Grocery Guide

THE PRODUCE NERD'S GROCERY GUIDE

HOW TO SELECT, STORE & PREPARE 55 OF YOUR FAVORITE PRODUCE ITEMS

M E G A N C R I V E L L I Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Copyright © 2020 by The Produce Nerd, LLC. All rights reserved. This eBook or any text or photographs located within it may not be reproduced, used or modified in any form without my express written permission.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Table of Contents Introduction ...... 5 Getting Started! ...... 6 How to Select, Store and Prepare……………………………………………………………………………………………….……….7 Almonds ...... 7 Apples ...... 8 Apricots ...... 9 Artichokes ...... 10 Asparagus ...... 12 Avocados ...... 13 Banana ...... 15 Basil ...... 16 Beets ...... 17 Bell Pepper...... 18 Blackberries ...... 19 Blueberries...... 20 Broccoli ...... 22 Brussels Sprouts ...... 23 Cantaloupe ...... 24 Carrots ...... 25 Cauliflower ...... 26 Celery ...... 27 Cherries ...... 28 Cilantro ...... 29 Cucumber ...... 30 Fennel ...... 32 Fig ...... 33 Garlic ...... 34 Grapes ...... 36 Kiwifruit ...... 37 Leeks ...... 38 Lemon ...... 39

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Lettuce, Iceberg ...... 40 Lettuce, Red Leaf / Green Leaf ...... 41 Lettuce, Romaine...... 42 Lime...... 44 Mandarin ...... 45 Mango ...... 46 Mushrooms ...... 47 Napa Cabbage ...... 48 Onion ...... 49 Oranges ...... 50 Papaya ...... 51 Parsley ...... 52 Peaches/Nectarines ...... 53 Peaches/Nectarines (White) ...... 54 Pears ...... 55 Pineapple ...... 56 Plums/Plumcots ...... 57 Pomegranates ...... 58 Potatoes ...... 59 Radicchio...... 60 Radish ...... 61 Spinach...... 62 Strawberries ...... 63 Sweet Potatoes ...... 64 Tomatoes ...... 66 Walnuts ...... 68 Watermelons ...... 69 Winter Squash ...... 71 Climacteric vs. Non-Climacteric Fruit ...... 72 How to Know When to Transfer Fruit to the Fridge ...... 74 How to Shop for Produce ...... 75 Labeling ...... 75 Reusable Produce Bags + Reusable Bags ...... 78

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

How to Get the Best Bang for Your Buck ...... 78 How to Wash Produce ...... 79 How to Select & Store Fruits ...... 81 How to Select & Store Vegetables ...... 82

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Introduction

I am so excited that you are interested in learning more about fresh produce! I have put together this compilation of advice from different growers and crop-specific experts that work in the produce industry, so that you are getting the most relevant, up-to-date information. Throughout this Grocery Guide, you will find that there is input from 28 produce industry experts (including myself). All of their input is cited, and as a thank you, if you have any further questions or want to buy your crops from a grower/packer/processor directly, I would recommend reaching out to the specific companies that are mentioned below.

Here are the specific companies that contributed to this guide:

• A.V. Thomas Produce • AG Confidential • Andersen & Sons Shelling • Bercy Foods • Brazilian Federal Institute of Education, Science and Technology • Bowles Farming Company • Crivelli Farms • Dirt and Sky Farm • Durst Organic Growers • FRESH TO THE CORE • Garlic Gods • Gold Coast Packing • Hitchcock Farms • HMC Farms • Houwelings • J. Marchini Farms • Kimball Avocados • Lakeside Organic Gardens • Lazzerini Farms • Mayra Pérez • Monterey Mushrooms • Quarter Acre Farms • RPAC Almonds • Simonian Fruit Company • The Produce Nerd • Westside Produce Another really great reference that was used to help with this compilation was the USDA’s The Commercial Storage of Fruits, Vegetables, and Florist and Nursery Stocks book.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Getting Started!

As I turn this over to the experts for each specific crop that is mentioned, I wanted to start out by sharing this great advice from Baha Sadduk from AG Confidential. When it comes to picking out the best fruit and vegetables, as consumers we can only base our decisions off of aesthetics. Avoiding any obvious defects; bruising, pink rib/rust, discoloration, molding, etc. There is always the chance that when you get home and cut into a product you find out it’s just not right or ready – that’s a combination of Mother Nature and bad handling practices. Mother Nature is always going to have a hand in agriculture. Even as seed companies develop and introduce new and more resistant strains, Mother Nature will affect the crops immediately or eventually. One of the few ways to get her out of the picture is with indoor harvesting, and even then, there is an increased probability of human error. For a better chance at getting the good stuff, I would consider being more observant at your grocery store. When you’re walking the floor, notice if the staff is practicing good rotation methods and cleaning the areas in which they are placing new product. Older products should be moved forward (in the immediate line of sight), while newer ones are placed towards the back of a shelves. You can, and should, observe these practices all throughout the store. If they aren’t doing it in deli, they are most likely not doing it in produce. Some of the other issues affecting bad handling practices are done behind the scenes, from the moment we pick the product, to it being handled and prepared behind those swinging doors at the store level. This is where audits and clear chain production systems are important. As consumers, we don’t observe it, but we rely on the different agencies to ensure it’s being managed. But, we can consider the stores we choose to shop at. Remembering that larger/ higher volumes stores get more frequent shipments, in an effort to keep up with demand, but also to offset the likelihood of inefficient rotation practices. The smaller local shops are a different story. Most often, they get fewer shipments and depend on rotational practices to manage their potential losses more heavily. In this case, it may end up meaning that the produce has a shorter shelf-life when you get it home, considering the days it has spent on the shelf at the market. It can be helpful to ask your local market when they get their produce shipments in, so you know what the best days to shop are.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Almonds Paul Ewing, RPAC Almonds What to look for when picking the best quality almonds? • If the almonds are roasted, then the production date is more significant because the shelf-life generally drops off for roasted. Common issues to avoid when selecting almonds?

• There are not too many issues. If the almonds are organic, look for California origin as there are zero bitter present with California origin, compared with European. Just one percent bitter can leave a really strong, unpleasant after taste. What is the best way to store almonds at home?

• Ideally, airtight and in the refrigerator or freezer. Are there any common things that consumers should look for not mentioned above?

• Almond butter quality varies depending on the quality of input stock. Look for brands with fresh almond butter taste. Keep in the fridge for a longer shelf-life. What is your favorite way to eat and prepare almonds?

• Buy raw almonds at the store, coat in oil and salt (garlic salt and/or chili for more flavor), shake it up, put them in the toaster oven or regular oven and do a medium roast.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Apples Megan Crivelli, The Produce Nerd What to look for when picking the best quality apples? • Firmness and color indicative of the cultivar you are selecting Common issues to avoid when selecting apples?

• Bruising and stem punctures, which can commonly occur when apples are stored in bulk bins, stacked, or sold in bulk bags. Are there any new cultivars that are being grown that might have different quality indicators or common issues to look out for?

• New apple cultivars are being introduced all the time, that all have different color and firmness characteristics. For example, a Granny Smith compared to a Golden Delicious or a Fuji apple will all have different firmness and skin color expectations. What is the best way to store apples at home?

• You should store apples in the refrigerator. What is your favorite way to eat and prepare apples?

• I love eating fresh apples with bananas!

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Apricots Megan Crivelli, The Produce Nerd What to look for when picking the best quality apricots?

• You should look at the skin color of the fruit and select fruit that has no green color (the green changes to yellow/orange as the fruit ripens), and select based on the firmness. If you want apricots to eat right away, pick soft apricots that are ripe and ready-to-eat or if you want to buy a few extra to ripen at home, you can buy them a little harder. They will ripen quickly on the counter. Common issues to avoid when selecting apricots?

• Bruising • Pathogen growth (rot is a common occurrence and can be seen as brown spots on the exterior of the fruit) What is the best way to store apricots at home?

• You should store them on the counter to ripen and then in the fridge once they reach the desired ripeness (firmness). What is your favorite way to eat and prepare apricots?

• I love eating apricots plain or with other stone fruit and bananas in a fruit bowl!

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Artichokes Angela Lazzerini, Food Safety Manager, Lazzerini Farms What to look for when picking the best quality artichokes?

• When selecting an artichoke at the grocery store, you should look for an artichoke that is tight to the squeeze. It is common that you will find older artichokes at the grocery store, which you can tell by when you squeeze them, they feel slightly soft, but you want them to be firm. • Also, do not be discouraged if the artichokes have frost on them. This happens when the weather is cold and has no effect on the quality or the taste. I actually prefer a frost- kissed artichoke, as it adds a nuttier taste.

Common issues to avoid when selecting artichokes?

• Insect damage is the most common issue to find, with earwigs and worms being the most common. Typically, if they have insect damage, it is just on a few leaves that you can trim off, but occasionally, the heart of the choke will have damage. This is something that is hard to see when shopping for an artichoke, and you typically won’t see this until you’re eating it. Are there any common issues that are specifically caused by bad grocery store handling?

• The most common issue with handling at the grocery store level would be improper refrigeration. Improper refrigeration cuts down the shelf-life and causes the artichokes to become soft. Are there any new cultivars that are being grown that might have different quality indicators or common issues to look out for? The oldest/traditional artichoke, the Green Globe Artichoke, is a seasonal rootstock. At the end of the spring harvest, the plants are cut back, removed from the soil, and the rootstock is then broken into additional roots and replanted. Some rootstock in the Castroville, California area is more than 100 years old. Green globe artichokes are not as common, since the labor, long growing season and yield make them undesirable for the U.S. market. They have created a seed artichoke now that produces more chokes on the plant, has a shorter season, and produces perfect looking artichokes; perfectly round and tight. The seed choke is more desirable for the U.S. market because they have a longer shelf-life and they are more desirable to the eye of the consumer. However, seed chokes do not have as much flavor and are sometimes tough and stringy. Over the years, they have made more seed varieties that are becoming more comparable to the traditional green globe choke.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Artichokes Angela Lazzerini, Food Safety Manager, Lazzerini Farms What is the best way to store artichokes at home?

• Placing them in the refrigerator when you get home is the best option. What is your favorite way to eat and prepare artichokes?

• When preparing your artichokes, you want to rinse them, so that any insects or dirt in between the leaves are removed. You will then want to cut off the tip, trim each thorn from each leaf and cut the stem so that it is even with the artichoke. • My top 2 favorite ways to eat artichokes are: o Steamed: Place the clean, prepared artichokes in a steamer upside down, and steam for 20-45 minutes, depending on the size of the artichoke. (Keep in mind that seed chokes tend to take a bit longer.) To check the artichokes to see if they are done, stab the stem area with a fork, and if it is soft, then they are ready! Serve with a garlic aioli, mayonnaise, balsamic vinegar, lemon wedges. (I recommend steaming rather than boiling, as they tend to get waterlogged with boiling.) o Marinated Grilled: Steam the artichokes as you normally would, but only steam them to approximately 80%. Remove the artichokes from the pot and let them cool completely. Once they are cooled, cut them in half lengthwise, remove the thistle in the heart, place the halved artichokes in a large Ziplock bag or Tupperware with a mixture of balsamic vinegar, olive oil, crushed garlic cloves, rosemary, basil, salt, pepper, and Italian seasoning. Marinate in the refrigerator overnight, then place them on the grill for approximately 5 minutes on each side until they are grilled and heated through. Serve with a dipping sauce of your choice

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Asparagus Eric Sorensen, FRESH TO THE CORE What to look for when picking the best quality asparagus?

• Look for asparagus with intact, solid tops and a rich, green color – not slimy or containing discolored tops. Again, this is, generally, a spring season crop, so its season is reasonably short, as there is no way to store such a delicate crop, unless in a frozen IQF form. • Preferably, look for asparagus that is displayed standing in crushed ice or (less preferably) in a tray standing in an inch of water. Asparagus, like celery, is very vascular and thus will dry-out very rapidly. Conversely, if the store displays asparagus properly (in ice or water), it will tend to absorb the moisture, thus retaining its stiffness and will not appear dehydrated or limp. What is the best way to store asparagus at home?

• Having arrived home with your bundles of asparagus: with a serrated or other sharp knife, cut off the bottom 1” of your asparagus, then place the bundled product in a suitably-sized plastic or glass container, being sure the bottom 1” of the asparagus is immersed in water. Refrigerate. This is a delicate product, so be sure to consume within 2, 3 or 4 days maximum. Are there any common things that consumers should look for not mentioned above?

• Asparagus is generally (but not exclusively) a spring season item. They are available in pencil, small, medium, large and jumbo stem sizes. White asparagus comes in medium, large and jumbo stem sizes. What is your favorite way to eat and prepare asparagus?

• I enjoy asparagus cut into 3” lengths, sautéed in lots of fresh diced garlic, virgin olive oil, salt and pepper to taste!!

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Avocados Rachael Laenen, Assistant Ranch Manager, Kimball Ranches What to look for when picking the best quality avocados?

• Most avocados arrive in the grocery store pre-ripened, so they should already be on their way to yielding to slight pressure. Hass is the most widely available variety and will be green and hard with knobby skin before turning black and dull as it ripens. Look for an avocado that is firm all the way around without any shriveling at the neck. Check the stem for any signs of mold. Common issues to avoid when selecting avocados?

• Shrinkage or shriveling is a bad sign – usually indicating the fruit was picked too early or won’t ripen properly. • Avocados are clipped from the tree so they should have a little button at the stem. Look for that, as it will help keep anything from getting to the flesh of the fruit. • Your best friend is going to be paying attention to Country of Origin stickers. Fruit from California or Mexico will give you the best shot at a fruit that will ripen and cut well. Are there any common issues that are specifically caused by bad grocery store handling?

