Season: Late spring through summer
CHOOSING: Look for a firm head that seems heavy for its size and doesn’t appear dry or cracked.
Storing: Cabbage likes to stay cool in the garden and the refrigerator. Place it in a produce bag in the coldest section, where it will keep for up to two weeks. Once cut, it remains usable for only a few days.
Growing: The cool seasons of spring and fall are ideal for growing cabbage. Look for harvests in late spring and early summer, as well as late fall. Cabbage grown in cool climates like Alaska grows all summer.
Start with transplants for a leg up on a long growing season. A miniature head needs as little as 45 days to mature, while the jumbo heads may take as long as 100 days. Set your transplants out a month before the last frost in spring, or 8 to 12 weeks before the first frost in fall. For an extended harvest, plant several different kinds of cabbage that will mature at different times.
Set transplants in a sunny, well-prepared bed, allowing at least 12 inches between plants and up to 24 inches for large varieties. If the transplant seems to be floppy with a long stem, bury it a little deeper. Settle transplants into their new home with a dilute solution of liquid fertilizer. Mulch well to conserve soil moisture and keep out weeds. Water weekly and fertilize again after three to four weeks. Leafy vegetables like this require a lot of nitrogen and nutrients.
Cabbage is ready to harvest when the head is firm. If you wait too long, the head may split, which gives diseases and insects an open door. When you harvest, use a knife to cut the stalk just below the head. It is best not to break it off, because injuries lessen the shelf life.
If you want to use cabbage for something more exciting than simple slaw, kimchi is worth the wait. It’s a spicy Korean condiment that is often fermented and aged—sometimes for months. Our recipe is shortened to one week. It’s traditionally served with steamed white rice and pairs well with stir-fries.
1/2 cup kosher salt, divided
2 3/4 pounds napa (Chinese) cabbage, quartered lengthwise
2 cups thinly sliced green onions (about 2 bunches)
2 cups finely grated peeled daikon radish (about 1 medium)
1 1/2 cups water
1/2 cup rice vinegar
2 tablespoons sugar
2 tablespoons minced fresh garlic
1 1/2 tablespoons grated peeled fresh ginger
3 tablespoons sambal oelek (ground fresh chile paste)
1. Reserve 1/2 teaspoon salt; set aside. Place cabbage in a large bowl; sprinkle remaining salt over cabbage, sprinkling between leaves. Weigh down cabbage with a smaller bowl filled with cans. Let stand at room temperature 2 hours; drain. Rinse cabbage thoroughly under cold water; drain. Remove cabbage leaves from core; discard core.
2. Combine reserved 1/2 teaspoon salt, onions, and remaining ingredients in a medium bowl. Spread radish mixture onto cabbage leaves; arrange leaves in layers in a 1-quart airtight container, pressing leaves to compress mixture. Top leaves with any remaining radish mixture. Cover and refrigerate 1 week. Store in an airtight container in refrigerator up to 2 weeks. Serves 32 (serving size: about 1 1/2 ounces).
CALORIES 16; FAT 0g; PROTEIN 0.5g; CARB 3.4g; FIBER 0.8g; CHOL 0mg; IRON 0.1mg; SODIUM 179mg; CALC 35mg
Savoy cabbages have stunning, deeply crinkled leaves that can span a few feet in the garden. Make them more pliable for wrapping and stuffing by steaming them. They may be slightly harder to find in markets and more suitable to grow yourself, as the softer leaves don’t ship well.
2 cups water
1/2 cup dried porcini mushrooms, crushed (about 1/2 ounce)
1 1/4 cups uncooked bulgur
2 teaspoons butter
1 teaspoon olive oil
1 cup finely chopped onion
2/3 cup finely chopped celery
2/3 cup finely chopped carrot
2 garlic cloves, minced
1/4 teaspoon freshly ground black pepper
1 pound hot turkey Italian sausage
12 large Savoy cabbage leaves
2 cups canned crushed tomatoes
1 1/2 tablespoons red wine vinegar
2 teaspoons brown sugar
2 tablespoons chopped fresh parsley
1. Bring 2 cups water to a boil in a saucepan. Stir in mushrooms; cover, remove from heat, and let stand 10 minutes.
2. Uncover pan; bring mushroom mixture to a boil. Stir in bulgur; cover, remove from heat, and let stand 30 minutes or until liquid is absorbed. Spoon bulgur mixture into a large bowl.
3. Heat butter and oil in a large nonstick skillet over medium-high heat. Add onion, celery, carrot, and garlic to pan; sauté 7 minutes or until tender and lightly browned. Add vegetables to bulgur mixture; cool slightly. Stir in pepper. Remove casings from sausage. Crumble sausage into bulgur mixture; stir well to combine.
4. Add water to a large Dutch oven to a depth of 2 inches; set a large vegetable steamer in pan. Bring water to a boil over medium-high heat. Add cabbage leaves to steamer. Steam cabbage, covered, 6 minutes or until tender and pliable. Remove cabbage from steamer (do not drain water). Rinse cabbage with cold water; drain and pat dry.
5. Working with 1 cabbage leaf at a time, place 1/2 cup bulgur mixture in center of leaf. Fold in edges of leaf; roll up. Repeat procedure with remaining cabbage leaves and bulgur mixture to form 12 cabbage rolls. Stack rolls evenly in steamer.
6. Return Dutch oven to medium-high heat; bring water to a boil. Steam rolls, covered, 30 minutes, adding more water if necessary.
7. Combine tomatoes, red wine vinegar, and sugar in saucepan; cook over medium heat 5 minutes or until thoroughly heated, stirring occasionally. Remove from heat; stir in parsley. Serve sauce with rolls. Serves 6 (serving size: 2 cabbage rolls and about 1/3 cup sauce).
CALORIES 322; FAT 10.9g (sat 3.3g, mono 4.1g, poly 2.3g); PROTEIN 19.6g; CARB 40.2g; FIBER 10.3g; CHOL 48mg; IRON 4.1mg; SODIUM 645mg; CALC 86mg
This German-inspired soup is a hearty bowl of healthy goodness, complete with earthy cabbage, shredded chicken, chicken sausage, and potatoes. Tart, crunchy apple slices add a nice balance.
