DOCSLIB.ORG

Fresh Vegetable Guide

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
Fresh Vegetable Guide Fresh Vegetable Guide Eat your vegetables! Seasonality is Important Vegetable Prep Tips Vegetables are an excellent source For optimal saving and flavors, select Raw produce can carry bacteria or of several nutrients our bodies need, fresh vegetables that are in-season. viruses (from soil, people who handle such as vitamins A and C, fiber, and Options for harvest months in Iowa are: produce, or knives/cutting boards in potassium. May: asparagus, leaf lettuce, radish, your kitchen) that can make you sick. Both fiber and potassium are considered spinach Steps to prepare fresh vegetables: nutrients of public health concern, because June: asparagus, beans, beets, bok choy, 1. Wash your hands with soap and warm most of the population does not consume broccoli, cabbage, carrots, cauliflower, water and dry them with a clean cloth enough of these important nutrients. chard, collards, leaf lettuce, leeks, kale, or paper towel before starting to Eating a well-balanced diet with plenty of onions, peas, potatoes, radishes, spinach prepare any produce. vegetables can help increase your daily 2. Use a clean cutting board, knife, and intake. July: asparagus, beans, beets, bok choy, other kitchen equipment. Try to use Research shows many benefits to eating broccoli, cabbage, carrots, cauliflower, chard, collards, cucumber, leaf lettuce, different cooking utensils for produce vegetables. Eating vegetables is linked and protein items. If that is not possible, leeks, onions, peppers, potatoes, radishes, to lower risk of many chronic health be sure to wash cutting boards, knives, spinach, summer squash, sweet corn, conditions including overweight and and other kitchen equipment well with tomatoes, zucchini obesity, type 2 diabetes, heart disease, hot, soapy water prior to preparing stroke, and certain types of cancer. A diet August: beans, beets, bok choy, cabbage, produce. Avoid using steak knives and filled with vegetables can also improve carrots, chard, collards, cucumber, eggplant, wood cutting boards. eye and gut health. The potassium in kale, kholarabi, leaf lettuce, leeks, okra, 3. It is best to wash most produce vegetables helps with blood pressure and onions, peppers, potatoes, radish, rutabaga, immediately prior to preparing them. fluid regulation, while the fiber promotes spinach, summer squash, sweet corn, regular bowel movements and fullness. 4. Wash all produce, even if you plan tomatoes, zucchini to peel it; bacteria and viruses on There are many vegetables to choose from September: beans, beets, bok choy, the surface can be transferred into stores, farmers markets, and gardens. Brussels sprouts, cabbage, carrots, chard, the edible portion throughout the When eating vegetables, it is important to eggplant, kohlrabi, leaf lettuce, leeks, okra, preparation process. The exception to include different colors of vegetables for onions, peppers, potatoes, pumpkin, radish, this rule is pre-cut, pre-washed leafy health benefits. Examples of vegetables in rutabaga, spinach, summer squash, sweet greens: washing these items actually each color category include: corn, sweet potatoes, tomatoes, turnips, increases the risk of foodborne illness. Red: peppers, radishes, tomatoes winter squash, zucchini 5. Wash produce under cool or warm Orange: carrots, pumpkin, squash, sweet October: beets, bok choy, Brussels running water. Neither soap nor produce potatoes sprouts, cabbage, carrots, chard, kohlrabi, rinses are necessary. Use a scrub brush Yellow: cauliflower, leeks, onions, leaf lettuce, peppers, potatoes, pumpkin, on firm vegetables. Various leafy greens rutabaga, peppers, potatoes, squash, spinach, sweet potatoes, turnips, winter may need to be rinsed several times to sweet corn remove soil or sand. squash Green: asparagus, broccoli, Brussels 6. Dry produce with a clean cloth or paper sprouts, cabbage, cucumbers, leafy greens, When fresh vegetables are not in season, towel. Or allow the produce to air dry kale, okra, peas, peppers, snap beans, frozen or canned varieties provide optimal on a rack set over a pan. spinach, zucchini savings and flavors with as much, if not 7. Try not to wash leafy greens until Blue or Purple: beets, eggplants, kale, more, nutritional benefits. immediately prior to preparation. If kohlrabi necessary, be sure to blot off any excess water with a clean cloth or Revised by Ruth Litchfield, state extension specialist. Originally prepared by Barbara