• Avocados soften as they ripen, so riper fruit in the stores are more susceptible to bruising. If you can be a little patient, it’s best to buy a hard green avocado and allow it to ripen on your counter at home to minimize the chance of bruising. Are there any new cultivars that are being grown that might have different quality indicators or common issues to look out for?

• There are TONS of avocado varieties, however Hass is the number one commercial variety. It ships well, ripens beautifully and has the best flavor and creamy texture. The Gem is just coming into the market and has been described as ‘almost as good as a Hass….’! Any green skin varieties have a lower oil content, which will make the flavor watery, the flesh color more pale and can often mean a rubbery texture. What is the best way to store avocados at home?

• Because avocados do not ripen on the tree (they only start ripening once they’ve been picked), they’re best stored on the counter. Any cold temperature immediately halts the natural ripening process, which, in turn, affects the texture and flavor. Once the fruit is ripe, you can hold it in the fridge until you’re ready to eat it.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Avocados Rachael Laenen, Assistant Ranch Manager, Kimball Ranches Are there any common things that consumers should look for not mentioned above?

• The most widely available avocados will come from Mexico and that’s a good thing! The California avocado sector can’t meet the U.S. demand, but having Mexican fruit means we can have great quality avocados in the market year-round. The California season runs March through September, although quantities are so limited, they barely make it off the west coast. The next best option is to buy Mexican fruit. It travels the shortest distance to be here and their growing season pairs well with ours. Fruit that comes from Chile or Peru is picked much earlier, and arrives by sea freight, so the quality is much more hit or miss. What is your favorite way to eat and prepare avocados?

• There is nothing better than eating the perfect avocado out of the skin with a spoon! Sprinkle on a little sea salt and that’s all you need. But… the avocado is so versatile! You can use it to bake with - Chocolate avocado cupcakes with avocado frosting anyone?? - or as a mayo substitute in potato salad. And you can’t go wrong with a great bowl of guacamole - a little salt, squeeze of lime, some chile and fresh chopped cilantro. Simple is best to let the true avocado flavor shine through. A note on organics:

• I think there are so many misconceptions and a lot of misinformation out there about organics. We grow only conventional fruit because we feel like that allows us to be the most responsible growers possible. We can administer exactly the right amount of nutrients and micronutrients in the right forms at the right times, allowing the tree to easily take up what it needs. Because we know exactly how much nitrogen the tree needs, we put on the exact amount and ensure it doesn’t leech into the groundwater. With organic products, it is much trickier to tell how much nitrogen the tree is grabbing from what is put out, making leeching a big issue. • The other thing is that we only spray the trees with one pesticide once a year. We have to spray for a pest that got imported to our region. We do use herbicides, however. In a mature orchard, the trees canopy and they create a deep thick leaf mulch which is the very best weed suppression. We only do weed abatement on the roads around the ranch.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Banana Rita Nassur, Brazilian Federal Institute of Education, Science and Technology What to look for when picking the best quality bananas?

• No external bruising • A good insertion in the peduncle • A green peduncle • The number of fruit per peduncle (you should avoid less than 4) • Skin color. Bananas should be between ripeness stages 1-4 at the time of purchase (you can see a skin color reference chart for this here). Common issues to avoid when selecting bananas?

• Black spots (overripe bananas) • Slits near the peduncle Are there any common issues that are specifically caused by bad grocery store handling?

• If the market has exposed the fruit to low temperatures, it will result in bananas with a grayish peel, blackened vascular tissues in the shell and changes in the taste of the pulp. • The incidence of cold damage depends on the maturation stage of the bananas, temperature and storage time. The greener the fruit, the lower the temperature and the longer the exposure time to the low temperature, will result in greater damage. What is the best way to store bananas at home?

• Room temperature (never in the refrigerator) • Avoid temperatures above 75°F (24°C) What is your favorite way to eat and prepare bananas?

• Banana smoothie • Green bananas can be used in the production of flour, starch and chips for bakery products • Ripe bananas can be made into syrup, dehydrated banana, chips, jellies, etc.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Basil Megan Crivelli, The Produce Nerd What to look for when picking the best quality basil?

• You want to look for green, fresh leaves and be able to smell its fragrant aroma. Common issues to avoid when selecting basil?

• Chilling injury, which is characterized by browning/blackening of leaves • Yellowing • Insect damage • Decay • Limp leaves Are there any common issues that are specifically caused by bad grocery store handling?

• Improper storage can cause damage, especially when basil is kept in too cool of conditions. What is the best way to store basil at home?

• On the counter, in water. Basil is susceptible to chilling injury and will turn brown/black as a result of being placed in the refrigerator. What is your favorite way to eat and prepare basil?

• Cooked in with tomato sauce.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Beets Marliese McWherter, Creative Marketing Manager, Lakeside Organic Gardens What to look for when picking the best quality beets?

• If the tops are fresh, it’s a good indicator that they are fresh. It is okay if they have an occasional crack, as sometimes the tops of the beets will crack from rapid growth. As beets age, they will soften and the tops will wilt.

“If there is any cracking, you will want to

inspect the cracks to make sure there is no pathogen growth.”

Are there any common issues that are specifically caused by bad grocery store handling?

• A common problem is grocery stores don’t move product fast enough. Produce with leaves can yellow, dry up or in wet veg, start to get soggy and mildew. We harvest, pack, cool and ship within a couple days to ensure fresh organic produce. Temperature control, too cold or not enough or too much moisture are common store handling problems. What is the best way to store beets at home?

• In the crisper drawer of your refrigerator. What is your favorite way to eat and prepare beets?

• The greens and the stems of beets are edible. They can be steamed, sautéed, braised, added to soups, and eaten raw and full of vitamins. Juice them. I love roasted beets, in salads, pickled, etc.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Bell Pepper Mike Orsini, Bercy Foods (Montreal) What to look for when picking the best quality bell peppers?

• Crown structure • Fresh stem (i.e. light green, no browning) • Firmness. You want a thick-walled pepper. You need to tactfully feel the pepper. A thin wall will have “give”. • For stem: where wilted, it could be a temperature or age issue. Common issues to avoid when selecting bell peppers?

• Four lobes, no curves. • Pay attention to bruising, which is usually represented as a crack. Are there any common issues that are specifically caused by bad grocery store handling?

• Bruising, as decay will follow. • Placement AND handling require care. Are there any new cultivars that are being grown that might have different quality indicators or common issues to look out for?

• For exterior quality, no. For interior structure, efforts are being made to grow seedless. What is the best way to store bell peppers at home?

• Cooler. Not near ethylene producing crops, like lemons.

“For at home storage, you will want to store bell peppers on the counter, as they are chilling sensitive and should

not be stored below 7 °C (45 °F), which is higher than the average refrigerator temperature.”

What is your favorite way to eat and prepare bell peppers?

• Slice and dip in hummus!

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Blackberries Megan Crivelli, The Produce Nerd What to look for when picking the best quality blackberries?

• You want the berries to be firm and of full black color. Common issues to avoid when selecting blackberries?

• Pathogen growth (Botrytis cinerea (the white, fuzzy growth) is a common issue with berries, regardless of where they are stored. Make sure to pick up the clamshell and turn it over to check for any issues, including pathogen growth and any liquid in the container. Are there any common issues that are specifically caused by bad grocery store handling? • When blackberries are not stored properly, they are quicker to develop pathogen growth. What is the best way to store blackberries at home?

• In the refrigerator. Are there any common things that consumers should look for not mentioned above?

• Berries have a short shelf-life, so eat them quickly! Even if you store them properly in the refrigerator, pathogen growth and deterioration will occur quickly. What is your favorite way to eat and prepare blackberries?

• Plain, or with other fruit in a fruit bowl. I also enjoy them frozen as a vanilla ice cream topper!

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Blueberries Maria Espino, Owner, Dirt and Sky Farm

What to look for when picking the best quality blueberries?

• When picking the best quality blueberries at the grocery store, I would look at several factors. First, where is the product from? This is important because the quality of blueberries varies by country. The United States has the highest standards when it comes to our produce and working conditions. Currently, many of our blueberries are imported from Mexico, Chile, Peru, Argentina and Uruguay during the fall and winter seasons, and many come from local sources during the spring and early summer. • The next thing I would look at is the packing date. The longer the fruit is off the plant, the fewer flavors it will have. This also means the farther it has traveled, the chances are the flavors will just be less. Going back to the saying that local is best. In this case it might be safe to assume that buying frozen blueberries that are from local sources will have more flavor than buying so called fresh blueberries that were picked early and traveled across the continent. • Like many fruits and veggies, there are many varieties of blueberries. Frequently the hardiest ones are sold, but do not always have the best flavors. A little secret….picking berries earlier in the season usually bring you fuller flavors and bigger berries. This goes for other fruit as well, like strawberries. They are sweeter and bigger at the beginning of the season. The beginning of the season for blueberries is mid to late spring, depending on what state they come from. Common issues to avoid when selecting blueberries?

• When shopping for blueberries in the store, shop with your eyes and your mind. You will also pick up the package and look for mold and wilting. Chances are if one package of that brand looks bad, then they are probably all bad. Also look at labeling a little closer. There are packing companies with the name California in them. This does not mean they come from California, especially if you are buying them in January. It is good to have a basic knowledge of what is in season, so that you can have better tasting food, and be aware of where it is coming from. What is the best way to store blueberries at home?

• Blueberries should always be cooled if they are picked ripe. If they are placed in an area far away from the refrigerated section, I would be wary of buying them. Traditionally blueberries have been hand-picked for the freshest of berry. However, with the increase in popularity, more farms are using mechanisms to harvest them. This means finding the best tasting berries at the supermarket is less likely. Again, buying local and in season will give you the best tasting berries.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Blueberries Maria Espino, Owner, Dirt and Sky Farm

Are there any common things that consumers should look for not mentioned above?

• As mentioned earlier, there are many varieties of blueberries with different flavors; they are not labeled in the store, nor are most other fruit varieties labeled. In the end, blueberries should all be cared for the same way, with chilling or refrigeration. New cultivars are being created all the time for size, flavor and hardiness. Traditionally, California was not a blueberry growing state, but with the creation of new cultivars, California is now able to grow blueberries in places it could not before. It is also able to fill a gap in the season between the Washington, Maine and Florida regions. That being said, if you must have your blueberries, follow the guidelines above by looking at packaging carefully and reading the labels thoroughly. What is your favorite way to eat and prepare blueberries?

• Part of the joy of blueberries for me is the joy of plucking them off of the plant and stuffing them into my mouth. Well, that is part of the joy of growing your own food in general, but I get to enjoy the freshness and enjoy the freedom to just consume them as I may. For this reason, my favorite way to eat them is fresh, right off the plant. Now, I realize not everybody has that choice or they don’t live next to a blueberry grower. The next step to blueberry enjoyment is to buy them in season and as local as possible. Buying fresh will make all those blueberry desserts taste amazing. • In conclusion, add blueberries to your shopping list, take a trip out to your local blueberry farmer, or buy them frozen (my kids love them frozen on a hot day). It does not matter how you eat them, as long as you are enjoying them.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Broccoli Crystal Chavez, Marketing Coordinator, Gold Coast Packing What to look for when picking the best quality broccoli?

• Broccoli should be green with minimal yellowed edges.

“The heads should be firm

and compact, with closed

flower buds. Open flower buds are a sign of over- mature heads.”

Common issues to avoid when selecting broccoli?

• Avoid broccoli that has brown spots on the flower parts. • On the tips, avoid brown dots as that is an indication of early decay. Are there any common issues that are specifically caused by bad grocery store handling?

• If broccoli has been handled improperly, either too cold or too warm, it will start to turn brown on the floret or on its ends. As it starts to decay, it will get mushy and turn brown. What is the best way to store broccoli at home?

• Broccoli should be stored in the refrigerator in the veggie drawer. If you wash your product at home, make sure to dry well before storing. Are there any common things that consumers should look for not mentioned above?

• Broccoli does have an off odor. That does not mean it is bad or starting to go bad, it just has a smell to it. What is your favorite way to eat and prepare broccoli?

• Raw, roasted, grilled, steamed or mixed into your favorite dish. Broccoli can be eaten in hundreds of ways. It is too difficult to pick our favorite way.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Brussels Sprouts Lauren Hitchcock, Marketing Director, Hitchcock Farms What to look for when picking the best quality brussels sprouts?

• Look for bright green, tightly packed heads, that are firm to the touch. • Smaller and medium sprouts tend to be sweeter and more tender than the larger ones. Common issues to avoid when selecting brussels sprouts?

• Look out for yellowed leaves, as this is a sign of age. • Wilted or limp leaves are a sign of dehydration, most commonly due to poor refrigeration. • Dark spots are usually a sign of bruising to the cell structure of the plant, or could indicate a type of mold or fungus. • Look out for holes in the leaves due to pest damage, (this could mean some possible live insects are lurking inside). • Light discoloration on the butt of the sprout is normal, but dark brown discoloration means they are aged. Are there any common issues that are specifically caused by bad grocery store handling?

• Brussels sprouts are pretty robust and less prone to damage from grocery store handling, but poor refrigeration will cause rapid deterioration. The ideal temperature for storing brussels sprouts is about 36-38 degrees. Once you break the cold chain, the clock starts ticking on the shelf-life of any fresh produce. Good refrigeration is key! Are there any new cultivars that are being grown that might have different quality indicators or common issues to look out for?

