Leeks
Leeks, a member of the onion family are thought to have been cultivated in the Mediterranean since prehistoric times. Emperor Nero ate leeks regularly to improve his singing voice and so gained the nickname “Porrophagus”- from the Latin word ”Porrum”, meaning leek. The leek was adopted by the Welsh in 640 AD as their national symbol when St. David distinguished his own men from the Saxons at a victorious battle by instructing them to wear leeks in their hats!
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Selection
Choose clean leeks with firm, white bulbs and bright green unwilted leaves which have been trimmed. Avoid any which have had the base of the root removed, as these will deteriorate quickly.
Preparation
As grit and mud can penetrate the layers of the leek, it is essential that it is washed carefully. The dark green, fibrous tops, roots and outer leaves must be removed. With a sharp pointed knife, pierce the leek where the white part joins the green and draw the knife through to the top end to split the leaves open. Split again and rinse under cold running water until grit free. Leave whole, cut into lengths or cut into rings.
Culinary Use
Baby leeks are best cooked whole and served with a gratin topping. Leeks are suitable for boiling, braising and steaming and can be served with a white cheese or Bechamel sauce. Raw leek rings can be added to salads. Cooked, they add flavour to soups, stews, pie fillings, flans and other cooked dishes.
Nutritional Information
31 calories per 100g raw. 24 calories per 100g cooked. They also provide Vitamin C, Protein, various mineral salts and a good source of dietary fibre.
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Lettuce
Lettuce was eaten by the Persian Kings, the Ancient Egyptians and by the Greeks and Romans. It originated in Asia Minor, but spread north and west from the Meditteranean. Columbus introduced it to America. It is related to the daisy family.
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Selection
There are two main types available— the cabbage or butter head cos. Cabbage lettuce is divided into soft-leaved and curly leaved lettuces. These are round and crisp with crimpled leaves. Cos lettuces are oblong with crisp leaves and are sweeter than cabbage lettuces. Avoid any lettuces that droop, wilt or have browning stems or outside leaves. Best eaten on day of purchase or withing 1 day of purchase, lettuce should be kept in a plastic bag in the salad drawer of a refrigerator.
Varieties
The availability of different, colourful and exotic lettuce has increased enormously over the last number of years. Varieties such as Iceberg, Round, Cos, Webbs Wonder, Little Gem, Oakleaf, Lollo Rosso and Quattro Stagioni are now commonplace on the supermarket shelves of Europe.
Preparation
For salads, break or tear into bite sized pieces or shred. Never cut leaves into pieces as this causes bruising and darkening of the leaves. Icebergs and other crisp varieties can be quartered and used in braised dishes. Wash whole leaves in plenty of cold running water, drain thoroughly and carefully pat dry so as not to bruise.
Culinary Use
All types of lettuce can be combined together with other salad ingredients to make side salads or main meal salads. Well known salad based combinations include “Waldorf” salad, with Cos (butter head), celery, apple, walnuts and mayonnaise and “Caesar” salad with cos, garlic, croutons, eggs and Parmesan cheese. Never dress a salad in salad oil until it is needed as it will start to wilt. Lettuce can also be shredded as a garnish, or made into soups, braised, stewed or stuffed, fried, shredded into soufflés or baked.
Nutritional Information
Lettuce contains 12 calories per 100g and contains Vitamin A and C.
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Mushrooms
Since ancient times, mushrooms have been regarded as the “food of the Gods.” The Pharoah’s of Ancient Egypt believed they had magical power, while the Chinese used them for their health giving properties. In the Middle Ages, the British were very suspicious of mushrooms because they grew in the dark! The word mushroom is generally applied to the edible fungi but of the many thousands of species in the world, less than half are edible. The earliest mushroom cultivation is believed to have occurred in France in 1650, while the variety of mushroom grown today was developed by the French in the late 19th century.
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Selection
There are many different varieties available in the shops today, ranging from flat, cup and button cultivated ones to chanterelles, chestnut and oyster mushrooms. Look for fresh mushrooms with white, clean firm caps and fleshy stems.
