University of California Cooperative ExtensionLos Angeles County

COOL SEASON VEGETABLES

ARTICHOKESNutrition:

Vitamin CFiber

Availability:All yearPeaks in the Spring – March through May

Shopping:Leaves tightly closedFleshy, firm – not dry or spread apart

Storage:Refrigerator – plastic bag

Preparation:Outer leaves tough, inedible at the tip, tender at the

base.Cut off top inch of the leavesPull off and discard short leaves at baseBoil, bake or steamServe hot or coldDiscard thin leaves covering the “bottom”

How to eat an artichoke:

Popular condiments (dipping sauces): melted butter, mayonnaise, and hollandaise sauce. A better choice is a low fat sauce, such as plain oil and vinegar dressing, yogurt mixed with garlic and spices, or just a squirt of lemon juice and a sprinkle of salt.

How to eat an artichoke:

With a whole artichoke, beginning at the bottom, pull off a leaf and dip its fleshy base into the sauce. Place the bottom half of the leaf, curved-side down, in your mouth and draw it between your teeth so that you scrape off the tender flesh and pull out the fibrous portion of the leaf. Continue eating the leaves until you reach the inner petals, which are thin flower-like petals, rose colored, and bunched into a point at the top (the choke). The “bottom” is under the petals. Pull or scrape off the petals to expose the artichoke bottom. The bottom can be cut into pieces, dipped and eaten.

ASPARAGUS

White and green varietiesMust be harvested by hand

Nutrition:Vitamin CFolic Acid

Availability:February (CA) – May

Shopping:Firm, plump, closed tipsSize not related to quality

Storage:Wrap stalk bottoms in damp paper towelsRefrigerate – plastic bagStand stalks in ½” water in a jar covered with a plastic bag

Preparation:Boil, steam, microwave, roast, grillCut or break off touch white endsPeeling optionalCook quickly – do not overcookPierce thickest part with a knife pointSpear will bend slightly when doneDrain on a paper towel

*Some people will have odd smelling urine after eating asparagus ( 40%).

BEETSNutrition: High in sugar, but low in calories Vitamin C (more in fresh than canned) Folic Acid Leafy beet tops are high in vitamin A, calcium and

iron.

Availability: Year round. Peak months June through

October

Shopping:Smooth, hard, round.Unbruised, free of cutsLeaves – crisp, dark green

Storage:Remove greens before storingUse greens within a day or 2Leave some stem attached – 1 to 2”Store unwashedRefrigerate - plastic bagUp to 3 weeks

Preparation:Bake, boil, microwave, steamScrub gently, rinse well, don’t break skinBoiling – don’t peel, leave 1-2” stem, don’t trim rootBake/roast Wrap in foil – 350 to 400o until tender Peel, quarter, toss with oil and season – sugars caramelize

*Many people cannot metabolize the red pigments in beets and pass the bright red pigments through urine and feces.

BROCCOLINutrition:

Vitamin AVitamin C – more than an

orangeFolic AcidPotassiumCalcium – as much as milk

Availability:Year roundBest prices – October through May

Shopping:Slender, crisp stalksDark green florets (not yellow), tightly closedPurplish, blueish, dark green have more vitamins A and C

Storage:Do not wash before storingMoisture – mold growthRefrigerate – open plastic bag4-5 days

Preparation:Boil, steam, microwave, stir-fryLeaves edible – more vitamin A than floretsPeel older, thicker stalksSplit stalksBoil uncovered– lots of water = milder taste, reduced vitamin

C

BRUSSELS SPROUTSNamed after the capital of Belgium – Brussels.

Nutrition:Vitamin AVitamin CFolic AcidPotassium

Availability: Growing season – fall through spring

Shopping: Same size – even cooking Yellow, wilted leaves – old Avoid puffy or soft sprouts

Storage: Don’t wash before storing Refrigerate – perforated plastic bag 3 to 5 days

Preparation: Boil, braise, microwave, steam,

sauté Soak 10 minutes in warm water Cut cross in bottom Cook quickly in boiling water Braise in stock Braise and sauté

CABBAGEGreen, Red, Savoy, Napa (Chinese), Bok Choy (Chinese)

Hundreds of varieties grown around the world.

