shape when cooked.

Golden Russet

Small heirloom variety with rough, yellow-gold yellowgold skin. Intense, sweet-andsweet-andtart avor. Considered the best-tasting best-tasting o its type. Ideal or making cider. Rare.

Best or zones 6–9. 6–9. Late-season Late-season apple. Needs two dierent apple varieties or adequate pollination. Best or zones 5–7. 5–7. Matures in midseason or late season. Needs two pollinators. Vigorous tree produces a heavy crop. Theor apples store or 3 months more. Best or zones 4–10. 4–10. Late-season Late-season apple. Scab-resistant. Scab-resistant. Vigorous; winter-hardy. winterhardy.

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Haralson

Bright red, medium-size medium-size ruit. Crisp; rm; juicy. Mildly tart. Good baking, eating, and cider apple. Holds its shape when cooked. Extra-high Extra-high in phytonutrients. Heirloom variety introduced in the United States in 1922.

Best or zones 3–7 3–7. Does well w ell in cold climates. Stores or 6 months. Biennial bearer. Resists apple scab and cedar-apple cedar-apple rust.

 Medium-size red apple that is becoming Medium-size Liberty

more common. Crisp with a good balance o tart and sweet. Good or eating and cooking. Very high in phytonutrients.

Best orResistant zones 4–10. 4–to10.scab, Midseason apple. rust, mildew, and re blight, so ideal or organic production.

Round, red, sweet, mildly tart ruit with

Best or zones 3–7 3–7. Midseason Mid season

white esh. Good or eating and apple. Cold-hardy. Cold-hardy. Partially selcooking. Discovered in Ontario, Canada, ertile but does best with a in 1798. pollinator.

McIntosh

 RRed-green ed-green apple good or eating resh, cooking, and making juice. Stores very well. Very high in phytonutrients. Heirloom variety developed in the

Northern Spy

United States in the 1840s. Sweet, honeyed avor. Juicy and low in acid. Very high in phytonutrients. Introduced in 1970. Comparable to an extremely nutritious Golden Delicious.

Ozark Gold

Best or zones 3–7. 3–7. Late-season Late-season apple. Biennial tendency. Slow to start bearing. Best or zones 4–9. 4–9. Early-to-midseason apple. Highly disease-resistant. diseaseresistant.

Redeld

Dark red skin with dark red esh and  juice. High in acid. Used or cider and an d Best or zones 3–4. 3–4. baking, not or eating resh. Very high in antioxidants. Rare. Short storage lie.

Red Jonagold

Large red-skinned red-skinned apple rich in phytonutrients; good or eating and baking. A good blend o sweet and tart. Aromatic.

Best or zones 5–8. 5–8. Late-season Late-season apple. Vigorous tree that is early to bear ruit. Requires a pollinator.

Rhode Island Greening

One o the best American cooking apples. Highest in major phytonutrients o six apples tested. Heirloom introduced in the United States in 1650s; perhaps the oldest variety o all. Rare.

Best or zones 4–10. 4–10. Late-season Late-season variety. Takes Takes long to go into bearing. Deserves a place in more home orchards.

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Spartan

 RRed-skinned ed-skinned medium-size medium-size apple. Crunchy, sweet, with a delicate winelike avor. Rich in antioxidants, especially in the skin. Heirloom introduced in the United States in 1936.

Best or zones 4–8. 4–8. Early all apple and a heavy bearer. Benets rom having a pollinator that also blooms in midseason.

WineCrisp

Medium-sized,  M edium-sized, dark red, nonglossy ruit similar to Winesap. Firm and crisp with a good mix o sweet and tart. Stores well. Debuted in 2009.

Best or zones 4–8. 4–8. Midseason apple. Scab-resistant. Scab-resistant. Just now becoming available in tree nurseries.

 

180 160

Wild Chokeberries

Wild Chokeberries are much higher in antioxidant activity than our modern blueberries.

140

  y    t    i 120   v    i    t    )   g   c   /   a 100    t    E   n   T   a   l   o    d    i   m 80   x   u   o    i    t    ( 60   n    A

Modern Blueberr y Varieties Varieties

40 20 0 Chokeberr y (Aronia) Elliot

Bluetta

Darrow

Bluecrop

Avon Bl Blue

 

50

Cooked blueberries are higher in antioxidant activity than raw ones.

40   y    t    i    )   v   g    i    t    0   c   0   a 30    /    t    1   n   E   a   T    d    i    l   x   o 20   o    i    t   m   u   n   (    A 10 0

Raw Berries

Cooked Berries

Canned Berries

 

FRuitS

R E C o M M E n d E d Va Va R i E t i E S o F bluEbERRiES

in thE SupERMaRkEt

t y p E o R Va R i E t y

CoMMEntS

Few supermarkets display the names o their blueberry Blueberries, resh or rozen, all varieties

varieties, but all blueberries areasgood sources anthocyanins. Frozen blueberries are almost nutritious as o resh ones. Some stores sell rozen wild  blueberries,  blueberries, a bit more expensive but more nutritious. Buy ats o blueberries in peak season and reeze them at home.

F a R M E R S M a R k E t S , S p E C i a lt lt y S t o R E S , u ‑ p i C k Fa R M S , a n d n u R S E R i E S

typE oR VaRiEty

dESCRiption

inFoRMation FoR gaRdEnERS

Aronia berries, dark blue

 PPea-size, ea-size, astringent, dry-tasting dry-tasting dark blue berries with dark blue esh. Also known as chokeberries. Among the most nutritious o all ruits. Fresh aronia berries are rare.

Best or zones 3–7 3–7. Each bush can grow to 6 eet high, 6 eet wide, and bear 40 pounds o ruit. Takes 4 years to produce high yields.

Bluechip

Best or zones 3–7 3–7. Large, rm berry. One o the most Early-to-midseason variety. Vigorous, nutritious in a study o 15 upright bush with medium-large medium-large varieties. clusters. Ornamental.

Bluegem

Medium-size  M edium-size light blue berry with a mild avor. Among the highest in antioxidant value in a 2011 study o 42 varieties.

Best or zones 6–9. 6–9. Rabbiteye type. Grown primarily in Florida. Vigorous plants.

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bluEbERRiES and blaCkbERRiE S

typE oR

inFoRMation FoR dESCRiption

VaRiEty

Bluegold

Brightwell

gaRdEnERS

Firm, light blue berries, avorul and uniorm in size. Very high in antioxidants. Medium-size,  M edium-size, juicy, almost seedless dark blue berries with good avor. Considered one o the top varieties in the world. Can be rozen or dried. High in antioxidants.

Brunswick

Wild blueberry originally rom Nova Scotia. Small ruits with a wild avor. Rare.

A wild blueberry rom Maine known or its great avor. The

Best or zones 4–7 4–7. Northern highbush hig hbush type. Late-season Late-season variety. Cold-hardy, Cold-hardy, compact, round bush grows to 4–6 4–6 eet tall. Productive. Best or zones 6B–9. 6B–9. Rabbiteye type. Midseason variety. Bush grows to 6–8 6–8 eet tall. Good or hedges or borders. Plant several varieties or better pollination. Best or zones 3–6. 3–6. Lowbush type. Spreads through underground stems. Red-orange Red-orange leaves make a great addition to the all landscape. Best or zones 3–6. 3–6. Lowbush type. Available in plant nurseries that specialize in native plants. Spreads

Burgundy Maine

small berries have the high phytonutrient content ound only

through underground stems. Burgundy leaves brighten the

in wild varieties. Rare.

landscape 1 oot tall. in the all. Plants are about

Burlington

Best or zones 4–7. 4–7. Northern Medium-to-light blue berries highbush type. Late-season Late-season variety. known or their rmness and good Extremely hardy. Very vigorous, avor. High in antioxidants. upright, moderately productive. Easy to grow.

Centurion

Medium-to-large dark blue berry. Among the highest in antioxidants in a 2011 study o 42 varieties.

Best or zones 6–9. 6–9. Rabbiteye type. Late-season Lateseason variety. Upright growth. Easy to manage.

Chandler

Very large, avor. light blue berryitswith ne, sweet Despite size,a it is high in antioxidants.

Best or zones 4–8. 4–8. Late-season Late-season variety. Strong growth and vigor; reaches 5–6 5–6 eet high. Produces ewer but larger berries.

Climax

Large berries that ripen uniormly and have a sweet avor. Rich in antioxidants.

Best or zones 6B–9. 6B–9. Extra-early Extra-early variety. Abundant crop. Good ornamental.

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Coville

Darrow

gaRdEnERS

Sweet, large berries, usually eaten resh or used in cooking, preserves, and cakes. One o the most nutritious in a study o 15 varieties. Sweet but robust avor. One o the largest o all blueberries. Also one o the most nutritious in a

Best or zones 5–7 5–7. Northern highbush type. Ripens in late July or early August. Grows to 3–4 3–4 eet high and 4–55 eet wide. Needs two pollinators. 4– Best or zones 5–7 5–7. Northern highbush type. Ripens in August. Mature size is 5 eet by 5 eet.

Earlyblue (also called Early Blue)

study o 15 varieties. One o the rst to ripen. Sweet Best or zones 4–7 4–7. Northern highbush and light in color. Good or resh type. EarlyEarly-season season variety. Moderate eating or cooking. Ranks slightly yield. Grows to 4–5 4–5 eet tall. below Coville in antioxidant value.

