Produce

Green Beans

Selection:

Green beans are also called string beans and snap beans. Green beans were once called string beans. Today they are stringless. This creation of green beans without a string has not only greatly reduced the amount of time it takes to prepare them, but has also helped accelerate their popularity.
Choose long, straight beans that are free of decay and rust spots that snap easily when bent.

Storage and Preparation:

Place green beans in a perforated plastic bag and store them in the refrigerator crisper. Time toughens and discolors product. Do not wash or snap off ends before storage. Although they will keep longer, up to five days, enjoy them within two-three days.

Availability:

Green beans are available year round, with a peak season of May to October.

Nutrition:

Green beans are fat-free, saturated fat-free, sodium-free, cholesterol-free, low in calories and a good source of fiber.

Selection:

Beautiful, rich green, and sweet, snap peas have a crisp edible pod. Delicious plump peas are produced, fitting tightly in the pod. Resembling miniature versions of common green pea pods, the difference is this grand pea is not only tender and entirely edible, this special variety offers a sweet taste that has no match.

Storage and Preparation:

Best served at their freshest, if peas must be stored, keep in a perforated plastic bag. Refrigerate no more than a day or two for optimum quality. Do not wash before storing. Rinse just before use. Add to salads, stir-fries, serve over rice, or enjoy alone as a healthy snack.

Availability:

Snap peas are available year round, but are at their best in spring.

Nutrition:

Cholesterol-free, low in calories and easily digested, a three and one half ounce serving of fresh peas has about 45 calories. Peas provide a generous amount of calcium, plus carbohydrates, protein, vitamin A, vitamin C and iron.

Selection:

A rich deep purple, this attractive oval or elongated eggplant has a characteristic green calyx and a green stem or a leaf shooting out from the base of its stem, wrapping around the top of this very smooth glossy fruit. Its flavor is bland and sometimes has a tendency to be somewhat bitter. The younger the eggplant, the less bitter. Botanically, eggplant is a fruit and not a vegetable even though it is prepared as the latter.

Storage and Preparation:

A very cooperative fruit that is prepared like a vegetable, enhance eggplant's rather dull presence with peppers, garlic, onions, tomatoes, sesame oil and olive oil. To store, refrigerate in an unsealed plastic bag. Use within five days after purchase to ensure optimum quality.

Availablity:

Purple eggplant is available year-round.

Nutritional Value:

Low in calories, eggplants are a source of fiber, carbohydrates and offer a bit of protein, vitamin C and iron. Three ounces contains about 25 calories.

Eggplant Fun Facts:

• Thomas Jefferson grew eggplant he obtained from France in his garden in Virginia. Today the heirloom garden there continues to grow an all-white, prickly variety.
• The eggplant really took hold in countries bordering the Mediterranean. The Turks are said to have 1,000 recipes for the fruit. Greeks, Egyptians and other peoples of the Middle East also feature the eggplant as daily fare.

Selection:

The familiar green head cabbage really doesn’t need much of an introduction. It’s versatility in meal preparation is well known. Red cabbage, with a deep red-purple color, is delicious and attractive when shredded into salads and is also good for pickling. Savoy cabbage has crimped curled leaves of yellow-green, and is milder in flavor. Napa, or Chinese cabbage is white to light green in color and resembles romaine lettuce. Napa is elongated in shape and has crinkled leaves with broad ribbed stalks. It also has a mild, delicate flavor.
Cabbage really does deserve more culinary attention than it usually receives. Cabbage has successfully survived hundreds of years of unflattering cooking and an undeserved reputation as being rather an unpleasant vegetable with its nose-wrinkling aroma when it’s cooked. Chefs are now discovering just how charming age-old cabbage really is.

Storage and Preparation:

A one and one-half pound head makes six to eight cups of shredded cabbage. To store, keep in plastic bag; refrigerate in crisper drawer.

Availability:

Green cabbage is available year round.

Nutrition:

Cabbage provides a source of protein, dietary fiber, carbohydrates, vitamin C, folate, calcium and iron. A three ounce serving contains about 25 calories. Although some if its benefits are lost in cooking, studies show cabbage is a cancer fighter, especially for stomach, colon and breast cancers. Having strong antiviral and antibacterial properties, cabbage has also been reported to be a helpful remedy for the treatment of ulcers.