• There are a lot of different varieties out there based on the growing region and time of year, and each have different characteristics, but the basics remain the same. We grow purple brussels sprouts during the summer and fall season, and those tend to turn greener with age, so look out for that in stores. What is the best way to store brussels sprouts at home?

• Store unwashed and untrimmed in a tightly sealed bag in the crisper What is your favorite way to eat and prepare brussels sprouts?

• We like to cut them in half, rub them with a little olive oil, salt and pepper and roast them in the oven, until slightly crispy. It’s simple and delicious.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Cantaloupe Garrett Patricio, Westside Produce What to look for when picking the best quality cantaloupes? • For most cantaloupes, look for a clean abscission at the stem or slip end, straw or golden color, raised netting, and a musky aroma. If the cantaloupe appears to be cut from the vine, look for netting climbing up the stem end. Common issues to avoid when selecting cantaloupes?

• Avoid discoloration, bruising, and fruit that appears too green. Are there any common issues that are specifically caused by bad grocery store handling?

• Because melons are a bulk commodity, brands can be co-mingled. But, not all brands are alike! Find one you’ve had good experience with and ask your produce department for more. Are there any new cultivars that are being grown that might have different quality indicators or common issues to look out for?

• In the last 10 years, planted cantaloupe varieties have shifted from high flavor with a short shelf- life, to high brix and a longer shelf-life. But brix doesn’t always translate to flavor and consumers have responded with an appetite for better tasting fruit. Growers and marketers understand this desire and have worked with seed companies to start producing high flavor melons with longer shelf-lives. This seems to be the future. What is the best way to store cantaloupes at home?

• Melons don’t ripen once they are picked. Instead, they begin to break down and soften. Peak maturity is the day they are picked, so there is no need to wait to eat the fruit.

“After being cut, cantaloupes should be stored in an airtight container in the refrigerator. If you cut into a cantaloupe and it is not as ripe as you would prefer, you

still need to put the entire contents of the cantaloupe in the refrigerator as it will not continue to ripen on the counter.” antaloupe What is your favorite way to eat and prepare cantaloupe? • I have a few favorites: 1. Cut the cantaloupe in half and put a scoop of vanilla ice cream in the seed cavity 2. Cut cantaloupe, cucumber, and red onion, add some feta cheese or fresh mozzarella and drizzle with balsamic vinegar 3. Cut slices of cantaloupe and add prosciutto or carpaccio 4. Cut with other fruits and make a great fruit salad!

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Carrots Marliese McWherter, Creative Marketing Manager, Lakeside Organic Gardens What to look for when picking the best quality carrots?

• Look for carrots with fresh green tops. • Misshapen carrots are fine. • Carrots should look fresh, not dried or chapped looking from age. • They should snap. Are there any common issues that are specifically caused by bad grocery store handling?

• Carrots do fine in the crisper. What is your favorite way to eat and prepare carrots?

• I love roasted carrots. They are incredibly sweet.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Cauliflower Crystal Chavez, Marketing Coordinator, Gold Coast Packing What to look for when picking the best quality cauliflower?

• You want to look for white florets or a white crown. Common issues to avoid when selecting cauliflower?

• Avoid creamy coloring or brown spots. Are there any common issues that are specifically caused by bad grocery store handling?

• If cauliflower has been handled improperly, either too cold or too warm, it will start to turn brown on the floret or on its ends. As it starts to decay, it will get mushy and turn brown. What is the best way to store cauliflower at home?

• Cauliflower should be stored in the refrigerator in the veggie drawer. If you wash your product at home, make sure to dry well before storing. Are there any common things that consumers should look for not mentioned above?

• Cauliflower does have an off odor. That does not mean it is bad or is starting to go bad, it just has a smell to it. What is your favorite way to eat and prepare cauliflower?

• Cauliflower can be prepared in hundreds of ways and it is a culinary chameleon as it quickly picks up flavors that it is cooked alongside with. Roasted, Grilled, Raw or as a carb substitute, it is too hard to pick a favorite way to eat this cruciferous veg!

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Celery Marliese McWherter, Creative Marketing Manager, Lakeside Organic Gardens What to look for when picking the best quality celery?

• Celery should be firm, with an overall green color. Tops should look fresh, not dried. Sometimes the top leaves will have blight, this is not harmful and can be cut out. The stalks should be fresh and firm with no signs of pest holes. Are there any common issues that are specifically caused by bad grocery store handling?

• Keep celery moist, either wrapped tightly in foil or cut up and submerged in water. Do not freeze.

“Celery is best stored in the refrigerator.”

What is your favorite way to eat and prepare celery?

• With peanut butter. There is nothing better!

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Cherries Megan Crivelli, The Produce Nerd What to look for when picking the best quality cherries?

• You want to pick a bag with firm cherries, with stems included. The stems indicate the freshness of the cherries, so you want to pick cherries that have green stems that have not yet turned brown.

Common issues to avoid when selecting cherries?

• Brown/shriveled stems • Splitting (any openings in the fruit will be the first place for pathogen growth to occur) • Decay

Are there any common issues that are specifically caused by bad grocery store handling?

• Lack of refrigeration Are there any new cultivars that are being grown that might have different quality indicators or common issues to look out for?

• Breeding has been ongoing for years to try to get an earlier cherry cultivar to the market that requires less chilling hours. Cherries have such a short harvesting window, that even a few days makes a difference. Currently, although the ‘Bing’ cherry is the most popular red cherry on the market, there are multiple red cherry cultivars that are being sold and are not marketed using their cultivar name, just their color.

What is the best way to store cherries at home?

• In the refrigerator

Are there any common things that consumers should look for not mentioned above?

• Since cherries are commonly sold in bulk, you need to inspect the fruit inside of the bag, both superficially at the store and thoroughly once you get home to make sure and remove any pathogen growth on the cherries. If not, it will spread rapidly.

What is your favorite way to eat and prepare cherries?

• Fresh! There is nothing better than a big, fresh bowl of cherries!

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Cilantro Crystal Chavez, Marketing Coordinator, Gold Coast Packing What to look for when picking the best quality cilantro?

• You want to look for green crisp leaves and be able to smell its fragrant aroma. Common issues to avoid when selecting cilantro?

• Yellowing or browning leaves. Are there any common issues that are specifically caused by bad grocery store handling?

• Also avoid limp leaves, which means that it was not handled properly and the product got too hot or too cold and is starting to wilt and decay. What is the best way to store cilantro at home?

• When you get your cilantro home, if it is a washed and ready-to-eat item, you can simply place it in your veggie drawer in the refrigerator. • If your cilantro is a bulk item, rinse the cilantro to remove any dirt or excess water from the wet rack. Wrap the rinsed cilantro in a paper towel and place in a plastic bag and store it in your veggie drawer in your refrigerator. Are there any common things that consumers should look for not mentioned above?

• The most fragrant and flavorful part of cilantro is its stem. So, make sure you chop both the leaves and the stem when using cilantro. What is your favorite way to eat and prepare cilantro?

• Cilantro is best fresh and mixed into your favorite salsa, sauce, or guacamole. It also adds a great flavor and aroma to soups and stews when cooked in.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Cucumber Jaymee Mcinerney, Houwelings (Greenhouse Grown) Marliese McWherter, Lakeside Organic Gardens What to look for when picking the best quality cucumbers?

• Houwelings: Cucumbers should be strong and not soft or bendy when you are choosing them from a store. Long English cucumber will have a thin skin which is why they are typically wrapped in plastic (Until the launch of Houwelings Free the Cucumber Campaign in 2020), while field cucumbers have a thick skin and typically need to be peeled before eating. • Lakeside Organic Gardens: Look for firm cucumbers and no soft ends. Yellow bellies on cucumbers are fine too, as that is where the cucumber laid on the soil, not receiving any sunlight. Common issues to avoid when selecting cucumbers?

• Both: Avoid soft tips. Are there any common issues that are specifically caused by bad grocery store handling?

• Houwelings: Cucumbers do not need to be in the wet rack in stores (the rack that sprays water on them). You should look for cucumbers outside of the rack, or advise your clerks to move them. • Lakeside Organic Gardens: Temperature control, too cold or not enough or too much moisture are common store handling problems. What is the best way to store cucumbers at home?

• Houwelings: Cucumbers are best stored in the vegetable tray of your refrigerator. Long English cucumbers should stay wrapped in the plastic until you are ready to eat them, and mini and cocktail cucumbers come in a bag made for maintaining shelf-life and moisture. • Lakeside Organic Gardens: Store cucumbers at room temperature. Keep them away from bananas, melons and tomatoes. Chill them just before use.

“Cucumbers are chilling sensitive. However, if you put them in the fridge for a few days and eat

them quickly after taking them out of the fridge, you can avoid the chilling injury symptoms.”

Are there any common things that consumers should look for not mentioned above?

• Houwelings: Houwelings Free the Cucumber will launch in 2020, where we will team with Apeel technologies to remove plastic from the cucumber by replacing it with a plant based solution. By using technology to create an edible plant-based peel, we will save the equivalent of 3.5 million water bottles of plastic every year.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Cucumber Jaymee Mcinerney, Brand Manager, Houwelings (Greenhouse Grown) Marliese McWherter, Creative Marketing Manager, Lakeside Organic Gardens What is your favorite way to eat and prepare cucumbers?

• Houwelings: I snack on mini and cocktail cucumbers at my desk all day. They are even better with some lemon and tajin sprinkled on, or dipped in a hummus. • Lakeside Organic Gardens: In a salad or pickled.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Fennel Francesca Marchini Fordice, J. Marchini Farms What to look for when picking the best quality fennel?

• Choose fennel with firm and young bulbs. Look for smooth, white skin and tightly layered bulbs without bruises or marks. For fennel bulbs, size doesn’t necessary matter due to the fact that some varieties are smaller in width and longer, while others are shorter and wider. Common issues to avoid when selecting fennel?

• Look out for brown and soft spots on the bulb. Fat, rounded bulbs with white and pale green color will tend to be more succulent than the thin or yellow ones. Avoid any with wilted ferns or dried layers of bulbs. If you run into these issues, disregard the ferns and peal the head of the fennel bulb. Typically, the inner layers are still in good quality and don’t need to be wasted. What is the best way to store fennel at home?

• For the best results, keep refrigerated once purchased. You can also extend the shelf life, up to 1 to 2 weeks total, by covering it with a moistened towel. And if it looks a little wilted, pull the layers back and, typically, the interlayers are still good. Are there any common things that consumers should look for not mentioned above?

• The time of year is key for fennel. Yes, it is a year-round commodity, but there are seasons when it’s harder to find. We recommend using fennel from May until January. From February to April, there are still plantings in California, but there are fewer growers, so prices may increase during that time frame. What is your favorite way to eat and prepare fennel?

• All parts of fennel are edible! • The fennel bulb taste profile is refreshing and crisp. To bring out more of the sweetness, try grilling or roasting the fennel bulbs. They pair well with root veggies, like carrots and sweet potatoes. The fresh bulbs can also be added to a salad or veggie tray. • The ferns of the fennel can be used for garnish or added into salad for flavor. • The fennel stalks (what ferns are on) can be used in soup stocks.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Fig Francesca Marchini Fordice, J. Marchini Farms What to look for when picking the best quality figs?

• Look for tender to firm fruit. Be prepared to enjoy your figs within a few days after purchase. Common issues to avoid when selecting figs?

• Underripe (hard like an apple) • Over-ripeness (mushy) • Mold What is the best way to store figs at home?

• Figs are perishable and are best if enjoyed soon after being purchased. • We suggest storing figs in a single layer, on a plate or a very shallow bowl lined with a paper towel. Cover with plastic wrap to avoid getting crushed or absorbing other odors. • A clever storage suggestion is to use a clean, empty egg carton. • Wait to wash your figs with water until right before use to eliminate the risk of mold. Are there any common things that consumers should look for not mentioned above?

• Buying in season is the key with fresh figs. California is the largest fig producing state and the season is from June to November. We highly recommend only purchasing California figs to get the best quality. Off season figs will come from Greece, Turkey, Mexico, and Chile and typically need to be flown in. What is your favorite way to eat and prepare fresh figs?

• We love to eat figs when they are perfectly ripe, as they are delicious as a piece of candy! They can also be added to appetizers, such as wrapped with prosciutto, paired with goat cheese and honey, added to salads, cooked on a pizza, or in a variety of deserts like ice cream, tarts, and cakes.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Garlic Jana Yockey, Farmer, Garlic Gods What to look for when picking the best quality garlic?

• It should be firm when you gently squeeze a bulb of garlic. As garlic ages, it can start to dry up, which will fill like an empty spot or clove inside the bulb. • Most grocery store garlic is grown in China. The garlic that is actually grown in the USA is of the same variety. To find specialty garlic for culinary needs, you can shop farmers markets, and sometimes find it in small specialty stores. Or, you can grow it in your garden. Three to five pounds of seed will typically keep a family in garlic for a year. Common issues to avoid when selecting garlic?

• Garlic does bruise easily, it can become damaged by the sun, and it can begin to sprout if stored in a refrigerator. • Different varieties have different shelf lives. Hardneck garlics, for example, typically store for 4- 6 months, while Softneck garlics usually store for 7-12 months (again, depending on variety). • Hardnecks grow well in cold climates with harsh winters and cool springs, while Softnecks grow well in warmer southern climates. Some gardeners/farmers can grow both softneck and hardneck, although they may require mulching to keep extreme weather from harming the bulbs. *Garlic is planted in fall and harvested late spring to early summer.* Are there any common issues that are specifically caused by bad grocery store handling?