Early May

Medium-size  M edium-size berries. Rare. Among the highest in antioxidant value in a 2011 study o 42 varieties.

Best or zones 6–9. 6–9. Rabbiteye type. Needs two pollinators.

Elliot

Northcountry

Northsky

Rancocas

Rubel

Small to medium, rm, light blue ruit. Among the highest in antioxidants in a 2011 study o 42

Best or zones 4 8. Northern highbush type. Late-season Late-season variety. Upright growth. High yield. Good

varieties. Small-to-medium berries with a waxy, sky-blue sky-blue bloom. Sweet and mild, with a wild blueberry avor. High in antioxidants.

ornamental. Best or zones 3–7 3–7. Northern highbush hig hbush type. Early-to-midseason variety. Hardy, compact bush grows to 4 eet tall. High yield. Good ornamental.

Best or zones 3–7 3–7. Northern highbush hig hbush Small, sky-blue sky-blue berries with a wild, type. Midseason Midsea son variety. Very hardy. sweet avor. Slightly higher in Reaches 2 eet tall and can be grown antioxidants than Northcountry. in a container.

in antioxidants.

Best or zones 4–8. 4–8. Northern highbush type. Cold-hardy. Cold-hardy. Midseason variety. Leaves turn red in all. Ripens over 7 weeks. Good yield.

Small, dark blue berries with a sweet and intense wild avor. Twice the antioxidants o many varieties. A wild plant that has been cloned but not altered.

Best or zones 4–8. 4–8. Northern highbush type. Late-to-midseason variety. Strong, upright bush that reaches 6–7 6–7 eet tall. Consistent producer. Good all color.

Small berries with a high sugar content and a hint o lemon. High

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typE oR

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VaRiEty

Sharpblue (also called Sharp Blue)

gaRdEnERS

Medium-sized,  M edium-sized, sweet, dark blue berries. Rich in antioxidants.

Best or zones 7– 7–10. 10. Southern highbush type. Good or warm climates. Needs a pollinator.

R E C o M M E n d E d Va Va R i E t i E S o F blaCkbERRiES and blaCkbERRy hybRidS

in thE SupERMaRkEt

t ypE

CoM M EntS

Few supermarkets display the varietal names o their blackberries, but all blackberries are good sources o Blackberries, boysenberries, anthocyanins and overall antioxidant value. Boysenberries, loganberries, and marionberries, resh loganberries, and marionberries are also excellent choices. or rozen Frozen berries are almost as nutritious as resh ones. Buy ats o berries in peak season and reeze them at home.

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VaRiEty

Boysenberries

gaRdEnERS

Very large, sot, deep maroon berries with a good sweet-tart sweet-tart avor. Cross between a European raspberry, a blackberry, and a loganberry. Higher in antioxidants than many blackberries.

Best or zones 6–10. 6–10. Midseason berries that tolerate heat. Canes have thorns and require trellis.

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Best or zones 5–8. 5–8. Ripens in July. Semierect thornless berry. Exceptionally cold-tolerant. cold-tolerant. Selpollinating. Very productive (20 pounds per plant).

Chester Thornless blackberries

Juicy, ull-avored, ull-avored, rm blackberries. Great or eating resh and baking.

Hull Thornless

Best or zones 5–8. 5–8. Midseason Large-to-veryLarge-tovery-large large rm blackberry variety. Ripens rom mid-June mid-June with a mild avor. Sweeter than most through July. Good yield.

blackberries

other thornless varieties and higher in antioxidants. Introduced in 1981.

Semierect canes require trellis. Moderately hardy and diseaseresistant.

Jumbo Thornless blackberries

Highest in anthocyanins and overall phytonutrients o 4 varieties tested.

Best or zones 3–9. 3–9. Requires trellis.

Medium-size,  M edium-size, long, dark red, sot berries with an excellent unique avor. More nutritious than many

Best or zones 5–9. 5–9. Canes have thorns, but thornless types are available. Frost- and diseaseresistant. Fruits rom midsummer

Loganberries

varieties o blackberries.

to midautumn, earlier than other blackberries.

Marionberries

One o the most widely cultivated hybrid blackberries in the world. Higher in antioxidants than loganberries and boysenberries. Intensely aromatic.

Best or zones 7B–9B. 7B–9B. Fruits in mid- to late summer.

Waldo blackberries

Good-size  G ood-size berries are sweet and aromatic. High ORAC value, equivalent to the marionberry.

Best or zones 6–10. 6–10. Midseason variety. Vigorous, thornless, trailing blackberry. Good yield.

Wild Treasure blackberries

A new thornless variety with small-to-mediumsmall-tomedium-size size berries, small seeds, and an excellent avor reminiscent o its wild parent, the Western dewberry. Released in 1998. High ORAC value. Just now becoming available.

Best or zones 5–8. 5–8. Cold-tolerant. Cold-tolerant. A trailing blackberry as vigorous as the marionberry. Fragile canes require careul handling.

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Fresh

Choose strawberries that are resh and ully ripe. Some stores eature local strawberries during the peak season. Take advantage o the opportunity and buy enough to reeze.

Frozen

Frozen strawberries are almost as nutritious as resh ones and are available year-round. yearround. Thaw in the microwave to retain the most nutrients.

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inFoRMation FoR Va R i E t y

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Medium-size,  M edium-size, glossy, dark red heart-shaped heart-shaped berries with excellent avor. Soter than some varieties. Rich in phytonutrients. Developed in Canada in the early 1970s.

Bounty

Best or zones 4–10. 4–10. Cold-hardy. Cold-hardy. Resistant to several common diseases. Heavy producer. Recommended or northern states.

 

FRuitS

inFoRMation FoR Va R i E t y

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Camarosa

Large, rm, conical ruit with bright red color and good avor that is gaining popularity as a U-pick variety. Very high in phytonutrients and ORAC value.

Best or zones 7– 7–9. 9. Early-season Early-season berry. Released in 1993.

Chandler

Large berry that is higher in phytonutrients than most other varieties. Excellent avor and a brilliant red color. Freezes well. Released in 1983.

Best or zones 5–8. 5–8. Cold-hardy. Cold-hardy. Grows best on the West Coast and in the Southeast.

Earliglow

Sweet, good avor, glossy, and rm. Uniormly deep red. Recommended or reezing, desserts, and preserves. Developed by the USDA in 1975.

Best or zones 4–8. 4–8. Bears ruit in early June. Cold-hardy. Cold-hardy. A vigorous grower that is resistant to disease.

Honeoye

Intense strawberry avor. Conical berries. Relatively high in antioxidants and anthocyanins.

Best zoneshardy. 3–8. Bears 3–8. June.or WinterWinter-hardy. Very ruit in productive. Highly resistant to berry rot.

Late Star (also Latestar)

Attractive, rm berry. Pleasant avor with a touch o tartness. More likely to be ound in U-pick berry arms than in stores. Three times more antioxidants than some varieties. Created by the USDA and introduced in 1995. Plants can be hard to nd.

 BBest est or zones 5–8. June-bearing. June-bearing. Disease-resistant. Diseaseresistant. High yield.

Large, bright red berry with a small core. Aromatic with a mild avor. High ORAC

Best or zones 4–8. 4–8. Exceptionally late variety. variet y. Vigorous grower.

value.

Disease-resistant. Disease-resistant. Best or zones 3–9. 3–9. Fruits within three months o planting and continues to ruit throughout the summer. Vigorous and able to withstand wet conditions.

Ovation

Selva

Firm, juicy ruit. Higher in antioxidants than Sweet Charlie.

Sweet Charlie

A high-sugar, high-sugar, low-acid low-acid variety that is orangered in color. Winner o a number o taste tests. Extracts were ound to be more eective in killing human breast cancer cells than all other varieties tested. Released in 1992 by the University o Florida.

Best or zones 7– 7–9. 9. Well suited or the southeastern states, Caliornia, Oregon, and Washington. Resistant to crown rot, ruit rot, two-spotted two-spotted spider mites, and powdery mildew. Highly resistant to anthracnose ruit rot.

272

 

S t R aW b E R R i E S , C R a n b E R R i E S , a n d R a S p b E R R i E S

R E C o M M E n d E d Va Va R i E t i E S o F CRanbERRiES

all MaRkEtS

Va R i E t i E S

All varieties, resh or rozen

CoM M EntS

All varieties are high in phytonutrients and are similar to wild cranberries in nutritional content.

in thE gaRdEn

Early Black, Howes, and Ben Lear are popular varieties that were selected rom the wild. They are higher in antioxidant value than most other varieties. Early Black has slightly more phytonutrients than the other two. Stevens is a hybrid created by the USDA or greater disease resistance and productivity. It is lower in phytonutrients than the varieties mentioned above, but it is a very nutritious berry nonetheless.

Best or zones 2–7 2–7. Needs moist m oist to boggy soil that is high in acidity (pH 4.5– 4.5–6.5). 6.5). Cranberries require specic growing conditions. You will nd more growing advice online.