Anderson and Catherine paper towel and store in a clean, clear Strohbehn, retired extension specialists, and Alyson Miller, former dietetic intern. plastic bag or container. Iowa State University Extension and Outreach does not discriminate on the basis of age, disability, ethnicity, gender identity, genetic information, marital status, national origin, pregnancy, race, color, religion, sex, sexual orientation, socioeconomic status, or status as a U.S. veteran, or other protected classes. Direct inquiries to the Diversity Advisor, 515-294-1482, [email protected]. PM 2034 December 2018 VEGETABLE SELECTION STORAGE TIPS Firm, plump, straight spears with compact tips; medium green Wrap cut ends in damp paper towel; put in plastic bag; Asparagus color with purple tinge; (white stalks are often tough) store in refrigerator crisper up to 4 days Beets Smooth, hard, round, deep color; smaller size usually more tender Cut off greens before storing in refrigerator up to 2 weeks Bok choy Thick, fleshy, firm stalks with bright-colored whole green leaves Store in plastic bag in refrigerator for 1 to 2 days Dark green to purple buds, tightly closed, with firm stems; avoid Broccoli Store in plastic bag in crisper drawer for 3 to 5 days heads with yellowing Brussels sprouts Firm, compact, bright green, heavy for size Store in refrigerator for 3 to 5 days Crisp, firm, packed head that is heavy for its size and does not Tightly wrap in plastic and refrigerate; flavor and odor Cabbage smell too strong increases with storage Carrots Firm, bright orange color, smooth, well-shaped Keep in plastic bag in refrigerator up to 2 weeks Firm, compact, creamy-white heads with florets tightly pressed Cauliflower Keep in plastic bag in refrigerator about 1 week together; avoid heads with brown spots on florets Firm, deep green color, well-shaped, small to medium in size; no Cucumber Refrigerate up to 1 week soft or yellow spots Firm, shiny skin, heavy for size, green stems; no soft spots or Eggplant Keeps in refrigerator up to 4 days wrinkled skin Kohlrabi Small, smooth bulb-stems, firm green leaves Remove leaves; store in refrigerator for several weeks Leafy Greens Deep green color; fresh, plump, crisp leaves; no thick stems or Refrigerate in plastic bag for 3 to 5 days (chard, collards, kale) strong odor Leaf lettuce Bright color, crisp leaves; avoid decaying or browning leaves Store whole heads in plastic bag for 3 to 5 days (romaine, butterhead) Fresh, green tops with a branched neck and no more than an inch Leeks Store in the refrigerator and use within 1 week or two in diameter; avoid wilted or damaged tips. Okra Young and tender pods; avoid dull or shredded pods Refrigerate in plastic bag for 3 to 5 days Onions Blemish-free, dry, shiny, firm, tightly closed neck Store in loosely woven bag, in a cool, dark, dry area (red, white, yellow) Peas Bright green pods filled with pearl-shaped peas Store in plastic bag in refrigerator for 3 to 4 days Peppers Firm, bright color, heavy for their size; no brown or soft spots Store 3 to 4 days in refrigerator Firm and smooth, few eyes, blemish-free; no sprouts, soft spots, Store in cool, dry place for 2 weeks; cut out any green Potatoes or green coloring areas and trim any sprouts before using Store in cool, dry place; thick-skinned keeps longer than Pumpkin Rock-solid, firm, full stem, matte skin thin-skinned Firm, crisp roots with fresh and bright green leaf tops; avoid large Refrigerate in plastic bag for up to 2 weeks with tops cut Radishes roots and limp, slimy green leaf tops off; green leaf tops can be added into salads Smooth and firm roots with a round shape; avoid puncture, deep Rutabaga Store in a cool, dry place for up to 3 months cuts, cracks, or other signs of decay Snap Beans Tender, crisp, well-shaped, smooth, velvety skin Store in plastic bag for 4 or 5 days Spinach Deep green-colored, crisp leaves Refrigerate in plastic bag for 2 to 3 days Summer squash Small to medium size, shiny skin, solid flesh Refrigerate in plastic bag for 2 to 3 days (patty pan, zucchini) Bright green, snug-fitting husk; evenly spaced, plump kernels Sweet corn Refrigerate in tightly wrapped plastic bag for 1 to 2 days visible when husk peeled back Place stem-side down at room temperature; refrigerating Tomatoes Firm, fully colored, plump, green stems; no brown spots causes flavor loss Winter squash Rock-solid, firm, full stem, matte skin, heavy for size; no soft spots Store in cool, dry place; thick-skinned will keep longer than (acorn, butternut) or bruises thin-skinned.