Preparation
It is unnecessary to peel cultivated mushrooms before eating. Just wipe with a damp cloth before use. Do not wash them as soaking in water dilutes taste and reduces the vitamin content. They are best eaten within three days of purchase. Do not wash them before storing. Leave them in the punnet or paper bag in which they are bought and store in the salad drawer of the fridge, or in a cool place.
Culinary Use
Button: Tiny buttons have a delicate flavour and because of their colour, are ideal for sauces. They can be used whole, sliced or quartered, either raw with salads, dips or as a garnish, or in cooked dishes, as well as deep or shallow fried. They can also be marinated in spicy dressings.
Cups: Sliced, quartered or chopped, cups can be used in casseroles, soups, stuffings, toppings or as a vegetable accompaniment. With the stalks removed, they can also be stuffed and baked.
Flats: Fully mature, with a rich flavour. Ideal for grilling and frying, or adding to soups and stews.
Nutritional Information
Less than 30 calories per 100g. A good source of fibre and B group vitamins- mushrooms contain more vegetable protein than almost any other vegetable. They also contain important mineral salts including potassium and iron.
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Onions
Onions are thought to have originated in Central Asia, but are now grown, eaten and cooked all over the world. The Babylonians and Egyptians used them extensively, as drawings of onions are to be seen in many ancient Egyptian murals. Onions have generally been considered to be the food of the poor and have been popular since the 13th century.
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Selection
Check for any signs of softness, green shoots or black/brown marks as this indicates the onions are past their best.
Preparation
How to chop onions: Peel the onion, slice off the top and leave the root end intact. Cut the onion in half and lay cut side down on a board. Cut several horizontal slices down from the top, stopping just before the root end. Then, turn the onions towards you, hold and make several more cuts at right angles again. Stop before the root. Finally, slice the onions vertically to make neat, even sized pieces.
Onions can be baked, boiled, braised or fried. They can be stuffed as a main course dish or used raw in salads. Small onions can be added whole to soups or stews or roasted around a piece of meat, while salad onions can be used raw in sandwiches and salads or cooked in flans and soups.
Nutritional Information
Onions contain 23 calories per 100g when raw. They also contain Carbohydrate, Potassium, Calcium, Vitamin C and Fibre.
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Parsnips
The parsnip is native to Ireland and Britain and has been cultivated since Roman times. They were eaten by the Greeks and the Romans who thought they were a luxury. In Britain, before sugar was widely available, parsnips were used for making cakes, jams and a type of flour. They were the traditional accompaniment to roast beef before the introduction of potatoes.
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Selection
Look for fresh, white roots with few whiskers and knobbles. Avoid any with brown patches on the skin as this can be an indication that they are rotten inside. Also, avoid any that have dried out.
Preparation
Cut off the thick leaf end and the end of the tail. Peel thinly and remove the core of any larger samples as this can be woody.
Culinary Use
Parsnips can be boiled, steamed, baked, fired, roasted alongside your joint of meat and stewed. Freshly garted raw parsnip can be servedin salads, as can cold, boiled, diced ones, tossed in a dressing.
Nutritional Information
Parsnips have 49 calories per 100g raw. They also contain dietary fibre, especially when served uncooked. Also Potassium, Calcium, and Vitamins C and E.
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Peas and Mangetout
Peas: The pea is thought to have come from the Near east and has been eaten for centuries. Fossilised peas have been found in stone-age lake dwellings in Switzerland. The Italians developed the garden pea in the 16th century and later the “petit pois” became popular in France. Peas were first grown in Ireland and the UK in about the 17th century. Mangetout: It would seem that mangetouts were developed from traditional garden peas in 17th century Europe. They are picked young, before the peas have a chance to develop.
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Selection
Peas: When buying peas in their pods, look for bright, firm, plump pods. Avoid any which are wrinkled or discoloured.
