Asparagus
Known as the “Aristocrat of vegetables”, asparagus is a member of the lily family. It has been recorded back to Egyptian, Greek and Roman times when it was very popular. It is now cultivated all around the world. There is also “wild asparagus” which tends to be thin, like the variety we call “sprue” or grass”. There are two main varieties: In Germany, Belgium and France the type with white spears are preferred whereas in Italy, the Netherlands, the United States, Ireland and the UK, the green or purple speared type is preferred.
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Selection
Avoid dry, wrinkled asparagus. Look for spears of an even size and thickness with tight ends and fresh looking stems where only the base is woody. The larger the spears, the higher the price so, if buying asparagus to use in a recipe, look for the thinner spears.
Preparation
Wash or rinse the asparagus stalk, cutting or snapping off any woody, thick ends. A special tall pan or steamer is made specifically for cooking asparagus but it is possible to improvise. One of the best substitutes for an asparagus pan is to invert one saucepan on top of another – this allows sufficient height for the asparagus.
To Cook
Tie spears together in a neat bundle. Stand spear tips upright in an asparagus boiler or in a saucepan. Add sufficient salted boiling water to give a depth of 3ins/7.5cm. Bring back to the boil. Cover with the lid, or with another saucepan. Cook steadily until the base of the stalk is tender when pierced with the tip of a knife (about 15-20 minutes). Drain thoroughly. Serve.
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Aubergines
Aubergines were first recorded in Europe in the 13th century, when they were imported to the Mediterranean by Italian traders from the East. Regarded with some suspicion at first, the aubergine was cultivated as a purely ornamental plant until the end of the 15th century, when it finally became accepted as a vegetable. Aubergines are a member of the solanum family, which includes the potato, the tomato and the deadly nightshade!
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Selection
Choose aubergines that have glossy, smooth skin that are firm and have a good shine. Avoid any that are wrinkled, have bruises or brown patches. Eat as soon as possible after purchase, or store for 2-3 days in the salad drawer of the fridge.
Preparation and Culinary Use
Young samples never need to be peeled, while with older ones it is a matter of choice. The flesh can be bitter and this can be reduced by sprinkling with salt, leaving for 20 minutes and then rinsing well. Aubergines may be sliced, coated in flour and fried until soft, in hot oil, as well as cooked with chopped tomatoes, onions and sweet peppers to make a tasty mixture and can also be stuffed and baked. They are a basic ingredient of the Greek dish Moussaka.
Nutritional Information
Aubergines contain 14 calories per 100g, as well as Vitamins C, B1 and B2, Potassium, Iron and Calcium.
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Artichokes (Globe and Jerusalem)
Although they share the term”artichoke”, globe and jerusalem artichokes differ in appearance quite a lot. Globe artichokes originated in Asia and have been grown in Southern Europe for centuries. They are thought to have been introduced to Britain during the reign of King Henry VIII and have two main varieties; purple and green. The jerusalem artichoke was first cultivated in North America and was introduced to France in the early 17th century. It is thought they are called artichokes because of the similarity in flavour between them and globe artichokes. The word “Jerusalem” may have come from a corruption of the place name Ter Heusen, in the Netherlands, from where they were exported to the UK.
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Selection
Globe Artichokes: Should look fresh with stiff leaves that have a slight bloom on them and a few inches of stalk attached. Avoid those with fully opened leaves or fuzzy miscoloured centres, as these will be past their best.
Jerusalem Artichokes: Avoid any small, slug eaten, bruised or broken tubers, or any covered in dirt. It is worth bearing in mind that really misshapen samples are difficult to peel.
Preparation
Globe: To prepare for cooking, cut off most of the stalk and trim off points from outer leaves with sharp scissors. Rinse thoroughly in cold water, then rub cut surfaces with lemon juice. Boil or steam the artichoke in salted water for 30–40 minutes until the leaf gently pulls away. Drain. Serve with hot melted butter or vinaigrette. To eat, pull away the leaves individually, dip the base into the sauce and tease through the teeth discarding the rest of the leaf. When you get to the choke (which looks like a closed head of a thistle) pull it away to reveal the artichoke heart which is edible and can be scooped out with a teaspoon.
Jerusalem: Peel or scrub them, then boil, bake or steam them until just tender.
