University of California Cooperative Extension Los Angeles County COOL SEASON VEGETABLES

ARTICHOKES Nutrition: Vitamin C Fiber Availability: All year Peaks in the Spring – March through May Shopping: Leaves tightly closed Fleshy, firm – not dry or spread apart Storage: Refrigerator – plastic bag

Preparation: Outer leaves tough, inedible at the tip, tender at the base. Cut off top inch of the leaves Pull off and discard short leaves at base Boil, bake or steam Serve hot or cold Discard thin leaves covering the “bottom”

How to eat an artichoke: Popular condiments (dipping sauces): melted butter, mayonnaise, and hollandaise sauce. A better choice is a low fat sauce, such as plain oil and vinegar dressing, yogurt mixed with garlic and spices, or just a squirt of lemon juice and a sprinkle of salt.

How to eat an artichoke: With a whole artichoke, beginning at the bottom, pull off a leaf and dip its fleshy base into the sauce. Place the bottom half of the leaf, curved-side down, in your mouth and draw it between your teeth so that you scrape off the tender flesh and pull out the fibrous portion of the leaf. Continue eating the leaves until you reach the inner petals, which are thin flower-like petals, rose colored, and bunched into a point at the top (the choke). The “bottom” is under the petals. Pull or scrape off the petals to expose the artichoke bottom. The bottom can be cut into pieces, dipped and eaten.

ASPARAGUS White and green varieties Must be harvested by hand Nutrition: Vitamin C Folic Acid Availability: February (CA) – May Shopping: Firm, plump, closed tips Size not related to quality

Storage: Wrap stalk bottoms in damp paper towels Refrigerate – plastic bag Stand stalks in ½” water in a jar covered with a plastic bag Preparation: Boil, steam, microwave, roast, grill Cut or break off touch white ends Peeling optional Cook quickly – do not overcook Pierce thickest part with a knife point Spear will bend slightly when done Drain on a paper towel *Some people will have odd smelling urine after eating asparagus ( 40%).

BEETS Nutrition: High in sugar, but low in calories Vitamin C (more in fresh than canned) Folic Acid Leafy beet tops are high in vitamin A, calcium and iron.

Availability: Year round. Peak months June through October Shopping: Smooth, hard, round. Unbruised, free of cuts Leaves – crisp, dark green Storage: Remove greens before storing Use greens within a day or 2 Leave some stem attached – 1 to 2” Store unwashed Refrigerate - plastic bag Up to 3 weeks

Preparation: Bake, boil, microwave, steam Scrub gently, rinse well, don’t break skin Boiling – don’t peel, leave 1-2” stem, don’t trim root Bake/roast Wrap in foil – 350 to 400o until tender Peel, quarter, toss with oil and season – sugars caramelize *Many people cannot metabolize the red pigments in beets and pass the bright red pigments through urine and feces.

BROCCOLI Nutrition: Vitamin A Vitamin C – more than an orange Folic Acid Potassium Calcium – as much as milk

Availability: Year round Best prices – October through May Shopping: Slender, crisp stalks Dark green florets (not yellow), tightly closed Purplish, blueish, dark green have more vitamins A and C Storage: Do not wash before storing Moisture – mold growth Refrigerate – open plastic bag 4-5 days Preparation: Boil, steam, microwave, stir-fry Leaves edible – more vitamin A than florets Peel older, thicker stalks Split stalks Boil uncovered– lots of water = milder taste, reduced vitamin C

BRUSSELS SPROUTS Named after the capital of Belgium – Brussels. Nutrition: Vitamin A Vitamin C Folic Acid Potassium

Availability: Growing season – fall through spring Shopping: Same size – even cooking Yellow, wilted leaves – old Avoid puffy or soft sprouts Storage: Don’t wash before storing Refrigerate – perforated plastic bag 3 to 5 days Preparation: Boil, braise, microwave, steam, sauté Soak 10 minutes in warm water Cut cross in bottom Cook quickly in boiling water Braise in stock Braise and sauté

CABBAGE Green, Red, Savoy, Napa (Chinese), Bok Choy (Chinese) Hundreds of varieties grown around the world.

