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Arugula:
Also called rocket, roquette, rugula and rucola, arugula is a bitterish, aromatic salad green with a peppery mustard flavor. Though it has long been extremely popular with Italians, American palates often find its flavor too assertive. Arugula is very perishable and should be tightly wrapped in a plastic bag and refrigerated. Arugula makes a lively addition to salads, soups and sautéed vegetable dishes. It’s a rich source of iron as well as vitamins A and C.
- Tomato & Arugula Toasts
- Prosciutto & Arugula Pizza
- Wild Arugula Salad with Garlic Croutons, Shaved Parmesan, and Lemon
Beets:
Commonly known as the garden beet , this firm, round root vegetable has leafy green tops, which are also edible and highly nutritious. Small or medium beets are generally more tender than large ones. Because they leach moisture from the bulb, greens should be removed as soon as you get them home. Leave about 1 inch of the stem attached to prevent loss of nutrients and color during cooking. Store beets in a plastic bag in the refrigerator for up to 3 weeks. Just before cooking, wash beets gently so as not to pierce the thin skin, which could cause nutrient and color loss. Peel beets after they’ve been cooked.
Broccoli:
The name comes from the Italian word for “cabbage sprout” and indeed, broccoli is a relative of cabbage, Brussels sprouts and cauliflower. This deep emerald-green vegetable (which sometimes has a purple tinge) comes in tight clusters of tiny buds that sit on stout, edible stems. Refrigerate unwashed, in an airtight bag, for up to 4 days. If the stalks are tough, peel before cooking. Broccoli is an excellent source of vitamins A and C, as well as riboflavin, calcium and iron.
Brussel Sprouts:
Said to have been cultivated in 16th-century Belgium, Brussels sprouts are a member of the cabbage family and, indeed, resemble tiny cabbage heads. Many rows of sprouts grow on a single long stalk. They range from 1 to 1 1/2 inches in diameter; the smaller sprouts are more tender. Store unwashed sprouts in an airtight plastic bag in the refrigerator up to 3 days; longer than that and sprouts will develop a strong flavor. Brussels sprouts, are high in vitamins A and C, and are a fair source of iron.
Cabbage:
The word cabbage is a derivation of the French word caboche , a colloquial term for “head.” The cabbage family — of which Brussels sprouts, broccoli, cauliflower and kale are all members — is wide and varied. Cabbage itself comes in many forms — the shapes can be flat, conical or round, the heads compact or loose, and the leaves curly or plain. Cabbage may be refrigerated, tightly wrapped, for several weeks. It can be cooked in a variety of ways or eaten raw, as in slaw. Cabbage, a cruciferous vegetable, contains a good amount of vitamin C and some vitamin A.
Carrots:
This member of the parsley family has lacy green foliage and long, slender, edible orange roots. Carrots have been renowned for over 2,000 years for their health-giving properties and high vitamin A content. The best carrots are young and slender. Tiny baby carrots are very tender but, because of their lack of maturity, not as flavorful as their full-grown siblings. Remove carrot greenery as soon as possible because it robs the roots of moisture and vitamins. Store carrots in a plastic bag in the refrigerator’s vegetable bin. Avoid storing them near apples, which emit ethylene gas that can give carrots a bitter taste. If carrots have become limp, recrisp them in a bowl of ice water. Carrots may be eaten raw or cooked in almost any manner imaginable.
Celeraic:
This rather ugly, knobby, brown vegetable is actually the root of a special celery cultivated specifically for its root. It’s also called celery root and celery knob . Celeriac tastes like a cross between a strong celery and parsley. Refrigerate the root in a plastic bag for 7 to 10 days. Celeriac can be eaten raw or cooked. Before using, peel and soak briefly in water with lemon juice or vinegar to prevent discoloration. To eat raw, grate or shred celeriac and use in salads. Cooked, it’s wonderful in soups, stews and purees. It can also be boiled, braised, sautéed and baked. Celeriac contains small amounts of vitamin B, calcium and iron.
Celery:
Before the sixteenth century, celery was used exclusively as a medicinal herb. Now it’s become one of the most popular vegetables of the Western world. Celery grows in bunches that consist of leaved ribs surrounding the tender, choice heart. Store celery in a plastic bag in the refrigerator up to two weeks. Leave the ribs attached to the stalk until ready to use. Celery should be well washed and trimmed of leaves and at the base. Reserve the leaves for soups and salads. Celery is usually eaten raw, but is delicious cooked in soups, stews and casseroles.
