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Thick-walled
Bells are best. |
BELL PEPPERS (Monday, July 11): This time of year,
we get some of the best Bell Peppers for stuffing. The perfect bell
for stuffing has to have thick walls that will hold up under the
cooking process. If the walls are too thin, then your stuffed bell
will end up a sinking, soggy mess. So how do you tell if the bell
is thick? Simple. When choosing the best Bell, first look at the
stem and calyx. They should be bright green. That’s a sign
of freshness. Next, hold it in your hand. The heavier it is, the
more “wall” on the bell. That simply means more meat
on the bell. If the bell is very light for its size, then the walls
will be thin and will dehydrate faster. Also, hold it in your hand
and rub both thumbs in a counter direction. If the skin easily wrinkles
up, then that bell has been around too long. A wrinkling skin is
a sign of age, a sign that the bell pepper is dehydrating. Take
two Bell Peppers and rub them against each other. If they squeak,
they are fresh. This time of year, the best bells will come from
growing regions that have cooler night temperatures. That allows
the bell to get its thick wall. If the growing temperatures are
too warm, the bell grows too fast, not allowing time for the walls
to thicken.
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| Do you know why you should
look for shiny berries? |
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The Strawberry is “my
friend with the little green hat,” according
to Bill Cosby.
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STRAWBERRIES
(Tuesday, July 12): Bill
Cosby turns 67 today. So, in honor of this great comedian, I
thought I would feature his “friend with the little green
hat,” the Strawberry. There are a lot of local farms around
the country, in virtually every state, producing summer Strawberries.
About 95% of all commercially grown Strawberries this time of year
are coming from Watsonville, California, a cool growing region on
the Central California coast. Wherever your Strawberries are being
grown, you will most likely notice that the berry size is getting
smaller. You see, during summer months, when temperatures are hot,
the Strawberry plant becomes stressed. This stress causes the plant
to send more food to the runners in an effort to protect its future.
The more runners the plant puts out, the more chances the plant
will survive the stress of the summer’s hot temperatures.
If more food is being sent to the plant for runners, that means
less food is being sent to the fruit of the plant, the Strawberry.
And that, of course means smaller sized berries. Before the summer
months, berry sizes are large, about 12 – 15 berries per basket.
However, during the summer months, berry sizes decrease, leading
to about 20 – 25 berries per basket. This doesn’t mean
the fruit is any less sweet. In fact, summer Strawberries are very
sweet. They’re just smaller. Have you ever wondered why I
have always told you to look for “shiny” and bright
berries? There is a biological reason why. You see, when a Strawberry
is at its peak of flavor and freshness, it will be shiny. The outer
cell structure of the berry will be very tight because of the high
moisture content of the berry. As the berry ages or is exposed to
temperatures in storage that are too high, it loses moisture. Even
at 3% moisture loss, you tell the difference in the berry. The outer
cell structure no longer has as much water content, so the cells
begin to retract a little, which gives the berry that “dull”
appearance. So in simple terms, shiny is fresh. Dull is old.
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| Saturn Peaches, the coolest
thing since sliced bread. |
SATURN PEACH (Wednesday, July 13): These cool
looking peaches were originally known as a “Chinese Flat Peach,”
and was very popular in China. It’s time to get your 5-a-day
by eating 5 donuts a day…Donut Peaches that is. Domestically,
there are two main growing regions, California and Washington. Melissa’s
is bringing back one of the truly stone fruit treats, the Flat Peach.
It has a white flesh, very thin skin and is loaded with sugar and
flavor. That’s one of the reasons they are still so expensive.
