Eating On The Wild Side
August 23, 2022 | Author: Anonymous | Category: N/A
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300
250
Boiling spinach for ten minutes leaves four times more antioxidants in the cooking liquid than in the vegetable.
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74 50
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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 oten added to other greens in a salad. Arugula is high in lutein and overall antioxidant value.
Caliornia salad, or mixed greens
“Caliornia 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 rued 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 avorul.
Slow to bolt.
Thick, juicy, medium-green medium-green leaves. Concept
B a t a v ia n
Flavorul 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.
Rued, 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, rued, 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 ater rerigerating.
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.
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5 0
d o l d e t e t e t t e l i a c i e o w i o e e e l a h l x R B w w w d e i W n k S S S Y e V r r M n n s y e e o r Y i r t h l l e t e x a t e r p r s a w e s o e T e N l V E m N e W W a i e r p I m
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
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All types
CoMMEntS
All varieties o garlic available in supermarkets oer important health benets. Choose the ones that have the most pleasing avor to you. The most common variety you’ll see, the Caliornia Silverskin, is a sotneck 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
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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 ater 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
Beautiul, 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 die diere 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
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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 specic 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
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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 Wetherseld (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 ater harvest with prompt rerigeration.
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
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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
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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 beore 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 avorul cornbread, polenta, and grits. Rare. (Flint corn is also called Indian corn.)
Matures in 100 days. Grows 7–10 7–10 eet tall.
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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 intensies 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 colorul 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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Our most popular potatoes rank
h e 1 0 p / 100 l g m a ( t o 50 T
low on the phytonutrient scale.
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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, rerigerate overnight, then reheat to lower the impact on your blood sugar.
Colorul “novelty” potatoes
Potatoes with blue skins and esh esh are the most nutritious, ollowed by potatoes with red skins and esh. (See descriptions o specic 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
inFoRMation FoR Va R i E t y
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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
dESCRiption gaRdEnERS
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
Uniorm; 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
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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
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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.
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
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 uniorm, 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
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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.
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
Va R i E t y
inFoRMation FoR
dESCRiption
gaRdEnERS
Bull’s Blood
Roots have red rings alternating with dark pink rings. Deep red-purple red-purple leaves are sweet and avorul; 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 intensies 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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VEgEtablES
inFoRMation FoR Va R i E t y
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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, uniorm 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
in thE SupERMaRkEt
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 oten marketed as yams.
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inFoRMation FoR Va R i E t y
dESCRiption gaRdEnERS
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. Preers 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, Caliornia.
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 rerigerate.
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
Eln
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
Beesteak
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), sot, 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.
155
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
Beesteak
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 ches. High in lycopene.
Currant
Wild variety discovered on the Galápagos Islands in the twenty-rst twentyrst 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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inFoRMation FoR Va R i E t y
dESCRiption gaRdEnERS
Atlantic
Matures 70 days ater setting out Well-rounded W ell-rounded with solid, bluish transplants. Likes cool weather. Good heads. Flavorul. 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 cancerghting compound glucosinolate.
Brigadier
Cavolo (also called Cavolo Broccolo) Majestic Crown
Matures in 70 days ater 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 ater setting out transplants. Medium to late variety.
Large, rm head.
Matures 55–70 55–70 days ater setting out transplants. Wait until ater last rost to plant.
VEgEtablES
inFoRMation FoR Va R i E t y
dESCRiption gaRdEnERS
Marathon
Large blue-green blue-green heads with a high, smooth dome.
Matures 75 days ater setting out transplants. Needs lots o space. Highly tolerant to cold.
Packman
Dark green, tight buds with uniorm heads up to 9 inches wide. Very Very common. Among the highest in antioxidant value.
An early maturing variety that is ready 55 days ater 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 thereater. 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
dESCRiption gaRdEnERS
Deadon
Red savoy cabbage with light green interior leaves. Delicious, sweet avor.
Matures 105 days ater setting out transplants.
Mammoth Red Rock
Uniorm, red, round heads about 8 inches in diameter. Excellent or cooking, salads, and pickling. Heirloom introduced in 1889.
Matures 98 days ater setting out transplants.
Red Express
EExtra-early xtra-early red cabbage. Good avor.
Matures 65 days ater setting out transplants. Compact plants. Recommended or northern areas.
Ruby Perection
Bright magenta leaves. Mediumsize heads.
Matures 85 days ater 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 cauliower, any variety
CoM M EntS
Traditional white cauliower is a good source o cancerghting compounds. Some large supermarkets carry orange, green, and purple
Colorul varieties
cauliower. All o them are higher in antioxidant value than white cauliower.
173
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
Celio
Light green, pyramidal cauliower 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 ater 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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inFoRMation FoR Va R i E t y
dESCRiption gaRdEnERS
Long, narrow, deeply embossed,
Tuscan (also called Cavolo Nero, or Lacinato)
straplike leaves that are dark bluegreen. Excellent source o suloraphanes, the main anticancer ingredient in cruciers. 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 ater setting out transplants (25 days i you want to harvest them as baby greens). Flavor sweetens ater 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 ater 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 isoavones 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. Beautiul purple color.
Matures in 50–60 50–60 days. Short runners and purple owers. Sow ater 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 signicant amount o anthocyanins.
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inFoRMation FoR Va R i E t y
dESCRiption gaRdEnERS
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 ater 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 ater all danger o rost has passed. Harvest the rst crop in the all, approximately 100 days ater transplanting.
