Selected Nutrients in Certain Vegetables
Cokium Vitamin A Ascorbic Calories mg. Value I.U. Acid mg. ------20 Calories or less Per Serving* Asparogus 18 19 790 23 Beans, snap green 15 31 340 8 Broccoli, spears 20 66 1,875 67 Cabbage, row 13 25 65 24 Cabbage, ,ooked 18 38 110 28 Carrots, l row 5:12" x 1" 20 18 5,500 4 Cauliflower 13 13 35 33 Celery 8 20 120 5 Cucumbers, 16-7V2' 1 x 211 8 9 Trace 6 Endive, 2 oz. 10 46 1,870 6 Lettuce, Boston type, %-4" head 8 19 532 4 lettuce, lcel.,o:g, \1'-4%" heod 15 23 375 7 Pepper, greE'n 1 15 6 260 79 R 21 to 65 Calories Per Serving* Beets, diced 25 12 20 5 llrus,e! sprouts 23 21 340 57 Carrots, cooked 23 24 7,610 4 Onions 30 25 40 7 Peas, green 58 19 430 17 Pumpkio 38 30 7,295 6 S0uerkra11l 23 43 60 17 Squash, winter 65 26 4,305 13 Tomato, one 5 o:i:. 35 20 1,350 34 Tomato juice, conned 25 8 1,090 20 Other Vegetables* Beans, Imm immature 90 38 225 14 Corn es 5 345 6 Potolo, baked, on!!' 5 oz. 90 9 Trace 20 Potato, French fried, 10 pieces 155 9 Troce 12 Potato, mashed {milk and butter) 93 2~ 165 9 Sweet potato, baked, one 155 44 8,910 24 Swee! potolo, condied 295 65 l l,030 17 Swe~ potato, conned 117 27 8,500 15 S..an,~, Mature Ory Common vori;;,ties-red, i::onned 115 37 Trace Common vorieties-<:anned/tomoto $auce 160 70 80 3 Limo, cooked 130 28 Trace Trace Peas, spt,t, cooked 145 14 50 * V2 cup serving unless otherwise indicated. 2 Select Vegetables Carefully cleaned, washed, and stored 111 the retng erator. Other vegetables, such as potatoes, Seh:ct fresh, crisp, firm vegetables of may be stored in bins or ventilated boxes medium size. Peas and corn particularly in a cool, dry place. Remove tops of such should be freshly picked as they are vegetables as carrots. Leave peas and !ima less sweet after standing. Some market beans unshelled until you arc ready to use gardeners are icing certain vegetables, them. Keep vegetables from wiltini to rnch as corn in the field to keep this fresh retain their vitamin C. flavor. Vegetables like cauliflower, cab bage, and lettuce should be heavy in pro portion to size and solid to the touch. Prepare for Cooking Fresh vegetables should have a bright Wash vegetables thoroughly. Use plenty color and show no signs of spoilage. Dur of water when washing leafy greens. Lift ing the garden season try to pick your vegetables out of the water, thus letting vegetable~ just before you are ready to grit settle to the bottom of the pan. prepan: them. Purchase vegetables in Soak vegetables such as Brussel sprouts season for good flavor and enconomical and broccoli for 30 minutes to an hour in buying. cold water, if there are any signs of insects Store Vegetables Properly 111 the tight leaYes of flower buds. Store vegetables in a cool place. Those which wilt or spoil easily should be Cooking Methods General Rules for 3. Plan to serve vegetables as soon as Vegetable Cookery they are done since delay causes loss of color, flavor, and food value. l. Cook vegetables as quickly as pos sible. The cooking time is shortened by cutting green beans lengthwise and cut Boiling ting off the woody part, by slitting stalks Boiling is probably the most common of broccoli nearly to the head, and by method of cooking vegetables. The removing stems from spinach and chard. amount of water used depends on the Cook all vegetables only till they are kind of vegetable, the pan, the quantity tender. of vegetable to be cooked, and the cooking time. Add vegetables to boiling salted 2. Cook vegetables in their skins fre .. water and boil them gently to avoid break· quently. If you peel them, just scrape age. Start on high heat, then turn to low them or pare them thinly. heat as soon as the water starts steaming. 