• Most garlic purchased in the grocery store has been harvested, cured (about 4-6 weeks), then cleaned and lots of grocery store garlic is bleached or has chemicals to extend the shelf-life, so when garlic is shipped in from China, it is typically several months old prior to being boxed and shipped, then it sits on the shelf until purchased. Because garlic is easy to bruise, and due to shipping and storage it will many times go "bad" quickly once you get it home. When you buy from a farmers market, or grow it yourself, it will still have the curing time, but because of the lack of packaging and shipping, it will tend to be fresher, more moist, and last for extended time in your kitchen. Are there any new cultivars that are being grown that might have different quality indicators or common issues to look out for?

• There are hundreds of different types and varieties of garlic, all have a slight difference in flavor (hot, medium, mild, sweet, spicy). Typically, only 1 variety is available from chain grocery stores.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Garlic Jana Yockey, Farmer, Garlic Gods What is the best way to store garlic at home?

• The best way to store garlic is on a countertop or inside of a cupboard/pantry - out of direct sun, with lots of air - in a mesh bag is great, but plastic doesn't let it breathe. • If you have large amounts of garlic, it is best to store it in a cool, dark place, such as a basement (as long as it's not damp) or a pantry. Do not store in plastic, as garlic needs to breathe, but rather in a bowl or hanging in a mesh bag (such as an onion bag). Are there any common things that consumers should look for not mentioned above?

• Garlic is an easy crop to grow, but if you just want to buy gourmet garlics, you should look at your local farmers market. The grower should be able to tell you specific qualities of their varieties. • Hardneck garlics are called "hardneck" because they grow a long flowering stem, which becomes hard once the garlic is harvested. The flowering stem is called a garlic scape, and is typically removed prior to harvest. It can be used as a garlic substitute in recipes, can be grilled, dried and stored, frozen, or made into pesto. The appearance of scapes are an indication of harvest. Scapes usually come on about 3 weeks before garlic is harvested. The scape is removed to focus the growth energy to the bulb rather than to the flower. • Each leaf of garlic above ground is an indication of a layer of paper or wrapper around the garlic bulb. Once garlic is cured it is easy to clean the garlic by removing the outer layers of "paper," which removes the leftover dirt from harvest. What is your favorite way to eat and prepare garlic?

• I love roasted garlic, but we eat it in everything. Many people eat garlic raw, but it is too spicy for me. Many times during the winter, I will throw a clove or two in my water while I'm making tea and then eat the cloves with raw honey. Local, raw honey and garlic have many health benefits, so we try to eat both on a daily basis. Another fun fact is that mosquitoes are not a fan of garlic, so the more garlic consumed the less likely you are to get bit (and that may be why they say vampires don't like garlic - but I have no scientific proof of that!).

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Grapes Chelsea McClarty Ketelsen, HMC Farms What to look for when picking the best quality grapes?

• Look for grapes with green stems and grapes that are not shriveling at the stem end.

“You want the grapes to be firm to the touch and still completely attached. You do not want to buy a bag of

grapes with multiple grapes that have fallen off the stems and are at the bottom of the bag.”

• Table grape season in California runs from Mid-July – December. As with most fruits, the best time to buy table grapes is when it is in peak season. Are there any new cultivars that are being grown that might have different quality indicators or common issues to look out for?

• There are new varieties of table grapes coming into production every year. What is the best way to store grapes at home?

• Once purchased, place grapes in the fridge to extend their shelf life. Are there any common things that consumers should look for not mentioned above?

• Some grapes are sold by variety and some are sold by color. Find a variety or producer that you prefer and request them from your local produce department to increase the odds of an enjoyable experience.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Kiwifruit Megan Crivelli, The Produce Nerd What to look for when picking the best quality kiwifruit?

• I would suggest picking kiwifruit that is still a little firm to the touch. If you select it when it is soft, then you have a very limited shelf-life once you bring it home. Common issues to avoid when selecting kiwifruit? • Bruising • Decay (check the ends and any wounds to see if any growth has started) • Overripe fruit (that is too soft) Are there any common issues that are specifically caused by bad grocery store handling?

• Kiwifruit are commonly bulk packed into plastic clamshells. When purchasing these, you want to make sure and inspect the fruit inside to make sure there is no pathogen growth. If there is and/or if any of the surrounding clamshells have any pathogen growth, it is likely that the clamshell you are interested in purchasing will have some too. Are there any new cultivars that are being grown that might have different quality indicators or common issues to look out for?

• Gold kiwifruit has to be one of my favorite new fruits that I have tried recently! With that said, though, you would select them the same from the grocery store. You want to buy them still firm and then ripen them on the counter at home. However, with kiwifruit, they are still good if they are still on the harder side. What is the best way to store kiwifruit at home?

• Store them on the counter to ripen, and then move them to the refrigerator once they have reached the desired ripeness (softness). • I always only cut open kiwifruit right before I plan on eating them. They do not do well fresh-cut in the fridge, even when stored in an airtight container. What is your favorite way to eat and prepare kiwifruit?

• Cut up in a fruit bowl! I like to mix both green and gold kiwifruit in my fruit bowls with other fruit, such as blackberries, bananas and strawberries.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Leeks Marliese McWherter, Creative Marketing Manager, Lakeside Organic Gardens What to look for when picking the best quality leeks?

• Leeks can vary in size, which doesn’t change its flavor. Look for fresh white stalks with light green leaves. Are there any common issues that are specifically caused by bad grocery store handling?

• Store wrapped in a moist paper towel in the crisper drawer. What is your favorite way to eat and prepare leeks?

• Sautéed, or in a leek and bacon quiche.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Lemon Megan Crivelli, The Produce Nerd What to look for when picking the best quality lemons?

• Firm, smooth skin • They should smell like lemons Common issues to avoid when selecting lemons?

• Decay, bruising, pitting on the skin What is the best way to store lemons at home?

• The best way to store lemons is on the counter, as they are chilling sensitive. However, if you plan on keeping lemons for a while, you will need to put them in the refrigerator to prevent pathogen growth. Are there any common things that consumers should look for not mentioned above?

• Lemons can be harvested green and receive an ethylene treatment, which will turn the lemons yellow. So, skin color is not a reliable source of ripeness with lemons. What is your favorite way to eat and prepare lemons?

• Fresh lemon slices. I also had a lot of people suggest water with lemon while experiencing morning sickness while pregnant.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Lettuce, Iceberg Lauren Hitchcock, Marketing Director, Hitchcock Farms What to look for when picking the best quality iceberg lettuce?

• Look for bright green, opaque leaves with some puffy firmness to them. Common issues to avoid when selecting iceberg lettuce?

• Look out for really pale, almost see- through green leaves, which is a sign of over maturity. • Also avoid overly large heads, which may be tougher and more bitter. • Wilted, limp or dense leaves are also a sign of age or poor refrigeration. • Red butts are commonly thought to be an indicator of age, but it’s actually just the lactose in the plant that is released when its cut, and turns a red, rusty color when exposed to air. • Older lettuce is harder, more bitter, will start to turn pale or yellow, and will require more salad dressing! Are there any common issues that are specifically caused by bad grocery store handling?

• Poor refrigeration is always the biggest factor. Rough handling can also result in damaged or torn leaves. Are there any new cultivars that are being grown that might have different quality indicators or common issues to look out for?

• We grow a specialty baby iceberg cultivar that is smaller (about the size of a softball), crunchier and has a slightly longer shelf-life than traditional iceberg. What is the best way to store iceberg lettuce at home?

• We like to place the lettuce butt side up, take a knife and cut out the core (making a small crater) then rinse through with cool water. Turn the lettuce right side up, let drain, pat dry and store in an airtight bag in the crisper. This process takes a few minutes but really makes iceberg lettuce last! What is your favorite way to eat and prepare iceberg lettuce?

• We love a classic wedge salad and have lately been making wedge salad bites with our baby iceberg lettuce. They are a hit with kids!

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Lettuce, Red Leaf / Green Leaf Mayra Pérez, Food Safety Manager What to look for when picking the best quality lettuce?

• These are easier to inspect at the grocery store since they are usually not individually bagged. The leaves should be dark in color and avoid any yellowing in the leaves. Common issues to avoid when selecting lettuce?

• Because these are not usually individually bagged, they may have more marks or bruising on the leaves from being packed in a larger box and then handled again at the grocery store. These should be only on the outside leaves; inner leaves should not show these marks. Are there any common issues that are specifically caused by bad grocery store handling?

• Grocery stores usually spray fresh produce with water to keep it fresh. Red leaf and green leaf lettuce is commonly found on these types of displays. While the water may be potable, these displays do not get cleaned often enough and can become a breeding site for pathogens. You can look around the display area for evidence of old produce debris that would indicate the display does not get cleaned very often. What is the best way to store lettuce at home?

• It’s best not to store your leafy greens wet. Storing them wet will shorten the shelf-life considerably. You should wash them just before consuming; if you must wash them as soon as you get back from the grocery, ensure that they are completely dry (salad spinners are handy here) and place a clean paper towel in the bag with your leafy greens to absorb any moisture.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Lettuce, Romaine Lauren Hitchcock, Marketing Director, Hitchcock Farms Mayra Pérez, Food Safety Manager What to look for when picking the best quality romaine lettuce?

• Hitchcock Farms: Look for dark green outer leaves that are closely bunched, firm, and crisp looking. • Mayra Pérez: These are harder to inspect since they come already packaged, but you are looking for bright green leaves and should try to avoid those with browning on the white ribs of the romaine. Common issues to avoid when selecting romaine lettuce?

• Hitchcock Farms: Look out for wilted, limp leaves, which are a sign of age or poor refrigeration. Brown ends, also called tip burn, are a sign of over-maturity and there will likely be more that you can’t see inside the lettuce. Also, look out for discoloration or mildew. Romaine doesn’t typically have a lot of pest damage, so no bugs to be aware of. Rusty butts are not an indicator of age necessarily, but if they are very dark brown and spotty, they are aged. You can lightly trim the butt to eliminate any discoloration if the rest of the head of lettuce is in good shape. • Mayra Pérez: As with many leafy greens, if they’re not handled properly you will notice marks on the leaves. Romaine has sturdier leaves than other leafy greens, like spinach, so this should be rare. Are there any common issues that are specifically caused by bad grocery store handling?

• Hitchcock Farms: Rough handling can result in damaged, torn or broken leaves. Poor refrigeration will result in wilted, limp leaves. • Mayra Pérez: These are usually packed in bags (3 to 5 heads per bag) and are sold that way, which helps prevent issues that arise from handling in the grocery store. Are there any new cultivars that are being grown that might have different quality indicators or common issues to look out for?

• Hitchcock Farms: Romaine and romaine hearts are a little different, and you’ll typically see more leaf damage on a full head of romaine than on the hearts (as the hearts are more protected within the plant while growing out in the field). • Mayra Pérez: The petite romaine leaves grow in a tight, long ball which makes it easier for insects to get trapped between the leaves, only to be discovered later when the consumer is prepping the product.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Lettuce, Romaine Lauren Hitchcock, Marketing Director, Hitchcock Farms Mayra Pérez, Food Safety Manager What is the best way to store romaine lettuce at home?

• Hitchcock Farms: Trim the butt if needed and rinse it, remove the outer leaves if you don’t plan on using them, rinse, pat dry and store in an airtight bag in the crisper. The crisper is key for storing leafy greens. • Mayra Pérez: It’s best not to store your leafy greens wet. Storing them wet will shorten the shelf-life considerably. You should wash them just before consuming; if you must wash them as soon as you get back from the grocery, ensure that they are completely dry (salad spinners are handy here) and place a clean paper towel in the bag with your leafy greens to absorb any moisture. What is your favorite way to eat and prepare romaine lettuce?

• Hitchcock Farms: We love a classic Caesar salad with crispy romaine hearts, anchovies and all! It’s also great grilled! • Mayra Pérez: The petite romaine is a new variety that is a mix of iceberg and romaine lettuce. It is a sturdy and crunchy leafy green that is great cut in half, with salt, pepper, and a little olive oil, and grilled on the BBQ pit followed by your favorite dressing.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Lime Megan Crivelli, The Produce Nerd What to look for when picking the best quality limes?

• Firm, smooth peel and you want the skin color to be specific to the lime cultivar that you are buying. Common issues to avoid when selecting limes?

• Blue/green mold • Peel pitting caused by too cold of storage temperatures What is the best way to store limes at home?

• Limes should be stored on the counter, as they are susceptible to chilling injury. What is your favorite way to eat and prepare limes?

• Squirting limes on top of tacos!

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Mandarin Megan Crivelli, The Produce Nerd What to look for when picking the best quality mandarins?

• You want to look for firm mandarins. These are commonly sold in bulk packs. When selecting a bag to buy, make sure to inspect a few in the bag before deciding on one. Common issues to avoid when selecting mandarins?

• Puffiness (where the peel separates from the fruit flesh when the fruit is still intact and not peeled) • Blue/green mold What is the best way to store mandarins at home?

• On the counter if you are planning to eat them quickly. If not, move the mandarins to the refrigerator. They are susceptible to chilling injury, but they are also highly susceptible to blue/green mold, so you are essentially choosing between the two. I, personally, would rather risk having chilling injury than the presence of blue/green mold that would destroy the entire bulk pack. Are there any common things that consumers should look for not mentioned above?

• Mandarins are commonly treated with ethylene gas to degreen the peel (as are oranges). This does not necessarily mean that they were harvested early, as there are some growing areas where the environmental conditions prohibit the mandarins from turning from green to orange. What is your favorite way to eat and prepare mandarins?

• Plain or mixed in with banana and/or kiwifruit.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Mango Rita Nassur, Brazilian Federal Institute of Education, Science and Technology What to look for when picking the best quality mango?