Nutrition: Vitamin C - red more than green Vitamin A – Savoy cabbage only Napa & Bok choy – calcium

Availability: Year round

Shopping: Heavy, solid heads Savoy & Napa looser Half or quarter heads – vitamin C loss

Storage: Don’t wash Refrigerate – perforated plastic bag At least 2 weeks, Savoy & Napa – 1 week

Preparation: Raw, broil, braise microwave, steam

CAULIFLOWER

Nutrition: Vitamin C Folic Acid Potassium Frozen – 1/3 vitamins and half the

potassium

Availability: Best price-fall

Shopping: Clean, firm, compact heads White or creamy white.

Refrigerate Up to 5 days Unwrapped - perforated plastic

bag

Preparation: Raw, boil, microwave, steam, sauté Boil uncovered– lots of water = milder taste, reduced

vitamin C Cook until just tender for nutrient retention Slice thinly to sauté – no precooking necessary – add some

liquid to prevent sticking

CELERY

A kitchen staple.

A bunch of celery is called a stalk, which is made up of individual ribs.

Nutrition:Mostly water – very low in caloriesSome vitamin C and folic acidHigh in fiber

Availability:Year round

Shopping:Look for the darkest green

more nutrients – a little more stringy

Storage:Refrigerate – plastic bagUp to 2 weeks

Preparation:Raw, broil, braise, microwave, stir-fryRemove strings, if desired1 -2 inches of broth or waterUse the leaves in soups and stews

COLLARD GREENS

A member of the cabbage family

Nutrition:More nutritious cooked than rawVitamin C Vitamin ACalcium IronFolic acid Potassium

Availability:January through April

Shopping:Large, flat, dark green leaves with thick stems.Smaller leaves – more tender, milder flavorFresh green color – no yellow or brown leavesMoist, crisp leaves – not wilted

Storage:Do not wash before storing.Damp paper towel – plastic bag3 to 5 daysStronger flavor with longer storage

Preparation:Wash well.Separate leaves and swish them around in cool

water.Lift the leaves out of the water.Remove thick, tough stems.Braise, microwave, sauté, simmer, steamShrinks considerably when cookedDrink/save the nutrient rich cooking liquid for

soupGood method: Simmer (10-20 mins) in a

seasoned broth until tender. Set collards aside and reduce liquid to use as a sauce.

FENNEL

Looks like short, fat celery

Texture is similar to celery, but taste is very different – like licorice or anise.

Nutrition:Very low in caloriesVitamin CVitamin A

Availability: Fall and winter months.

Shopping: Firm, compact and clean bulbs with straight

stalks

Storage: Remove stalks and store separately from

bulb. Refrigerate – plastic bags Use stalks with a day or two Bulbs – 4 to 5 days

Preparation: Raw, bake, braise, sauté, steam Trim off stalks where they meet the bulb Cut in half, trim the base (not too closely) Cut in slices, slivers, sticks, dice or chunks

KALENutrition: Vitamin C Vitamin A Calcium Iron Folic acid Potassium

Availability: January through April

Shopping: Resembles collards, except its leaves are curly at the

edges Smaller leaves – more tender, milder flavor Fresh green color – no yellow or brown leaves Moist, crisp leaves – not wilted

Storage: Do not wash before storing. Damp paper towel – plastic bag 3 to 5 days Stronger flavor with longer storage

Preparation: Wash well. Swish leaves around in cool water. Lift the leaves out of the water. Remove thick, tough stems. Braise, microwave, sauté, simmer, steam Drink/save the nutrient rich cooking liquid for soup Doesn’t shrink as much as collards when cooked Good method for kale: Simmer (10-20 mins) in a seasoned broth until tender. Set kale aside and reduce liquid to use as a sauce.

KOHLRABIMember of the cabbage family.May be white, green, or purple.

Nutrition: Vitamin C Potassium

Availability: March through May then again October through

December Shopping: Less than 3 inches in diameter Large can be woody and tough

Storage: Remove leaves and stem. Refrigerate – plastic bags 2 to 3 weeks

Preparation: Raw, boil, steam, sauté, microwave. Small bulbs do not require peeling. Medium to large should be peeled.