Load more

Recommended publications
  • Summer CSA Week #18, 2019
    SS oo ll aaA mi nisGGtry of Strr. Maatthetwt Liuithaaeran CFhFurch aa rr mm John and I arrived at the farm at 5am Saturday morning to pack up for market and found our first frost. Our av - erage first frost date here is October 16, but I don’t think in all six years that I’ve been with the farm that we’ve actually had a frost even within two weeks of this date, let alone BEFORE it. What a swing…nearly 80 degrees earlier in the week down to freezing! But then a few October 15, 2019 things are different this time of year than others. For one we have Brussel sprouts almost ready to harvest. LAST MARKETS Every year we’ve grown these, they have matured (and OF THE SEASON! sweetened) close to the first week of December…just after our CSA season ends. But this year, John added a new heat-tolerant variety to the mix so we should have an extended sprout season URBANA this year! We’re also growing parsnips for the first time. I can’t tell you how many people ask MARKET for parsnips at the November markets. Nobody else in town grows them so we finally suc - AT THE cumbed to the pressure. They are a very long season crop (which means a long weeding season and tying up the field), so we really SQUARE hope all of the parsnip enthusiasts show up! Both of these Fall treats ENDS OCTOBER 26 should hit your box before the end of October. Saturdays - 7am-12pm Each year, we listen to our customers and try to respond for improved Lincoln Square variety, quality, etc (and Brussel sprouts and parsnips!).
    [Show full text]
  • Dietary Guidelines for Americans 2005
    Dietary Guidelines for Americans 2005 U.S. Department of Health and Human Services U.S. Department of Agriculture www.healthierus.gov/dietaryguidelines i MESSAGE FROM THE SECRETARIES We are pleased to present the 2005 Dietary Guidelines for Americans. This document is intended to be a primary source of dietary health information for policymakers, nutrition educators, and health providers. Based on the latest scientific evidence, the 2005 Dietary Guidelines provides information and advice for choosing a nutritious diet, maintaining a healthy weight, achieving adequate exercise, and “keeping foods safe” to avoid foodborne illness. This document is based on the recommendations put forward by the Dietary Guidelines Advisory Committee. The Committee was composed of scientific experts who were responsible for reviewing and analyzing the most current dietary and nutritional information and incorporating this into a scientific evidence-based report. We want to thank them and the other public and private professionals who assisted in developing this document for their hard work and dedication. The more we learn about nutrition and exercise, the more we recognize their importance in everyday life. Children need a healthy diet for normal growth and development, and Americans of all ages may reduce their risk of chronic disease by adopting a nutritious diet and engaging in regular physical activity. However, putting this knowledge into practice is difficult. More than 90 million Americans are affected by chronic diseases and conditions that compromise their quality of life and well-being. Overweight and obesity, which are risk factors for diabetes and other chronic diseases, are more common than ever before. To correct this problem, many Americans must make significant changes in their eating habits and lifestyles.