2 teaspoons caraway seeds
1/2 teaspoon fennel seeds
1 tablespoon olive oil
1 1/2 cups chopped onion
1/2 cup chopped carrot
1/2 cup chopped celery
3 garlic cloves, minced
4 ounces chicken apple sausage, sliced
5 cups fat-free, lower-sodium chicken broth
8 ounces chopped Yukon gold potato
3 cups thinly sliced green cabbage
2 cups shredded cooked chicken breast (about 8 ounces)
2 cups sliced Granny Smith apple
1 tablespoon cider vinegar
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1. Heat a small skillet over medium heat. Add caraway and fennel; cook 2 minutes, stirring constantly. Place in a spice or coffee grinder; process until ground.
2. Heat a Dutch oven over medium heat. Add oil to pan; swirl to coat. Add onion, carrot, celery, and garlic; cook 6 minutes. Add sausage; cook 1 minute. Add ground spices; cook 30 seconds, stirring constantly. Add broth and potato; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Increase heat to medium-high. Add cabbage and remaining ingredients; cook 3 minutes. Serves 4 (serving size: about 1 1/2 cups).
CALORIES 328; FAT 9.8g (sat 2.2g, mono 3.7g, poly 1.2g); PROTEIN 28.5g; CARB 33.2g; FIBER 6.4g; CHOL 85mg; IRON 2.5mg; SODIUM 369mg; CALC 94mg
Season: Spring and fall
CHOOSING: Select carrots that are blemish-free and unbroken. If the green foliage is still attached, it shouldn’t be wilted.
Storing: If the green tops are still attached, snip them off about 2 inches above the orange root. This prevents the leaves from pulling moisture out of the carrot. Place carrots in a produce bag, and store them in the coldest part of your refrigerator.
Growing: Carrots are best grown from seeds sown directly into sunny, well-prepared beds. If the soil in your garden is heavy or rocky, carrots may be stunted, misshapen, or forked, so either amend the soil or try small, round varieties such as Paris Market. Grow carrots in a raised bed or in a container for best results.
Seeds can take up to three weeks to push through the soil, so many gardeners like to sow a row of carrots next to a row of radishes to mark the spot. The radishes pop out of the ground quickly and will be ready to harvest by the time the carrots begin growing.
Thin carrots to stand 2 to 4 inches apart, giving each room to grow. Keep the soil evenly moist by watering weekly. You can pull and eat them anytime, whether they are small or large. Leave your fall carrots in the soil until you are ready to use them. If a severe freeze is expected, mulch to prevent the soil from freezing.
Elevate an old-fashioned favorite by mixing in the pride that comes with a homegrown harvest or fresh market find.
Cake:
10.1 ounces all-purpose flour (about 2 1/4 cups)
2 teaspoons baking powder
1 1/2 teaspoons ground cinnamon
1/4 teaspoon salt
2 cups grated carrot
1 cup granulated sugar
1/2 cup packed brown sugar
6 tablespoons butter, softened
3 large eggs
1 teaspoon vanilla extract
1/2 cup low-fat buttermilk
Cooking spray
Frosting:
7 ounces cream cheese, softened
2 tablespoons butter, softened
1/2 teaspoon vanilla extract
1/8 teaspoon salt
3 cups powdered sugar
1/4 cup chopped pecans, toasted
1. Preheat oven to 350°.
2. To prepare cake, weigh or lightly spoon flour into dry measuring cups, and level with a knife. Combine flour and next 3 ingredients (through 1/4 teaspoon salt) in a medium bowl, stirring with a whisk. Add carrot, tossing to combine.
3. Place granulated sugar, brown sugar, and 6 tablespoons butter in a large bowl. Beat with a mixer at medium speed until combined. Add eggs, 1 at a time, beating well after each addition. Stir in 1 teaspoon vanilla. Add flour mixture and buttermilk alternately to sugar mixture, beginning and ending with flour mixture. Spread batter into a 13 x 9–inch metal baking pan coated with cooking spray. Bake at 350° for 28 minutes or until a wooden pick inserted in center comes out clean. Cool cake completely on a wire rack.
4. To prepare frosting, place softened cream cheese and next 3 ingredients (through 1/8 teaspoon salt) in a medium bowl. Beat with a mixer at medium speed until fluffy. Gradually add powdered sugar, beating at medium speed until combined (don’t overbeat). Spread frosting evenly over top of cake. Sprinkle evenly with toasted pecans. Serves 20 (serving size: 1 piece).
CALORIES 285; FAT 9.9g (sat 5.2g, mono 2.9g, poly 0.8g); PROTEIN 3.5g; CARB 46g; FIBER 0.9g; CHOL 51mg; IRON 0.9mg; SODIUM 184mg; CALC 59mg
A Lighter Carrot Cake
At some point, carrot cake became the poster child for healthy-sounding food that is actually a fat and calorie disaster—we’re talking 99 grams of fat and almost 1,500 calories, and that’s just for one slice. In this lightened version, creamy butter and smooth low-fat buttermilk create a perfectly moist, tender texture, while brown sugar brings out the warm cinnamon spices. Full-fat cream cheese and butter maximize the flavor of the creamy frosting, while a light sprinkling of toasted pecans tops off this special, vastly lighter treat.
Sweet carrots and spicy ginger complement each other well in this simple soup. Make the most of the depth of flavors by using only the freshest ingredients. Use an immersion blender for ease and convenience and a simple vegetable peeler to make slender vertical slices of carrot as a garnish.
2 teaspoons dark sesame oil
1/3 cup sliced shallots (about 1 large)
1 pound baby carrots, peeled and cut into 2-inch pieces
2 cups fat-free, lower-sodium chicken broth
1 teaspoon grated peeled fresh ginger
1/2 cup plain 2% reduced-fat Greek yogurt
8 mint sprigs
1. Heat a medium saucepan over medium heat. Add oil to pan; swirl to coat. Add shallots to pan; cook 2 minutes or until almost tender, stirring occasionally. Add carrot; cook 4 minutes. Add broth; bring to a boil. Cover, reduce heat, and simmer 22 minutes or until tender. Add ginger; cook 8 minutes or until carrot is very tender. Cover and let stand 5 minutes at room temperature.
2. Pour half of carrot mixture into a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining carrot mixture. Return pureed soup to pan; heat over medium heat 2 minutes or until heated.