A thin skin makes them tougher to harvest, handle and pack. High
sugar content means they ripen very quickly and become too soft
to pack. Heh, here’s a peach, when ripe, that you’ll
have to roll up your sleeves to eat. The Saturn Peach is also named
Peento, Chinese Flat, or Saucer Peach and is deservingly regaining
popularity. This white-fleshed variety, originally from China, was
first grown in the United States in the 1800s. It was popular for
some years directly after World War II. As many new varieties of
yellow-fleshed peach gained popularity, this excellent variety was
nearly forgotten. Saturn Peach is much flatter in height than traditional
peaches, with a slight center depression top and bottom. It has
yellow skin, slightly blushed with red. This juicy peach has a superb
flavor and is very low in acid and very high in soluble solids,
with a hint of almonds and a sweet finish. Saturn Peach is excellent
for baking, glazing, sautéing in butter and brown sugar,
but best of all eaten out of hand. It’s not nearly as messy
as other peaches, but it has more flavor. Slice the Peach around
the pit, and the peach just pulls apart as you twist it.
ZUCCHINI SQUASH (Thursday, July 14): Is the Zucchini
Squash a fruit or vegetable? Silly question, huh? Well, not really,
especially if you are talking to a plant botanist. Have you heard
of the term “fruit vegetable?” There are some vegetables,
which by biological definition, are actually fruits. Fruits are
items that contain an ovary and seeds. A true vegetable are basically
the root, stem or leaves of a plant. That would be things like Lettuce,
Broccoli, Celery, Greens, etc. Well, what about Cucumbers, Zucchini
Squash and Peppers? They may be considered vegetables, but they
are actually…fruits that ripen. Look for Zucchini Squash that
is straight. It’s a whole lot easier stuffing a straight Zucchini.
Also, check the blossom end and see if it is firm. The skin should
have a nice dark green color, and should be shiny. Less than thirty
years ago, the zucchini, formerly often referred to as green Italian
squash, was hardly recognized in the United States. Today, it is
not only widely recognized, but a particular favorite of home gardeners.
Notwithstanding its prolific growing nature, its popularity is probably
due to in large part to its versatility as a vegetable as well as
in breads and desserts. Some of these "small squashes"
grow to 18 inches! Over-ripe zucchini and those past their prime
can be bitter, but that didn't stop a New York gardener from growing
the world's longest zucchini, a whopping 69 and a half inches! Introduced
to Americans in the 1920s, zucchini has become as common as carrots.
With its mild taste, zucchini is enormously versatile. Oversized,
mature zucchinis are best when stuffed and baked. Zucchinis are
available year-round. Zucchini squash is the favored jewel of the
summer squashes. Its flavor is light and sweet with flesh as delicate
as a flower and texture that makes it almost melt in the mouth.
Before we scramble off on other zucchini facts, let's take a look
at its lineage. Summer squashes, as well as winter squashes, are
native to the Americas and belong to the family of curcurbita. Zucchini,
Cucurbita pepo, is a member of the cucumber and melon family. Inhabitants
of Central and South America have been eating zucchini for several
thousand years, but the zucchini we know today is a variety of summer
squash developed in Italy. The word zucchini comes from the Italian
zucchino, meaning a “small squash.” Christopher Columbus
originally brought seeds to the Mediterranean region and Africa.
The French snubbed zucchini for a long time until chefs learned
to choose small fruits that are less bland and watery. The French
term for zucchini is courgette, often used interchangeably for yellow
squash as well. Although the term summer squash can mean a variety
of different squashes depending on whom you are speaking with, you
can pretty much use the different summer squash varieties interchangeably.
Archaeologists have traced their origins to Mexico, dating back
from 7,000 to 5,500 BC, when they were an integral part of the ancient
diet of maize, beans, and squashes. That pre-Columbian food trio
is still the mainstay of the Mexican cuisine and is known today
as the "three sisters." The colonists of New England adopted
the name squash, a word derived from several Native American words,
primarily “askutasquash,” which means “green thing
eaten green” or "something eaten raw." Early colonists
enjoyed these “soft squashes” because they were easy
to eat. So many colonists had very poor dental hygiene or false
teeth. George Washington and Thomas Jefferson were squash enthusiasts
who even enjoyed growing them. Zucchini squashes are very low in
calories. There are only 13 calories in a half-cup of raw zucchini.