Selection:

Round, compact and no lightweight for its size, red cabbage boasts lovely dark-red thick and pliable shiny leaves. Tender and deliciously juicy in texture, the color of this cabbage has an affect on its slightly peppery flavor. The darker the red, the better the taste. Chefs prize it for adding vivid color to salads and cooked dishes.

Storage and Preparation:

Use stainless steel knives and cookware when preparing red cabbage to prevent color changes. To store, wrap in plastic; refrigerate in crisper.

Availability:

Red cabbage is available year round.

Nutrition:

Fat-free and cholesterol-free, red cabbage is rich in vitamin C, plus offers carbohydrates, calcium, iron, protein, thiamin, riboflavin, potassium and dietary fiber. One cup shredded cabbage contains about 25 calories. Cabbage recently has been shown to have disease-preventive properties.

Selection:

There are a large number of widely differing species of plants grown today for uses as “greens.” Becoming a very chic culinary trend, the most popular include mustard, kale, spinach, endive, chicory, collards, beets, turnips, chard, broccoli leaves, cress, sorrel, escarole and dandelion. When selecting greens for cooking, remember they cook down considerably -- from one-quarter or more -- from their original volume.

Storage and Preparation:

To store greens, wrap them in damp paper towels, then place in a perforated plastic bag and refrigerate. If the greens are purchased in good condition and if the paper towels are kept moist, most varieties will keep one week.

Availability:

Most greens are available year round.

Nutrition:

Many leafy green vegetables are excellent sources of vitamins A and C and contribute calcium, iron, fiber and other nutrients. Greens are very low in calories and sodium.

Selection:

There are actually two commercial kale varieties, one with curly edged leaves that varies from spruce green to grayish or bluish green and the other is a smooth-leafed kale with only a slightly wavy margin. Choose leaves that are crisp and dark green. Avoid any with limp, damaged or yellow-spotted leaves.

Storage and Preparation:

Today’s trendy restaurants appreciate the stamina of kale, especially on their fresh salad bars. Add to salads to accent the flavor of other greens. Use as garnish. Ideal for lining salad bowls and vegetable trays as hardy kale doesn't wilt easily. Enjoy simply as a steamed side dish with butter and favorite fresh herbs and seasonings.
To store, refrigerate in plastic bag. Use within three or four days.

Availability:

Available year round, kale’s peak season is December through February.

Nutrition:

An excellent source of vitamin C, kale provides iron, vitamin A, calcium, magnesium, potassium, protein, carbohydrates and dietary fiber. One-half cup of chopped boiled kale contains about 18 calories. Eat with fish, poultry and meats to enhance iron absorption.

Selection:

Possibly the most versatile of all the greens and producing succulent dark green spoon-shaped leaves, spinach is offers a subtle yet assertive flavor. In the last few years, traditional greens have risen to stardom in American cuisine. Chefs love their aesthetic versatility and culinary compatibility to all kinds of foods. Even spinach could be every chef's dream green.
Choose leaves that are crisp and dark green. Avoid any with limp, damaged or yellow-spotted leaves.

Storage and Preparation:

To prepare, wash thoroughly; pat dry. Do not cook in aluminum or serve on silver as spinach reacts to a lot of metals. To store, refrigerate only two to three days as it is extremely perishable.

Availability:

Fresh spinach is available year-round with a peak season in April and May.

Nutrition:

Spinach is good for us. Mom said so. An excellent source of antioxidants, spinach has four times the beta carotene of broccoli. High in lutein, nutrients in spinach help lower blood cholesterol. It also contains carbohydrates, protein, fiber, vitamin A, vitamin C, calcium, iron and folic acid. For best nutritional value, eat raw or slightly cooked.

Spinach Fun Facts:

• Birds Eye was the first company to advertise “frozen spinach” in the edition of the 1949 Life Magazine.
• Popeye the Sailor Man first debuted on January 17, 1929 in a comic strip called Thimble Theatre.

Selection:

Usually cucumber-sized, the very popular zucchini, or Italian squash, can vary from a few inches long to over a foot. Having pale green or white flesh, the green skin is streaked with white with a somewhat squarish stem end. Small to medium zucchini are most tender and they should feel firm to the touch and have bright color.

