Arugula
How to buy::
Choose tender and fresh-looking leaves that are deeply indented. Avoid limp, yellowing or spotted leaves.
How to store::
Highly perishable. Store in refrigerator by wrapping a damp paper towel around the roots and place in a perforated plastic bag for best results. Even with this care, it will last only 2-3 days.
Nutrition::
Water 92%
Protein 0.3g
Fat 0.1g
Carbs 0.4g
Calories 10g
Per ½ cup |
Asparagus
How to buy:
Choose firm, crisp stalks with no traces of rust. Avoid yellowish stalks that are soft or heads that are beginning to flower.
How to store:
Very perishable. Wrap in a damp cloth and place in a perforated plastic bag in refrigerator to keep for a maximum of 3 days. Blanched asparagus will keep up to 9 months in the freezer.
Nutrition:
Water 92%
Protein 02.6g
Fat 0.3g
Carbs 4.2g
Calories 24
Per 100g |
Avocado
How to buy:
Choose specimens that are heavy for their size, not too hard and free of black spots and bruises.
How to store:
Leave at room temperature to ripen or place in a paper bag to accelerate the ripening process.
Nutrition:
Water 74%
Protein 2 g
Fat 15.3g
Fiber 2.1g
Carbs 7.4g
Calories 161
Per 100 g |
Cress
How to buy:
Look for fresh, tender leaves, deep green in color. No wilting, spotted or yellowed leaves.
How to store:
Very perishable and should be consumed as soon as possible. Wrap roots in damp paper towel and placed in a perforated plastic bag in refrigerator, where it will keep for no more than 1-2 days.
Nutrition:
Water 95%
Protein 2.3g
Fat 0.1g
Fiber 1.8g
Carbs 1.3
Calories 11
Per 100 g |
Cucumber
How to buy:
Should be green and firm, with no sign of bruising or yellowing.
How to store:
Sensitive to extreme temperatures. Store in refrigerator for 3-5 days. Cut cucumber should be well wrapped to prevent its odor from spreading to surrounding foods.
Nutrition:
Water 96%
Protein 0.5g
Fat 0.1g
Fiber 0.7g
Carbs 2.9g
Calories 13
Per 100 g |
Endive
How to buy:
Choose firm compact heads with creamy white leaves. The best specimens have only two visible outer leaves.
How to store:
Placed in a perforated plastic bag or loosely wrapped in a damp cloth, endive will keep up to 5-7 days in the refrigerator. Do not freeze.
Nutrition:
Water 95%
Protein 1g
Fat 0.1g
Carbs 3.2g
Calories 15
Per 100g |
Garlic
How to buy::
Buy plump firm heads without sprouts and spots. The skin should be intact.
How to store::
Store in cool, dry well-ventilated place for several months. No need to refrigerate.
Nutrition::
Water 59%
Protein 0.6g
Fat 0.1g
Fiber 0.14g
Carbs 3g
Calories 13
Per 3 cloves |
Sweet Peppers (Red/green/yellow/purple)
How to buy:
Choose firm, glossy plump peppers without blemishes or soft spots.
How to store:
Store unwashed in perforated plastic bag or in the vegetable bin of refrigerator for about one week. They freeze well without blanching, but it is best to wash them first.
Nutrition:
Water 92.2%
Protein 0.9g
Fat 0.2g
Fiber 2g
Carbs 6.4g
Calories 27
Per 100 g |
Potato
How to buy:
Choose firm, undamaged potatoes that show no signs of sprouting or green patches.
How to store:
Once picked, potatoes have a storage life of between 4 and 15 weeks, depending upon variety. Do not wash until ready to use. They should be stored in a cool, dry, dark place, preferably at about 45-50 degrees. Do not store in plastic. Baby potatoes have a shorter life span and should be used within 2 weeks of purchase.
Nutrition: (raw)
Protein 2.1g
Fat 0.1g
Fiber 1.5g
Carbs 18g
Calories 79
Vitamin C 19mg
Per 100 g |
Onion
How to buy::
Look for firm bulb with dry, smooth, crisp outer skin. There should be no sprouts or mold.
How to store:
Yellow onions will keep longer than red or white ones. Yellow onions will keep as long as 2-3 months, while most other onions will last only several weeks. The stronger the onion the longer it will keep. They should be stored in a cool, dry place and should not be refrigerated.