R E C o M M E n d E d Va Va R i E t i E S o F R E d a n d blaCk RaSpbERRiES

in thE SupERMaRkEt

typE

Fresh Frozen

CoMMEntS

Look or resh berries that have held their shape, or buy rozen raspberries. Frozen raspberries are available year-round year-round and retain much o the

nutritional content o the resh ruit. Derost in the microwave.

273

 

FRuitS

Fa R M E R S M a R k E t S , S p E C i a l t y S t o R E S , u‑piCk FaRMS, and nuRSERiES

REd

dESCRiption

RaSpbERRiES

inFoRMation FoR gaRdEnERS

Caroline

Large, great-tasting great-tasting berries that are rmer than many other varieties. High in antioxidants, and has anticancer properties as well.

Best or zones 4–9. 4–9. Hardy. Delivers two bumper crops — one in late June and another rom August until September.

Heritage Red

Most popular all-bearing all-bearing raspberry on the market. Medium-size Medium-size ruit with good avor. Rich in antioxidants.

Best or zones 3–11. 3–11. Late all– bearing variety that ruits rom late August until rst rost.

Large ruit with a mild avor.

Suitable or zones 3–11, 3–11, but does best in mild climates. High resistance to root rot.

Summit

blaCk

inFoRMation FoR dESCRiption

RaSpbERRiES

gaRdEnERS

All

All black raspberries are high in antioxidants and have anticancer properties, according to lab tests and animal studies.

Black raspberries should not be planted within 75–100 75–100 eet o blackberries or any other type o raspberry because o the likelihood o cross-pollination. cross-pollination.

Bristol

Large, black, with attractive glossy skin and rm esh. Good avor. Good or canning, baking, reezing, and eating resh.

Best or zones 5–8. 5–8. Cold-tolerant. Cold-tolerant. Vigorous, upright canes do not require staking. Ripens in July. Easy to pick. Sel-pollinating. Sel-pollinating.

Large berries with rm, glossy black ruit. Sweet and rich avor. Good choice or making jams and jellies.

Best or zones 4–8. 4–8. Reliable and hardy. Bountiul midseason crop. Tall, vigorous, vig orous, productive plant. p lant. Recommended or both home and market growers.

Jewel

2 74

 

5801   y   e    t    i   u   v   s    i   s    t    i   c   t   a   h    t   s   n   e   r   a   f    d    i   g   x   /   g   o    i    t   u   n      E    A    T

Red-fleshed peaches are highest in antioxidants antioxidants..

1048

Red-Fleshed

637

White Wh ite-Fl -Flesh eshed ed

Yell ellow ow-Fl -Flesh eshed ed

 

StonE FRuitS

R E C o M M E n d E d Va Va R i E t i E S o F p E a C h E S and nECtaRinES

in thE SupERMaRkEt

t ypE

 White-eshed White-eshed

CoMMEntS

White-eshed  W hite-eshed peaches and nectarines are higher in phytonutrients than yellow-eshed yellow-eshed varieties. The skin is the most nutritious part o the ruit. Peaches and nectarines are sprayed with a signicant amount o pesticides. Buy organic ruit to lower your exposure to these unwanted chemicals.

F a R M E R S M a R k E t S , S p E C i a lt lt y S t o R E S , u ‑ p i C k Fa R M S , a n d n u R S E R i E S

inFoRMation FoR p E aCh E S

dESCRiption gaRdEnERS

Champagne

Large, white-eshed, white-eshed, reestone peach. Light-colored Lightcolored blush over cream-colored cream-colored Best or zones 7–9. 7–9. Peaches Peaches ripen in skin. Juicy, Juicy, sweet, and low in acid. Fine- midmid-August. August. Vigorous, productive textured. High in antioxidants, tree. especially in the skin. Released in 1982.

Indian Blood Cling

A large clingstone peach with red skin and white esh streaked with red. Best or zones 4–8. 4–8. Ripens in midAromatic when ripe. Uncommon. High September. A heavy producer. Does in anthocyanins and overall best with a pollinator. antioxidants. Heirloom rom the 1700s. Large, rm peach with yellow esh

O’Henry

that is streaked with red. Great avor. Heirloom variety. Higher in antioxidants than most other yelloweshed varieties.

Best or zones 6–9. 6–9. Midseason harvest. Strong, vigorous, heavybearing, and sel-pollinating. sel-pollinating.

295

 

FRuitS

inFoRMation FoR p E aCh E S

dESCRiption gaRdEnERS

September Sun

Juicy, rm, yellow-eshed yellow-eshed reestone peach. Very high in antioxidant value or a yellow-eshed yellow-eshed variety.

Best or zones 5–9. 5–9. Late-season Late-season peach that ripens rom late August to early September September..

Snow Giant

White-feshed  W hite-feshed reestone peach. Very large, rm, and sweet with low acidity. Best or zones 4B–8B. 4B–8B. Late August Red blush over creamy white skin. Slightly harvest. lower in phytonutrients than Snow King.

Snow King

Large, red-skinned, red-skinned, sweet-avored sweet-avored peach with white esh. Has the highest antioxidant content o all the varieties o peaches recommended in this chart. Introduced in 1993.

Spring Crest (also called Springcrest)

Medium-size  M edium-size peach with little uzz. Best or zones 5–9. 5–9. Early-season Early-season Firm, yellow esh with skin that blushes variety. Ripens rom late May red. In one study, second highest in through mid-June. mid-June. nutritional content o 11 varieties tested.

Best or zones 5–9. 5–9. August harvest. Sel-pollinating. Selpollinating.

inFoRMation FoR n E C ta R i n E S

dESCRiption gaRdEnERS

Arctic Snow

White-eshed  W hite-eshed reestone nectarine. Low-acid, Lowacid, sweet ruit that is rich in phytonutrients.

Best or zones 5–9. 5–9. Late-harvest Late-harvest variety.. Ripens rom the last week o variety August to the rst week in September.

Brite Pearl (also called Bright Pearl)

White-eshed nectarine that is very Best or zones 5–9. high in antioxidants. The skin is much richer in phytonutrients than the esh. Not cold-hardy.

Crimson Gold

 YYellow-eshed ellow-eshed reestone nectarine with Best or zones 5–9. 5–9. Ripens in July. a bright red blush over golden skin.

John Boy II

 YYellow-eshed ellow-eshed reestone nectarine. Sweet and tart.

Best or Zones 5–9. 5–9. Vigorous grower. Earliest-ripening Earliest-ripening nectarine.

Red Jim

 RRed-eshed ed-eshed clingstone nectarine. Rich in anthocyanins.

Best or zones 5A–9B. 5A–9B.

Zee Fire

 YYellow-eshed ellow-eshed clingstone nectarine. Skin has a red blush over yellow skin. Supersweet, low in acid, and quite rm. Among the highest in phytonutrients.

Best or zones 5–9. 5–9. Ripens in May. Productive. Good or warm climates, as it does not require long, cool winters to bear ruit.

296

 

StonE FRuitS

R E C o M M E n d E d Va Va R i E t i E S o F apRiCotS

in thE SupERMaRkEt Va R i E t y

All varieties

CoM M EntS

Apricots are more nutritious than peaches and nectarines. For the most phytonutrients, choose apricots with dark orange or red-orange red- orange skin and esh. Ask the produce manager to cut one open or you.

F a R M E R S M a R k E t S , S p E C i a lt lt y S t o R E S , u ‑ p i C k Fa R M S , a n d n u R S E R i E S inFoRMation FoR Va R i E t y

dESCRiption gaRdEnERS

Blenheim

Firm, light orange esh with a very good, Best or zones 4–8. 4–8. Ripens intense avor. Medium-to-large-size Medium-to-large-size ruit. rom June to early July. Thirty percent o apricots grown in Caliornia Sel-pollinating. Selpollinating.

are Blenheims. Goldstrike

Large, rm ruit. Light orange esh and Best or zones 4–8. 4–8. Ripens in slightly glossy skin. Firm, meaty, and early July. Rapid-growing Rapid-growing tree. moderately juicy. Excellent avor and texture. Requires a pollinator.

Hargrand

Very large, sweet, and juicy apricot with deep Best or zones 4–8. 4–8. Winter-hardy. Winter-hardy. orange skin and esh. Very high ORAC Fruits in mid-to-late July. Selvalue — twice as high as many varieties o red pollinating and disease-resistant. disease-resistant. grapes. Freestone. Released in 1980.

Harogem

Medium-size  M edium-size ruit with a bright red glossy blush over orange orang e background. Ten times higher in beta-carotene beta-carotene than the average peach. Released in 1979.

Best or zones 4–8. 4–8. Very coldhardy. Fruits rom June through July. Resistant to brown rot and perennial canker.

Robada

Large, juicy,acid. withAttractive a good balance between sweet and skin color with a red blush. Deep orange esh.

Best or zones 5–June. 5–8. 8. Fruits rom late May to mid-June. midVigorous and productive variety.

Wilson Delicious

Golden orange ruit with a rich, distinctive avor. Third highest in antioxidants in a survey o 22 varieties.

Best or zones 5–8. 5–8. Ripens in early July. Heavy bearer. Sel-pollinating. Selpollinating.

