Cultivating a World of Growth

15401 Weston Parkway, Suite 150

Cary, NC 27513

Website: http://www.arystalifescience.com/eng-us.html

A GUIDE OF FIFTEEN ASIAN

VEGETABLES & FRUITS

By

Dr. Arjan S Josan, Dr. Sajeemas Pasakdee

W Sam Vang

Publisher: Asian Crop Harvest Festival Committee (ACHF) Funded by: USDA Natural Resources Conservation Service For public use only; whole or any part of this is prohibited from reprint or sale.

September, 2011, Fresno, California, USA.

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Sanger

Nursery

Sanger, CA

Handy

Stop &

Gill

Farms Fresno, CA

Fresno, CA

Fresno, CA

Valley Ag &

Specialties Fresno, CA

Apna Urgent

Care Fresno, CA

Ry-Den Truck

Center, Inc Fresno, CA

Ag-Box Inc

Ltd Ptn Fresno, CA

PIONEER

EQUIPMENT Fresno, CA

Mander Trucking

Sanger, CA

AMEX Farms LLC

Vernon, CA

LAO FAMILY

COMMUNITY OF

FRESNO

Kuckenbecker

Tractor Fresno, CA

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o USDA Nutrient Database SR18 http://www.nal.usda.gov/ba/bhnrc/ndl

o Wang, Y. Dr, Warren Sheir, and Mika Ono. 2010. Ancient wisdom, modern kitchen: recipes from the East for health, healing and long life. Cambridge, Mass pp 338

o Wikipedia, the free encyclopedia for vegetables/fruits/herbs

o Wright, jeni 1980. The Encyclopedia of Asian cooking Octopus/mayflower. London

Special Thanks for financial support to:

1. Rattia Investment Inc, Fresno, CA 2. New India Sweets & Spices, Fresno, CA 3. Dhillon Road Line, Fresno, CA 4. Shan-E-Punjab Inc, Fresno, CA 5. Regeneration Church of Fresno, CA 6. Fresno Grape Stake Yard, Fresno, CA 7. Xiong Effective Chiropractic, Inc, Fresno, CA 8. Vang Vue Farms, Sanger, CA 9. John Vang Farms, Fresno, CA 10. PEC Farms, Fresno, CA 11. New Homeland Farms, Fresno, CA 12. Youatrue Vang Farms, Fresno, CA 13. Kewal S Basi, Exit Realty, Fresno, CA 14. Louie Foods, Fresno, CA 15. Kuckenbecker Tructor, Fresno, CA 16. Mander Trucking, Sanger, CA

Technical support:

1. Michelle Cannon, 2. Cheeleng W Vang, FCC Student, Fresno, CA 3. Chengmeng W Vang, FCC Student, Fresno, CA 4. Sali lee, Buchannan High Student, Clovis, CA

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Cultivating a World of Growth

15401 Weston Parkway, Suite 150

Cary, NC 27513

Website: http://www.arystalifescience.com/eng-us.html

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Preface

The increasing population of Asian Americans in North America is introducing an enticing favor for production and consumption of specialty Asian vegetables, fruits, and herbs amongst Americans. Statistical health observations, that more than one third of children and two thirds of adults in the United States are either overweight or obese has renewed emphasis on eating more vegetables and fruits, which are low in calories and high in nutrition. The USDA Dietary Guidelines say, “reduce

calories consumption and increase physical activity”. Asian

vegetables, fruits, and herbs, some of which are discussed in this brochure, perfectly fit into these guidelines. Apart from their low caloric values, they are easy and fast to grow, tasty and healthy to eat and highly adaptable.

Another worthwhile message of this brochure is use every bit of the produce including seeds, shoots, leaves, husks, tendrils, roots and so on which is nourishing and edible or can be made edible through culinary uses. This resembles the message of prompters of Asian produce usages.

Fifteen Asian vegetable & fruit crops included in this booklet, though small in numbers, are very important when viewed from their nutritional values. Each write-up of a crop has six captions; Introduction, Characteristics, Nutrition, Shopping, Storage and Cooking tips or Culinary uses. We hope that it will provide a guidance to consumers to better understand, select and purchase the produce from Asian and/or general grocery stores for their consumption.

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Selected References

o Deseran, S. 2001. Asian vegetables. Chronicle Books. San Francisco pp 156

o Google.com o Grover, J.K. and S.P. Yadav. 2004.

Pharmacological actions and potential uses of Momordica charantia: a review. J. Ethno-pharmacology, vol. 93(1): 123-132 (http://www.ncbi.nlm.nih.gov/pubmed/15182917)

o Harting, T. 2011. Homegrown Herbs. Story Publishing, 210 Mass Moca Way, N Adams. Ma 01217

o http://www.orcatalog.ucdavis.edu/fruitcropproductioncalifornia/?page=0

o http://www.orcatalog.ucdavis.edu/vegetablecropproductioncalifornia/?page=0

o http://www.universityofcalifornia.edu o Krawinkel, M.B., and G.B. Keding. 2006. Bitter

gourd (Memordica charantia): a dietary approach to hyperglycermia. Nutr.Rev, vol: 64(1): 331-337

o Lee, R. 1991. Uncommon Fruits Worthy of Attention. Reading Mass Addison-Wesley

o Margen, S. 1997. The Wellness nutrition Counter. University of California, Berkerley, CA pp479

o Nilsen and J. Wright. 2006. 21st century cook. Sterling Pub. Co New York. pp 480

o Nutitiondata.com o Petropoulos, G. A.(Ed). 2003. Medicinal and

Aromatic Plants-Industrial Profiles. Taylor and Frencis, New York

o Staub, J.E. 2007. 75 remarkable fruits for your garden Gibbs Smith, Layton, Utah

o Thomas, C. 2006. Melissa’s great book of produce. John Wiley & Sons, Inc., Hoboken, New Jersey pp 326

o University of California. 1998. Specialty and Minor Crops Handbook. 2nd ed. Publication 3346. Div. of Ag. And Nat.Res. UC, Oakland, CA

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high in nitrates and oxalic acids, it is not best to consumes it in high amounts continuously. The most common use of Chinese spinach is for salads, soups, stews, and air fried dishes. Sautéed greens are traditionally seasoned with spices and then added to the soups for texture and to enhance the flavors.

Sanger

Nursery

Sanger, CA

Handy

Stop &

Gill

Farms Fresno, CA

Fresno, CA

Fresno, CA

Valley Ag &

Specialties Fresno, CA

Apna Urgent

Care Fresno, CA

Ry-Den Truck

Center, Inc Fresno, CA

Ag-Box Inc

Ltd Ptn Fresno, CA

PIONEER

EQUIPMENT Fresno, CA

Mander Trucking

Sanger, CA

AMEX Farms LLC

Vernon, CA

LAO FAMILY

COMMUNITY OF

FRESNO

Kuckenbecker

Tractor Fresno, CA

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Table of Content

1. BITTER MELON 5

2. BOK CHOY or CHINESE CABBAGE 7

3. DAIKON or CHINESE RADISH 9

4. EGGPLANT 12

5. FUYU PERSIMMON 15

6. GUAVA 18

7. JUJUBE or CHINESE APPLE 20

8. KAI-LAN or CHINESE BROCCOLI 23

9. LEMONGRASS 25

10. METHI or FENUGREEK 29

11. MOQUA OR FUZZY MELON 31

12. OPO or BOTTLE GOURD 34

13. OKRA or GUMBO 36

14. SUGAR PEA TIP 38

15. YEN-CHOY or CHINESE SPINACH 41

16. Selected References 44

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1. BITTER MELON (Momordica charantia)

Introduction

Bitter melon is from a tropical region. Though its natural range is unknown, most of the varieties have been developed in India and other Asian countries. Cultivars vary in fruit size, shape, quality and yield. In the U.S., the acreage under cultivation is small, primarily in California and Florida. The other names for bitter melon are bitter gourd, balsam pear (United States), kugua or fu kwa (Chinese), karela or karella (India), kho kua (Vietnam), pare (Indonesia), nigai uri (Japan), ma ra (Thai) and cerasee (South America).