• For mango, color is not always the best quality index. It depends on the cultivar. So, a simple way to pick the best fruit is to gently squeeze the middle part of the fruit. If it is a little soft, the mango is ripe and will probably have the best sensory characteristics. Common issues to avoid when selecting mango?

• It is important to look at the peduncle insertion to make sure there is no sign of fungi development, and that the insertion is tightly closed. Besides that, it is important to check for any bruising. Are there any common issues that are specifically caused by bad grocery store handling?

• The worst problem is the transportation temperature and time, but these issues will become evident when the fruit is out on display at the grocery store (even though it was caused from issues experienced before the grocery store) and when it is cut. Are there any new cultivars that are being grown that might have different quality indicators or common issues to look out for?

• Some new cultivars from Israel (e.g., Shelly) are being produced, but the quality indexes are pretty much the same than the mangoes already on the market. What is the best way to store mangoes at home?

• You can store mangoes on the counter or the refrigerator. You would want to store them on the counter if you want them to ripen them further (measured by the softness) or if you plan on eating them quickly. Are there any common things that consumers should look for not mentioned above?

• It is important to understand that color is not a good quality index, since each mango cultivar varies regarding the skin and flesh color, and consequently fiber amount and sweetness.

What is your favorite way to eat and prepare mango?

• We love to eat fresh mangoes as a midday snack, in salads and also as juice. We always have some frozen pulp in the fridge. Resources for how to cut a mango can be found HERE.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Mushrooms Monterey Mushrooms What to look for when picking the best quality mushrooms?

• The caps should be firm and have a uniform color. • If you are looking for an “earthy” taste, look for thick/dark veils. If you are looking for a “delicate” flavor, look for thin/light veils. • Choose mushrooms that are dry (you do not want slimy mushrooms!). Common issues to avoid when selecting mushrooms?

• Non-uniform color • Moist mushrooms • Mushrooms that are stored near onions, garlic or any fruit that gives off ethylene (these will cause them to go bad quicker). Are there any common issues that are specifically caused by bad grocery store handling?

• Mushrooms that are stored near onions or garlic can absorb their flavor. • Bruising can be caused from stuff being stacked on top of the mushrooms. • If mushrooms are placed in an area where it is easy for them to get wet (e.g., near misters or iced product), they can become discolored and/or go bad quickly. • If mushrooms are stored at too warm of a temperature, their respiration rate will increase and they will go bad quicker. Are there any new cultivars that are being grown that might have different quality indicators or common issues to look out for?

• Monterey Mushrooms has “high vitamin D” mushrooms, where one serving (~5 medium-sized mushrooms) gives you 50% of the FDA’s daily recommended amount of vitamin D that you should be consuming. This added amount of vitamin D is caused from the mushrooms being exposed to a specific UV wavelength, where the naturally occurring ergosterol (pre-vitamin D) is converted to ergocalciferol (vitamin D2). You can find these specific mushrooms by reading the label, as these mushrooms have “high vitamin D” on the label. What is the best way to store mushrooms at home?

• Loose mushrooms – Place them into a brown paper bag (not plastic) and fold it closed. • Packaged mushrooms – Keep them in the refrigerator in the original packaging from the store. • Frozen mushrooms – If you want to freeze mushrooms, do not freeze them raw. Instead, sauté them and then freeze them. These should be good in the freezer for up to one month. What is your favorite way to eat and prepare mushrooms?

• Lindsey Occhipinti, the Marketing Manager at Monterey Mushrooms, recommends stuffing “portabellas with items you’d normally top a pizza crust with – for example, portabella pizzas.”

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Napa Cabbage

Lauren Hitchcock, Marketing Director, Hitchcock Farms What to look for when picking the best quality Napa cabbage?

• Look for bright green, fluffy leaves and bright white ribs. A good head of Napa cabbage should feel somewhat dense and heavy. Common issues to avoid when selecting Napa cabbage?

• Insects are one of the biggest problems with Napa cabbage, so look out for any holes in the leaves due to worm damage (and this may mean some are still lurking inside). • Napa cabbage is also susceptible to tip burn, so you may see some brown ends on the outer and inner leaves. Are there any common issues that are specifically caused by bad grocery store handling?

• The outer leaves are tougher and less prone to damage, but rough handling and poor refrigeration will cause leaf damage and deterioration. Are there any new cultivars that are being grown that might have different quality indicators or common issues to look out for?

• There are different varieties that are more yellow than green, and it comes down to preference. The yellow color isn’t an indicator of age in this instance. What is the best way to store Napa cabbage at home?

• Store unwashed in a produce bag in the crisper until ready to use. What is your favorite way to eat and prepare Napa cabbage?

• Napa cabbage is commonly used to make kimchi, but we love it grilled or chopped up into a salad. It’s great tossed into a stir fry as well!

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Onion Eric Sorensen, FRESH TO THE CORE What to look for when picking the best quality onions?

• Select various sized white, red or yellow onions that are full colored, firm and free of any exterior mold, soil or decayed soft spots. • For scallions or green onions: look for bundles that are well refrigerated or displayed standing in crushed ice. Avoid slimy, yellow or limp scallions. When getting them home, remove their rubber band, as these devices tend to cut into the flesh and cause delicate green stems to deteriorate rapidly. What is the best way to store onions at home?

• In the winter, I store them in the pantry where it is cool (not cold), dry and dark. In the summer, when temperatures are warmer, I store them in the refrigerator crisper. Do not expose onions to freezing temperatures. Are there any common things that consumers should look for not mentioned above?

• Summer, or “sweet onions,” are available from approximately May to August. They are high in water content, and low in sulfur content. Thus, they will rarely make your eyes tear or burn. Since they possess high water content, they are not highly suitable for sauté. • Fall/winter storage onions are much lower in water content (thus they store much better and longer than summer or “sweet” onions) and are much higher in sulfur content. When cut, these fall/winter storage onions will definitely irritate one’s eyes. My secret is to have a small counter-top fan handy and this fan will easily blow the sulfur fumes away as you slice, cube or dice them. Preparing onions under water or freezing them (to reduce their sulfur fumes) does not work for me. What is your favorite way to eat and prepare onions?

• Raw or slightly sautéed onions are my most favorite vegetable. There are two primary onion types (although newer cultivars containing high water content and low sulfur content are currently being released). No matter, onions are my favorite vegetable because of their distinctive flavor profile, their unique ability to combine incredibly well with so many different main and side dishes…salads to entrees, their year-round availability, their inexpensive price- point and their renowned nutritive value!

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Oranges Megan Crivelli, The Produce Nerd

What to look for when picking the best quality oranges?

• Firm, smooth oranges, that have the orange color evenly distributed throughout

Common issues to avoid when selecting oranges?

• Blue/green mold (especially when buying in bulk) • Skin pitting

Are there any new cultivars that are being grown that might have different quality indicators or common issues to look out for?

• There are a lot of exciting cultivars being grown and introduced to the market, such as pink- fleshed oranges. Based on the different characteristics of each cultivar, there are different criteria to look for, but the overall fruit firmness and smoothness should be the same (unless specifically specified otherwise).

What is the best way to store oranges at home?

• I suggest storing them in the refrigerator. Oranges grown in California and Arizona do have the potential for chilling injury, but that would only affect your fruit if you bought them when not in season or if you plan on storing them for a long period of time. Oranges are so susceptible to blue/green mold that if you buy them in bulk and store them on the counter, you will be wasting fruit because it will go bad so quickly.

Are there any common things that consumers should look for not mentioned above?

• Oranges do not continue ripening after harvest, so they will not get sweeter if left on the counter. • Oranges can be treated with ethylene to change the peel color from green to orange.

What is your favorite way to eat and prepare oranges?

• Peel them and eat them! I prefer to eat oranges on their own, but if I mix them with another fruit, it is commonly kiwifruit and/or banana.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Papaya Rita Nassur, Brazilian Federal Institute of Education, Science and Technology What to look for when picking the best quality papaya?

• The peel should be smooth without any bruising and yellowish in color, with some green areas (almost ripe). The skin should be at least 50% yellow in color. If not, the fruit will not be able to develop the best characteristics for consumers during ripening. • The papaya should be soft, but not so soft that it does not fully yield to finger pressure. Many people like to buy papaya this way, so that it ripens at home. Papayas will ripen on their own, and there is no need to create ‘wounds’ with a knife to get them to ripen faster. Common issues to avoid when selecting papaya?

• You should avoid black and white areas, which indicate fungi contamination, as well as bruises. Are there any common issues that are specifically caused by bad grocery store handling?

• The most common issue is when the consumers inspect the papayas to see which one they want to select. If they squeeze the papaya too hard, it can cause internal and external damage, which create an entryway for microorganisms. Are there any new cultivars that are being grown that might have different quality indicators or common issues to look out for?

• Not that I know. The biggest differences are the flesh color, which we are not able to see at the time of purchase. What is the best way to store papaya at home?

• In the refrigerator. Or, if you want to ripen the papaya quickly, you can store them at room temperature (no bruising or newspaper should be involved with this process). What is your favorite way to eat and prepare papaya?

• The main way I eat papaya is by eating it in pulp, puree, juice, syrup and jam.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Parsley Mayra Pérez, Food Safety Manager What to look for when picking the best quality parsley?

• Flat leaf parsley wilts faster than curly, so at the grocery store you’re looking for bright green leaves that do not look bruised or wilted. Are there any common issues that are specifically caused by bad grocery store handling?

• Grocery stores usually spray fresh produce with water to keep it fresh. Parsley is commonly found on these types of displays. While the water may be potable, these displays do not get cleaned often enough and can become a breeding site for pathogens. You can look around the display area for evidence of old produce debris that would indicate the display does not get cleaned very often. What is the best way to store parsley at home?

• Parsley stores well in a glass or jar partially filled with water in the fridge. You should cut a bit off the ends and then place the bunch so only a few inches of the stem touch the water. Same with cilantro.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Peaches/Nectarines Chelsea McClarty Ketelsen, HMC Farms What to look for when picking the best quality peaches/nectarines?

• Look for a piece of fruit that is full red/orange/yellow, with a yellow foreground. • Because tree fruit is ripe when picked you can enjoy it at whichever level of softness you enjoy, it is ready to eat when it is slightly crunchy or when soft and juicy. • The season in California runs from Early May – October. As with most fruits, the best time to buy tree fruit is when it is in peak season. Common issues to avoid when selecting peaches/nectarines?

• A ripe piece of fruit should not have any green.

“Some common issues to avoid are selecting and buying overripe fruit, or even fruit that is at peak eating stage that you will not be able to eat in time. You can determine this based on the firmness of the fruit. Bruising and fingernail marks are also common issues found in softer fruit (this can happen at any point, including during harvesting, packing and stocking the grocery shelves).”

What is the best way to store peaches/nectarines at home?

• They should be set on the counter, with the stem end (shoulders) on the counter to promote even softening of the fruit. Once the fruit has reached its desired softness, enjoy or place in the fridge until you are ready to consume. Whenever possible, try to avoid the fridge. Tree fruit tastes best at room temperature and if left in the fridge for too long, the interior texture will become less desirable. Are there any common things that consumers should look for not mentioned above?

• Mealiness is a characteristic found in some peach varieties. Because the trait is highly undesirable, it has been bred out of many of the newer varieties of tree fruit. To avoid changing the internal texture, do not leave tree fruit in the refrigerator for long period of time (5+ days). • Please keep in mind that in California alone there are over 100 different peach varieties, over 90 nectarine varieties, and over 70 plum and plumcot varieties grown throughout the summer season.

“Once the fruit leaves our facility, we have no control over what happens, but we hope that they continue to store the fruit properly. We really don’t get feedback from the grocery stores unless there is a problem with the arrival of the fruit. Once the fruit makes it to the distribution center, we never hear anything unless there is a serious problem.” (Jeff Simonian, President, Simonian Fruit Company)

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Peaches/Nectarines (White) Chelsea McClarty Ketelsen, HMC Farms What to look for when picking the best quality white peaches/nectarines?

• Look for a piece of fruit that is light pink to maroon in color with a cream-colored background. • Because tree fruit is ripe when picked you can enjoy it at whichever level of softness you enjoy, it is ready to eat when it is slightly crunchy or when soft and juicy. • The season in California runs from Early May – October. As with most fruits, the best time to buy tree fruit is when it is in peak season. Common issues to avoid when selecting white peaches/nectarines?

• A ripe piece of fruit should not have any green.

What is the best way to store white peaches/nectarines at home?

• They should be set on the counter, with the stem end (shoulders) on the counter to promote even softening of the fruit. Once the fruit has reached its desired softness, enjoy or place in the fridge until you are ready to consume. Whenever possible, try to avoid the fridge. Tree fruit tastes best at room temperature and if left in the fridge for too long, the interior texture will become less desirable. • Because there is no acid in a white peach or white nectarine, leaving it on the counter will change the texture, but it will not become sweeter as it softens. Are there any common things that consumers should look for not mentioned above?

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Pears Megan Crivelli, The Produce Nerd What to look for when picking the best quality pears?

• You can determine whether a pear is ripe based on its firmness. If a pear is soft to the touch, it is ripe. However, you can buy a pear that is firmer and ripen it on the counter at home.

Common issues to avoid when selecting pears?

• Bruising • Blue/grey mold

What is the best way to store pears at home?

• This will be dependent on their ripeness stage. If you buy a pear already ripe, you should store it in the refrigerator. If you buy a pear that is still not ripe (based on its firmness), store it on the counter to ripen and then eat it or put it in the refrigerator once it has reached your preferred ripeness (firmness) stage.

What is your favorite way to eat and prepare pears?

• I prefer to eat pears fresh, by themselves!

