PREPARING FRUITS AND VEGETABLES
Vegetables are the workhorses of the nutrition world. They usually are inexpensive, available year round, store well, and are packed full of nutritients. Here's how to buy and prepare them for better health.
VEGETABLES A-G
- ARTICHOKES
If you squeeze an artichoke and it squeaks, it's fresh! Artichokes should be compact, firm and heavy for their size. A slight brown tint in the artichokes you buy in the fall is actually desirable - it's called "winter kiss" caused by frost, and increases sweetness. To prepare, cut off the top 1" of the artichoke, then using a scissor to cut off all sharp tips, cut off the stem and rinse in lemon water. If you want to remove the choke before cooking, gently pull apart the leaves and carefully scrape out the hairy choke. Artichokes can be boiled or steamed until the leaves can be easily pulled off. Eating them is an art - pull off each leaf and scrape the tender bottom between your teeth. Dipping sauces enhance the artichoke's flavor. Marinated bottled artichokes are an easy way to add this vegetable to your repertoire. Feta, Cheese and Rice Salad - ASPARAGUS
Thick or thin? There is an ongoing controversy about which is more tender. It really doesn't matter - just go with your own preference! Choose firm stalks with tightly closed tips. Asparagus can be peeled if you wish, using a swivel bladed peeler, but I never do. Just make sure to stop peeling about 2" from the tips. Rinse the spears well, since they can be sandy. Then hold the spears in both hands and bend until they snap. The spears will break naturally at the point where they begin to be tender. Steam or roast them until tender. Turkey, Asparagus and Strawberry Salad - BEANS
Most legume beans like limas, cranberry beans, black eyed peas, and fava beans are sold canned. If you find fresh, make sure to pick plump, firm pods. Shell them just before using, then steam or boil until tender. I recently learned to love fresh soybeans, which are delicious served as a snack or appetizer. Just boil the whole pods in lightly salted water for 5 minutes, then cool. Shell as you eat. - BEETS
Fresh beets should be firm, round and smooth with no soft spots. They can be roasted or steamed. If you roast them unpeeled, they can be eaten like a baked potato. The red stain from beets is permanent, so cover your work surface with waxed paper as you work. Cut off the stem and root, wash and scrub thoroughly, then cook by boiling, roasting or steaming. After cooking the skins will slip off easily. - BROCCOLI
As the most popular member of the cruciferous family, broccoli has so much fiber and so many nutrients, including those valuable phytochemicals. Choose firm, plump heads with no yellow florets and firm leaves. Separate the florets from the stalk, wash well and cook by steaming or boiling. If you don't undercook or overcook it, there won't be an unpleasant sulfur smell. The stalks can be peeled and cut into thin pieces. Begin cooking the stalks a few minutes before the florets to ensure they are done at the same time. Marinated Greek Salad - BROCCOLI RABE
This leafy green vegetable is popular in Italy and is becoming more available in the United States. It is not a member of the broccoli family, but part of the larger brassica family. Choose firm stalks with crisp leaves. Some yellow flowers are perfectly acceptable. Wash well and cook very thoroughly. Most recipes call for simmering the rabe in water, then draining and sauteeing. The bitter taste may be an acquired taste. - CABBAGE
Cabbages should be firm and heavy, with leaves tightly attached to the stem and the head. Wash the head, then remove the outer tough leaves. Cut or shred the cabbage as directed in the recipe. I most often serve cabbage raw in salads, but it is delicious cooked and finished with a little butter. Tomato Cabbage Bisque - CARROTS
Smaller carrots are sweeter! I love the baby carrots packaged in the produce section of the supermarket. These are actually ordinary carrots which have been thoroughly trimmed to be a uniform small size. If you are buying carrots with green tops, make sure the tops aren't wilted. Remove the tops before storage to increase the carrot's shelf life. Wash, peel if necessary, and cook by steaming, roasting, or boiling. Boursin Soup - CAULIFLOWER
Cauliflower is fairly perishable, so buy it only 2-3 days before you eat it. Choose firm, heavy heads with creamy white florets that have no brown spots. The stem isn't edible. Wash well, cut off the florets, and serve raw or steam them lightly until tender. Red, White and Blue Slaw - CORN
Fresh corn on the cob is one of the joys of summer. Stopping at a farmer's stand is the best way to get the freshest, sweetest corn. Choose firm, heavy ears that have bright green, tightly attached husk and light, dry silk. Husk the cobs right before cooking. I usually boil the corn in a pot full of lightly sweetened water for only 2-3 minutes - really just heating the kernels. To remove the kernels from the cob, hold upright and cut down using a large chef's knife, being careful to cut only the kernels and not the tough casing. Mexican Chicken Salad - CUCUMBERS
Cucumbers you buy in the grocery store are almost always waxed to prolong freshness. I always peel cucumbers before using them. Cut in half and use a spoon to scrape out the seeds, which can be bitter. Then slice or chop and use in recipes. Cooked cucumber has a delicate taste and tender texture. Chicken Artichoke Salad - FENNEL
Fennel looks like a fat bunch of celery. The delicate licorice taste and crunchy texture is delicious. Choose firm, heavy bunches with fresh leaves and no flowers on the stalks. To prepare, wash, then remove the stalks. Cut off the top and bottom of the bulb, then peel if necessary and cut into wedges, slices, or dice. Fennel can be served raw or steamed or boiled. Grilled Seafood Salad -
GREENS
Fresh greens are very perishable. If you buy loose bunches, choose crisp, tight heads. Wash the individual leaves carefully and dry them thoroughly on paper towels. I love the prepacked prepared salad greens sold in most grocery stores. Canadian Bacon and Peach SaladNEXT PAGE: VEGETABLES H-Z!
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Linda