Culinary Use
Globe: Can be baked, boiled, fried or stuffed, and eaten hot or cold. Ideal as a starter with melted butter or vinaigrette.
Jerusalem: Best served with butter, or in a sauce. Baked, they can be sliced and deep fried like crisps. Used cold, they can be tossed in vinaigrette or mayonnaise.
Nutritional Content
Globe: 7 calories per 100g. Vitamins A & C, as well as Iron and mineral salts including Calcium and Potassium.
Jerusalem: 18 calories per 100g. Rich in carbohydrate, as well as Vitamin C, Sodium, Potassium and Calcium.
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Beans
There are many different varieties of green beans, the most widely available of which are broad beans, runner beans and French beans. Broad beans have been grown since prehistoric times and are native to North America. They were the only beans grown in Europe before Columbus discovered America and were a staple food for peasants in many countries in the Middle Ages. Runner (or stick) beans are native to Central America and were introduced to the UK by Charles the 1st’s gardener. French beans are a dwarf green bean variety that was introduced to the UK from America during the reign of Elizabeth the 1st.
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Selection
Choose bright green, fresh looking beans that have firm, crisp pods. Avoid any which are wrinkled or discoloured.
Preparation and Culinary Use
Larger French, or runner beans may need to be topped and tailed before cooking. To cook, either boil or steam beans until they are tender but retain some of their crunch. Serve with hherb butter, cream and lemon juice or cook with some fresh mint for extra flavour. Raw runner or French beans can be used in salads. Braod beans should be shelled and then steamed or boiled until tender.
Nutritional Information
Broad beans 48 calories per 100g, Runner beans (raw) 26 calories per 100g, French beans (boiled 7 calories per 100g. They all contain Vitamins A and C, as well as Calcium, Potassium and other Minerals.
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Beetroot
Beetroot was used in ancient Greek and Roman cookery and was one of the foods that the Greeks considered worthy of offering to Apollo at Delphi. In Polish, Scandinavian and Russian cooking, beetroot is extensively used as it grows best in temperate cool regions. Victorians were more adventurous with them, though- using them in salads, hot or cold… or even using them as a hair rinse or clothes dye.
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Selection
Choose firm, fresh beetroot, free of bruising or cuts and not soft to touch. The tops should not be limp or withered if bought raw. Cooked samples should be fresh, with skin that rubs off easily and be a rich, bright-looking red.
Preparation
If buying raw beetroot, take care to gently twist off the ends and not cut them off, otherwise they will “bleed” during cooking, losingtheir lovely dark red colour. Wash off any soil or grit from the root before cooking. Beetroots are generally boiled for about 1–1½ hours according to their size, but they can also be baked or eaten raw in salads like carrots. When cooked, quickly plunge under cold water and the skins will slip off. Once cooked, store in a refrigerator for 1–3 days or uncooked in a cool, dark, dry airy place.
Culinary Use
Beetroot can be baked or boiled or can be used raw, shredded and diced as well as cold, cooked in salads. Also used as an ingredient in soups like the Russia classic “Borsch” soup.
Nutritional Information
Contains 28 calories per 100g raw, 44 calories per 100g cooked. Beetroot is a source protein, carbohydrate, calcium, dietary fibre and Vitamin C.
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Broccoli
Broccoli belongs to the brassica family. One of the most popular varieties of broccoli is the calbrese, which comes from the Calabria region of Italy, hence its name. It is a variety of broccoli that dates back to the Middle and Roman ages and was introduced into France by Catherine de Medici in 1560 and into Britain in 1720. Broccoli grows well in temperate climates across Europe.
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Selection
Choose fresh broccoli heads which are a bright green colour. Avoid any heads that are yellowing or starting to flower. Generally, broccoli is sold ready trimmed so there is very little wastage.
Preparation and Culinary Use
Best used when it is as fresh as possible. Discard any tough leaves attached to the stalk but keep any tender little ones. Clean the heads by swirling them in cold water. Cut a cross in the base of the stalks to assist even cooking. To cook, place in a saucepan with a little boiling salted water. Cover and cook for 8 minutes. Serve with melted butter, hollandaise or béarnaise sauce, or blanched in a salad or stir-fried in Chinese-style dishes.
Nutritional Information
Broccoli contains 23 calories per 100g and is a good source of Vitamins A, B2 and C with very little, if any being lost in cooking.