4 the methods of boilmg strong .\ttra;tn,: col.ur m ,,eµ,:- or mild flavored vegetables. tabk, 10 e.it mon l. STRONG-FLAVORED VEGETABLES 2. Yellow Vegetable, Cook strong-flavored , egetables, ~uch The 1ellow col,,r m , 1, not .i.s cabbage and onions, uncovered and as affected bv ordmary method, of cuokiniz quickly as pos\ible to prevent undesirable ;o they c,m be cooked m a smJ 11 atnount flavor changes. The amount of water to ot water m a cm crcd utcn;il. use is a debatable point. A large amount is frequently recommended sinre it pro 3. Red Vegetables duces a product more acceptable to some. Red vegetables ordinarily retam thcu A large amount of water, though, usually rnlor best in an acid medium. For exam· lowers food value. ple, add an acid to the cooking water oi red rnbb,1gc to retain its red color. 2. MILD-FLAVORED VEGETABLES 4. White Vegetables Cook mild-flavored vegetables, &uch as carrots., in a small amount of water as Cook white vegetables, ,uch J~ potatoeb, quickly as possible. Unless vegetables are only until they are tender, because they green, keep the pan covered during the darken when I.hey are oYer,cooked. entire cooking process. Pressure Saucepan You can cook in a pre~sure ,,mcepan with a small amount of water in a very Vary the methods of boiling accord ,hort time. Even green iegetables will ing to the color of the vegetable. keep their color when the pressure sauce pan b used correctly. It is very important l. Green Vegetables to tune vegetables correctly to avoid over· Cook green vegetables quickly to pre cooking. Cut most large vegetables, such serve color. They may be cooked in an as cauots and parsnips, in slices to cook uncovered pan to allow volatik acids them quickly and evenly. formed by the vegetables in cooking to pass off. V o!atiie adds destroy the chloro Steaming phyll or coloring of green vegetables. To steam vegetables, put a small These volatile acids usually pass off early ,,mount of water into a kettle, then insert in the cooking process, so you may use the rack to keep the vegetables above the the cover after the first few minutes of water. When the kettle is full of steam, cooking thereby shortening the cooking add the vegetables. Cook the vegetable, time. The amount of water to be used till they are tender. This method is not with green vegetables will vary. Some recommended for strongly-flavored or people recommend a large amount of green vegetables. water while others recommend smaller amounts--especially if vegetables cook quickly. Small amounts of water favor greater retention of nutrients but the color 5 Panning pings. Completely cooked vegetables can be heated m the bottom of a broiler pan P .anning 1s .1 qmck steammg method. while meat and another vegetable are You can cook many ,egetables, such as hro1lmg on the rack \hredded rnbbage, shredded beets, and 'lpinach, by this method. Pl.tee a small amount ot fat m a he.1vy, co\·ered pan Cooking Frozen Vegetables and then add the ,egetable. Use a tight Cook all vegetables from the frozen cover to hold m the steam. Stir occas10n state except corn on the cob, which ally to prevent stickmg. Cook over low should be partly defrosted. Cook frozen heat until the vegetable is JUSt tender. vegetables in a small amount of boiling salted water-about Vi cup or less. Keep