3. Spoon soup into small bowls, and top with yogurt and mint. Serves 8 (serving size: 1/2 cup soup, 1 tablespoon yogurt, and 1 mint sprig).
CALORIES 47; FAT 1.6g (sat 0.4g, mono 0.5g, poly 0.5g); PROTEIN 2.2g; CARB 6.5g; FIBER 1.7g; CHOL 1mg; IRON 0.6mg; SODIUM 163mg; CALC 36mg
Fresh-picked carrots are sublime. Already sweet and very aromatic, they reach new heights when roasted. The heat caramelizes the carrots, and the butter and oil create a crisp crunch for every bite. To elevate the wow factor in this easy side dish, use purple-skinned varieties like Dragon or Atomic Purple, and reveal the orange and yellow centers with diagonal cuts.
2 cups (2-inch) diagonally cut carrot
1 tablespoon butter, melted
1 teaspoon olive oil
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Cooking spray
1. Preheat oven to 425°.
2. Combine first 5 ingredients on a baking sheet coated with cooking spray. Bake at 425° for 15 minutes. Serves 4 (serving size: about 1/2 cup).
CALORIES 61; FAT 4.2g (sat 2g, mono 1.6g, poly 0.3g); PROTEIN 0.6g; CARB 5.9g; FIBER 1.7g; CHOL 8mg; IRON 0.2mg; SODIUM 183mg; CALC 22mg
Season: Cauliflower is sold fresh from early summer into fall.
CHOOSING: Look for heads that are tight and firm. Avoid those with discoloration that comes with aging.
Storing: Place cauliflower in a produce bag in the coldest part of your refrigerator, where it should last for four to seven days.
Growing: Unless your summer or winter is extremely mild, spring and fall are the best times to grow cauliflower. Set out transplants in a sunny, well-drained, prepared bed. The seedlings need about two months to mature, so begin planting about four weeks before the last spring frost, or in late summer, two months before the first fall freeze.
Space plants about 18 to 24 inches apart so the large, gray-green leaves have room to gather the sun’s energy. Feed at planting with a dilute liquid fertilizer, and then fertilize again in three to four weeks. Apply mulch to help keep the soil moist and prevent problems with weeds.
You’ve probably seen the leaves wrapping around the head in the market. Cauliflower has been bred to do this. It prevents sunburn on the edible portion. If your plants are not shading the developing head, use twine or a clothespin to hold them in place. Cut the head of cauliflower while it is still firm and tight. Waiting will result in a loose, mealy head.
This appetizer is a party hit: Your guests will be surprised it’s cauliflower.
4 cups coarsely chopped cauliflower florets (about 2 pounds)
5 teaspoons olive oil, divided
3/4 teaspoon freshly ground black pepper
1/4 teaspoon kosher salt
4 ounces prosciutto, chopped
1 tablespoon minced fresh garlic
1 tablespoon sherry vinegar
1/4 cup chopped fresh parsley
24 Belgian endive leaves (about 2 small heads)
1. Preheat oven to 400°.
2. Arrange cauliflower florets in a single layer on a 13 x 9–inch metal baking pan. Drizzle with 1 tablespoon olive oil; sprinkle with pepper and salt, tossing to combine. Bake at 400° for 40 minutes or until cauliflower is lightly browned.
3. Heat a small skillet over medium heat. Add 2 teaspoons oil to pan; swirl to coat. Add prosciutto to pan; sauté 10 minutes or until crisp, stirring occasionally. Add garlic; sauté 1 minute. Drain on paper towels.
4. Combine cauliflower mixture, prosciutto mixture, and vinegar in a large bowl; coarsely mash with a fork. Stir in chopped parsley. Spoon 2 tablespoons cauliflower mixture into each endive leaf. Serve warm or at room temperature. Serves 12 (serving size: 2 filled leaves).
CALORIES 59; FAT 3g (sat 0.6g, mono 1.8g, poly 0.5g); PROTEIN 3.8g; CARB 4.8g; FIBER 2.2g; CHOL 6mg; IRON 0.6mg; SODIUM 205mg; CALC 21mg
A little saltiness from Spanish olives, a little heat from crushed red pepper, a lot of nutty roasted cauliflower, and the zip of garlic cloves come together with roasted chickpeas for a tangy side. You can use cooked fresh or soaked dried chickpeas if you have them. Serve with roasted chicken or sautéed fish.
5 1/2 cups cauliflower florets (about 1 pound)
15 green Spanish olives, pitted and halved
8 garlic cloves, coarsely chopped
1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
3 tablespoons olive oil
1/2 teaspoon crushed red pepper
3 tablespoons fresh flat-leaf parsley leaves
1. Preheat oven to 450°.
2. Combine first 4 ingredients in a small roasting pan. Drizzle with oil; sprinkle with pepper. Toss well to coat. Bake at 450° for 22 minutes or until cauliflower is browned and crisp-tender, stirring after 10 minutes. Sprinkle with parsley. Serves 6 (serving size: about 2/3 cup).
CALORIES 146; FAT 9.3g (sat 1g, mono 5.8g, poly 1.6g); PROTEIN 3.8g; CARB 12.8g; FIBER 3.3g; CHOL 0mg; IRON 1mg; SODIUM 335mg; CALC 35mg
Cauliflower is chameleon-like. Steamed and blended, it is reminiscent of mashed potatoes. When roasted, it tastes nutty and creamy. In this recipe, it takes the place of potatoes or pasta. If you have homemade tomato sauce canned or frozen from the summer, this is an easy garden-to-table weeknight meal.
1 tablespoon olive oil
1 cup chopped onion
4 garlic cloves, minced
6 ounces ground sirloin
1/8 teaspoon kosher salt
1/4 teaspoon crushed red pepper
1/4 teaspoon black pepper
1 1/2 cups lower-sodium marinara sauce
2 ounces pitted kalamata olives, coarsely chopped
1 1/2 pounds cauliflower, cut into florets
Cooking spray
1 ounce French bread baguette, torn into 1-inch pieces
1 ounce grated fresh pecorino Romano cheese (about 1/4 cup)
1. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion; sauté 4 minutes. Add garlic; sauté 30 seconds, stirring constantly. Stir in beef. Sprinkle with salt and peppers, and sauté 3 minutes or until browned, stirring to crumble. Stir in sauce and olives.