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Brussel Sprouts
Brussel sprouts developed from the wild cabbage and are thought to have originated in Belgium, near Brussels in the 13th and 14th centuries, hence the name. They re-appeared in French and English gardens at the end of the 18th century. They have become one of Europe’s favourite winter vegetables, especially popular eaten with game and at Christmas with the traditional turkey lunch.
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Selection
Make sure that they are a good even colour and have tightly packed leaves. Avoid any that are changing colour towards the outer edges as this indicates that they are not as fresh as they could be. Many people believe that sprouts taste better after a light frost. This is possibly because cold weather keeps the heads really tight and crisp.
Preparation and Culinary Use
Store Brussel Sprouts in a cool place and use within 2-3 days of purchase. To prepare, cut away any loose outer leaves with a small sharp knife and wash well. Cutting a cross into the stalk is not really necessary if the sprouts are small. If the cut is too deep, sprouts can lose their shape, flavour and texture.
To cook, place in a covered pans of boiling water, slightly salted water for about 8-10 minutes. Cook until just tender. To ring the changes, when cooked they may be pureed or used in soufflés.
Alternatively, they can be steamed in a vegetable steamer or in a covered metal colander over a pan of fast simmering water. Serve tossed in a little melted butter and a little ground nutmeg, or with a mornay sauce, or tossed with almonds or peeled chestnuts. Raw sprouts may be used shredded in winter salads or in stir-fries with a well flavoured salad dressing.
Nutritional Information
18 calories per 100g when cooked, 26 when raw. Provides plenty of Vitamin C and Fibre.
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Cabbage
There are many types of cabbage, including green, white and red varieties which may be conical or round, loose leaved or tightly packed. Cabbages have been grown for thousands of years and are known to have been pickled by the builders of the Great Wall of China around 200 BC. The word cabbage originated from the Latin “caput”, meaning head.
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Selection
Choose firm heads that have crisp, bright looking leaves without any holes or discoloured patches.
Preparation and Culinary Use
Store cabbage in a dry, airy and cool place either in a vegetable rack, a cool larder, or in the salad drawer of a fridge. Hard white and red cabbages will keep the longest— in the right conditions for up to 1 week. Looser varieties will keep for 2-3 days.
To prepare cabbages for cooking, remove and discard any outer leaves. Put in a pan with a little boiling, salted water until tender. Do not overcook as this destroys both texture, flavour and vitamin C content. Roughly chop and serve tossed in a little butter, pepper and nutmeg. (Chopping the cabbage after cooking helps preserve the vitamin content.) A good way to cook white cabbage is to stir-fry it Chinese style, sliced up thinly into even strips. A good way to cook red cabbage is to casserole it very slowly in the oven, perhaps with red wine, apple and sultanas.
Nutritional Information
Cabbage contains 20-26 calories per 100g raw and also Vitamin C and Fibre.
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Carrots
The carrot is one of the most popular “root vegetables”. It has not always been the bright orange that it is today. Before the Middle Ages, carrots were yellow or purple. It was the Flemish who introduced the orange variety to Europe during the reign of Queen Elizabeth the 1st. At one point in history, they were considered such an exotic food that the court ladies of Charles the 1st used to wear the feathery leaves as decoration in their gown.
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Selection
Standard and baby carrots should look fresh and feel hard to the touch. Remember, the older carrots are, the tougher they become.
Preparation
To prepare new carrots, remove their wispy “tails” and trim of the stalk ends. A little of the top green stalk can look attractive if left on. Rinse in cold water. To remove the pale inner core of large carrots, insert a small knife beneath it at the thick end and prise it out. Carrots keep well in a cool, dark place, like the fridge.
Culinary Use
TBaby carrots are best young and tender, simmered in a little water and tossed in butter. Older carrots are best used in casseroles and other cooked dishes. Raw carrots are best eaten grated with a little black pepper and lemon juice, as a simple salad. Because of their sweet flavour, carrots can also be used to sweeten steamed puddings and cakes. This helps to keep the mixture moist too.
Nutritional Information
Carrots contain 23 calories per 100g. They also contain Vitamin C and fibre. They are an excellent source of Vitamin A, a deficiency of which leads to night blindness, which is why they are thought to help you see in the dark.
