The following list contains nutrition, selection, storage
and preparation information about a variety of vegetables.
|
Artichoke |
Celeriac
(Celery Root) |
Lettuce,
Leaf |
Radishes |
Asparagus |
Celery |
Lettuce,
Romaine |
Rutabaga |
Beans,
Green or Wax |
Chayote |
Mushrooms |
Snow
peas |
Beets |
Corn |
Okra |
Spinach |
Broccoli |
Cucumber |
Onions
(Red, White & Yellow) |
Squash,
Winter |
Brussels
Sprouts |
Eggplant |
Parsnip |
Sweet
Potato |
Cabbage,
Green |
Fennel |
Pepper,
Red |
Tomato |
Cabbage,
Red |
Jicama |
Peppers,
Green |
Zucchini |
Carrot |
Kohlrabi |
Potato |
|
Cauliflower |
Lettuce,
Iceberg |
Pumpkin |
|
Artichoke
|
Nutrition
Information
1 serving = 56
g (1 medium)
- High in folacin
(17%
Recommended Daily Intake per serving)
- Source of
dietary fibre (3.0
g per serving)
- Source of
potassium (207
mg of potassium and 53 mg of sodium per serving)
- Source of
Vitamin C
(11% Recommended Daily Intake per serving)
- Source iron
(5% Recommended Daily Intake per serving)
- Fat-free
(0.1
g per serving)
|
Look
For
heavy plump, compact artichokes with uniform
colouring and dark tips.
To Store
cover and refrigerate for up to 1 week.
To Prepare
rinse and remove coarse lower petals up to about one
inch of the stem. Snip off thorny tips.
To prevent browning, dip in lemon juice. Boil,
microwave or steam whole. After boiling 35-40
minutes turn upside to drain.
|
Asparagus
|
Nutrition
Information
1 serving = 100
g (5 spears)
- Very high
in folacin (58%
Recommended Daily Intake per serving)
- Source of
Vitamin A (6%
Recommended Daily Intake per serving)
- Source of
Vitamin C (22%
Recommended Daily Intake per serving)
- Source of
dietary fibre (2.0
g per serving)
- Source of potassium
(273 mg per serving)
- Source of
iron (6%
Recommended Daily Intake per serving)
- Sodium free
(2 mg
per serving)
- Fat-free
(0.2
g per serving)
|
Look
For
fresh, crisp, bright green spears with tightly
closed tips.
To Store
stand spears in 2.5 cm (1") of water or wrap ends
with damp paper towel. Cover, refrigerate for
up to four days.
To Prepare
rinse. Remove tough end of stems at point where
it snaps easily. Leave spears whole or cut as
desired.
|
Beans, Green or Wax
|
Nutrition
Information
1 serving = 55
g (125 mL)
- Source
of vitamin C (15%
Recommended Daily Intake per serving)
- Source of
folacin
(9% Recommended Daily Intake per serving)
- Fat-free
(0.1
g per serving)
|
Look
For
bright, crisp, young beans of uniform size
free of blemish. Avoid mature beans with swollen
pods.
To Store
cover, refrigerate unwashed for up to five days.
To Prepare
rinse. Break off and discard ends. Leave
whole or cut.
|
Beets
|
Nutrition
Information
1 serving = 68
g (125 mL)
- Very high
in folacin (34%
Recommended Daily Intake per serving)
- Source of
Vitamin C (6%
Recommended Daily Intake per serving)
- Source of
potassium (221
mg of potassium and 53 mg of sodium per serving)
- Fat-free
(0.1
g per serving)
|
Look
For
firm, uniform beets free of cracks or blemishes.
Attached leaves should be deep green and fresh looking.
To Store
refrigerate unwashed with stem and root attached,
covered for up to 1 week.
To Prepare
rinse, remove greens leaving 5 cm (2") of stem.
To prevent colour loss, don't slice or cut before
cooking. Cool cooked
beets before removing roots, stems and skin.
|
Broccoli
|
Nutrition
Information
1 serving = 100
g (1/5 bunch)
- Very
high in Vitamin C (150%
Recommended Daily Intake per serving)
- Very high
in folacin
(39% Recommended Daily Intake per serving)
- High in Vitamin
A (15%
Recommended Daily Intake per serving)
- High in potassium
(368 mg of potassium and 35 mg of sodium per
serving)
- Source of
iron (5%
Recommended Daily Intake per serving)
- Source of
Vitamin B6 (12%
Recommended Daily Intake per serving)
- Source of
dietary fibre
(3.0 g per serving)
- Fat-free
(0.4
g per serving)
|
Look
For
firm stalks with compact green bud clusters.
Avoid yellow florets.
