university of california cooperative extension los angeles county cool season vegetables
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ARTICHOKESNutrition:
Vitamin CFiber
Availability:All yearPeaks in the Spring – March through May
Shopping:Leaves tightly closedFleshy, firm – not dry or spread apart
Storage:Refrigerator – plastic bag
Preparation:Outer leaves tough, inedible at the tip, tender at the
base.Cut off top inch of the leavesPull off and discard short leaves at baseBoil, bake or steamServe hot or coldDiscard thin leaves covering the “bottom”
How to eat an artichoke:
Popular condiments (dipping sauces): melted butter, mayonnaise, and hollandaise sauce. A better choice is a low fat sauce, such as plain oil and vinegar dressing, yogurt mixed with garlic and spices, or just a squirt of lemon juice and a sprinkle of salt.
How to eat an artichoke:
With a whole artichoke, beginning at the bottom, pull off a leaf and dip its fleshy base into the sauce. Place the bottom half of the leaf, curved-side down, in your mouth and draw it between your teeth so that you scrape off the tender flesh and pull out the fibrous portion of the leaf. Continue eating the leaves until you reach the inner petals, which are thin flower-like petals, rose colored, and bunched into a point at the top (the choke). The “bottom” is under the petals. Pull or scrape off the petals to expose the artichoke bottom. The bottom can be cut into pieces, dipped and eaten.
ASPARAGUS
White and green varietiesMust be harvested by hand
Nutrition:Vitamin CFolic Acid
Availability:February (CA) – May
Shopping:Firm, plump, closed tipsSize not related to quality
Storage:Wrap stalk bottoms in damp paper towelsRefrigerate – plastic bagStand stalks in ½” water in a jar covered with a plastic bag
Preparation:Boil, steam, microwave, roast, grillCut or break off touch white endsPeeling optionalCook quickly – do not overcookPierce thickest part with a knife pointSpear will bend slightly when doneDrain on a paper towel
*Some people will have odd smelling urine after eating asparagus ( 40%).
BEETSNutrition: High in sugar, but low in calories Vitamin C (more in fresh than canned) Folic Acid Leafy beet tops are high in vitamin A, calcium and
iron.
Availability: Year round. Peak months June through
October
Shopping:Smooth, hard, round.Unbruised, free of cutsLeaves – crisp, dark green
Storage:Remove greens before storingUse greens within a day or 2Leave some stem attached – 1 to 2”Store unwashedRefrigerate - plastic bagUp to 3 weeks
Preparation:Bake, boil, microwave, steamScrub gently, rinse well, don’t break skinBoiling – don’t peel, leave 1-2” stem, don’t trim rootBake/roast Wrap in foil – 350 to 400o until tender Peel, quarter, toss with oil and season – sugars caramelize
*Many people cannot metabolize the red pigments in beets and pass the bright red pigments through urine and feces.
BROCCOLINutrition:
Vitamin AVitamin C – more than an
orangeFolic AcidPotassiumCalcium – as much as milk
Availability:Year roundBest prices – October through May
Shopping:Slender, crisp stalksDark green florets (not yellow), tightly closedPurplish, blueish, dark green have more vitamins A and C
Storage:Do not wash before storingMoisture – mold growthRefrigerate – open plastic bag4-5 days
Preparation:Boil, steam, microwave, stir-fryLeaves edible – more vitamin A than floretsPeel older, thicker stalksSplit stalksBoil uncovered– lots of water = milder taste, reduced vitamin
C
BRUSSELS SPROUTSNamed after the capital of Belgium – Brussels.
Nutrition:Vitamin AVitamin CFolic AcidPotassium
Availability: Growing season – fall through spring
Shopping: Same size – even cooking Yellow, wilted leaves – old Avoid puffy or soft sprouts
Storage: Don’t wash before storing Refrigerate – perforated plastic bag 3 to 5 days
Preparation: Boil, braise, microwave, steam,
sauté Soak 10 minutes in warm water Cut cross in bottom Cook quickly in boiling water Braise in stock Braise and sauté
CABBAGEGreen, Red, Savoy, Napa (Chinese), Bok Choy (Chinese)
Hundreds of varieties grown around the world.