Bitter melon though bitter in taste can sweeten your health because they contain disease preventing and health promoting phytochemical compounds. Characteristics

The bitter melon plant is a herbaceous tendril – bearing vine, growing up to 16 feet with alternate leaves 2-5 inches across. Each plant bears separate yellow male and female flowers in a 25 to 1 ratio. The fruit has a pebbly surface with smooth lengthwise ridges and is oblong in shape. It is hollow in cross-section, with a relatively thin layer of flesh surrounding the central seed cavity, which is filled with large flat seeds and pith. The immature fruits are light green to dark green and pointed at the blossom ends. The fruit lengths are generally 4-6 inches. The Chinese phenotype is 8-12 inches long. The Indian bitter melon has a narrower shape with pointed ends. In Fresno County, California, growers have reported yield of 15 tons per acre. As the fruit begins to mature, it turns yellow to orange. It is eaten when immature and green. At this stage, the fruit‟s flesh is

crunchy and watery in texture, similar to cucumber or green bell pepper, but bitter in taste. The seeds and pith are not intensely bitter and can be removed before cooking. When young, the thin stems, tendrils, and leaves may be eaten as greens. Nutrition

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Boiling can reduce half of the foliate, where as microwaving doesn‟t affect it.

It has high calcium content. However, the oxalate content in it binds calcium decreasing it absorption. Calcium and zinc also limit iron absorption. Shopping

It is generally sold loose, bunched or in pre-packed bags. The nutritional values of Chinese spinach are at its highest when fresh. While purchasing it, either from an American or Asian market, make sure that the leaves are not wilted or show signs of faded coloration. Storage

Chinese cabbage may be stored in refrigerator for a week. When stored for longer periods, its foliate and carotenoid content is mostly lost. For longer storage it is frozen. Irradiation prolongs its shelflife. Cooking tips Chinese spanich can be used as:

1. Spicy spinach and shallots 2. Cantonese spinach salad 3. Glazed spinach salad 4. Shrimp and spinach dumpling with Asian dipping sauce. 5. Creamy spinach soup. To cook, boil the green in water or steam them and dispose of

the water. It turns reddish after cooking. Since Chinese spinach is

Nutrition Facts (Chinese Spinach)

Serving Size Serves 3 people

Amount Per Serving

Calories 154 Calories from fat 102.1 % Daily Value*

Total Fat 11.34 g 17%

Saturated Fat 1.33 g 6%

Cholesterol 0mg 0%

Sodium 580.78 mg 24%

Total Carbohydrates

9.66 g

3%

Dietary Fiber 4.89 g 19%

Sugar 0.67 g 0%

Protein 7.57 g 15%

Est. Percent of Calories from Fat 59.7% Carbs 22.6% Protein 17.7% *Percent Daily values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Source: http://caloriecount.about.com/calories-melissas-mo-qua-i115513

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In Chinese cooking tips are stir-fried with garlic or shellfish such as crab.

15. YEN CHOY or CHINESE SPINACH (Amaranthus

dubius)

Introduction Chinese spinach is also

known as amaranth leaves. It is also spelled as yin choy or xian cai, with other Chinese names as hon-toi-moi and hsien tsai. It is also referred to as amaranth red, amaranth green, Yen choi, tampala spinach etc. Many times people mistake Chinese spinach for water spinach (Ipomoea aquatica) which has semi-aquatic hollow stems and long, lance shaped leaves and is sold as “ong

choy” or “on choy” in west coast northern American Chinese markets. Characteristics

Yen choy or Chinese spinach has long slender stems with oval shaped (roundish) leaves, which may be light green or dark green with deep red veins in the center. It also has a variety with dark green leaves and narrow pointed tips. Nutrition

The Chinese spinach is high in protein and vitamins A, B, and C. It has also double the amount of iron compared to the normal spinach. So it is great for growing kids. It also helps heal fractures; aids weight loss and ease constipation. Also, it has been found to have ability to destroy some harmful bacteria in the elementary canal. It is good to cure ailments resulting from the summer heat. As a nutritional food, it works best in quick soups as it cooks quickly.

The Chinese spinach is extremely rich in antioxidant especially when fresh, steamed, or quickly boiled.

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Bitter melon is a good source of vitamin C and also contains vitamin A. The tender vine tips are an excellent source of vitamin A, and a fair source of protein, thiamin and vitamin C. In addition, bitter gourd contains almost all nutrients at very low calories provision (only 17 cal per 100 g). It is also rich in dietary fiber and antioxidants.

Bitter melon has been used in traditional medicines for several ailments, including dysentery, colic, fevers, painful menstruation and skin problems. Researchers are currently studying its antihelmintic, antiviral, cardioprotective and anticancer properties.

Its curative effect on diabetes is deeply studied. Notable phytonutrient, polypeptide-P, present in bitter melon is known to lower blood sugar levels. Another hypoglycemic agent called charantin increases glucose uptake and glycogen synthesis in the cells of liver, muscle and adipose tissue. All are making these helpful in the treatment of type-2 diabetes.

Some people say that bitter melon is perhaps the secret vegetable of the Okinawa islander‟s longevity. Whether this is the

case or not, the health benefits of this vegetable are studied intensely. Shopping

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Fresh bitter melon is available year round in the market. Always buy fresh pods that feature dark green color, without any cuts or blemishes on their surfaces. As the bitterness rises and the pod becomes more mature, always select young looking immature pods. Storage

The pods can stay fresh up to 2-3 weeks if they are properly placed in a plastic zip pouch and stored in the vegetable compartment of the fridge.

In some Asian countries, people cut the vegetable in small pieces, dry it in the sun and use it months later. Cooking tips

Fresh pods and young leaves that may be used for cooking must be washed thoroughly. The bitterness can be reduced by marinating in a salted spice mixture and then drying them in the sun. Boiling in salt water for 5 minutes or marinating in yogurt for 30 minutes also reduces bitterness.

In India a variety of recipes are used. It is either stir fried or stuffed with spices and roasted in oil. A simple method is to cook bitter melon with onion, red chili powder, turmeric powder, salt, and coriander powder.

In China it is used typically in stir fries, soups, and also as tea. Sometimes it is stir fried with ground beef and oyster sauce, or with eggs and sliced tomato.

Information regarding cooking tips can be collected at participant restaurants.

2. BOK CHOY OR CHINESE CABBAGE (Brassica rapa)

Introduction

Bok Choy belongs to Chinesis cultivar group. It is related to the western cabbage and is of the same species as common turnip. Bok Choy is also spelled as, “Pak Choy, Bok Choi, and Pak Choi”. It is literally

meant “White Vegetable”. The

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Shopping

Sugar pea tips are available almost at all Asian community markets, some main grocery stores and local farmers markets in late spring to late fall. The availability period is rather short as peas do not grow well when daytime temperature is above 65 F.

When shopping, choose tips 2-3 inches long that look fresh and crisp, bright green in color with undamaged structure. Select tips that include the top pair of small leaves, delicate tendrils attached to the young stem, and may have a few larger leaves or even blossoms. Storage

Pea shoots are fragile and are best used within a day or two after purchasing from the market. For storage in the vegetable bin of the refrigerator, wrap the shoots in a slightly dampened clean paper towel and then put it in an open plastic bag. Cooking tips

Before using, rinse pea tips in cold water, drain and dry. Remove any stems that look coarse, tough and stringy. These are eaten raw or are slightly cooked. In general, the tips early in the season are tender and require no cooking. It is good to eat them raw. However, slightly larger and tougher tendrils that appear in stores generally late in the season, need cooking. The cooking should be minimal to preserve nutritional value. The damp shoots should be steamed, without adding additional water, until wilted. The water clinging to damp shoots is enough to steam them. In addition, the tips can be used in or with a number of tasty recipes. Some uses are:

o Toss tips into salads or sprinkle on top of soups o Serve fresh with a squeeze of lemon juice. o Add shoots to any stir-fry near the end of cooking

time. o Toss wilted tips with sprinkles of ginger and sugar

to taste.

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ago. Pea shoots or tips are selected as young leaves and tendrils minus pods of pea vines. Generally, they are harvested from snow pea vines, although they can be from any type of the garden pea. The other names used for sugar pea include garden pea, sweet pea, snow pea etc. The Asian names include; tau-mog (Hmong), yod-tua (Thai) etc.

Sugar Peas are an easy plant to grow, and all parts of the plant are edible. Characteristics

The tips or shoots are comprised of floppy leaves, clingy curl tendrils and slender but sturdy stems all tangled together. It must be noted that tips are eaten only when they are young and tender. At this stage, they are crisp and tasty. As the leaves and stems mature, they tend to be tough and stringy. Tips of all pea types are good, but sugar pod peas are the easiest types to grow since they tend to shoot up faster and stay light and crisp. The „Oregon sugar pod‟ variety is quite popular in United States.

