2025 South Florida Produce Guide by southfloridaproduce.com

2025 Produce Guide

AboutUs

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

Apricot*

Cherimoya*

Feijoa*

Fuyu Persimmon* Lychee*

Mamey Sapote*

Nectarine*

Pear †

Papaya

PricklyPear/Cactus Pear

Tangerine/Mandarin*

Ugli® Fruit*

Valencia Orange

White Sapote

summer

Apricot*

BartlettPear

Blackberries*

Blueberries

Boysenberries* Cantaloupe

Carambola*

CasabaMelon* Cherries*

CrenshawMelon* Currants* Fig

GoldKiwifruit*

Gooseberries* Guava*

HoneydewMelon

JuanCanaryMelon

Key Lime

Lime

Loganberries*(regional)

Mamey Sapote*

Nectarine

Peach

PersianMelon*

Pluot®*

Plum*

Prune Plum*

Rambutan*

Raspberries

Strawberries

Watermelon

White Sapote

fall

Apple †

Carambola

Cherimoya* Cranberries* DragonFruit

Feijoa*

Fig GoldKiwifruit*

Papaya Pear †

Persimmon, Fuyu*

Persimmon, Hachiya*

Prickly Pear/Cactus Pear

Pummelo* Quince* Raspberries

Tangerine/Mandarin*

White Sapote

winter

Apricot* Black Sapote* BloodOrange* Carambola Cherimoya* Coconut Cranberries* Doughnut Peach* Fig Gooseberries* Kumquats* MeyerLemon* Navel Orange* Papaya Pear †

Persimmon, Fuyu* Pomegranate*

Prickly Pear/Cactus Pear Pummelo* Quince* Rambutan* Tangelo*

Tangerine/Mandarin* Temple Orange*

Ugli® Fruit*

year-round

Apple † Avocado

Banana

Blueberries

Cantaloupe

Coconut Dates

Grapefruit

Grapes † Green Kiwifruit

Kiwano/HornedMelon

Lemon

Lime

Mango

Orange †

Passion Fruit

Pear †

PepinoMelon

Pineapple

Plantain

Sapote

Strawberries

Sweet Granadilla

Watermelon

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.

Facts Valeur nutritive

Applesareround, crunchy, juicy andsweet—butthey’renotonly red.There arealsoyellow,green, pink and multi-colour apples.

About2,500 varietiesare grown in theU.S.,and while traditionallya fallfavourite,some applevarieties areavailable year-round. With their edible “wrapping,” ﬂavour, portability,and versatility inthe kitchen,apples are one of the most popularfruits 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.

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.

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.

CortlandApple

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.

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.

Peak season: October–February. Buy and store: Choosefirm apples that are free ofbruisesandgouges. They shouldhaveafresh(not musty) smell. AnAmericanCameo® sticker fromtheCameo Apple MarketingAssociationsignifies that an apple meetsspecificquality standards.Cameos have a thinskin, so handle withcareto prevent bruising. Storein a plastic bag in therefrigeratoraway from strongsmelling foods, so that the apples don’tabsorbthoseodours.Properly

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’tabsorbthoseodours.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 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’tabsorbthoseodours.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

storedappleshave a shelflifeof up to6weeks.

Prep andcook: Crisp,versatile Cameosareexcellent apples for eating outofhand,sliced for snacking,ordiced in salads.They’re also excellent cooked, baked in pies orcrisps,or bakedwhole.The denseﬂeshholdsitsshapewell underheat, but may needafew extra minutesof bakingtime.To keepcut applesfrombrowning,dip intoa solutionofonepart lemon juiceand threepartswater, or toss

withvitamin C-fortiﬁed100% 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 orsodium.Provides vitaminC.

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.

Prep and cook: Crispins are excellent eating,salad and cooking apples.They’reagood choicefor applesauceandpie,andbaked wholeor as thick wedges.Tokeep cutapplesfrombrowning,dipinto asolutionofone part lemon juice andthreeparts water,ortosswith vitaminC-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.

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 theskinisdarkred.Thecrunchy,sweet-tart Empire is a good all-purpose apple, and a good choice for snacks and lunchboxes.

FujiApple

Fuji apples are one of the top-selling apples in theU.S. Developed inJapanin the 1930s, this apple variety has American parents: the Red Deliciousand the Ralls Janet. Fujis are big, round and bi-coloured, usually red and green-to-yellowstripes. The ﬂeshis crisp, ﬁrm and very sweet, making them good snacking apples.

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’tabsorbthoseodours.Properly stored apples have a shelf life of up to 6 weeks.

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.

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-orangestripes.This appleis crisp, juicy and very sweet, and has a fragrant aroma.

Nutrition Facts

Valeur nutritive

Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g) Calories 70

Peak season: Available year-round, starting in September.

Nutrition Facts

Valeur nutritive

Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g)

DV = daily value

= valeur quotidienne

Peak season: Available year-round, peaking in July.

Nutrition Facts

Valeur nutritive

Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g)

Prep and cook: Fujis are excellent foreating out of hand and insalads, and areagoodchoice for piesand applesauce.Tokeep cutapples from browning, dip intoa solution of onepartlemon juice and three partswater,or toss withvitamin 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.

Prep and cook: Gala apples are besteatenraw, eitherout ofhand, or in salads or fruitplatters.Tokeep cut apples from browning, dip into a solution ofone partlemonjuice andthreepartswater, 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.

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

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.

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’tabsorbthoseodours.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 August.

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.

Nutrition Facts

Valeur nutritive

Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g)

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.

Prep andcook: TheGranny Smith is excellent for eating out of hand foritstart flavourand crisp texture. It’salso an excellentcookingapple, andis often specifiedin pie recipes because itholdsitsshapeand flavour whencooked.Tokeep cut apples frombrowning,dipintoa solutionofone partlemon juice andthree partswater,ortosswith 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.

Prep andcook: Honeycrisps are goodforeatingoutofhand,slicing for snacks or fruit platters,or dicing for salads. Honeycrisps are also a good choice for applesauce.To keep cut applesfrombrowning, dip into a solution of one part lemonjuice and three parts water, ortoss 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.

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’tabsorbthoseodours.Properly stored apples have a shelf life of up to 6 weeks.

Prep andcook: Idareds aregood 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 theskins on, then pass them througha 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.

Nutrition Facts

Valeur nutritive

Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g)

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’tabsorbthoseodours.Properly stored apples have a shelf life of up to 6 weeks.

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.

Jazz™ Apple

TheJazz™ apple, a recent varietyfrom NewZealand, is across betweena tangy Braeburn and a sweet Royal Gala. This bright red, round apple with subtle yellow under-stripingisa snacking and cooking applewith a sweet-tart ﬂavour and crunchy, effervescent texture.

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)

DV = daily value

= 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’tabsorbthoseodours.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)

Prep and cook: Jonagolds are excellentfor eatingout of hand and for cooking.They’re a goodchoice forsnacks, salads,sauces,sautées andpies.Tokeep cut applesfrom browning, dipintoasolutionof onepartlemon juice andthree partswater,or toss withvitamin 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.

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.

Prep andcook: Jonathans are excellent for eatingoutofhandand forcooking.Crispandround, they’re agood choice for lunchboxes and forcandyapples.Thefirm texture of the fleshiswell-suited topies, andthe sweet-tart flavourworks well inapplesauceandapplebutter. Jonathansblendwell withsweeter varieties suchas GoldenDelicious andFuji.Tokeep cut applesfrom browning,dipintoa solutionof onepart lemon juice andthree

parts water, ortosswith vitamin C-fortiﬁed100 %applejuice.

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.

Nutrition Facts

Valeur nutritive

Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g)

McIntosh Apple

The McIntosh, a longtime favourite of apple lovers, was discovered as a chance seedling in 1811 by John McIntosh. Perhapsnothingevokesautumnbetterthan 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.

The Northern Spy was discovered in about 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.

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’tabsorbthoseodours.Properly stored apples have a shelf life of up to 6 weeks.

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.

Nutrition Facts

Valeur nutritive

Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g)

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)

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.

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.

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’tabsorbthoseodours.Properly stored apples have a shelf life of up to 6 weeks.

Prep and cook: ThePink Lady is verygoodfor eating out ofhand,or insalads, pies andsauces.Because its ﬂeshresistsbrowning, it’s a good choicefor fruitplatters.Its pink colour, crisptexture andsweet-tart ﬂavourmakethe Pink Lady the ultimatedessert-qualityeating apple—simply core,slice andserve.

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.

Nutrition Facts

Valeur nutritive

Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g)

Red Delicious Apple

The Red Delicious apple is probably the best-known eating apple.TheWestern Red Deliciousis a large, heart-shaped solidred or striped red apple with ﬁve knobs on the bottom. The Easternvariety is rounderthan the Western.Red Delicious apples have yellow ﬂesh anda crisp texture. They are mildly sweet and juicy.

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’tabsorbthoseodours.Properly stored apples have a shelf life of up to 6 weeks.

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.

Nutrition Facts

Valeur nutritive

Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g)

Peak season: Available year-round, starting in September.

Rome Beauty Apple

The Rome Beauty is a big, round, bright red applestreaked with yellow.Thename comes from Rome, Ohio, where this apple was discovered.TheRome’sﬂavour ranges from sweet tomildly tart. It is anexcellent cooking and baking apple, and is sometimes called the “baker’s buddy.”

Nutrition Facts

Valeur nutritive Per

Prep and cook: Thisrenowned cooking appleis agoodchoice forpies, applesauce andbaking whole becauseits flavourintensifies when cooked.It’s alsowell-suited to eatingoutof hand.Tokeep cut apples frombrowning, dip intoa solutionof one part lemonjuice andthreeparts water,ortoss with vitaminC-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, sourcream, sweet potatoes. Health highlights: No fat, cholesterol or sodium. Provides vitamin C.

Pi nk L ady ® A

Winesap Apple

The Winesapapplegetsits name from itsspicy, tangy flavour reminiscent of wine. Winesaps are all-purpose appleswith deep red skin, and flesh that’sfirm, crispand juicy. Its flavour makesit a topchoiceforcider.

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.

Prep and cook: The ﬂavourful, all-purposeWinsesap 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.

Nutrition Facts

Valeur nutritive

Per 1 medium apple, 3" diameter (138 g) par pomme moyenne, diamètre de 3 po (138 g)

Calories 70

= 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.

Nutrition Facts

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Per 3 apricots, raw (105 g) par 3 abricots, cru (105 g)

Calories 50

* DV = daily value VQ

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 *

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, cholesterolor sodium. Goodsource ofvitaminA. Provides vitaminsC andEand potassium.

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.

Avocado, Hass

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

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. Nutrition

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.

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, bananasarealso usedcooked, 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.

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.

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.

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.

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, cholesterolorsodium.Goodsource of vitamin B6. Provides vitamin C and potassium.

Cavendish Banana

Cavendish bananasare the most familiar andwidelyavailable varietytoNorth Americans. TheversatileCavendishis 6to 10incheslong, and tastes best when itsyellowpeel isspeckledwith darkspots.

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.

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.

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, cholesterolor sodium. Excellent sourceof vitamin B6.Goodsource of magnesium.Providesvitamin C, potassium,riboﬂavin andfolate.

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

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, cholesterolor sodium. Goodsource ofvitaminB6.Providesvitamin C, folate, magnesium andpotassium.

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.

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 orsodium.Goodsource of vitamin B6. ProvidesvitaminC, folate, magnesium and potassium.

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 ofraspberry 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 extra small banana (81 g) par banane de très petite taille (81 g)

Calories 70

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: 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 orsodium.Goodsource of vitamin B6. ProvidesvitaminC and potassium.

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; availableMay–September.

Buyand store: Chooseﬁrm, plump, mould-free blackberries in anunstained container.Avoid any thatare dull orreddish.To store, removeberries fromthepackaging; do notwash. Discard anythatare mouldy or crushed. Place a paper towelon atray or bakingsheet, and spreadtheberriesin onelayeron thepapertowel.Coverwith another papertowel,andcover with plastic

Nutrition Facts

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wrap. Refrigerateupto 6days. Or freeze them on abaking sheet, then transfer themto afreezercontainer. Storefrozenupto12months.

Prep and cook: Rinse, drain andpat theberriesdrywithpapertowels justbeforeusing. Blackberries can beeaten out ofhand,added to bakedgoods,smoothies orsalads, ormadeinto jams. Frozenberries don’t need tobe thawed before baking.

Goes with: Herbs, spices and ﬂavours: Allspice, balsamicvinegar, cardamom, cinnamon,clove,cream, ginger, lemon, lime, nutmeg, vanilla. Foods: Apples,blueberries, peaches, pecans,raspberries, walnuts. Health highlights: Lowincalories. No fat, cholesterol or sodium. Good sourceofvitaminK.Provides vitamin C.Highin ﬁbre..

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.

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.

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, spicesand ﬂavours: Bourbon, brown sugar, cinnamon, cognac, cream,ginger,

honey, lemon,lime, maple, mint, nutmeg, thyme.

Foods: Almonds,apples,apricots, bananas,Brie,bluecheese,chocolate, custard, peaches, pecans,pineapple, raspberries, yogurt.

Health highlights: No fat, cholesterol orsodium.Goodsource ofvitaminK. Provides vitamin C. High inﬁbre.

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.

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 berrieswithpapertowels,andstore 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: Choosesymmetrical cantaloupes thatare heavyfor theirsizeandfreeof bruises. Thebackground colour of ripe cantaloupes isslightly golden.The stemendgivesto lightpressure and is fragrant.Storewhole cantaloupes atroom temperature upto7 days. Refrigeratecutmelon 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. 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. Nofat, cholesterol or sodium. Good sourceoffolate. High in ﬁbre.

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. Nocholesterol. Excellent source ofvitaminsAandC. Good source ofvitamin K andfolate. Provides vitamin E andmagnesium. Highin ﬁbre.

Carambola/Star Fruit

The carambola is a tropical fruit 3 to 5 inches longwith waxy, yellow skin and five distinct ribs running lengthwise. Originally from SriLanka and theMoluccas, the carambola is alsoknown as star fruit because when cut crosswise, the slices have a uniquestarshape.The flesh is firm and juicy, and the light, refreshing flavour ranges from very sweet to slightly tart.

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.

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.

Nutrition Facts

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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)

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.

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.

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.

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.

Peak season: May–August. Buy and store: Chooseplump, bright cherries withgreen stems. Avoidcherriesthat areundersized, soft or shrivelled.If the stemorthe skin aroundthestem isbrown, the cherries arenotfresh. Storecherries unwashedintherefrigerator up to 7days either looselypacked in a plastic bag,orinonelayer ina baking pan covered with plastic wrap. Cherries can befrozen, with or withoutthepit, upto12 months.

Rinse anddry the cherries,placein aplasticfreezerbag,and pressout excessair 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.

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

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.

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.

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.Ifthehuskisremoved,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

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.

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.

CrenshawMelon

TheCrenshaw,thoughtto be acrossbetween a casabaand acantaloupe (orPersian melon), isconsidered by someto bethesweetest, most succulentmeloninthe world. This large melonispointedat thestemend and can weigh5 to10pounds. Ithasa thick,slightly ribbedrind thatchangesfrom darkgreen to golden green as itripens.The ﬂeshispinkishorangewith asweet, 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 frozenberriesbeforecooking.Rinse thoroughly. Discard any berries that

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.

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.

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.

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

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

DV = daily value VQ = valeur quotidienne

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.

Dates

In ancient Mesopotamia,the date palm was prized for the material itprovided for everyday products suchasrope,lumber, mattresses, baskets and, of course, fruit. Thewordmaycome from the Greek, meaning “ﬁnger.” Datesare oblongshaped,typically 1 to 3 incheslong, and have papery skin and along,narrowpit.

Thecolourcan be deep brown, yellowish brownor reddishbrown. The meathas an intenselysweet,caramel-likeﬂavour. Commonvarieties include DegletNoor 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.

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, cholesterolorsodium.Goodsource of vitamin B6, magnesium and potassium. Provides calcium and iron.Very high in ﬁbre.

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.

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 *

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.

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 edibleskinvariesincolour,includingwhite, green, yellow, brown, purple and black. The sweet, seed-filled pulp can be white, green, amber or pinkish red.

Peak season: May–December; dried ﬁgsavailableyear-round.

Buyand 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

Gooseberries

A staple in theColonial American larder, the gooseberry can beas small as a blueberry or as big as a cherry tomato, such as the large NewZealand variety.The skin can be fuzzy, prickly or smooth, dependingon the variety. Greenis the most common colour, but gooseberries can be white, yellow, purple or almost black. They are highly acidic,and tend to be tart.

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

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. Fig

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.

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

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.

Nutrition Facts

Valeur nutritive

Exact

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.

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: Chooseheavy fruit with smooth, glossyskin. Grapefruit doesnotripenafter picking.Storegrapefruitatroom temperature upto 7days, or in the refrigeratorup to8weeks.

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

Nutrition Facts

Valeur nutritive

Per ½ fruit, pink or red (128 g) par demi-fruit, rose ou rouge (128 g) Calories 40

* DV = daily value

VQ = valeur quotidienne

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.

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 choiceforgoodhealth.Lowincalories and fat, and cholesterol-free. All that plus juicy, refreshing—and portable.

Black/Purple Grapes

Black grapes aresometimescalled 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. Ribiershavefirmskin and mild, sweet, juicy flesh. Concords have a mild, distinctiveflavour,andarethemainvariety for juice andjelly.Niabells area Concordtype with arich,earthy flavour.BlackHamburg grapes, grown in hothouses,arefat,juicy and veryfragrant.

Champagne Grapes

Champagnegrapes, despite thename, are not the grapes used to makeChampagne. Alsoknown as BlackCorinthgrapes (named for Corinth, Greece, where they weregrown more than 2,000 years ago) and as Zante currants, they were introduced toU.S. markets in the 1980s.These grapes are purple or blue-black, seedlessand tiny— no larger than a pea.They’re juicy, and have a sweet,wine-like ﬂavour.

Peak season: September–October; available year-round. Buy and store: Chooseplump,fullcolouredgrapeswith ﬁrmlyattached green stems. A silver-white“bloom” indicates freshness.Avoidgrapesthat areshrivelledormouldy,haveabrown area near thestem,or havedry,brown stems.Grapesarepickedandsoldripe. Tostore,refrigerate unwashedgrapes in acontainer or plastic bag up to 7days.To freeze,wash,pat dry,and place ina single layerona trayor baking sheet. Freeze1 hour,then

place thegrapes inan airtight container. Storefrozen up to 7days. Prep andcook: Grapesareexcellent for eating outof hand,and arebest when slightlychilled.Toremove seeds (ifdesired), cutgrapes in half lengthwise and remove seeds witha knife tip.Freshgrapescan be added to salads, cheese platesand yogurt, or used as agarnish.They can be juiced, crushed to make wine, or dried as raisins.They canbe cooked for jams, jellies, compotes and sauces,and in piesand other baked goods.

Goes with: Herbs, spicesand 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.

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 offeasily.It typically has 1 to 3inedible seeds that areno larger than a grain of rice.Concords have a mild, sweet-tart ﬂavour.Most Concords are usedfor grape juice and jelly, but are also usedas a table grape.