297

 

FRuitS

R E C o M M E n d E d Va Va R i E t i E S o F ChERRiES

in thE SupERMaRkEt

Va R i E t y

Bing Hartland Royal Anne (also called Queen Anne)

CoM M EntS

Very common sweet cherry with skin that ranges rom dark red to almost black. One o the most nutritious varieties. Fresh cherries have bright green, exible stems. Sweet, rm, glossy purple cherry. Highest in antioxidants o sweet cherries in a recent survey. Sweet, large, rm cherries with yellow skin and a red blush. Twice as high in phytonutrients as Rainier cherries, which they closely resemble.

F a R M E R S M a R k E t S , S p E C i a lt lt y S t o R E S , u ‑ p i C k Fa R M S , a n d n u R S E R i E S

Va R i E t y

inFoRMation FoR gaRdEnERS

dESCRiption

Balaton

Tangy, large, rm cherry with red juicy ju icy esh. Hungarian heirloom.

Best or zones 5–8. 5–8. July harvest. Vigorous trees.

Bing

Very common sweet cherry with dark red to almost black skin. One o the most nutritious varieties. Rich in anthocyanins. US heirloom.

Best or zones 5–9. 5–9. Requires a pollinator.

Early Black (also called Knight’s Early Black)

Hartland

Skin a dark, dull red; almost black when Best or zones 5–8. 5–8. Ripens in ully ripe. Signicantly higher in mid-June. midJune. Crack-resistant Crack-resistant and anthocyanins than most other varieties. hardy. Heirloom variety rom 1810. Rare. Sweet, rm, glossy purple cherries. Best or zones 5–9. 5–9. Midseason Less sweet than some sweet cherries producer. Requires a pollinator. but ranks high in avor nonetheless. Winter-hardy. Winterhardy. Heavy-bearing. Heavy-bearing. Highest in antioxidants o sweet Disease-resistant Diseaseresistant and resistant to cherries in a recent survey. cracking and rot.

298

 

StonE FRuitS

inFoRMation FoR Va R i E t y

dESCRiption gaRdEnERS

Montmorency

Tangy, medium-large, medium-large, bright red sour cherry. Great in cherry pies. Proven anti-inammatory antiinammatory properties.

Best or zones 4–9. 4–9. Ripens in June. Upright tree with an abundance o cherries.

Royal Anne (also Queen Anne)

Sweet, large, rm cherries with yellow skin and a red blush. Twice as high in antioxidants as Rainier cherries, which are similar in appearance.

Best or zones 4–9. 4–9. Ripens in late May and early June. Partially selertile but benets rom having a pollinator.

Sweet, crisp, and juicy. Very Very large,

Best or zones 5–8. 5–8. Early-season Early-season

heartheart-shaped, shaped, dark red rm, ruit with with alight pink esh. Moderately small stone.

cherry ripens in mid-June. mid-June. Requires a pollinator. Fairly resistant to cracking.

Summit

R E C o M M E n d E d Va Va R i E t i E S o F p l u M S

in thE SupERMaRkEt

t ypE

Red, dark blue, and black

CoM M EntS

Plums with red, dark blue, and black skins are more nutritious than yellow- or green-skinned green-skinned varieties.

F a R M E R S M a R k E t S , S p E C i a lt lt y S t o R E S , u ‑ p i C k Fa R M S , a n d n u R S E R i E S

inFoRMation FoR Va R i E t y

dESCRiption

Angeleno (also called Angelina)

gaRdEnERS

Large, purple-skinned purple-skinned ruit. One o the top 10 varieties produced in  LLate-season ate-season variety. Ripens in midCaliornia. Highest in antioxidants September. Very Very good producer. in a survey o 5 varieties.

299

 

FRuitS

inFoRMation FoR Va R i E t y

dESCRiption gaRdEnERS

Autumn Sweet

Very sweet clingstone plum. Second highest in antioxidants o 11 varieties. New release. Similar to Italian Prune plum, but larger.

Black Beaut

Large, dark purple ruit with gorgeous red esh. Juicy and Best in zones 5–9. 5–9. Ripens in early moderately sweet. Second highest June. Once popular in Caliornia, in antioxidants in a survey o 5 varieties. One o the rst plums to but no longer so. ripen in the summer.

Black Diamond

Hard-to-nd, highly nutritious plum. Very high ORAC value o 7,581, which is higher than artichokes and black beans.

Best in zones 5–9. 5–9. Early-to-midseason variety.

Cacak’s Best

Large, blue-black blue-black plum with pale yellow esh rom  rom Yugoslavia. Yugoslavia. Freestone. One o the 3 most nutritious plums in a 2003 study.

Best in zones 5–8. 5–8. Midseason variety. Requires pollinator. Good resistance to the plum pox virus. A healthy tree with an open crown.

Best or zones 5–8. 5–8. Late-season Late-season variety. Winter-hardy. Winter-hardy. Heavybearing.

 High-quality, medium-size, High-quality, medium-size, Castleton

blueblue-skinned skinnedvariety. ruit that resembles the Stanley Released in 1993.

French Damson (also called Damson)

Small, round plum with blue skin and green esh. Flavor can be too intense and tart or some people. One o the 3 most nutritious plums in a 2003 study.

Best in zones 4–7. 4–7. Tolerates cold winters. Ripens in August. Selpollinating. Good bearer. Best in zones 5–9. 5–9. Ripens in midSeptember. Pest- and diseaseresistant.

Medium-to-large ruit with dark purple skin and yellow-green yellow-green ruit. Best or zones 5–9. 5–9. Heavy bearer. The plum that’s most commonly Sel-pollinating. Selpollinating. made into prunes. Very sweet, but

Italian Prune

Longjohn (also called Long John)

with a hint o lemon.  Blue-colored plum with an Blue-colored elongated teardrop shape. Freestone. Third highest in antioxidants in a study o 11 varieties. Developed in 1993.

Best or zones 5–9. 5–9. Upright tree, somewhat willowy in shape. Partially sel-pollinating, sel-pollinating, but does better with another pollinator.

300

 

inFoRMation FoR Va R i E t y

dESCRiption gaRdEnERS

Red Beaut (also called Red Beauty)

Stanley

Pleasantly sweet tart skin. Medium-size, Mediumsize,with witha airly a bright red skin that turns purple when ripe.

Best or zones 5–9. 5–9. Early-season Early-season variety. Ripens in late la te May. Requires a pollinator.

Firm, tender, large plum with dark blue skin. Sweet. Common.

Best or zones 5–9. 5–9. Late-summer Late-summer harvest. Late-blooming. Late-blooming. Selpollinating, but does best with another pollinator. Large, reliable crop.

 

Red and black grapes are richer in nutrients than green grapes. 920 850

  s   c    i    l   o   )   n   L   e   /    h   g   p   m    l    (   a    t   o    T

260

Thompson

Red Flame

Black Seedless

Seedless  

120 100   y    t    i 80   v    i    t    )   g   c   /   a   E    t    T   n   l 60   a   o    d    i   m   x   u   o    i    t    ( 40   n    A

Golden raisins have almost three times more antioxidant activity than dark-colored raisins.

20 0 Sun-Dried Raisins

Sulfured and SunDried Golden Raisins

 

RECoMMEndEd V Va aRiEtiES oF gRapES

in thE SupERMaRkEt

t ypE

Red, purple, or black

CoMMEntS

Many supermarkets list the varietal names o their grapes. I the names are not listed, look or blue-, red-, and blackskinned varieties. Thompson seedless is the lowest in nutritive value. I the varietal names are listed, look or the varieties mentioned below.

 

gRapE S and RaiSinS

F a R M E R S M a R k E t S , S p E C i a lt lt y S t o R E S , u ‑ p i C k FaRMS, and SEEd CatalogS

inFoRMation FoR Va R i E t y

dESCRiption gaRdEnERS

Autumn Royal

A crisp, sweet-tasting, sweet-tasting, seedless grape Best in zones 7–8. 7–8. Does not with black or purplish-black purplish-black skin.

require a pollinator. High in phytonutrients. Concord

Best or zones 4–9. 4–9. Ripens in Large, blue-black blue-black grapes with seeds. September. Sel-pollinating. Sel-pollinating. Can Most common on the East Coast. A withstand cooler temperatures new seedless variety is now available. than many other varieties. Hardy and productive.

Crimson Seedless (also called Red Crimson Seedless)

Very sweet, mediummedium-size size seedless grapes with red skin.

Best or zones 6–10. 6–10. Ripens rom late September through October. Large triangular clusters.

Sweet, seedless, extra- juicy,  juicy, blueblack grape with a spicy nish and thin skin. Developed by Cornell University in 1952 by crossing a Russian seedless black grape with a Western variety.

Best or zones 5–8. 5–8. A vigorous, highly productive, diseaseresistant grape. Resistant to phylloxera and mildew. Selpollinating. Begins to bear ater 2 years.

Noble

Highest in antioxidants o all the cultivated varieties o muscadines. Very good quality medium-size medium-size ruit that is 16 percent sugar.

Best or zones 7–9. 7–9. Ripens rom early to midseason.

Red Flame Seedless (also called Flame Seedless)

Ranges in color rom red to dark purple. Crisp ruit has excellent avor. Second-mostSecondmost-popular popular grape in the United States. Highest antioxidant content in a survey o 7 varieties o table grapes. Introduced in the 1970s.