Chard:
Also referred to as Swiss chard , this member of the beet family is grown for its crinkly green leaves and silvery, celerylike stalks. The variety with dark green leaves and reddish stalks (sometimes referred to as rhubarb chard ) has a stronger flavor than that with lighter leaves and stalks. There’s also a ruby chard , which has a bright red stalk and a deep red (tinged with green) leaf. Chard is available year-round but best during the summer. Choose it for its tender greens and crisp stalks. Store, wrapped in a plastic bag, in the refrigerator for up to 3 days. The greens can be prepared like spinach, the stalks like asparagus. Chard is a good source of vitamins A and C, as well as iron.
Chinese Cabbage:
The heading “Chinese cabbage” is confusing, at best. Also called Napa cabbage, hakusai, celery cabbage, wong bok and Peking cabbage , just to name a few. Chinese cabbage has crinkly, thickly veined leaves that are cream-colored with celadon green tips. Unlike the strong-flavored waxy leaves on round heads of cabbage, these are thin, crisp and delicately mild. Refrigerate, tightly wrapped, up to 3 days. Use raw, or sauté, bake or braise. Chinese cabbage is a good source of vitamin A, folic acid and potassium.
Cucumber:
Believed to have originated in either India or Thailand, the cucumber has been cultivated for thousands of years. This long, cylindrical, green-skinned fruit of the gourd family has edible seeds surrounded by a mild, crisp flesh. The thin skin, unless waxed, does not require peeling. Cucumbers are usually eaten raw, as in salads. The smaller cucumber varieties are used for pickles. As a cucumber matures, the seeds grow larger and more bitter. Therefore, the seeds of an older cucumber should be removed before it’s used. Store whole cucumbers, unwashed, in a plastic bag in the refrigerator up to 10 days. Wash thoroughly just before using. Cut cucumbers can be refrigerated, tightly wrapped, for up to 5 days.
Dandelions Greens:
The name dandelion comes from the French dent de lion , meaning “lion’s tooth,” a reference to the jagged-edged leaves of this noteworthy weed that grows both wild and cultivated. The bright green leaves have a slightly bitter, tangy flavor that adds interest to salads. They can also be cooked like spinach. The roots can be eaten as vegetables or roasted and ground to make root “coffee.” Though they’re available until winter in some states, the best, most tender dandelion greens are found in early spring, before the plant begins to flower. Refrigerate, tightly wrapped in a plastic bag, up to 5 days. Wash thoroughly before using. Dandelion greens are an excellent source of vitamin A, iron and calcium.
Daikon Radish:
From the Japanese words dai (large) and kon (root), this vegetable is in fact a large Asian radish with a sweet, fresh flavor. The daikon’s flesh is crisp, juicy and white, while the skin can be either creamy white or black. It can range from 6 to 15 inches in length with an average diameter of 2 to 3 inches. Some exceptional daikon are as fat as a football. Choose those that are firm and unwrinkled. Refrigerate, wrapped in a plastic bag, up to a week. Daikon radishes are used raw in salads, shredded as a garnish or cooked in a variety of ways, such as in a stir-fry.
Eggplant:
Because the eggplant is a member of the nightshade family, it’s related to the potato and tomato. Though commonly thought of as a vegetable, eggplant is actually a fruit . . . specifically a berry. There are many varieties of this delicious food, ranging in color from rich purple to white, in length from 2 to 12 inches and in shape from oblong to round. Eggplants become bitter with age and are very perishable. They should be stored in a cool, dry place and used within a day or two of purchase. If longer storage is necessary, place the eggplant in the refrigerator vegetable drawer. When young, the skin of most eggplants is deliciously edible; older eggplants should be peeled. Since the flesh discolors rapidly, an eggplant should be cut just before using. Bitter, overripe fruit can benefit by the ancient method of salting both halves and weighting them for 20 minutes before rinsing; the salt helps eliminate some of the acrid taste. Eggplant can be prepared in a variety of ways including baking, broiling and frying. It does, however, have spongelike capacity to soak up oil so it should be well coated with a batter or crumb mixture to inhibit fat absorption.
Escarole:
Has broad, slightly curved, pale green leaves with a milder flavor than either Belgian or curly endive. Both curly endive and escarole are available year-round, with the peak season from June through October. They should be selected for their fresh, crisp texture; avoid heads with discoloration or insect damage. Store curly endive and escarole, tightly wrapped, in the refrigerator for up to 3 days. They’re both used mainly in salads, but can also be briefly cooked and eaten as a vegetable or in soups.