Nutrition Facts

Valeur nutritive

Per 125 mL, raw (49 g) par 125 ml, crus (49 g)

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 containerorplasticbagupto7days. 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

Prep andcook: Grapesare excellent foreating out ofhand,and are best whenslightlychilled.Freshgrapes canbeadded tosalads,cheese plates andyogurt.Use small clusters asagarnish for meat and seafood dishes,ordrapedover a wine glassor beverageglass.They can be cooked forjams,jellies,compotesand sauces, and inpies andother baked goods. Theycanalsobedried 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.

Prep andcook: Grapesareexcellent for eating out of hand, and are best when slightly chilled.To remove seeds (ifdesired), cut grapes in half lengthwiseandremoveseeds witha knife tip.Freshgrapes canbe added to salads, cheese plates and yogurt,or used as agarnish.They can be juiced, crushed to make wine, or dried as raisins.Cooked,Concords are excellent for jams, jellies, pies andother baked goods.

Goes with: Herbs, spicesand ﬂavours: Balsamic vinegar, brandy, brown sugar, lemon, mint,orange, wine.

Foods: Apples, berries, cantaloupe, chicken, crab, cucumbers, custard, duck, Edam, multi-graincrackers, nectarines,nuts, sour cream, swordﬁsh.

Health highlights: Low incalories. No fat,cholesterol or sodium.

Green/White Grapes

Greengrapesare actually whitegrapes, one of themaincolour categoriesfor grapes (the othersareredand black).They range from pale green toamber-yellow,and typically have 1to3 inedibleseeds no larger than a grainof rice.The amber-green Muscat varietyisrenownedforits sweet ﬂavour andmusky aroma.Calmeria and Almeriaare otherpopular white grapes.Most of theﬂavour of these grapesis in theskin.

Red Grapes

Redseeded grapes, which are actuallya type of blackgrape, rangeincolour from deep rose topurple, andtypically have 1 to 3small inedible seeds. Mostof theflavourisin the skin.RedGlobes are large andround, with a crisptexture andsweet flavour.Emperor grapes have large,deep red clusters and a lasting flavour. Christmas Rose grapes are tart-sweet.The dark red Rouge grape has thickskin,a crisptexture andamildly sweet, earthy taste. The Cardinal grape is supersweetwith amusky 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)

DV = daily value

= 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

Peak season: September–October; available year-round.

Nutrition Facts

Valeur nutritive

Per 125 mL, raw (85 g) par 125 ml, crus (85 g)

Calories 60

tray or baking sheet. Freeze 1 hour, then place the grapes in an airtight container.Store frozen upto 7days. 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, cholesterolorsodium.Goodsource of vitamin K. Provides vitamin C and potassium.

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, raspberry vinaigrette, wine.

Foods: Berries, blue cheese, chicken, Gouda, melon, peaches, pecans, shrimp, sour cream, spring greens, tuna, water crackers. Health highlights: No fat, cholesterolorsodium.Goodsource of vitamin K. Provides vitamin C and potassium.

tray or baking sheet. Freeze 1 hour, then place the grapes in an airtight container. Store frozen up to7 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, cholesterolorsodium.Goodsource of vitamin K. Provides vitamin C and potassium.

Peak season: Summer; available early spring through fall.

Guava

The tropical guava(often confused with itscousin,the feijoa) originated inSouth America andis nowgrown in California, Floridaand Hawaii.Thereare manyvarieties, someas small asanegg, othersas large as an apple.Theskin isred,yellow orpurplish black. Its firm flesh rangesfrom pale yellow tovividred.The pungent flavour can be sweet oracidic,withhints ofhoney, melon and strawberry.Guavashaveastrong flowery scentwhen ripe.

HoneydewMelon

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.

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

Juan Canary Melon

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

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 ofvitaminC.Good source offolate. Provides vitamin Aand potassium.High inﬁbre.

Peak season: June–October, peaking in July; available yearround in Arizona, California andTexas.

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

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 fator cholesterol.Low sodium.Good source ofvitaminC.Provides potassiumand folate.

Nutrition Facts Valeur nutritive

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 fator cholesterol.

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/HornedMelon

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.

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 incalories. Nofat,cholesterol orsodium. Provides vitaminC.

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.

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 cholesterolorsodium.Goodsource of magnesium. Provides vitamin C and iron.

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

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.

Kiwifruit, Green

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.

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.

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

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.

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.

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: Removethestem; rinse anddryfruit. Eatwhole or slice

Nutrition Facts

Valeur nutritive

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

Calories 70

* DV = daily value VQ = valeur

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)

DV = daily value VQ = valeur quotidienne

in half andremoveseeds withknife tip, then eat theunpeeled halves. Slice rawkumquats for salads,or cookthem formarmalade, jellyand tangy sauces formeatand poultry. Theycan bepreserved whole in syrup or brandy.Puréed kumquats can beusedin breads,cakes, muffins, ice cream and cheesecake. Fora moreuniform,tendertexture andmellow ﬂavour, dropkumquats inboiling water 20seconds,drain and chill inicewater.

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.

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.

Lemon,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,rounderwithsmootherskin, and sweeter and less acidic than regular lemons.

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 *

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.

Peak season: May–August; available year-round.

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.

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.

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 incalories. Nofat, cholesterol orsodium. Provides vitaminC.

*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.

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: Chooseshiny, plump,ﬁrm berries inunstained containers.Avoidmouldy or bruised berries.Loganberriesare veryperishable.Tostore,remove berriesfromthepackaging; donot wash.Discardanythatare mouldy or crushed.Place a papertowelon a tray or bakingsheet,and spread theberries inonelayer onthepaper towel.Coverwithanother 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

Refrigeratefor usewithinseveral days. Orfreezethem on a baking sheet, then transferthemtoa freezer container.Storefrozen forseveralmonths.

Prep andcook: Rinsejust before usingso the berries don’t become waterlogged.Usefresh loganberriesinfruit salads,parfaits andsmoothies, and as atopping foryogurt and ice cream.Theycan be cookedin jams,fruitcompotes, sauces, tarts and pies.

Goes with: Herbs, spicesand ﬂavours: Allspice, balsamicvinegar, cardamom, cinnamon,clove, cream, lemon, lime, nutmeg, sugar, vanilla. Foods: Almonds, apples, blackberries, chocolate, peaches, pecans, raspberries, walnuts. Health highlights: No fat, cholesterol orsodium.Provides vitamins C, E andKandfolate. High inﬁbre.

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.

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

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.

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

Thenectarineis a close relative ofthepeach, differingbyonlyonegene—theonethatgives nectarines asmooth rather than fuzzyskin. In clingstonevarieties, theflesh clingsto the pit.Infreestonevarieties,the flesh easily pullsawayfrom thepit.Mostnectarines havedeepyellow skinblushedwith red,deep yellowflesh, andasweet-tartflavour.Some havecreamy yellow skin,cream-coloured flesh,and alesstartflavour.Bothtypesget sweeter and juicier astheyripen.

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: Availableyear-round. Buy and store: Chooseplump mangoes thatare free of bruisesor shrivelledskin.Colour isnot areliable gauge of ripeness.Aripemango yieldsto gentlepressure,andthe stem endhasa fruityaroma.Ripen atroomtemperature out of direct sunlight.To store, refrigeratewhole, ripemangoes upto 5days,andcut mango upto 3days.

Prep andcook: Mangoes areusually eaten fresh.Tocut, standthemango stem-side down.Witha longknife,

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 uniformyellowbackground and nogreen aroundthe stem. Avoid fruit that is rock-hard, dullcoloured, punctured or wrinkled. When ripe, nectarines arefragrant and yield slightly to the touch. Ripen atroom temperature, then refrigerateupto5days.Nectarines bruise easily,so handle carefully.

makeadownwardslice about ¼-inch to therightofthestem, curving slightlywiththeshapeof the pit. Repeat ontheotherside.Tocut into cubes,score the ﬂeshofeach halfin squares ordiamonds, cutting down to butnotthrough the skin. Push up onthe skinto“pop up” the fruit,and slice offthe cubes. Eat as is, oruse insalads, salsas,smoothies, sauces, chutney,sorbets anddesserts. Mangoescanalsobepoached orsautéed.

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, redonion, seafood, yogurt.

Health highlights: Nofat, cholesterol or sodium.Good source ofvitamin C.Provides vitamins A,E andB6 and folate.

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

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.

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

Bloodoranges—alsoknown as ruby, blush orMorooranges—arenamed for their strikinglycolouredﬂesh, which can bedark pink,maroon, burgundy red,or whitewith redstreaks.The peel mayhavea reddish blushwhenripe. Bloodoranges have fewor no seeds andasweet-tart ﬂavour,and are used morefortheir fruit thantheir juice. In the past, blood orangeswereavailable as imports mainly from Italy, butare now growninCalifornia,Florida and Texas.

Peak season: December–April.

Buy and store: Chooseblood oranges thatare ﬁrm, heavyfor theirsize,andfreeof bruises and wrinkles.Store at roomtemperature or loose(not inaplasticbag)inthe refrigerator upto 2weeks.

Prep andcook: To peel, slice offthe stemend.Scorethepeel lengthwise inquarterswithoutcuttingtheﬂesh, then pull away the peel.Tograte thepeelforzest, washanddry the orange.Gratethecoloured outer

Facts

layerwithacitruszester, using light, quick, downward strokes.Blood oranges can beeaten fresh, or sliced orchopped for salads,salsas and chutneys, wheretheirvividcolour adds eye appeal.Usethezest to ﬂavour freshand cookeddishes: 1mediumblood orangeyields 2to 3teaspoonsgratedzest.

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: Nofat, cholesterol or sodium.Excellent source of vitamin C.Goodsource of folate. Provides thiamin,magnesiumand potassium.

Peak season: Availableyear-round. Buyand store: Chooseoranges thatare ﬁrm,heavyfor theirsize, and free of bruises and wrinkles. Storewhole oranges atroom temperature orloose(not in a plastic bag)in therefrigeratorup to 2 weeks. Freshlysqueezedjuice may berefrigeratedovernight in a plastic or glass container. Prep and cook: Onemedium orangeyields3tablespoonsjuice and2 to 3 teaspoons gratedzest. To juice, useorangesatroom

JuiceOrange

“Juiceorange” is a genericterm for orange varieties that are particularlygood for juicing. Valencia oranges, which have few or no seeds,are renowned fortheirrich-tasting, golden juice.Hamlin oranges, which are seedless, provide pale,very ﬂavourful juice.

NavelOrange

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

TempleOrange

TheTemple orange, alsoknown as a royal mandarin, is actually atangor, a cross between a tangerine and an orange.This oval-shaped fruitlooks like a large tangerine and is easy to peel andsection.The pebbly peel is red-orange, the juicy ﬂeshis 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

Peak season: January–March; availableNovember–May. Buyand store: Chooseoranges thatare ﬁrm,heavyfor theirsize, and free of bruising andwrinkles. Ripe orangesmay havesome green onthepeel. Arough brown spot onthepeel(russeting) doesn’t affectthe ﬂavour. Store at room temperature orloose(not in a plastic bag)in therefrigeratorup to 2weeks.

Prep and cook: Navel oranges are exceptional eatingoranges.To peel,

Nutrition Facts

Valeur nutritive

Per 1 medium orange (140 g) par orange de taille moyenne (140 g)

Calories 70

* DV =

Peak season: January–March. Buy and store: ChooseTemple 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

temperature (cold ones yield less juice).To extract themostjuice,roll theuncutorangebetweenyour handand the countertop several times.Thencutit in half and juice it. Drinkthejuice as is,mix it with other juices or beverages,add it to smoothies, or use in marinades, salad dressings, sorbets and sherbets.Thejuice canalso be cooked in saucesand bakedgoods. 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 orsodium.Excellent source of vitamin C.Goodsource offolate.Providesthiaminand potassium.

slice off the stem end.Score the peellengthwise in quarters, without cuttingtheﬂesh, then pullaway the peel.Theycan beused in salads, sauces, side dishesand marmalade. Onemedium navelorange yields 6 to7 tablespoons juice, and3 to 4 teaspoons grated zest.The juice can beusedin sorbets, sherbets andbaked 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 ofvitaminC.Good source of folate.Provides vitamin B6, thiamin, calcium, magnesium andpotassium.

without cutting the ﬂesh, then pull away the peel.They can be used in salads, sauces, side dishes and marmalade. One mediumTemple 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.

ValenciaOrange

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 orangeshavethin,smooth,yellowtoorange 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,atropical fruit that’s nativeto Brazil,is alsowidelygrown in California, Florida andHawaii.It’s sonamedbecause partsofits flowerwerethoughttoresemble symbolsofChrist’s crucifixion.Alsoknownas granadillaandpurple granadilla,passionfruit is egg-shapedand about3 inches long, with an inediblerindthat’s purple, redor golden yellow, depending on thevariety.Inside, hundredsofedible blackseedsaresurrounded byjuicy, jelly-like yellow or orange-yellow pulpthat’s highlyaromatic,withan intense sweet-tartflavoursimilartoguava.

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: Choosepapayas that yieldslightly to gentlepressure butaren’tsofton the stemend. Avoidpapayas thatare bruised or shrivelled, or have dark spots. Slightlygreen papayas ripen quickly atroom temperature (placeina paperbagto hastenripening). Whenripe, papayas areyellowor 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.

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.

temperature,thenrefrigerate ina plastic bag;they keep up to 7 days butare best eaten within 2 days.

Prep andcook: Ripe fresh papayas are usuallyserved chilled.Cut lengthwise, scoop out the seeds, andeat withaspoon. Use fresh papayain salads,sauces and desserts. Use the seedstoadd peppery ﬂavour tocreamy 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 incalories. Nofat,cholesterolor sodium. Excellent source of vitaminC. Good sourceoffolate.Provides potassium.

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

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.

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)

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.

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.

NutritionTerms: Excellentsource.Aservingcontains atleast 25%of the DailyValue(DV) (at least50 %DV for vitaminC).

Anjou Pear

Pears—a near-perfect package of good looks, taste and texture. With their iconic shape, fabulous colours, varioussizes(petite,liketheSeckel,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!

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,

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.

AsianPear

Asianpears,alsoknownasapple-pears, Chinesepearsor sandpears,resemble an appleinshapeand texture.Broughtto the U.S. by Chinese immigrants,commonly availablevarieties, grown mainly in California and theNorthwest,includeHosui, Ya Li and 20thCentury (Nijisseki).Someareround and others morepear-shaped.Theskincan be brown,yelloworyellow-green, and smooth orslightlyroughand brownish (russeted). The ﬂesh istypicallywhite, crunchy, juicyand slightly sweet.They’reexcellent for eating out of hand.

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)

Bartlett Pear

The Bartlett is themost common pear in the U.S.: 75 %of all pears grownhere (mainly in theNorthwest) are Bartletts. Becauseharvesting 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 classicpear shape—round on the bottom, narrowing to a slender stem end. The ﬂeshis creamy, sweet, very juicy and aromatic,withthe classic pear ﬂavour.

BoscPear

The Bosc,with its long neckand curved stem,wasdiscovered in the 1800s in France or Belgium andnamed after the director of theParis Botanical Garden. The skin is cinnamon brown with russeting. The fleshis crisp, smooth and dense,with ahoneyed, spicyfragrance and flavour. Because Boscs develop sweetness sooner than other varieties, the ripe fleshis firmer, making themexcellent for eating fresh and for cooking,because they hold their shape.

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.

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

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.

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.

ComicePear

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 mainlyin theNorthwest. Comice pears are often very large, with a round body and short neck.Theirthin, 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,across between theComice andthe Conference pear,apopularEuropean variety, combines thebest of both. With its round base and exceptionallylongneck, the Concorde has a striking, elegantsilhouette. Itsyellow-green skinsometimes hasgolden russeting. The cream-coloured or ivory flesh isdense andjuicyeven whenfirm, andits flavour issweet, witha hint ofvanilla. An allpurposepear, the Concorde isgoodforeating fresh andholdsup well when cooked.

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.

Prep andcook: Comicesare excellent used fresh, but their juiciness makes themunsuitable forcooking.Eatoutofhand,addto cheese plates, saladsandsmoothies, or use freshindessertsandsorbets. Tokeep cut pears from browning, dipintoasolution of onepart lemonjuice and threepartswater.

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.

Forelle Pear

The Forelleisamong thesmallest (onlyslightlylarger than the Seckel)and mostcolourfulvarieties. Thought to have originatedinGermany, it has abell-shaped body similarto aBartlett. The juicy ﬂesh,a little ﬁrmerthan otherpears, isverysweet. Itssweetnessandsize makethe Forelle excellent foreatingfresh—it’sconsidered a“snacking” pear—but lesssuitable forcooking.

Nutrition Facts

Valeur nutritive

Per 1 medium pear (169 g) par poire de taille moyenne (169 g)

Calories 100

* DV = daily value

Peak season: Available September–February. Buy and store: Choosefirm, unblemishedpears.Avoidpears with bruises orcuts.Ripenatroom temperature.To speedripening,place pears ina paper bag with an apple or bananafor 2to 3 days.As itripens,the skin maybecomemore golden and the flavour mellows.Concordes can be used whilestillsomewhat firm and before the fleshat thestemyields to gentlepressure. Storeripe pears in a plastic bag intherefrigerator upto 3 days.

Prep andcook: Concordes are less likelyto brown after cutting thanother pears,makingthem a goodchoice to use fresh.Eat out ofhand, addto cheese plates,saladsand smoothies, or use infreshdesserts and sorbets. To keep cutpearsfrombrowning, dip intoa solutionofonepart lemon juiceandthree parts water.Peelpears before cooking(the skin darkens and toughens).Concordes can alsobe poached, sautéed,roasted, grilled, cooked in sauces,chutneys and preserves, orbaked whole or intarts and pies.

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

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.

Buyand store: Choose ﬁrm, unblemishedpears.Avoidpears with bruises or cuts. Ripen atroom temperature.To speedripening, place pearsin a paperbagwith anapple or banana for 2to3days. Thebackground colouroftheskin turns fromgreento yellow-greenas it ripens.Forellesare ripe whenthe ﬂesh atthestemendyieldsto gentle pressure. Storeripepears in a plastic bag intherefrigerator upto 3 days.

Nutrition Facts

Valeur nutritive

Per 1 medium pear (169 g) par poire de taille moyenne (169 g) Calories 100 * DV =

Prep andcook: Forellesare excellent eatenfresh,eitherout of hand or added to cheese plates, salads andsmoothies,orindesserts andsorbets.To keep cut pears from browning,dipintoa solutionofone partlemon juice and threeparts water. Because oftheirsize,Forelles aren’tsuitablefor cooking. However, theircolourmakes them attractive incentrepiecesanddisplays. 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.

PackhamPear

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.

Peak season: Available April–June. Buy and store: Chooseﬁrm, unblemished pears.Avoidpears with bruisesorcuts.To speed ripening, placepears ina paper bag withan appleor bananafor2to3days.The green skindevelopsayellowish cast as itripens.Thepears areripewhen theﬂesh at the stemend yields to gentle pressure.Storeripepears in aplastic bag in the refrigeratorup to3days.

Prep and cook: Eat out ofhand, oradd tocheeseplates,salads and smoothies,orin dessertsandsorbets.

