2024 Produce Catalog by southfloridaproduce.com

2024 Product Catalog

WWW.SOUTHFLORIDAPRODUCE.COM

About Us

South Florida Produce, based in Immokalee, FL, is South Florida’s fastest growing produce distributor, importer, and exporter. We serve nearly all industries that consume fresh produce, from retail stores to wholesale distributors, foodservice to food processors, international exports to cruise lines. Our brand-new state-of-theart facility is a fully refrigerated PrimusGFS certified facility. Additionally, our state-of-the-art computer controlled onsite ripening facilities ripen over 30 loads of product per week.

fruits

PEAK SEASONS

Most fruits have a peak season (sometimes two), although they may also be available at other times. Nature’s deﬁnition of a season doesn’t always match the calendar dates for that season, and a peak season may be a month shorter or several months longer than that. Some fruits are typically available only during their peak; they’re marked with an asterisk (*). Some are available year-round, with or without a peak season. And some year-round fruits have varieties that are available only in season; those are marked with a dagger (†).

spring

fall

year-round

Apricot* Cherimoya* Feijoa* Fuyu Persimmon* Lychee* Mamey Sapote* Nectarine* Pear† Papaya Prickly Pear/Cactus Pear Tangerine/Mandarin* Ugli® Fruit* Valencia Orange White Sapote

Apple† Carambola Cherimoya* Cranberries* Dragon Fruit Feijoa* Fig Gold Kiwifruit* Papaya Pear† Persimmon, Fuyu* Persimmon, Hachiya* Prickly Pear/Cactus Pear Pummelo* Quince* Raspberries Tangerine/Mandarin* White Sapote

Apple† Avocado Banana Blueberries Cantaloupe Coconut Dates Grapefruit Grapes† Green Kiwifruit Kiwano/Horned Melon Lemon

summer Apricot* Bartlett Pear Blackberries* Blueberries Boysenberries* Cantaloupe Carambola* Casaba Melon* Cherries* Crenshaw Melon* Currants* Fig Gold Kiwifruit* Gooseberries* Guava* Honeydew Melon Juan Canary Melon Key Lime Lime Loganberries* (regional) Mamey Sapote* Nectarine Peach Persian Melon* Pluot®* Plum* Prune Plum* Rambutan* Raspberries Strawberries Watermelon White Sapote

winter Apricot* Black Sapote* Blood Orange* Carambola Cherimoya* Coconut Cranberries* Doughnut Peach* Fig Gooseberries* Kumquats* Meyer Lemon* Navel Orange* Papaya Pear† Persimmon, Fuyu* Pomegranate* Prickly Pear/Cactus Pear Pummelo* Quince* Rambutan* Tangelo* Tangerine/Mandarin* Temple Orange* Ugli® Fruit*

Lime Mango Orange† Passion Fruit Pear† Pepino Melon Pineapple Plantain Sapote Strawberries Sweet Granadilla Watermelon

FRUITS

Apples are round, crunchy, juicy and sweet—but they’re not only red. There are also yellow, green, pink and multi-colour apples. About 2,500 varieties are grown in the U.S., and while traditionally a fall favourite, some apple varieties are available year-round. With their edible “wrapping,” ﬂavour, portability, and versatility in the kitchen, apples are one of the most popular fruits around. More than that, they’re packed with nutrients. Low in calories and fat, and cholesterol-free, apples also contain vitamin C and ﬁbre—all in one delicious package. Apples are one of nature’s nutritional gifts . . . and “an apple a day” is still a smart choice.

Braeburn Apple A native of New Zealand, the Braeburn ranges from red on a greenish-gold background to nearly solid red. This crisp, multi-use eating apple has firm, juicy flesh and a sweet-tart flavour.

Peak season: October–July. Buy and store: Choose ﬁrm apples that are free of bruises and gouges. They should have a fresh (not musty) smell. Brown streaks, called scald, don’t affect the taste. Store in a plastic bag in the refrigerator away from strong-smelling foods, so that the apples don’t absorb those odours. Properly stored apples have a shelf life of up to 6 weeks.

Prep and cook: Braeburns are excellent apples for eating out of hand, sliced for snacking, dipping or serving with cheese, or diced in salads. To keep cut apples from browning, dip into a solution of one part lemon juice and three parts water, or toss with vitamin C-fortiﬁed 100 % apple juice. Braeburns are also a good choice for pies and applesauce.

Goes with: Herbs, spices and ﬂavours: Almond, brandy, brown sugar, caramel, cinnamon, clove, lemon, nutmeg. Foods: Celery, cheese, nuts, oatmeal, peanut butter, pears, pork, raisins, sausage. Health highlights: No fat, cholesterol or sodium. Provides vitamin C.

Nutrition Facts Valeur nutritive

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 19 g Fibre / Fibres 3 g Sugars / Sucres 14 g

6% 11 %

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

Nutrition Terms: Excellent source. A serving contains at least 25 % of the Daily Value (DV) (at least 50 % DV for vitamin C). Good source. A serving contains at least 15 % of the DV (at least 30 % DV for vitamin C). Provides. A serving contains at least 5 % of the DV. Very high fibre. A serving contains at least 6 grams of fibre. High fibre. A serving contains 4–5 grams of fibre.

10 % 2%

FRUITS Peak season: October–February. Buy and store: Choose firm apples that are free of bruises and gouges. They should have a fresh (not musty) smell. An American Cameo® sticker from the Cameo Apple Marketing Association signifies that an apple meets specific quality standards. Cameos have a thin skin, so handle with care to prevent bruising. Store in a plastic bag in the refrigerator away from strongsmelling foods, so that the apples don’t absorb those odours. Properly

stored apples have a shelf life of up to 6 weeks. Prep and cook: Crisp, versatile Cameos are excellent apples for eating out of hand, sliced for snacking, or diced in salads. They’re also excellent cooked, baked in pies or crisps, or baked whole. The dense ﬂesh holds its shape well under heat, but may need a few extra minutes of baking time. To keep cut apples from browning, dip into a solution of one part lemon juice and three parts water, or toss

with vitamin C-fortiﬁed 100 % apple juice. Goes with: Herbs, spices and ﬂavours: Almond, cinnamon, clove, honey, lemon, maple, nutmeg, vermouth. Foods: Blackberries, blue cheese, chestnuts, chicken, cranberries, ham, pecans, raisins, yogurt. Health highlights: No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

Cameo® Apple The crunchy, sweet-tart Cameo® apple is a native of Washington state. Introduced to supermarkets in 1998, it rapidly gained popularity. This red-striped apple with distinctive white speckles is a good choice for eating out of hand, cooking or baking.

Nutrition Facts Valeur nutritive Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Peak season: September–April. Buy and store: Choose ﬁrm apples that are free of bruises and gouges. Brown streaks, called scald, don’t affect the taste. The apples should have a fresh (not musty) smell. Store in a plastic bag in the refrigerator away from strongsmelling foods, so that the apples don’t absorb those odours. Properly stored apples have a shelf life of up to 6 weeks.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 19 g Fibre / Fibres 3 g Sugars / Sucres 14 g

6% 11 %

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Prep and cook: The Cortland’s snow-white ﬂesh resists browning when cut, making it ideal for slicing and serving raw in salads, for fruit platters and as garnishes, as well as eating out of hand. Cortlands are also good baked in pies and cooked in sauces. Goes with: Herbs, spices and ﬂavours: Brown sugar, butterscotch, cinnamon, honey, nutmeg, rum, vanilla.

Foods: Bacon, celery, grapes, nuts, peanut butter, pears, pineapple, pork, raisins, yogurt. Health highlights: No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cortland Apple The Cortland apple, a descendant of the tart McIntosh, is sweeter than its forebear and has just a touch of tartness. This large apple has dark orange to red stripes on a green background, and is known for its tender, pure white ﬂesh.

Nutrition Facts Valeur nutritive Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round, starting in October. Buy and store: Choose ﬁrm apples that are free of bruises and gouges. Brown streaks, called scald, don’t affect the taste. The apples should have a fresh (not musty) smell. Store in a plastic bag in the refrigerator away from strongsmelling foods, so that the apples don’t absorb those odours. Properly stored apples have a shelf life of up to 6 weeks.

Crispin/Mutsu Apple Mutsu, the original name for this crisp, juicy apple, reflects its Japanese origin. Renamed Crispin for English-speaking markets in the late 1960s, it’s a large, yellowish-green apple with a pink blush. The flesh is firm, creamy and sweet.

Nutrition Facts Valeur nutritive Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 19 g Fibre / Fibres 3 g Sugars / Sucres 14 g

6% 11 %

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Prep and cook: Crispins are excellent eating, salad and cooking apples. They’re a good choice for applesauce and pie, and baked whole or as thick wedges. To keep cut apples from browning, dip into a solution of one part lemon juice and three parts water, or toss with vitamin C-fortiﬁed 100 % apple juice. Goes with: Herbs, spices and ﬂavours: Almond, black pepper, brown sugar, cinnamon, ginger, honey, nutmeg, sherry, vanilla.

Foods: Blackberries, currants, custard, nuts, pineapple, pork, sweet potatoes, turkey, yogurt. Health highlights: No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 19 g Fibre / Fibres 3 g Sugars / Sucres 14 g

6% 11 %

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

FRUITS

Empire Apple The Empire apple gets its name from the Empire State—a nickname for New York, where this cross between the Red Delicious and the McIntosh originated. All or most of the skin is dark red. The crunchy, sweet-tart Empire is a good all-purpose apple, and a good choice for snacks and lunchboxes.

Fuji Apple Fuji apples are one of the top-selling apples in the U.S. Developed in Japan in the 1930s, this apple variety has American parents: the Red Delicious and the Ralls Janet. Fujis are big, round and bi-coloured, usually red and green-to-yellow stripes. The ﬂesh is crisp, ﬁrm and very sweet, making them good snacking apples.

Gala Apple Gala apples originated in New Zealand as a hybrid of the British apple, Cox’s Orange Pippen apple crossed with the Red Delicious. One strain, the Royal Gala, received its name after Queen Elizabeth II declared her preference for it. The Gala is round, with creamy yellow skin with pink-orange stripes. This apple is crisp, juicy and very sweet, and has a fragrant aroma.

Peak season: Available fresh year-round, peaking in September. Buy and store: Choose ﬁrm apples that are free of bruises and gouges. Brown streaks, called scald, don’t affect the taste. The apples should have a fresh (not musty) smell. Store in a plastic bag in the refrigerator away from strongsmelling foods, so that the apples don’t absorb those odours. Properly stored apples have a shelf life of up to 6 weeks.

Nutrition Facts Valeur nutritive Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round, starting in September. Buy and store: Choose ﬁrm apples that are free of bruises and gouges. Brown streaks, called scald, don’t affect the taste. The apples should have a fresh (not musty) smell. Store in a plastic bag in the refrigerator away from strongsmelling foods, so that the apples don’t absorb those odours. Properly stored apples have a shelf life of up to 6 weeks.

Nutrition Facts Valeur nutritive Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round, peaking in July. Buy and store: Choose ﬁrm apples that are free of bruises and gouges. Brown streaks, called scald, don’t affect the taste. The apples should have a fresh (not musty) smell. Store in a plastic bag in the refrigerator away from strongsmelling foods, so that the apples don’t absorb those odours. Properly stored apples have a shelf life of up to 6 weeks.

Nutrition Facts Valeur nutritive Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Prep and cook: Empires are good for eating out of hand, in salads and as caramel apples, and a good choice for pies and pink applesauce. To keep cut apples from browning, dip into a solution of one part lemon juice and three parts water, or toss with vitamin C-fortiﬁed 100 % apple juice. Goes with: Herbs, spices and ﬂavours: Almond, caramel, chocolate, cinnamon, clove, honey, Kirsch, nutmeg, orange.

Foods: Brie, celery, onions, pistachios, pork, raisins, salmon, whole-grain breads. Health highlights: No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 19 g Fibre / Fibres 3 g Sugars / Sucres 14 g

6% 11 %

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Prep and cook: Fujis are excellent for eating out of hand and in salads, and are a good choice for pies and applesauce. To keep cut apples from browning, dip into a solution of one part lemon juice and three parts water, or toss with vitamin C-fortiﬁed 100 % apple juice. Goes with: Herbs, spices and ﬂavours: Caramel, cinnamon, clove, honey, Madeira, nutmeg, rosemary.

Foods: Cabbage, cheese, chestnuts, ham, onions, pears, pecans, pork, walnuts, winter squash. Health highlights: No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 19 g Fibre / Fibres 3 g Sugars / Sucres 14 g

6% 11 %

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Prep and cook: Gala apples are best eaten raw, either out of hand, or in salads or fruit platters. To keep cut apples from browning, dip into a solution of one part lemon juice and three parts water, or toss with vitamin C-fortiﬁed 100 % apple juice. Goes with: Herbs, spices and ﬂavours: Black pepper, cinnamon, maple, nutmeg, orange, rum, vanilla.

Foods: Blackberries, cabbage, Cheddar, chicken, dates, onions, peanut butter, pears, salmon, winter squash. Health highlights: No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 19 g Fibre / Fibres 3 g Sugars / Sucres 14 g

6% 11 %

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

FRUITS Peak season: Available year-round, peaking in September. Buy and store: Choose ﬁrm apples that are free of bruises and gouges. Brown streaks, called scald, don’t affect the taste. The apples should have a fresh (not musty) smell. Store in a plastic bag in the refrigerator away from strongsmelling foods, so that the apples don’t absorb those odours. Properly stored apples have a shelf life of up to 6 weeks.

Prep and cook: The Golden Delicious apple is good for eating out of hand, and for baking, sauces and cider. Its thin, tender skin doesn’t require peeling, and its pale ﬂesh resists browning, making this apple a good choice for salads. In addition, it keeps its shape when cooked, making it a good choice for pies and open tarts—and because of its sweetness, requires less added sugar. However, the Golden Delicious is a poor choice for applesauce.

Goes with: Herbs, spices and ﬂavours: Allspice, caramel, cinnamon, cognac, cream, ginger, lemon, nutmeg, vinegar. Foods: Almonds, blue cheese, chestnuts, cranberries, oatmeal, pecans, pork, sauerkraut. Health highlights: No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

Golden Delicious Apple The versatile and popular Golden Delicious apple was discovered in West Virginia in 1890. It has a pale yellow skin, sometimes with a pale red blush, and crisp, pale flesh. This all-purpose apple has a sweet, mellow, flowery flavour, and is moderately juicy.

Granny Smith Apple Granny Smith apples were discovered in Australia in 1868 by “Granny” Anne Smith. The Granny Smith wasn’t introduced to the U.S. until the 1950s, when the apples were imported from New Zealand and South Africa. This multi-use apple has bright green freckled skin and firm flesh with tart, full-bodied flavour and crisp texture.

Honeycrisp Apple Ap pple The Honeycrisp apple is named for its mild, honey-like ﬂavour. Introduced by the University of Minnesota in 1991, it has a distinctive mottled red skin over a yellow background. The juicy ﬂesh is coarse-textured and very crisp, even “explosive,” making the Honeycrisp increasingly popular as an eating apple.

Nutrition Facts Valeur nutritive Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round, starting in August. Buy and store: Choose ﬁrm apples that are free of bruises and gouges. Brown streaks, called scald, don’t affect the taste. The apples should have a fresh (not musty) smell. Store in a plastic bag in the refrigerator away from strongsmelling foods, so that the apples don’t absorb those odours. Properly stored apples have a shelf life of up to 6 weeks.

Nutrition Facts Valeur nutritive Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Peak season: September– February. Buy and store: Choose ﬁrm apples that are free of bruises and gouges. Brown streaks, called scald, don’t affect the taste. The apples should have a fresh (not musty) smell. Store in a plastic bag in the refrigerator away from strongsmelling foods, so that the apples don’t absorb those odours. Properly stored apples have a shelf life of up to 6 weeks.

Nutrition Facts Valeur nutritive Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 19 g Fibre / Fibres 3 g Sugars / Sucres 14 g

6% 11 %

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Prep and cook: The Granny Smith is excellent for eating out of hand for its tart flavour and crisp texture. It’s also an excellent cooking apple, and is often specified in pie recipes because it holds its shape and flavour when cooked. To keep cut apples from browning, dip into a solution of one part lemon juice and three parts water, or toss with vitamin C-fortified 100 % apple juice.

Goes with: Herbs, spices and ﬂavours: Allspice, brown sugar, Calvados, cinnamon, lemon, molasses, orange, vermouth. Foods: Blue cheese, cabbage, chestnuts, cranberries, cream, pears, squash, turkey, walnuts. Health highlights: No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 19 g Fibre / Fibres 3 g Sugars / Sucres 14 g

6% 11 %

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Prep and cook: Honeycrisps are good for eating out of hand, slicing for snacks or fruit platters, or dicing for salads. Honeycrisps are also a good choice for applesauce. To keep cut apples from browning, dip into a solution of one part lemon juice and three parts water, or toss with vitamin C-fortiﬁed 100 % apple juice. Goes with: Herbs, spices and ﬂavours: Cinnamon, clove, ginger, honey, nutmeg, orange, sherry, vanilla.

Foods: Cream cheese, currants, graham crackers, ham, onions, peanut butter, pine nuts, prunes, sausage, yogurt. Health highlights: No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 19 g Fibre / Fibres 3 g Sugars / Sucres 14 g

6% 11 %

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

FRUITS

Idared Apple The Idared, a native of Idaho, is a descendant of the Jonathan apple. This multi-purpose apple has a tangy flavour like the Jonathan but is noticeably larger. The Idared’s skin is burgundy red over a green background. The flesh is firm and holds its shape well when cooked, making this an excellent baking apple.

Peak season: September–June. Buy and store: Choose ﬁrm apples that are free of bruises and gouges. Brown streaks, called scald, don’t affect the taste. The apples should have a fresh (not musty) smell. Store in a plastic bag in the refrigerator away from strongsmelling foods, so that the apples don’t absorb those odours. Properly stored apples have a shelf life of up to 6 weeks.

Nutrition Facts Valeur nutritive Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose ﬁrm apples that are free of bruises and gouges. Brown streaks, called scald, don’t affect the taste. The apples should have a fresh (not musty) smell. Store in a plastic bag in the refrigerator away from strongsmelling foods, so that the apples don’t absorb those odours. Properly stored apples have a shelf life of up to 6 weeks.

Prep and cook: Idareds are good for eating out of hand or slicing for snacks and fruit platters, and for baking and cooking. The ﬂesh sometimes has a rosy tinge that makes pink applesauce. To heighten the colour, cook cored and quartered apples with the skins on, then pass them through a food mill. Idareds are also well-suited to pies, tarts and baked apples. To keep cut apples from browning, dip into a solution of one part lemon juice

and three parts water, or toss with vitamin C-fortiﬁed 100 % apple juice. Goes with: Herbs, spices and ﬂavours: Almond, black pepper, brown sugar, ginger, horseradish, maple, nutmeg, red wine, vanilla. Foods: Bacon, dates, feta, oatmeal, onions, pears, raisins, salmon, sweet potatoes, walnuts. Health highlights: No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 19 g Fibre / Fibres 3 g Sugars / Sucres 14 g

6% 11 %

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Prep and cook: The Jazz apple is good for eating out of hand, sliced or cut for salads, and baking. To keep cut apples from browning, dip into a solution of one part lemon juice and three parts water, or toss with vitamin C-fortiﬁed 100 % apple juice. Goes with: Herbs, spices and ﬂavours: Allspice, brandy, caramel, cinnamon, clove, honey, lemon, maple, nutmeg, sherry, vanilla.

Foods: Blackberries, chicken, custard, dates, multi-grain crackers, peanuts, pears, pork, squash. Health highlights: No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

Jazz™ Apple The Jazz™ apple, a recent variety from New Zealand, is a cross between a tangy Braeburn and a sweet Royal Gala. This bright red, round apple with subtle yellow under-striping is a snacking and cooking apple with a sweet-tart ﬂavour and crunchy, effervescent texture.

Nutrition Facts Valeur nutritive Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Peak season: October–July. Buy and store: Choose ﬁrm apples that are free of bruises and gouges. Brown streaks, called scald, don’t affect the taste. The apples should have a fresh (not musty) smell. Store in a plastic bag in the refrigerator away from strongsmelling foods, so that the apples don’t absorb those odours. Properly stored apples have a shelf life of up to 6 weeks.

Jonagold Apple The Jonagold is a cross between the Jonathan and the Golden Delicious. The skin is yellow-green with a red-orange blush, and the ﬂesh is almost yellow. This crisp, juicy apple has a honey-sweet ﬂavour with a hint of tartness. It’s a versatile apple that’s a favourite of apple connoisseurs.

Nutrition Facts Valeur nutritive Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 19 g Fibre / Fibres 3 g Sugars / Sucres 14 g

6% 11 %

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Prep and cook: Jonagolds are excellent for eating out of hand and for cooking. They’re a good choice for snacks, salads, sauces, sautées and pies. To keep cut apples from browning, dip into a solution of one part lemon juice and three parts water, or toss with vitamin C-fortiﬁed 100 % apple juice. Goes with: Herbs, spices and ﬂavours: Almond, black pepper, butterscotch, cinnamon, honey, lemon, maple, rum.

Foods: Cabbage, celery, onions, pecans, prunes, sausage, sour cream, sweet potatoes, turkey. Health highlights: No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 19 g Fibre / Fibres 3 g Sugars / Sucres 14 g

6% 11 %

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

FRUITS Peak season: September–April. Buy and store: Choose ﬁrm apples that are free of bruises and gouges. Brown streaks, called scald, don’t affect the taste. The apples should have a fresh (not musty) smell. Store in a plastic bag in the refrigerator away from strongsmelling foods, so that the apples don’t absorb those odours. Properly stored apples have a shelf life of up to 6 weeks.

Prep and cook: Jonathans are excellent for eating out of hand and for cooking. Crisp and round, they’re a good choice for lunchboxes and for candy apples. The firm texture of the flesh is well-suited to pies, and the sweet-tart flavour works well in applesauce and apple butter. Jonathans blend well with sweeter varieties such as Golden Delicious and Fuji. To keep cut apples from browning, dip into a solution of one part lemon juice and three

parts water, or toss with vitamin C-fortiﬁed 100 % apple juice. Goes with: Herbs, spices and ﬂavours: Brown sugar, cinnamon, clove, honey, nutmeg, orange, sherry, vanilla. Foods: Apricots, blackberries, Brie, celery, dates, ham, pecans, quince, raisins, sausage, squash. Health highlights: No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

Jonathan Apple The Jonathan, a classic American apple, was discovered in New York in 1826, and is still popular today. This crimson apple with occasional touches of green has a hint of spiciness that blends well with other apple varieties in sauces and cider.

McIntosh cIntosh Apple The McIntosh, a longtime favourite of apple lovers, was discovered as a chance seedling in 1811 by John McIntosh. Perhaps nothing evokes autumn better than the McIntosh, even today. With its deep red tinged with green colouring, aromatic fragrance and lightly tart ﬂavour, this juicy, tangy apple is a good choice for snacking, sauces and pies.

Northern Spy Apple Th N The Northern th SSpy was di discovered d iin about b t 1800 as a chance seedling in an orchard in East Bloomfield, N.Y. Also known as Red Northern Spy and Red Spy, this flavourful apple usually has a red skin streaked with yellow. The flesh is juicy and quite crisp, and its sweet flavour has a pleasing tartness and acidity, making the Northern Spy a favourite among bakers.

Nutrition Facts Valeur nutritive Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Peak season: September–May. Buy and store: Choose ﬁrm apples that are free of bruises and gouges. Brown streaks, called scald, don’t affect the taste. The apples should have a fresh (not musty) smell. Store in a plastic bag in the refrigerator away from strongsmelling foods, so that the apples don’t absorb those odours. Properly stored apples have a shelf life of up to 6 weeks.

Nutrition Facts Valeur nutritive Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Peak season: Late September– October; available in limited areas. Buy and store: The Northern Spy is a hard apple that stores well. Choose ﬁrm apples that are free of bruises and gouges. Brown streaks, called scald, don’t affect the taste. The apples should have a fresh (not musty) smell. Store in a plastic bag in the refrigerator away from strong-smelling foods, so that the apples don’t absorb those odours.

Nutrition Facts Valeur nutritive Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 19 g Fibre / Fibres 3 g Sugars / Sucres 14 g

6% 11 %

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Prep and cook: McIntosh apples are excellent for eating out of hand, diced in salads, or cooking in sauces. They can be used for baking, but because the tender ﬂesh cooks down quite a bit, cut into thick slices or add a thickener to pies. To keep cut apples from browning, dip into a solution of one part lemon juice and three parts water, or toss with vitamin C-fortiﬁed 100 % apple juice.

Goes with: Herbs, spices and ﬂavours: Caramel, clove, coriander, honey, lemon, maple, nutmeg, sherry. Foods: Bacon, celery, Cheddar, chocolate, cranberries, oatmeal, pears, pork, squash, walnuts. Health highlights: No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 19 g Fibre / Fibres 3 g Sugars / Sucres 14 g

6% 11 %

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Properly stored apples have a shelf life of up to 6 weeks. Prep and cook: The Northern Spy is excellent in pies and other desserts, and is also used for cider. To keep cut apples from browning, dip into a solution of one part lemon juice and three parts water, or toss with vitamin C-fortiﬁed 100 % apple juice. Goes with: Herbs, spices and ﬂavours: Allspice, black pepper,

brandy, caramel, cinnamon, lemon, molasses, vanilla. Foods: Almonds, blue cheese, cabbage, custard, ham, hazelnuts, pears, sweet potatoes. Health highlights: No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 19 g Fibre / Fibres 3 g Sugars / Sucres 14 g

6% 11 %

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

FRUITS

Pink Lady® Apple The aptly named Pink Lady®, also known as Cripps Pink, comes from western Australia, where it was developed by crossing Golden Delicious and Lady Williams apples. The Pink Lady has a pink skin and very white firm, crisp flesh. Its sweet-tart flavour makes it outstanding for eating fresh or baking.

Red Delicious Apple The Red Delicious apple is probably the best-known eating apple. The Western Red Delicious is a large, heart-shaped solid red or striped red apple with ﬁve knobs on the bottom. The Eastern variety is rounder than the Western. Red Delicious apples have yellow ﬂesh and a crisp texture. They are mildly sweet and juicy.

Rome Beauty Apple The Rome Beauty is a big, round, bright red apple streaked with yellow. The name comes from Rome, Ohio, where this apple was discovered. The Rome’s ﬂavour ranges from sweet to mildly tart. It is an excellent cooking and baking apple, and is sometimes called the “baker’s buddy.”

Peak season: October–August. Buy and store: Choose ﬁrm apples that are free of bruises and gouges. Brown streaks, called scald, don’t affect the taste. The apples should have a fresh (not musty) smell. Store in a plastic bag in the refrigerator away from strongsmelling foods, so that the apples don’t absorb those odours. Properly stored apples have a shelf life of up to 6 weeks.

Nutrition Facts Valeur nutritive Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Prep and cook: The Pink Lady is very good for eating out of hand, or in salads, pies and sauces. Because its flesh resists browning, it’s a good choice for fruit platters. Its pink colour, crisp texture and sweet-tart flavour make the Pink Lady the ultimate dessert-quality eating apple—simply core, slice and serve. Goes with: Herbs, spices and flavours: Almond, brown sugar, cinnamon, clove, lemon, maple, rosemary, vermouth.

Foods: Blackberries, currants, goat cheese, oranges, peanut butter, pears, sausage, squash. Health highlights: No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 19 g Fibre / Fibres 3 g Sugars / Sucres 14 g

6% 11 %

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Prep and cook: The Red Delicious is a favourite snacking apple to eat out of hand, or to add to salads. It is not well-suited to cooking or baking, as it becomes mushy when cooked. To keep cut apples from browning, dip into a solution of one part lemon juice and three parts water, or toss with vitamin C-fortiﬁed 100 % apple juice. Goes with: Herbs, spices and ﬂavours: Brown sugar, butterscotch, cinnamon, cognac,

honey, maple, nutmeg, orange, vermouth. Foods: Bacon, celery, Cheddar, multi-grain crackers, peanut butter, raisins, walnuts. Health highlights: No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 19 g Fibre / Fibres 3 g Sugars / Sucres 14 g

6% 11 %

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Prep and cook: This renowned cooking apple is a good choice for pies, applesauce and baking whole because its flavour intensifies when cooked. It’s also well-suited to eating out of hand. To keep cut apples from browning, dip into a solution of one part lemon juice and three parts water, or toss with vitamin C-fortified 100 % apple juice.

Goes with: Herbs, spices and ﬂavours: Allspice, caramel, cinnamon, coriander, lemon, Madeira, nutmeg, vinegar. Foods: Blue cheese, chicken, cranberries, ham, onions, pecans, sour cream, sweet potatoes. Health highlights: No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 19 g Fibre / Fibres 3 g Sugars / Sucres 14 g

6% 11 %

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

FRUITS Peak season: October–August. Buy and store: Choose ﬁrm apples that are free of bruises and gouges. Brown streaks, called scald, don’t affect the taste. The apples should have a fresh (not musty) smell. Store in a plastic bag in the refrigerator away from strongsmelling foods, so that the apples don’t absorb those odours. Properly stored apples have a shelf life of up to 6 weeks.

Prep and cook: The ﬂavourful, all-purpose Winsesap works well for eating out of hand and in salads, and cooked in sauces and pies. With its sweet-spicy taste, the Winesap is also a favourite for cider. To keep cut apples from browning, dip into a solution of one part lemon juice and three parts water, or toss with vitamin C-fortiﬁed 100 % apple juice.

Goes with: Herbs, spices and ﬂavours: Brown sugar, chocolate, cinnamon, ginger, maple, orange, sherry. Foods: Cheddar, currants, ham, onions, peanuts, pears, pork, squash, whole-grain bread. Health highlights: No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

Winesap Apple The Winesap apple gets its name from its spicy, tangy flavour reminiscent of wine. Winesaps are all-purpose apples with deep red skin, and flesh that’s firm, crisp and juicy. Its flavour makes it a top choice for cider.

Nutrition Facts Valeur nutritive Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Peak season: May–August (North American apricots); February–March (South American apricots). Buy and store: Choose plump, fairly ﬁrm (but not hard) apricots with uniform colour. Avoid any that are shrivelled, bruised or green. Store at room temperature until soft-ripe. To speed ripening, place in a paper bag with an apple. Once ripe, refrigerate in a plastic bag for up to 5 days.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 19 g Fibre / Fibres 3 g Sugars / Sucres 14 g

6% 11 %

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Prep and cook: Apricots can be eaten out of hand. Slice in half; the pit will fall out easily. They can be stewed or poached for fruit compotes and sauces, and baked in tarts. Chopped apricots can be added to batter for breads, muffins, pancakes and coffee cakes. To grill, place apricot halves on skewers, brush with honey, and grill until semi-soft. To broil, place apricot halves skin side down on a baking sheet and broil for 7 to 10 minutes.

Goes with: Herbs, spices and ﬂavours: Brandy, caramel, cinnamon, cream, ginger, lemon, orange, vanilla. Foods: Almonds, Camembert, chicken, lamb, pork, raspberries, rice, Roquefort, yogurt. Health highlights: No fat, cholesterol or sodium. Good source of vitamin A. Provides vitamins C and E and potassium.

Amount / Teneur

Apricot Apricots originated in China more than 4,000 years ago. Today, more than 95 % of U.S. apricots are grown in northern California. A relative of the peach, apricots have a sweet-tart ﬂavour and orange-yellow to orange skin.

Avocado, Florida Florida avocados have smooth green skin. Nicknamed “alligator pear,” varieties include Booth, Lula and Taylor. The ﬂesh is yellow-green to yellow, with a creamy texture and nutty ﬂavour. Compared to Hass (California) avocados, Florida avocados are usually larger and less oily.

Nutrition Facts Valeur nutritive Per 3 apricots, raw (105 g) par 3 abricots, cru (105 g) Calories 50 * DV = daily value VQ = valeur quotidienne

Peak season: Late May–March. Buy and store: For immediate use, choose slightly ﬁrm avocados that yield to gentle pressure. For later use, choose ﬁrm avocados, and store at room temperature until ripe. To speed up ripening, place in a paper bag with an apple. Once ripe, refrigerate up to 3 days. Prep and cook: Cut lengthwise around the seed, and twist the halves to separate. Remove the

Nutrition Facts Valeur nutritive Per ½ avocado (152 g) par demi-avocat (152 g) Calories 180 * DV = daily value VQ = valeur quotidienne

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 12 g Fibre / Fibres 2 g Sugars / Sucres 10 g

4% 8%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

20 % 2%

Vitamin C / Vitamine C Iron / Fer

20 % 2%

seed. Scoop out the flesh with a spoon or peel the skin with a knife, starting at the small end. The flesh discolours quickly, so use immediately, or sprinkle with lemon or lime juice. Avocado halves can be filled with chicken, shrimp or tuna salad, mashed for guacamole or spreads, diced for salads, and sliced for sandwiches or garnishes. Goes with: Herbs, spices and flavours: Cilantro, cumin, garlic,

lemongrass, lime, mint, sea salt, vinaigrette. Foods: Chicken, eggs, grapefruit, lettuce, mangoes, oranges, red onions, shrimp, smoked ﬁsh, tomatillos. Health highlights: Contains monounsaturated fat. No cholesterol or sodium. Excellent source of folate. Good source of vitamin C and potassium. Provides vitamin B6. Very high in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 15 g

24 %

Saturated / saturés 3 g + Trans / trans 0 g

15 %

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 12 g Fibre / Fibres 9 g Sugars / Sucres 4 g

4% 34 %

Protein / Protéines 3 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 2%

Vitamin C / Vitamine C Iron / Fer

45 % 2%

FRUITS

Avocado, Hass Hass avocados are the most popular avocado in the U.S. The mother tree from which all Hass avocados descend grew in La Habra Heights, California, until 2002. The Hass is known for its pebbly skin, which turns from green to purplish black when ripe. The creamy, pale green ﬂesh has a rich, nutty ﬂavour.

Peak season: Available year-round. Buy and store: For immediate use, choose slightly ﬁrm avocados that yield to gentle pressure. For later use, choose ﬁrm avocados and store at room temperature until ripe. To speed ripening, place in a paper bag with an apple. Once ripe, refrigerate up to 3 days. Prep and cook: Cut lengthwise around the seed, and twist the halves to separate. Remove the

Nutrition Facts Valeur nutritive Per ½ avocado (87 g) par demi-avocat (87 g) Calories 140 * DV = daily value VQ = valeur quotidienne

seed. Scoop out the flesh with a spoon or peel the skin with a knife, starting at the small end. The flesh discolours quickly, so use immediately, or sprinkle with lemon or lime juice. Avocados halves can be filled with chicken, shrimp or tuna salad, mashed for guacamole or spreads, diced for salads, and sliced for sandwiches or garnishes. Goes with: Herbs, spices and flavours: Balsamic vinegar, cilantro, cumin, lime, parsley, pineapple, salt.

Foods: Beef, chiles, crab, eggs, grapefruit, mangoes, oranges, red onions, shrimp, smoked salmon, tomatoes. Health highlights: Contains monounsaturated fat. No cholesterol. Low sodium. Excellent source of vitamin K and folate. Good source of vitamins B6 and E. Provides vitamin C and potassium. Very high in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 13 g

21 %

Saturated / saturés 2 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 7 g Fibre / Fibres 6 g Sugars / Sucres 0 g

2% 24 %

Protein / Protéines 2 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

15 % 4%

Bananas are sweet, portable and versatile, and a year-round favourite (they’re a top-selling fruit in the U.S.). Depending on the variety, they have a yellow, red, purple or speckled peel, and can be as long as 12 inches or as small as 3 inches. A tropical fruit, bananas are harvested green: they’re one of the few fruits whose ﬂavour gets better when they ripen off the plant. A favourite at breakfast, in lunchboxes, as snacks, in baked goods and more, bananas are also used cooked, especially in Latin American and Asian dishes. And bananas are a healthy choice: they’re low in fat, cholesterol-free, and contain vitamin C, potassium and ﬁbre. So much goodness in one tasty, satisfying package. 15

FRUITS Peak season: Available year-round. Buy and store: Choose firm bananas that are free of bruises with no splits in the peel. Solid green Burro bananas are unripe. Burros ripen faster than other varieties. Once ripe, they keep at room temperature up to 2 days. To slow ripening, place bananas in the refrigerator. The peel may darken, but the flesh will be fine.

Prep and cook: Burros are good for eating out of hand, or sliced for cereal, fruit salads, smoothies and desserts. Mashed, they can be used in quick breads, muffins and cakes. They can be dried for banana chips. Goes with: Herbs, spices and ﬂavours: Allspice, almond, brandy, brown sugar, cinnamon, lime, pineapple.

Foods: Bacon, blueberries, coconut, oranges, pecans, strawberries, walnuts, yogurt. Health highlights: No fat, cholesterol or sodium. Good source of vitamin B6. Provides vitamin C and potassium.

Amount / Teneur

Burro Banana Burro bananas, also known as Orinoco, horse, hog or chunky bananas, are a thick, short variety about 6 inches long. When ripe, the yellow skin is speckled with dark spots and the ﬂesh is creamy white or yellow. The ﬂavour is a mix of banana and lemon.

Nutrition Facts Valeur nutritive Per 1 small banana (101 g) par banane de petite taille (101 g) Calories 90 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose firm bananas that are free of bruises with no splits in the peel. Solid green or partially green Cavendish bananas are unripe. Store at room temperature until ripe. Once ripe, they keep at room temperature up to 2 days, and may be refrigerated up to 5 days. The peel will darken, but the flesh will be fine.

Cavendish Banana Cavendish bananas are the most familiar and widely available variety to North Americans. The versatile Cavendish is 6 to 10 inches long, and tastes best when its yellow peel is speckled with dark spots.

Manzano Banana Manzano bananas, also known as apple or ﬁnger bananas, are smaller and sweeter than the more common Cavendish variety. These pale yellow, short, plump bananas measure about 4 inches long. They have a distinctive sweet ﬂavour with a hint of strawberry and apple. Manzanos are a popular ingredient in Latin American, African and Asian dishes.

Nutrition Facts Valeur nutritive Per 1 medium banana (118 g) par banane de taille moyenne (118 g) Calories 110 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose ﬁrm bananas that are free of bruises with no splits in the peel. Solid or partially green Manzano bananas are unripe. Store at room temperature until the skin is completely black, indicating the banana is ripe. Once ripe, they can be refrigerated up to 5 days.

Nutrition Facts Valeur nutritive Per 1 extra small banana (81 g) par banane de très petite taille (81 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 23 g Fibre / Fibres 2 g Sugars / Sucres 12 g

8% 7%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

15 % 2%

Prep and cook: Cavendish bananas are good for eating out of hand, or sliced for cereal, fruit salads, smoothies and desserts. Mashed, they can be used in quick breads, muffins and cakes. Goes with: Herbs, spices and ﬂavours: Almond, brown sugar, chocolate, cinnamon, coconut, ginger, lime, orange.

Foods: Cereal, cherries, chocolate, ice cream, mangoes, peanuts, pineapple, pork, strawberries. Health highlights: No fat, cholesterol or sodium. Excellent source of vitamin B6. Good source of magnesium. Provides vitamin C, potassium, riboﬂavin and folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 27 g Fibre / Fibres 2 g Sugars / Sucres 14 g

9% 8%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

15 % 2%

Prep and cook: Manzanos are good for eating out of hand, or sliced for cereal, fruit salads, smoothies and desserts. Mashed, they can be used in quick breads, muffins and cakes, and are especially good for fritters. Goes with: Herbs, spices and ﬂavours: Almond, Armagnac, cardamom, chocolate, cinnamon, lemon, maple.

Foods: Blueberries, chicken, coconut, mangoes, oranges, papayas, pecans. Health highlights: No fat, cholesterol or sodium. Good source of vitamin B6. Provides vitamin C, folate, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 18 g Fibre / Fibres 1 g Sugars / Sucres 10 g

6% 6%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

FRUITS

Niño Banana Niño bananas, also known as baby or ladyfinger bananas, are smaller and sweeter than the more familiar Cavendish. Niños are usually no more than 3 inches long. When ripe, their yellow skin is speckled with dark spots, and their flesh is cream-coloured. Niños are popular in Latin American, African, Asian and Pacific Rim cuisines.

Peak season: Available year-round. Buy and store: Choose firm bananas that are free of bruises with no splits in the peel. Solid or partially green Niños are unripe. Store at room temperature to continue ripening. Once ripe, they can be refrigerated up to 5 days. The peel may darken, but the flesh will be fine.

Nutrition Facts Valeur nutritive Per 1 extra small banana (81 g) par banane de très petite taille (81 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose ﬁrm bananas that are free of bruises with no splits in the peel. If the peel is not a deep purplish shade, the bananas are unripe. Store at room temperature to continue ripening. Once ripe, they can be refrigerated up to 5 days.

Prep and cook: Niño bananas are good for eating out of hand, or sliced for fruit salads and as a topping for yogurt, pancakes and waffles. They’re also good for cooking and especially baking. Mashed, they can be used in quick breads, muffins and cakes. Goes with: Herbs, spices and ﬂavours: Allspice, cinnamon, coconut, honey, lemon, rum, vanilla.

Foods: Almonds, bacon, grapes, mangoes, oranges, seafood, strawberries, yogurt. Health highlights: No fat, cholesterol or sodium. Good source of vitamin B6. Provides vitamin C, folate, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 18 g Fibre / Fibres 1 g Sugars / Sucres 10 g

6% 6%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Prep and cook: Red bananas are good for eating out of hand, or sliced for fruit salad. They can also be sautéed. Because the texture is rather soft when ripe, they’re good mashed and used in breads, cakes and pies. Goes with: Herbs, spices and ﬂavours: Almond, brandy, cinnamon, coconut, ginger, lemon, mint.

Foods: Apricots, bacon, grapefruit, mangoes, oranges, papayas, pecans, seafood, yogurt. Health highlights: No fat, cholesterol or sodium. Good source of vitamin B6. Provides vitamin C and potassium.

Amount / Teneur

Red Banana Red bananas, also known as Cuban Red, Jamaican Red or Indio bananas, are stockier and sweeter than the more familiar Cavendish. When ripe, the peel is reddishpurple flecked with black spots. The flesh of these short, plump bananas is creamy white to light pink. Red bananas are sweet, with a hint of raspberry flavour.

Blackberries The largest of the wild berries, blackberries grow on bramble bushes with needle-sharp thorns. A blackberry is actually a cluster of individual seed-bearing sections called drupelets. Ranging from dark purple to black, blackberries are sweet and juicy. In general, the more intense the colour, the sweeter the taste.

Nutrition Facts Valeur nutritive Per 1 small banana (101 g) par petite banane (101 g) Calories 90 * DV = daily value VQ = valeur quotidienne

Peak season: June–July; available May–September. Buy and store: Choose ﬁrm, plump, mould-free blackberries in an unstained container. Avoid any that are dull or reddish. To store, remove berries from the packaging; do not wash. Discard any that are mouldy or crushed. Place a paper towel on a tray or baking sheet, and spread the berries in one layer on the paper towel. Cover with another paper towel, and cover with plastic

Nutrition Facts Valeur nutritive Per 125 mL (76 g) par 125 ml (76 g) Calories 35 * DV = daily value VQ = valeur quotidienne

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 23 g Fibre / Fibres 2 g Sugars / Sucres 12 g

8% 7%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

15 % 2%

wrap. Refrigerate up to 6 days. Or freeze them on a baking sheet, then transfer them to a freezer container. Store frozen up to 12 months. Prep and cook: Rinse, drain and pat the berries dry with paper towels just before using. Blackberries can be eaten out of hand, added to baked goods, smoothies or salads, or made into jams. Frozen berries don’t need to be thawed before baking.

Goes with: Herbs, spices and ﬂavours: Allspice, balsamic vinegar, cardamom, cinnamon, clove, cream, ginger, lemon, lime, nutmeg, vanilla. Foods: Apples, blueberries, peaches, pecans, raspberries, walnuts. Health highlights: Low in calories. No fat, cholesterol or sodium. Good source of vitamin K. Provides vitamin C. High in ﬁbre. .

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 7 g Fibre / Fibres 4 g Sugars / Sucres 4 g

2% 16 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 2%

Vitamin C / Vitamine C Iron / Fer

25 % 4%

FRUITS

Blueberries Blueberries are grown throughout the U.S., Canada and South America. The sweet, juicy, smooth-skinned berries are deep purple-blue to blue-black with a silvery sheen called bloom. Historians believe that a simple blueberry pudding called sautauthig was served at the ﬁrst Thanksgiving.

Boysenberries Boysenberries, a cross between the blackberry, raspberry and loganberry, were ﬁrst sold at Knott’s Berry Farm in California in the 1930s. Boysenberries look like large, reddish-purple raspberries. Their sweet-tart ﬂavour combines the best qualities of their three predecessors.

Cantaloupe The cantaloupe, or muskmelon, is said to be named for Cantalupo, a papal villa near Rome where the ﬁrst ones were probably grown. The rind has a raised, net-like covering, and the orange ﬂesh is sweet and juicy. The cantaloupe is in the same gourd family as squashes and cucumbers, but because of its sweetness is considered a fruit.

Peak season: June–August; available April–October (North American berries); November– March (South American berries). Buy and store: Choose ﬁrm, plump blueberries with a silvery frost. Avoid mouldy berries and stained containers. Reddish ones aren’t ripe, but can be used for cooking. Refrigerate unwashed blueberries, tightly covered, up to 10 days.

Nutrition Facts Valeur nutritive Per 125 mL (76 g) par 125 ml (76 g) Calories 35 * DV = daily value VQ = valeur quotidienne

Peak season: May–August. Buy and store: Choose plump, ﬁrm boysenberries that are uniform in colour. Avoid mouldy berries and those in stained containers. To store, remove berries from the packaging. Discard any that are mouldy or crushed. Blot unwashed berries with paper towels, and store in a single layer on a tray covered with paper towels. Refrigerate up to 7 days. Or freeze the berries on a tray or baking sheet, then transfer them to a freezer container. Store frozen up to 12 months.

Nutrition Facts Valeur nutritive Per 125 mL frozen, unsweetened (70 g) par 125 ml congelées, non sucrées (70 g) Calories 35 * DV = daily value VQ = valeur quotidienne

Peak season: June–August; often available year-round. Buy and store: Choose symmetrical cantaloupes that are heavy for their size and free of bruises. The background colour of ripe cantaloupes is slightly golden. The stem end gives to light pressure and is fragrant. Store whole cantaloupes at room temperature up to 7 days. Refrigerate cut melon up to 5 days. Prep and cook: Cantaloupes are usually eaten fresh. Slice in half and scrape out the seeds. The halves

Nutrition Facts Valeur nutritive Per 1 wedge, ¹/8 medium melon (178 g) par quartier, ¹/8 de melon de taille moyenne (178 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Prep and cook: Rinse, drain and pat the berries dry with paper towels just before using. Blueberries can be eaten out of hand, sprinkled on cereal, and added to fruit salads and smoothies. They can be cooked for sauces and purées, added to pancake batter, or baked in pies, muffins and cakes. Goes with: Herbs, spices and ﬂavours: Bourbon, brown sugar, cinnamon, cognac, cream, ginger,

honey, lemon, lime, maple, mint, nutmeg, thyme. Foods: Almonds, apples, apricots, bananas, Brie, blue cheese, chocolate, custard, peaches, pecans, pineapple, raspberries, yogurt. Health highlights: No fat, cholesterol or sodium. Good source of vitamin K. Provides vitamin C. High in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 7 g Fibre / Fibres 4 g Sugars / Sucres 4 g

2% 16 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 2%

Vitamin C / Vitamine C Iron / Fer

25 % 4%

Prep and cook: Rinse, drain and pat the berries dry with paper towels just before using. Boysenberries can be eaten out of hand, used to top cereal, ice cream or yogurt, and added to fruit salads, parfaits and smoothies. They can be cooked for sauces and purées, made into jams and syrups, baked in pies, muffins, cobblers and crisps, and added to pancake batter. Frozen berries don’t need to be thawed before baking.

Goes with: Herbs, spices and ﬂavours: Allspice, cardamom, Champagne, cinnamon, clove, cream, lemon, nutmeg, vanilla. Foods: Almonds, apples, blackberries, cereal, chocolate, peaches, pecans, raspberries, walnuts. Health highlights: Low in calories. No fat, cholesterol or sodium. Good source of folate. High in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 9 g Fibre / Fibres 4 g Sugars / Sucres 5 g

3% 15 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

4% 4%

can be eaten with a spoon, with or without a ﬁlling such as cottage cheese or sorbet. Halves can be cut into slices, cut into cubes, or scooped out with a melon baller. Use in salads, chilled fruit soups, salsas, smoothies and fruit-based drinks. Sliced cantaloupe can also be grilled. Goes with: Herbs, spices and ﬂavours: Basil, black pepper, Champagne, cilantro, coconut, ginger, honey, lime, mint, orange, port, salt, vanilla.

Foods: Berries, cherries, chicken, cottage cheese, cucumber, grapes, ice cream, mangoes, nectarines, nuts, peaches, prosciutto, seafood, sorbet, yogurt. Health highlights: Low fat and sodium. No cholesterol. Excellent source of vitamins A and C. Good source of vitamin K and folate. Provides vitamin E and magnesium. High in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0.5 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 16 g Fibre / Fibres 5 g Sugars / Sucres 12 g

5% 19 %

Protein / Protéines 2 g

Sodium / Sodium 15 mg

Vitamin A / Vitamine A Calcium / Calcium

35 % 2%

Vitamin C / Vitamine C Iron / Fer

90 % 4%

FRUITS

Carambola/Star Fruit The carambola is a tropical fruit 3 to 5 inches long with waxy, yellow skin and five distinct ribs running lengthwise. Originally from Sri Lanka and the Moluccas, the carambola is also known as star fruit because when cut crosswise, the slices have a unique star shape. The flesh is firm and juicy, and the light, refreshing flavour ranges from very sweet to slightly tart.

Peak season: July–February. Buy and store: Choose ﬁrm, shiny, even-coloured carambolas with wide ribs. Avoid fruit with narrow or shrivelled ribs. Unripe ones are light yellow with a touch of green along the ribs. Carambolas are delicate, so handle with care. Turn an unripe carambola often until it’s ripe. Once the fruit is yellow to golden with light brown ribs, it’s ready to use. Refrigerate in a plastic bag up to 7 days.

Nutrition Facts Valeur nutritive Per 1 medium fruit (89 g) par fruit de taille moyenne (89 g) Calories 30 * DV = daily value VQ = valeur quotidienne

Peak season: June–July; available May–October. Buy and store: Choose a casaba that’s uniformly yellow, and heavy for its size. Avoid unripe, rock-hard melons and overripe ones with lumps or soft spots. When ripe, the skin is bright yellow and the stem end is slightly soft. Store whole at room temperature until ripe, then refrigerate. Refrigerate cut melon, covered, 2 to 3 days.

Prep and cook: Carambolas can be eaten whole; the thin peel, seeds and core are edible. If the ribs are dark, peel with a vegetable peeler. Slice crosswise for an eye-catching garnish; a 3-inch fruit will yield 10 to 12 thin slices. Carambolas can be blended into fruit drinks or diced for fruit salad, chicken salad, and sweet-and-sour stir-fry. Carambola is an ingredient in chutneys, fruit salsas and fruit relishes. Mashed carambola can be added to quick breads and muffins.

Goes with: Herbs, spices and ﬂavours: Cilantro, cinnamon, clove, coconut, ginger, lemon, lemongrass, lime. Foods: Avocado, banana, chicken, crab, melon, milk, oranges, red bell peppers, shrimp. Health highlights: Low in calories. No fat, sodium or cholesterol. Excellent source of vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 6 g Fibre / Fibres 2 g Sugars / Sucres 4 g

2% 10 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

50 % 0%

Prep and cook: Casabas are typically eaten fresh. Cut in half and scrape out the seeds and strings. Halves can be cut into slices, cut into cubes, or scooped out with a melon baller. Use in salads, chilled fruit soups, smoothies or fruitbased cocktails. Serve slices plain, topped with sorbet or yogurt, or drizzled with fruit-ﬂavoured syrup or liqueur.

Goes with: Herbs, spices and ﬂavours: Coconut, ginger, honey, lemon, lime, mint, orange, pepper, port, salt, vanilla. Foods: Berries, cherries, chicken, cucumber, grapefruit, mangoes, nectarines, nuts, peaches, prosciutto, ricotta, seafood. Health highlights: Low in calories. No fat or cholesterol. Low sodium. Good source of vitamin C. Provides potassium.

Amount / Teneur

Casaba Melon The casaba is a large, round muskmelon native to Turkey. It has a furrowed golden-yellow rind, is pointed at the stem end, and typically weighs 4 to 7 pounds. The cream-coloured or pale green ﬂesh is mildly sweet and very juicy, with a taste reminiscent of cucumber.

Cherimoya Cherimoya, also known as the custard apple, is round, oval or heart-shaped with a scaly green exterior that resembles a pine cone. The ﬂesh is sweet and creamy white with large, black seeds. The ﬂavour is similar to a blend of pineapple, mango, papaya and vanilla.

Nutrition Facts Valeur nutritive Per 125 mL cubes (90 g) par 125 ml de cubes (90 g) Calories 25 * DV = daily value VQ = valeur quotidienne

Peak season: November–May. Buy and store: Choose ﬁrm, yellow-green to green cherimoyas that are heavy for their size and free of brown splotches. Ripen at room temperature until the fruit yields slightly when gently pressed. Once ripe, store tightly wrapped in the refrigerator up to 4 days. Prep and cook: Serve cherimoya well-chilled. Cut in half, remove the seeds, and scoop out the ﬂesh with

Nutrition Facts Valeur nutritive Per ½ cherimoya (156 g) par demi-chérimole (156 g) Calories 120 * DV = daily value VQ = valeur quotidienne

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 6 g Fibre / Fibres 1 g Sugars / Sucres 5 g

2% 3%

Protein / Protéines 1 g

Sodium / Sodium 10 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

35 % 2%

a spoon. Peeled, seeded cherimoya can be diced for salads and fruit salsas, or puréed for sorbets, ﬂans, smoothies and ice cream. Sliced cherimoya can also be baked. Goes with: Herbs, spices and ﬂavours: Cilantro, cinnamon, coconut, mint, vanilla. Foods: Bananas, jalapeños, mangoes, papayas, pineapple, strawberries.

Health highlights: Low fat and sodium. No saturated fat or cholesterol. Good source of vitamins B6 and C and folate. Provides thiamin, riboﬂavin and potassium. High in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 1 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 28 g Fibre / Fibres 4 g Sugars / Sucres 2 g

9% 14 %

Protein / Protéines 3 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

30 % 4%

FRUITS

Cherries, Bing Native to Eurasia, Bing cherries arrived in North America with the first English settlers. Among sweet cherries, Bing is king, outselling all other varieties in North America. These large, round cherries have a dark red skin that turns almost black when fully ripe. The purplered flesh is firm, juicy and intensely sweet.

Cherries, Rainier The Rainier cherry is a cross between two dark red cherries, the Bing and the Van. Rainiers are yellow with a red blush. The firm yellow flesh is finely textured, with a colourless juice. Rainiers are noted for their large size, delicate flavour and exceptional sweetness.

Coconut The coconut is the fruit of a coconut palm tree. Multi-layered, it has a hard greenish outer shell (usually removed before export); a hairy, tan husk; a tough brown membrane; creamy white meat; and liquid in the centre. Cracking a coconut takes effort, but the sweet, moist coconut meat is worth the effort.

Peak season: May–August. Buy and store: Choose plump, bright cherries with green stems. Avoid cherries that are undersized, soft or shrivelled. If the stem or the skin around the stem is brown, the cherries are not fresh. Store cherries unwashed in the refrigerator up to 7 days either loosely packed in a plastic bag, or in one layer in a baking pan covered with plastic wrap. Cherries can be frozen, with or without the pit, up to 12 months.

Nutrition Facts Valeur nutritive Per 10 cherries, sweet, raw (68 g) par 10 cerises, sucrées, crues (68 g) Calories 45 * DV = daily value VQ = valeur quotidienne

Peak season: June–August. Buy and store: Choose ﬁrm, plump, shiny Rainier cherries with green stems attached. Avoid any that are undersized, soft or shrivelled. Cherries are highly perishable, so use soon after purchase. Store cherries unwashed in the refrigerator up to 7 days, either loosely packed in a plastic bag, or in one layer in a baking pan covered with plastic wrap. Cherries can be frozen, with or without the

Nutrition Facts Valeur nutritive Per 10 cherries, sweet, raw (68 g) par 10 cerises, sucrées, crues (68 g) Calories 45 * DV = daily value VQ = valeur quotidienne

Peak season: September–January; available year-round. Buy and store: Choose a coconut that’s heavy for its size, then shake it: you should hear liquid sloshing inside. If the husk is removed, check the three soft spots (“eyes”) on the shell: they should not be mouldy or wet. Store whole coconuts in the refrigerator up to several weeks. Refrigerate ﬁrm chunks of coconut meat in an airtight container up to 10 days, and grated coconut up

Nutrition Facts Valeur nutritive Per 125 mL shredded, raw (69 g) par 125 ml de noix de coco râpée, crue (69 g) Calories 240 * DV = daily value VQ = valeur quotidienne

Rinse and dry the cherries, place in a plastic freezer bag, and press out excess air from bag before sealing. Prep and cook: Wash cherries just before use. To remove the pit, use a cherry pitter or the tip of a vegetable peeler. Bing cherries are excellent for eating out of hand, and in fruit salads and green salads. They can be baked in pies, fresh fruit tarts, cakes, cookies and cupcakes, and cooked in sauces for poultry, meats and desserts. Poach

cherries as a topping for waffles, yogurt and ice cream. Goes with: Herbs, spices and ﬂavours: Almond, brandy, chocolate, cinnamon, cloves, cream, honey, lemon, vanilla. Foods: Blue cheese, chicken, duck, melon, nectarines, nuts, oranges, peaches, pineapple, pork. Health highlights: No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 11 g Fibre / Fibres 1 g Sugars / Sucres 9 g

4% 6%

Protein / Protéines <1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

8% 2%

pit, up to 12 months. Rinse and dry the cherries and place in a plastic freezer bag. Remove excess air from bag before sealing. Prep and cook: Wash just before use. To remove the pit, use a cherry pitter or the tip of a vegetable peeler. Rainiers can be eaten out of hand and in salads. They can be baked in fresh fruit tarts and other baked goods, and cooked in fruit compotes, dessert sauces, and as a topping for yogurt, pudding

and waffles. Because this cherry is so sweet, the amount of sugar in recipes can be reduced. Goes with: Herbs, spices and ﬂavours: Almond, brandy, chocolate, cinnamon, cloves, lemon, vanilla. Foods: Blue cheese, ham, melon, nectarines, peaches, pineapple, pork. Health highlights: No fat, cholesterol or sodium. Provides vitamin C. Amount / Teneur

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 11 g Fibre / Fibres 1 g Sugars / Sucres 9 g

4% 6%

Protein / Protéines <1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

8% 2%

to 4 days. Refrigerate soft coconut meat and milk for use within 1 day. Prep and cook: To open a coconut, pierce the eyes and drain the liquid. Place the coconut in a 350˚F oven for 15 minutes. Let cool slightly, then wrap in a towel and crack with a hammer. Pull the meat away from the shell. One medium coconut yields 3 to 4 cups grated coconut. To toast grated coconut, spread it on a cookie sheet and bake 2 hours at 200˚F, stirring occasionally.

Goes with: Herbs, spices and ﬂavours: Almond, chocolate, cream, curry powder, ginger, honey, lemon, lemongrass, lime, rum. Foods: Bananas, carrots, nuts, oats, oranges, peaches, pineapple, pumpkin, shrimp, winter squash. Health highlights: High in saturated fat. Low sodium, and no cholesterol. Provides iron and potassium. Very high in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 23 g

35 %

Saturated / saturés 20 g + Trans / trans 0 g

102 %

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 10 g Fibre / Fibres 6 g Sugars / Sucres 4 g

3% 25 %

Protein / Protéines 2 g

Sodium / Sodium 15 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

4% 10 %

FRUITS

Cranberries Cranberries were named “craneberries” by the Pilgrims, who thought the vines looked like the head of a crane (the “e” was eventually lost). Today, more than 110,000 metric tons of cranberries are produced in the U.S. each year. Grown in bogs, these ﬁrm, scarlet berries are distinctively tart.

Crenshaw Melon The Crenshaw, thought to be a cross between a casaba and a cantaloupe (or Persian melon), is considered by some to be the sweetest, most succulent melon in the world. This large melon is pointed at the stem end and can weigh 5 to 10 pounds. It has a thick, slightly ribbed rind that changes from dark green to golden green as it ripens. The ﬂesh is pinkishorange with a sweet, spicy ﬂavour.

Currants (Red, Black, White) Currants are tiny berries related to the gooseberry. They grow in little clusters that look like grapes, but the taste is very tart. Red and white currants are grown in the U.S. Black currants are grown in Europe. (Don’t confuse these fresh berries with dried currants, which look like miniature raisins but are actually dried Zante grapes.)

Peak season: October–November; available September–December. Buy and store: Cranberries are usually sold in 12-ounce plastic bags. Choose bags of shiny, plump red berries. Refrigerate in a tightly sealed plastic bag up to 2 months or freeze up to 12 months. Prep and cook: Do not thaw frozen berries before cooking. Rinse thoroughly. Discard any berries that

Nutrition Facts Valeur nutritive Per 125 mL, raw (58 g) par 125 ml, crues (58 g) Calories 25 * DV = daily value VQ = valeur quotidienne

Peak season: August–September; available July–October. Buy and store: Choose Crenshaws with golden-green rinds. Avoid unripe, rock-hard melons and overripe ones with lumps or soft spots. When ripe, the melon gives off a spicy fragrance and the stem end is slightly soft. Store whole melons at room temperature until ripe. Refrigerate cut melon, covered, up to 5 days.

Nutrition Facts Valeur nutritive Per 125 mL cubes, raw (85 g) par 125 ml de cubes, cru (85 g) Calories 30 * DV = daily value VQ = valeur quotidienne

Peak season: July–August. Buy and store: To use fresh, choose ﬁrm, dry, brightly coloured currants in an unstained container. Paler berries are suitable for jams and jellies. Avoid currants that are mouldy, misshapen, or detached from their stems. To store, place unwashed berries on a paper towel in clusters, and refrigerate up to 7 days. To freeze, place unwashed berries on a cookie sheet, then transfer the frozen

Nutrition Facts Valeur nutritive

are soft, shrivelled or discoloured. Cook in a saucepan just until they pop. Overcooking results in mushy, bitter berries. Cranberry sauce traditionally accompanies a turkey dinner, but cranberries can also be used in muffins, quick breads, sauces, chutneys and relishes. Goes with: Herbs, spices and ﬂavours: Cinnamon, cloves, ginger, nutmeg, sugar.

Foods: Almonds, apples, apricots, butternut squash, oranges, pecans, turkey, walnuts. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 7 g Fibre / Fibres 3 g Sugars / Sucres 2 g

2% 11 %

Protein / Protéines 0.2 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

15 % 2%

Prep and cook: Crenshaws are typically eaten fresh. Cut in half and scrape out the seeds and strings. Halves can be cut into slices, cut into cubes, or scooped out with a melon baller. Use in salads, chilled fruit soups, smoothies and sorbet. Goes with: Herbs, spices and ﬂavours: Basil, Champagne, cilantro, ginger, honey, lemon, lime, mint, orange, pepper, salt, sherry, vanilla.

Foods: Berries, cherries, chiles, chicken, cottage cheese, grapes, mangoes, nectarines, nuts, peaches, prosciutto, seafood, sorbet, yogurt. Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamins A and C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 7 g Fibre / Fibres 1 g Sugars / Sucres 7 g

2% 2%

Protein / Protéines 1 g

Sodium / Sodium 15 mg

Vitamin A / Vitamine A Calcium / Calcium

30 % 0%

Vitamin C / Vitamine C Iron / Fer

50 % 2%

berries to an airtight container and freeze up to 12 months. Prep and cook: Rinse, drain and pat dry just before using. Red and white currants are good eaten out of hand or served with milk and sugar. Currants are commonly used in jams and jellies. They can also be cooked in sauces, or baked in pies. Their intense ﬂavour pairs well with meats. Black currants are used in syrups and liqueurs such as crème de cassis.

Goes with: Herbs, spices and ﬂavours: Cardamom, coriander, mint, mustard, thyme, wine. Foods: Apples, apricots, beef, blueberries, cherries, chicken, duck, pears, pork. Health highlights: Low in calories. No, fat, cholesterol or sodium. Good source of vitamin C. Provides potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Per 125 mL, red and white, raw (59 g) par 125 ml, rouges et blanches, crues (59 g)

Cholesterol / Cholestérol 0 mg

Calories 35

Sodium / Sodium 0 mg

* DV = daily value VQ = valeur quotidienne

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

% DV / % VQ*

Carbohydrate / Glucides 8 g Fibre / Fibres 3 g Sugars / Sucres 4 g

3% 10 %

Protein / Protéines 1 g

Vitamin C / Vitamine C Iron / Fer

40 % 4%

FRUITS RUITS

Dates In ancient Mesopotamia, the date palm was prized for the material it provided for everyday products such as rope, lumber, mattresses, baskets and, of course, fruit. The word may come from the Greek, meaning “ﬁnger.” Dates are oblongshaped, typically 1 to 3 inches long, and have papery skin and a long, narrow pit. The colour can be deep brown, yellowish brown or reddish brown. The meat has an intensely sweet, caramel-like ﬂavour. Common varieties include Deglet Noor and Medjool.

Dragon Fruit The dragon fruit, also known as pitaya and pitahaya, is the fruit of a tropical cactus that has fragrant, night-blooming flowers. Long popular in Vietnam and Central and South America, the dragon fruit is gaining popularity in the U.S. It is typically 3 to 4 inches long, with a thick, scaly, deep pink or yellow rind. The crisp flesh ranges from white to dark pink and is dotted with tiny, edible black seeds. It has a delicate, subtle, slightly acidic flavour that hints of kiwifruit and melon.

Feijoa The feijoa (fay- joh-ah or fay- yoh-ah) is sometimes called a pineapple guava but is not a true guava. This small, bumpy, egg-shaped fruit from South America has a bitter green skin and an exotic aroma. The cream-coloured ﬂesh has a granular texture, and its tart ﬂavour has hints of quince, pineapple and mint. When ripe, the centre is jelly-like with tiny edible seeds.

Peak season: Available year-round. Buy and store: Choose fresh dates that are plump, soft, shiny and even-coloured. Avoid dates that are shrivelled, mouldy or encrusted with sugar crystals. Store at room temperature in an airtight container up to 2 months. Refrigerate wrapped in plastic up to 12 months.

Nutrition Facts Valeur nutritive Per 4 Medjools, raw (96 g) par 4 dattes variété Medjool, crues (96 g) Calories 270 * DV = daily value VQ = valeur quotidienne

Peak season: August–November. Buy and store: Choose plump, well-coloured fruits that are free of soft spots and brown tips on the leaves. Ripe fruit yields slightly when squeezed. Store unwashed in a plastic bag in the refrigerator up to 7 days.

Nutrition Facts Valeur nutritive Exact data not available (n/a) Données exactes non disponibles (s.o.) Calories (n/a) * DV = daily value VQ = valeur quotidienne

Peak season: Spring–early summer; fall–early winter. Buy and store: A ripe feijoa is fragrant and yields slightly when pressed, similar to a ripe pear. Unripe feijoas can be bitter. To speed ripening, place in a paper bag with an apple. Refrigerate whole ripe feijoas 3 to 5 days. To freeze, peel the feijoa, purée the raw fruit, and freeze in an airtight container up to several months.

Nutrition Facts Valeur nutritive Per 1 fruit (50 g) par fruit (50 g) Calories 25 * DV = daily value VQ = valeur quotidienne

Prep and cook: Because dates have the lowest moisture content of any whole fruit, they may look dried after being stored. To use, soak in warm water several minutes, then pat dry. Whole dates can be eaten out of hand, or stuffed as an appetizer. Chopped, they add natural sweetness to trail mix, salads, breads, side dishes, spreads and desserts. When dates are used in baked goods, the amount of sugar in many recipes can be reduced.

Goes with: Herbs, spices and ﬂavours: Almond, brandy, caramel, cumin, ginger, mint, rum, vanilla. Foods: Apples, apricots, bacon, coconut, couscous, cream cheese, lamb, nuts, oats, oranges, peanut butter, wild rice. Health highlights: No fat, cholesterol or sodium. Good source of vitamin B6, magnesium and potassium. Provides calcium and iron. Very high in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 72 g Fibre / Fibres 6 g Sugars / Sucres 64 g

24 % 26 %

Protein / Protéines 2 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 6%

Vitamin C / Vitamine C Iron / Fer

0% 6%

Prep and cook: Cut in half and scoop out the ﬂesh with a spoon. Cut away any residual skin, as the skin is not edible. Slice or dice the fruit as desired. Add cubed dragon fruit to salads and chutneys. Use puréed fruit in smoothies, fruit sauces, marinades, sherbets and sorbets.

Goes with: Herbs, spices and ﬂavours: Cilantro, cinnamon, ginger, jalapeño, lemon, lime. Foods: Chicken, cream, ﬁsh, oranges, peaches, pineapple, pork, raspberries, vanilla. Health highlights: Low in fat. No cholesterol.

Amount / Teneur

% DV / % VQ*

Fat / Lipides

(n/a)

Saturated / saturés + Trans / trans

(n/a)

Cholesterol / Cholestérol

% DV / % VQ*

Carbohydrate / Glucides Fibre / Fibres Sugars / Sucres

(n/a) (n/a)

Protein / Protéines

Sodium / Sodium

(n/a)

Vitamin A / Vitamine A Calcium / Calcium

(n/a) (n/a)

Vitamin C / Vitamine C Iron / Fer

(n/a) (n/a)

Prep and cook: Handle gently to avoid bruising. Raw feijoas can be cut in half and the pulp scooped out with a spoon. Peel the thin, bitter skin with a vegetable peeler, then slice or dice the ﬂesh for salads, salsas and smoothies. To prevent browning, dip cut fruit into a solution of three parts water and one part lemon juice. Feijoas can be cooked in sauces, pies, cakes, muffins, jams and chutneys.

Goes with: Herbs, spices and ﬂavours: Chili, chocolate, coriander, ginger, lemon, mint. Foods: Bananas, pineapple. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 5 g Fibre / Fibres 0 g Sugars / Sucres 0 g

2% 0%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

15 % 0%

FRUITS

Fig A member of the mulberry family, the fig is shaped like a small pear. Hundreds of fig varieties are grown worldwide. Among the most popular are Calimyrna, Brown Turkey, Mission, Kadota and Adriatic. The edible skin varies in colour, including white, green, yellow, brown, purple and black. The sweet, seed-filled pulp can be white, green, amber or pinkish red.

Gooseberries A staple in the Colonial American larder, the gooseberry can be as small as a blueberry or as big as a cherry tomato, such as the large New Zealand variety. The skin can be fuzzy, prickly or smooth, depending on the variety. Green is the most common colour, but gooseberries can be white, yellow, purple or almost black. They are highly acidic, and tend to be tart.

Granadilla Sweet A subtropical fruit from South America. It is a cousin to passion fruit. Since passion fruit is also called purple granadilla, it’s easy to confuse the two. Sweet granadilla is about 3 to 4 inches long, with an inedible, thin, hard yellow-orange shell and attached stem. The grey-green pulp is ﬁlled with crunchy, edible black seeds encased in tiny semi-translucent gelatinous packets. It has a slightly tart ﬂavour and is sweeter and more fragrant than passion fruit.

Peak season: May–December; dried figs available year-round. Buy and store: Choose plump, firm figs that are heavy for their size. Handle with care: fresh figs bruise easily. Fresh figs should be eaten soon after purchase. Store in the refrigerator no more than 5 to 7 days. Freeze in an airtight container up to 6 months. Prep and cook: Remove the stems (the skin and seeds are edible). Fresh figs: Eat out of hand at room temperature for full flavour. Or

Nutrition Facts Valeur nutritive Per 2 medium, raw (100 g) par 2 de taille moyenne, crues (100 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Peak season: November–January (New Zealand gooseberries); summer (American gooseberries). Buy and store: Select hard, dry berries. Store in the refrigerator up to 7 days. Prep and cook: Cut off the stems and tops (unless the berries will be sieved after cooking). Sweeter, fully ripe fresh gooseberries

Nutrition Facts Valeur nutritive Per 125 mL, raw (79 g) par 125 ml, crues (79 g) Calories 35 * DV = daily value VQ = valeur quotidienne

Peak season: May–June. Buy and store: Choose smooth, unblemished fruit that’s heavy for its size. Store at room temperature up to 7 days. Prep and cook: Sweet granadilla is typically eaten fresh. Break open the shell and eat the pulp and seeds with a spoon. Use sweet granadilla as a topping for yogurt

Nutrition Facts Valeur nutritive Exact data not available (n/a) Données exactes non disponibles (s.o.) Calories (n/a) * DV = daily value VQ = valeur quotidienne

quarter, slice or chop for salads, fresh fruit tarts, topping for yogurt or ice cream, and paired with cheese and cured meats as an appetizer. Figs can be cooked for sauces and compotes, and used as a pizza topping. Dried figs: Use in muffins and other baked goods, steamed puddings, and sauces. To plump dried figs, simmer in liquid such as fruit juice several minutes. Goes with: Herbs, spices and flavours: Anise, balsamic vinegar, basil, chocolate, cinnamon, honey,

lemon, mint, orange, port, rosemary, wine. Foods: Almonds, apricots, bacon, berries, cheese, melon, pears, pork, poultry, prosciutto, salami, walnuts. Health highlights: No, fat, cholesterol or sodium. Provides potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 19 g Fibre / Fibres 3 g Sugars / Sucres 16 g

6% 12 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 4%

Vitamin C / Vitamine C Iron / Fer

4% 2%

can be eaten out of hand, but gooseberries are most often baked in pies, crisps and cobblers. They are also good for chutneys, jellies and sauces. If gooseberries have turned purplish and soft, use them in purées. Goes with: Herbs, spices and ﬂavours: Allspice, chocolate, cinnamon, clove, cream, lemon, nutmeg, sherry, sugar.