Baking the heat high until the water returns to boiling after the vegetable b added. Re You can bake vegetables either in their duce heat so that the water simmers gent skms or by placing them in a casserole. It ly for the remainder of the woking time. take~ about twice as long to bake as to Keep the sauce pan covered during the boil , egetables. Bakmg retains \ itamms, cooking. Cook th(.. vegetable until it's nunerals, and fl:nor. Vegetables, such as tender-about half as long as 1f the s.1me potatoes, squash, tomatoes, and onions, vegetable we1e tresh. A pressure sauce are often baked in their skins. Many vege pan may be med fo!lowmg manufacturer\ tables are diced or sliced ( usually after directions for length of cooking time .. The peeling) and placed m a baking dish with package should be thawed enough to a snug lid. Add su,h ~ea5oning as butter break up before pressure cooking. and salt and a small amount of hquid. Before removing the dish from the oven, remove the lid to allow the steam to escape Canned Vegetables and the vegetables to brown, Heat wmmercia!ly canned ,egetables Many frozen vegetables may be baked m their own liquid. It is recommended m a covered casserole dish in a 350° F. that you drain the liquid from the can oven. Add seasonings such as butter and into a sauce pan and boil it quickly to i.alt and pepper. This takes about an hour concentrate the hquid before addmg the for most vegetables in small amounts. Thh drained vegetables. Use extra liquid for method is recommended when you are soups or gravies. Add seasonings and prepario.g an oven meal. sauces as desired to canned vegetables. Boil home canned vegetables, except Broiling for com and spinach, 10 minutes before Broiling is cooking by direct heat m a tasting. Com and spinach require 20 min broiler. You can broil raw, partially utes. If the vegetable looks spoiled or has cooked, and completely cooked vegetables. an off-odor during heating, destroy it Tomato halves, onion slices, Irish pota without tasting. toes, carrots, asparagus, and egg plant are often broiled. Brush vegetables: with but ter or cooking fat. After Vegetables in JU eal Planning Choose vegetables and ways to prepare Lunch or Supper them to add nutrition and variety in Prolein-nch food menus through contrasts in color, flavor, ( meat, fish, poultry, eggs, cheese or an texture, temperature and flavor. alternate such as dried beans) Below is a mggested pattern for three Vegetable or fruit or both daily meals: Bread-butter or marganne- Breakfast Dessert ( if desired) Fruit or fruit juice Milk for all (preferably citrus or one high in vita min C) Dinner Cereal and milk and/or other protein Protein-rich food rich food (meat, fish, poultry, egg~, cheese or an Bread-butter or margarine alternate such as dried bea.ns) Milk or milk beverage for all Two vegetables Other beverage, if desired Potatoes or other starchy vegetable Dark green or detip yellow vegetablti Bread-butter or margarine Dessert Milk Other beverages, if desired 7 ·variety in Vegetable Dishes Vegetables may be prepared in the of ; egetablcs with bits of meat, eggs, or folloiving ways: cheese. I. Buttered-Allow 1 tablespoon butter to 1 cup cooked vegetables. Bacon fat may Various Sauces Add Variety be substituted for butter. Season to taste. White Sauce 2. Creamed-Mix 1 cup medium white Liquid Flout Fat Use sauce with 2 cups of cooked vegetables. Thm l cup l tb~p 1 tb~p. Soups Medium 1 cup 2 tb,p 1 th,p Creamed Scalloped-Arrange cups "ege 3, 