Best or zones 7–9. 7–9. Vigorous, heavy-bearing heavybearing vines that require a long growing season. Selpollinating. Firm, large clusters o medium-large mediumlarge grapes.

Red Globe

Very large, seeded red grapes with rm esh. Second to Red Flame. High antioxidant levels.

Best or zones 7– 7–11. 11. Harvest rom September to October.

Ribier

Large, round, black grapes with seeds. Originated in France.

Best or zones 7– 7–10. 10. Ripens rom August through October.

Glenora

315

 

R E C o M M E n d E d Va Va R i E t i E S o F CitRuS FRuitS Most o the varieties o citrus ruits recommended below are available in large supermarkets, specialty markets, and in armers markets, so I have grouped all the locations together. I have also not given specic planting instructions or citrus ruits, because they are grown only in climate zones 9–10. 9– 10. I you live in those zones, you can get detailed tree-planting tree- planting inormation rom your local agricultural extension agent, ruit-tree ruit-tree nursery, library, garden club, or online.

SupERMaRkEtS, SpECialty StoRES, u‑piCk FaRMS, and FaRMERS MaRkEtS

oRangES

Blood oranges

Cara Cara

Valencia

CoM M EntS

Blood oranges are small oranges with esh the color o dark red wine. They have a sweet-tart sweet-tart avor. The orange skin may have a purple blush. They are higher in antioxidants than all the other oranges. The Moro variety is the highest in anthocyanins. Peak season is rom January to mid-April. mid-April. Cara Caras are ound in some large supermarkets and in many specialty markets. They are medium-size medium-size oranges with a rosy orange esh. They have two to three times more phytonutrients than navel oranges and a sweeter sweeter,, less acid avor. Peak Peak season is rom December to April. A Valencia is a medium-size, medium- size, seedy orange with thin, hard-to-peel skin. The ruit is sweeter and juicier than that o navel oranges and a good choice when making home-squeezed home-squeezed orange juice. Valencias are also higher in phytonutrients. They are available rom February to October, but peak season is rom May to July, when most other US varieties are out o season.

 

FRuitS

oRangES

Washington navel (also called navel oranges)

ta n g E l o S

Any variety

CoMMEntS

Ripe navel oranges are sweet and low in acid, and their skin and esh are a deep orange color. Although other varieties are more nutritious, navels are high in vitamin C and phytonutrients and are one o the best choices in the supermarket. The new crop arrives in stores in October, but the oranges are more likely to be ripe ater November. CoMMEntS

More nutritious than most oranges, tangelos have the tang and color o tangerines.

MandaRin CoMMEntS oRangES

Clementine

Clementines are an early-season early-season mandarin orange. Free o seeds, they are similar to tangerines but somewhat smaller. Their deep orange esh is rich in beta-carotene beta- carotene and other phytonutrients.

Satsuma

Satsuma is a variety o tangerine that is also known as satsuma mandarin and satsuma orange. It is seedless and very easy to peel.

Tangerine

Tangerines are small citrus ruits that are easy to peel. Their avor is sweet, less sour, and more intense than most oranges. They are also higher in beta-carotene. beta-carotene.

gR apEFRuitS

CoMMEntS

White varieties

White, or “blonde,” varieties o graperuit are more bitter than pink and red varieties, and they are lower in phytonutrients. Nonetheless, they have been shown to lower LDL cholesterol and to block the growth o several dierent types o human cancer cells.

Pink varieties

Pink graperuit varieties are sweeter than white graperuits and are slightly higher in antioxidant value. Red graperuits are the highest in lycopene and overall phytonutrient content o all graperuit types. They are also the sweetest. The darker the red color, the more benecial the ruit. The most nutritious varieties include Rio Star, Star Ruby, Rio Red, and Ruby Red, in that order. Graperuits harvested ater December are less likely to be orce-ripened orce-ripened with ethylene gas.

Red varieties

342

 

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The Cavendish banana, the only one available in most US stores, is much lower in beta-carotene than varieties consumed in some other countries.

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R E C o M M E n d E d Va Va R i E t i E S o F tRopiCal FRuitS

in thE SupERMaRkEt

bananaS

Baby bananas (also called niños) Red bananas (also called red nger

CoMMEntS

Compared to the Cavendish banana, niños have three times more vitamin C, plus more vitamin A, potassium, calcium, magnesium, manganese, and zinc. They are available in some large supermarkets. Red nger bananas are sweet and creamy like the Cavendish, but they are higher in vitamin C and carotenoids. They are ready to eat when the

bananas)

skin is a dark magenta color with brown streaks. Add them to a breakast smoothie or a ruit salad.

Burro

Let these at and stubby bananas ripen until the esh is yellow or the best avor.

pinEapplES

Golden, extra-sweet extra-sweet varieties

CoMMEntS

Gold-colored,  G old-colored, very sweet pineapples are sold under a variety o brand names, including Del Monte Gold Extra Sweet, Hawaii Gold, and Maui Gold. They are sweeter and higher in beta-carotene beta-carotene than the traditional Cayenne variety.

p a p ay a S

Co MM EntS

Caribbean Red (also called Caribbean Sunrise, Mexican, or Maradol)

This extra-large extra-large papaya can weigh between 2 and 5 pounds. Its redcolored esh has twice the carotenoids and lycopene as the more common, golden-eshed golden-eshed varieties. It is less expensive per pound as well. Most are grown in Mexico and Central America.

Solo

The Solo is the most popular papaya in US markets. It is an excellent source o vitamin C, but lower in carotenoids and lycopene than the Caribbean Red. MangoES

Ataulo, Haden, Francis, and Uba

CoMMEntS

All varieties o mangoes are more nutritious than bananas, pineapples, and papayas, but these our are the most nutritious varieties sold in the United States. In a 2010 study, Ataulo and Haden had the most anticancer properties.

 

g u aVa S

CoM MEntS

Guavas are the most nutritious tropical ruits in US supermarkets. RedRed or pink

and pink-eshed pink-eshed guavas are better or you than white-eshed white-eshed guavas. Guavas are high in ber and have a low glycemic load. Look or red guava juice and rozen puree. I you can’t nd guavas in your supermarket, shop in ethnic markets.

hiSpaniC, haWaiian, and aSian MaRkEtS

bananaS

Brazilian Dwar (also called apple banana and Dwar Brazilian) Hawaiian varieties p a p aya S

Rainbow

CoM MEntS

The Brazilian Dwar is extra-high extra-high in vitamin C, lutein, beta-carotene, beta-carotene, and alpha-carotene. alpha-carotene. More than 50 dierent varieties o bananas are grown in Hawaii. I you live in Hawaii or vacation there, get to know some o these delightul ruits. The ones with the most highly pigmented esh are the most nutritious. CoM MEntS

The most important papaya grown in Hawaii, the rainbow has orange-

gold esh. It has been genetically modied to resist the ring spot virus. The Sunrise papaya has red-orange red-orange esh, which translates into high levels o lycopene, beta-carotene, beta-carotene, and a related carotenoid called beta-cryptoxanthin. beta-cryptoxanthin. It, too, has been genetically modied to resist the ring spot virus.

Sunrise

 

Fruit Sala ds Recommended Ingredients for Fruit

Apples with their skins Apples sk ins Berries o any kind, ki nd, especially wild berries, berr ies, blueberries, blueberries,  blackber  black berrie ries, s, strawber str awberrie ries, s, raspber ras pberries, ries, cra c ranber nberrie ries, s, marionberries, loganberries, and boysenberries (resh, dried, d ried, or rozen)  

White-feshed  W hite-feshed peaches or nectarines with their skins skin s Bing cherries, cherr ies, Royal Royal Anne cherries, cherr ies, or sour sour cherries cherr ies  Red-, blue-, or black-skin Red-, black-skinned ned plums plums Dried currants Red or black grapes Navel oranges, Valencia oranges, Cara Cara oranges, blood oranges, or tangelos Dark red graperuits Red papayas, papayas, mangoes (ripe or green), red guavas, g uavas, or red bananas Dark red watermelons, dark orange cantaloupes, or orange honeydew melons Nuts or seeds, such as pecans, walnuts, wal nuts, pistach pistachios ios,, pumpkin seeds, or sunfow sun fower er seeds (resh or toasted) Fresh mint or basil  

MElonS

R E C o M M E n d E d Va V a R i E t i E S o F M E lo lo n S

in thE SupERMaRkEt

W at E R M E l o n S

Small, seedless varieties

CoMMEntS

As a general small, seedless varieties have more lycopene than large, seededrule, watermelons.

Precut watermelons

I watermelons are sold in halves or quarters, buy those that have the most intense red color — your guarantee o high lycopene content.

C a n ta l o u p E S

Precut cantaloupes

CoMMEntS

Because you cannot see the esh color o whole cantaloupes, look or those that have been presectioned and displayed on ice. Choose cantaloupes that have the deepest orange esh.

ho n E y d E WS

 Orange-eshed varieties Orange-eshed

CoM MEntS

New varieties o orange honeydews are more nutritious than the traditional green varieties.

CaSabaS

CoMMEntS

Casabas are not as nutritious as cantaloupes or as sweet as honeydews. They are very juicy.