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

SeckelPear

The Seckel, also calledasugar pear,isthe only variety thatmayhave originatedin the U.S.,andwasdiscoveredin Philadelphia in the1800s. The smallest commerciallygrown pear,the Seckel is short,chubby andround. The skinis olivegreen witha prominent maroon blush, anddoesn’tchange colouras itripens.Theﬂeshiscrispand exceptionally sweet. Seckelsaregoodforeatingfresh, cookingand canning.

Peak season: September–February. Buyand store: Chooseﬁrm, unblemishedpears. Avoidpears with bruises or cuts.Ripen atroom temperature.To speedripening, place pearsin a paper bagwith an apple or banana for 2 to3 days. Pears areripewhen theﬂesh atthe stemendyieldsto gentlepressure. Storeripepears ina plastic bag in therefrigeratorup to3days. Prep and cook: Eatout of hand, or cut into halves orquarters and addto cheeseplates andsalads.

Nutrition Facts

Valeur nutritive

Per 1 small pear (148 g) par poire de petite taille (148 g)

Calories 80

* DV = daily value VQ = valeur

StarkrimsonPear

The Starkrimson, named for its vibrant ” ed R y l ar “E ed l cal es m eti som s i n, i sk son m i cr Bell-shapedwith athickneckand stocky stem,ithasa thin, delicateskin,andcream or ivory fleshthat’ssmoothandjuicy,with a subtle floral aroma.Theflavour issweetand mild.Starkrimsons are besteaten fresh.

Tokeep cutpears frombrowning, dipinto a solution ofonepartlemon juiceand threeparts water. For cooking, useﬁrm, slightlyunderripe pears,andpeelbefore cooking (the skindarkens andtoughens).Use in sauces,compotes,chutneys and preserves, andin piesandother pastries.Packhams holdtheir shape wellwhenpoached or baked. Goes with: Herbs, spices and ﬂavours: Almond, balsamicvinegar, 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, cholesterolor sodium. Provides vitamin C, folate andpotassium. High in ﬁbre.

Their sizeand colour makes them attractiveas acentrepieceor garnish.To keep cut pearsfrom browning, dip into asolution of one partlemonjuice andthree parts water. Forcooking, selectslightly ﬁrm,underripe pears.Peelbefore cooking (the skin darkens and toughens). Seckelscan be poached orbaked.Andbecauseoftheir small size, theycan be cannedor 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 orsodium.Provides vitamins C and K andpotassium. Highinﬁbre.

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)

100

DV = daily value VQ = valeur quotidienne

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.

Taylor’s GoldPear

Taylor’sGold isa russet Comice, a natural mutationfirst discovered in New Zealand in 1986.This new pear is large and bell-shaped, withgolden tobronze skin covered with russeting, similarto apale Bosc.The flesh is soft,creamy and quite juicy,with aslight floral aroma. The flavour issweet andbuttery.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.

Prep and cook: Eatout ofhand, addtocheese plates, saladsand smoothies, or use in dessertsand sorbets.Tokeep cut pears from browning,dipintoa solutionofone partlemon juice and threeparts water.To use cooked,slice slightly underripe pears tobakeintarts. Or steam and puréeforbaby 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.

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 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.

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

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: 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

Nutrition Facts

Valeur nutritive

Per 125 mL cubes, raw (85 g) par 125 ml de cubes, cru (85 g)

Calories 30 * DV = daily value

up to 2 weeks. Refrigerate cut melon, covered, up to 5 days. Prep andcook: Persianmelons are usually eatenfresh. Slice inhalfand scrape outtheseedsandstrings. The halves can be eatenwitha spoon, withorwithoutaﬁlling (suchassorbet or yogurt). Halves canbe cutinto slices,cutintocubes, or scoopedoutwitha melon baller. Usein salads,chilled fruit soups, salsas, smoothiesandsorbets.

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 ofvitaminsCandA. Provides potassiumandfolate.

Persimmon,Fuyu

Fuyu persimmons, popular in Japan, are gaining ground in theU.S.Persimmons originated in ancient Asia and were brought toCalifornia in the 1880s.TheFuyu is tomato-shaped, and has a pale tobright orange skin and a green leafy “cap”at the top.The fleshis light orange. When almost ripe, the texture is firm and crisp enough to eatout ofhand; when fully ripe, the fleshis very soft.Theflavour is sweet, and without the astringency of somevarieties, such as the Hachiya.Fuyus aretypically eatenfresh.

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

Prep and cook: Eat out of hand, or addto salads, salsasand sandwiches,oras atopping for ice cream oryogurt.The ediblepeel can beleftonor removed.Topeel, cut outtheleafbase, thencutthe persimmon inhalf lengthwiseand removetheskin with a sharp paring knife. Usediced Fuyus inbaked goods suchascakes 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.

Persimmon, Hachiya

Hachiyapersimmonsarethe mostcommon varietyin theU.S. Theacorn-shapedHachiya isthesize ofapeach.Ithasbright orange-red skinthatdullssomewhat asitripens,and a green leafy“cap”at thetop.Unripe, itstaste isastringent andbitter. When soft-ripe,the ﬂesh becomesjelly-like andjuicy,andthe ﬂavourbecomestangyandsweet,reminiscent ofpumpkin,plum andhoney.Hachiyasare used freshandcooked.

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

Prep and cook: To eatfresh, halve lengthwise andspoon outthepulp, discardinganyseeds. Oruse the pulp in puddings,custards,ice cream andbakedgoods.Touse frozen persimmons,thaw in therefrigerator untilthe pulp is justspoonable, about4 hours.Then eat likesorbet, or use inrecipes.

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.

Pineapple

Thepineapple, with its roughdiamondpatterned skin, wasnamedfor itsresemblance to apine cone. MostaregrowninHawaii. Each 1-to 10-poundpineapple is several small,seedlessfruits joinedtogether. The firm, fibrousflesh ispaleyellow to golden,with a distinctivesweet fragranceandsweet, tangy flavour. Pineapplesareused fresh andcooked.

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: 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.

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 originatedin China, is relatedto the peach. More than140 plum varieties are sold in theU.S.Theyrange from 1to 3 inches in diameterand may bered, purple,blue, yellow or green, withflavour thatrangesfrom tartto verysweet.The two main typesare the Japanese andthe European (orItalian). Themorecommon Japanese plumsare round andjuicy, with yelloworreddish flesh. European plumsare small,oval, deeppurple withgolden yellow flesh, andlessjuicy. Botharegoodfresh and cooked.

Plum,Prune

The prune plum, also knownasthe Italian plum,isaEuropeanplum that’salso dried asprunes,partly becauseofits highersugar content.It’s smallerand lessjuicy than the larger, round Japanese plum, and is more delicate.The skin isreddish-purpletoblack with alightsilvery“bloom,” providing natural protectionfrom moisture.Thefleshis yellow andsomewhatfirm, andthe flavour issweet. 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: Chooseplump plums withgoodcolour and smoothskin.Avoidplums that are rock-hard orhave gouges, wrinkling, cracks or soft spots. Ripe plumsare ﬁrm but yield to gentlepressure.Ripen at room temperature inalooselyclosed paper bag.Ripe plums can be refrigeratedup to3days.

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: Chooseplump, well-coloured plums.Avoid plums that arerock-hard or havegouges, wrinkling orsoftspots. Unripe plumsare morebluethan purple; ripe plumsare deeppurple toblack. Whenripe, the plumis ﬁrm but yieldsto gentle pressure.Handle carefully,and bring home soon after purchase: prune plumsbruise easily, and breakdown rapidlyin heat andhumidity.Prune plums are harvested mature but continue toripenafter 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.

Prep and cook: Eatfreshplums out of hand,oradd unpeeled, sliced ordicedfresh plums to salads, salsas,oatmealand yogurt.Cookedplumsare used inpreserves,fruitbutter, sauces, compotes, and cobblers,tarts and otherbaked 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.

furtherripen,place in a loosely closed paperbagandstore atroom temperatureseveral days;check them daily. Store ripepruneplums in the refrigerator upto 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.

The Pluot®( ploo-ott),also calledaplumcot, isaplumcrossedwith an apricot(moreplum than apricot).Developed in the 1980s by plantgeneticistFloyd Zaiger,Pluots resemble plums in appearance,taste andtexture,but aresweeter.GrownmostlyinCalifornia,there are now80varieties(somewithfunnames likeDinosaurEgg),withskinthat may be yellow,green,crimson or purple,and may be striped orspeckled.The ﬂeshmay be white, yellow,orange,pinkor red.Pluotsaregood for eatingfresh, andforcooking.

Pomegranate

Thepomegranate, whose namecomes from Middle French for“seededapple,”appears in art,poetryandfolklorethroughtheages. Similar in sizeto an orange,it’sround andﬁrm, withatopendthatlookslikea crown,and has leathery,pinkish-red,deepred, orpurplishredskin.Insideare hundreds ofseeds,each surrounded by atiny, translucentsac ﬁlled with red,sweet-tartjuice—theseedandsactogether is calledan aril.Arilsaretheediblepart ofthe pomegranate,andareusedfresh.

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.

Prep andcook: Eat Pluots out of hand, or cutand addto salads and salsas. Cooked,Pluotswork well inany recipecallingfor plums,including sauces, cobblersand tarts.

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

Goes with: Herbs, spices and ﬂavours: Almond, basil, cardamom, cinnamon, Cointreau, ginger, lemon, mint, Muscat, orange, rosemary, vanilla.

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; availableSeptember–January. Buy and store: Pomegranates are pickedripeandsold readyto eat. Choosepomegranatesthat areheavy fortheirsize, withbrightly coloured, unblemished skin.Storewhole pomegranatesatroom temperature away fromsunlightforseveraldays, and upto 3monthsin plasticbags intherefrigerator. Arils canbestored intherefrigerator upto 3days.Or freezethem onatray inasinglelayer, and storethem frozen inan airtight containerupto 6months.

Nutrition Facts

Valeur nutritive

Per ½ pomegranate (77 g) par demi-grenade (77 g)

Calories 60

DV = daily value

= valeur quotidienne

/ CholestérolProtein / Protéines

Sodium / Sodium (n/a)

Vitamin A /Vitamine A (n/a)

Calcium / Calcium (n/a)

Prep andcook: Cutinhalfand scoop thearils away from the tough white membrane. Orcut off the crownend, and cut the pomegranate into vertical segments,placethem inabowl of water,andpull out the arils,which willsink. Skimand discard everythingelse, thendrain the arils inastrainer.Eat as is, or add tosalads and dips, sprinkle onyogurt, waffles and desserts,use to garnish sweet or savourydishes,orusein 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 andpotassium.

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.

PricklyPear/Cactus Pear

Pricklypearsgrow onthenopales (no- pah -less) cactus.Long popular in Mexico andCentral and SouthAmerica, thepricklypearisgainingpopularity in theU.S. Shapedlike anavocado, ithasa thick, spinyskinthat ranges from yellow or orange to red, magenta orpurple. The soft, sweet, juicyﬂesh ranges from yellow to darkred,andhasascattering oftiny, crunchy, edible seeds. Theﬂavour isreminiscent of watermelon.

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. Cutoffbothends,makelengthwise

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: Brownsugar,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.

Nutrition Facts

Valeur nutritive

Per 1 prickly pear (103 g) par ﬁgue de Barbarie (103 g)

Calories 40

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.

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 forsalads and compotes.

Nutrition Facts

Valeur nutritive

Per ¼ fruit (152 g) par quart de fruit (152 g)

Calories 90

* DV =

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.

Pummelosare alsousedin preserves.Thejuiceis usedas a beverageandinmeatglazes, marinades,dessertsandsorbets. A pummelo yields more juice whenatroomtemperature (ifchilled,microwave 10to 15seconds), and hand-rolled onthecountertop several times beforeit’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.

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.

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

Rambutan

The rambutan (from rambut , Malaysian forhair)isa1- to 3-inchoval fruitwitha distinctly hairy appearance. Anative of SoutheastAsia andarelativeofthe lychee, it has reddishleathery skin coveredwith flexible fleshyspines or “hair.”The fragrant, translucent fleshiswhite or pale pink, resemblinga peeled grape, andhas one seed. The flesh isjuicy, with a sweetand mildly acidicflavour with a hintofstrawberry. Rambutans are mainlyused fresh.

Nutrition Facts

Valeur nutritive

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

Per 9 rambutans, canned, packed in syrup (81 g) par 9 ramboutans, mis enconserve, conditionnésdansunsirop (81 g)

Calories 70

* DV = daily value VQ = valeur quotidienne

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 asThai 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.

Raspberries

The raspberryis composedof manylittle drupelets—individualsections offruit containingtinyseeds—connectedaround a hollow core.Infact, the fragile raspberry isdistinguishedfrom blackberries bythat hollowcore. As withotherberries,raspberries are nativeto Europeand the U.S.,andwere partoftheNativeAmerican diet.The most familiarraspberriesaremedium to bright red, buttherearealso black, purpleandgold varieties.Sweetwith atouchof tartness, raspberriesareused fresh and cooked.

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

Sapote

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

Sapote, Mamey

TheMamey sapote, atropical fruitthat’s popular inFlorida,Mexico,CentralAmerica and theWestIndies, is 6to9 incheslong and shapedlikeafootball. Athick,rough,russetbrown rindenclosesitscreamysalmon-pink tored ﬂesh.Thefruitusuallycontains one large,darkpit orsometimes more.The ﬂavour issweet, and reminiscentofalmonds and apricots.Mameys aremostlyusedfresh.

Prep and cook: Raspberries are good eaten out of hand, in salads, as a topping for yogurt, ice cream, cerealanddesserts,orblendedinto 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, brownsugar, cassis, Champagne, cream,Kirsch, lemon,redwine, 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.

Peak season: April–November (white sapotes); December–April (black sapotes).

Buy and store: Choose ﬁrm, bruise-free sapotes.Ripenat room temperatureoutof direct sunlightuntil soft. Store ripe sapotesin a plastic bag inthe refrigerator up to 5 days. Prep andcook: White sapotes can be eaten out ofhand likean apple; discard the seeds.Black sapotesareoften 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

and puréed with alittle orange juiceorvanillaforcooking. Sapote pulp canbe blended into fruit drinks,dicedforsalads, orused in ice creamand 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

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.

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

Thetangelo, a tangerine–grapefruit hybrid, is juicyandsweet-tartlike atangerinebut larger and with fewer seeds.Thefirst known hybrids were createdin1897 inFlorida.Two popular varieties aretheMinneola andtheOrlando. Minneolas, also calledHoneybells, are medium-largeandround,witha distinctive knobontop. They have reddish-orange,easyto-peelskin and bright orangeflesh.Orlando tangelosare roundandsmaller, with a slightly flattened look, bright orange skin and deep orange flesh. Tangelosareusedfresh.

Tangerine/Mandarin Orange

The tangerine, atypeof mandarinorange, firstcametoEurope by wayofTangiers, whichaccounts for itsname. These citrus fruits have aloose orangepeel—they’re also knownasthe “zipper-skinned fruit” because they peel so easily—and firm, juicy,orangecoloured segments that separate easily, eachwithone or severalwhite seeds. Round andslightlyflattened, tangerineshave a distinctive flavourthatrangesfromslightly tangyto quite sweet, often sweeter than oranges.Theyare 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 theleafy caps witha 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

Peak season: October–January; March–May.

Buy and store: Choose tangerines that areﬁrm to slightly soft,and heavyfor their size.Avoidtangerines with soft spots,dullcolouringora torn peel. Storeintherefrigerator upto2weeks.

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

VQ = valeur quotidienne

canbe eatenfreshontheirown, sliced for salads, salsas or asa topping for icecream, yogurt, cerealand desserts,orblended into smoothiesandotherdrinks. Cooked,they can be used in sauces, soufflés, jamsandpreserves,and baked inpies 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.

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. Nocholesterol or sodium. Excellent sourceofvitamin C.

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, cholesterolor sodium. Good sourceof vitamin C. Providesfolate.

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 usedfresh and juiced.

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.

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

Watermelon

Watermelonisdistinctfrom other melons, with itselongatedoval shape,large sizeand“watery” flesh.Rangingfrom 5to30 pounds,they have asmooth,hardrindthat’spaletodarkgreen, andeither solidor striped.Thecrisp flesh isred ordeeppinkwith large, flat,blackseeds.Some varietieshave white,yellow orpalepinkflesh. “Seedless”watermelonshavefew seeds ortiny, soft,edibleseeds.Watermelon fleshis sweetand veryjuicy,and isused fresh.

Nutrition Facts

Valeur nutritive

Per ½ fruit (122 g) par demi-fruit (122 g)

Calories 45

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

Watermelon, Mini

The mini,“personal” or “palm” watermelon is a newcomer to thewatermelon family. Weighing 1to7 pounds, minis are the sizeof a large cantaloupe,or smaller. Easy to carry and store,they have athinnerrind andmore edible ﬂesh than larger varieties.Inside the smooth, green rindis red,orange-red, deep pink, or yellowﬂesh that’sjuicy, sweet and usually seedless. As with larger watermelons, the mini is used fresh.

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

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.

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, cholesterolorsodium.Goodsource of vitamins C and A. Provides thiamin, vitamin B6, magnesium and potassium.

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 orsodium.Provides vitamins C and A,magnesium and potassium.

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

Artichoke †

Asparagus, Green

Bamboo Shoots*

BitterMelon

BlackRadish

CactusLeaves/Nopales

FavaBeans

FiddleheadFern*(regional)

GreenPeas

Jicama

Kohlrabi

PattypanSquash*

Rhubarb

Shallot

Watercress

White Radish

YellowSquash

summer

Beet

Bibb Lettuce

BitterMelon

Black-EyedPeas

BostonLettuce

Corn

CranberryBeans

Eggplant

GreenBeans

GreenTomato

Knob Onion

LimaBeans

Okra

Pattypan Squash*

Peppers

Rhubarb

Snap (String)Beans

Soy Beans/Edamame

SummerSquash †

Swiss Chard

Tamarillo

Tamarind

Tomatillo

Tomato †

YellowSquash

YellowTomato*

Yellow/WaxBeans

Zucchini

fall

AcornSquash

Beet

Bibb Lettuce

BlackRadish

BostonLettuce

Buttercup Squash*

Chinese Long Beans

Cipollini Onion

DelicataSquash*

Gau Choy/Chinese Chives

Golden NuggetSquash*

HubbardSquash*

Jicama

Lo Bok Radish

Opo Squash

Pumpkin*

Rutabaga

Sin Qua/Chinese Okra

Sunchoke/ Jerusalem Artichoke

SweetPotato

Tamarind

Tomatillo

WinterSquash †

Yellow/WaxBeans

winter

BlackRadish

Cardoon

Chayote Squash

Collard Greens

Fennel

Gau Choy/Chinese Chives*

Kale

MustardGreens

Parsnip

Radicchio

Rapini/Broccoli Rabe

Rhubarb*

Rutabaga

Turnip

WinterSquash †

year-round

Alfalfa Sprouts

Artichoke †

Arugula

Asparagus

Bean Sprouts

Beet

Black Beans

Bok Choy

Breadfruit

Broccoli

Broccoli Sprouts

Brussels Sprouts

Cabbage

Carrot

Cauliflower

Celery

CeleryRoot/Celeriac

Chicory

Cucumber

Daikon Radish

Endive

Escarole

Frisée

Gai Choy/Chinese Mustard

Gai Lan/Chinese Broccoli

Galangal

GarbanzoBeans

Garlic

Gingerroot

GoboRoot/Burdock

Green Beans

Horseradish

Khan Choy/ Chinese Celery Leek

Lemongrass

Lettuce † Malanga

Mushrooms † Onion

Peppers †

Pinto Beans

Potato

RedBeans

RedRadishes

Salsify

SnowPeas

Sorrel

Spinach

Sugar Snap Peas

TaroRoot

Tomato †

Turnip Greens

Yam

Yellow/WaxBeans

Yuca/Cassava

Zucchini

Artichoke

The artichoke, the flowerbud 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, sometimesstreaked with purple.Varieties such as green globe (the most common) have a sharp “thorn” at the tip of each leaf. The leaves surround thefuzzy inedible choke at the base,and under thechoke is the heart. Theheart and the fleshy part of the leaves have a nutty flavour,with a sweet aftertaste.