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Cauliflower
The cauliflower is a member of the cabbage (brassica) family and its name originates from the old English “coleflower”, meaning “cabbage flower”. It is thought to have originated in the Middle East, appearing in Europe in the 13th or 14th centuries. The Elizabethans were known to eat them, importing them from Spain. According to Mark Twain, a cauliflower “is nothing but a cabbage with a college education!”
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Selection
Choose cauliflowers that have clean, white heads and crisp looking green outer leaves. Avoid cauliflowers that have wilting, pale-coloured, dry leaves and brown-grey blemishes appearing on the head.
Preparation
Prepare the cauliflower by cutting away the outer leaves (if liked, use them like cabbage) and immerse the heads in cold, salty water for 30 minutes to clean thoroughly. The best way to cook cauliflowers is to use the minimum amount of water. To cook whole, remove the “plug” or core from the stalk using a sharp knife or apple corer. This helps to speed up cooking.
Stand in a saucepan with a 3-5cm depth of boiling water, (a squeeze of lemon juice will help to enhance the white florets). Bring the water back to the boil and cover the pan. Simmer for 15–30 minutes, depending on the size of the cauliflowers, until just tender. Alternatively, break or cut the head into florets (individual small stalks). Cook the florets for 5–10 minutes.
Culinary Use
When cooked, cauliflower can be used in the classic cauliflower cheese dish or used in a multitude of other ways. It is delicious pureed or served as an accompanying vegetable to a main meal, tossed in mayonnaise or vinaigrette. Floret can be dipped in batter and deep fried or served raw in salads, or as a crudite for dips. Cauliflower is also good in chutneys and piccali.
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Celeriac
Celeriac is sometimes called “turnip-rooted celery” and was developed in Rennaisance times by European gardeners. It was introduced into this country in the 18th century by a seedman and is only now becoming a popular winter vegetable. Celeriac, which is a member of the parsley family, has a bulbous-like base with a celery flavour.
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Selection
Celeriac looks like a rough, eneven fibrous brown turnip and sample size can vary widely. Make sure the large ones feel appropriately heavy for their size and dont feel hollow or soft. Look for firm roots and avoid any that show signs of rotting or are heavily damaged. Ideally, choose ones that are medium in size with a smoother outside to save wastage. Store in a cool, dry place.
Preparation and Culinary Use
Peel the skin as thinly as possible as the goodness lies underneath it. Sprinkle with lemon juice to prevent discolouring. Cut into slices, cubes or shreds. For eating raw in salads, it is best blanched in boiling water for a few seconds then refreshed immediately in cold water, to remove a slightly bitter taste. It can be boiled, steamed, par–boiled as for chips and fried, or when cold, tossed in a flavoured mayonnaise or vinaigrette dressing and then chilled. Hot celeriac may be served plain tossed in a butter sauce, or in Hollandaise. It also adds flavour to soups and stews. Its texture is similar to a parsnip or potato when cooked.
Nutritional Information
Celeriac contains 14 calories per 100g. It also provides potassium, calcium and phosporus, as well as Vitamin C.
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Celery
Celery has been cultivated for centuries- the ancient Greeks and Egyptians ate it and the Romans wore it as protection against hangovers! It was introduced to England from Italy in the 1640’s. It is native to Europe but is also grown in the USA. It originally grew as a wild plant in the marshy lands of Southern Asia and Europe, before it was cultivated.
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Selection
Celery should look fresh and clean with regular shaped stalks that are not broken or bruised.
Preparation
Celery will keep best if left in its plastic sleeve and stored in the salad drawer of the fridge. To use, break or cut off required number of stems and rinse in cold water.
Culinary Use
If there are any bruised, damaged or course outer stalks do not throw them away as they can be used for stock, soups or sauces. The leaves can also be used for flavouring dishes or used raw or deep fried as a tasty garnish. As well as celery being eaten raw in salads, as a crudite for dips or accompaniment for cheese, it can be braised, baked and stir–fried and made into soups. Care must be taken not to boil it at a high temperature, otherwise it will taste coarse and stringy and lack flavour. Do not overcook celery as it will loose its texture.
Nutritional Information
8 calories per 100g raw. Celery contains plenty of Vitamin C, as well as dietary Fibre and Iron.