Foods: Apples, cherries, pecans rhubarb, sour cream. Health highlights: Low in calories. No fat, cholesterol or sodium. Good source of vitamin C. Contains ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 8 g Fibre / Fibres 3 g Sugars / Sucres 0 g

3% 14 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 2%

Vitamin C / Vitamine C Iron / Fer

35 % 2%

and ice cream. Use in marmalades, jellies or fresh fruit juices and sauces. Goes with: Herbs, spices and ﬂavours: Cinnamon, ginger, lemon, lime, vanilla. Foods: Banana, coconut, guava, kiwifruit, mango, milk, papaya, pineapple, watermelon, yogurt.

Health highlights: No fat or cholesterol.

Amount / Teneur

% DV / % VQ*

Fat / Lipides

(n/a)

Saturated / saturés + Trans / trans

(n/a)

Cholesterol / Cholestérol

Carbohydrate / Glucides Fibre / Fibres Sugars / Sucres

% DV / % VQ* (n/a) (n/a)

Protein / Protéines

Sodium / Sodium

(n/a)

Vitamin A / Vitamine A Calcium / Calcium

(n/a) (n/a)

Vitamin C / Vitamine C Iron / Fer

(n/a) (n/a)

FRUITS

Grapefruit Grapefruit, a citrus fruit, grows in clusters like grapes, giving it its name. White, pink and red varieties all have yellow skin sometimes blushed with pink. The juicy fruit has a sweet-tart ﬂavour. The ﬁrst Florida grapefruit tree was planted by a French nobleman in 1823, but it wasn’t until after World War I that grapefruit became a breakfast food.

Peak season: Available year-round. Buy and store: Choose heavy fruit with smooth, glossy skin. Grapefruit does not ripen after picking. Store grapefruit at room temperature up to 7 days, or in the refrigerator up to 8 weeks. Prep and cook: A grapefruit yields more juice if it’s hand-rolled on the countertop several times before cutting. To eat a grapefruit in the skin, cut it in half crosswise

and separate or scoop out the fruit with a serrated spoon. For sections, cut it in half lengthwise, and separate and peel the sections for salads and compotes. Fresh juice is used as a beverage and in meat glazes, marinades, cakes and sorbets. Grapefruit is also used in marmalade. To remove the white pith easily, drop the whole grapefruit in boiling water, remove and let stand 4 minutes. The pith should come off with the skin when peeled.

Goes with: Herbs, spices and ﬂavours: Brown sugar, ginger, honey, mint, orange, rosemary, rum, thyme, vermouth. Foods: Avocado, bananas, berries, chicken, ﬁsh, napa cabbage, pineapple, shrimp. Health highlights: Low in calories. No fat, cholesterol or sodium. Excellent source of vitamin C. Provides vitamin A and potassium.

Nutrition Facts Valeur nutritive

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Per ½ fruit, pink or red (128 g) par demi-fruit, rose ou rouge (128 g) Calories 40 * DV = daily value VQ = valeur quotidienne

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 10 g Fibre / Fibres 2 g Sugars / Sucres 9 g

3% 9%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

10 % 2%

Vitamin C / Vitamine C Iron / Fer

70 % 0%

Grapes are popular worldwide, and have been since ancient times. Thousands of varieties are grown— some are for making wine, some are for products like jams and raisins, and some are “table grapes,” for eating and cooking. Table grapes range from tiny to large, and from pale yellow-green to black. In fact, they’re classiﬁed by colour (black, red, white). Some types have seeds; others are seedless. Grapes are perfect as snacks, in lunchboxes, added to salads, and served with cheese. They’re even better chilled. And they’re a good choice for good health. Low in calories and fat, and cholesterol-free. All that plus juicy, refreshing—and portable. 24

FRUITS

Black/Purple Grapes Black grapes are sometimes called red grapes because their colour ranges from deep rose to black, with 1 to 3 small inedible seeds. Popular varieties include Ribier, Concord and Niabell. Ribiers have firm skin and mild, sweet, juicy flesh. Concords have a mild, distinctive flavour, and are the main variety for juice and jelly. Niabells are a Concord type with a rich, earthy flavour. Black Hamburg grapes, grown in hothouses, are fat, juicy and very fragrant.

Champagne Grapes Champagne grapes, despite the name, are not the grapes used to make Champagne. Also known as Black Corinth grapes (named for Corinth, Greece, where they were grown more than 2,000 years ago) and as Zante currants, they were introduced to U.S. markets in the 1980s. These grapes are purple or blue-black, seedless and tiny— no larger than a pea. They’re juicy, and have a sweet, wine-like ﬂavour.

Concord Grapes The all-American Concord grape was named for Concord, Mass., where it was ﬁrst cultivated in the mid-1800s. Grown mainly on the East Coast, this plump, round, blueblack grape has a skin that slips off easily. It typically has 1 to 3 inedible seeds that are no larger than a grain of rice. Concords have a mild, sweet-tart ﬂavour. Most Concords are used for grape juice and jelly, but are also used as a table grape.

Peak season: September–October; available year-round. Buy and store: Choose plump, fullcoloured grapes with ﬁrmly attached green stems. A silver-white“bloom” indicates freshness. Avoid grapes that are shrivelled or mouldy, have a brown area near the stem, or have dry, brown stems. Grapes are picked and sold ripe. To store, refrigerate unwashed grapes in a container or plastic bag up to 7 days. To freeze, wash, pat dry, and place in a single layer on a tray or baking sheet. Freeze 1 hour, then

place the grapes in an airtight container. Store frozen up to 7 days. Prep and cook: Grapes are excellent for eating out of hand, and are best when slightly chilled. To remove seeds (if desired), cut grapes in half lengthwise and remove seeds with a knife tip. Fresh grapes can be added to salads, cheese plates and yogurt, or used as a garnish. They can be juiced, crushed to make wine, or dried as raisins. They can be cooked for jams, jellies, compotes and sauces, and in pies and other baked goods.

Goes with: Herbs, spices and ﬂavours: Brandy, brown sugar, lemon, mint, orange, wine. Foods: Apples, berries, Brie, chicken, cream, cucumbers, mayonnaise, melon, peaches, shrimp, spring greens, tilapia, tuna, walnuts, whole-grain bread. Health highlights: Low in calories. No fat, cholesterol or sodium.

Nutrition Facts Valeur nutritive

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Per 125 mL, raw (49 g) par 125 ml, crus (49 g) Calories 35 * DV = daily value VQ = valeur quotidienne

Peak season: July–August. Buy and store: Choose plump, full-coloured grapes with ﬁrmly attached green stems. A silver-white “bloom” indicates freshness. Avoid grapes that are shrivelled or mouldy, have a brown area near the stem, or have dry brown stems. Grapes are picked and sold ripe. To store, refrigerate unwashed grapes in a container or plastic bag up to 7 days. To freeze, wash, pat dry, and place in a single layer on a tray or baking sheet. Freeze 1 hour, then place the grapes in an airtight container. Store frozen up to 7 days.

Nutrition Facts Valeur nutritive Per 125 mL, raw (85 g) par 125 ml, crus (85 g) Calories 60 * DV = daily value VQ = valeur quotidienne

Peak season: September–October. Buy and store: Choose plump, full-coloured grapes with ﬁrmly attached green stems. A silver-white “bloom” indicates freshness. Avoid grapes that are shrivelled or mouldy, have a brown area near the stem, or have dry, brown stems. Grapes are picked and sold ripe. To store, refrigerate unwashed grapes in a container or plastic bag for up to 7 days. To freeze, wash, pat dry, and place in a single layer on a tray or baking sheet. Freeze 1 hour, then place the grapes in an airtight container. Store frozen up to 7 days.

Nutrition Facts Valeur nutritive Per 125 mL, raw (49 g) par 125 ml, crus (49 g) Calories 35 * DV = daily value VQ = valeur quotidienne

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 8 g Fibre / Fibres 0 g Sugars / Sucres 8 g

3% 0%

Protein / Protéines 0.3 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

4% 2%

Prep and cook: Grapes are excellent for eating out of hand, and are best when slightly chilled. Fresh grapes can be added to salads, cheese plates and yogurt. Use small clusters as a garnish for meat and seafood dishes, or draped over a wine glass or beverage glass. They can be cooked for jams, jellies, compotes and sauces, and in pies and other baked goods. They can also be dried as raisins. Goes with: Herbs, spices and ﬂavours: Brown sugar, cognac, cream, lemon, mint, orange, vermouth.

Foods: Apples, Boston lettuce, Camembert, chicken, cucumbers, herbed ﬂatbread, melon, peaches, seafood, sour cream, walnuts, yogurt. Health highlights: No fat, cholesterol or sodium. Good source of vitamin K. Provides vitamin C and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 15 g Fibre / Fibres 1 g Sugars / Sucres 13 g

5% 4%

Protein / Protéines1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

15 % 2%

Prep and cook: Grapes are excellent for eating out of hand, and are best when slightly chilled. To remove seeds (if desired), cut grapes in half lengthwise and remove seeds with a knife tip. Fresh grapes can be added to salads, cheese plates and yogurt, or used as a garnish. They can be juiced, crushed to make wine, or dried as raisins. Cooked, Concords are excellent for jams, jellies, pies and other baked goods. Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, brandy, brown sugar, lemon, mint, orange, wine.

Foods: Apples, berries, cantaloupe, chicken, crab, cucumbers, custard, duck, Edam, multi-grain crackers, nectarines, nuts, sour cream, swordﬁsh. Health highlights: Low in calories. No fat, cholesterol or sodium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 8 g Fibre / Fibres 0 g Sugars / Sucres 8 g

3% 0%

Protein / Protéines 0.3 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

4% 2%

FRUITS

Green/White Grapes Green grapes are actually white grapes, one of the main colour categories for grapes (the others are red and black). They range from pale green to amber-yellow, and typically have 1 to 3 inedible seeds no larger than a grain of rice. The amber-green Muscat variety is renowned for its sweet ﬂavour and musky aroma. Calmeria and Almeria are other popular white grapes. Most of the ﬂavour of these grapes is in the skin.

Red Grapes Red seeded grapes, which are actually a type of black grape, range in colour from deep rose to purple, and typically have 1 to 3 small inedible seeds. Most of the flavour is in the skin. Red Globes are large and round, with a crisp texture and sweet flavour. Emperor grapes have large, deep red clusters and a lasting flavour. Christmas Rose grapes are tart-sweet. The dark red Rouge grape has thick skin, a crisp texture and a mildly sweet, earthy taste. The Cardinal grape is supersweet with a musky flavour.

Seedless Grapes The most popular variety of seedless grape is the Thompson Seedless, a white grape. Most raisins are made from this variety. Other seedless varieties are the Perlette, Flame and Ruby. The round, frosty green Perlette has a ﬁrm texture and is mildly sweet. Flame and Ruby are popular red seedless varieties.

Peak season: September–October; available almost year-round. Buy and store: Choose plump, full-coloured grapes with ﬁrmly attached green stems. A silverwhite “bloom” indicates freshness. Avoid grapes that are shrivelled or mouldy, have a brown area near the stem, or have dry, brown stems. Grapes are picked and sold ripe. To store, refrigerate unwashed grapes in a container or plastic bag for up to 7 days. To freeze, wash, pat dry, and place in a single layer on a

Nutrition Facts Valeur nutritive Per 125 mL, raw (85 g) par 125 ml, crus (85 g) Calories 60 * DV = daily value VQ = valeur quotidienne

Peak season: September–October; available year-round. Buy and store: Choose plump, full-coloured grapes with ﬁrmly attached green stems. A silverwhite “bloom” indicates freshness. Avoid grapes that are shrivelled or mouldy, have a brown area near the stem, or have dry, brown stems. Grapes are picked and sold ripe. To store, refrigerate unwashed grapes in a container or plastic bag for up to 7 days. To freeze, wash, pat dry, and place in a single layer on a

Nutrition Facts Valeur nutritive Per 125 mL, raw (85 g) par 125 ml, crus (85 g) Calories 60 * DV = daily value VQ = valeur quotidienne

tray or baking sheet. Freeze 1 hour, then place the grapes in an airtight container. Store frozen up to 7 days. Prep and cook: Grapes are excellent for eating out of hand, and are best when slightly chilled. To remove seeds (if desired), cut grapes in half lengthwise and remove seeds with a knife tip. Fresh grapes can be added to salads, cheese plates and yogurt, or used as a garnish. They can be juiced, crushed to make wine, or dried as raisins. Grapes can be cooked for

jams, jellies, compotes and sauces, and in pies and other baked goods. Goes with: Herbs, spices and flavours: Brown sugar, Cointreau, honey, lemon, mint, orange, sherry. Foods: Apples, chicken, cucumbers, Havarti, honeydew, peaches, pork, raspberries, shellfish, walnuts, whitefish. Health highlights: No fat, cholesterol or sodium. Good source of vitamin K. Provides vitamin C and potassium. Amount / Teneur

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 15 g Fibre / Fibres 1 g Sugars / Sucres 13 g

5% 4%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

15 % 2%

jams, jellies, compotes and sauces, and in pies and other baked goods. Goes with: Herbs, spices and ﬂavours: Brandy, brown sugar, lemon, mint, raspberry vinaigrette, wine. Foods: Berries, blue cheese, chicken, Gouda, melon, peaches, pecans, shrimp, sour cream, spring greens, tuna, water crackers. Health highlights: No fat, cholesterol or sodium. Good source of vitamin K. Provides vitamin C and potassium. Amount / Teneur

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 15 g Fibre / Fibres 1 g Sugars / Sucres 13 g

5% 4%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

15 % 2%

tray or baking sheet. Freeze 1 hour, then place the grapes in an airtight container. Store frozen up to 7 days. Prep and cook: Grapes are excellent for eating out of hand, and are best when slightly chilled. Fresh grapes can be added to salads, cheese plates and yogurt, or used as a garnish. They can be juiced, crushed to make wine, or dried as raisins. They can be cooked for jams, jellies, compotes and sauces, and in pies and other baked goods.

Goes with: Herbs, spices and ﬂavours: Brown sugar, Cointreau, honey, lemon, mint, orange, wine. Foods: Apples, arugula, cantaloupe, chicken, cucumbers, Havarti, peaches, pork, shrimp, sour cream, strawberries, tuna, walnuts, wholegrain crackers. Health highlights: No fat, cholesterol or sodium. Good source of vitamin K. Provides vitamin C and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 15 g Fibre / Fibres 1 g Sugars / Sucres 13 g

5% 4%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

15 % 2%

FRUITS

Guava The tropical guava (often confused with its cousin, the feijoa) originated in South America and is now grown in California, Florida and Hawaii. There are many varieties, some as small as an egg, others as large as an apple. The skin is red, yellow or purplish black. Its firm flesh ranges from pale yellow to vivid red. The pungent flavour can be sweet or acidic, with hints of honey, melon and strawberry. Guavas have a strong flowery scent when ripe.

Honeydew Melon The honeydew, a member of the muskmelon family, is thought to have originated in Persia (now Iran), and was prized by the ancient Egyptians. Now grown mainly in California, the honeydew has an oval shape, a pale greenish-white rind, and weighs from 4 to 8 pounds. The honeydew’s pale green ﬂesh is sweet, tender and succulent.

Juan Canary Melon The Juan Canary melon, also known as a canary melon or Spanish melon, is a brilliant yellow, like the bird it’s named after. A variation of the casaba, the Juan Canary is oval with a smooth, slightly ridged rind. Weighing 3 to 6 pounds, it’s a bit larger than a cantaloupe. The crisp ﬂesh is pale green or cream with a pinkish tinge around the seed cavity, and has a mild, sweet ﬂavour.

Peak season: Summer; available early spring through fall. Buy and store: Choose ﬁrm guavas that have good colour and yield to gentle pressure. Avoid fruit with bruises or soft spots. Store green, unripe guavas at room temperature. Once ripe, they spoil quickly. Refrigerate and use within 2 to 4 days. Prep and cook: Very ripe guavas can be eaten raw. The skin, ﬂesh and tiny seeds of most varieties

Nutrition Facts Valeur nutritive Per 125 mL, raw (87 g) par 125 ml, crue (87 g) Calories 60 * DV = daily value VQ = valeur quotidienne

Peak season: June–October; available year-round. Buy and store: Choose honeydews that are symmetrical, and heavy for their size. Avoid unripe, rock-hard melons and overripe ones with lumps or soft spots. When ripe, the stem end gives with light pressure. Perfectly ripe honeydews have an almost imperceptible wrinkling on the skin’s surface that can be felt. Store whole honeydews in the refrigerator up to 2 weeks.

Nutrition Facts Valeur nutritive Per 1 wedge, ¹/8 melon (125 g) par quartier, ¹/8 de melon (125 g) Calories 45 * DV = daily value VQ = valeur quotidienne

Peak season: June–October, peaking in July; available yearround in Arizona, California and Texas. Buy and store: Choose a Juan Canary melon that’s a uniform deep yellow. Avoid unripe, rockhard melons and overripe ones with lumps or soft spots. When ripe, the Juan Canary is very fragrant, and the stem end yields to light pressure. Store whole melons

Nutrition Facts Valeur nutritive Exact data not available (n/a) Données exactes non disponibles (s.o.) Calories (n/a) * DV = daily value VQ = valeur quotidienne

are edible; larger seeds can be removed. Slice off the top, cut it in half lengthwise, and cut into chunks for salads, sauces and desserts. Guavas are traditionally used for jellies, preserves and chutney. Puréed guava is used as a beverage base. Goes with: Herbs, spices and ﬂavours: Allspice, cinnamon, cloves, ginger, lemon, nutmeg, vanilla, white wine.

Foods: Bananas, cream, cream cheese, ﬁsh, macadamia nuts, mangoes, melon, papayas, pears, pineapple, sparkling wine, strawberries. Health highlights: Low fat. No cholesterol or sodium. Excellent source of vitamin C. Good source of folate. Provides vitamin A and potassium. High in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 1 g

Saturated / saturés 0.2 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 12 g Fibre / Fibres 5 g Sugars / Sucres 8 g

4% 19 %

Protein / Protéines 2 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

6% 2%

Vitamin C / Vitamine C Iron / Fer

330 % 2%

Refrigerate cut melon in a covered container up to 3 days. Prep and cook: Honeydews are primarily eaten fresh. Slice in half and scrape out the seeds and strings. Cut into wedges and eat with a spoon, either plain or topped with yogurt or sorbet. Halves can be sliced, cut into cubes, or scooped out with a melon baller. Use in salads, chilled fruit soups, smoothies and sorbet.

Goes with: Herbs, spices and ﬂavours: Basil, Champagne, cilantro, coconut, ginger, honey, lime, mint, orange, pepper, port, salt, vanilla. Foods: Berries, cheese, cherries, chicken, chiles, grapes, mangoes, peaches, prosciutto, ricotta, sorbet, yogurt. Health highlights: No fat or cholesterol. Low sodium. Good source of vitamin C. Provides potassium and folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 11 g Fibre / Fibres 1 g Sugars / Sucres 10 g

4% 4%

Protein / Protéines 1 g

Sodium / Sodium 25 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

40 % 2%

at room temperature until ripe, then refrigerate. Refrigerate cut melon, covered, 2 to 3 days. Prep and cook: Juan Canary melons are usually eaten fresh. Slice in half and scrape out the seeds and strings. Halves can be sliced, cut into cubes, or scooped out with a melon baller. Use in salads, chilled fruit soups, salsas, smoothies and sorbet.

Goes with: Herbs, spices and ﬂavours: Basil, Champagne, cilantro, coconut, ginger, honey, lemon, lime, mint, pepper, salt, sherry. Foods: Berries, cheese, cherries, chicken, chiles, grapes, ham, ice cream, mangoes, nectarines, oranges, peaches, seafood, yogurt. Health highlights: No fat or cholesterol.

Amount / Teneur

% DV / % VQ*

Fat / Lipides

(n/a)

Saturated / saturés + Trans / trans

(n/a)

Cholesterol / Cholestérol

Carbohydrate / Glucides Fibre / Fibres Sugars / Sucres

% DV / % VQ* (n/a) (n/a)

Protein / Protéines

Sodium / Sodium

(n/a)

Vitamin A / Vitamine A Calcium / Calcium

(n/a) (n/a)

Vitamin C / Vitamine C Iron / Fer

(n/a) (n/a)

FRUITS Peak season: Available year-round. Buy and store: Choose Key limes that have a glossy skin and are heavy for their size. Small brown patches (“scald”) on the skin will not affect ﬂavour. Store at room temperature or in a plastic bag in the refrigerator for up to 3 weeks. Prep and cook: Rinse limes before using. To extract the juice, ﬁrst

roll the lime between your palm and the countertop several times before cutting. Cut the lime in half, insert a fork in the ﬂesh and twist it to release the juice. Key limes are used mostly for baking. Their most common use is in Key lime pie, but they can also be used in beverages, salsas, marinades, dressings, sauces, and other desserts.

Goes with: Herbs, spices and flavours: Chili, curry powder, garlic, lemon, mint, rum. Foods: Avocado, berries, chicken, chiles, coconut, fish, mangoes, melon, papayas, shellfish. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

Key Lime The Key lime is a variety of lime that originated in Florida—in fact, its name refers to the Florida Keys. Key limes are smaller and rounder than the familiar Persian lime, and their skin is yellowish when ripe. The juice is more yellow than green, and has a tart, tangy ﬂavour.

Kiwano/Horned Melon The kiwano is also called a horned melon because its bright yellow rind is studded with small spiky “horns.” Known for 3,000 years as a wild fruit in Africa, it was first cultivated in 1982 in New Zealand, and is now grown worldwide, including California. The melon is oval, about 3 to 5 inches long, with a bright lime-green, jelly-like centre filled with edible seeds. Its mild flavour is a combination of banana, melon, cucumber and lime.

Kiwifruit, Gold Gold kiwifruit (or kiwi), a newer variety, has smooth bronze skin, a pointed crown, and golden ﬂesh ﬂecked with tiny black edible seeds. Its taste is sweeter and mellower than the more familiar green kiwifruit. Originally an export of New Zealand, kiwifruit was named for that country’s famous wingless kiwi bird because of its look.

Nutrition Facts Valeur nutritive Per juice of 1 lime (40 g) par jus d’une lime (40 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose kiwanos that have some yellow or orange colour, and ﬁrm, unblemished skin. Avoid any with bruises or soft spots. Store in a cool, dry place until ripe. Do not refrigerate: cold destroys the ﬂesh. The kiwano is ripe when the skin turns bright orange or golden-orange. Kiwanos will keep many weeks at room temperature.

Nutrition Facts Valeur nutritive Per ½ melon, raw (105 g) par demi-melon, cru (105 g) Calories 45 * DV = daily value VQ = valeur quotidienne

Peak season: May–November. Buy and store: Choose ﬁrm fruit with unbroken, unbruised skin. When ripe, gold kiwifruit yields to gentle pressure. They are usually ripe and ready to eat when purchased. Store ripe gold kiwifruit in the refrigerator up to 7 days. Prep and cook: Peel the skin with a sharp knife or vegetable peeler, and slice the fruit crosswise. Or cut in half and scoop out the ﬂesh

Nutrition Facts Valeur nutritive Per 1 fruit (86 g) par fruit (86 g) Calories 50 * DV = daily value VQ = valeur quotidienne

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 3 g Fibre / Fibres 0 g Sugars / Sucres 1 g

1% 0%

Protein / Protéines 0.2 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

20 % 0%

Prep and cook: The kiwano’s jellylike centre can be eaten raw (the skin is inedible). Cut the kiwano in half lengthwise and scoop out the ﬂesh with a spoon. The soft seeds can be eaten or discarded. For other uses, taste the jelly and add sugar if needed. Then add to fruit salads and smoothies, use as a topping for yogurt and ice cream, or use in sorbet. Use kiwano slices as a garnish and the scoopedout shell as a decorative bowl for sorbet or other desserts.

Goes with: Herbs, spices and ﬂavours: Basil, coconut, lemon, lime, mint, orange, vermouth. Foods: Bananas, blueberries, cucumbers, ice cream, melons, peaches, pineapple, strawberries, yogurt. Health highlights: Low in fat. No cholesterol or sodium. Good source of magnesium. Provides vitamin C and iron.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 1.5 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 8 g Fibre / Fibres 0 g Sugars / Sucres 0 g

3% 0%

Protein / Protéines 2 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 2%

Vitamin C / Vitamine C Iron / Fer

10 % 8%

with a spoon. Kiwifruit does not discolour when exposed to air, making it a good choice for salads and garnishes. Use in fresh fruit tarts, chicken or shrimp salad, sorbet, meat glazes, jams and jellies, chutney, and beverages. Add chunks of kiwifruit to pancake and muffin batters. Goes with: Herbs, spices and ﬂavours: Champagne, cinnamon, coconut, honey, Kirsch, lemon, lime, vanilla.

Foods: Apples, bananas, berries, cucumbers, hazelnuts, melon, oranges, papayas, pork, prosciutto, shrimp, tamarillos. Health highlights: No fat, cholesterol or sodium. Excellent source of vitamin C. Good souce of vitamin E and folate. Provides vitamin K and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides12 g Fibre / Fibres 2 g Sugars / Sucres 9 g

4% 7%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

150 % 2%

FRUITS

Kiwifruit, fruit Green The egg-shaped green kiwifruit (or kiwi) has fuzzy brown skin. Inside, its emerald-green flesh is flecked with tiny black edible seeds. Its flavour is a combination of cantaloupe, strawberry and citrus. Originally an export of New Zealand, kiwifruit was named for that country’s famous wingless kiwi bird because of its shape and colour.

Kumquat The kumquat, a citrus fruit, looks like a tiny orange. It can be oval or round, and has a sweet, pungent rind and bitter, dry flesh. The skin and flesh are eaten together, like a grape, providing a burst of sweet and sour flavour. Kumquats are grown in the U.S., China and Japan.

Lemon The lemon, a member of the citrus family, originated in ancient Asia, made its way throughout Europe, and was brought to the New World by Columbus. Today, most lemons sold as produce are grown in California and Arizona. Lemons vary in size and have thick or thin peels, depending on the variety. The acidic juice is extremely tart and ﬂavourful.

Peak season: Available year-round. Buy and store: Choose ﬁrm fruit with unbroken, unbruised skin. Most green kiwifruits are ﬁrm and unripe when purchased. Ripen at room temperature until the fruit yields to gentle pressure. Store ripe green kiwifruit in the refrigerator up to 4 weeks. Prep and cook: Peel the skin with a sharp knife or vegetable peeler, and slice the fruit crosswise. Or cut in half and scoop out the

Nutrition Facts Valeur nutritive Per 1 fruit, raw (69 g) par fruit (69 g) Calories 40 * DV = daily value VQ = valeur quotidienne

ﬂesh with a spoon. Kiwifruit does not discolour when exposed to air, making it a good choice for salads and garnishes. Use in fresh fruit tarts, chicken or shrimp salad, sorbet, meat glazes, jams and jellies, chutney, and beverages. Add chunks of kiwifruit to pancake and muffin batters. (When heated, the fruit turns a drab green.) Goes with: Herbs, spices and ﬂavours: Champagne, cinnamon, Cointreau, coconut, honey, lemon, lime, vanilla.

Foods: Avocados, bananas, berries, cashews, melon, nuts, oranges, papayas, pork, poultry, shrimp, tamarillos. Health highlights: Low in calories. No fat, cholesterol or sodium. Excellent source of vitamins C and K. Provides vitamin E, folate and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg 0%

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

in half and remove seeds with knife tip, then eat the unpeeled halves. Slice raw kumquats for salads, or cook them for marmalade, jelly and tangy sauces for meat and poultry. They can be preserved whole in syrup or brandy. Puréed kumquats can be used in breads, cakes, muffins, ice cream and cheesecake. For a more uniform, tender texture and mellow ﬂavour, drop kumquats in boiling water 20 seconds, drain and chill in ice water.

Nutrition Facts Valeur nutritive

Amount / Teneur

% DV / % VQ*

Fat / Lipides 1 g

Saturated / saturés 0 g + Trans / trans 0 g

Calories 70 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose ﬁrm, plump lemons that are brightly coloured with no tinges of green, which indicates they may not be ripe. Store at room temperature up to 2 weeks, or in a plastic bag in the refrigerator up to 6 weeks. Freeze leftover lemon juice. Refrigerated juice loses its ﬂavour faster than frozen juice. Prep and cook: One medium lemon yields 3 tablespoons juice

Nutrition Facts Valeur nutritive Per juice of 1 lemon (50 g) par jus d’un citron (50 g) Calories 10 * DV = daily value VQ = valeur quotidienne

3% 8%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Peak season: November–March. Buy and store: Choose ﬁrm, dry, orange fruit with stems. The round variety is generally sweeter and milder than the oval variety. Store at room temperature for several days, or loosely store in a plastic bag in the refrigerator up to 4 weeks. Freeze puréed kumquats in an airtight container up to 6 months. Prep and cook: Remove the stem; rinse and dry fruit. Eat whole or slice

Per 5 fruits (85 g) par 5 fruits (85 g)

% DV / % VQ*

Carbohydrate / Glucides 10 g Fibre / Fibres 2 g Sugars / Sucres 6 g

Cholesterol / Cholestérol 0 mg

Vitamin C / Vitamine C Iron / Fer

110 % 2%

Goes with: Herbs, spices and ﬂavours: Anise, brandy, cinnamon, gin, honey, rum, vanilla. Foods: Carrots, chicken, cranberries, dates, duck, green apples, pecans, pineapple, pork, seafood, walnuts. Health highlights: No fat or cholesterol. Low sodium. Excellent source of vitamin C. Provides riboﬂavin, folate calcium, iron and potassium.

Amount / Teneur

% DV / % VQ*

Carbohydrate / Glucides 15 g Fibre / Fibres 6 g Sugars / Sucres 9 g

5% 25 %

Protein / Protéines 2 g

Sodium / Sodium 10 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 6%

Vitamin C / Vitamine C Iron / Fer

70 % 6%

and 2 to 3 teaspoons of grated zest. To extract the most juice, either roll the uncut lemon between your palm and the countertop several times, or microwave it 15 seconds. Use lemon juice in beverages, marinades, salad dressings, sauces, ﬁsh and chicken dishes, baked goods and desserts, and as an accent for seafood, vegetables, fruit and more. Goes with: Herbs, spices and ﬂavours: Basil, chocolate, gin, mint,

oregano, poppy seeds, tarragon, thyme, vermouth. Foods: Artichokes, blueberries, chicken, green beans, melon, peaches, raspberries, seafood, spinach. Health highlights: Low in calories. No fat, cholesterol or sodium. Good source of vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 3 g Fibre / Fibres 0 g Sugars / Sucres 1 g

1% 0%

Protein / Protéines 0.2 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

30 % 0%

FRUITS

Lemon, emon Meyer Meyer lemons are thought to be a cross between a lemon and a mandarin orange, and are named for Frank N. Meyer, who imported them to the U.S. from China in 1908. Ripe Meyer lemons are yellow-orange, rounder with smoother skin, and sweeter and less acidic than regular lemons.

Lime The lime, a citrus fruit shaped like a lemon, has green skin and pale green pulp. Limes originated in India, became popular in Europe, and were established in Florida in the 1500s. The Persian lime is the most widely available variety in the U.S., and is grown mainly in Florida, California and the Southwest. The juice is tart and sour, and more aromatic than lemon juice.

*At time of publication this food has not yet been rated.

Loganberries The loganberry is a large, ruby red berry shaped like a blackberry. A cross between a blackberry and a red raspberry, it was ﬁrst discovered in a California garden in 1881, and named after Judge J. Logan, the garden’s owner. Loganberries have fewer seeds than blackberries, and a sweet-tart ﬂavour that’s similar to the raspberry. Loganberries are grown in Oregon and California.

Peak season: December–April. Buy and store: Choose ﬁrm, plump, smooth-skinned Meyer lemons that are heavy for their size. Store at room temperature for several days, and in the refrigerator in a plastic bag up to 2 weeks. Freeze leftover lemon juice. Refrigerated juice loses its ﬂavour faster than frozen juice. Prep and cook: One medium lemon yields 3 tablespoons juice and 2 to 3 teaspoons grated zest.

Nutrition Facts Valeur nutritive Per juice of 1 lemon (50 g) par jus d’un citron (50 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: May–August; available year-round. Buy and store: Choose limes that are brightly coloured, smoothskinned and heavy for their size. Small brown patches (“scald”) on the skin don’t affect ﬂavour. Avoid limes that are hard, shrivelled or yellowish. Store at room temperature, or in a plastic bag in the refrigerator up to 3 weeks.

Nutrition Facts Valeur nutritive Per juice of 1 lime (40 g) par jus d’une lime (40 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: July–August (regional availability). Buy and store: Choose shiny, plump, ﬁrm berries in unstained containers. Avoid mouldy or bruised berries. Loganberries are very perishable. To store, remove berries from the packaging; do not wash. Discard any that are mouldy or crushed. Place a paper towel on a tray or baking sheet, and spread the berries in one layer on the paper towel. Cover with another paper towel, and cover with plastic wrap.

Nutrition Facts Valeur nutritive Per 125 mL, frozen (78 g) par 125 ml, congelées (78 g) Calories 45 * DV = daily value VQ = valeur quotidienne

To extract the most juice, either roll the uncut lemon between your palm and the countertop several times, or microwave it 15 seconds. Use Meyer lemons in any recipe that calls for lemons, including beverages, salad dressings, marinades, sauces, ﬁsh and chicken dishes, baked goods and desserts, and as an accent for seafood, vegetables, fruit and more. Goes with: Herbs, spices and ﬂavours: Basil, chocolate, honey,

lime, mint, nutmeg, orange, oregano, poppy seeds, sugar, tarragon, thyme. Foods: Artichokes, blueberries, chicken, green beans, melon, peaches, raspberries, seafood, spinach. Health highlights: Low in calories. No fat, cholesterol or sodium. Good source of vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 3 g Fibre / Fibres 0 g Sugars / Sucres 1 g

1% 0%

Protein / Protéines 0.2 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

30 % 0%

Prep and cook: One medium lime yields 2 tablespoons juice and 1 to 2 teaspoons grated zest. To extract the most juice, roll the uncut lime between your hand and the countertop several times, or microwave it 15 seconds. Cut the lime in half, insert a fork into the ﬂesh, and twist to release the juice. Lime juice adds its distinctive ﬂavour to beverages, salsas, marinades, dressings, sauces, seafood dishes, and desserts.

Goes with: Herbs, spices and ﬂavours: Chili, cilantro, coconut, curry, garlic, gin, pineapple, quinine, rum. Foods: Avocado, bananas, beef, berries, chicken, mangoes, melon, papayas, seafood. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 3 g Fibre / Fibres 0 g Sugars / Sucres 1 g

1% 0%

Protein / Protéines 0.2 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

20 % 0%

Refrigerate for use within several days. Or freeze them on a baking sheet, then transfer them to a freezer container. Store frozen for several months. Prep and cook: Rinse just before using so the berries don’t become waterlogged. Use fresh loganberries in fruit salads, parfaits and smoothies, and as a topping for yogurt and ice cream. They can be cooked in jams, fruit compotes, sauces, tarts and pies.

Goes with: Herbs, spices and ﬂavours: Allspice, balsamic vinegar, cardamom, cinnamon, clove, cream, lemon, lime, nutmeg, sugar, vanilla. Foods: Almonds, apples, blackberries, chocolate, peaches, pecans, raspberries, walnuts. Health highlights: No fat, cholesterol or sodium. Provides vitamins C, E and K and folate. High in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 10 g Fibre / Fibres 4 g Sugars / Sucres 6 g

3% 17 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

20 % 4%

FRUITS

Lychee The lychee (or litchi, lichee), a member of the soapberry family, has grown in China for more than 2,000 years, and arrived in Florida and California in the late 1800s. The lychee is round or oval, 1 to 1 ½ inches long, with a bumpy, leathery, strawberryred or pinkish skin. The juicy ﬂesh is white, grey or pinkish, and has a sweet ﬂavour.

Mango Mango, a tropical fruit, is available in six varieties in the U.S. Depending on the variety, they may be round, oblong or kidney-shaped, with skin that’s yellow, green, orange, red or a mix of colours. Weight varies from a few ounces to a few pounds. Mangoes typically have firm, light orange flesh with fibres throughout, and a large flat pit. The flavour is sweet, with a hint of peach, pineapple and spice.

Nectarine The nectarine is a close relative of the peach, differing by only one gene—the one that gives nectarines a smooth rather than fuzzy skin. In clingstone varieties, the flesh clings to the pit. In freestone varieties, the flesh easily pulls away from the pit. Most nectarines have deep yellow skin blushed with red, deep yellow flesh, and a sweet-tart flavour. Some have creamy yellow skin, cream-coloured flesh, and a less tart flavour. Both types get sweeter and juicier as they ripen.

Peak season: May–June. Buy and store: Choose red lychees that are heavy for their size. Lychees with brown patches are the sweetest. Store in a plastic bag in the refrigerator up to 10 days. Prep and cook: Lychees are usually eaten out of hand: Pierce the skin with your ﬁngernail or a small knife, peel it back and squeeze out the fruit. The large pit

Nutrition Facts Valeur nutritive Per 125 mL, raw (100 g) par 125 ml, cru (100 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose plump mangoes that are free of bruises or shrivelled skin. Colour is not a reliable gauge of ripeness. A ripe mango yields to gentle pressure, and the stem end has a fruity aroma. Ripen at room temperature out of direct sunlight. To store, refrigerate whole, ripe mangoes up to 5 days, and cut mango up to 3 days. Prep and cook: Mangoes are usually eaten fresh. To cut, stand the mango stem-side down. With a long knife,

Nutrition Facts Valeur nutritive Per 125 mL pieces, raw (87 g) par 125 ml de morceaux, crue (87 g) Calories 60 * DV = daily value VQ = valeur quotidienne

Peak season: April–August; available May–October. Buy and store: Choose nectarines with a uniform yellow background and no green around the stem. Avoid fruit that is rock-hard, dullcoloured, punctured or wrinkled. When ripe, nectarines are fragrant and yield slightly to the touch. Ripen at room temperature, then refrigerate up to 5 days. Nectarines bruise easily, so handle carefully.

Nutrition Facts Valeur nutritive Per 1 medium nectarine (142 g) par nectarine de taille moyenne (142 g) Calories 60 * DV = daily value VQ = valeur quotidienne

is not edible. Pitted, peeled lychees can be stuffed with ﬁllings such as chopped nuts and whipped cream. Use peeled, chopped lychees in fruit salads and parfaits, or cooked in jams, chutneys and sauces. Puréed lychees can be used to make ice cream. Goes with: Herbs, spices and ﬂavours: Chocolate, cinnamon, cream, ginger, lime, mint, vanilla.

Foods: Bananas, coconut, ham, mangoes, papayas, pecans, pistachios, raspberries. Health highlights: No fat, cholesterol or sodium. Excellent source of vitamin C. Provides vitamin B6, folate and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 17 g Fibre / Fibres 1 g Sugars / Sucres 15 g

6% 5%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

120 % 2%

make a downward slice about ¼-inch to the right of the stem, curving slightly with the shape of the pit. Repeat on the other side. To cut into cubes, score the ﬂesh of each half in squares or diamonds, cutting down to but not through the skin. Push up on the skin to “pop up” the fruit, and slice off the cubes. Eat as is, or use in salads, salsas, smoothies, sauces, chutney, sorbets and desserts. Mangoes can also be poached or sautéed.

Goes with: Herbs, spices and ﬂavours: Anise, chili, cilantro, coconut, ginger, Kirsch, lemon, lime, rum. Foods: Almonds, bananas, berries, chicken, jalapeños, jicama, nuts, pineapple, pork, red onion, seafood, yogurt. Health highlights: No fat, cholesterol or sodium. Good source of vitamin C. Provides vitamins A, E and B6 and folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 15 g Fibre / Fibres 2 g Sugars / Sucres 13 g

5% 6%

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

6% 0%

Vitamin C / Vitamine C Iron / Fer

40 % 0%

Prep and cook: No need to peel before eating or cooking. Fresh nectarines are very good eaten out of hand, and sliced or chopped for salads, salsas, smoothies, and as a topping on shortcake instead of strawberries. Nectarines can be baked in pies and cobblers, and cooked for fruit butter. Nectarine halves can be broiled or grilled.

Goes with: Herbs, spices and ﬂavours: Almond, brown sugar, cayenne, Champagne, cilantro, cinnamon, lime, mint, lemon, orange, vanilla. Foods: Berries, Brie, cherries, chicken, ﬁgs, nuts, peaches, pork, red onions, red wine, seafood. Health highlights: No fat, cholesterol or sodium. Provides vitamins C and E and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 15 g Fibre / Fibres 2 g Sugars / Sucres 11 g

5% 10 %

Protein / Protéines 2 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

4% 0%

Vitamin C / Vitamine C Iron / Fer

15 % 2%

FRUITS

Oranges are one of the sweetest members of the citrus family. And they’re not named for their colour— it’s the other way around: “orange” derives from the ancient Sanskrit word naranga, which means “fragrant.” A warm-climate fruit, most of the world’s oranges are grown in sunny California, Florida, Arizona and Texas. As juice (a breakfast staple!) or as whole fruit, oranges are a year-round favourite in lunchboxes, as snacks, in cooked dishes and desserts, and more. And they’re among the best-tasting gifts to good health around: not only famous for their vitamin C, they contain other vitamins and minerals. Plus they contain ﬁbre, have low to no fat, and are cholesterol-free. Portable, peel-able, versatile and delicious— and, of course, orange.

Blood Orange Blood oranges—also known as ruby, blush or Moro oranges—are named for their strikingly coloured ﬂesh, which can be dark pink, maroon, burgundy red, or white with red streaks. The peel may have a reddish blush when ripe. Blood oranges have few or no seeds and a sweet-tart ﬂavour, and are used more for their fruit than their juice. In the past, blood oranges were available as imports mainly from Italy, but are now grown in California, Florida and Texas.

Peak season: December–April. Buy and store: Choose blood oranges that are ﬁrm, heavy for their size, and free of bruises and wrinkles. Store at room temperature or loose (not in a plastic bag) in the refrigerator up to 2 weeks. Prep and cook: To peel, slice off the stem end. Score the peel lengthwise in quarters without cutting the ﬂesh, then pull away the peel. To grate the peel for zest, wash and dry the orange. Grate the coloured outer

Nutrition Facts Valeur nutritive Per 1 medium orange (131 g) par orange de taille moyenne (131 g) Calories 60 * DV = daily value VQ = valeur quotidienne

layer with a citrus zester, using light, quick, downward strokes. Blood oranges can be eaten fresh, or sliced or chopped for salads, salsas and chutneys, where their vivid colour adds eye appeal. Use the zest to ﬂavour fresh and cooked dishes: 1 medium blood orange yields 2 to 3 teaspoons grated zest. Goes with: Herbs, spices and ﬂavours: Basil, brandy, cardamom, chipotle, cilantro, cinnamon, gin, ginger, lemon, lime, thyme.

Foods: Beets, chicken, chocolate, coconut, fennel, grapefruit, olives, pomegranates, pork, seafood, strawberries, walnuts. Health highlights: No fat, cholesterol or sodium. Excellent source of vitamin C. Good source of folate. Provides thiamin, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 15 g Fibre / Fibres 3 g Sugars / Sucres 12 g

5% 13 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 4%

Vitamin C / Vitamine C Iron / Fer

120 % 0%

FRUITS Peak season: Available year-round. Buy and store: Choose oranges that are ﬁrm, heavy for their size, and free of bruises and wrinkles. Store whole oranges at room temperature or loose (not in a plastic bag) in the refrigerator up to 2 weeks. Freshly squeezed juice may be refrigerated overnight in a plastic or glass container. Prep and cook: One medium orange yields 3 tablespoons juice and 2 to 3 teaspoons grated zest. To juice, use oranges at room

temperature (cold ones yield less juice). To extract the most juice, roll the uncut orange between your hand and the countertop several times. Then cut it in half and juice it. Drink the juice as is, mix it with other juices or beverages, add it to smoothies, or use in marinades, salad dressings, sorbets and sherbets. The juice can also be cooked in sauces and baked goods. Goes with: Herbs, spices and ﬂavours: Basil, brandy, cardamom, Champagne, chipotle, cilantro,

cinnamon, cumin, garlic, ginger, thyme, vanilla, vermouth. Foods: Bananas, cherries, chicken, chocolate, coconut, duck, mangoes, nuts, olives, pineapple, pork, red onion, seafood, strawberries, yogurt. Health highlights: No fat, cholesterol or sodium. Excellent source of vitamin C. Good source of folate. Provides thiamin and potassium.

Amount / Teneur

Juice Orange “Juice orange” is a generic term for orange varieties that are particularly good for juicing. Valencia oranges, which have few or no seeds, are renowned for their rich-tasting, golden juice. Hamlin oranges, which are seedless, provide pale, very ﬂavourful juice.

Navel Orange Navel oranges are named for the distinctive bump on the blossom end, which resembles a navel/belly button. Grown in California, Arizona and Florida, these oranges have pebbly, medium-thick skin that’s a deep yellowish-orange. Larger than juicing oranges, these popular eating oranges are juicy, usually seedless, and easy to peel and section. The ﬂavour is a balance of sweet and acidic.

Temple Orange The Temple orange, also known as a royal mandarin, is actually a tangor, a cross between a tangerine and an orange. This oval-shaped fruit looks like a large tangerine and is easy to peel and section. The pebbly peel is red-orange, the juicy ﬂesh is light orange, and the rich ﬂavour is spicy-sweet.

Nutrition Facts Valeur nutritive Per 1 medium orange (121 g) par orange de taille moyenne (121 g) Calories 60 * DV = daily value VQ = valeur quotidienne

Peak season: January–March; available November–May. Buy and store: Choose oranges that are ﬁrm, heavy for their size, and free of bruising and wrinkles. Ripe oranges may have some green on the peel. A rough brown spot on the peel (russeting) doesn’t affect the ﬂavour. Store at room temperature or loose (not in a plastic bag) in the refrigerator up to 2 weeks. Prep and cook: Navel oranges are exceptional eating oranges. To peel,

Nutrition Facts Valeur nutritive Per 1 medium orange (140 g) par orange de taille moyenne (140 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Peak season: January–March. Buy and store: Choose Temple oranges that are ﬁrm, heavy for their size, and free of bruising and wrinkles. Green or brown patches on the skin do not affect the ﬂavour. Store at room temperature or loose (not in a plastic bag) in the refrigerator up to 2 weeks. Prep and cook: Temple oranges are excellent eating oranges. To peel, slice off the stem end. Score the peel lengthwise into quarters,

Nutrition Facts Valeur nutritive Per 1 medium orange (131 g) par orange de taille moyenne (131 g) Calories 60 * DV = daily value VQ = valeur quotidienne

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 14 g Fibre / Fibres 3 g Sugars / Sucres 0 g

5% 12 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 4%

Vitamin C / Vitamine C Iron / Fer

100 % 0%

slice off the stem end. Score the peel lengthwise in quarters, without cutting the ﬂesh, then pull away the peel. They can be used in salads, sauces, side dishes and marmalade. One medium navel orange yields 6 to 7 tablespoons juice, and 3 to 4 teaspoons grated zest. The juice can be used in sorbets, sherbets and baked goods. Goes with: Herbs, spices and ﬂavours: Basil, brandy, Champagne, cilantro, cinnamon, cloves,

cumin, curry, ginger, lemon, mint, rosemary, thyme. Foods: Berries, chicken, chocolate, coconut, duck, ﬁsh, nuts, pork, red onions, olives, seafood, walnuts, wild rice. Health highlights: No fat, cholesterol or sodium. Excellent source of vitamin C. Good source of folate. Provides vitamin B6, thiamin, calcium, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 18 g Fibre / Fibres 3 g Sugars / Sucres 12 g

6% 12 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 6%

Vitamin C / Vitamine C Iron / Fer

140 % 2%

without cutting the ﬂesh, then pull away the peel. They can be used in salads, sauces, side dishes and marmalade. One medium Temple orange yields 6 to 7 tablespoons juice, and 3 to 4 teaspoons grated zest. The juice can be used in sorbets, sherbets and baked goods. Goes with: Herbs, spices and ﬂavours: Almond, basil, brandy, chocolate, cinnamon, cumin, curry, ginger, lemon, mint, rosemary, thyme.

Foods: Apples, bananas, chicken, coconut, couscous, cranberries, duck, mangoes, nuts, pork, red onions, shrimp, strawberries, tuna. Health highlights: No fat, cholesterol or sodium. Excellent source of vitamin C. Good source of folate. Provides thiamin, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 15 g Fibre / Fibres 3 g Sugars / Sucres 12 g

5% 13 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 4%

Vitamin C / Vitamine C Iron / Fer

120 % 0%

FRUITS

Valencia Orange Valencia is the main orange for commercial juice. Named for the city in Spain, brought to the New World by the Spanish and now grown in Arizona, California, Florida and Texas, these medium to large round or oval oranges have thin, smooth, yellow to orange peel sometimes tinged with green; juicy ﬂesh with few or no seeds; and rich ﬂavour.

Papaya The papaya (or “pawpaw”) is native to North America. The two main types are Hawaiian and Mexican. Hawaiian papayas are more common in U.S. supermarkets. These pear-shaped, yellow papayas are about 6 inches long and weigh about 1 pound. Their golden or orange flesh is smooth and juicy, with a sweet-tart flavour. Mexican papayas weigh up to 20 pounds. Their reddish flesh has a mild, sweet flavour, and the cavity is packed with large, edible dark seeds covered with gel.

Passion Fruit Passion fruit, a tropical fruit that’s native to Brazil, is also widely grown in California, Florida and Hawaii. It’s so named because parts of its flower were thought to resemble symbols of Christ’s crucifixion. Also known as granadilla and purple granadilla, passion fruit is egg-shaped and about 3 inches long, with an inedible rind that’s purple, red or golden yellow, depending on the variety. Inside, hundreds of edible black seeds are surrounded by juicy, jelly-like yellow or orange-yellow pulp that’s highly aromatic, with an intense sweet-tart flavour similar to guava.

Peak season: April–July; available February–November. Buy and store: Choose oranges that are ﬁrm, heavy for their size, and free of bruising and wrinkles. Store at room temperature or loose (not in a plastic bag) in the refrigerator up to 2 weeks. Prep and cook: Valencias are excellent for juice: one medium Valencia yields 6 to 7 tablespoons juice and 3 to 4 teaspoons grated zest. To juice, use oranges at room temperature (cold ones yield less juice). To extract the most juice,

Nutrition Facts Valeur nutritive Per 1 medium orange (121 g) par orange de taille moyenne (121 g) Calories 60 * DV = daily value VQ = valeur quotidienne

Peak season: April–June and October–December; available year-round. Buy and store: Choose papayas that yield slightly to gentle pressure but aren’t soft on the stem end. Avoid papayas that are bruised or shrivelled, or have dark spots. Slightly green papayas ripen quickly at room temperature (place in a paper bag to hasten ripening). When ripe, papayas are yellow or yellow-orange. Ripen at room

Nutrition Facts Valeur nutritive Per ½ small papaya (76 g) par demi-papaye de petite taille (76 g) Calories 30 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose ﬁrm passion fruit that’s heavy for its size. Let green fruit ripen at room temperature. When ripe, the skin is wrinkled or dimpled, but this doesn’t mean the fruit is overripe. Refrigerate up to 7 days.

Nutrition Facts Valeur nutritive Per 2 passion fruits (54 g) par 2 fruits de la passion (54 g) Calories 50 * DV = daily value VQ = valeur quotidienne

roll the uncut orange between your hand and the countertop several times. Then cut it in half and juice it. Drink the juice as is, mix it with other juices or beverages, add to smoothies, or use in marinades, salad dressings, sorbets and sherbets. The juice can also be cooked in sauces and baked goods. Valencias are good for eating fresh, but because they’re difficult to peel, serve as wedges (“smiles”) or slices. Goes with: Herbs, spices and ﬂavours: Almond, basil, chipotle, cilantro, cinnamon, cloves, cumin,

curry, garlic, ginger, Kirsch, thyme, vermouth, vanilla. Foods: Apples, bananas, beef, chicken, chocolate, cranberries, duck, green onions, pork, red onion, salmon, shrimp, spinach, walnuts. Health highlights: No fat, cholesterol or sodium. Excellent source of vitamin C. Good source of folate. Provides thiamin and potassium.

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 14 g Fibre / Fibres 3 g Sugars / Sucres 0 g

5% 12 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 4%

Vitamin C / Vitamine C Iron / Fer

100 % 0%

temperature, then refrigerate in a plastic bag; they keep up to 7 days but are best eaten within 2 days. Prep and cook: Ripe fresh papayas are usually served chilled. Cut lengthwise, scoop out the seeds, and eat with a spoon. Use fresh papaya in salads, sauces and desserts. Use the seeds to add peppery ﬂavour to creamy salad dressings. Goes with: Herbs, spices and ﬂavours: Basil, cayenne, cilantro,

coriander, lemon, lime, mint, port, vanilla. Foods: Avocados, almonds, chicken, chiles, coconut, mangoes, oranges, pineapple, prosciutto, red onion, yogurt. Health highlights: Low in calories. No fat, cholesterol or sodium. Excellent source of vitamin C. Good source of folate. Provides potassium.

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 7 g Fibre / Fibres 1 g Sugars / Sucres 4 g

2% 5%

Protein / Protéines 0.5 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

4% 2%

Vitamin C / Vitamine C Iron / Fer

80 % 0%

Prep and cook: Passion fruit is eaten fresh, or juiced. Cut lengthwise and scoop out the pulp with a spoon, edible seeds and all. Or strain the seeds in a nonaluminum sieve. Spoon the pulp over ice cream, or use in sauces, desserts, or jelly. To juice, squeeze the pulp through cheesecloth to add to other fruit juices or beverages, or use in cake frosting.

Goes with: Herbs, spices and ﬂavours: Allspice, Champagne, cinnamon, clove, ginger, orange. Foods: Bananas, chocolate, coconut, grapes, kiwifruit, papaya, yogurt. Health highlights: No fat or cholesterol. Low sodium. Provides vitamins A and C, iron, magnesium and potassium. Very high in ﬁbre.

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 13 g Fibre / Fibres 6 g Sugars / Sucres 6 g

4% 22 %

Protein / Protéines 1 g

Sodium / Sodium 15 mg

Vitamin A / Vitamine A Calcium / Calcium

6% 0%

Vitamin C / Vitamine C Iron / Fer

25 % 6%

FRUITS

Peach The peach, native to China, has fuzzy skin and either yellow or cream-coloured flesh. Yellow peaches have golden skin with a pink or red blush, deep yellow flesh and a sweet-tart flavour. White peaches have creamy yellow skin with pink or red, and sweeter flesh. Peaches are either freestone (the flesh pulls away from the pit) or cling/ clingstone (the flesh clings to the pit).

Peach, Doughnut Doughnut peaches, also known as Saturn peaches, have a flat, round shape that resembles a doughnut. The velvety skin is creamy yellow with a reddish blush. Inside, the cream-coloured flesh is fragrant and exceptionally sweet. Doughnut peaches are semi-freestone, which means the flesh pulls away from the pit when the peach is fully ripe.

Peak season: June–August; available April–October. Buy and store: Choose blemishfree, unwrinkled peaches with a uniform yellow background colour, no green around the stem, and no soft spots. When ripe, a peach is fragrant and yields slightly to the touch. Ripen at room temperature, then refrigerate up to 7 days. Prep and cook: Peaches are excellent for eating out of hand, and can be eaten without peeling.

Nutrition Facts Valeur nutritive Per 1 medium peach (98 g) par pêche de taille moyenne (98 g) Calories 40 * DV = daily value VQ = valeur quotidienne

Peak season: June–August, January–February. Buy and store: Choose doughnut peaches that are blemish-free, are a uniform yellow background and have no green around the stem. When ripe, the peach is fragrant and yields slightly to the touch. Let ripen at room temperature, then refrigerate up to 7 days. Prep and cook: Doughnut peaches are excellent for eating out of hand, and can be eaten

Nutrition Facts Valeur nutritive Per 1 small peach (79 g) par pêche de petite taille (79 g) Calories 30 * DV = daily value VQ = valeur quotidienne

To peel for cooking, blanch in boiling water 1 minute, then place in ice water to loosen the skin. Sprinkle cut peaches with lemon juice to prevent browning. Slice or chop fresh peaches to add to cereal, pancakes, salads, salsas and smoothies. Cook in jams, sauces, pies, cobblers and other desserts. Peach halves or slices can be grilled as a side dish with meat or seafood, or as a dessert topping. Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, basil,

Bourbon, brandy, brown sugar, Champagne, cinnamon, clove, cream, ginger, honey, lemon, maple, mint, nutmeg, red wine, vanilla. Foods: Almonds, berries, coconut, cherries, chicken, currants, ham, ice cream, oranges, plums, pork, ricotta, seafood, walnuts, yogurt. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides vitamins C and E and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 9 g Fibre / Fibres 2 g Sugars / Sucres 8 g

3% 8%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 0%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

without peeling. To peel for cooking, blanch in boiling water 1 minute, then place in ice water to loosen the skin. Sprinkle cut peaches with lemon juice to prevent browning. Slice or chop fresh doughnut peaches to add to cereal, salads, salsas and smoothies. Cook doughnut peaches in jams, sauces, pies, and desserts such as crêpes. Doughnut peach halves can also be poached.

Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, basil, brandy, caramel, Champagne, cinnamon, clove, cream, ginger, honey, lemon, red wine, vanilla. Foods: Almonds, apricots, berries, chicken, ham, nuts, oranges, plums, ricotta, seafood, sorbet, yogurt. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides vitamins C and E.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 8 g Fibre / Fibres 2 g Sugars / Sucres 7 g

3% 6%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 0%

Vitamin C / Vitamine C Iron / Fer

8% 2%

FRUITS

Pears—a near-perfect package of good looks, taste and texture. With their iconic shape, fabulous colours, various sizes (petite, like the Seckel, to big and bold, like Taylor’s Gold)—and sweet juiciness, pears are a perennial favourite. An interesting fact about pears: Because they bruise easily, they’re picked mature but still hard— but their ﬂavour just gets better as they ripen in your kitchen. Fresh pears are succulent goodness as a snack, in salads and on cheese platters. Long-prized in France, pears also star in desserts—poached in port, sautéed in butter, or baked in tarts and other goodies. Plus, they’re loaded with nutritional goodies: lots of ﬁbre along with vitamin C and potassium. What they don’t have is a lot of fat, cholesterol and sodium. Just about perfect!

Anjou Pear Named after a region in France, the allpurpose Anjou (or d’Anjou) pear is the most abundant variety in the U.S. Red and green varieties have the distinctive pear shape, thin skin and dense, smooth, soft ivory ﬂesh. Anjous are sweet and juicy, with a “honeyed” fragrance and ﬂavour hinting of lemon-lime. Excellent eaten fresh, they can be used like apples in many ways.

Peak season: September–June. Buy and store: Choose ﬁrm, unblemished pears. Avoid pears with bruises or cuts. Ripen at room temperature. To speed ripening, place them in a paper bag with an apple or banana for 2 to 3 days. As they ripen, Anjous change colour very little, if at all. They are ripe when the ﬂesh at the stem end yields to gentle pressure. Store ripe pears in a plastic bag in the refrigerator up to 3 days. Prep and cook: Eat out of hand, add to cheese plates, salads,

Nutrition Facts Valeur nutritive Per 1 medium pear (169 g) par poire de taille moyenne (169 g) Calories 100 * DV = daily value VQ = valeur quotidienne

smoothies, and use in desserts and sorbets. Unpeeled red Anjous make a colourful addition to salads. To keep cut pears from browning, dip into a solution of one part lemon juice and three parts water. Peel pears before cooking (the skin darkens and toughens). Use in sauces, chutneys and preserves. Use ﬁrm, slightly underripe pears for poaching, roasting, grilling and baking. Goes with: Herbs, spices and ﬂavours: Almond, anise, Bourbon, Burgundy, balsamic vinegar,

brandy, brown sugar, caramel, cinnamon, cloves, ginger, honey, lemon, maple, nutmeg, pepper, vanilla. Foods: Brie, chicken, chocolate, cranberries, duck, feta, figs, Gorgonzola, hazelnuts, herbed flatbread, oranges, pecans, pork, quince, raisins, spinach, squash, walnuts. Health highlights: No fat, cholesterol or sodium. Provides vitamin C, folate and potassium. High in fibre. Amount / Teneur

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 26 g Fibre / Fibres 5 g Sugars / Sucres 17 g

9% 20 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

FRUITS

Asian Pear Asian pears, also known as apple-pears, Chinese pears or sand pears, resemble an apple in shape and texture. Brought to the U.S. by Chinese immigrants, commonly available varieties, grown mainly in California and the Northwest, include Hosui, Ya Li and 20th Century (Nijisseki). Some are round and others more pear-shaped. The skin can be brown, yellow or yellow-green, and smooth or slightly rough and brownish (russeted). The ﬂesh is typically white, crunchy, juicy and slightly sweet. They’re excellent for eating out of hand.

Bartlett Pear The Bartlett is the most common pear in the U.S.: 75 % of all pears grown here (mainly in the Northwest) are Bartletts. Because harvesting begins in late August, earlier than for many other pears, the Bartlett is called a summer pear. Yellow and red Bartlett varieties both have the classic pear shape—round on the bottom, narrowing to a slender stem end. The ﬂesh is creamy, sweet, very juicy and aromatic, with the classic pear ﬂavour.

Bosc Pear The Bosc, with its long neck and curved stem, was discovered in the 1800s in France or Belgium and named after the director of the Paris Botanical Garden. The skin is cinnamon brown with russeting. The flesh is crisp, smooth and dense, with a hon eyed, spicy fragrance and flavour. Because Boscs develop sweetness sooner than other varieties, the ripe flesh is firmer, making them excellent for eating fresh and for cooking, because they hold their shape.

Peak season: Available April–January. Buy and store: Choose Asian pears that are fragrant, and have few brown spots and no bruises. Asian pears are ﬁrm and ready to eat when sold. Unlike Anjou and other pears, they do not soften. Store Asian pears up to 7 days at room temperature, and up to 3 months in the refrigerator.

Nutrition Facts Valeur nutritive Per 1 pear (122 g) par poire (122 g) Calories 50 * DV = daily value VQ = valeur quotidienne

Peak season: August–September; available August–February. Buy and store: Choose ﬁrm, unblemished pears. Avoid pears with bruises or cuts. Ripen at room temperature. To speed ripening, place them in a paper bag with an apple or banana for 2 to 3 days. Pears are ripe when the ﬂesh at the stem end yields to gentle pressure. As they ripen, yellow Bartletts change from green to yellow, and red Bartletts from dark red to bright

Nutrition Facts Valeur nutritive Per 1 medium pear (169 g) par poire de taille moyenne (169 g) Calories 100 * DV = daily value VQ = valeur quotidienne

Peak season: Available September–April. Buy and store: Choose ﬁrm, unblemished pears. Avoid pears with bruises or cuts. Ripen at room temperature. To speed ripening, place them in a paper bag with an apple or banana for 2 to 3 days. Due to their extra sweetness, Boscs are ready for eating or cooking before the ﬂesh at the stem yields to gentle pressure (the usual ripeness test). Store ripe pears in a plastic bag in the refrigerator up to 3 days.

Nutrition Facts Valeur nutritive Per 1 medium pear (169 g) par poire de taille moyenne (169 g) Calories 100 * DV = daily value VQ = valeur quotidienne

Prep and cook: Eat out of hand, or use in salads and sandwiches. For best flavour, chill them first. They can also be sautéed, poached, baked and grilled. When cooked, the flavour intensifies and the flesh remains firm. Goes with: Herbs, spices and flavours: Anise, balsamic vinegar, Bourbon, brown sugar, Calvados, cinnamon, ginger, lemon, nutmeg, mint, orange, vanilla.

Foods: Almonds, blackberries, celery, cheese, chicken, chocolate, currants, duck, ﬁgs, pistachios, spinach, winter squash. Health highlights: No fat, cholesterol or sodium. Provides vitamins C and K. High in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 13 g Fibre / Fibres 4 g Sugars / Sucres 9 g

4% 18 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

8% 0%

red. Store ripe pears in a plastic bag in the refrigerator up to 3 days. Prep and cook: Bartletts are best for eating fresh or canning, but not for cooking (they become mushy when heated). Eat out of hand, add to cheese plates, or use in salads, smoothies, fresh desserts and sorbets. To keep cut pears from browning, dip into a solution of one part lemon juice and three parts water.

Goes with: Herbs, spices and flavours: Anise, brandy, brown sugar, chocolate, cinnamon, honey, lemon, maple, Marsala, vanilla. Foods: Almonds, apples, arugula, blueberries, chicken, feta, figs, Gorgonzola, herbed focaccia, pecans, pork, red onions, squash, walnuts. Health highlights: No fat, cholesterol or sodium. Provides vitamin C, folate and potassium. High in fibre. Amount / Teneur

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 26 g Fibre / Fibres 5 g Sugars / Sucres 17 g

9% 20 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Prep and cook: Eat out of hand, or add to cheese plates, salads, smoothies, desserts and sorbets. To keep cut pears from browning, dip into a solution of one part lemon juice and three parts water. Peel pears before cooking (the skin darkens and toughens). Boscs can be poached, roasted, grilled, or baked whole or in tarts and other pastries. Or use in sauces, chutneys and preserves. Goes with: Herbs, spices and ﬂavours: Almond, balsamic vinegar, Beaujolais, brown sugar,

cardamom, cinnamon, grappa, honey, lemon, maple, mustard, nutmeg, orange, vanilla. Foods: Bacon, berries, Camembert, chocolate, cranberries, crème fraîche, duck, goat cheese, hazelnuts, pecans, pork, raisins, spinach, walnuts, winter squash. Health highlights: No fat, cholesterol or sodium. Provides vitamin C, folate and potassium. High in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 26 g Fibre / Fibres 5 g Sugars / Sucres 17 g

9% 20 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

FRUITS

Comice Pear The Comice, formally known as Doyenne du Comice, was first grown in France in the mid-1800s. Today in the U.S. they’re grown mainly in the Northwest. Comice pears are often very large, with a round body and short neck. Their thin, fragile skin is usually green, often with a red blush. Some newer varieties are striped with red or are all red. The Comice is exceptionally sweet and juicy. With silky smooth flesh and a buttery flavour, it’s considered the best eating and dessert pear.

Concorde Pear The Concorde, a cross between the Comice and the Conference pear, a popular European variety, combines the best of both. With its round base and exceptionally long neck, the Concorde has a striking, elegant silhouette. Its yellow-green skin sometimes has golden russeting. The cream-coloured or ivory flesh is dense and juicy even when firm, and its flavour is sweet, with a hint of vanilla. An allpurpose pear, the Concorde is good for eating fresh and holds up well when cooked.

Forelle Pear The Forelle is among the smallest (only slightly larger than the Seckel) and most colourful varieties. Thought to have originated in Germany, it has a bell-shaped body similar to a Bartlett. The juicy ﬂesh, a little ﬁrmer than other pears, is very sweet. Its sweetness and size make the Forelle excellent for eating fresh—it’s considered a “snacking” pear—but less suitable for cooking.

Peak season: Available September–March. Buy and store: Choose ﬁrm, unblemished pears. Avoid pears with bruises or cuts. Ripen at room temperature. To speed ripening, place pears in a paper bag with an apple or banana for 2 to 3 days. Pears are ripe when the ﬂesh at the stem end yields to gentle pressure. Store ripe pears in a plastic bag in the refrigerator up to 3 days.

Nutrition Facts Valeur nutritive Per 1 medium pear (169 g) par poire de taille moyenne (169 g) Calories 100 * DV = daily value VQ = valeur quotidienne

Peak season: Available September–February. Buy and store: Choose firm, unblemished pears. Avoid pears with bruises or cuts. Ripen at room temperature. To speed ripening, place pears in a paper bag with an apple or banana for 2 to 3 days. As it ripens, the skin may become more golden and the flavour mellows. Concordes can be used while still somewhat firm and before the flesh at the stem yields to gentle pressure. Store ripe pears in a plastic bag in the refrigerator up to 3 days.

Nutrition Facts Valeur nutritive Per 1 medium pear (169 g) par poire de taille moyenne (169 g) Calories 100 * DV = daily value VQ = valeur quotidienne

Peak season: Available October–March. Buy and store: Choose ﬁrm, unblemished pears. Avoid pears with bruises or cuts. Ripen at room temperature. To speed ripening, place pears in a paper bag with an apple or banana for 2 to 3 days. The background colour of the skin turns from green to yellow-green as it ripens. Forelles are ripe when the ﬂesh at the stem end yields to gentle pressure. Store ripe pears in a plastic bag in the refrigerator up to 3 days.

Nutrition Facts Valeur nutritive Per 1 medium pear (169 g) par poire de taille moyenne (169 g) Calories 100 * DV = daily value VQ = valeur quotidienne

Prep and cook: Comices are excellent used fresh, but their juiciness makes them unsuitable for cooking. Eat out of hand, add to cheese plates, salads and smoothies, or use fresh in desserts and sorbets. To keep cut pears from browning, dip into a solution of one part lemon juice and three parts water. Goes with: Herbs, spices and ﬂavours: Brown sugar, Burgundy, caramel, Champagne, chocolate, cinnamon, ginger, honey, lemon, Marsala, orange, pepper.

Foods: Blue cheese, Brie, blackberries, duck, feta, figs, herbed flatbread, ice cream, pecans, pineapple, prosciutto, raisins, walnuts, watercress. Health highlights: No fat, cholesterol or sodium. Provides vitamin C, folate and potassium. High in fibre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 26 g Fibre / Fibres 5 g Sugars / Sucres 17 g

9% 20 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Prep and cook: Concordes are less likely to brown after cutting than other pears, making them a good choice to use fresh. Eat out of hand, add to cheese plates, salads and smoothies, or use in fresh desserts and sorbets. To keep cut pears from browning, dip into a solution of one part lemon juice and three parts water. Peel pears before cooking (the skin darkens and toughens). Concordes can also be poached, sautéed, roasted, grilled, cooked in sauces, chutneys and preserves, or baked whole or in tarts and pies.

Goes with: Herbs, spices and ﬂavours: Anise, balsamic vinegar, Burgundy, cinnamon, cloves, honey, lemon, maple, Marsala, mustard, nutmeg, orange, ruby port, vanilla. Foods: Almonds, bacon, Camembert, chocolate, cranberries, duck, feta, hazelnuts, herbed focaccia, pecans, pork, quince, red onions, Roquefort, spinach, turkey, walnuts. Health highlights: No fat, cholesterol or sodium. Provides vitamin C, folate and potassium. High in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 26 g Fibre / Fibres 5 g Sugars / Sucres 17 g

9% 20 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Prep and cook: Forelles are excellent eaten fresh, either out of hand or added to cheese plates, salads and smoothies, or in desserts and sorbets. To keep cut pears from browning, dip into a solution of one part lemon juice and three parts water. Because of their size, Forelles aren’t suitable for cooking. However, their colour makes them attractive in centrepieces and displays. Goes with: Herbs, spices and ﬂavours: Almond, anise, brandy, caramel, Champagne, chocolate,

cinnamon, honey, lemon, nutmeg, ruby port, vanilla. Foods: Blue cheese, Camembert, crème fraîche, Gouda, ham, herbed ﬂatbread, ice cream, pecans, pineapple, pistachios, prosciutto, raisins, watercress. Health highlights: No fat, cholesterol or sodium. Provides vitamin C, folate and potassium. High in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 26 g Fibre / Fibres 5 g Sugars / Sucres 17 g

9% 20 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

FRUITS

Packham Pear The Packham is a specialty pear that’s a cross between a Bartlett and the Yvedale St. Germain variety. Originally bred in Australia in 1897, in the U.S. they’re grown primarily in the Northwest. Packhams are stout, bumpy, and bell-shaped with a tapered neck. The skin is pale green, and the white ﬂesh is juicy, succulent and very sweet. Packhams are good for eating fresh and for cooking.

Seckel Pear The Seckel, also called a sugar pear, is the only variety that may have originated in the U.S., and was discovered in Philadelphia in the 1800s. The smallest commercially grown pear, the Seckel is short, chubby and round. The skin is olive green with a prominent maroon blush, and doesn’t change colour as it ripens. The ﬂesh is crisp and exceptionally sweet. Seckels are good for eating fresh, cooking and canning.

Starkrimson Pear The Starkrimson, named for its vibrant cr i mson sk i n, i s someti mes called “E ar ly R ed.” Bell-shaped with a thick neck and stocky stem, it has a thin, delicate skin, and cream or ivory flesh that’s smooth and juicy, with a subtle floral aroma. The flavour is sweet and mild. Starkrimsons are best eaten fresh.

Peak season: Available April–June. Buy and store: Choose ﬁrm, unblemished pears. Avoid pears with bruises or cuts. To speed ripening, place pears in a paper bag with an apple or banana for 2 to 3 days. The green skin develops a yellowish cast as it ripens. The pears are ripe when the ﬂesh at the stem end yields to gentle pressure. Store ripe pears in a plastic bag in the refrigerator up to 3 days. Prep and cook: Eat out of hand, or add to cheese plates, salads and smoothies, or in desserts and sorbets.