All varieties

F a R M E R S M a R k E t S , S p E C i a lt lt y S t o R E S , u ‑ p i C k FaRMS, and SEEd CatalogS

inFoRMation FoR W at E R M E l o n S

dESCRiption gaRdEnERS

Dixie Lee

Very large (up to 30 pounds), seeded, heirloom variety that has more lycopene than most old-ashioned old-ashioned melons.

Matures 90 days ater transplanting outdoors. Best or zones 5–9. 5–9.

369

 

FRuitS

inFoRMation FoR W at E R M E l o n S

dESCRiption gaRdEnERS

Extazy

Small, round, seedless watermelon with dark red esh. Weighs 6–7 6–7 pounds. The skin has light stripes on a dark green background. Highest in lycopene in a recent review.

Matures 90 days ater transplanting outdoors. Best or zones 5–9. 5–9.

Round, dark red, seedless watermelon with Matures 98 days ater Lycosweet

dark green skin. Weighs 6–7 6–7 pounds.

transplanting outdoors.

Developed to be high in lycopene.

Best or zones 5–9. 5–9.

Millennium

Seedless hybrid melon. Weighs 9–11 9–11 pounds. Dark green skin without stripes. Dark red esh. Higher in lycopene than Dixie Lee.

Matures 85 days ater transplanting outdoors. Best or zones 5–9. 5–9. Needs a seeded watermelon or a pollinator.

Mohican

Small, round, seedless watermelon about 7 inches in diameter. Indistinct stripes on a medium green background. High in lycopene. Noted or its excellent avor and tender esh.

Matures in 85 days ater transplanting outdoors. Best or zones 5–9. 5–9. Needs a seeded pollinator.

Summer Flavor #710

Large, great-tasting, great-tasting, dark red melon with seeds. Can reach 30 pounds. Light green skin with darker green stripes. Second highest in lycopene o the varieties in this chart.

Matures in 80–90 80–90 days ater transplanting outdoors. Best or zones 5–9. 5– 9. Does not need a pollinator. inFoRMation FoR

C a n ta l o u p E S

dESCRiption gaRdEnERS

Bleinheim Orange

An heirloom cantaloupe with deep orange esh.

Matures in 90–100 90–100 days. Best or zones 4–11. 4–11. Does best in warm or hot

Charentais

A sweet, small French heirloom with very dark orange esh. Great avor. Not available in most markets because o its ragility.

growing conditions. Matures in 75–90 75–90 days. Can be direct-sown direct-sown in warm climates when soil temperatures reach 70 degrees.

Durango

Firm, dark orange esh. Extra-high Extra-high in beta-carotene. betacarotene.

Matures in 90 days. Does better in cool conditions than some varieties.

370

 

inFoRMation FoR C a n ta l o u p E S

Oro Rico

dESCRiption

Sweet, rm, and crisp esh. High in betacarotene, but not as high as Durango. A Caliornia standby stand by..

gaRdEnERS

Matures in 90–95 90–95 days. Zones 5–11. inFoRMation FoR

ho n E y dE WS

dESCRiption gaRdEnERS

Honey Gold

Hybrid honeydew with dark orange esh.

A vigorous vine with good yield. Does well in humid, tropical conditions and hot, dry conditions.

Orange Delight

Not as sweet or as high in beta-carotene beta-carotene as Orange Dew.

Matures in 100 days. Zones 5–11.

Orange Dew

Sweet, distinct avor. Weighs about 6 pounds. Darker esh than Orange Delight and slightly higher in beta-carotene. betacarotene.

Matures in 105 days. Zones 5–11.

 

o n e y M u s ta H on ta r d V i n a i g r e t t e You can alter this basic recipe by adding any o the ollowing

ingredients: ½ teaspoon sweet paprika, 1 teaspoon grated lemonn or orange peel, or 1 teaspoon dried lemo dr ied herbs, such as tarragon, tar ragon, basil, mint, mi nt, or oregano. oregano. I I  you preer preer resh herbs, use 1 tablespoo t ablespoonn o the t he nely chopped leaves. leaves. total time: 5– 5–1 10 minutes minut es 

yield:: 1½ yield 1½ cups

¼ cup vinegar o your choice  1–2 tablespoons reshly 1–2 resh ly squeezed lemon lemon juice, lime juice, or orange juice 1 tablespoon honey  1–2 garlic cloves, nely minced or pushed through 1–2 th rough a garlic press 1 tablespoon prepared mustard or 1 teaspoon powd powdered ered mustard ¾ teaspoon salt, or more or less to taste Freshly ground black pepper to taste 1 cup extra virgin olive oil, preerably unltered

Combine all ingredients ing redients except the oil and mix until well  blended. You can beat with a spoon or wire whisk or blend or ten seconds in a ood processor on medium-high medium-high speed. Then add the oil in a thin drizzle, whisking constantly. I you’re using a ood processor, process on medium speed as you add the oil. Pour enough dressing over the salad to coat the greens, but not so much that it pools in the bottom o the salad bowl. Store in the rerigerator or up to two weeks. Bring to room temperature beore using using..  

Sautéed Leeks W i t h M u s ta ta r d a n d C u m i n

prep time: 10– 10–1 15 minutes minu tes cooking coo king time: time : 10 minutes minut es total time: 20–  20–2 25 minutes minu tes 

yield: 2 cups

2 medium-size medium-size leeks ¼ cup extra ext ra virgin virg in olive oil, preerabl preerablyy unltered un ltered 1 teaspoon cumin seeds 2 tablespoons prepared mustard 1 teaspoon honey

Trim the bulb ends o the leeks to remove their tiny rootlets. Trim the tops o the leaves, leaving three inches o dark green above the white. Cut the leeks into quarters lengthwise, then then rinse r inse well to remove any dirt. Beginning at the root end, slice the white part o the leeks crosswise into ¼-inch slices, then slice the green portion into narrower,  ⁄ 8-inch slices. Combine the oil, cumin seeds, and green portions o the leeks in a medium rying pan. Sauté over medium-low medium-low heat or 2 minutes, then add the white portions o the leeks and cook or o r another anothe r 8 minutes. minute s. Stir requently requ ently.. Add the mustard must ard and honey and sauté over low heat or another 2 minutes. Serve hot, cold, or at room temperature. 1

 

C o lo br e a d l o r f u l C o r n br prep time t ime:: 15– 15–20 20 minutes cooking time: 20–  20–2 25 minutes minut es total time: 35–  35–45 45 minutes 

yield: 6 servings

1 cup purple, red, or blue whole-grain whole- grain cornmeal 1 cup all-purpose all-purpose four 2 teaspoons baking powder ½ teaspoon baking soda ½ teaspoon salt 2 large eggs 1

3

honey melted unsalted butter 3 ⁄  cup tablespoons 2  ⁄ 3 cup plain nonat, low-at, low-at, or ull-at ull-at yogurt 2  ⁄ 3 cup skim, sk im, lowlow-at, or whole whole milk mil k

Preheat the oven to 425°F. Grease an 8-inch or 9-inch

square baking pan. Combine the dry ingredients in a medium mixing bowl. Using a spoon, make a well in the center. In a small mixing bowl, whisk together the remaining ingredients until thoroughly combined. Pour the liquid ingredients into the well in the dry ingredients and stir  briefy,, until just combined. Pour the batter into the prepared  briefy pan and put it on the middle shel in the oven. Bake 20–25 20–25 minutes, or until the top is golden brown and the cornbread springs back when you touch it in the middle. Cool slightly and cut c ut into 6 to 8 squares. Serve warm or at room temperature.  

t a t o S a l a d W i t h S u n - Dried P o ta T o m at a t o e s a n d K a l a m a ta ta O l i v e s prep time: 15 minutes minu tes cooking coo king time: time : 2  20– 0–45 45 minutes, depending on method chilling time: 24 hours 

yield: 5 cups cup s (abo (about ut 4–5 4– 5 servings)

2 pounds unpeel u npeeled ed new potatoes or unpeeled baking potatoes, preerably with red, blue, or purple fesh ½ cup oil-packed oil-packed sun-dried sun-dried tomatoes, drained and a nd chopped or julienned ½ cup thinly sliced red onions or chopped scallions (including white and green parts) 1  ⁄ 3 cup extra virgin olive oil, preerably unltered 3 tablespoons red or white wine vinegar 1 tablespoon sugar  1–2 garlic cloves, pushed through a garlic 1–2 ga rlic press ½ teaspoon powdered mustard or 1 teaspoon prepared mustard ½ cup pitted and chopped kalamata kala mata olives 1  ⁄ 3 cup chopped prosciutto prosciutto or diced cooked bacon (optional)

Steam or microwave microwave the potatoes in their skins until they are tender. andpotatoes, store inthen the rerigerator or 24 hours. Quarter theCool c hilled chilled cut into ¼-inch slices and place in a large mixing bowl. Do not remove the skins. Combine remaining ingredients in a small bowl and pour over the potatoes. p otatoes. Toss to coat c oat evenly. evenly. Serve Ser ve cold col d or at room

temperature.  