2 of vegetables, tables and l cup medium white sauce in ,call oped alternate layers in a baking dish. Cover vegetable, with buttered crumbs. Bake in a moder Thick I cup 4 tb,p. 2-4 tbsp Souf!le,, ate oven. Egg, meat, and cheese may be croquette, added for extra food value, flavor, and variety. Melt fat, add flour, stir until smooth. Add milk slowly and cook 30 minutes in i, Glazed-Add cooked or parboiled a double boiler or 5 minutes over very low vegetables to a syrupy mixture of l to 2 heat, stirring constantly until thickened. parts brown or white sugar and 1 part Season as desired. butter and a little water. Cook either on top of the stove or in an oven (325° F.) Bask Mix for White Sauce until syrup is partially absorbed and the vegetables are coated with a brown glaze. l pound (2 cups) butter 2 cups sifted all-purpose flour 5. Mashed-Add 1 tablespoon butter 1 Yz tablespoons salt and 2 to 3 tablespoons. milk for each cup l pound ( 4 cups) nonfat dry milk of mashed vegetables. Comhine butter, fl.our, salt, and nonfat 6. As a Souffle- Add 3 beaten egg dry milk using either a pastry blender or yolks and Yi to l cup vegetable pulp to an electric mixer ( medium speed for 5 1 cup thick white sauce. Fold in 3 stiffly minutes). The mix will be granular in beaten egg whites. Bake in a medium texture and creamy in color. Pack in jars oven (350" F.) until set. Set the baking or other containers and keep them tightly dish in a pan of warm water, covered in the refrigerator. The mix will keep for several weeks. 7. As a Custard-Combine chopped or For one cup of medium-thick white mashed vegetables with eggs, milk, a11d sauce use Yz cup of the dry mix (packed) possibly bread crumbs. Bake in the oven to I cup of hot water. until set. 8. Stuffed-Vegetables such as toma Variations of White Sauce tpes, onions, and peppers may be stuffed Cheese sauce-,.Add Yz to 1 cup grated with rice, bread crumbs, or a combination cheese ( 2 io 4 ounces sliced cheese) to 1 8 cup thm or medium white sauce. Good Egg sauce-i\dd 1 teaspoon lemon tor cauliflower, green beans, and spinach. .md l chopped hard cooked egg to a thin white sauce. Good for grecm and Brus~e!, Mustard sauce-Add 2 teaspoons pre sprouts. pared mustard to 1 cup medium white sauce. Good for snap beans or greens. Herb sauce-Cook 2 teaspoon;, hne!y chopped chives and 2 t~aspoons finely Mock hollandaise sauce-Make 1 cup chopped pan,ley in fat in making medium medium white sauce. Beat 2 egg yolks. white sauce. Add a pmch ol: maqoram or Add ;{ cup hot white sauce to egg yolk thyme to the flour before blendmg it w1th then add egg yolk mixture to rest of white the fat. Good tor peas, green beans, and sauce. Add 2 tablespoons butter. Stir and lima beans. cook over hot water about l minute. Re move from heat and stir in 1 tablespoon Tomato sauce-Use tomato 1mce for lemon juice. Serve at once. Excellent ior liquid lll making sauce. Season with onion asparagus and broccoli. and parsley if desired. Tasty Vegetable Dishes ASPARAGUS Place a layer of asparagus in a buttered baking dish, add sliced hard cooked eggs, Asparagus with almonds-Add browned then remainder of asparagus. Pour sauce slivered almonds to buttered asparagus. over it and cover with buttered crumbs. Bake in a moderate oven 075° F.) until crumbs are brown. Scalloped Asparagus and Eggs ( 4 servings) Asparagus and Ham Rolls 2 eggs with Cheese Sauce 15-18 stalks asparagus ( 6 servings) Yz cup milk 2 cups milk Yi cup vegetable stock -+ tbsp. flour 2 tbsp. butter 4 tbsp. butter 2 tbsp. flour Va tsp. salt h tsp, salt Pepper ( to taste) Yi cup buttered crumbs % cup grated cheese Hai:d c0<>k eggs. Cook asparagus in 6 thin slices boiled or baked ham boiling salted water until nearly tender. Drain. Make a white sauce with butter, ! can asparagus tips {18-20 stalks) flour, milk, vegetable stock, and salt. Yi cup buttereJ crumbs 9 Mab.t. a d1u ,(.. ,i, LC ,Htr milk flout G1een Beans with Cheese Sauce buttc .. r, ~.ilt, pt.ppt.r .md i hu.5t Lav 3 or (4 senmgs) .f p1et.c.