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Courgettes and Marrows
These are both members of the “squash” family, which range in size from finger length courgettes to huge pumpkins. Squashes tend to have subtle flavours and a high water content. Many squashes are available all year round but are divided into two categories “summer” and “winter” varieties. Marrows and courgettes are summer squashes. Marrows have long been popular while the courgette is a relative newcomer, considered quite a delicacy and served in only the most exclusive restauarants right up until the 1970’s. Nowadays, courgettes are widely available and it is their flower, when stuffed and deep fried, that is now considered a delicacy.
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Selection
Courgettes: Choose small, firm ones which are bright green in colour and which have smooth skins.
Marrows: Avoid any over the length of 20cm as these tend to have a watery, rather than a bitter flesh.
Preparation
Like most fresh vegetables, courgettes and marrows are best refrigerated after purchase and used as soon as possible. Both should be washed and trimmed at both ends, but require no peeling. As both vegetables contain a high percentage of water, sometimes it is best to sprinkle the outer flesh lightly with salt to absorb excess moisture. Do this about 30 minutes prior to cooking.
Courgettes: Cook either whole or sliced into finger or rounds, or halved and the centres scooped out for a savoury filling. Do not peel. They are best steamed, rather than boiled or served lightly fried in butter. Small courgettes and their flowers can be coated in batter and deep fried.
Marrows: These can be baked whole or in halves with the centres scooped out and stuffed with savoury fillings.
Nutritional Information
Both contain 12–16 caolries per 100g and are a good source of dietary Fibre, Iron and Vitamin C.
Other Names
Marrow: Squash. Courgettes: Zuchini.
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Cucumber
Cucumbers are thought to have originated in Asia and have been grown in India for 3,000 years. They were enjoyed by the Chinese and the Ancient Greeks. They were introduced to Britain in the 14th Century but only during the 16th century did they become a popular delicacy, when Dr. Johnson said they should be sliced, dressed with pepper and vinegar and then thrown away “as good for nothing”! Victorians grew coloured cucumbers, with white, yellow, blue and bronze ones available alongside green.
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Selection
When buying cucumbers, check that the stalk end is firm and not squashy, as this is a good indication that the rest of the flesh is firm. The skin should have a good, healthy-looking colour and not be bruised, wrinkled or broken. Cucumbers do not like intense cold and therefore it is better to store them in the vegetable drawer of the refrigerator. They are best eaten as soon as possible after purchase, but keep for up to 3 days. If there’s no room in the refrigerator, stand the stalk down in a little water.
Preparation
Cucumber do not require much preparation. The skin is sometimes slightly bitter, so it can be removed using a potato peeler but when peeled they tend to be bland in taste. Cucumbers are closely linked to the squash family and may be boiled, sautéed, baked and braised. For most cooked dishes, peel first, then split in half and scoop out the seeds with a teaspoon.
Culinary Use
Use raw in salads or sandwiches or in dishes like cucumber raita or Greek tzaziki. Cut thin strips using a potato peeler. They are also excellent scooped out into balls and combined with chilled strawberries with a touch of freshly ground black pepper. If using for cooking, they make an excellent container for savoury filling.
Nutritional Information
Cucumber contains 10 calories per 100g, as well as Vitamin A and C and 96% water.
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Garlic
Arab mythology relates that the first garlic sprang from the footprint of the devil as he left Eden. More positively, the benficial effects of the vegetable were known as far back as the Ancient Egyptians. In Britain, garlic was once considered to be a protection against evil spirits, when worn around the neck. The name “garlic” comes from the old English “gar” (a spear) and “leac” (a leak).
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Selection
Always choose fresh, plump garlic cloves, hard to the touch. Avoid bulbs showing small green shoots. There are many varieties available, including purple as well as white types.
Preparation
A cool, dry place is best for storage; either hang the garlic in strings or in a ssmall wire basket for the air to circulate. Do not store in a fridge. It should keep for several months. To sue, first pull off as many cloves as you need, peel and put through a garlic squeezer or leave skin on and smash with the flat of a heavy knife or cleaver. Discard the skin and chop as finely as you require.
Culinary use
Garlic’s medicinal properties have been known for centuries but it is for its flavour that it has become popular. Small amounts will “lift” dishes of meat and fish and vegetables. Long, slow cooking results in a mild, almost nutty flavour. Take care not to burn or scorch garlic as it will make the food taste bitter.
Nutritional Information
Calories 140 per 100g. Contains Vitamin A, B, B2, B5 and C and some fibre and protein.
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