Nutrition: Vitamin C - red more than green Vitamin A – Savoy cabbage only Napa & Bok choy – calcium Availability: Year round Shopping: Heavy, solid heads Savoy & Napa looser Half or quarter heads – vitamin C loss Storage: Don’t wash Refrigerate – perforated plastic bag At least 2 weeks, Savoy & Napa – 1 week Preparation: Raw, broil, braise microwave, steam

CAULIFLOWER

Nutrition: Vitamin C Folic Acid Potassium Frozen – 1/3 vitamins and half the potassium Availability: Best price-fall Shopping: Clean, firm, compact heads White or creamy white. Refrigerate Up to 5 days Unwrapped - perforated plastic bag

Preparation: Raw, boil, microwave, steam, sauté Boil uncovered– lots of water = milder taste, reduced vitamin C Cook until just tender for nutrient retention Slice thinly to sauté – no precooking necessary – add some liquid to prevent sticking

CELERY A kitchen staple. A bunch of celery is called a stalk, which is made up of individual ribs. Nutrition: Mostly water – very low in calories Some vitamin C and folic acid High in fiber

Availability: Year round Shopping: Look for the darkest green more nutrients – a little more stringy Storage: Refrigerate – plastic bag Up to 2 weeks Preparation: Raw, broil, braise, microwave, stir-fry Remove strings, if desired 1 -2 inches of broth or water Use the leaves in soups and stews

COLLARD GREENS A member of the cabbage family

Nutrition: More nutritious cooked than raw Vitamin CVitamin A CalciumIron Folic acidPotassium Availability: January through April Shopping: Large, flat, dark green leaves with thick stems. Smaller leaves – more tender, milder flavor Fresh green color – no yellow or brown leaves Moist, crisp leaves – not wilted Storage: Do not wash before storing. Damp paper towel – plastic bag 3 to 5 days Stronger flavor with longer storage

Preparation: Wash well. Separate leaves and swish them around in cool water. Lift the leaves out of the water. Remove thick, tough stems. Braise, microwave, sauté, simmer, steam Shrinks considerably when cooked Drink/save the nutrient rich cooking liquid for soup Good method: Simmer (10-20 mins) in a seasoned broth until tender. Set collards aside and reduce liquid to use as a sauce.

FENNEL Looks like short, fat celery Texture is similar to celery, but taste is very different – like licorice or anise. Nutrition: Very low in calories Vitamin C Vitamin A

Availability: Fall and winter months. Shopping: Firm, compact and clean bulbs with straight stalks Storage: Remove stalks and store separately from bulb. Refrigerate – plastic bags Use stalks with a day or two Bulbs – 4 to 5 days Preparation: Raw, bake, braise, sauté, steam Trim off stalks where they meet the bulb Cut in half, trim the base (not too closely) Cut in slices, slivers, sticks, dice or chunks

KALE Nutrition: Vitamin C Vitamin A Calcium Iron Folic acid Potassium Availability: January through April Shopping: Resembles collards, except its leaves are curly at the edges Smaller leaves – more tender, milder flavor Fresh green color – no yellow or brown leaves Moist, crisp leaves – not wilted

Storage: Do not wash before storing. Damp paper towel – plastic bag 3 to 5 days Stronger flavor with longer storage Preparation: Wash well. Swish leaves around in cool water. Lift the leaves out of the water. Remove thick, tough stems. Braise, microwave, sauté, simmer, steam Drink/save the nutrient rich cooking liquid for soup Doesn’t shrink as much as collards when cooked Good method for kale: Simmer (10-20 mins) in a seasoned broth until tender. Set kale aside and reduce liquid to use as a sauce.

KOHLRABI Member of the cabbage family. May be white, green, or purple. Nutrition: Vitamin C Potassium

Availability: March through May then again October through December Shopping: Less than 3 inches in diameter Large can be woody and tough Storage: Remove leaves and stem. Refrigerate – plastic bags 2 to 3 weeks Preparation: Raw, boil, steam, sauté, microwave. Small bulbs do not require peeling. Medium to large should be peeled.