Mangetout: Choose pods which look bright, green, fresh and juicy. A row or little peas down one side should just be visible but should not protrude much from the pod.
Preparation
Peas: To prepare simply pod or shell them. Steam or boil with a little sugar and a sprig of mint if liked.
Mangetout: Top and tail, then cook for 4–5 minutes in a small amount of boiling, salted water or steam them. Drain and serve, lightly tossed in butter or vinaigrette.
Culinary Use
Peas: Can be boiled, steamed, stir-fried or made into soup, puree or used as a garnish for any number of dishes. Alternatively, serve them as a vegetable accompaniment, topped with a knob of butter.
Mangetout: Best cooked simply by steaming gently, to retain their crisp texture. They can be served dipped into melted butter or Hollandaise. They also taste good stir-fried or served raw in salads with a vinaigrette dressing.
Nutritional Information
Peas: 76 calories per 100g raw.
Mangetout: 67 calories per 100g raw.
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Peppers
Sweet peppers or capsicums (from the Latin word “capsa”, meaning a box) are natives of South America and the West Indies and were discovered by the Spaniards in Mexico during the early part of the 16th century. Although they were written about in Victorian times in Britain, they were virtually unknown until the 1950’s at which time they became widely available. Commercially, at least 30 different varieties of pepper are grown.
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Selection
Peppers vary in colour ranging from green and red to white, yellow and deep purple. Choose samples with a bright, fresh appearance which have a firm texture. Do not buy bruised or wrinkled peppers, as these are past their best.
Preparation
Remove the seeds and bitter white pith before use. If to be sliced, cut in half and remove all seeds and pith, wash and dry, then slice or cut into juliennes. To stuff, cut off the top along with the stalk, scrape all the seeds and pith away. Wash and dry. To skin peppers, slice lengthways, remove seeds and pith, place skinside uppermost on a grill and grill until the skin blackens and can be peeled off easily. Alternatively, plunge into hot water like tomatoes until the skin peels off.
Culinary Use
Peppers can be used both hot and cold to add colour and texture, with or without their skins. Peppers can be stuffed with a savoury mince mixture, baked and served hot or served cold, stuffed with pate or cheese. Peppers are also used in goulash, ratatouille and other Mediterranean dishes as well as Chinese style stir-fries.
Nutritional Information
Low in calories, sweet peppers are a good source of Vitamin A and C, the red variety having 10 times the amount of Vitamin A as the green and twice as much as a cooked green pepper. Peppers contain approximately 15 calories per 100g, depending on the colour, as well as Vitamins B1, B2 and D.
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Potatoes
Potatoes were discovered by the Spanish in Peru in the 16th century. They had been grown by the Incas for more than 2,000 years. It is thought they were introduced to Europe by a Spanish monk (and not Sir Francis Drake). Although first grown in Ireland and the UK as a novelty, rather than a food, potatoes were a staple part of local diet by the end of the 18th century.
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Selection
Early potatoes such as Maris Bard and Home Guard, as well as Jersey Royals should be purchased in small quantities as they lose their freshness and vitamin content if stored for long quantities. Main crop potatoes should be stored in a cool, dry, dark, airy, frost free place.
Culinary Use
Potatoes are one of the most versatile vegetables. They can be cooked in many ways; baked, boiled, steamed, fried, roasted, chipped and so on. New potatoes should be boiled in their skins and then eaten hot or cold. The addition of a potato to an over-salted soup or stew will restore flavour.
Nutritional Information
Boiled potatoes contain 80 calories per 100g. They are though an excellent source of Vitamin C and dietary fibre.
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Radishes
Radishes probably originated in Southern Asia and are known to have been grown in the ancient gardens of China and Japan. The Anglo Saxons were familiar with them and called them “redic”. 17th century doctors recommended eating radishes before meat to aid indigestion and thought they could cure the blood as a cure for asthma.
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Selection
Whether large or small, radishes should look and feel firm and smooth, with no blemishes. Test to see if any are spongy or flabby. Do not buy these are they are past their best. Any leaves attached should appear fresh and healthy. Wash and remove any leaves or excess root. Use within three to four days of purchase.