    [Show full text]
  • Kohlrabi, Be Sure It  Your Money Stays Locally and Is Is No Larger Than 2 1/2” in Diameter, Recirculated in Your Community
    Selection Why Buy Local? When selecting kohlrabi, be sure it Your money stays locally and is is no larger than 2 1/2” in diameter, recirculated in your community. with the greens still attached. Fresh fruits and vegetables are The greens should be deep green more flavorful, more nutritious all over with no yellow spots. and keeps more of its vitamins and Yellow leaves are an indicator that minerals than processed foods. the kohlrabi is no longer fresh. You are keeping farmers farming, which protects productive farmland from urban sprawl and being developed. What you spend supports the family farms who are your neighbors. Care and Storage Always wash your hands for 20 seconds with warm water and soap before and after preparing produce. Wash all produce before eating, FOR MORE INFORMATION... cutting, or cooking. Contact your local Extension office: Kohlrabi can be kept for up to a month in the refrigerator. Polk County UW-Extension Drying produce with a clean 100 Polk County Plaza, Suite 190 cloth or paper towel will further Balsam Lake, WI 54810 help to reduce bacteria that may (715)485-8600 be present. http://polk.uwex.edu Keep produce and meats away Kohlrabi from each other in the refrigerator. Originally developed by: Jennifer Blazek, UW Extension Polk County, Balsam Lake, WI; Colinabo http://polk.uwex.edu (June, 2014) Uses Try It! Kohlrabi is good steamed, Kohlrabi Sauté barbecued or stir-fried. It can also be used raw by chopping and INGREDIENTS putting into salads, or use grated or 4 Medium kohlrabi diced in a salad.
    [Show full text]
  • “Cooking Has Done the Most to Advance the Cause of Civilization”
    The Broadcaster ▪ June13th 2013▪ 715-432-4683 ▪ [email protected] ▪ www.stoneyacresfarm.net “Cooking has done the most to advance the cause of civilization” -Jean Anthelme Brillat-Savarin (in Michael Pollan’s Cooked) - In Your Box Lettuce heads- News from the Farm leaf, baby red Welcome to CSA Season 2013. This is our 7th CSA season and despite a late and romain, oak leaf, increasingly wet spring we think this may very well be our best season yet! We apologize for and/or butterhead. the late start and encourage everyone to make sure that you note that the final delivery Broccoli will now be October 24th, one week later than planned. Chinese cabbage If you want to receive an email reminder, e-newsletter or text reminder please call, (napa cabbage) text or email! See communications on the other side of the newsletter for details. Purple Kohlrabi with greens In crop news, many of the leafy greens are “on schedule” and other spring crops like Radishes carrots, beets, spinach are a little behind. Snap and snow peas are the most behind of any Scallions spring crop, since they were planted a full month late, but they look beautiful so a little wait Bok Choy (pac will lead to a bountiful crop! It has been wet and cool which has made some planting choi) difficult and made some of our crops less than happy, but most of our veggies are planted Maple Syrup in raised beds which helps with drainage in our heavy soils. Rhubarb th The pancake breakfast is still on June 29 ! Pea picking will not take place Baby turnips with that day but may be rescheduled as a series of u-pick times as the weather and crop allow.
    [Show full text]
  • Bok Choy History Boy Choy Has Green Leaves and White Ribs That Resemble a Stalk of Celery and Curve at the End to Form a Bulb
    Bok Choy History Boy choy has green leaves and white ribs that resemble a stalk of celery and curve at the end to form a bulb. It looks very similar to Swiss chard. The entire plant can be eaten raw or cooked. Bok choy is non-heading, meaning that the leaves do not form a ball, like lettuce or cabbage. It grows best in a cool environment. Hot weather causes the plant to flower, rather than produce leaves. A bok choy plant can be harvested within two months of planting. Bok choy is used mostly in salads but can be found in stir-fry or soups. It is grown in California and Hawaii year-round and can be found seasonally in New York, Florida, New Jersey, Michigan, and Ohio. It is primarily grown and consumed in Asia. You can find vitamin A and C in bok choy, as well as antioxidants, which work to protect the body from diseases and cancer. There is also vitamin K and calcium in bok choy, which aid in building strong bones. Recipes Bok choy pairs well with many other tastes and textures. Here are some ways to consider incorporating it into your meals: Sautee it and add to soups or other dishes. Pair with recipes that include garlic, ginger, mushrooms, soy sauce, tofu, pork, fish, broth, vinegar, or citrus. Steam and eat as a side vegetable. Add it to stir fry. Fun Facts It is also called bok choi, pak choi, the Chinese chard, Chinese mustard, and Chinese white cabbage. The name “bok choy” comes from the Chinese term for “soup spoon”.