Nutrition:
Water 89%
Protein 1.2g
Fat 0.2g
Fiber 1.6g
Carbs 8.6
Calories 38
Per 100 g |
Radicchio
How to buy:
Look for firm undamaged head and compact, well-colored leaves. Avoid leaves with brown edges.
How to store:
Should be stored unwashed in a plastic bag in refrigerator where it will keep for about a week, but it is tastiest when used as soon as possible
Nutrition:
Water 93%
Protein 0.6g
Fat 0.2g
Carbs 1.8g
Per 40g |
Shallots
How to buy
::
Select firm dry shallots without sprouts or blemishes.
How to store:
Keep in a dark, cool, dry place for about one month. They will keep only about 2 weeks in refrigerator.
Nutrition:
Water 80%
Protein 0.3g
Carbs 1.7g
Calories 7
Per 100g |
Tomato
How to buy:
Whatever variety you select, always choose firm smooth tomatoes with good color, no wrinkles or cracks. They should be pleasant smelling and should yield to light pressure. Avoid soft, mottled or bruised fruits.
How to store:
Can be eaten raw or cooked. Store at room temperature for about a week; you may store only overripe fruit for a day or two in refrigerator. To hasten the ripening process, wrap in paper bag or cover with cloth. They can be cooked down and frozen for several months.
Nutrition:
Water 93%
Protein 0.8g
Fat 0.3g
Fiber 1.2g
Carbs 4.6g
Calories 21
Per 100g |
|
FRUITS |
Blueberries
How to buy:
Choose fruits that are uniformly blue, firm and free of mold.
How to store:
Extremely fragile. They should be stored unwashed in refrigerator in covered container for just a few days. Remove any damaged berries as they will spread mold. May be frozen, but wash and sort first.
Nutrition:
Water 85%
Protein 0.7g
Fat 0.4g
Fiber 2.3g
Carbs 14g
Calories 56
Per 100 g |
Carambola (Star Fruit)
How to buy:
Choose well-colored firm fruit that is unbruised and smells sweet and fruity.
How to store:
Keeps well at room temperature for a few days or can be stored in refrigerator for up to 15 days.
Nutrition:
Water 91%
Protein 0.6g
Fat 0.3g
Carbs 7.8g
Calories 33
Per 100g |
Cherimoya
How to buy:
Choose fragrant fruit that is intact and not too firm, without bruises or blemishes. Handle with care, as it is very fragile.
How to store:
Ripens best at room temperature, then refrigerate for 1-2 days. Tends to ferment if overripe so it should be consumed within a few days of purchase.
Water 74%
Protein 1.3g
Fat 0.4g
Fiber 3.4g
Carbs 24g
Calories 94
Per 100g |
Clementine
How to buy:
A hybrid of the mandarin and bitter orange, the clementine derives its name from the French missionary Father Clement Dozier, who created this hybrid at the beginning of the 20th century. Choose fruits that are not damaged with no signs of mold or dark spots.
How to store:
Best when eaten as soon as possible. Will keep 1-2 weeks in refrigerator.
Nutrition:
Water 88%
Protein 0.6g
Fat 0.2g
Fiber 1g
Carbs 11g
Calories 44
Per 100 g |
Lemon
How to buy:
Choose lemons that are firm and heavy with a close-grained, slightly glossy yellow peel. Course skinned lemons are likely to have very think skin and little flesh. Avoid wrinkled fruits as well as those with hard or soft patches.
How to store:
Lemons will keep at room temperature for one week; any longer they should be placed in refrigerator. Both the juice and the zest may be frozen in airtight containers.
Nutrition:
Water 89%
Protein 1g
Fat 0.3g
Fiber 2.1g
Carbs 9.3g
Calories 29
Per 100 g |
Lime
How to buy:
Choose firm glossy fruit without soft spots. Brownish spots do not affect flavor.
How to store:
About one week at room temperature, longer in fridge. Avoid exposing to bright light, as it causes limes to lose their flavor. Juice and zest may be frozen.
Nutrition:
Water 88%
Protein 0.8g
Fat 0.2g
Fiber 2.1g
Carbs 10.6g
Calories 30
Per 100 g |
Mango
How to buy:
Avoid shriveled skin, a sign of too-early picking. They should have a sweetly fragrant smell and yield slightly to touch neither too soft not too hard.
How to store:
Unripe fruit may be left at room temperature for a week, or will ripen faster in a paper bag. Once ripe they will keep in refrigerator for 1-2 weeks and should be eaten once they ripen. May be frozen or cooked in syrup and pureed.