Culinary Use
Radishes are usually served raw, either on their own or in salads. They can also be boiled like new potatoes and served when just tender. To make “radish roses”, cut a star shape into each one and leave in ice cold water to open out.
Nutritional Information
Radishes contain 15 calories per 100g, as well as Vitamin C, Potassium, Calcium and Iron.
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Spinach
Spinach is thought to have originated in Persia because the name comes from the Persian word “Aspanath.” It was introduced into Europe by the Dutch in the 16th century. Its main areas of cultivation were France and Italy, the dishes from these countries named Florentine have a high spinach content. It was first eaten as a laxative but was made popular as a health food in the United States during the 1930’s by Popeye, the cartoon character.
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Selection
Choose clean spinach that is free from dead, yellow or damaged leaves, hard stalks and flowering shoots.
Preparation
For best results, cut off the large stalks or tera them out. Then place the leaves in a colander and plunge them in and out of clean cold water until all the grit has been removed. Do not leave the leaves immersed in the water. Pat dry and use.
Culinary Use
Spinach leaves should be cooked briefly in only a small amount of water as spinach contains a lot of water and collapses quite quickly during cooking. It can be wrapped around fish, made into omelettes, quiches, soufflés, pastry, roulades and savoury pancake fillings as well as for flavouring pasta. Spinach can also be sued raw in salads, either as whole leaves or torn into bite sized pieces.
Nutritional Information
Spinach contains 30 calories per 100g when cooked. It is an excellent source of Iron, as well as Vitamins A and C, Calcium and Potassium.
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Swedes
Swedes or “yellow turnips” are thought to have been introduced to Western Europe in the late 18th century. When it was discovered that they withstood cold winters, they were introduced not only as a staple for local people but also as a food for cattle and sheep. In Scotland, they are the traditional accompaniment to the world famous “haggis” which is eaten on Burns night, where they are known as “neeps.”
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Selection
Always buy bright, fresh looking Swedes and avoid any that look knobbly or faded. Do not buy over–large Swedes as they can be “woody”. Also, avoid any with side roots or with insect damage.
Preparation
Young Swedes will only need to be scrubbed or thinly peeled. Older Swedes will need peeling quite thickly. The vegetable can then be chopped, diced, sliced or kept whole. For best results drop pieces into salted water or water with a little lemon juice to prevent discolouration.
Culinary Use
Swedes can be cooked in the same way as white turnips, although their yellow–orange flesh has a sweeter flavour. They can be boiled, baked or pureed in the same way as turnips and also roasted with beef and poultry. They can be mashed and seasoned or combined with purees of other root vegetables like celeriac and parsnips. Raw, diced and sliced Swedes can be included in salads.
Nutritional Information
Swedes contain 21 calories per 100g (raw), together with dietary fibre, Vitamins B and C and Iron.
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Sweetcorn
Sweetcorn has been grown in America for over 5,000 years. It was brought to Europe by the Spanish in the late 15th century. It has been associated with food for the poor, eaten at times of famine. The UK remains the major European consumer of “corn on the cob”, or sweetcorn. Corn has since spread throughout the world, mature corn being grown in China and Asia.
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Selection
To tell if a sweetcorn is fresh, stick a fingernail into the husk— if it oozes out a milky liquid, it is fresh. Another indication is the colour of the kernels. They should be a pale golden yellow colour. Leaves should also have a good, green healthy appearance, not limp or faded.
Preparation
Hold the corn at the base and gently tear away the outer leaves from the top down the base and rub and pull away the long silks. Chop off the ends. To cook, boil or steam the cobs in plenty of water (no added salt as this hardens the kernels). Do not keep Sweetcorn for more than 24 hours after purchase. Store in a cool, dry place.
Culinary Use
Bady corn can be used blanched or raw in salads or Chinese stir–fries. Corn on the cob or loose corn kernels can be made into fritters and are good in soufflés with cheese. Also good in soups as it has a sweet, juicy flavour.