2. Preheat broiler.
3. Steam cauliflower 4 minutes or until crisp-tender. Place cauliflower in an 11 x 7–inch broiler-safe glass or ceramic baking dish coated with cooking spray; top with sauce mixture.
4. Place bread in a mini chopper; pulse until coarse crumbs form. Combine crumbs and cheese; sprinkle over cauliflower mixture. Broil 4 minutes or until browned. Serves 4 (serving size: about 2 cups).
CALORIES 306; FAT 14.9g (sat 4.3g, mono 7.8g, poly 1.2g); PROTEIN 16.3g; CARB 46.8g; FIBER 5.3g; CHOL 34mg; IRON 2.3mg; SODIUM 607mg; CALC 145mg
Season: Summer
CHOOSING: Look for green, moist husks that cling tightly to the corn. Deep brown silk tips or ends mean it’s ripe, but the whole silk shouldn’t be dried up. To check, peel the husk slightly, and check the top row of kernels for plumpness and density. The ultimate test is to pierce a kernel with your fingernail. If it is milky, it’s just right.
Storing: As soon as it’s picked, the flavor of corn changes. The sugars immediately begin turning to starch. If possible, shop for same-day harvests in local markets to get the highest sugar content and peak of perfection. If you can’t eat the corn immediately, store it in the refrigerator with the husks intact, and eat within two days of purchasing for the best taste. Don’t shuck until you’re ready to use.
Growing: Plant corn after the danger of frost has passed in a well-drained location that receives a minimum of six to eight hours of sun a day. Although it’s tempting to plant early to get that first ear of sweet corn, resist the urge. Corn doesn’t germinate well or grow very fast when the soil is cold. It is better to wait a week or two after the last frost, when the soil has warmed, planting seeds about 1 inch deep.
Sow seeds in blocks (several rows together); instead of one 20-foot row, plant four 5-foot rows for easier pollination by wind. This improves pollination so you won’t find gaps in the rows of kernels on your cob. Water weekly to ensure your corn doesn’t dry out on the stalk before it’s time to harvest. Corn matures in 60 to 100 days, depending on the variety, and should be ready to be picked about 20 days after the first silk strands appear. Not every ear in the row will be ready at the same time. (See here for more information on growing corn.)
Fresh corn will make these pancakes a household favorite. They’d be fantastic in silver dollar size for appetizers or a fresh take on blini. They are equally memorable with an heirloom tomato, bacon crumbles, and grilled zucchini in place of salmon.
1/4 cup light sour cream
2 tablespoons chopped fresh chives
1 teaspoon grated lemon rind
2.25 ounces all-purpose flour (about 1/2 cup)
1/2 cup yellow cornmeal
1 teaspoon sugar
1/4 teaspoon baking soda
1/4 teaspoon kosher salt
1/8 teaspoon ground red pepper
1 1/4 cups fresh corn kernels (about 3 ears), divided
2/3 cup low-fat buttermilk
3 tablespoons butter, melted
1 large egg
12 thin slices cold-smoked salmon (about 6 ounces)
1. Combine first 3 ingredients in a small bowl; chill.
2. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 5 ingredients (through pepper) in a medium bowl. Place 1 cup corn kernels, buttermilk, butter, and egg in a blender; process until coarsely pureed. Add pureed corn mixture to flour mixture, stirring until just combined. Fold in 1/4 cup corn.
3. Pour about 2 tablespoons batter per pancake onto a hot nonstick griddle or nonstick skillet; spread gently with a spatula. Cook 3 minutes or until tops are covered with bubbles and edges look cooked. Carefully turn pancakes over; cook 3 minutes or until bottoms are lightly browned. Arrange 2 pancakes on each of 6 plates; top each pancake with 1 slice salmon and 1 teaspoon lemon-chive cream. Serve immediately. Serves 6.
CALORIES 239; FAT 9.7g (sat 5g, mono 2.9g, poly 1g); PROTEIN 10.7g; CARB 27.6g; FIBER 1.8g; CHOL 56mg; IRON 1.7mg; SODIUM 409mg; CALC 59mg
Corn Varieties
Corn is a crop that’s affected by its surroundings. If two varieties are planted too close to each other, cross-pollination can alter sweetness and color. Standard sweet corn (like creamy, delicious Silver Queen) and supersweet corn (a genetic variation that makes the corn taste two to three times sweeter but isn’t as creamy) should be separated from each other by at least a two-week difference in planting time to ensure each maintains its color and specific level of sweetness. There’s no real flavor difference between white and yellow corn—the carotene that colors the kernels is tasteless.
Another type, sugar-enhanced sweet corn, has special appeal for home gardeners. It’s sweet, creamy, and doesn’t need to be isolated from other types that may be growing in the neighbor’s garden. Plus, the loss of sugar is much slower. Here are a few varieties of each type:
Sweet corn: Earlivee, Golden Bantam, Honey & Cream, Silver Queen
Supersweet corn: Early Xtra-Sweet, Sun & Stars Bicolor, How Sweet It Is, Honey ’N’ Pearl
Sugar-enhanced corn: Early and Often, Early Choice, Luscious, Bon Jour, Sugar Pearl, Silver King
Using store-bought pizza dough is a lifesaver when dinners have to be quick. These vegetable toppings use the very best of the season with fresh bell pepper, corn, and basil. Simply good.
8 ounces store-bought pizza dough
Cooking spray
2 tablespoons olive oil, divided
2 garlic cloves, crushed
1 cup sliced onion
1 thinly sliced red bell pepper
8 ounces asparagus, trimmed and cut into 1-inch pieces
2 ears shucked corn
1 tablespoon cornmeal
3 ounces shredded part-skim mozzarella cheese (about 3/4 cup)
1/2 teaspoon crushed red pepper
1/4 teaspoon kosher salt
1/3 cup small basil leaves
1. Preheat oven to 500°.
2. Place dough in a bowl coated with cooking spray; cover and let stand 30 minutes. Heat a small skillet over medium heat. Add 4 teaspoons olive oil and garlic to pan; cook 2 minutes or until fragrant (do not brown). Remove garlic from oil; discard garlic. Remove garlic oil from pan; set aside. Increase heat to medium-high. Add 2 teaspoons olive oil to pan; swirl to coat. Add onion and bell pepper; sauté 5 minutes. Place onion mixture in a bowl, and add asparagus. Cut corn from cob; add corn to vegetable mixture.
