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Potatoes are the world's fourth most frequently grown food crop (after rice, wheat, and maize). They contain complex carbohydrates, vitamins C and B6, iron, potassium, and trace minerals. Low in sodium and fat free, they also provide fiber (when the skin is eaten). Choose firm potatoes with few eyes and no green spots. Select starchy potatoes for mashing, baking, and deep frying, and choose waxy potatoes for salads and casseroles.

Store potatoes, without washing, in a cool, dry, dark area, preferably in a paper bag rather than the plastic bag you may have purchased them in. They should keep for at least a couple of weeks. To maximize nutrient content, serve them without peeling. Once cut, place potatoes in cold water to keep them from turning brown.

You can season potatoes with an array of spices, like caraway, celery seed, chervil, chives, coriander, dill, garlic, marjoram, mustard, nutmeg, oregano, paprika, parsley, rosemary, saffron, savory, tarragon, and thyme. Frontier's Dash O Dill is especially suited for potato salads, soups, and casseroles.


Excellent keepers, pumpkins provide a good dose of vitamin A and potassium. Choose unblemished pumpkins with the stems intact. The pumpkin should sound hollow when you tap on it, and feel firm, not soft.

The easiest way to cook a pumpkin is whole, in the oven. Prick holes to allow steam to escape, then bake for about an hour. Or cut off top, remove seeds and fibers, remove the flesh to bake, steam, or microwave. Purée the cooked pumpkin for use as a pie filling or in other baked products or soufflés. One pound of fresh pumpkin (in the shell) yields about 1 cup of cooked pumpkin. Cook about three pounds to serve four people.

Don't forget to roast the seeds (20 minutes at 350 degrees F should do it) for a treat high in vitamins, folic acid and iron.

Season pumpkin with allspice, cardamom, cinnamon, cloves, coriander, ginger, nutmeg, thyme. Also be sure to try Frontier Pumpkin Pie Spice blend in any recipe calling for pumpkin.


raspberries Raspberries are nutritional powerhouses. Valued for their antioxidant properties, they're an excellent source of manganese, vitamin C and fiber, and a good source of riboflavin, folate, niacin, magnesium, potassium, copper, and B vitamins. While they won't keep for long in the refrigerator (a day or two), raspberries freeze well. Simply wash them gently, then spread them in a single layer on a plate or tray and freeze. Once frozen, you can place them all in one container or plastic bag in the freezer.

Enhance the flavor of raspberries with allspice, cinnamon, cardamom, mint, nutmeg, orange peel, and/or vanilla.

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