Nutrition: Vitamin C - red more than green Vitamin A – Savoy cabbage only Napa & Bok choy – calcium
Availability: Year round
Shopping: Heavy, solid heads Savoy & Napa looser Half or quarter heads – vitamin C loss
Storage: Don’t wash Refrigerate – perforated plastic bag At least 2 weeks, Savoy & Napa – 1 week
Preparation: Raw, broil, braise microwave, steam
Nutrition: Vitamin C Folic Acid Potassium Frozen – 1/3 vitamins and half the
potassium
Availability: Best price-fall
Shopping: Clean, firm, compact heads White or creamy white.
Refrigerate Up to 5 days Unwrapped - perforated plastic
bag
Preparation: Raw, boil, microwave, steam, sauté Boil uncovered– lots of water = milder taste, reduced
vitamin C Cook until just tender for nutrient retention Slice thinly to sauté – no precooking necessary – add some
liquid to prevent sticking
CELERY
A kitchen staple.
A bunch of celery is called a stalk, which is made up of individual ribs.
Nutrition:Mostly water – very low in caloriesSome vitamin C and folic acidHigh in fiber
Availability:Year round
Shopping:Look for the darkest green
more nutrients – a little more stringy
Storage:Refrigerate – plastic bagUp to 2 weeks
Preparation:Raw, broil, braise, microwave, stir-fryRemove strings, if desired1 -2 inches of broth or waterUse the leaves in soups and stews
Nutrition:More nutritious cooked than rawVitamin C Vitamin ACalcium IronFolic acid Potassium
Availability:January through April
Shopping:Large, flat, dark green leaves with thick stems.Smaller leaves – more tender, milder flavorFresh green color – no yellow or brown leavesMoist, crisp leaves – not wilted
Storage:Do not wash before storing.Damp paper towel – plastic bag3 to 5 daysStronger flavor with longer storage
Preparation:Wash well.Separate leaves and swish them around in cool
water.Lift the leaves out of the water.Remove thick, tough stems.Braise, microwave, sauté, simmer, steamShrinks considerably when cookedDrink/save the nutrient rich cooking liquid for
soupGood method: Simmer (10-20 mins) in a
seasoned broth until tender. Set collards aside and reduce liquid to use as a sauce.
FENNEL
Looks like short, fat celery
Texture is similar to celery, but taste is very different – like licorice or anise.
Nutrition:Very low in caloriesVitamin CVitamin A
Availability: Fall and winter months.
Shopping: Firm, compact and clean bulbs with straight
stalks
Storage: Remove stalks and store separately from
bulb. Refrigerate – plastic bags Use stalks with a day or two Bulbs – 4 to 5 days
Preparation: Raw, bake, braise, sauté, steam Trim off stalks where they meet the bulb Cut in half, trim the base (not too closely) Cut in slices, slivers, sticks, dice or chunks
KALENutrition: Vitamin C Vitamin A Calcium Iron Folic acid Potassium
Availability: January through April
Shopping: Resembles collards, except its leaves are curly at the
edges Smaller leaves – more tender, milder flavor Fresh green color – no yellow or brown leaves Moist, crisp leaves – not wilted
Storage: Do not wash before storing. Damp paper towel – plastic bag 3 to 5 days Stronger flavor with longer storage
Preparation: Wash well. Swish leaves around in cool water. Lift the leaves out of the water. Remove thick, tough stems. Braise, microwave, sauté, simmer, steam Drink/save the nutrient rich cooking liquid for soup Doesn’t shrink as much as collards when cooked Good method for kale: Simmer (10-20 mins) in a seasoned broth until tender. Set kale aside and reduce liquid to use as a sauce.
Availability: March through May then again October through
December Shopping: Less than 3 inches in diameter Large can be woody and tough
Storage: Remove leaves and stem. Refrigerate – plastic bags 2 to 3 weeks
Preparation: Raw, boil, steam, sauté, microwave. Small bulbs do not require peeling. Medium to large should be peeled.