Storage and Preparation:

The flavor is very mild and unassertive. One of the most versatile of the squashes, zucchini can be braised, stir-fried, steamed, microwaved, stuffed, sautéed, pureed, fried or deep-fried. Serve hot or cold and even raw.
To store, refrigerate in a plastic bag. Use promptly for optimum quality.

Availability:

Originally a spring and summer vegetable, Italian squash is available year round.

Nutrition:

More than ninety percent water and low in calories, zucchiniis not overly nutritious, but it is high in potassium.

Selection:

Generally uniform, yellow straightneck squash is an attractive glossy fruit that may be bright to creamy to lemon yellow. Closely resembling its near twin, the yellow crookneck, this squash has a tapering cylinder shape and does not have a curved neck. The skin may be pebbled, like the crookneck, or it may be smooth, with a somewhat paler flesh.

Storage and Preparation:

Versatile, this tender squash can be steamed, sautéed, baked, boiled, stir-fried or microwaved. Enjoy cooked or raw. To prepare, rinse and trim away ends. No need to peel. To store, refrigerate unwashed squash in a plastic bag up to five days.

Availability:

Yellow Straightneck Squash is available year-round.

Nutrition:

A source of vitamin C, one cup of raw squash contains about 25 calories.

Selection:

Acorn squash grows in a variety of colors ranging from a dark rich green to a pale creamy ivory to an intense vibrant gold. Offering bold and showy colors, creative chefs love this squash’s attractive and dependable presentation as well as its excellent flavor. The growing popularity of squash is due to the fact this vegetable is not only delicious, it’s also nutritious.
Familiar dark-green acorn squash is the most common but new varieties are becoming available that include the attractive gold acorn squash and the stunning white acorn variety which also produce yellow-orange flesh.
Choose firm, heavy squash with undamaged shell.

Storage and Preparation:

Cooked acorn squash can be refrigerated up to four days. To store, keep whole uncut squashes in a cool dry place; do not refrigerate. To freeze, cook squash in its rind; remove flesh. Mash or chunk; put in freezer bags or airtight containers; keep frozen. Use within twelve months.

Availability:

Green acorn squash is available year round with peak seasons in fall and winter.

Nutrition:

A source of beta carotene, the plant form of vitamin A, acorn squash provides vitamin C, vitamin B6, complex carbohydrates, potassium, magnesium, folate, thiamine and dietary fiber. One-half cup baked squash cubes contains about 57 calories.

Selection:

Producing a delicious rich golden-yellow flesh with excellent texture, the classic butternut squash is one of the most popular varieties. Butternuts are a smooth long-necked bowling pin- or bell-shaped squash encased with a pinkish-tan hard rind. Having a relatively small seed cavity in its bulbous end, its tender flesh offers a superb creamy flavor. This old favorite offers fine eating and consistent flavor. Yielding more meat than most other squashes, butternuts weigh two to five pounds.
Choose firm, heavy squash with an undamaged shell.

Storage and Preparation:

To store, keep whole squash at room temperature. Butternut squash is an excellent keeper. Wrap cut pieces in plastic; refrigerate up to five days.

Availability:

Butternut squash is available year round.

Nutrition:

All squashes provide vitamin A and vitamin C, some of the B vitamins, and are a good source of fiber. One cup of cooked squash has about 100 calories.

Selection:

Spaghetti squash really can substitute for spaghetti. Large, oval and sunny yellow, this variety looks more like a melon than a squash and usually weighs four to eight pounds. Especially prized for its unusual cooked yellowish flesh, it separates into thin, long, translucent strings that actually resemble pasta. Part of today’s lack of squash appreciation is from not knowing exactly how to cook them. More often than not, delicate squash gets overcooked resulting in a dining disappointment.
Choose firm, heavy squash with an undamaged shell.

Storage and Preparation:

To store, keep whole squash in a dry cool area. Wrap cut squash in plastic; refrigerate for two days. To freeze, put cooked squash in freezer bags or airtight containers. Partially thaw before using; steam until tender but still firm.

Availability:

Spaghetti squash is available year round.

Nutrition:

Providing vitamin A and vitamin C, squash also contains some of the B vitamins. An excellent source of fiber, deep-colored squash offers the most beta carotene. One cup of cooked squash has about 100 calories.