To Store
cover, refrigerate unwashed for up to five days.
To Prepare
rinse. Trim main stem. Cut in florets.
Peel stem and cut into coins or sticks, if desired.
|
Brussels Sprouts
|
Nutrition
Information
1 serving = 88
g (4-5 medium)
- Very high
in Vitamin C
(125% Recommended Daily Intake per serving)
- High in folacin
(24%
Recommended Daily Intake per serving)
- Source of
Vitamin A (8%
Recommended Daily Intake per serving)
- Source of
potassium
(342 mg of potassium and 22 mg of sodium per
serving)
- Source of
dietary fibre
(3.7 g per serving)
- Fat-free
(0.3
g per serving)
|
Look
For
firm compact, fresh, bright green heads
of uniform size.
To Store
cover, refrigerate unwashed for up to five days.
To Prepare
rinse. Trim stem end. For uniform cooking,
cut a cross in bottom of the stem.
|
Cabbage, Green
|
Nutrition
Information
1 serving = 90
g (1/12 head)
- High
in Vitamin C (48%
Recommended Daily Intake per serving)
- High in folacin
(18%
Recommended Daily Intake per serving)
- Source of
potassium (221
mg of potassium and 16 mg of sodium per serving)
- Source of
dietary fibre
(2.1 g per serving)
- Fat-free
(0.2
g per serving)
|
Look
For
firm, heavy head with fresh outer leaves
and good colouring.
To Store
cover, refrigerate unwashed for up to two weeks.
To Prepare
remove outer wilted leaves. Rinse. Cut
head in half lengthwise and remove core. Cut
into wedges or shred. Boil, microwave, steam or stir-fry.
|
Cabbage, Red
|
Nutrition
Information
1 serving = 90
g (1/12 head)
- Very high
in Vitamin C (86%
Recommended Daily Intake per serving)
- Source of
folacin (8%
Recommended Daily Intake per serving)
- Fat-free
(0.2
g per serving)
|
Look
For
firm, heavy head with fresh outer leaves
and good colouring.
To Store
cover, refrigerate unwashed for up to one week.
To Prepare
remove outer wilted leaves. Rinse. Cut
head in half lengthwise and remove core. Cut
into wedges or shred. Boil, microwave, steam
or stir fry.
|
Carrot
|
Nutrition
Information
1 serving = 80
g (1 medium)
- Very high
in vitamin A
(153% Recommended Daily Intake per serving)
- Source of
vitamin C (9%
Recommended Daily Intake per serving)
- Source of
folacin (7%
Recommended Daily Intake per serving)
- Source of
iron (5%
Recommended Daily Intake per serving)
- Source of
dietary fibre (2.4
g per serving)
- Source of
potassium
(273 mg o fpotassium and 41 mg of sodium per
serving)
|
Look
For
firm, clean, bright orange carrots that
are well shaped. If tops are attached, they should
be bright green, fresh looking.
To Store
remove green leafy tops. Cover, refrigerate unwashed
young carrots for up to two weeks. Mature carrots
keep 3 to 4 weeks.
To Prepare
trim root and stem ends. Rinse. Scrub or peel. Leave
whole, shred or cut into coins or sticks.
|
Cauliflower
|
Nutrition
Information
1 serving = 100
g (1/5 head)
- Very
high in Vitamin C (77%
Recommended Daily Intake per serving)
- Very high
in folacin (26%
Recommended Daily Intake per serving)
- Source of
potassium (303
mg of potassium and 30 mg of sodium per serving)
- Source of
dietary fibre (2.5
g per serving)
- Fat-free
(0.2
mg per serving)
|
Look
For
heavy, firm, creamy white heads with compact
florets.
To Store
cover, refrigerate unwashed for up to one week.
To Prepare
rinse. Remove outer leaves and core. Leave
whole or cut into florets or slices.
|
Celeriac (Celery
Root)
|
Nutrition
Information
1 serving = 78
g (125 mL)
- Source
of Vitamin C (10%
Recommended Daily Intake per serving)
- Source
of potassium (234
mg of potassium and 78 mg of sodium per serving)
- Fat-free
(0.2
g per serving)
|
Look
For
celeriac with fresh celery aroma, fairly
clean and firm to the touch. Smaller ones are
more tender and less woody.
To Store
trim off stalks and refrigerate unwashed, covered
for up to a week.
To Prepare
peel, dice, slice or grate. Use in soup, stews
or substitute for potatoes. Serve raw in salads.
Flavour combines celery and potato.
|
Celery
|
Nutrition
Information
1 serving = 60
g (1 stalk)
- Source
of vitamin C (8%
Recommended Daily Intake per serving)
- Source of
folacin
(9% Recommended Daily Intake per serving)
- Fat-free
(0.1
g per serving)
|
Look
For
crisp, rigid green stalks with fresh leaves.