Nutrition Facts Valeur nutritive Per 1 medium pear (169 g) par poire de taille moyenne (169 g) Calories 100 * DV = daily value VQ = valeur quotidienne

Peak season: September–February. Buy and store: Choose ﬁrm, unblemished pears. Avoid pears with bruises or cuts. Ripen at room temperature. To speed ripening, place pears in a paper bag with an apple or banana for 2 to 3 days. Pears are ripe when the ﬂesh at the stem end yields to gentle pressure. Store ripe pears in a plastic bag in the refrigerator up to 3 days. Prep and cook: Eat out of hand, or cut into halves or quarters and add to cheese plates and salads.

Nutrition Facts Valeur nutritive Per 1 small pear (148 g) par poire de petite taille (148 g) Calories 80 * DV = daily value VQ = valeur quotidienne

Peak season: Available August–January. Buy and store: Choose ﬁrm, unblemished pears. Avoid pears with bruises or cuts. Ripen at room temperature. To speed ripening, place pears in a paper bag with an apple or banana for 2 to 3 days. The Starkrimson’s skin changes from deep red to brilliant red as it grows. They are ripe when the ﬂesh at the stem end yields to gentle pressure. Store ripe pears in a plastic bag in the refrigerator up to 3 days.

Nutrition Facts Valeur nutritive Per 1 medium pear (169 g) par poire de taille moyenne (169 g) Calories 100 * DV = daily value VQ = valeur quotidienne

To keep cut pears from browning, dip into a solution of one part lemon juice and three parts water. For cooking, use ﬁrm, slightly underripe pears, and peel before cooking (the skin darkens and toughens). Use in sauces, compotes, chutneys and preserves, and in pies and other pastries. Packhams hold their shape well when poached or baked. Goes with: Herbs, spices and ﬂavours: Almond, balsamic vinegar, Burgundy, cinnamon, cloves, honey, lemon, maple, Marsala, nutmeg, orange, vanilla.

Foods: Arugula, chicken, chocolate, cranberries, currants, duck, ﬁgs, Gorgonzola, hazelnuts, multi-grain breads, pecans, pork, quince, squash, walnuts. Health highlights: No fat, cholesterol or sodium. Provides vitamin C, folate and potassium. High in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 26 g Fibre / Fibres 5 g Sugars / Sucres 17 g

9% 20 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Their size and colour makes them attractive as a centrepiece or garnish. To keep cut pears from browning, dip into a solution of one part lemon juice and three parts water. For cooking, select slightly ﬁrm, underripe pears. Peel before cooking (the skin darkens and toughens). Seckels can be poached or baked. And because of their small size, they can be canned or pickled whole. Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, brandy,

cardamom, Champagne, cinnamon, cloves, honey, lemon, nutmeg, orange, Sauternes, vanilla. Foods: Almonds, Brie, chicken, chocolate, cranberries, duck, hazelnuts, pecans, prosciutto, squash, Stilton, walnuts, watercress. Health highlights: No fat, cholesterol or sodium. Provides vitamins C and K and potassium. High in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 23 g Fibre / Fibres 5 g Sugars / Sucres 14 g

8% 18 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Prep and cook: Eat out of hand, add to salads and smoothies, or use in desserts and sorbets. Their colour makes them an appealing choice for fruit and cheese plates. To keep cut pears from browning, dip into a solution of one part lemon juice and three parts water. Goes with: Herbs, spices and ﬂavours: Almond, anise, Beaujolais, Calvados, chocolate, honey, lemon, Marsala, orange, pepper, vanilla.

Foods: Brie, chicken, crème fraîche, currants, ham, pecans, quince, raisins, red onions, smoked Gouda, spinach, walnuts. Health highlights: No fat, cholesterol or sodium. Provides vitamin C, folate and potassium. High in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 26 g Fibre / Fibres 5 g Sugars / Sucres 17 g

9% 20 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

FRUITS

Taylor’s Gold Pear Taylor’s Gold is a russet Comice, a natural mutation first discovered in New Zealand in 1986. This new pear is large and bell-shaped, with golden to bronze skin covered with russeting, similar to a pale Bosc. The flesh is soft, creamy and quite juicy, with a slight floral aroma. The flavour is sweet and buttery. Taylor’s Golds are best for eating fresh.

Pepino Melon The pepino (also known as mellowfruit and tree melon), once found only in Peru, is a small, egg- or teardrop-shaped melon with a soft ivory or pale yellow skin streaked with deep purple. Ranging in size from a plum to a large papaya, all of the pepino—rind, seeds and flesh—is edible. The yellow flesh is firm, juicy and lightly sweet. The flavour is a mild combination of cantaloupe, honeydew and cucumber.

Persian Melon The Persian melon, which originated in Persia (now Iran), is a muskmelon. Similar to a cantaloupe, the Persian has a pale grey-green rind with delicate tan netting, but is larger, weighing about 5 pounds. The salmon-coloured ﬂesh is sweet, and ﬁrmer than a cantaloupe’s.

Peak season: April–June. Buy and store: Choose ﬁrm, unblemished pears. Avoid pears with bruises or cuts. Ripen at room temperature. To speed ripening, place pears in a paper bag with an apple or banana for 2 to 3 days. Pears are ripe when the ﬂesh at the stem end yields to gentle pressure. Store ripe pears in a plastic bag in the refrigerator up to 3 days.

Nutrition Facts Valeur nutritive Per 1 medium pear (169 g) par poire de taille moyenne (169 g) Calories 100 * DV = daily value VQ = valeur quotidienne

Prep and cook: Eat out of hand, add to cheese plates, salads and smoothies, or use in desserts and sorbets. To keep cut pears from browning, dip into a solution of one part lemon juice and three parts water. To use cooked, slice slightly underripe pears to bake in tarts. Or steam and purée for baby food. Goes with: Herbs, spices and ﬂavours: Almond, Calvados, chocolate, cinnamon, cloves, honey, lemon, orange, ruby port, vanilla.

Foods: Berries, Camembert, currants, duck, fennel, Gorgonzola, hazelnuts, pork, walnuts, watercress. Health highlights: No fat, cholesterol or sodium. Provides vitamin C, folate and potassium. High in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg 0%

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Peak season: Available year-round. Buy and store: Choose fragrant, ﬁrm, unblemished pepinos. Ripen at room temperature. As it ripens, the green or light yellow skin changes to deeper yellow, and the stem end has a fragrant aroma. Store ripe pepinos in a plastic bag in the refrigerator up to 3 days.

Prep and cook: Eat pepinos as soon as they’re ripe. Eat out of hand like an apple, seeds and all. Although the rind is edible, it can be peeled if tough. Use diced pepino in salads, salsa and chutney. Goes with: Herbs, spices and ﬂavours: Basil, Champagne, cilantro, ginger, lemon, lime, mint, pepper, salt, vanilla, white wine.

Nutrition Facts Valeur nutritive

Fat / Lipides

(n/a)

Saturated / saturés + Trans / trans

(n/a)

Exact data not available (n/a) Données exactes non disponibles (s.o.) Calories (n/a) * DV = daily value VQ = valeur quotidienne

9% 20 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Amount / Teneur

% DV / % VQ*

Carbohydrate / Glucides 26 g Fibre / Fibres 5 g Sugars / Sucres 17 g

% DV / % VQ*

Cholesterol / Cholestérol

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Foods: Bananas, berries, cantaloupe, chicken, chile peppers, nuts, pears, prosciutto, salad greens/spinach, seafood, sorbet. Health highlights: No fat or cholesterol.

Amount / Teneur

% DV / % VQ*

Carbohydrate / Glucides Fibre / Fibres Sugars / Sucres

(n/a) (n/a)

Protein / Protéines

Sodium / Sodium

(n/a)

Vitamin A / Vitamine A Calcium / Calcium

(n/a) (n/a)

Vitamin C / Vitamine C Iron / Fer

(n/a) (n/a)

Peak season: August–September; available June–November. Buy and store: Choose symmetrical Persian melons that are heavy for their size. Avoid unripe, rock-hard melons and overripe ones with lumps or soft spots. When ripe, the skin turns slightly golden, and the netting lightens in colour. The stem end gives to light pressure and the melon’s fragrance is more pronounced. Store whole melons at room temperature

up to 2 weeks. Refrigerate cut melon, covered, up to 5 days. Prep and cook: Persian melons are usually eaten fresh. Slice in half and scrape out the seeds and strings. The halves can be eaten with a spoon, with or without a ﬁlling (such as sorbet or yogurt). Halves can be cut into slices, cut into cubes, or scooped out with a melon baller. Use in salads, chilled fruit soups, salsas, smoothies and sorbets. Goes with: Herbs, spices and ﬂavours: Basil, Champagne,

cilantro, coconut, ginger, honey, lemon, lime, mint, orange, pepper, salt, vanilla. Foods: Berries, cheese, cherries, chicken, mangoes, nectarines, nuts, peaches, prosciutto, ricotta, seafood, sherry, sorbet, yogurt. Health highlights: Low in fat and sodium. No cholesterol. Excellent source of vitamins C and A. Provides potassium and folate.

Nutrition Facts Valeur nutritive

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Per 125 mL cubes, raw (85 g) par 125 ml de cubes, cru (85 g) Calories 30 * DV = daily value VQ = valeur quotidienne

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 7 g Fibre / Fibres 1 g Sugars / Sucres 7 g

2% 2%

Protein / Protéines 1 g

Sodium / Sodium 15 mg

Vitamin A / Vitamine A Calcium / Calcium

30 % 0%

Vitamin C / Vitamine C Iron / Fer

50 % 2%

FRUITS

Persimmon, Fuyu Fuyu persimmons, popular in Japan, are gaining ground in the U.S. Persimmons originated in ancient Asia and were brought to California in the 1880s. The Fuyu is tomato-shaped, and has a pale to bright orange skin and a green leafy “cap” at the top. The flesh is light orange. When almost ripe, the texture is firm and crisp enough to eat out of hand; when fully ripe, the flesh is very soft. The flavour is sweet, and without the astringency of some varieties, such as the Hachiya. Fuyus are typically eaten fresh.

Persimmon, Hachiya Hachiya persimmons are the most common variety in the U.S. The acorn-shaped Hachiya is the size of a peach. It has bright orange-red skin that dulls somewhat as it ripens, and a green leafy “cap” at the top. Unripe, its taste is astringent and bitter. When soft-ripe, the ﬂesh becomes jelly-like and juicy, and the ﬂavour becomes tangy and sweet, reminiscent of pumpkin, plum and honey. Hachiyas are used fresh and cooked.

Pineapple The pineapple, with its rough diamondpatterned skin, was named for its resemblance to a pine cone. Most are grown in Hawaii. Each 1- to 10-pound pineapple is several small, seedless fruits joined together. The firm, fibrous flesh is pale yellow to golden, with a distinctive sweet fragrance and sweet, tangy flavour. Pineapples are used fresh and cooked.

Peak season: October–January; May–June. Buy and store: Choose plump persimmons with smooth, glossy skin. Avoid persimmons with bruises or broken skin, or missing the green leafy cap on top. Fuyus change from green to completely orange when ripe, and are ﬁrm to the touch. Ripen at room temperature. Store ripe persimmons in a plastic bag in the refrigerator up to 3 days.

Nutrition Facts Valeur nutritive Per 3 persimmons (75 g) par 3 kakis (75 g) Calories 100 * DV = daily value VQ = valeur quotidienne

Peak season: November; available September–December. Buy and store: Choose plump persimmons with smooth, glossy skin and deep red undertones. Avoid persimmons with bruises or broken skin, or missing the green leafy cap at the top. Ripen at room temperature. Store ripe persimmons in a plastic bag in the refrigerator up to 3 days. To freeze, slice across the narrow end to create a spoon-size opening. Wrap tightly, and freeze up to 3 months.

Nutrition Facts Valeur nutritive Per 1 persimmon, 2.5" diameter (168 g) par kaki, 2,5 po de diamètre (168 g) Calories 120 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Pineapples are picked ripe (once off the tree, their starch won’t turn to sugar). The colour of the shell isn’t a reliable gauge of ripeness: a pineapple may be ready to eat even when the shell is green. Choose a plump pineapple with a sweet aroma and fresh-looking green leaves. Avoid pineapples that smell sour. To store, refrigerate a whole pineapple up to 5 days, or slices or chunks up to 7 days. Chunks can also be frozen.

Nutrition Facts Valeur nutritive Per 125 mL chunks, raw (82 g) par 125 ml de morceaux, cru (82 g) Calories 40 * DV = daily value VQ = valeur quotidienne

Prep and cook: Eat out of hand, or add to salads, salsas and sandwiches, or as a topping for ice cream or yogurt. The edible peel can be left on or removed. To peel, cut out the leaf base, then cut the persimmon in half lengthwise and remove the skin with a sharp paring knife. Use diced Fuyus in baked goods such as cakes and muffins. Goes with: Herbs, spices and ﬂavours: Brandy, brown sugar,

caramel, cilantro, cinnamon, cream, ginger, honey, Kirsch, nutmeg, vanilla. Foods: Apples, cranberries, custard, dates, grapefruit, hazelnuts, pecans, pomegranates, pork, onions, raisins, tomatillos, yams. Health highlights: No fat, cholesterol or sodium. Excellent source of vitamin C. Good source of vitamin A and iron. Provides potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 25 g Fibre / Fibres 0 g Sugars / Sucres 0 g

8% 0%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

20 % 2%

Vitamin C / Vitamine C Iron / Fer

80 % 15 %

Prep and cook: To eat fresh, halve lengthwise and spoon out the pulp, discarding any seeds. Or use the pulp in puddings, custards, ice cream and baked goods. To use frozen persimmons, thaw in the refrigerator until the pulp is just spoonable, about 4 hours. Then eat like sorbet, or use in recipes. Goes with: Herbs, spices and ﬂavours: Cardamom, cherry brandy, cilantro, cinnamon, cloves, ginger, honey, lime, nutmeg, orange, pear brandy, vanilla.

Foods: Apples, apricots, cranberries, custard, ﬁgs, grapes, hazelnuts, ice cream, pecans, pomegranates, pork, onions, sweet potatoes, tomatillos, wild rice. Health highlights: No fat, cholesterol or sodium. Provides vitamins A, C, E, K and B6, magnesium and potassium. Very high in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 31 g Fibre / Fibres 6 g Sugars / Sucres 21 g

10 % 24 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

8% 2%

Vitamin C / Vitamine C Iron / Fer

20 % 2%

Prep and cook: To cut, twist off the leaves, then slice the pineapple lengthwise into quarters, and cut away the core and shell. Cut and eat fresh as is, or add to salads, salsas, smoothies and beverages. Cut pineapple can also be cooked: sauté, stir-fry, broil, grill, or bake in pies and other desserts. Pineapple is also excellent in marinades not only for its ﬂavour, but because it contains bromelain, an enzyme that tenderizes meat.

Goes with: Herbs, spices and ﬂavours: Brown sugar, cilantro, Cointreau, coconut, ginger, Kirsch, lime, mint, orange, rum, vanilla. Foods: Bacon, bananas, bell peppers, chicken, ham, hazelnuts, kiwifruit, macadamias, melon, papayas, pork, raspberries, red onion, seafood, strawberries, sweet potatoes. Health highlights: Low in calories. No fat, cholesterol or sodium. Excellent source of vitamin C. Provides thiamin, vitamin B6 and folate. Amount / Teneur

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 11 g Fibre / Fibres 1 g Sugars / Sucres 8 g

4% 5%

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

70 % 2%

FRUITS

Plantain Plantains are large cooking bananas that are longer and thicker-skinned than common yellow (Cavendish) bananas, and have less sugar and more starch. As plantains ripen, their peel changes from green to yellow to black, and their mild, squash-like ﬂavour grows sweeter. Plantains are popular in Latin American, Caribbean and Asian cuisines.

Plum The plum, which originated in China, is related to the peach. More than 140 plum varieties are sold in the U.S. They range from 1 to 3 inches in diameter and may be red, purple, blue, yellow or green, with flavour that ranges from tart to very sweet. The two main types are the Japanese and the European (or Italian). The more common Japanese plums are round and juicy, with yellow or reddish flesh. European plums are small, oval, deep purple with golden yellow flesh, and less juicy. Both are good fresh and cooked.

Plum, Prune The prune plum, also known as the Italian plum, is a European plum that’s also dried as prunes, partly because of its higher sugar content. It’s smaller and less juicy than the larger, round Japanese plum, and is more delicate. The skin is reddish-purple to black with a light silvery “bloom,” providing natural protection from moisture. The flesh is yellow and somewhat firm, and the flavour is sweet. Prune plums are excellent fresh and cooked.

Peak season: Available year-round. Buy and store: Plantains can be bought at different stages of ripening, depending on how and when they will be used. Green plantains should be ﬁrm, yellow ones should yield to gentle pressure, and black ones should be slightly soft. Store at room temperature to continue ripening. Once the plantains reach the desired stage of ripeness, they may be refrigerated up to 3 days.

Nutrition Facts Valeur nutritive Per ½ medium, raw (90 g) par demi-plantain de taille moyenne, cru (90 g) Calories 110 * DV = daily value VQ = valeur quotidienne

Peak season: July–September; available May–October. Buy and store: Choose plump plums with good colour and smooth skin. Avoid plums that are rock-hard or have gouges, wrinkling, cracks or soft spots. Ripe plums are ﬁrm but yield to gentle pressure. Ripen at room temperature in a loosely closed paper bag. Ripe plums can be refrigerated up to 3 days.

Nutrition Facts Valeur nutritive Per 1 medium plum (66 g) par prune de taille moyenne (66 g) Calories 30 * DV = daily value VQ = valeur quotidienne

Peak season: July–October. Buy and store: Choose plump, well-coloured plums. Avoid plums that are rock-hard or have gouges, wrinkling or soft spots. Unripe plums are more blue than purple; ripe plums are deep purple to black. When ripe, the plum is ﬁrm but yields to gentle pressure. Handle carefully, and bring home soon after purchase: prune plums bruise easily, and break down rapidly in heat and humidity. Prune plums are harvested mature but continue to ripen after they’re picked. To

Nutrition Facts Valeur nutritive Per 1 prune plum, raw (33 g) par prune, pruneaux, crue (33 g) Calories 15 * DV = daily value VQ = valeur quotidienne

Prep and cook: Peel black plantains like other bananas. To peel less ripe plantains, trim the ends, score the peel lengthwise along the fruit’s four ridges, and gently peel. Green plantains are ﬁrm and starchy like potatoes, and are often fried or boiled. Yellow plantains are often grilled or baked, and are good in casseroles, soups, stews and fritters. Black plantains can be eaten out of hand or used in desserts.

Goes with: Herbs, spices and ﬂavours: Cayenne, chili, cilantro, cumin, garlic, ginger, nutmeg, sour orange. Foods: Avocado, bacon, chicken, onions, pork, shrimp. Health highlights: No fat, cholesterol or sodium. Good source of vitamins B6, C and magnesium. Provides vitamins A and C, folate and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 29 g Fibre / Fibres 2 g Sugars / Sucres 13 g

10 % 8%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

6% 0%

Vitamin C / Vitamine C Iron / Fer

25 % 4%

Prep and cook: Eat fresh plums out of hand, or add unpeeled, sliced or diced fresh plums to salads, salsas, oatmeal and yogurt. Cooked plums are used in preserves, fruit butter, sauces, compotes, and cobblers, tarts and other baked goods. Goes with: Herbs, spices and ﬂavours: Allspice, basil, brandy, brown sugar, cayenne, cinnamon, ginger, honey, lemon, rosemary, Sauternes, vanilla.

Foods: Almonds, apricots, cherries, hazelnuts, lamb, nectarines, oranges, peaches, pork, raspberries, strawberries, walnuts. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 8 g Fibre / Fibres 1 g Sugars / Sucres 7 g

3% 4%

Protein / Protéines 0.5 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 0%

Vitamin C / Vitamine C Iron / Fer

10 % 0%

further ripen, place in a loosely closed paper bag and store at room temperature several days; check them daily. Store ripe prune plums in the refrigerator up to 3 days. Prep and cook: Prune plums can be eaten out of hand, but are excellent cooked in sauces, jams, sweet or savoury dishes, and baked goods including pies, cakes, muffins and quick breads. Because they have less water content than other plums, they hold their shape well in baked desserts.

Goes with: Herbs, spices and ﬂavours: Allspice, basil, brandy, brown sugar, cinnamon, cloves, lemon, nutmeg, orange, sherry, vanilla. Foods: Bacon, berries, cantaloupe, chicken, couscous, duck, goose, honeydew, lamb, nectarines, pears, pistachios, pork, raisins, walnuts. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 4 g Fibre / Fibres 1 g Sugars / Sucres 3 g

1% 4%

Protein / Protéines 0.2 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 0%

Vitamin C / Vitamine C Iron / Fer

6% 0%

FRUITS

Pluot® The Pluot® ( ploo-ott), also called a plumcot, is a plum crossed with an apricot (more plum than apricot). Developed in the 1980s by plant geneticist Floyd Zaiger, Pluots resemble plums in appearance, taste and texture, but are sweeter. Grown mostly in California, there are now 80 varieties (some with fun names like Dinosaur Egg), with skin that may be yellow, green, crimson or purple, and may be striped or speckled. The ﬂesh may be white, yellow, orange, pink or red. Pluots are good for eating fresh, and for cooking.

Pomegranate The pomegranate, whose name comes from Middle French for “seeded apple,” appears in art, poetry and folklore through the ages. Similar in size to an orange, it’s round and ﬁrm, with a top end that looks like a crown, and has leathery, pinkish-red, deep red, or purplishred skin. Inside are hundreds of seeds, each surrounded by a tiny, translucent sac ﬁlled with red, sweet-tart juice—the seed and sac together is called an aril. Arils are the edible part of the pomegranate, and are used fresh.

Prickly Pear/Cactus Pear Prickly pears grow on the nopales (no- pah-less) cactus. Long popular in Mexico and Central and South America, the prickly pear is gaining popularity in the U.S. Shaped like an avocado, it has a thick, spiny skin that ranges from yellow or orange to red, magenta or purple. The soft, sweet, juicy ﬂesh ranges from yellow to dark red, and has a scattering of tiny, crunchy, edible seeds. The ﬂavour is reminiscent of watermelon.

Peak season: May–September. Buy and store: Choose plump, ﬁrm Pluots with smooth skin that are free of blemishes and gouges. Ripe Pluots are ﬁrm but yield to gentle pressure. Ripen at room temperature in a loosely closed paper bag for several days, checking daily. Store ripe Pluots in the refrigerator 1 to 2 days.

Nutrition Facts Valeur nutritive Exact data not available (n/a) Données exactes non disponibles (s.o.) Calories (n/a) * DV = daily value VQ = valeur quotidienne

Peak season: November–December; available September–January. Buy and store: Pomegranates are picked ripe and sold ready to eat. Choose pomegranates that are heavy for their size, with brightly coloured, unblemished skin. Store whole pomegranates at room temperature away from sunlight for several days, and up to 3 months in plastic bags in the refrigerator. Arils can be stored in the refrigerator up to 3 days. Or freeze them on a tray in a single layer, and store them frozen in an airtight container up to 6 months.

Nutrition Facts Valeur nutritive Per ½ pomegranate (77 g) par demi-grenade (77 g) Calories 60 * DV = daily value VQ = valeur quotidienne

Peak season: September–June. Buy and store: Choose ﬁrm prickly pears that are free of blemishes and mould. Store unwashed in the refrigerator up to 7 days. Prep and cook: Prickly pears are usually used chilled and peeled. To protect your hands from the sharp “prickers,” hold the pear with a fork. Cut off both ends, make lengthwise

Nutrition Facts Valeur nutritive Per 1 prickly pear (103 g) par ﬁgue de Barbarie (103 g) Calories 40 * DV = daily value VQ = valeur quotidienne

Prep and cook: Eat Pluots out of hand, or cut and add to salads and salsas. Cooked, Pluots work well in any recipe calling for plums, including sauces, cobblers and tarts. Goes with: Herbs, spices and ﬂavours: Almond, basil, cardamom, cinnamon, Cointreau, ginger, lemon, mint, Muscat, orange, rosemary, vanilla.

Foods: Apricots, berries, duck, honeydew, jicama, nectarines, peaches, plums, pork, prosciutto, red onion, walnuts. Health highlights: No fat or cholesterol.

Amount / Teneur

% DV / % VQ*

Fat / Lipides

(n/a)

Saturated / saturés + Trans / trans

(n/a)

Cholesterol / Cholestérol

% DV / % VQ*

Carbohydrate / Glucides Fibre / Fibres Sugars / Sucres

(n/a) (n/a)

Protein / Protéines

Sodium / Sodium

(n/a)

Vitamin A / Vitamine A Calcium / Calcium

(n/a) (n/a)

Vitamin C / Vitamine C Iron / Fer

(n/a) (n/a)

Prep and cook: Cut in half and scoop the arils away from the tough white membrane. Or cut off the crown end, and cut the pomegranate into vertical segments, place them in a bowl of water, and pull out the arils, which will sink. Skim and discard everything else, then drain the arils in a strainer. Eat as is, or add to salads and dips, sprinkle on yogurt, waffles and desserts, use to garnish sweet or savoury dishes, or use in marinades and glazes.

Goes with: Herbs, spices and ﬂavours: Chocolate, cinnamon, cream, cumin, garlic, lime, mint, mustard, nutmeg, rosewater, sugar. Foods: Apples, blood oranges, blueberries, chicken, cheese, eggplant, grapefruit, lamb, papayas, pears, pork, shrimp, yogurt. Health highlights: Low in fat. No cholesterol or sodium. Good source of vitamin K and folate. Provides vitamin C and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 1 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 14 g Fibre / Fibres 3 g Sugars / Sucres 11 g

5% 12 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

15 % 2%

cuts in the skin, then slide the knife under the skin and peel it off. Add diced prickly pear to salads, use as a topping for yogurt, ice cream or cereal, blend into smoothies and tropical drinks, or purée for glazes and sorbets. Prickly pear is also used for jelly, syrup and candy. Goes with: Herbs, spices and ﬂavours: Brown sugar, chili, cilantro, garlic, honey, paprika, lime, orange.

Foods: Apple, chayote, coconut, mango, pork, shrimp, watermelon. Health highlights: Low in calories and fat. No cholesterol or sodium. Good source of magnesium. Provides vitamin C, potassium and calcium. High in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0.5 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 10 g Fibre / Fibres 4 g Sugars / Sucres 0 g

3% 15 %

Protein / Protéines 1 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 6%

Vitamin C / Vitamine C Iron / Fer

25 % 2%

FRUITS

Pummelo The pummelo (puh- mell-o) or pomelo, also called Chinese grapefruit, is the largest citrus fruit, and resembles a grapefruit. Round or pear-shaped, 5 to 12 inches around, and 2 to 5 pounds, it has thick, smooth, green, yellow or pink rind, and ﬁrm white, yellow, pink or red ﬂesh that can be juicy or somewhat dry. They’re good for eating fresh, and for juice.

Quince The quince is related to apples and pears. It is one of the earliest known fruits, having grown in Asia and the Mediterranean for more than 4,000 years. Today’s U.S.grown quinces have fuzzy yellow skin that becomes smoother and more golden when ripe. It has hard, dry ivory ﬂesh; a potent, sometimes tropical aroma; and a tart taste that’s unpalatably astringent when raw. Quinces are not used fresh. When cooked, the ﬂesh turns light pink to purple and becomes softer and sweeter.

*At time of publication this food has not yet been rated.

Rambutan The rambutan (from rambut , Malaysian for hair) is a 1- to 3-inch oval fruit with a distinctly hairy appearance. A native of Southeast Asia and a relative of the lychee, it has reddish leathery skin covered with flexible fleshy spines or “hair.” The fragrant, translucent flesh is white or pale pink, resembling a peeled grape, and has one seed. The flesh is juicy, with a sweet and mildly acidic flavour with a hint of strawberry. Rambutans are mainly used fresh.

Peak season: October–April. Buy and store: Choose ﬁrm pummelos that have thinner skin and are heavy for their size. Let them ripen at room temperature 5 to 14 days. Store ripe pummelos in a plastic bag in the refrigerator up to 7 days. Prep and cook: Use pummelos as you would use grapefruit. For sections, cut it in half lengthwise, and separate and peel the sections for salads and compotes.

Nutrition Facts Valeur nutritive Per ¼ fruit (152 g) par quart de fruit (152 g) Calories 90 * DV = daily value VQ = valeur quotidienne

Pummelos are also used in preserves. The juice is used as a beverage and in meat glazes, marinades, desserts and sorbets. A pummelo yields more juice when at room temperature (if chilled, microwave 10 to 15 seconds), and hand-rolled on the countertop several times before it’s cut for juicing.

Goes with: Herbs, spices and flavours: Basil, brown sugar, chives, cilantro, cumin, grenadine, honey, mint, sherry, thyme. Foods: Berries, cherries, chicken, couscous, fish, oranges, pine nuts, pineapple, shrimp, tangerines. Health highlights: Low in fat. No cholesterol or sodium. Excellent source of vitamin C. High in fibre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0.5 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 20 g Fibre / Fibres 4 g Sugars / Sucres 11 g

7% 16 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 4%

Vitamin C / Vitamine C Iron / Fer

120 % 2%

Peak season: September–January. Buy and store: Choose large, ﬁrm, blemish-free quinces with little or no green in the yellow skin. The fuzz falls away when fruit is fully ripe. Quinces bruise easily, so handle carefully. Store at room temperature for up to 7 days, or refrigerate wrapped in plastic up to 2 months.

Prep and cook: Quinces are high in pectin, making them excellent for preserves, jams and jellies, and taste like a combination of apple and pear. They can be combined with apples in pies, or added to meat stews. Because they hold their shape when cooked, they can also be poached, baked, or stewed whole as a dessert.

Goes with: Herbs, spices and ﬂavours: Brown sugar, cinnamon, cognac, cream, honey, lemon, lime, nutmeg, vanilla. Foods: Apples, celery, ham, pears, raisins, raspberries, walnuts. Health highlights: No fat, cholesterol or sodium. Provides vitamin C, and potassium.

Nutrition Facts Valeur nutritive

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Per 1 quince (92 g) par coing (92 g) Calories 50 * DV = daily value VQ = valeur quotidienne

Peak season: December–January; August–September. Buy and store: Select rambutans with bright reddish skin. Avoid green ones, which are underripe, and any with black spines, which are overripe. The fruit loses moisture easily and is highly perishable. To store, wrap in a paper towel, place inside a plastic bag, and refrigerate up to 5 days.

Nutrition Facts Valeur nutritive

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 14 g Fibre / Fibres 2 g Sugars / Sucres 0 g

5% 7%

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

25 % 4%

Prep and cook: Peel just before using. Break open the skin with your ﬁngers or cut it with a paring knife, and squeeze out the fruit. Eat the fruit whole (spit out the seed), or cut out the seed and slice the fruit to use in salads and salsas. To serve on a fruit platter, peel away half of the skin to expose the fruit, leaving half the skin on as a decorative “holder.” Rambutans can be cooked in dishes such as Thai stir-fry, and stewed as a dessert.

Goes with: Herbs, spices and ﬂavours: Brown sugar, chili, coconut, coriander, curry, ginger, honey, lime. Foods: Almonds, bell peppers, blueberries, green onions, jalapeños, kiwis, mangoes, papayas, pineapple, strawberries, tofu. Health highlights: No fat or cholesterol. Low in sodium. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Per 9 rambutans, canned, packed in syrup (81 g) par 9 ramboutans, mis en conserve, conditionnés dans un sirop (81 g)

Cholesterol / Cholestérol 0 mg

Calories 70

Sodium / Sodium 10 mg

* DV = daily value VQ = valeur quotidienne

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

% DV / % VQ*

Carbohydrate / Glucides 17 g Fibre / Fibres 1 g Sugars / Sucres 0 g

6% 3%

Protein / Protéines 1 g

Vitamin C / Vitamine C Iron / Fer

6% 2%

FRUITS

Raspberries The raspberry is composed of many little drupelets—individual sections of fruit containing tiny seeds—connected around a hollow core. In fact, the fragile raspberry is distinguished from blackberries by that hollow core. As with other berries, raspberries are native to Europe and the U.S., and were part of the Native American diet. The most familiar raspberries are medium to bright red, but there are also black, purple and gold varieties. Sweet with a touch of tartness, raspberries are used fresh and cooked.

Sapote The sapote, a tropical fruit that’s native to Central America and Mexico, comes in several varieties. White sapotes have smooth, light yellow skin. The creamy white to yellowish flesh has a buttery texture and a sweet, custard-like flavour. Black sapotes have dull, olive green skin. The brown to black flesh has a jelly-like consistency and a sweet, mild flavour that some liken to chocolate. Sapotes are used fresh.

Sapote, Mamey The Mamey sapote, a tropical fruit that’s popular in Florida, Mexico, Central America and the West Indies, is 6 to 9 inches long and shaped like a football. A thick, rough, russetbrown rind encloses its creamy salmon-pink to red ﬂesh. The fruit usually contains one large, dark pit or sometimes more. The ﬂavour is sweet, and reminiscent of almonds and apricots. Mameys are mostly used fresh.

Peak season: June–October. Buy and store: Choose ﬁrm, dry, well-shaped raspberries in a container with no juice stains. Discard any berries that are mouldy. To store, lay a paper towel on a tray or cookie sheet, spread unwashed berries in a single layer, top with another paper towel, cover with plastic wrap, and refrigerate up to 3 days. Or freeze on a cookie sheet, transfer to a freezer container, and store frozen up to a 1 year.

Nutrition Facts Valeur nutritive Per 125 mL, raw (65 g) par 125 ml, crues (65 g) Calories 35 * DV = daily value VQ = valeur quotidienne

Peak season: April–November (white sapotes); December–April (black sapotes). Buy and store: Choose ﬁrm, bruise-free sapotes. Ripen at room temperature out of direct sunlight until soft. Store ripe sapotes in a plastic bag in the refrigerator up to 5 days. Prep and cook: White sapotes can be eaten out of hand like an apple; discard the seeds. Black sapotes are often peeled, seeded

Nutrition Facts Valeur nutritive Per ½ sapote, raw (113 g) par demi-sapotille, crue (113 g) Calories 150 * DV = daily value VQ = valeur quotidienne

Peak season: April–October. Buy and store: Choose ﬁrm, bruise-free Mamey sapotes. Any nicks at either end should show only reddish ﬂesh inside with no green or yellow. To ripen, store at room temperature out of direct sunlight until soft. Refrigerate ripe Mameys in a plastic bag up to 5 days. Prep and cook: Cut lengthwise around the seed, and twist the halves to separate. Remove the

Nutrition Facts Valeur nutritive Per ¹/8 sapote, raw (70 g) par ¹/8 de sapote mamey, crue (70 g) Calories 90 * DV = daily value VQ = valeur quotidienne

Prep and cook: Raspberries are good eaten out of hand, in salads, as a topping for yogurt, ice cream, cereal and desserts, or blended into smoothies. They can be puréed as a quick dessert sauce or added to marinades. They can be cooked as jam and preserves, and baked in muffins and breads. Goes with: Herbs, spices and ﬂavours: Black pepper, brown sugar, cassis, Champagne, cream, Kirsch, lemon, red wine, sour cream, vanilla.

Foods: Almonds, apricots, berries, chocolate, hazelnuts, mangoes, melon, peaches, pears, pistachios. Health highlights: Low in calories. No fat, cholesterol or sodium. Good source of vitamin C. Provides vitamins E and K, folate and magnesium. High in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 8 g Fibre / Fibres 4 g Sugars / Sucres 3 g

3% 17 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

30 % 4%

and puréed with a little orange juice or vanilla for cooking. Sapote pulp can be blended into fruit drinks, diced for salads, or used in ice cream and mousse. Goes with: Herbs, spices and ﬂavours: Caramel, cinnamon, cream, honey, lime, mint, nutmeg, orange, vanilla, vermouth. Foods: Almonds, apricots, bananas, berries, chocolate, coconut, mangoes, pears.

Health highlights: Low in fat and sodium. No saturated fat or cholesterol. Excellent source of vitamin C. Good source of magnesium. Provides iron, niacin and potassium

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0.5 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 38 g Fibre / Fibres 3 g Sugars / Sucres 0 g

13 % 12 %

Protein / Protéines 2 g

Sodium / Sodium 10 mg

Vitamin A / Vitamine A Calcium / Calcium

4% 4%

Vitamin C / Vitamine C Iron / Fer

40 % 8%

seed and any fibres from the seed cavity. Then scoop out the flesh with a spoon. Eat fresh, or purée for sauces, glazes, and smoothies and other drinks. Mameys can also be made into jam, or baked in flan and cakes. Goes with: Herbs, spices and flavours: Anise, chili, cinnamon, cream, dry white wine, honey, lime, mint, nutmeg, vanilla.

Foods: Almonds, apricots, bananas, coconut, eggs, mangoes, papayas, pears. Health highlights: No fat or cholesterol. Low in sodium. Provides vitamin C. High in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 22 g Fibre / Fibres 4 g Sugars / Sucres 14 g

7% 15 %

Protein / Protéines 1 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 1%

Vitamin C / Vitamine C Iron / Fer

25 % 4%

FRUITS

Strawberries The strawberry is sometimes called the “inside-out fruit” because its seeds (achenes)—the light specks on its surface— are on the outside. Strawberries vary in size, shape and colour from light red to scarlet, with a “cap” (hull) of green leaves. The somewhat juicy ﬂesh can be white to deep pink, with a sweet, distinctive ﬂavour. Use fresh or cooked.

Tangelo The tangelo, a tangerine–grapefruit hybrid, is juicy and sweet-tart like a tangerine but larger and with fewer seeds. The first known hybrids were created in 1897 in Florida. Two popular varieties are the Minneola and the Orlando. Minneolas, also called Honeybells, are medium-large and round, with a distinctive knob on top. They have reddish-orange, easyto-peel skin and bright orange flesh. Orlando tangelos are round and smaller, with a slightly flattened look, bright orange skin and deep orange flesh. Tangelos are used fresh.

Tangerine/Mandarin Orange The tangerine, a type of mandarin orange, first came to Europe by way of Tangiers, which accounts for its name. These citrus fruits have a loose orange peel—they’re also known as the “zipper-skinned fruit” because they peel so easily—and firm, juicy, orangecoloured segments that separate easily, each with one or several white seeds. Round and slightly flattened, tangerines have a distinctive flavour that ranges from slightly tangy to quite sweet, often sweeter than oranges. They are used fresh and juiced.

Peak season: April–July; available year-round. Buy and store: Choose plump, brightly coloured strawberries with fresh-looking green caps. Avoid berries that are green, white or yellow. Discard any that are mouldy. Store unwashed and loosely covered in the refrigerator up to 7 days. Rinse with cool water just before eating. Prep and cook: Remove the leafy caps with a small knife. Strawberries

Nutrition Facts Valeur nutritive Per 125 mL slices (88 g) par 125 ml de tranches (88 g) Calories 30 * DV = daily value VQ = valeur quotidienne

Peak season: November–February. Buy and store: Choose tangelos that are ﬁrm to slightly soft and heavy for their size. Avoid tangelos with soft spots, dull colouring, or deep grooves in the skin. Store at room temperature for several days, or in the refrigerator up to 14 days. Prep and cook: Tangelos can be peeled and sectioned by hand. Eat out of hand, or add to salads and

Nutrition Facts Valeur nutritive Per 1 fruit (109 g) par fruit (109 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Peak season: October–January; March–May. Buy and store: Choose tangerines that are ﬁrm to slightly soft, and heavy for their size. Avoid tangerines with soft spots, dull colouring or a torn peel. Store in the refrigerator up to 2 weeks. Prep and cook: Tangerines are excellent eaten out of hand, or added to salads and desserts—

Nutrition Facts Valeur nutritive Per 1 medium tangerine (84 g) par tangerine de taille moyenne (84 g) Calories 45 * DV = daily value VQ = valeur quotidienne

can be eaten fresh on their own, sliced for salads, salsas or as a topping for ice cream, yogurt, cereal and desserts, or blended into smoothies and other drinks. Cooked, they can be used in sauces, soufflés, jams and preserves, and baked in pies and cakes. Goes with: Herbs, spices and ﬂavours: Almond, balsamic vinegar, basil, Champagne, cream, Curaçao, lemon, mint, pepper, red wine, rosemary, vanilla.

Foods: Bananas, chocolate, cream cheese, custard, ﬁgs, kiwis, mascarpone, nuts, oranges, peaches, pineapple, raspberries, rhubarb, sour cream, spinach. Health highlights: Low in calories. No fat, cholesterol or sodium. Excellent source of vitamin C. Provides folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 7 g Fibre / Fibres 2 g Sugars / Sucres 4 g

2% 8%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

90 % 2%

salsas. Minneolas are also good for juicing. The juice is good mixed with other citrus juices, or added to dressings and marinades. Because tangelos don’t hold up to heat, they are not used in cooking. Goes with: Herbs, spices and ﬂavours: Basil, brandy, chili, chocolate, cilantro, cinnamon, coconut, garlic, ginger, vanilla, vodka.

Foods: Arugula, chicken, cranberries, jalapeños, kiwis, olives, pecans, pork, seafood, strawberries, wild rice, yogurt. Health highlights: Low in fat. No cholesterol or sodium. Excellent source of vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 1 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 13 g Fibre / Fibres 2 g Sugars / Sucres 9 g

4% 8%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

4% 4%

Vitamin C / Vitamine C Iron / Fer

100 % 2%

simply peel, and separate the segments. To remove seeds from whole segments, snip the centre and squeeze gently. Tangerine juice can be blended with other fruit juices, or used in marinades, glazes, sorbets, and desserts. Goes with: Herbs, spices and ﬂavours: Basil, cardamom, cilantro, coconut, Cointreau, cumin, garlic, ginger, lime, mint, vodka.

Foods: Almonds, arugula, cabbage, chicken, cucumbers, kiwis, red onions, spinach, tilapia, tuna. Health highlights: No fat, cholesterol or sodium. Good source of vitamin C. Provides folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 11 g Fibre / Fibres 2 g Sugars / Sucres 9 g

4% 9%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 2%

Vitamin C / Vitamine C Iron / Fer

35 % 0%

FRUITS

Ugli® Fruit The Ugli® fruit, a native of Jamaica, is the brand name of this variety of tangelo believed to be a natural hybrid of grapefruit, tangerine and Seville orange. This aptly named fruit has wrinkly, pockmarked, green to yellow skin and a bumpy, lopsided shape. Inside is very juicy, tender, orange-coloured ﬂesh with a rich sweet-tangy ﬂavour. Ugli fruits are easy to peel, and have large segments. They are used fresh and juiced.

Watermelon Watermelon is distinct from other melons, with its elongated oval shape, large size and “watery” flesh. Ranging from 5 to 30 pounds, they have a smooth, hard rind that’s pale to dark green, and either solid or striped. The crisp flesh is red or deep pink with large, flat, black seeds. Some varieties have white, yellow or pale pink flesh. “Seedless” watermelons have few seeds or tiny, soft, edible seeds. Watermelon flesh is sweet and very juicy, and is used fresh.

Watermelon, Mini The mini, “personal” or “palm” watermelon is a newcomer to the watermelon family. Weighing 1 to 7 pounds, minis are the size of a large cantaloupe, or smaller. Easy to carry and store, they have a thinner rind and more edible ﬂesh than larger varieties. Inside the smooth, green rind is red, orange-red, deep pink, or yellow ﬂesh that’s juicy, sweet and usually seedless. As with larger watermelons, the mini is used fresh.

Peak season: November–May; sometimes available July– September. Buy and store: Choose Ugli fruits that are heavy for their size with no signs of drying at the stem end. They should give when pressed gently. Store at room temperature up to 5 days, or refrigerate up to two weeks.

Nutrition Facts Valeur nutritive Per ½ fruit (122 g) par demi-fruit (122 g) Calories 45 * DV = daily value VQ = valeur quotidienne

Peak season: May–September; available year-round. Buy and store: Choose symmetrical watermelons that are heavy for their size, have a dried stem, and are yellow on the underside, where it touched the ground. Avoid melons with a ﬂat side, cracks, soft spots or mould. A ripe watermelon has a fragrance and makes a dull, hollow sound when tapped. Store whole melons at room temperature up to

Nutrition Facts Valeur nutritive Per 1 wedge, ¹/16 melon (286 g) par quartier, ¹/16 de melon (286 g) Calories 90 * DV = daily value VQ = valeur quotidienne

Peak season: May–September; available April–October. Buy and store: Choose symmetrical mini watermelons that are heavy for their size. The skin should have a slight sheen, and a yellow underside where it touched the ground. Avoid melons with cracks, soft spots or mould. A ripe watermelon has a fragrance, and makes a dull, hollow sound when tapped. Store whole melons at room temperature up to 2 weeks.

Nutrition Facts Valeur nutritive Per 250 mL (161 g) par 250 ml (161 g) Calories 50 * DV = daily value VQ = valeur quotidienne

Prep and cook: Ugli fruits can be peeled and eaten like a tangerine, or added to salads and desserts. They can also be cut in half and eaten like a grapefruit. The juice can be used in beverages, marinades, glazes, sorbets and desserts.

Goes with: Herbs, spices and ﬂavours: Brown sugar, cinnamon, Kirsch, lemon, lime, mint, vodka. Foods: Apples, apricots, avocados, duck, endive, pork, radicchio, salmon, shrimp, walnuts. Health highlights: No fat, cholesterol or sodium. Excellent source of vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

Amount / Teneur

% DV / % VQ*

Carbohydrate / Glucides 11 g Fibre / Fibres 2 g Sugars / Sucres 8 g

4% 8%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

70 % 0%

2 weeks. Refrigerate cut melon in a covered container up to 5 days. Prep and cook: Watermelon is eaten fresh. To slice, cut the melon in half, cut in half again, and cut into slices. To cut into cubes, cut halves into thick slices, cut off the rind, and cut the ﬂesh into cubes. Use in salads, chilled fruit soups, salsas, smoothies and sorbets. Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, basil,

Champagne, lemon, lime, mint, orange, pepper, salt. Foods: Berries, cantaloupe, blue cheese, cottage cheese, feta, honeydew, peaches, salami, spinach, watercress. Health highlights: No fat, cholesterol or sodium. Good source of vitamins C and A. Provides thiamin, vitamin B6, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 22 g Fibre / Fibres 1 g Sugars / Sucres 18 g

7% 5%

Protein / Protéines 2 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

15 % 2%

Vitamin C / Vitamine C Iron / Fer

40 % 4%

Refrigerate cut melon in a covered container up to 5 days. Prep and cook: Use a mini as you would a larger watermelon: Cut it into quarters, slices or cubes, and eat fresh or use in salads, chilled fruit soups, salsas, smoothies and sorbets. Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, basil, gin, lemon, lime, mint, orange, vodka.

Foods: Arugula, blueberries, cantaloupe, cranberries, feta, Gorgonzola, grapes, honeydew, peaches, prosciutto, spinach, strawberries. Health highlights: No fat, cholesterol or sodium. Provides vitamins C and A, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 12 g Fibre / Fibres 1 g Sugars / Sucres 10 g

4% 3%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

8% 2%

Vitamin C / Vitamine C Iron / Fer

20 % 2%

vegetables

PEAK SEASONS

Many vegetables have a peak season (sometimes two), and may also be available at other times. Nature’s deﬁnition of a season doesn’t always match the calendar dates for that season, so a peak season may be shorter or several months longer. In fact, many are available well before or after their peak, so look for them year-round. Some vegetables are typically available only during their peak; they’re marked with an asterisk (*). Many are available year-round, with or without a peak season. And some year-round vegetables have varieties that are available only in season; those are marked with a dagger (†).

spring

fall

year-round

Artichoke† Asparagus, Green Bamboo Shoots* Bitter Melon Black Radish Cactus Leaves/Nopales Fava Beans Fiddlehead Fern* (regional) Green Peas Jicama Kohlrabi Pattypan Squash* Rhubarb Shallot Watercress White Radish Yellow Squash

Acorn Squash Beet Bibb Lettuce Black Radish Boston Lettuce Buttercup Squash* Chinese Long Beans Cipollini Onion Delicata Squash* Gau Choy/Chinese Chives Golden Nugget Squash* Hubbard Squash* Jicama Lo Bok Radish Opo Squash Pumpkin* Rutabaga Sin Qua/Chinese Okra Sunchoke/ Jerusalem Artichoke Sweet Potato Tamarind Tomatillo Winter Squash† Yellow/Wax Beans

Alfalfa Sprouts Artichoke† Arugula Asparagus Bean Sprouts Beet Black Beans Bok Choy Breadfruit Broccoli Broccoli Sprouts Brussels Sprouts Cabbage Carrot Cauliflower Celery Celery Root/Celeriac Chicory Cucumber Daikon Radish Endive Escarole Frisée Gai Choy/Chinese Mustard Gai Lan/Chinese Broccoli Galangal Garbanzo Beans Garlic Gingerroot

summer Beet Bibb Lettuce Bitter Melon Black-Eyed Peas Boston Lettuce Corn Cranberry Beans Eggplant Green Beans Green Tomato Knob Onion Lima Beans Okra Pattypan Squash* Peppers Rhubarb Snap (String) Beans Soy Beans/Edamame Summer Squash† Swiss Chard Tamarillo Tamarind Tomatillo Tomato† Yellow Squash Yellow Tomato* Yellow/Wax Beans Zucchini

winter Black Radish Cardoon Chayote Squash Collard Greens Fennel Gau Choy/Chinese Chives* Kale Mustard Greens Parsnip Radicchio Rapini/Broccoli Rabe Rhubarb* Rutabaga Turnip Winter Squash†

Gobo Root/Burdock Green Beans Horseradish Khan Choy/ Chinese Celery Leek Lemongrass Lettuce† Malanga Mushrooms† Onion Peppers† Pinto Beans Potato Red Beans Red Radishes Salsify Snow Peas Sorrel Spinach Sugar Snap Peas Taro Root Tomato† Turnip Greens Yam Yellow/Wax Beans Yuca/Cassava Zucchini

VEGETABLES

Artichoke The artichoke, the flower bud of an edible thistle, ranges in size from “baby” to the size of a grapefruit. The artichoke’s overlapping layers of leaves are medium to deep green, sometimes streaked with purple. Varieties such as green globe (the most common) have a sharp “thorn” at the tip of each leaf. The leaves surround the fuzzy inedible choke at the base, and under the choke is the heart. The heart and the fleshy part of the leaves have a nutty flavour, with a sweet aftertaste.

Arugula Arugula, also called rocket, roquette and Italian cress, is a tender, aromatic salad green. Native to the Mediterranean, the name comes from “eruca,” Latin for “caterpillar,” which may refer to arugula’s stems. A close relative of the radish, arugula has long, slender, green leaves and a distinct peppery ﬂavour. Popular in Italian and Mediterranean cuisines, younger, milder leaves are used fresh; older leaves, which are much spicier, are used in cooked dishes.

Asparagus, Green Green asparagus is the more common variety in the U.S. (White asparagus is more common in Europe.) The name comes from the Persian word for “sprout.” It wasn’t grown in the U.S. until the late 19th century, partly because it takes 3 years to mature. Colours vary from light green to dark green and purple. The slightly glossy stalk narrows to a tightly closed compact tip. The distinctive ﬂavour is herbaceous.

Peak season: Spring; some varieties available year-round. Buy and store: Choose deep green artichokes that are heavy for their size and have tightly formed leaves that “squeak” when pressed. Avoid artichokes with dry stalks or leaves that are dry, brown or split. Store unwashed in a plastic bag in the refrigerator up to 7 days. Prep and cook: Artichokes are not used fresh. Cut off the stem near the base so it will stand upright on a plate when served whole. Cut off the top quarter, and snip the thorns off the remaining leaves with

Nutrition Facts Valeur nutritive Per 1 medium globe artichoke (120 g) par artichaut de taille moyenne (120 g) Calories 60 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Arugula is sold bagged or in bunches with the roots attached. Younger, smaller leaves are less pungent. Choose bunches with emerald-green leaves 2 to 4 inches long. Avoid bunches with leaves that are yellowing or limp, or have slimy stems. Arugula is highly perishable, so handle carefully. Wrap the roots loosely in a damp paper towel, place in a plastic bag and refrigerate up to 3 days.

Nutrition Facts Valeur nutritive Per 250 mL, raw (21 g) par 250 ml, crue (21 g) Calories 5 * DV = daily value VQ = valeur quotidienne

Peak season: April–May; available year-round. Buy and store: Select bright green, uniformly sized stalks with compact, ﬁrm, dark green or purplish tips , and no odour. Thickness is not a gauge of tenderness, but avoid limp or wilted tips. To store, wrap the bottoms of the stalks in a wet paper towel and place in a plastic bag, or stand them upright in 1 inch of water and cover with a plastic bag. Refrigerate up to 4 days. Freeze raw, unpeeled asparagus up to 4 months (do not thaw before cooking).

Nutrition Facts Valeur nutritive Per 125 mL, cooked (95 g) par 125 ml, cuite (95 g) Calories 20 * DV = daily value VQ = valeur quotidienne

kitchen shears. To cook: place the artichokes stem side up in plenty of water in a non-reactive (such as stainless steel) pot. Boil gently, covered, 25 minutes or until a knife slides easily through the base. Drain stem side up; let cool. Artichoke hearts can be used in salads, casseroles and fritters. To eat a whole or half artichoke, peel off the leaves and eat the ﬂesh at the base by pulling the leaf against your teeth. When you reach the inedible choke, remove the fuzzy portion with a knife, and eat the heart.

Goes with: Herbs, spices and ﬂavours: Aïoli, balsamic vinegar, butter, Champagne, garlic, hollandaise, lemon, mayonnaise, olive oil, parsley, Pinot Grigio, remoulade. Foods: Anchovies, bacon, breadcrumbs, goat cheese, hazelnuts, mushrooms, onions, Parmesan, prosciutto, red bell peppers. Health highlights: No saturated fat or cholesterol. Excellent source of folate. Good source of vitamin K, magnesium and potassium. Provides vitamins B6 and C, iron, niacin and zinc. High in ﬁbre. Amount / Teneur

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 14 g Fibre / Fibres 5 g Sugars / Sucres 1 g

5% 19 %

Protein / Protéines 3 g

Sodium / Sodium 70 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

15 % 6%

Prep and cook: Cut off the roots and thick stems. Wash well: immerse in cold water 1 minute, gently swirl the leaves, then lift out of the water and pat or spin dry. Use in salads, sandwiches, pesto, pasta dishes and pizza, and add to soups and stews near the end of cooking time. Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, basil, Chianti, garlic, lemon, olive oil, orange, olive oil, Sauvignon Blanc, sea salt.

Foods: Bacon, beef, fennel, ﬁgs, Gorgonzola, Parmesan, pasta, pears, pine nuts, radicchio, red onions, tomatoes, walnuts. Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamin K. Provides vitamins A and C and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 1 g Fibre / Fibres 0 g Sugars / Sucres 0 g

0% 0%

Protein / Protéines 1 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

6% 4%

Vitamin C / Vitamine C Iron / Fer

6% 2%

Prep and cook: Asparagus is usually served cooked, but tender tips and stalks are also used fresh. Gently snap off the woody end of each stalk. Peel thicker stalks with a vegetable peeler. To cook: boil, steam, sauté, roast, grill or microwave. Serve warm or chilled with dipping sauces, in salads, or as a side dish. Use whole stalks or pieces in stir-fries and frittatas. The woody ends can be cooked and puréed for soups and sauces. Goes with: Herbs, spices and ﬂavours: Aïoli, balsamic vinegar, chiles, cream, garlic, hollandaise,

lemon, mustard, olive oil, orange. Foods: Anchovies, breadcrumbs, crab, eggs, ﬂounder, ham, onions, pancetta, Parmesan, pistachios, prosciutto, shallots, veal. Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of folate and vitamin K. Good source of vitamin E. Provides vitamins A and C, iron, thiamin, riboﬂavin, niacin, potassium, magnesium and zinc.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 4 g Fibre / Fibres 2 g Sugars / Sucres 1 g

1% 8%

Protein / Protéines 2 g

Sodium / Sodium 15 mg

Vitamin A / Vitamine A Calcium / Calcium

10 % 2%

Vitamin C / Vitamine C Iron / Fer

10 % 6%

VEGETABLES

Asparagus, White White asparagus is the same plant as green asparagus, but soil or straw is mounded over the stalks to prevent sunlight from turning them green. White asparagus, prized in France, Austria and Germany, is gaining popularity in the U.S., where California is the main producer. White asparagus has thick, brittle stalks that narrow to a tightly closed compact tip. Its nutty ﬂavour is milder and more delicate than that of green asparagus.

Bamboo Shoots Bamboo shoots are the young canes of the bamboo plant, and are harvested before they are 1 or 2 weeks old or 12 inches tall. The shoots are cone-shaped with overlapping brown and green leaves. Their pale yellow ﬂesh is crisp, tender and bitter, but when cooked becomes slightly sweet, with a ﬂavour similar to corn. Common in Asian cuisine, bamboo shoots are used cooked.

Peak season: Available year-round. Buy and store: Choose thick, smooth, pale ivory stalks with ﬁrm, closed tips, and no odour. Avoid stalks with tips that are limp or wilted. To store, wrap the bottoms of the stalks in a wet paper towel and place in a plastic bag, or stand upright in 1 inch of water (like ﬂowers in a vase), and cover with a plastic bag. Refrigerate up to 4 days. Raw, unpeeled asparagus

can be frozen up to 4 months (do not thaw before cooking). Prep and cook: White asparagus is served cooked. Trim ½-inch from the bottoms, then remove the peel, which is tough and bitter. To avoid snapping the spears, lay them on a work surface and use a vegetable peeler. Then steam or boil the spears with a little lemon juice (to preserve the colour) until completely tender. Use as you would green asparagus.

Goes with: Herbs, spices and ﬂavours: Butter, cream, garlic, ginger, hollandaise, lemon, mayonnaise, Mornay sauce, mustard, olive oil, pepper, vinaigrette. Foods: Bacon, breadcrumbs, Brie, chives, crab, eggs, goat cheese, ham, lamb, mushrooms, oranges, Parmesan, prosciutto, Stilton, veal. Health highlights: No fat or cholesterol.

Nutrition Facts Valeur nutritive

Amount / Teneur

Exact data not available (n/a) Données exactes non disponibles (s.o.) Calories (n/a) * DV = daily value VQ = valeur quotidienne

Peak season: May–June. Buy and store: Choose small bamboo shoots without blemishes. Wrap whole, unpeeled shoots in plastic and refrigerate up to 2 weeks. Peeled, parboiled shoots can be refrigerated in a container of water up to 5 days. Prep and cook: Trim the roots and tough ends, then peel the outer leaves to get to the pale core. For thin strips, shave the shoot with

Nutrition Facts Valeur nutritive Per 125 mL, cooked (63 g) par 125 ml, cuites (63 g) Calories 5 * DV = daily value VQ = valeur quotidienne

% DV / % VQ*

Fat / Lipides

(n/a)

Saturated / saturés + Trans / trans

(n/a)

Cholesterol / Cholestérol

(n/a) (n/a)

Protein / Protéines

Sodium / Sodium

(n/a)

Vitamin A / Vitamine A Calcium / Calcium

(n/a) (n/a)

Vitamin C / Vitamine C Iron / Fer

(n/a) (n/a)

a sharp knife (as if sharpening a pencil). Or cut the shoot crosswise for round slices. Boil, uncovered, 20 minutes to remove the bitterness. (If still bitter, change the water and boil another 5 minutes.) Or microwave in a shallow pan of water 4 minutes. After cooking, the shoots will still be crisp and crunchy. Add to salads, soups, and stir-fry dishes.

Goes with: Herbs, spices and ﬂavours: Anise, basil, chile, coconut milk, dry vermouth, garlic, lemongrass, orange, rice wine vinegar, sesame, soy sauce. Foods: Bell peppers, bok choy, broccoli, carrots, chicken, mushrooms, onions, peanuts, rice, shrimp, tofu, zucchini. Health highlights: Low in calories. No fat or cholesterol. Provides potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 1 g Fibre / Fibres 1 g Sugars / Sucres 0 g

0% 3%

Protein / Protéines 1 g

Sodium / Sodium 150 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

% DV / % VQ*

Carbohydrate / Glucides Fibre / Fibres Sugars / Sucres

0% 2%

VEGETABLES

When are green beans not green beans? When they’re yellow. Or purple. Or streaked. That’s because “green” refers to their immaturity— they’re picked when they’re young. Green beans are also called snap beans, for the sound they make when they’re broken in half. They used to be called string beans, back when they had a string down the middle. There are also flat green beans, long green beans, French green beans, and more. But a green bean by any name is a long, slender, crispy, juicy, edible pod filled with edible seeds, and fresh flavour. Plus they’re essentially fat-, cholesterol- and sodium-free. Green beans mean goodness—whatever their colour!

Chinese Long Beans Chinese long beans, also called yard-long beans and asparagus beans, are usually harvested at 12 to 18 inches. Pale green and dark green varieties, with descriptive names like Chinese green noodle, are the most common; red and lavender varieties are also grown. These pencil-thin beans are chewy and crunchy, but limp and not juicy. The taste is similar to but less sweet than green (snap) beans, with a hint of black-eyed pea. They are commonly used in Asian dishes.

Peak season: Fall; available year-round. Buy and store: Choose fresh, ﬂexible, brightly coloured beans with no blemishes. Thinner, smaller beans are younger and more tender. Avoid beans with swollen pods containing mature seeds. Store unwashed in a plastic bag in the refrigerator up to 5 days. Prep and cook: Chinese long beans are used cooked, and can

Nutrition Facts Valeur nutritive Per 125 mL, cooked (56 g) par 125 ml, cuits (56 g) Calories 25 * DV = daily value VQ = valeur quotidienne

stand up to strong seasonings. Line up the beans on a cutting board and trim the ends. Cut the beans in half or to desired length, commonly 2 inches. To cook: stir-fry, braise, steam, sauté or deep-fry. (Don’t overcook: they will get mushy.) Add them to vegetable and Asian noodle salads, stir-fries, braised dishes and stews. Goes with: Herbs, spices and ﬂavours: Chili oil, dry sherry, garlic, ginger, orange, oyster sauce,

red pepper ﬂakes, rice wine vinegar, soy sauce, toasted sesame oil. Foods: Cashews, chicken, onions, peanuts, pork, red bell peppers, rice noodles, scallions, sesame seeds, shellﬁsh. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides vitamin C, folate, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 5 g Fibre / Fibres 0 g Sugars / Sucres 0 g

2% 0%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

15 % 4%

VEGETABLES

Flat Green Beans Flat green beans are ﬂatter, broader and longer than other green bean varieties, and have smooth pods. The “green” in their name doesn’t refer to colour but to the immature stage at which they’re harvested. Also known as Italian, Romano and Roma beans, these edible-pod beans can be light green, yellow or purple. Their ﬂavour is slightly sweet and buttery, and meatier than other green beans. Flat green beans are crisp and crunchy raw, and tender when cooked.

French Green Beans French green beans, also known by the French name, haricots verts (ah-ree-ko- vair ), and ﬁlet beans, are smaller than common green beans. The “green” in the their name doesn’t refer to colour but to the immature stage at which they’re harvested. There are also yellow and purple varieties. (French green beans are not the same as French-cut or “frenched” green beans: any green bean cut lengthwise into thin strips.) The slender pods are typically about 1/4-inch wide and 5 to 7 inches long with tiny seeds. Tender yet crisp, they have a sweet, delicate ﬂavour.

Snap Beans (String Beans) Snap beans are so named because the fresh pods “snap” when broken in two. String beans are older varieties that have a ﬁbrous string along the pod that must be pulled off before cooking. Most if not all of the beans grown today are stringless snap beans. The pods, which enclose a row of small, edible seeds, are bright, crisp and juicy, and have a fresh ﬂavour. There are also purple and purple-streaked varieties.

Peak season: Summer; available year-round. Buy and store: Choose slender, brightly coloured, unblemished beans of similar size for uniform cooking. Fresh green beans are crisp, and snap easily when bent. Avoid large pods that are swollen with seeds (they will be tough). Store unwashed in an airtight bag in the refrigerator up to 4 days. Prep and cook: Flat green beans are used cooked. Snap or cut off

Nutrition Facts Valeur nutritive Per 125 mL, cooked (66 g) par 125 ml, cuite (66 g) Calories 25 * DV = daily value VQ = valeur quotidienne

Peak season: May–March; available year-round. Buy and store: Choose beans that are deep green, fresh, crisp and unblemished. Store in a perforated plastic bag in the refrigerator up to 5 days. Prep and cook: French green beans are used cooked. Snap or cut off the ends. Cook whole, or cut diagonally into shorter lengths. To cook: steam, boil or

Nutrition Facts Valeur nutritive Per 125 mL, cooked (66 g) par 125 ml, cuite (66 g) Calories 25 * DV = daily value VQ = valeur quotidienne

Peak season: May–October; available year-round. Buy and store: Choose slender, brightly coloured, unblemished pods of similar size for uniform cooking. Fresh beans are crisp, and snap easily when bent. Avoid limp or shrivelled beans, or large pods swollen with seeds (they will be tough). Store unwashed in an airtight bag in the refrigerator up to 4 days. Prep and cook: Snap beans are usually used cooked, although smaller beans can be eaten fresh. Snap or cut off both ends.

Nutrition Facts Valeur nutritive Per 125 mL, cooked (66 g) par 125 ml, cuite (66 g) Calories 25 * DV = daily value VQ = valeur quotidienne

the ends. (The pointed “tails” of very young beans don’t need to be trimmed.) Smaller beans can be cooked whole. Cut larger beans crosswise or diagonally into shorter lengths. To cook: steam or boil in salted water, then plunge in cold water to stop the cooking process. Or sauté or stir-fry until crisptender. Due to their texture, ﬂat green beans also hold up to longer cooking, making them good additions to soups and stews.

Goes with: Herbs, spices and ﬂavours: Basil, chives, garlic, lemon, olive oil, oregano, parsley, tarragon, white wine vinegar. Foods: Almonds, chicken, hazelnuts, mushrooms, onions, pancetta, pine nuts, salmon, shallots, tomatoes. Health highlights: Low in calories. No fat, cholesterol or sodium. Good source of vitamin K. Provides vitamin C and folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 5 g Fibre / Fibres 2 g Sugars / Sucres 1 g

2% 6%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

4% 2%

Vitamin C / Vitamine C Iron / Fer

10 % 4%

stir-fry just until crisp-tender, about 2 to 3 minutes; do not overcook. If using steamed or boiled beans in a cold dish, quickly drain and plunge them in ice water to stop the cooking process. Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, basil, butter, chives, Dijon mustard, garlic, lemon, marjoram, olive oil, parsley, tarragon, thyme. Foods: Almonds, bacon, bass,

carrots, goat cheese, lamb, new potatoes, pork, red onions, Roquefort, shallots, tomatoes. Health highlights: Low in calories. No fat, cholesterol or sodium. Good source of vitamin K. Provides vitamin C and folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 5 g Fibre / Fibres 2 g Sugars / Sucres 1 g

2% 6%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

4% 2%

Vitamin C / Vitamine C Iron / Fer

10 % 4%

(The pointed “tails” of very young beans don’t need to be trimmed.) Smaller beans can be cooked whole. Cut larger beans crosswise or diagonally into shorter lengths. To improve tenderness, slice more mature beans lengthwise into thin strips (“frenching” or “French-cut” ). To cook: steam, boil in salted water, stir-fry or roast until crisp-tender. Plunge steamed or boiled beans in ice water to stop the cooking process. Serve as a side dish, or add to casseroles and salads. Snap beans can also be pickled.

Goes with: Herbs, spices and ﬂavours: Basil, chives, dill, garlic, lemon, olive oil, orange, oregano, parsley, tarragon, Worcestershire. Foods: Almonds, bacon, ﬂounder, hazelnuts, mushrooms, onions, Parmesan, pine nuts, pork, potatoes, scallions, tomatoes, tuna. Health highlights: Low in calories. No fat, cholesterol or sodium. Good source of vitamin K. Provides vitamin C and folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 5 g Fibre / Fibres 2 g Sugars / Sucres 1 g

2% 6%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

4% 2%

Vitamin C / Vitamine C Iron / Fer

10 % 4%

VEGETABLES

Yellow Wax Beans Yellow wax beans are a variety of snap bean. They are long and thin, have a thin, slightly rough, pale yellow to deep yellow skin, and a crisp, crunchy, meaty texture similar to snap beans. Their ﬂavour is similar, as well, but can be more subtle.

Peak season: May–October; available year-round. Buy and store: Choose slender, unblemished beans of similar size for uniform cooking. Fresh beans are crisp, and snap easily when bent. Yellow pods with a green tinge are younger and sweeter than fully yellow pods. Avoid limp or shrivelled beans, or large pods swollen with seeds (they will be tough). Store unwashed in an airtight bag in the refrigerator up to 4 days. Prep and cook: Yellow wax beans are usually used cooked, although

Nutrition Facts Valeur nutritive Per 125 mL, cooked (66 g) par 125 ml, cuite (66 g) Calories 25 * DV = daily value VQ = valeur quotidienne

smaller beans can be eaten fresh. Snap or cut off both ends. The pointed “tails” of very young beans do not need to be trimmed. Smaller beans can be cooked whole. Cut larger beans crosswise or diagonally into shorter lengths. To cook: steam, boil in salted water, stir-fry or roast until crisp-tender. Plunge steamed or boiled beans in ice water to stop the cooking process. Yellow wax beans can be used in most recipes calling for green beans. They also can be pickled.

Goes with: Herbs, spices and ﬂavours: Basil, black pepper, butter, chives, dill, garlic, lemon, olive oil, oregano, parsley, white wine vinegar. Foods: Almonds, bacon, beets, ham, hazelnuts, mushrooms, onions, salmon, shallots, tomatoes, walnuts. Health highlights: Low in calories. No fat, cholesterol or sodium. Good source of vitamin K. Provides vitamin C and folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 5 g Fibre / Fibres 2 g Sugars / Sucres 1 g

2% 6%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

4% 2%

Vitamin C / Vitamine C Iron / Fer

10 % 4%

Shell beans are most familiar dried, but they’re sold fresh, too. Technically called “legumes,” they’re the edible seeds of pods that split in half on both sides when ripe. In other words, beans! Black beans, red beans, black-eyed peas, garbanzos, pintos, soybeans and more. Shell beans are good for you: they’re high in protein and ﬁbre, and have vitamins and minerals but essentially no fat, cholesterol or sodium. And perhaps best of all, they’re tasty and satisfying: mashed as dips, slow-cooked in soups, dressed in salads, wrapped in tortillas or paired with pasta, greens and countless other foods and ﬂavours, all the world loves shell beans. 53

VEGETABLES

Black Beans Black beans, also called turtle beans, are sold dried. These medium-size, oval beans have matte black skins and cream to grey flesh. They have a soft, floury texture and a sweet, mild, earthy flavour similar to mushrooms. A staple in Southwestern, Latin American and Caribbean cuisines, these beans are the basis of the widely popular black bean soup, and beans and rice.

Black-Eyed Peas Black-eyed peas, also known as cowpeas, are small, kidney-shaped, white or beige beans with a black spot or “eye” in the middle. Native to Asia and brought to the New World through Africa, they have firm, smooth skin, and soft, cream-coloured, starchy flesh. The flavour is bland but absorbs other flavours well. Black-eyed peas are sold dried, and fresh in their pods. They’re popular in Southern dishes such as Hoppin’ John, traditionally served on New Year’s Day.

Cranberry Beans Cranberry beans get their name from the cranberry-red specks on the beans, and the pink and red splotches on their beige, knobby pods. The beans are small, rounded, and ivory; the red specks disappear when the beans are cooked. They have a creamy texture and chestnut-like ﬂavour, and are available fresh in the pod, and dried. Known as borlotti in Italy, they’re especially popular in Italian cuisine, and are the beans used in pasta e fagioli.

Peak season: Available year-round. Buy and store: Choose clean, ﬁrm beans that are bright with a slight sheen, and have few cracks. Discard beans that are discoloured or shrivelled. Store in an airtight container away from dampness, heat and direct sun up to 1 year. Prep and cook: Soak beans in water 6 to 8 hours, then drain and rinse. To cook: place the soaked beans in a pot with 3 times their volume of water. Simmer,

Nutrition Facts Valeur nutritive Per 125 mL, cooked (81 g) par 125 ml, cuits (81 g) Calories 120 * DV = daily value VQ = valeur quotidienne

Peak season: Late spring–summer (fresh); available year-round (dried). Buy and store: For fresh blackeyed peas: Choose firm pods filled end to end with plump beans. Refrigerate up to 7 days. Freeze shelled beans in a double layer of plastic bags. For dried black-eyed peas: Choose clean, firm beans that are bright with a slight sheen, and have few cracks. Store in an airtight container away from dampness, heat and direct sun up to 1 year.

Nutrition Facts Valeur nutritive Per 125 mL, cooked (91 g) par 125 ml, cuits (91 g) Calories 110 * DV = daily value VQ = valeur quotidienne

Peak season: Summer (fresh); available year-round (dried). Buy and store: For fresh beans: Choose ﬁrm, brightly coloured pods. Store in the refrigerator up to 7 days. For dried beans: Choose clean, ﬁrm beans that are bright with a slight sheen, and have few cracks. Store in an airtight container away from dampness, heat and direct sun up to 1 year. Prep and cook: For fresh beans: Press on the inside curve of the

Nutrition Facts Valeur nutritive Per 125 mL, cooked (94 g) par 125 ml, cuit (94 g) Calories 130 * DV = daily value VQ = valeur quotidienne

uncovered, until tender, about 1 to 2 hours. Use in soups, stews, salads, salsas, and Tex-Mex dishes such as tacos and burritos. Goes with: Herbs, spices and ﬂavours: Chili powder, cilantro, cumin, garlic, lime, mint, oregano, red pepper ﬂakes, red wine, sour cream, tequila. Foods: Avocado, bell peppers, cheese, chorizo, jalapeños, onions, oranges, pork, rice, tomatoes, tortillas.