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Pineapple Rita Nassur, Brazilian Federal Institute of Education, Science and Technology What to look for when picking the best quality pineapples?

• Fruits with yellow or golden tones tend to be more ripe. To find out if the pineapple is ripe, also note the color of the crown (the top portion): it has to be bright green with no whitish parts. • A good test is to try to remove a leaf from the internal part of the pineapple crown. If you pull and it comes out easily, it means the fruit is ripe. • It is important to pick a ripe pineapple, since it cannot be ripened after harvest. Common issues to avoid when selecting pineapples?

• Wrinkled skin • Very soft and dark regions Are there any common issues that are specifically caused by bad grocery store handling?

• For pineapples, a lack of proper packaging is a barrier to better commercialization of the fruit. What is the best way to store pineapples at home?

• At room temperature What is your favorite way to eat and prepare pineapples?

• Fresh (‘in natura’) and juiced • In Brazil, it is very common to put pineapple on skewers with cinnamon, along with barbecued meat

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Plums/Plumcots Chelsea McClarty Ketelsen, HMC Farms What to look for when picking the best quality plums/plumcots?

• Plums and plumcots have more variability between varieties. Some are firm and crunchy when ripe, some are softer. Common issues to avoid when selecting plums/plumcots?

• Most will soften but they should never feel squishy. If it has reached that point it is overripe and will be less flavorful. What is the best way to store plums/plumcots at home?

• Please keep in mind that in California alone there are over 100 different peach varieties, over 90 nectarine varieties, and over 70 plum and plumcot varieties grown throughout the summer season.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Pomegranates Chad Crivelli, Owner, Crivelli Farms What to look for when picking the best quality pomegranates?

• The fruit should have consistent color. For most varieties, it is a dark red or burgundy. Other varieties can be very sweet at a pink to almost white color, but consistency is key. There should be no dark spots or light spots. Common issues to avoid when selecting pomegranates?

• There should be no dark spots or light spots. These can indicate bruising or sun burn. If caught early, the arils behind these spots can be removed and the rest of the fruit is fine. Eventually, these arils will decay and spoil the rest of the fruit. • There are issues like "black heart" that are impossible to detect, except that they will be lighter than a normal one. • Pomegranates will often crack, but unless the crack is deep enough to expose the arils, it’s fine, and usually sweeter! Are there any common issues that are specifically caused by bad grocery store handling?

• Once in the store, pomegranates should be stored in a cool, dark place. Not in a refrigerator, but definitely in the shade, and not moved in and out of a cooler. I've seen too many times where they move them out in the sun during the day, and in at night. Or, Costco puts them in the fridge until they need the room, then out in the aisle. This is not good for the fruit and will cause the outer skin to eventually dry out and shrivel up. This is a time to avoid cracked fruit, but uncracked fruit will still be good, just not as juicy. What is the best way to store pomegranates at home?

• Once home, store on a counter (preferably in the shade) until ready to eat. If the arils are not all used when you eat the pomegranate, store the extras in a zip lock bag in the refrigerator. What is your favorite way to eat and prepare pomegranates?

• I prefer to squish the pomegranate a little to dislodge the arils, then break them open in the field and eat! This method usually results in a diesel flavored fruit, however. • My second favorite way to enjoy is to remove the arils at home by (first washing) cutting it in half and tapping them out into a bowl with a wooden spoon, then putting a handful with some juice into some vodka over ice.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Potatoes Eric Sorensen, FRESH TO THE CORE Two types of potatoes are covered in this section:

• Thin-skinned red/white potatoes • Russet/thick-skinned (low water content) potatoes: These come in various sizes ranging from 30 count all the way up to 120 count.

What to look for when picking the best quality potatoes?

• Thin-skinned red/white potatoes: A minimum of depressed regions or ‘eyes’, intact skin, reasonably bright colored red and tan-to- white colored skin; avoid any with soft flesh, brown discoloration, or appearance that shows a lot of their thin skin is missing. Also, avoid any thin-skinned reds or whites that show an abundance of greening to the skin. This is caused by exposure to too much sunlight or artificial store lighting. • Russet/thick-skinned (low water content) potatoes: Select these with a minimum of ‘eyes’ – in the case of Russets, we mean peepers or sprouts, and avoid any that have greened due to excessive exposure to natural or store lighting. Select Russets that are free of exterior blemishes and any soft decay areas.

What is the best way to store potatoes at home?

• Thin-skinned red/white potatoes: Temporarily store these thin-skinned, high water content potatoes in a dark and cool closet or kitchen drawer. Rinse them under slowly running cool tap water to remove any superficial debris. • Russet/thick-skinned (low water content) potatoes: These are storage potatoes, but that does not imply long-term or indefinite storage. Keep them in a relatively cool, dry and dark area of the kitchen. Rinse them under slowly running cool tap water to remove any superficial debris.

What is your favorite way to eat and prepare potatoes?

• Thin-skinned red/white potatoes: I enjoy these potatoes sliced and pan fried, or, whole in Crockpot stews or cubed in Crockpot soups. • Russet/thick-skinned (low water content) potatoes: There are dozens of ways to enjoy Russet potatoes, but I enjoy them best as a baked potato.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Radicchio Francesca Marchini Fordice, J. Marchini Farms What to look for when picking the best quality radicchio?

• Tight, firm, medium sized heads. • Vibrant coloring is key with little browning or wilted leaves. • If there is browning on the leaves, try pealing a few leaves back. Typically, the inner leaves are still perfectly fine, perfect looking and completely edible. Common issues to avoid when selecting radicchio?

• Wilting and brown spots on leaves. What is the best way to store radicchio at home?

• Refrigerate immediately after purchasing. For best results, store in a tightly sealed plastic bag or product cloth bag. Heads should last 7-14 days. Are there any common things that consumers should look for not mentioned above?

• Consumers can find radicchio in the regular produce department, near the leafy greens or herbs section. There are also a variety of pre-packaged salads that have radicchio in them. There are many different varieties of Radicchio (chicory), including Treviso (long), Castelfranco (white with speckles), and even pink! Please request these other varieties at your local store if they are not available. What is your favorite way to eat and prepare radicchio?

• We love to eat radicchio in a variety of salads, paired with arugula, balsamic vinaigrettes, and feta cheese (or really any cheese). It can also be enjoyed sautéed with mushrooms and added to risotto or pasta, or roasted, braised, or grilled with garlic and olive oil.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Radish Marliese McWherter, Creative Marketing Manager, Lakeside Organic Gardens That to look for when picking the best quality radish?

• It the tops are fresh, it’s a good indicator that they are fresh. It is okay if they have an occasional crack, just be sure the cracked area isn’t showing age.

“You will want to pick a radish that is smooth, firm, and has

fresh tops (if the tops are included).”

Are there any common issues that are specifically caused by bad grocery store handling?

• There are two ways, depending on whether the tops are removed. For radishes with tops, keep them wrapped in a moist paper towel and use within a day or two. If you are going to remove the tops, seal them in a plastic Ziploc with a moist paper towel at the bottom of the bag. What is your favorite way to eat and prepare radish?

• Roasted or pickled.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Spinach Crystal Chavez, Marketing Coordinator, Gold Coast Packing What to look for when picking the best quality spinach?

• You want to look for crisp green leaves, with no wilting or wrinkling. Common issues to avoid when selecting spinach?

• Avoid brown or mushy leaves in a package. A bagged spinach product should not have a lot of moisture. Are there any common issues that are specifically caused by bad grocery store handling?

• If spinach is not handled well it will wrinkle and have limp leaves. Avoid this. What is the best way to store spinach at home?

• Bagged spinach should be stored in your veggie drawer in your refrigerator. To help absorb moisture, you can place a paper towel in the bag. What is your favorite way to eat and prepare spinach?

• Spinach is great fresh in a salad, topped with your favorite items and vinaigrette dressing. • Spinach is wonderful cooked into soups or pastas too. • Spinach blended in with cream cheese, sour cream and spices, then baked, makes a wonderful dip for any gathering!

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Strawberries Megan Crivelli, The Produce Nerd What to look for when picking the best quality strawberries?

• You want to select firm strawberries that have a uniform red color. Since strawberries do not continue ripening after harvest, you want to buy them as ripe as possible, which is identified by the red skin color.

Common issues to avoid when selecting strawberries?

• Botrytis cinerea (the white fuzz) is very common in strawberries. Since strawberries are packed and bought in bulk, you should be sure to look for any growth in the container you are purchasing, as well as those around the container you would like to buy. • Soft/mushy strawberries.

Are there any common issues that are specifically caused by bad grocery store handling?

• Improper temperature storage can lead to quicker pathogen growth, as well as quicker deterioration of the strawberries that already have a short shelf-life.

What is the best way to store strawberries at home?

• In the refrigerator. (Do not wash your berries until you are ready to eat them.)

What is your favorite way to eat and prepare strawberries?

• My all-time favorite dessert is strawberries and ice cream! Ever since I can remember, my grandma would cut up strawberries and add powdered sugar (you just keep adding and stirring until you reach the desired sweetness) and then pour those on top of vanilla ice cream.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Sweet Potatoes Jeremy Fookes, AV Thomas Produce What to look for when picking the best quality sweet potatoes?

• Sweet potatoes should be firm and dry. Scarring should be minimal, but does not affect product taste or integrity. Common issues to avoid when selecting sweet potatoes?

• Shriveled ends, black spots, soft or mushy product with large holes (wireworm damage). Potatoes that have any of these issues don’t necessarily need to be discarded. Defects can be cut completely off, and the remaining portion of the product should be unaffected and still good. Are there any common issues that are specifically caused by bad grocery store handling?

• Sweet potatoes should be maintained in a dry area at 58°F. They should never be displayed in the refrigerated section of the produce department. Rough handling (especially during the early market—July/August) can cause excessive skinning damage and affect the overall appearance of the product. Scarring/skinned product is still quite good, it just loses the aesthetic appeal of the product. Are there any new cultivars that are being grown that might have different quality indicators or common issues to look out for?

• Stokes Purple Sweet Potatoes—Purple Skin/Purple Flesh—this is one of the “driest” sweet potato varieties produced. It requires a longer cooking time (1.5 – 2 hours) in order for the moisture to be released within the flesh—it takes a while but it’s worth the wait!

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Sweet Potatoes Jeremy Fookes, AV Thomas Produce

What is the best way to store sweet potatoes at home?

• In the pantry or on the counter (NEVER store in the refrigerator—unless it’s been cooked first). It is better to store them in a warmer environment versus a colder one. Are there any common things that consumers should look for not mentioned above?

• Sprouts on sweet potatoes are not harmful. It’s common for sweet potatoes to begin sprouting if they’ve been in a warm environment for an extended period of time, however, these sprouts are not harmful and can be removed and the potatoes can be consumed safely without worry (unlike Russet-type potatoes, which can create a mild toxicity when they sprout). What is your favorite way to eat and prepare sweet potatoes?

• Foil wrapped, thrown on the BBQ for 45 minutes – 1 hour and served with a little butter.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Tomatoes Maggie Mason, Durst Organic Growers Jaymee Mcinerney, Houwelings (Greenhouse Growers) Derek Azevedo, Bowles Farming Company What to look for when picking the best quality tomatoes?

• Durst Organic Growers: A good tomato should have some sheen to its skin. It should be a bright, full, color (not pale or greenish hued unless, of course, it’s a white or green variety). The skin should be firm, but not thick; it should have a little give, but should not be mushy. Avoid tomatoes that are becoming translucent, wrinkled, or have a lot of give to them – these are all indicators that the fruit is overripe/past its peak. Tomatoes should be heavy for their size. • Houwelings: Tomatoes come in many different sizes and shapes, so it’s best to know what flavor you want before choosing a tomato. For a savory flavor, go with a larger slicing tomato or an heirloom. For a great mix of sweet and savory, choose a cocktail tomato, and for the perfect snacking tomatoes, small grapes and cherries are your best bet. Local product will always give you the best flavor as its picked red! • Bowles Farming Company: Begin with seeking out California Grown tomatoes, as California really is one of the best places in the world to grow tomatoes. I would actually encourage most consumers to be less discriminating with their purchasing decisions instead of more. A very discriminating buyer in the grocery aisle is a wasteful buyer in the field. A good example is "gold flecking". Some buyers are very critical of this defect, but I've never noticed any adverse effects due to this cosmetic defect. Common issues to avoid when selecting tomatoes?

• Durst Organic Growers: Look out for large, gushing, cracks, mold spots, or bruises. Scarring is perfectly normal for heirloom tomatoes and does not indicate flavor. Tomatoes that feel light for their size are probably not very juicy, and instead dry/mealy, most likely picked very green and not allowed to ripen on the plant (therefore lacking in flavor). • Houwelings: If possible, avoid tomatoes in the refrigerated section. Refrigeration of tomatoes causes the flavor and texture to degrade. Are there any common issues that are specifically caused by bad grocery store handling?

• Houwelings: Often, tomatoes are held in a refrigerated section, when they should be kept at room temperature.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Tomatoes Maggie Mason, Durst Organic Growers Jaymee Mcinerney, Houwelings (Greenhouse Growers) Derek Azevedo, Bowles Farming Company Are there any new cultivars that are being grown that might have different quality indicators or common issues to look out for?

• Durst Organic Growers: One of the biggest factors for good flavor in a tomato is variety selection on the part of the farmer. There are tomato varieties that have been developed to have longer shelf lives and thicker skins, which allows for long distance transport, but the downside is there is no flavor accounted for in that breeding selection, and these are the kind of tomatoes one will most likely find in the marketplace. • Houwelings: Some tomatoes may have black seeds, which is a part of the variety and not at all an indication of something wrong. If you are unsure, reach out to the grower and they are more than willing to educate. What is the best way to store tomatoes at home?

