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Broccoli Rabe
- Sparta Farmers' Market
- Asbury Fresh Farmers and Artisans Market
- R&R Flaim Next Generation Produce, LLC
- J&T Farms
- Alstede Farms
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Arugula
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Dandelion Greens
- Haddon Heights Farmers Market
- Weaver Farms
- Sparta Farmers' Market
- Asbury Fresh Farmers and Artisans Market
- R&R Flaim Next Generation Produce, LLC
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Kale
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Leeks
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Spinach
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Asparagus
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Greens
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Kohlrabi
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Radish
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Dill
- Abma's Farm
- Haddon Heights Farmers Market
- Flatbrook Farm
- Holland Township Farmers' Market
- Windy Brow Farms
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Swiss Chard
- City Green
- Flatbrook Farm
- Holland Township Farmers' Market
- Asbury Fresh Farmers and Artisans Market
- Kittatinny Mountain Farm
Broccoli Rabe
Broccoli Rabe is also called Broccoli Raab and Rapini. Blanch before cooking to make it less bitter.
How to Select
Choose firm, green, small stems with compact heads. The florets should be tightly closed and dark green, not open or yellow. Avoid ones with leaves that are wilted or yellowing.
How to Store
Store broccoli rabe in a plastic bag in the refrigerator for up to 5 days.
Nutrition Benefits
Fat free, cholesterol free, very low sodium, excellent source of Vitamins A and C.
In season from 4/1-5/26
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Arugula
Also called Rocket, this is a peppery green very popular in Mediterranean dishes.
How to Select
Look for bright green leaves that are delicately crisp, and stems that are neither withered nor slimy.
How to Store
Loosely wrap Arugula in damp paper towels and place in a plastic bag for up to 3 days in the refrigerator.
Nutrition Benefits
Low fat, cholesterol free, very low sodium, good source of folate and calcium, excellent source of vitamins A and C.
In season from 4/15-11/15
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Dandelion Greens
Although gardeners may look with disdain on the yellow-flowered dandelion when the weed grows wild in their yards, cooks view its leaves with delight. Recognizable by the leaves’ jagged edges, dandelion is a bitter-tasting green that have a little bit of a peppery flavor to them.
How to Select
Choose flat leaves that are crisp, upright and not wilted. Avoid greens with leaves that are wilted, yellowing or have dark green patches of slime on parts of the leave.
How to Store
Place unwashed greens in the crisper section of the refrigerator for up to 5 days.
Nutrition Benefits
Low in fat and sodium, saturated fat free, cholesterol free, an excellent source of vitamins A, K and C, and a good source of fiber, calcium, manganese, iron, and vitamins B1, B2 and B6.
In season from 4/15-11/30
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Kale
Kale is a member of the cabbage family that is very popular in Northern Europe.It was so popular in Scotland that being invited to “come to kale” was an invitation to dinner.
How to Select
Choose dark colored kale bunches with small to medium leaves. Avoid brown or yellow leaves.
How to Store
Store kale in a plastic bag in the coldest part of the fridge for 3-5 days.
Nutrition Benefits
Low fat, saturated fat free, cholesterol free, low sodium, excellent source of vitamin A and vitamin C, good source of calcium and potassium.
In season from 4/15-11/15
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Leeks
The leek is a member of the onion family but has a sweeter, more subtle flavor than an onion. It can be eaten raw or cooked but the green tops are usually not eaten.
How to Select
Choose firm, crisp stalks with as much white and light green regions as possible. Avoid leeks with yellow or withered tops.
How to Store
Refrigerate unwashed leeks in plastic bag for up to two weeks. Rinse before using.
Nutrition Benefits
Fat free, cholesterol free, very low sodium, excellent source of vitamin A, good source of vitamin C and folate.
In season from 4/15-11/30
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Spinach
Spinach became a popular vegetable in America and in the 1920’s the U.S. pushed spinach commercially, with the Popeye the Sailorman cartoon becoming a great advocate for spinach consumption. Spinach is eaten raw in salads and also as a cooked green much like turnip greens or collard greens. NJ ranks 2nd in the nation in production of spinach.