Health highlights: No fat, cholesterol or sodium. Excellent source of magnesium and folate. Good source of thiamin and iron. Provides niacin, potassium and zinc. Very high in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 22 g Fibre / Fibres 6 g Sugars / Sucres 0 g

7% 25 %

Protein / Protéines 8 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

0% 15 %

Prep and cook: For fresh blackeyed peas: Press on the inside curve of the pod to open it, pop out the beans, and simmer until tender. Use in stews, casseroles and salads. For dried black-eyed peas: Pick and discard any that are discoloured or shrivelled. Dried peas do not need to be soaked before cooking. Place in a pot with 3 times their volume of water. Simmer, uncovered, 30 to 60 minutes. Goes with: Herbs, spices and ﬂavours: Bay leaves, cilantro, cumin,

curry powder, garlic, hot sauce, mustard, salt pork. Foods: Bacon, bell pepper, chicken, collard greens, cornbread, ham, onions, pork, rice, seafood, tomatoes. Health highlights: No fat, cholesterol or sodium. Excellent source of folate. Good source of thiamin, iron, magnesium and zinc. Provides vitamin B6, niacin and potassium. Very high in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 19 g Fibre / Fibres 6 g Sugars / Sucres 3 g

6% 24 %

Protein / Protéines 7 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

0% 15 %

pod to open, pop out the beans, and simmer until tender. For dried beans: Soak in water 6 to 8 hours, then drain and rinse. Place beans in a pot with 3 times their volume of fresh water and 2 tablespoons oil. Simmer, uncovered, until tender, about 45 to 60 minutes. Use as a side dish, and in soups, stews and salads. Goes with: Herbs, spices and ﬂavours: Chianti, chives, garlic, olive oil, parsley, red chiles, red wine vinegar, rosemary, savoury, thyme.

Foods: Broccoli raab, corn, escarole, lamb, onions, pancetta, Parmesan, pasta, sausage, scallions, squash, tomatoes. Health highlights: No fat, cholesterol or sodium. Excellent source of folate. Good source of thiamin and iron. Provides niacin, magnesium and zinc. Very high in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 23 g Fibre / Fibres 9 g Sugars / Sucres 0 g

8% 37 %

Protein / Protéines 9 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 4%

Vitamin C / Vitamine C Iron / Fer

0% 15 %

VEGETABLES

Fava Beans Fava beans, also known as broad beans, are flat and pale green when fresh, resembling lima beans, and tan when dried. The beans are enclosed in shiny, light green inedible pods 8 to 12 inches long and about 1 inch wide. The beans have tough, inedible skin that must be removed before cooking. Favas have a firm, starchy texture and a subtle nutty, meaty flavour. A mainstay of Mediterranean and Middle Eastern cuisines, they’re used cooked; very young favas can be used fresh.

Garbanzo Beans Garbanzo beans, also known as chickpeas (channa in Indian, ceci in Italian), are the most widely eaten legume in the world. Sold dried, garbanzos are round, shaped like a small, bumpy, beige to pale yellow hazelnut. They have a dense, buttery texture, a mild, rich, nutty ﬂavour, and hold their shape when cooked. Widely used in Indian, Mediterranean and Middle Eastern cuisines, garbanzos are used cooked.

Lima Beans Lima beans, named for their Peruvian heritage, are also called butter beans for their rich, buttery ﬂavour. Enclosed in green pods, the kidney-shaped beans are pale green with a starchy texture. Common varieties are Fordhook and baby lima. Dwarf limas, or butter peas, are speckled white, and are less starchy. Limas, a key ingredient in succotash, are sold fresh and dried.

Peak season: March–May (fresh); available year-round (dried). Buy and store: For fresh favas: Choose soft pods (crispness is a sign of dried-out favas) with even colouring and few markings. They should be plump and heavy, with a hint of the round beans inside. Store in a plastic bag in the refrigerator up to 7 days. For dried favas: Choose clean, ﬁrm beans with a slight sheen, and few cracks. Store in an airtight container away from dampness, heat and direct sun up to 1 year.

Nutrition Facts Valeur nutritive Per 125 mL, cooked (58 g) par 125 ml, cuites (58 g) Calories 40 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose wellrounded beans. Discard beans that are shrivelled or discoloured. Store in an airtight container away from dampness, heat and direct sun up to 1 year. Prep and cook: Soak beans in water 6 to 8 hours, then drain and rinse. Place beans in a pot with 3 times their volume of fresh water and 2 tablespoons oil. Simmer,

Nutrition Facts Valeur nutritive Per 125 mL, cooked (87 g) par 125 ml, cuits (87 g) Calories 140 * DV = daily value VQ = valeur quotidienne

Peak season: June–September (fresh); available year-round (dried). Buy and store: For fresh limas: Choose ﬁrm, plump, dark green pods. Avoid pale or shrivelled pods. Store in a plastic bag in the refrigerator up to 7 days. For dried limas: Choose clean, ﬁrm beans with few cracks. Store in an airtight container away from dampness, heat and direct sun up to 1 year. Prep and cook: For fresh limas: Cut pods open with scissors or snap off the stem end, pull

Nutrition Facts Valeur nutritive Per 125 mL, cooked (90 g) par 125 ml, cuits (90 g) Calories 110 * DV = daily value VQ = valeur quotidienne

Prep and cook: For fresh favas: Split the pods open with your thumb along one side, and remove the beans. To remove the skins, place the beans in boiling salted water 30 seconds. Drain; immediately rinse with cold water. Pinch or peel each bean on one side and slip it out of its skin. Boil or steam the beans until tender, about 15 minutes. For dried favas: Soak 6 to 8 hours, then peel. Place in a pot with 3 times their volume of water. Simmer, uncovered, about 90 minutes. Use as a side dish, add

to soups, stews, pasta dishes and salads, or purée for dips. Goes with: Herbs, spices and ﬂavours: Butter, garlic, lemon, olive oil, parsley, rosemary, sea salt, savoury, vinaigrette. Foods: Bacon, carrots, leeks, mushrooms, onions, Pecorino, shallots, spinach, tomatoes. Health highlights: No fat or cholesterol. Low in sodium. Excellent source of folate. Good source of vitamin C. Provides thiamin, niacin and magnesium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 7 g Fibre / Fibres 2 g Sugars / Sucres 0 g

2% 10 %

Protein / Protéines 3 g

Sodium / Sodium 30 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 2%

Vitamin C / Vitamine C Iron / Fer

30 % 8%

uncovered, 60 to 90 minutes. Use whole in curries, soups, salads, casseroles and couscous dishes. Puréed garbanzos are the key ingredient in hummus. Goes with: Herbs, spices and ﬂavours: Chiles, cilantro, cumin, garlic, harissa, lemon, mint, olive oil, parsley, tahini, turmeric. Foods: Carrots, couscous, cucumbers, lamb, olives, onions, pine nuts, pitas, red bell peppers, tomatoes.

Health highlights: Low in fat and sodium. No cholesterol. Excellent source of folate. Good source iron, magnesium and zinc. Provides vitamin B6, thiamin, niacin and potassium. High in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 2 g

Saturated / saturés 0.2 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 24 g Fibre / Fibres 4 g Sugars / Sucres 4 g

8% 16 %

Protein / Protéines 8 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 4%

Vitamin C / Vitamine C Iron / Fer

2% 20 %

the string to open the pod, and remove the beans. Place in boiling water; simmer until tender (they’ll be somewhat ﬁrm). For dried limas: Soak 6 to 8 hours; drain and rinse. Place in a pot with 3 times their volume of water and 2 tablespoons oil. Simmer, uncovered, 60 to 90 minutes. Serve as a side dish, or use in stews, soups and casseroles. Goes with: Herbs, spices and ﬂavours: Brown sugar, butter,

chives, garlic, lemon, paprika, parsley, pepper, sour cream. Foods: Bacon, bell pepper, Cheddar, chicken, corn, fish, ham, mushrooms, onions, tomatoes. Health highlights: No fat or cholesterol. Low in sodium. Excellent source of magnesium. Good source of iron and potassium. Provides vitamins B6, C and K, thiamin, riboflavin, niacin, folate and zinc. High in fibre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 21 g Fibre / Fibres 5 g Sugars / Sucres 1 g

7% 19 %

Protein / Protéines 6 g

Sodium / Sodium 15 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 2%

Vitamin C / Vitamine C Iron / Fer

15 % 15 %

VEGETABLES Peak season: Available year-round. Buy and store: Choose clean, ﬁrm beans that are bright with a slight sheen, and have few cracks. Discard discoloured or shrivelled beans. Store in an airtight container away from dampness, heat and direct sun up to 1 year. Prep and cook: Soak the beans 6 to 8 hours; drain and rinse. Place in a pot with 3 times their volume

Pinto Beans Pinto beans, a close relative of kidney beans, account for more than 40 % of all beans grown in the U.S. These medium-size oval beans are mottled beige and brown, turning solid brown when cooked. They have a powdery texture and an earthy ﬂavour. A staple of Southwestern and Mexican fare, especially refried beans, pintos are sold dried.

Red Beans “Red beans” refers to several varieties of kidney beans, which are named for their shape. Light and dark red kidney beans are large, have a solid texture and full ﬂavour, and are common in Tex-Mex and Caribbean dishes. Small red beans, also called Mexican red beans, are dark red, with a smoother texture and taste, and are common in Creole cooking. Red beans are sold dried.

Soybeans/Edamame Soybeans are sold fresh and dried. Edamame are soybeans developed in Japan specifically for eating out of the pod. They’re harvested when the beans are young, and sold in their small, fuzzy pods. The beans are bright green, crunchy and sweet. Mature fresh soybeans are tan. Dried soybeans are dense, pea-size and light tan. They have little flavour and work well with stronger flavours. Soybeans are used cooked.

Nutrition Facts Valeur nutritive Per 125 mL, cooked (90 g) par 125 ml, cuits (90 g) Calories 130 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Any variety of red beans will work in recipes calling for kidney beans or red beans. Choose clean, ﬁrm beans that are bright with a slight sheen, and have few cracks. Discard discoloured or shrivelled beans. Store in an airtight container away from dampness, heat and direct sun up to 1 year.

Nutrition Facts Valeur nutritive Per 125 mL, cooked (94 g) par 125 ml, cuit (94 g) Calories 120 * DV = daily value VQ = valeur quotidienne

Peak season: Late summer– early fall (fresh); available year-round (dried). Buy and store: For edamame: Choose crisp, blemish-free pods. Store in the refrigerator in a perforated plastic bag up to 5 days. For dried soybeans: Choose clean, ﬁrm beans with few cracks. Discard discoloured or shrivelled beans. Store in an airtight container away from dampness, heat and direct sun for up to 1 year. Prep and cook: For edamame: Boil the pods 3 to 5 minutes or until

Nutrition Facts Valeur nutritive Per 125 mL, cooked (85 g) par 125 ml, cuites (85 g) Calories 130 * DV = daily value VQ = valeur quotidienne

of water and 2 tablespoons oil. Simmer, uncovered, 1½ to 2 hours. Use in salads, stews, rice dishes, and Tex-Mex dishes such as burritos and tacos. Goes with: Herbs, spices and ﬂavours: Beer, chili powder, cilantro, cumin, garlic, hot sauce, jalapeño, oregano, sour cream. Foods: Avocados, bacon, Cheddar, chicken, corn, Monterey Jack, onions, rice, tomatoes, tortillas.

Health highlights: Low in fat. No cholesterol or sodium. Excellent source of folate. Good source of thiamin, iron and magnesium. Provides vitamins B6 and E, niacin, potassium and zinc . Very high in ﬁbre.

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0.5 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 24 g Fibre / Fibres 8 g Sugars / Sucres 0 g

8% 33 %

Protein / Protéines 8 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 4%

Vitamin C / Vitamine C Iron / Fer

2% 15 %

Prep and cook: Soak 6 to 8 hours; drain and rinse. Place in a pot with 3 times their volume of water and 2 tablespoons oil. Simmer, uncovered, 1 to 2 hours. Use in soups, stews and dishes like chili and Louisiana-style red beans and rice. Goes with: Herbs, spices and ﬂavours: Bay leaf, cayenne, chili powder, cilantro, cumin, garlic, hot sauce, oregano, parsley, red pepper ﬂakes.

Foods: Beef, bell pepper, celery, corn, cornbread, ham, onions, rice, sausage, tomatoes. Health highlights: No fat, cholesterol or sodium. Excellent source of folate. Good source of iron and magnesium. Provides vitamin B6, niacin, thiamin, potassium and zinc. Very high in ﬁbre.

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 21 g Fibre / Fibres 6 g Sugars / Sucres 0 g

7% 25 %

Protein / Protéines 8 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

2% 20 %

crisp-tender, or steam or microwave 4 to 5 minutes. Squeeze pods to remove beans; discard pods. Serve as a snack or appetizer, or add to stir-fries, soups, salads and grain dishes. For dried soybeans: Soak 8 hours; drain and rinse. Place in a pot with 4 times their volume of water. Simmer until tender, about 3 hours. Use in stews, soups and patties. Goes with: Herbs, spices and ﬂavours: Cilantro, garlic, ginger, parsley, red pepper ﬂakes, sea salt, soy sauce.

Foods: Beef, cabbage, carrots, chicken, crab, green onions, mushrooms, rice, soba noodles, tomatoes. Health highlights: No saturated fat or cholesterol. Low in sodium. Excellent source of folate and magnesium. Good source of niacin, thiamin, calcium, iron and potassium. Provides vitamin C, riboﬂavin and zinc. High in ﬁbre.

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 6 g

Saturated / saturés 0.5 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 11 g Fibre / Fibres 4 g Sugars / Sucres 0 g

4% 16 %

Protein / Protéines 12 g

Sodium / Sodium 15 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 15 %

Vitamin C / Vitamine C Iron / Fer

25 % 15 %

VEGETABLES

Beet Beets are a root vegetable that can be red, white, yellow or striped, depending on the variety. The beet is rounded and hard, the skin is smooth and waxy, and the ﬂavour is rich, sweet and earthy. Small, young beets—1½ to 2 inches in diameter—are more tender than large ones. Beets are primarily used cooked. Raw beets can be used grated. The leaves are also edible.

Bitter Melon Bitter melon, also known as balsam pear, bitter gourd and foo qua, belongs to the squash family. Resembling a warty cucumber, it has edible yellow-green skin (yellow-orange when ripe) and crunchy, watery flesh filled with fibrous seeds and core. Underripe melons are typically used in Asian and Indian cooking. Due to their high quinine content, they have a prized, sharply bitter flavour. Riper melons are milder.

Bok Choy Bok choy, also known as pak choy and Chinese white cabbage, is a cruciferous vegetable that has grown in China for 6,000 years. It has a bulb-like base with long, thick, white stalks and large, crinkly, dark green leaves. The stalks are crunchy and juicy with a sweet, slightly sharp taste similar to mild cabbage. The leaves are slightly spicy when raw, and milder and sweeter when cooked.

Peak season: June–October; available year-round. Buy and store: Choose hard beets up to 2 inches in diameter with smooth skins, a uniform shape, and bright, crisp leaves. Avoid beets with bruises, cuts, wilted leaves or a hairy taproot. To store the roots, refrigerate in a plastic bag up to 3 weeks. To store the leaves, trim about 1 inch from the root and refrigerate in a plastic bag up to 2 days.

Nutrition Facts Valeur nutritive Per 125 mL, cooked (90 g) par 125 ml, cuits (90 g) Calories 40 * DV = daily value VQ = valeur quotidienne

Peak season: April–September; available year-round. Buy and store: Choose ﬁrm green or greenish-yellow melons 5 to 12 inches long and free of blemishes. To store, refrigerate in a plastic bag up to 5 days. Prep and cook: Cut in half lengthwise. Scoop out the seeds and core; do not peel. Cut melon

Nutrition Facts Valeur nutritive Per 125 mL, cooked (66 g) par 125 ml, cuite (66 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose bok choy with clean, ﬁrm stalks and freshlooking leaves. Avoid any with wilted leaves or brown spots. To store, refrigerate unwashed in a plastic bag 2 or 3 days. Prep and cook: Cut the leaves from the stalks and tear them into bite-size pieces or shred coarsely. Slice the stalks crosswise. Use

Nutrition Facts Valeur nutritive Per 125 mL shredded, cooked (90 g) par 125 ml émincé, cuit (90 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Prep and cook: Scrub the beets well; don’t peel or cut the taproot. To cook: boil, steam, roast or microwave. Trim the tops and bottoms, and slip off the skin (wear gloves to avoid stained ﬁngers). Use cooked beets in salads or as a side dish, or purée for hot and cold soups. When mixing with other foods, add just before serving (the colour often bleeds into the other ingredients). Use the greens fresh in salads, or sautéed.

Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, brown sugar, butter, chives, dill, lemon, parsley, tarragon, thyme. Foods: Apples, bacon, cucumbers, eggs, goat cheese, oranges, pecans, shallots, sour cream, walnuts. Health highlights: Low in calories. No fat or cholesterol. Excellent source of folate. Provides vitamin C, iron, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 g

% DV / % VQ*

Carbohydrate / Glucides 9 g Fibre / Fibres 2 g Sugars / Sucres 7 g

3% 7%

Protein / Protéines 2 g

Sodium / Sodium 70 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

6% 6%

into ¼-inch half-moon slices. To reduce the bitterness, place in boiling water 2 to 3 minutes, or salt the slices, let stand 10 minutes, then rinse and drain. Then steam, use in curries, stir-fries, soups and chutneys, or stuff them. Bitter melon can also be pickled. Goes with: Herbs, spices and ﬂavours: Coconut milk, curry

powder, garlic, oyster sauce, red pepper ﬂakes, turmeric. Foods: Bell peppers, chiles, daikon, fermented black beans, mushrooms, onions, scallions, tomatoes. Health highlights: Low in calories. No fat, cholesterol or sodium. Good source of vitamin C and folate. Provides potassium and zinc.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 3 g Fibre / Fibres 1 g Sugars / Sucres 1 g

1% 5%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

35 % 2%

leaves and stalks in stir-fries and soups. Add raw stalks to vegetable platters, and use raw leaves in salads and sandwiches. Goes with: Herbs, spices and ﬂavours: Anise, garlic, ginger, orange, red pepper ﬂakes, rice vinegar, sesame oil, soy sauce. Foods: Carrots, chicken, crab, duck, onions, pork, salmon, scallions, shiitake mushrooms.

Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamins A and K. Good source of vitamin C and folate. Provides vitamin B6, calcium, iron and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 1 g Sugars / Sucres 1 g

1% 4%

Protein / Protéines 1 g

Sodium / Sodium 30 mg

Vitamin A / Vitamine A Calcium / Calcium

40 % 8%

Vitamin C / Vitamine C Iron / Fer

40 % 6%

VEGETABLES

Bok Choy, Baby/Shanghai Baby bok choy, also called Shanghai bok choy, is a smaller version of bok choy, a Chinese cruciferous vegetable. It has tender, light green to white stalks less than 10 inches long, and large, dark green leaves. It has a delicate, spinach-like ﬂavour that’s sweeter than full-size bok choy, and becomes milder when cooked. Baby bok choy is used raw and cooked.

Bok Choy Sum Bok choy sum, also known as choy sum and Chinese flowering cabbage, is a cruciferous vegetable popular in Asian cooking. With green leaves growing on pale stalks, it resembles bok choy but is slimmer and often has small, yellow, edible flowers. Bok choy sum has a mild, mustard flavour. Stems and leaves are used, but stems are preferred.

Breadfruit Breadfruit, native to the Pacific Islands, looks like a melon with warty light green skin, but is used as a vegetable. When roasted, the texture and aroma resemble fresh bread. It can be used at almost any stage, but typically when mature but not fully ripe, when the flesh is firm, pale yellow, and starchy. Ripe, it’s soft and sweet. A Caribbean staple, breadfruit is usually used cooked.

Peak season: Available year-round. Buy and store: Choose baby bok choy with clean, ﬁrm stalks and fresh-looking leaves. Avoid any with wilted leaves or brown spots. To store, refrigerate unwashed in a plastic bag 2 or 3 days. Prep and cook: Use fresh leaves in salads and sandwiches; use fresh stalks as a “dipper” or stuffed for a vegetable platter. To cook whole: boil, steam or braise. Or slice and

Nutrition Facts Valeur nutritive Per 125 mL shredded, cooked (90 g) par 125 ml émincé, cuit (90 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose bok choy sum with ﬁrm stalks and freshlooking leaves. Avoid any that are wilting or browning. To store, refrigerate unwashed up to 3 days. Prep and cook: Trim off the leaves and a small amount from the bottom of the stalks. Cut the stalks as desired; peel thicker ones before cutting. Use stalks raw in salads, or use as a broccoli

Nutrition Facts Valeur nutritive Per 125 mL, raw (37 g) par 125 ml, crue (37 g) Calories 0 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Buy at the desired stage of ripeness. A ﬁrm, mature breadfruit should be greenish with slight brown cracking or crusting, and may have patches of dried sap. A fully ripe breadfruit should be yellow-green to yellow-brown and soft to the touch, and have a sweet smell. To store, refrigerate up to 7 days (the skin will darken). Prep and cook: Small, immature breadfruit can be pickled or marinated. Firm, mature breadfruit

Nutrition Facts Valeur nutritive Per 125 mL, raw (116 g) par 125 ml, cru (116 g) Calories 120 * DV = daily value VQ = valeur quotidienne

use in soups and stir-fries, or cut in half, and grill. Goes with: Herbs, spices and ﬂavours: Anise, garlic, ginger, rice vinegar, red pepper ﬂakes, sesame seeds, soy sauce. Foods: Carrots, chicken, daikon, mushrooms, red bell pepper, shrimp, water chestnuts.

Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamins A and K. Good source of vitamin C and folate. Provides vitamin B6, calcium, iron and potassium.

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 1 g Sugars / Sucres 1 g

1% 4%

Protein / Protéines 1 g

Sodium / Sodium 30 mg

Vitamin A / Vitamine A Calcium / Calcium

40 % 8%

Vitamin C / Vitamine C Iron / Fer

40 % 6%

substitute in cooked dishes. The leaves can be boiled, steamed or stir-fried. Goes with: Herbs, spices and ﬂavours: Dry sherry, garlic, lemon, orange, rice vinegar, sesame, soy sauce, Thai chiles. Foods: Almonds, beef, chicken, onions, red bell peppers, shallots, shiitake mushrooms, shrimp, water chestnuts.

Health highlights: Low in calories and sodium. No fat or cholesterol. Good source of vitamins A, C and K. Provides folate.

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 1 g Fibre / Fibres 0 g Sugars / Sucres 0 g

0% 0%

Protein / Protéines 1 g

Sodium / Sodium 25 mg

Vitamin A / Vitamine A Calcium / Calcium

15 % 4%

Vitamin C / Vitamine C Iron / Fer

30 % 2%

must be cooked, and can be used as a substitute for potatoes or other starches in many recipes. Slice off the stem, then quarter and core. Boil, steam, microwave or grill; or cut in half and bake. The skin is easily removed after cooking. Sliced breadfruit can be deep-fried for chips, or candied. Fully ripe breadfruit can be eaten raw, or baked in cakes, pies and other desserts. The seeds can be roasted and ground. Goes with: Herbs, spices and ﬂavours: Allspice, chiles, cinnamon,

coconut cream, curry powder, garlic, nutmeg, parsley, sugar. Foods: Bell peppers, cabbage, celery, Cheddar, feta, onions, pumpkin, salt cod, scallions, spinach, tomatoes. Health highlights: No fat, cholesterol or sodium. Excellent source of vitamin C. Good source of potassium. Provides vitamin B6, folate, thiamin and magnesium. Very high in ﬁbre.

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 32 g Fibre / Fibres 6 g Sugars / Sucres 13 g

11 % 23 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

60 % 4%

VEGETABLES

Broccoli Broccoli, a native of Calabria, Italy (and whose name comes from the Italian for “little arms”), is a cruciferous vegetable that’s a close relative of cabbage. The most common U.S. variety, Calabrese, has green stalks topped with dark or purplish-green, umbrella-shaped clusters of ﬂorets. Broccoli has a fresh, slightly bitter ﬂavour. It is mainly used cooked but is also used fresh.

Brussels Sprouts Brussels sprouts, named for the Belgian capital, look like miniature heads of cabbage growing along a thick stalk. The small, leafy green buds are 1 to 1 ½ inches in diameter. A cruciferous vegetable originating in northern Europe, Brussels sprouts are related to cabbage but have denser ﬂesh and a delicate, nutty ﬂavour. They are mainly used cooked.

Peak season: October–April; available year-round. Buy and store: Choose broccoli with firm stalks and compact clusters of dark green, purplish green or bluish green florets. Avoid flowering or yellowish florets, or tough or rubbery stalks. To store, refrigerate unwashed in an open plastic bag up to 3 days.

Nutrition Facts Valeur nutritive Per 125 mL, cooked (82 g) par 125 ml, cuite (82 g) Calories 30 * DV = daily value VQ = valeur quotidienne

Peak season: August–March; available year-round. Buy and store: Choose compact, tight heads that are bright green, ﬁrm and, when possible, still on the stalk. When buying loose sprouts, choose small, uniformly sized sprouts. To store, refrigerate unwashed in a plastic bag up to 3 days. Prep and cook: Remove yellowed outer leaves. To cook whole: Trim

Nutrition Facts Valeur nutritive Per 125 mL, cooked (82 g) par 125 ml, cuit (82 g) Calories 30 * DV = daily value VQ = valeur quotidienne

Prep and cook: Trim the ends from stalks. To cook: steam, boil, microwave, roast or stir-fry just until crisp-tender. Serve as a side dish or use in stir-fries and casseroles. Add raw ﬂorets to vegetable platters and serve with dip. Grate raw stalks for slaw. Goes with: Herbs, spices and ﬂavours: Butter, garlic, ginger, hollandaise, lemon, olive oil, sesame, soy sauce, vinegar.

Foods: Anchovies, bacon, cauliﬂower, Cheddar, ham, hazelnuts, onions, Parmesan, pasta, potatoes. Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamins C and K and folate. Good source of vitamin A. Provides vitamins B6 and E, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 6 g Fibre / Fibres 2 g Sugars / Sucres 1 g

2% 8%

Protein / Protéines 2 g

Sodium / Sodium 35 mg

Vitamin A / Vitamine A Calcium / Calcium

15 % 2%

Vitamin C / Vitamine C Iron / Fer

90 % 4%

the stem and cut a shallow “X” in the bottom of each sprout to promote even cooking. Steam, boil, microwave or roast until just tender (do not overcook: they become bitter). Or sauté shredded sprouts or whole leaves. Shred raw Brussels sprouts for salads and slaw. Goes with: Herbs, spices and ﬂavours: Butter, cream, garlic, lemon, olive oil, orange, red pepper ﬂakes, vinegar.

Foods: Almonds, bacon, bell peppers, fennel, ham, mushrooms, onions, Parmesan, salmon, shallots. Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamins C and K. Good source of folate. Provides vitamins A and B6, thiamin, iron, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 6 g Fibre / Fibres 3 g Sugars / Sucres 1 g

2% 12 %

Protein / Protéines 2 g

Sodium / Sodium 15 mg

Vitamin A / Vitamine A Calcium / Calcium

6% 2%

Vitamin C / Vitamine C Iron / Fer

90 % 8%

VEGETABLES

Cabbage gets its name from caboche, a French word for “head”—and cabbage can be red-headed, curlyheaded, and certainly hard-headed. There’s red cabbage, purple cabbage, curly-edged napa and Savoy cabbage, as well as green. And as part of the Brassica family, cabbage is a cruciferous vegetable with interesting cousins: cauliﬂower, broccoli, even Brussels sprouts (mini cabbages!). Well-known for coleslaw, stuffed rolls or with corned beef, cabbage appears in various dishes throughout Europe, Asia and here. As for nutrition, it’s very low in calories, fat- and cholesterol-free and full of vitamins (especially C and K). Tasty, versatile and good for you, cabbage is a winner—by a head.

Green/White Cabbage Green or white head cabbage, the most common available, is a compact ball of waxy, glossy, pale or medium green leaves. Known in Europe 2,000 years ago, green or white cabbage is a cruciferous vegetable that’s used raw and cooked. Raw, it has a crunchy texture and mild, spicy ﬂavour. Cooked, it becomes tender and slightly sweet.

Peak season: Available year-round. Buy and store: Choose cabbages that are heavy for their size with crisp, tightly packed leaves. Avoid cabbage that’s wilted, discoloured or worm-damaged. To store whole, tightly wrap in plastic and refrigerate up to 14 days. To store cut, refrigerate tightly wrapped up to 2 days.

Nutrition Facts Valeur nutritive Per 125 mL shredded, raw (37 g) par 125 ml émincé, cru (37 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Prep and cook: Cut or shred just before using. Discard tough or limp outer leaves. Cut the cabbage in half or quarters, and cut out the tough core. Shred or grate raw for coleslaw. Or brine shredded cabbage for sauerkraut. To cook: slice and sauté, or add to stir-fries, soups and stews. Braise, boil or steam large chunks or quarters. Whole leaves can be blanched and stuffed. Cook cabbage just until tender to prevent getting soggy and strong-tasting.

Goes with: Herbs, spices and ﬂavours: Anise, basil, caraway, celery seed, dill, garlic, mustard, nutmeg, thyme, vinegar. Foods: Apples, bacon, carrots, cod, corned beef, fennel, ham, onions, potatoes, sausage, tomatoes. Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamin K. Provides vitamin C and folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 1 g Sugars / Sucres 1 g

1% 3%

Protein / Protéines 0.5 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

25 % 2%

VEGETABLES

Napa Cabbage Napa cabbage, also known as celery cabbage, is a Chinese cabbage related to green cabbage and bok choy. Oblong or barrel-shaped, napa (from the Japanese for “edible leaves”) is a cruciferous vegetable with tightly packed, thin, wrinkled, pale green to white leaves with wide ribs. The delicate ﬂavour is a combination of green cabbage, celery and iceberg lettuce. Napa cabbage is used raw and cooked.

Red Cabbage Red cabbage, slightly smaller than green cabbage, is ﬁrm and round with shiny dark red or purple leaves. Known in Europe 2,000 years ago, red cabbage is a cruciferous vegetable that’s used raw and cooked. Raw, it has a crunchy texture and peppery taste. Cooked, it becomes tender and slightly sweet.

Savoy Cabbage Savoy cabbage is an oval head of loose, wrinkly, blue-green outer leaves encasing succulent green inner leaves. Known in ancient Roman times, this cabbage is named for the Savoy region of northern Italy. Despite its rugged appearance, Savoy cabbage has a delicate, tender texture and a mild, mellow ﬂavour, making it a favourite in Italian cuisine.

Peak season: Available year-round. Buy and store: Choose ﬁrm, heavy heads with crisp leaves and no sign of browning. Avoid those with discoloured veins or dry, split stems. To store whole, refrigerate in a plastic bag 7 days or longer (check regularly for freshness). Store cut napa cabbage up to 2 days.

Nutrition Facts Valeur nutritive Per 125 mL, raw (39 g) par 125 ml, cru (39 g) Calories 5 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose red cabbages that are heavy for their size, with crisp, tightly packed leaves. Avoid cabbage that’s wilted, discoloured or worm-damaged. To store whole, tightly wrap in plastic and refrigerate up to 14 days. To store cut, tightly wrap and refrigerate up to 2 days. Prep and cook: Cut or shred just before using. Discard tough or limp

Nutrition Facts Valeur nutritive Per 125 mL shredded, raw (37 g) par 125 ml émincé, cru (37 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose savoy cabbages that are heavy for their size with crisp leaves. Avoid cabbage that’s wilted, discoloured or worm-damaged. To store, wrap in plastic and refrigerate up to 4 days. Prep and cook: Cut or shred just before use. Discard tough or limp outer leaves. Cut the cabbage in half or quarters, and cut out the

Nutrition Facts Valeur nutritive Per 125 mL shredded, raw (37 g) par 125 ml émincé, cru (37 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Prep and cook: Shred or chop raw napa cabbage for salads and slaws. Use in soups, stir-fries and other dishes. Napa cabbage can also be pickled, as in traditional Korean kimchee. Goes with: Herbs, spices and ﬂavours: Cilantro, garlic, ginger, orange, red pepper ﬂakes, rice wine vinegar, soy sauce.

Foods: Bamboo shoots, carrots, cashews, chicken, chiles, mushrooms, onions, pork, shrimp, water chestnuts. Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamin K. Good source of folate. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 1 g Fibre / Fibres 0 g Sugars / Sucres 1 g

0% 0%

Protein / Protéines 0.5 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 2%

Vitamin C / Vitamine C Iron / Fer

15 % 0%

outer leaves. Cut the cabbage in half or quarters, and cut out the tough core. Shred or grate raw for coleslaw, or add to stir-fries, soups and stews. To prevent red cabbage from turning blue-grey during cooking, cook it with vinegar or lemon juice. Goes with: Herbs, spices and ﬂavours: Bay leaves, brown sugar, caraway, cinnamon, dill, garlic, mustard seeds, nutmeg, thyme, red wine vinegar.

Foods: Apples, carrots, chestnuts, ham, goat cheese, onions, pancetta, potatoes, walnuts. Health highlights: Low in calories and sodium. No fat or cholesterol. Good source of vitamins C and K.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 3 g Fibre / Fibres 1 g Sugars / Sucres 1 g

1% 3%

Protein / Protéines 1 g

Sodium / Sodium 10 mg

Vitamin A / Vitamine A Calcium / Calcium

4% 2%

Vitamin C / Vitamine C Iron / Fer

35 % 2%

hard core. Savoy’s thin leaves make it a good choice for salads and stir-fry dishes. It can also be braised. Cook just until tender. Goes with: Herbs, spices a nd ﬂavours: Balsamic vinegar, basil, dry vermouth, garlic, ginger, olive oil, red wine, rosemary, sesame. Foods: Apples, beans, carrots, cashews, onions, pork, potatoes, scallions, tomatoes.

Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamin K. Good source of folate. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 1 g Sugars / Sucres 1 g

1% 5%

Protein / Protéines 1 g

Sodium / Sodium 10 mg

Vitamin A / Vitamine A Calcium / Calcium

4% 2%

Vitamin C / Vitamine C Iron / Fer

20 % 2%

VEGETABLES

Cactus Leaves/Nopales Cactus leaves, or nopales (no- pah-less), are the ﬂeshy, thick leaves (branches) of the prickly pear or nopal cactus. The paddleshaped leaves are green with raised spines. About the size of a hand, they contain a gel-type liquid and have a texture similar to okra. Tasting something like green beans and asparagus, they’re widely used in Mexican and Central American dishes, and are mostly used cooked.

Cardoon The cardoon, nicknamed Italian artichoke, looks more like celery with long, thick, silvery green stalks that feel like soft suede. Cooked, the thick ﬂesh becomes tender and meaty. Cardoons have a distinctive, bittersweet ﬂavour that tastes like a mix of artichoke, celery and asparagus. Popular in Italy, France and Spain, cardoons are used cooked.

Carrot Carrots are long, slender roots that taper to a point, with fern-like green leaves on top. In addition to common orange carrots are white, red, purple and yellow varieties. Sizes range from baby carrots harvested young (those sold in bags are usually larger ones that were peeled and trimmed) to mature large ones. The sweet ﬂavour comes from their high sugar content. Carrots are used raw and cooked.

Peak season: Spring; available year-round. Buy and store: Choose glossy, green, ﬁrm cactus leaves that are about the size of your hand (no more than 8 inches long). Avoid leaves that are wrinkled, limp or dry. To store, wrap in plastic and refrigerate 7 days. Prep and cook: Leaves are usually sold with spines removed. Use a vegetable peeler to shave off any remaining spines and “eyes,” and

Nutrition Facts Valeur nutritive Per 125 mL slices, raw (45 g) par 125 ml de tranches, crues (45 g) Calories 5 * DV = daily value VQ = valeur quotidienne

Peak season: December; available August–May. Buy and store: Look for ﬁrm, supple stalks. To store, wrap in a damp paper towel, place in a paper bag, and refrigerate up to 14 days. Prep and cook: Discard the tough outer stalks. Separate the remaining stalks and cut in half crosswise. Trim the ends. Place in a large pot of boiling salted water; boil until tender, about 45 minutes. Drain; cool under running water.

Nutrition Facts Valeur nutritive Per 125 mL, cooked (90 g) par 125 ml, cuits (90 g) Calories 20 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose wellshaped, ﬁrm, deeply coloured carrots. Avoid carrots that are bendable, cracked or withered. Look for green tops (if attached) that are bright and moist. To store, remove the green tops, place the carrots in a plastic bag, and refrigerate up to 14 days. Prep and cook: Peel the carrots, if desired. (Baby carrots don’t need to

Nutrition Facts Valeur nutritive Per 1 medium carrot, raw (61 g) par carotte de taille moyenne, crue (61 g) Calories 25 * DV = daily value VQ = valeur quotidienne

the edges of the leaves. Cut away dry or ﬁbrous spots, then rinse the leaves well. Leaves can be eaten raw, but they’re best sliced into small strips and steamed or boiled several minutes until tender. Add to salsas, salads, quesadillas, tacos or scrambled eggs. Or batter and deep-fry as fritters. Whole leaves can be grilled. Goes with: Herbs, spices and ﬂavours: Basil, chili powder, cilantro, cumin, garlic, hot sauce, lime, olive oil.

Foods: Avocados, bell peppers, carrots, corn, cucumbers, eggs, jalapeños, onions, tomatillos, tomatoes, tortillas. Health highlights: Low in calories and sodium. No fat or cholesterol. Provides vitamin C, calcium and magnesium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 1 g Sugars / Sucres 1 g

1% 4%

Protein / Protéines 1 g

Sodium / Sodium 10 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 6%

Vitamin C / Vitamine C Iron / Fer

8% 2%

Or use a vegetable peeler to cut off the strings, then cook until tender. Cardoons can also be braised, baked and fried. Use as a side dish with dressing, butter or sauce. Or cut into strips, boil, and serve with a dipping oil. Goes with: Herbs, spices and ﬂavours: Bay leaf, butter, coriander seed, cream, garlic, lemon, olive oil, parsley, vinaigrette.

Foods: Anchovies, celery, Gruyère, mushrooms, Parmesan, potatoes, roasted meats, shallots. Health highlights: Low in calories. No fat or cholesterol. Good source of magnesium. Provides folate and calcium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 5 g Fibre / Fibres 2 g Sugars / Sucres 0 g

2% 6%

Protein / Protéines 1 g

Sodium / Sodium 160 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 6%

Vitamin C / Vitamine C Iron / Fer

2% 4%

be peeled.) Use raw on vegetable platters with dip, shredded for salads, pared into strips for garnish, or juiced. To cook whole or cut carrots: steam, boil, microwave, roast, or add to stir-fries, soups, stews and casseroles. Goes with: Herbs, spices and ﬂavours: Brown sugar, chervil, cinnamon, dill, ginger, honey, lemon, nutmeg, orange, parsley, thyme, vinegar.

Foods: Apples, Cheddar, cod, ham, mushrooms, onions, peas, potatoes, walnuts. Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamin A. Provides vitamins C and K and folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 6 g Fibre / Fibres 1 g Sugars / Sucres 3 g

2% 6%

Protein / Protéines 1 g

Sodium / Sodium 40 mg

Vitamin A / Vitamine A Calcium / Calcium

80 % 2%

Vitamin C / Vitamine C Iron / Fer

6% 2%

VEGETABLES

Cauliflower Cauliflower, a cruciferous vegetable that’s a close relative of broccoli, has a compact head of flower bud clusters (florets) in a jacket of heavy green leaves, most of which are removed before it reaches the store. In addition to common white cauliflower are purple, green and orange varieties. Cauliflower has a nubby, crunchy texture and mild, nutty flavour, and is used raw and cooked.

Celery Celery has long, pale green ribs with ridged skin, crunchy ﬂesh, and a clean, parsleylike ﬂavour. Golden celery is a variety that’s grown under a layer of soil or paper to prevent greening. Developed in Europe in the 1600s, today’s celery is sold either as whole stalks of 10 to 12 ribs, or as hearts— the inner ribs only. Celery is used raw and cooked.

Celery Root/Celeriac Celery root, also known as celeriac and knob celery, is the gnarled root of a celery variety that has inedible stems and leaves. Popular in Europe but not as well-known in the U.S., its bulbous, light brown base grows to about 4 inches in diameter. Its dense, creamy white ﬂesh has a strong, slightly nutty ﬂavour with hints of celery and parsley. Celery root is used raw and cooked.

Peak season: Fall; available year-round. Buy and store: Choose firm, heavy cauliflower with bright green, fresh leaves and white or creamy white florets. Avoid cauliflower with speckling on the head or leaves. To store whole, place stemside up in a plastic bag and refrigerate up to 5 days. Once cut, use within 2 days. Prep and cook: Peel off the leaves, turn the head upside down, cut off the stem, and separate the florets

Nutrition Facts Valeur nutritive Per 125 mL, cooked (66 g) par 125 ml, cuite (66 g) Calories 15 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose compact stalks with straight, ﬁrm ribs and green leaves. Avoid celery that’s bruised, discoloured or limp. The aroma should be fresh, not musty. Store in a plastic bag in the refrigerator up to 14 days. Prep and cook: Pull ribs away from the stalk and wash off the dirt. Cut ribs to desired size. Serve raw as

Nutrition Facts Valeur nutritive Per 1 large stalk, raw (64 g) par branche de céleri, cru (64 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose small, ﬁrm roots with relatively few ridges for easier peeling. Avoid roots with soft spots. To store, wrap in plastic and refrigerate up to 7 days. Prep and cook: Scrub with a brush, cut off the top and bottom, and peel with a sharp knife. Raw or blanched celery root can be grated, cut into matchsticks, or shredded

Nutrition Facts Valeur nutritive Per 125 mL, raw (82 g) par 125 ml, cru (82 g) Calories 35 * DV = daily value VQ = valeur quotidienne

into pieces of equal size. To cook: boil, steam, microwave, sauté or roast. To preserve its white colour, do not use an aluminum or iron pot, and add 1 tablespoon milk or lemon juice to the cooking water. Serve as a side dish, purée as a substitute for mashed potatoes, or use to replace broccoli in many recipes. Goes with: Herbs, spices and ﬂavours: Butter, chives, dill, garlic, hollandaise, lemon, mustard, nutmeg, parsley.

Foods: Almonds, bell peppers, breadcrumbs, broccoli, carrots, Cheddar, Gruyère, mushrooms, nuts, Parmesan, tomatoes. Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamin C. Provides vitamins B6 and K and folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 3 g Fibre / Fibres 2 g Sugars / Sucres 1 g

1% 6%

Protein / Protéines 1 g

Sodium / Sodium 10 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

50 % 2%

celery sticks with dip, or stuffed. Or add cut celery to salads, soups, stews, stir-fries, casseroles and stuffings. Celery can be braised as a side dish. The leaves can be chopped and used in soups and stuffings. Goes with: Herbs, spices and ﬂavours: Fennel, lemon, mayonnaise, olive oil, paprika, parsley, salt, soy sauce, vinegar.

Foods: Beef, blue cheese, breadcrumbs, cream cheese, ham, hummus, lettuce, onions, Stilton, turkey. Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamin K. Provides folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 1 g Sugars / Sucres 1 g

1% 4%

Protein / Protéines 0.4 g

Sodium / Sodium 50 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 2%

Vitamin C / Vitamine C Iron / Fer

4% 0%

for salads. To cook: boil, sauté, braise or bake, or purée and mix with mashed potatoes. Goes with: Herbs, spices and ﬂavours: Caraway, garlic, mayonnaise, mustard, nutmeg, parsley, sage, thyme, vinegar. Foods: Bacon, beef, beets, eggs, fennel, mushrooms, Parmesan, parsnips, potatoes, shallots, sun-dried tomatoes, veal.

Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamin K. Provides vitamin C, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 8 g Fibre / Fibres 1 g Sugars / Sucres 1 g

3% 6%

Protein / Protéines 1 g

Sodium / Sodium 80 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 4%

Vitamin C / Vitamine C Iron / Fer

10 % 4%

VEGETABLES

Chicory Chicory, also known as Italian dandelion (and often mistakenly called curly endive), has been cultivated since the 1500s. Today, there are several varieties. The leaves may be long or broad with edges that are curly, notched or smooth. The colour can be bright green, deep green or green splashed with red. Chicory has a sharp, slightly bitter ﬂavour, and is used raw and cooked.

Collard Greens Collard greens, or collards, are a nonheading cabbage: loose bundles of tall stalks with smooth, ﬁrm, oval or fanshaped green leaves. Collard greens have a mildly bitter ﬂavour, a cross between cabbage and kale. Popular in the South and a staple in soul food, often cooked with salt pork, collard greens are used cooked.

Corn Corn, a grain that’s native to Central America, grows on tall stalks that support the ears: rows of kernels on a woody cob tightly encased in green husks, topped with a tuft of pale yellow “silk.” Cultivated since 3500 B.C., there are now more than 200 varieties. Yellow corn has large, fullﬂavoured kernels. White corn has smaller, sweeter kernels. Corn is used cooked.

Peak season: Available year-round. Buy and store: Choose bunches with crisp, fresh-looking leaves. Avoid wilted or slimy leaves, dark spots or brown edges. Young leaves are less bitter. Store unwashed in a plastic bag in the refrigerator up to 4 days. Prep and cook: Use raw in salads with lettuce and other milder

Nutrition Facts Valeur nutritive Per 250 mL, raw (31 g) par 250 ml, crue (31 g) Calories 5 * DV = daily value VQ = valeur quotidienne

Peak season: January–April; available year-round. Buy and store: Choose relatively small, ﬁrm, fresh leaves. Avoid collard greens that have yellowing or holes. Collard greens go limp quickly. To store, wrap in a damp paper towel, place inside a plastic bag and refrigerate several days. Prep and cook: Strip and discard the tough ribs from the leaves. Stack leaves in a pile, cut to desired size, and add to soups and stews.

Nutrition Facts Valeur nutritive Per 125 mL, cooked (100 g) par 125 ml, cuites (100 g) Calories 25 * DV = daily value VQ = valeur quotidienne

Peak season: May–September. Buy and store: Choose ears with tight, bright green husks, fresh silk and closely packed, plump kernels that release a milky juice when pinched. To store, refrigerate in the husks 1 to 2 days. Corn begins losing ﬂavour as soon as it is picked, so use as soon as possible. Prep and cook: Pull off the husks and remove the silk before boiling or steaming corn on the cob. Cook several minutes just until tender.

Nutrition Facts Valeur nutritive Per 1 medium ear, cooked (90 g) par épis de taille moyenne, cuit (90 g) Calories 90 * DV = daily value VQ = valeur quotidienne

greens. To cook: steam or sauté, or add to soups. Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, garlic, lemon, mustard, olive oil, rosemary, sesame, tarragon. Foods: Apples, bacon, black olives, ﬁgs, lettuce, pears, red onions, Roquefort, tangerines, walnuts.

Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamin K. Good source of vitamin A and folate. Provides vitamins C and E.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 1 g Fibre / Fibres 1 g Sugars / Sucres 0 g

0% 5%

Protein / Protéines 1 g

Sodium / Sodium 15 mg

Vitamin A / Vitamine A Calcium / Calcium

20 % 2%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Simmer or braise slowly for mellow flavour and tender texture, or sauté quickly like spinach for fresher flavour and crisper texture. To reduce bitterness, place in boiling water 1 minute, then drain, chop and sauté. Goes with: Herbs, spices and flavours: Basil, curry powder, garlic, ginger, lemon, mustard, oregano, red pepper flakes, vinegar.

Foods: Bacon, ham, lentils, onions, salt pork, sausage, smoked turkey, tomatoes, white beans. Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamins A and K and folate. Good source of vitamin C and calcium. Provides vitamins B6 and E, iron and magnesium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 5 g Fibre / Fibres 3 g Sugars / Sucres 0 g

2% 11 %

Protein / Protéines 2 g

Sodium / Sodium 15 mg

Vitamin A / Vitamine A Calcium / Calcium

80 % 15 %

Vitamin C / Vitamine C Iron / Fer

30 % 8%

To roast, grill or microwave, pull the husks back and use a dry vegetable brush to remove the silk between the kernels. Replace the husks and soak the ear in cold water 5 minutes. Grill 15 to 20 minutes, roast 20 to 30 minutes at 375˚F, or microwave 1 to 2 minutes. Serve whole, or cut the kernels off the cob and serve as a side dish or add to salsas, salads, soups and casseroles.

Goes with: Herbs, spices and ﬂavours: Black pepper, butter, chili powder, cilantro, cumin, garlic, lime, parsley, red pepper ﬂakes, salt. Foods: Avocados, bacon, bell peppers, black beans, mangoes, onions, smoked sausage, tomatoes. Health highlights: Low in fat. No cholesterol or sodium. Provides vitamins B6 and C, folate, niacin, thiamin, magnesium and zinc.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 1.5 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 19 g Fibre / Fibres 2 g Sugars / Sucres 4 g

6% 9%

Protein / Protéines 3 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

8% 2%

VEGETABLES

Cool, crisp cucumbers have had a long-standing place at the table. A possible native of India and grown in Asia for 4,000 years, they made their way to Europe, and Columbus brought them to the New World. Good thing! Where would salads be without cucumbers? What would sandwiches be without pickles? Dark green or light, long or short, large or petite, whatever the variety—common/American, English/ hothouse, Armenian, Japanese, Kirby and more—“cukes” are a favourite. In fact, they’re practically a staple in American kitchens. Cucumbers: low in calories, no cholesterol, virtually no sodium or fat (ideal for dieters!), a fresh ﬂavour and satisfying crunch, and a variety of uses. In a word? Cool.

Armenian Cucumber The Armenian cucumber, also known as the uri or snake cucumber, is actually a melon closely related to the cucumber. It grows up to 36 inches long, often with a twisted shape, and has thin, ribbed, light green skin. The ﬂesh is pale green and crisp. Armenian cucumbers are excellent “burpless” slicing cucumbers, and are used raw and cooked.

Peak season: Available year-round. Buy and store: Choose ﬁrm Armenian cucumbers that are heavy for their size and no more than 12 to 15 inches long. To store, refrigerate unwashed in a plastic bag up to 7 days. Prep and cook: Armenian cucumbers don’t need to be peeled or seeded. Use raw in

Nutrition Facts Valeur nutritive Per 125 mL slices, raw (63 g) par 125 ml de tranches, cru (63 g) Calories 10 * DV = daily value VQ = valeur quotidienne

salads, salsas, dips, seafood cocktails, sushi, granitas, and gazpacho and other cold soups. To cook: Add slices to stir-fries, or steam and top with butter as a side dish, or cook as you would zucchini. Goes with: Herbs, spices and ﬂavours: Black pepper, cilantro, dill, garlic, lemon, mint, salsa, sour cream, vinegar.

Foods: Crab, feta, green onions, romaine, salmon, shrimp, tomatoes, yogurt. Health highlights: Low in calories. No fat, cholesterol or sodium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 0 g Sugars / Sucres 1 g

1% 0%

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

2% 2%

VEGETABLES

Common/American Cucumber The common or American cucumber is a long, green slicing cucumber. One of the world’s oldest cultivated vegetables, the cucumber has mild, crisp, juicy white ﬂesh surrounding a core of edible seeds that are small and tender when young, larger and bitter when mature. If the peel is shiny, it was probably waxed to preserve moisture. Common cucumbers are used raw.

English/Hothouse Cucumber English or hothouse (also called “burpless”) cucumbers are very slender and evenly shaped, and can grow to 2 feet long. The skin is deep green and lightly ribbed. The crisp ﬂesh is ivory or white and virtually seedless, with a mild ﬂavour. English cucumbers are not waxed but are often sold wrapped in plastic to preserve moisture. They’re mainly used raw.

Peak season: Available year-round. Buy and store: Choose ﬁrm, unblemished, deep green cucumbers that are heavy for their size. Avoid cucumbers with soft spots, especially at the ends, and those with yellow streaks (that means they’re past their prime). Unwaxed cucumbers lose moisture easily. To store waxed or unwaxed cucumbers, place unwashed in a plastic bag and refrigerate up to 7 days.

Nutrition Facts Valeur nutritive Per 125 mL slices, raw (63 g) par 125 ml de tranches, cru (63 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose ﬁrm, unblemished, bright deep green English cucumbers that are heavy for their size. Avoid those with soft spots, especially at the ends, and those with yellow streaks (that means they’re past their prime ). To store, place unwashed in a plastic bag and refrigerate up to 7 days. Prep and cook: English cucumbers don’t need to be peeled or seeded. Slice 1 inch off each end of the

Nutrition Facts Valeur nutritive Per 125 mL slices, raw (63 g) par 125 ml de tranches, cru (63 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose ﬁrm, uniformly shaped, deep green cucumbers that are heavy for their size. Avoid cucumbers with soft spots, especially at the ends, and those with yellow streaks (that means they’re past their prime). Unwaxed cucumbers lose moisture easily. To store waxed or unwaxed cucumbers, place unwashed in a plastic bag and refrigerate up to 10 days.

Prep and cook: Peel the cucumber to remove the wax coating. To remove seeds from a mature cucumber, slice it in half lengthwise, then scoop them out with a spoon. Slice 1 inch off each end of the cucumber and discard. Cut into spears or slices, or dice to use in appetizers, salads, salsas, dips, drinks, sushi, and gazpacho and other cold soups. Goes with: Herbs, spices and ﬂavours: Basil, black pepper,

cilantro, dill, garlic, lime, mint, olive oil, sea salt, sour cream, vinegar. Foods: Anchovies, blue cheese, crab, cream cheese, fennel, red onions, salmon, scallions, shrimp, tomatoes, yogurt. Health highlights: Low in calories. No fat, cholesterol or sodium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 0 g Sugars / Sucres 1 g

1% 0%

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

2% 2%

cucumber and discard. Cut into spears or slices, or dice to use in appetizers, salads, salsas, dips, drinks, sushi, and gazpacho and other cold soups. Or cook over low heat until tender. Goes with: Herbs, spices and ﬂavours: Black pepper, cilantro, dill, garlic, lemon, mint, oregano, olive oil, sea salt, sour cream, vinegar.

Foods: Anchovies, bell peppers, black olives, crab, cream cheese, Gorgonzola, green onions, salmon, shrimp, tomatoes, yogurt. Health highlights: Low in calories. No fat, cholesterol or sodium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 0 g Sugars / Sucres 1 g

1% 0%

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

2% 2%

Prep and cook: Peel the cucumber to remove the wax coating. Slice 1 inch off each end of the cucumber and discard. Cut into spears or slices, or dice to use in appetizers, salads, salsas, dips, drinks, sushi, and gazpacho and other cold soups. Or thinly slice and pickle as an accompaniment to sushi. Goes with: Herbs, spices and ﬂavours: Black pepper, chervil, dill, garlic, horseradish, lemon, mayonnaise, tarragon, vinegar.

Foods: Anchovies, blue cheese, crab, cream cheese, mangoes, mushrooms, red onions, salmon, shrimp, tomatoes, tuna. Health highlights: Low in calories. No fat, cholesterol or sodium.

Amount / Teneur

Japanese Cucumber The Japanese cucumber is a slender slicing cucumber with a deep green, bumpy, ridged skin. Its crisp, white, mild-ﬂavoured ﬂesh contains few seeds. If the peel is shiny, it was probably waxed to preserve moisture. Japanese cucumbers are used raw.

Nutrition Facts Valeur nutritive Per 125 mL slices, raw (63 g) par 125 ml de tranches, cru (63 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 0 g Sugars / Sucres 1 g

1% 0%

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

2% 2%

VEGETABLES Peak season: Summer; available year-round. Buy and store: Choose ﬁrm, unwrinkled, unblemished Kirbys that are green to white-green, and heavy for their size. Avoid those with soft spots, especially at the ends. To store, place unwashed in a plastic bag and refrigerate up to 10 days.

Prep and cook: Kirbys are not waxed, and don’t require peeling. Scrub gently with a soft brush or cloth. Use for pickles, or in any recipe that calls for fresh cucumbers. Goes with: Herbs, spices and ﬂavours: Celery seed, chiles, dill, garlic, mustard seed, pepper, salt, sugar, vinegar.

Foods: Blue cheese, crab, cream cheese, fennel, feta, grape tomatoes, onions, salmon, scallions, shrimp. Health highlights: Low in calories. No fat, cholesterol or sodium.

Nutrition Facts Valeur nutritive

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Kirby Cucumber The Kirby cucumber, also known as salad cucumber, is a popular pickling cucumber. Kirbys are small—3 to 6 inches long—and stout. Their bumpy skin ranges from light to dark green with small white or black dots. The pale ﬂesh is crunchy and juicy, with tiny, inconspicuous seeds. Kirbys can be used raw as well as for pickling.

Daikon Radish Daikon, Japanese for “large root,” is a radish that looks like a big white carrot. A staple in Japanese cuisine, it ranges from 3 to 18 inches, but the standard variety averages 10 to 14 inches. The ﬂesh is crisp and juicy, with a mild, peppery ﬂavour slightly hotter than a red radish, particularly near the bottom. Daikon is used raw, cooked and pickled.

Per 125 mL slices, raw (63 g) par 125 ml de tranches, cru (63 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: Fall–winter; available year-round. Buy and store: Choose ﬁrm, unwrinkled, well-shaped daikons with a white gleam. Avoid daikons that feel spongy or have yellowing or cracks. The edible leaves, if attached, should be green and crisp. To store, remove leaves, wrap the unwashed daikon in plastic, and refrigerate up to 3 days. If kept cool and dry as in a root cellar, daikon keeps up to 4 months.

Nutrition Facts Valeur nutritive Per 125 mL slices, raw (46 g) par 125 ml de tranches, cru (46 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 0 g Sugars / Sucres 1 g

1% 0%

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

2% 2%

Prep and cook: Trim off the stem end and tip, then peel. Use younger daikons raw: grate or slice for slaws and salads, or cut into matchsticks for pickling. Daikons more than 8 inches long are best cooked. Braise, or add to stir-fries. Slice and salt the greens to remove moisture, then chop and add to rice and soups. Goes with: Herbs, spices and ﬂavours: Cilantro, dry sherry, garlic, ginger, rice vinegar, scallions, sesame oil, soy sauce.

Foods: Apples, beef, carrots, mushrooms, napa cabbage, onions, oranges, parsley, pork, rice, shellﬁsh, snow peas. Health highlights: Low in calories and sodium. No fat or cholesterol. Provides vitamin C and folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 1 g Sugars / Sucres 1 g

1% 3%

Protein / Protéines 0.3 g

Sodium / Sodium 10 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

15 % 2%

VEGETABLES

An eggplant doesn’t grow eggs, so why is this vegetable called an “eggplant”? Because white eggplants look something like eggs, and the name stuck. Eggplants have been used for thousands of years in China, Japan, India and the Middle East, then made their way to Europe and (thanks to Thomas Jefferson) North America. Eggplants are also black, lavender, orange, yellow or speckled, and stocky and rounded or long and slender. Mild-tasting, satisfying and versatile, it stars in eggplant Parmigiana, stir-fries, stews, sauces, relishes, spreads and more. Low in calories and it's essentially free of fat, sodium and cholesterol. Loaded with goodness, eggplant has just about everything—except a yolk and a shell.

Chinese Eggplant Chinese eggplant, also called Asian or Oriental eggplant and known in China since the ﬁfth century, is long and slim, about the size of a small zucchini. The thin, pleasant-tasting skin is lavender, light purple or white, with a green leaf cap and stem. The ﬂesh is sweeter and more tender than the common purple eggplant, and has fewer seeds. Chinese eggplant is used cooked.

Peak season: July–October; available year-round. Buy and store: Choose ﬁrm, unblemished eggplants with green stems and caps. Small or medium Chinese eggplants are less likely to be bitter than larger ones. Avoid those with cracks, tan patches, bruises or discoloured areas. Handle gently to avoid bruising. Because they may shrivel in low humidity, store in a plastic bag in the refrigerator’s crisper bin 5 to 7 days.

Nutrition Facts Valeur nutritive Per 125 mL, cooked (52 g) par 125 ml, cuite (52 g) Calories 20 * DV = daily value VQ = valeur quotidienne

Prep and cook: Eggplant should not be eaten raw. Cut off the cap and stem. Leave the skin on (unless it seems tough). Slice or cube as needed, then bake, broil, fry, grill, stew, or add to stir-fries, sautés and casseroles. Goes with: Herbs, spices and ﬂavours: Allspice, basil, garlic, ginger, olive oil, oregano, parsley, soy sauce, tahini.

Foods: Bell peppers, breadcrumbs, goat cheese, lamb, nuts, onions, rice, shrimp, squash, tomatoes. Health highlights: Low in calories. No fat, cholesterol or sodium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 5 g Fibre / Fibres 1 g Sugars / Sucres 2 g

2% 5%

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

2% 0%

VEGETABLES

Graffiti Eggplant Grafﬁti eggplant gets its name from its unusual markings: purple streaks on an ivory background, or ivory streaks on purple. It has smooth, very glossy skin, and a green leaf cap and stem. Originally from the Mediterranean and now grown mainly in Holland, it’s similar in size, shape and taste to the common purple eggplant. Grafﬁti eggplant is used cooked.

Italian Eggplant Italian eggplant is smaller than the common purple eggplant and typically has an elongated pear shape, with a green leaf cap and stem. The glossy skin is usually deep purple. Some varieties are round, with skin that’s violet, white, or red streaked with white. The skin is thinner than the common purple eggplant, and the mild, meaty ﬂesh is sweeter. Italian eggplant is used cooked.

Japanese Eggplant Japanese eggplant, also called Oriental eggplant, is small and narrow, with thin skin that’s usually solid purple, with a green leaf cap and stem. Some varieties are lavender, pink or streaked. The creamy, delicate ﬂesh is sweeter than the common purple eggplant. Native to Southeast Asia, it’s been used in Japanese and Asian cuisines for thousands of years. Japanese eggplant is used cooked.

Peak season: July–October; available year-round. Buy and store: Choose ﬁrm, unblemished eggplants that have green stems and caps, and are heavy for their size. Small or medium graffiti eggplants (less than 6 inches in diameter) are less likely to be bitter than larger ones. Avoid those with cracks, tan patches, bruises or discoloured areas. Handle gently to avoid bruising. Because they may shrivel

Nutrition Facts Valeur nutritive Per 125 mL, cooked (52 g) par 125 ml, cuite (52 g) Calories 20 * DV = daily value VQ = valeur quotidienne

Peak season: July–October; available year-round. Buy and store: Choose ﬁrm, unblemished eggplants with green stems and caps. Small or medium Italian eggplants are less likely to be bitter than larger ones. Avoid those with cracks, tan patches, bruises or discoloured areas. Handle gently to avoid bruising. Because they may shrivel in low humidity, store in a plastic bag in the refrigerator’s crisper bin 5 to 7 days.

Nutrition Facts Valeur nutritive Per 125 mL, cooked (52 g) par 125 ml, cuite (52 g) Calories 20 * DV = daily value VQ = valeur quotidienne

Peak season: July–October; available year-round. Buy and store: Choose ﬁrm, unblemished eggplants that are heavy for their size and have green stems and caps. Avoid those with cracks, tan patches, bruises or discoloured areas. Handle gently to avoid bruising. Because they may shrivel in low humidity, store in a plastic bag in the refrigerator’s crisper bin 5 to 7 days.

Nutrition Facts Valeur nutritive Per 125 mL, cooked (52 g) par 125 ml, cuite (52 g) Calories 20 * DV = daily value VQ = valeur quotidienne

in low humidity, store in a plastic bag in the refrigerator’s crisper bin 5 to 7 days. Prep and cook: Eggplant should not be eaten raw. Cut off the cap and stem. Leave the skin on smaller eggplants but peel larger ones. Slice or cube as needed. Use as you would purple eggplant: bake, broil, sauté, grill, stew, or add to stir-fries, sautés and casseroles.

Goes with: Herbs, spices and ﬂavours: Basil, garlic, lemon, oregano, olive oil, parsley, rosemary, sesame, soy sauce, vinegar. Foods: Bell peppers, mushrooms, onions, Parmesan, rice, shellﬁsh, tofu, tomatoes, zucchini. Health highlights: Low in calories. No fat, cholesterol or sodium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 5 g Fibre / Fibres 1 g Sugars / Sucres 2 g

2% 5%

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

2% 0%

Prep and cook: Eggplant should not be eaten raw. Cut off the cap and stem. Leave the skin on smaller eggplants, but peel larger ones. Slice or cube as needed. Use as you would purple eggplant: bake, broil, fry, grill, stew, or add to stir-fries. Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, basil, garlic, lemon, olive oil, oregano, parsley.

Foods: Anchovies, bell peppers, capers, olives, onions, pine nuts, Parmesan, pasta, sausage, tomatoes, zucchini. Health highlights: Low in calories. No fat, cholesterol or sodium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 5 g Fibre / Fibres 1 g Sugars / Sucres 2 g

2% 5%

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

2% 0%

Prep and cook: Eggplant should not be eaten raw. Cut off the cap and stem; leave the skin on. Slice or cube as needed. Use as you would purple eggplant: bake, broil, fry, stew, or add to stir-fries. Japanese eggplants are especially good halved lengthwise and grilled. Goes with: Herbs, spices and ﬂavours: Basil, cumin, garlic, ginger, mint, red pepper ﬂakes, sesame oil, soy sauce.

Foods: Bell peppers, bok choy, cod, edamame, mushrooms, onions, rice, scallions, shrimp, squash, tomatoes. Health highlights: Low in calories. No fat, cholesterol or sodium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 5 g Fibre / Fibres 1 g Sugars / Sucres 2 g

2% 5%

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

2% 0%

VEGETABLES

Purple Eggplant Purple eggplant, the most commonly available eggplant, is large and cylindrical or pear-shaped, with a glossy, deep purple skin. The ivory or cream-coloured ﬂesh has a meaty, ﬁrm texture. A native of India and introduced to the American colonies by Thomas Jefferson, most are now grown in Florida and New Jersey. Popular in Italian and Southern cooking, purple eggplant is used cooked.

White Eggplant White eggplant is how eggplant got its name. Native to Southeast Asia, they can be large and pear-shaped, long and slim, or small and round—which look something like eggs—with a green leaf cap and stem. The shiny skin is usually tougher than purple eggplant. The ﬂesh is creamy, sweet, mild and meaty. White eggplant is used cooked.

Endive, Belgian Belgian endive, more accurately called witloof (“white leaf ”) chicory, is a 4- to 6-inch tapered bundle of tightly compacted leaves. The plant is grown in special conditions and total darkness to prevent it from turning green and bitter. The crunchy leaves are white with yellow or yellow-green at the edges, and have a nutty, mildly bitter ﬂavour. Belgian endive is used raw and cooked.

Peak season: July–October; available year-round. Buy and store: Choose ﬁrm, unblemished eggplants that are heavy for their size, and have green stems and caps. Small or medium eggplants (less than 6 inches in diameter) are less likely to be bitter than larger ones. Avoid those with cracks, tan patches, bruises or discoloured areas. Handle gently to avoid bruising. Because they may shrivel in low humidity, store in a plastic bag in the refrigerator’s crisper bin 5 to 7 days.

Nutrition Facts Valeur nutritive Per 125 mL, cooked (52 g) par 125 ml, cuite (52 g) Calories 20 * DV = daily value VQ = valeur quotidienne

Peak season: July–October; available year-round. Buy and store: Choose ﬁrm, unblemished eggplants with green stems and caps. Small or medium eggplants are less likely to be bitter than larger ones. Avoid those with cracks, tan patches, bruises or discoloured areas. Handle gently to avoid bruising. Because they may shrivel in low humidity, store in a plastic bag in the refrigerator’s crisper bin 5 to 7 days.

Nutrition Facts Valeur nutritive Per 125 mL, cooked (52 g) par 125 ml, cuite (52 g) Calories 20 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose solid, plump, very pale Belgian endive with no brown edges. To store, wrap unwashed in a damp paper towel, place inside a plastic bag, and refrigerate up to 14 days. Prep and cook: Wipe with a damp cloth. Remove damaged leaves, and trim the stem. To use

Nutrition Facts Valeur nutritive Per 250 mL chopped, raw (95 g) par 250 ml émincée, crue (95 g) Calories 15 * DV = daily value VQ = valeur quotidienne

Prep and cook: Eggplant should not be eaten raw. Cut off the cap and stem. Leave the skin on smaller eggplants but peel larger ones. Slice or cube as needed, then bake, broil, fry, grill, add to stir-fries and pizza, or use in classics like ratatouille, caponata and baba ghanoush. Eggplant can also replace meat in many dishes. Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, basil, garlic, lemon, olive oil, oregano, parsley, red pepper ﬂakes, sesame.

Foods: Bell peppers, capers, mozzarella, mushrooms, olives, onions, Parmesan, pine nuts, polenta, tomatoes, zucchini. Health highlights: Low in calories. No fat, cholesterol or sodium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 5 g Fibre / Fibres 1 g Sugars / Sucres 2 g

2% 5%

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

2% 0%

Prep and cook: Eggplant should not be eaten raw. Cut off the cap and stem, and peel the skin. Slice or cube as needed. Use as you would purple eggplant: bake, broil, fry, grill, steam, stew, or add to stir-fries. Goes with: Herbs, spices and ﬂavours: Basil, curry, garlic, lemon, mint, olive oil, oregano, parsley, soy sauce, tahini, vinegar.

Foods: Anchovies, bell peppers, Gruyère, lamb, olives, onions, pesto, rice, squash, tomatoes, yogurt. Health highlights: Low in calories. No fat, cholesterol or sodium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 5 g Fibre / Fibres 1 g Sugars / Sucres 2 g

2% 5%

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

2% 0%

raw, cut in half lengthwise and remove the core. Stuff whole leaves with cheese or other ﬁllings, or slice for salads. The inner leaves can be used as scoops for dip. Belgian endive can also be braised, sautéed, steamed, roasted or grilled. Goes with: Herbs, spices and ﬂavours: Cream, dill, horseradish,

lemon, mint, Mornay sauce, orange, thyme, vinaigrette. Foods: Apples, blue cheese, dried cranberries, olives, pears, prosciutto, shrimp, smoked ﬁsh, walnuts. Health highlights: Low in calories. No fat, cholesterol or sodium. Good source of folate. Provides potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 4 g Fibre / Fibres 3 g Sugars / Sucres 0 g

1% 12 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

4% 2%

VEGETABLES

Endive, Curly Curly endive is a loose head of lacy, crisp leaves that curl at the top, and are slightly prickly. The outer leaves are green, and the inner leaves near the stem are creamy white, forming a compact heart. The ﬂavour is mildly bitter. Related to chicory, the two are often confused. Curly endive is best when young, and is mainly used raw.

Endive, Red Belgian Red Belgian endive, more accurately called witloof (“white leaf ”) chicory, is a 4- to 6-inch tapered bundle of tightly compacted leaves. The plant is grown in special conditions and total darkness to prevent it from turning green and bitter. The crunchy leaves are white, with red or burgundy at the edges, and have a mildly bitter ﬂavour. Red Belgian endive is used raw and cooked.

Escarole Escarole, sometimes called Batavian endive, is a broad-leafed endive variety. Similar to lettuce but fleshier, escarole has wavy, bright green outer leaves that flare out. The leaves are chewy, with a slightly nutty, somewhat bitter flavour that’s milder than curly endive. The inner leaves (heart) are soft green or white, and slightly bittersweet. Popular in French and Italian cuisines, escarole is used raw and cooked.

Peak season: Available year-round. Buy and store: Choose fresh, crispy curly endive with deep green leaves. Avoid any that are limp, yellowing, or appear slimy. To store, place unwashed in a plastic bag and refrigerate up to 3 days. Prep and cook: Tear into small pieces and use in salads mixed with milder greens such as Bibb, Boston or green leaf lettuce. To

Nutrition Facts Valeur nutritive Per 250 mL chopped, raw (53 g) par 250 ml émincée, crue (53 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose solid, plump red Belgian endive that’s very pale except for the red edges. Avoid any with brown edges. To store, wrap unwashed in a damp paper towel, place inside a plastic bag, and refrigerate up to 14 days. Prep and cook: Wipe with a damp cloth. Remove damaged leaves and trim the stem. To use raw, cut in half lengthwise and remove the core. Stuff whole leaves with

Nutrition Facts Valeur nutritive Per 250 mL chopped, raw (95 g) par 250 ml émincée, crue (95 g) Calories 15 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose fresh, crisp heads that are loose but have a well-deﬁned heart. Avoid escarole that’s limp or has yellowed leaves. To store, place in a plastic bag and refrigerate up to 3 days. Prep and cook: Escarole needs to be rinsed well. Place in a sink ﬁlled with cold water, rinse, and lift out of the water to drain. Repeat if needed. Pat or spin the leaves dry. Use raw in salads with milder

Nutrition Facts Valeur nutritive Per 250 mL, raw (53 g) par 250 ml, crue (53 g) Calories 10 * DV = daily value VQ = valeur quotidienne

cook: braise, steam or sauté as a side dish, add to soups, or use as a pizza topping. Goes with: Herbs, spices and ﬂavours: Dijon mustard, garlic, olive oil, orange, oregano, pepper, red wine vinegar, sea salt, tarragon. Foods: Apples, Brie, ﬁgs, Gorgonzola, lettuce, pancetta, pears, pine nuts, raisins, walnuts.

Health highlights: Low in calories. No fat, cholesterol or sodium. Excellent source of folate. Provides vitamins A and C and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 2 g Sugars / Sucres 0 g

1% 7%

Protein / Protéines 1 g

Sodium / Sodium 10 mg

Vitamin A / Vitamine A Calcium / Calcium

10 % 2%

Vitamin C / Vitamine C Iron / Fer

6% 4%

cheese or other ﬁllings, or slice for salads. The inner leaves can be used as scoops for dip. Red Belgian endive becomes soft and sweeter when cooked. To cook: braise, sauté, steam, roast or grill. Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, basil, butter, cream, horseradish, lemon, olive oil, orange, thyme.