Arugula

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

Peak season: Spring;somevarieties availableyear-round.

Buyand store: Choosedeep green artichokes that are heavyfortheir size and havetightlyformed leaves that“squeak”whenpressed. Avoid artichokes with drystalks or leaves thatare dry,brown or split.Store unwashed in aplasticbag in the refrigeratorup to7 days.

Prep and cook: Artichokes are not usedfresh.Cut offthestem near thebase so itwillstanduprighton a platewhen served whole.Cut offthetop quarter, andsnip the thornsofftheremainingleaveswith

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. Buyand store: Arugulaissold bagged or in buncheswiththe roots attached.Younger, smaller leaves areless pungent.Choose buncheswith emerald-green leaves 2 to4 incheslong.Avoidbunches with leavesthat areyellowingor limp, or have slimy stems.Arugula is highlyperishable,sohandle carefully.Wraptheroots loosely in a damppaper towel, place in a plasticbag andrefrigerateup to 3days.

Nutrition Facts

Valeur nutritive

Per 250 mL, raw (21 g) par 250 ml, crue (21 g)

Calories 5

* DV = daily value VQ = valeur quotidienne

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: April–May; available year-round.

Buy and store: Selectbrightgreen, uniformlysizedstalkswithcompact, ﬁrm, darkgreen or purplish tips, and noodour.Thickness isnot a gauge of tenderness, butavoid limp or wilted tips.To store, wrap thebottoms of thestalks in a wetpapertowel and place in a plastic bag,or standthem upright in 1 inch of waterandcover with a plastic bag.Refrigerateup to 4 days.Freezeraw, unpeeled asparagusup to 4months (do not thaw before cooking).

Nutrition Facts

Valeur nutritive

Per 125 mL, cooked (95 g) par 125 ml, cuite (95 g) Calories 20

kitchen shears.Tocook: placethe artichokes stemsideupinplenty ofwater inanon-reactive (such asstainless steel) pot.Boilgently, covered, 25 minutesor until aknife slideseasilythrough the base. Drain stemsideup;let cool. Artichoke hearts canbe used in salads, casseroles andfritters.

To eat a whole or half artichoke, peelofftheleaves and eat the ﬂesh atthebaseby pulling theleaf againstyourteeth.Whenyou reach the inedible choke, remove the fuzzyportion withaknife, andeat the heart.

Goes with: Herbs, spices and ﬂavours: Aïoli, balsamicvinegar, 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: Nosaturated fatorcholesterol. Excellent source offolate.Good source of vitamin K, magnesium and potassium.Provides vitaminsB6and C,iron, niacinand zinc.Highin ﬁbre.

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.

Prep andcook: Asparagusis usually served cooked, buttendertipsand stalksarealsousedfresh. Gently snap off thewoody end of each stalk.Peel thicker stalks withavegetablepeeler. To cook: boil, steam, sauté,roast,grill or microwave.Serve warm or chilled with dippingsauces, insalads,orasa sidedish. Usewhole stalksorpieces in stir-fries and frittatas.Thewoody ends canbe cooked andpuréed for soups andsauces. 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: Lowin calories andsodium.No fator cholesterol. Excellentsourceoffolate and vitaminK.Goodsource of vitamin E.Providesvitamins A andC,iron, thiamin,riboflavin,niacin,potassium, magnesium and zinc.

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.

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.

Bamboo Shoots

Bamboo shootsarethe young canesofthe bamboo plant,andare harvested before they are 1or 2 weeks old or12inchestall. The shoots are cone-shapedwithoverlapping brownand green leaves.Their pale yellow ﬂeshiscrisp,tenderand bitter, but when cookedbecomes slightly sweet,witha ﬂavoursimilarto corn. CommoninAsian cuisine,bamboo shootsareused 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

Peak season: May–June. Buy and store: Choose small bamboo shoots without blemishes. Wrapwhole, unpeeled shoots in plasticandrefrigerateupto2weeks. 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

/ Sodium (n/a)

/ Calcium

a sharp knife (as if sharpening a pencil). Or cut the shoot crosswise for round slices. Boil, uncovered, 20minutestoremove 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.

Chinese LongBeans

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, 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

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 sesameoil.

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.

VEGETABLES

Peak season: Summer; available year-round.

Flat Green Beans

Flatgreen beansare ﬂatter,broader and longerthanother greenbeanvarieties,and have smooth pods. The “green” intheir name doesn’treferto colourbut to theimmature stageatwhich they’re harvested.Also known asItalian, Romano andRomabeans, these edible-podbeans can be light green, yellow orpurple.Their ﬂavourisslightly sweet and buttery, and meatier than other greenbeans. Flatgreen beansare crisp andcrunchyraw, andtenderwhencooked.

French Green Beans

Frenchgreen beans, alsoknown by the Frenchname, haricotsverts(ah-ree-ko- vair ), andﬁlet beans,are smallerthan common green beans. The “green”in the theirname doesn’treferto colour buttothe immature stageatwhich they’re harvested.There are also yellowandpurplevarieties. (French green beansare notthe same as French-cut or “frenched” greenbeans: any green bean cut lengthwise into thinstrips.)Theslender podsaretypicallyabout 1/4 -inch wide and 5to 7 incheslong with tiny seeds. Tender yet crisp,they havea sweet, delicate ﬂavour.

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 =

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

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.

stir-fry justuntilcrisp-tender, about 2 to 3minutes; do notovercook. Ifusing steamed or boiledbeans in a colddish, quickly drain and plungethem in icewaterto stop the cookingprocess.

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.

Peak season: May–October; available year-round.

Snap Beans (StringBeans)

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.

Buy and store: Chooseslender, brightly coloured, unblemishedpods of similar sizefor uniform cooking. Fresh beansare crisp,and snapeasily when bent. Avoidlimpor shrivelled beans, orlargepodsswollen with seeds(theywillbetough). Store unwashed in an airtightbag in the refrigerator up to 4days.

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

(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.

YellowWax Beans

Peak season: May–October; available year-round.

Buyand store: Chooseslender, unblemishedbeans of similar size foruniformcooking.Fresh beans are crisp, andsnap easilywhen bent. Yellow podswith agreentinge areyoungerand sweeter than fully yellow pods.Avoidlimpor shrivelled beans, orlargepodsswollen with seeds (they willbe tough). Store unwashed in an airtightbagin the refrigeratorup to4 days.

Prep and cook: Yellow wax beans are usually used cooked, although

Yellowwaxbeansareavarietyofsnapbean. 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. Nutrition Facts

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.

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.

Black Beans

Blackbeans,also called turtlebeans,are solddried.These medium-size,oval beans have matte black skins andcream to grey flesh. They have a soft,floury texture and asweet, mild, earthyflavoursimilarto mushrooms. Astaple inSouthwestern, LatinAmerican and Caribbeancuisines, these beansare the basis ofthe widely popularblack bean soup,and beans andrice.

Black-Eyed Peas

Black-eyed peas, also known as cowpeas,are small,kidney-shaped, whiteor beigebeans with ablackspot or“eye”inthemiddle. Native to Asiaand broughtto theNewWorld through Africa, theyhave firm, smooth skin, andsoft, cream-coloured,starchy flesh.The flavour is bland butabsorbs other flavours well. Black-eyedpeasare solddried,and fresh in theirpods. They’re popular inSouthern dishessuch asHoppin’ John,traditionally served onNew Year’sDay.

Cranberry Beans

Cranberry beans gettheirnamefrom the cranberry-redspecks on thebeans, and the pink andredsplotchesontheirbeige, knobbypods.The beans aresmall, rounded, and ivory;the red specks disappearwhen the beansare cooked.They have a creamy texture and chestnut-likeﬂavour,and are available freshin thepod,and dried.Known as borlotti in Italy, they’re especially popular in Italiancuisine, andare thebeansused 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: Latespring–summer (fresh);availableyear-round(dried). Buyand store: For fresh blackeyed peas: Choosefirm pods filled endto end with plumpbeans. Refrigerate up to 7 days. Freeze shelledbeans inadouble layer of plastic bags. Fordried black-eyed peas: Choose clean,firmbeans that arebright withaslight sheen,and havefewcracks.Store inanairtight container away from dampness, heat and direct sun upto 1year.

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.Storeinanairtightcontainer 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

uncovered, until tender, about 1 to 2 hours. Use in soups, stews, salads, salsas, andTex-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.

Prep andcook: For fresh blackeyed peas: Presson theinside curve of the podtoopenit,popoutthe beans,andsimmeruntil tender. Use in stews,casseroles andsalads. For dried black-eyed peas: Pickand discard any thatare discolouredor shrivelled.Dried peasdo not need to besoakedbefore cooking.Place ina pot with 3 times theirvolumeof water. Simmer,uncovered, 30 to 60 minutes. Goes with: Herbs, spices and ﬂavours: Bay leaves, cilantro, cumin,

curry powder, garlic, hotsauce, mustard, saltpork. Foods: Bacon, bellpepper, chicken,collard greens,cornbread, ham,onions,pork, rice, seafood, tomatoes.

Health highlights: No fat, cholesterol orsodium.Excellent sourceoffolate. Goodsource of thiamin, iron, magnesiumandzinc. Provides vitaminB6, niacin and potassium.Very high in ﬁbre.

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, redwine 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.

Fava Beans

Favabeans,alsoknownas broad beans, are flat andpale greenwhen fresh, resembling lima beans,and tanwhen dried.The beans areenclosed in shiny,lightgreen inedible pods 8 to 12incheslong andabout1inch wide.Thebeans havetough,inedibleskin thatmustbe removedbeforecooking.Favas haveafirm,starchytextureandasubtlenutty, meaty flavour.A mainstayofMediterranean and MiddleEasterncuisines, they’re used cooked; veryyoungfavascan be used fresh.

GarbanzoBeans

Garbanzo beans, alsoknownas chickpeas (channa in Indian, ceci inItalian), are the most widely eaten legume in the world. Sold dried, garbanzos are round, shaped like a small, bumpy, beigeto pale yellow hazelnut.They have adense, buttery texture, a mild, rich, nutty ﬂavour, and hold their shape when cooked. Widely usedinIndian, Mediterranean and MiddleEastern cuisines, garbanzos are used cooked.

Lima Beans

Lima beans, named for their Peruvian heritage, are also called butter beansfor their rich, buttery ﬂavour. Enclosed in green pods, the kidney-shaped beans are palegreen with astarchy texture. Common varieties areFordhook and baby lima. Dwarf limas, orbutterpeas,are speckled white, and are less starchy. Limas, a key ingredient in succotash, aresold fresh and dried.

Peak season: March–May (fresh); available year-round (dried). Buy and store: For fresh favas: Choosesoftpods(crispnessis asignof dried-out favas) with even colouring andfew markings. Theyshould beplumpand heavy, withahint of the round beans inside.Store ina plasticbag in the refrigerator up to7 days. For dried favas: Choose clean, ﬁrm beans with aslight sheen, and fewcracks. Storein anairtight containeraway from dampness, heatand directsun up to1year.

Nutrition Facts

Valeur nutritive

Per 125

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

= 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)

Prep and cook: For fresh favas: Split thepods open withyour thumb along oneside,and remove thebeans.Toremovethe skins,placethebeans inboiling salted water 30 seconds. Drain; immediately rinsewith coldwater. Pinchorpeeleach bean on one sideand slipitout ofitsskin. Boil or steamthe beans until tender, about 15 minutes. Fordried favas: Soak 6to 8 hours, thenpeel.Place ina pot with 3 timestheir volume of water. Simmer, uncovered,about 90 minutes. Useasaside dish,add

to soups,stews, pasta dishes andsalads, orpuréefordips. Goes with: Herbs, spices and ﬂavours: Butter, garlic, lemon, oliveoil,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. Excellentsource offolate. Good sourceof vitamin C.Provides thiamin, niacin andmagnesium.

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.

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 sourceofiron and potassium. Provides vitamins B6,Cand K, thiamin, riboﬂavin,niacin,folate and zinc. High in ﬁbre.

Pinto Beans

Pinto beans,acloserelative of kidneybeans, account for morethan 40 % of all beans grown in theU.S.These medium-size oval beansare mottled beige andbrown, turning solid brownwhencooked.Theyhavea powderytextureandan earthy ﬂavour.A staple ofSouthwestern and Mexicanfare, especiallyrefried beans, pintosare solddried.

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

of water and 2 tablespoons oil. Simmer, uncovered, 1½ to 2 hours. Useinsalads,stews,ricedishes,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.

Red Beans

“Red beans”refersto several varieties of kidney beans, whicharenamed fortheir shape.Lightand darkred kidneybeans are large,haveasolidtextureand full ﬂavour, andarecommon inTex-Mex and Caribbean dishes.Small red beans, also called Mexican redbeans,are dark red, with asmoother textureandtaste,andare commonin Creolecooking.Redbeansare sold dried.

Nutrition Facts

Valeur nutritive

Per 125 mL, cooked (90 g) par 125 ml, cuits (90 g)

Calories 130

* DV = daily value VQ

Peak season: Available year-round. Buy and store: Anyvarietyofred beanswillwork in recipes calling for kidneybeans orred beans. Choose clean,ﬁrmbeans that are brightwitha slightsheen,and have few cracks. Discard discoloured or shrivelledbeans.Store inanairtight containeraway from dampness, heat anddirect sun upto1 year.

Prep and cook: Soak6 to8hours; drainandrinse.Place in a potwith 3 timestheirvolumeofwater and 2 tablespoonsoil.Simmer, uncovered, 1to 2 hours.Usein soups, stews and disheslike 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.

Soybeans/Edamame

Soybeans aresold freshand dried. Edamameare soybeansdevelopedinJapan specifically for eatingout of the pod.They’re harvestedwhenthe beans areyoung,and soldin their small, fuzzy pods. Thebeans are brightgreen, crunchy and sweet.Mature fresh soybeansare tan. Dried soybeans are dense,pea-size andlighttan.Theyhave little flavourandworkwell with strongerflavours. Soybeans areused cooked.

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: Latesummer–early fall(fresh); available year-round (dried). Buyand store: For edamame: Choose crisp,blemish-free pods. Store in the refrigerator in a perforated plastic bag up to 5days. Fordried soybeans: Choose clean, ﬁrmbeanswithfew cracks.Discard discoloured or shrivelledbeans. Store inanairtightcontainer away fromdampness, heat and direct sun for up to 1 year.

Prep andcook: For edamame: Boilthe pods3to5 minutesor until crisp-tender,or steam ormicrowave 4to 5 minutes.Squeeze pods to remove beans;discard pods.Serve as a snackorappetizer,oraddto stir-fries, soups,salads and grain dishes. Fordried soybeans:Soak 8hours; drainandrinse. Place ina potwith 4timestheirvolume of water. Simmeruntiltender, about 3hours. Use instews,soups andpatties. Goes with: Herbs, spices and ﬂavours: Cilantro, garlic,ginger, parsley,redpepper ﬂakes, sea salt, soy sauce.

Nutrition Facts

Valeur nutritive

Per 125 mL, cooked (85 g) par 125 ml, cuites (85 g)

Calories 130

* DV = daily value VQ = valeur quotidienne

Foods: Beef, cabbage, carrots, chicken,crab,green onions, mushrooms,rice, soba noodles, tomatoes. Health highlights: No saturated fatorcholesterol. Low in sodium. Excellent source offolate and magnesium. Goodsource of niacin,thiamin,calcium, iron and potassium.Provides vitaminC, riboﬂavinand zinc.High inﬁbre.

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.

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

VQ = valeur quotidienne

Prep and cook: Scrubthe beets well; don’tpeelor cutthetaproot.To cook:boil, steam,roastor microwave. Trimthe tops and bottoms, andslip off the skin (wear glovestoavoid stainedﬁngers). Usecookedbeets in salads or as a sidedish, or puréefor hotand coldsoups.Whenmixing withotherfoods,add justbefore serving (thecolour oftenbleeds intothe otheringredients). Usethe greens fresh insalads,or sautéed.

Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, brown sugar, butter, chives, dill, lemon, parsley, tarragon, thyme. Foods: Apples, bacon, cucumbers, eggs,goatcheese,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.

Bitter Melon

Bitter melon, also known as balsampear, bitter gourd and foo qua, belongs to the squash family. Resembling a warty cucumber,it has edible yellow-greenskin (yellow-orangewhen ripe) and crunchy, watery flesh filled with fibrousseedsand core. Underripe melons aretypically used in Asian and Indian cooking. Due to their high quinine content, they have a prized,sharply bitter flavour. Riper melons are milder.

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

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.

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.

Nutrition Facts

Valeur nutritive

Per 125 mL, cooked (66 g) par 125 ml, cuite (66 g)

Calories

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

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.

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.

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

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.

Bok Choy Sum

Bok choysum,also known as choy sumand Chineseflowering cabbage, isacruciferous vegetable popular inAsiancooking. With greenleaves growing on palestalks, it resembles bok choy but is slimmer and often hassmall, yellow, edible flowers.Bok choy sum hasa mild, mustard flavour. Stemsand leavesareused,but stems are preferred.

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

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.

Breadfruit

Breadfruit,native tothePacificIslands, looks like a melon with wartylight greenskin, but isused asa vegetable. When roasted,the texture andaromaresemblefresh bread.It can beused atalmostany stage, but typically when maturebut not fully ripe,when the flesh is firm,pale yellow, and starchy.Ripe, it’ssoftandsweet. A Caribbeanstaple, breadfruit isusuallyused cooked.

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, maturebreadfruit

Nutrition Facts

Valeur nutritive

Per 125 mL, raw (116 g) par 125 ml, cru (116 g)

Calories 120

* DV = daily value VQ = valeur quotidienne

mustbe cooked, and can beused as a substitutefor potatoes or other starches in manyrecipes. Slice off the stem, then quarterandcore. Boil, steam, microwave or grill; or cut in half andbake.The skin is easilyremovedafter cooking. Sliced breadfruit can be deep-friedfor chips, or candied. Fullyripebreadfruit can beeaten raw, or baked in cakes, pies and other desserts.Theseeds can beroasted andground.

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.