3. Scatter cornmeal over a lightly floured surface; roll dough into a 13-inch circle on prepared surface. Transfer dough to a baking sheet; brush with garlic oil. Top with vegetable mixture, leaving a 1/2-inch border; sprinkle with cheese, crushed red pepper, and salt. Bake at 500° for 15 minutes or until golden. Top with basil. Cut into 8 slices. Serves 4 (serving size: 2 slices).
CALORIES 356; FAT 12.8g (sat 3.4g, mono 5.1g, poly 2g); PROTEIN 14.8g; CARB 49.3g; FIBER 4.8g; CHOL 11mg; IRON 3.7mg; SODIUM 608mg; CALC 185mg
If you are already firing up the grill or want to avoid heating up the kitchen in July, these ingredients pair well with grilled meats or fish. Charring corn and poblano gives them a smoky, caramelized flavor. This salad is also perfect for showcasing black beans cooked from your jars of dried garden beans, if you have them.
2 ears shucked corn
2 tablespoons extra-virgin olive oil, divided
4 green onions
1 avocado, peeled, halved, and pitted
1 large red bell pepper
1 large poblano chile
Cooking spray
1/2 cup chopped fresh cilantro
3 tablespoons fresh lime juice
1 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (15-ounce) can unsalted black beans, rinsed and drained
1. Preheat grill to high heat.
2. Brush corn with 2 teaspoons oil. Place green onions, avocado, bell pepper, poblano, and corn on grill rack coated with cooking spray. Grill onions 2 minutes on each side or until lightly browned. Grill avocado 2 minutes on each side or until well marked. Grill bell pepper 6 minutes on each side or until blackened; peel. Grill poblano 9 minutes on each side or until blackened; peel. Grill corn 12 minutes or until beginning to brown on all sides, turning occasionally.
3. Cut kernels from ears of corn; place in a large bowl. Chop onions, bell pepper, and poblano; add to bowl. Add 4 teaspoons oil, cilantro, and next 5 ingredients (through beans) to bowl; toss well. Cut avocado into thin slices; place on top of salad. Serves 6 (serving size: 3/4 cup).
CALORIES 167; FAT 9.9g (sat 1.4g, mono 6.7g, poly 1.3g); PROTEIN 4.6g; CARB 17.8g; FIBER 6g; CHOL 0mg; IRON 1.4mg; SODIUM 209mg; CALC 38mg
Season: Cucumbers are available year-round but peak in summer.
CHOOSING: When it comes to cucumbers, bigger isn’t always better. The ideal size depends on the type. The long, so-called burpless cucumber grown in gardens and greenhouses has thin skin and no seeds. Its delicate flavor is good even when it is 12 to 18 inches long. Choose slicing cucumbers that are 6 to 8 inches long. Those for pickling are best when small, about 3 to 4 inches long. In general, avoid cucumbers that appear bloated and are turning from green to yellow (except lemon cucumbers, which are supposed to look that way). Yellowing is typically a sign that the seeds are maturing and the cucumber’s best days are over. If in doubt, select the smallest of the type for optimum flavor and quality.
Storing: Once picked, cucumbers lose moisture, which is why supermarket cukes are waxed or individually wrapped in plastic. Keep garden-fresh cucumbers crisp by placing them in a produce bag in the vegetable bin of your refrigerator. They’ll hold for about a week.
Growing: Cucumbers are rambling vines that need a cage, tepee, or A-frame trellis to lift the developing plants off the ground. Good choices include Straight Eight, Diva, Suyo Long, and Lemon. Those who have small gardens or grow in containers will enjoy the more compact-growing Salad Bush hybrid, Bush Slicer, or the aptly named Spacemaster.
Plant cucumber seeds or transplants in spring no sooner than two weeks after the last frost. The air should be warm, but it is also a good idea to give the soil time to lose that winter chill.
Prepare the soil by adding organic materials such as bagged garden soil or compost. Create small mounds of loose, rich soil that measure 12 to 18 inches across. Plant four to five seeds or two to three transplants along the outer edge of each little hill. Allow about 4 feet between hills.
When seeds germinate, remove all but the strongest three plants. Guide the young vines onto their support, and then they’ll grab on as they grow. If you’re growing bush-type varieties, be sure to mulch the soil with pine needles or wheat straw to keep the developing cucumbers clean. Use clippers to harvest rather than pulling so as to avoid damaging vines.
Chilled cucumber gazpacho is so refreshing in the heat of summer. We recommend English cucumbers because they have fewer seeds and thin skin that doesn’t require peeling. Look for other types marketed as Japanese or Persian, too. Blending them into a creamy summer soup is a breeze.
2 teaspoons extra-virgin olive oil
3/4 pound peeled and deveined medium shrimp, chopped
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
1/4 teaspoon ground cumin
1/4 teaspoon paprika
2 cups quartered grape tomatoes
1/3 cup cilantro leaves
2 1/2 cups chopped English cucumber
1 cup fat-free, lower-sodium chicken broth
1 cup plain whole-milk Greek yogurt
1/4 cup chopped onion
2 tablespoons fresh lime juice
Dash of ground red pepper
1 large garlic clove, peeled
1. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle shrimp with 1/4 teaspoon salt, 1/4 teaspoon black pepper, cumin, and paprika. Add shrimp to pan; sauté 2 minutes or until done. Stir in tomatoes; remove from heat. Add cilantro.
2. Place 1/4 teaspoon salt, 1/4 teaspoon black pepper, cucumber, and remaining ingredients in a blender; process until smooth. Ladle 1 cup soup into each of 4 bowls; top each with 3/4 cup relish. Serves 4.
CALORIES 225; FAT 9.6g (sat 5.1g, mono 1.9g, poly 0.9g); PROTEIN 22.7g; CARB 11.5g; FIBER 2.2g; CHOL 139mg; IRON 2.4mg; SODIUM 557mg; CALC 130mg
Avoid the Bitter End
If the weather has been hot and dry, some cucumber varieties can become bitter. However, the bitterness is usually concentrated in the skin or the end of the cucumber that was attached to the vine. When in doubt, taste a cucumber before using it in a recipe. If it is bitter, peel it, removing a bit of the white flesh at the same time (a vegetable peeler makes easy work of this), and taste again to ensure that the bitterness is gone.