But they are loaded with moisture, which is what our bodies need
in the summertime. That’s why these soft squashes were called
“summer squash.” At one time, they were available only
in the summer, which was perfect because that’s when our bodies
needed the most moisture and fewer calories. The best zucchinis
are the small (5 inches and under), tender ones. The larger the
Zucchini, the larger the seeds and seed cavity inside. The larger
the seed cavity, the more likely it will mush in cooking. Most chefs
agree: anything over 8 inches is fit only for stuffing. Nutritionally,
zucchinis are rich in valuable antioxidants. Plus contain beta-carotene,
vitamin C, folic acid and calcium. Zucchini squash is also a good
source of fiber (4 grams per cup). An adult should get about 30
grams of fiber per day in their diet. One cup of zucchini has nearly
as much potassium as a banana. Plus it contains the valuable mineral
nutrient phosphorus. Zucchini can be steamed, fried, sautéed,
or baked and they are excellent when sliced and grilled. The round
ball-shaped variety, sometimes referred to as Eight Ball zucchini,
is an excellent type to be hollowed out and cooked with rice stuffing.
The meat of this vegetable is a very versatile ingredient for a
variety of other foods such as breads, cakes, bars, and other baked
goods. Store in plastic bag in refrigerator up to four days. Be
sure there is no moisture in the bag. At the first sign of wilting,
use immediately. Softness is a sign of deterioration. If your zucchini
is overly large, it will have more water. Some chefs prefer to drain
large zucchini of its water before proceeding with a recipe, much
like as is done with eggplant. To drain, cut into slices and arrange
them in a shallow dish; sprinkle uniformly with coarse salt and
let drain for 20 to 30 minutes. Strain under cold water, pat dry
and proceed with recipe. Scrub zucchini gently with soft brush under
running water to clean. Slice off both ends. Do not peel the edible
skin. Tiny zucchinis are good raw with a drizzle of olive oil. Due
to its high water content, zucchini is best steamed or cooked as
quickly as possible with a minimum of water added. Ratatouille is
a signature dish made with zucchini, sweet peppers, eggplant, and
tomatoes. Just remember, overcook zucchini and you end up with mush.
There is no way to salvage it other than to make soup.
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| The Black Mission Fig
is one of the more popular Figs grown today. |
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| Most US Figs are grown
in the San Joaquin Valley of California, around Fresno. |
FIGS (Friday, July 15): I consider Figs to be
the original candy. This ancient fruit belongs to the genus ficus
of the mulberry family, and is one of the earliest fruits cultivated.
Its origins can be traced back to the region between Asia Minor
and India where it is still grown in substantial quantities. They
were a favorite of Cleopatra. They also grew in the Hanging Gardens
of Babylon. Italy, France, Portugal, Greece and Spain are large
European producers. Attica (Greece) grown figs are famous all over
the world for their rich and succulent taste. Turkey is well known
for its brown figs. Algeria is the largest producer in Africa. The
popular Calimyrna fig, golden brown in color, is the Smyrna variety
that was brought to California’s San Joaquin Valley from Turkey
in 1882, and was renamed Calimyrna in honor of its new homeland.
However, the story of figs in California is relatively short in
comparison the history of figs throughout the world. Figs have provided
sustenance for man as long as there has been dietary history. Figs
were probably one of the first fruits to be dried and stored by
man. There was a fig tree in the Garden of Eden, and in fact, the
fig is the most talked about fruit in the Bible. Whether a fig was
the forbidden fruit is debatable, but it is definite that a fig
tree provided the first clothing; “...the eyes of both of
them were opened, and they knew that they were naked; and they sewed
fig leaves together, and made themselves aprons.” Figs were
mentioned in a Babylonian hymn book about 2000 BC. Legend has it
that the Greek goddess Demeter first revealed to mortals the fruit
of autumn, which they called the fig. The fig tree was held sacred
in all countries of Southwestern Asia, and in Egypt, Greece, and
Italy. The ancient city of Attica was famous for its figs and they
soon became a necessity for its citizens, rich or poor. Solon, the
ruler of Attica (639-559 BC), actually made it illegal to export
figs out of Greece, reserving them solely for his citizens. The
Persian King Xerxes, after his defeat by the Greeks at Salamis in
480 BC, had figs from Attica served him at every meal to remind
him that he did not possess the land where this fruit grew. Every
inhabitant of Athens, including Plato, was a “philosykos.”