How to Select
Choose fresh, crisp, green bunches with no evidence of insect damage.
How to Store
Loosely wrap spinach in damp paper towel. Refrigerate in plastic bag for use within 3-5 days.
Nutrition Benefits
Fat free; saturated fat free; cholesterol free; low calorie; high in dietary fiber; excellent source of fiber; high in vitamin A; high in vitamin C; high in iron, high in folate; good source of magnesium.
In season from 4/15-11/15
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Asparagus
New Jersey ranks 4th in the nation in asparagus production. Asparagus folklore credits these delicious green spears with everything from curing toothaches to being a reproductive tonic!
How to Select
Choose odorless asparagus stalks with dry, tight tips. Avoid limp or wilted stalks.
How to Store
Refrigerate asparagus for up to four days by wrapping ends of stalks in wet paper towel and placing in plastic bag.
Nutrition Benefits
Fat free; saturated fat free; sodium free; cholesterol free; low calorie; good source of vitamin C; high in folate; good source of vitamin A.
In season from 4/20-6/15
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Greens
Mustard greens are the most pungent of the cooking greens and lend a peppery flavor to food. They originated in the Himalayan region of India more than 5,000 years ago.
How to Select
Look for a green color with leaves that don’t have blemishes or show any yellowing or withering. Mustard greens should have stems that look freshly cut that aren’t thick, dried out, browned, or split.
How to Store
Discard any bruised or yellow leaves and remove any bands or ties that hold bunches together. Gently wrap unwashed mustard greens in paper towels and store loosely in plastic bags. Keep moist and cool in the lower part of the refrigerator in the high-humidity bin. Store for up to 5 days.
Nutrition Benefits
Mustard greens are fat free, saturated fat free, low sodium, cholesterol free, good source of fiber. Excellent source of vitamin A, C and K, folate and manganese.
In season from 4/20-11/15
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Kohlrabi
Kohlrabi or cabbage turnip, tastes like a mixture of cucumber and mild broccoli. Baby kohlrabi can be as crisp and juicy as an apple. Bulbs can be purple or green, with white flesh. They can be eaten raw (like jicama) or cooked. Leaves can be cooked like collard greens.
How to Select
Choose firm kolhrabi globes that are heavy for their size and firm, without bruises or cracks.
How to Store
Wash leaves, then refrigerate in a plastic bag wrapped in paper towels for up to 3 days. Refrigerate globes for up to 10 days- wash before using.
Nutrition Benefits
Fat free, cholesterol free, very low sodium, low calorie, an excellent source of vitamin C and good source of fiber.
In season from 4/20-11/30
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Radish
This veggie’s greens can be eaten too, either cooked or raw.
How to Select
Choose smooth, brightly colored, medium sized radishes. Attached tops should be green and fresh looking.
How to Store
Refrigerate radishes in plastic bag for use within 1 week. Remove tops before storing.
Nutrition Benefits
Fat free; saturated fat free; low sodium; cholesterol free; low calorie; high in vitamin C.
In season from 4/20-11/30
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Dill
Dill belongs to the celery family. It was extensively used by the ancient Greeks and Romans.
How to Select
Carefully select herbs that aren't wilted, dried-out, or bruised.
How to Store
Snip off the bases and fill a jar partially with water and place the stem ends of the herbs into the water in the jar. Cover loosely with a plastic bag and store in the regrigerator.
Nutrition Benefits
Fat free; saturated fat free; sodium free; cholesterol free; low calorie; high in vitamin A & C.
In season from 4/20-11/15
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Swiss Chard
The stems of swiss chard look a little like celery and can be green, red or rainbow-colored- a mixture of red, pink, orange and yellow.
How to Select
Select chard with fresh green leaves; avoid those that are yellow or discolored.
How to Store
Store unwashed leaves in plastic bags in the crisper in the refrigerator for 2 to 3 days.
Nutrition Benefits
Fat free, cholesterol free, good source of magnesium, excellent source vitamins A and C.
In season from 4/25-11/30
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