February’s Fresh Picks: Celebrating History, Health, and Flavor

The second month of the Julian calendar year is a time to celebrate and honor the achievements, contributions, and rich history of the African American community. We tend to forget or may not be aware of many culinary techniques and foods we consume today that were brought from Africa or created by enslaved people out of necessity. What would Southern cuisine be without blackeyed peas, collards, okra, Carolina rice, and sweet potato, to name a few? So, this month, in recognition of Black History Month, we’re highlighting a selection of Melissa’s vegetables that were introduced to the United States or gained prominence through the influence of African culture.

While collard greens are not native to Africa, the Southern method of preparing this Mediterranean vegetable originates from African culinary traditions. Collard greens, vegetable tops and other scraps from plantation kitchens were often given to enslaved individuals. Using their resourcefulness, they combined these ingredients with ham hocks, pig’s feet, or other available cuts and braised them slowly until the greens were tender, creating a rich and flavorful broth known as potlikker. Who knew this would be a nutritionally packed popular meal today?

Melissa’s Organic Collard Greens are USDA Certified Organic, as are all the roughly 400 organic items we offer throughout the seasons. Select collards with full, fresh leaves with no tears, mold, or wilt—Refrigerate, unwashed in a plastic bag for up to one week. To prepare, remove the stem and wash the large leaves in running water. Feel free to cut the leaf before washing. Pat dry and use as the recipe directs. Collards are true Southern comfort food. Because of their hearty texture, collards are best braised to tenderize and remove bitterness. P.S.  Don’t forget to dunk your cornbread in the potlikker! Available year-round. Product of USA. 

Always ready to use in planned or impromptu meals, Melissa’s Steamed Black-eyed Peas is one of many ready-to-use ingredients in our steamed line. Some consumers even pack them in their camping gear, as all our steamed products are vacuum-sealed and shelf-stable. Often considered a form of good luck and a symbol of wealth, blackeyed peas are a source of fiber, protein, calcium, and other nutrients. Legumes and beans are a source of satiety or a feeling of fullness, so you may not snack as much between meals.  Add blackeyed peas to make classic Hoppin’ John salad as a ‘salsa’ or snack, or add it to organic collards and a ham bone or vegetable soup at the last minute. Don’t forget the cornbread!  Whether you eat them for good luck, wealth, or simply because they’re yummy, you’ll always have a healthier, ready-to-use ingredient in your fridge or pantry. Located in the refrigerated section of your local grocer’s produce section, because they are vacuum sealed, Melissa’s Steamed Blackeyed Peas are also shelf stable up to the use by date stamp. Available year-round. Product of France. Contains gluten (grown on wheat stalks).

Many consumers wonder what the difference is between a sweet potato and a yam, as the words seem to be used interchangeably. Botanically, sweet potato varieties are members of the morning glory family, and yams are members of the lily family.  Yams are indigenous to Africa, generally very large, hairy, and have bark-like skin. True yams MUST BE COOKED. When raw, yams have brittle flesh similar to raw yuca and taro and were a staple in the African diet. However, when enslaved people were brought to North America, yams were not grown in the U.S., and the closest root vegetable resembling yams was sweet potatoes. The confusion across the country is widespread, and labeling per USDA requires stating the actual contents. Therefore, products labeled as yams that are really sweet potatoes (canned or fresh) are required to note “sweet potato” on the label.   

Select sweet potatoes that are heavy for their size and show no signs of ‘eyes,’ cuts, mold, or soft spots.  Sweet potatoes have a pointed end, with skin that may be reddish, purple, or creamy white, depending on the variety. The common varieties have orange flesh and red skin, while others may have purple, creamy, or white flesh. Store them in a ventilated area at room temperature, away from onions, potatoes, garlic, and moisture. Do not refrigerate raw. Scrub the edible skin before preparation or peeling. Sweet potatoes may be microwaved, steamed, baked, roasted, puréed, fried, or sautéed. Once cooked, keep refrigerated and consume within five days. Available year-round. Product of USA-CA. 

