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CabbageCabbage

About: Cabbage belongs to the mustard family, which also includes broccoli, brussels sprouts, collards, cauliflower, kale and kohlrabi. Cabbage can withstand cold temperatures, which makes it a staple in Eastern European cooking and the basis for many traditional international dishes including sauerkraut, kim chi, coleslaw, and stuffed cabbage. There are four main varieties of cabbages with many sub-varieties: Savoy, Green Cabbage, Red Cabbage, and Storage Cabbage. Cabbage can be eaten raw or cooked.  

Nutritional Information: Cabbage is a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate and Manganese. Read More

Storage: Refrigerate whole cabbages anywhere from a couple of weeks to a couple of months without a plastic bag or container. When ready to use, remove thick outer leaves.

Tips: Boil cabbage only about 3 minutes to preserve nutrients. For long-term storage, pickling or fermenting is best. Making sauerkraut at home from raw cabbage and a bit of salt, a process called lacto-fermentation, is making a comeback! This is the way people have been doing it for thousands of years.Cabbage Savoy

Recipes: Sauerkraut, Mexican Coleslaw, Creamy Coleslaw, Stuffed Cabbage

Savoy Cabbage Recipes: Sauteed Savoy Cabbage with Scallions and Garlic, Roasted Savoy Cabbage with Raisins, Steamed Savoy Cabbage with Mustard Greens

 

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About: The cantaloupe is a juicy, fragrant muskmelon. There are many cultivated varieties of smooth and netted skin muskmelons including the honeydew and the Armenian Cucumber, which tastes more like a melon than a cucumber! Named after an Italian village of Cantalup around 1700 A.D, the cantaloupe is one of the most popular muskmelons because of its sweet flavor. 

Nutritional Information: Cantaloupe is a potassium and vitamin-rich fruit. One cup contains about 60 calories, 120% DV Vitamin A and 108% DV Vitamin C. Cantaloupe is also a great source of antioxidants, which help aid the cardiovascular and immune systems. Read More http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1954/2#ixzz1qukDbdSt

Storage: Whole, ripe cantaloupes will last 7-10 days in the fridge and 3-4 days when sliced. Cover cut cantaloupe tightly with plastic wrap or aluminum foil or toss cut pieces in an airtight container for longevity.

Tips: A cantaloupe is ripe when it smells sweet and sounds like no one is home when you knock. 

Quick Fix: For an easy snack, cut cantaloupe into slices and drizzle with honey and ginger!

Recipes: Cantaloupe Salad,Cantaloupe Ice Pops

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About: A colorful, versatile standard. Roasted, steamed, marinated, or raw, you can't go wrong with some orange on your plate. Yellow, white, red and purple varieties exist, too, and can be used in everything from cakes to soups. During the reign of James I in England carrots were worn as ladies’ hat decorations. Be a trendsetter with your carrots, whether you’re planning on wearing them or reveling in their provitamin A caretenoids. Your body will thank you.

Nutritional Info: Carrots are rich in vitamin A. 1 cup of raw carrots contains 52 calories and loads of vitamin A- 428% DV. They’re also a great source of Dietary Fiber, Vitamin C, Vitamin K and Potassium. Read more: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2383/2

Storage: Refrigerated, raw carrots can last up to 3-4 weeks. Keep them fresh in a plastic bag.

Tips: Though the most commonly eaten part of the carrot is the taproot, the greens are also edible! Throw ends in a mixed salad, add to coleslaw, or use as a garnish. For more ideas, click here: http://www.gilttaste.com/stories/489-yes-carrot-tops-are-edible-and-delicious

Quick Fix: Bored with carrot sticks? Try dipping freshly peeled and cut carrot sticks in a guacamole, ranch, or onion dip. Cream cheese, horseradish, mashed avocado and blue cheese sauce are also great dipping options

Recipes: Honey-Roasted Carrots, Roasted Carrots, Baked Carrot Oven Fries, Lemony Carrot Salad with Dill

CaulifloweriStock 000009632435XSmall

About: Cauliflower is the epitome of a vegetable with an exceptional nutritional density, which means it contains substantial amounts of vitamins and minerals with very few calories. Mark Twain calls cauliflower "cabbage with a college education".

Nutritional Info: One cup of cauliflower contains only 25 calories! It is a great source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate, Pantothenic Acid, Potassium and Manganese. Read More: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2390/2#ixzz1raAq5VCC

Storage: Cauliflower lasts up to one week in the refrigerator. Protect with a plastic bag.

Tips: To test the freshness of the cauliflower, look at the leaves surrounding the head of cauliflower. They should be green and vibrant. The cauliflower itself should be white, light green or purple, and the texture should be spongy and slightly firm. If you see the occasional brown spot just cut it out.

Quick Fix: Try roasting cauliflower for a party munchie! Chop cauliflower into small florets and marinate for 20 minutes in a mix of soy sauce and vegetable oil with a dash of sugar and pepper. Roast in the oven at 450 degrees for 20 minutes. Wha-la! Serve hot, cold or at room temperature.

Recipes: Roasted Garlic Cauliflower, Fried Cauliflower with Chives and Lemon, Steamed Cauliflower

 

Celeriac or Celery RootCeleriac

About: Celeriac is a member of the celery family and is grown as a root vegetable. Unlike other root vegetables, celeriac is very low in starch. Celeriac can be eaten raw or cooked and used on its own or as a flavoring in soups and stews- its flavor is often described as a combination of celery and parsley with nutty undertones.

Nutritional Information: A very good source of Vitamin C, Vitamin K, Phosphorus and Potassium.  Read More...

Storage: Celeriac stores for months if kept in the refrigerator. 

Tips: Dip raw, cut celeriac in lemon water. Like apples, celeriac browns when exposed to air for prolonged periods of time. 

QuickFix: For a simple celeriac dish, boil pieces of celeriac for 30 minutes in water. Add a bit of lemon juice and serve with butter and herbs.

Recipes:  Celeriac Mash, Celery Root Soup with Apples, Celery Root Soup with Bacon and Apples, Puree of Celeriac with Pears, Celeriac Parsnip Mash, More recipes and tips from Epicurious, Double Celery and Potato Soup, Roasted Celery Root and Beet Salad

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  1. Celery
  2. Cherries
  3. Chives
  4. Collards