    [Show full text]
  • KOHLRABI and CABBAGE SALAD with MAPLE LEMON DRESSING Ingredients 4 Medium Bulbs Kohlrabi 3 Cups Shredded Cabbage ¼ Cup Dried Cr
    KOHLRABI AND CABBAGE SALAD WITH MAPLE LEMON DRESSING Ingredients 3 tbsp pure maple syrup 4 medium bulbs kohlrabi Zest of 1 lemon 3 cups shredded cabbage Juice of 2 lemons ¼ cup dried cranberries 1 garlic clove, minced ¼ cup sunflower seeds ¼ tsp kosher salt 1/3 tsp freshly ground ¼ cup coarsely chopped fresh dill ¼ cup extra virgin olive oil black pepper DIRECTIONS 1. Using a sharp knife, remove long stems & greens from kohlrabi 2. Using a peeler, trim away the thick green skin until you reach the light green part that is free of tough fibers. Shred on the medium holes of a box greater or in a food processor fitted with the shredder disk. 3. Combine the kohlrabi, cabbage, cranberries, sunflower seeds, and dill in a large serving bowl. In a small jar with a tight-fitting lid, combine the olive oil, maple syrup, lemon zest, lemon juice, garlic, salt, and pepper. 4. Shake to thoroughly combine. Pour the dressing over the salad and toss to coat well. Let sit for about 20 minutes before serving. NUTRITION INFORMATION Per serving: 195 calories, 12g fat, 21.8g carbs, 5.6g fiber, 14.4g sugars,3.4g protein, 126.2mg sodium Recipe & photo courtesy of: The Kitchn RDA: 0% Vitamin A, 33%Vitamin C, 3% Calcium, 4% Iron KOHLRABI AND CABBAGE SALAD WITH MAPLE LEMON DRESSING Ingredients 3 tbsp pure maple syrup 4 medium bulbs kohlrabi Zest of 1 lemon 3 cups shredded cabbage Juice of 2 lemons ¼ cup dried cranberries 1 garlic clove, minced ¼ cup sunflower seeds ¼ tsp kosher salt ¼ cup coarsely chopped fresh dill 1/3 tsp freshly ground black ¼ cup extra virgin olive oil pepper DIRECTIONS 1.
    [Show full text]
  • Kohlrabi (Home Gardening Series)
    Agriculture and Natural Resources FSA6089 Home Gardening Series Kohlrabi Craig R. Andersen Environment Associate Professor and Light Extension Specialist ­ Soil Vegetables Fertility pH Temperature Moisture – sunny – well-drained Culture– rich Planting– 6.0 to 7.0 – cool Spacing – keep moist Hardiness Fertilizer – transplant spring, direct Cultural Practices Kohlrabiseed – Brassicafall oleracea,– 2-4 gonglylodes x 24 inches Planting Time group – hardy annual – heavy feede r Capitulare de Villis of Charlemagne Plant kohlrabi in late winter or early spring before the heat of Kohlrabi was known to the summer and the stem gets woody. The Romans, and it was undoubtedly best production is in the fall when the recognized in the Middle Ages, as AD plants mature during cool conditions. shown in the SowCare seed 1/4 to 1/2 inch deep in the written in 749. row and cover. Thin seedlings to 2 to Today, cooked kohlrabi is widely used 5 inches apart. Transplant the surplus in continental Europe, but it is seedlings if more plants are needed in sparingly consumed in Britain and the row. other English-speaking countries. Kohlrabi (known as stem turnip) Plant in fertile soil, maintain Visit our web site at: is a hardy, cool-season vegetable adequate soil moisture and keep down https://www.uaex.uada.edu belonging to the cabbage family. It has a turnip-like appearance, with leaves weeds. Proper care allows kohlrabi to standing out like spokes. The edible achieve the rapid growth that results portion is an enlarged stem that in best quality. Treat kohlrabi as you University of Arkansas,grows United just Statesabove Department the groundline.