• Durst Organic Growers: I suggest purchasing only fully ripe tomatoes that are ready to eat, and once you have ‘em don’t wait too long to do so! They will keep on your counter, but if you plan on having them hang around your kitchen for a while you can put them in the fridge (yes, cold temperatures do affect flavor and skin texture, but if you’re getting tomatoes from a grocery store, they’ve likely already been refrigerated at some point in their life). Remember that, as is the case with all produce, the tomatoes have likely had at least a few days of travel time/shelf life before they came to your kitchen. • Houwelings: Tomatoes should be put on the counter, out of direct sunlight, until sliced. Are there any common things that consumers should look for not mentioned above?

• Durst Organic Growers: Wait for summer and get it from a grower who selects for flavor vs. durability. When you’re shopping at grocery stores, this can be hard information to find. So, one thing you can look for is where the tomato came from. If it came from a different country, you can bet good money that it was harvested green (unripe) and is a variety not chosen for flavor, but for its durability. If you find yourself in need of tomatoes in winter (who hasn’t craved a cozy tomato sauce or soup on a chilly day?!) I strongly recommend going the canned, whole, tomato route. And if you want to go a step further, look for tomatoes produced in the USA. • Bowles Farming Company: Many people overlook canned tomatoes, but in the offseason, they are a wonderful alternative to fresh. Plus, they're already peeled! What is your favorite way to eat and prepare tomatoes?

• Durst Organic Growers: My favorite way to enjoy tomatoes depends on, you guessed it, the tomato! But, there’s nothing better than a freshly picked tomato with a little salt and olive oil. If we’re getting more involved, I love to roast them and toss with some pasta, chop them raw for salsa, slice and use them in salads, BLTs…the list goes on. • Houwelings: Personally, I go for cocktail tomatoes sliced into wedges with feta cheese, avocado, salt and pepper! Simple and delicious.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Walnuts Carly Valdez, Andersen & Sons Shelling What to look for when picking the best quality walnuts?

• You typically want to pick product sold in a resealable bag, with a BBD (Best if Used By/Before Date) of 6 months or more away. Typical for packers is 9 or 12 months, which equates to your product being packed no more than 6 months prior to your purchase. • Lighter material is more popular, but many people enjoy the darker walnuts as well. There is nothing wrong with the majority of the dark ones. • If you are buying in bulk, there should be a fresh, earthy smell, no stale or off smells. • Shrivel is another common problem to be on the lookout for. It just means there was water issues where the product was grown, or that it was harvested before the fruit completely filled out. • Bags that are not 100% clear also protect against the oil degradation in the nut and help keep it fresher longer. Common issues to avoid when selecting walnuts?

• Old product being marketed. Fresh walnuts are amazing, although it can be difficult to find in the store, due to the common misconception that walnuts will last forever on the shelf. They do not. They prefer dry, cool temperatures. Are there any common issues that are specifically caused by bad grocery store handling?

• Poor product rotation can ruin a perfectly good product. What is the best way to store walnuts at home?

• In the freezer, in a freezer-safe resealable bag. Are there any common things that consumers should look for not mentioned above?

• Do not overpay for walnuts. They should never cost more than $5.00 per pound, typically $4.00 or less at the retail level. The retailers that keep their prices low will move more units, therefore, you will always have fresher products cycling through. Do not be afraid to buy in bulk, up to 3 pounds or more. If they are fresh when you buy them and you store them properly, they will last for a very long time! What is your favorite way to eat and prepare walnuts?

• Plain and fresh. There is nothing better than fresh walnuts. The health benefits are too numerous to list. But you can check out the California Walnuts site and they have all the studies, recipes and facts you could ever want!

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Watermelons Chad Crivelli, Crivelli Farms Derek Azevedo, Bowles Farming Company What to look for when picking the best quality watermelons?

• Crivelli Farms: In the store, most watermelons are all generally of good quality. they are picked and boxed in the field by an extremely gifted crew. I don't know how they do it, but there are a select group of people who can judge these melons in the field in an instant. They go through the field and cut the melons so the crew can come behind and pick them up and box them. When the watermelon is growing on the vine, it has a small curly leaf that dries. When dry, that means that the watermelon is ripe and sweet. Once in the store, it is hard to choose sweeter ones. The most important thing is to look for CA grown!! The full-sized melons generally are sweeter than the minis. Most will have white or yellow bellies. This is normal and fine. It is from the sun not contacting the bottom part that is laying on the ground. A watermelon's rind is thicker than most other melons. Because of this, they can handle small scratches and rub marks. They don't bruise, but they would crack if they were hit hard enough. • Bowles Farming Company: I always try to buy California-grown watermelons. Particularly from the end of June through October. A good California Watermelon is hard to beat! Watermelons are somewhat difficult to determine ripeness. Some of the most skilled artisans on our farm are the "cutters" or individuals that have developed the skills to properly identify which watermelons to "cut" for harvest versus leave on the vine for a few extra days to mature. I look for a watermelon with a darker rind and clearly defined white stripes, accompanied by a good yellow ground spot. Most importantly, the best watermelons feel heavy for their size when you pick them up. Common issues to avoid when selecting watermelons?

• Crivelli Farms: Watermelons shouldn't have soft spots or dark spots. Are there any new cultivars that are being grown that might have different quality indicators or common issues to look out for?

• Crivelli Farms: There are several new varieties in the works, most of which are improvements on sugar content. We'll see how they work out. What is the best way to store watermelons at home?

• Crivelli Farms: Once home, it should be stored on the counter. Once cut, cover the unused portion in saran wrap and refrigerate.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Watermelons Chad Crivelli, Crivelli Farms Derek Azevedo, Bowles Farming Company What is your favorite way to eat and prepare watermelons?

• Crivelli Farms: My favorite way to eat a watermelon is in the field, sprinkled with chili powder that I carry in my truck. • Bowles Farming Company: I personally buy Mini or Personal Watermelons. I would rather buy two mini's and eat one and save the second one than try to store 1/2 of a 15lb watermelon in my refrigerator, plus my kids like the size of the smaller slices. One creative way I like to serve watermelon is to throw a few slices on the BBQ grill for a few minutes to get a quick sear on the sides. It slightly caramelizes the sugar, which gives a unique flavor, plus it makes a cool side when garnished with a bit of mint or cilantro.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Winter Squash Andrea Davis-Cetina, Quarter Acre Farm What to look for when picking the best quality winter squash?

• Winter squash should be firm and feel heavy for its size. They come in many different shapes and colors, but it will look matte, unless a wax has been put on it, then it will look glossy. They should basically be odorless (until you cut it open). Common issues to avoid when selecting winter squash?

• Winter squash should be firm to the touch and not have any nicks, cuts, or soft spots. Are there any common issues that are specifically caused by bad grocery store handling?

• Because winter squash looks so durable, they tend to get thrown around. This causes the nicks and cuts, which shorten its shelf life. Without any nicks, winter squash can easily be stored on your counter for 3 to 6 months. What is the best way to store winter squash at home?

• You can store them on your counter, out of direct sunlight or in a cupboard, with good air circulation. Basically, you can store them the same way you store potatoes. Are there any common things that consumers should look for not mentioned above?

• If the stem is missing, that is okay as long as the stem location is dry and no wet flesh is showing. What is your favorite way to eat and prepare winter squash?

• I love to use winter squash to make "pumpkin" pie. I find actual pumpkin to be too watery for pie making, but winter squash is dense and perfectly sweet, making it a superior filling.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Climacteric vs. Non-Climacteric Fruit

Throughout the grocery guide, you will see that some produce should be stored on the counter, fridge or in a dark place. However, there are some products that can be stored both on the counter and in the fridge. In most cases, this is because the fruit will continue ripening on the counter, but then when it gets to its desired ripeness, you will want to store it in the fridge to preserve it from going bad (which has to do both with its ripening ability and with its sensitivity to temperature). The easiest example to give with this is an avocado. When you buy avocados that are hard at the grocery store, you leave them on the counter to ripen, but then you should put them in the fridge once they have reached the desired ripeness (firmness/softness) so that they do not continue ripening and go bad before you have had the chance to eat them. This concept of whether produce will keep ripening or not comes down to the type of produce it is. Because after all, no matter the produce item, it does keep respiring after being harvested from the plant. It is still a living and breathing item that has a very short life span. When it comes to ripening, there are two different types of fruit: fruit that will continue to ripen after they are harvested (climacteric) and fruit that will not continue to ripen after they are harvested (non- climacteric). By knowing which is which between climacteric versus non-climacteric fruit, you can use that as a guide to help you when selecting produce at the grocery store and with your at-home ripening process. Ripening Process of Climacteric Fruit There are a few main factors that come into play with the ripening process of climacteric fruit:

• Whether or not a climacteric fruit can ripen to its full extent is dependent on if the fruit was harvested at the proper maturity stage. An example we can all relate to is with tomatoes. Tomatoes are climacteric fruit that continue ripening after harvest. However, they need to reach a certain maturity stage while still on the plant in order to ripen properly after harvest. If not and if they are harvested prematurely, it results in the issues we see with store-bought tomatoes that cannot compare to home grown tomatoes. • As climacteric fruit ripens, it naturally produces ethylene gas (C₂H₄). When the fruit is exposed to more ethylene gas, it acts as a natural catalyst and stimulates the production of ethylene within the fruit itself to further the ripening process. This results in faster ripening of the fruit. This concept can be applied to any climacteric fruit that is stored together in a bag or on the counter. For example, if you put a ripe banana in a bag with a hard avocado, the ethylene gas given off by the banana will help speed up the avocado ripening process (and also speed up the ripening and senescence (deterioration) of the banana). Banana is the most common example used, but it works with all climacteric fruit. If climacteric fruit is kept at a lower (colder) temperature, ethylene will not have as much of an impact. This is why avocados from the store will only ripen when placed on the counter versus the fridge. Ethylene and Ripening on a Large Scale This same concept is used on a larger scale in fresh fruit handling. The most common example I think we are all familiar with is the banana. The bananas consumed in the U.S., Europe, or anywhere outside of the banana growing regions are never harvested ripe. After arriving from the country of production, they are transported to the nearest warehouse distribution center, are placed in ethylene chambers for

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

ripening and are sent to the grocery store. Due to the ethylene exposure, bananas are able to ripen on their own. Then, while on the display shelf, they continue ripening at an altered speed because they are in the presence of other bananas that are producing and giving off ethylene gas as well.

“A brief word on selecting climacteric fruit, or, fruit that ripens after it is harvested: wholesalers and retailers are in the distribution business. Contrary to popular belief, they are not in the ripening or fruit conditioning business. If they were, more than half their volume would turn to juice and nectar! Select your stone fruit, tomatoes, papaya, mango, etc., etc., that are free of blemishes and decay. Remember: produce is living tissue, and, it contains anywhere from 85% to 95% water (human beings are approximately 75% water). Therefore, so high in water content one can safely assume that produce damages easily and deteriorates readily”. (Eric Sorensen, FRESH TO THE CORE) What Happens to Non-Climacteric Fruit? After harvest, non-climacteric fruit does not continue ripening. However, it does continue breathing and respiring. This ultimately leads to fruit aging, but does not result in any further ripening of the fruit. Which Fruit are Climacteric vs. Non-Climacteric? You can use the table below as a guide to help you select fruit at the grocery store. There is a common misconception that pineapples will continue ripening on the counter, but that is not true. The same goes with strawberries that are not fully colored, as they will not change in color or continue ripening after harvest. However, if you buy a pear and set it on the counter for a few days, it will soften and become sweeter.