Selection:

Cylindrical in shape, the huge banana squash is usually marketed in cut pieces as this over-sized squash can weigh anywhere from ten to a whopping seventy pounds. It can grow to be four feet in length and twelve inches in diameter. Pinkish tan and tubular with tapered ends, its drab gray, blue or pink skin changes to a creamy pink color during storage. A bright sunny yellow, its flesh is moist and hearty.
Choose firm, heavy squash with an undamaged shell.

Storage and Preparation:

The difference in flavor among various types of squash is somewhat subtle, but the variations in moisture, sweetness and texture are definitely worth exploring. To store, wrap cut squash in plastic; refrigerate up to one week.

Availablity:

Banana squash is available year round.

Nutrition:

All squash are low in calories, high in vitamins and minerals, plus full of dietary fiber. Winter squash in particular are high in beta carotene. Eating five daily servings of fruits and vegetables lowers the risk of cancer, and there is a different squash for each serving.

Selection:

Plump in the middle and tapered at the neck, the Hubbard squash is wrapped in a very hard bumpy skin ranging anywhere from a dark bronze-green to light green to pale bluish-green. It may even be a light golden or orangish in color. Inside this winter variety’s seriously tough skin is a tender golden yellow, fine grained, rather dry and mealy, thick dense flesh that offers an excellent unforgettable flavor. No lightweight, this squash can tip the scale anywhere from five to fifteen pounds. Most often it is marketed in cut pieces.

Storage and Preparation:

Freeze squash puree for future use in soups and baked goods. To store whole squash, keep in a dry cool area. Refrigerate plastic-wrapped cut pieces up to five days.

Availability:

Hubbard squash varieties are available September to December.

Nutrition:

All squashes provide vitamin A and vitamin C, some of the B vitamins, iron and are a good source of riboflavin and dietary fiber. Deep-colored squashes have the most beta carotene. About 100 calories are in one cup of cooked squash. Winter squash does not lose any quality after picking, and in storage, actually increases the carotenoid content, adding even more vitamin A.

Selection:

Actually a perennial thistle, the artichoke is cultivated for its unripe or inflorescence head. This potential flower grows on a round thick stem and produces scale-like leaves, or bracts, that protect the unformed choke, or flower. Located at the stem is a tender receptacle, usually called the heart or bottom. The uppermost artichoke of the plant is the biggest and usually the best.
Choose compact, heavy artichokes that are either bright green or bronze-tipped. When bent back, leaves should snap, not tear. A small amount of brown discoloration is fine, but avoid shriveled brown stems and leaves.

Storage and Preparation:

Offering a buttery-bitter sweetness when cooked, the artichoke is nutlike and crisp when raw. Once considered a new-wave vegetable, today there is a whole new world of artichokes available in supermarkets. To store, place uncut artichokes in a tightly closed plastic bag; refrigerate. For optimum quality, use within one week.

Availability:

Grown in California, artichokes are produced and available year-round but more than half of the crop is harvested between March and May. Fall crops peak in October.

Nutrition:

A good source of vitamin A and vitamin C, potassium, iron, magnesium, calcium, phosphorus and folacin, artichokes contain 14 grams of protein and 47 calories in a three-ounce serving. One medium cooked artichoke contains about 80 milligrams of sodium.

Selection:

Producing grayish-green leaves, fleshy edible stems and tight dense central heads, the crisp clustered flower buds of fresh broccoli give the appearance of a lovely vegetable bouquet. Look for compact bud clusters, dark green or with a purple shade. Avoid yellowing florets, open buds, slippery, water-soaked spots and thick, woody stems.

Storage and Preparation:

To store, refrigerate unwashed in a plastic bag up to three days. Pureed broccoli freezes well for later use in soups, stews or molded in ramekins.

Availability:

Available year round, broccoli's peak season is October to April.

Nutrition:

One of the most nutritious of all vegetables, broccoli contains complex carbohydates, protein, vitamin C, vitamin A, potassium, folic acid, calcium, iron and fiber. If that isn’t enough, it has plenty of cancer-fighting properties. Not only loaded with antioxidants, such as beta carotene, folic acid and lutein, its high fiber helps to prevent cholesterol. Having antiulcer and antiviral properties, broccoli also helps regulate blood sugar and insulin. Three-fourths cup cooked or four ounces raw broccoli has about 33 calories.