S t e a m e d B e e t s W i t h S au au t é e d G r e e n s , B lu lu e C h e e s e , a n d B a l s a m i c V i n e g a r prep time: 10 minutes cooking coo king time: time : 40–  40–60 60 minutes total time: 5  50– 0–70 70 minutes 

yield: 4 servings servings

2 bunches red beets (about 8–10 8–10 medium), with their greens 2 garlic cloves ¼ cup extra virgi v irginn olive oil, pree preerabl rablyy unltered un ltered ¼ cup chopped pungent red or yellow onion ½ cup dark balsamic vinegar 2  ⁄ 3 cup crumbled c rumbled blue blue cheese Grated zest o 1 lemon

Trim the beets, leaving an inch o root and stem on each eac h  beet. (This keeps more o the nutrients inside the beets as they cook.) Set the greens aside. Scrub the beets and place in a steamer basket inside a pot o simmering water. Cover and cook, using a temperature setting that produces a steady release o steam. Add more water to the pot i necessary. Steam the beets until they are tender when pierced with a ork, approximately 40–60 40–60 minutes, depending on the size o the beets. Remove the cooked beets rom the steamer  basket and let cool. While the beets are cooking, press or mince the garlic and set aside. Rinse the greens thoroughly, shake o excess water, and tear the leaves o the ribs in roughly 2-inch pieces. Discard the ribs. Dry the greens between layers o paper towels or in a salad spinner, then set aside. Combine the olive oil and chopped onions in a mediumsize skillet and sauté or 3–4 3–4 minutes over medium-high medium-high  

heat, stirring occasionally occasionally,, until sotened. Add the garlic and the beet greens. Toss the greens until they are coated with oil, cover, and cook over medium-low medium-low heat until the greens are wilted but still bright green, g reen, about 5 minutes. Set aside. Bring the balsamic vinegar to a slow boil in a small

saucepan over medium heat. Continue to boil, uncovered, until the vinegar has been reduced to about ¼ cup, approximately 4–5 4–5 minutes. Trim the roots and stems o the cooled beets, then peel 1 3 them. Slice them into uniorm slices about ¼–  ⁄   inch Cover thick, then distribute them evenly among our salad plates. the beets with the sautéed beet greens and onions and drizzle with the balsamic reduction. Top with the crumbled cheese c heese and grated zest. Serve warm or at room temperature. You can also rerigerate and serve chilled.

 

T o m a to to S a l s a total time: tim e: 15 15 minutes 

yield: 2 cups

1 pound cherry cherr y, grape, g rape, or currant curra nt tomatoes tomatoes (about 2 cups) ½ cup chopped scallions (including white and green parts) 3 tablespoons reshly squeezed lime juice (rom about 2 small limes) ½ cup nel  nelyy chopped resh cilantro ci lantro leaves leaves 1 small serrano pepper, pepper, seeded and nel  nelyy diced, or ¼– ¼ –½ teaspoon cayenne pepper, to taste 1 garlic clo clove, ve, pushed through th rough a garlic press ¼ teaspoon salt 1  ⁄ 3 cup chopped avocado (optional)

Rinse the tomatoes and remove any leaves or stems. Put them in the bowl o a ood processor or blender and pulse a ew times, until they reach the consistency consistenc y o ¼-inch dice. Transer the tomatoes to a small, nonreactive bowl, add the remaining ingredients, and stir until combined. Serve at room temperature or chill and serve cold. Store in the rerigerator.  

Baked Kale Chips prep time: t ime: 15 minutes cooking time: 8–  8–1 10 minutes minut es total time: 23–  23–2 25 minutes minut es 

yield: 4 cups

8 ounces kale 2  tablespoons extra virgin vi rgin olive oil, preerably preerably unltered un ltered

Salt to taste

Preheat the oven to s 350°F. Rinse the leaves kale o leaves thoroug thoroughly hly,, shake o  excess o exces water, and water, tea r the tear t he the ribs in roughly 2-inch 2-inc h pieces. Discard the ribs. Dry the leaves  between layers o paper towels towels or in a salad spinner. spinner. Transer the leaves to a large mixing bowl and toss with the olive oil and salt, salt, coating both sides. Place a single single layer o leaves on one or more baking sheets and bake or 8–10 8–10 minutes, or until crisp but not too dry. Turn once. Cool and serve.   Use sesame oil instead o olive oil and sprinkle the kale with 2 tablespoons sesame seeds beore  baking.. Or press 1 clove o  baking o  garlic into the olive oil and let rest or ten minutes beore mixing with the raw kale. variations:

 

A r m e n i a n L e n t i l S ou ou p prep time: ti me: 30 minutes total time: 1 hour 

yield:: 6 cups (about 4 servings) yield

 11–2 –2 medium garlic g arlic cloves 1 cup dried dr ied lentil lentils, s, preerabl preerablyy black, green g reen (French), or red  4 –5 cups low-sodium low-sodium vegetable or meat broth 1  ⁄ 2 cup coarsely chopped dried dr ied apricots (see page 284) 3 tablespoons extra virgi v irginn olive oil, preerab preerably ly unltered un ltered 1  ⁄ 2 cup chopped pungent red or yellow onion 1 red, green, yellow, or orange bell pepper, cut into ½-inch dice 31 ⁄ 2 cups chopped resh tomatoes, with their seeds, or 1 28-ounce can diced tomatoes, undrained 1 medium unpeeled eggplant, cut into ½-inch cubes 1 tablespoon dark brown brown sugar suga r, rmly r mly packed 1 tablespoon vinegar 1  ⁄ 2 teaspoon ground cinnamon ¼ teaspoon ground allspice or ground cloves ¼ teaspoon cayenne pepper, or more or less to taste 1 teaspoon salt, or more or less to taste 4 tablespoons chopped Italian (fat(fat-lea) lea) parsley or chopped resh mint or garnish

Push the garlic through a garlic g arlic press and set aside. Rinse

the lentils and put them in a large pot. Add 4 cups broth and the apricots, bring to a boil, then cover and reduce the heat to low. low. Simmer while wh ile you prepare the remaining rema ining ingredients ing redients,, about 20 minutes. Heat the olive oil in a large saucepan over medium heat. Add the chopped onions and sauté 4–5 4–5 minutes, or until the

 

transl ucent. Add all remaining ingredients except onions are translucent. the herbs. he rbs. Bring to t o a simmer si mmer,, cover cover,, and cook or 10 minutes. Add the vegetable mixture to the lentils and simmer or another 30 minutes, or until the lentils are a re tender. tender. Adjust the seasonings. I the soup is too thick, add more broth. Ladle the soup into large bowls, garnish with the chopped herbs, and serve.   Top each serving with a dollop o sour cream or yogurt. Sprinkle the soup with a small amount o grated orange zest. Substitute chopped chives c hives or cilantro or the parsley. For a meaty soup, add 1 pound o raw lean hamburger or chopped sirloin steak, preerably rom grassed cows, and combine with the vegetables and the lentils. Heat until the meat is thoroughly cooked. variations:

 

A p pl pl e S k i n s p l e C r i s p W i t h A p pl prep time: ti me: 30 minutes baking time: 5  50– 0–60 60 minutes total time: 80–  80–90 90 minutes 

yield: 6–8 6– 8 servings

Apples

2½ pounds apples, preerably Granny Smith or another nutritious variety ½ cup honey 1 tablespoon unbleached all-purpose all-purpose four, whole-wheat whole-wheat four, or rice four 1 teaspoon ground cinnamon ½ teaspoon ground g round nutmeg nutmeg Topping

¾ cup unbleached all-purpose all-purpose four, whole-wheat whole-wheat four, or rice four ¾ cup rolled oats (not instant insta nt)) ½ cup chopped walnuts ½ cup dark da rk brown brown sugar suga r, rmly r mly packed, or ½ cup honey ½ cup (1 stick) unsalted or salted butter, butter, melted

Preheat the oven to 350°F. Peel and core the apples, but do not discard the peels. Slice the peeled apples into ¼-inch slices and place into a large mixing bowl. Combine 1 cup o the sliced apples, the apple skins, the honey,, 1 tablespoon four honey f our,, cinnamon, and nutmeg nut meg in the th e bowl o a ood processor processor.. Process Process on high hig h speed until the skins are nely chopped, about 3 minutes. (This will seem like a long time.) Stop and scrape the sides o the bowl as needed. Stir  

the chopped mixture into the bowl o sliced apples, then spoon into a greased 8-inch square baking pan. Set aside. To make the topping, combine all al l the topping ingredients ing redients in a medium mixing bowl. Stir until blended, then spoon over the apples. Place the pan on the middle rack over rac k o the ov oven en and bake 50–60 50–60 minutes, or until the top is golden brown and the apple slices are tender. Cool 10 – 15  15 minutes. Serve warm or at room temperature. temperature.  Add a teaspoon o grated g rated lemon peel to the apples. Add ¼ teaspoon ground allspice or ground cloves. Use pecans instead o walnuts. variations:

 

Cranberry Horseradish Relish total time: 15 minutes 

yield: 1¾ cups

8 ounces whole resh cranberries cranber ries (about 2¼ 2¼ cups) ¼ cup thinly sliced scallions (including white and green parts) 3 tablespoons granulated sugar or warm honey 1 tablespo t ablespoon on prepared horseradish 2 tablespoons currants, chopped raisins, or dried cranberries 2 tablespoons sour cream or yogurt yogur t (optional)

Chop the resh cranberries until they are nely minced, or put them into the bowl o a ood processor and pulse about 5–10 5–10 times. Transer the chopped cranberries to a small mixing bowl and stir in the remaining ingredients. ing redients. Let rest or about teen minutes beore serving to allow the favors to meld and the dried ruit to plump up in the cranberry liquid. Store in the rerigerator rerigerator..  

