Tender Profile | Bell Peppers

Bell peppers at River Berry Farm

Bell peppers at River Berry Farm

Botanical name/plant family: Capsicum annuum

Important practices: According to the Environmental Working Group, conventionally grown bell peppers contain high levels of pesticide residues - look for organically grown peppers!

Harvest season: Summer

Great source of: Vitamin B6, Vitamin C (Excellent source!!! 97% DV in green peppers, and near 300% in red)

Storage methods: Store bell peppers in a plastic bag in the crisper drawer of the refrigerator for 1-2 weeks.

Cooking methods: I am crisp and sweet raw, though I also am great pickled, stuffed, grilled, sauteed, and stir fried! Roast me and remove my seeds for a delicious addition to sandwiches and salads, or puree me with garbanzo beans and tahini to make a flavorful hummus.

World cuisines: Bell peppers are indigenous to South/Central America, but were brought back to Europe in the 1400s by Christopher Columbus and incorporated into cuisines worldwide.

Pairings: I have a very distinct sweet flavor, but that doesn’t mean that I don’t pair well with savory ingredients. Serve me with onions, beans, lean pork, steak, zucchini, basil, salmon, and more!


Fun Facts

  • Unlike other members of the Capsicum family, bell peppers do not contain capsaicin, the compound that provides the pungency and kick to spicier varieties of peppers such as Serrano and Jalapeño.

  • Peppers have genders! Those with 3 lobes on the bottom are female, while those with 4 are male. Female peppers are sweeter and have more seeds and are better eaten raw and in salads, while male peppers are less sweet and contain less seeds and are better stir fried or sauteed.

  • All peppers begin as green peppers. Yellow red, and purple peppers are simply more ripened and therefore sweeter!


Tender Profile | Corn

Harvesting corn at River Berry Farm in Fairfax, VT

Harvesting corn at River Berry Farm in Fairfax, VT



Botanical name/plant family: Zea mays


Important practices: Corn is considered to be a high risk for GMO crop, so we recommend purchasing organic (all plants grown using certitified organic practces are guaranteed to be non-GMO


Harvest season: For the sweetest kernels pick me in August!


Great source of: I am a rich source of Vitamin A, Vitamin B and Vitamin E as well as providing the necessary calories for a healthy metabolism


Storage methods: Keep corn in the husk, in the refrigerator! I will stay sweet and juicy for 2-3 days


Cooking methods: Cut raw into a salad; steam, boil or grill and eat right off the cob; or get a bit more adventurous with soups, veggie burgers, cornbread, and fritters!


World cuisines: Corn is commonly found in Mexican and Spanish food!


Pairings: Pair sweet corn with creamy soft cheeses, herbs like basil or cilantro and tomatoes for strong tastes of summer. Try matching with acidity like lime or onion, corn goes exceptionally well with fresh fish, red meat and beans!


Fun Fact:

  • An average cob of corn has 800 kernels in 16 rows, every cob of corn has an even number of rows.
  • The US is the largest maize producer in the world.
  • In the days of early settlers in North America, corn was so valuable that it was used as currency and traded for other products