Last week’s YOUR PRODUCE MAN’S PRODUCE PUZZZZLER still dealt with a famous Spring produce item: How many seeds are on a Strawberry? By the way, the seeds of most berries are in the flesh, but the seeds of the Strawberry are on the outside. There are a certain number of seeds on a Strawberry. Dr. Victor Voth, while working with UC Davis, developed virtually every variety of Strawberry that we enjoy today. He is known as “Mr. Strawberry” around the world. Ask Dr. Voth how many seeds are on a Strawberry. He’ll plainly reply, and without hesitation, “There are around 200 seeds on every Strawberry.” Since we are moving quickly into Spring produce, this week’s PIRANHA PRODUCE PUZZZZLER still deals with Strawberries: If it took one person one minute to pick one pint basket of Strawberries, how long would it take that one person to pick this year’s Strawberry crop in California? See next week’s Fresh Tips for the answer.

The lowly, but lovable Leek is more popular in Europe than in North America.

The Hebrews longed for the “ leeks and onions that grew along the Nile.”

LEEKS (Monday, March 22): They look like green onions on steroids. Looking like a giant scallion, the leek is related to both garlic and the onion even though its flavor and fragrance are milder and more subtle. In fact, get this: Garlic, leeks, chives, scallions, shallots, bulb onions, and asparagus are vegetables that are botanically lilies of the field. Because they're so sweet, leeks are often cooked and served as a side vegetable. It is a versatile vegetable that has not received the same appreciation in the United States as it has in Europe, where it is a favorite (France, Belgium, and the Netherlands are the world's leading producers). Your Produce Man aims to change that. It’s time to honor the lowly, lovable Leek. Like onions, leeks are most frequently used to add flavor to various dishes, particularly stews and soups (the most famous being vichyssoise, the classic cold potato and leek soup from France). Leeks have a milder and sweeter flavor than onions and a crunchy texture when cooked, making them a delicious side dish served on their own. Leeks are surprisingly nutritious, supplying more vitamins and minerals than an equal-sized serving of onions or scallions. Leeks date back to the early Bronze Age, around 4000 BC. It is said they were part of the diet of those who built the Egyptian pyramids. And Hippocrates, the father of medicine, prescribed the leek as a cure for nosebleeds. Remember when the Hebrews were set free from the Pharaoh of Egypt? After they had been in the desert a few months, they began longing once more for the “leeks and onions that grow along the Nile.” Leeks have been cultivated since at least 3000 BC, and they are native to the broad region stretching from Israel to India. The leek (Allium porrum) originated in Middle Asia, with secondary centers of development and distribution in Western Asia and the Mediterranean countries. The leek has been cultivated in Western Europe since the Middle Ages and found its way to North America with early settlers from Europe. It still is a more popular vegetable in Europe than in North America. Leeks have been around for a very long time. The ancient Romans were particularly fond of them. The first century cookbook, Roman Cookery of Apicius, includes 17 recipes for leeks. Among them are fabulous sounding dishes such as "leeks stewed with shell beans in white wine," "beets and leeks in raisin sauce," "leeks and celery poached with honey and pepper," and "leek sauce with pepper for braised meats." The Roman tradition continues all over Europe and the Middle East, where nearly every shopper's market basket contains a pound or more of leeks -- slender ones in spring and summer, fatter ones in fall and winter. The Roman Emperor Nero was said to eat pounds and pounds of Leeks every day, usually in soup, because he believed they improved the clarity his singing voice. The Roman legions along with Phoenician traders carried leeks with them to the British Isles. This casual act would unexpectedly elevate the humble leek to national status. Legend has it that in 640 AD, the Briton King Cadwallader was sorely pressed by invading Saxons. To distinguish themselves from the enemy, the Welsh soldiers wore leeks in their hats and subsequently gained a great victory over their enemies. Still today, Leeks are often associated with Wales. Since their victory over the Saxons, the Welsh have proudly eaten and worn the distinctive vegetable as a matter of national pride. Witness the tender scene in Shakespeare's Henry V when Fluellen turns to the victorious young King Hal: "Your majesty says very true: if your majesties is remembered of it, the Welshmen did good service in a garden where leeks did grow, wearing leeks in their Monmouth caps; which, your majesty know, to this hour is an honorable badge of the service; and I do believe your majesty takes no scorn to wear the leek upon Saint Tavy's day." (Act IV, Scene 7). Even today the leek is worn on a cap as the national "flower" of Wales on St. David's day, every March 1. It was St. David’s idea for the soldiers to wear the leek in battle. The French have long described leeks as "the asparagus of the poor," and it is fitting that one of her proudest chefs Louis Diat would create an internationally famous leek soup based on the "poor people" soup of his predecessor Parmentier. Vichyssoise, to the surprise of nearly everyone, was created on American shores at the turn of the century in New York City's Ritz Carlton Hotel. Chef Diat recalls in Cooking a la Ritz a hot soup of leeks and potatoes that his mother used to make: "But in summer, when the soup seemed to be too hot, we asked for milk with which to cool it. Many years later, it was this memory which gave me the inspiration to make the soup which I have named Creme Vichyssoise." Although leeks nearly disappeared from the tables of the gentry throughout northern Europe in the 16th and 17th centuries, they kept going strong in solid peasant fare. One of the less-known, but more delicious versions of champ is Leek Champ. ("Champ" is one of the best-loved ways of cooking potatoes in Ireland. Simply boil them, mash them with some boiled milk, and stir in a green vegetable such as scallions, chives, nettles, peas, or leeks. Serve the creamy, green-flecked mixture with a big knob of yellow butter melting in the center.)