Update the classic cucumber-dill salad with creative slicing and a medley of fresh herbs.
1/4 cup plain low-fat yogurt
2 tablespoons coarsely chopped fresh dill
1 tablespoon coarsely chopped fresh parsley
2 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
1 1/2 teaspoons coarsely chopped fresh mint
2 teaspoons Dijon mustard
1/4 teaspoon sugar
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 garlic clove
5 1/2 cups thinly sliced cucumber (about 2 large)
2 1/2 cups thinly sliced red onion
1. Place first 11 ingredients in a food processor or a blender; process until well blended. Combine cucumber and onion in a large bowl. Drizzle with yogurt mixture, and toss to coat. Serves 6 (serving size: 1 cup).
CALORIES 65; FAT 2.6g (sat 0.5g, mono 1.7g, poly 0.3g); PROTEIN 1.8g; CARB 9.9g; FIBER 1.4g; CHOL 1mg; IRON 0.5mg; SODIUM 150mg; CALC 48mg
We know cucumbers are cool, and sweet shaved ice is the quintessential summer refreshment. Together, the two make an ideal treat from the garden. While the recipe calls for English cucumber to save time peeling and seeding, this granita would be perfect for a garden party served in hollowed out “cups” made from the round, yellow True Lemon cucumber, and garnished with fresh mint leaves.
1 cup water
3/4 cup sugar
1 tablespoon grated lime rind
1/2 cup fresh lime juice
1/4 teaspoon salt
3 mint sprigs
1 pound chopped English cucumber
1. Combine first 5 ingredients in a small saucepan over medium heat; bring to a boil. Cook 1 minute; remove from heat. Add mint; let stand 10 minutes. Discard mint. Place juice mixture and cucumber in a blender; process until smooth. Cool completely. Pour mixture into an 11 x 7–inch glass or ceramic baking dish. Cover and freeze 45 minutes; scrape with a fork. Freeze. Scrape mixture every 45 minutes until completely frozen (about 3 hours). Remove from freezer; scrape entire mixture with a fork until fluffy. Serves 6 (serving size: about 1/2 cup).
CALORIES 112; FAT 0g; PROTEIN 1g; CARB 28.9g; FIBER 1.1g; CHOL 0mg; IRON 0mg; SODIUM 99mg; CALC 5mg
Cool as a Cucumber
Cucumbers, by nature, are refreshing. It’s not a myth or legend: On any given summer day, the inner core of a cucumber is 20° cooler than the surrounding garden.
Season: Although available year-round, eggplant is at its peak from July to October.
CHOOSING: When selecting, look for eggplants with firm, glossy skin. Size and color vary widely among types, but the eggplant should feel heavy. Avoid those with wrinkled skin, soft spots, or brown patches.
Storing: Store whole, unwashed eggplants in a produce bag to retain moisture and prevent shriveling. Because it can’t withstand temperatures below 45° without damage, keep eggplant in your vegetable bin or the warmest section of your refrigerator.
Growing: Like its cousin the tomato, eggplant is a summer favorite in most of the country. However, it can be grown and harvested in warmer regions like Florida from fall to spring.
The standard favorite, Black Beauty, is a good choice, but so are the long, lavender Oriental eggplants, the white ones that actually look like eggs, and even orange and green ones. The more unusual the eggplant, the more likely it will be that you need to start from seeds.
No matter which variety you choose, plant in the spring after the soil and air have warmed. Make up for the lost time by starting with transplants, even if you grow them yourself indoors.
Choose a sunny location with well-prepared soil and good drainage. Large-fruited types need to be spaced 2 to 3 feet apart, while the long, slender types can be set 1 1/2 to 2 feet apart. It’s a good idea to use a stake at planting time to support the plant later when it’s heavy with fruit. Small cages often used for tomatoes are a wonderful tool for eggplant.
Feed with a dilute solution of liquid fertilizer at planting. Fertilize again every month throughout the season. Keep the soil evenly moist by watering at least an inch each week. Mulch to prevent drying. When it’s time to harvest, use clippers to cut the eggplants from the plant.
What’s in a Name?
The eggplant got its name from the first varieties to reach the West, which were white, round, and egg-sized. While colors range from creamy white to green, the shiny, vivid purple eggplant is now the most recognizable.
Large, oblong eggplants such as Black Beauty are best for stuffing. This is a picture-perfect way of presenting a new take on falafel without the frying. The nutty flavor of sesame seeds in tahini plays well with the fresh relish of tomato, cucumber, red onion, and parsley. Save the unused eggplant pulp for baba ghanoush or another dish.
3 tablespoons warm water
2 tablespoons tahini (roasted sesame seed paste)
4 teaspoons fresh lemon juice
1 teaspoon honey
1/2 teaspoon ground cumin
1 garlic clove, minced
2 eggplants (about 12 ounces each)
Cooking spray
3/4 teaspoon kosher salt, divided
1/4 cup chopped onion
1/4 cup fresh breadcrumbs
1/4 cup chopped fresh flat-leaf parsley
1 tablespoon tahini
2 teaspoons olive oil
1 1/2 teaspoons ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon freshly ground black pepper
1/4 teaspoon ground red pepper
2 large eggs
2 garlic cloves, minced
1 (15-ounce) can unsalted chickpeas (garbanzo beans), rinsed and drained
1 cup chopped seeded tomato
1/2 cup chopped seeded peeled cucumber
1/2 cup vertically sliced red onion
1/2 cup coarsely chopped fresh flat-leaf parsley
1 tablespoon fresh lemon juice
1 tablespoon extra-virgin olive oil
1. Combine first 6 ingredients in a small bowl, stirring with a whisk. Set aside.
2. Preheat oven to 475°.
3. Slice eggplants in half lengthwise; score cut sides in a crosshatch pattern. Place eggplant halves, cut sides down, on a baking sheet coated with cooking spray. Bake at 475° for 7 minutes or until slightly tender and browned. Remove from oven; carefully scoop out pulp, leaving a 3/4-inch shell. Reserve pulp for another use. Season cut sides with 1/4 teaspoon salt.
