Beets come in several colors, but the red beet has a rich, deep ruby color. Choose beets that are small and firm with deep maroon coloring, unblemished skin, and bright green leaves, with no sign of wilting. Avoid large beets, which have a hairy taproot. All those tiny roots (hair) are an indication of age and toughness. Beet leaves are also edible and can be prepared in the same manner as Swiss chard. To store beets, trim the leaves 2 inches from the root as soon as you get them home. The leaves will sap the moisture from the beet root. But, do not trim the tail.
If you do any type of Chinese cooking, at some point you’ll find yourself wanting bok choy. Cultivated in China since ancient times, bok choy is found in soups and stir-fries, appetizers and main dishes. Bok choy's popularity comes from its light, sweet flavor, crisp texture and nutritional value. Not only is bok choy high in Vitamin A, Vitamin C and calcium, but it is low in calories. Both the leaves and the stalks of bok choy can be cooked.
Carrots belong to the parsley family and are an excellent source of vitamin A, which actually accumulates during the months of storage after the carrots have been harvested. Carrots have few rivals when it comes to beta-carotene. Just a half-cup serving of cooked carrots provides four times the RDA of vitamin A in the form of protective beta-carotene. Their sweetness intensifies, too, during storage. Only beets have a higher sugar content among root vegetables. Look for smooth, firm, brightly colored carrots without cracks or any green, whitening or sprouting around the stems. Slender, mature carrots are the tastiest. The greens draw moisture and nutrients from the orange carrot roots and should be removed and discarded as soon as you get the carrots home.
Good-quality celery should have even-colored, smooth-skinned stalks without any blemishes. The leaves should be fresh with no signs of wilting. Look for light green stalks, as they actually taste better than those that are dark green. Even though dark green stalks do provide more nutrients- they tend to be tougher and stringier. While light green stalks are preferred, avoid celery with white stalks which indicates old product. Fresh celery can add extra crunch to salads, are excellent in soups and sauces, and are the classic ingredient in our Thanksgiving stuffing. Celery leaves, much like parsley, can be used as a garnish.
Green chard is slightly less tender and slightly less flavorful than the red variety, but still quite delicious. Green chard is an excellent source of magnesium, potassium, iron, calcium, and vitamin K - which is the most abundant vitamin in Red Chard. It is also very strong in vitamins A, C and E, as well as being an superb source of antioxidants - such as selenium and lutein. In addition to cooking and eating the leafy green, chard stalks are edible and add texture and flavor to the dishes they’re cooked into. Chard is used much like spinach with a heavier texture, which requires longer cooking. Many cooks simply saute it in olive oil and serve it as a side dish.
Rainbow chard is actually a mix of green chard, red chard, and golden chard. It has the extraordinary nutritional value of the chards with, the earthy sweetness of red chard, and the mild nutty flavor of golden chard. Look for rainbow chard with a good mix of the different colors with bright green leaves, fresh-cut stems, and no yellowing or wilting. Rainbow chard is an excellent source of magnesium, potassium, iron, calcium, and vitamin K is the most abundant vitamin in Red Chard. It is also very strong in vitamins A, C and E, as well as being an superb source of antioxidants - such as selenium and lutein. In addition to cooking and eating the leafy green, chard stalks are edible and add texture and flavor to the dishes they’re cooked into. Chard is used much like spinach with a heavier texture, which requires longer cooking. Many cooks simply saute it in olive oil and serve it as a side dish.
Green kale is an amazing vegetable that is finally being recognized for its exceptional nutrient richness, health benefits, and delicious flavor. Although all greens are very nutritious, kale really does stand a head taller than the rest. One cup of chopped kale contains 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus. Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients. To find the freshest kale, look for firm, deeply colored leaves with hardy stems. Smaller leaves will be more tender and milder in flavor.
Also known as Dinosaur kale - lacinato kale is a very hearty cooking green with dark green leaves and lots of earthy, nutty flavor. The leaves are so hearty that even when well cooked they retain a very firm texture. Look for the biggest bunches with the widest leaves you can find. Look at the leaves carefully, you want very dark blue-green leaves with no brown or wilted bits. This kale takes a bit longer to cook than other greens; the upside however is that the leaves hold their shape even under long cooking times, making it great for soups and stews. As with other kale varieties, lacinato is very high in vitamins A and C, as well as iron, manganese, calcium and fiber.
Cucumbers belong to the same family as squashes and melons. Thin-skinned cucumbers will generally have fewer seeds than those that are thick-skinned. Cucumbers should be firm, rounded at their edges, and their color should be a bright medium to dark green. We all know cucumbers are great sliced into salads or served raw, but cucumbers are also wonderful when cooked. Peel and slice or chop cucumbers and sauté in a bit of melted butter. Cucumbers are 95% water. Cucumbers may be waxed to protect them from bruising during shipping - even organically grown cucumbers may be waxed. However, the only waxes that can be used on organically grown cucumbers are non-synthetic waxes, and these waxes must be free of all chemical contaminants that are prohibited under organic regulations.
Among the world's healthiest vegetables, spinach is a nutrition superstar - rich in vitamins and minerals as well as concentrated in health-promoting phytonutrients such as carotenoids (beta-carotene, lutein, and zeaxanthin) and flavonoids to provide you with powerful antioxidant protection. Choose leaves that are crisp and have dark green with a nice fresh fragrance. Avoid those that are limp, damaged, or spotted. One pound of fresh spinach leaves will cook down to about 1 cup cooked spinach. Like all greens, spinach should be washed and it can be very gritty, so it must be thoroughly rinsed. It grows in sandy soils and typically the sand remains on the leaves.
Ginger root is well known as a remedy for travel sickness, nausea and indigestion. Choose firm, shiny-skinned and smooth ginger knobs. Don’t buy roots with sprouts. Peeled and sealed, ginger will keep in the fridge for about 2 weeks. It will keep unpeeled in a dark, cool place for weeks. Peel ginger before using it; don’t consume the skin. You can use fresh ginger fresh, dried, crystallized, preserved, or pickled - pretty much in any dish where you wish to add some zing.
The leaves of watercress feature a sharp; peppery and slightly tangy flavor. Watercress gives a delicious peppery flavor to recipes. Watercress can be used in salads, on sandwiches, steamed and eaten as a vegetable, or in soups. It’s very high in vitamins C, K and A and an excellent source of calcium.