Category Archives: What the veg?

Information about common items in the vegetable shares

Sugar Snap Peas



Nutrition:
1 cup of raw sugar snap peas are 41 calories. It has 3 grams of protein and fiber. It is obscenely high in vitamin C with 98% of the daily recommended intake in just one serving! It is alost is not too shabby with Vitamin A giving 21% of the recommended intake and 11% of your iron needs! Unfortunately a large portion of its calories per seriving come from sugar but with all that C who could complain?

General Facts:
A cross between the garden and snow pea, they have plump edible pods with a crisp, snappy texture; they are not shelled. Both snow peas and snap peas feature a slightly sweeter and cooler taste than the garden pea. Like snow peas, snap peas have fewer nutrients and calories than garden peas.

Storage:
Sugar snap peas can be stored for up to two weeks in the fridge. Wash, drain and place pods in plastic bags before refrigerating them.

Parsnips

Nutritional Data:
A half cup of boiled parsnips is 65 calories and a fiber star with 3 grams of fiber, 4 grams of sugar but only 1 gram of protein. It is a good source of Vitamin C, potassium, and folate but weirdly sort of high in sodium for a veg at 192 milligrams which is 8 percent of our daily recommended allowance!

General Facts:
Parsnips store so well above ground as well as underground, parsnips are available year round. However, for flavor, the optimal season for our root veg friend is fall through spring. One myth says parsnips left in the ground over winter are poisonous. Another says that harvesting parsnips before the first frost causes them to be poisonous. Neither is true, of course, but folklore makes good conversation!

Storage:
Store raw parsnips in the refrigerator, preferably in a perforated plastic bag. They will keep well up to three weeks. After cooking, refrigerate only a day or two.

Onions


photo copyright Adulau

Nutritional Data
One cup of raw chopped onion has 64 calories, 2 grams of protein, 3 grams of fiber and 7 grams of sugar. It is considered a good source of B6, folate and Potassium. It offers 20% of your daily intake of Vitamin C as well Regular consumption of onions has, like garlic, been shown to lower high cholesterol levels and high blood pressure. Studies show that onions also help lower your risk for various cancers..

General Facts
There is pretty much an onion in season all year long. The fall/ winter variety tend to have a more intense taste while spring/summer onions tend to be more delicate.

Storage
Store in a loose, non-plastic bag in a cool, dark, dry, well-ventilated place. For longer term, wrap in foil and refrigerate.

Recipes

French Breakfast Radish

Nutritional Value
Low in calories, one cup of radishes contain about 20 calories. Radishes are a good source of vitamin C.

General Facts
This radish is common in early Spring but can be available year round. It has a delicate flavor.

Cooking tips
It is excellent grated or sliced on salads, soups and stir-fries. Try a radish sandwich. Simply arrange radish slices between buttered slices of a favorite bread.

Storage
Clip off greens; wrap radishes in plastic. Refrigerate for up to one week. The edible greens may be boiled and added to salads.

Recipes

Japanese Salad Turnips


These little white roots are surprisingly juicy and sweet!

AKA
Hakurei

Cooking Tips
Wash gently, but do not peel.
Slice and eat raw in salads. Add to stir-fries or soups. The greens are edible and have a wonderful flavor when lightly steamed or sauteed.

Storage
Store the roots and the greens separately. They should both be put into plastic bags and kept in the fridge.

Recipes

Cabbage


There are three major types of cabbage: green, red and Savoy.
The color of green cabbage ranges from pale to dark green while red cabbage has leaves that are either crimson or purple with white veins running through. Both green and red cabbage have smooth textured leaves. The leaves of Savoy cabbage are more ruffled and yellowish-green in color. Savoy cabbage generally has a more delicate taste and texture than its counterparts.

Nutrition:
1 cup, chopped (89 grams) has 22 calories 0 fat, 2 g fiber and 1 g protein. Cabbage is an excellent source of vitamin C. It is also a very good source of fiber, manganese, folate, vitamin B6, potassium, and omega-3 fatty acids.

Storage:
Keeping cabbage cold will keep it fresh and help it retain its vitamin C content. Put the whole head in a plastic bag in the crisper of your refrigerator. Red and green cabbage will keep this way for about 2 weeks while Savoy cabbage will keep for about 1 week.

If you need to store a partial head of cabbage, cover it tightly with plastic wrap and refrigerate. Use within a couple of days to retain nutrition.

Origin:
Cabbage has a long history of use both as a food and a medicine. It was developed from wild cabbage, a vegetable that was closer in appearance to collards and kale since it was composed of leaves that did not form a head.

Cooking tips:

Red and green cabbage are similar flavored and can be used raw in salads or cooked. Because the pigment of the red cabbage may color other foods, the green cabbage is a better choice for slaw and for cabbage rolls.
If you notice any signs of worms or insects, which sometimes appears in organically grown cabbage, soak the head in salt water or vinegar water for 15-20 minutes first. To preserve its vitamin C content, cut and wash the cabbage right before cooking or eating it. Since phytonutrients in the cabbage react with carbon steel and turn the leaves black, use a stainless steel knife to cut.
For an impromptu quick version of stuffed cabbage, spoon some leftovers such as rice salad or a vegetable mixture onto the center of a cabbage leaf and roll into a neat little package. Bake in medium heat oven until hot. Braise red cabbage with a chopped apple and red wine.
Combine shredded red and white cabbage with fresh lemon juice, olive oil, and seasonings such as turmeric, cumin, coriander and black pepper to make coleslaw with an Indian twist.
Sauté cabbage and onions and serve over cooked buckwheat for a hardy side dish.
Use shredded raw cabbage as a garnish for sandwiches.

Equivalents:
1 medium head = 1.25 – 1.5 lbs
1 lb raw = 4 cups shredded
1 lb cooked = 1.5 – 2 cups shredded

Recipes