Nutrition:
Water 82%
Protein 0.5g
Fat 0.3g
Carbs 17g
Calories 65
Per 100g |
Mangosteen
How to buy:
Look for purple skin, and fruits that yield to gentle pressure. Avoid fruits with hard skin.
How to store:
Should be eaten raw and peeled. They should be stored at room temperature, no more than 2-3 days, or one week in refrigerator. No not freeze.
Nutrition:
Water 84%
Protein 0.5g
Fat 0.3g
Fiber 5.0g
Carbs 14.7g
Calories 57
Per 100 g |
Melons
How to buy:
Honeydews, watermelons, Galia are just a few of the varieties we import.
How to buy:
A ripe melon will give a hollow sound when tapped with the palm of the hand. Choose a melon that is heavy and free from bruises and damp spots. Avoid a soft melon as well as one with a strong odor or unusual color; chances are they are overripe and have begun to ferment.
How to store:
Melons are very perishable. They should be kept at room temperature to ripen and should not be placed near other fruits or vegetables, as melons produce ethylene gas which may alter the flavor of anything it touches. Ripe melons should be kept in refrigerator in airtight containers.
Nutrition:
Water 90%
Protein 0.5 to 1g
Carbs 8-9g
Calories 35
Per 100 g |
Muscat grapes
How to buy:
Choose grapes that are undamaged and evenly colored. They should be firmly attached to the stem. Avoid grapes that are soft, wrinkled, blemished or whitened at the stem end.
How to store:
They should be wrapped in paper towel and placed in perforated plastic bag in refrigerator, where they will keep for several days. For best flavor, take out of fridge about 15 minutes before serving.
Nutrition:
Water 81%
Protein 0.7g
Fat 0.6g
Fiber 1.2g
Carbs 18g
Calories 71
Per 100 g |
Papaya
How to buy:
Choose fruits with an almost completely reddish orange skin that yields slightly to the touch. A few black or moldy spots will not affect flavor. Avoid hard, green papayas as they have been picked too early and are flavorless.
How to store:
Leave at room temperature if it needs to ripen; otherwise refrigerate for a few days. Does not freeze well.
Nutrition:
Water 89%
Protein 0.6g
Fat 0.1g
Fiber 0.9g
Carbs 10g
Calories 39
Per 100 g |
Pineapple
How to buy:
Choose a fruit that is heavy for its size, and pleasantly aromatic. It should have deep green leaves and yield to a slight pressure of the fingers. Avoid pineapples with spots, mold and sodden skin. Tap lightly with the palm of the hand a muffled sound is a sign of ripeness. Darkened eyes, soft spots or yellowing leaves are signs that the fruit is not fresh.
How to store:
Pineapples are very perishable and bruise easily. They tends to ferment if kept too long at room temperature. They should be kept below 44 degrees and should be consumed as soon as possible. Once cut into pieces, it may be stored in an airtight container in the refrigerator for 3 - 5 days. Watch closely for spoilage.
Nutrition:
Water 87%
Protein 0.4g
Fat 0.5g
Fiber 0.5g
Carbs 12g
Calories 50
Per 100 g |
Rambutan
How to buy:
Look for a slightly reddish hue and greenish spikes. The skin should show no signs of moisture. Avoid dark-skinned and dry fruits or those leaking a sour-smelling juice.
How to store:
May be kept a few days in refrigerator. Conserved in a light syrup or made into jam, they may be kept for 3-4 months.
Nutrition:
Water 82%
Protein 1.0g
Fat 0.1g
Fiber 1.14g
Carbs 16.5g
Calories 64
Per 100g |
Raspberries
How to buy:
Highly perishable. Choose plump lustrous fruits, avoiding those that are soft and moldy.
How to store:
They should not be left at room temperature for long periods. Store them unwashed for a day or two in refrigerator. Adding a little sugar will help them last longer.
Nutrition:
Water 87%
Protein 0.9g
Fat 0.6g
Fiber 4.7g
Carbs 11.5g
Calories 50
Per 100 g |
Strawberries
How to buy:
Choose firm, shiny berries with a healthy color. Avoid dull, soft or moldy strawberries and check the bottom of the container to make sure all the berries are in good condition
How to store:
Highly perishable. Should be refrigerated unwashed in a covered container. They will keep 2-3 days only, a bit longer with sugar.
Nutrition: an excellent source of vitamin C, folic acid and potassium
Water 92%
Protein 0.6g
Fat 0.4g
Fiber 2.6g
Carbs 7g
Calories 30
Per 100 g
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