Once trimmed, cut the Leek from top to bottom.

Separate each layer as you rinse it under cold running water.

To be extra sure the grit is gone, slice the Leeks for your recipe and set them in a bowl of water. Swish them around. Any left over grit will fall to the bottom.

LEEKS (Tuesday, March 23): While the white ends of scallions may be bulbous, those of leeks should be relatively straight and not exceed 1 1/2" in diameter--larger leeks are often tough and woody. Check each leek at both ends: The leaf tops should be fresh and green, while the white root end should show a firmly attached fringe of rootlets and several inches of unblemished skin, which will give very slightly to pressure. Avoid leeks with obvious signs of age or mishandling, such as wilted or torn greens or split or oversized bulbs. Some markets also carry baby leeks, which can be pencil thin and are more tender than medium-sized leeks. Leeks will keep for up to a week in the refrigerator. Store them loosely wrapped in plastic--this precaution not only helps them retain moisture, but also prevents their odor from spreading to other foods. As leeks grow taller in the fields, the farmer buries them to keep the bottom part white and to promote growth. Because of this, a lot of dirt can get trapped inside the leaves. There are a couple of ways to insure you don’t end up with a gritty mess in your finished dish. Trim the leeks only when ready to prepare them. Leeks often require careful cleaning because soil and grit collects between the layers of the broad overlapping leaves. Remove any withered or toughened outer leaves. Trim off the darkest portion of the green tops (the whole leek is edible, but the darker green portions have a stronger, less pleasant flavor). Trim the rootlets at the base, leaving a little still attached to hold the leeks together as you clean them. Slice the Leeks in half, from the top to the root end. Hold the Leeks under cold fast running water…with the root end higher than the leaf end. If the root end is lower, then the running water will simply lodge grit even deeper into the Leek. As you are rinsing, slide your thumb under each layer, gently lifting it, allowing the running water to do its job. There still may be a little grit and sand in the leeks so, cut the leeks as directed in the recipe and place the leeks in a bowl of lukewarm water. Swish the leeks around in the water and scoop them out. Any leftover dirt will simply settle to the bottom of the bowl. Leeks can quickly overcook, which turns them soft and slimy. Also, they continue to cook after they are removed from heat (unless you plunge them into cold water). If serving them hot, cook until just barely tender--you should be able to slightly pierce the base with the point of a sharp knife. Since cooking times vary, depending upon the size and age of the leeks, you will need to keep testing for doneness. Braising is a popular method for cooking leeks. Arrange leeks in a casserole dish or sauté pan, cover with liquid (2 to 3 cups of broth or water for eight leeks), bring to a boil, then partially cover and simmer until done. Reduce the liquid if necessary and pour over leeks. Cooking times: for whole, 10 to 30 minutes, depending on size; for chopped, about 10 minutes. Leeks are ideal in sauces, dressed vegetable dishes, soups, casseroles and stir-fries. With potatoes, they're the key ingredients in the classic chilled soup, vichyssoise. Leeks supply good amounts of these minerals:
· POTASSIUM – Muscle development, healthy heart muscles.
· PHOSPHORUS – Mental development and repair of the nervous system.
· SULFUR - Prevention of baldness and infection.
· CALCIUM - Metabolism and prevention of arthritis bone repair and development, aids digestion.
· SILICON – Growth of hair.
The Leek is classed as a mild onion and can be combined with a fresh garden salad of added to any cooked meal. Leeks supply good amounts of B group vitamins, especially Biotin – weight control and metabolism of fats and vitamin B6 – the vitality vitamin, Regular use of raw Leek and the occasional cooked Leek dish are valuable as a mild cleanser and for stimulating the pancreas and digestive juices. The Chlorine and Sulfur content of Leek promote cleansing of the bloodstream and lymphatic system. Leeks contain more than 90% natural mineral water and supply a fair amount of vitamin C when obtained fresh. If you’re still wondering about Leeks, remember this: Whatever onions can do, Leeks can do better.