Foods: Bacon, black olives, ﬁgs, Parmesan, pears, pecans, Roquefort, scallops, watercress. Health highlights: Low in calories. No fat, cholesterol or sodium. Good source of folate. Provides potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 4 g Fibre / Fibres 3 g Sugars / Sucres 0 g

1% 12 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

4% 2%

greens, such as Bibb and green leaf lettuces. Or cook like chard or spinach, or add to soups, pasta and bean dishes. Goes with: Herbs, spices and ﬂavours: Black pepper, chiles, garlic, lemon, olive oil, red wine vinegar, sea salt. Foods: Apples, blue cheese, capers, mozzarella, pancetta, pine nuts, raisins, red onions, white beans.

Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamin K and folate. Provides vitamins A and C and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 2 g Sugars / Sucres 0 g

1% 7%

Protein / Protéines 1 g

Sodium / Sodium 10 mg

Vitamin A / Vitamine A Calcium / Calcium

10 % 2%

Vitamin C / Vitamine C Iron / Fer

6% 4%

VEGETABLES

Fennel Fennel, sometimes called sweet anise, has a look and texture something like celery but belongs to the parsley family. Native to southern Europe, it has a round, white bulb and light green stalks topped with feathery, fern-like green leaves. The entire plant is edible, and has a delicate, sweet licorice ﬂavour and fragrance. Popular in Italian, French and Chinese cuisines, fennel is used raw and cooked.

Fiddlehead Fern Fiddlehead ferns are the tightly coiled green shoots of the ostrich fern, and look like the scroll at the head of a violin. About 1 inch in diameter, they have a brown, papery covering on the coil. Fiddleheads have a tender, slightly chewy texture, and a delicate ﬂavour with notes of asparagus, artichoke, green bean and mushroom. Fiddleheads are used cooked.

Frisée Frisée (free- zay ) is a type of curly endive, but is smaller and paler, and sometimes confused with chicory, endive’s cousin. Frisée has light green outer leaves, and pale yellow or white centre leaves, the result of limited light reaching the plant as it grows. Its spiky, feathery leaves have an interesting texture and a light, pleasantly bitter taste. Frisée is used raw.

Peak season: Fall and winter; available year-round. Buy and store: Choose fennel with ﬁrm, unblemished bulbs and stalks, and fresh green fronds. The stalks should be straight, and not widely spread apart. Avoid fennel with browning or cracks. To store, cut the stalks from the bulb. Place the stalks and bulb in separate plastic bags, and refrigerate up to 4 days. Prep and cook: Snip off the fronds and reserve to use as an herb or

Nutrition Facts Valeur nutritive Per 125 mL slices, raw (46 g) par 125 ml de tranches, cru (46 g) Calories 15 * DV = daily value VQ = valeur quotidienne

Peak season: Spring (fiddlehead season lasts only 2 to 3 weeks; varies regionally). Buy and store: Choose jade green, tightly coiled fiddleheads no more than 1½ inches across, with stems no more than 2 inches long. Avoid any with soft spots, yellowing or blackened scales. Fiddleheads are delicate: to store, tightly wrap in plastic and refrigerate up to 3 days. Prep and cook: Do not eat raw or undercooked fiddleheads. Trim

Nutrition Facts Valeur nutritive Per 85 g, cooked (85 g) Par 85 g, cuites (85 g) Calories 30 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose frisée with crisp, fresh-looking leaves. Avoid any with wilted or slimy leaves, dark spots or brown edges. To store, place unwashed in a plastic bag and refrigerate up to 4 days. Prep and cook: Because of its distinct ﬂavour and texture, frisée

Nutrition Facts Valeur nutritive Exact data not available (n/a) Données exactes non disponibles (s.o.) Calories (n/a) * DV = daily value VQ = valeur quotidienne

garnish. Trim the stalks, slice off the bottom of the bulb, and peel off the outer layers. Then halve, core and cut into wedges. Eat fresh, add to raw vegetable platters, or thinly slice and add to salads. Cooked, fennel’s ﬂavour mellows. Boil, braise, sauté, grill, roast or broil as a side dish, or add to soups and roasts. Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, coriander, cream, dill, dry sherry,

garlic, lemon, olive oil, oregano, thyme. Foods: Cod, eggs, olives, oranges, pancetta, Parmesan, pork, potatoes, red onions, tomatoes. Health highlights: Low in calories and sodium. No fat or cholesterol. Provides vitamin C, folate and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 3 g Fibre / Fibres 1 g Sugars / Sucres 0 g

1% 6%

Protein / Protéines 1 g

Sodium / Sodium 25 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

stems to ¼-inch. To remove the brown scales, rub them between your palms, then wash the ferns well. Place in a large amount of boiling salted water and cook until tender, 10 to 15 minutes; or steam 10 to 20 minutes. Pre-cooked ﬁddleheads can then be sautéed, fried, baked, or added to soups and casseroles. Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, butter, Dijon mustard, garlic, hollandaise, lemon, olive oil, nutmeg, parsley.

Foods: Bacon, breadcrumbs, leeks, mushrooms, onions, Parmesan, pasta, pork, shallots, shrimp. Health highlights: Low in calories. No fat, cholesterol or sodium. Excellent source of vitamin A. Provides vitamin C, niacin, riboﬂavin and zinc.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

2% 6%

Protein / Protéines 4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

25 % 2%

is usually used with other salad greens. Remove the leaves, tear into smaller pieces, and use in mixed greens salads. Frisée can also be used as a bed for an entrée, or as a garnish. Goes with: Herbs, spices and ﬂavours: Champagne vinegar, chives, cream, Dijon mustard, lemon, olive oil, orange, parsley, sea salt, tarragon.

Amount / Teneur

% DV / % VQ*

Carbohydrate / Glucides 5 g Fibre / Fibres 2 g Sugars / Sucres 0 g

% DV / % VQ*

Fat / Lipides

(n/a)

Saturated / saturés + Trans / trans

(n/a)

Cholesterol / Cholestérol

Vitamin C / Vitamine C Iron / Fer

25 % 4%

Foods: Apples, arugula, bacon, fennel, ﬁgs, Gruyère, olives, pears, red onions, Roquefort, walnuts. Health highlights: Low in calories. No fat or cholesterol.

Amount / Teneur Carbohydrate / Glucides Fibre / Fibres Sugars / Sucres

% DV / % VQ* (n/a) (n/a)

Protein / Protéines

Sodium / Sodium

(n/a)

Vitamin A / Vitamine A Calcium / Calcium

(n/a) (n/a)

Vitamin C / Vitamine C Iron / Fer

(n/a) (n/a)

VEGETABLES

Gai Choy/Chinese Mustard Gai choy is one of many Chinese mustard greens, and is similar to several types of Asian cabbage. This cruciferous vegetable has large, twisted, dark green leaves with thick stalks. The pungent ﬂavour is somewhat bitter with a mustardy bite. Gai choy is the most widely available Chinese mustard variety, and is mainly used cooked.

Gai Lan/Chinese Broccoli Gai lan (or kai lan), a cruciferous vegetable also known as Chinese broccoli and Chinese kale, has long green stalks, dark green leaves and small, white, edible flowers. It closely resembles the Asian cabbage bok choy sum, which has yellow flowers. Gai lan has a pleasantly bitter flavour similar to broccoli, but is juicier and more tender. Gai lan is used cooked.

*At time of publication this food has not yet been rated.

Galangal Galangal (guh- lang-guhl), also called galanga and kah, is a rhizome (under ground stem), and a member of the ginger family. The more common variety, greater galangal (vs. lesser), is knobby and rough, with sand-coloured peel with darker rings. The fibrous ivory flesh is aromatic, with flavour ranging from gingery to spicy hot. Popular in Thai, Indonesian and Moroccan cooking, galangal is used mainly as a seasoning.

Peak season: Available year-round. Buy and store: Choose gai choy with firm, broad leaves, even colour with no yellowing, and firm ribs with no holes. Avoid gai choy that’s limp or doesn’t look fresh. To store, place unwashed in a plastic bag and refrigerate up to 5 days. Prep and cook: Gai choy needs to be rinsed well. Cut into desired pieces. Place in a sink filled with cold water, rinse, and lift out of the water to drain. Repeat if needed.

Nutrition Facts Valeur nutritive Per 125 mL, cooked (74 g) par 125 ml, cuit (74 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose gai lan with fresh stalks and full, fresh, wellcoloured leaves. Choose bunches with flowers that are mostly in the bud stage rather than in bloom. Avoid stalks with brown spots. To store, place unwashed in a plastic bag and refrigerate up to 3 days. Prep and cook: Remove the leaves and flower buds, and set aside. Peel the outer skin from any tough stalks. Stalks, leaves and flowers can

Nutrition Facts Valeur nutritive Per 125 mL, cooked (36 g) par 125 ml, cuit (36 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose young, ﬁrm galangal with little separation between the peel and ﬂesh. The peel should be shiny, with shades of peachy beige. Avoid shrivelled or wrinkled pieces. To store, refrigerate uncut and unwrapped up to 3 weeks. Or peel, place in a jar of dry sherry, and refrigerate for several months.

Nutrition Facts Valeur nutritive Exact data not available (n/a) Données exactes non disponibles (s.o.) Calories (n/a) * DV = daily value VQ = valeur quotidienne

Pat or spin dry. Use young, tender greens in salads, or steam or stir-fry them. Add mature greens to soups. The stalks can be pickled. Goes with: Herbs, spices and ﬂavours: Black bean sauce, chiles, garlic, ginger, hoisin, rice vinegar, sesame oil, soy sauce. Foods: Beef, cashews, onions, pork, red bell peppers, rice, scallions, shrimp, tofu.

Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamins A and K and folate. Provides vitamins C and E.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 1 g Sugars / Sucres 0 g

1% 6%

Protein / Protéines 2 g

Sodium / Sodium 10 mg

Vitamin A / Vitamine A Calcium / Calcium

45 % 4%

Vitamin C / Vitamine C Iron / Fer

30 % 4%

be steamed, stir-fried, blanched in salted water, or added to soups, stir-fries and noodle dishes. Goes with: Herbs, spices and ﬂavours: Chiles, garlic, ginger, lemon, oyster sauce, sesame, soy sauce, star anise. Foods: Beef, chicken, enoki mushrooms, long beans, noodles, onions, peanuts, seafood, water chestnuts.

Health highlights: Low in calories. No fat, cholesterol or sodium. Excellent source of vitamin K. Good source of folate. Provides vitamins A and C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

1% 5%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

8% 4%

Prep and cook: Use galangal as you would ginger. Peel and grate, mince or thinly slice to flavour curries, soups, stews, stir-fries, marinades and sauces. Deep-fry paper-thin slices as a garnish for seafood or curry. Goes with: Herbs, spices and flavours: Basil, chiles, dry sherry, fish sauce, garlic, lemon, lemongrass, lime, soy sauce, turmeric.

Amount / Teneur

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 1 g Sugars / Sucres 0 g

% DV / % VQ*

Fat / Lipides

(n/a)

Saturated / saturés + Trans / trans

(n/a)

Cholesterol / Cholestérol

Vitamin C / Vitamine C Iron / Fer

20 % 2%

Foods: Carrots, chicken, coconut, ﬁsh, mushrooms, peanuts, shallots, shellﬁsh, snow peas, tamarinds. Health highlights: No fat or cholesterol.

Amount / Teneur Carbohydrate / Glucides Fibre / Fibres Sugars / Sucres

% DV / % VQ* (n/a) (n/a)

Protein / Protéines

Sodium / Sodium

(n/a)

Vitamin A / Vitamine A Calcium / Calcium

(n/a) (n/a)

Vitamin C / Vitamine C Iron / Fer

(n/a) (n/a)

VEGETABLES

Garlic Garlic is an edible bulb (head) of individual cloves covered with a papery skin. Related to onions and leeks, garlic ranges in size from a marble to an orange. Its strong aroma and pungent ﬂavour mellow when cooked. Mauve (Italian/Mexican) garlic and elephant garlic are milder than white (American) garlic. Green (young) garlic has a long green top and softer ﬂavour. Use garlic raw or cooked.

Gau Choy/Chinese Chives Gau choy, also known as Chinese chives, garlic chives and nir grass, is related to onions. Similar to chives, the most common variety has flat, dark green, grass-like stalks and a strong garlic flavour. A second variety is pale yellow and mild; a third variety has round stalks topped with pointed flower buds. Popular in Asian cooking, gau choy is used raw and cooked.

Gingerroot Gingerroot, or ginger, is a knobby tropical rhizome (underground stem) with tan skin. Its white or pale yellow flesh is coarse and fibrous, and has a pungent, sweet woodsy fragrance. The flavour is peppery, spicy and slightly sweet. Used for its medicinal effects since ancient times, and a key ingredient in Asian and tropical cuisines, fresh ginger root is used fresh, cooked and pickled.

Peak season: Midsummer; available year-round. Buy and store: Choose plump, ﬁrm heads. Avoid any that are soft, sprouting, musty, mouldy or shrivelled, or if any cloves yield when the head is squeezed. Store unbroken bulbs in an open container in a cool, dark place (not the refrigerator) several weeks. Store individual cloves 3 to 10 days.

Nutrition Facts Valeur nutritive Per 3 cloves, raw (9 g) par 3 gousses, cru (9 g) Calories 15 * DV = daily value VQ = valeur quotidienne

Peak season: Winter; late winter– early spring (yellow variety). Buy and store: Choose gau choy that looks fresh, full-coloured and unwilted. Avoid slimy, dried out or brown stalks, or those with an ”off“ odour. Chives are highly perishable: to store, wrap loosely in a damp paper towel and refrigerate 2 to 3 days. Prep and cook: Gather into a bundle, then slice crosswise or snip

Nutrition Facts Valeur nutritive Per 125 mL chopped, raw (25 g) par 125 ml émincé, cru (25 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose firm, smooth roots with a fresh, piquant aroma. Avoid roots that are cracked, wrinkled or withered. To store, tightly wrap unpeeled roots and refrigerate up to 3 weeks, or freeze up to 6 months. Or peel the roots, place in a jar of dry sherry, and refrigerate 3 to 6 months. Prep and cook: Cut off the amount of the root needed and peel gently with a paring knife. The flesh just beneath the peel is the most flavourful. (Young ginger doesn’t

Nutrition Facts Valeur nutritive Per 60 mL slices, raw (24 g) par 60 ml de tranches, cru (24 g) Calories 20 * DV = daily value VQ = valeur quotidienne

Prep and cook: Peel the outer skin and remove cloves. Place on a cutting board and press the clove with the ﬂat of a knife to loosen the skin. Peel, then crush, slice, chop or mince the clove. Finely minced releases more ﬂavour than roughly chopped. Add raw to salad dressings and salsas, and on pizza. Use in soups, sauces, sautés, stirfries and roasts. Whole heads can be roasted to use as a spread or in dishes such as mashed potatoes.

Goes with: Herbs, spices and ﬂavours: Basil, butter, chiles, lemon, olive oil, oregano, parsley, rosemary, soy sauce, wine vinegar. Foods: Beans, beef, chicken, eggplant, Gorgonzola, greens, mushrooms, olives, pork, potatoes, seafood, tomatoes. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides vitamin B6.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 3 g Fibre / Fibres 0 g Sugars / Sucres 0 g

1% 0%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

4% 2%

with scissors to the desired length. Young chives are mildest. Use raw in salads and sandwiches, or as a garnish. Cook in omelettes, add to soups, or stir into rice and noodle dishes just before removing from heat. Goes with: Herbs, spices and ﬂavours: Basil, coriander, ginger, orange, rice vinegar, sesame, soy sauce, star anise.

Foods: Bean sprouts, bok choy, chicken, cod, crab, eggs, pork, rice, shallots, water chestnuts. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides vitamins A and C and folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 1 g Fibre / Fibres 1 g Sugars / Sucres 0 g

0% 3%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

10 % 2%

Vitamin C / Vitamine C Iron / Fer

25 % 2%

require peeling.) Slice into thin rounds for a milder ﬂavour, or mince or grate for more pungent ﬂavour or to use fresh. Add fresh ginger to salad dressings, fruit, dipping sauces, marinades and chutneys. Cook in stir-fries, noodle dishes, curries, soups, roasts, vegetable and seafood dishes, and desserts. It can also be pickled, candied or crystallized. Note: Fresh ginger is decidedly different from powdered ginger, which cannot be used in recipes calling for fresh ginger.

Goes with: Herbs, spices and ﬂavours: Almond, brown sugar, chiles, chocolate, coconut, dry sherry, garlic, lemon, orange, vanilla, vinegar. Foods: Beef, broccoli, cabbage, carrots, chicken, mangoes, onions, pears, plums, pork, seafood, squash. Health highlights: Low in calories. No fat, cholesterol or sodium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 4 g Fibre / Fibres 0 g Sugars / Sucres 0 g

1% 0%

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

2% 2%

VEGETABLES

Gobo Root/Burdock Gobo, the Japanese name for burdock, is a slim root vegetable with brown skin and typically grows to 2 feet long. Its greyishwhite fibrous flesh, which changes colour when cooked, is crisp and tender, with a subtly sweet, earthy flavour something like artichoke. Grown mainly in Japan, Hawaii and California, and popular in Japanese cuisine, gobo is used raw and cooked.

Horseradish Horseradish, with its intense, pungent aroma and spicy-hot flavour, is a knobby root 6 to 12 inches long with tough, brown skin covering firm white flesh. Whole horseradish has little flavour; freshly grated, its volatile oils are released, and the flavour is very spicy. One of the five bitter herbs of the Passover meal, horseradish is used fresh and preserved.

Jicama Jicama ( he-kah-mah), also called Mexican potato, Chinese turnip and yam bean, is a root vegetable that resembles a large turnip. Native to Mexico, it weighs 1 to 6 pounds, has splotchy tan skin and crunchy, juicy, white flesh. Its texture is similar to a water chestnut and stays crisp when cooked briefly. The sweet, nutty flavour has a hint of apple. Jicama is used raw and cooked.

Peak season: Available year-round. Buy and store: Young gobo roots are sweetest. Choose ﬁrm, narrow roots about 18 inches long and no more than 1 inch in diameter. Avoid roots that are soft or rubbery. To store, wrap unpeeled in wet paper towels, place in a plastic bag and refrigerate up to 7 days. Check wrapping moistness daily. Prep and cook: Gently scrub with a brush. Just before using, scrape off the skin with the back

Nutrition Facts Valeur nutritive Per 125 mL, cooked (66 g) par 125 ml, cuite (66 g ) Calories 60 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose horseradish roots that are ﬁrm, brown-skinned and unblemished. Avoid very large roots or roots with a greenish cast, which may be bitter. To store, place in an open plastic bag and refrigerate for as long as the roots remain ﬁrm and mould-free. Soft or mouldy spots can be cut away as they appear. Prep and cook: Cut the desired amount from the root, peel, then

Nutrition Facts Valeur nutritive Per 15 mL, raw (15 g) par 15 ml, cru (15 g) Calories 5 * DV = daily value VQ = valeur quotidienne

Peak season: Fall to spring; available year-round. Buy and store: Choose thinskinned, unblemished jicamas; patchy skin is normal. Scratch the skin to check that the ﬂesh is creamy and juicy. Avoid jicamas with dry ﬂesh or signs of mould, decay or sprouting. Store whole jicamas uncovered in a cool dark place or the refrigerator up to 14 days. Soft or mouldy spots can be cut away as they appear. To

Nutrition Facts Valeur nutritive Per 125 mL slices, raw (69 g) par 125 ml de tranches, cru (69 g) Calories 25 * DV = daily value VQ = valeur quotidienne

of a knife. Slice or chop the root ﬁnely, and place in cold water to prevent darkening. To remove bitterness, soak in salted water 5 to 10 minutes before using. Cook with grains, or add to soups, stews and stir-fries. Goes with: Herbs, spices and ﬂavours: Garlic, ginger, mirin, miso, rice vinegar, sake, sesame, sugar, soy sauce.

Foods: Beef, carrots, daikon, mushrooms, onions, red bell peppers, rice, seafood, scallions, tofu. Health highlights: No fat, cholesterol or sodium. Provides vitamin B6, folate, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 14 g Fibre / Fibres 1 g Sugars / Sucres 2 g

5% 5%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

2% 4%

grate. If grating by hand, work in a well-ventilated area. Or use a food processor. Then place in cold water to prevent discolouration. Vinegar stabilizes the ﬂavour, but let grated horseradish stand 5 to 10 minutes before adding any acidic ingredients. Add horseradish to mayonnaise, mustard, ketchup or sour cream as a condiment, dressing or sauce. To preserve, add ¼ to ¹/3 cup white vinegar to 2 cups grated horseradish. Pack and seal in

sterilized jars; refrigerate up to 3 months. Goes with: Herbs, spices and ﬂavours: Chives, cocktail sauce, cream, dill, lemon, parsley, soy sauce, tarragon, vinegar. Foods: Beef, crab, potatoes, raw oysters, root vegetables, salmon, shrimp, smoked ﬁsh, tomato juice. Health highlights: Low in calories and sodium. No fat or cholesterol. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 1 g Sugars / Sucres 1 g

1% 2%

Protein / Protéines 0.2 g

Sodium / Sodium 50 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

6% 0%

store cut jicama, wrap tightly in plastic and refrigerate up to 7 days. Prep and cook: Cut into halves or quarters, and peel the skin and the fibrous flesh just underneath. Slice, dice or cut the jicama into matchsticks, and add to salads and salsas. (The cut flesh does not discolour.) Or boil, steam, sauté, bake, or add to stir-fries and stews.

Goes with: Herbs, spices and ﬂavours: Cayenne, chiles, cilantro, ginger, lemon, lime, mint, olive oil, salt, vinegar. Foods: Apples, carrots, cucumbers, ham, oranges, papayas, pineapple, red onions, shrimp, strawberries, watermelon. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 6 g Fibre / Fibres 3 g Sugars / Sucres 1 g

2% 13 %

Protein / Protéines 0.5 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

25 % 2%

VEGETABLES

Kale Kale, a cruciferous vegetable related to cabbage, grows in a loose bunch and has green or blue-green leaves with a thick centre rib. Curly leaf kale has broad, ruffled green leaves, and a flavour similar to cabbage. Lacinato or Tuscan kale, also called black or dinosaur kale, has narrow, wrinkled, dark blue-green leaves, and a sweet, mild flavour. Kale is mainly used cooked.

Kale, Flowering Flowering kale, also called ornamental kale and ornamental cabbage, looks like a giant ruffled flower. The oldest member of the cabbage family, it has tough, curly green leaves surrounding purple, pink or ivory inner leaves. Used not only for garnishes, its young, somewhat crisp leaves are also edible, with a mellow, slightly bitter flavour similar to broccoli shoots. Flowering kale is used raw and cooked.

Khan Choy/Chinese Celery Khan choy (or kan choy), also known as Chinese celery and kintsai, is distinctly different from Western celery. The white to dark green stalks are thin, hollow and slightly limp, making the bunches appear skimpy. The crunchy, juicy stalks have an intense herbal ﬂavour. An important ingredient in Asian cuisine both as an herb and a vegetable, khan choy is used cooked.

Peak season: Winter; available year-round. Buy and store: Choose kale with small, richly coloured leaves. Avoid kale with leaves that are wilted, dry or yellowing, or have holes or spots. To store, place unwashed in a plastic bag and refrigerate up to 3 days. Prep and cook: Wash the leaves well in a sink ﬁlled with cold water. Pat dry. Cut away and discard the tough ribs. Stack the leaves and

Nutrition Facts Valeur nutritive Per 125 mL, cooked (69 g) par 125 ml, cuit (69 g) Calories 20 * DV = daily value VQ = valeur quotidienne

Peak season: Winter; available year-round. Buy and store: Choose ﬂowering kale with small, richly coloured leaves. Avoid any with leaves that are wilted, dry or yellowing, or have holes or spots. To store, place unwashed in a plastic bag and refrigerate up to 5 days. Prep and cook: Wash the leaves well in a sink ﬁlled with cold water. Pat dry. Cut away and discard the

Nutrition Facts Valeur nutritive Per 125 mL, cooked (69 g) par 125 ml, cuit (69 g) Calories 20 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose ﬁrm, crisp khan choy with no yellowed leaves, browning, or faded stalks. To store, place in a plastic bag and refrigerate in the crisper bin up to 14 days. Prep and cook: The entire plant is edible. Cut off the base to free the stalks, then rinse well and pat dry.

Nutrition Facts Valeur nutritive Exact data not available (n/a) Données exactes non disponibles (s.o.) Calories (n/a) * DV = daily value VQ = valeur quotidienne

cut to desired size. Add to salads, or cook as you would spinach: boil, steam or sauté; or chop and add to soups and stews. Kale becomes sweeter with longer cooking. Goes with: Herbs, spices and ﬂavours: Chiles, fennel, garlic, ginger, lemon, mustard, olive oil, sesame, soy sauce, wine vinegar. Foods: Apples, corn, ham, onions, pancetta, Parmesan, potatoes, sausage, tomatoes, white beans.

Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamins A and K. Good source of vitamin C. Provides vitamin B6.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 4 g Fibre / Fibres 1 g Sugars / Sucres 1 g

1% 5%

Protein / Protéines 1 g

Sodium / Sodium 15 mg

Vitamin A / Vitamine A Calcium / Calcium

90 % 4%

Vitamin C / Vitamine C Iron / Fer

45 % 4%

tough ribs. Stack the leaves and cut to desired size. Add to salads, or boil, steam, blanch or sauté. Goes with: Herbs, spices and ﬂavours: Chiles, fennel, garlic, ginger, lemon, mustard, olive oil, soy sauce, vinegar. Foods: Apples, bacon, ham, onions, potatoes, sausage, tomatoes, white beans.

Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamins A and K. Good source of vitamin C. Provides vitamin B6.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 4 g Fibre / Fibres 1 g Sugars / Sucres 1 g

1% 5%

Protein / Protéines 1 g

Sodium / Sodium 15 mg

Vitamin A / Vitamine A Calcium / Calcium

90 % 4%

Vitamin C / Vitamine C Iron / Fer

45 % 4%

Chop stalks and leaves, and use in soups, stews and stir-fries. Goes with: Herbs, spices and ﬂavours: Chiles, cream, dry sherry, garlic, ginger, oyster sauce, peanut oil, rice vinegar, sesame, soy sauce.

Foods: Broccoli, chicken, mushrooms, noodles, onions, peanuts, pork, scallions, shrimp, tofu. Health highlights: Low in calories. No fat or cholesterol.

Amount / Teneur

% DV / % VQ*

Fat / Lipides

(n/a)

Saturated / saturés + Trans / trans

(n/a)

Cholesterol / Cholestérol

Carbohydrate / Glucides Fibre / Fibres Sugars / Sucres

% DV / % VQ* (n/a) (n/a)

Protein / Protéines

Sodium / Sodium

(n/a)

Vitamin A / Vitamine A Calcium / Calcium

(n/a) (n/a)

Vitamin C / Vitamine C Iron / Fer

(n/a) (n/a)

VEGETABLES

Kohlrabi Kohlrabi, German for “cabbage turnip,” is a cruciferous vegetable with a ﬂeshy tuber that develops in the stem. This bulb-like stem can be white, purple or green with crunchy, whitish-green ﬂesh, and green leaves shooting up. The stem and leaves are edible: the stem tastes like a mild, sweet turnip; the leaves are like turnip greens or collards. Kohlrabi is used fresh and cooked.

Leek Leeks, part of the onion family, look like large scallions. A cylindrical bundle of ﬂat green leaves grows from a straight white bulb about 1 to 1½ inches in diameter. (Pencil-thin baby leeks are sometimes available.) The bulb and the light green part of the leaves are edible, with a mild, sweet onion ﬂavour. Popular in French cuisine, leeks are mainly used cooked.

Lemongrass Lemongrass, or citronella root, is a long, narrow, tough stalk growing from a white bulb. The lower part of the stalk is pale yellow; the upper part is green. The fragrance and ﬂavour, a blend of sour lemon and ginger, come from citral, an oil that’s also in lemon peel. A staple of Thai cuisine, lemongrass is used to season cooked dishes.

Peak season: Early summer; available year-round. Buy and store: Choose small or medium-sized kohlrabi that are free of cracks and ﬁbres, and that are the smallest, smoothest stems. The leaves should be fresh with no hint of yellowing. To store, separate stems from leaves. Wrap separately in plastic, and refrigerate. Leaves will keep several days; stems will keep 7 to 14 days.

Nutrition Facts Valeur nutritive Per 125 mL, raw (71 g) par 125 ml, cru (71 g) Calories 20 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose leeks with crisp, fresh green tops and straight white bulbs that are smaller than 1½ inches in diameter. Larger leeks will be tough. Avoid leeks with yellowing or spotted leaves. To store, place unwashed in a plastic bag and refrigerate up to 7 days. Prep and cook: Leeks hold sand and dirt between the layers. To clean, ﬁrst trim the roots and ¼-inch off the bulb, and the dark

Nutrition Facts Valeur nutritive Per 125 mL chopped, cooked (55 g) par 125 ml émincé, cuit (55 g) Calories 15 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose long, ﬁrm, well-coloured stalks with chubby bulbs. The stalks should feel heavy. Avoid stalks that are dried out or brown. To store, tightly wrap in plastic wrap and refrigerate up to 14 days. Lemongrass freezes well and keeps indeﬁnitely. (Frozen stalks are easier to cut.) Fresh lemongrass can also be dried: cut stalks into small pieces, let dry, then store in an airtight jar.

Nutrition Facts Valeur nutritive Per 60 mL, raw (17 g) par 60 ml, crue (17 g) Calories 15 * DV = daily value VQ = valeur quotidienne

Prep and cook: For the bulb-like stem, peel and remove the ﬁbrous layer just underneath. Grate for slaw, or cook as you would turnips: boil, steam, sauté or roast, or add to soups, stews and stir-fries. For the leaves, fold each in half lengthwise and pull the stem away from the leaf. Cook as you would turnip greens. Goes with: Herbs, spices and ﬂavours: Butter, ginger, lemon, mayonnaise, mustard, olive oil, rice vinegar, sesame, turmeric.

Foods: Apples, bacon, carrots, Gruyère, mushrooms, onions, Parmesan, potatoes, roasted meats. Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamin C. Provides vitamins B6, folate, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 4 g Fibre / Fibres 3 g Sugars / Sucres 2 g

1% 10 %

Protein / Protéines 1 g

Sodium / Sodium 15 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

70 % 2%

green tops of the leaves. Remove any tough outer leaves. If using sliced leeks, place slices in a sink full of cold water; leave in the water several minutes to let the sand sink. Lift out to drain; pat dry. If using whole leek halves, cut it in half lengthwise, hold it root-end up and rinse while gently separating the layers. To use raw in salads, shred or cut the white part into matchsticks. To cook halves or slices: boil, steam, sauté, braise, roast, or add to soups, sauces, and dishes like quiche and

stir-fries. (Do not overcook: leeks become mushy.) Goes with: Herbs, spices and ﬂavours: Butter, cream, garlic, hollandaise, mustard, olive oil, vinaigrette, wine. Foods: Bacon, beets, eggs, Gruyère, mushrooms, Parmesan, potatoes, seafood, tomatoes. Health highlights: Low in calories and sodium. No fat or cholesterol. Good source of vitamin K. Provides folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 4 g Fibre / Fibres 1 g Sugars / Sucres 1 g

1% 2%

Protein / Protéines 0.4 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

4% 2%

Vitamin C / Vitamine C Iron / Fer

4% 4%

Prep and cook: Remove the tough outer leaves to reveal the softer, yellow stalk. Cut off and discard the bottom 2 inches. Thinly slice the yellow, fleshy part of the stalk. Place the slices in a food processor, or pound with a mortar and pestle to make fine flakes. Boil or cook until soft and edible, at least 5 minutes. Or pound peeled stalks or score with a knife, bend them back and forth to release the oils, and add the bruised stalks to the pot for soups, curries and stews

(remove before serving). Or use in marinades and sauces, add to rice dishes, or brew as tea. Goes with: Herbs, spices and ﬂavours: Coconut milk, coriander, garlic, ginger, lime, sesame, Thai chiles, turmeric. Foods: Chicken, mushrooms, noodles, onions, peanuts, pork, rice, scallions, seafood, tofu. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides folate and iron. Amount / Teneur

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 4 g Fibre / Fibres 0 g Sugars / Sucres 0 g

1% 0%

Protein / Protéines 0.3 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

0% 10 %

VEGETABLES

Imagine: What would life be without lettuce? It sits atop sandwich fillings, adding cool and crunch. Lettuce is what the ubiquitous tossed salad is all about. Lettuce leaves wrap around hot or cold fillings. And it finds its way, shredded, into tacos and more. Lettuce varieties lend themselves to all kinds of culinary adventures— on grills, in stir-fries, in soup pots, and as beds under fish fillets, steaks, beans . . . Light, cool and crisp raw, and sweet and delicate cooked, lettuce is good for the body, too. It’s super-low in calories and sodium, has no fat or cholesterol and, depending on the variety, has vitamins A and K and folate. Life, or even just lunch, without lettuce? Unimaginable.

Bibb Lettuce Bibb lettuce, also called limestone lettuce, is a butterhead lettuce, the group of lettuces that have small, round, loosely formed heads with soft, buttery, pale green leaves. Named for John Bibb, who ﬁrst cultivated it in the 1860s, the Bibb’s head of somewhat open, loosely folded leaves is small and cup-shaped. A premium lettuce, Bibb is prized for its tender texture and sweet, buttery ﬂavour.

Peak season: June–December; available year-round. Buy and store: Choose full, freshlooking heads with no wilting or brown spots. Wash well: place the leaves in a sink of cold water; swish them gently, then leave in the water several minutes to let any sand sink. Lift out of the water to drain, then pat with paper towels or spin dry. To store, loosely wrap in a paper towel, place inside a plastic bag and refrigerate up to 4 days.

Nutrition Facts Valeur nutritive Per 250 mL, raw (58 g) par 250 ml, crue (58 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Prep and cook: Remove any wilted, brown or slimy leaves. Use Bibb lettuce in salads, either alone or with other salad greens, such as Romaine, Belgian endive and radicchio. Use the smaller, rounded leaves as cups for other foods such as tuna, shrimp or chicken salad. Goes with: Herbs, spices and ﬂavours: Basil, chervil, cilantro, lemon, lime, mustard, olive oil, parsley, tarragon, wine vinegar.

Foods: Anchovies, avocados, Gorgonzola, melon, onions, oranges, Parmesan, shrimp, tomatoes, walnuts. Health highlights: Low in calories. No fat, cholesterol or sodium. Excellent source of vitamin K. Good source of vitamin A and folate. Provides iron.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 1 g Fibre / Fibres 1 g Sugars / Sucres 1 g

0% 3%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

20 % 2%

Vitamin C / Vitamine C Iron / Fer

4% 6%

VEGETABLES

Boston Lettuce Boston lettuce, like Bibb lettuce, is a butterhead lettuce, the group of lettuces that have small, round, loosely formed heads with soft, buttery, pale green leaves. Boston lettuce has smooth, thick, medium-sized leaves that overlap, resembling a blooming rose. The ﬂavour is mild and slightly sweet.

Green Leaf Lettuce Green leaf lettuce is a looseleaf lettuce, the group of lettuces that have V-shaped leaves that branch from one stalk, forming a loose bunch rather than a tight head. Green leaf lettuce has rufﬂed leaves that are medium to dark green with white ribs, a delicate crunch and a somewhat sweet, buttery ﬂavour. Green leaf is mainly used fresh.

Iceberg Lettuce Iceberg lettuce, a crisphead variety, has a round, tightly packed head, resembling a cabbage. Its name comes from the way growers packed it in ice for shipping in the 1920s. Iceberg has crisp, sturdy, pale green leaves and a fresh, very mild ﬂavour. Although less nutritious than darker-leaved lettuces, this popular lettuce holds up well and lends a refreshing crunch. Iceberg is mainly used fresh.

Prep and cook: Remove any wilted, brown or slimy leaves. Use Boston lettuce in salads, either alone or with other salad greens, such as Romaine, red Belgian endive and watercress. Use the rounded leaves as a wrap for ﬁllings such as chicken stir-fry or shrimp salad. Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, basil, chives, cilantro, lemon, olive oil, orange, parsley, pepper, tarragon.

Foods: Avocados, bacon, blue cheese, fennel, grapefruit, melon, pecans, scallions, shrimp, walnuts. Health highlights: Low in calories. No fat, cholesterol or sodium. Excellent source of vitamin K. Good source of vitamin A and folate. Provides iron.

Nutrition Facts Valeur nutritive

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Per 250 mL, raw (58 g) par 250 ml, crue (58 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose full, freshlooking, crisp bunches that are evenly coloured, with no wilting or brown spots. Wash well: place the leaves in a sink of cold water; swish them gently, then leave in the water several minutes to let any sand sink. Lift out of the water to drain, then pat with paper towels or spin dry. To store, loosely wrap in a paper towel, place inside a plastic bag and refrigerate up to 7 days.

Nutrition Facts Valeur nutritive Per 250 mL, raw (59 g) par 250 ml, crue (59 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose ﬁrm, compact, fresh-looking iceberg heads with no wilting or brown spots. To store, ﬁrst remove the core, either by cutting it out with a paring knife, or by turning the head stem-end down, smacking it down on a hard work surface, then twisting out the core. Rinse by letting water run inside the cavity; turn upside-down to drain. Place in a sealed plastic bag and refrigerate up to 14 days.

Nutrition Facts Valeur nutritive Per 250 mL, raw (58 g) par 250 ml, crue (58 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 1 g Fibre / Fibres 1 g Sugars / Sucres 1 g

0% 3%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

20 % 2%

Vitamin C / Vitamine C Iron / Fer

4% 6%

Prep and cook: Remove any wilted, browned or slimy leaves. Use green leaf lettuce in salads and on sandwiches and burgers. Or cook green leaf lettuce as you would cook spinach: steam, braise, sauté or add to soups. Goes with: Herbs, spices and ﬂavours: Basil, chives, Dijon mustard, garlic, lemon, olive oil, oregano, red wine vinegar, tarragon.

Foods: Apples, bacon, blue cheese, grapefruit, ham, onions, red leaf lettuce, tomatoes, walnuts. Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamins A and K. Provides vitamin C and folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 1 g Sugars / Sucres 0 g

1% 3%

Protein / Protéines 1 g

Sodium / Sodium 15 mg

Vitamin A / Vitamine A Calcium / Calcium

45 % 2%

Vitamin C / Vitamine C Iron / Fer

20 % 4%

Prep and cook: Discard any wilted, brown or slimy leaves. If cutting the head into wedges, pat dry with paper towels; if using leaves, pat or spin dry. (To revive limp leaves, immerse in cold water several minutes.) Common in salads, iceberg is sturdy enough for thick, creamy dressings. Use leaves in sandwiches and burgers, as lettuce cups, and for Asian-style lettuce wraps. Shred as a topping for tacos. To cook leaves: stir-fry, sauté or add to soups. Wedges can be grilled.

Goes with: Herbs, spices and ﬂavours: Basil, black pepper, garlic, lemon, mayonnaise, mint, olive oil, oregano, red wine vinegar. Foods: Avocados, bacon, blue cheese, Cheddar, chicken, cucumbers, Parmesan, red onions, tomatoes, walnuts. Health highlights: Low in calories and sodium. No fat or cholesterol. Good source of vitamin K. Provides folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 1 g Sugars / Sucres 1 g

1% 3%

Protein / Protéines 1 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 0%

Vitamin C / Vitamine C Iron / Fer

2% 2%

VEGETABLES

Red Leaf Lettuce Red leaf lettuce is a looseleaf lettuce, the group of lettuces that have V-shaped leaves that branch from one stalk, forming a loose bunch rather than a tight head. Closely related to green leaf lettuce, red leaf ’s rufﬂed green leaves are dark red or bronze at the ends. Red leaf is crisp, with a delicate crunch, and a mild ﬂavour. Red leaf is mainly used fresh.

Romaine Lettuce Romaine lettuce, called cos in Britain, grows in a long cylindrical head of closely bunched leaves, rounded at the top. The medium to dark green outer leaves have a large, crunchy white rib. The crisp inner leaves are lighter green. (A red variety is also grown.) Romaine has a sharp, slightly nutty ﬂavour. Best-known for Caesar salad, Romaine is used fresh and cooked.

Lo Bok Radish Lo bok, also called Chinese or Korean radish and closely related to the daikon, is typically white with a green crown, and football-shaped. Some varieties are yellowish, green, pink or black. About 5 pounds, 4 to 20 inches long and 2 to 4 inches in diameter, lo bok has crisp, juicy ﬂesh with a sharp radish ﬂavour, and is used raw, cooked and pickled.

Peak season: Available year-round. Buy and store: Choose full, freshlooking, crisp bunches with no wilting or brown spots. Scratch the stem: a sweet rather than bitter smell indicates sweet ﬂavour. Wash well: place the leaves in a sink of cold water; swish them gently, then leave in the water several minutes to let any sand sink. Lift out of the water to drain, then pat with paper towels or spin dry. To store, loosely wrap in a paper towel, place inside a plastic bag and refrigerate up to 7 days.

Nutrition Facts Valeur nutritive Per 250 mL, raw (30 g) par 250 ml, crue (30 g) Calories 0 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose full, freshlooking Romaine with no wilting or brown spots. Break off the bottom and separate the leaves. Wash well: place in a sink of cold water, swish them gently, then pat with paper towels or spin dry. To store, loosely wrap in a paper towel, place inside a plastic bag and refrigerate up to 7 days.

Nutrition Facts Valeur nutritive Per 250 mL, raw (59 g) par 250 ml, crue (59 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: Fall–winter; available year-round. Buy and store: Choose ﬁrm, wellshaped lo bok. Avoid those that feel spongy or have yellowing or cracks. If the leaves are attached, they should be green and crisp. Store leaves and radishes separately. Wrap leaves in plastic and refrigerate up to 3 days. Wrap lo bok in plastic and store up to 3 days if using raw, or longer if using cooked.

Nutrition Facts Valeur nutritive Exact data not available (n/a) Données exactes non disponibles (s.o.) Calories (n/a) * DV = daily value VQ = valeur quotidienne

Prep and cook: Remove any wilted, browned or slimy leaves. Use red leaf lettuce in salads, on sandwiches and burgers, or as a garnish. Or cook it as you would cook spinach: steam, braise, sauté or add to soups. Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, black pepper, garlic, lemon, mint, mustard, olive oil, orange, sea salt, tarragon.

Foods: Almonds, cucumber, dried berries, pancetta, Parmesan, pears, Roquefort, scallions, watercress. Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamin K. Good source of vitamin A.

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 1 g Fibre / Fibres 0 g Sugars / Sucres 0 g

0% 0%

Protein / Protéines 0.4 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

20 % 0%

Vitamin C / Vitamine C Iron / Fer

2% 2%

Prep and cook: Remove any wilted, browned or slimy leaves. Use Romaine in salads; the leafy portions can be used on sandwiches and burgers. Or cook as you would cook spinach: steam, braise, sauté or add to soups. Or cut in half lengthwise, and grill. Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, basil, black pepper, garlic, lemon, olive oil, orange, sea salt, tarragon.

Foods: Anchovies, beef, blue cheese, chicken, ham, mushrooms, olives, Parmesan, red onions, walnuts. Health highlights: Low in calories. No fat, cholesterol or sodium. Excellent source of vitamins A and K and folate. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 1 g Sugars / Sucres 1 g

1% 5%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

50 % 2%

Vitamin C / Vitamine C Iron / Fer

25 % 4%

Prep and cook: Trim off the stem end and tip, then peel. Shred for salads and slaws, or pickle as a condiment. Slice thinly or cut into cubes for spicy kimchee. To cook: stir-fry, braise, add to soups and stews, or use in Chinese steamed cake. To cook the leaves: stir-fry, steam or sauté. Goes with: Herbs, spices and ﬂavours: Chiles, cilantro, dry sherry, garlic, ginger, mint, parsley, rice vinegar, sesame, soy sauce.

Foods: Beef, cucumbers, green onions, lettuce, napa cabbage, pork, rice, smoked salmon, shrimp, white ﬁsh. Health highlights: Low in calories. No fat or cholesterol.

Amount / Teneur

% DV / % VQ*

Fat / Lipides

(n/a)

Saturated / saturés + Trans / trans

(n/a)

Cholesterol / Cholestérol

Carbohydrate / Glucides Fibre / Fibres Sugars / Sucres

% DV / % VQ* (n/a) (n/a)

Protein / Protéines

Sodium / Sodium

(n/a)

Vitamin A / Vitamine A Calcium / Calcium

(n/a) (n/a)

Vitamin C / Vitamine C Iron / Fer

(n/a) (n/a)

VEGETABLES

Malanga Malanga, also called cocoyam, yautia and tannia, is a starchy tuber sometimes confused with taro. Malanga has rough, brown skin, grows to 12 inches, and weighs ½ to 2 pounds. Malanga blanca has crunchy, juicy, white flesh. Cooked, its texture is between potato and legumes, with a nutty or potato-like flavour. Malanga amarillo has dense, dry, yellow flesh. Malanga is used cooked.

Peak season: Available year-round. Buy and store: Choose ﬁrm malanga with no soft spots, mould, sprouts or shrivelled ends. Store whole malanga in a cool, dark place up to 7 days. To store peeled or cut malanga, wrap in plastic and refrigerate several days. Prep and cook: Do not eat malanga raw, as it can irritate the throat. Scrub with a brush, trim off

Nutrition Facts Valeur nutritive Exact data not available (n/a) Données exactes non disponibles (s.o.) Calories (n/a) * DV = daily value VQ = valeur quotidienne

the ends, and peel. Cut out any discoloured areas. Use malanga blanca as you would potatoes: boil, bake, or fry for chips, fries or fritters. Add diced malanga to soups and stews. Mash cooked malanga to make a pudding. Because malanga amarillo is drier, it’s used primarily in bread and pastry dough, and desserts.

Goes with: Herbs, spices and ﬂavours: Allspice, brown sugar, butter, chiles, cilantro, cinnamon, coconut milk, garlic, lime. Foods: Almonds, capers, ham, olives, onions, pork, queso blanco, raisins, seafood. Health highlights: No fat or cholesterol.

Amount / Teneur

% DV / % VQ*

Fat / Lipides

(n/a)

Saturated / saturés + Trans / trans

(n/a)

Cholesterol / Cholestérol

% DV / % VQ*

Carbohydrate / Glucides Fibre / Fibres Sugars / Sucres

(n/a) (n/a)

Protein / Protéines

Sodium / Sodium

(n/a)

Vitamin A / Vitamine A Calcium / Calcium

(n/a) (n/a)

Vitamin C / Vitamine C Iron / Fer

(n/a) (n/a)

Hundreds of edible varieties of mushrooms pop up around the world in an array of colours, sizes and interesting shapes, and sometimes with descriptive names like black trumpet and hen-of-the-woods. Science calls them a fungus: does that make them any less delicious? Of course not! A mainstay in the kitchen, mushrooms—white, morels, porcini, shiitakes and others—pop up in countless dishes from stir-fry to pizza, soups to sauces, omelettes to stews. Or stuffed, sautéed, grilled, pickled and more. And mushrooms are good for the body. They’re low in calories; have next to no fat, cholesterol or sodium; and contain vitamins and minerals— all in a small, spongy fungus. 81

VEGETABLES Peak season: August–October; winter (limited availability). Buy and store: Choose ﬁrm black trumpet mushrooms that are free of dark spots and slime. Avoid those with broken or shrivelled caps. To store, place in a paper bag, and refrigerate up to 3 days.

Black Trumpet Mushroom Black trumpets, also called “horn of plenty” and “trumpet of death” (for its appearance), grow wild among damp fallen leaves in temperate-zone forests, making them hard to find. Waxy and greyish-brown, almost black, they have gill-less, wavy, trumpetshaped caps emerging from a 2- to 3-inch stem. Their brown or grey, brittle, aromatic flesh has a buttery, smoky flavour. Black trumpets are used cooked.

Chanterelle Mushroom Chanterelles, with their wavy, gill-less, trumpet-shaped caps, are closely related to black trumpets. Chanterelles grow wild, and are also cultivated. The most familiar chanterelle is pale yellow to golden orange; there are also white, brown-grey and black varieties. Chanterelles have soft ﬂesh, a chewy texture and a delicate, nutty ﬂavour with a hint of apricot. Chanterelles are used cooked.

Cremini/Baby Bella Mushroom Cremini, also known as baby bellas and Italian (or Roman) browns, are immature portobellos. Similar in size and shape to white mushrooms, cremini are light tan to dark brown with a smooth, rounded cap ½ to 2 inches in diameter, firmer texture and richer, earthier flavour. Cremini are used raw and cooked, and can often replace white mushrooms for heartier flavour.

Nutrition Facts Valeur nutritive Exact data not available (n/a) Données exactes non disponibles (s.o.) Calories (n/a) * DV = daily value VQ = valeur quotidienne

Peak season: May–October. Buy and store: Choose plump chanterelles with ﬁrm, wellshaped caps free of dark spots and slime. Avoid those with broken or shrivelled caps. Chanterelles should have a somewhat fruity fragrance. To store, place in a paper bag and refrigerate up to 7 days. Prep and cook: Handle gently. Clean just before using. Rinse

Nutrition Facts Valeur nutritive Per 125 mL, raw (29 g) par 125 ml, crue (29 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose cremini with ﬁrm, well-shaped caps that are free of dark spots and slime. Avoid those with broken or shrivelled caps. To store, place in a paper bag and refrigerate up to 7 days. Prep and cook: Clean just before using. Remove dirt with a soft brush or damp paper towel. If very dirty, rinse under cold running

Nutrition Facts Valeur nutritive Per 125 mL, raw (115 g) par 125 ml, cru (115 g) Calories 25 * DV = daily value VQ = valeur quotidienne

Prep and cook: Handle gently. Clean just before using. Rinse quickly but well under cold running water; drain and pat dry with a soft cloth or paper towels. Cut large mushrooms into bite-size pieces; leave small ones whole. To cook: braise, sauté, add to soups, sauces or stir-fries, or use in pasta and egg dishes.

Goes with: Herbs, spices and ﬂavours: Bordeaux, butter, caraway, cream, garlic, horseradish, olive oil, parsley, rosemary, thyme. Foods: Beef, eggs, game, pancetta, Parmesan, pasta, pork, seafood, shallots, spinach. Health highlights: Low in calories. No fat or cholesterol.

Amount / Teneur

% DV / % VQ*

Fat / Lipides

(n/a)

Saturated / saturés + Trans / trans

(n/a)

Cholesterol / Cholestérol

% DV / % VQ*

Carbohydrate / Glucides Fibre / Fibres Sugars / Sucres

(n/a) (n/a)

Protein / Protéines

Sodium / Sodium

(n/a)

Vitamin A / Vitamine A Calcium / Calcium

(n/a) (n/a)

Vitamin C / Vitamine C Iron / Fer

(n/a) (n/a)

quickly but well under cold running water; drain and pat dry with a soft cloth or paper towel. Trim ¼-inch from the stems. Cut large mushrooms into bite-size pieces; leave small ones whole. To cook: sauté, bake, broil, or bread and fry. Or add to cream sauces, sautées and stir-fries. Avoid overcooking (they will become tough).

Goes with: Herbs, spices and ﬂavours: Béchamel, butter, cream, garlic, lemon, marjoram, olive oil, parsley, tarragon, vinaigrette. Foods: Beef, chicken, eggs, game, haddock, leeks, onions, pork, shellﬁsh, veal. Health highlights: Low in calories. No fat, cholesterol or sodium. Excellent source of vitamin D. Provides niacin and iron.

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 1 g Sugars / Sucres 0 g

1% 4%

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

0% 8%

water; drain and dry on paper towels. Cremini can be eaten raw with dip, or sliced and added to salads. To cook: sauté, broil, stuff, or use in kabobs, stir-fries and sauces, or as pizza topping. They can also be marinated. Goes with: Herbs, spices and ﬂavours: Burgundy, garlic, lemon, olive oil, parsley, rosemary, sage, thyme, wine vinegar.

Foods: Beef, bell peppers, breadcrumbs, Brie, chicken, hazelnuts, onions, Parmesan, pork, scallions, spinach. Health highlights: Low in calories and sodium. No fat or cholesterol. Good source of niacin and zinc. Provides vitamins B6 and B12, thiamin and folate.

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 5 g Fibre / Fibres 1 g Sugars / Sucres 2 g

2% 3%

Protein / Protéines 3 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

0% 4%

VEGETABLES

Enoki Mushroom Enoki (en- oh-kee) mushrooms, also called enokitake (en-oh-kee- tah-kee), are a cultivated variety from Japan. They grow in small, delicate clusters of stems joined at the base. These spindly, white, spaghettilike stems are topped by tiny white caps. Enoki have a light, fruity ﬂavour and a slightly crunchy texture. They are mainly used raw and as a garnish.

Hen-of-the-Woods/ Maitake Mushroom Hen-of-the-woods or maitake (my- tah-kee: “dancing”) is a Japanese mushroom that consists of a dark, fan-shaped cluster of fronds with brittle, ruffled edges growing from a single branched stem. Named for its shape, hen-of-the-woods ranges from white to dark grey-brown, with a firm, supple texture and rich, woodsy flavour. Available wild and cultivated, hen-of-the-woods is used raw and cooked.

Morel Mushroom Morels, related to trufﬂes, have short, hollow stems and spongy, domed, honeycombed caps. Available both wild and cultivated, they range from white to black-brown, are typically 2 to 4 inches high, and have a texture that’s soft and meaty. Highly prized, wild morels have a woodsy fragrance and a strong earthy, smoky, nutty ﬂavour; cultivated morels are milder. Morels are used cooked.

Peak season: Available year-round. Buy and store: Enoki are often sold packaged. Choose ﬁrm, white enoki that are free of dark spots and slime. The base should be clean and light-coloured, not watery or brown. To store packaged enoki, refrigerate in the original packaging up to 7 days. To store loose enoki, wrap in a damp paper towel, place in a plastic bag and refrigerate up to 5 days.

Nutrition Facts Valeur nutritive Per 10 mushrooms, raw (30 g) par 10 champignons crus (30 g) Calories 15 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Hen-of-the-woods are typically sold packaged. Choose ﬁrm mushrooms that are free of dark spots and slime. Refrigerate in the original packaging or loose in a paper bag up to 7 days. Prep and cook: Cut off the stem and clean just before using. Remove dirt with a soft brush or damp paper towel. If very dirty, rinse under cold running water;

Nutrition Facts Valeur nutritive Per 125 mL, raw (36 g) par 125 ml, cru (36 g) Calories 15 * DV = daily value VQ = valeur quotidienne

Peak season: Spring (wild morels); year-round (cultivated). Buy and store: Choose morels that are ﬁrm yet spongy, and smell fresh, sweet and earthy. Avoid those with a sour odour, bruises, soft spots or slime. To store, place in a paper bag or wrap in wax paper and refrigerate up to 3 days.

Nutrition Facts Valeur nutritive Per 125 mL, raw (35 g) par 125 ml, crue (35 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Prep and cook: Cut the stems from the spongy base. Trim at least ½-inch off the bottom of the stems (the lower portion is tough). Rinse well. Enoki are typically used raw or blanched in salads and sandwiches, or as a garnish for soups or other dishes. To use in cooked dishes such as stir-fries and soups, add them at the end (heat makes them tough).

Goes with: Herbs, spices and ﬂavours: Cilantro, coriander, dry sherry, garlic, ginger, panko, rice vinegar, sake, sesame, soy sauce. Foods: Bamboo shoots, cabbage, carrots, chicken, oyster mushrooms, rice noodles, scallions, shrimp, tofu. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides niacin and folate

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 1 g Sugars / Sucres 0 g

1% 3%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

0% 2%

drain and dry on paper towels. Cooking deepens their ﬂavour. To tenderize them, cook slowly: roast, sauté, or add to soups, stews and stir-fries. Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, basil, chiles, garlic, ginger, mirin, parsley, red wine, sesame, soy sauce. Foods: Arugula, bok choy, chicken, green beans, onions, pasta, rice, scallions, seafood, tofu.

Health highlights: Low in calories. No fat, cholesterol or sodium. Excellent source of vitamin D. Provides riboﬂavin and niacin.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 1 g Sugars / Sucres 1 g

1% 4%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

0% 0%

Prep and cook: Do not eat raw morels. Clean just before using. Remove dirt with a soft brush or damp paper towel. If very dirty, rinse under cold running water; drain and dry on paper towels. Trim or remove the tough stems. To cook: sauté, add to stews and sauces, or use in dishes such as risotto. Stuff and bake larger morels.

Goes with: Herbs, spices and ﬂavours: Butter, Chardonnay, chervil, chives, cream, garlic, mustard, paprika, pepper, turmeric. Foods: Beef, chard, chicken, crab, onions, pasta, Parmesan, sausage, seafood, shallots. Health highlights: Low in calories. No fat, cholesterol or sodium. Excellent source of vitamin D and iron. Provides zinc.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 1 g Sugars / Sucres 0 g

1% 4%

Protein / Protéines 1 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

0% 30 %

VEGETABLES

Oyster Mushroom Oyster mushrooms, also called pleurotte and tree mushrooms, have ﬂuted, fan-shaped caps that resemble an oyster shell. Both wild and cultivated, they grow in tight clusters, are 1 to 3 inches in diameter, and typically range from pale to dark brownish-grey with greyish-white stems. Cooked, they have a silky texture and a delicate ﬂavour. Oyster mushrooms are used cooked.

Porcini Mushroom Porcini, (por- chee-nee) or cèpes (ceps), are wild mushrooms that have bulbous white stems and broad, tan caps up to 10 inches across. Instead of gills, under the cap is a spongy mass of tiny tubes. Prized for their meaty texture and distinctive rich, woodsy ﬂavour, porcini are versatile: delicate enough for sauces, hearty enough for grilled meats. Porcini are used raw and cooked.

Portobello Mushroom Portobello (or portabella) mushrooms, which are fully mature cremini mushrooms, are quite large. Their tan to brown, slightly curved caps can be as big as 6 inches across. With their dense, chewy texture and rich, hearty ﬂavour, portobellos are meaty in appearance and taste, making them a popular choice for meatless dishes and sandwiches. Portobellos are mainly used cooked.

Peak season: Available year-round (in some areas). Buy and store: Choose smaller (1½ inches in diameter or less), ﬁrm, dry oyster mushrooms that have a velvety feel and are free of dark spots and slime. To store, place in a paper bag and refrigerate up to 7 days. Prep and cook: Do not eat raw oyster mushrooms. Clean just before using. Remove dirt with

Nutrition Facts Valeur nutritive Per 3 small mushrooms, raw (45 g) par 3 petits champignons crus (45 g) Calories 15 * DV = daily value VQ = valeur quotidienne

Peak season: May–June; October. Buy and store: Choose porcini with ﬁrm, well-shaped caps. Avoid those with dark spots, bruises or slime. To store, place loose porcini in a paper bag and refrigerate up to 7 days. Prep and cook: Clean just before using. Remove dirt with a soft brush or cloth. Trim and discard stem bottoms. (The remaining stem is tough and ﬁbrous but is

Nutrition Facts Valeur nutritive Exact data not available (n/a) Données exactes non disponibles (s.o.) Calories (n/a) * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose portobellos with ﬁrm, unbroken, well-shaped caps that are free of dark spots and slime. Avoid any that are limp, shrivelled or dried out. Portobellos should have a fresh, earthy smell. To store, spread on a tray, cover with paper towels and refrigerate up to 7 days. Prep and cook: Clean just before using. Remove dirt with a soft brush or damp paper towel. If very dirty,

Nutrition Facts Valeur nutritive Per 125 mL, raw (115 g) par 125 ml, cru (115 g) Calories 25 * DV = daily value VQ = valeur quotidienne

a soft brush or cloth. Remove the tough stems (save to use for stock or stuffings). To cook: roast, sauté, grill, or add to soups, sauces and stir-fries. Goes with: Herbs, spices and ﬂavours: Butter, cream, dry vermouth, garlic, marjoram, orange, paprika, pepper, thyme, vinegar. Foods: Bell peppers, chicken, Gruyère, halibut, leeks, Parmesan, polenta, pork, potatoes, shrimp.

Health highlights: Low in calories and sodium. No fat or cholesterol. Provides vitamin D, folate, niacin, riboﬂavin and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 3 g Fibre / Fibres 1 g Sugars / Sucres 1 g

1% 4%

Protein / Protéines 1 g

Sodium / Sodium 10 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

0% 4%

edible cooked.) Slice the caps to Health highlights: Low in add to salads. To cook: sauté, braise, calories. No fat or cholesterol. grill, use in tarts and sauces, or add to dishes such as risotto. Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, basil, butter, cream, garlic, Madeira, olive oil, parsley, sage, sherry. Foods: Beef, eggs, ham, hazelnuts, onions, pancetta, Parmesan, pasta, rice, shallots, tomatoes.

Amount / Teneur

% DV / % VQ*

Fat / Lipides

(n/a)

Saturated / saturés + Trans / trans

(n/a)

Cholesterol / Cholestérol

Amount / Teneur

% DV / % VQ*

Carbohydrate / Glucides Fibre / Fibres Sugars / Sucres

(n/a) (n/a)

Protein / Protéines

Sodium / Sodium

(n/a)

Vitamin A / Vitamine A Calcium / Calcium

(n/a) (n/a)

Vitamin C / Vitamine C Iron / Fer

(n/a) (n/a)

rinse under cold running water; drain and dry on paper towels. Remove the stems (save to use for stock). The gills can be scraped out or left intact. Portobello caps can be chopped or sliced, but are often used whole. To cook: braise, grill, broil, sauté, roast, or add to dishes such as stir-fries and omelettes. Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, basil, Chianti, garlic, olive oil, oregano, parsley, pepper, thyme.

Foods: Blue cheese, breadcrumbs, mozzarella, pears, prosciutto, radicchio, red onions, sausage, spinach, tomatoes, watercress. Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of niacin. Provides vitamins B6 and D, thiamin, riboﬂavin, folate, potassium and zinc.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 4 g Fibre / Fibres 1 g Sugars / Sucres 3 g

1% 6%

Protein / Protéines 2 g

Sodium / Sodium 10 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

0% 2%

VEGETABLES

Shiitake Mushroom Shiitake (she- tah-kee) mushrooms, also called black forest, Chinese black and golden oak mushrooms, originated in Japan. Shiitakes have wide, dark brown, umbrella-shaped caps, tan gills and curved stems, and are typically 3 to 6 inches across. They have a full-bodied, meaty texture, a smoky aroma and a rich, woodsy ﬂavour. Popular in Japanese and Chinese cuisines, shiitakes are used cooked.

White/Button Mushroom White mushrooms, also called button mushrooms when small, are the most common variety in the U.S. They have creamy white to pale tan caps typically ½ to 3 inches in diameter, brown gills and a somewhat firm texture. “Jumbos” for stuffing are also available. The mild, earthy flavour intensifies with cooking. These versatile mushrooms are used raw and cooked.

Wood Ear Mushroom Wood ears, also called cloud ears, tree ears (larger, thicker) and silver ears (albino), have flat caps with curled edges. Native to Asia, wood ears are purplish-black, glossy and translucent, with deep purplish-grey to black flesh and a springy, gelatinous texture that becomes firm when cooked. The flavour is bland but they absorb the flavours of other ingredients. Popular in Asian cuisine, wood ears are used cooked.

Peak season: Available year-round. Buy and store: Choose shiitakes with thick caps. Domed caps with curled-under edges are a sign of freshness. Avoid shiitakes that are slimy, wet or shrivelled. To store, place on a dish in a single layer, cover loosely with a slightly damp paper towel and refrigerate up to 14 days. Prep and cook: Brush lightly to remove any dirt. Trim the stems where they attach to the caps (the

Nutrition Facts Valeur nutritive Per 125 mL, cooked (77 g) par 125 ml, cuite (77 g) Calories 45 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose white mushrooms with firm, well-shaped caps free of dark spots and slime. For more delicate flavour, choose smaller mushrooms with no visible gills; for deeper flavour, choose larger, more mature mushrooms with open gills. To store, place in a paper bag and refrigerate up to 7 days. Prep and cook: Clean just before using. Remove dirt with a soft brush or damp paper towel. If very

Nutrition Facts Valeur nutritive Per 125 mL, raw (37 g) par 125 ml, crue (37 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose fresh wood ears with firm caps. Wet-looking ones are fine, but avoid any that look mushy. To store, place in a paper bag and refrigerate up to 7 days. Prep and cook: Discard any mushy pieces. Rinse under cold running water; drain and dry on paper towels. Cut off and discard the fibrous portion at the base, then

Nutrition Facts Valeur nutritive Per 125 mL, raw (37 g) par 125 ml, crue (37 g) Calories 10 * DV = daily value VQ = valeur quotidienne

stems are tough; save to use for stock). Although spongy, shiitakes hold up well to cooking: braise, sauté, add to sauces, stir-fries, soups, stews and other dishes, or use as a pizza topping. Goes with: Herbs, spices and ﬂavours: Butter, dry sherry, garlic, Merlot, olive oil, parsley, pepper, sage, soy sauce, thyme. Foods: Beef, chicken, eggplant, halibut, napa cabbage, onions, pasta, shallots, shellﬁsh.

Health highlights: No fat, cholesterol or sodium. Provides riboﬂavin, niacin, vitamin B6, folate and zinc.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 11 g Fibre / Fibres 2 g Sugars / Sucres 0 g

4% 6%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

0% 2%

dirty, rinse under cold running water; drain and dry on paper towels. Trim ¼-inch off the stem. Serve whole mushrooms raw with dip, or slice and use in salads. To cook: sauté, braise, broil, roast, grill, or stuff and bake. Or use in kabobs, sauces, stir-fries, casseroles, omelettes and other dishes, or as a pizza topping. They can also be marinated. Goes with: Herbs, spices and ﬂavours: Basil, Cabernet, cayenne,

cream, garlic, olive oil, oregano, parsley, sherry. Foods: Bell peppers, breadcrumbs, chicken, onions, Parmesan, polenta, pork, seafood, shallots, tomatoes. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides riboﬂavin and niacin.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 1 g Fibre / Fibres 0 g Sugars / Sucres 1 g

0% 0%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

2% 2%

slice. To cook: sauté, braise, roast, Health highlights: Low in calories. or add to soups (especially hot and No fat, cholesterol or sodium. sour soup), stir-fries, noodles, eggs Provides riboflavin and niacin. and dishes. To avoid mushiness, cook briefly and serve promptly. Goes with: Herbs, spices and flavours: Basil, chiles, garlic, ginger, hoisin, rice vinegar, sake, sesame, soy sauce, star anise. Foods: Beef, bok choy, cashews, chicken, pork, rice, scallions, shellfish, shiitakes, tofu.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

Amount / Teneur

% DV / % VQ*

Carbohydrate / Glucides 1 g Fibre / Fibres 0 g Sugars / Sucres 1 g

0% 0%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

2% 2%

VEGETABLES

Mustard Greens Mustard greens are the most pungent of the bitter greens. The leaves are typically a rich, dark green, long-stemmed, and oval with scalloped edges. Some varieties have short or smooth leaves. Popular in soul food and Indian cuisine, they have a peppery, mustard ﬂavour. (Dijon mustard is made from the plant’s seeds.) A cruciferous vegetable, mustard greens are used cooked.

Okra Okra is a ribbed green pod typically 2 to 4 inches long, with rows of tiny white seeds and a slimy juice that acts as a thickener while cooking. Red, white and purple varieties are also available. Native to Africa, okra has a distinctive ﬂavour. A key ingredient in Creole and Cajun dishes, especially gumbo (an African word for okra), okra is used cooked.

Peak season: December–April; available year-round. Buy and store: Choose mustard greens with relatively small, ﬁrm, fresh leaves. Avoid mustard greens with thick stems, yellowing leaves or holes. Mustard greens do not keep well. To store, wrap tightly in plastic and refrigerate 1 to 2 days. Prep and cook: Strip and discard the ribs. Add small leaves to salads. Stack larger leaves, cut to desired

Nutrition Facts Valeur nutritive Per 125 mL, cooked (74 g) par 125 ml, cuites (74 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: Summer; available year-round. Buy and store: Choose bright green, dry, ﬁrm pods no longer than 3 inches. Larger or pale green pods will be tough. Avoid okra that is ﬂabby or rubbery. Okra is highly perishable: for best results, use on the day it’s purchased. Or to store, place unwashed in a paper bag in the warmest part of the refrigerator up to 3 days. Prep and cook: Rinse just before

Nutrition Facts Valeur nutritive Per 125 mL, cooked (85 g) par 125 ml, cuit (85 g) Calories 20 * DV = daily value VQ = valeur quotidienne

size, and add to soups, stir-fries and stews. Or cook as you would spinach: boil, steam or sauté. To avoid discolouration, do not cook in aluminum or iron pans. Goes with: Herbs, spices and ﬂavours: Beer, black pepper, butter, cumin, curry, garlic, hot sauce, lemon, salt, vinegar. Foods: Bacon, corn, cornbread, ham, onion, potatoes, rice, sausage, smoked turkey.

Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamins A and K and folate. Good source of vitamin C. Provides vitamin E.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

1% 6%

Protein / Protéines 2 g

Sodium / Sodium 10 mg

Vitamin A / Vitamine A Calcium / Calcium

45 % 4%

Vitamin C / Vitamine C Iron / Fer

30 % 4%

using. Cut off and discard the cap, then cook the pods either whole or sliced. The more a pod is cut, the more juice it releases during cooking. To cook: steam, boil, sauté, stir-fry, batter and deep-fry, or add to soups, stews and other dishes. (Note: 1 cup of sliced okra will thicken 3 cups of liquid during cooking.) To prevent okra from turning black, do not cook in iron or copper pans. Okra can also be pickled. Goes with: Herbs, spices and ﬂavours: Basil, butter, cayenne,

chiles, cornmeal, garlic, lemon, turmeric, vinegar. Foods: Bell peppers, breadcrumbs, chicken, corn, cornbread, ham, onions, rice, smoked sausage, shrimp, tomatoes. Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamin K. Good source of folate. Provides vitamins B6 and C, thiamin, calcium and magnesium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 4 g Fibre / Fibres 2 g Sugars / Sucres 2 g

1% 8%

Protein / Protéines 2 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 6%

Vitamin C / Vitamine C Iron / Fer

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 1 g Sugars / Sucres 0 g

25 % 2%

VEGETABLES

To “know your onions,” as the saying goes, means being smart about something. In this case, onions! And there’s a lot worth knowing. Cultivated since prehistoric times and used around the world, onions fall into two categories: green/fresh—thin-skinned and mild; and dry/storage—round, thick-skinned, and ranging in flavour from sweet to strong, in size from petite to large, and in colour from white to purple. To know onions is to love them (even when they make us cry). Raw, they add bright flavour and crunch to sandwiches and salads, and sweeter, mellower flavour to just about everything else cooked. And they’re healthy. Low-calorie and essentially fat- , cholesterol- and sodium-free, they also have vitamin C. Who knew!

Boiler Onion Boiler (or boiling) onions are small onions 1 to 13/4 inches across, slightly larger than pearl onions. They are globe (common) onions that are planted closely to produce small bulbs at maturity. Boilers can be yellow, red or white. They have thin skins and a mild onion ﬂavour. Boilers are used cooked.

Peak season: Available year-round. Buy and store: Sold loose or in mesh bags. Choose uniformly sized boilers that are ﬁrm and heavy for their size and have dry, papery skins. Avoid any with soft spots, green sprouts or signs of moisture or mould. To store, place in a mesh bag or open basket or crate in a cool, dark place up to 30 days. Do not store with potatoes (they speed each other‘s decay) or

Nutrition Facts Valeur nutritive Per 125 mL chopped, raw (85 g) par 125 ml émincé, cru (85 g) Calories 35 * DV = daily value VQ = valeur quotidienne

under the sink. To store cut boilers, wrap tightly in plastic wrap and refrigerate 2 to 3 days. Prep and cook: Boilers are best when used whole. For easy peeling, drop into boiling water 10 seconds. Remove and immediately place under cold running water to cool; drain. Then peel with a small knife. To cook: boil, braise or roast, or add to sauces, soups, stews, casseroles or vegetable dishes. Boilers can also be pickled.

Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, butter, cloves, cream, garlic, olive oil, paprika, parsley, thyme. Foods: Bacon, bell peppers, Gruyère, ham, mushrooms, Parmesan, peas, rice, tomatoes. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides vitamins B6 and C and folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 8 g Fibre / Fibres 1 g Sugars / Sucres 4 g

3% 6%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

VEGETABLES

Cipollini Onion Cipollini (chip-oh- lee-nee), Italian for “little onions,” are also called Italian button onions. An Italian small-onion variety (and not the edible bulbs of Italy’s wild grape hyacinth sometimes called cipollini), they have a flattened disc shape 1 to 3 inches across, with yellow, red or white skin and firm, tender flesh. Common in Italian cuisine, cooked cipollini have a tender texture and rich, sweet flavour.

Globe Onion Globe onions are common “storage” or “dry” onions. They’re round or slightly flattened, 2 to 4 inches across, with yellow, red or white dry, papery skin (due to curing). The layered, crisp flesh is well-known for irritating the eyes when being cut. The flavour is mild to strongly pungent raw, and mildly sweet when cooked. The versatile globe works with most savoury foods.

Green Onion/Scallion Green onions and scallions both have long, straight, edible green tops and white bases. Green onions are very young onions with small, rounded bulbs. Scallions have straight white bases. Both have a mild ﬂavour; scallions are slightly milder. The names are often used for both, but those sold in supermarkets are usually scallions. Used raw and cooked, the two can be used interchangeably.