Violetto
Called the artichoke o aristocrats. Small, oval, slightly elongated heads up to 5 inches long. Tender and avorul. 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 icc 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.
209
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 uniorm 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.
210
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
i s c k i i d d e s i l a a t r i s r s i i l a i t h u j i u s u s o l d s o o n i i s e m m i o o a F c c G e r o e v
i m a t a a r i n g s p s y l v s i e e k i k a c c t o o a l u u s l u s s u s b l u s M a l M a M a a l l M a l u M l s s M M a a M
G y n n a r G
i r i e l l e e g D D n i d e n G R e l d G o
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.
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
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 dierent 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.
235
FRuitS
inFoRMation FoR Va R i E t y
dESCRiption gaRdEnERS
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 selcooking. 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.
Redeld
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 lie.
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.
236
inFoRMation FoR Va R i E t y
dESCRiption gaRdEnERS
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. Benets 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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Bluegold
Brightwell
gaRdEnERS
Firm, light blue berries, avorul and uniorm 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 uniormly 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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VaRiEty
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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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
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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.
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
inFoRMation FoR dESCRiption
VaRiEty
Boysenberries
gaRdEnERS
Very large, sot, 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. Selpollinating. 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, sot 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 careul 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.
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
Medium-size, M edium-size, glossy, dark red heart-shaped heart-shaped berries with excellent avor. Soter 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
dESCRiption gaRdEnERS
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. Uniormly 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 eective 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, Caliornia, Oregon, and Washington. Resistant to crown rot, ruit rot, two-spotted two-spotted spider mites, and powdery mildew. Highly resistant to anthracnose ruit rot.
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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 specic 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. Derost in the microwave.
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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. Bountiul 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
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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 signicant 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 yelloweshed varieties.
Best or zones 6–9. 6–9. Midseason harvest. Strong, vigorous, heavybearing, and sel-pollinating. sel-pollinating.
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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. Selpollinating.
inFoRMation FoR n E C ta R i n E S
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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.
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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 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 Caliornia Sel-pollinating. Selpollinating.
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. Selvalue — 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. Selpollinating.
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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. Signicantly 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.
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Montmorency
Tangy, medium-large, medium-large, bright red sour cherry. Great in cherry pies. Proven anti-inammatory antiinammatory 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 selertile but benets 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
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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 midCaliornia. 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 Caliornia, 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. Selpollinating. 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. Selpollinating. 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. Selpollinating, 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. Selpollinating. Begins to bear ater 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. Selpollinating. 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 specic 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 inormation 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 ater 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 graperuit 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 dierent types o human cancer cells.
Pink varieties
Pink graperuit varieties are sweeter than white graperuits and are slightly higher in antioxidant value. Red graperuits are the highest in lycopene and overall phytonutrient content o all graperuit types. They are also the sweetest. The darker the red color, the more benecial the ruit. The most nutritious varieties include Rio Star, Star Ruby, Rio Red, and Ruby Red, in that order. Graperuits harvested ater December are less likely to be orce-ripened orce-ripened with ethylene gas.
Red varieties
342
5775 6000 5000 e n ) e g t o 0 r 0 a 1 c / - g a u t e ( B
The Cavendish banana, the only one available in most US stores, is much lower in beta-carotene than varieties consumed in some other countries.
4000 3000 2000 1000
1370 420
325
279
21
0
a p Y n e t h U
k a s o d M n n g T u a i s P
t e a n r T e
h k i s o o d - m e n g v C a H u
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 breakast 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
Ataulo, 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, Ataulo 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 dierent varieties o bananas are grown in Hawaii. I you live in Hawaii or vacation there, get to know some o these delightul 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 modied 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 modied 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 graperuits 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 ater 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 ater transplanting outdoors. Best or zones 5–9. 5–9.
Round, dark red, seedless watermelon with Matures 98 days ater 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 ater 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 ater 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 ater 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 Caliornia 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 preer preer 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, preerably unltered
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 rerigerator or up to two weeks. Bring to room temperature beore 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, preerabl preerablyy unltered 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 nonat, 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, preerably 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, preerably unltered 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 rerigerator 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, pree preerabl rablyy unltered 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 sotened. 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 uniorm 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 rerigerate 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. Transer 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 rerigerator.
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, preerably preerably unltered 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. Transer 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 beore baking.. Or press 1 clove o baking o garlic into the olive oil and let rest or ten minutes beore 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, preerabl preerablyy 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, preerab preerably ly unltered 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, preerably rom grassed 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, preerably 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. Transer the chopped cranberries to a small mixing bowl and stir in the remaining ingredients. ing redients. Let rest or about teen minutes beore serving to allow the favors to meld and the dried ruit to plump up in the cranberry liquid. Store in the rerigerator rerigerator..
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, preerably preerably unltered 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 beore 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 halway through. The mixture will be curdled curdl ed at rst, but will become smooth ater 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 transer to the rerigerator
and chill or 30 minutes or more beore serving. (The pudding can also be made ahead and rerigerated rer 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 beore serving, add the herbs and lime zest. The salad should be eaten the day you make it to preserve its resh taste. tas te.
SCEFC REFERECES
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 Youocan alsoarticles the title tit intooanythemajor majarticle or search engi Theeld. 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. Wd RES: ost an Foun
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| hE hER R CRpS: Carrots , eets , an Sweet potatoes
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β
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