Depending on the tenderness of the tips, the tip length may vary from 2-6 inches. Nutrition

Like many other green leafy vegetables, the pea tips are typically nutrient dense and contain large amount of vitamins and minerals within very few calories. For just 10 calories and not fat, two cups of raw pea shoots contain the following nutrients. Percent of recommended Amount needed for adult per day in 2 cups of raw pea shoots Potassium 3% Folate 10.5% Vitamin C 35.5% Thiamin 5.75% Vitamin A 15% Riboflavin 7% Vitamin E 8.75% Vitamin B-6 4.75% Vitamin K 132% Fiber 3.5%

Pea tips are packed with carotenes, strong antioxidants that protect cells from damage. They may also contain valuable phytochemicals like lignin, a falconoid called quercetin and caffeic acid. Researchers reported that in addition to other beneficial health effects, these substances help prevent cancer.

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descriptive English names are: Chinese chard, Chinese mustard, green grocery, celery mustard etc. However, Bok Choy is the most common name used on this Asian vegetable in Northern America.

Characteristics The commercial variants of Chinesis are Bok Choy, Choy

Sum, Baby Bok Choy, etc. The commonly seen Bok Choy in general grocery stores has succulent, thick, chalk-white stem, and deep dark green veined leaves. In oriental grocery stores some other varieties are also present. Bok Choy is available year around at oriental grocery stores. However, the main availability season is from October to March, though “Baby Bok Choy” is commonly available as early as in

August. Nutrition

Bok Choy has nutritional assets similar to those of other cabbages. It is rich in vitamin A & C; and contains significant amounts of nitrogen compounds known as indoles, as well as dietary fiber, both of which are known to lower the risk of various forms of cancer.

Bok Choy also

contains glucosinolates, the compounds that are reported to prevent cancer in small doses. Bok Choy is also a good source of folate (folic acid), beta-carotene, and calcium. The stalks and leaves have quite different textures. So in culinary terms, it is like getting two vegetables for the price of one.

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Shopping When shopping for Bok Choy, select stalks that are thick, pure white, fleshy and firm. The leaves should be crisp, green, and non-wilted. Avoid Bok Choy with bruised or brown spots either on the leaves or the stems. Storage

Bok Choy can be stored in the refrigerator up to three days for its freshness after packing them loosely in perforated plastic bags. Always remember that Bok Choy is more perishable than head cabbages.

Bok Choy Recipes 1. Chinese seaweed-deep-fried Bok Choy 2. Green dumplings 3. Vegetarian pot stickers 4. Lion’s head meatballs 5. Shrimp with Chinese green stir-fry 6. Stir-fried Baby Bok Choy 7. Stir-fried Fish fillet 8. Chicken stir-fry with Bok Choy and Garlic sauce

Cooking Tips Bok Choy is extremely adaptable to cooking. Boiling, steaming, stir-frying, and deep-frying are all possibilities. First separate the leaves from the stems because the stems need a longer cooking time. Rinse both leaves and stems with clean water well and drain them before shred or cut across the leave, and cut the stalks into small slices along the diagonal or as recommended in the recipe. In stir frying, a good basic method is to stir-fry the Bok Choy for a minute, sprinkling with a bit of salt, then adding a small amount of water or chicken broth cores and then simmering for two minutes. Adjust the seasoning if desired, adding a bit of sugar during cooking or stirring in sesame oil when finishing. Never overcook Bok Choy because the stalks should be tender and leaves just wilted.

3. DAIKON OR CHINESE RADISH (Raphamus sativus)

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The green pod is generally consumed, though at times red and burgundy pod okra may also become a specialty. As the plant is cultivated throughout the tropical and warm temperature regions of the world, okra production in the United States, (California, Florida and Texas) is mostly from June through November. They are imported from Mexico and some other countries year round, the peak period still remain to be summer months. During this period okra pods are available at most grocery stores including oriental markets.

Okra is cooled promptly after harvesting. As it deteriorates rapidly, okra generally is stored briefly in the market. According to USDA recommendation, the storage life of okra can be 7-10 days when storage temperature is maintained at 45 -50 F with relative humidity of 90-95%. When temperature is lowered to below 45 F, it causes discolorations, pitting and decay of okra.

Cooking tips Recipes and dishes using okra pods are numerous. Both

saline and minimally saline cooking methods are used depending upon the taste of the individual. However, the best cooking methods, as in all vegetables, are those that keep the nutritional value of okra pods intact. The cooked leaves of okra are also used as a powerful soup thickener. The immature pods may also be pickled.

A well known soup dish using fresh okra in America is gumbo. The boiled pods are also used in soups and stews. Roasted and grounded okra results in a powder that is brewed as a coffee substitute. Obviously, okra is a highly nutritious, green, edible vegetable.

14. SUGAR PEA TIP (Pisum sativum, saccharatum) Introduction

The pea plant is a legume and is one of the earliest known cultivated plants, having evidence of cultivation along Thailand-Burma border over 1,200 years

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Introduction

Okra is also known as lady finger or gumbo in many English speaking countries. Its other names include quimbombo or guigambo (Spanish), bhindi or bhendi (Indian), bamya (Southern European). Okra varieties include Lee, Emerald, Annie oaklley, Perkins spineless, Draft green long pod, French market, and others. Originally from Africa, okra is now cultivated throughout the tropical and warm temperate regions of the world. It is related to such species as cotton, cocoa and hibiscus. Characteristics

Okra is an annual or perennial plant having woody stems growing 3 to 6 feet high. It is grown for its fibrous fruits or pods containing small round mucilaginous white seeds. Nutrition

As is apparent from the nutritional values table given, okra is very low in calories. In addition, it has no saturated fats, but is a rich source of protein, dietary fiber, minerals and vitamins which are recommended in cholesterol controlling and weight reduction programs. The musilage of okra pods contain a form of soluble fiber that relieves constipation conditions. The high amounts of vitamins and minerals, particularly vitamins A, B, C, folates, iron, calcium, manganese and magnesium, act as antioxidants and are good for eye, bone and heart heath. Shopping

Okra, raw Nutritional value per 100 g (3.5 oz) Energy 129 kj (31 kcal) Carbohydrates 7.03 g -Sugar 1.20 g -Dietary fiber 3.2 g Fat 0.10 g Protein 2.00 g Water 90.17 g Percentages are relative to US recommendations for adults. Source: USDA Nutritional database (http//www.nal.usda.gov/fnic/foodcomp/search/)

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Introduction A native of Mediterranean,

daikon has many varieties including Mino Spring Cross, Summer Cross NO. 3, Chinese White (cylindrical), Chinese Rose (round), Celestial (cylindrical) and Takinashi (a good all season cultivar). Daikon, a Japanese word, means large root. Daikon radish (R.

sativus var. Longipinnatus) is also called white radish, Japanese radish, Oriental radish, lobok, Chinese radish etc. Other names are: mooli (Indian), daikon (Japanese), lor bark (Chinese), labanos (Filipino), cu-cai trang (Vietnamese), hua chai tao (Thai), etc.

The difference between the daikon radish and common (regular) red radish is that the former is much larger and milder in taste, whereas, the latter is very small and sharper in taste. Both share the same species (R. sativus).

Most of these varieties are grown in United States. California is one of the main producers. Varieties are often categorized into four main types i.e. summer, fall, winter, and spring. They are available year-round due to the plurality of varieties grown. Characteristics

In general, radishes may be cylindrical, tapered, oval or round in shape, and white, red, pink, green or black in color. Daikon radish is generally white, but may be greenish or yellowish in color extending from top to half way down the tuber. The black color is rare.

Most oriental radishes are 2-4 inches in diameter and 6-20 inches long. In general weight is 1-2½ pounds with leaf top spreads of 2 feet. These are grown mainly by Asians and can be found on the market all twelve months of the year. Nutrition

According to herbalist, Brigittee Mars, radishes cleanse the liver, prevent constipation and provide a remedy for kidney

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stones. As the data given in the table shows, daikon is a good source of vitamin C, calcium and potassium at low calories. It contains active enzyme myrosinase that aid digestion, particularly of starchy foods.

Daikon radish has been used medicinally for centuries. Its powerful healing and cleansing properties enhance body‟s

detoxification. Earthy root

vegetables have one thing in common. They are full of stabilizing flavors. Mildly sweet tang of the daikon radish nourishes and warms in the cool autumn months. Shopping

As written above, daikon radishes are available in Asian community markets year round. These may also be available at super stores and farmer‟s markets.

Always select those that are heavy and have lustrous skin and fresh leaves. These should be without cracks and soft spots, with firm and crisp roots. If they look larger for their variety, the interior may be pithy.