Nutritional Information
Whole 35 calories per 100g. Fresh kernels boiled 140 calories per 100g.
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Tomatoes
The tomato is actually a fruit, but is most commonly used as a vegetable. Tomatoes originated in South America and were probably brought to Europe by the Spanish. For a long time, tomatoes were grown for their leaves rather than their fruit. It was not until the 19th century that commercial cultivation began.
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Selection
When selecting tomatoes for salads, look for firmness and a bright, unflawed skin. If tomatoes are soft they can be sued for sauces. The tomato’s size should be a guide to its culinary use— large ones are good for stuffing and samller ones for garnishing or using whole in salads. Of course some tomatoes, Cherry Tomatoes are good as snacks in their own right. Just ripe tomatoes should be stored in a cool place. Do not, however, put over ripe tomatoes in the fridge as this will make them even more mushy.
Preparation
For salads, remove the stalk and wash before use. To remove the skin, pierce and plunge the tomato into boiling water for 10–15 seconds. Then peel or hold one over a low gas flame until the skin “pops” and splits.
Culinary Use
The yellow and green, slightly under-ripe tomatoes are best for chutneys. Salad tomatoes are best sliced or chopped and used raw in salad combinations. Other uses include frying, grilling, baking or as an ingredient in soups, stews and starters. Tomatoes can be stuffed with a savoury filling and served raw or baked until soft.
Nutritional Information
Tomatoes contain 14 calories per 100g raw. They are an excellent source of Vitamin A and C as well as potassium and dietary fibre. When raw, tomatoes also contain Vitamin E.
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Turnips
The origin of turnips is unclear but it seems likely they first grew in Western Asia. They were eaten by the Ancient Greeks and the Romans introduced them to Western Europe. Turnips were the staple of the poor in Europe, before the emergence of the potato. Turnips were often used in Ireland as a substitute for pumpkins in the making of Halloween lanterns.
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Selection
Look out for smooth skinned white, pale green or violet turnips. Avoid any with spots, holes, blemishes or any with spongy patches. Do not buy extremely large samples as these may be stringy with a very strong flavour.
Preparation
To prepare turnips, scrub or peel thinly. The older ones will need peeling quite a bit more. Then they can be cooked whole, sliced, cut into batons or diced, depending on what you are using them for.
To Cook
Young turnips should be boiled, steamed or baked whole. They can also be made into soup, glazed, buttered or made into pickles. Turnips also make a pleasant vegetable if mashed into a puree with butter, cream and seasoning. Turnips can also be used as a stir-fry vegetable or eaten raw, thinly sliced in a soy-flavoured sauce. Older turnips can be improved by blanching in salted water before being used. They are ideal for stews as they absorb flavour. Their leaves can also be cooked and served with butter, like asparagus.
Nutritional Information
Turnip contains 20 calories per 100g raw. They also contain Fibre, Vitamin C, B and Iron.
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Watercress
Watercress has long been prized for its healing properties as well as a food. The Romans thought it helped them make decisions and mixed with vinegar it was said to be a cure for mental illness.
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Selection
Choose watercress with dark green fresh looking leaves. Avoid any with signs of bruising, wilting or yellowing as this indicates ageing. Available in bunches or cleaned and sealed in see-through vacuum packs.
Preparation
Rinse thoroughly and cut off the ends of the stems. It is best eaten on the day it was prepared but will keep overnight in the fridge if in a sealed bag that has not been opened, or stored in an airtight box.
Culinary Use
As watercress has a distinct tangy flavour, it can be used to add bite to salads, soups, quiches, pates, sauces and soufflés. It is also used in Chinese and Japanese stir-fried dishes as a garnish. Watercress butter is excellent with grilled meat and fish.
Nutritional Information
Watercress contains 14 calories per 100g. It is a good source of Vitamins A and C as well as essential minerals like Calcium, Iron and Phosphorus.
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