This multi-purpose fruit (yes, it has seeds, so it is botanically a fruit) is not everyone’s favorite, but if you were aware of its uses and history, it very easily could be yours. Many verbal stories have been told of enslaved women hiding okra seeds in their hair to plant them in their new ‘home.’ A staple in Southern cuisine, okra thickens soups and sauces and provides nutritional fiber. The pectin that is released from okra occurs when the fruit is overcooked. But if this fruit is lightly coated with egg and dipped in seasoned cornmeal, then quickly fried, oh my! Or added to a pot of soup for a chilly night, this high-calcium fruit performs double duty, warming the soul and strengthening one’s bones. Select okra that is bright in color and plump, not dried out. Ends should not show shrivel. They should snap, just like a green bean when broken in half (don’t let the produce manager see you do this). Refrigerate unwashed, untrimmed okra in a paper bag for up to 5 days. To prepare, rinse okra in running cool water, then trim the dried end of the stem. Continue as your recipe directs. Raw okra may be washed, cut into half-inch pieces and frozen in airtight containers up to 6 months. Frozen okra is best prepared cooked. Available year-round. Product of USA or Mexico. 

Love is in the air, whether as friends, couples, or family. We all want those we care about to have good health, and February is one of the months where health is indirectly a focus. Enjoy the list of tasty and healthy foods. And by the way, to show you care, let your loved one know the benefits of consuming such ingredients.

Did you know green and purple asparagus are grown in sandy soil in sunlight to activate (photosynthesis) chlorophyll, and white asparagus is grown in the dark or under mounds of soil to prevent chlorophyll activation? Asparagus, regardless of color, is known as an aphrodisiac. Asparagus is a nutrient-dense vegetable and a good source of dietary fiber, which supports digestive health, and folate, an essential nutrient that supports healthy fetal development.

Select asparagus that appears fresh, with no mushy tips and no discolored, wilted, or shriveled spears. They characteristically contain lots of water, so look at the bottom of the bunch to see if the stalks are dry or moist. There is constant debate as to which size tastes best. It’s personal preference, but the fatter stems will have grassier flavor, are generally more tender, and have less skin per bite. This grassy but mild veg may be consumed raw, roasted, blanched, grilled, steamed, or even pickled. It pairs well with just about every cooking ingredient and cuisine: grains, all animal proteins, cream sauces, chili pepper, herbs, citrus, sweet, etc., and is considered best paired with chardonnay wine.  

Asparagus may be stored under refrigeration, unwashed and wrapped loosely in a plastic bag for up to 4 days. Simply remember to rinse well under running water before trimming off the bottom 2-3 inches.  Some chefs will take the extra step, once trimmed, using a veggie peeler to remove the bottom four inches of skin. Consume prepared asparagus within three to five days. Do not freeze. Available year-round. Product of USA, or Peru.

Crisp and crunchy with smooth, edible skin and seeds, Melissa’s Organic Mini Cucumbers are USDA Certified Organic. Cucumbers are a hydrating snack and a natural source of vitamin C, which supports energy metabolism, healthy blood circulation, and a well-functioning immune system as part of a balanced diet. Mini Cucumbers are a great addition to cold salads from pasta, lettuce, and rice or added to tabouli, salsas and creamy tzatziki. They’re just the right length for slicing lengthwise and adding to veggie or meat sammies. Believe it or not, cucumbers are relatives of zucchini and summer squashes, so you can, in a pinch, use them in the same manner, skin on. Cukes pair well with tomatoes, carrots, and other root vegetables, variety lettuces, seafood, and noodles; they’re also a classic on veggie grazing boards.  

Select Organic Mini Cucumbers that appear firm and dry with no soft spots, nicks or cuts.  Store unwashed cukes wrapped in paper towel and place in plastic bag in crisper drawer up to five days. Do not freeze. Available year-round. Product of Mexico.  

Seeing fresh chard in a garden, with their beautifully furled leaves and colorful stems can inspire one to cook healthfully that night, adding them into soups, simply sautéed with garlic and olive oil as a side, chopped and folded into pasta, quiche or breakfast eggs. Chard is a natural source of vitamin K, which supports bone health and plays a role in healthy blood circulation and clotting. Don’t forget to include the crisp, mildly flavored stems, which may also be consumed fresh or cooked. The leaves, like spinach, will cook down, so please keep this in mind when preparing a dish. One bunch of chard, whether white, red, or rainbow, generally serves two to three persons as a side dish.  