If purchased with greens attached, trim the leaves before storage. The leaves may be used or discarded. Storage

The daikon radishes can be stored for a week or so without the leaves at a cool dry place. These shouldn‟t be kept on

ground, as the texture tends to become woody. For storing in a refrigerator, place daikon radishes in sealed plastic bags or other containers in order to maintain high humidity.

Raw Cooked

Calories 18 17 Carbohydrates 3.7 g n/a Protein 0.60 g 0.67 g Fat 0.10 g 0.24 g Calcium 27 mg 17m g Iron 0.40 mg 0.15 mg Magnesium 16 mg 9 mg Phosphorus 23 mg 24 mg Potassium 227 mg 285 mg Sodium 21 mg 13 mg Thiamine (B1) 0.020 mg 0 mg Riboflavin (B2) 0.020 mg 0.023 mg Niacin (B3) 0.200 mg 0.150 mg Percentages are relative to US recommendations for adults. Source: USDA Nutritional database (http//www.nal.usda.gov/fnic/foodcomp/search/)

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particularly for excessive thrist due to severe diarrhea, diabetes, and excessive use of fatty or fried foods. The cooked vegetable is considered as having cooling, diuretic, sedative, and antibiotic effects. It is low in calories and is easily digestible; so good for weight losing. According to one estimate, if you switched from eating daily 1 cup of cooked red potatoes to 1 cup of cooked bottle gourd, you save more than 900 calories in 1 week, enough to lose ¼ of a pound of body weight.

Shopping

Bottle gourd is available in Asian markets and some other selected food stores the year-round. It is abundant in the summer and fall. Select fruits with green colors and evenly textured unblemished skin, free of soft spots or mold. Smaller fruits are tender and have less seeds. Opt for fresh produce.

Storage

Bottle gourd can be stored in a refrigerator in a loosely closed bag for up to 2 weeks or longer. Its tough skin extends its shelf life. Fresh fruit should be used within a day or two if they are not refrigerated. Baby varieties are more perishable, so use them as soon as possible.

Cooking tips

Bottle gourd is served in a variety of ways. Young leaves and shoots are fried or roasted. The pulp of the fruit is eaten as a cooked vegetable. Raw juice is used with lemon juice and salt. Bottle gourd is very popular in Asian cuisine. It is a good accompaniment to stir fries and soups and curries. Always wash the fruit with cold water before use. Its thick, green outer skin maybe peeled or it may be eaten as such. It is cut half length wise. The seeds may or may not be scooped out as it depends upon an individual taste. On cooking it turns slightly translucent.

Diced bottle gourd can be cooked into sauces such as tomato and eggplant. A popular Punjabi (Indian) dish is chamma-kada dal (split black grams and dried in semidry gravy).

13. OKRA or GUMBO (Abelmoschus esculentus, Moench)

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Characteristics The bottle gourd can be harvested in 55-75 days after

sowing when the fruit size is 2-12 inches in diameter and 4-36 inches in length, and it is optimally mature. Smaller fruits with smooth skin are always in great demand compared to big sized ones. The spongy white flesh of the bottle gourd, with white seeds embedded in, is meaty in texture and doesn‟t break down in

long cooking. The refreshing flavor is a blend of summer squash and cucumber. A bottle gourd may be bottle shaped, round, dumbbell like, coiled or spoon shaped. The bottle shaped gourd is common in California.

In overmature fruits colors changes from green to white, the seed coat and rind hardens-an overripe condition unfit for consumption.

Nutrition

Bottle gourd is eaten when tender and green. Young shoots and leaves are also edible. As the data in the Table shows, bottle gourd is a significant source of vitamin C. It also provides some of vitamins A and B, and magnesium, potassium, phosphorus etc. It is a good source of dietary fiber. Though not so important nutritionally, bottle gourd is valued in China and India for its healing properties. In traditional Chinese medicine cure, it is believed to absorb negative body energy. In India, juice of bottle gourd is considered very good for health,

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According to USDA recommendations, the daikon radishes can be stored at 32-36 degrees Fahrenheit at 95-100% relative humidity with an approximate storage life of 4 months. Green leaves of daikon can deteriorate quickly and should be used within 2 days. Cooking tips

A root vegetable like daikon should be washed thoroughly, and then trim the fine threaded roots and leaves. Daikon is a versatile vegetable that can be eaten raw, in salads or cut into strips or chips for relish trays. It can also be juiced.

Daikon‟s usages are similar to those of common red radish. It can be stir fried, grilled, baked, boiled or blended. It can also be used as a condiment, as a pickle, or simmered in a soup. A number of Asian dishes are prepared from daikon. The green leaves are also rich in vitamin C, beta carotene, calcium and iron. So they are worth using instead of discarding.

Information regarding cooking tips can be collected at participated restaurants.

4. EGGPLANT (Solanum melongena)

Introduction

One reason for eggplant‟s popularity around

the world is because it's perfect for simple, creative, delicious dishes. A native of India, the eggplant is grown in tropical, subtropical and temperate climates of the world. It is a warm season crop and does not tolerate frost. A long growing period of 80 days is required for a transplanted crop with optimal day and night temperatures as 78 and 68 F, respectively.

Eggplant produces a fruit but is classified as a berry. It is thought of and used as a vegetable in cooking. It is closely related to tomato, bell pepper, potato and tobacco. Of these, the eggplant is the most sensitive to cold temperatures.

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Stanislaus and Fresno counties of Central Valley of California are among the main eggplant production regions in the U.S. The average yield varies from 12-18 tons per acre. China is the top producer of eggplant with 50% of the world's production. Eggplant is called by the names, aubergin melogene, brinjal or grinea squash, and has many varieties and cultivars names such as: American, Indian, Chinese, Japanese, Sicilian, African, Thai, Pilipino, white, etc. Characteristics

Several varieties of eggplants are grown in California. The shape, size, texture and color can greatly differ. The American varieties are oblong or globular in shape. A globular eggplant can be from egg-size to football size. Similarly, the length of oblong may vary significantly. The color may vary from creamy white to apple green, or shades of purple. The most common varieties grown in California are American Black Bell and Black Beauty, the Japanese Millionaire, and Italian Little Finger.

Though a delicate perennial, it is cultivated as an annual in California. Most varieties grow 16-56 inches tall with large coarsely lobed leaves, 4-8 inches long and 2-4 inches broad. The stem is often spiny. The elongated ovoid fruit is 4-9 inches long and 2-4 inches broad in a dark purple skin. The fruit is fleshly with a meaty texture and numerous small, soft seeds, which are edible but bitter because they contain nicotine, in very negligible levels.

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Fuzzy melon is eaten raw or cooked. If it is at its hairy (fuzzy) stage, which should also be its sweetest stage, remove hairs by rubbing off, and then eat or cook it with or without seeds. Peeling the skin is also an option. Like any other summer squash, fuzzy melon can be used in a multitude of dishes, from soup to stir fries. It imparts a very delicate and refreshing flavor to foods and snacks. Another important cooking trait of fuzzy melon is that it picks up the flavors of whatsoever it is cooked with. It can be deliciously stuffed with pork. Braising and boiling are other methods of preparation.

12. OPO OR BOTTLE GOURD (Lagenaria siceraria or

L.vulgaris)

Introduction

The bottle gourd was one of the first cultivated plants in the world grown for food, as well as, more importantly for using the dried outer shell as a water container.

Originating from south-central Africa, it has been grown for thousands of years by people in tropics and subtropics. Now it is grown around the world particularly in Asia, Africa, Europe, South and North America. It can be grown anywhere in California during frost free months of the year. For best growth it needs hot days and warm nights, when its branched vines and tendrils spread growing 10-15 feet long. The yield may be up to 8 tons per acre depending upon varities.

There are endless names for this vegetable as it is grown throughout the world. Some of the names are: calabash gourd, opo squash, cucuzzi, white flower gourd, hulu and opo (Chinese), lauki or kaddu (India), hyotan (japan), bak (Korea), upo (Philippines), moro (Central America) etc.