Kiwifruit: The healthiest fruit grown on planet earth.

Sweet Potato: The healthiest vegetable grown on planet earth.

KIWIFRUIT, SWEET POTATO (Wednesday, March 24): March is National Nutrition Month, so with that in mind, it might be good to talk about the most nutritious fruit and vegetable grown on planet earth. The National Nutrition Month campaign reinforces the importance of nutrition as a key component of health, along with physical activity. Healthy eating helps you get the most out of life. A healthy lifestyle is the key to looking good, feeling great and being your best at work and play. It all starts with a healthy eating plan and these simple helps:
· Individual needs and preferences determine your personal food choices. Match your food choices to your lifestyle and individual requirements, choosing enough to achieve and maintain a healthy weight.
· Actively pursue variety. Expand your range of choices and explore new tastes, within and among food groups. Eating a wide variety of foods not only promotes optimal nutrition, it provides the pleasurable aspects of eating.
· Make moderation your goal – you decide how much and how often. Healthy eating doesn't mean feeling deprived or guilty. Look at the big picture; it's what you eat over several days – not just one day or one meal – that's important.
· Develop a personal fitness plan that fits your lifestyle. The key is to find a variety of activities you enjoy. You don't need expensive equipment or complicated fitness programs.
So what are the most nutritious fruit and vegetable? Well, the most nutrient dense fruit grown on planet earth today…is the Kiwifruit. More Vit. C than even an orange, and twice as much potassium as a banana. It’s a vitamin pill…with fuzz. The most nutritious vegetable happens to be former President Bill Clinton’s favorite vegetable…the Sweet Potato.

Once you have eaten peeled Asparagus, you’ll never eat another unpeeled spear again.

ASPARAGUS (Thursday, March 25): This is the official first week of Spring, and one of the most anticipated vegetables for Spring…is the tender spears of Asparagus. One of the things that most people don’t think of when it comes to Asparagus, is the peel them. That’s right. Peel your Asparagus. Any good chef trained in Austria or Germany or Switzerland will tell you, “You must peel your Asparagus.” You do it for a couple of reasons. First, you peel off the peel that contains “chlorphyll.” That’s the green part, and that part can add a little “bitter” or sharp flavor to your Asparagus, which is why sweet mayonnaise tastes so good on your Asparagus. It counteracts the bitter chlorophyll. Second, by peeling your Asparagus, it helps the spear to cook more evenly with the tip. Otherwise, you end up with perfectly done spears, but overdone tips. Or you could end up with perfectly done tips, and undercooked spears. Peeling the spears eliminates this problem. Besides, once you taste an Asparagus that has been peeled, you will never ever in a million years eat another spear unpeeled. It’s really that good. Now, to peel your Asparagus is simple. First, cut off the very bottom of the spear, the white part. Now, lay the spear on a hard surface, like your cutting board or the counter top. Take a vegetable peeler, and while holding the spear down by the tip, start peeling the spear with a somewhat fast back and forth motion, starting just about ½” to an 1” below the tip. After you have peeled a few, you’ll quickly get used to the feel, and can easily guage how firm to press your peeler.

It’s Artichoke Season, so it’s time to learn how to prepare an Artichoke.

About 2/3 of the year’s supply of Artichokes are harvested from March to May.

After rinsing your Artichoke, the second step in preparing your Artichoke is to peel off the bottom tier of leaves.

After taking your kitchen sheers to snip off the tip of each leaf, the fourth step in preparing Artichokes is to cut off the very top of your Artichoke.

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