Fruits that Ripen After Harvest Fruits that Do Not Ripen After Harvest (Climacteric) (Non-Climacteric) Apple Blackberry Apricot Citrus (Lemon, Lime, Orange, Mandarin) Avocado Cherry Banana Cranberry

Fig Cucumber Kiwifruit Eggplant Mango Grape

Nectarine Olive Papaya Pepper Peach Pineapple Pear Pomegranate Persimmon Raspberry

Plum Strawberry

Tomato Summer Squash

Important to Note Although not all fruit or vegetables are climacteric and continue ripening, all produce items can be affected by ethylene exposure. If ethylene does not promote ripening in those fruits and vegetables, it will help to age them. For this reason, you want to make sure to store your climacteric fruit separately from leafy greens, for example, which do not continue ripening but will go bad faster in the presence of high ethylene producing fruit.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

How to Know When to Transfer Fruit to the Fridge

So, when should you switch the fruit between the counter and the fridge? This is a very important step because if you miss the window, you could end up with wasted fruit. Since you are the one eating the fruit, you know how you like it best. For example, if I am ripening a peach on the counter, I like my peaches semi-soft but not super juicy to the point where I can no longer cut them. With that knowledge, I know that when my peach gets to the desired firmness/softness, that is when I need to put it in the fridge to halt the ripening process. The same goes for avocados, mangoes, etc. That also means that you need to monitor the fruit once you put it on the counter. It does not need to be obsessive, but I would recommend checking the firmness every couple of days. There are also a few other factors to consider:

• What are you ripening the fruit next to – You need to make sure and check on all of the produce you keep on the counter often, not just to check on the ripening, but also to make sure that none have gone bad (both in the sense of pathogen growth and due to old age). A good example of this is storing citrus with other fruit on the counter. Citrus is prone to green and blue mold, which I am sure you have seen if you ever bought a bag of bulk citrus or stored citrus on the counter for too long. So, if you are ripening fruit on the counter and then also have citrus stored on the counter (which does not continue ripening), you want to make sure that the citrus does not go bad and negatively affect the ripening fruit. • How to keep other fruit from aging too quickly – When you store climacteric fruit with other climacteric fruit, they are both producing and giving off ethylene. This is where the example of storing an avocado in a bag with a banana comes from. This will help ripen a hard avocado, but what does it do to the banana? It also causes the banana to continue to produce ethylene and to continue ripening (this is where the banana peel would continue changing color as it eventually turns brown). So, how do you avoid all of your bananas from going bad when trying to ripen other fruit? My trick is that I break one or two bananas off of a bunch and store those with the group of fruit that I want ripened, instead of placing an entire bunch near the ripening fruit.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

How to Shop for Produce Labeling The most common label in produce, and most often indicated by which section the produce is located in, is organic versus conventional produce. However, you will find all sorts of additional labeling on bagged products in the produce department. Some examples include whether products are GMO, grown sustainably, natural, etc. Many labels are used for marketing purposes, but not a lot is being done to define the parameters or industry standards for the information on labels. Below, I have included the definitions of some of the current marketing labels for growing practices (sourced from the FDA and USDA), in order to allow you to make your own decisions regarding which type of produce/food you would like to support.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Label Description Conventional • Large-scale, high yielding crops with high labor inputs • Use of seeds that have been genetically altered using traditional breeding practices • Crops are grown continuously each season (without a crop rotation) • Pesticides and fertilizers are used Organic • Use only allowed products. Organic regulations are defined as only allowing nonsynthetic products. However, there are specific synthetic products that are allowed and specific nonsynthetic products that are prohibited. • GMO seeds cannot be used • Follow the USDA National Organic Program rules and be certified by an auditing agent. • There are multiple additional rules, including that there must be a three year transition period between conventional and organically certified ground, and that growers need to take preventive measures to prevent any genetically modified/engineered crops growing nearby from coming into contact with the organic crops. Sustainable • Sustainable refers to the use of nonrenewable and on-farm resources as efficiently as possible, while enhancing the environmental quality and natural resources for agricultural production, such as preventing erosion, preventing chemicals leaching into the groundwater, etc. • There are no governmental rules or regulations required for companies to use this label. Natural • The FDA has yet to formally define what “natural” means in produce. The FDA does allow the “natural” label for food that does not have any added artificial ingredients (e.g., colors, flavors or synthetic substances). For fresh whole produce items, they could all be labelled as “natural.” However, an example of a produce item that does not align with the “natural” definition is dried fruit that has added artificial coloring. • This limited definition does not address whether any chemicals were used during the growing process or any processing activities that took place after harvest, or whether any GMO plants can be included in the “natural” definition. GMO • Genetically modified (also referred to as genetically engineered) is when breeders use biotechnology to enhance the plant by giving it a desired trait. • Some examples include: making a piece of produce less susceptible to browning (e.g., Arctic® apples), altering the color or size of the produce, increasing insect resistance or drought tolerance, etc. • Before this process was developed, breeders used traditional breeding methods to introduce new traits into the plants they already had, by cross-pollinating plants until they bred a plant with the desired traits. Now, with the use of biotechnology, they are able to isolate the desired traits to incorporate them into the plants. The use of biotechnology is meant to increase the efficiency of the traditional breeding process (which has been in effect for thousands of years), while preserving plant nutrient content. • All GMO plants need to meet the same food safety requirements as all other produce items.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Crop Specific Labeling Some other crop-specific labeling that you might come across includes:

• Sulfur Dioxide on Grapes – A Sulfur Dioxide application to table grapes, which are those destined for the fresh market, is common practice, and has been since the 1920s. The purpose of this application is to control gray mold (Botrytis cinerea) and to reduce the darkening of the rachis (stem), which is meant to indicate the freshness of the grapes. Sulfur Dioxide cannot be used on organically grown grapes, but there are other alternative treatments that can be used.

Here is an example of the terminology you will find on In this picture, you can see the difference in the coloring grape packaging. of the rachis (stem). Neither are super fresh, but you can tell that the one on the right is less appealing as it appears older with the brown rachis versus the green rachis. • Hot Water Treated Mangoes – Mangoes are produced in tropical regions, where issues with fruit flies can occur. In order to prevent the fruit flies from entering the United States, some form of quarantine is required for the fruit to be allowed entry (regardless of whether they are organic or conventional). The most common form of quarantine currently used on mangoes imported into the United States is a hot water treatment. Hot water treatment has been used since the method was approved in 1987 and is the most cost-effective method.

All facilities that perform the hot water treatment must be approved by the Animal Plant Health Inspection Service (APHIS) prior to labeling the boxes and shipping the treated fruit to the United States. In addition to the label on the box, there is a number that represents the designated facility where the mangoes were hot water treated. In this example, the facility identification number is 351.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

Reusable Produce Bags + Reusable Bags This is the most important starting point because buying produce is the best thing you can do for yourself and for your family. However, if you are buying a variety of produce items each time you go to the store, that really adds up when it comes to using the plastic produce bags they provide in the produce department. There is no need for this. Since most people shop with reusable grocery bags at this point (if not, what are you waiting for?!) and carry them in their car, you can easily add reusable produce bags into the mix. There are so many different types of reusable produce bags to choose from, depending on the type of material and quality you prefer. I have tried many different types at this point, and to be honest, they all serve the same purpose: to get you to be less wasteful while buying as much produce as you would like! They do not need to be washed every time after you use them, but when you do wash them, you can just include them in with your towels or your “whites.” How to Get the Best Bang for Your Buck I often get asked about how to spend less when shopping for fresh produce, and to be honest, I always try to be as thrifty as possible. However, the one place where I do make exceptions to spend more than I would elsewhere is on food for my family and for myself because this is our investment into our long- term health. That does not mean that I shop at the most expensive grocers or that I buy the most expensive produce items, that just means that I make sure to buy enough so that we have enough produce to enjoy with all of our meals during the week. Some factors that you can consider to help you spend less while buying produce:

• Check weekly mailers – These still seem to be pretty popular. If these are a frequent reoccurrence in your mailbox, pay attention to them! Go through them and see where the best deals are on the food that you want to eat that week, and build your meal plans around those foods. • Have a plan – Do not shop hungry! Go to the grocery store with a plan for the week and buy according to the plan. If not, you might get carried away by hunger pains or buy more than you need and, therefore, spend more than you would like. • Shop in bulk and store accordingly – With this grocery guide, you will have the tools to optimize the storage of your produce items that you purchase to not only buy the best quality produce, but to be able to make it last as long as possible once you get it home. Also, if you have any bulk retailers near you, that gives you the opportunity to buy more produce than you can eat in the next few days (for cheaper) and store it properly so that none of it goes to waste. • Don’t forget about frozen produce! – If you enjoy eating certain produce items every once in a while, do not buy a fresh produce item knowing that a lot of it will go to waste. Buy either an individual pack or a mixed pack in the freezer section and heat it up to eat or blend it into a smoothie as you would like. That way, you are saving money and you are wasting less food.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

How to Wash Produce

The FDA (U.S. Food and Drug Administration) recommends washing fruits and vegetables with potable (drinkable) water. (They do not encourage the use of any other additive, such as soap, a produce rinse, vinegar, salt or any of the other methods that are proposed online.) Along with that, they suggest:

• Rubbing the produce between your hands while you wash it • Using a brush to wash the firmer fruits and vegetables Do You Need to Use Soap to Wash Fruits and Vegetables? No. Soap, detergent, produce wash, vinegar or any other cleaning method is not necessary and does not have a higher success rate than just using plain, potable water. If you are wondering about how produce is washed before it reaches the grocery store, anti-microbials are used at the facility level (packinghouse/processing operations). They are used in these cases to balance out the soil and field debris levels in the wash water from all of the harvested product brought in from the field. How to Wash Different Types of Fruits and Vegetables? The washing method should differ based on the fruit and vegetable being washed. Some examples include:

• Berries – When you buy them in clamshells, you can wash them directly in the clamshells by pouring water over the berries and the water will drain out the holes in the bottom of the clamshell. If not, you can use a colander or just put a few in your hands and place them under running water. • Stone/Pome Fruit – This includes whole pieces of fruit, such as apples, peaches and plums. These items can be placed under running water and just rubbed a bit with your hand to be cleaned. Something to consider with these pieces of fruit is that most of them have been washed (and sometimes waxed) during the packing process, so it is not like they are coming straight from the field. • Heads of Lettuce – Remove the outer leaves before washing. You can either wash the different leaves individually or cut them into chunks and let them soak for a little bit. If you are preparing a salad and wash more than what you will use at that time, you need to make sure to dry the lettuce before storing it in an airtight container in the refrigerator. • Potatoes – Potatoes need to be washed with water, but they should also be scrubbed clean with some sort of scrub brush before cooking. This same concept goes for melons too. • Avocados – Based on a recent study performed by the FDA that was done to test for pathogens on avocado skins, it is now recommended that you wash the exterior of your avocado prior to cutting into it. • Pre-Washed Salad Mixes – These are typically labeled as “triple-washed” or something of that sort. In this case, these mixes have been washed three times before being packed and shipped to the grocery store, and it is not necessary for you to re-wash the lettuce and other vegetables included in the mix.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items

When to Wash Fruits and Vegetables? The best time to wash fruits and vegetables is right before eating them. If you wash produce ahead of time, you are removing their outer cuticle layer (natural wax layer) that will cause them to lose water faster, while being stored. This is particularly obvious in berries that are washed prior to consumption and is the reason why berries do not go through any washing steps prior to reaching the grocery store, because it will have a direct negative result on the shelf-life of the berries. How to Store Fruits and Vegetables After Washing Them? Whether you are washing whole fruits and vegetables to eat later or to cut them into your meal prep (e.g., salad mix, fruit salad), they need to go into the refrigerator. They will last longer this way, and this will help to prevent any pathogenic growth/spread. When it comes to any produce item that has been cut, they should be placed into the refrigerator in an airtight container as soon as possible and only taken out to spoon out more of the mixture to eat and then placed back inside the refrigerator. If you are planning on freezing produce, you should wash and cut the fruits and vegetables and then place them into freezer bags. The only exception for that is if you are freezing bananas, then you just need to remove the peel and place them into the freezer bags.

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items How to Select & Store Fruits

Preferred Storage Commodity How to Select Common Issues to Look Out For Fridge Counter Apple Firmness (this will vary based on cultivar) Bruising, stem punctures X Apricot Skin color, firmness Bruising, Brown rot X (Ripe) X (Unripe)

Banana Skin color, green peduncle with a good Black spots, slits near the peduncle X

insertion Blackberry Firm, full black color Pathogen growth X

Blueberry Firm, full blue color Decay, damage X Cantaloupe Clean abscission at the stem or slip end, Discoloration, bruising, fruit that appears too X

straw color, raised netting, musky aroma green Cherry Firm, green stems Brown/shriveled stems, splitting, decay X

Citrus Firm Blue/green mold, skin pitting, puffiness X

Fig Soft (but not too soft) Underripe, over-ripe, mold X

Grape Firm, green stems (rachis), grapes firmly Shriveling at the stem end, brown stems X attached Kiwifruit Firmness Bruising, decay X (Ripe) X (Unripe)

Mango Slightly soft to the touch in the middle Bruising, pathogen growth X (Ripe) X (Unripe) portion Peach/Nectarine Firmness, full red/orange/yellow color No green on the skin, not too soft X (Ripe) .X (Unripe) Pear Firmness Bruising, blue/grey mold X (Ripe) X (Unripe)

Pineapple Bright green crown, yellow/golden tones Wrinkled skin, soft regions, mold X

Plum/Plumcot Skin color/firmness (depends on cultivar) Overripe fruit, brown rot X (Ripe) X (Ripe)

Pomegranate Consistent color, smoothness Dark or light spots, deep cracks, sunburn X

Strawberry Firm, uniform red color Grey mold, soft/mushy berries X

Watermelon Good yellow ground spot, feels heavy A poor ground spot, light in weight, sunburn X

Grocery Guide: How to Select, Store & Prepare 55 of Your Favorite Produce Items How to Select & Store Vegetables

Preferred Storage Commodity How to Select Common Issues to Look Out For Fridge Counter Pantry Artichoke Firm when squeezed, feel heavy for its Soft artichokes, insect damage X size Asparagus Firm with tightly closed spear tips Spear toughening, tip breakage X

Avocado Firm with a button on the stem Shriveling at the neck, shrinkage, bruising X (Ripe) X (Unripe)

Bell Pepper Firm, fresh stem, bright skin color Bruising, cracks, decay X

Broccoli Green color, compact heads Yellowed edges, brown spots X

Brussels Sprouts Bright green, tightly packed heads Yellowed/wilted leaves, insect damage X

Carrot Firm, fresh tops (if included) Dried or chapped looking, cracking X

Cauliflower White florets/crown, compact heads Creamy coloring or brown spots X

Celery Firm, overall green color, fresh tops Dried tops, insect damage holes, pithiness X

Cucumber Firm, durable Soft/bendy, soft tips/ends X

Lettuce Firm heads Wilted/limp leaves, brown ends on the tips X and/or white ribs, discoloration, mildew Mushroom Firm, uniform color Moist mushrooms X

Potato Firmness Greening, sprouting, decay X

Spinach Crisp, green leaves Wilting, wrinkling, brown or mushy leaves X

Sweet Potato Firm, dry, minimal scarring Shriveled ends, black spots, soft/mushy X product Tomato Uniform/shiny color, firm skin with a Pale color, mushy texture (you can tell this by X little give, heavy for their size gently squeezing the tomato), wrinkly skin