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raw or cooked and is easily digestible because of its low calories (10 calories/85g). An important impact of low calorie foods like fuzzy melon is that it gives you a feeling of fullness as it is bulky and you consume very low calories per serving. So it fights obesity. Shopping

Fuzzy melon is available during the crop harvest season (May to November) at any Asian grocery; recently it has started showing up at all chain grocery stores, too. Some shoppers may not get it by asking for a fuzzy melon. If so, ask fir mo qua at the shopping market. Always choose fresh mo qua that are fairly heavy for their sizes, and have wrinkle free skin. They also need to be free of soft spots, and nicks. Smaller and less mature, still fuzzy, have less seeds, and more delicate flavor, whereas the larger and over mature are woody and maybe bitter. Off season imported produce maybe available in the market year-round. Storage

Smaller immature fuzzy melon need to be consumed fresh or within two days of its purchase. The natural fuzzy melons storage period at room temperature is lengthier. These can be stored in the refrigerator in loosely packed plastic bags for up to a week or more. Even sliced mo qua can be refrigerated and used within 2 days. Cooking tips

Nutrition Facts (Mo-Qua)

Serving Size 85 grams (2/3cups)

Amount Per Serving

Calories 10 Percent Daily Values

Total Fat 0g 0%

Saturated Fat 0g 0%

Trans Fat 0g 0%

Cholesterol 0mg 0%

Sodium 0mg 0%

Potassium 0mg 0%

Total

Carbohydrates 3g

1%

Dietary Fiber 0g 0%

Sugar 0g 0%

Protein 1g 2%

Vitamin A 0% Calcium 2%

Vitamin C 15% Iron 0%

Percent Daily values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Source: http://caloriecount.about.com/calories-melissas-mo-qua-i115513

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Nutrition One cup of eggplant diced in cubes equals one serving of

100g fresh weight. Its nutritional value is given in the table alongside. One serving provides 10% of the daily requirement for dietary fiber, 1g of vegetable protein, 13% of manganese, 5% of potassium, and 6% folate. These are significant amounts. It is also a rich source of vitamin B. According to our Food Rating System, the nutrients provided by eggplant are good, very good or excellent.

Apart from the above, eggplant contains phytonutrients, many of which have antioxidant activity. Nacrunin, phytonutrient found in eggplant skin, has been shown to protect lipids (fats) in the brain cell membranes, thus endearing it as brain food. Some studies have shown its positive effects on cardiovascular health. Shopping

The most commonly found variety in stores is the purple variety. Opt for dark, shiny skin free of blemishes and bruises. Press your finger gently into the side of the eggplant. If the fruit gives in but bounces back to its original shape after the release of pressure, the fruit is ripe. Select the ones which are heavy for their sizes and have smooth skin without cuts, cracks or discoloration. A medium sized common eggplant will generally have tender skin and fewer seeds than a more mature and larger one.

California produces 19% of U.S. eggplant with harvest from April through December, where as Florida accounts for 30%, the highest in United States. With year round harvest, the eggplant is available in grocery stores, Asian markets, farmer‟s

markets and specialty produce stores all twelve months of the year. During winter months, the majority of eggplants are from Mexico. Storage

Eggplant does not have a long shelf life, usually fewer than 14 days, after which it begins to wrinkle and sugars begin to break down. So it should be consumed soon after purchase, preferably fresh. Store it whole and unwashed. Wrap in a paper towel and then place loosely in a perforated bag in the produce

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section of refrigerator. Chilling injuries can occur at 50 F or below, so try to store at temperatures between 50-54 F with relative humidity of 90-95%. Decay increases when fruits are stored for more than two weeks. Eggplants deteriorate quickly when placed in warm temperatures after exposure to chilling. Cooking tips

Eggplants can have a somewhat bitter taste, but becomes tender and develops a rich, complex flavor when cooked. It can be found as a main ingredient in appetizers, salads, soups, main courses, casseroles and side dishes. To prepare, wash it in running water, trim off cap and stem end using stainless steel knife. It can be cooked peeled or skin on. Generally larger eggplants or those with white skin are often peeled because of their tougher skin. Many a time, it is sliced and salted for 30-40 minutes to eliminate bitterness, stringency and excess water in larger eggplants.

The eggplant is always cooked before serving. The procedures used include grilling, baking, boiling, braising, microwaving, steaming etc. It is often used as a meat substitute as it has a meaty texture. Pan frying and roasting are common and simple cooking methods.

The eggplant can also be stuffed with meat, rice or other fillings and then baked. In Chinese cuisine, braising, steaming or stuffing is quite common. In Indian cuisines, it is used in chutney, curries, pickles etc and is often described as the king of vegetables.

5. FUYU PERSIMMON (Diospyros kaki)

Introduction The word Diospyros means “the fruit

of the gods” in ancient Greek. Kaki is

extremely popular in Asia; as apple is in United States. More persimmons are sold than apples worldwide.

This species is native to China and is deciduous with broad stiff leaves. Worldover, it is grown in temperate to tropical conditions. Though tolerant to high temperatures, it flourishes well in regions with moderate winter and mild summer climates. Under extreme temperature

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Introduction: One Special quality of

fuzzy melon is that it is eaten raw, along with seed, and cooked too. A native of China, most often it is called mo qua and is considered little brother of winter melon (called don quo). Both belong to the same species and grows best in warm weather, air temperatures ranging from 40-95 F, when environment is frost free. The production in Asia (mainly in China and eastern Asian countries), is quite impressive as compared to other continents. In California it is grown mainly by Asian Americans and scope for its expansion is wide open. Here variety Chiehgua is quite common. Another Chiang shin variety is most popular in south China. The other names of the fuzzy melon (mo qua) include fuzzy squash, hairy cucumber/gourd/melon/squash, fuzzy gourd, mo qua, mao qua, dong kiang and many more. Characteristics

It resembles a large hairy zucchini in shape but not in color. Seeded in spring, its vine develops thick stems with coarse hairy tendrils and almost triangle leaves up to 9-10 inches long. The fruit is similar to an immature gourd or extra large cucumber with a subtle waistline with splotchy green rind. The rind or skin of young fruit is covered with fuzzy white hairs which disappear when it matures. Mo qua has light colored slightly firm flesh inside mottled dark green skin. The flesh is mildly flavored and can absorb the flavor of any food it is combined with. Fuzzy melon is generally 6-10 inches long and about 2 inches in diameter. It comes in two forms: one is bat shaped, while the other is squat or oblong. Nutrition

Fuzzy melon is a significant source of calcium and vitamin C. Its ranking in vitamin C is very high. It can be eaten

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which may cause gas, bloating and diarrhea. Pregnant women need to be more cautious. Shopping

The upper tender part of the green plant shoots along with leaves, 4-8 inches long, become available at selected food stores in spring and early summer. The availability period is rather short. Fenugreek seeds are readily available in the spice stores around the year in forms like whole seeds, seed powders and pastes.

Purchase seeds which are bright golden yellow in color, hard in texture and exude delicate maple flavor. Avoid old stocks. Storage

It is best to use the green fenugreek plant shoots fresh. For refrigeration, wrap the shoots in a slightly dampened, clean paper towel and then put in an open plastic bag.

Store whole seeds in an air-tight glass container and place in cool, dark place, where it will stay fresh for several months. Refrigerate powdered or paste fenugreek in air tight packets or containers. Cooking Tips

The fenugreek greens are washed in cold water and then dried. Tough, hard stems are removed and the remaining tender shoots and leaves are used in salads, stir fries or deep fries. Fenugreek seeds are frequently used in preparation of pickles, curry powders, and pastes. Powder, sauce or pastes are used in a variety of spicy dishes. To mellow the strong aroma and bitter taste, the seeds are fried in low heat.

Sprouted seeds of fenugreek are added to vegetable and lentil dishes.

Leaves of fenugreek, either fresh or dried, are used with spinach, potatoes, carrots, etc in cooking.

11. MOQUA or FUZZY MELON (Benincasa hispida)

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conditions, the yield is affected adversely. The major persimmon producing countries are China, Japan, Brazil, and Italy. The minor producing countries include United States, Australia, and Egypt. California makes up more than 90 percent of national market where central San Joaquin Valley is the major production area. Fresno and Tulare counties make up about half of the states‟

production. It is also called oriental or Japanese persimmon or kaki. Fuju or Fuyu

and Hachiya are two most common cultivars grown in California. There are two different varieties, regular and giant in Fuyu persimmon. The regular variety is widely grown with an average yield of 6-8 tons per acre.

The other species of persimmon: Date plum (D. lotus) and American persimmon (D. Virginiana) are not so popular. These are mostly used as rootstocks for the Japanese persimmon propagation. D. kaki is also known as “Amlok” or “Japani Phal” in India and Pakistan. In Chinese it is called

“Shizi.” Characteristics

The deciduous tree of D. kaki grows to a height of 25 feet with ovate or obovate leaves, 3-7 inches long, borne on pubescent branchlets. The fruit may be spherical, oval or pumpkin shaped, 1-4 inches in diameter, and light yellow orange to red orange in color.