4. Place 1/2 teaspoon salt, onion, and next 11 ingredients (through chickpeas) in a food processor; process until smooth. Spoon 1/2 cup chickpea mixture into each eggplant shell. Bake at 475° for 25 minutes or until eggplant halves are tender and chickpea mixture is lightly browned.
5. Combine tomato and remaining ingredients in a bowl; stir to combine.
6. Place 1 eggplant half on each of 4 plates. Top each half with 1/4 cup relish and 1 1/2 tablespoons sauce. Serves 4 (serving size: 1 stuffed eggplant half).
CALORIES 308; FAT 15.6g (sat 2.5g, mono 7.4g, poly 3.8g); PROTEIN 12.1g; CARB 34.3g; FIBER 10.8g; CHOL 106mg; IRON 3.5mg; SODIUM 450mg; CALC 116mg
Eggplant:
2 large eggs, lightly beaten
1 tablespoon water
2 cups whole-wheat panko (Japanese breadcrumbs)
1 ounce grated fresh Parmigiano-Reggiano cheese (about 1/4 cup)
2 (1-pound) eggplants, peeled and cut crosswise into 1/2-inch-thick slices
Cooking spray
Filling:
1/2 cup torn fresh basil
1 ounce grated fresh Parmigiano-Reggiano cheese (about 1/4 cup)
1/2 teaspoon crushed red pepper
1 1/2 teaspoons minced fresh garlic
1/8 teaspoon salt
1 (16-ounce) container part-skim ricotta cheese
1 large egg, lightly beaten
Remaining ingredients:
1 (24-ounce) jar premium pasta sauce
1/8 teaspoon salt, divided
8 ounces thinly sliced part-skim mozzarella cheese
3 ounces finely grated fontina cheese (about 3/4 cup)
1. Preheat oven to 375°.
2. To prepare eggplant, combine 2 eggs and 1 tablespoon water in a shallow dish. Combine panko and 1 ounce Parmigiano-Reggiano in a second shallow dish. Dip eggplant in egg mixture; dredge in panko mixture, pressing gently to adhere and shaking off excess. Place slices 1 inch apart on baking sheets coated with cooking spray. Bake at 375° for 30 minutes or until golden, turning once and rotating baking sheets after 15 minutes.
3. To prepare filling, combine basil and next 6 ingredients (through egg) in a bowl.
4. To assemble, spoon 1/2 cup pasta sauce in bottom of a 13 x 9–inch glass or ceramic baking dish coated with cooking spray. Layer half of eggplant slices over pasta sauce. Sprinkle eggplant with a dash of salt. Top with about 3/4 cup pasta sauce; spread half of filling over sauce, and top with a third of mozzarella and 1/4 cup fontina. Repeat layers once, ending with about 1 cup pasta sauce. Cover tightly with aluminum foil coated with cooking spray. Bake at 375° for 35 minutes. Remove foil; top with remaining third of mozzarella and 1/4 cup fontina. Bake at 375° for 10 minutes or until sauce is bubbly and cheese melts; cool 10 minutes. Serves 10 (serving size: 1 slice).
CALORIES 328; FAT 15g (sat 7.7g, mono 4g, poly 0.8g); PROTEIN 22.3g; CARB 27.3g; FIBER 5.8g; CHOL 87mg; IRON 2mg; SODIUM 720mg; CALC 469mg
Panko Breading Technique
A too-heavy or too-thin coating of these Japanese breadcrumbs will prevent you from getting the coveted crisp, “oven-fried” effect that is the crux of this dish. Here’s how to get the crumb count just right:
1. Give the eggplant slices a quick dip in egg wash; let the excess drip off.
2. Gently press the panko onto each slice to help it adhere.
3. The whole-wheat panko barely browns, but it will create a perfectly crisp coating.
Capitalize on summer’s bounty with the simplest recipe and 10 minutes on the grill. A little miso and mint bring out the fresh flavors. Japanese eggplants produce abundantly and are the perfect serving size for roasting or grilling. Try Ichiban or Malaysian Red in your garden.
2 tablespoons red or white/yellow miso (soybean paste)
1 tablespoon lukewarm water
3 tablespoons olive oil
1 pound zucchini, cut lengthwise into 1/3-inch-thick slices
8 ounces Japanese eggplant, cut lengthwise into 1/3-inch-thick slices
1 red bell pepper, cut into 6 pieces
1 orange bell pepper, cut into 6 pieces
1 small red onion, cut into 6 wedges
Cooking spray
2 tablespoons mint leaves
1 lime, cut into slices
1. Preheat grill to high heat.
2. Combine miso and 1 tablespoon lukewarm water. Gradually add oil, stirring with a whisk. Place zucchini, eggplant, and bell peppers on a jelly-roll pan. Add 5 tablespoons miso mixture; toss to coat. Brush onion with remaining miso mixture.
3. Place vegetables on grill rack coated with cooking spray. Grill zucchini, eggplant, and bell pepper 4 minutes on each side or until tender. Grill onion 6 minutes on each side or until tender. Sprinkle with mint. Serve with lime wedges. Serves 6 (serving size: about 3 zucchini slices, 2 eggplant slices, 2 bell pepper pieces, 1 onion wedge, and 1 lime slice).
CALORIES 112; FAT 7.1g (sat 1g, mono 4.9g, poly 0.8g); PROTEIN 1.8g; CARB 11.4g; FIBER 4.5g; CHOL 0mg; IRON 0.6mg; SODIUM 221mg; CALC 22mg
Season: Peak season is fall and winter. However, home gardeners can also slip in a quick planting in spring for an early summer harvest.
CHOOSING: Look for compact bulbs that are relatively heavy and firm. Avoid those that are splitting or browning, or have other injuries.
Storing: Remove the foliage by snipping an inch or two above the bulb. Place fennel in a produce bag to prevent moisture loss, and store it in the vegetable bin of your refrigerator for three or four days.
Growing: Often mistaken for celery or dill, fennel is a true original. All parts of the plant (the bulb, stalk, and feathery fronds) are edible. Fennel enjoys cool weather—not hot, but not freezing. Although it’s easy to germinate from seeds sown directly into the garden after the soil has warmed, transplants are helpful to get a head start in spring or in raising a fall crop that must be started in the heat of summer. It takes about three months for fennel to produce the bulb, so do the math to determine when you need to start and if you have enough time before the weather turns hot or starts freezing.