~ ot .1\p lr'l.;U'> on t.. 1t.h ham ~hct 2 rnpi, m1U... Rt I! up md la,ten \i\tth toothp1d,.~ Put 4 tb~p flour rn ba1.m., d1~h and co,e1 with <"ht<:.\e 1 ti.p salt saute /:',punkle \Hth butti.red t.rumbs Pepper \ to ta~te) B.1k.e 20 25 mmute~ in moderate men 2 tb~p butte1 (375° 1" ) 1 4 pound sharp cheddar cheese shredded (approxunately 1 cup) 3 hard cook.ed eggs Make a chee~e sauce with milk., flour, butter salt, pepper, and cheese Add green be.i.n\ and hard cooked eggs to cheese sauce Sene hot on buttered toast 2 to , wpi. of cooked cauliflower can be Beans with Sauted Mm,hrooms-Saute Yz sub~t1tuted for 2 to 3 cup!, of green beans wp mm,hrooms in butter Add to 2 cups cooked bean, Beans with Aln1onds-Add 2 tabl<:'~poon~ browned sll\ered almond:, to 2 cups rnoked beam BEETS Bean1 with Horseradish-Add Ya to l tea~poou horseradish to 2 '-Ufl~ cooled Harvard Beets beans. ( 4 servings) Bean,; with P1i;:kle Rehi.h-Add 2 table 2 cups shced or diced cooked beeh spoon~ pickle relish to 2 cupb cooked ;/4 ,up vmegar beans. Yi cup water or beet 1u1ce Beans with Savory-Add 5 fresh lea,es or 2 to 4 tb~ p sugar Ys teaspoon dned summer sa,ory to 2 Yz tsp. salt cup,; ot beans while (..Dok.mg 1 tbsp. corn:,tarch l tbsp. butter Snappy Green Beans Mu: sugar, cornstarch, and salt. Blend ( 6-8 ..ervmgs) in beet 1u1ce and vmegar. Boil until clear 4 ~ upi. green beans ( about 5 mmutes) Add beets and let 1 medium onion sliced \\and about 20 to 30 minutes. Reheat l tsp. vinegar beets and add butter before servmg 21 cup th1'-k sweet or sour cream 2 tbsp. flour Salt and pepper Cook beans ~d shced onions 1n bo1hng salted water Make a thickened sauce using BROCCOLI 11 cup cooking water dramed from beans and onions, vinegar, cream, !lour, a!ld Bwccoli with M0<.k HollandaJ.SC Sauce- salt and pepper. Pour sauce over beans Add mock hollanda1$e sauce to hot and onions and serve immediately cooked broccoli on serving plate, 10 Broccoh w1th Lemon Butter-Combme 1 table~poon lemon 3mce with l table spoon melted butter Pour O\er 2 cup, broccoli imt before sen mg CARROTS Glazed Carrot:. with Mmt (6 serving~) 6 medium or 12 sm1H c1rrot~ J tb,p butter CABBAGE 3 tbsp sug.u, brown or white l tb,p fresh mmt lea\es Lhoppt-d or Cnsp 5-mmute Cabbage 12 tsp dned mmt lea, es 1h cups milk 1 quart shredded cabbage \V ash ,m Panned Cabbage (4 servmgs) 1 pound cabbage ( about 2 '.12 cups ~hredded) Corn Custard 1 tbsp butter or meat dnppmgs (6 senmgs) Salt and pepper to taste 2 i...ups canned com 3 eggs, beaten Heat butter or meat drtppmgs m ,1 heavy iry pan. Add shredded cabbage and 2 cups milk put on a tight cover to hold m the steam. 