The two types of persimmons are; astringent and non-astringent. Hachiya is astringent i.e. it contains high levels of soluble tannins (alum) and are unpalatable and bitter when eaten unripe before softening. When ripe it has incredibly sweet flavors compromising of thick pulpy jelly encased in a waxy thin skinned shell. The ripening can be achieved while fruit is on the tree. When the leaves begin to fall, the Hachiya fruit stays on the tree looking like a giant golden orange acorn. Ripening or softening can also be achieved by storing the unripe fruit on shelf and exposing it to high light for several days; by wrapping the fruit in paper; and/or artificially with chemicals like alcohol and carbon dioxide which changes tannin into insoluble form. In Israel, such ripened fruit is given the trade name of “Sharon fruit.” Fuyu cultivar is non-astringent or far less astringent before ripening and loses more of their tannic quality sooner. It can be consumed when still very firm and remain edible when very soft.

On the whole, the flesh of persimmons ranges from firm to mushy which is very sweet and when firm possesses an apple-like crunch. Its texture is unique. Environmental effects such as sun burn, wind damage, fruit drop, humidity and soil moisture stress may lead to straining and cuticular cracking in both cultivars. Nutrition Japanese persimmons provide substantial amounts of beta carotene (vitamin A), vitamin C, calcium and iron. It is very good source of dietary fiber and a small source of protein. It is rated high in food value as it is almost fat

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free, cholesterol free and sodium free, and is thought to assist in reducing the risk of atherosclerosis due to its effect in improving lipid metabolism. Vitamin C and iron are thought to aid in terminating anemic conditions, dizziness, fatigue and breathing problems. Although no scientific evidence exist, proponents of this fruit say that it may help prevent diarrhea, hemorrhoids and sweating. Chinese use the stem end of the persimmon, called the calyx, along with ginger and water as a cure for hiccups.

Persimmons may not help you in losing weight. It is often advised that persimmon should not be eaten on an empty stomach. Shopping

The harvest period of D. kaki is from September 25 to December 10. For shopping Fuyu, look for the fruits with a green, and not brown or dry, calyx and firm or slightly soft skin. The color should be light orange, not yellow or green.

Hachiya should also be purchased firm because they are seldom sold when soft and ripe. They can easily be ripened at home at room temperature or when loosely packed in paper bags with other fruits, such as apples or bananas. They should have deep red undertones.

In a nutshell, buy persimmons that are round, plump and have glossy smooth skin. Avoid fruits with blemishes, bruises and crackes, and/or those that don‟t have green leaves at the top.

Purchase ripe fruit only if you plan to consume them immediately. You may or may not find persimmons in your local stores, but Asian stores do stock it. Storage

The ripened fruit should be stored in the refrigerator up to 2 weeks. However, these can be frozen and kept up to 3 months. The pulp can also be frozen. The fruit need not be over ripened, because it quickly turns into a mushy texture. Ripe Fuyu persimmons look like flattened tomatoes and will be crispy, where as the acorn shaped Hachiya will be very soft and juicy. Culinary Uses

Persimmon raw

(Japanese, (D.kaki)) Nutritional value per 100g (3.5 oz)

Water 80.32 g (80.32%) Energy 293 kj (70 kcal) Carbohydrates 18.59 g

-Sugar 12.5 g

-Dietary fiber 3.6 g

Fat 0.19 g -Saturated 0.02 g

Protein 0.58 g

Vitamin A 1627 IU (32%)

Riboflavin (Vit.B2) 2.5 mg (208%)

Folate (Vit. B9) 8 µg (2%) Vitamin C 7.5 mg (9%)

Calcium 8 mg (1%)

Iron 0.15 mg (1%) Sodium 1 mg (0%)

Percentages are relative to US recommendations for adults. Source: USDA Nutritional database (http//www.nal.usda.gov/fnic/foodcomp/search/)

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Nutrition Fenugreek is a

multipurpose legume and is used as forage, food, spice, perfume, insect repellent, dye and herbal medicines. All plant parts (stems, leaves, twigs, and seeds) are useful. As forage, it yields twice as compared to one cutting of alfalfa and 16-18% of protein. It contains compounds that induce milk letdown in animals (also in humans). So, this property is desirable for dairy cattle. Nutritional values of fenugreek seeds are given in the table. These are rich source of minerals, vitamins, phytonutrients and dietary fiber. The medicinal uses of fenugreek seeds are as follows:

1. Used in many traditional medicines as laxative, digestive and anti cough remedies

2. Used to control cholesterol and triglyceride levels as well as high glycemic levels in diabetes

3. Used to increase the synthesis of milk in nursing mothers 4. Used in traditional Chinese medicine under the name Lee

Ba, which are considered to tonify kidneys, disperse cold and alleviate pain, particularly hernia and groin pain.

5. Used in inducing higher lipids levels

The National Center for Complimentary and Alternative Medicine cautions against excessive use of fenugreek seeds

Fenugreek, Seeds, Nutritional Values per 100 g

Principal Nutrient

Value

Properties

of RDA

Energy 323 kcal 16% Carbohydrates 58.35 g 45% Protein 23 g 41% Total fat 6.41 g 21% Cholesterol 0 mg 0% Dietary Fiber 24.6 g 65% Vitamins Folates 57 mcg 14% Nacin 1.640 mg 7% Pyridoxine 0.600 mg 46% Riboflavin 0.366 mg 28% Thiamin 0.322 mg 27% Vitamin A 60 IU 2% Vitamin C 3 mg 5% Electrolites Sodium 67 mg 4.5% Potassium 770 mg 26% Minerals Calcium 176 mg 18% Copper 1.110 mg 123% Iron 33.53 mg 419% Magnesium 191 mg 48% Manganese 1.228 mg 53% Phosphorus 296 mg 42% Selenium 6.3 mcg 11% Zinc 2.50 mcg 23% Percentages are relative to US recommendations for adults. Source: USDA Nutritional database (http//www.nal.usda.gov/fnic/foodcomp/search/)

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The dried and powdered lemongrass is used in teas and curries. But it is not a good substitute for the fresh product.

10. METHI or FENUGREEK (Trigonella foenum-

Greacum) Introduction

Fungreek seeds have been used in the old world to increase milk production and as a popular Asian spice. A native of Southern Europe and Asia, the plant is cultivated worldwide as a semi-arid vegetable crop. Argentina, France, India, Pakistan, North Africa, and United States are major fenugreek growing countries. They use it for food, condiment, medicines, dye and forage usages. India is the largest producer in the world.

The name fenugreek is Latin for "Greek hay" and it means "ram‟s horn clover" because of its similarity to wild clover.

Fenugreek‟s other names in some languages are: Alholva or Fenogreco (Spanish), Bockshorklee (German), Koroha (Japanese), Ku-Tou (Chinese), Methi or Methe (Indian), and Fenugrec (French). Characteristics

Fenugreek, like peanuts and garden peas, is a legume. The height of fenugreek plant varies from 12 to 30 inches and has trifoliate leaves. Cold temperature and wet soil slows growth. This herbaceous annual thrives best during sunny days on fertile, well drained soils between 46-80 F, and soil pH 5.3 to 8.2. The plants bear white flowers in early summer which turn into long, slender, yellow brown pods containing the brown seeds, which are similar in size and hard like tiny multifaceted stones. These seeds are mucilaginous when cooked and smell like maple syrup.

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The fruit is usually eaten fresh. It can also be dried or cooked. The dried fruit is called hoshigaki in Japanese, shibing in Chinese and hong kho in Vietnamese. While eating fresh, the skin is usually peeled off, fruit is pairing cut into quarters or eaten whole like an apple. Consume very ripe persimmons by removing the top leaf with a paring knife and then scoop out the pulpy flesh with a spoon.

The firm sliced flesh can be used in salads or salsa, cakes or sauces. The pulp can be incorporated into jams, cookies, sorbet, pudding, smoothies, quick bread and muffins.