Broccoli Fun Facts:

• We are eating 900 percent more broccoli than we did 20 years ago.
• In 1970, consumption of broccoli was only a half a pound per person. Today, the average person in the United States eats four and one half pounds a year.
• In the United States, broccoli was probably first grown by immigrants from Italy in home gardens in Brooklyn, New York. In 1923, a group of Italian vegetable farmers in Northern California started to grow broccoli commercially and in a few years they were shipping fresh broccoli to Boston and New York.

Selection:

Having the appearance of a very firm-textured cloud of sorts, cauliflower is made up of creamy white to very snowy white tightly packed florets produced on a single stalk. Varying in mass, size does not affect the quality or flavor.

Storage and Preparation:

Prepared much like collard greens, the hearty outer green leaves of cauliflower are also edible. To store, wrap in plastic; keep in crisper drawer. Although it keeps about five days, it is best used within three. Grown and available year-round, late fall is the peak season for best quality.

Nutrition:

An excellent source of vitamin C, cauliflower provides vitamin A, vitamin B-complex, vitamin E, carbohydrates, protein, iron, calcium, potassium, phosphorus, magnesium, and dietary fiber. Cooking reduces vitamin C and eliminates vitamin E. Three and a half ounces contain about 25 calories.

Selection:

Beets, a root vegetable with edible roots and edible green tops have the highest natural sugar content of any vegetable, as high as 10 percent, but the good news is they are really low in calories. Beet greens are often discarded in favor of the bulbs to which they are attached, which is unfortunate because they contain a wonderful, earthly flavor. Beets should be a relatively smooth, round, firm, small to medium size with a deep red color and a tap root that is slender.
Look for bright, dark green fresh looking leaves without withering or slime, no longer than eight inches.

Storage and Preparation:

To store, cut the leaves from the root, leaving an inch or two of the stems attached, place in a plastic bag, and keep in the refrigerator one to three weeks. You do not need to peel or clean the root because the skin will slip off easily during cooking. The beet greens will keep a few days in a plastic bag put in the crisper section of the refrigerator, but remove any damaged leaves first.

Availability:

Beets are available year round with peaks in the summer and fall.

Nutrition:

While canned beets retain almost all of their, sweet natural flavor if they are not pickled, fresh beets have twice the folate (folic acid) and potassium of canned beets, and if you eat the green tops, beta-carotene, calcium, and iron as well.

Selection:

Small, compact and bright green, Brussels sprouts resemble tiny cabbages. Offering a unique taste all of their own, the smaller, the better the flavor. This little round vegetable offers a nutty sweet flavor.

Storage and Preparation:

To store, remove yellow or loose leaves; place unwashed sprouts in a plastic bag; refrigerate. Although they will keep four to five days, their flavor gets continually stronger.
Brussels sprouts at one time were rarely seen outside protected coastal gardens and usually harvested in fall and winter. Today, however, there are widely adapted fast-growing hybrids available year round. Available year round, Brussels sprouts have a peak season September to mid-February.

Nutrition:

Offering a decent amount of potassium, Brussels sprouts provide dietary fiber, protein, vitamin A, vitamin C, folate, iron, carbohydrates, and some calcium. A serving of four Brussels sprouts has about 40 calories.

Selection:

Recent developments have made the corn we buy today keep its sweetness for a few days rather than just a few hours. The secret is pre-cooling, a process that is done moments after the corn is picked that removes the field heat quicker than refrigeration. This slows the sugar-conversion process and prolongs the cob's life. Thus, the corn stays fresher and sweeter longer.
Look for healthy green husks, plump kernels and silks that are moist and light golden, not brown and brittle.
Remove husk and boil no more than two minutes in high boil in unsalted water.

Microwave:

1 ear -- 3 to 5 minutes on High.
2 ears -- 4 to 9 minutes
3 ears -- 9 to 12 minutes
4 ears -- 12 to 17 minutes.
Cook with husks and silk on. Arrange in spoke formation on paper towel. Let corn stand for five to ten minutes. Carefully remove husk, using heavy toweling to avoid burns.

Grill:

Soak fresh ears or corn in water for 20 to 30 minutes. Cook on grill rack over medium heat for 40 to 60 minutes, turning often. When cooked, the silks slide off easily with the husks.