    [Show full text]
  • OPTAVIA® Vegetable Conversion Chart
    Vegetable Conversion Chart While some Clients prefer to use measuring cups to measure their vegetables for the Lean & Green meal, others prefer to use a food scale to get an exact measure of weight. If you choose to weigh your vegetables, this chart will help you convert a vegetable’s volume (in cups) to its weight on a food scale (in grams and ounces). Here's how it works: 1. Pick which vegetable(s) you would like to have for your Lean & Green meal on the Green Options list in your program guide. 2. Find the vegetable in the list below for the gram and ounce equivalent to one serving of that vegetable (½ cup unless otherwise specified). 3. You need 3 servings of vegetables for your Lean & Green meal. If you plan to only have one type of vegetable, multiply the gram and ounce amount by 3 for a total of 3 servings. If you plan to have a combination of vegetables, you can adjust the amounts accordingly. As you use this chart, keep in mind that the raw weight listed is not representing how much raw vegetable will yield a ½ cup cooked. The raw weight represents how much raw vegetable equates to a ½ cup portion, and the cooked weight represents how much cooked vegetable equates to a ½ cup portion. The weight measurements listed on the chart are derived from the USDA’s FoodData Central. Some Clients prefer to weigh their vegetables in the form they are going to eat it in, while others find it easier to weigh prior to cooking.
    [Show full text]
  • Brassica Spp.) – 151
    II.3. BRASSICA CROPS (BRASSICA SPP.) – 151 Chapter 3. Brassica crops (Brassica spp.) This chapter deals with the biology of Brassica species which comprise oilseed rape, turnip rape, mustards, cabbages and other oilseed crops. The chapter contains information for use during the risk/safety regulatory assessment of genetically engineered varieties intended to be grown in the environment (biosafety). It includes elements of taxonomy for a range of Brassica species, their centres of origin and distribution, reproductive biology, genetics, hybridisation and introgression, crop production, interactions with other organisms, pests and pathogens, breeding methods and biotechnological developments, and an annex on common pathogens and pests. The OECD gratefully acknowledges the contribution of Dr. R.K. Downey (Canada), the primary author, without whom this chapter could not have been written. The chapter was prepared by the OECD Working Group on the Harmonisation of Regulatory Oversight in Biotechnology, with Canada as the lead country. It updates and completes the original publication on the biology of Brassica napus issued in 1997, and was initially issued in December 2012. Data from USDA Foreign Agricultural Service and FAOSTAT have been updated. SAFETY ASSESSMENT OF TRANSGENIC ORGANISMS: OECD CONSENSUS DOCUMENTS, VOLUME 5 © OECD 2016 152 – II.3. BRASSICA CROPS (BRASSICA SPP.) Introduction The plants within the family Brassicaceae constitute one of the world’s most economically important plant groups. They range from noxious weeds to leaf and root vegetables to oilseed and condiment crops. The cole vegetables are perhaps the best known group. Indeed, the Brassica vegetables are a dietary staple in every part of the world with the possible exception of the tropics.
    [Show full text]
  • Brassica Species and Implications for Vegetable Crucifer Seed Crops of Growing Oilseed Brassicas in the Willamette Valley
    Special Report 1064 January 2006 S 105 .E55 no. 1064 Jan 2006 Copy 2 Uutcros sing Potential for Brassica Species and Implications for Vegetable Crucifer Seed Crops of Growing Oilseed Brassicas in the Willamette Valley DOES NOT CIRCULATE Oregon State University Received on: 06-28-06 Oregon State I Extension Special report UNIVERSITY Service t1t41 I yt!r_.4.3 a Oregon State University Extension Service Special Report 1064 January 2006 Outcrossing Potential for Brassica Species and Implications for Vegetable Crucifer Seed Crops of Growing Oilseed Brassicas in the Willamette Valley James R. Myers Oregon State University Outcrossing Potential for Brassica Species and Implications for Vegetable Crucifer Seed Crops of Growing Oilseed Brassicas in the Willamette Valley James R. Myers Summary The oilseed mustards known as canola or rapeseed (Brassica napus and B. rapa) are the same species as some vegetable crucifers and are so closely related to others that interspecific and intergeneric crossing can occur. Intraspecific crosses (within the same species) readily occur among the following: • B. napus canola with rutabaga and Siberian kale • B. rapa canola with Chinese cabbage, Chinese mustard, pai-tsai, broccoli raab, and turnip Interspecific crosses (between different species) can occur among the following: • Occur readily: B. napus canola with Chinese cabbage, Chinese mustard, pai-tsai, broccoli raab, and turnip • Occur more rarely: B. napus or B. rapa canola with the B. oleracea cole crops (cabbage, kohlrabi, Brussels sprouts, broccoli, cauliflower, collards, and kale) Intergeneric crosses (between species of different genera) are possible with varying degrees of probability: • B. napus or B. rapa canola with wild and cultivated radish (Raphanus raphanis- trum and R.