Fennel:
There are two main types of this aromatic plant, both with pale green, celerylike stems and bright green, feathery foliage. Florence fennel, also called finocchio, is cultivated throughout the Mediterranean and in the United States. It has a broad, bulbous base that’s treated like a vegetable. Both the base and stems can be eaten raw in salads or cooked in a variety of methods such as braising, sautéing or in soups. The fragrant, graceful greenery can be used as a garnish or snipped like dill and used for a last-minute flavor enhancer. The flavor of fennel is sweeter and more delicate than anise and, when cooked, becomes even lighter and more elusive than in its raw state. Refrigerate, tightly wrapped in a plastic bag, up to 5 days. Fennel is rich in vitamin A and contains a fair amount of calcium, phosphorus and potassium.
Green Beans:
The green bean has a long, slender green pod with small seeds inside. The entire pod is edible. It’s also called string bean (because of the fibrous string — now bred out of the species — that used to run down the pod’s seam) and snap bean (for the sound the bean makes when broken in half). The wax bean is a pale yellow variety of green bean. Green beans are available year-round, with a peak season of May to October. Store in the refrigerator, tightly wrapped in a plastic bag, for up to 5 days. Cook gently by steaming or simmering just until tender-crisp. Green beans have a fair amount of vitamins A and C.
Kale:
This attractive, nonheading member of the cabbage family has been cultivated for over 2,000 years. Though it grows in warm climates, it’s happiest in colder climes where for centuries its high vitamin content has made it particularly popular with northern Europeans. Kale has a mild, cabbagey flavor and comes in many varieties and colors. Most kale is easily identified by its frilly leaves arranged in a loose bouquet formation. The color of the leaves of the varieties most commonly available in the United States is deep green variously tinged with shades of blue or purple. Store in the coldest section of the refrigerator no longer than 2 or 3 days. After that, the flavor of kale becomes quite strong and the leaves limp. Because the center stalk is tough, it should be removed before the kale is used. Kale may be prepared in any way suitable for spinach and small amounts make a nice addition to salads. Kale provides ample amounts of vitamins A and C, folic acid, calcium and iron.
Kohlrabi:
This vegetable is a member of the turnip family and, for that reason, is also called cabbage turnip . Like the turnip, both its purple-tinged, white bulblike stem and its greens are edible. The kohlrabi bulb tastes like a mild, sweet turnip. It’s available from midspring to midfall. Those under 3 inches in diameter are the most tender. Store tightly wrapped up to 4 days in the refrigerator. Kohlrabi’s best steamed, but can also be added to soups and stews as well as used in stir fries. It’s rich in potassium and vitamin C.
Leeks:
Native to the Mediterranean countries, the leek has been prized by gourmets for thousands of years. Nero believed leeks would improve his singing voice and is said to have eaten prodigious quantities to that end. In the sixth century A.D., the Welsh made leeks their national symbol because they were convinced that the leeks they wore on their helmets to distinguish them from their enemies strengthened them and helped them win wars. Leeks still hold a flavorful spotlight in today’s cuisine. Looking like a giant scallion, the leek is related to both the garlic and the onion, though its flavor and fragrance are milder and more subtle. It has a thick, white stalk that’s cylindrical in shape and has a slightly bulbous root end. The broad, flat, dark green leaves wrap tightly around each other like a rolled newspaper. The smaller the leek, the more tender it will be. Refrigerate leeks in a plastic bag up to 5 days. Before using, trim rootlets and leaf ends. Slit the leeks from top to bottom and wash thoroughly to remove all the dirt trapped between the leaf layers. Leeks can be cooked whole as a vegetable or chopped and used in salads, soups and a multitude of other dishes.
Pac Choi:
Also called Chinese white cabbage, pak choy, pak choi and white mustard cabbage, bok choy is a mild, versatile vegetable with crunchy white stalks and tender, dark green leaves. It resembles a bunch of wide-stalked celery with long, full leaves. Choose bunches with firm, white stalks topped with crisp, green leaves. Bok choy is available year-round in most supermarkets and should be refrigerated airtight for no more than 3 to 4 days. It can be used raw in salads, in a stir fry or as a cooked vegetable.
Parsnip:
Europeans brought the parsnip to the United States in the early 1600s but this creamy-white root has never become an American favorite. The first frost of the year converts the parsnip’s starch to sugar and gives it a pleasantly sweet flavor. Fresh parsnips are available year-round with the peak period during fall and winter. They can be refrigerated in a plastic bag for up to 2 weeks. Parsnips are suitable for almost any method of cooking including baking, boiling, sautéing and steaming. They’re often boiled, then mashed like potatoes. Parsnips contain small amounts of iron and vitamin C.