Improved varieties have been introduced in recent years. Try Zefa Fino or Trieste. They resist the urge to flower, channeling their energy into the bulb instead.
Plant fennel seeds or transplants in a sunny, well-drained bed that has been amended with compost. Thin seedlings to stand about 12 inches apart. Keep the bed moist, and be sure to feed your fennel every two to three weeks with a liquid fertilizer.
After the bulb grows to about 2 inches in length, cover it with soil or mulch, which will make it tender. Snip off any flower stalks that may form to prevent the bulb from splitting. When it’s time to harvest, use clippers to snip under the bulb and cut the taproot.
If you’re anise-averse, roasting it may be what it takes to convert you. The caramelized flavors mixed with hearty beans and spinach create a filling and nutritious cool-weather dish. Try it with your own dried beans rehydrated and cooked for a richer flavor. Substitute kale if you don’t have fresh spinach on hand.
4 cups thinly sliced fennel bulb
3 tablespoons olive oil, divided
3/4 teaspoon freshly ground black pepper, divided
1/2 teaspoon salt, divided
1/4 teaspoon ground red pepper
2 garlic cloves, minced
Cooking spray
3 tablespoons grated fresh Parmigiano-Reggiano cheese
2 (15.8-ounce) cans Great Northern beans, rinsed and drained
4 cups fresh baby spinach
1. Preheat oven to 450°.
2. Combine fennel, 1 tablespoon oil, 1/2 teaspoon black pepper, 1/4 teaspoon salt, red pepper, and garlic in a large bowl; toss to coat fennel. Arrange fennel mixture in a single layer on a baking sheet coated with cooking spray. Bake at 450° for 15 minutes or until fennel begins to brown. Stir; sprinkle cheese evenly over fennel mixture. Bake an additional 5 minutes or until golden brown.
3. Heat a large nonstick skillet over medium heat; add 2 tablespoons oil. Add beans; cook 2 minutes or until heated. Add fennel mixture, spinach, 1/4 teaspoon black pepper, and 1/4 teaspoon salt. Cook 2 minutes; serve immediately. Serves 8 (serving size: about 2/3 cup).
CALORIES 140; FAT 6.1g (sat 1.1g, mono 3.9g, poly 0.7g); PROTEIN 5.8g; CARB 17.4g; FIBER 5.2g; CHOL 2mg; IRON 1.8mg; SODIUM 231mg; CALC 90mg
Fennel and onion are incredible additions to this veggie-lover’s version of a BBQ sandwich. Colorful shredded cabbage in red and green tops the pork with a crunch.
8 ounces boneless pork shoulder, trimmed and chopped
2 cups vertically sliced onion
1 large fennel bulb, thinly sliced
1/2 teaspoon kosher salt
1/2 teaspoon chili powder
1/2 teaspoon paprika
1/4 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1/4 cup crushed tomatoes
1/4 cup cider vinegar
2 teaspoons extra-virgin olive oil
2 teaspoons cider vinegar
3/4 cup thinly sliced green cabbage
3/4 cup thinly sliced red cabbage
1/3 cup plain 2% reduced-fat Greek yogurt
2 tablespoons canola mayonnaise
1 teaspoon minced fresh garlic
6 (1 1/2-ounce) whole-wheat hamburger buns, toasted
1. Heat a Dutch oven over medium-high heat. Add pork to pan; cook 2 minutes. Add onion and fennel to pan; cover and cook 15 minutes, stirring frequently. Add salt and next 4 ingredients (through pepper); cook 1 minute, stirring constantly. Add tomatoes and 1/4 cup vinegar to pan. Reduce heat to medium. Uncover and cook 15 minutes or until pork is tender, stirring frequently.
2. Combine olive oil and 2 teaspoons vinegar in a medium bowl. Add green and red cabbage; toss gently to coat.
3. Combine yogurt, mayonnaise, and garlic in a small bowl. Spread about 1 1/2 teaspoons yogurt mixture onto each bun half. Top bottom half of each bun with 1/4 cup fennel mixture, 1/4 cup cabbage mixture, and top half of bun. Serves 6 (serving size: 1 sandwich).
CALORIES 253; FAT 9.9g (sat 1.9g, mono 4.6g, poly 2.4g); PROTEIN 13.3g; CARB 29.5g; FIBER 5.6g; CHOL 25mg; IRON 2.2mg; SODIUM 470mg; CALC 102mg
Preparing Fennel
Use crunchy fennel bulb either raw or cooked, and save some of the feathery fronds (which look like dill but taste like anise) for a delicate garnish.
1. Remove fronds, and chop.
2. Trim and discard stalks.
3. Cut away the fibrous core.
4. Cut the trimmed fennel bulb into slices.
This fennel salad has a zippy crunchiness with a potentially addictive anise flavor. It marries citrus, briny olives, and the crunch of green pistachios. Harvest or buy whole stalks of fennel for this recipe, as you use the fernlike fronds as well as the bulb. A mandoline is ideal for shaving the fibrous bulbs into delicate, thin slices.
1 tablespoon grated orange rind
3/4 cup orange sections (about 2 large oranges)
3/4 cup coarsely chopped pitted green olives (about 3 ounces)
2 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice
1/4 teaspoon freshly ground black pepper
1/8 teaspoon kosher salt
2 medium fennel bulbs with stalks (about 2 pounds)
1 cup shelled unsalted dry-roasted pistachios
1. Combine first 7 ingredients in a large bowl; toss gently to combine.
2. Trim tough outer leaves from fennel, and mince feathery fronds to measure 2 tablespoons. Remove and discard stalks. Cut fennel bulbs in half lengthwise, and discard core. Thinly slice fennel bulbs. Add fennel slices to juice mixture, and toss gently to combine. Sprinkle with fennel fronds and nuts. Serves 8 (serving size: 3/4 cup).
CALORIES 173; FAT 13.2g (sat 1.6g, mono 8.3g, poly 2.8g); PROTEIN 4.3g; CARB 11.7g; FIBER 3.8g; CHOL 0mg; IRON 1.1mg; SODIUM 233mg; CALC 55mg
Confusing Cousin
Some fennel varieties are grown for their bulbs, and others in the family, such as Bronze Fennel, are grown more for their foliage. Be certain of what seeds you buy.