    [Show full text]
  • What Is Kohlrabi?
    HALDIMAND-NORFOLK HEALTH UNIT HEALTHINFO COMMUNITY HEALTH TEAM What is Kohlrabi? Kohlrabi is a vegetable and comes from the German words cabbage and turnip. It contains more vitamin C than an orange! Kohlrabi is also a great source of fibre which can help keep you regular, lower your cholesterol and control your blood sugar. Kohlrabi leaves can be used like other salad greens, in fresh salads or sautéed. Make sure to rinse with water before eating. Bulb Preparation The Kohlrabi bulb needs to be peeled before eating and then can be eaten raw or cooked. Raw • Place in a salad – adds a bit of a kick, similar to a radish • Grate and use in a slaw Cooked Kohlrabi Coleslaw • Bake, steam or boil Makes 4-6 servings • Use as you would any other vegetable 2 kohlrabi bulbs, peeled and grated e.g. Toss into soups, stir-fries or bake ¼ head purple cabbage, shredded and season with your favourite herbs 2 medium carrots, peeled and grated and spices ½ red onion, grated 4 tbsp chopped cilantro (optional) Storage ¼ cup golden raisins (optional) The bulb will last a few weeks in the refrigerator but make sure to eat up the ¼ cup mayonnaise greens sooner as they go bad quicker. 1 tbsp vinegar (cider vinegar works best) 1 tbsp sugar ½ tsp salt Where can I find more information? 1. Combine the kohlrabi, cabbage, carrots, onion, cilantro, and raisins (if using) in • Eat Right Ontario a large bowl www.eatrightontario.ca 2. In a smaller bowl, whisk together the mayonnaise, vinegar, sugar, and salt • Speak with a Registered Dietitian for 3.
    [Show full text]
  • Esculent Brassicas by Anne-Marie Walker
    Growing Your Own - Esculent Brassicas By Anne-Marie Walker There is a remarkably varied plant species native to the Mediterranean seaboard called Brassica oleracea, the wild or sea cabbage. In its native habitat, the wild cabbage grows one to two feet high with fleshy, shining, waved-lobed leaves, large yellow flowers, elongated seed pods and conduplicate cotyledons. Plants in the cabbage family (cruciferae) are characterized by the four petal flower arranged in the shape of the cross and containing various pungent oils. Cultivated since ancient times, the common forms departed widely from the original type and include today among others the red and white cabbage, kale, kohlrabi, bok choi, broccoli, cauliflower, brussels sprouts, rocket (also known as arugula), mustard, horseradish, cress, collards, rutabaga, turnip, and oil seed rape. This lovely family of plants is indeed both esculent (edible) and succulent (juicy). One of the oldest cultivars is broccoli, whose edible structure is entirely an active flower. The Romans, adept at cultivating broccoli, gave the variety its name - comes from the Latin word brachium, meaning arm or branch. Another popular cultivar is cabbage, whose name derives from the Norman French word, caboche. When you look at a cabbage, you are seeing the large terminal bud forming a head. In its salty, sunny Mediterranean habitat, conditions favored thick, water storing leaves characteristic of dry climates. The plant’s ability to thrive in cold climates made it very popular in northern climates, including Britain where it was introduced by the Romans. The practice of pickling cabbage was brought to Europe by the Tatars.
    [Show full text]