6. GUAVA (Psidium guajava)

Introduction

Guava is one of the most gregarious of all the fruit trees and has about 100 species varying in size, from shrub or small trees, to bigger trees of 33-feet tall. It is native to Brazil, Mexico and Central America. The tropical guava is best adapted to the warm climates of Florida and Hawaii, although it can be grown in coastal Southern California and with some protection in the Central Valley, as it thrives in both humid and dry climates. Guava can survive in only a few degrees of frost, and young trees are more sensitive to frost. Guava can withstand considerable neglect including temporary water logging and high temperatures. Therefore, it is now cultivated and naturalized throughout the tropics and subtropics around the world. The most commonly encountered species of guava is called Apple Guava (P. guajava). In Spanish it is called Guayaba. Other names include Guave (German), Goyave (French) and Guaba (Japanese). Guyava and Knowa are other common names. The guava fruit is not only relished by humans, but also by many mammals and birds. The wide spread of guava, through its seeds is accounted for by the droppings of birds and mammals. Characteristics

In California, the height of a guava tree is rarely over 10-12 feet. The smooth bark of the trunk with green or reddish brown noting peels off in thin flakes revealing some attractive

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bone colored patches. The leaves are 2-6 inches long and 1-2 inches wide with pronounced veins.

The fruits are round, oval, or pear shaped, and 2-4 inches long, depending upon the species, with the outer skin rough or smooth. Depending upon the variety, green skin of immature fruit usually becomes yellow, maroon, or greenish yellow. The better varieties have soft and creamy textured pulp with fully edible soft rind when ripe. The flesh may be white, pink, yellow or red. The typical fragrance is similar to lemon rind but less penetrating. Numerous small seeds in fruits are edible. In colder regions the quality of the fruit is poor. Nutrition

Guava fruit contains relatively high nutrients and is often referred to as a super fruit. It is an excellent source of dietary fiber, vitamins A and C, folic acid and dietary minerals such as potassium and copper. Low in calories, a single guava fruit contains about four times the amount of vitamin C as an orange. The nutrient content varies slightly in different species and cultivars. Guava contains major classes of antioxidant pigments which are more in red orange guava varieties than others. In traditional folk medicine, guava leaves and bark are used in diabetes treatments. Tea and detoxin made from young leaves is used against diarrhea, dysentery and fever in some countries. The preliminary medical research in laboratory models conducted on guava (P. guajava) leaves show the essential oils of the leaves display anticancer activity in vitro. The studies are, however, inconclusive.

Guava (P. guajava) per 165 g of individual fruit

porting, raw (fresh)

Calories 112 Moisture 113 g Dietary Fiber 8.9 g (36%) Protein 4-2 g (8%) Fat 1.6 g (2%) Ash 2.3 g Carbohydrates 23.6 g (8%) Calcium 30 mg (3%) Phosphorus 66 mg (7%) Iron 0.4 mg (2%) Potassium 688 mg (20%) Copper 0.4 mg (19%) Beta-carotene (Vitamin A) 1030 IU (21%) Ascorbic acid (Vitamin C) 377 mg (628%)

Thiamin (Vitamin B1) 0.1 mg (7%) Riboflavin (Vitamin B2) 0.1 mg (4%) Niacin (Vitamin B3) 1.8 mg (9%) Folic acid 81 mcg (20%) Percentages are relative to US recommendations for adults. Source: USDA Nutritional database (http//www.nal.usda.gov/fnic/foodcomp/search/)

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Lemongrass is available year-round and is generally available at ethnic markets such as Asian and Mexican. It is occasionally available at local grocery stores. When selecting fresh and firm stalks with lemon like flavor, the lower stalk should be pale yellow to almost white in color, whereas the upper of the stalk should be green. Do not purchase if it is soft or rubbery, or when the outer leaves are crusty or brown. Generally, the stalks are available in groupings of 3-4 or 6-8 with stalk length 1 foot or more. Lemongrass stalks are also available in the freezer section as frozen packages. In addition to fresh availability, lemongrass may be purchased in dry or powder forms. The dried product is refreshed by soaking it in hot water. Storage

Fresh lemongrass is stored in tightly sealed plastic bags for up to 3 weeks in the refrigerator. Before storing, the stem may be washed with clean cold water. Store stems separately as the lemongrass tend to spread its flavors to other foods. The stems can also be frozen. They keep well in this condition for several months. Dried herbs, if purchased, should be kept in an air tight container and placed in a cool dark and dry place. It will stay fresh for several months. Cooking tips

The entire stalk of the grass can be used in cooking. The grass blade can be sliced very finely and added to soups. The bulb can be bruised and minced for use in a variety of recipes.

Leafy parts are deliciously brewed into tea. The leaves are equally tasty in vegetable soups and in rice.

The lemongrass health benefits improve when used in combination with other spices such as galic, fresh chilies and coriander.

Thailand‟s favorite soup Tom Yum Kung which contains many herbs and spices with lemongrass as the key player is being studied by scientists. Tom Yum is thought to be capable of combatting colds, flues, and even some cancers.

Lemongrass fine bulbs and stems can be garnished in salads. It is also used in pickles.

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nutrition. It is rich in vitamins and minerals. Of invaluable importance are good amounts of; folic acid, vitamin B and minerals such as potassium, zinc, calcium, iron, manganese, copper and magnesium. All these are required for vital body functions.

Lemongrass contains significantly high levels of antioxidant and disease preventing properties. An important primary component of the lemongrass is citral or lemonal (an aldehyde). Citral imparts lemon flavor to the herb and is strongly antimicrobial and antifungal. The anti-cancer properties of citral have been proved by Dudai et al (2005) in research carried out at Ben Gurion University - Israel.

Lemongrass also supports healthy digestive tract with anti-inflammatory benefits. It helps in relieving colitis and gastro-enteritis ailments. In addition, an aromatherapeutic use of lemongrass oil helps relieve symptoms of headache, body ache, nervous exhaustion and stress related conditions. In massage, lemongrass oil is useful as a muscle and skin toner. Shopping

Principles Nutrient Values Percentage

of RDA

Energy 99 kcal 5% Carbohydrates 25.33 g 19% Protein 1.82 g 3% Total Fat 0.49 g 25%

Cholesterol 0 mg 0% Vitamins

Folates 75 mg 19% Niacin 1.1 mg 7% Pyridoxine (Vit. B-6) 0.08 mg 6% Riboflavin 0.135 mg 10.5% Thiamin (Vit. B-1) 0.065 mg 5.5% Vitamin A 6 IU ‹1% Vitamin C 2.6 mg 4% Electrolytes Sodium 6 mg ‹1% Potassium 723 mg 21% Minerals Calcium 65 mg 6.5% Copper 0.266 mg 29%

Iron 8.17 mg 102%

Magnesium 60 mg 15%

Manganese 5.244 mg 228%

Selenium 0.7 mcg 1%

Zinc 2.23 mg 20%

Percent Daily values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Percentages are relative to US recommendations for adults. Source: USDA Nutritional database (http//www.nal.usda.gov/fnic/foodcomp/search/)

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Shopping

In general while shopping for guava, the more (darker) orange color (of) the skin, the riper the fruit is. As the guavas are harvested when fairly firm and under-ripe, they should, however, give in slightly to gentle pressure. Guavas are available in most major grocery stores and Asian super markets year-round. Price is more affordable in the summer because of its harvesting season. A characteristic of guava‟s floral fragrance is preferable and always look for undamaged fruits.

Storage

Underripe fruits will be ripening rapidly at room temperature. Ripe fruits can be stored at room temperature for up to one week, beyond that they may become overripe and meaty. Fruits coated with a 3% wax emulsion will keep well for longer periods reducing rotting in storage. Wrap fruits with paper towels and/or placed loosely in plastic zip pouches and keep in refrigerator. Refrigeration provides fruits with a long shelf life. Cooking tips

Guava is best eaten raw with seeds and served sliced in salad or as dessert. It is used in various recipes like pies, cakes, puddings, sauces, ice creams, jams, marmalades, sorbets, syrups, juices, and other products. Bars of guava paste and jelly are widely marketed. Guava juices are made by boiling sliced unseeded fruits and then straining. A clear guava juice with all the ascorbic acid (vitamin C) and other qualities intact is made by mixing the minced fruits with a material fungal enzyme, letting it stand for 18 hours at 120-130 F, and then filtering. The canned products of guava are available in almost all food stores.

7. JUJUBE (Ziziphus zizyphus.) Introduction

An opinion about jujube that this fruit tree asks less and gives more abundantly than most any other tree in

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California, has been substantial by many growers in the United States. However, the jujube has never caught on to the extent that the early supporters of it might have visualized.

An origin of jujube is in China where there are about 700 varieties, while in the United States there about 40 different varieties. The tree can tolerate a wide range of temperatures, from 120 F in summer to 22 F in winter, without showing any effects on the yield. The long hot day in summer of California meets this requirement. However, a staggering of farmers grow it in central valley. So is its cultivation world over. One of the reasons maybe that jujube doesn‟t compare favorably with many superior fresh

fruits. Now new varieties are being imported which are more delicious, need less care to grow, don‟t require any sprays, can be

grown organically, and are much more superior in quality as compares to earlier released varieties. Better varieties in current usage are Honey jar, Sugar cane, Li, Shanke de, Sherwood, and Chico.