Peppers:
In the United States, the term “sweet pepper” encompasses a wide variety of mild peppers that belong to the Capsicum family. Both sweet and hot peppers are native to tropical areas of the Western Hemisphere and were brought back by Christopher Columbus to his homeland where they quickly found their way into Spanish cuisine. Sweet peppers can range in color from pale to dark green, from yellow to orange to red, and from purple to brown to black. Their color can be solid or variegated. Their usually juicy flesh can be thick or thin and the flavors can range from bland to sweet to bittersweet. The best known sweet peppers are the bell peppers, so-named for their rather bell-like shape. They have a mild, sweet flavor and crisp, exceedingly juicy flesh. When young, the majority of bell peppers are a rich, bright green, but there are also yellow, orange, purple, red and brown bell peppers. The red bells are simply vine-ripened green bell peppers that, because they’ve ripened longer, are very sweet. Bell peppers are excellent for stuffing with a variety of fillings. Store peppers in a plastic bag in the refrigerator for up to a week. Sweet peppers are used raw in salads and as part of a vegetable platter served with various dips. In cooking, they find their way into a variety of dishes and can be sautéed, baked, grilled, braised and steamed. Sweet peppers are an excellent source of vitamin C and contain fair amounts of vitamin A and small amounts of calcium, phosphorus, iron, thiamine, riboflavin and niacin.
Potatoes:
The ancient Incas were cultivating this humble tuber thousands of years ago. The potato was not readily accepted in Europe, however, because it was known to be a member of the nightshade family (as are the tomato and eggplant) and therefore thought to be poisonous. In the 16th century, Sir Walter Raleigh was instrumental in debunking the poisonous potato superstition when he planted them on property he owned in Ireland. The Irish knew a good thing when they saw it and a hundred years later were growing and consuming the potato in great quantities. Today, hundreds of varieties of this popular vegetable are grown around the world. In America, the potato can be divided into four basic categories: russet, long white, round white and round red. The russet Burbank potato (also simply called russet and Idaho ) is long, slightly rounded and has a brown, rough skin and numerous eyes. Its low moisture and high starch content not only give it superior baking qualities but also make it excellent for FRENCH FRIES. The thumb-sized baby long whites are called finger potatoes. The medium-size round white and round red potatoes are also commonly referred to as boiling potatoes . They’re almost identical except that the round white has a freckled brown skin and the round red a reddish-brown coat. They both have a waxy flesh that contains less starch and more moisture than the russet and long white. This makes them better suited for boiling (they’re both commonly used to make mashed potatoes) than for baking. They’re also good for roasting and frying. Yukon gold potatoes have a skin and flesh that ranges from buttery yellow to golden. These boiling potatoes have a moist, almost succulent texture and make excellent mashed potatoes. New potatoes are simply young potatoes (any variety). They haven’t had time to convert their sugar fully into starch and consequently have a crisp, waxy texture and thin, undeveloped wispy skins. New potatoes are small enough to cook whole and are excellent boiled or pan-roasted. Because they retain their shape after being cooked and cut, new potatoes are particularly suited for use in potato salad. Store potatoes in a cool, dark, well-ventilated place for up to 2 weeks. New potatoes should be used within 3 days of purchase. Refrigerating potatoes causes them to become quite sweet and to turn dark when cooked. Warm temperatures encourage sprouting and shriveling. Potatoes are probably the most versatile vegetable in the world and can be cooked in any way imaginable. Potatoes are not at all hard on the waistline (a 6-ounce potato contains only about 120 calories) and pack a nutritional punch. They’re low in sodium, high in potassium and an important source of complex carbohydrates and vitamins C and B-6, as well as a storehouse of minerals.
Rutabaga:
This cabbage-family root vegetable resembles a large (3 to 5 inches in diameter) TURNIP and, in fact, is thought to be a cross between cabbage and turnip. The name comes from the Swedish rotabagge , which is why this vegetable is also called a Swede or Swedish turnip . Rutabagas have a thin, pale yellow skin and a slightly sweet, firm flesh of the same color. There is also a white variety but it is not generally commercially available. Rutabagas can be refrigerated in a plastic bag for up to 2 weeks. They may be prepared in any way suitable for turnips. Rutabagas contain small amounts of vitamins A and C.