Broccoli

Broccoli,a nativeof Calabria,Italy (and whose namecomes from theItalianfor “little arms”),is a cruciferous vegetable that’s a close relative of cabbage.The most commonU.S. variety, Calabrese,has green stalks topped with dark or purplish-green, umbrella-shaped clusters of ﬂorets. Broccoli has a fresh, slightly bitterﬂavour. It is mainly used cooked but is also used fresh.

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.

Prep and cook: Trim the ends from stalks.To cook: steam, boil, microwave, roast or stir-fry just until crisp-tender. Serveasa sidedish or useinstir-fries and casseroles.Add rawﬂorets to vegetableplatters and servewith dip. Grateraw stalksfor 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.

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.

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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

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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.

NutritionTerms: Excellentsource.Aservingcontains atleast 25%of the DailyValue(DV) (at least50 %DV for vitaminC).

VEGETABLES

Cabbagegets its name from caboche , aFrenchwordfor “head”—and cabbage canbe red-headed,curlyheaded, and certainlyhard-headed. There’sred cabbage, purplecabbage, curly-edgednapa and Savoycabbage, aswellas green.Andaspart of the Brassica family, cabbage is a cruciferous vegetable withinteresting cousins: cauliﬂower,broccoli, even Brussels sprouts (mini cabbages!).

Well-known for coleslaw, stuffed rolls orwith corned beef,cabbage appears invariousdishesthroughout Europe, Asiaandhere.As fornutrition, it’s very lowin calories, fat- and cholesterol-free andfull ofvitamins(especiallyC and K).Tasty, versatile andgood for you, cabbage is awinner—bya 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.

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Prep and cook: Cutor shred just before using. Discardtoughor limp outer leaves.Cutthecabbageinhalf or quarters, and cut out the tough core.Shredorgraterawforcoleslaw. Or brine shredded cabbage for sauerkraut.To cook:sliceand sauté,oraddto stir-fries, soupsand stews. Braise, boilorsteamlarge chunks or quarters.Wholeleaves canbe blanched and stuffed.Cook cabbage justuntiltenderto 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.

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“edibleleaves”)isacruciferousvegetable 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.

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.

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.

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Per 125 mL, raw (39 g) par 125 ml, cru (39 g)

Calories 5

Peak season: Available year-round. Buy and store: Choose red cabbages that areheavy for their size,withcrisp, tightlypacked leaves.Avoid cabbage that’swilted, discoloured orworm-damaged.To storewhole,tightly wrap in plastic andrefrigerateup to14 days.To storecut, tightlywrapand refrigerate up to 2days.

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.

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.

Prep and cook: Cut or shred just before using. Discard tough or limp

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.

Nutrition Facts

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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

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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.

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,nicknamedItalianartichoke, looks more like celery with long,thick, silvery greenstalksthatfeellike softsuede.Cooked, thethick ﬂeshbecomes tenderand meaty. Cardoons haveadistinctive, bittersweet ﬂavourthattasteslike a mix ofartichoke, celeryandasparagus.Popularin Italy,France and Spain, cardoonsare used 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

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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.

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Per 125 mL, cooked (90 g) par 125 ml, cuits (90 g)

Calories 20 * DV = daily value VQ = valeur quotidienne

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: 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

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Per 1 medium carrot, raw (61 g) par carotte de taille moyenne, crue (61 g)

Calories 25

= daily

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.

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.

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.

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.

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

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Per 125 mL, cooked (66 g) par 125 ml, cuite (66 g)

Calories 15 * DV = daily value VQ = valeur quotidienne

Celery

Celery has long, pale green ribs with ridged skin, crunchy ﬂesh,and a clean, parsleylike ﬂavour.Golden celery is a varietythat’s grown undera 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 12ribs, oras 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.

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.

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

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.

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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

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.

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.

Health highlights: Low in calories and sodium. No fat or cholesterol. Excellent source of vitamin K. Provides vitamin C, magnesium and potassium.

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Per 125 mL, raw (82 g) par 125 ml, cru (82 g)

Calories 35

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.

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

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.

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.

Nutrition Facts

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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.

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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.

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Per 1 medium ear, cooked (90 g) par épis de taille moyenne, cuit (90 g)

Calories 90

* DV = daily value VQ = valeur quotidienne

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.

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.

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.

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?

Peak season: Available year-round.

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.

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

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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.

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.

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.

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

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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. Prepandcook: Englishcucumbers don’t need to be peeled or seeded. Slice 1 inch off each end of the

Nutrition Facts

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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.

Nutrition Facts

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Per 125 mL slices, raw (63 g) par 125 ml de tranches, cru (63 g)

Calories 10

* DV = daily value VQ = valeur quotidienne

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.

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.

Prep and cook: Peel the cucumber toremove thewax coating. Slice 1 inch offeach endof the cucumber anddiscard.Cut into spearsor slices,or diceto use in appetizers, salads, salsas, dips,drinks, sushi, and gazpacho and other cold soups. Or thinly slice and pickleas an accompanimenttosushi.

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.

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.

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.

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.

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

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

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.

Peak season: July–October; available year-round.

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.

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.

Aneggplantdoesn’tgroweggs,sowhy 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.

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.

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 purpleeggplant and typically has an elongatedpear shape,with a green leaf cap and stem. The glossy skin is usually deep purple.Somevarieties are round,with skin that’s violet,white,or red streaked with white. Theskin isthinnerthan the common purpleeggplant, and the mild, meaty ﬂesh is sweeter.Italian eggplantis 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

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

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,oliveoil,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.

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,pinenuts, Parmesan, pasta,sausage, tomatoes, zucchini. Health highlights: Low in calories. No fat, cholesterol or sodium.

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.

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.

Peak season: July–October; available year-round.

Buy and store: Choose ﬁrm, unblemished eggplants that are heavyfor their size,andhave green stems and caps.Smallor medium eggplants(lessthan 6 inchesin diameter)areless likelyto bebitter than largerones.Avoidthose with cracks, tan patches,bruises or discoloured areas. Handlegently toavoidbruising. Becausethey mayshrivel inlow humidity, store in a plasticbagin 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 withgreen stems and caps.Smallor medium eggplantsarelesslikely to bebitter than largerones.Avoidthose with cracks, tan patches,bruises or discoloured areas. Handlegently toavoidbruising. Becausethey mayshrivel inlow humidity, store in a plasticbagin 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

= valeur quotidienne

Prep and cook: Eggplantshould notbe eatenraw.Cutoff the cap andstem.Leavetheskinon smaller eggplantsbutpeel larger ones. Slice orcube asneeded, thenbake, broil, fry,grill,add tostir-fries and pizza, or use inclassicslike ratatouille, caponataandbaba ghanoush. Eggplantcan alsoreplace meat in manydishes. 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.

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.

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: 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

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.

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

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.

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

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.

Endive, Red Belgian

Red Belgian endive, more accurately called witloof (“white leaf”) chicory,isa 4- to 6-inch tapered bundleof tightly compacted leaves. The plant is grownin 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 endiveis used raw and cooked.

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

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.

Escarole

Escarole,sometimescalledBatavianendive, 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.

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

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.

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.

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

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.

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

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.

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.

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

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.

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

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.

Foods: Apples, arugula, bacon, fennel, ﬁgs, Gruyère, olives, pears, red onions, Roquefort, walnuts. Health highlights: Low in calories. No fat or cholesterol.

GaiChoy/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.

GaiLan/Chinese Broccoli

Gai lan (or kai lan), acruciferous vegetable alsoknown as Chinese broccoli and Chinesekale,has long green stalks, dark green leaves and small,white, edible flowers. It closely resembles the Asian cabbage bok choy sum, whichhas yellow flowers. Gai lan has a pleasantly bitter flavour similar to broccoli, but is juicier and more tender. Gai lan is used cooked.

Galangal

Galangal (guh- lang -guhl), also called galanga and kah, is a rhizome (underground 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

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 wrinkledpieces.Tostore,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

Données

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.

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.

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.

Foods: Carrots, chicken, coconut, ﬁsh, mushrooms, peanuts, shallots, shellﬁsh, snow peas, tamarinds. Health highlights: No fat or cholesterol.

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.

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

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.

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.

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

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.

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 gingerroot is used fresh, cooked and pickled.

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: Choosefirm, smooth roots withafresh, piquant aroma. Avoid roots that arecracked, wrinkled or withered.To store, tightlywrap unpeeled rootsand refrigerate upto 3 weeks, or freezeup to 6 months. Or peelthe roots, place in a jarof dry sherry,andrefrigerate 3to 6 months. Prep and cook: Cut offthe amount of the rootneeded andpeel gently with aparingknife.The fleshjust beneaththe peel is themost flavourful.(Youngginger doesn’t

Nutrition Facts

Valeur nutritive

Per 60 mL slices, raw (24 g) par 60 ml de tranches, cru (24 g)

Calories 20 *

requirepeeling.) Sliceintothin roundsfor a milderﬂavour,ormince or grate formore pungentﬂavour or to use fresh.Add freshgingerto salad dressings, fruit, dippingsauces, marinades andchutneys.Cook in stir-fries, noodledishes, curries, soups, roasts,vegetable andseafooddishes, anddesserts. It canalsobepickled, candied or crystallized. Note: Fresh ginger is decidedlydifferentfrom powdered ginger,whichcannot beused inrecipes callingforfresh ginger.

Goes with: Herbs, spices and ﬂavours: Almond, brownsugar, 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. Nofat,cholesterol orsodium.

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.

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

Horseradish

Horseradish,withits intense, pungent aroma and spicy-hot flavour,is a knobby root6 to 12 inches longwith tough, brown skin covering firm white flesh. Whole horseradish has little flavour; freshly grated, its volatileoils are released, and the flavour is very spicy. Oneof the five bitter herbs of the Passover meal,horseradishis used fresh and preserved.

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

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: 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)

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.

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.

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 andstews.

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.

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.

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)

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.

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.

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.

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.

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.

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

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.

Peak season: Early summer; available year-round.

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.

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.

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.

Leek

Leeks, part of the onionfamily, look like large scallions. A cylindrical bundle ofﬂat green leaves growsfrom a straight white bulb about 1 to1½ inches in diameter. (Pencil-thin baby leeksaresometimes available.) The bulb and the light green part of the leaves are edible, with a mild, sweet onion ﬂavour.Popular in Frenchcuisine, leeks are mainly used cooked.

Nutrition Facts

Valeur nutritive

Per 125 mL, raw (71 g) par 125 ml, cru (71 g)

Calories 20

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

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.

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: 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: Remove the tough outer leaves to reveal the softer, yellowstalk.Cut off anddiscard the bottom 2 inches.Thinly slice the yellow, fleshy part of the stalk. Place the slicesin afoodprocessor, or pound with a mortar and pestle tomake fine flakes.Boilor cook untilsoft and edible, atleast 5minutes. Or poundpeeledstalks 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.

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 itinthe1860s,theBibb’sheadofsomewhat 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

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.

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 lettuceis a looseleaf lettuce,the group of lettuces that haveV-shaped leaves that branch from onestalk, forming a loose bunch rather than a tighthead.Green leaf lettuce has rufﬂed leaves that are medium to dark green withwhite 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.

Peak season: June–December; available year-round.

Nutrition Facts

Valeur nutritive Per

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 minutesto 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 =

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

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.

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.

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.

VEGETABLES

RedLeaf 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.

Peak season: Available year-round. Buy and store: Choose full, freshlooking, crispbuncheswith no wilting or brown spots. Scratch the stem: a sweet ratherthan bitter smell indicatessweet ﬂavour.Wash well: place theleavesin a sink ofcold water; swish themgently, then leave in thewaterseveralminutesto let anysandsink. Lift outof the water todrain, then pat with paper towels or spin dry.To store,looselywrap in a paper towel, placeinside a plastic bag andrefrigerateupto 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.

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.

Nutrition Facts

Valeur nutritive

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.

LoBok 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: 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

Calories

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, drysherry, 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.

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.

VEGETABLES

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.

Hundredsofediblevarietiesof mushroomspopup around the worldin anarrayofcolours, sizesand interestingshapes, andsometimes withdescriptivenameslikeblack trumpetandhen-of-the-woods.

Sciencecallsthem a fungus:does that makethemanylessdelicious?Of coursenot!Amainstayinthekitchen, mushrooms—white, morels, porcini, shiitakes and others—pop up in countlessdishes fromstir-fryto pizza, soupstosauces, omelettestostews. Or stuffed, sautéed,grilled, pickled andmore.

Andmushroomsaregood for the body. They’re low incalories;have nextto no fat,cholesterol orsodium; andcontain vitaminsandminerals— all in a small, spongy fungus.

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.

BlackTrumpetMushroom

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 capsfreeof darkspots andslime. Avoidthose withbroken 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 verydirty, rinseundercold 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-sizepieces; leavesmall 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.

/ Sucres

Cholesterol / CholestérolProtein / Protéines

Sodium / Sodium (n/a) Vitamin A /Vitamine A (n/a)

/ Calcium (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.

water; drain anddry 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.

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”) isa Japanese mushroom that consists of a dark, fan-shaped cluster of fronds with brittle, rufflededges growing from a single branched stem.Named for its shape, hen-of-the-woods ranges from white to dark grey-brown,witha firm, supple texture andrich, woodsy flavour.Available wildand cultivated, hen-of-the-woods is usedraw and 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.

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 insalads andsandwiches, 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,soysauce. 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

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.

Nutrition Facts

Valeur nutritive

Per 10 mushrooms, raw (30 g) par 10 champignons crus (30 g) Calories 15

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 andearthy. Avoidthose 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.

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.

Nutrition Facts

Valeur nutritive

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.

VEGETABLES

Oyster Mushroom

Oyster mushrooms, also called pleurotte and treemushrooms, haveﬂuted,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.

PorciniMushroom

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, whicharefullymaturecreminimushrooms, 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. Buyandstore: Chooseportobellos 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.

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.

edible cooked.) Slice the caps to add to salads.To cook: sauté, braise, 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.

Health highlights: Low in calories. No fat or cholesterol.

/ CholestérolProtein / Protéines Sodium / Sodium

Prep andcook: Clean just before using. Remove dirt withasoft brush or damp paper towel.Ifvery dirty, rinseundercoldrunningwater; drainand dryon papertowels. Remove thestems(save tousefor stock).Thegillscanbe scraped out or left intact.Portobello caps can be chopped or sliced, but areoften used whole.Tocook: braise,grill, broil, sauté,roast, or add to dishes suchas stir-fries and omelettes. Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, basil, Chianti, garlic, olive oil, oregano, parsley, pepper, thyme.

Nutrition Facts

Valeur nutritive

Per 125 mL, raw (115 g) par 125 ml, cru (115 g)

Calories 25

* DV = daily value

VQ = valeur quotidienne

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.

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,andaretypically3to6inchesacross. 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.

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

White/Button Mushroom

White mushrooms, alsocalled button mushrooms when small, are the most commonvariety in theU.S.They have creamy whiteto pale tan caps typically ½ to 3 inches indiameter, brown gills and a somewhat firm texture. “Jumbos” for stuffing are alsoavailable.The mild, earthy flavour intensifieswith cooking.These versatile mushroomsareusedraw and cooked.

WoodEar 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.

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.

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

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

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.

slice.To cook: sauté, braise, roast, or add to soups (especially hot and sour soup), stir-fries, noodles, eggs 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.

Health highlights: Low in calories. No fat, cholesterol or sodium. Provides riboﬂavin and niacin.

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.

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

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: 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 andcook: Rinsejustbefore

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.

using. Cutoff anddiscard the cap, then cookthepodseither whole or sliced.Themore a pod is cut, the morejuice itreleases during cooking. To cook: steam,boil, sauté, stir-fry, batter anddeep-fry, oraddto soups, stewsand otherdishes. (Note: 1 cup of sliced okra willthicken 3 cups of liquidduring cooking.)To prevent okra fromturningblack, do not cook in iron or copper pans. Okra canalso bepickled.

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.

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

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!

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.

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 calledcipollini), 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.

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 withsoftspots,greensprouts,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 *

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.

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.

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.

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.

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: 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.Tocook:sauté,roastorgrill, 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.

Knob (Spring) Onion

Knob orspringonionsareyoung onions, oftenavarietyof sweetonion,with sturdy greentopsandrounded white bulbsabout 1 inchacross. Also knownasMexican green onionsand cebolladecambray, their ﬂavour issimilarto green onions: pungentraw,sweet when cooked.Popular inMexicancuisine,knob onionsare usedraw and cooked.

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

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.

Pearl Onion

Pearl onions, the smallestbulb onion, are commononionsplanted close together to produce very small bulbs.Less than 1 inch across, they have papery gold, red or white skin, depending on thevariety, andwhite ﬂesh.As with full-size onions, they havea pungent aroma and ﬂavour raw, and are mildly sweet when cooked.Pearl onions are usedcooked (notably as creamed onions) and pickled (cocktailonions).

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: Soldloose or bagged. Choosepearlonionsthat areﬁrmwithdry,paperyskins.Avoid anywithsoft spots,greensprouts or signs ofmoistureor mould.To store, place ina mesh bagor open basket or crate in acool, darkplace upto 30days. Do not storewith potatoes (theyspeedeach other’sdecay)or under thesink.

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.

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.

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: Choosered onions that areﬁrmand heavyfor their size. Avoidany with soft spots, green sprouts, black spots or other signs of moisture or mould. Store in a cool, dark place ina mesh bagoropen basket or crateup to 30days or possibly longer.Do not store onions with potatoes (they speed eachother’s decay)or under the sink.To storecut onions,wrap tightly in plastic wrap andrefrigerate 2 to3 days.

Nutrition Facts

Valeur nutritive

Prep and cook: Cutoffthe root andstemends, andremove the skin and outer layer.Then slice, chopor dice, as needed.Raw red onions add colouraswell as ﬂavour. Use insalads andsandwiches, and as atoppingforburgers, tacos, bean soup, chiliandotherdishes.Tocook: boil,bake,roast, braise, sauté or grill.Oruseinstir-fries,pastadishes, kabobs andtarts,andasa pizza topping. Red cipollini or slicedred onions canalso 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.

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.

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 aswell as regular globeonions. Store inacool,darkplace in a mesh bag or open basket or crate up to 14days.Do notstore withpotatoes (they speedeach other’s decay) or underthe sink.To storecutonions, 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

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.

Peak season: Available year-round (may vary by variety).

Buy and store: Handle with care: sweet onions bruise easily. Choose ﬁrm,dryonionswithshinyskins.Avoid any with soft spots, green sprouts, black spots orothersigns of moisture ormould. Store in a cool, darkplace in a mesh bagor openbasketor crate upto 14days.Do notstorewith potatoes (theyspeedeach other’s decay) or underthesink.Tostorecut onions, wraptightlyin plasticwrap andrefrigerate2to3days.

Nutrition Facts

Valeur nutritive

Per 125 mL chopped, raw (85 g) par 125 ml émincé, cru (85 g)

Calories 25

Parsnip

The parsnip isarootvegetable that looks like a thick, ivorycarrot. A member of the samefamilyas carrotsand parsley, it has fibrous flesh, a mild, celery-likefragrance andasweet, nutty flavour. Parsnips are the sweetest root vegetable, andthose harvested afterthe firstfrostare sweetest of all:cold temperatures converttheir starchto sugar. Parsnips are used cooked.