Jujube is harvested in California from October throughout December and is known here by many more names like; red date, Chinese date, Indian date, nabq (morocco), annab (Persia), ber (Punjab-India and Pakistan), put-sa (Thai), etc. Characteristics

Jujube tree grows 20-30 feet high with green shiny oveteacute leaves 1-3 inches long and 1 inch wide. The fruit size varies from 1 to 2 inches and color of the ripe fruit ranges from yellow green to red brown with yellowish dots. The inside flesh is yellow and is crisp. Nutrition

Jujube can be eaten fresh, dried or juiced. It can also be processed into different products. As fresh and dried jujubes are equally available, the nutritional values for both kinds are given in the table below.

The fruit calories per serving vary from 79 (fresh) to 287 (dry) with most calories coming from carbohydrates. Fresh jujubes are an excellent source of vitamin C but dry ones contain less. It must be remembered that vitamin C is a potent antioxidant

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the Central Valley favor its growth with minimal damage from pathogens.

The import of lemongrass oil by the U.S. averaged at 57 tons during the period 1999 to 2005 and is growing every year.

The common names used for this herb include lemongrass or lemon grass, barbed wire grass, silky heads, fever grass, citronella grass etc. The names used in other languages include zitronengras (German), erba di limone (Italian), hierba de limon (Spanish), bhustrina or sera (Indian), bai mak mao (Lao), ta-krai (Thai) etc. Characteristics

Lemongrass plants are grown in a dense clump up to a height of 6 feet and a diameter of 4-6 feet. Its grey and stiff stalks are 2-3 feet long with an inch wide, sharp edged leaves, growing from bulbous stems. These are cooked into various dishes, herbal teas and baked goods. The bright green leaves give an appearance similar to grass. Lemongrass is a perennial crop in the tropics. In the Central Valley of California, lemongrass is usually harvested once a year and a new crop is planted after the frost which kills the previous crop off. During the winter some growers are using plastic covers successfully to protect the crop from freezing temperatures. In frost free environment, as many as four cuttings may be taken each year and the height and diameter of the clump is governed by the number of cuttings. In each cutting the entire plant is cut above the soil surface. The fibrous stem layers of the lemongrass are a pale tubular core which resembles a firm scallion bulb. This section of the plant is used to prepare dishes.

Each bunch may contain 3-4 or 6-8 stalks and is secured with elastic band. The length of a stalk is one foot or more. All of these parts of the lemongrass plant i.e. stems, stalks and leaves are used fresh or dried and /or powdered. Lemongrass in cultivated for edible or oil extraction purposes. Nutrition

Lemongrass has numerous health benefits which are both nutritional and medicinal. The nutritional facts given in the table show that the herb is very low in calories, containing 99 calories per 100 g of fresh weight, which is a very positive aspect of

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The vegetable can be stored in a refrigerator for three or more days when placed loosely packed in a vegetable drawer. However, USDA suggested that the vegetable can be stored for 10-14 days at 32 F temperature and relative humidity of 95-100%. Cooking Tips

There are a variety of recipes and dishes ranging from fresh salad and soup to fried and grilled dishes. It is a very versatile food which can be cooked the same way as leafy vegetables, such as broccoli, kale or Swiss chard. Indians eat it as a soup and the Chinese cook them as deep or stir-fry. It contains high dietary fiber, minerals and vitamin content which make Chinese broccoli a good candidate to be used frequently in heart healthy dishes.

9. LEMONGRASS (Cymbopogon citratus)

Introduction The genus cymbopogon has

about 55 species, of which the following are more important, generally cultivated and utilized. Lemongrass (C. citratus) is cultivated for the edible stem and for lemongrass oil.

Citronella grass (C. marodus and C. winterianus) is used for extracting citronella oil which has antiseptic properties and is used in soaps, sprays and aroma therapy. Like lemongrass, citronella grass is employed for culinary purposes.

East Indian lemongrass (C. citratus), also called Cochin grass, is generally used interchangeably with C. citratus, but the later is more suited for cooking. Lemongrass (C. citratus) is used as a medical herb and in perfumes as well.

The Lemongrass is indigenous to India and East Asian countries. It is gaining popularity in the American continent for its culinary and medicinal uses. It is currently successfully grown in California and Florida. The dry environmental conditions of

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and health promoter. As the tables reveal, it is rich in essential vitamins and minerals.

In China and Korea, a jujube is used in traditional medicines and is believed to alleviate stress. It is cardiotonic and wound leals in variety of formulations. Shopping

Freshly harvested as well as can dried fruits are available in Asian markets. The harvesting season is from October to December. The fresh fruits should be yellow green to red brown. The dry fruits are generally dark red in colors. The skin thickness of fresh jujube is just like an apple. The smoked black jujubes (called hong zao in Chinese) are also available. Smoking is done to enhance the taste. The dried jujubes are spongy soft. Storage

Storage properties of jujubes are just like apples. When purchased fresh, these need to be consumed in a day or two; otherwise they should be stored in a refrigerator in loosely packed plastic bags in vegetables drawers. The storage period may be up to four weeks. Culinary Uses

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The jujubes can be eaten fresh, dried, or smoked. They can also be juiced and processed to various products. New fresh eating varieties of jujube taste great and are like very sweet apples. So they are eaten fresh. The dried jujubes have a taste very much like dates.

Researchers at USDA facility in Chico have developed many processed products like; jujube graham bread, jujube cake; jujube cake filling, jujube mock mincemeat and jujube sweet pickles, jujube butter and, more.

Chinese and Korean jujube products include jujube tea, jujube juice, jujube vinegar, and jujube tea bags. It is also used for making pickles in India and Bangladeshi cuisines.

8. KAI-LAN or CHINESE BROCCOLI (Brassica

oleracea, Alboglabra) Introduction

Other vegetables which are members of Brassica oleracea are broccoli, brussels sprout, cabbage, cauliflower, kale, etc. The usual varieties/aliases of Kai-lan are Gai-lan, Gai-lon (or Gai-lohn), Kat-na, Jie lan or Chinese kale and Chinese broccoli. The cultivar group Alboglabra has its root in Latin albus plus glabrus which means white and hairless. Other names include Pak-kah-nah (Hmong), Phak –kha-na (Thai) and Cai-ro or Cai-lan (Vietnamese). A hybrid between Kai-lan and broccoli is called broccolini.

Like broccoli, it is a cool season crop and its packages of practices are also similar. In California, its acrage differ depending on demand and supply from year to year.

Characteristics It is a dark green leafy vegetable featuring thick, flat,

glossy blue-green leaves with thick stems and a small number of tiny, almost vestigial heads. When compared to broccoli, the Chinese broccoli has longer stems, somewhat broader leaves and

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much smaller heads. The flowers form first in diminutive heads and then elongate into stalks that may have yellow or white flowers.

Nutrition The Chinese

broccoli has flavor similar to our more familiar broccoli and kale. It is slightly sweeter than the regular broccoli with a slightly peppery and pungent flavor. It has very high nutritional values as is apparent from the table given below, as a result, it can be additive to many a diets. It is already used in a wide range of dishes. It is low in sodium, a good source of folates and vitamins A, B, C, E, and K. It is also rich in many minerals and dietary fiber.

Shopping Chinese broccoli, though a cool season vegetable, is

available year round because it is grown in various temperate climatic regions. Always select the vegetable crisp, without sign of wilting or discoloration. Its availability in the main grocery market is less as compared to Asian community markets.

Storage

Kai-lan (Chinese

broccoli)

Nutritional Facts

Calories 19 (81 kj)

% Daily Value1

Total Fat

Sat. Fat 0.6g ‹0.1g

‹1% ‹1%

Cholesterol 0mg 0%

Sodium 6mg ‹1%

Total Carbs. Dietary Fiber Sugar

3.4g 2.2g 0.7g

1% 9%

Protein 1g

Calcium 88mg

Potassium

229.7g

Vitamin A 30% Vitamin C 40%

Calcium 10% Iron 4%

Zinc 2% Thiamin 6%

Riboflavin 8% Niacin 2%

Vitamin B-6 4% Folate 20%

Vitamin B-12 0% Phosphorus 4%

Magnesium 4% Vitamin D 0%

Percent Daily values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Percentages are relative to US recommendations for adults. Source: USDA Nutritional database (http//www.nal.usda.gov/fnic/foodcomp/search/)