Spinach:
Originating in the Middle East, spinach was being grown in Spain during the 8th century, and the Spaniards are the ones who eventually brought it to the United States. Popeye’s addiction to this “power-packed” vegetable comes from the fact that it’s a rich source of iron as well as of vitamins A and C. Refrigerate in a plastic bag for up to 3 days. Spinach may be used raw in salads, or cooked (usually by boiling or sautéing) and used as a vegetable or as part of a dish. Many dishes that use spinach as an integral ingredient are appended with the phrase À LA FLORENTINE.
Summer Squash/Zucchini: The fruit of various members of the gourd family native to the Western Hemisphere. There is evidence of squash being eaten in Mexico as far back as 5500 B.C., and in South America over 2,000 years ago. Squash varies widely in size, shape and color. Summer squash have thin, edible skins and soft seeds. The tender flesh has a high water content, a mild flavor and doesn’t require long cooking. The most widely available varieties of summer squash are CROOKNECK, PATTYPAN and ZUCCHINI. Summer squash is best from early through late summer, although some varieties are available year-round in certain regions. Select the smaller specimens with bright-colored skin free of spots and bruises. Summer squash is very perishable and should be refrigerated in a plastic bag for no more than 5 days. It can be prepared by a variety of methods including steaming, baking, sautéing and deep-frying. Summer squash are high in vitamins A and C as well as niacin.
Tomatillo:
This fruit, which is also called Mexican green tomato, belongs to the same nightshade family as the tomato. In fact, it resembles a small green tomato in size, shape and appearance except for the fact that it has a thin parchmentlike covering. Although tomatillos can ripen to yellow, they are generally used while still green and quite firm. Their flavor has hints of lemon, apple and herbs. Store in a paper bag in the refrigerator for up to a month. Remove husk and wash fruit before using. Cooking enhances the tomatillo’s flavor and softens its thick skin. Tomatillos are popular in Mexican and Southwest cooking for use in a variety of dishes including GUACAMOLE and many sauces. They can be used raw in salads and SALSAS for a more acidic taste. Tomatillos are rich in vitamin A and contain a good amount of vitamin C. The tomatillo is also called jamberry.
Tomato:
Like the potato and eggplant, the tomato is a member of the nightshade family. It’s the fruit of a vine native to South America. By the time European explorers arrived in the New World, the tomato had made its way up into Central America and Mexico. The Spanish carried plants back home from Mexico, but it took some time for tomatoes to be accepted in Spain because it was thought that — like various other members of the nightshade family — they were poisonous. Some tomato advocates, however, claimed the fruit had aphrodisiac powers and, in fact, the French called them pommes d’amour , “love apples.” It wasn’t until the 1900s that the tomato gained some measure of popularity in the United States. Today this fruit is one of America’s favorite “vegetables,” a classification the government gave the tomato for trade purposes in 1893. Ripe tomatoes should be stored at room temperature and used within a few days. They should never be refrigerated — cold temperatures make the flesh pulpy and kills the flavor. Unripe fruit can be ripened by placing it in a pierced paper bag with an apple for several days at room temperature (65° to 75°F). Do not refrigerate or set in the sun. Tomato skins can be removed by BLANCHING. Tomatoes are rich in vitamin C and contain appreciable amounts of vitamins A and B, potassium, iron and phosphorus. A medium tomato has about as much fiber as a slice of whole-wheat bread and only about 35 calories.
Turnips:
Turnips have long been popular in Great Britain and northern Europe. The white-fleshed turnip has a white skin with a purple-tinged top. Small, young turnips have a delicate, slightly sweet taste. As they age, however, their taste becomes stronger and their texture coarser, sometimes almost woody. Though turnips can be refrigerated, tightly wrapped, for 2 weeks, they do best in a cool (55°F), well-ventilated area such as a root cellar. Before using, they should be washed, trimmed and peeled. Turnips may be boiled or steamed, then mashed or pureed. They can also be stir-fried, cubed and tossed with butter, or used raw in salads. Turnips are a fair source of vitamin C.
Winter Squash:
Winter squash have hard, thick skins and seeds. The deep yellow to orange flesh is firmer than that of summer squash and therefore requires longer cooking. The hard skin of a winter squash protects the flesh and allows it to be stored longer than summer squash. It does not require refrigeration and can be kept in a cool, dark place for a month or more, depending on the variety. Once the seeds are removed, winter squash can be baked, steamed or simmered. They’re a good source of iron, riboflavin and vitamins A (more than summer squash) and C.
Image Source: Johnny’s Select Seeds
Text Source: Epicurious