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, oliveoil, 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.

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.

Peak season: Late fall–winter; available year-round.

Buy and store: Choose smaller parsnips (about8 incheslong) 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: 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: Lowin calories andsodium. Nofator cholesterol.Good source of folate. Provides vitamins C andE, thiamin, magnesium and potassium.

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,brightgreen podswith aslightlyvelvetyfeel.Avoid pods that are yellowed or heavily speckled. Use as soon after purchase as possible to ensure sweetness (once picked, their sugars beginconvertingtostarch).

To store, place in a perforated plastic bag and refrigerate up to 5 days.

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.

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.

VEGETABLES

SnowPeas

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 greenpeasandsnow peas, and areentirely edible.Their plump, green pods are smooth,curved, and smallerthan green pea pods.Inside are lightgreen, bean-like peas.Sugar snappeashave apleasing crunchand sweet ﬂavour, andare used raw,blanchedorbrieﬂy 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 havetiny, barelyperceptible peas inside. Avoid pods that are yellowing, withered, or have brown spots. Use as soon after purchase as possible to ensure crispness.To store, placeunwashed in a perforated plastic bag and refrigerate up to 5 days.

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 saltedwater 30seconds, thenplungeinto icewater. Thepods will turnbrilliantgreen. Add to salads or pasta dishes. For stir-fries, add during the last 3 minutes of cooking.

Goes with: Herbs, spices and ﬂavours: Chiles, drysherry,

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.

Nutrition Facts

Valeur nutritive

Per

Calories 20 * DV = daily value

= 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 tipsorpeasbulgingout.Useassoon after purchase as possible to ensure crispness.To store, place unwashed in a perforated plastic bag and refrigerate up to 2 days.

Prep andcook: Remove the strings on both pod seams. Starting from

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.

Nutrition Facts

Valeur nutritive Per

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

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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.

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.

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.

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.

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.

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.

Cherry Pepper

Cherrypeppers, alsoknown as Hungarian cherry peppersand cherry hots, areso named because theyresemble cherries.These bright orange, red or green peppersaresmallandround,about1to 2 inches indiameter, sometimestapering slightlyatthe bottom. They havemeaty ﬂesh and a sweet, mildlyhot ﬂavour (100 to500 Scoville units).Cherry peppersare mainlyusedrawandpickled.

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 inaplastic bagand refrigerateup to 14days.

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

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.

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

/ Sodium

Cubanelle Pepper

Cubanelle peppers, also calledItalian fryingpeppers,look like6-inch long, tapered bellpeppers.Palegreentoyellow, young cubanelles have thin, crisp ﬂesh andasweetﬂavourthat’s mildly hot (100 to 1,000 Scovilleunits). Maturered cubanelles, which areless widely available, can bevery hot. Popular inLatin and Italian cooking,cubanelles are mainly usedcooked.

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

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Exact data not available (n/a) Données exactes non disponibles (s.o.)

Calories (n/a)

* DV = daily value VQ = valeur quotidienne

FresnoPepper

Fresno peppers, named for Fresno, California,and alsoknown as chilecaribe or chile cera, are cone-shaped,2 to 3 inches long and 1 inchacross the top,with thin skin and meatyflesh.YoungFresnos are green, havea fairly mild flavour, and are usedraw and cooked.MatureFresnos are bright red or orange, very hot (2,500 to 8,000Scoville units), and are used fresh, mainly for flavouring.

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

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Per 125 mL

Habanero Pepper

Thehabanero, which means “from Havana,” is small but very potent. About 2 inches long and lantern-shaped with a pointy tip, young habaneros aregreen, and maturehabaneros areorange–red (some are pinkish, white or brown) and fiercely hot (200,000 to 300,000Scoville units)—30 to 50 times hotter than jalapeños.Complementingits fiery bite is an underlying hint ofcitrus. Habaneros are used as flavouring.

remainingseeds.Thensliceorchop 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.

Cholesterol / CholestérolProtein / Protéines

Sodium / Sodium (n/a)

Vitamin A /Vitamine A (n/a)

/ Calcium (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 fator cholesterol. Excellent source of vitamin C. Good source of vitamin K. Provides vitamins A, B6 and E, thiamin, folate, iron, magnesium and potassium.

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

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.

HungarianWaxPepper

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 assuch),Hungarianwax peppers are medium hot (3,500 to 8,000 Scoville units) and mildly sweet. They’re 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

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.

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.

Jalapeño/ChipotlePepper

The jalapeño, native to Mexico and the most common hot pepper, is about 2 inches long with a rounded tip, smooth, glossyskin 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. Astaple in Southwestern andMexicancooking, freshjalapeños are used raw and cooked.

Korean Pepper

Korean peppersare long, thin,curved chiles with glossy bright greenor red skin. Typically3 to5 incheslong, 2/3 -inch in diameter andtaperingtoa point, they can range from mildtofairly hot (500to 2,500Scovilleunits),and aresomewhat milder than jalapeños. A key ingredient in kimchee, the traditional Korean pickled-vegetable dish,Korean peppers are used raw,cookedandpickled.

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

= valeur quotidienne

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.

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, sourcream, 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.

Pasilla/Chilaca Pepper

Chilacapeppers are 6to 9inches long, 1 inch wide,andcurvedandfurrowed. They have dark greento deepchocolate brownskinand mild heat(1,000 to 2,000 Scovilleunits). Whendried,the skin becomes blackish-brown,and they’re knownaspasilla (pah- see-yah) peppers orchilenegro. (Poblano peppers are often mislabelledaspasillas.)Popular inMexican cooking,chilacasare usedcooked.

Poblano/AnchoPepper

Poblanopeppersaredark green,4to 6 inches longand 3incheswide,and shapedlikea heart. Sometimesmislabelledaspasillas, poblanosarefleshy, flavourfuland mildly hot(1,000to 1,500Scovilleunits).Dried maturered poblanosarecalledanchochiles and have asweet,earthy flavour.Smokedand dried,they’re calledmulatos. Allthreeare keyingredientsinMexican cooking.Fresh poblanosaremainly usedroasted.

Scotch BonnetPepper

Thefiery Scotch bonnet,closelyrelatedto the habanero,lookslikeatiny, slightlyflattened, pale green,yellow or orangebellpepper with deep furrows. About1 ½ to 2 incheslong, it hasasmoky, fruityflavour,andis intensely hot(150,000 to 325,000Scoville units). Common inCaribbeancooking and essentialtoJamaicanjerksauce,Scotch bonnetsareusedraw 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

Données

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 pepperlengthwisein halves or quarters, andremove the veins

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.

(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.

andseeds–thehottestpartsofthe pepper.Then chop or mince as needed. Useraw sparingly in salsas, dips,marinades and sauces.Use cooked in dishessuchassoups, 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.

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.

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)

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.

Peak season: Available year-round. Buy and store: Choose ﬁrm, smoothThai 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.

Thai Pepper

TheThai pepper, also called Thai dragon, is small, slenderand veryhot. About 2 to3inches long, lessthan ½-inch wideand pointy, it has green to red skin, thin ﬂesh, and searing heat (50,000 to 100,000 Scovilleunits).DriedThai peppers are called bird chiles.Acommon ingredient inSoutheastAsiandishes, fresh Thai peppers are usedrawand cooked.

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

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 driedThai 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.

NutritionTerms: Excellent source. Aserving contains atleast25 % of theDailyValue (DV) (atleast50 % DVfor vitaminC). Good source. A serving contains

“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!

BoniatoPotato

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.)

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.

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.

VEGETABLES

FingerlingPotato

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.

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

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.

RedPotato

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.

Peak season: Latesummer–early fall; availableyear-round. Buy and store: Chooseredpotatoes thatare clean, ﬁrm, smoothand dry, andfeweyes. Avoidthosewith cracks, softspots, wrinkled skin, a green tinge,or sprouting. Store unwashed in a dark, well-ventilated, coolplace, ideallybetween 45˚F and 55˚F, 3to 5weeks. Refrigerationis notrecommended: it convertsthe starch to sugar, changing the ﬂavour and causingdiscolourationwhen

cooked. Do notstorewith onions (theyspeedeach other’sdecay). Prep andcook: Scrubwith a vegetablebrush under cool running water. Using a paringknife, cutout 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 potatoesorindishes suchaspotato salad and scallopedpotatoes.

Goes with: Herbs, spices and ﬂavours: Butter,capers,cream, dill, garlic, mayonnaise,oliveoil,parsley, rosemary, vinegar.

Foods: Artichokes,chard, chicken, cod,fennel,green beans, mushrooms,onions, pancetta, tuna. Health highlights: Unpeeled:Low in sodium. Nofat orcholesterol. Excellentsourceofpotassium.Good source of vitaminsB6 andC, folate, niacin andmagnesium.Provides vitamin K, thiamin,riboﬂavin,iron and zinc.

RussetPotato

The russetpotato, the mostpopularpotato 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.

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; availableyear-round.

Buy and store: Choose russet potatoesthat are clean,ﬁrm,smooth anddry. Avoidthosewith cracks, softspots, wrinkledskin, or a green tinge,or sprouting. Store unwashed ina dark, well-ventilated,cool place, ideallybetween 45˚F and55˚F.Use within3to 5weeks. Refrigerationis notrecommended: it convertsthe starch to sugar, changing the ﬂavour and causingdiscolourationwhen

Nutrition Facts

Valeur nutritive

Per 1 medium, baked (173 g) par pomme de terre de taille moyenne, cuite (173 g) Calories 170 * DV = daily

cooked. Do notstorewith onions (theyspeedeach other’sdecay).

Prep andcook: Scrubwith a vegetablebrush under cool running water. Using a paringknife, cutout anyeyesthat aresprouting, and anygreen-tinged areas. Russets aretypicallybakedunpeeled. Cook whole, or peelandslice orchop asneeded, placing cutpieces in a bowl ofcoldwater to prevent discolouration.To cook: bake, boil or fry. Russets areexcellent asmashed potatoes andFrenchfries.

Goes with: Herbs, spices and ﬂavours: Blackpepper, butter,chives, cream, garlic,hotsauce,paprika,salt, sour cream.

Foods: Asiago, bacon, beef, Cheddar, cod, greens,ham, mushrooms, onions, smoked salmon.

Health highlights: Unpeeled:Low in sodium. Nofat orcholesterol. Excellentsourceofpotassiumand vitamin B6. Goodsourceof vitamin C, folate, niacin, ironandmagnesium. Providesthiamin,riboﬂavinandzinc. High in ﬁbre.

SweetPotato

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 Irishpotatoes (although ﬁrst cultivated by theIncas), are short and round (round whites) or long and oval, and havesmooth,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 shapewhen cooked. Small, immature white potatoes arecalled new potatoes or creamers.

Yukon GoldPotato

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; availableyear-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

= valeur quotidienne

Peak season: Available year-round. Buy and store: Choose white potatoes that are clean, ﬁrm, smooth and dry. Avoid those with cracks, wrinkledskin, a green tinge orsprouting. Store unwashed in a dark, well-ventilated,coolplace, ideallybetween 45˚F and55˚F, 3 to5 weeks.Refrigerationis not recommended: itconvertsthe starchto sugar,changingtheﬂavour and causingdiscolouration when cooked. Do not storewith onions (theyspeedeach other’sdecay).

Nutrition Facts

Valeur nutritive

Per 1 medium, baked (173 g) par pomme de terre de taille moyenne, cuite (173 g)

160

DV = daily value VQ = valeur quotidienne

Peak season: Available year-round. Buy and store: ChooseYukon 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)

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 moreeasily. Before baking orroasting whole, prickwith afork in several places.Or peel anddice before steaming or boiling. Or peel andcut intoslices orwedges and fry, sauté or bake. Purée cooked sweetpotato 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,drysherry,ginger, maple syrup, nutmeg,rum, vanilla. Foods: Apples, bacon, cod, cranberries, ham,oranges, pecans, pineapple, raisins, turkey. Health highlights: Lowin sodium. No fat orcholesterol. Excellent source of vitamin A. Good source of vitamins B6 and Cand potassium.Provides vitamin E, thiamin, riboflavin,niacin,iron and magnesium.Highinfibre.

Prep andcook: Scrublightly withavegetablebrush under cool runningwater.Using a paring knife, cutoutany eyesthat aresprouting. 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, sourcream, vinegar. Foods: Bacon, bell peppers, cabbage, Cheddar, corned beef, green beans, onions, Parmesan, seafood, spinach. Health highlights: Lowinsodium. No fatorcholesterol. Excellent source of vitamin B6 andpotassium. Good sourceofvitaminC,niacin, folate, ironand magnesium. Provides thiamin, riboflavin andzinc. Highinfibre.

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,sourcream. Foods: Bacon, beef, carrots, Cheddar, chicken, green beans, kale, onions, parsnips, seafood. Health highlights: Low in sodium. No fatorcholesterol. Excellent source of vitamin B6. Good source of vitamin Cand potassium. Provides thiamin, niacin, folate and magnesium.

VEGETABLES

Pumpkin, Sugar

Sugar (orpie) pumpkins, membersof the squashfamily,areroundor oblong, with hard, thick,inedible skin invaryingshadesof orange, depending on thevariety.Smallerand sweeter than thoseused forjack-o’-lanterns, sugar pumpkins weigh 3to 5pounds, and have sweet,tender orangeﬂesh and edible seeds.Whiteand mini pumpkins are also available.Pumpkins areused cooked, mostnotablyinpie.

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

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.

Nutrition Facts

Valeur nutritive

Per 125 mL cooked, mashed (129 g) par 125 ml cuite, en purée (129 g)

Calories 25 * DV = daily value

Radicchio

Radicchiolooks like red cabbage but belongs tothe chicory family.Native to Italy,radicchio has firm,fibrous,winered leaves and a distinctive, mildlybitter flavour.The most commonvariety, radicchiorosso di Chioggia, isa compact headof deepredleaveswithwhite ribs. Other varietieshave aloose or elongated head,ora cluster ofnarrowleaves. Radicchioisused rawand cooked.

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

= valeur quotidienne

Peak season: Winter–early spring; available year-round.

Radish, Black

Blackradisheslook something like black turnips: round or bulb-shaped, 2 to6 inches long,with rough skinthat’s dull charcoal to darkbrown. The white ﬂeshiscrunchy and dry, with averypungent, peppery ﬂavour. Often used inRussian andPolish cooking, blackradishesare notable for their long shelflife,and are used raw and cooked.

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

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.

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.

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.

/ CholestérolProtein /

Radish, Red

Red radishes,knownas red globe radishes, are the most common variety in theUS. These small root vegetables, alsocalled “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 rangingfrom mild to peppery.Radishes are mainly used raw. The greens can be cooked.

Radish,White

White radishes can be roundor 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 incheslong, and mild.California mammothwhites areoblong, up to 8 inches long, and slightlypungent. White radishes are used raw and cooked.

Peak season: Availableyear-round. Buyand store: Radishes aresoldin buncheswith rootsandgreen tops attached, or in plastic bagswithout thegreentops.Choose ﬁrm, bright, smooth radishes.Avoidthosethat feelspongy or haveyellowing or cracks.Thetopsshould be green and crisp.To store baggedradishes, refrigerate in thebagupto 14days. To storebunched radishes, remove thetopsunlessusingthesame day (radishesdon’tkeepwellwith the tops attached);wrap andrefrigerate

Nutrition Facts

Valeur nutritive

Per 125 mL slices, raw (61 g) par tranche de 125 ml, cru (61 g)

Calories 10

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

Nutrition Facts

Valeur nutritive

Per 125 mL slices, raw (53 g) par 125 ml de tranches, cru (53 g)

Calories 5

* DV = daily value VQ =

Peak season: Late fall–early spring; available year-round.

thetopsseparately,or discard.Place the radishes unwashedin aplastic bag andrefrigerate7 to14days. Prep and cook: Cutoffthe stem end androot;donot peel. Use whole with sea saltor dipping oil, thinly slice for salads and sandwiches,orchoporgrate and addto salsas,dips orcold dishes such astuna salad.Tocook: sliceor dice,then steamor sauté just until tender,or add tostir-fries.To cook thegreens, whichhave apeppery tastesimilarto arugula: steam,sauté, stir-fry, oraddto soups.

Goes with: Herbs, spices and flavours: Basil,black pepper, chives, cilantro, dry sherry,mint, olive oil, orange, seasalt, vinaigrette. Foods: Arugula,carrots, chicken, cucumbers,lettuce,shellfish, smokedsalmon,sugarsnappeas, sweet onions,whitefish.

Health highlights: Lowincalories and sodium. No fat or cholesterol. Provides vitamin Cand folate.

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.

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. Rapini/BroccoliRaab

Rapini,often called broccoli rabeorraab, isabittergreenthathassmall,broccoli-like florets on long, thin, smoothstems withlong, crisp,spiky leaves.Truerapinihasfewer florets than broccolirabe.Popularin Italian and Chinese cuisine,rapiniisan intense green, andhasa strong,bitterflavour similar tomustard greens that combineswellwith blander foods. Rapiniisusedcooked.

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)

DV = daily value VQ = valeur quotidienne

Prep and cook: Rinsethe rapini, shakeoff thewaterand trim the baseof the stems. Blanchbefore cookingto lessen thebitterness: place inboilingsalted water 1 minute; drain andpat dry, then cookasdesired.To cook:sauté, stir-fry,braise, steamorboil, or add to soups.

Goes with: Herbs, spices and ﬂavours: Balsamic vinegar, butter, Cabernet, chiles, garlic, lemon, olive oil, orange, sesame, soy sauce.

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.

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.

Rutabaga

The rutabaga, a root vegetable also called Swede or Swedishturnip(“rutabaga” comes from its Swedish name),is a cross between aturnip anda cabbage.Itlooks likeatan or purpleturnip that’s bigger (3to 5inches across),rounderanddenser.Itssmoothyellow or white ﬂesh has asharp, sweet ﬂavour similar to cabbage.Rutabagas are mainlyused cooked; small ones can beusedraw.

Nutrition Facts

Valeur nutritive

Per 125 mL diced, raw (64 g) par 125 ml, découpée en dés, crue (64 g)

Calories 15 * DV = daily value VQ = valeur quotidienne

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

Nutrition Facts

Valeur nutritive

Per 125 mL cubes, cooked (90 g) par 125 ml de cubes, cuit (90 g)

Calories 35 * DV = daily value VQ = valeur quotidienne

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.

Salsify

Salsify isa long,slender rootvegetable. The more common white salsify, also called oysterplant, haspale tan skin andlooks like athin,scraggly parsnip with root hairs. Its fleshissofterthan a carrot’s, withaflavour hintingof artichokeand oyster. Black salsify, orscorzonera, islongerand more evenly shaped, hasbrown-black skinand creamier flesh,and tastes of artichoke and coconut.

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 darkjuice.)Cut offthetops, ends and rootlets, cut out any dark spots, and peel the skin.Then slice or chop like a carrot, as needed, placing cutpiecesin a bowlofcold 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

Per 125 mL slices, cooked (71 g) par 125 ml de tranches, cuit (71 g)

Calories 50

* DV = daily value

= valeur quotidienne

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.