Storage and Preparation:

To store, wrap unhusked corn in damp paper towels; place in a plastic bag for an absolute maximum of two days. Just one day is ideal.

Availability:

Yellow corn is available year round.

Nutritional Value:

One medium ear of corn contains about 80 calories, some vitamin A, vitamin C, iron, potassium and dietary fiber. Having antiviral and anticancer properties, corn, in small amounts, may help neutralize stomach acid. A grain, corn forms a complete protein when eaten with legumes.

Corn Fun Facts:

• Farmers grow corn on every continent except Antarctica.
• One bushel of corn will sweeten more than 400 cans of Coca-Cola.
• There are about 800 kernels in 16 rows on each ear of corn.
• The corncob (ear) is actually part of the corn plant’s flower

Selection:

Size and color have no effect on their superior quality as asparagus always offers a dependable melting flavor. The succulent texture is exceptionally smooth. Choose firm spears with closed, compact tips. Fat and skinny spears are equally tender.

Storage and Preparation:

To store, wrap stems in a damp paper towel; place in plastic bag; refrigerate for up to four days. Asparagus should be enjoyed as soon as possible after purchase for optimum quality and flavor.

Availability:

Asparagus is available year-round, although it is at its best from November to July, with a peak in March to June for best value and flavor.

Nutrition:

Asparagus provides a good source of vitamin A, vitamin C, plus calcium, iron and some protein. High in folate and fiber, asparagus is fat-free, cholesterol-free, and sodium-free. One-half cup cooked asparagus contains about 23 calories. This nutritious vegetable is a useful source of vegetable protein. The greener the asparagus, the higher the concentration of nutrients.

Selection:

Carrots contain the second largest amount of sugar of all vegetables, which gives them their sweet taste and makes them a very popular snack. Bigger is not better when it comes to carrots so select carrots that are less than eight inches long and relatively uniform in shape and size. They should be well shaped, firm, and smooth with no cracks. Carrots should be a bright orange color to an orange red in color with a bright green top unless the carrots are purchased packaged in a plastic bag. The deeper the color, the more beta-carotene contained in the carrot. The bright green tops don't guarantee a fresher carrot; however, it is widely assumed that they are fresher than the carrots sold in plastic bags. Whether loose or in plastic bags, avoid carrots with green shoots sprouting out (not to be confused with their green tops) yellowed tips, soft spots or withering. All are a sign of age. Also avoid carrots with large green areas at or near their tops. This indicates sunburn damage on the vegetable.

Storage and Preparation:

Before storing carrots, remove their green tops, rinse, drain, and put the carrots in plastic bags and store them in the coldest part of the refrigerator with the highest humidity. They'll last several months this way. To keep the carrots crisp and colorful add a little bit of water in the bottom of the plastic storage bag; this will keep the carrots hydrated. Carrots should be stored away from fruits such as apples and pears, which release the ethylene gas that cause carrots to become bitter.
Carrot’s nutritional values increase when they are cooked. Raw carrots have a tough cellular wall that our bodies are not able to breakdown very easily. Therefore, cooking carrots until they become slightly tender actually makes their nutrients, including beta-carotene, more accessible to our bodies. Cooking carrots properly will also bring out their natural sweetness. Carrots make great tasting snacks and are excellent travelers. Add slices to salads. Steam chunks; top with melted butter and salt and pepper. Soups and stews love their colorful presence. Serve as a healthy appetizer. Not only served as a vegetable, the sugar content in carrots makes them perfect for delicious desserts, such as carrot cake, muffins, cookies and carrot pudding. To store, keep refrigerated in a plastic bag.

Availability:

Carrots are available year-round.

Nutrition:

Very nutritious, carrots provide the highest content of vitamin A of all the vegetables. Brightly orange-colored carrots contain carotenoids and flavonoids, two important phytochemicals, a natural bioactive compound found in plant foods. These elements work with nutrients and dietary fiber to protect against disease. Beta-carotene, a member of the carotenoids family, was originally found in carrots and protects the body by decreasing the risk of heart disease, stroke, blindness and certain types of cancer. The deeper the orange color, the more beta-carotene in the carrot.

Selection:

Referred to as “ribs,” sleek celery stalks are refreshingly crisp and crunchy. Most of the celery available in the marketplace today is the green celery also known as Pascal. Medium to light green, celery's fresh edible leaves can be used like an herb.