Avoid limp or rubbery stalks.
To Store
cover, refrigerate unwashed for up to two weeks.
To Prepare
separate stalks and rinse thoroughly. Trim leaves
(reserve for soups), remove bottom end and any brown
spots. Dice, slice or cut into sticks.
|
Chayote
|
Nutrition
Information
1 serving = 101
g (1/2 medium)
- Source
of vitamin C (19%
Recommended Daily Intake per serving)
- Source
of folacin (13%
Recommended Daily Intake per serving)
- Source of
dietary fibre (3.0
g per serving)
- Sodium free
(4 mg
of sodium and 152 mg of potassium per serving)
- Fat-free
(0.3
g per serving)
|
Look
For
firm, pear shaped unblemished chayotes.
Skin colour varies from cream to apple green.
To Store
refrigerate unwashed, covered for up to one week.
To Prepare
wash and cut in halves or quarters. Steam, bake,
boil, fry or eat raw. Cooked seed is edible.
Use in soups, salads and main dishes. Crisp
pale flesh with apple cucumber flavour.
|
Corn
|
Nutrition
Information
per 90 g serving
(one ear)
- High in folacin
(19%
Recommended Daily Intake per serving)
- Source of
vitamin C (10%
Recommended Daily Intake per serving)
- Source of
potassium (243
mg of potassium and 14 mg of sodium per serving)
- Source of
dietary fiber (3.0
g per serving)
|
Look
For
cobs with fresh looking green husks and
moist stems. Kernels should be juicy when pierced.
To Store
wrap unhusked ears with damp paper towel. Cover,
refrigerate for up to two days.
To Prepare
remove husks and silk, rinse. To remove kernels,
slice lengthwise along cob.
|
Cucumber
|
Nutrition
Information
1 serving = 100
g (1/3 medium)
- Source
of Vitamin C (9%
Recommended Daily Intake per serving)
- Source of
folacin (6%
Recommended Daily Intake per serving)
- Sodium free
(2 mg
of sodium and 144 mg of potassium per serving)
- Fat-free
(0.1
g per serving)
|
Look
For
firm, well shaped bright green cucumbers.
Avoid soft, over mature or yellowing ones.
To Store
cover, refrigerate unwashed for up to one
week.
To Prepare
rinse. Peel skin if desired. To remove
seeds, halve lengthwise and scoop out.
|
Eggplant
|
Nutrition
Information
1 serving = 82
g (250 mL)
- Source
dietary fibre (2.1
g per serving)
- Source
of folacin (7%
Recommended Daily Intake per serving)
- Fat-free
(0.1
g per serving)
- Sodium free
(2 mg
of sodium and 178 mg of potassium per serving)
|
Look
For
firm, purple eggplant that is heavy for
its size, with glossy unbroken skin.
To Store
refrigerate unwashed covered for up to five days.
To Prepare
rinse and pat dry. Discard stem. Peel
if desired. Slice, cube or cut in half.
To reduce the amount of oil absorbed during cooking,
sprinkle with salt and let drain for 30 minutes before
cooking. Rinse, pat dry and cook. Bake
or grill until tender. Meaty texture.
Absorbs flavour of other foods.
|
Fennel
|
Nutrition
Information
1 serving = 87
g (250 mL)
- High
in potassium (360
mg of potassium and 45 mg of sodium per serving)
- Source
of vitamin C (17%
Recommended Daily Intake per serving)
- Source
of folacin (11%
Recommended Daily Intake per serving)
- Source of
iron (5%
Recommended Daily Intake per serving)
- Fat-free
(0.2
g per serving)
|
Look
For
large white bulbs with crisp stalks and
feathery green leaves with no splitting, drying or
browning
To Store
refrigerate unwashed, covered for 3 to 4 days.
To Prepare
cut off a thin slice from the base and trim off the
stalks to 2.5 cm (1") from the bulb. Wash well.
Cut thin rounds or chunks, halve or slice. Good
raw or cooked. Can be boiled, baked or marinated.
Has mild licorice flavour.
|
Jicama
![](https://bac-lac.wayback.archive-it.org/web/20061229000206im_/http://www.cpma.ca/nutrition/images/jicama2.jpg)
|
Nutrition
Information
1 serving = 90
g (175 mL)
- High in Vitamin
C (30%
Recommended Daily Intake per serving)
- High in dietary
fibre (4.4
g per serving)
- Source of
folacin (5%
Recommended Daily Intake per serving)
- Sodium free
(4 mg
of sodium and 135 mg of potassium per serving)
- Fat-free
(0.1
g per serving)
|
Look
For
smooth, firm, unblemished roots with light
brown skin.