Peak season: September– December; available year-round (regional availability). Buy and store: Choose cipollini that are ﬁrm, dry and without soft spots, green sprouts or dark spots. To store, place in a mesh bag or open basket or crate in a cool, dark place up to 30 days. Do not store with potatoes (they speed each other’s decay) or under the sink. To store cut cipollini, wrap tightly in plastic wrap and refrigerate 2 to 3 days.

Nutrition Facts Valeur nutritive Per 125 mL chopped, raw (85 g) par 125 ml émincé, cru (85 g) Calories 35 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose globes that are ﬁrm, heavy for their size, and have dry, papery skins. Avoid any with soft spots, green sprouts, black spots or other signs of moisture or mould. Store in a cool, dark place in a mesh bag or open basket or crate up to 30 days or possibly longer. Do not store with potatoes (they speed each other’s decay) or under the sink. To store cut onions, wrap tightly in plastic wrap and refrigerate 2 to 3 days.

Nutrition Facts Valeur nutritive Per 125 mL chopped, raw (85 g) par 125 ml émincé, cru (85 g) Calories 35 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Sold in bunches. Choose scallions and green onions with crisp, bright green tops and ﬁrm bases with 2 to 3 inches of white above the root. Avoid any that look dry, wilted or damaged. To store, place unwashed in a plastic bag and refrigerate up to 3 days.

Nutrition Facts Valeur nutritive Per 125 mL chopped, raw (53 g) par 125 ml émincées, crues (53 g) Calories 15 * DV = daily value VQ = valeur quotidienne

Prep and cook: Cipollini are best when used whole or halved. For easy peeling, drop into boiling water 30 seconds. Remove and immediately place under cold running water to cool; drain. Slice off the root end; pinch the skin and pull it off. Slow cooking brings out their sweetness. To cook: braise, roast, grill, or use in kabobs. Cipollini can also be pickled.

Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, basil, capers, cream, dry vermouth, garlic, olive oil, oregano, paprika, thyme. Foods: Bell peppers, chicken, cod, mushrooms, olives, Parmesan, pork, spinach, tomatoes, veal. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides vitamins B6 and C and folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 8 g Fibre / Fibres 1 g Sugars / Sucres 4 g

3% 6%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Prep and cook: To reduce irritation to the eyes, refrigerate the onion 30 minutes or freeze 20 minutes before cutting. Cut off the root and stem ends; remove the papery skin and outer layer. Then slice, chop or dice, as needed. Use raw in salads or on burgers and tacos. To cook: boil, bake, roast, braise, sauté, fry or grill. Add to soups, stews, casseroles, kabobs, stir-fries and sauces. Or use in breads and tarts, and as a topping for pizza.

Goes with: Herbs, spices and ﬂavours: Basil, butter, dry sherry, garlic, olive oil, oregano, paprika, parsley, thyme, vinegar. Foods: Apples, bacon, beef, chicken, Gruyère, mushrooms, Parmesan, potatoes, root vegetables, tomatoes. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides vitamins B6 and C and folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 8 g Fibre / Fibres 1 g Sugars / Sucres 4 g

3% 6%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Prep and cook: Rinse just before using. Cut off the roots and trim the tops, then slice as needed. Use raw in salads and dips, and as a garnish. To cook: sauté, roast or grill, or add to soups, stews, stir-fries, egg dishes and sauces at the end of cooking. Goes with: Herbs, spices and ﬂavours: Butter, dill, garlic, ginger, mayonnaise, sesame, sour cream, soy sauce, wine vinegar.

Foods: Beef, bell peppers, chicken, lettuce, pork, potatoes, rice, seafood, tomatoes. Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamin K. Provides vitamins A and C, folate and iron.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 4 g Fibre / Fibres 1 g Sugars / Sucres 1 g

1% 5%

Protein / Protéines 1 g

Sodium / Sodium 10 mg

Vitamin A / Vitamine A Calcium / Calcium

6% 4%

Vitamin C / Vitamine C Iron / Fer

15 % 6%

VEGETABLES

Knob (Spring) Onion Knob or spring onions are young onions, often a variety of sweet onion, with sturdy green tops and rounded white bulbs about 1 inch across. Also known as Mexican green onions and cebolla de cambray, their ﬂavour is similar to green onions: pungent raw, sweet when cooked. Popular in Mexican cuisine, knob onions are used raw and cooked.

Pearl Onion Pearl onions, the smallest bulb onion, are common onions planted close together to produce very small bulbs. Less than 1 inch across, they have papery gold, red or white skin, depending on the variety, and white ﬂesh. As with full-size onions, they have a pungent aroma and ﬂavour raw, and are mildly sweet when cooked. Pearl onions are used cooked (notably as creamed onions) and pickled (cocktail onions).

Red/Italian Onion Red (or purple) onions are medium to large bulb onions with a deep reddish-purple skin and crisp white flesh tinged with red. The flavour ranges from mildly sweet to pungent. Italian red onions have a ridged, flattened shape, thick layers with purple inner skins, and a mild, sweet flavour. Other Italian varieties include red cipollini and Tropea (“red torpedo”). Red onions are used raw, cooked and pickled.

Peak season: May–July; available year-round. Buy and store: Sold in bunches. Choose knob onions with ﬁrm, bright white bulbs and crisp green tops. Avoid those that look dry, wilted or damaged. To store, place unwashed in a plastic bag and refrigerate up to 3 days. Prep and cook: Rinse just before using. Cut off the roots, remove

Nutrition Facts Valeur nutritive Per 125 mL chopped, raw (53 g) par 125 ml émincées, crues (53 g) Calories 15 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Sold loose or bagged. Choose pearl onions that are ﬁrm with dry, papery skins. Avoid any with soft spots, green sprouts or signs of moisture or mould. To store, place in a mesh bag or open basket or crate in a cool, dark place up to 30 days. Do not store with potatoes (they speed each other’s decay) or under the sink.

Nutrition Facts Valeur nutritive Per 125 mL chopped, raw (85 g) par 125 ml émincé, cru (85 g) Calories 35 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round (may vary by variety). Buy and store: Choose red onions that are ﬁrm and heavy for their size. Avoid any with soft spots, green sprouts, black spots or other signs of moisture or mould. Store in a cool, dark place in a mesh bag or open basket or crate up to 30 days or possibly longer. Do not store onions with potatoes (they speed each other’s decay) or under the sink. To store cut onions, wrap tightly in plastic wrap and refrigerate 2 to 3 days.

Nutrition Facts Valeur nutritive Per 125 mL chopped, raw (85 g) par 125 ml émincé, cru (85 g) Calories 35 * DV = daily value VQ = valeur quotidienne

the withered outer leaves and trim the tops. To use raw: slice the bulb and the pale part of the stem in salads. To cook: bake, roast or grill whole; or slice and sauté, or add to soups, stir-fries, omelettes and other dishes. Goes with: Herbs, spices and ﬂavours: Butter, chiles, cilantro, cream, dry vermouth, garlic, olive oil, paprika, thyme, vinaigrette.

Foods: Bell peppers, chicken, corn, jalapeños, mushrooms, pork, romaine, seafood, squash, tomatoes. Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamin K. Provides vitamins A and C, folate and iron.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 4 g Fibre / Fibres 1 g Sugars / Sucres 1 g

1% 5%

Protein / Protéines 1 g

Sodium / Sodium 10 mg

Vitamin A / Vitamine A Calcium / Calcium

6% 4%

Vitamin C / Vitamine C Iron / Fer

15 % 6%

Prep and cook: Pearl onions are best when used whole. For easy peeling, drop into boiling water 10 seconds. Remove and immediately place under cold running water to cool; drain. Pinch the root end and slip off the skin. To cook: boil, braise, steam or roast; add to soups, stews, casseroles, or use in any recipe calling for boiler onions. Pearl onions can also be pickled or marinated.

Goes with: Herbs, spices and ﬂavours: Butter, Chardonnay, cream, garlic, nutmeg, olive oil, paprika, parsley, thyme, vinegar. Foods: Beef, carrots, chicken, halibut, ham, mushrooms, pancetta, Parmesan, peas, tomatoes. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides vitamins B6 and C and folate.

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 8 g Fibre / Fibres 1 g Sugars / Sucres 4 g

3% 6%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Prep and cook: Cut off the root and stem ends, and remove the skin and outer layer. Then slice, chop or dice, as needed. Raw red onions add colour as well as ﬂavour. Use in salads and sandwiches, and as a topping for burgers, tacos, bean soup, chili and other dishes. To cook: boil, bake, roast, braise, sauté or grill. Or use in stir-fries, pasta dishes, kabobs and tarts, and as a pizza topping. Red cipollini or sliced red onions can also be pickled.

Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, basil, Chianti, chiles, cilantro, cumin, garlic, olive oil, orange, oregano, parsley. Foods: Beans, beef, black olives, corn, fennel, feta, grapefruit, melon, seafood, tomatoes. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides vitamins B6 and C and folate.

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 8 g Fibre / Fibres 1 g Sugars / Sucres 4 g

3% 6%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

VEGETABLES

Spanish Onion Spanish onions, a type of globe onion, are round and quite large, typically 4 to 6 inches across. Among the most common onions available, they have yellow skin, although some are white, and pale or white ﬂesh. The ﬂavour is milder and sweeter than regular globes, but not as sweet as “sweet onion” varieties. The versatile Spanish onion is used raw and cooked.

Sweet/Spring Onion Sweet onions, also called spring onions (but different from knob onions), are large and round or ﬂattened, have thin, pale yellow to golden skin, pale or white ﬂesh with more moisture and sugar than “dry” onions such as globes, and fewer tear-inducing compounds. Varieties include Bermuda, Vidalia®, Maui and Walla Walla. Prized for their sweetness, they can be used cooked but are excellent raw.

Parsnip The parsnip is a root vegetable that looks like a thick, ivory carrot. A member of the same family as carrots and parsley, it has fibrous flesh, a mild, celery-like fragrance and a sweet, nutty flavour. Parsnips are the sweetest root vegetable, and those harvested after the first frost are sweetest of all: cold temperatures convert their starch to sugar. Parsnips are used cooked.

Peak season: August–April. Buy and store: Choose onions that are ﬁrm and dry. Avoid any with soft spots, green sprouts, black spots or other signs of moisture or mould. Spanish onions don’t keep as well as regular globe onions. Store in a cool, dark place in a mesh bag or open basket or crate up to 14 days. Do not store with potatoes (they speed each other’s decay) or under the sink. To store cut onions, wrap tightly in plastic wrap and refrigerate 2 to 3 days.

Nutrition Facts Valeur nutritive Per 125 mL chopped, raw (85 g) par 125 ml émincé, cru (85 g) Calories 35 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round (may vary by variety). Buy and store: Handle with care: sweet onions bruise easily. Choose ﬁrm, dry onions with shiny skins. Avoid any with soft spots, green sprouts, black spots or other signs of moisture or mould. Store in a cool, dark place in a mesh bag or open basket or crate up to 14 days. Do not store with potatoes (they speed each other’s decay) or under the sink. To store cut onions, wrap tightly in plastic wrap and refrigerate 2 to 3 days.

Nutrition Facts Valeur nutritive Per 125 mL chopped, raw (85 g) par 125 ml émincé, cru (85 g) Calories 25 * DV = daily value VQ = valeur quotidienne

Peak season: Late fall–winter; available year-round. Buy and store: Choose smaller parsnips (about 8 inches long) that are ﬁrm and dry, with no cracks or brown spots. Avoid parsnips with numerous hair-like rootlets growing from the sides. To store, place unwashed in an unsealed plastic bag and refrigerate up to 4 weeks.

Nutrition Facts Valeur nutritive Per 125 mL, cooked (82 g) par 125 ml, cuit (82 g) Calories 60 * DV = daily value VQ = valeur quotidienne

Prep and cook: To reduce irritation to the eyes, refrigerate the onion 30 minutes or freeze 20 minutes before cutting. Cut off the root and stem ends, and remove the papery skin and outer layer. Then slice, chop or dice, as needed. Use raw in salads, add slices to burgers and sandwiches, or use as a topping for chili or tacos. To cook: boil, bake, roast, braise, sauté, fry or grill. Add to soups, stews, casseroles, kabobs, stir-fries and sauces. Or use in breads and tarts, and on pizza.

Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, basil, butter, cilantro, dry vermouth, garlic, olive oil, oregano, parsley, thyme. Foods: Apples, beef, bell peppers, Cheddar, mushrooms, pancetta, Parmesan, potatoes, seafood, tomatoes. Health highlights: Low in calories, fat and sodium. No cholesterol. Provides vitamins B6 and C and folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 8 g Fibre / Fibres 1 g Sugars / Sucres 4 g

3% 6%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Prep and cook: Use sweet onions raw or lightly cooked to take advantage of their sweetness. Cut off the root and stem ends, and remove the skin. Remove the core, then slice, chop or dice as needed. Use raw in salads and salsas, add slices to burgers and sandwiches, or use as a topping for chili and tacos. To cook: bake, braise, roast, sauté, fry or grill. Add to soups, sauces, kabobs, stir-fries, omelettes and other dishes. Or use in breads and tarts, and on pizza.

Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, basil, cayenne, chiles, dry sherry, garlic, lime, nutmeg, rosemary, thyme. Foods: Avocados, beef, bell peppers, black olives, corn, ham, oranges, romaine, Swiss, tomatoes. Health highlights: Low in calories and sodium. No fat or cholesterol. Provides vitamins B6 and C and folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 6 g Fibre / Fibres 1 g Sugars / Sucres 4 g

2% 3%

Protein / Protéines 1 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

6% 2%

Prep and cook: Trim off the root end, the top and any large rootlets or knobs. If cutting into chunks for soups, stews or roasting, peel with a vegetable peeler. Split large parsnips in half lengthwise and remove the woody core. Then cut to desired size. If they’re to be puréed or mashed, cook unpeeled for more colour, ﬂavour and nutrients, then slit the peel lengthwise and peel by hand. To cook: steam, boil, bake, microwave, roast or sauté (do not overcook).

Goes with: Herbs, spices and ﬂavours: Brown sugar, butter, cinnamon, cream, curry, ginger, nutmeg, parsley, rosemary. Foods: Apples, leeks, mushrooms, onions, oranges, potatoes, turnips, walnuts, yams. Health highlights: Low in calories and sodium. No fat or cholesterol. Good source of folate. Provides vitamins C and E, thiamin, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 14 g Fibre / Fibres 3 g Sugars / Sucres 4 g

5% 11 %

Protein / Protéines 1 g

Sodium / Sodium 10 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

20 % 4%

VEGETABLES

Garden, sugar snap, snow—say their names, and you hear green, delicious, fresh. Perhaps the most popular green vegetable going, garden (or English) peas are nestled next to the entrée on countless dinner plates. They’re also the peas that go into soups, stews, pot pies, pasta and more. Sugar snap peas, crisp and sweet, are eaten pod and all. So are ﬂat, crunchy snow peas, a favourite in Chinese stir-fries. One of the world’s oldest vegetables, peas (like their shell bean cousins) are legumes packed with nutrition: no fat, cholesterol or sodium, and plenty of vitamins (like A), minerals (especially manganese) and ﬁbre. Say “Peas, please!” for these tiny packages of green goodness.

Green Peas Green peas, also known as English or common garden peas, are small and round, and grow in a row inside a stringy, bulging grass-green pod. A member of the legume family, they have a sweet ﬂavour, and are best when young, small and fresh. Green peas are mainly used cooked.

Peak season: Spring; available year-round. Buy and store: Choose ﬁrm, glossy, bright green pods with a slightly velvety feel. Avoid pods that are yellowed or heavily speckled. Use as soon after purchase as possible to ensure sweetness (once picked, their sugars begin converting to starch). To store, place in a perforated plastic bag and refrigerate up to 5 days.

Nutrition Facts Valeur nutritive Per 125 mL, cooked (85 g) par 125 ml, cuits (85 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Prep and cook: Shell the peas just before cooking: snap off the stem end and “unzip” the pod by pulling the string. Push out the peas with your thumb. Use raw peas in salads. To cook: steam, microwave or sauté just until crisp-tender, or add to soups, stews, stir-fries, curries and pasta dishes. Goes with: Herbs, spices and ﬂavours: Black pepper, butter, cream, garlic, lemon, mint, parsley, rosemary, sage, sea salt.

Foods: Almonds, carrots, ham, lamb, mushrooms, onions, Parmesan, prosciutto, rice, scallions. Health highlights: No fat, cholesterol or sodium. Excellent source of vitamin K and folate. Good source of thiamin and magnesium. Provides vitamins A, C and B6, riboﬂavin, niacin, iron, potassium and zinc. Very high in ﬁbre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 13 g Fibre / Fibres 6 g Sugars / Sucres 5 g

4% 22 %

Protein / Protéines 5 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

6% 2%

Vitamin C / Vitamine C Iron / Fer

20 % 10 %

VEGETABLES

Snow Peas Snow peas, also called Chinese pea pods, are a type of sugar pea with a ﬂat, edible pod. First cultivated in Holland (and originally called Dutch peas), snow peas have crisp, sweet, yellow-green pods that hold very tiny green peas. Harvested while immature and still tender, snow peas are eaten raw, pod and all, and are used blanched or brieﬂy cooked.

Sugar Snap Peas Sugar snap peas are a cross between green peas and snow peas, and are entirely edible. Their plump, green pods are smooth, curved, and smaller than green pea pods. Inside are light green, bean-like peas. Sugar snap peas have a pleasing crunch and sweet ﬂavour, and are used raw, blanched or brieﬂy cooked.

Peak season: Available year-round. Buy and store: Choose snow peas with fresh pods that are shiny, ﬂat and ﬂexible but crisp. They should have tiny, barely perceptible peas inside. Avoid pods that are yellowing, withered, or have brown spots. Use as soon after purchase as possible to ensure crispness. To store, place unwashed in a perforated plastic bag and refrigerate up to 5 days.

Nutrition Facts Valeur nutritive Per 125 mL, raw (52 g) par 125 ml, crus (52 g) Calories 20 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose sugar snap peas with small pods that are bright green, ﬁrm and smooth. Avoid pods with breaks, white patches, mouldy tips or peas bulging out. Use as soon after purchase as possible to ensure crispness. To store, place unwashed in a perforated plastic bag and refrigerate up to 2 days. Prep and cook: Remove the strings on both pod seams. Starting from

Nutrition Facts Valeur nutritive Per 125 mL, raw (52 g) par 125 ml, crus (52 g) Calories 20 * DV = daily value VQ = valeur quotidienne

Prep and cook: Snip the tips from both ends with kitchen shears. Serve raw on vegetable platters. Cook only brieﬂy to retain crispness. To blanch: place in boiling salted water 30 seconds, then plunge into ice water. The pods will turn brilliant green. Add to salads or pasta dishes. For stir-fries, add during the last 3 minutes of cooking. Goes with: Herbs, spices and ﬂavours: Chiles, dry sherry,

ginger, garlic, rice vinegar, sesame, soy sauce, star anise. Foods: Bamboo shoots, bell peppers, bok choy, chicken, crab, mushrooms, onions, pork, scallions, shrimp. Health highlights: Low in calories. No fat, cholesterol or sodium. Excellent source of vitamin C. Good source of vitamin K. Provides vitamin A, thiamin, folate and iron.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

1% 4%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

6% 2%

Vitamin C / Vitamine C Iron / Fer

50 % 8%

the bottom tip, pull the string up the front seam. Then snap off the stem and pull the string down the back seam. Serve raw in salads or on a fresh vegetable platter. Or cook only brieﬂy to retain crispness. To blanch, place in boiling, salted water 2 minutes, then plunge into ice water. To cook: sauté or stir-fry 2 to 3 minutes, or steam no more than 4 minutes. Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, butter,

garlic, lemon, marjoram, mint, olive oil, salt, sesame seeds, tarragon. Foods: Almonds, bacon, cherry tomatoes, chicken, crab, halibut, onions, pork, rice, salmon, scallops. Health highlights: Low in calories. No fat, cholesterol or sodium. Excellent source of vitamin C. Good source of vitamin K. Provides vitamin A, thiamin, folate and iron.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 4 g Fibre / Fibres 1 g Sugars / Sucres 2 g

1% 4%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

6% 2%

Vitamin C / Vitamine C Iron / Fer

% DV / % VQ*

Carbohydrate / Glucides 4 g Fibre / Fibres 1 g Sugars / Sucres 2 g

50 % 8%

VEGETABLES

Peter Piper didn’t pick a peck of pickled peppers—they don’t grow that way! With the many varieties to choose from, perhaps he picked sweet peppers, like bell (perennial favourites) or cubanelles . . . or peppers packing some heat, like jalapeños or those super-hot little rascals, habaneros. Hot or not, peppers are delicious and versatile—and healthy: low in calories, sodium and fat, cholesterolfree and vitamin-rich, especially vitamin C. So add peppers to vegetable platters, salads and salsas. Or cook them in stir-fries, soups, casseroles and more. Stuff them, grill them, roast them, sprinkle them on pizza, or make jelly. Or, yes, even pickle them.

Anaheim Pepper Anaheim peppers, named for Anaheim, California, where they were developed, are also known as New Mexico chiles. These tapered green or red (sometimes called chile Colourado) peppers are 6 to 8 inches long and about 2 inches in diameter, and have medium to thick ﬂesh. A staple of Southwestern cuisine, Anaheims are mild (500 to 1,000 Scoville units), and are used raw and cooked.

Peak season: Late summer; available year-round. Buy and store: Choose ﬁrm, smooth Anaheims with no blemishes, soft spots or wrinkles. To store, wrap unwashed in a paper towel, place inside a plastic bag and refrigerate up to 14 days. Prep and cook: To cut (if desired): Using a paring knife, cut off the stem, cut the pepper lengthwise into halves or quarters, and remove the veins and seeds—the hottest parts of the pepper. Then slice

Nutrition Facts Valeur nutritive Per 125 mL chopped, raw (79 g) par 125 ml émincé, cru (79 g) Calories 30 * DV = daily value VQ = valeur quotidienne

or chop as needed. Use raw in salsas, relishes and chutneys. To use cooked, roast whole over an open ﬂame or broil until all sides are charred and blistered; let cool in a closed bag. Peel, then cut the pepper open and remove seeds. Stuff whole, or slice or chop to use in sauces, stews, casseroles and Southwestern dishes. Goes with: Herbs, spices and ﬂavours: Basil, beer, cilantro, cumin, garlic, lime, mole sauce, oregano, parsley, vinegar.

Foods: Beans, beef, Cheddar, chicken, corn, eggs, onions, pork, rice, tomatoes, tortillas. Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamin C. Good source of vitamin K. Provides vitamins A, B6 and E, thiamin, folate, iron, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 7 g Fibre / Fibres 1 g Sugars / Sucres 4 g

2% 5%

Protein / Protéines 2 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

8% 2%

Vitamin C / Vitamine C Iron / Fer

320 % 6%

VEGETABLES

Banana Pepper The banana pepper, a type of sweet pepper also known as sweet banana pepper and yellow wax pepper, is typically 2 to 5 inches long with a pointed tip, and smooth, waxy, pale yellow skin, resembling a banana. It has crisp, juicy ﬂesh, and although closely related to the much hotter Hungarian wax pepper, is quite mild (100 to 900 Scoville units). Banana peppers are used raw and cooked.

Bell Pepper Bell peppers are sweet peppers available in a number of colours: green (unripe but fully developed), red, yellow, orange and purple. These popular peppers are bell- or block-shaped, typically 3 ½ to 5 ½ inches long and 2 to 4 inches wide. They have thick, crunchy, moist ﬂesh, and a somewhat sweet, very mild ﬂavour (0 Scoville units). Bell peppers are used raw and cooked.

Cherry Pepper Cherry peppers, also known as Hungarian cherry peppers and cherry hots, are so named because they resemble cherries. These bright orange, red or green peppers are small and round, about 1 to 2 inches in diameter, sometimes tapering slightly at the bottom. They have meaty ﬂesh and a sweet, mildly hot ﬂavour (100 to 500 Scoville units). Cherry peppers are mainly used raw and pickled.

Peak season: Available year-round. Buy and store: Choose glossy, ﬁrm, smooth banana peppers with bright colour and no blemishes, soft spots or wrinkles. To store, place unwashed in a plastic bag and refrigerate up to 5 days. Prep and cook: Using a paring knife, cut off the stem, cut the pepper lengthwise into halves or quarters and remove the veins and seeds. Then slice or chop as

Nutrition Facts Valeur nutritive Per 125 mL, raw (66 g) par 125 ml, cru (66 g) Calories 20 * DV = daily value VQ = valeur quotidienne

Peak season: Summer; available year-round. Buy and store: Choose ﬁrm, smooth bell peppers that are heavy for their size and have glossy skin, green stems, and no blemishes, wrinkles, soft spots or black spots. To store, place unwashed in a plastic bag and refrigerate up to 7 days. Green bell peppers keep longer than red or yellow.

Nutrition Facts Valeur nutritive Per 125 mL chopped, red, raw (79 g) par 125 ml émincé, rouge, cru (79 g) Calories 25 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose glossy, ﬁrm, smooth peppers with no blemishes, soft spots or wrinkles. To store, place unwashed in a plastic bag and refrigerate up to 14 days. Prep and cook: Using a paring knife, cut off the top and scrape out the seeds with a small spoon. Slice or chop to use in salads, salsas and sandwiches. Or stuff whole

Nutrition Facts Valeur nutritive Exact data not available (n/a) Données exactes non disponibles (s.o.) Calories (n/a) * DV = daily value VQ = valeur quotidienne

needed. Use raw in salads, salsas and sandwiches. To cook: bake, roast, sauté or grill. Stuff whole, or slice or chop to use in soups, stews, casseroles and stir-fries. They can also be pickled. Goes with: Herbs, spices and ﬂavours: Basil, Chianti, chiles, cilantro, garlic, olive oil, oregano, parsley, wine vinegar.

Foods: Eggs, feta, onions, Parmesan, pasta, red bell peppers, sausage, shrimp, tomatoes, veal. Health highlights: Low in calories. No fat, cholesterol or sodium. Excellent source of vitamin C. Good source of vitamin B6. Provides vitamin K, folate and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 4 g Fibre / Fibres 2 g Sugars / Sucres 1 g

1% 9%

Protein / Protéines 1 g

Sodium / Sodium 10 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 0%

Vitamin C / Vitamine C Iron / Fer

90 % 2%

Prep and cook: Using a paring knife, cut the pepper in half lengthwise and remove the stem, veins and seeds. Then slice or chop as needed. Use raw in salads, salsas, gazpacho and vegetable platters. To cook: roast, sauté or grill. Stuff the halves and bake, or slice or chop to use in soups, stews, casseroles, stir-fries, omelettes and sauces, and on pizza.

Goes with: Herbs, spices and ﬂavours: Basil, chiles, cumin, garlic, lemon, Merlot, olive oil, oregano, parsley, vinegar. Foods: Anchovies, beef, chicken, corn, onions, potatoes, rice, sausage, shrimp, tomatoes. Health highlights: Low in calories. No fat, cholesterol or sodium. Excellent source of vitamin C. Good source of vitamins A and B6 and folate. Provides vitamin E and potassium. Amount / Teneur

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 5 g Fibre / Fibres 1 g Sugars / Sucres 3 g

2% 4%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

20 % 0%

Vitamin C / Vitamine C Iron / Fer

170 % 2%

as an appetizer, using the top as a “cap.” To cook: roast, sauté, grill, or add to stir-fries, casseroles and other dishes. Cherry peppers can also be pickled. Goes with: Herbs, spices and ﬂavours: Basil, beer, cilantro, garlic, lime, olive oil, oregano, parsley, saffron, vinegar.

Foods: Black olives, breadcrumbs, celery, Cheddar, crab, cream cheese, eggs, prosciutto, scallions, shrimp. Health highlights: Low in calories. No fat or cholesterol.

Amount / Teneur

% DV / % VQ*

Fat / Lipides

(n/a)

Saturated / saturés + Trans / trans

(n/a)

Cholesterol / Cholestérol

Carbohydrate / Glucides Fibre / Fibres Sugars / Sucres

% DV / % VQ* (n/a) (n/a)

Protein / Protéines

Sodium / Sodium

(n/a)

Vitamin A / Vitamine A Calcium / Calcium

(n/a) (n/a)

Vitamin C / Vitamine C Iron / Fer

(n/a) (n/a)

VEGETABLES

Cubanelle Pepper Cubanelle peppers, also called Italian frying peppers, look like 6-inch long, tapered bell peppers. Pale green to yellow, young cubanelles have thin, crisp ﬂesh and a sweet ﬂavour that’s mildly hot (100 to 1,000 Scoville units). Mature red cubanelles, which are less widely available, can be very hot. Popular in Latin and Italian cooking, cubanelles are mainly used cooked.

Fresno Pepper Fresno peppers, named for Fresno, California, and also known as chile caribe or chile cera, are cone-shaped, 2 to 3 inches long and 1 inch across the top, with thin skin and meaty flesh. Young Fresnos are green, have a fairly mild flavour, and are used raw and cooked. Mature Fresnos are bright red or orange, very hot (2,500 to 8,000 Scoville units), and are used fresh, mainly for flavouring.

Habanero Pepper The habanero, which means “from Havana,” is small but very potent. About 2 inches long and lantern-shaped with a pointy tip, young habaneros are green, and mature habaneros are orange–red (some are pinkish, white or brown) and fiercely hot (200,000 to 300,000 Scoville units)—30 to 50 times hotter than jalapeños. Complementing its fiery bite is an underlying hint of citrus. Habaneros are used as flavouring.

Peak season: Available year-round. Buy and store: Choose glossy, ﬁrm cubanelles with no blemishes, soft spots or wrinkles. To store, place unwashed in a plastic bag and refrigerate up to 14 days (green) or 2 to 3 days (red). Prep and cook: Using a paring knife, cut around the stem and remove it with most of the seeds attached. Slice the pepper in half lengthwise and scrape out the

Nutrition Facts Valeur nutritive Exact data not available (n/a) Données exactes non disponibles (s.o.) Calories (n/a) * DV = daily value VQ = valeur quotidienne

Peak season: Late fall; available year-round. Buy and store: Choose ﬁrm, smooth Fresno peppers with no blemishes, soft spots or wrinkles. To store, wrap unwashed in a paper towel, place inside a plastic bag and refrigerate up to 14 days. Prep and cook: Fresnos are used fresh. Green Fresnos are generally mild enough to be versatile. (Red Fresnos are used sparingly in salsas and other dishes as

Nutrition Facts Valeur nutritive Per 125 mL chopped, raw (79 g) par 125 ml émincé, cru (79 g) Calories 30 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose ﬁrm, smooth habaneros with no blemishes, soft spots or wrinkles. To store, wrap unwashed in a paper towel, place inside a plastic bag, and refrigerate up to 10 days. Prep and cook: Using a paring knife, cut off the top, cut the pepper in half lengthwise and remove the veins and seeds–the hottest parts of the pepper. Slice

Nutrition Facts Valeur nutritive Per 125 mL chopped, raw (79 g) par 125 ml émincé, cru (79 g) Calories 30 * DV = daily value VQ = valeur quotidienne

remaining seeds. Then slice or chop as needed. Use raw in salads and antipasto platters. To cook: roast, fry, sauté or grill. Stuff and bake, or slice or chop to use in chilis, soups, casseroles, sauces, stir-fries and frittatas, and on pizza. Goes with: Herbs, spices and ﬂavours: Basil, Cabernet, chiles, cilantro, dry vermouth, garlic, olive oil, oregano, parsley, wine vinegar.

Foods: Beef, black beans, chicken, corn, manchego, mozzarella, onions, sausage, shrimp, tomatoes. Health highlights: Low in calories. No fat or cholesterol.

Amount / Teneur

% DV / % VQ*

Fat / Lipides

(n/a)

Saturated / saturés + Trans / trans

(n/a)

Cholesterol / Cholestérol

% DV / % VQ*

Carbohydrate / Glucides Fibre / Fibres Sugars / Sucres

(n/a) (n/a)

Protein / Protéines

Sodium / Sodium

(n/a)

Vitamin A / Vitamine A Calcium / Calcium

(n/a) (n/a)

Vitamin C / Vitamine C Iron / Fer

(n/a) (n/a)

ﬂavouring.) Using a paring knife, cut off the stem, cut the pepper in half lengthwise, and remove the veins and seeds–the hottest parts of the pepper. Then slice or chop as needed. Use raw in salsas, guacamole and other dips, ceviche and other fresh dishes. To cook: bake, roast, sauté or grill. Stuff whole as an appetizer or side dish, or slice or chop to use in soups, chilis, casseroles and Southwestern dishes. Fresnos can also be pickled.

Goes with: Herbs, spices and ﬂavours: Allspice, basil, beer, cilantro, cumin, garlic, lime, oregano, sour cream, vinegar. Foods: Beef, Cheddar, chicken, corn, malanga, onions, plantains, pork, tomatoes, yuca. Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamin C. Good source of vitamin K. Provides vitamins A, B6 and E, thiamin, folate, iron, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 7 g Fibre / Fibres 1 g Sugars / Sucres 4 g

2% 5%

Protein / Protéines 2 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

8% 2%

Vitamin C / Vitamine C Iron / Fer

320 % 6%

and chop as needed. Use sparingly in salsas, chutneys, sauces and marinades. Habaneros can also be pickled. Popular in Caribbean cuisine, green and red habaneros are used in bottled hot sauces. Goes with: Herbs, spices and ﬂavours: Allspice, beer, cilantro, cumin, garlic, jerk seasoning, lime, orange, sugar, vinegar.

Foods: Black beans, beef, chicken, cod, kale, mangoes, onions, papayas, pork, tomatoes. Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamin C. Good source of vitamin K. Provides vitamins A, B6 and E, thiamin, folate, iron, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 7 g Fibre / Fibres 1 g Sugars / Sucres 4 g

2% 5%

Protein / Protéines 2 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

8% 2%

Vitamin C / Vitamine C Iron / Fer

320 % 6%

VEGETABLES

Hungarian Wax Pepper Hungarian wax peppers, a chile pepper, are typically 4 to 6 inches long with a pointed tip, and have translucent pale yellow skin and ﬁrm ﬂesh. Although closely related to the milder banana pepper (and sometimes mislabelled as such), Hungarian wax peppers are medium hot (3,500 to 8,000 Scoville units) and mildly sweet. They’re used raw, cooked and pickled.

Jalapeño/Chipotle Pepper The jalapeño, native to Mexico and the most common hot pepper, is about 2 inches long with a rounded tip, smooth, glossy skin and meaty flesh. Green jalapeños are hot to very hot (2,500 to 9,000 Scoville units). Milder red jalapeños are sometimes available. Dried, smoked jalapeños are known as chipotles. A staple in Southwestern and Mexican cooking, fresh jalapeños are used raw and cooked.

Korean Pepper Korean peppers are long, thin, curved chiles with glossy bright green or red skin. Typically 3 to 5 inches long, 2/3 -inch in diameter and tapering to a point, they can range from mild to fairly hot (500 to 2,500 Scoville units), and are somewhat milder than jalapeños. A key ingredient in kimchee, the traditional Korean pickled-vegetable dish, Korean peppers are used raw, cooked and pickled.

Peak season: Available year-round. Buy and store: Choose ﬁrm, smooth Hungarian wax peppers with no blemishes, soft spots or wrinkles. To store, wrap unwashed in a paper towel, place in a plastic bag and refrigerate up to 14 days. Prep and cook: Using a paring knife, cut off the stem, cut the pepper lengthwise in halves or quarters, and remove the veins and seeds–the hottest parts of the pepper. Then slice or chop as

Nutrition Facts Valeur nutritive Per 2 peppers, raw (148 g) par 2 piments crus (148 g) Calories 45 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose ﬁrm, smooth jalapeños with no blemishes, soft spots or wrinkles. To store, wrap unwashed in a paper towel, place inside a plastic bag and refrigerate up to 10 days. Prep and cook: Using a paring knife, cut off the stem, cut the jalapeño lengthwise in half, and remove the veins and seeds–the hottest parts of the pepper. Then slice or chop as needed. Use in

Nutrition Facts Valeur nutritive Per 125 mL slices, raw (48 g) par 125 ml de tranches, cru (48 g) Calories 15 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose ﬁrm, smooth Korean peppers with no blemishes, soft spots or wrinkles. To store, wrap unwashed in a paper towel, place in a plastic bag and refrigerate up to 14 days. Prep and cook: Using a paring knife, cut off the stem, cut the pepper lengthwise in halves or quarters, and remove the veins and seeds–the hottest parts of

Nutrition Facts Valeur nutritive Per 125 mL chopped, raw (79 g) par 125 ml émincé, cru (79 g) Calories 30 * DV = daily value VQ = valeur quotidienne

needed. Use raw in salads, salsas and marinades. To cook: bake, roast, sauté or grill. Stuff whole, or slice or chop to use in soups, stews, casseroles, sauces and stir-fries. They can also be pickled. Goes with: Herbs, spices and ﬂavours: Cider vinegar, cilantro, cream, dill, garlic, lime, olive oil, oregano, saffron, sour cream. Foods: Beans, beef, chicken, corn, onions, pork, queso blanco, scallions, seafood, tomatoes.

Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamins A, B6, C, E and folate. Provides vitamin K, thiamin, riboﬂavin, niacin, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 9 g Fibre / Fibres 2 g Sugars / Sucres 6 g

3% 8%

Protein / Protéines 1 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

40 % 0%

Vitamin C / Vitamine C Iron / Fer

310 % 4%

salsas, dips, sauces, soups, and Southwestern and Mexican dishes. Chipotles are used as a ﬂavouring, and can be ground, made into a paste, or pickled in adobo sauce. Goes with: Herbs, spices and ﬂavours: Cilantro, cumin, garlic, lime, mayonnaise, olive oil, orange, oregano, Rioja, vinegar. Foods: Beans, beef, Cheddar, chicken, corn, onions, pork, rice, squash, tomatoes.

Health highlights: Low in calories. No fat, cholesterol or sodium. Good source of vitamins B6 and C. Provides vitamin K, thiamin and folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 3 g Fibre / Fibres 1 g Sugars / Sucres 2 g

1% 5%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

4% 0%

Vitamin C / Vitamine C Iron / Fer

35 % 2%

the pepper. Then slice or chop as needed. Use raw in salsas, relishes, chutneys, marinades and salads. To cook: roast, sauté or grill, or use in soups, stews, casseroles, sauces and stir-fries. Korean peppers are also used in pickled condiments, or made into a paste (gochujang) or powder (gochugaru). Goes with: Herbs, spices and ﬂavours: Beer, cilantro, garlic, ginger, lime, sesame, sour cream, soy sauce, vinegar.

Foods: Beef, cucumbers, napa cabbage, onions, pork, radishes, scallions, shrimp, tuna. Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamin C. Good source of vitamin K. Provides vitamins A, B6 and E, thiamin, folate, iron, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 7 g Fibre / Fibres 1 g Sugars / Sucres 4 g

2% 5%

Protein / Protéines 2 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

8% 2%

Vitamin C / Vitamine C Iron / Fer

320 % 6%

VEGETABLES

Pasilla/Chilaca Pepper Chilaca peppers are 6 to 9 inches long, 1 inch wide, and curved and furrowed. They have dark green to deep chocolate brown skin and mild heat (1,000 to 2,000 Scoville units). When dried, the skin becomes blackish-brown, and they’re known as pasilla (pah- see-yah) peppers or chile negro. (Poblano peppers are often mislabelled as pasillas.) Popular in Mexican cooking, chilacas are used cooked.

Poblano/Ancho Pepper Poblano peppers are dark green, 4 to 6 inches long and 3 inches wide, and shaped like a heart. Sometimes mislabelled as pasillas, poblanos are fleshy, flavourful and mildly hot (1,000 to 1,500 Scoville units). Dried mature red poblanos are called ancho chiles and have a sweet, earthy flavour. Smoked and dried, they’re called mulatos. All three are key ingredients in Mexican cooking. Fresh poblanos are mainly used roasted.

Scotch Bonnet Pepper The fiery Scotch bonnet, closely related to the habanero, looks like a tiny, slightly flattened, pale green, yellow or orange bell pepper with deep furrows. About 1 ½ to 2 inches long, it has a smoky, fruity flavour, and is intensely hot (150,000 to 325,000 Scoville units). Common in Caribbean cooking and essential to Jamaican jerk sauce, Scotch bonnets are used raw and cooked.

Peak season: Year-round (chilacas not widely available). Buy and store: Choose ﬁrm, fresh chilacas with no blemishes, soft spots or wrinkles. To store, wrap unwashed in a paper towel, place in a plastic bag and refrigerate up to 14 days. Prep and cook: Using a paring knife, cut off the stem, cut the pepper lengthwise in half and remove the veins and seeds—

Nutrition Facts Valeur nutritive Exact data not available (n/a) Données exactes non disponibles (s.o.) Calories (n/a) * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose ﬁrm, smooth poblanos with no blemishes, soft spots or wrinkles. To store, wrap unwashed in a paper towel, place in a plastic bag and refrigerate up to 14 days. Prep and cook: Fresh poblanos are not eaten raw, and are usually roasted. Roast whole peppers until charred. Peel, then make a lengthwise slit and remove the

Nutrition Facts Valeur nutritive Exact data not available (n/a) Données exactes non disponibles (s.o.) Calories (n/a) * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose ﬁrm, smooth Scotch bonnets with no blemishes, soft spots or wrinkles. To store, wrap unwashed in a paper towel, place in a plastic bag and refrigerate up to 10 days. Prep and cook: Using a paring knife, cut off the stem, cut the pepper lengthwise in halves or quarters, and remove the veins

Nutrition Facts Valeur nutritive Per 125 mL chopped, raw (79 g) par 125 ml émincé, cru (79 g) Calories 30 * DV = daily value VQ = valeur quotidienne

the hottest parts of the pepper. Or roast whole, then peel and seed to use in sauces, soups, stews, casseroles, and Southwestern dishes such as tamales. Pasillas are a key ingredient in sauces such as mole and adobo. Goes with: Herbs, spices and ﬂavours: Beer, cinnamon, cloves, cream, cumin, garlic, lime, oregano, peppercorns, sesame seeds.

Foods: Almonds, black beans, chicken, onions, plantains, pork, pumpkin seeds, raisins, tomatillos, tomatoes. Health highlights: Low in calories. No fat or cholesterol.

Amount / Teneur

% DV / % VQ*

Fat / Lipides

(n/a)

Saturated / saturés + Trans / trans

(n/a)

Cholesterol / Cholestérol

% DV / % VQ*

Carbohydrate / Glucides Fibre / Fibres Sugars / Sucres

(n/a) (n/a)

Protein / Protéines

Sodium / Sodium

(n/a)

Vitamin A / Vitamine A Calcium / Calcium

(n/a) (n/a)

Vitamin C / Vitamine C Iron / Fer

(n/a) (n/a)

seeds. Stuff whole for chile rellenos, or slice or chop to use in Mexican dishes including sauces, soups, stews, sautés and casseroles. Use ancho and mulato chiles as ﬂavouring in sauces such as mole. Goes with: Herbs, spices and ﬂavours: Cinnamon, cloves, cream, cumin, garlic, lime, oregano, peppercorns, Rioja, sesame.

Foods: Beef, black beans, chicken, onions, plantains, pork, pumpkin seeds, raisins, tomatillos, tomatoes. Health highlights: Low in calories. No fat or cholesterol.

Amount / Teneur

% DV / % VQ*

Fat / Lipides

(n/a)

Saturated / saturés + Trans / trans

(n/a)

Cholesterol / Cholestérol

% DV / % VQ*

Carbohydrate / Glucides Fibre / Fibres Sugars / Sucres

(n/a) (n/a)

Protein / Protéines

Sodium / Sodium

(n/a)

Vitamin A / Vitamine A Calcium / Calcium

(n/a) (n/a)

Vitamin C / Vitamine C Iron / Fer

(n/a) (n/a)

and seeds–the hottest parts of the pepper. Then chop or mince as needed. Use raw sparingly in salsas, dips, marinades and sauces. Use cooked in dishes such as soups, stews, casseroles and curries. Goes with: Herbs, spices and ﬂavours: Allspice, cilantro, cinnamon, coconut, garlic, ginger, lime, nutmeg, turmeric, vinegar. Foods: Beef, bell peppers, chicken, cod, corn, greens, onions, pork, scallions, shrimp.

Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamin C. Good source of vitamin K. Provides vitamins A, B6 and E, thiamin, folate, iron, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 7 g Fibre / Fibres 1 g Sugars / Sucres 4 g

2% 5%

Protein / Protéines 2 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

8% 2%

Vitamin C / Vitamine C Iron / Fer

320 % 6%

VEGETABLES

Serrano Pepper The spicy serrano, 1 to 2 inches long, ½-inch wide and pointed, has smooth green skin that ripens to red, brown, yellow or orange. The crisp, meaty flesh has a flavour that’s clean, fresh and very hot (15,000 to 30,000 Scoville units)—about three to five times hotter than jalapeños. Dried serranos are called chile seco. Fresh serranos are used raw, cooked and pickled.

Thai Pepper The Thai pepper, also called Thai dragon, is small, slender and very hot. About 2 to 3 inches long, less than ½-inch wide and pointy, it has green to red skin, thin ﬂesh, and searing heat (50,000 to 100,000 Scoville units). Dried Thai peppers are called bird chiles. A common ingredient in Southeast Asian dishes, fresh Thai peppers are used raw and cooked.

Peak season: Available year-round. Buy and store: Choose ﬁrm, smooth serranos with no blemishes, soft spots or wrinkles. To store, wrap unwashed in a paper towel, place in a plastic bag and refrigerate up to 10 days. Prep and cook: Using a paring knife, cut off the stem, mince the ﬂesh and use the pepper, seeds and all. Or cut the pepper in half lengthwise and remove veins and seeds–the hottest parts of the

Nutrition Facts Valeur nutritive Per 125 mL chopped, raw (55 g) par 125 ml émincé, cru (55 g) Calories 20 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose ﬁrm, smooth Thai peppers with no blemishes, soft spots or wrinkles. To store, wrap in a paper towel or place in a paper bag and refrigerate up to 10 days. Prep and cook: Using a paring knife, cut off the stem, then mince the ﬂesh and use the pepper, seeds and all. Or cut the pepper lengthwise and remove the veins and seeds—the hottest parts of

Nutrition Facts Valeur nutritive Per 125 mL chopped, raw (79 g) par 125 ml émincé, cru (79 g) Calories 30 * DV = daily value VQ = valeur quotidienne

pepper. Use sparingly in salsas, guacamole, dips, sauces and marinades. Or add to chilis, stews, stir-fries, cornbread, and Mexican and Asian dishes. Fresh serranos can also be pickled. Dried serranos are used in sauces. Goes with: Herbs, spices and ﬂavours: Anise, beer, cilantro, cumin, garlic, lime, mint, sesame, soy sauce, vinegar.

Foods: Avocados, beans, beef, bell peppers, Cheddar, corn, onions, queso blanco, tomatillos, tomatoes. Health highlights: Low in calories and sodium. No fat or cholesterol. Good source of vitamins B6 and C. Provides vitamin K, folate and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

1% 8%

Protein / Protéines 1 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

4% 0%

Vitamin C / Vitamine C Iron / Fer

40 % 4%

the pepper—then slice or chop as needed. Add sparingly to Southeast Asian sauces, soups, curries and noodle dishes. Use whole peppers as a garnish. Use dried Thai peppers as a flavouring. Goes with: Herbs, spices and flavours: Basil, cilantro, coconut, galangal, garlic, ginger, lemongrass, lime, soy sauce, turmeric. Foods: Beef, chicken, crab, cucumbers, fish, mushrooms, onions, peanuts, scallions, shrimp.

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 7 g Fibre / Fibres 1 g Sugars / Sucres 4 g

2% 5%

Protein / Protéines 2 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

8% 2%

Vitamin C / Vitamine C Iron / Fer

% DV / % VQ*

Carbohydrate / Glucides 4 g Fibre / Fibres 2 g Sugars / Sucres 2 g

320 % 6%

VEGETABLES

“Spuds.” “Taters.” Makes potatoes sound “all-American”! And in a way, they are: the Incas first cultivated them in South America 2,000 years ago. But those early potatoes didn’t taste good. They do now! “Waxy” potatoes, like reds, keep their flavour and shape in salads and in cooking. “Starchy” potatoes, like russets (North America’s favourite) are fluffier—ideal for baking, mashing and fries. And sweet potatoes? Sweet! And potatoes are good for you: fat- , cholesterol- and sodiumfree, with vitamins (like B6 and C) and minerals. Keep the skin on for more fibre. The potato: packed with nutrition no matter how you slice it— or what you call it.

Boniato Potato The boniato, also known as Cuban sweet potato, batata or camote, is a tropical sweet potato that’s knobby and irregularly shaped, can be 12 inches long, and has patchy pink to burgundy-coloured skin. The cream-coloured flesh has a dry, fluffy texture and chestnut-like flavour that isn’t as sweet as orange-fleshed sweet potatoes. Popular in Latin American and Caribbean cooking, boniatos are used cooked.

Peak season: Available year-round. Buy and store: Choose ﬁrm, hard boniatos that are free of mould, soft spots, cracks and wrinkles. Store in a dry, well-ventilated place at room temperature up to 3 days. Refrigeration is not recommended: it converts the starch to sugar, changing the ﬂavour and causing discolouration when cooked. Do not store with onions (they speed each other’s decay).

Nutrition Facts Valeur nutritive Exact data not available (n/a) Données exactes non disponibles (s.o.) Calories (n/a) * DV = daily value VQ = valeur quotidienne

Prep and cook: Scrub with a vegetable brush under cool running water. Peel if desired, then slice or dice as needed, placing cut pieces in a bowl of cold water to prevent discolouration. While cooking, keep raw pieces covered with water to avoid grey or blue splotches. Boniatos can be baked, roasted, fried, or boiled or steamed and mashed. Serve immediately (cooked boniato does not keep well). Or purée to use in muffins, ﬂans, custards, puddings and pies.

Goes with: Herbs, spices and ﬂavours: Allspice, brown sugar, cilantro, cinnamon, coconut, garlic, honey, nutmeg, rum, vanilla. Foods: Apples, bacon, chicken, onions, oranges, pecans, pineapple, plantains, pork, raisins. Health highlights: Low in fat and cholesterol.

Amount / Teneur

% DV / % VQ*

Fat / Lipides

(n/a)

Saturated / saturés + Trans / trans

(n/a)

Cholesterol / Cholestérol

Carbohydrate / Glucides Fibre / Fibres Sugars / Sucres

% DV / % VQ* (n/a) (n/a)

Protein / Protéines

Sodium / Sodium

(n/a)

Vitamin A / Vitamine A Calcium / Calcium

(n/a) (n/a)

Vitamin C / Vitamine C Iron / Fer

(n/a) (n/a)

VEGETABLES

Fingerling Potato Fingerling potatoes are small, slender potatoes about 1½ to 5 inches long, resembling thick fingers. Often heirloom varieties, fingerlings are fully mature. They typically have thin skin ranging from light tan to deep purple, and creamy, slightly waxy flesh. Their flavour ranges from rich and buttery to sweet and nutty. Popular varieties include yellow-fleshed Russian Banana, Purple Peruvian and red-skinned Ruby Crescent.

Red Potato Red potatoes are a medium-size waxy potato with a thin, rosy-red skin and white to pink flesh. Mature red potatoes are also known as round red or red bliss potatoes; small, immature ones are called new potatoes or creamers. Cooked, the flesh is creamy and moist, with a rich, earthy flavour. Red potatoes are called “boiling potatoes” because they hold their shape when cooked.

Russet Potato The russet potato, the most popular potato in the US, is long and oval, with rough, brown skin and fluffy, white flesh. Two common varieties of this high-starch potato are Russet Burbank and Russet Norkotah. Russets grown in Idaho are Idaho® Potatoes. Cooked, the flesh is soft and tender, and has a mild, starchy flavour. Russets are excellent baking potatoes.

100

Peak season: Available year-round. Buy and store: Choose firm, clean, unblemished fingerlings. Avoid any that are shrivelled, green-tinged or sprouting. Store unwashed in a dark, well-ventilated, cool place, ideally between 45˚F and 55˚F, up to 14 days. Refrigeration is not recommended: it converts the starch to sugar, changing the flavour and causing discolouration when cooked. Do not store with onions (they speed each other’s decay).

Nutrition Facts Valeur nutritive Per 125 mL, boiled (82 g) par 125 ml, bouillie (82 g) Calories 70 * DV = daily value VQ = valeur quotidienne

Peak season: Late summer–early fall; available year-round. Buy and store: Choose red potatoes that are clean, ﬁrm, smooth and dry, and few eyes. Avoid those with cracks, soft spots, wrinkled skin, a green tinge, or sprouting. Store unwashed in a dark, well-ventilated, cool place, ideally between 45˚F and 55˚F, 3 to 5 weeks. Refrigeration is not recommended: it converts the starch to sugar, changing the ﬂavour and causing discolouration when

Nutrition Facts Valeur nutritive Per 1 medium, baked (173 g) par pomme de terre de taille moyenne, cuite (173 g) Calories 150 * DV = daily value VQ = valeur quotidienne

Peak season: September–October; available year-round. Buy and store: Choose russet potatoes that are clean, ﬁrm, smooth and dry. Avoid those with cracks, soft spots, wrinkled skin, or a green tinge, or sprouting. Store unwashed in a dark, well-ventilated, cool place, ideally between 45˚F and 55˚F. Use within 3 to 5 weeks. Refrigeration is not recommended: it converts the starch to sugar, changing the ﬂavour and causing discolouration when

Nutrition Facts Valeur nutritive Per 1 medium, baked (173 g) par pomme de terre de taille moyenne, cuite (173 g) Calories 170 * DV = daily value VQ = valeur quotidienne

Prep and cook: Scrub lightly with a vegetable brush under cool running water. Do not peel. To cook whole: boil, bake, braise or roast. Or cut in half lengthwise and sauté, roast or grill. Fingerlings cook more quickly than most other potatoes. Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, butter, chives, cream, dill, garlic, olive oil, rosemary, thyme.

Foods: Beef, Gruyère, leeks, mushrooms, olives, onions, Parmesan, pork, shallots, watercress. Health highlights: No fat, cholesterol or sodium. Good source of vitamin B6. Provides vitamin C, thiamin, niacin, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 17 g Fibre / Fibres 1 g Sugars / Sucres 1 g

6% 5%

Protein / Protéines 2 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

20 % 2%

cooked. Do not store with onions (they speed each other’s decay). Prep and cook: Scrub with a vegetable brush under cool running water. Using a paring knife, cut out any eyes that are sprouting. Red potatoes are typically cooked unpeeled. Cook whole, or slice or chop as needed, placing cut pieces in a bowl of cold water to prevent discolouration. To cook: bake, boil, steam, roast, fry or grill. Use as mashed potatoes or in dishes such as potato salad and scalloped potatoes.

Goes with: Herbs, spices and ﬂavours: Butter, capers, cream, dill, garlic, mayonnaise, olive oil, parsley, rosemary, vinegar. Foods: Artichokes, chard, chicken, cod, fennel, green beans, mushrooms, onions, pancetta, tuna. Health highlights: Unpeeled: Low in sodium. No fat or cholesterol. Excellent source of potassium. Good source of vitamins B6 and C, folate, niacin and magnesium. Provides vitamin K, thiamin, riboﬂavin, iron and zinc. Amount / Teneur

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 34 g Fibre / Fibres 3 g Sugars / Sucres 2 g

11 % 12 %

Protein / Protéines 4 g

Sodium / Sodium 20 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

35 % 8%

cooked. Do not store with onions (they speed each other’s decay). Prep and cook: Scrub with a vegetable brush under cool running water. Using a paring knife, cut out any eyes that are sprouting, and any green-tinged areas. Russets are typically baked unpeeled. Cook whole, or peel and slice or chop as needed, placing cut pieces in a bowl of cold water to prevent discolouration. To cook: bake, boil or fry. Russets are excellent as mashed potatoes and French fries.

Goes with: Herbs, spices and flavours: Black pepper, butter, chives, cream, garlic, hot sauce, paprika, salt, sour cream. Foods: Asiago, bacon, beef, Cheddar, cod, greens, ham, mushrooms, onions, smoked salmon. Health highlights: Unpeeled: Low in sodium. No fat or cholesterol. Excellent source of potassium and vitamin B6. Good source of vitamin C, folate, niacin, iron and magnesium. Provides thiamin, riboflavin and zinc. High in fibre. Amount / Teneur

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 37 g Fibre / Fibres 4 g Sugars / Sucres 2 g

12 % 16 %

Protein / Protéines 5 g

Sodium / Sodium 25 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

35 % 15 %

VEGETABLES

Sweet Potato Sweet potatoes are rounded tubers with pointy ends. They are often mistakenly called yams in the US, but are unrelated. Two types of sweet potato are available. One has dark orange skin and bright orange ﬂesh that’s sweet, rich and moist when cooked. The other has light yellow skin and pale yellow ﬂesh that’s dry (like a baking potato) and not as sweet.

White Potato White potatoes, also called Irish potatoes (although ﬁrst cultivated by the Incas), are short and round (round whites) or long and oval, and have smooth, thin, tan skin and white ﬂesh. These all-purpose potatoes have medium starch (more starch than red potatoes and less than russets) and creamy texture, and hold their shape when cooked. Small, immature white potatoes are called new potatoes or creamers.

Yukon Gold Potato Yukon Golds, one of the most popular varieties of yellow-fleshed potato, are medium-sized, oval or round, and slightly flat. They have thin, light gold skin and dense, waxy, light yellow to golden flesh. Cooked, these all-purpose potatoes have a creamy texture and a rich, buttery flavour, making them an excellent choice for baked or mashed potatoes.

Peak season: August–October; available year-round. Buy and store: Choose ﬁrm, smooth-skinned, small to medium sweet potatoes. Avoid those with cracks, soft spots, wrinkles, sprouts or decay. Store unwashed in a dark, dry, cool place, about 55˚F to 60˚F, 3 to 5 weeks. Or store at room temperature up to 7 days. Refrigeration is not recommended: it causes the potatoes to develop a hard core and an “off” ﬂavour.

Nutrition Facts Valeur nutritive Per 1 medium, baked (114 g) par patate de taille moyenne, cuite (114 g) Calories 100 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose white potatoes that are clean, ﬁrm, smooth and dry. Avoid those with cracks, wrinkled skin, a green tinge or sprouting. Store unwashed in a dark, well-ventilated, cool place, ideally between 45˚F and 55˚F, 3 to 5 weeks. Refrigeration is not recommended: it converts the starch to sugar, changing the ﬂavour and causing discolouration when cooked. Do not store with onions (they speed each other’s decay).

Nutrition Facts Valeur nutritive Per 1 medium, baked (173 g) par pomme de terre de taille moyenne, cuite (173 g) Calories 160 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose Yukon Golds that are clean, ﬁrm, smooth and dry. Avoid those with cracks, wrinkled skin, a green tinge or sprouting. Store unwashed in a dark, well-ventilated, cool place, ideally between 45˚F and 55˚F, 3 to 5 weeks. Refrigeration is not recommended: it converts the starch to sugar, changing the ﬂavour and causing discolouration

Nutrition Facts Valeur nutritive Per 1 medium, boiled (136 g) par pomme de terre de taille moyenne, bouillie (136 g) Calories 120 * DV = daily value VQ = valeur quotidienne

Prep and cook: Scrub with a vegetable brush under cool running water. To cook whole: bake or roast unpeeled; peel after baking, if desired: the skin will come off more easily. Before baking or roasting whole, prick with a fork in several places. Or peel and dice before steaming or boiling. Or peel and cut into slices or wedges and fry, sauté or bake. Purée cooked sweet potato to use in pies, puddings and baked goods. Pale sweet potatoes can substitute for white potatoes in many dishes.

Goes with: Herbs, spices and flavours: Brown sugar, butter, cinnamon, cream, dry sherry, ginger, maple syrup, nutmeg, rum, vanilla. Foods: Apples, bacon, cod, cranberries, ham, oranges, pecans, pineapple, raisins, turkey. Health highlights: Low in sodium. No fat or cholesterol. Excellent source of vitamin A. Good source of vitamins B6 and C and potassium. Provides vitamin E, thiamin, riboflavin, niacin, iron and magnesium. High in fibre. Amount / Teneur

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 24 g Fibre / Fibres 4 g Sugars / Sucres 7 g

8% 15 %

Protein / Protéines 2 g

Sodium / Sodium 40 mg

Vitamin A / Vitamine A Calcium / Calcium

220 % 4%

Vitamin C / Vitamine C Iron / Fer

35 % 6%

Prep and cook: Scrub lightly with a vegetable brush under cool running water. Using a paring knife, cut out any eyes that are sprouting. Cook peeled or unpeeled. Cook whole, or slice as needed, placing cut pieces in a bowl of cold water to prevent discolouration. To cook: boil, steam, microwave, bake, roast, sauté, fry, or grill. White potatoes can be used in most recipes, and are a good choice for mashed potatoes and potato salad. Goes with: Herbs, spices and

flavours: Butter, chives, dill, garlic, horseradish, mayonnaise, mustard, olive oil, parsley, sour cream, vinegar. Foods: Bacon, bell peppers, cabbage, Cheddar, corned beef, green beans, onions, Parmesan, seafood, spinach. Health highlights: Low in sodium. No fat or cholesterol. Excellent source of vitamin B6 and potassium. Good source of vitamin C, niacin, folate, iron and magnesium. Provides thiamin, riboflavin and zinc. High in fibre. Amount / Teneur

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 37 g Fibre / Fibres 4 g Sugars / Sucres 2 g

12 % 15 %

Protein / Protéines 4 g

Sodium / Sodium 15 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

30 % 15 %

when cooked. Do not store with onions (they speed each other’s decay). Prep and cook: Scrub lightly with a vegetable brush under cool running water. Cut out any sprouting. Cook peeled or unpeeled. Cook whole, or slice as needed, placing cut pieces in a bowl of cold water to prevent discolouration. To cook: boil, steam, bake, roast, or fry. (Do not overcook: they may fall apart.)

Goes with: Herbs, spices and ﬂavours: Butter, chives, dill, garlic, horseradish, marjoram, parsley, pepper, rosemary, sour cream. Foods: Bacon, beef, carrots, Cheddar, chicken, green beans, kale, onions, parsnips, seafood. Health highlights: Low in sodium. No fat or cholesterol. Excellent source of vitamin B6. Good source of vitamin C and potassium. Provides thiamin, niacin, folate and magnesium. Amount / Teneur

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 27 g Fibre / Fibres 2 g Sugars / Sucres 1 g

9% 8%

Protein / Protéines 3 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

30 % 4%

101

VEGETABLES

Pumpkin, Sugar Sugar (or pie) pumpkins, members of the squash family, are round or oblong, with hard, thick, inedible skin in varying shades of orange, depending on the variety. Smaller and sweeter than those used for jack-o’-lanterns, sugar pumpkins weigh 3 to 5 pounds, and have sweet, tender orange ﬂesh and edible seeds. White and mini pumpkins are also available. Pumpkins are used cooked, most notably in pie.

Radicchio Radicchio looks like red cabbage but belongs to the chicory family. Native to Italy, radicchio has firm, fibrous, winered leaves and a distinctive, mildly bitter flavour. The most common variety, radicchio rosso di Chioggia, is a compact head of deep red leaves with white ribs. Other varieties have a loose or elongated head, or a cluster of narrow leaves. Radicchio is used raw and cooked.

Radish, Black Black radishes look something like black turnips: round or bulb-shaped, 2 to 6 inches long, with rough skin that’s dull charcoal to dark brown. The white ﬂesh is crunchy and dry, with a very pungent, peppery ﬂavour. Often used in Russian and Polish cooking, black radishes are notable for their long shelf life, and are used raw and cooked.

102

Peak season: September–October. Buy and store: Choose pumpkins with a smooth, dry, dull rind. Avoid those with a glossy rind, cracks or bruises. Do not refrigerate. Store in a cool, dry place up to 3 months. To store cut pieces, wrap in plastic wrap and refrigerate up to 5 days. Prep and cook: Scrub the rind well. Cut the pumpkin in half. Using a spoon, scrape out the seeds and strings. (Save the seeds to toast

Nutrition Facts Valeur nutritive Per 125 mL cooked, mashed (129 g) par 125 ml cuite, en purée (129 g) Calories 25 * DV = daily value VQ = valeur quotidienne

Peak season: Winter–early spring; available year-round. Buy and store: Choose radicchio with crisp, brightly coloured leaves. Avoid any with leaves that are brown, limp, dry or torn. To store, place unwashed in a plastic bag and refrigerate in the coldest part of the refrigerator up to 3 days. Prep and cook: Using a sharp knife, trim the stem, remove the core and separate the leaves. Rinse well: place in a sink of cold water,

Nutrition Facts Valeur nutritive Per ½ cup, raw (21 g) par demi-tasse, cru (21 g) Calories 0 * DV = daily value VQ = valeur quotidienne

Peak season: Winter–early spring; available year-round. Buy and store: Choose ﬁrm, solid, well-coloured radishes that are heavy for their size and free of cracks. To store, remove and discard the green tops (radishes don’t keep well with the tops attached), then place the radishes, unwashed, in a perforated plastic bag, and refrigerate. If kept dry, black radishes can be stored for months.

Nutrition Facts Valeur nutritive Exact data not available (n/a) Données exactes non disponibles (s.o.) Calories (n/a) * DV = daily value VQ = valeur quotidienne

or to use in recipes.) Remove the rind before or after cooking. To cook: bake, roast, simmer, steam or microwave. Then mash, dice or purée to use in soups, stews, breads, pies and puddings. Or use as a substitute for winter squash in many recipes. Goes with: Herbs, spices and ﬂavours: Allspice, brown sugar, butter, chiles, cinnamon, ginger, maple syrup, orange, rosemary, sage.

Foods: Apples, bacon, cranberries, mushrooms, onions, pecans, pork, raisins, sausage, turkey. Health highlights: Low in calories. No fat, cholesterol or sodium. Excellent source of vitamin A. Provides vitamins C and E, riboﬂavin, folate and iron.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 6 g Fibre / Fibres 1 g Sugars / Sucres 1 g

2% 6%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

45 % 2%

Vitamin C / Vitamine C Iron / Fer

10 % 6%

swish them gently, then pat with paper towels or spin dry. Cut or tear the leaves and add to salads. Or use the outer leaves whole to hold foods such as chicken or shrimp salad as an appetizer. To cook: grill, broil, roast or sauté, or add to risotto at the end of cooking. Radicchio’s colour turns a deep reddish-brown when cooked. Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, basil, garlic, lemon, Merlot, mint, olive oil, oregano, sea salt.

Foods: Anchovies, fennel, Gorgonzola, lettuce, oranges, pears, prosciutto, red onions, tomatoes, walnuts. Health highlights: Low in calories. No fat, cholesterol or sodium. Excellent source of vitamin K. Provides folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 1 g Fibre / Fibres 0 g Sugars / Sucres 0 g

0% 0%

Protein / Protéines 0.3 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

2% 0%

Prep and cook: Trim off the stem end and tip. Because most of the heat is in the skin, peel before using fresh, if desired. Slice thinly or grate the radish to use in salads and slaws. To cook: sauté, braise, stir-fry or cream. Black radishes can substitute for turnips in many recipes. Goes with: Herbs, spices and ﬂavours: Basil, butter, chervil, chives, cream, dry sherry, mint, parsley, sea salt, vinaigrette.

Foods: Apples, brown bread, cucumbers, escarole, halibut, lettuce, oranges, scallops, shrimp, smoked salmon. Health highlights: Low in calories. No fat or cholesterol.

Amount / Teneur

% DV / % VQ*

Fat / Lipides

(n/a)

Saturated / saturés + Trans / trans

(n/a)

Cholesterol / Cholestérol

Carbohydrate / Glucides Fibre / Fibres Sugars / Sucres

% DV / % VQ* (n/a) (n/a)

Protein / Protéines

Sodium / Sodium

(n/a)

Vitamin A / Vitamine A Calcium / Calcium

(n/a) (n/a)

Vitamin C / Vitamine C Iron / Fer

(n/a) (n/a)

VEGETABLES

Radish, Red Red radishes, known as red globe radishes, are the most common variety in the US. These small root vegetables, also called “button” radishes, are round or oval, 1 to 4 inches in diameter (most are closer to 1 inch), with smooth, bright red skin, crisp white ﬂesh, and a ﬂavour ranging from mild to peppery. Radishes are mainly used raw. The greens can be cooked.

Radish, White White radishes can be round or carrotshaped with a creamy white skin, crisp white ﬂesh, and ﬂavour that ranges from mild to pungent. White globes are round and spicy. White icicles are narrow, tapered, up to 6 inches long, and mild. California mammoth whites are oblong, up to 8 inches long, and slightly pungent. White radishes are used raw and cooked.

Rapini/Broccoli Raab Rapini, often called broccoli rabe or raab, is a bitter green that has small, broccoli-like florets on long, thin, smooth stems with long, crisp, spiky leaves. True rapini has fewer florets than broccoli rabe. Popular in Italian and Chinese cuisine, rapini is an intense green, and has a strong, bitter flavour similar to mustard greens that combines well with blander foods. Rapini is used cooked.

Peak season: Available year-round. Buy and store: Radishes are sold in bunches with roots and green tops attached, or in plastic bags without the green tops. Choose ﬁrm, bright, smooth radishes. Avoid those that feel spongy or have yellowing or cracks. The tops should be green and crisp. To store bagged radishes, refrigerate in the bag up to 14 days. To store bunched radishes, remove the tops unless using the same day (radishes don’t keep well with the tops attached); wrap and refrigerate

Nutrition Facts Valeur nutritive Per 125 mL slices, raw (61 g) par tranche de 125 ml, cru (61 g) Calories 10 * DV = daily value VQ = valeur quotidienne

the tops separately, or discard. Place the radishes unwashed in a plastic bag and refrigerate 7 to 14 days. Prep and cook: Cut off the stem end and root; do not peel. Use whole with sea salt or dipping oil, thinly slice for salads and sandwiches, or chop or grate and add to salsas, dips or cold dishes such as tuna salad. To cook: slice or dice, then steam or sauté just until tender, or add to stir-fries. To cook the greens, which have a peppery taste similar to arugula: steam, sauté, stir-fry, or add to soups.

Goes with: Herbs, spices and flavours: Basil, black pepper, chives, cilantro, dry sherry, mint, olive oil, orange, sea salt, vinaigrette. Foods: Arugula, carrots, chicken, cucumbers, lettuce, shellfish, smoked salmon, sugar snap peas, sweet onions, whitefish. Health highlights: Low in calories and sodium. No fat or cholesterol. Provides vitamin C and folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 1 g Sugars / Sucres 1 g

1% 4%

Protein / Protéines 0.4 g

Sodium / Sodium 25 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

15 % 2%

Peak season: Spring; available year-round. Buy and store: White radishes are sold in bunches with the roots and green tops attached. Choose ﬁrm, smooth, white radishes. Avoid those that feel spongy or have yellowing or cracks. The tops should be attached, and should be green and crisp. To store bunched radishes, remove the tops unless using the same day (radishes do not keep well with the tops

attached); wrap and refrigerate the tops separately, or discard. Place the radishes unwashed in a plastic bag and refrigerate 7 to 14 days. Prep and cook: Trim off the stem end and root. Thinly slice for salads and sandwiches, or chop or grate and add to salsas, relishes, or cold dishes such as chicken salad. To cook: grill, bake, broil, boil, steam or sauté, or add to stir-fries or soups. To cook the greens: steam, sauté, stir-fry or add to soups.

Goes with: Herbs, spices and ﬂavours: Basil, butter, chives, cilantro, dry vermouth, mint, rice vinegar, sesame, sour cream, soy sauce. Foods: Apples, chicken, cod, green onions, lettuce, napa cabbage, parsnips, shrimp, snow peas, watercress. Health highlights: Low in calories and sodium. No fat or cholesterol. Provides vitamin C.

Nutrition Facts Valeur nutritive

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Per 125 mL slices, raw (53 g) par 125 ml de tranches, cru (53 g) Calories 5 * DV = daily value VQ = valeur quotidienne

Peak season: Late fall–early spring; available year-round. Buy and store: Choose brightly coloured rapini with firm, small stems and tightly closed florets. Avoid those with florets that are yellow or open, and leaves that are wilting or yellowing. To store, place unwashed in a plastic bag and refrigerate in the refrigerator’s crisper 3 to 5 days.

Nutrition Facts Valeur nutritive Per 125 mL, cooked (66 g) par 125 ml, cuit (66 g) Calories 20 * DV = daily value VQ = valeur quotidienne

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 1 g Fibre / Fibres 1 g Sugars / Sucres 0 g

0% 3%

Protein / Protéines 1 g

Sodium / Sodium 10 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

25 % 4%

Prep and cook: Rinse the rapini, shake off the water and trim the base of the stems. Blanch before cooking to lessen the bitterness: place in boiling salted water 1 minute; drain and pat dry, then cook as desired. To cook: sauté, stir-fry, braise, steam or boil, or add to soups. Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, butter, Cabernet, chiles, garlic, lemon, olive oil, orange, sesame, soy sauce.

Foods: Anchovies, Italian sausage, onions, pancetta, Parmesan, pasta, pork, potatoes, Romano, sourdough bread. Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamins A and K. Good source of vitamins C and E and folate. Provides thiamin, riboﬂavin, vitamin B6, calcium, iron, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 2 g Sugars / Sucres 0 g

1% 7%

Protein / Protéines 3 g

Sodium / Sodium 35 mg

Vitamin A / Vitamine A Calcium / Calcium

30 % 8%

Vitamin C / Vitamine C Iron / Fer

40 % 6%

103

VEGETABLES

Rhubarb Rhubarb is a vegetable that looks like red celery but is often used as a fruit (nickname: “pieplant”). Only the stalks are edible: the green leaves are toxic and never used. The firm, fibrous stalks are greenish-pink (hothouse) to dark red (field grown), and can be 2 feet long. The flavour is very tart, which works well in savoury dishes as well as baked desserts.