3 tb~p butter Cook over low he.it until vegetable 1s 1ust 1 tl>J), salt tender, surnng occa~10nally to prevent I tb~p. chopped pepper or pimento st1ckmg. Season with salt and pepper be fore serving Combme corn, eggs and milk, add B1ts. of crumbled crisp bacon or salt melted butter and salt. Pour into greased pork or a little leftover ham make a mce baking dish, set m a pan of hot water, and addtt1on to vegetabl<>s panned with pork b.ike m a moderate oven (350° F) 45 to dr1pp1ngs. 60 minutes or until set 11 GREEN S:mtfd Egg Plant EPPERS (6 senmg.,) Stuffed Peppers (6 senings) Pare and cut a medmm egg plunt mto 6 green pepper~ Y, inch slices. Sprmkle with ~ah then dip 2 cups cooked meat (ground) in fine bread crumbs, then d1p into an 1 small onion, finely chopped egg mn:ture made by diluting 2 eggs with 1 tbsp. butter 1/z cup milk, and then dip again in fine l egg, slightly beaten bread crumbs. Saute slowly m small \/3 cup milk of fat until cnsp and brown. l tbsp. chopped parsle'r or with tomato sauce. Flour 1 t5p. salt to monosodium glutamate hai, been 1/z cup bread crumb~ added may be used to coat egg plant be l cup hot water fore sauteing instead ot bread and egg mixture. Cut cap from ~tern end ot each pepper. An electric frypan would be excellent to Remove seeds. Parboil green pepper 10 use in preparing egg plant. Follow direc minutes. Chop cap. Brown chopped onion tions a1 given with the electric frypan. and peppers in butter. Add meat, beaten eggs, milk, parsley, salt, and bread crumbs. Fill peppers with mixture. Place in baking Egg Plant Casserole dish and pour hot water around them. (6 servings) Bake in moderate over (375° F.) about Yz hour basting occasionally. Tops can be l medium sized egg plant covered with buttered crumbs. 4 tbsp. butter Variations: Cooked rice can be substi l cup sliced onions tuted for part of the meat. Canned corn 2 cups canned tomatoe\ can be substituted for the meat and l tsp. salt browned cubes of bread for bread crumbs. Pepper to taste % cup bread cubes Pare egg plant and dice in Yi mch RE ENS cubes. Brown onion in 2 tablespoons but Buttered. Greens ter. Add egg plant, tomatoes, salt, and ( 4 servings) pepper and simmer £or 5 to 10 minutes. l pounds greens ( chard or spinach) Pour into a greased baking dish and top Yi 2 tbsp. butte.r with buttered bread cubes made by mix Salt and pepper ing 2 remaining tablespoons of butter with cubes. Bake until egg plant is tender Remove coarse stems, ro<:>ts, and wilted and bread crumbs are brown. stems. Wash in several waters until free Celery may be substituted for all or part from sand, lifting from water each time. of the onions. Put ,greens i.nto the pan, adding salt in 12 layers throughout ( no water ordinarily Bake m a covered dish m moderate oven need~ to be added other than water ding ( 375 ° F.) until tender ( 30-40 minutes) . mg to le,n es). Cover to ha1ten cooking, Remove cove'r toward enJ of baking but reduce heat after steam begm~ to penod to evaporate hqu1d on parsnips. escape and cook slowly to pre,ent st1ckmg. Season with butter, salt, and pepper. POTATOES ONIONS "Potatoes m Popular Ways" (Home and Garden Bulletin No. '55, USDA) Creamed Onions and Peanuts give~ many recipes for uses of potatoes in ( 4 servings) our daily meals. l tbsp. butter i llz tb:.p. flour Vi tsp. salt Pepper l Yz cups milk 2 cups sliced cooked omons SQUASH Vi cup finely chopped salted peanuts Y4 cup dry bread crumbs mixed with l tbsp. melttd butter Cut acorn squash i11 halt, Hubbard ~quash in 3- to 4-mch squares. Place Melt fat, blend flour and seasonings. squash m baking pan, cut side down. Add milk and cook over low heat, stir Pour a little water into the pan. Bake at ring constantly until thickened. Place al 350° F. unttl partly done, about ::m min ternate layers of cooked onions, peanuts, utes for acorn squ.ash, 1 hour for Hub and sauce in a baking