Select fresh chard of any variety with full leaves and stiff stems, avoiding tears and dark spots on leaves. Refrigerate, unwashed, in a plastic bag and place in the crisper drawer for up to 3 days. To prepare, cut away leaf from stem or grasp at bottom of leaf and run hand up, shearing the leaf from its stem.  Rinse leaves well under cool running water or in a colander. Under cool running water or in a bowl, use a brush and light hand to clean ribs or stems as you would celery. Spin or pat dry and continue with your recipe. Chard will turn mushy if frozen alone. It is best added to a cooked soup or sauce if choosing to do so. Available year-round. Product of USA.  

In 2025, you don’t want to just look good on the outside; you want to feel great inside with healthy bones and a healthy brain! Melissa’s Hearts of Palm can help whether you follow a vegan, vegetarian, or omnivorous regimen because they are from a sustainably grown palm plant source, fat-free, a source of fiber, and gluten-free! Regardless of which form one chooses, this vegetable has an asparagus texture and mild artichoke heart flavor. Also, all of Melissa’s Hearts of Palm selections are sustainably grown in Costa Rica or Ecuador. For use, simply open the package or jar, rinse off the palm and pat or strain well. Bon Appetit!

When you feel like rice but don’t want the higher carbs, this is great for ‘riced’ salads and bowls, risotto or arancini, blend with leftover mixed veggies, added to stuffings, or just sauté with a bit of plant fat and Melissa’s Tuscan Grinder. Located in the natural or produce salad section, this item can be stored in a cool, dry pantry and consumed by the best-buy date. Refrigerate after opening.  Available year-round. Product of Ecuador. 

Unlike conventional pasta that can turn firm and brittle, not to mention loaded with carbs, palm pasta remains flexible yet retains its al dente texture. Pasta doesn’t have to be Italian cuisine either, as noodles signify long life in many Asian cultures, so why not incorporate palm pasta in udon or ramen, faux pad Thai, japchae (don’t forget Melissa’s Costa Azul), chow mein (reduce the bean sprouts), and pancit, to name a few.  

Batons, sticks, or whatever you’d like to call them, are approximately four-inch pieces of palm that are fun to dip in egg or egg substitute, then bread crumbs and air fry as ‘mozzarella’ sticks or crudités. Or cut them into rounds and toss in a salad or soup. Rough chop and use as faux lobster or crab for ‘cakes’ or fill ravioli or wontons. 

Also known as celeriac, Celery Root is a common vegetable in European countries. It is a different seed than the standard celery stalks sold here in the United States. Celery Root is a creamy white, knobby, round ball with hairy roots and long, thin stalks of celery as tops. A nutritious, low-carb substitute for potatoes, celeriac or celery root is packed with vitamins, fiber, antioxidants and minerals. It is best to consume raw to retain all the nutrients, but it is still nutritious if sautéed or steamed.  

Select celery root with firm, not spongy- bulbs, no soft or brown spots, and crisp stalks, if any. Try to select a ball with as few roots as possible; they will be trimmed off in preparation. Add peeled celeriac to salads, grate and add to hashbrowns, latkes or slaws, or into large chunks as a nutritious addition to a soup pot. Steam cubed celery root to just tender, then mash with a few potatoes, or make a hearty cream soup! Refrigerate in a plastic bag up to one week. Do not freeze unless cooked as a soup or sauce.  It may separate upon thawing but can come back to life if a bit of fat or cream is added while reheating.  Do not boil. Available mostly year-round. Product of USA or Netherlands.

Very popular in Eastern Europe, this cold crop root veggie is a tasty, hot, sharp radish. The skin is dark black or brown in color, and its physical appearance is elongated or turnip-shaped depending on variety.  During the Middle Ages, cold crops such as radishes were vital for human survival in long winter months and are an excellent source of Vitamin C, and many other vitamins and minerals.

Select radishes heavy for their size, and firm, with no cuts or mold. If with tops, the tops are edible once washed well. Refrigerate radishes with or without tops, unwashed, in a plastic bag for up to one week. Wash well in cool water, then pat dry and serve raw, thinly sliced, or thicker if cooking as batons, rounds, wedges, or shredded. Available Year Round. Product of USA.