"In season" — try these veggies now
Since they’re virtually fat free, and a source of fibre, veggies are a smart choice to help you lower your risk for heart disease and simply eat better. Vegetables are also packed with disease-fighting antioxidants, such as folate, vitamin C, potassium, and beta-carotene.
There’s also a whole world of veggies waiting to be explored. Perhaps there are some that you’ve never tried, and others that you haven’t eaten since you were a child. This season, how about trying some of our not-so-familiar picks? They’re heart healthy stars just waiting to be discovered…and enjoyed! The following tips can help you shop for them, and then put them to delicious use.
Beets: It’s an antioxidant called betacyanin that gives beets their purplish colour. Beets are one of the sweetest vegetables you can find. If you’re buying fresh beets, pick ones with dark round roots, and dark green leafy tops. The beet leaves are in fact edible, and can be used to make "beet rolls", in the same way that cabbage is used to make cabbage rolls. Don’t trim off the crown or taproot, otherwise the beets will bleed when cooked. Canned beets are also available and convenient. This fall, why not warm up to a hearty bowl of our Beet and Cabbage Borscht.
Bok choy: A good source of folate, this Chinese vegetable looks like a head of leafy green romaine lettuce atop white coloured stalks. Bok choy is a member of the Brassica family, which means it’s related to broccoli and cabbage. The white stems of bok choy are crunchy and edible, while the green leafs are tender and mild-tasting. Choose bok choy that has bright green leaves. The shorter stemmed variety is called baby bok choy. Rarely is bok choy eaten raw. Try bok choy in addition to broccoli in tonight’s stir-fry meat dish or in this Szechuan Veggie Toss.
Squash: Winter squash such as butternut squash or acorn squash score top marks for beta-carotene and potassium. Butternut squash is somewhat cylindrical with hard, tan coloured skin, and can be between eight inches to 12 inches long. As its name implies, acorn squash is acorn shaped, with a dark green ridged skin. Both types of squash have a sweet, orange flesh (like pumpkin) that can be eaten in many different ways. Look for squash that are heavy with smooth skin. The skin of acorn squash should be mostly green, not orange. Don’t store squash in the refrigerator. Since the skins and flesh are very tough, you’ll need to take care in cutting them. Scrape away the seeds and strings from the centre. Cut butternut squash into cubes and steam or bake them. It tastes absolutely wonderful in soups, like our Butternut Squash and Spinach Soup, or mashed in with your regular mashed potatoes. When puréed or mashed, butternut squash can even be added to muffins and casseroles. To enjoy acorn squash, cut in half, and bake with cinnamon, nutmeg and brown sugar. Take a look at our Sweet Spiced Squash recipe to see how easy it is.
Parsnips: Parsnips get two thumbs up for their fibre and folate content. This root vegetable looks like a thick white carrot, and has a sweet, nutty flavour. Choose parsnips that are firm, crisp and without cracks. Trim off the ends, and peel them as you would carrots. Parsnips can be boiled in soups, stews and casseroles, or added to your Sunday night roast. Purée cooked parsnips with mashed potatoes for an impressive side dish this Thanksgiving dinner – the parsnip adds a light, sweet taste to that old stand-by.
Other sensational picks of the season
- Broccoli
- Cabbage
- Carrots
- Cauliflower
- Pumpkin
- Rapini
- Rutabaga
- Spinach
- Turnips