Savory Plum Sauce prep time: time : 5 minutes minutes cooking coo king time: time : 30 minutes total time: 3  35 5 minutes minute s 

yield: 1½ cups

1 clove garlic 12 red, red, blue, blue, or black plums, pitted and cut c ut in hal  h al  ½ cup red wine 1 tablespoon unsalted butter 1  ⁄ 8 teaspoon salt 1  ⁄ 8 teaspoon ground g round cloves cloves ½ teaspoon ground cinnamon 1 tablespoon honey honey or rmly  rmly packed light l ight or dark brown sugar

Push the garlic through a garlic press and set aside. Combine the plums and red wine in a medium saucepan and simmer, uncovered, or 10 minutes. Cover and simmer or an additional 10 minutes. Add the reserved garlic and the remaining ingredients, cover,, and simmer or cover o r another anoth er 10 minutes. min utes. Add a tablespoo ta blespoonn or two o water i needed to maintain a pourable pour able consistenc consi stencyy. Spoon into the bowl o a ood processor or blender and pulse ten times, or until the peels are nely chopped. c hopped. Serve warm over bee, pork, poultry, or lamb.  

G r a p e , M i n t, t, a n d F e t a S a l a d prep time: 20 minutes resting time: 30 minutes total time: 50 minutes 

yield: 4 servings servings

3 cups (about 1¼ pounds) black or red seedless grape halves ½ cup crumbled cr umbled eta eta cheese ¼ cup chopped walnuts or pecans 2 tablespoons chopped chopped resh mint mi nt or 2 teaspoons dried mint 1 tablespoon reshly squeezed lemon juice 2 tablespoons extra virgin vi rgin olive oil, preerably preerably unltered un ltered

Combine the grape g rape halves, eta cheese, nuts, and mint in a medium bowl. In a small bowl, whisk together the lemon juice and olive oil. Pour the dressing over the ruit and toss until combined. Let rest at room temperature or 30 minutes beore serving.  

L e m o n P u d di on P e e l d i n g W i t h L e m on prep time: t ime: 15 minutes cooking time: about 30 minutes total time: about 45 minutes 

yield: 5 servings

1 large or 2 small smal l unpeeled lemons, lemons, seeded and cut into eighths 1 cup honey or 1¼ 1¼ cups granulated g ranulated sugar 4 large eggs ½ cup (1 stick) salted or unsalted un salted butter, butter, at room temperature 1 teaspoon pure vanilla extract ¼ cup nely  nely chopped chopped walnuts or pecans peca ns (optional)

Preheat the oven to 325°F. Grease ve 6-ounce custard cups. Combine all ingredients except the nuts in the bowl o a ood processor. processor. Process on high or  or 6 minutes.This will w ill seem s eem like a long time, so set a timer to make sure you blend it long enough. Scrape down the sides o the bowl halway through. The mixture will be curdled curdl ed at rst, but will become smooth ater about 5 minutes. Pour the mixture into the custard cups and place on a  baking sheet. Position the sheet on the middle shel o the oven. Bake or 25 minutes, then check or doneness; i the pudding is not set, bake an additional 5 minutes, or until set. Remove rom the oven and let cool. Sprinkle with the chopped nuts and serve ser ve warm, or transer to the rerigerator

and chill or 30 minutes or more beore serving. (The pudding can also be made ahead and rerigerated rer igerated overnight.) overnight.)

 

 Pour the pudding mixture into an 8-inch graham cracker or shortbread crust (or another kind o cooked pie shell) and bake or 30 minutes, or until set. To make lime pudding, use 2–3 2–3 limes instead o 1 lemon. Top the pudding with sw sweetened eetened faked coconut instead o nuts. variations:

 

o m T u m P o l l a m a i ( M i x e d S e a s on S om on a l F ru ru i t s i n T h a i H e r b s a n d L i m e J u i c e ) total time: 30 minutes 

l arge yield: 5 cups (about 4 large servings)

5 cups sliced or cubed assorted resh ruit in season (see suggestions suggesti ons on pages pages 366–67) 366– 67) 3 tablespoons date sugar or rmly r mly packed light or dark brown sugar  2–3 tablespoons reshly squeezed lime juice, to taste 2–3 ¼ teaspoon salt 1 tablespoon nely chopped lemongrass 2  ⁄ 3 cup chopped resh mint m int or 2 tablespoons dried mint Grated zest o 2 limes

Place the ruit in a medium bowl. Combine sugar, lime  juice, and salt in a small bowl and stir until the sugar dissolves. Pour over the ruit and toss until all the ruit is coated. Let stand or 30 minutes to blend the fav favors. ors. Just beore serving, add the herbs and lime zest. The salad should be eaten the day you make it to preserve its resh taste. tas te.  

SCEFC REFERECES

The research citations are listed in the order o their relevance within each chapter. You can read a summary o any o these studies by going to http://www.ncbi.nlm.nih.gov/pubmed and entering theletitle intoengine. the ne. search Youocan alsoarticles the title tit intooanythemajor majarticle or search engi Theeld. ull text some artenter icles is ree, but you will have to pay or the ull text o the others. The cost ranges rom twenty-ve twenty-ve to orty-ve orty-ve dollars each, and most can be purchased online. You can also retrieve the articles rom a medical or science library at a nearby college or university. The only cost will be the t he copyin copyingg ee. ee. Wd RES: ost an Foun

Vaa, Mohamm Moh ammad ad Reza, et al. 2011. 2011. “E “Eects ects o Apple Consumption Consu mption on Lipid Prole o Hyperlipidemic and Overweight Men.” Men.” International Journal o Preventive Medicine 2 (2): 94–100. 94–100. Gibbons, Ann. 2006. 200 6. “Ancient “Ancient Figs Push Back Origi Or iginn o Plant Cultivation. Cultivation.”” Science 312: 1292. The gs were a sterile variety that required human selection and propagation to grow. Kreutzmann, Stine, Lars P. Christensen, and Merete Edelenbos. 2008. “Investigation o Bitterness in Carrots (Daucus carota  L.) Based on Quantitative Chemical and Sensory Analyses.” LWT — Food Science and Technology  41:  41: 193–205. 193–205.  

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|   FRM Wd gREES  CEERg ECE

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|    MS: ll ins to ll peole

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Using Inra I nrared red Spectroscopy. Spectroscopy. Food Chemistry  129:  129: 637 637 4 4. Yang et al. a l. 2004. 200 4. “Varietal “Varietal Dierences. Dierences.””  Allium um Species: A Comparative Bonaccorsi, Paola. 2008. “Flav “ Flavonol onol Glucosides Glucosides in Alli Comparat ive Study by Means o HPLC-DADHPLC-DAD-ESI-MS-MS.” ESI-MS-MS.” Food Chemistry   107: 1668–73. 1668– 73.  Allium schoenopr schoenoprasum asum  L., as a Natural Antioxidant. Stajner, D. 2004. “ Allium Phytotherapy Research 18: 522–24 522–24.. Guohua, H., et al. 2009. “Aphrodisiac Properties o  Allium tuberosum Seeds Extract.” Journal o  Ethnopharmacology  122:  122: 579–82 579– 82.. Bonaccorsi, 2008. “Flavonol Glucosides.” Hsing, A. W., W., et al. 2002. 20 02. “All “Allium ium Vegetabl Vegetables es and Risk R isk o Prostate Cancer: Ca ncer: A Population-Based Population-Based Study.”  Journal o the National Cancer Institute  94 (21): 1648–5 1648–51. 3

|   CR  hE C: how Suerswee t t s!

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|   p p ES: From Wil to Fries

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Potato Cultivars (Solanum tuberosum  L.): Phytochemical Composition and Inhibition o 1-Methyl-1-Nitrosourea– 1-Methyl-1-Nitrosourea–Induced Induced Breast Cancer in Compositionn and Analysis 22: 571–76. Rats.” Journal o Food Compositio 571–76. “SCS Launches First Program to Certiy Exceptional Nutrient Density in Fresh Produce.” Annie Gardiner, Scientic Certication Systems, Director o Communications. May 2, 2006. http://www.marketwire .com/press.com/ press-release/new release/new-- high- potencypotenc y- antioxidant- purplepur ple- majestypotatoes-makepotatoesmake-nationalnational-debutdebut-southernsouthern-caliorniacaliornia-685381.htm. 685381.htm. Vinson, Joe A., et al. 2012. “High“High-Antioxidant Antioxidant Potatoes: Acute in Vivo Antioxidant Source and Hypotensive  Journalino Humans Agricultural Agricultur alater and Supplementation to Hypertensive Subjects.”Agent Food Chemistry  60:  60: 6749–54. 6749–54.

 

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|   hE hER R CRpS: Carrots , eets , an Sweet potatoes

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β

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|   MES: MES: rinin ac eir Flavor an utrients

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|   EgMES: eans, peas, an entil entils s

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|  RChkES, SpR SpRgS, gS, d VCdS: nule!

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