Rutabaga The rutabaga, a root vegetable also called Swede or Swedish turnip (“rutabaga” comes from its Swedish name), is a cross between a turnip and a cabbage. It looks like a tan or purple turnip that’s bigger (3 to 5 inches across), rounder and denser. Its smooth yellow or white ﬂesh has a sharp, sweet ﬂavour similar to cabbage. Rutabagas are mainly used cooked; small ones can be used raw.

Salsify Salsify is a long, slender root vegetable. The more common white salsify, also called oyster plant, has pale tan skin and looks like a thin, scraggly parsnip with root hairs. Its flesh is softer than a carrot’s, with a flavour hinting of artichoke and oyster. Black salsify, or scorzonera, is longer and more evenly shaped, has brown-black skin and creamier flesh, and tastes of artichoke and coconut.

104

Peak season: April–August (ﬁeld grown); January–mid-April (hothouse). Buy and store: Choose rhubarb with ﬁrm stalks that are not curled or limp. Dark red stalks are sweeter than pale ones. Avoid stalks with bruises, blemishes or signs of decay on either end. To store, place in a plastic bag and refrigerate 3 to 7 days.

Prep and cook: Remove and discard any leaves. If the stalks are stringy, peel them like celery or pull off the strings. Slice the stalks on the diagonal against the grain. To cook: stew, poach, sauté or bake, or use in marinades, sauces, jams and preserves, and in pies, strudels and other baked goods. Cook rhubarb in non-aluminum pots only, as it reacts with the metal.

Goes with: Herbs, spices and ﬂavours: Allspice, brandy, brown sugar, cinnamon, cloves, cream, ginger, honey, maple, sugar. Foods: Apples, blackberries, blueberries, duck, oranges, plums, pork, raisins, salmon, strawberries. Health highlights: Low in calories. No fat, cholesterol or sodium. Good source of vitamin K. Provides vitamin C, calcium and potassium.

Nutrition Facts Valeur nutritive

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Per 125 mL diced, raw (64 g) par 125 ml, découpée en dés, crue (64 g) Calories 15 * DV = daily value VQ = valeur quotidienne

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 3 g Fibre / Fibres 1 g Sugars / Sucres 1 g

1% 5%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 6%

Vitamin C / Vitamine C Iron / Fer

8% 2%

Peak season: Fall–winter; available year-round. Buy and store: Choose smaller rutabagas (up to 4 inches in diameter) that are hard, smooth and heavy for their size. Avoid those with soft spots, scars or cracks. To store, place in a plastic bag and refrigerate up to 3 weeks. Prep and cook: Cut off the top and bottom, cut the rutabaga into quarters, and peel with a vegetable peeler (they often have a wax

coating). To use raw: shred and marinate to add to salads. To cook: bake, roast, boil, steam, braise, fry or microwave, or purée cooked rutabaga for soup. Goes with: Herbs, spices and ﬂavours: Butter, lemon, marjoram, nutmeg, paprika, parsley, pepper, sage, thyme, vinegar. Foods: Beef, carrots, chicken, duck, ham, lamb, onions, parsnips, pork, salmon.

Health highlights: Low in calories and sodium. No fat or cholesterol. Good source of vitamin C. Provides vitamin B6, thiamin, folate and magnesium.

Nutrition Facts Valeur nutritive

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Per 125 mL cubes, cooked (90 g) par 125 ml de cubes, cuit (90 g) Calories 35 * DV = daily value VQ = valeur quotidienne

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 8 g Fibre / Fibres 2 g Sugars / Sucres 5 g

3% 6%

Protein / Protéines 1 g

Sodium / Sodium 20 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 4%

Vitamin C / Vitamine C Iron / Fer

30 % 4%

Peak season: Available year-round. Buy and store: White salsify is usually sold in bunches with its green leaves attached. Black salsify is sold without leaves. Choose medium-sized, ﬁrm roots. Avoid roots that are limp, large or shrivelled, or have soft spots. Black salsify may be slimy or sticky, but washes off. To store, wrap tightly in plastic and refrigerate 7 to 14 days.

Prep and cook: Scrub lightly with a brush. (When working with black salsify, wear gloves to protect hands from irritation or stains from its dark juice.) Cut off the tops, ends and rootlets, cut out any dark spots, and peel the skin. Then slice or chop like a carrot, as needed, placing cut pieces in a bowl of cold water with lemon juice to prevent discolouration. To cook: braise, boil, steam or roast, or add to soups, stews and gratins, or purée. Do not overcook (salsify becomes mushy).

Goes with: Herbs, spices and ﬂavours: Bay leaf, breadcrumbs, butter, chives, cream, hollandaise, lemon, parsley, sea salt, vinegar. Foods: Beef, celery root, Gruyère, ham, mushrooms, onions, Parmesan, shellﬁsh, tomatoes, walnuts. Health highlights: Low in sodium. No fat or cholesterol. Provides vitamins C and B6, magnesium and potassium.

Nutrition Facts Valeur nutritive

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Per 125 mL slices, cooked (71 g) par 125 ml de tranches, cuit (71 g) Calories 50 * DV = daily value VQ = valeur quotidienne

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 11 g Fibre / Fibres 2 g Sugars / Sucres 2 g

4% 9%

Protein / Protéines 2 g

Sodium / Sodium 10 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 4%

Vitamin C / Vitamine C Iron / Fer

6% 2%

VEGETABLES

Shallot Shallots form more like garlic than onions: a head of cloves attached at the base, each covered with a papery skin. Although sometimes available green, shallots are typically sold “dry,” like onions: dry skins and moist flesh. The dry skin can be tan, grey or rose; the off-white flesh, edged with purple or green, has a mild onion flavour. Shallots are used raw and cooked.

Sin Qua/Chinese Okra Sin qua (Chinese for “silk gourd”) or Chinese okra, a squash relative, is a long gourd with dark green skin with sharp ridges, and a ﬂavour and texture similar to okra and zucchini. Picked young, sin qua is 6 to 16 inches long and up to 1 inch around. Also called silk squash (dishcloth gourd when mature), sin qua is used raw and cooked.

Sorrel Sorrel is used as a leaf vegetable similar to spinach, which it resembles. Common (garden) and French sorrel, also called sour dock and widely used in European cooking, has delicate, oval, pale to dark green leaves 2 to 12 inches long, and a sharp, tart, lemony ﬂavour. A much milder variety is dock sorrel (spinach dock). Technically an herb, sorrel is used raw and cooked.

Peak season: Spring (green); available year-round (dry-skinned). Buy and store: Shallots are sold both loose and boxed. When possible, buy them loose. Choose dry-skinned shallots that are well-shaped, plump and very ﬁrm. Avoid any that are wrinkled, soft or sprouting, or have black spots or other signs of mould. Store dry-skinned shallots in a well-ventilated, cool (50°F-55°F), dark place up to 30 days.

Nutrition Facts Valeur nutritive Per 125 mL chopped, raw (84 g) par 125 ml émincée, crue (84 g) Calories 60 * DV = daily value VQ = valeur quotidienne

Peak season: Fall; available year-round. Buy and store: Choose ﬁrm, bright, glossy sin qua with no blemishes. Smaller ones are more tender. To store, place in a plastic bag and refrigerate in the crisper bin up to 7 days. If stored too long, sin qua loses moisture, becoming spongy and soft.

Nutrition Facts Valeur nutritive Per 125 mL, cooked (94 g) par 125 ml, cuit (94 g) Calories 50 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose sorrel with whole, well-coloured, freshsmelling leaves. Avoid any with brown spots, wilting or yellowing. To store, place unwashed in a plastic bag and refrigerate in the crisper bin up to 3 days. Prep and cook: Rinse well, and pat or spin dry; remove any tough stems. Add smaller, milder raw sorrel leaves to salads to add ﬂavour. Cooked sorrel loses its

Nutrition Facts Valeur nutritive Per 250 mL chopped, raw (141 g) par 250 ml émincée, crue (141 g) Calories 30 * DV = daily value VQ = valeur quotidienne

Prep and cook: Shallots are usually used sliced or minced in recipes calling for onion ﬂavour. As with onions, shallots can irritate the eyes when being cut; to reduce irritation, refrigerate 30 minutes before cutting. Cut off the roots and remove the skin, then slice thinly or mince. Use raw in salads and vinaigrette dressings. To cook: boil, sauté, braise or fry, or add to sauces, soups, stir-fries and other dishes. Shallots can also be pickled.

Goes with: Herbs, spices and ﬂavours: Basil, butter, Champagne vinegar, cream, Dijon mustard, marjoram, oregano, Pinot Gris, tarragon, thyme. Foods: Anchovies, beef, cucumbers, eggs, mushrooms, potatoes, seafood, tomatoes, veal, wild rice. Health highlights: Low in sodium. No fat or cholesterol. Good source of vitamin B6 and folate. Provides vitamins A and C, iron, magnesium and potassium. Amount / Teneur

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 14 g Fibre / Fibres 2 g Sugars / Sucres 0 g

5% 7%

Protein / Protéines 2 g

Sodium / Sodium10 mg

Vitamin A / Vitamine A Calcium / Calcium

10 % 2%

Vitamin C / Vitamine C Iron / Fer

10 % 8%

Prep and cook: Using a peeler or paring knife, cut off the sharp edges of the ridges of the skin. Peel, or leave the remaining skin on smaller sin qua—the ridges form a star shape when sliced. To use raw, slice thinly and add to salads or vegetable platters. To cook, use sin qua like zucchini. Slice ½-inch thick, then steam, braise, sauté, fry, or add to curries, soups and stews and stir-fries. Or grate and use in omelettes and fritters.

Goes with: Herbs, spices and ﬂavours: Butter, chiles, cumin, dry sherry, garlic, ginger, oyster sauce, sesame, soy sauce, turmeric. Foods: Bell peppers, chicken, corn, eggplant, onions, Parmesan, pork, scallions, shrimp, tomatoes. Health highlights: Low in sodium. No fat or cholesterol. Provides vitamin B6, folate, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 13 g Fibre / Fibres 0 g Sugars / Sucres 0 g

4% 0%

Protein / Protéines 1 g

Sodium / Sodium 20 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 0%

Vitamin C / Vitamine C Iron / Fer

8% 2%

colour, so do not boil. To cook: blanch or sauté; cream shredded or chopped leaves (as with spinach); or purée and add to cream soups, sauces, stews and egg dishes. Do not cook in aluminum or castiron pans. Goes with: Herbs, spices and ﬂavours: Black pepper, butter, cream, dill, lemon, mustard, olive oil, sour cream, sugar, tarragon.

Foods: Chard, chicken, eggs, fish, leeks, pork, potatoes, scallions, shallots, spinach. Health highlights: Low in calories, fat and sodium. No cholesterol. Excellent source of vitamins A and C, iron and magnesium. Good source of potassium. Provides vitamin B6, riboflavin, folate and calcium. High in fibre.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 1 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 4 g Fibre / Fibres 4 g Sugars / Sucres 0 g

1% 16 %

Protein / Protéines 3 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

60 % 6%

Vitamin C / Vitamine C Iron / Fer

110 % 25 %

105

VEGETABLES

Spinach Spinach is a dark green leafy vegetable available in three main varieties. Flat or smooth leaf spinach has spade-shaped leaves and a mild flavour. Savoy (or curly) spinach has crinkly, crisp, springy leaves and a stronger flavour. Semi-savoy’s leaves are less curly. (“Baby spinach” is very young, tender spinach, usually flat leaf.) Popular and versatile, spinach is used raw and cooked.

Peak season: Available year-round. Buy and store: Spinach is sold loose and bagged. Choose spinach with crisp, mostly unbroken leaves. Avoid yellowish, wilted or mushy leaves, and thick, tough stems. To store, place in a plastic bag or keep in its original bag and refrigerate up to 4 days. Prep and cook: Remove any roots and thick stems. Wash well: place the leaves in a bowl of cold water, swish them gently, then lift them out of the

water. Repeat if needed, with fresh water. If using spinach raw, drain and spin dry in a salad spinner. Use raw in salads, sandwiches and wraps. To cook: sauté until just wilted, or steam or microwave briefly. (Note: Spinach shrinks by about 90 % when cooked.) Or use whole or chopped in soups, sauces, dips, stir-fries, quiches and casseroles, and as filling for stuffed pasta, meat and seafood dishes. Goes with: Herbs, spices and flavours: Chiles, cream, garlic,

lemon, mustard, nutmeg, olive oil, pepper, red wine vinegar, sour cream. Foods: Bacon, chicken, feta, ﬂounder, mushrooms, onions, Parmesan, pine nuts, raisins, shallots. Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamins A and K and folate. Provides vitamins C and E, iron, magnesium and potassium.

Nutrition Facts Valeur nutritive

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Per 250 mL, raw (32 g) par 250 ml, crus (32 g) Calories 5 * DV = daily value VQ = valeur quotidienne

Sprouts, Bean Bean sprouts grow from beans that have begun to germinate. Mung bean sprouts, the most common type, are 2 inches long and have a silvery shoot, tiny, yellow leaves, a crunchy texture and mild, nutty ﬂavour. Other bean sprouts, including lentil, soybean and mixed sprout blends, are also available. Mung and soybean sprouts are popular in Asian cooking. Bean sprouts are used raw and cooked.

106

0% 3%

Protein / Protéines 1 g

Sodium / Sodium 25 mg

Vitamin A / Vitamine A Calcium / Calcium

30 % 2%

Vitamin C / Vitamine C Iron / Fer

15 % 6%

Peak season: Available year-round. Buy and store: Sprouts are sold refrigerated, usually in a wrapped plastic container. Choose fresh, moist, ﬁrm sprouts with the leaves attached. Avoid sprouts that haven’t been kept refrigerated, smell musty, or look soggy, wilted or slimy. To store, keep in the container they came in, and refrigerate in the crisper bin (at 40°F or below) up to 2 days.

Prep and cook: Rinse sprouts well under cold running water, and pat dry with paper towels. Use in sandwiches and salads, as a topping for burgers and tacos, or to garnish soup and other dishes. Goes with: Herbs, spices and ﬂavours: Basil, cilantro, dill, lemon, lime, mayonnaise, olive oil, sesame, soy sauce, wasabi. Foods: Avocados, carrots, chicken, cucumbers, edamame, lettuce, onions, tomatoes, tuna, whole-grain bread.

Health highlights: Low in calories. No fat, cholesterol or sodium. Good source of vitamin K. Provides folate. Note: Sprouts carry the risk of bacterial contamination. Children, the elderly, pregnant women and anyone with a weakened immune system should avoid eating sprouts of any kind.

Nutrition Facts Valeur nutritive

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Sprouts, Alfalfa Alfalfa sprouts, the most common type of sprout available, are germinated alfalfa seeds. These delicate sprouts have tiny, very thin white shoots with tiny yellow to light or dark green leaves, a tender, crisp texture and a mild, nutty ﬂavour. Alfalfa sprouts are used raw.

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 1 g Fibre / Fibres 1 g Sugars / Sucres 0 g

Per 250 mL, raw (35 g) par 250 ml, crues (35 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 1 g Fibre / Fibres 1 g Sugars / Sucres 0 g

0% 3%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

4% 2%

Peak season: Available year-round. Buy and store: Choose crisp, ﬁrm sprouts with moist, white roots. Avoid any that smell musty or look soggy, dark or slimy. To store, place in a plastic bag and refrigerate in the crisper bin up to 3 days. Rinsing daily may extend their freshness. Prep and cook: Rinse sprouts well under cold running water, and pat dry with paper towels. Use in salads and sandwiches, and as a topping for burgers and tacos. To cook: stir-fry

mung and soybean sprouts no more than 30 seconds to maintain the crunch, or add to dishes at the end of cooking. Add lentil sprouts to steamed vegetable dishes. Goes with: Herbs, spices and ﬂavours: Chiles, coriander, dry vermouth, garlic, ginger, orange, rice vinegar, sesame, soy sauce. Foods: Bamboo shoots, beef, bell peppers, celery, chicken, peanuts, pork, rice noodles, scallions, shrimp.

Health highlights: Low in calories, fat and sodium. No cholesterol. Good source of vitamins C and K. Note: Sprouts carry the risk of bacterial contamination. Children, the elderly, pregnant women and anyone with a weakened immune system should avoid eating sprouts of any kind.

Nutrition Facts Valeur nutritive

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Per 125 mL mature mung bean sprouts, raw (55 g) par 125 ml de pousses de haricot mungo, crues (55 g)

Cholesterol / Cholestérol 0 mg

Calories 15

Sodium / Sodium 0 mg

* DV = daily value VQ = valeur quotidienne

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

% DV / % VQ*

Carbohydrate / Glucides 3 g Fibre / Fibres 1 g Sugars / Sucres 2 g

1% 4%

Protein / Protéines 2 g

Vitamin C / Vitamine C Iron / Fer

10 % 4%

VEGETABLES Peak season: Available year-round. Buy and store: Broccoli sprouts are sold refrigerated, usually in a wrapped plastic container. Choose crisp, ﬁrm sprouts with moist, white roots. Avoid any that haven’t been kept refrigerated, smell musty, or look dark or slimy. To store, keep in the container they came in and refrigerate in the crisper bin up to 2 days.

Prep and cook: Rinse sprouts well under cold running water, and pat dry with paper towels. Use on salads and sandwiches. Or add to stir-fries, omelettes and soups. Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, chiles, garlic, lemon, olive oil, parsley, sea salt, soy sauce, tahini. Foods: Avocadoes, beef, carrots, chicken, multi-grain bread, onions, tofu, walnuts, whiteﬁsh.

Health highlights: Low in calories. No fat or cholesterol. Note: Sprouts carry the risk of bacterial contamination. Children, the elderly, pregnant women and anyone with a weakened immune system should avoid eating sprouts of any kind.

Amount / Teneur

Sprouts, Broccoli Broccoli sprouts grow from broccoli seeds that have just begun to germinate. These delicate sprouts have thin white shoots, tiny, green leaves, a crisp texture and a mildly peppery ﬂavour that hints of broccoli. Broccoli sprouts are mainly used raw.

Nutrition Facts Valeur nutritive Exact data not available (n/a) Données exactes non disponibles (s.o.) Calories (n/a) * DV = daily value VQ = valeur quotidienne

% DV / % VQ*

Fat / Lipides

(n/a)

Saturated / saturés + Trans / trans

(n/a)

Cholesterol / Cholestérol

Carbohydrate / Glucides Fibre / Fibres Sugars / Sucres

% DV / % VQ* (n/a) (n/a)

Protein / Protéines

Sodium / Sodium

(n/a)

Vitamin A / Vitamine A Calcium / Calcium

(n/a) (n/a)

Vitamin C / Vitamine C Iron / Fer

(n/a) (n/a)

Summertime, and the eatin’ is easy— summer squash is in season! Summer squash—chayote, opo, pattypan and yellow/crookneck—have thin, soft skins, moist ﬂesh and edible seeds. (Zucchini’s a summer squash, too, but since it’s available year-round, it has its own listing.) Picked young and tender, they’re good served raw on vegetable platters, and quick and easy to cook: steam, roast, sauté, grill, and more. Plus they’re great with other summer favourites like tomatoes and fresh herbs. They’re also a summer star when it comes to nutrition: low in calories, no fat, cholesterol or sodium, and rich in vitamins, especially C. Flavourful, versatile, tender, and good for you: a super addition to the summertime table. What could be easier? 107

VEGETABLES

Chayote Chayote (chee- oh-tay), also called mirliton and vegetable pear, resembles a large pear with lengthwise furrows. Pale green (sometimes dark green or ivory), it has crisp white flesh that’s tender when cooked, and one soft, edible seed when cooked. Chayote’s bland flavour, with hints of cucumber and zucchini, absorbs other flavours well. Popular in the South, Latin America and the Caribbean, chayote is used raw and cooked.

Opo Squash Opo, also called bottle gourd, calabash and pul qua, is shaped like a baseball bat. Harvested at 10 to 12 inches, opo has thin, smooth skin ranging from light green to chartreuse, firm white flesh and small, edible seeds. Its mild flavour is a blend of summer squash and cucumber. Popular in Indian and Southeast Asian cooking, opo is used raw and cooked.

Pattypan Squash Pattypans, also called scalloped squash, are small, round and flattened, with a distinctive scalloped edge. Harvested young, they are typically 3 to 4 inches in diameter, with thin skin that may be cream, yellow, yellow-green or green, and smooth to slightly bumpy. The smooth white flesh is tender and silky when cooked, and has a mild, slightly nutty flavour. Pattypans are used cooked.

108

Peak season: December–March; available year-round. Buy and store: Choose ﬁrm, unblemished chayotes that have good colour and are heavy for their size. Avoid any that are discoloured or sticky. To store, lightly wrap in a paper towel and refrigerate up to 30 days. Prep and cook: The tender skin of smaller chayotes is often edible; larger ones have tough skin. Unless small, peel smooth chayotes that will be served raw.

Nutrition Facts Valeur nutritive Per 125 mL slices, cooked (85 g) par 125 ml de tranches, cuite (85 g) Calories 20 * DV = daily value VQ = valeur quotidienne

Peak season: Summer and fall; available year-round. Buy and store: Choose smaller opos (they become bitter as they mature) that are ﬁrm, brightly coloured and fairly heavy for their size. Avoid any with nicks, bruises and soft spots. To store, place in a plastic bag and refrigerate up to 7 days.

Nutrition Facts Valeur nutritive Per 125 mL, cooked (77 g) par 125 ml, cuite (77 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: Mid-spring–summer. Buy and store: Pattypans are best in taste and texture when very small—ideally, up to 3 inches in diameter. Choose small pattypans that are ﬁrm, glossy and free of nicks, bruises and soft spots. To store, place in a plastic bag and refrigerate up to 7 days. Prep and cook: Scrub with a vegetable brush, and cut off the

Nutrition Facts Valeur nutritive Per 125 mL slices, cooked (127 g) par 125 ml de tranches, cuit (127 g) Calories 20 * DV = daily value VQ = valeur quotidienne

To keep the juice from irritating your skin, wear gloves or peel under running water. Chop or dice and add to salads, or grate for slaw. If cooking, leave unpeeled; the cooked skin and seed can be eaten if tender, or discarded if tough. Cut the chayote into halves, slices or cubes, as needed. Cook as you would zucchini or other summer squash: sauté, steam, microwave, roast, bake stuffed or unstuffed, broil or deep-fry. Add to stir-fries

and casseroles, or purée cooked chayote for soups and stews. Goes with: Herbs, spices and ﬂavours: Butter, chiles, cilantro, cinnamon, cream, garlic, ginger, lime, olive oil, paprika, saffron. Foods: Bell peppers, chicken, corn, ham, onions, pork, raisins, scallions, seafood, tomatoes. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides vitamins C and B6 and folate. Amount / Teneur

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 4 g Fibre / Fibres 2 g Sugars / Sucres 0 g

1% 9%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Prep and cook: Scrub with a vegetable brush, cut off the neck and base, and cut as needed. Opo does not need to be peeled. Cook as you would zucchini or other summer squash: steam, boil, bake, roast, microwave, sauté or fry. Use in stir-fries, sauces, chutneys, soups, stews, casseroles and curries. Add grated opo to bread and cake batter for moistness.

Goes with: Herbs, spices and ﬂavours: Allspice, chiles, cilantro, coconut milk, garlic, ginger, lemon, nutmeg, tamarind, turmeric. Foods: Apples, chicken, ham, lentils, onions, peanuts, pork, rice, shrimp, tomatoes. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides vitamin C and zinc.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 3 g Fibre / Fibres 0 g Sugars / Sucres 0 g

1% 0%

Protein / Protéines 0.5 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

neck. Leave whole, cut into halves or slices, or grate. Cook pattypans as you would other summer squash: steam, braise, sauté, bake, roast, fry, grill, add to vegetable dishes, or use in any recipe calling for summer squash. Goes with: Herbs, spices and ﬂavours: Brown sugar, butter, cayenne, cinnamon, garlic, jalapeño, olive oil, parsley, pepper, thyme.

Foods: Bell peppers, breadcrumbs, carrots, chicken, corn, ham, onions, Parmesan, tomatoes, zucchini. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides vitamins B6, C and K, thiamin, folate, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 4 g Fibre / Fibres 2 g Sugars / Sucres 2 g

1% 10 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 2%

Vitamin C / Vitamine C Iron / Fer

25 % 2%

VEGETABLES

Yellow Squash Yellow squash, also known as crookneck, has a long, curved, tapering neck on an oval body. Typically 8 to 10 inches long, it has smooth or bumpy skin ranging from yellow to orange. The crunchy, pale yellow flesh has a mild, slightly sweet flavour. Some newer varieties have a straight neck, thin skin and bland flavour. Yellow squash is used raw and cooked.

Peak season: Late spring–early summer; available year-round. Buy and store: Choose smallto medium-sized yellow squash (no longer than 8 inches) that are ﬁrm, glossy and fairly heavy for their size. Avoid any with nicks, bruises, shriveling or soft spots. To store, place in a plastic bag and refrigerate up to 7 days. Prep and cook: Scrub with a vegetable brush, and cut off the neck and base. Do not peel.

Nutrition Facts Valeur nutritive Per 125 mL, cooked (127 g) par 125 ml, cuite (127 g) Calories 30 * DV = daily value VQ = valeur quotidienne

Slice raw and add to vegetable platters. Cut into halves, slices or cubes, then cook as you would other summer squash: steam, broil, sauté, bake, roast, fry or grill. Use in soups, stews or any recipe calling for summer squash. Or grate and add to bread, fritter and pancake batter. Goes with: Herbs, spices and ﬂavours: Butter, cinnamon, dill, garlic, lemon, mint, nutmeg, oregano, pepper, rosemary.

Foods: Apples, bacon, breadcrumbs, feta, lamb, onions, Parmesan, pork, Swiss, tomatoes. Health highlights: Low in calories. No fat, cholestrol or sodium. Good source of viamin A and folate. Provides vitamins B6, C and K, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 5 g Fibre / Fibres 1 g Sugars / Sucres 3 g

2% 6%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

15 % 2%

Vitamin C / Vitamine C Iron / Fer

25 % 4%

Acorns as an entrée? Buttercups with the bread? Turbans on the table? Yes, when winter squash is in season! These plus butternut, calabaza, hubbard, spaghetti squash and others are colourful cold-weather favourites that begin appearing in the fall. (Pumpkins, too, but because they’re a seasonal standout, they have their own listing.) Winter squash has hard, inedible skin covering firm, yellow to orange flesh that becomes tender steamed, baked, roasted, stewed, and more. Their hard seeds are terrific toasted. And winter squash is as healthy as it is versatile and tasty. It’s low in calories; fat-, cholesterol- and sodium-free; and rich in vitamins (like A and C) and fibre. So stuff that acorn, serve up that buttercup, and give that turban its turn at the table. 109

VEGETABLES

Acorn Squash Acorn squash, taking its name from its acorn shape, is available in green (often tinged with orange), gold and white varieties. Smooth, hard and furrowed, acorns are 5 to 8 inches long, 4 to 6 inches around, and weigh 1 to 2 pounds. The hard flesh is golden orange; white acorns have pale yellow flesh. Cooked, acorn squash is soft and tender, with a sweet, nutty flavour.

Buttercup Squash Buttercup squash, a turban squash, has a rounded, squat, pumpkin-like shape. Its hard, inedible dark green to bluish-grey skin may be flecked with pale green or grey. These popular squash are typically 6 to 8 inches in diameter and weigh 2 to 4 pounds. The fine-textured, somewhat dry flesh is yellow-gold to orange, with a sweet, nutty flavour that’s reminiscent of a sweet potato.

Butternut Squash Butternut squash, a large, all-purpose squash, is pear- or bell-shaped, with a bulbous bottom and a long, cylindrical top. Typically 8 to 12 inches long, 3 to 5 inches at its widest, and 2 to 4 pounds, this popular squash has thin, smooth, tan skin and firm, bright orange flesh that’s creamy when cooked, with a moderately sweet, rich, nutty squash flavour.

110

Peak season: Fall; available year-round. Buy and store: Choose hard acorn squash with a hard, smooth, dry, dull skin. Avoid those with a glossy skin, cracks, bruises or soft spots. A splash of orange on green squash is normal. Store whole squash in a cool, dry place up to 3 months; do not refrigerate. To store cut pieces, wrap in plastic wrap and refrigerate up to 7 days. Prep and cook: Scrub well. Using a large, heavy knife, cut the squash

Nutrition Facts Valeur nutritive Per 125 mL cubes, baked (108 g) par 125 ml de cubes, cuite (108 g) Calories 60 * DV = daily value VQ = valeur quotidienne

Peak season: September–October. Buy and store: Choose hard buttercup squash with a smooth, dry, dull skin. Avoid those with a glossy skin, cracks, bruises or soft spots. Store whole buttercups in a cool, dry place up to 3 months; do not refrigerate. To store cut pieces, wrap in plastic wrap and refrigerate up to 5 days. Prep and cook: Scrub well. Because the extremely tough skin and round shape make cutting a challenge, cook either whole or cut

Nutrition Facts Valeur nutritive Per 125 mL cubes, baked (108 g) par 125 ml de cubes, cuite (108 g) Calories 40 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose hard butternut squash with a smooth, dry, dull skin. Avoid those with a glossy skin, cracks, bruises or soft spots. Store whole butternut squash in a cool, dry place up to 1 month; do not refrigerate. To store cut pieces, wrap in plastic wrap and refrigerate up to 5 days. Prep and cook: Scrub well. Cut off stem end and cut the squash in half lengthwise. Scrape out seeds and strings with a spoon.

Nutrition Facts Valeur nutritive Per 125 mL cubes, baked (108 g) par 125 ml de cubes, cuite (108 g) Calories 45 * DV = daily value VQ = valeur quotidienne

slowly, gently rocking the squash or the knife as you cut. Cut in half lengthwise, or cut off the stem end and bottom, then slice crosswise into rings. Scrape out the seeds and strings with a spoon. Don’t peel if using halves or rings; otherwise, peel either before or after cooking. To cook: bake, steam, sauté, roast or microwave until fork-tender. Cook halves cut side up. Add cubes to stews and casseroles. Add mashed or puréed cooked squash to soups, risottos and other dishes.

Goes with: Herbs, spices and ﬂavours: Brown sugar, butter, chiles, cinnamon, maple syrup, orange, parsley, rosemary, sage, thyme. Foods: Apples, bacon, celery, cranberries, Gruyère, leeks, onions, pecans, raisins, sausage. Health highlights: No fat, cholesterol or sodium. Good source of thiamin and magnesium. Provides vitamins B6 and C, folate, niacin, iron and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 16 g Fibre / Fibres 2 g Sugars / Sucres 0 g

5% 8%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

4% 4%

Vitamin C / Vitamine C Iron / Fer

20 % 8%

into halves. To cook whole, pierce the skin in several places, cook until fork-tender, then cut in half and scoop out the seeds and strings. To cook halves, scrape out the seeds and strings ﬁrst, then cook cut side up, stuffed or unstuffed. To cook: bake, steam, roast, simmer or microwave. Use as a side dish, dice or mash and add to soups and stews, or purée to use in pies. Buttercups can be used in many recipes calling for sweet potatoes.

Goes with: Herbs, spices and ﬂavours: Brown sugar, butter, chiles, cinnamon, maple, orange, rosemary, sage, thyme, turmeric. Foods: Apples, bacon, celery, cranberries, mushrooms, onions, pecans, raisins, sausage, turkey. Health highlights: No fat, cholesterol or sodium. Good source of thiamin and magnesium. Provides vitamins B6 and C, folate, niacin, iron and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 10 g Fibre / Fibres 3 g Sugars / Sucres 4 g

3% 12 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

50 % 2%

Vitamin C / Vitamine C Iron / Fer

15 % 4%

Either peel the inedible skin with a vegetable peeler before cooking, or scoop out the ﬂesh after cooking. To cook: Cut the squash into chunks and bake, roast, boil, steam or microwave until fork-tender, or add to soups, stews or roasts. Purée or mash cooked squash to use in soups and risotto, and as ravioli ﬁlling. Butternut squash can be used in many recipes calling for sweet potatoes.

Goes with: Herbs, spices and ﬂavours: Brown sugar, butter, cinnamon, ginger, maple, parsley, rosemary, sage, thyme, turmeric. Foods: Apples, cranberries, mushrooms, onions, Parmesan, pork, raisins, sausage, walnuts. Health highlights: No fat, cholesterol or sodium. Excellent source of vitamin A. Good source of vitamin E and magnesium. Provides vitamins B6 and C, thiamin, niacin, folate and potassium. Amount / Teneur

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 11 g Fibre / Fibres 2 g Sugars / Sucres 2 g

4% 7%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

80 % 4%

Vitamin C / Vitamine C Iron / Fer

25 % 4%

VEGETABLES

Calabaza Calabaza, also known as West Indian pumpkin, is a round, pumpkin-like squash that can be as large as a watermelon. Its smooth, hard skin varies from green to tan to orange, and may be speckled or striated. Popular in Caribbean cooking, it has ﬁrm, bright orange ﬂesh that’s mildly sweet, similar to butternut squash, but can be bland or watery.

Delicata Squash Delicata squash, also called sweet potato squash, is oblong, about 5 to 9 inches long and 1½ to 3 inches around, with dark green stripes on pale yellow skin. The moist, light yellow ﬂesh is slightly sweet and creamy when cooked, and has a ﬂavour that’s a cross between butternut squash and sweet potato, with a hint of corn.

Golden Nugget Squash Golden nugget squash–small, round and pumpkin-shaped–is about the size of a grapefruit, typically only 3 to 4 inches around and about 1 pound. Its hard, very tough skin is bright orange, and the yellow-orange flesh is moist, firm and smooth, with a flavour ranging from sweet and buttery to mild sweet potato to bland. Golden nuggets are cooked whole or halved.

Peak season: Available year-round. Buy and store: Due to its size, calabaza is usually sold in pieces. Choose pieces with bright orange, moist, unblemished ﬂesh. Avoid any with soft spots. Choose whole squash with a smooth, dry, dull skin. Avoid those with a glossy skin, cracks or bruises. Store whole squash in a cool, dry place up to 6 weeks; do not refrigerate. To store cut pieces, wrap in plastic wrap and refrigerate up to 7 days.

Nutrition Facts Valeur nutritive Per 125 mL cubes, baked (108 g) par 125 ml de cubes, cuite (108 g) Calories 40 * DV = daily value VQ = valeur quotidienne

Peak season: September– December. Buy and store: Choose hard delicata squash with a smooth, dry, dull skin. Avoid those with a glossy skin, cracks, or bruises. Store in a cool, dry place up to 3 months; do not refrigerate. To store cut pieces, wrap in plastic wrap and refrigerate up to 5 days. Prep and cook: Scrub well. Delicata is best baked or steamed. Use delicata as you would other winter squash. To cook whole,

Nutrition Facts Valeur nutritive Per 125 mL cubes, baked (108 g) par 125 ml de cubes, cuite (108 g) Calories 40 * DV = daily value VQ = valeur quotidienne

Peak season: October–November; available September–January. Buy and store: Choose hard golden nuggets with a smooth, dry, dull skin. Avoid those with a glossy skin, cracks, bruises or soft spots. Store whole golden nuggets in a cool, dry place up to 1 month; do not refrigerate. To store cut pieces, wrap in plastic wrap and refrigerate up to 5 days. Prep and cook: Scrub well. Because the extremely tough skin and round

Nutrition Facts Valeur nutritive Per 125 mL cubes, baked (108 g) par 125 ml de cubes, cuite (108 g) Calories 40 * DV = daily value VQ = valeur quotidienne

Prep and cook: Scrub well. Cut whole squash in half and remove seeds and strings, then cut into wedges, chunks or cubes. Use calabaza as you would other winter squash such as acorn or butternut. To cook: bake, roast, steam, boil or microwave until fork-tender, or add to stews and other dishes. Purée or mash cooked calabaza to use in soups, pies, breads and puddings. The seeds can be baked for a snack or garnish.

Goes with: Herbs, spices and ﬂavours: Allspice, brown sugar, butter, cinnamon, ginger, molasses, nutmeg, rosemary, sage, turmeric. Foods: Apples, beef, black beans, ham, mushrooms, onions, pecans, pineapple, smoked sausage. Health highlights: No fat, cholesterol or sodium. Good source of thiamin and magnesium. Provides vitamins B6 and C, folate, niacin, iron and potassium.

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 10 g Fibre / Fibres 3 g Sugars / Sucres 4 g

3% 12 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

50 % 2%

Vitamin C / Vitamine C Iron / Fer

15 % 4%

pierce the inedible skin in several places, cook until fork-tender, then cut in half and scoop out the seeds and strings. To cook halves, cut in half lengthwise, scrape out the seeds and strings, then bake cut side up, stuffed or unstuffed. To cook: bake, roast, steam, simmer or microwave until fork-tender, or add chunks or cubes to stews and casseroles. Purée or mash cooked delicata to use in soups, risottos and other dishes.

Goes with: Herbs, spices and ﬂavours: Brown sugar, butter, chiles, cinnamon, maple, nutmeg, orange, rosemary, sage, thyme. Foods: Apples, bacon, celery, chicken, cranberries, currants, ham, onions, pecans, tomatoes. Health highlights: No fat, cholesterol or sodium. Good source of thiamin and magnesium. Provides vitamins B6 and C, folate, niacin, iron and potassium.

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 10 g Fibre / Fibres 3 g Sugars / Sucres 4 g

3% 12 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

50 % 2%

Vitamin C / Vitamine C Iron / Fer

15 % 4%

shape make cutting it a challenge, cook either whole or cut into halves. To cook whole, pierce the skin in several places, cook until forktender, then cut in half and scoop out the seeds and strings. To cook halves, scrape out the seeds and strings ﬁrst, then cook cut side up, stuffed or unstuffed. To cook: bake, steam, roast, simmer or microwave. Use as a side dish, or purée to add to soups, risotto and other dishes.

Goes with: Herbs, spices and ﬂavours: Butter, chiles, cinnamon, garlic, honey, nutmeg, orange, rosemary, sage, sherry. Foods: Bacon, celery root, Cheddar, couscous, cranberries, onions, Parmesan, pears, turkey, walnuts. Health highlights: No fat, cholesterol or sodium. Good source of thiamin and magnesium. Provides vitamins B6 and C, folate, niacin, iron and potassium.

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 10 g Fibre / Fibres 3 g Sugars / Sucres 4 g

3% 12 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

50 % 2%

Vitamin C / Vitamine C Iron / Fer

15 % 4%

111

VEGETABLES

Hubbard Squash Hubbard squash are teardrop-shaped, with smooth or warty thick skin that may be green (the most common), orange or grey-blue, and typically large (some weigh 50 pounds). Golden hubbards have orange skin and weigh 8 to 12 pounds. Baby blues, with grey-blue skin, weigh 3 to 5 pounds. Hubbards have smooth or grainy yelloworange ﬂesh that can be dry or watery. Their ﬂavour ranges from sweet to bland.

Kabocha Squash Kabocha squash is a hard, round Japanese winter squash with dark green or grey-green skin with pale green flecks or streaks. Typically 9 to 12 inches around and 2 to 3 pounds, it has fine-grained, dense, pale orange flesh that’s smooth and tender when cooked, with a sweet flavour. In North America, kabocha also refers to several varieties of Japanese winter squash, including delicata, orange Hokkaido and Kuri.

Spaghetti Squash Spaghetti squash gets its name from its unique flesh. Also called vegetable squash, this oblong, pale yellow squash is about 9 inches long and 4 to 8 pounds; larger squash have thicker strands. Raw, the yellow flesh is solid, with numerous seeds. Cooked, it separates into long, spaghetti-like strands with a slightly crunchy yet tender texture and a mild, slightly sweet, nutty flavour.

112

Peak season: September– November. Buy and store: Smaller hubbard squash are sold whole; very large hubbards are sold in pieces. Choose squash with a smooth, dry, dull skin. Avoid those with a glossy skin, cracks or bruises. Store whole hubbards in a cool, dry place up to 3 months; do not refrigerate. To store cut pieces, wrap in plastic wrap and refrigerate up to 5 days. Prep and cook: Scrub well. Hubbard squash are best boiled or baked.

Nutrition Facts Valeur nutritive Per 125 mL cubes, baked (108 g) par 125 ml de cubes, cuite (108 g) Calories 50 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose hard kabocha with a smooth, dry, dull skin. Avoid those with a glossy skin, cracks, bruises or soft spots. Store whole kabocha in a cool, dry place up to 1 month; do not refrigerate. To store cut pieces, wrap in plastic wrap and refrigerate up to 5 days. Prep and cook: Use kabocha as you would acorn squash. Scrub well. Because the extremely tough skin and round shape make cutting

Nutrition Facts Valeur nutritive Per 125 mL cubes, baked (108 g) par 125 ml de cubes, cuite (108 g) Calories 40 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose hard spaghetti squash with a smooth, dry, dull skin. Avoid those with a glossy skin, cracks, bruises or soft spots. Store whole spaghetti squash in a cool, dry place up to 1 month; do not refrigerate. To store cut pieces, wrap in plastic wrap and refrigerate up to 5 days.

Nutrition Facts Valeur nutritive Per 125 mL, baked or boiled (82 g) par 125 ml, cuite ou bouillie (82 g) Calories 20 * DV = daily value VQ = valeur quotidienne

Cut larger hubbards into pieces and scrape out the seeds and strings. Cook halves cut side up. Cut smaller squash in half lengthwise or into wedges. Cook very small ones whole: pierce the skin in several places, cook until fork-tender, then cut in half and scoop out the seeds and strings. To cook: bake, steam, roast, simmer or microwave. Because of its dry texture, cooked hubbard squash is often mashed or puréed and used as a side dish or added to soups, stews and other dishes.

Goes with: Herbs, spices and ﬂavours: Brown sugar, butter, chiles, cinnamon, lemon, maple, orange, rosemary, sage, thyme. Foods: Apples, bacon, celery, chicken, cranberries, mushrooms, onions, pecans, raisins, sausage. Health highlights: Low in fat and sodium. No cholesterol. Excellent source of vitamin A. Provides vitamins B6 and C, thiamin, folate, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0.5 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 12 g Fibre / Fibres 2 g Sugars / Sucres 0 g

4% 10 %

Protein / Protéines 3 g

Sodium / Sodium 10 mg

Vitamin A / Vitamine A Calcium / Calcium

70 % 2%

Vitamin C / Vitamine C Iron / Fer

15 % 4%

it a challenge, cook either whole or cut down the centre into halves. To cook whole, pierce the skin in several places, cook until forktender, then cut in half and scoop out the seeds and strings. To cook halves, scrape out the seeds and strings ﬁrst, then cook cut side up, stuffed or unstuffed. To cook: bake, steam, roast, simmer or microwave until fork-tender. Use as a side dish, or mash or purée cooked squash to use in soups, breads, and other dishes.

Goes with: Herbs, spices and ﬂavours: Brown sugar, butter, chiles, cinnamon, garlic, ginger, maple, orange, sage, soy sauce. Foods: Apples, bacon, celery, cranberries, Gruyère, mushrooms, onions, pecans, rice, scallions. Health highlights: No fat, cholesterol or sodium. Good source of thiamin and magnesium. Provides vitamins B6 and C, folate, niacin, iron and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 10 g Fibre / Fibres 3 g Sugars / Sucres 4 g

3% 12 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

50 % 2%

Vitamin C / Vitamine C Iron / Fer

15 % 4%

Prep and cook: Scrub well. Cook either whole or cut lengthwise into halves. To cook whole, pierce the skin in several places; bake, roast or steam until fork-tender (don’t overcook: the ﬂesh will become watery). Then cut in half, remove the seeds and, using a fork, rake the ﬂesh down to the skin to separate and remove the strands. Serve the strands like spaghetti and top with sauce. Or use in casseroles, or add cold to salads.

Goes with: Herbs, spices and ﬂavours: Basil, butter, cream, garlic, nutmeg, olive oil, oregano, rosemary, sage. Foods: Beef, bell peppers, Italian sausage, mozzarella, mushrooms, onions, pancetta, Parmesan, tomatoes. Health highlights: Low in calories and sodium. No fat or cholesterol.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 5 g Fibre / Fibres 1 g Sugars / Sucres 2 g

2% 5%

Protein / Protéines 1 g

Sodium / Sodium 15 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

4% 2%

VEGETABLES

Turban Squash Turban squash has a bright orange, flattened round base and a distinctive green, white and orange striped top of multiple knots, resembling a crown or turban. Small to medium-sized, they range from 2 to 15 inches in diameter. The orange flesh is firm, moist and finely textured. The flavour is mild to sweet, with hints of hazelnut. Turban squash is also used as decoration.

Sunchoke/Jerusalem Artichoke The sunchoke is a knobby, tan to dark brown tuber with thin, crackly skin, resembling gingerroot. Also called Jerusalem artichoke (from girasole, Italian for sunflower), this North America native is not an artichoke but a member of the sunflower family. Raw, the white flesh is crunchy, with a slightly sweet, nutty flavour reminiscent of jicama and water chestnuts. Baked, it becomes tender and potato-like.

Swiss Chard Swiss chard, related to beets, has large, crinkled, dark green leaves and crunchy, celery-like stalks. The ﬂavour is mildly sweet and slightly bitter. Green chard (sometimes called white chard) has white stalks. Red (or ruby or rhubarb) chard has red stalks, and stronger ﬂavour. Rainbow chard, the mildest, has red, orange and yellow stalks combined. Chard leaves are cooked like spinach; stalks are cooked like celery.

Peak season: Available year-round. Buy and store: Choose hard turban squash with a smooth, dry, dull skin. Avoid those with a glossy skin, cracks, bruises or soft spots. Store whole turban squash in a cool, dry place up to 3 months; do not refrigerate. To store cut pieces, wrap in plastic wrap and refrigerate up to 5 days. Prep and cook: Scrub well. Use as you would other winter squash.

Nutrition Facts Valeur nutritive Per 125 mL cubes, baked (108 g) par 125 ml de cubes, cuite (108 g) Calories 40 * DV = daily value VQ = valeur quotidienne

Peak season: September–January; available year-round. Buy and store: Choose ﬁrm, evenly coloured sunchokes. Avoid any with wrinkles, mould, green tinges, nicks or soft spots. Sunchokes bruise easily; handle with care. To store, place unwashed in a plastic bag and refrigerate in the crisper bin up to 7 days. Prep and cook: Scrub well. If cut before using, soak the pieces in a bowl of water with lemon juice to prevent them from turning grey. To

Nutrition Facts Valeur nutritive Per 125 mL slices, raw (79 g) par 125 ml de tranches, cru (79 g) Calories 60 * DV = daily value VQ = valeur quotidienne

Peak season: June–October; available year-round. Buy and store: Choose chard with crisp, juicy stalks and ﬁrm, bright, moist leaves. Avoid leaves with browning, yellowing, wilting, or tiny holes. To store, place unwashed in a plastic bag and refrigerate in the crisper bin up to 3 days. Prep and cook: Wash well. Place the leaves in a sink of cold water; swish them gently, then leave in the water several minutes to let any sand sink. Lift out of the water to drain.

Nutrition Facts Valeur nutritive Per 125 mL, cooked (82 g) par 125 ml, cuite (82 g) Calories 20 * DV = daily value VQ = valeur quotidienne

Because the skin and shape make cutting a challenge, cook either whole or cut into halves. To cook whole, pierce the skin in several places, cook until fork-tender, then cut in half and scoop out the seeds and strings. To cook halves, scrape out the seeds and strings ﬁrst, then cook cut side up. To cook: bake, steam, roast, simmer or microwave. Use as a side dish, add to stews and casseroles, or mash or purée to use in soups, risottos, pies and other dishes.

Goes with: Herbs, spices and ﬂavours: Brown sugar, butter, chiles, cinnamon, maple, mint, olive oil, parsley, rosemary, sage. Foods: Apples, bacon, cranberries, hazelnuts, leeks, onions, oranges, Parmesan, sausage, tomatoes. Health highlights: No fat, cholesterol or sodium. Good source of vitamin C, thiamin and magnesium. Provides vitamin B6, folate, niacin, iron and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 10 g Fibre / Fibres 3 g Sugars / Sucres 4 g

3% 12 %

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

50 % 2%

Vitamin C / Vitamine C Iron / Fer

15 % 4%

use raw: cut off the bumpy areas, peel, then grate, shred or cut into matchsticks for salads and slaws. Cook whole sunchokes unpeeled; peel after, if desired. If cut before cooking, add lemon juice or vinegar to the cooking water to prevent the pieces from turning grey. To cook: bake, steam, roast (alone or in the pan with roasted meats), deep-fry thin slices, or shred for pancakes or fritters. Do not cook in aluminum or iron pans (to prevent discolouration).

Goes with: Herbs, spices and ﬂavours: Balsamic, butter, cinnamon, cloves, cream, garlic, mint, mustard, olive oil, rosemary. Foods: Carrots, chicken, couscous, ham, lamb, leeks, onions, pork, scallions, turkey. Health highlights: No fat, cholesterol or sodium. Good source of iron. Provides vitamin C, thiamin, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 14 g Fibre / Fibres 1 g Sugars / Sucres 8 g

5% 5%

Protein / Protéines 2 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

6% 20 %

Separate leaves from stems and pat dry with paper towels, or dry leaves in a salad spinner. To cook leaves: steam, sauté, braise, add to soups and stews, use as ﬁlling for ravioli or other stuffed pastas, or in any dish calling for spinach. To cook the stalks: cut into thick slices, then steam, sauté, braise, or use in dishes such as gratins. If using the leaves and stalks together, cook the stalks several minutes before adding the leaves. Do not cook in an aluminum pot (the chard will discolour the pot).

Goes with: Herbs, spices and ﬂavours: Chiles, chives, dry vermouth, garlic, lemon, olive oil, orange, tarragon, vinegar. Foods: Anchovies, capers, eggs, olives, onions, pine nuts, prosciutto, raisins, tomatoes. Health highlights: Low in calories. No fat or cholesterol. Excellent source of vitamins A and K and magnesium. Good source of vitamins C and E, iron and potassium. Provides riboﬂavin.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 4 g Fibre / Fibres 2 g Sugars / Sucres 1 g

1% 8%

Protein / Protéines 2 g

Sodium / Sodium 170 mg

Vitamin A / Vitamine A Calcium / Calcium

60 % 4%

Vitamin C / Vitamine C Iron / Fer

30 % 15 %

113

VEGETABLES

*At time of publication this food has not yet been rated.

Tamarillo The tamarillo, related to tomatoes and eggplant, is egg-shaped and 2 to 4 inches long. Called “tree tomatoes” until 1967, when New Zealand growers coined its new name, tamarillos have tough, bitter skin; ﬁrm, juicy outer ﬂesh with tiny edible seeds; and soft, sweet-tart inner pulp. Red tamarillos are tartest, gold ones are slightly sweeter, and amber ones (gold with a reddish blush) are sweetest. Tamarillos are used raw and cooked.

Tamarind Tamarinds, or Indian dates, are brown pods 3 to 8 inches long encasing up to 10 small seeds surrounded by edible pulp. When young, the pulp is green and acidic, used in Middle Eastern, Indian and Latin American cooking to add tartness. Mature pulp is dark brown and sticky. The tangy-sweet ﬂavour is a combination of apricots, dates and citrus. Tamarind is a basic ﬂavour in chutney.

Taro Root Taro root is a starchy, oblong tropical tuber with hairy, brown skin. A staple in West Africa, the Caribbean and Polynesia (Hawaiian poi is made from mashed taro), two common varieties are dasheen and eddo. Taro flesh is typically white but can be yellow, orange or pink. Cooked, it turns mauve-grey to violet flecked with purple, with a nutty, potato-like flavour. Taro is used cooked.

114

Peak season: July–August; available late spring–winter. Buy and store: Choose unblemished tamarillos that are heavy for their size. Ripe tamarillos are fragrant and yield slightly to gentle pressure; their green stems start to turn yellow and feel loose. Store unripe tamarillos at room temperature. To store ripe tamarillos, place wrapped in a plastic bag and refrigerate 10 to 14 days. Prep and cook: Tamarillos are used in sweet and savoury dishes. To eat

Nutrition Facts Valeur nutritive Per 3.5 ounces, raw (100 g) par 3,5 onces, cru (100 g) Calories 30 * DV = daily value VQ = valeur quotidienne

Peak season: Early spring to late fall; available year-round. Buy and store: Choose clean pods with relatively little cracking and splitting. Avoid those that are dried out or broken. Store whole pods at room temperature, tightly wrapped, up to several weeks. To store the pulp, refrigerate up to 6 months or freeze up to 1 year. Prep and cook: Tamarind is used mainly as a paste (extract) or syrup. To make tamarind paste, cut the

Nutrition Facts Valeur nutritive Per 2 tamarinds (4 g) par 2 tamarins (4 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose full, ﬁrm, hairy taro root with no sign of shriveling at either end. Avoid those with soft spots, mould or sprouts. For rich, creamy consistency, choose medium to large dark, muddylooking taro with red veining on white ﬂesh. Store in a cool, dry, well-ventilated place up to 7 days; do not refrigerate. Prep and cook: Do not eat raw taro: some varieties are highly toxic

Nutrition Facts Valeur nutritive Per 125 mL slices, cooked (70 g) par 125 ml de tranches, cuite (70 g) Calories 100 * DV = daily value VQ = valeur quotidienne

raw: cut in half crosswise, sprinkle with sugar, and scoop out the flesh. Or add to fruit compotes, salsas and salads, or as a topping for flan, cheesecake and other desserts. Peel before cooking: place in a heatproof bowl, cover with boiling water and let stand 4 minutes; drain. Refill the bowl with cold water, then slit the skin and peel it by hand. Do not cut tamarillos on a wood surface; the juice will stain it. To cook: poach, bake, grill or fry. Use in sauces, chutneys, relishes, curries and other vegetable dishes.

Goes with: Herbs, spices and ﬂavours: Anise, basil, brown sugar, cinnamon, cloves, garlic, honey, lemon, mint, olive oil, oregano. Foods: Apples, bell peppers, chicken, cod, eggplant, ham, lamb, onions, pork, turkey. Health highlights: Low in calories, fat and sodium. No cholesterol. Excellent source of vitamin C. Provides vitamins A and E and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0.4 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 4 g Fibre / Fibres 3 g Sugars / Sucres 4 g

1% 13 %

Protein / Protéines 2 g

Sodium / Sodium 1 mg

Vitamin A / Vitamine A Calcium / Calcium

13 % 1%

Vitamin C / Vitamine C Iron / Fer

50 % 3%

pods open, remove the pulp, and scrape with a knife to separate the pulp from the seeds. Soak the pulp in very hot water several hours or overnight; remove with a slotted spoon, place in a ﬁne strainer to drain, then press out the liquid to get a smooth paste. Tamarind is used in chutneys, sauces (notably Worcestershire), savoury dishes such as curries, as well as jams, desserts and drinks. Tamarind is also used to add tartness, similar to using lemon juice or vinegar.

Goes with: Herbs, spices and ﬂavours: Anise, brown sugar, chiles, cilantro, coriander, cumin, ginger, honey, orange, turmeric. Foods: Bananas, chicken, dates, duck, lamb, lentils, mangoes, pears, scallops, shrimp. Health highlights: Low in calories. No fat, cholesterol or sodium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 0 g Sugars / Sucres 2 g

1% 0%

Protein / Protéines 0.1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

0% 0%

until cooked. Use taro as you would potatoes. Wash under cool running water, cut off both ends, and peel the skin down to the white ﬂesh. Slice or cut into cubes as needed, placing cut pieces in a bowl of cold water to prevent discolouration. Wear gloves when handling (the juice can irritate your hands). To cook: bake, roast, boil, steam, simmer, fry as chips or fritters, or use in soups, stews and casseroles. Cooked taro can be mashed or puréed to use as a side dish or to add to other dishes.

Goes with: Herbs, spices and ﬂavours: Basil, chiles, cinnamon, coconut milk, coriander, garlic, ginger, lime, mustard, nutmeg, parsley. Foods: Almonds, chicken, green olives, macadamia nuts, onions, pork, queso blanco, raisins, seafood, sweet potatoes. Health highlights: Low in sodium. No fat or cholesterol. Good source of vitamins B6 and E. Provides vitamin C, thiamin, folate, magnesium and potassium. High in ﬁbre. Amount / Teneur

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 24 g Fibre / Fibres 4 g Sugars / Sucres 0 g

8% 14 %

Protein / Protéines 0.4 g

Sodium / Sodium 10 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

6% 4%

VEGETABLES

Tomatillo The tomatillo (toh-mah- tee-oh), related to tomatoes and gooseberries, and also called tomate verde and Mexican green (or husk) tomato, looks like a small green tomato wrapped in a light brown, papery husk. Although yellow tomatillos are riper, green ones are preferred for their pleasing acidic ﬂavour—slightly tart, with hints of lemon and apple. Popular in Mexican and Southwestern cooking, tomatillos are used raw and cooked.

Peak season: May–November (domestically grown); available year-round. Buy and store: Choose ﬁrm, shiny green tomatillos with tight-ﬁtting husks that are unshrivelled, free of mould, and dry to the touch. Avoid tomatillos with yellow or broken husks. To store, place unhusked in a paper bag and refrigerate up to 2 weeks. Or place husked tomatillos in a plastic bag and refrigerate up to 3 weeks. Unhusked tomatillos can also be frozen.

Nutrition Facts Valeur nutritive Per 1 medium (34 g) par tomatille de taille moyenne (34 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Prep and cook: Pull off and discard the husk. Wash the tomatillo well to remove the husk’s sticky residue. If desired, cut out the small core at the stem end. To use raw, chop or slice to add to guacamole, gazpacho, salads and sandwiches. Cooked, they’re a key ingredient in chile sauces and cooked salsas, and the basis of salsa verde. Cooking intensiﬁes their ﬂavour, reduces their acidity and softens the skin, but creates a soupy consistency. Cook whole or cut into halves, then

roast, simmer, use in stews and jams, purée for sauces and salad dressings, or use in recipes as a substitute for tomatoes. Goes with: Herbs, spices and ﬂavours: Basil, chiles, cilantro, cumin, garlic, lime, orange, oregano, sugar, tequila. Foods: Avocados, bell peppers, chicken, corn, cucumbers, jalapeños, onions, pork, shrimp, tomatoes. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides vitamin C. Amount / Teneur

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 1 g Sugars / Sucres 1 g

1% 3%

Protein / Protéines 0.3 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

6% 2%

Some say “tomayto,” some say “tomahto,” and the Aztecs, who first cultivated them 1,400 years ago, said “tomatl.” Technically a fruit, tomatoes are used as a vegetable in cuisines throughout the world, and are a top favourite in North America. Thin-skinned with juicy pulp, edible seeds and fabulous flavour, there’s a wealth of sizes, shapes and colours to satisfy the taste for tomatoes. From little grapes to great big beefsteaks, some varieties are perfect raw, others are ideal for cooking, and some do double duty deliciously. And they’re filled with nutritional goodness: low in calories and sodium, no fat or cholesterol and rich in vitamins A and C. The tomato: healthy, versatile, flavourful—no matter how you say it. 115

VEGETABLES

Beefsteak Tomato Beefsteak tomatoes are bright red, meaty and juicy, have slightly flattened tops and bottoms, and smooth, thin skin. As the largest cultivated tomato, beefsteaks are typically about 4 inches in diameter and can weigh 1 pound or more. Prized for the large, flavourful slices they yield and for their flavour, vine-ripened beefsteaks are sweet, slightly tangy, and succulent. Beefsteaks are used raw and cooked.

Cherry Tomato Cherry tomatoes, available in red and yellow varieties, are small (about 1 inch in diameter), round or oblong, and smoothskinned. Red cherry tomatoes are deep red (resembling cherries), and very sweet. Yellow cherry tomatoes can be pale yellow to golden, and are typically less acidic than red, with ﬂavour ranging from somewhat bland to sweet and ﬂavourful. Cherry tomatoes are used raw and cooked.

Cluster/Hothouse Tomato Cluster tomatoes aren’t a tomato variety, but the way vine-ripened tomatoes are sold: as clusters of 4 to 10 tomatoes attached to the vine. Also called hothouse (grown in hothouses for out-of-season sales) and on-the-vine tomatoes, several varieties are sold as clusters, including medium-sized beefsteak (the most common), Roma (plum) and cherry tomatoes. Their appearance, fragrance and ﬂavour are excellent, and they keep longer.

116

Peak season: Summer–early fall; available year-round. Buy and store: Choose plump, smooth beefsteaks with no cracks or bruises. When ripe, they are fragrant and deeply coloured, and yield slightly to gentle palm pressure. Store unwashed ripe beefsteaks at room temperature out of direct sunlight 1 to 2 days. (If they must be kept longer, refrigerate and use as soon as possible.) Prep and cook: Beefsteaks bruise easily; handle with care. Use raw slices in sandwiches, on burgers and in salads, or chop for salsas and cold

soups such as gazpacho. Cooked, their meatiness adds richness to soups and stews. Because beefsteaks are thin-skinned, they don’t have to be peeled before cooking. If peeling is preferred, cut an“X” in the bottom of the tomato, place in boiling water 20 seconds, transfer to a colander, rinse under cold water, then slip off the skin. To seed the tomato (if desired), cut it into wedges and, using a small paring knife, cut out the seeds, leaving the ﬂesh intact. To cook: bake, roast, broil, sauté, grill, simmer for sauces, or use in soups, stews and casseroles.

Goes with: Herbs, spices and ﬂavours: Balsamic, basil, black pepper, Chianti, garlic, mayonnaise, mint, olive oil, oregano, salt. Foods: Beef, cod, cucumber, eggplant, mozzarella, onions, Parmesan, romaine, shrimp, sourdough, veal, zucchini. Health highlights: Low in calories and sodium. No fat or cholesterol. Good source of vitamins A, C and K. Provides vitamins B6 and E, thiamin, niacin, folate, magnesium and potassium.

Nutrition Facts Valeur nutritive

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Per 1 large tomato, raw (182 g) par tomate de grande taille, crue (182 g) Calories 35 * DV = daily value VQ = valeur quotidienne

Peak season: Summer–early fall; available year-round. Buy and store: Usually sold in containers. Choose ripe cherry tomatoes with uniform, bright colour and a fragrant aroma. Avoid those with split skins, bruises or soft spots. Store unwashed ripe cherry tomatoes at room temperature out of direct sunlight 1 to 2 days. (If they must be kept longer, refrigerate, and use within 5 days.)

Nutrition Facts Valeur nutritive Per 4 cherry tomatoes, raw (68 g) par 4 tomates cerises crues (68 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose plump, smooth tomatoes with no cracks or bruises, and attached to fresh, green vines. When ripe, they are fragrant and deeply coloured, and yield slightly to gentle palm pressure. Store unwashed and stem-side down, at room temperature out of direct sunlight up to 5 days, picking from the cluster as needed. (If they must

Nutrition Facts Valeur nutritive Per 1 medium tomato, raw (123 g) par tomate de taille moyenne crue (123 g) Calories 20 * DV = daily value VQ = valeur quotidienne

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 7 g Fibre / Fibres 2 g Sugars / Sucres 5 g

2% 9%

Protein / Protéines 2 g

Sodium / Sodium 10 mg

Vitamin A / Vitamine A Calcium / Calcium

15 % 2%

Vitamin C / Vitamine C Iron / Fer

40 % 4%

Prep and cook: To use raw: eat out of hand, add to salads or fresh vegetable platters with dip, or use as a garnish. Stuff whole or halves with guacamole, cheese spread or seafood salad as an appetizer. Red cherry tomatoes are better suited to cooking than yellow ones. To cook: sauté, roast or grill as a side dish, add to stews and casseroles, or simmer for sauces and soups.

Goes with: Herbs, spices and ﬂavours: Balsamic, basil, black pepper, chives, garlic, olive oil, oregano, salt, wine vinegar. Foods: Arugula, chicken, crab, cucumbers, feta, lettuce, mozzarella, onions, pasta, scallions, shrimp. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides vitamins A, C and K and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 3 g Fibre / Fibres 1 g Sugars / Sucres 2 g

1% 3%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

6% 0%

Vitamin C / Vitamine C Iron / Fer

15 % 2%

be kept longer, refrigerate, and use as soon as possible.) Prep and cook: Cluster tomatoes bruise easily; handle with care. Use raw or cooked according to the variety: beefsteaks sliced for sandwiches and salads, or added to cooked dishes; Romas for salads and sauces; and cherry tomatoes for eating out of hand and salads, and stuffed as appetizers.

Goes with: Herbs, spices and ﬂavours: Basil, garlic, mint, olive oil, oregano, pepper, sea salt, sugar, wine vinegar. Foods: Beef, bell peppers, cucumbers, eggplant, lettuce, mozzarella, onions, scallions, shrimp, zucchini. Health highlights: Low in calories and sodium. No fat or cholesterol. Provides vitamins A, B6, C, E and K, folate, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 5 g Fibre / Fibres 1 g Sugars / Sucres 3 g

2% 6%

Protein / Protéines 1 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

10 % 2%

Vitamin C / Vitamine C Iron / Fer

25 % 2%

VEGETABLES

Grape Tomato Grape tomatoes, which grow in clusters like grapes, are available in red and yellow varieties. Oval, smooth-skinned and tiny—about half to one-third the size of cherry tomatoes—they typically have thicker skin, lower moisture and a sweeter ﬂavour. Originally developed in Thailand as a hybrid of cherry, teardrop and Roma tomatoes, many varieties are now grown. Grape tomatoes are mainly used raw.

Green Tomato Green tomatoes sold in grocery stores are typically unripe red tomatoes such as beefsteak. They’re light to medium green (sometimes tinged with white, pale yellow or pink), smooth and ﬁrm, with a pleasing piquant ﬂavour. (“True” green tomatoes are heirloom varieties, such as Evergreen, bred to be green when fully ripe, and are not widely available.) Green tomatoes are used raw, cooked and pickled.

Roma/Plum Tomato Roma or plum tomatoes, also called Italian or paste tomatoes, are red, medium-sized, narrow and egg- or pear-shaped. San Marzano is a variety prized for its flavour. Yellow Romas are also available. Thickskinned, low-moisture and meaty, Romas have dense flesh, few seeds and full, slightly sweet flavour, making them an ideal cooking tomato, especially for tomato paste and sauces. Romas are also used raw.

Peak season: Available year-round. Buy and store: Usually sold in containers. Choose ripe grape tomatoes with uniform bright colour and are plump, smooth and fragrant. Avoid those with split skins, bruises or soft spots. Store unwashed ripe grape tomatoes at room temperature out of direct sunlight up to 7 days. (If they must be kept longer, refrigerate, and use within another 3 to 5 days.)

Nutrition Facts Valeur nutritive Per 4 tomatoes, raw (68 g) par 4 tomates, crues (68 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: Summer–fall. Buy and store: Choose very ﬁrm, medium to large bright green tomatoes (small ones may be sour or bitter). Avoid those with blemishes, cracks or bruises. Store unwashed in a cool, dry place away from sunlight 2 to 3 days; do not refrigerate. Prep and cook: To peel (if desired), cut an “X” in the bottom of the tomato, place in boiling water 20 seconds, transfer to a colander, rinse under cold water, then slip

Nutrition Facts Valeur nutritive Per 1 medium green tomato, raw (123 g) par tomate verte de taille moyenne, crue (123 g) Calories 30 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose plump, smooth-skinned Romas with no cracks or bruises. When ripe, they are fragrant and deeply coloured, and yield slightly to gentle palm pressure. Store unwashed ripe Romas at room temperature out of direct sunlight 1 to 2 days. (If they must be kept longer, refrigerate, and use within 1 week.) Prep and cook: Cut out the core at the stem end. Use raw slices in sandwiches and salads, or chop

Nutrition Facts Valeur nutritive Per 1 Roma/plum tomato, raw (62 g) par tomate italienne/prune, crue (62 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Prep and cook: Grape tomatoes are usually used raw, but they can also be cooked. To use raw: eat out of hand, add to warm and cold salads or fresh vegetable platters with dip, or use as a garnish. To cook: sauté, roast or grill as a side dish, or add to soups, stews and casseroles. Goes with: Herbs, spices and ﬂavours: Basil, breadcrumbs, chiles, dill, garlic, olive oil, oregano, parsley, tarragon, wine vinegar.

Foods: Arugula, Bibb lettuce, blue cheese, chicken, goat cheese, olives, red onions, scallions, shellﬁsh, tuna. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides vitamins A, C and K and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 3 g Fibre / Fibres 1 g Sugars / Sucres 2 g

1% 3%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

6% 0%

Vitamin C / Vitamine C Iron / Fer

15 % 2%

off the skin. To seed (if desired), cut into wedges and using a small paring knife, cut out the seeds, leaving the ﬂesh intact. Then slice or chop as needed. To use raw, serve sliced, or chop and add to salsas, relishes and salads, or as a topping for tacos. To cook: sauté, batter and fry (for classic fried green tomatoes), stew, braise, bake, roast or broil. Or add to soups, sauces, omelettes or casseroles, or use in chutneys and jams. They can also be pickled.

Goes with: Herbs, spices and ﬂavours: Breadcrumbs, buttermilk, cayenne, cider vinegar, cilantro, cornmeal, cumin, garlic, salt, sugar. Foods: Apples, avocados, bacon, bell peppers, crab, eggs, jalapeños, onions, potatoes, summer squash, tomatillos. Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamin C. Good source of vitamin K. Provides vitamin A, thiamin, folate and potassium. Amount / Teneur

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 6 g Fibre / Fibres 1 g Sugars / Sucres 5 g

2% 5%

Protein / Protéines 1 g

Sodium / Sodium 15 mg

Vitamin A / Vitamine A Calcium / Calcium

8% 2%

Vitamin C / Vitamine C Iron / Fer

50 % 4%

for salsas and cold soups such as gazpacho. Cooked, Romas are excellent for tomato paste, sauces and catsup. Peel and seed before cooking. To peel, cut an “X” in the bottom of the tomato, place in boiling water 30 to 60 seconds, transfer to a colander, rinse under cold water, then slip off the skin. To seed, cut the tomato into wedges and using a small paring knife, cut out the seeds, leaving the ﬂesh intact. To cook: sauté, simmer, stew, bake, roast, or use in soups, stews,

casseroles, cooked relishes and chutneys. They are also a good choice for canning. Goes with: Herbs, spices and ﬂavours: Basil, bay leaf, Chianti, garlic, marjoram, olive oil, oregano, parsley, red wine vinegar, salt. Foods: Arugula, beef, bell peppers, eggplant, mozzarella, mushrooms, onions, pork, Romano, yellow squash. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides vitamins C and K.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 1 g Sugars / Sucres 2 g

1% 3%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

4% 0%

Vitamin C / Vitamine C Iron / Fer

15 % 2%

117

VEGETABLES

Teardrop Tomato Teardrop tomatoes, also called pear tomatoes, are very small, with a rounded bottom tapering to a narrow top, like a teardrop or tiny pear. Available in red and yellow varieties, teardrop tomatoes are smooth, thin-skinned, tender and juicy, with tiny seeds and rich tomato ﬂavour. They are slightly smaller than cherry tomatoes, and can be used raw and cooked in the same ways.

Yellow Tomato Yellow tomatoes are a variant of a number of red tomato varieties. A tomato’s colour comes from a mix of pigment compounds: yellow tomatoes contain larger amounts of yellow-orange beta-carotene but little lycopene, which makes red tomatoes red. Yellow tomatoes are usually medium to large slicing tomatoes, and are typically somewhat sweeter. Also available: yellow Roma/plum, cherry and teardrop/pear tomatoes.

Turnip The turnip is a cruciferous root vegetable related to the rutabaga. The most common variety is round and white with reddishpurple at the top, rings at the base of the leaves, and crisp white flesh. Some varieties are cylindrical; others are rose, black or gold. Small, young turnips are tender, thinskinned and sweeter. As turnips mature, the flesh becomes woody, with a stronger flavour.

118

Peak season: Available year-round. Buy and store: Usually sold in containers. Teardrop tomatoes bruise easily; handle with care. Choose ripe, plump, smooth teardrops that are uniform in size and have bright colour and a fragrant aroma. Avoid those with cracks, bruises or soft spots. Store unwashed ripe teardrops at room temperature out of direct sunlight 1 to 2 days. (If they must be kept longer, refrigerate, and use as soon as possible.)

Prep and cook: To use raw: eat out of hand, add to salads or fresh vegetable platters with dip, or use as a garnish. Stuff whole or halves with guacamole, cheese spread or seafood salad as an appetizer. To cook: sauté, roast or grill as a side dish, add to stews and casseroles, use in sauces and stir-fries, or cut in half and use as a pizza topping. Goes with: Herbs, spices and ﬂavours: Balsamic, basil, black pepper, Champagne, chives, garlic, olive oil, salt, sour cream, tarragon.

Foods: Anchovies, blue cheese, chicken, cucumbers, feta, lettuce, onions, shrimp, watercress, zucchini. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides vitamins A, C and K, folate and potassium.

Nutrition Facts Valeur nutritive

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Per 125 mL chopped, raw (95 g) par 125 ml émincée, crue (95 g) Calories 15 * DV = daily value VQ = valeur quotidienne

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 4 g Fibre / Fibres 1 g Sugars / Sucres 3 g

1% 5%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

8% 0%

Vitamin C / Vitamine C Iron / Fer

20 % 2%

Peak season: August–September. Buy and store: Choose plump, smooth yellow tomatoes with no cracks, bruises or soft spots. When ripe, they’re fragrant and deeply coloured, and yield slightly to gentle palm pressure. Store unwashed ripe tomatoes at room temperature out of direct sunlight 1 to 2 days. (If they must be kept longer, refrigerate, and use as soon as possible.) Prep and cook: Yellow tomatoes bruise easily; handle with care. Use raw or cooked, as you would red tomatoes. For medium and

large tomatoes: Slice to use in sandwiches and salads, or chop for salsas and cold soups such as gazpacho. To peel before cooking, cut an “X” in the bottom of the tomato, place in boiling water 20 seconds, transfer to a colander, rinse under cold water, and then slip off the skin. To seed the tomato (if desired), cut it into wedges, and using a small paring knife, cut out the seeds, leaving the ﬂesh intact. To cook: bake, roast, broil, sauté, grill, simmer for sauces, or use in soups, stews and casseroles.

