Many great items are coming into the market this month.

Asparagus from the Imperial Valley & Mexico.
This is a great prelude to the local crops that will begin next month. Prices are moderate ranging in the $2.00 to $3.00 per pound for conventional & 5.00-6.00 per pound for organic.  Spears should be green from tip to bottom.

White woody stalks are part of the package in some cases.  The best buys are at the stores selling just the tips. There is little waste and the whole spear can be used.

When tender the stalks can be diced up and used for soups and stir-fry dishes. We will get into asparagus in further detail next month when the local crops are harvested and sent into the market.

February is "Potato Lovers Month".

Big potato promotions on all varieties are usually offered in the stores.

Try different varieties like the Yukon Gold or Purple potatoes. Small baby sized red or yellow are great roasters or boilers- whole. They are usually marketed as "creamers".  A simple recipe is to brush them with olive oil, lay them out on a baking sheet, generously sprinkle rosemary, mildly sprinkle some good quality lemon pepper and bake in the oven at 350 degrees for a half hour or until you can smoothly stick a fork through them. I like to let them get crispy on the outside. This makes a great snack or addition to a meal.  Watch out! They are addicting.

If you like a crunchy thicker skin on your baked potato, Try my favorite varieties of russet potatoes, the Norkotah & the Norgold. These two varieties have a solid brown skin which are a few micrometers thicker than the more common Burbank russet.

According to the Washington State Potato Commission "you should never wrap potatoes in foil to speed up cooking times: it doesn't work and creates soggy spuds." Never leave potatoes in foil at room temperature either, botulism sets in fast. If you don't want crunchy skins then rub the spud with a little oil and it will keep the skin soft.

Baking Tips

Wash to remove dirt.

Pierce skins with a fork to prevent bursting while baking.

Place in a single layer on a baking sheet. (never stack potatoes).

Bake at 375 F for 50-55 minutes for a convection oven: 425 F for 50 – 60 minutes for a conventional oven.

Microwave

Wash but don't dry the potato.

Pierce, then wrap in microwave-safe paper towel to control moisture.

If baking several potatoes, place end to end in a circle, one inch apart.

See your microwave cooking booklet for cooking times.

Cutting the potato open with a knife flattens the surface, according to the Idaho Potato Board, they recommend instead, to pierce and open with a
fork or potato popper. Here are a few cutting techniques:

"Blossoming" Technique

Pierce the skin in the shape of a cross. Press the ends toward the center. The "meat" of the potato will "blossom" upward, becoming fluffier.

"Fork Splitting" Technique

Run the fork edge horizontally down the potato's length. Then open and fluff the "flesh" with the fork.

continued..

Potato Nutrition

Potatoes are very healthy for you and have the following nutritional value:

Calories	110
Sodium	10 milligrams
Protein	3 grams
Potassium	750 milligrams
Carbohydrate	23 grams
Dietary fiber	2.7 grams
Fat	0 grams
Cholesterol	0 grams
% USRDA
Protein	6%
Vitamin C	50%
Thiamin	8%
Riboflaven	2%
Niacin	10%
B6	15%
Folacin	8%
Phosphorus	8%
Magnesium	8%
Zinc	2%
Copper	8%
Pantothenic Acid	4%
Serving size – One medium, 5.3-oz potato.

* The Food and Drug Administration encourages the use of these nutrient values, researched by the Produce Marketing Association.

When picking potatoes in the store, look for firm full colored spuds. Avoid flabby, green or sprouting potatoes. Never cook a green potato & don't eat the sprouts – they can cause solanine poisoning

Other goodies this month include... Stir-Fry items such as Bok choy, Daikon radishes, Broccoli, Cauliflower, Asian Pears, eggplant. In celebration of Chinese New Year. Year of the Ram.

Blood Oranges
This distinct flavored orange was discovered in Spain in 1929. They called it Sanguinelli. It is the common orange in Europe especially Italy.Two varieties are most common in California The Moro and the Tarocco. The Tarocco is mild in color both on the surface and the interior, but very sweet. It has red veins inside but remains light in color. Hints of berry mixed with a mild but recognizable tartness make this a fabulous citrus experience. The Moro is deep blood red inside with a strong raspberry undertone.  Both varieties are easy to peel and have few seeds. Pick fruit that is heavy for it's size. This fruit normally has a fair give to it.

Star Fruit (carambola)
Native to  China & India the Star Fruit is grown in Florida. Named for it's star shape when cut across. It  is  oval with deep ribbed fins. It is  a shiny waxy thin skinned fruit that has a mild musky perfume flavor to it. It is neither sweet nor acidy and is usually used by chefs as a garnish. Star Fruit is best eaten half ripe and yellow. It makes a great addition to a winter fruit salad with pineapple, mango. oranges, strawberries, papaya & kiwi.  Star Fruit has a significant source of Vitamin C & one cup has about 35 calories. 

Fresh fruit from Chile... includes red, green, & black seedless grapes. Peaches, plums, nectarines and apricots. This year again, fruit from Chile that I have tasted has been incredibly good. The nectarines especially. A good buy on some decent fruit.

California Strawberries are excellent right now and supplies were expected to increase. However with the recent rain & cold snap the growers are picking to demand. This means berries with white shoulder. Hopefully it is temporary & the quality willget back on track. How about Chocolate dipped strawberries for your sweetheart on Valentine's Day? She/he will love you for it and it is good for you too!
The perfect way to complete your 5 a day after a long Valentines Day.

When going out to your favorite restaurant or just cooking a nice quiet dinner at home, don't forget to include plenty of fresh fruits and vegetables. In fact, The National Cancer Institute recommends that all Americans eat 5 - 9 servings of fresh fruits and vegetables every day!