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.

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. Goodsource of vitamin B6 and folate. Provides vitamins A and C, iron, magnesium and potassium.

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.

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: 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.

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.

Spinach

Spinach isadarkgreenleafyvegetable available in threemainvarieties. Flator smoothleafspinachhas spade-shapedleaves anda mildflavour. Savoy (orcurly) spinach has crinkly,crisp,springy leaves anda stronger flavour.Semi-savoy’s leaves are less curly. (“Babyspinach” is very young,tender spinach, usuallyflatleaf.) Popular and versatile, spinachis usedrawand 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 anyroots andthickstems.Wash well: placethe leaves in abowl of coldwater, swish themgently,then liftthemoutof the

Nutrition Facts

Valeur nutritive Per

water.Repeat if needed,withfresh water.If using spinachraw, drain and spindryin a saladspinner. Use raw in salads, sandwiches andwraps.To cook: sautéuntiljustwilted, or steam or microwavebriefly. (Note: Spinach shrinksby about90 % when cooked.) Or usewhole or chopped insoups, sauces, dips, stir-fries, quiches and casseroles, and as fillingfor stuffed pasta, meatandseafood 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.

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.

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.

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: Rinsesprouts well under cold runningwater,and pat drywith papertowels. Use in sandwiches andsalads, as a topping for burgers and tacos,orto 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

Per 250 mL, raw (35 g) par 250 ml, crues (35 g)

Calories 10

= daily value

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: Rinsesproutswell undercold runningwater,andpat dry with paper towels. Use in salads andsandwiches, and as a toppingfor burgers andtacos.To cook: stir-fry

Nutrition Facts

Valeur nutritive

Per 125 mL mature mung bean sprouts, raw (55 g) par 125 ml de pousses de haricot mungo, crues (55 g)

mung andsoybean sprouts no morethan30secondsto maintain the crunch, or addto dishes atthe end of cooking. Addlentilsproutsto steamedvegetable 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 andK. 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.

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 mildlypepperyﬂavour that hintsof broccoli. Broccoli sprouts are mainly used raw.

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.

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

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.

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?

VEGETABLES

Chayote

Chayote (chee- oh-tay), alsocalled mirliton andvegetable pear,resembles a large pear with lengthwisefurrows.Pale green (sometimesdark green orivory), it has crisp whitefleshthat’stenderwhencooked, and one soft, edibleseed when cooked.Chayote’s blandflavour,with hints of cucumber andzucchini, absorbs otherflavourswell. Popular in the South,Latin Americaand the Caribbean, chayote isusedraw and cooked.

OpoSquash

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, alsocalled scalloped squash, are small, round and flattened, with adistinctive scalloped edge.Harvestedyoung, they are typically 3to 4 inches indiameter,withthin skin thatmay be cream, yellow, yellow-green or green, andsmooth toslightly bumpy. The smooth white flesh is tender and silky whencooked, and hasamild,slightly nutty flavour.Pattypansareused cooked.

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

= daily

= 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)

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.

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.

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.

VEGETABLES

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.

YellowSquash

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.

Prep and cook: Scrub with a vegetable brush, and cut off the neck and base. Do not peel.

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.

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.

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.

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 andcook: Scrubwell. Using a large, heavyknife, cutthesquash

Nutrition Facts

Valeur nutritive

Per 125 mL

slowly, gentlyrockingthesquash or theknifeasyou cut.Cut inhalf lengthwise, or cut offthestemend and bottom, then slice crosswise into rings. Scrape outtheseeds and stringswith a spoon.Don’tpeel if using halves or rings;otherwise, peeleither before or after cooking. To cook: bake,steam, sauté,roast or microwaveuntilfork-tender. Cook halves cutsideup. Add cubesto stewsand casseroles. Addmashed or puréed cookedsquashto 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.

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.

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

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.

Butternut Squash

Butternut squash, alarge,all-purpose squash,ispear- orbell-shaped, witha bulbousbottom and a long, cylindrical top. Typically 8 to 12inches long, 3 to 5 inches at itswidest,and 2 to 4 pounds,this popular squashhasthin, smooth, tan skinand firm, bright orangefleshthat’screamywhen cooked, with amoderatelysweet, rich, nuttysquash flavour.

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 *

Either peel the inedible skin with a vegetablepeelerbeforecooking,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.

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.

DelicataSquash

Delicata squash, alsocalled sweet potato squash, is oblong, about 5 to 9 inches long and 1½ to 3 inches around,withdarkgreen stripes on paleyellow skin.The moist, light yellow ﬂeshis slightly sweet and creamy when cooked, and has a ﬂavourthat’s a cross between butternut squashand sweet potato, witha hint of corn.

Golden NuggetSquash

Golden nuggetsquash–small,roundand pumpkin-shaped–isaboutthesize ofa grapefruit, typicallyonly3to4 inches around and about1pound.Its hard, verytoughskin is bright orange,andtheyellow-orange flesh is moist,firm andsmooth, witha flavour ranging from sweetand butteryto mildsweet potatotobland.Golden nuggets are cooked wholeorhalved.

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

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

Peak season: October–November; availableSeptember–January.

Buyandstore: Choosehardgolden nuggetswith asmooth,dry, dull skin. Avoidthosewith a glossyskin, cracks, bruises or softspots. Store whole goldennuggets in a cool, dryplaceupto 1 month; do not refrigerate.To store cut pieces, wrap inplastic wrapandrefrigerate up to 5days.

Prep and cook: Scrubwell. Because theextremelytough skin andround

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.

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.

shape makecuttingita challenge, cookeither whole orcutintohalves. To cookwhole,pierce theskinin severalplaces,cookuntil forktender, thencut inhalf andscoop outtheseedsand strings.Tocook halves,scrape outthe seeds and strings ﬁrst,thencookcut side up, stuffed or unstuffed.To cook: bake, steam,roast,simmer or microwave. Use as a sidedish,or purée to add to soups,risottoand 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 orsodium.Good source of thiamin and magnesium. Provides vitamins B6and C,folate, niacin, ironand potassium.

Peak season: September–November.

HubbardSquash

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.

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 andcook: Scrubwell. Hubbard squash arebestboiled or baked.

Nutrition Facts

Valeur nutritive

Per 125 mL cubes,

Kabocha Squash

Kabocha squashisahard, round Japanese winter squash with dark greenorgrey-green skinwithpalegreenflecksorstreaks.Typically 9to 12inches aroundand 2to 3pounds, it has fine-grained, dense, paleorangeflesh that’ssmooth andtender when cooked,witha sweet flavour. In North America,kabocha also refers to severalvarietiesofJapanese winter squash, includingdelicata, orangeHokkaido andKuri.

SpaghettiSquash

Spaghettisquashgets its namefrom its uniqueflesh. Also called vegetablesquash, this oblong, pale yellow squashis about 9 inches longand4to 8 pounds; larger squashhave thickerstrands. Raw, theyellow fleshissolid, with numerous seeds.Cooked, itseparates into long, spaghetti-likestrands with a slightly crunchyyet tender texture andamild, slightly sweet, nutty flavour.

Cutlarger hubbards intopieces and scrape outtheseedsandstrings. Cook halves cutsideup.Cutsmaller squash in half lengthwiseorinto wedges. Cookverysmall oneswhole: piercetheskin in severalplaces,cook untilfork-tender, thencut inhalfand scoop outtheseeds and strings.To cook: bake,steam,roast, simmeror microwave.Becauseofitsdrytexture, cookedhubbardsquashisoften mashed or puréedandused as a side dish or addedto 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.

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.

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.

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

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.

Turban Squash

Turbansquash hasa brightorange, flattenedround base andadistinctive green, whiteand orangestripedtop of multiple knots,resemblinga crown or turban.Smallto medium-sized, they rangefrom 2 to 15inches indiameter. Theorange flesh isfirm, moistandfinely textured.The flavour is mildto sweet, with hintsof hazelnut.Turbansquash isalso used asdecoration.

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: Scrubwell.Useas you would other wintersquash.

Because theskin andshapemake cutting achallenge, cookeither wholeorcut into halves.Tocook whole,piercetheskin in several places,cookuntilfork-tender, then cutin halfandscoop outtheseeds andstrings.To cookhalves,scrape outthe seedsand stringsﬁrst, then cook cutsideup.To cook: bake, steam,roast, simmer or microwave. Useas asidedish, addtostewsand casseroles, ormash or puréetouse in soups,risottos,piesandother 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.

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 =

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.

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

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, cholesterolorsodium.Goodsource of iron. Provides vitamin C, thiamin, magnesium and potassium.

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: June–October; availableyear-round.

Buy and store: Choosechardwith crisp,juicy stalks andﬁrm,bright, moistleaves.Avoid leaves with browning,yellowing, wilting,or tiny holes.To store, placeunwashedin aplastic bag andrefrigerate in the crisper binup to3days.

Prep and cook: Washwell.Place the leaves ina sink ofcoldwater; swish them gently, then leave inthewater severalminutesto let anysand sink. Liftout ofthe waterto 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

Separate leaves fromstemsandpat drywithpapertowels, or dryleaves ina saladspinner.To cookleaves: steam,sauté, braise, addto soups andstews,use as ﬁllingfor ravioli or otherstuffedpastas, or in any dish calling for spinach.To cookthestalks: cutinto thick slices,then steam, sauté, braise,or use in dishessuchas gratins.Ifusingtheleavesand stalks together,cookthe stalksseveral minutes before addingtheleaves. Donotcook in an aluminumpot (the chardwill discolour thepot).

Goes with: Herbs, spices and ﬂavours: Chiles,chives, dry vermouth,garlic, lemon, olive oil, orange,tarragon, vinegar. Foods: Anchovies,capers, eggs, olives,onions,pinenuts,prosciutto, raisins,tomatoes. Health highlights: Lowin calories. No fat or cholesterol. Excellentsource of vitaminsA andK and magnesium. Goodsource of vitaminsC andE,iron andpotassium. Providesriboﬂavin.

VEGETABLES

time of publication this

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.

Peak season: July–August; available late spring–winter. Buy and store: Choose unblemished tamarillosthatare heavyfor their size.Ripetamarillos are fragrant and yieldslightly to gentlepressure; theirgreen stems startto turnyellowandfeel loose. Storeunripe tamarillos at room temperature.To storeripetamarillos, placewrapped inaplasticbagand refrigerate10 to 14days.

Prep and cook: Tamarillos are used in sweet andsavourydishes.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

raw: cutinhalf crosswise, sprinkle with sugar,andscoopouttheflesh. Oradd tofruit compotes,salsas andsalads, or as atopping for flan, cheesecakeandother desserts.Peel before cooking: place in a heatproof bowl,cover withboilingwater and letstand 4 minutes; drain.Refill the bowlwithcoldwater, thenslit the skin andpeel it byhand.Donotcut tamarillosonawoodsurface; the juicewillstainit.To cook:poach, bake,grill orfry.Usein sauces, chutneys, relishes,curries and othervegetable 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.

Tamarind

Tamarinds, orIndian dates, arebrown pods 3to 8incheslongencasing up to 10 small seeds surrounded by ediblepulp. When young,the pulp isgreen and acidic, used in Middle Eastern, Indian andLatin American cooking to add tartness.Mature pulp is dark brown andsticky.The tangy-sweet ﬂavour is a combination ofapricots, datesand citrus. Tamarind isabasicﬂavour in chutney.

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

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.

Taro Root

Taro root isastarchy, oblong tropical tuber withhairy,brownskin.AstapleinWest Africa,the Caribbeanand Polynesia (Hawaiian poi is made from mashed taro), two common varieties are dasheen and eddo.Taro fleshis typically whitebut can be yellow, orange orpink. Cooked, itturns mauve-grey toviolet flecked withpurple, with a nutty,potato-like flavour.Taro is used cooked.

Peak season: Availableyear-round. Buy and store: Choose full, ﬁrm, hairytaro rootwith no sign of shriveling ateitherend. Avoidthose with soft spots, mouldor sprouts.

For rich, creamy consistency, choose mediumto largedark, muddylookingtaro withred veiningon white ﬂesh. Store inacool, dry, well-ventilatedplace upto 7days; do notrefrigerate.

Prep andcook: Do noteat rawtaro: somevarieties are highlytoxic

Nutrition Facts

Valeur nutritive

Per 125 mL slices, cooked (70 g) par 125 ml de tranches, cuite (70 g)

Calories

until cooked.Usetaro asyouwould potatoes.Wash under cool running water,cutoffbothends,andpeelthe skin downto the white ﬂesh. Slice or cut intocubesas needed,placing cut pieces in a bowl of coldwater to preventdiscolouration.Wear gloves when handling (thejuicecanirritate yourhands).To cook: bake, roast, boil, steam, simmer, fry aschipsorfritters, or use in soups, stewsandcasseroles. Cooked tarocan be mashedor puréedto use as a sidedishorto add toother dishes.

Goes with: Herbs, spices and ﬂavours: Basil, chiles, cinnamon, coconut milk, coriander, garlic, ginger, lime, mustard, nutmeg, parsley.

Foods: Almonds,chicken, green olives, macadamianuts, onions, pork, queso blanco,raisins, seafood, sweet potatoes. Health highlights: Lowin sodium. No fat or cholesterol.Goodsourceof vitaminsB6andE.Providesvitamin C, thiamin, folate, magnesiumand potassium. High inﬁbre.

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 2weeks.Orplacehusked tomatillos in a plastic bag and refrigerate up to 3 weeks. Unhusked tomatillos can also be frozen.

Nutrition Facts

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,bellpeppers, chicken,corn,cucumbers,jalapeños, onions, pork, shrimp,tomatoes. Health highlights: Low in calories. No fat, cholesterol or sodium. Provides vitamin C.

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.

VEGETABLES

BeefsteakTomato

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.

CherryTomato

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.

Peak season: Summer–early fall; availableyear-round. Buy and store: Chooseplump, smooth beefsteakswith no cracks or bruises.When ripe, they arefragrant anddeeply coloured, and yield slightlyto gentle palmpressure. Storeunwashedripebeefsteaks at roomtemperature out ofdirect sunlight1to 2days. (If theymustbe keptlonger,refrigerateanduseas soon aspossible.)

Prep andcook: Beefsteaksbruise easily; handlewith care. Use raw slices in sandwiches, on burgers and in salads, or chopfor salsas andcold

Nutrition Facts

Valeur nutritive

Per 1 large tomato, raw (182 g) par tomate de grande taille, crue (182 g)

Calories 35

* DV = daily value

= valeur quotidienne

Peak season: Summer–early fall; available year-round. Buy and store: Usually sold in containers.Choose ripecherry tomatoeswith uniform,bright colour andafragrant aroma.Avoid thosewithsplitskins,bruisesor soft spots.Storeunwashed ripe cherry tomatoesatroom temperature out of direct sunlight1to 2days.(If they must be kept longer,refrigerate, anduse within5days.)

soupssuch asgazpacho. Cooked, their meatiness addsrichnessto soups andstews. Becausebeefsteaks arethin-skinned, they don’t have to bepeeledbeforecooking. If peeling ispreferred, cut an“X” in the bottom of thetomato, place in boiling water 20seconds, transfer to a colander, rinseundercoldwater, thenslip offtheskin.To seedthetomato(if desired), cut itinto wedges and, using a smallparing knife, cut out the seeds, leavingtheﬂeshintact. To cook: bake,roast, broil, sauté, grill, simmer for sauces, or use in soups, stewsand 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.Nofat or cholesterol. Goodsourceof vitamins A, C andK.Provides vitaminsB6 and E, thiamin, niacin,folate,magnesium andpotassium.

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.

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

Cluster/HothouseTomato

Cluster tomatoesaren’tatomatovariety, but theway vine-ripenedtomatoes are sold:as clustersof4to10tomatoesattachedtothevine. Also called hothouse (grown in hothousesfor out-of-season sales)and on-the-vine tomatoes, severalvarieties are soldas clusters, including medium-sizedbeefsteak (themost common), Roma(plum)and cherry tomatoes. Their appearance, fragrance and ﬂavourare excellent,and theykeep longer.

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

VQ = valeur quotidienne

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.

GrapeTomato

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.

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.)

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.

Nutrition Facts

Valeur nutritive

Per 4 tomatoes, raw (68 g) par 4 tomates, crues (68 g)

Calories 10

= daily value

GreenTomato

Green tomatoes sold in grocery stores aretypically unripe red tomatoessuch as beefsteak.They’re light to medium green (sometimes tinged withwhite, pale yellow or pink),smooth and ﬁrm,with a pleasing piquant ﬂavour.(“True” green tomatoes are heirloom varieties, suchas Evergreen, bred to be green when fully ripe, and are not widely available.) Green tomatoes are usedraw, cooked and pickled.

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

Roma/PlumTomato

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: Availableyear-round. Buyand store: Chooseplump, smooth-skinned Romas withno cracks orbruises.When ripe, they arefragrantanddeeply coloured, andyieldslightlyto gentlepalm pressure. Storeunwashed ripe Romas atroomtemperatureout of directsunlight1 to 2 days. (Ifthey mustbekeptlonger, refrigerate, andusewithin 1 week.)

Prep and cook: Cut outthe core atthestemend. Userawslices in sandwiches andsalads, 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

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.

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.

forsalsas and coldsoups such as gazpacho. Cooked, Romas are excellentfortomato paste, sauces and catsup.Peel andseedbefore cooking.To peel,cut an“X”in the bottomof the tomato, placein boilingwater30to 60 seconds, transfer toacolander,rinseunder coldwater, then slip off theskin.To seed, cutthe tomato into wedges andusingasmall paring knife,cut outtheseeds,leavingthe ﬂesh intact.To cook: sauté, simmer, stew, bake,roast,or usein soups, stews,

casseroles, cookedrelishes and chutneys.They arealso a good choicefor canning.

Goes with: Herbs, spices and ﬂavours: Basil,bay leaf,Chianti, garlic, marjoram,olive oil, oregano, parsley, redwine vinegar, salt. Foods: Arugula,beef, bellpeppers, eggplant, mozzarella, mushrooms, onions,pork,Romano,yellowsquash. Health highlights: Lowincalories. No fat, cholesterol or sodium. Provides vitamins C andK.

VEGETABLES

TeardropTomato

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.

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.)

Nutrition Facts

Valeur nutritive

Per 125 mL chopped, raw (95 g) par 125 ml émincée, crue (95 g)

Calories 15

* DV = daily value

VQ = valeur quotidienne

YellowTomato

Yellowtomatoesare avariant of anumber of redtomato varieties.Atomato’scolour comes from a mix ofpigmentcompounds: yellowtomatoescontainlarger amounts of yellow-orange beta-carotene but little lycopene, whichmakesred tomatoes red. Yellowtomatoesare usually medium tolarge slicing tomatoes, and are typically somewhat sweeter. Also available: yellowRoma/plum, cherryandteardrop/peartomatoes.

Peak season: August–September. Buy and store: Chooseplump, smoothyellow tomatoeswith no cracks, bruises or softspots.When ripe, they’re fragrant and deeply coloured, and yieldslightly to gentle palm pressure. Store unwashedripe tomatoesatroom temperature out of direct sunlight1to 2days.(If they must be kept longer,refrigerate, anduse assoonaspossible.)