Goes with: Herbs, spices and ﬂavours: Balsamic, basil, chiles, chives, garlic, mint, olive oil, oregano, sea salt, tarragon. Foods: Anchovies, bell peppers, black olives, blue cheese, eggplant, mozzarella, onions, radicchio, shellﬁsh, zucchini. Health highlights: Low in calories and sodium. No fat or cholesterol. Provides vitamin C, folate and potassium.

Nutrition Facts Valeur nutritive

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Per 125 mL chopped, raw (73 g) par 125 ml émincée, crue (73 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: October–March; available year-round. Buy and store: Choose ﬁrm, small turnips (less than 3 inches in diameter) that are heavy for their size, with smooth, unblemished skin. The greens should look bright and fresh. Remove the greens, and store separately: place unwashed in a plastic bag and refrigerate up to 2 days. Place the turnips in a perforated plastic bag and refrigerate up to 7 days.

Nutrition Facts Valeur nutritive Per 125 mL cubes, cooked (82 g) par 125 ml de cubes, cuit (82 g) Calories 20 * DV = daily value VQ = valeur quotidienne

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 1 g Sugars / Sucres 0 g

1% 2%

Protein / Protéines 1 g

Sodium / Sodium 15 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

Prep and cook: Cut off the top and bottom. Peel larger turnips; small, young turnips can be left unpeeled. To use raw, shred or thinly slice for salads and slaws. To use cooked, cut into quarters, cubes or slices. To cook: boil, bake, roast, steam, sauté, stir-fry, or add to stews and casseroles. Cook just until tender (do not overcook: they lose their sweetness). Mash cooked turnips as a side dish, or purée for soup. Cook the greens as you would other greens. (See Turnip Greens.)

Goes with: Herbs, spices and ﬂavours: Chives, cider vinegar, cream, lemon, mustard, paprika, sherry, sugar, thyme, turmeric. Foods: Apples, bacon, cabbage, carrots, lamb, mushrooms, onions, Parmesan, pork, potatoes. Health highlights: Low in calories and sodium. No fat or cholesterol. Provides vitamin C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 4 g Fibre / Fibres 2 g Sugars / Sucres 2 g

1% 7%

Protein / Protéines 1 g

Sodium / Sodium 15 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

15 % 2%

VEGETABLES

Turnip Greens Turnip greens are flat, long-stemmed, light green with a slight purple tint, and fuzzy. Young greens are tender and relatively sweet, with a mellow turnip flavour; older greens are tough and strong-tasting. Their robust, pungent, slightly bitter flavour becomes milder with cooking. Similar to mustard greens, and a popular ingredient in soul food, turnip greens are mainly used cooked.

Watercress Watercress, also called American cress and nasturtium (from the Latin for “twisted nose,” for its pungency), is a delicate cruciferous green that’s a member of the mustard family. Cultivated along waterways in the U.S., Europe and Asia, watercress has small, tender-crisp, heart-shaped green leaves on fragile, edible stems. The ﬂavour is slightly bitter with a peppery bite. Watercress is used raw and cooked.

Yam Yams are tropical tubers often confused with sweet potatoes (in the U.S., orange sweet potatoes are sometimes mislabelled as yams). Yams are long and irregularly shaped, with a rough, bark-like brown skin and starchy, dry ﬂesh that may be white, yellow, purple or pink, with a bland ﬂavour. Most yams sold weigh 5 to 11 pounds. Popular in Latin America and the Caribbean, yams are used cooked.

Peak season: Available year-round. Buy and store: Turnip greens are sold loose. Choose small, moist leaves. Avoid leaves that are wilted or yellowed, or have holes or thick stems. To store, wrap in a damp paper towel, place inside a plastic bag, and refrigerate 2 to 3 days. Prep and cook: Strip and discard tough stems. Add small leaves to salads. Stack larger leaves, cut to desired size and add to soups,

Nutrition Facts Valeur nutritive Per 125 mL, cooked (76 g) par 125 ml, cuites (76 g) Calories 15 * DV = daily value VQ = valeur quotidienne

Peak season: May–June; available year-round. Buy and store: Watercress is sold in bunches. Choose watercress with fresh-looking, unbroken stems and deep green leaves. Avoid any with yellow leaves, slippery stems or an unpleasant smell. Remove the band holding the bunch together. If the root ball is attached, wrap the watercress in a damp paper towel, place in a plastic bag and refrigerate up to 5 days. If no root ball (the stems have been cut), stand the stems in a glass of water,

Nutrition Facts Valeur nutritive Per 250 mL, raw (36 g) par 250 ml, cru (36 g) Calories 0 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Smaller yams may be available whole. Larger yams are cut up and sold in 1- or 2-pound chunks in plastic wrap. Look for ﬁrm, heavy yams or chunks that are free of soft spots, cracks and bruising. Store in a cool, dark place 10 to 14 days. Do not refrigerate. Prep and cook: Using a sharp knife, cut away the tough skin, then slice or cut the yam into

Nutrition Facts Valeur nutritive Per 125 mL cubes, baked or boiled (72 g) par 125 ml de cubes, cuite ou bouillie (72 g) Calories 80 * DV = daily value VQ = valeur quotidienne

stir-fries and stews. Or cook as you would spinach: boil, steam or sauté. To avoid discolouration, do not cook in aluminum or iron pans. Goes with: Herbs, spices and ﬂavours: Butter, cayenne, cumin, curry, garlic, hot sauce, lemon, red chiles, vinegar. Foods: Bacon, bell peppers, corn, cornbread, ham, onions, Parmesan, potatoes, smoked sausage.

Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamins A and K and folate. Good source of vitamins C and E. Provides vitamin B6 and magnesium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 3 g Fibre / Fibres 3 g Sugars / Sucres 0 g

1% 11 %

Protein / Protéines 1 g

Sodium / Sodium 20 mg

Vitamin A / Vitamine A Calcium / Calcium

60 % 10 %

Vitamin C / Vitamine C Iron / Fer

35 % 4%

cover loosely with a plastic bag and refrigerate up to 5 days. Or place the watercress in an open or perforated plastic bag and refrigerate in the crisper bin up to 5 days. Prep and cook: Remove large stems. Rinse the watercress in cold water, and pat dry or dry in a salad spinner. Use raw in sandwiches and salads. Cooking softens the ﬂavour. To use cooked, add to soups, omelettes, quiches and other cooked dishes, and as a pizza topping. Watercress is also used as a garnish.

Goes with: Herbs, spices and ﬂavours: Balsamic, chives, cream, lime, mustard, olive oil, orange, oregano, parsley, thyme. Foods: Beef, cucumbers, eggs, endive, fennel, goat cheese, pears, rice, salmon, tomatoes, walnuts. Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamin K. Provides vitamins A and C.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 0 g Fibre / Fibres 0 g Sugars / Sucres 0 g

0% 0%

Protein / Protéines 1 g

Sodium / Sodium 15 mg

Vitamin A / Vitamine A Calcium / Calcium

10 % 4%

Vitamin C / Vitamine C Iron / Fer

25 % 0%

pieces, and place in a bowl of water to prevent discolouration. To cook: boil, roast or fry, or add to soups and stews. Or mash cooked yams and use in desserts. Yams can substitute for potatoes or sweet potatoes in many recipes, but their blander ﬂavour calls for stronger, spicier seasonings. Goes with: Herbs, spices and ﬂavours: Allspice, butter, chiles, cilantro, coconut, garlic, ginger, lime, turmeric.

Foods: Apricots, bacon, chicken, cod, greens, onions, oranges, pork, tomatoes. Health highlights: Low in sodium. No fat or cholesterol. Good source of vitamin C. Provides vitamin B6, thiamin, folate, magnesium and potassium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 20 g Fibre / Fibres 3 g Sugars / Sucres 0 g

7% 11 %

Protein / Protéines 1 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 0%

Vitamin C / Vitamine C Iron / Fer

15 % 2%

119

VEGETABLES

Yuca/Cassava Yuca or cassava (or manioc or tapioca) is a tropical tuber with bark-like brown skin and hard, smooth, starchy white ﬂesh. Widely used in Latin America, the Caribbean and Africa (and unrelated to yucca, the desert succulent), yuca has two main categories: sweet and bitter. Sweet yuca, sold fresh in the U.S., is creamy, buttery and subtly sweet when cooked, and can substitute for potatoes.

Zucchini Zucchini (Italian for “small squash”) is slender and cylindrical, typically 4 to 8 inches long and 2 to 3 inches around, with edible deep green skin sometimes streaked with yellow-green. The ﬁrm ﬂesh is white tinged with green, with small, edible seeds. Pale green, yellow, round and “baby” varieties are also available. Tender and mild-tasting when cooked, this popular vegetable is extremely versatile.

Peak season: Available year-round. Buy and store: Yuca is usually sold waxed. Choose rock-hard yuca with an even, cylindrical shape. Avoid those with bald spots, mould, cracks or stickiness. Store in a cool, dry place away from direct sunlight up to 7 days. To store peeled pieces, place in a container, cover with water and refrigerate up to 3 days. Or freeze, tightly wrapped, for several months. Prep and cook: Do not eat raw yuca. Raw sweet yuca contains

prussic acid, which is toxic, mainly in the skin; cooking neutralizes the small amounts in the ﬂesh. Peel before cooking: cut off both ends, and cut away the brown outer skin and the purple underskin until only the white ﬂesh is left. Quarter it lengthwise, placing the cut pieces in water, and cut out the tough strings in the centre. Then cut or grate as needed. To cook: boil, steam, stew, fry or sauté. Add mashed or puréed cooked yuca to soups and stews to thicken.

Yuca can also be used instead of potatoes in many recipes. Goes with: Herbs, spices and ﬂavours: Chiles, cilantro, coconut, cumin, garlic, lemon, lime, smoked paprika, vinegar. Foods: Bell peppers, chayote, Cheddar, chicken, onions, plantains, pork, scallions, seafood. Health highlights: Low in sodium. No fat or cholesterol. Good source of vitamin C and folate. Provides thiamin, niacin, vitamin B6, magnesium and potassium.

Nutrition Facts Valeur nutritive

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Per 125 mL, raw (109 g) par 125 ml, cru (109 g) Calories 170 * DV = daily value VQ = valeur quotidienne

Cholesterol / Cholestérol 0 mg

14 % 8%

Protein / Protéines 1 g

Sodium / Sodium 15 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 2%

Vitamin C / Vitamine C Iron / Fer

35 % 2%

Peak season: Available year-round. Buy and store: Choose ﬁrm, bright zucchini that are fairly heavy for their size. Smaller, younger zucchini are more tender and have thinner skin; larger ones are best for stuffed zucchini dishes. Avoid any with nicks, bruises or soft spots. To store, place unwashed in a plastic bag and refrigerate up to 5 days. Prep and cook: Zucchini is used unpeeled. Cut off the neck and base, then cut or grate as

needed. To use raw, add slices to raw vegetable platters with dip, grate to use in breads, fritters and pancakes, or add tiny zucchini to salads. To cook: bake (stuffed or unstuffed), roast, sauté, grill, stir-fry, boil, steam, microwave, deep-fry, or add to soups, stews, casseroles and lasagna. Add puréed cooked zucchini to pasta sauces. Zucchini can also be pickled. Goes with: Herbs, spices and ﬂavours: Basil, chiles, dill, garlic,

lemon, olive oil, oregano, parsley, pepper, wine vinegar. Foods: Beef, eggplant, feta, mushrooms, onions, pancetta, Parmesan, salmon, tomatoes, walnuts. Health highlights: Low in calories. No fat, cholesterol or sodium. Good source of vitamin A and folate. Provides vitamins B6 and C, magnesium and potassium.

Nutrition Facts Valeur nutritive

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Per 125 mL cubes, cooked (127 g) par 125 ml de cubes, cuite (127 g) Calories 20 * DV = daily value VQ = valeur quotidienne

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 3 g Fibre / Fibres 1 g Sugars / Sucres 4 g

1% 5%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

15 % 2%

Vitamin C / Vitamine C Iron / Fer

120

% DV / % VQ*

Carbohydrate / Glucides 41 g Fibre / Fibres 2 g Sugars / Sucres 2 g

25 % 4%

herbs

PEAK SEASONS

Fresh herbs: those flavourful sprigs and snips of greenery that bring a dish to life. Herbs are used worldwide, and probably have been even before fire was discovered. In ancient times they were thought to be magic. And from a culinary standpoint, they are! Herbs can make even the simplest dishes taste extra special. Countless recipes call for fresh herbs and tell you how to use them. But if you aren’t following a recipe, add them near the end of cooking. (Heat causes their flavour to fade.) To substitute fresh herbs for dried, just double the amount called for. Herbs give a burst of distinctive flavour to just about everything: grilled and roasted meat, seafood dishes, salads, vegetables, sauces, even fruit, sorbet and more—like magic!

spring Chervil

summer Basil Marjoram Mint

year-round Basil Bay Leaf Chervil Chives Cilantro Dill Marjoram Mint Oregano Parsley Rosemary Sage Savory Tarragon Thyme

121

HERBS

Basil Basil, a relative of mint, is a key ingredient in Italian and Asian cooking. The more than 50 varieties have names that reflect their flavour (e.g., cinnamon basil), appearance (purple ruffled) or locale (Thai, Genovese). Sweet basil, the most common, has yellowgreen to dark green leaves up to 4 inches long, a sweet, clove-like fragrance and a mildly pungent flavour that evokes clove, anise and mint.

Bay Leaf Bay leaves are the leaves of the Mediterranean bay laurel tree. Widely used in French, Moroccan and Turkish cooking, the leaves are shiny medium-green ovals with rough edges. They have a pungent ﬂavour when fresh, and are mellower and sweeter dried. Also used are the leaves of the California bay tree: greyish-green, long and narrow, with a stronger ﬂavour. Sold fresh and dried, bay leaves are used in cooked dishes.

Chervil Chervil, a member of the parsley family, has tiny, lacy, light green leaves, a fragrance reminiscent of celery and licorice, and a delicate, fresh flavour with hints of parsley and anise. Essential to French cuisine, chervil is especially well-suited to subtle dishes, as it intensifies the flavours of other herbs. Chervil is sold fresh and dried; fresh has stronger flavour.

122

Peak season: Summer; available year-round. Buy and store: Fresh basil is usually sold in packets or as small plants. Choose basil with evenly coloured leaves that are bright, fresh and fragrant. Avoid limp or wilting basil, or any with dark spots or slimy, dark-coloured leaves. To store, wrap unwashed sprigs in a damp paper towel, place in a partially open resealable plastic bag and refrigerate on the top shelf (the warmest area, to prevent freezing) several days. Check daily.

Or stand the stems in a glass of water, cover loosely with a plastic bag and refrigerate several days, changing the water every 2 days. Prep and cook: Remove the leaves from the inedible stems. Rinse, shake off water, and pat dry with paper towels. To cut (if desired): mince or cut into strips with a sharp knife, or snip with kitchen scissors, or tear by hand. Use fresh for pesto, in salads, sandwiches, salad dressings and fresh sauces, or on bruschetta. Sprinkle as a topping on cooked dishes such as

soups, vegetables, pasta and Asian dishes. To use in cooked dishes, add to stir-fries, sautées, sauces, stews, soups and pizza during the last 2 minutes of cooking. Goes with: Herbs, spices and ﬂavours: Balsamic, Chianti, chiles, garlic, lemon, olive oil, orange, oregano, parsley, soy sauce. Foods: Arugula, chicken, eggplant, mozzarella, Parmesan, seafood, tomatoes, walnuts, white beans, zucchini. Health highlights: No fat, cholesterol or sodium. Provides vitamin A.

Nutrition Facts Valeur nutritive

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Per 60 mL chopped, fresh (11 g) par 60 ml émincé, frais (11 g) Calories 0 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Choose whole, brightly coloured fresh bay leaves with a strong aroma. Avoid leaves that are wilted, broken or have brown spots. To store, wrap unwashed in a damp paper towel, place in a partially open resealable plastic bag, and refrigerate on the top shelf (the warmest area, to prevent freezing) several days. Check daily.

Nutrition Facts Valeur nutritive Per 15 mL, dried (1.8 g) par 15 ml, séché (1,8 g) Calories 5 * DV = daily value VQ = valeur quotidienne

Peak season: Early spring; available year-round. Buy and store: Chervil is usually sold in bunches. Choose bunches with fresh, bright, feathery leaves with a noticeable celery or licorice fragrance. Avoid chervil that looks faded, has brown spots, or is limp or withered. To store, wrap unwashed in a damp paper towel, place in a partially open resealable plastic bag and refrigerate on the top shelf (the warmest area, to prevent freezing) several days. Check daily.

Nutrition Facts Valeur nutritive Per 15 mL, dried (1.9 g) par 15 ml, séché (1,9 g) Calories 0 * DV = daily value VQ = valeur quotidienne

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 0 g Fibre / Fibres 0 g Sugars / Sucres 0 g

0% 0%

Protein / Protéines 0.3 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

6% 2%

Vitamin C / Vitamine C Iron / Fer

4% 2%

Prep and cook: Bay leaves are used for ﬂavouring, and are not eaten. Rinse fresh bay leaves, shake off water and pat dry with paper towels. If using California bay leaves, use half the amount called for. Add whole to marinades and slow-cooked dishes such as sauces, stews, soups, stocks, vegetable dishes and roasted meats. Remove before serving. Bay leaves are also used in seasoning blends for seafood and pickling.

Goes with: Herbs, spices and ﬂavours: Basil, black pepper, Burgundy, chiles, cream, garlic, olive oil, orange, oregano, parsley. Foods: Beef, carrots, chicken, crab, ﬂounder, lentils, pork, potatoes, squash, tomatoes. Health highlights: No fat, cholesterol or sodium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 1 g Fibre / Fibres 0 g Sugars / Sucres 0 g

0% 0%

Protein / Protéines 0.1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 2%

Vitamin C / Vitamine C Iron / Fer

2% 6%

Prep and cook: Rinse, shake off water and pat dry with paper towels. To cut (if desired): mince with a sharp knife or snip with kitchen scissors. To use fresh, sprinkle as a topping on soups, vegetables, pasta and other cooked dishes just before serving. Use in cooked dishes such as sauces, soups, stews, omelettes, stir-fries or sautées during the last 2 minutes of cooking. Use whole sprigs as a garnish.

Goes with: Herbs, spices and ﬂavours: Butter, chives, cream, olive oil, parsley, Sauvignon Blanc, tarragon, wine vinegar. Foods: Asparagus, beans, carrots, chicken, eggs, ham, peas, potatoes, seafood, spinach. Health highlights: No fat, cholesterol or sodium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 1 g Fibre / Fibres 0 g Sugars / Sucres 0 g

0% 0%

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 2%

Vitamin C / Vitamine C Iron / Fer

2% 4%

HERBS

Chives Chives are a member of the onion family. The most familiar variety has slender, bright green, hollow leaves 6 to 10 inches long that taper to a point at the top, and a delicate, mild onion flavour. Other varieties include curly chives, with curled greenish-blue leaves; and Chinese chives, with flat leaves and a garlicky flavour (see Gau Choy/Chinese Chives). Chives’ lavender flowers are also edible. Fresh chives are used raw and cooked.

Cilantro Cilantro, also called Chinese parsley, is from the coriander plant, specifically its small, bright green feathery leaves and edible stems. (Coriander seeds are used as a spice.) A key ingredient in Latin American, Caribbean, North African and Asian cuisines, cilantro has a distinctive pungent, earthy flavour (often described as “soapy”) that works well with spicy flavours in fresh and cooked dishes.

Dill Dill, also called dill weed, has feathery fronds of long, slender, blue-green, needlelike leaves. Related to carrots, this aromatic herb has a sweet, grassy flavour with hints of anise, celery and parsley. (Dill seed, used mainly in pickling, has a pungent, slightly bitter flavour.) Essential in Scandinavian cuisine and popular in Polish, Russian and German cooking, fresh dill is used to flavour hot and cold dishes.

Peak season: Available year-round. Buy and store: Chives are sold in bunches. Thin, bright green younger chives are milder; larger, more mature chives are stronger. Choose chives with uniform colour and no sign of browning or wilting. Avoid any that are slimy or have an“off” odour. To store, wrap unwashed in a damp paper towel, place in a partially open resealable plastic bag and refrigerate on the top shelf (the warmest area, to prevent freezing) several days. Check daily.

Nutrition Facts Valeur nutritive Per 60 mL chopped, fresh (12 g) par 60 ml émincé, frais (12 g) Calories 0 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Cilantro is sold in bunches. Choose leafy bunches with fresh, bright leaves and a good fragrance. Avoid cilantro with yellowing, dark or rotting leaves, or that is limp or withered. To store, wrap unwashed in a damp paper towel, place in a partially open resealable plastic bag and refrigerate on the top shelf (the warmest area, to prevent freezing) several days. Check daily. Or stand the roots (if attached) or trimmed stems in a glass of water, cover loosely with a plastic bag and

Nutrition Facts Valeur nutritive Per 60 mL leaves, fresh (4.1 g) par feuille de 60 ml, fraîche (4,1 g) Calories 0 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Dill is usually sold in packets. Dill is delicate and spoils quickly; handle with care. Choose dill with fresh bright leaves and no yellowing, black, slime or wilting. (A slight drooping of the leaves is acceptable.) To store, wrap unwashed in a damp paper towel, place in a partially open resealable plastic bag and refrigerate on the top shelf (the warmest area, to prevent freezing) several days. Check daily.

Nutrition Facts Valeur nutritive Per 60 mL sprigs (2.3 g) par 60 ml de brins (2,3 g) Calories 0 * DV = daily value VQ = valeur quotidienne

Prep and cook: Rinse, shake off water and pat dry with paper towels. Chop or mince as needed with a sharp knife or kitchen scissors. To use fresh, sprinkle on baked potatoes, seafood or potato salads, soups, ﬁsh, ﬂatbreads, or in dips. To use cooked, add to stir-fries, egg dishes, soups, stews and casseroles during the last minute of cooking. To use as a garnish, cut 3-inch lengths from the tips of slender, young chives and place upright in soft foods such as mashed potatoes or polenta.

Goes with: Herbs, spices and ﬂavours: Butter, chervil, cream, dill, dry sherry, garlic, marjoram, parsley, sour cream, tarragon. Foods: Asparagus, carrots, chicken, cod, cucumbers, eggs, green beans, potatoes, shellﬁsh, sole. Health highlights: No fat, cholesterol or sodium. Excellent source of vitamin K. Provides vitamins A and C and folate.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 1 g Fibre / Fibres 0 g Sugars / Sucres 0 g

0% 0%

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

6% 2%

Vitamin C / Vitamine C Iron / Fer

10 % 2%

refrigerate several days, changing the water every 2 days. Prep and cook: Cilantro is delicate: handle with care, and don’t wash until ready to use. Remove any roots and thick stems. Rinse, shake off water and pat dry with paper towels, or dry in a salad spinner. To cut (if desired): mince with a sharp knife or snip with kitchen scissors. Use in salsas, salads, guacamole and bean dips, and in cooked dishes such as chilis, chutneys, soups, curries, stir-fries and casseroles. Use whole sprigs as a garnish.

Goes with: Herbs, spices and ﬂavours: Chiles, coconut, cumin, garlic, ginger, lemongrass, lime, orange, sour cream, turmeric. Foods: Avocados, black beans, chicken, cod, corn, mangoes, onions, pork, shellﬁsh, tomatoes. Health highlights: No fat, cholesterol or sodium. Good source of vitamin K.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 0 g Fibre / Fibres 0 g Sugars / Sucres 0 g

0% 0%

Protein / Protéines 0.1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 0%

Vitamin C / Vitamine C Iron / Fer

2% 0%

Prep and cook: Rinse, shake off water and pat dry gently with paper towels. To cut, ﬁnely chop with a sharp knife or snip with kitchen scissors. Use in salad dressings, dips and spreads, cold dishes such as potato or chicken salads, and to ﬂavour butter and vinegar. Add to cooked dishes such as sauces, casseroles, baked seafood, and quiches during the last minute of cooking. Sprinkle as a topping just before serving, or use dill sprigs as a garnish. Add whole stalks with seeds attached when pickling vegetables.

Goes with: Herbs, spices and ﬂavours: Butter, celery seed, cream, cumin, mustard, salt, sour cream, thyme, vinegar, vodka. Foods: Beets, cabbage, carrots, cheese, chicken, cucumbers, eggs, ﬁsh, potatoes, smoked salmon, tomatoes. Health highlights: No fat, cholesterol or sodium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 0 g Fibre / Fibres 0 g Sugars / Sucres 0 g

0% 0%

Protein / Protéines 0.1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 0%

Vitamin C / Vitamine C Iron / Fer

4% 2%

123

HERBS

Marjoram Marjoram, a member of the mint family, is closely related to oregano but has a sweeter, milder ﬂavour. The most common variety has small, oval, pale green leaves with a velvety texture. Native to Eastern Europe, marjoram is widely used in European and North African cooking; Middle Eastern cuisine commonly uses a local, more aromatic variety called za’tar. Fresh marjoram is used in cooked dishes and as a garnish.

Mint Mint, which has more than 30 varieties, is versatile as well as popular; peppermint and spearmint are the most widely used. Peppermint has smooth, oval, dark green leaves, purplish stems and a pungent, peppery yet cool flavour. Spearmint has slightly ruffled, oval, green or grey-green leaves and a cool, refreshing flavour. Sweeter white-tipped apple mint is available packaged. Mint is used in savoury dishes, desserts and beverages.

Oregano Oregano, a member of the mint family and related to marjoram and thyme, has small, round or narrow, sometimes fuzzy green leaves and a strong, distinctive, pungent fragrance and ﬂavour. Varieties include Italian, Sicilian and Greek, the most commonly available. (Mexican oregano, with a similar ﬂavour, is not a true oregano.) Oregano is a key ingredient in Southern Italian, Greek and Mediterranean cooking.

124

Peak season: Summer; available year-round. Buy and store: Fresh marjoram is usually sold in packets. Choose fresh, unwilted marjoram with no blackened leaves. To store, wrap unwashed in a damp paper towel, place in a partially open resealable plastic bag and refrigerate in the warmest part of the refrigerator (usually the top shelf, to prevent freezing) several days. Check daily.

Prep and cook: Rinse, shake off water and pat the sprigs dry with paper towels. Remove the leaves from the stems, then chop or mince as needed with a sharp knife or snip with kitchen scissors. Use fresh in salads, or in cooked dishes such as sauces, soups, stuffings, roasted or grilled meats and vegetables, adding at the end of cooking. Or sprinkle on soups, omelettes and other dishes just before serving.

Goes with: Herbs, spices and ﬂavours: Basil, butter, cream, garlic, lemon, olive oil, oregano, pepper, sage, wine vinegar. Foods: Beef, chicken, duck, lamb, onions, peas, potatoes, seafood, tomatoes, turkey, white beans. Health highlights: No fat, cholesterol or sodium. Good source of vitamin K. Provides iron.

Nutrition Facts Valeur nutritive

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Per 15 mL, dried (1.7 g) par 15 ml, séchée (1,7 g) Calories 0 * DV = daily value VQ = valeur quotidienne

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 1 g Fibre / Fibres 1 g Sugars / Sucres 0 g

0% 3%

Protein / Protéines 0.2 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 4%

Vitamin C / Vitamine C Iron / Fer

2% 10 %

Peak season: June–August; available year-round. Buy and store: Fresh mint is usually sold in bunches or packets. Choose mint with bright, evenly coloured leaves and a fresh fragrance. Avoid mint with leaves that are wilted, dried out, yellow or brown. To store, wrap unwashed in a damp paper towel, place in a partially open resealable plastic bag, and refrigerate on the top shelf (the warmest area, to prevent freezing) several days. Check daily. Or trim the stems and stand them in a glass of water, cover loosely with

a plastic bag and refrigerate several days, changing the water every 2 days. Prep and cook: Rinse, shake off water and pat dry with paper towels. Remove the leaves from the stems. Use whole, or chop as needed with a sharp knife or kitchen scissors. Use in uncooked dishes such as salads, salsas and marinades. Add to cooked dishes such as sauces, chutneys, curries, Middle Eastern and Thai dishes, and jellies. Use in sweets including candies, cookies, sorbet, ice cream, and cream pies. Brew mint as tea, or use in beverages such as lemonade

and herbal teas, and in cocktails such as the classic mint julep. Use leaves or sprigs as a garnish. Goes with: Herbs, spices and ﬂavours: Bourbon, chiles, chocolate, cilantro, citrus, cumin, dill, ginger, parsley, sugar. Foods: Beans, bulgur, cucumbers, lamb, melon, peas, scallions, strawberries, tomatoes, yogurt. Health highlights: No fat, cholesterol or sodium.

Nutrition Facts Valeur nutritive

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Per 60 mL leaves, fresh (6.5 g) Par 60 ml de feuilles, fraîche (6,5 g) Calories 0 * DV = daily value VQ = valeur quotidienne

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 1 g Fibre / Fibres 1 g Sugars / Sucres 0 g

0% 2%

Protein / Protéines 0.2 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 2%

Vitamin C / Vitamine C Iron / Fer

4% 2%

Peak season: Available year-round. Buy and store: Fresh oregano is usually sold in bunches or packets, or as small plants. Choose fresh oregano with evenly coloured green leaves and a fresh fragrance. Avoid oregano with leaves that are wilted, dried out, yellow or brown. To store, place unwashed sprigs in a partially open resealable plastic bag and refrigerate on the top shelf (the warmest area, to prevent freezing) several days. Check daily. Prep and cook: Rinse, shake off water, and pat dry with paper

towels. Remove the leaves from the stems by snipping off or by hand. Chop or mince as needed with a sharp knife or kitchen scissors. Use in salads, dressings, marinades, salsas, dips and spreads. Add to cooked dishes such as tomatobased sauces as well as soups, stews, casseroles, chilis, grilled or roasted meats and seafood, and pizza. Use the stems as a basting brush: tie them together with kitchen twine, dip in oil, and brush on meat or vegetables before and during cooking.

Goes with: Herbs, spices and ﬂavours: Basil, breadcrumbs, butter, Chianti, chiles, cumin, garlic, lemon, olive oil, red wine vinegar. Foods: Anchovies, beans, bell peppers, chicken, lamb, Parmesan, potatoes, seafood, tomatoes, zucchini. Health highlights: No fat, cholesterol or sodium. Excellent source of vitamin K. Provides iron and vitamin E.

Nutrition Facts Valeur nutritive

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Per 15 mL, dried (4.6 g) par 15 ml, séché (4,6 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 3 g Fibre / Fibres 2 g Sugars / Sucres 0 g

1% 8%

Protein / Protéines 0.4 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

0% 6%

Vitamin C / Vitamine C Iron / Fer

0% 10 %

HERBS

Parsley Curly-leaf and Italian (flat-leaf) parsley are the best-known varieties of this widely used herb. A member of the carrot family and a Mediterranean native, parsley has green leaves and a fresh flavour. Italian parsley is the more versatile: its flat, serrated leaves add a stronger, sweeter, fresh peppery flavour to a variety of dishes. The milder curly-leaf parsley is also used as a garnish.

Rosemary Rosemary (from “rosmarinus,” Latin for “sea dew”) is a Mediterranean native and a member of the mint family with narrow, pine-like dark or silver-green leaves on woody stems. Its aromatic, pungent fragrance and distinctive, astringent ﬂavour have hints of pine, lemon and mint. Popular in French, Italian and Mediterranean cooking, rosemary works well in a wide variety of dishes, and especially with strong ﬂavours.

Sage Sage, a Mediterranean native, comes from the sage shrub (or salvia, Latin for “healthy”). The leaves are oval, grey-green and slightly fuzzy, with a pungent, slightly musty mint fragrance and an aromatic, somewhat bitter ﬂavour. Pineapple sage, an available variety, has a strong, sweet scent. Sage is a key ingredient in southern European cooking, and works especially well with poultry, as in classic Italian chicken saltimbocca.

Peak season: Available year-round. Buy and store: Parsley is sold in bunches. Choose parsley with unbroken deep-green leaves and a fresh fragrance. Avoid any with leaves that are yellow, spotted, dried out, wilting or slimy. To store, wrap unwashed in a damp paper towel, place in a partially open resealable plastic bag and refrigerate on the top shelf (the warmest area, to prevent freezing) several days. Check daily. Or trim the stems diagonally, stand them in a glass of water, cover loosely with a plastic bag and refrigerate several days, changing the water every 2 days.

Nutrition Facts Valeur nutritive Per 60 mL chopped, fresh (12 g) par 60 ml émincé, frais (12 g) Calories 0 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Fresh rosemary is typically sold in packets or as small plants. Choose rosemary with sprigs that look fresh and full, and have a good fragrance. Avoid rosemary with leaves that are sparse, or brown and dried out. To store, place unwashed sprigs in a partially open resealable plastic bag and refrigerate several days. Check daily. Prep and cook: Rinse; pat dry with paper towels. Snip the leaves, or

Nutrition Facts Valeur nutritive Per 60 mL, fresh (6.8 g) par 60 ml, frais (6,8 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Fresh sage is usually sold in small bunches or packets, or as small plants. Choose sage with leaves that have good colour, are soft and velvety, and have good fragrance. Avoid any with brown spots or torn or dried-out leaves. To store, place unwashed sprigs in a partially open resealable plastic bag and refrigerate on the top shelf (the warmest area, to prevent freezing) several days. Check daily.

Nutrition Facts Valeur nutritive Per 15 mL, dried (2.0 g) par 15 ml, séché (2,0 g) Calories 5 * DV = daily value VQ = valeur quotidienne

Prep and cook: Rinse; pat dry with paper towels. Cut the leaves from the stems with a sharp knife or kitchen scissors, then chop the leaves as needed. Parsley blends well with many herbs and seasonings. Use in salads, dressings, dips, spreads, sauces, soups, stews, casseroles, stuffings, and roasted meats and seafood. Or sprinkle on soups, omelettes, cooked vegetables, and pasta. Parsley is a key ingredient in Middle Eastern tabbouleh salad, the Italian condiment gremolata, French persillade seasoning, and Argentinian chimichurri sauce.

Goes with: Herbs, spices and ﬂavours: Balsamic, breadcrumbs, butter, cilantro, cumin, dry vermouth, garlic, lemon, mint, mustard, olive oil, oregano. Foods: Beans, bulgur, capers, carrots, chicken, eggplant, mushrooms, onions, potatoes, seafood. Health highlights: No fat or cholesterol. Low sodium. Excellent source of vitamin K. Provides vitamins A and C and iron.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 1 g Fibre / Fibres 0 g Sugars / Sucres 0 g

0% 0%

Protein / Protéines 0.4 g

Sodium / Sodium 5 mg

Vitamin A / Vitamine A Calcium / Calcium

10 % 2%

Vitamin C / Vitamine C Iron / Fer

25 % 6%

pull them off the stems. Chop the leaves as needed and use in salad dressings, sauces and marinades, use to ﬂavour dipping oils, add to salads, stuffings and breads, or sprinkle on meats, seafood or vegetables before cooking. Use sprigs in soups and stews (remove before serving), or place inside whole poultry or ﬁsh before cooking. Use leafy stems as a basting brush: tie them together with kitchen twine, dip in oil, and brush on meat or vegetables before and during cooking.

Goes with: Herbs, spices and ﬂavours: Balsamic, Cabernet, chiles, cream, cumin, dry vermouth, garlic, lemon, olive oil, orange. Foods: Beef, chicken, lamb, onions, pork, potatoes, spinach, swordﬁsh, veal, white beans. Health highlights: No fat, cholesterol or sodium.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 1 g Fibre / Fibres 1 g Sugars / Sucres 0 g

0% 4%

Protein / Protéines 0.2 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 2%

Vitamin C / Vitamine C Iron / Fer

2% 4%

Prep and cook: Rinse; pat dry with paper towels. Cut the leaves from the stems with a sharp knife or kitchen scissors, or remove by hand, then chop as needed. Use in cream or butter sauces, stuffings and ﬁllings, casseroles, bean dishes, and roasted meats and vegetables. Fry whole leaves until crisp to use as a garnish. Goes with: Herbs, spices and ﬂavours: Butter, cream, garlic, marjoram, nutmeg, olive oil, parsley, Pinot Grigio.

Foods: Eggplant, ﬁsh, game, Parmesan, pasta, polenta, pork, potatoes, squash, tomatoes, veal. Health highlights: No fat, cholesterol or sodium. Excellent source of vitamin K.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 1 g Fibre / Fibres 1 g Sugars / Sucres 0 g

0% 3%

Protein / Protéines 0.2 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 4%

Vitamin C / Vitamine C Iron / Fer

2% 4%

125

HERBS

Savory Savory, also called “the bean herb,” is a Mediterranean native related to mint. Widely used in Europe, savory has a strong fragrance and ﬂavour similar to thyme. The two most common savory varieties are summer and winter. Summer savory has narrow, inch-long, grey-green leaves, and is somewhat milder. Winter savory has glossy dark green leaves and a potent peppery ﬂavour.

Tarragon Tarragon (the name derives from “dragon” in Old French) has thin, narrow, tender dark green leaves 1 to 4 inches long, an aromatic fragrance and a strong, distinctive sweetspicy, anise-like ﬂavour. A key ingredient in classic French cuisine and the main ﬂavour of Béarnaise sauce, French tarragon is the variety that’s most widely available, and the one best suited to cooking.

Thyme Thyme, a Mediterranean native related to mint, is one of the most commonly used culinary herbs worldwide, and essential in French, Creole and Cajun cooking. This versatile herb has tiny ( 1/4- to 1/2-inch), somewhat tough grey-green leaves on woody stems. English (or garden) thyme, the most common variety, has a pungent minty, lemony fragrance and concentrated ﬂavour. Other varieties include lemon, orange and caraway thyme.

126

Peak season: Available year-round. Buy and store: Fresh savory sprigs are usually sold in packets. Choose savory with leaves that have bright colour and an aromatic fragrance. Avoid savory with yellow, brown or dried-out leaves, or is wilting or slimy. To store, place unwashed sprigs in a partially open resealable plastic bag and refrigerate on the top shelf (the warmest area, to prevent freezing) several days. Check daily.

Prep and cook: Savory has a strong ﬂavour; use lightly. Rinse, shake off water, and pat dry with paper towels. Cut the leaves from the stems with a sharp knife or kitchen scissors. Use whole, or chop or mince as needed. Use in marinades, sauces, spreads and patés, soups, omelettes, stews and stuffings. Add sprigs to hearty dishes such as beans or grilled or roasted meats or seafood (remove before serving), and to ﬂavour vinegars.

Goes with: Herbs, spices and ﬂavours: Butter, chiles, cream, garlic, mustard, olive oil, oregano, red wine, salt, thyme. Foods: Carrots, game, goat cheese, kale, lentils, peas, pork, poultry, turnips, white beans. Health highlights: No fat, cholesterol or sodium. Provides calcium and iron.

Nutrition Facts Valeur nutritive

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Per 15 mL, dried (4.5 g) par 15 ml, séchée (4,5 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: Fresh tarragon sprigs are usually sold in packets. Choose tarragon with leaves that have bright colour and an aromatic fragrance. Avoid tarragon with yellow, brown or dried-out leaves, or is wilting or slimy. To store, place unwashed in a partially open resealable plastic bag and refrigerate on the top shelf (the warmest area, to prevent freezing) several days. Check daily.

Nutrition Facts Valeur nutritive Per 15 mL, dried (4.9 g) par 15 ml, séché (4,9 g) Calories 15 * DV = daily value VQ = valeur quotidienne

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 3 g Fibre / Fibres 2 g Sugars / Sucres 0 g

1% 8%

Protein / Protéines 0.3 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 8%

Vitamin C / Vitamine C Iron / Fer

4% 10 %

Prep and cook: Tarragon has a strong flavour; use lightly. Rinse; shake off water, and pat dry with a paper towels. Cut the leaves from the stems with a sharp knife or kitchen scissors. Use whole, or chop or mince as needed. Use in salads, dressings and vinaigrettes, herb butters, marinades, sauces, stuffings and fillings, omelettes, sautés, gratins and other baked dishes, and as a flavouring for beverages. Use whole sprigs to flavour vinegars and mustards.

Goes with: Herbs, spices and ﬂavours: Chardonnay, chervil, chives, cream, mayonnaise, mustard, olive oil, parsley, thyme, wine vinegar. Foods: Artichokes, beef, carrots, chicken, eggs, mushrooms, onions, potatoes, seafood, tomatoes, veal. Health highlights: No fat, cholesterol or sodium. Provides vitamin B6, folate, calcium and iron.

Amount / Teneur

% DV / % VQ*

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 0 g Sugars / Sucres 0 g

1% 0%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

2% 6%

Vitamin C / Vitamine C Iron / Fer

4% 10 %

Peak season: Available year-round. Buy and store: Fresh thyme sprigs are usually sold in packets. Choose thyme with leaves that have bright colour and an aromatic fragrance. Avoid thyme with yellow, brown or dried-out leaves, or is wilting or slimy. To store, wrap unwashed in a damp paper towel, place in a partially open resealable plastic bag and refrigerate several days. Check daily. Thyme keeps longer than many other herbs but darkens and dries as it ages.

Prep and cook: Thyme has a strong ﬂavour; use lightly. Rinse; shake off water and pat dry with paper towels. To use the leaves, remove them from the stems by hand. Use whole, or chop or mince as needed. Use in herb butters, dressings and vinaigrettes, rubs and marinades, sauces, stuffings, soups, stews, casseroles, quiches and baked dishes such as gratins. Or tie the sprigs together with kitchen twine and add to soups and stews (remove before serving). Thyme is also used in apple–thyme jelly.

Goes with: Herbs, spices and ﬂavours: Bay leaf, cream, garlic, lemon, mint, mustard, olive oil, parsley, rosemary, sage. Foods: Beef, carrots, goat cheese, lamb, mushrooms, onions, pork, poultry, salmon, shellﬁsh, tomatoes. Health highlights: No fat, cholesterol or sodium. Provides vitamin C, iron and magnesium.

Nutrition Facts Valeur nutritive

Amount / Teneur

% DV / % VQ*

Amount / Teneur

Fat / Lipides 0 g

Saturated / saturés 0 g + Trans / trans 0 g

Per 60 mL, fresh (9.8 g) par 60 ml, frais (9,8 g) Calories 10 * DV = daily value VQ = valeur quotidienne

Cholesterol / Cholestérol 0 mg

% DV / % VQ*

Carbohydrate / Glucides 2 g Fibre / Fibres 1 g Sugars / Sucres 0 g

1% 6%

Protein / Protéines 1 g

Sodium / Sodium 0 mg

Vitamin A / Vitamine A Calcium / Calcium

4% 4%

Vitamin C / Vitamine C Iron / Fer

25 % 10 %

glossary Some of the terms used in this book.

Aril The edible small seed and surrounding transparent, juice-filled sac of a pomegranate. Bloom A natural, edible, pale grey or silvery “frost”-like coating on the skin of fruits such as grapes and plums to protect them from moisture. Cling/Clingstone, Freestone Cling or clingstone: A fruit with a pit that’s attached to the flesh. Freestone: A fruit with a pit that’s not attached to the flesh and pulls away easily and cleanly. Cling peaches and freestone peaches are familiar examples. Crisphead, Looseleaf Two main types of lettuce. Crisphead lettuce: A large, round, tight head of pale green leaves, such as iceberg lettuce. Looseleaf (or leaf ) lettuce: Leaves branching from one stalk and forming a loose bunch, such as red leaf lettuce.

Cruciferous vegetable (From crux , Latin for “cross.”) A type of vegetable with 4 petals of equal size that form the shape of a cross; includes bok choy, broccoli, Brussels sprouts, cabbage, cauliﬂower, collards, kale, kohlrabi, rutabaga and Swiss chard. Drupe, Drupelet Drupe: A thin-skinned fruit with soft, juicy ﬂesh and 1 hard pit (stone) in the centre. Includes apricots, cherries, peaches and plums (also called stone fruit). Drupelet: A small, individual seed-bearing section of a fruit, usually one of many that are clustered. Blackberries and raspberries are examples of clustered drupelets.

Hull The calyx (leafy crown) of fruits such as strawberries; the outer covering of nuts and seeds. Also: to remove the hull.

Husk The dry, ﬁbrous outer covering of seeds and certain fruits and vegetables, such as corn. Sometimes used interchangeably with hull for nuts and seeds. Also: to remove the husk.

Root vegetable The edible, starchy underground part of a plant, such as taproots, tuberous roots and tubers; examples include beets, carrots, radishes and sweet potatoes.

Hydroponics The science of growing plants

Russeting A rough, brownish or greenish-

in a liquid nutrient instead of soil, supported on sterile peat or gravel in an air- and lightcontrolled indoor environment. Hydroponics allows for growing fruits and vegetables out of season, in inhospitable climates, or in areas with poor soil. A familiar example is the hydroponic (hothouse) tomato.

brown patch on the skin of apples and pears; not a sign of poor quality. Russeting is normal for certain fruit varieties, such as Bosc pears.

Legumes Also called shell beans. Edible seeds of pods that split in half on both sides when ripe; examples include black beans, garbanzos, blackeyed peas and soybeans.

Oxidation The chemical process that causes certain fruits and vegetables (such as apples and potatoes) to darken when cut and exposed to air. Placing cut pieces in water with lemon juice prevents oxidation.

Scald A dry, rough, tan or brown area on the skin of fruits such as apples and citrus, caused by overexposure to the sun. Scald typically doesn’t affect the fruit’s quality or ﬂavour. Scoville Scale A method of measuring the chemical compound capsaicin—the heat—of a pepper, expressed in Scoville heat units (SHUs); created by American pharmacist Wilbur Scoville in 1912. Scoville ratings range from 0 SHUs (no capsaicin) for bell peppers to 15 million SHUs (pure capsaicin). Chiles commonly used in cooking, such as poblano, serrano and habanero, fall within the 2,500-300,000 SHU range.

Pectin A gelatinous, water-soluble type of ﬁbre in some vegetables and fruits (such as apples) used as a thickener; an essential ingredient in jams and jellies.

Tuber The thick, ﬂeshy, sometimes ﬁbrous

Pith The soft, white, spongy and usually bitter layer between the outer peel and the ﬂesh of most citrus fruits.

Zest The outer, coloured part of citrus peel, which has a strong citrus ﬂavour. Grated zest is used as a ﬂavouring and a garnish.

underground portion of a plant’s stem that stores starch; examples include potatoes, yams and Jerusalem artichokes.

Pulp The soft, juicy insides of fruits and vegetables such as citrus fruits and tomatoes. Also refers to the insides of cooked potatoes. Rhizome A rootlike, usually horizontal underground stem that produces roots downward and grows shoots upward. Ginger and galangal are rhizomes.

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INDEX Alfalfa Sprouts . . . . . . . . . . . . . . . . . 106 Apples . . . . . . . . . . . . . . . . . . . . . . . 7-14 Braeburn . . . . . . . . . . . . . . . . . . . . . 7 Cameo . . . . . . . . . . . . . . . . . . . . . . . 8 Cortland . . . . . . . . . . . . . . . . . . . . . . 8 Crispin/Mutsu . . . . . . . . . . . . . . . . 8 Empire . . . . . . . . . . . . . . . . . . . . . . . 9 Fuji . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Gala . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Golden Delicious . . . . . . . . . . . . . 10 Granny Smith . . . . . . . . . . . . . . . . 10 Honeycrisp . . . . . . . . . . . . . . . . . . 10 Idared . . . . . . . . . . . . . . . . . . . . . . . 11 Jazz™ . . . . . . . . . . . . . . . . . . . . . . . . 11 Jonagold . . . . . . . . . . . . . . . . . . . . 11 Jonathan . . . . . . . . . . . . . . . . . . . . 12 McIntosh . . . . . . . . . . . . . . . . . . . . 12 Northern Spy . . . . . . . . . . . . . . . . 12 Pink Lady . . . . . . . . . . . . . . . . . . . . 13 Red Delicious . . . . . . . . . . . . . . . . 13 Rome Beauty . . . . . . . . . . . . . . . . 13 Winesap . . . . . . . . . . . . . . . . . . . . . 14 Apricot . . . . . . . . . . . . . . . . . . . . . . . . . 14 Artichoke . . . . . . . . . . . . . . . . . . . . . . 49 Arugula . . . . . . . . . . . . . . . . . . . . . . . . 49 Asparagus, Green . . . . . . . . . . . . . . . 49 Asparagus, White . . . . . . . . . . . . . . . 50 Avocado, Florida . . . . . . . . . . . . . . . . 14 Avocado, Hass . . . . . . . . . . . . . . . . . . 15 Bamboo Shoots . . . . . . . . . . . . . . . . 50 Bananas . . . . . . . . . . . . . . . . . . . . . 15-17 Burro . . . . . . . . . . . . . . . . . . . . . . . . 16 Cavendish . . . . . . . . . . . . . . . . . . . 16 Manzano . . . . . . . . . . . . . . . . . . . . 16 Niño . . . . . . . . . . . . . . . . . . . . . . . . . 17 Red . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Basil . . . . . . . . . . . . . . . . . . . . . . . . . . 122 Bay Leaf . . . . . . . . . . . . . . . . . . . . . . . 122 Bean Sprouts . . . . . . . . . . . . . . . . . . 106 Beans . . . . . . . . . . . . . . . . . . . . . . . 51-56 Black . . . . . . . . . . . . . . . . . . . . . . . . 54 Black-Eyed Peas . . . . . . . . . . . . . . 54 Chinese Long . . . . . . . . . . . . . . . . 51 Cranberry . . . . . . . . . . . . . . . . . . . 54 Edamame . . . . . . . . . . . . . . . . . . . 56 Fava . . . . . . . . . . . . . . . . . . . . . . . . . 55 Flat Green . . . . . . . . . . . . . . . . . . . 52 French Green . . . . . . . . . . . . . . . . 52 Garbanzo . . . . . . . . . . . . . . . . . . . . 55 Lima . . . . . . . . . . . . . . . . . . . . . . . . . 55 Pinto . . . . . . . . . . . . . . . . . . . . . . . . 56 Red . . . . . . . . . . . . . . . . . . . . . . . . . . 56 Snap (String) . . . . . . . . . . . . . . . . . 52 Soybeans/Edamame . . . . . . . . 56 Yellow Wax . . . . . . . . . . . . . . . . . . 53 Beet . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 Bitter Melon . . . . . . . . . . . . . . . . . . . . 57 Blackberries . . . . . . . . . . . . . . . . . . . . 17 Blueberries . . . . . . . . . . . . . . . . . . . . . 18 Bok Choy . . . . . . . . . . . . . . . . . . . . . . . 57

128

Bok Choy, Baby/Shanghai . . . . . . . 58 Bok Choy Sum . . . . . . . . . . . . . . . . . . 58 Boniato Potato . . . . . . . . . . . . . . . . . 99 Boysenberries . . . . . . . . . . . . . . . . . . 18 Breadfruit . . . . . . . . . . . . . . . . . . . . . . 58 Broccoli . . . . . . . . . . . . . . . . . . . . . . . . 59 Broccoli Raab . . . . . . . . . . . . . . . . . . 103 Broccoli Sprouts . . . . . . . . . . . . . . . 107 Brussels Sprouts . . . . . . . . . . . . . . . . 59 Burdock . . . . . . . . . . . . . . . . . . . . . . . . 75 Buy, how to . . . . . . . . . . . . . . . . . . . . . 5 Cabbage . . . . . . . . . . . . . . . . . . . . 60-61 Green/White . . . . . . . . . . . . . . . . . 60 Napa . . . . . . . . . . . . . . . . . . . . . . . . 61 Red . . . . . . . . . . . . . . . . . . . . . . . . . . 61 Savoy . . . . . . . . . . . . . . . . . . . . . . . . 61 Cactus Leaves/Nopales . . . . . . . . . 62 Cactus Pear . . . . . . . . . . . . . . . . . . . . . 43 Cantaloupe . . . . . . . . . . . . . . . . . . . . . 18 Carambola/Star Fruit . . . . . . . . . . . 19 Cardoon . . . . . . . . . . . . . . . . . . . . . . . 62 Carrot . . . . . . . . . . . . . . . . . . . . . . . . . . 62 Casaba Melon . . . . . . . . . . . . . . . . . . 19 Cassava . . . . . . . . . . . . . . . . . . . . . . . 120 Cauliﬂower . . . . . . . . . . . . . . . . . . . . . 63 Celery . . . . . . . . . . . . . . . . . . . . . . . . . . 63 Celery Root/Celeriac . . . . . . . . . . . . 63 Cherimoya . . . . . . . . . . . . . . . . . . . . . 19 Cherries, Bing . . . . . . . . . . . . . . . . . . 20 Cherries, Rainier . . . . . . . . . . . . . . . . 20 Chervil . . . . . . . . . . . . . . . . . . . . . . . . 122 Chicory . . . . . . . . . . . . . . . . . . . . . . . . 64 Chile Peppers, see Peppers Chinese Broccoli . . . . . . . . . . . . . . . . 73 Chinese Celery . . . . . . . . . . . . . . . . . 76 Chinese Chives . . . . . . . . . . . . . . . . . 74 Chinese Mustard . . . . . . . . . . . . . . . 73 Chinese Okra . . . . . . . . . . . . . . . . . . 105 Chives . . . . . . . . . . . . . . . . . . . . . . . . 123 Cilantro . . . . . . . . . . . . . . . . . . . . . . . 123 Coconut . . . . . . . . . . . . . . . . . . . . . . . . 20 Collard Greens . . . . . . . . . . . . . . . . . . 64 Corn . . . . . . . . . . . . . . . . . . . . . . . . . . . 64 Cranberries . . . . . . . . . . . . . . . . . . . . . 21 Crenshaw Melon . . . . . . . . . . . . . . . 21 Cucumbers . . . . . . . . . . . . . . . . . . 65-67 Armenian . . . . . . . . . . . . . . . . . . . . 65 Common/American . . . . . . . . . . 66 English/Hothouse . . . . . . . . . . . . 66 Japanese . . . . . . . . . . . . . . . . . . . . 66 Kirby . . . . . . . . . . . . . . . . . . . . . . . . 67 Currants . . . . . . . . . . . . . . . . . . . . . . . . 21 Daikon Radish . . . . . . . . . . . . . . . . . . 67 Dates . . . . . . . . . . . . . . . . . . . . . . . . . . 22 Dill . . . . . . . . . . . . . . . . . . . . . . . . . . . . 123 Dragon Fruit . . . . . . . . . . . . . . . . . . . 22 Eggplants . . . . . . . . . . . . . . . . . . . 68-70 Chinese . . . . . . . . . . . . . . . . . . . . . 68 Graffiti . . . . . . . . . . . . . . . . . . . . . . . 69 Italian . . . . . . . . . . . . . . . . . . . . . . . 69

Japanese . . . . . . . . . . . . . . . . . . . . 69 Purple . . . . . . . . . . . . . . . . . . . . . . . 70 White . . . . . . . . . . . . . . . . . . . . . . . . 70 Endive, Belgian . . . . . . . . . . . . . . . . . 70 Endive, Curly . . . . . . . . . . . . . . . . . . . 71 Endive, Red Belgian . . . . . . . . . . . . . 71 Escarole . . . . . . . . . . . . . . . . . . . . . . . . 71 Feioja . . . . . . . . . . . . . . . . . . . . . . . . . . 22 Fennel . . . . . . . . . . . . . . . . . . . . . . . . . 72 Fiddlehead Fern . . . . . . . . . . . . . . . . 72 Fig . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 Flavour affinities . . . . . . . . . . . . . . . . . 5 Frisée . . . . . . . . . . . . . . . . . . . . . . . . . . 72 Gai Choy/Chinese Mustard . . . . . . 73 Gai Lan/Chinese Broccoli . . . . . . . 73 Galangal . . . . . . . . . . . . . . . . . . . . . . . 73 Garlic . . . . . . . . . . . . . . . . . . . . . . . . . . 74 Gau Choy/Chinese Chives . . . . . . . 74 Gingerroot . . . . . . . . . . . . . . . . . . . . . 74 Glossary . . . . . . . . . . . . . . . . . . . . . . . 127 Gobo Root/Burdock . . . . . . . . . . . . 75 Granada, Sweet . . . . . . . . . . . . . . . . . 23 Gooseberries . . . . . . . . . . . . . . . . . . . 23 Granada, Sweet . . . . . . . . . . . . . . . . . 23 Grapefruit . . . . . . . . . . . . . . . . . . . . . . 24 Grapes . . . . . . . . . . . . . . . . . . . . . . 24-26 Black/Purple . . . . . . . . . . . . . . . . . 24 Champagne . . . . . . . . . . . . . . . . . 25 Concord . . . . . . . . . . . . . . . . . . . . . 25 Green/White . . . . . . . . . . . . . . . . . 25 Red . . . . . . . . . . . . . . . . . . . . . . . . . . 26 Seedless . . . . . . . . . . . . . . . . . . . . . 26 Green & Yellow Beans . . . . . . . . 51-53 Guava . . . . . . . . . . . . . . . . . . . . . . . . . . 27 Honeydew Melon . . . . . . . . . . . . . . 27 Horned Melon . . . . . . . . . . . . . . . . . . 28 Horseradish . . . . . . . . . . . . . . . . . . . . 75 Jerusalem Artichoke . . . . . . . . . . . 113 Jicama . . . . . . . . . . . . . . . . . . . . . . . . . 75 Juan Canary Melon . . . . . . . . . . . . . 27 Kale . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76 Kale, Flowering . . . . . . . . . . . . . . . . . 76 Key Lime . . . . . . . . . . . . . . . . . . . . . . . 28 Khan Choy/Chinese Celery . . . . . . 76 Kiwano/Horned Melon . . . . . . . . . 28 Kiwifruit, Gold . . . . . . . . . . . . . . . . . . 28 Kiwifruit, Green . . . . . . . . . . . . . . . . . 29 Kohlrabi . . . . . . . . . . . . . . . . . . . . . . . . 77 Kumquat . . . . . . . . . . . . . . . . . . . . . . . 29 Leek . . . . . . . . . . . . . . . . . . . . . . . . . . . 77 Lemon . . . . . . . . . . . . . . . . . . . . . . . . . 29 Lemongrass . . . . . . . . . . . . . . . . . . . . 77 Lettuce . . . . . . . . . . . . . . . . . . . . . . 78-80 Bibb . . . . . . . . . . . . . . . . . . . . . . . . . 78 Boston . . . . . . . . . . . . . . . . . . . . . . 79 Green Leaf . . . . . . . . . . . . . . . . . . . 79 Iceberg . . . . . . . . . . . . . . . . . . . . . . 79 Red Leaf . . . . . . . . . . . . . . . . . . . . . 80 Romaine . . . . . . . . . . . . . . . . . . . . . 80 Lime . . . . . . . . . . . . . . . . . . . . . . . . . . . 30

Lo Bok Radish . . . . . . . . . . . . . . . . . . 80 Loganberries . . . . . . . . . . . . . . . . . . . 30 Lychee . . . . . . . . . . . . . . . . . . . . . . . . . 31 Malanga . . . . . . . . . . . . . . . . . . . . . . . 81 Mandarin Orange . . . . . . . . . . . . . . . 46 Mango . . . . . . . . . . . . . . . . . . . . . . . . . 31 Marjoram . . . . . . . . . . . . . . . . . . . . . 124 Meyer Lemon . . . . . . . . . . . . . . . . . . 30 Mint . . . . . . . . . . . . . . . . . . . . . . . . . . 124 Mushrooms . . . . . . . . . . . . . . . . . 81-85 Black Trumpet . . . . . . . . . . . . . . . 82 Chanterelle . . . . . . . . . . . . . . . . . . 82 Cremini/Baby Bella . . . . . . . . . . . 82 Enoki . . . . . . . . . . . . . . . . . . . . . . . . 83 Hen-of-the-Woods/Maitake . . 83 Morel . . . . . . . . . . . . . . . . . . . . . . . . 83 Oyster . . . . . . . . . . . . . . . . . . . . . . . 84 Porcini . . . . . . . . . . . . . . . . . . . . . . . 84 Portobello . . . . . . . . . . . . . . . . . . . 84 Shiitake . . . . . . . . . . . . . . . . . . . . . . 85 White/Button . . . . . . . . . . . . . . . . 85 Wood Ear . . . . . . . . . . . . . . . . . . . . 85 Mustard Greens . . . . . . . . . . . . . . . . 86 Nectarine . . . . . . . . . . . . . . . . . . . . . . 31 Nopales . . . . . . . . . . . . . . . . . . . . . . . . 62 Okra . . . . . . . . . . . . . . . . . . . . . . . . . . . 86 Onions . . . . . . . . . . . . . . . . . . . . . . 87-90 Boiler . . . . . . . . . . . . . . . . . . . . . . . . 87 Cipollini . . . . . . . . . . . . . . . . . . . . . 88 Globe . . . . . . . . . . . . . . . . . . . . . . . 88 Green/Scallion . . . . . . . . . . . . . . . 88 Knob (Spring) . . . . . . . . . . . . . . . . 89 Pearl . . . . . . . . . . . . . . . . . . . . . . . . . 89 Red/Italian . . . . . . . . . . . . . . . . . . . 89 Spanish . . . . . . . . . . . . . . . . . . . . . . 90 Sweet/Spring . . . . . . . . . . . . . . . . 90 Oranges . . . . . . . . . . . . . . . . . . . . . 32-34 Blood . . . . . . . . . . . . . . . . . . . . . . . . 32 Juice . . . . . . . . . . . . . . . . . . . . . . . . 33 Navel . . . . . . . . . . . . . . . . . . . . . . . . 33 Temple . . . . . . . . . . . . . . . . . . . . . . 33 Valencia . . . . . . . . . . . . . . . . . . . . . 34 Oregano . . . . . . . . . . . . . . . . . . . . . . 124 Papaya . . . . . . . . . . . . . . . . . . . . . . . . . 34 Parsley . . . . . . . . . . . . . . . . . . . . . . . . 125 Parsnip . . . . . . . . . . . . . . . . . . . . . . . . . 90 Passion Fruit . . . . . . . . . . . . . . . . . . . . 34 Peach . . . . . . . . . . . . . . . . . . . . . . . . . . 35 Peach, Doughnut . . . . . . . . . . . . . . . 35 Peak Seasons Fruits . . . . . . . . . . . . . . . . . . . . . . . . . 6 Herbs . . . . . . . . . . . . . . . . . . . . . . . 121 Vegetables . . . . . . . . . . . . . . . . . . 48 Pears . . . . . . . . . . . . . . . . . . . . . . . . 36-40 Anjou . . . . . . . . . . . . . . . . . . . . . . . 36 Asian . . . . . . . . . . . . . . . . . . . . . . . . 37 Bartlett . . . . . . . . . . . . . . . . . . . . . . 37 Bosc . . . . . . . . . . . . . . . . . . . . . . . . . 37 Comice . . . . . . . . . . . . . . . . . . . . . . 38 Concorde . . . . . . . . . . . . . . . . . . . . 38

SELECTED SOURCES Forelle . . . . . . . . . . . . . . . . . . . . . . . 38 Packham . . . . . . . . . . . . . . . . . . . . 39 Seckel . . . . . . . . . . . . . . . . . . . . . . . 39 Starkrimson . . . . . . . . . . . . . . . . . 39 Taylor’s Gold . . . . . . . . . . . . . . . . . 40 Peas . . . . . . . . . . . . . . . . . . . . . . . . . 91-92 Green . . . . . . . . . . . . . . . . . . . . . . . 91 Snow . . . . . . . . . . . . . . . . . . . . . . . . 92 Sugar Snap . . . . . . . . . . . . . . . . . . 92 Pepino Melon . . . . . . . . . . . . . . . . . . 40 Peppers . . . . . . . . . . . . . . . . . . . . . 93-98 Anaheim . . . . . . . . . . . . . . . . . . . 93 Banana . . . . . . . . . . . . . . . . . . . . . . 94 Bell . . . . . . . . . . . . . . . . . . . . . . . . . . 94 Cherry . . . . . . . . . . . . . . . . . . . . . . . 94 Cubanelle . . . . . . . . . . . . . . . . . . . 95 Fresno . . . . . . . . . . . . . . . . . . . . . . . 95 Habanero . . . . . . . . . . . . . . . . . . . . 95 Hungarian Wax . . . . . . . . . . . . . . 96 Jalapeño/Chipotle . . . . . . . . . . . 96 Korean . . . . . . . . . . . . . . . . . . . . . . 96 Pasilla/Chilaca . . . . . . . . . . . . . . . 97 Poblano/Ancho . . . . . . . . . . . . . . 97 Scotch Bonnet . . . . . . . . . . . . . . . 97 Serrano . . . . . . . . . . . . . . . . . . . . . . 98 Thai . . . . . . . . . . . . . . . . . . . . . . . . . 98 Persian Melon . . . . . . . . . . . . . . . . . . 40 Persimmon, Fuyu . . . . . . . . . . . . . . . 41 Persimmon, Hachiya . . . . . . . . . . . . 41 Pineapple . . . . . . . . . . . . . . . . . . . . . . 41 Plantain . . . . . . . . . . . . . . . . . . . . . . . . 42 Plum . . . . . . . . . . . . . . . . . . . . . . . . . . . 42 Plum, Prune . . . . . . . . . . . . . . . . . . . . 42 Pluot® . . . . . . . . . . . . . . . . . . . . . . . . . 43 Pomegranate . . . . . . . . . . . . . . . . . . . 43 Potatoes . . . . . . . . . . . . . . . . . . . 99-101 Boniato . . . . . . . . . . . . . . . . . . . . . . 99 Fingerling . . . . . . . . . . . . . . . . . . 100 Red . . . . . . . . . . . . . . . . . . . . . . . . . 100 Russet . . . . . . . . . . . . . . . . . . . . . . 100 Sweet . . . . . . . . . . . . . . . . . . . . . . 101 White . . . . . . . . . . . . . . . . . . . . . . . 101 Yukon Gold . . . . . . . . . . . . . . . . . 101 Prickly Pear/Cactus Pear . . . . . . . . 43 Pummelo . . . . . . . . . . . . . . . . . . . . . . 44 Pumpkin, Sugar . . . . . . . . . . . . . . . 102 Quince . . . . . . . . . . . . . . . . . . . . . . . . . 44 Radicchio . . . . . . . . . . . . . . . . . . . . . 102 Radish, Black . . . . . . . . . . . . . . . . . . 102 Radish, Red . . . . . . . . . . . . . . . . . . . . 103 Radish, White . . . . . . . . . . . . . . . . . . 103 Rambutan . . . . . . . . . . . . . . . . . . . . . . 44 Rapini/Broccoli Raab . . . . . . . . . . . 103 Raspberries . . . . . . . . . . . . . . . . . . . . 45 Rhubarb . . . . . . . . . . . . . . . . . . . . . . 104 Ripen, how to . . . . . . . . . . . . . . . . . . . 5 Rosemary . . . . . . . . . . . . . . . . . . . . . 125 Rutabaga . . . . . . . . . . . . . . . . . . . . . 104 Sage . . . . . . . . . . . . . . . . . . . . . . . . . . 125 Salsify . . . . . . . . . . . . . . . . . . . . . . . . . 104

Sapote . . . . . . . . . . . . . . . . . . . . . . . . . 45 Sapote, Mamey . . . . . . . . . . . . . . . . . 45 Savory . . . . . . . . . . . . . . . . . . . . . . . . 126 Scallion . . . . . . . . . . . . . . . . . . . . . . . . 88 Shallot . . . . . . . . . . . . . . . . . . . . . . . . 105 Shell Beans . . . . . . . . . . . . . . . . . . 53-56 Sin Qua/Chinese Okra . . . . . . . . . 105 Sorrel . . . . . . . . . . . . . . . . . . . . . . . . . 105 Spinach . . . . . . . . . . . . . . . . . . . . . . . 106 Squash . . . . . . . . . . . . . . . . . . 107-113 Acorn . . . . . . . . . . . . . . . . . . . . . . . 110 Buttercup . . . . . . . . . . . . . . . . . . . 110 Butternut . . . . . . . . . . . . . . . . . . . 110 Calabaza . . . . . . . . . . . . . . . . . . . . 111 Chayote . . . . . . . . . . . . . . . . . . . . 108 Delicata . . . . . . . . . . . . . . . . . . . . 111 Golden Nugget . . . . . . . . . . . . . 111 Hubbard . . . . . . . . . . . . . . . . . . . . 112 Kabocha . . . . . . . . . . . . . . . . . . . . 112 Opo . . . . . . . . . . . . . . . . . . . . . . . . 108 Pattypan . . . . . . . . . . . . . . . . . . . . 108 Spaghetti . . . . . . . . . . . . . . . . . . . 112 Turban . . . . . . . . . . . . . . . . . . . . . 113 Yellow . . . . . . . . . . . . . . . . . . . . . . 109 Store, how to . . . . . . . . . . . . . . . . . . . 5 Strawberries . . . . . . . . . . . . . . . . . . . . 46 Summer Squash . . . . . . . . . . 107-109 Sunchoke/ Jerusalem Artichoke . . . . . . . . 113 Swiss Chard . . . . . . . . . . . . . . . . . . . 113 Tamarillo . . . . . . . . . . . . . . . . . . . . . . 114 Tamarind . . . . . . . . . . . . . . . . . . . . . . 114 Tangelo . . . . . . . . . . . . . . . . . . . . . . . . 46 Tangerine/Mandarin Orange . . . . 46 Taro Root . . . . . . . . . . . . . . . . . . . . . . 114 Tarragon . . . . . . . . . . . . . . . . . . . . . . 126 Thyme . . . . . . . . . . . . . . . . . . . . . . . . 126 Tomatillo . . . . . . . . . . . . . . . . . . . . . . 115 Tomatoes . . . . . . . . . . . . . . . . 115-118 Beefsteak . . . . . . . . . . . . . . . . . . . 116 Cherry . . . . . . . . . . . . . . . . . . . . . . 116 Cluster/Hothouse . . . . . . . . . . . 116 Grape . . . . . . . . . . . . . . . . . . . . . . 117 Green . . . . . . . . . . . . . . . . . . . . . . 117 Roma/Plum . . . . . . . . . . . . . . . . . 117 Teardrop . . . . . . . . . . . . . . . . . . . . 118 Yellow . . . . . . . . . . . . . . . . . . . . . . 118 Turnip . . . . . . . . . . . . . . . . . . . . . . . . . 118 Turnip Greens . . . . . . . . . . . . . . . . . 119 Ugli® Fruit . . . . . . . . . . . . . . . . . . . . . . 47 Watercress . . . . . . . . . . . . . . . . . . . . 119 Watermelon . . . . . . . . . . . . . . . . . . . . 47 Watermelon, Mini . . . . . . . . . . . . . . 47 Winter Squash . . . . . . . . . . . . 109-113 Yam . . . . . . . . . . . . . . . . . . . . . . . . . . . 119 Yuca/Cassava . . . . . . . . . . . . . . . . . . 120 Zucchini . . . . . . . . . . . . . . . . . . . . . . . 120

The sources consulted for the Fresh Produce Guide include federal and state government agencies, health and medical organizations, research centres, national produce commodity boards, and print publications, including: Academy of Nutrition and Dietetics www.eatright.org American Institute for Cancer Research www.aicr.org American Journal of Clinical Nutrition Centers for Disease Control and Prevention www.fruitsandveggiesmatter.gov Canadian Nutrient File, Health Canada/Sante Canada www.hc-sc.gc.ca/fn-an/nutrition/ ﬁche-nutri-data/cnf_aboutusaproposdenous_fcen-eng.php Davidson, Alan. The Oxford Companion to Food. Oxford and New York: Oxford University Press, 1999. Dornenburg, Andrew and Karen Page. Culinary Artistry. New York: John Wiley & Sons, Inc., 1996. Florida Department of Citrus www.ﬂoridajuice.com Green, Aliza. Field Guide to Produce. Philadelphia, PA: Quirk Books, 2004. Herbst, Sharon Tyler and Ron Herbst. Food Lover’s Companion. Hauppauge, NY: Barron’s Educational Series, Inc., 2007 Idaho Potato Commission www.idahopotato.com Michigan State University Product Center for Agricultural and Natural Resources http://productcenter.msu.edu Oregon State University Extension http://extension.oregonstate.edu Pear Bureau Northwest www.usapears.com

Peterson, James. What’s a Cook to Do?: An Illustrated Guide to 484 Essential Tips, Techniques, and Tricks. New York: Artisan, 2007. Produce Marketing Association www.pma.com Tufts University New Entry Sustainable Farming Project http://nesfp.nutrition.tufts.edu University of California Division of Agriculture and Natural Resources http://ucanr.org University of Florida Institute of Food and Agricultural Sciences (UF/IFAS Extension) http://solutionsforyourlife.uﬂ.edu University of Hawaii Department of Tropical Plant and Soil Sciences www.ctahr.hawaii.edu/ctahr2001/ tpss/ University of Illinois Extension http://urbanext.illinois.edu/ index.html U.S. Apple Association www.usapple.org U.S. Department of Agriculture USDA National Nutrient Database for Standard Reference, Release 23, Agricultural Research Service www.ars.usda.gov/ba/bhnrc/ndl USDA Plants Database Agricultural Research Service http://plants.usda.gov/java/ U.S. Department of Health & Human Services (USDHHS) www.foodsafety.gov USDHHS U.S. Dietary Guidelines Office of Disease Prevention and Health Promotion www.health.gov/dietaryguidelines

Pennsylvania State University Department of Food Science http://foodscience.psu.edu/ extension

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