Storage and Preparation:

To store, trim base; remove any damaged ribs; rinse; put in a plastic bag; refrigerate in crisper drawer. Celery keeps about two weeks. To refresh, trim ends; chill in ice water. Celery can be frozen in plastic bags and used in dishes calling for cooked celery.

Availability:

Celery is available year-round.

Nutrition:

In spite of celery having very few calories and low in fat, it actually has appetite-stimulating properties. It does offer a source of potassium, folic acid, carbohydrates, protein, dietary fiber, vitamin A, vitamin B-complex, vitamin C, vitamin E, iron, magnesium, phosphorus and calcium. Two medium stalks contain about 20 calories..

Selection:

Look for mushrooms with a fresh, smooth appearance, free from major blemishes, with a dry (not dried) surface. A closed veil (the thin membrane under the cap) indicates a delicate flavor; an open veil means a richer flavor.

Types:

There are over 2,500 mushroom varieties grown in the world today. Fresh mushrooms offer a veritable palette of distinct flavors and textures to draw upon. Portabella (Portobello), Shiitake, Crimini and White mushrooms are the most commonly used cultivated varieties, but the more exotic mushrooms - Morels, Oyster, Beech, Enoki and Maitake mushrooms - are becoming increasingly popular.
White Mushrooms - White mushrooms vary in color from creamy white to light brown and in sizes from small (button) to jumbo. They are pleasingly mild and woodsy; their flavor intensifies when cooked.
Crimini - Crimini mushrooms are similar in appearance to the Whites because they come from the same family (Agaricus). Look for a naturally light tan to rich brown cap and a very firm texture.
Portobello - Impressive in size and appearance, the Portabella mushroom is a larger, hardier relative of the White and Crimini and can range up to six inches in diameter. Portabellas have a longer growing cycle than Whites and Criminis resulting in a deep, meat-like texture and flavor.
Shiitake - Shiitakes range in color from tan to dark brown with broad, umbrella-shaped caps, wide open veils and tan gills. Shiitake caps have a soft, spongy texture.
Maitake - Maitakes are described by a cluster of dark fronds with firm and supple texture at base, becoming slightly brittle and crumbly at the edges. Maitake mushrooms have a distinctive aroma with a rich, woodsy taste.
Oyster - Fluted and graceful, Oyster mushrooms range in color from soft brown to gray. They are best if cooked. Oyster mushrooms have a delicate, mild flavor and velvety texture.
Morel - Morel mushrooms have short, thick, hollow stems, topped with sponge-like pointed caps, resembling honeycombs. Morels may be tan, yellow or black in color and produce a rich, nut-like flavor and woodsy fragrance.
Beech - Beech mushrooms are petite with either all white or light brown caps. The Beech has a crunchy texture offering a delicately mild flavor that is sweet and deliciously nutty.

Storage and Preparation:

Always keep mushrooms refrigerated. They’re best when used within several days after purchase but will keep up to a week. Do not rinse mushrooms until ready to use. If purchased loose, store mushrooms in a paper bag. If purchased in packages, do not open until ready to use; store unused portion in a paper bag. Storing in air-tight containers or plastic bags will cause condensation and speed spoilage. Gently wipe mushrooms with a damp cloth or soft brush to remove occasional peat moss particles. Or, rinse with cold water and pat dry with paper towels.

Availability:

Mushrooms are available year-round.

Nutrition:

Though mushrooms are often grouped with vegetables and fruits, they are actually fungi -for that reason, they are in a class of their own, nutritionally speaking. Mushrooms do share some of the benefits of fruits and vegetables. They are low in calories, have no cholesterol and are virtually free of fat and sodium. And that’s not all. Mushrooms stand alone when it comes to some of the essential minerals and B-complex vitamins not easily found in produce. In addition, some contain substances that might prove to be useful in the treatment and prevention of serious diseases.

Mushroom Fun Facts:

• Like chocolate, mushrooms have been saved as the “food of the gods” and Egyptian Pharaohs believed they had magical powers.
• Of the 70,000 species of the mushrooms in the world, only about 250 are actually edible.
• Mushrooms will double in size every 24 hours so a Portabella is not that much older than a Cremini.
• While used as a vegetable, mushrooms are actually a unique food in that they are a fungus.