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 vegetables for better health.
Veggies A-C
- 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 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 use 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 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.
- 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. 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 are tender. Steam or roast them until tender.
- 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 found 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. String beans are best prepared simply. Just wash and sort, then cut off the ends with a sharp knife. I like them simmered for 5-10 minutes in some chicken broth or seasoned water until tender. Drain and toss with a bit of olive oil or butter and serve. - 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
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 so they are done at the same time.
- 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 flavor 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 like to serve cabbage raw in salads, but it is delicious cooked and finished with a little butter.
- Carrots
Smaller carrots are sweeter! I love the baby carrots packaged in the produce section of the supermarket. These are actually a special variety of large carrot 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.
- 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.