Literally translated, “a friend of the fig.” And Mithridates,
the Greek King of Pontus, heralded figs as an antidote for all ailments,
instructed his physicians to use them medicinally, and ordered his
citizens to consume figs daily. As a token of honor, figs were used
as a training food by the early Olympic athletes, and figs were
also presented as laurels to the winners as the first Olympic “medal.”
The Romans regarded Bacchus as the god who introduced the fig to
mankind. This made the tree sacred, and all images of the god were
often crowned with fig leaves. The first figs of the season were
offered to Bacchus, and at festivals in his honor, devout females
wore garlands of dried figs. Pliny, the Roman writer (52-113 AD)
said, “Figs are restorative. They increase the strength of
young people, preserve the elderly in better health and make them
look younger with fewer wrinkles.” It is said that the prophet
Mohammed once exclaimed: “If I should wish a fruit brought
to Paradise it would certainly be the fig.” Figs are mentioned
in Homer’s Iliad, as well as the Odyssey; by Aristophanes,
Herodotus and Cato; and the fig is reported to have been the favorite
fruit of Cleopatra, with the asp that ended her life being brought
to her in a basket of figs. In 812 AD, Charlemagne attempted to
introduce the fig to the Netherlands, but was unsuccessful as the
fruit could not adapt to the cold weather. In the US, California
is the largest producer and shipper all over North America, mostly
from the San Joaquin Valley around Fresno. There are several varieties;
Symrna, white, San Pedro, brown, Common, Dotatto and Praga just
to name a few. Rich in calcium, potassium, phosphorus, and iron
figs need a warm to hot growing season. Figs are the sweetest of
all fruits, with a 55% sugar content. The flower of the fig is inside
the fruit, so there are no blossoms on fig trees. Sort of like an
inside-out strawberry. The small, soft, pear-shaped fruit is extremely
perishable when ripe. That’s why figs are air shipped to major
Atlantic Coast cities like New York, and Washington D.C. or Chicago,
Toronto, Montreal. The innumerable globes in figs are held together
with glucose. Most figs imported to North America are dried, and
originate either in Greece or Turkey. Dried figs are chopped and
used in cookies or other pastries. Fresh ripe figs are serves in
Italy with prosciutto or San Daniele ham or eaten out-of-hand. Dried
figs can be stewed or made to compote using port wine for an additional
taste dimension. This highly nutritious fruit arrived in the United
States by Spanish missionaries settling in Southern California in
1759. Fig trees were soon planted throughout the state. Tomorrow
marks the anniversary when the first California mission was founded.
It was in what we now call San Diego, in 1769. Father Junipera Serra
brought many fruits to this new area as well. We call them the “Mission
Fruits.” He brought grapes, citrus, pears and figs. In fact,
the four corners of many of these missions were often laid by planting
fig trees. That’s why today, the most common fig still grown
in California is called the “Black Mission” fig. You
can slice figs onto sandwiches, chop them and add to rice, stuff
them with cheese or wrap them with prosciutto. When you get Figs
home, lay them flat on a dish and refrigerate. Every day, pull them
out and turn them one-quarter turn. This will help keep them from
softening on one side. Because of the very high sugar content, Figs
will go from ripe, to decay very quickly, so have plenty of recipes
on hand to use your Figs. Figs offer a power-house of nutrition;
a combination of fiber, minerals, and nutrients that are unequaled
by other fruits in nature. It’s no wonder why figs have always
been known as “The Fitness Fruit.” Figs provide more
fiber than any other common fruit or vegetable. The fiber in figs
is both soluble and insoluble. Both types of fiber are important
for good health.
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