dish. Sprinkle bard. Turn pieces over and sprinkle with crumbh over top. Brown at 400° F. for 5aJt and brown sugar, and dot with butter. about 20 minutes. Ccmtmue baking until squash is tender, Peanuts may be omitted if desired. SWEET PARSNIPS POTATOES Saut'ed Parsnips-Brown boiled parsnips Sweet Potato Pwi in a small amount of fat. ( 8 servi!lgs) Baked Parsnips 3 cups cooked, mashed sweet potatoes ( 4 to 6 servings) 3 tbsp. melted butter Scrape or pare parsnips, Cut in length 1.,; cup milk or cream wise slices removing hard core it neces 2 eggs, beaten sary, Place in baking dish. Add 4 table l tsp. salt spoonfuls of butter for a pound of par, Ya tsp. pepper snips. Add a small amount of hot water. 4 marsh.mallows, cut in hal.ves l3 butte,, mill,. !Jake cove1ed m a moderate oven (350( m1A thor F. l ior about 50 1mnutes or until apple, 111 1;i caoserole. an~ tender. Remo~e cover the last 1'i mm \u,mge LUt m ..m,hrnJtllows on top of po u,e:, to brown. tJtoeo, bcmg 1.ard ul to prrss the m.11 sh mallm,:, dov. n mto the potatoes :,o that only the top shows. Bake uncovered ( j50' F.) ,1bout 4'i minutes Sweet Potato and Apple Scallop TOMATOES ( 4 servmgs) Broiled Tomatoes 3 medium sized sweet potatoes Cut hrm, medium sized tomatoes cross 2 medium sliced tart apples (l Y2 cups) wise. Spnnkle slices with salt and pepper. 1 ~ tsp. ~alt Dot with butter and ~prmkle lightly with 4 tbsp. brown sugar bread crumbs. Heat under broiler unul 2 tbi.p. buttei hghtly browned. Spnnkle tomato slices Cooh. sweet potatoes until 1ust tender. with grated chee~e and return to broiler Ped and ,hce. Place sliced potatoes and unul cheese 1s melted. Bacon may be apples m layers m casserole. Sprinkle each added instead of cheese ,md broiled until !aver with brown sugar, salt, and butter. bacon 1s cnsp. Herbs with Vegetables The toUowing may be used m cooked Cabbage-- vegetables, in sauces served with vege Basil, Lurry powder, ~araway ,eecl, cderv tables, or in soup~: salt, dry mmtard, nutmeg, tarragon For ev:ample, add l T. mixed p1ckhng ~p1ct to Asparagus- w.i.ter while cooking 13a11l, dry mustard, thyme, nutmeg, sav9ry, Carrots- tarragon Bastl, curry powder, ginger, mace, marioram. Bean$ (~nap)- nutmeg, omo11 salt, thyme Baul, curry powder, dry mustard, nuttneg, Cauliflower- oregano Ma<:e, rosemary, pardey tlakr, Ber.ti. (all}- Cdery- All,p1ce, basil, clove;, dry mustard, nutmeg, paprika, thyme Ba~1!, curry powde.r, maqoram, Omons-- Ch1h powdt..r ff1arg.lrJ.n1, oit-g,1no, dn rnu.., H.ow mu1.-h spice or herb. 1s tard, rostnur>, sage thyme L'~e sp.t, t(, 1mpro,.._ the natural fl.nor ot lood, not tn LO\ er 1t up. 1 hen Peas (green)- is no ont. 1.orrect amount, but as a ~tarter Flas1l, garlic salt, gmger, maqorJm, di y mu,, tard, nutm~g, oregano, rc,semarv add 1, t. to 4 ~ervmg, ot too Squash ( zucch11l1 and summer)- How h, flavor drawn out of certain Basil, curry powder, marioram, dr; mustard, herbs? Blendmg or heating with butter or nutmeg, pJ.pnka, rosemary, ,age otht:r Lm is the best way to duw out and extend the flavor of the aromatic 01b. Tomatoes- Soaking dried he1bs in a few drops of Bastl, celery salt, ch1h powder, do\e~, curry powder, onion salt, oregano, tarragon. water or lemo11 Jutce 30 mmutes befort thyme usmg help~ lo bring out flavor. Additional References Vegetable Buying Vegetable Gardening Ttps on Selectmg Fr*ts and Vegetables, Home Vegetable Gai d,mmg 111 ()/110 I urn U S.D.A Marketing Bulletin 13 ,wn Il ulletm 2 87 Vegetable :Preservation Vegetable Cookt:IY f