Prep andcook: Yellow tomatoes bruise easily; handle with care. Use raw or cooked, as you would red tomatoes. For medium and

Nutrition Facts

Valeur nutritive

Per 125 mL chopped, raw (73 g) par 125 ml émincée, crue (73 g)

Calories 10

* DV = daily value

VQ = valeur quotidienne

Turnip

The turnip isa cruciferousrootvegetable relatedtotherutabaga.Themost common variety isround andwhitewithreddishpurpleat thetop, ringsatthe baseofthe leaves, and crisp whiteflesh.Somevarieties are cylindrical;others arerose, blackor gold. Small, young turnips are tender,thinskinnedandsweeter.As turnips mature, the flesh becomes woody,with astronger flavour.

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.

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.

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

Prep andcook: Cut offthe top and bottom.Peellarger turnips; small, youngturnips can beleftunpeeled. Touseraw,shred or thinly slicefor salads andslaws.To usecooked, cutintoquarters,cubes orslices. Tocook:boil,bake, roast, steam, sauté,stir-fry,oradd to stewsand casseroles. Cookjustuntil tender (donot overcook: theylose their sweetness). Mashcooked turnips as a side dish,orpurée for soup. Cook thegreensas you would othergreens. (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.

Turnip Greens

Turnipgreens are flat,long-stemmed,light greenwithaslightpurpletint, andfuzzy. Younggreensaretenderandrelativelysweet, with amellowturnip flavour; oldergreens aretough andstrong-tasting.Their robust, pungent,slightlybitter flavourbecomes milderwithcooking.Similar to mustard greens, anda popularingredient insoulfood, turnipgreens are mainlyusedcooked.

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,

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.

Watercress

Watercress, also called American cress and nasturtium (from theLatinfor“twisted nose,”foritspungency), isadelicate cruciferous greenthat’sa member ofthe mustard family. Cultivated alongwaterways in theU.S., Europe and Asia,watercress has small, tender-crisp, heart-shaped green leaves on fragile, ediblestems.The ﬂavour is slightly bitter with a peppery bite. Watercress is used raw andcooked.

Nutrition Facts

Valeur nutritive

Per 125 mL, cooked (76 g) par 125 ml, cuites

Peak season: May–June; available year-round.

Buyand store: Watercress is sold in bunches. Choosewatercresswith fresh-looking,unbroken stemsand deepgreen leaves. Avoid anywith yellowleaves, slipperystems or anunpleasantsmell.Removethe bandholdingthe bunchtogether. Iftheroot ball is attached, wrap thewatercress in a damp paper towel, placein a plastic bag and refrigerate upto 5days.If no root ball(thestems havebeencut), stand thestems ina 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

coverloosely with aplasticbag and refrigerate up to5 days.Orplace the watercressinan openor perforated plastic bagand refrigerate in the crisper binup to5 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.

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: 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 mlde cubes, cuite ou bouillie (72 g) Calories 80

DV = daily value VQ = valeur quotidienne

pieces,andplaceinabowlofwater 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.

VEGETABLES

Yuca/Cassava

Yuca orcassava(ormaniocortapioca)isa tropical tuber with bark-like brown skin and hard, smooth, starchywhiteﬂesh.Widely used inLatinAmerica, theCaribbean and Africa (andunrelatedtoyucca, the desert succulent),yuca hastwomaincategories: sweetand bitter. Sweetyuca,sold fresh in the U.S.,is creamy, buttery andsubtly sweet when cooked, andcan substituteforpotatoes.

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

Nutrition Facts

Valeur nutritive

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.

Zucchini

Zucchini(Italianfor“small squash”) is slender and cylindrical,typically4to 8 incheslong and 2 to 3 inches around, withedible deepgreen skin sometimes streaked with yellow-green. The ﬁrm ﬂesh is whitetingedwith green, with small, edibleseeds.Pale green, yellow,round and “baby” varieties are alsoavailable. Tender andmild-tasting when cooked, this popular vegetableisextremely versatile.

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

Nutrition Facts

Valeur nutritive

Per 125 mL cubes, cooked (127 g) par 125 ml de cubes, cuite (127 g)

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.

Excellentsource

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

Basil

Basil,arelative ofmint,is akey ingredient in Italian and Asiancooking.The more than 50 varietieshavenamesthatreflecttheir flavour (e.g.,cinnamonbasil),appearance (purple ruffled) orlocale (Thai,Genovese).

Sweetbasil,the most common, hasyellowgreen to dark green leaves up to 4 inches long, a sweet, clove-likefragrance and a mildlypungentﬂavour that evokesclove, anise andmint.

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.

Nutrition Facts

Valeur nutritive

Per 60 mL chopped, fresh (11 g) par 60 ml émincé, frais (11 g)

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.

BayLeaf

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.

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.

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.

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.

Nutrition Facts

Valeur nutritive

Per 15 mL, dried (1.8 g) par 15 ml, séché (1,8 g)

Calories 5

Peak season: Early spring; available year-round.

Buy and store: Chervil isusually soldin bunches. Choosebunches with fresh, bright, featheryleaves with a noticeable celery orlicorice fragrance.Avoidchervilthatlooks faded, hasbrown spots, or islimp or withered.To store,wrapunwashed ina damppaper towel, place in a partially openresealableplastic bag andrefrigerate on thetopshelf(the warmest area, toprevent freezing) several days. Checkdaily.

Nutrition Facts

Valeur nutritive

Per 15 mL, dried (1.9 g) par 15 ml, séché (1,9 g)

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 cookeddishesjustbefore 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.

Chives

Chivesarea memberoftheonion family. Themost familiarvarietyhasslender,bright green, hollowleaves6to 10incheslong that taper toapoint atthetop, and adelicate, mildonion flavour. Other varietiesinclude curlychives,with curledgreenish-blue leaves; and Chinese chives,with flatleavesand a garlicky flavour(see Gau Choy/Chinese Chives ).Chives’lavenderflowersarealso edible.Freshchivesare usedrawandcooked.

Peak season: Available year-round. Buy and store: Chives are soldin bunches.Thin,bright green younger chivesare milder; larger,more maturechives are stronger.Choose chiveswithuniformcolourand no signof browning or wilting.Avoid any thatare slimy orhave an“off” odour.To store,wrapunwashed ina damp papertowel, place ina partially openresealableplastic bag andrefrigerateon thetop shelf(the warmest area,to preventfreezing) severaldays.Check daily.

Nutrition Facts

Valeur nutritive

Per 60 mL chopped, fresh (12 g) par 60 ml émincé, frais (12 g)

Prep and cook: Rinse,shakeoff waterandpatdrywith paper towels. Chop or minceasneededwith a sharp knife orkitchen scissors.To use fresh,sprinkle on bakedpotatoes, seafoodor potato salads,soups, ﬁsh, ﬂatbreads, orin dips.To use cooked, addtostir-fries, eggdishes, soups, stewsand casserolesduringthe last minute ofcooking.To use asa garnish, cut3-inchlengths fromthe tips of slender, young chives and placeupright in softfoodssuchas mashed potatoesor polenta.

Goes with: Herbs, spices and ﬂavours: Butter, chervil, cream, dill,drysherry,garlic, marjoram, parsley, sour cream, tarragon. Foods: Asparagus, carrots,chicken, cod,cucumbers, eggs, greenbeans, potatoes, shellﬁsh, sole. Health highlights: No fat, cholesterolor sodium. Excellent sourceofvitaminK.Providesvitamins A and Candfolate.

Cilantro

Cilantro, alsocalled Chinese parsley,is from the coriander plant, specifically its small, bright greenfeathery leaves and ediblestems. (Coriander seeds are used as a spice.) A key ingredient in Latin American, Caribbean,North African and Asian cuisines, cilantrohas a distinctive pungent, earthy flavour (often described as “soapy”) that works well withspicyflavoursinfresh and cooked dishes.

Peak season: Availableyear-round. Buy and store: Cilantro issold in bunches. Chooseleafy bunches with fresh, brightleaves anda good fragrance.Avoidcilantro with yellowing, dark or rottingleaves, or that is limp or withered.To store, wrap unwashed ina damppapertowel, place in a partially openresealable plastic bagandrefrigerate on the top shelf (thewarmest area,toprevent freezing) severaldays. Checkdaily. Or standthe roots (ifattached) or trimmedstems in a glass ofwater, cover looselywith 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

= daily value VQ = valeur quotidienne

refrigerate severaldays, changingthe waterevery 2days. Prep andcook: Cilantroisdelicate: handlewithcare, anddon’t wash until ready to use.Remove any roots andthick stems.Rinse, shake offwater and pat dry with paper towels, ordry in a saladspinner.To cut (if desired): mince with asharp knife orsnip withkitchen scissors. Use insalsas,salads,guacamole andbean dips, andin cookeddishes such aschilis, chutneys,soups, curries, stir-fries andcasseroles. Usewhole sprigs as agarnish.

Goes with: Herbs, spices and ﬂavours: Chiles,coconut,cumin, garlic,ginger, lemongrass,lime, orange, sourcream,turmeric. Foods: Avocados, blackbeans, chicken,cod,corn,mangoes, onions, pork, shellﬁsh,tomatoes. Health highlights: No fat, cholesterol orsodium.Good source of vitaminK.

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: Availableyear-round. Buy and store: Dill isusuallysold in packets. Dillisdelicateandspoils quickly; handlewith care.Choose dillwith fresh brightleaves and no yellowing, black, slime orwilting. (Aslight droopingof theleaves is acceptable.)To store, wrapunwashed ina damppaper towel, place ina partially openresealableplastic bag andrefrigerateon thetopshelf (the warmest area, to prevent freezing) severaldays. Checkdaily.

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

Prep andcook: Rinse,shakeoff water andpat drygentlywith paper towels.To cut, ﬁnelychopwitha sharp knife orsnipwithkitchen scissors. Use in saladdressings,dips andspreads,colddishes suchas potato or chickensalads,and to ﬂavour butter and vinegar.Add to cookeddishessuchassauces, casseroles,bakedseafood,and quiches during the last minuteof cooking. Sprinkle as atopping just beforeserving, oruse dill sprigs as a garnish. Add wholestalks with seeds attachedwhen picklingvegetables.

Goes with: Herbs, spices and ﬂavours: Butter,celery seed,cream, cumin,mustard, salt,sourcream, thyme,vinegar,vodka. Foods: Beets,cabbage, carrots, cheese,chicken,cucumbers,eggs, ﬁsh, potatoes, smokedsalmon, tomatoes.

Health highlights: No fat, cholesterol orsodium.

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.

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.

Nutrition Facts

Valeur nutritive

Per 15 mL, dried (1.7 g) par 15 ml, séchée (1,7 g)

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.

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.

Peak season: June–August; availableyear-round.

Buyand store: Fresh mint is usually sold inbunchesorpackets.Choose mint with bright,evenly coloured leaves and a fresh fragrance.Avoid mint with leaves thatare wilted, dried out,yellow orbrown.Tostore, wrap unwashed in a damppaper towel, placein a partially openresealable plasticbag, andrefrigerate on thetop shelf(thewarmest area,to prevent freezing) severaldays.Check daily. Ortrim thestems and stand themin a glass ofwater, coverloosely with

Nutrition Facts

Valeur nutritive

Per 60 mL leaves, fresh (6.5 g) Par 60 ml de feuilles, fraîche (6,5 g)

Calories 0

= daily value

= valeur quotidienne

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

Nutrition Facts

Valeur nutritive

Per 15 mL, dried (4.6 g) par 15 ml, séché (4,6 g)

Calories 10 * DV = daily value

a plastic bag and refrigerateseveral days,changingthewaterevery 2days. Prep andcook: Rinse, shakeoff waterand pat drywithpapertowels. Remove theleavesfromthestems. Usewhole, orchop asneededwitha sharp knifeorkitchenscissors.Use in uncookeddishessuchassalads,salsas andmarinades.Addtocookeddishes such as sauces, chutneys,curries, MiddleEasternandThaidishes, andjellies. Use insweets including candies, cookies, sorbet, ice cream, and creampies. Brew mint astea,or usein beverages suchas lemonade

andherbalteas,and in cocktails such asthe classic mint julep.Useleaves 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 orsodium.

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.

Parsley

Curly-leaf andItalian (flat-leaf)parsleyare thebest-knownvarieties of thiswidelyused herb. A memberofthecarrotfamily and a Mediterranean native,parsleyhasgreen leavesand afreshflavour.Italianparsley is themore versatile:its flat,serrated leaves add a stronger, sweeter, freshpeppery flavourto a varietyof dishes.Themildercurly-leafparsley isalsoused asa garnish.

Peak season: Available year-round. Buy and store: Parsley is soldin bunches. Choose parsley with unbroken deep-green leaves and a fresh fragrance. Avoidany with leaves that are yellow, spotted, dried out, wilting orslimy.To store, wrap unwashed ina damp papertowel, place in a partially open resealable plastic bag andrefrigerate onthe top shelf (the warmestarea, to prevent freezing) several days. Check daily. Or trim the stems diagonally,stand them in a glass of water, cover loosely with a plasticbag and refrigerate several days,changingthewaterevery2days.

Nutrition Facts

Valeur nutritive

Per

DV = daily value

= valeur quotidienne

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.

Prep and cook: Rinse; pat dry with paper towels. Cut the leaves from the stems with a sharpknife 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 meatsand seafood. Or sprinkle on soups, omelettes, cooked vegetables, and pasta. Parsley is a key ingredient in Middle Eastern tabbouleh salad, the Italiancondiment gremolata, French persillade seasoning, and Argentinian chimichurrisauce.

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 fator cholesterol.Low sodium. Excellent source of vitamin K. Provides vitamins A and C and iron.

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 isusually soldin smallbunches or packets, or assmall plants.Choose sagewith leavesthathave good colour,are soft andvelvety, and havegood fragrance.Avoid anywith brown spots ortorn or dried-outleaves. To store,place unwashedsprigsin a partially open resealableplastic bag andrefrigerate on thetop shelf(thewarmest area,to prevent freezing)severaldays. Check daily.

Nutrition Facts

Valeur nutritive

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.

Prep and cook: Rinse;patdrywith papertowels.Cuttheleaves from the stems with asharpknife orkitchen scissors,orremoveby hand, then chop as needed. Use in cream or buttersauces, stuffingsandﬁllings, casseroles,bean dishes,androasted meatsand vegetables.Fry whole leaves until crispto useas 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.

Savory

Savory,also called“the bean herb,”isa Mediterraneannativerelatedtomint. WidelyusedinEurope,savoryhasastrong fragrance and ﬂavoursimilartothyme. The twomostcommon savoryvarieties are summer andwinter. Summersavory has narrow, inch-long,grey-green leaves, and is somewhatmilder. Wintersavory has glossy dark green leavesandapotent peppery ﬂavour.

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.

Nutrition Facts

Valeur nutritive

Per 15 mL, dried (4.5 g) par 15 ml, séchée (4,5 g)

Calories 10 * DV = daily value VQ = valeur quotidienne

Tarragon

Tarragon(the name derives from “dragon” in Old French) hasthin, narrow,tender dark greenleaves 1to 4inches long, an aromatic fragranceand astrong, distinctive sweetspicy, anise-like ﬂavour. Akey ingredientin classicFrenchcuisineand the mainﬂavour of Béarnaise sauce, French tarragonis the varietythat’smost widelyavailable, and the one best suitedto cooking.

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

Thyme

Thyme, a Mediterranean native related tomint, isoneof themost commonly used culinary herbsworldwide, and essential in French, CreoleandCajuncooking.This versatileherb hastiny( 1/4 - to 1/2 -inch), somewhattough grey-greenleaves on woody stems. English (or garden) thyme, the most commonvariety, hasa pungentminty, lemony fragrance and concentrated ﬂavour. Othervarieties include lemon, orangeand caraway thyme.

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.

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.

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.

Nutrition Facts

Valeur nutritive

Per 60 mL, fresh (9.8 g) par 60 ml, frais (9,8 g) Calories 10

Prep and cook: Thymehasa strongﬂavour;uselightly.Rinse; shake offwaterand pat drywith papertowels.Tousetheleaves, remove themfrom the stemsby hand. Use whole,orchopor mince as needed. Use in herb butters, dressings andvinaigrettes,rubs andmarinades, sauces,stuffings, soups,stews,casseroles,quiches andbakeddishes suchas gratins. Or tiethe sprigstogether withkitchen twine andaddto soups andstews (removebeforeserving).Thymeis also used inapple–thymejelly.

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.

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.

Hydroponics The science of growing plants 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.

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.

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.

Pith The soft, white, spongy and usually bitter layer between the outer peel and the ﬂesh of most citrus fruits.

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.

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.

Russeting A rough, brownish or greenishbrown 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.

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.

Tuber The thick, ﬂeshy, sometimes ﬁbrous underground portion of a plant’s stem that stores starch; examples include potatoes, yams and Jerusalem artichokes.

Zest The outer, coloured part of citrus peel, which has a strong citrus ﬂavour. Grated zest is used as a ﬂavouring and a garnish.

INDEX

Alfalfa Sprouts .......... ....... 106 Apples ....................... 7-14

Braeburn ..................... 7

............... ........ 9

Granny Smith ................ 10

Honeycrisp .................. 10

Idared ....................... 11 Jazz™ .............. .......... 11

Broccoli Sprouts ...............

Artichoke ...................... 49 Arugula ........................ 49

Asparagus, Green ............... 49

Asparagus,White ............... 50

Avocado, Hass .................. 15

Bamboo Shoots ................ 50

Bananas ..................... 15-17

Burro ........................ 16

Cherries, Rainier

Chile

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

......................... 55 Pinto ........................ 56

.......................... 56 Snap (String) ................. 52

Soybeans/Edamame ........ 56

.................. 53 Beet ............................ 57

Bitter Melon .................... 57 Blackberries .................... 17

Blueberries ..................... 18

Bok Choy ....................... 57

Armenian .................... 65 Common/American .......... 66 English/Hothouse ............ 66

.................... 66 Kirby ........................ 67

Currants ........................ 21

Daikon Radish .................. 67

Dates .......................... 22

Dill ............................ 123

Dragon Fruit ................... 22

Eggplants ................... 68-70

Chinese ..................... 68

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

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

Green

Graffiti ....................... 69 Italian ....................... 69 Japanese .................... 69 Purple ....................... 70 White ........................ 70

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

HungarianWax .............. 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 .

Butternut

Calabaza

SELECTED SOURCES

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 NewYork: Oxford University Press, 1999.

Peterson, James. What’s a Cook to Do?:An Illustrated Guide to 484 Essential Tips,Techniques, and Tricks. NewYork: 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

Sunchoke/ Jerusalem Artichoke ........ 113

Tangerine/Mandarin Orange .... 46

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

Dornenburg, Andrew and Karen Page. Culinary Artistry. NewYork: JohnWiley & Sons, Inc., 1996.

Florida Department of Citrus www.ﬂoridajuice.com

Green, Aliza. Field Guide to Produce. Philadelphia, PA: Quirk Books, 2004.

Herbst, SharonTyler 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

Pennsylvania State University Department of Food Science http://foodscience.psu.edu/ extension

University of Hawaii Department ofTropical 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