To Store
place in a cool dry place or refrigerate uncovered
up to 3 weeks. Once cut, refrigerate covered,
up to 1 week.
To Prepare
peel and slice or dice and add to salads or to soup,
stew and stir fry dishes.
|
Kohlrabi
|
Nutrition
Information
1 serving = 70
g (125 mL)
- Very high
in Vitamin C (72%
Recommended Daily Intake per serving)
- Source of
dietary fibre (2.5
g per serving)
- Source of
potassium (245
mg of potassium and 14 mg of sodium per serving)
- Source of
folacin (6%
Recommended Daily Intake per serving)
- Fat-free
(0.1
g per serving)
|
Look
For
small, smooth bulbs. Green white or
purple with blue green leaves.
To Store
cut off leaves and refrigerate bulbs unwashed, covered
for up to 1 week. Store leaves covered and refrigerated
a few days.
To Prepare
peel bulb, slice and cook like a turnip. Kohlrabi
has a mild turnip flavour with crunchy texture and
colour of cabbage. Serve raw in salads.
Leaves are edible and taste like spinach.
|
Lettuce, Iceberg
|
Nutrition
Information
1 serving = 56
g (250 mL)
- High in folacin
(16%
Recommended Daily Intake per serving)
- Fat-Free (0.1
g per serving)
|
Look
For
a crisp head with fresh outer leaves, free
of brown spots and yellow leaves. It should be
springy firm to gentle pressure.
To Store
remove core, rinse, dry well. Wrap in towel,
store in airtight container, refrigerate for up to
five days.
To Prepare
tear into bite size pieces or shred for salads or
sandwiches.
|
Lettuce, Leaf
|
Nutrition
Information
1 serving = 56
g (250 mL)
- Source
of Vitamin A (11%
Recommended Daily Intake per serving)
- Source
of Vitamin C (17%
Recommended Daily Intake per serving)
- Source
of folacin (13%
Recommended Daily Intake per serving)
- Source of
iron (6%
Recommended Daily Intake per serving)
- Fat-free
(0.2
g per serving)
|
Look
For
crisp, deep coloured leaves free of brown
spots and yellow leaves.
To Store
rinse, dry well. Wrap in towel, store in airtight
container, refrigerate for up to five days.
To Prepare
tear into bite size pieces or shred for salads or
sandwiches
|
Lettuce, Romaine
|
Nutrition
Information
1 serving = 56
g (250 mL)
- Very
high in folacin (35%
Recommended Daily Intake per serving)
- High in Vitamin
A (15%
Recommended Daily Intake per serving)
- Source of
Vitamin C (22%
Recommended Daily Intake per serving)
- Fat-free
(0.1 g per serving)
|
Look
For
crisp, dark green outer leaves, golden yellow
inner leaves free of brown spots.
To Store
rinse, dry well. Wrap in towel, store in airtight
container, refrigerate for up to five days.
To Prepare
tear into bite size pieces or shred for salads or
sandwiches.
|
Mushrooms
|
Nutrition
Information
1 serving = 45
g (150 mL)
- Source of
Vitamin C (13%
Recommended Daily Intake per serving)
- Sodium-free
(2 mg
of sodium and 167 mg of potassium per serving)
|
Look
For
mushrooms free of blemish or slimy spots.
To Store
refrigerate unwashed in a paper bag for up to five
days
To Prepare
gently wipe with a damp cloth or rinse and pat dry.
Trim stem base if desired. Slice or serve whole.
|
Okra
|
Nutrition
Information
1 serving = 95g
(8 pods)
- ery high
in folacin (38%
Recommended Daily Intake per serving)
- High in Vitamin
C (33%
Recommended Daily Intake per serving)
- Source of
dietary fibre (2.5
g per serving)
- Source of
Vitamin A (6%
Recommended Daily Intake per serving)
- Source of
iron
(5% Recommended Daily Intake per serving)
- Fat-free
(0.1
g per serving)
|
Look
For
deep green pods, tender but firm, free of
blemishes.
To Store
refrigerate unwashed covered for up to 3 days.
To Prepare
trim off tip and cap. Rinse and scrub to remove
thin layer of fuzz. Don't pierce pods.
Cook whole to prevent from becoming slippery.
Pots made of iron,
tin, copper or brass cause them to be discoloured.
Okra flavour resembles eggplant.
|
Onions
|
Nutrition
Information
1 serving = 100
g (1 small)
- Source
of Vitamin C (12%
Recommended Daily Intake per serving)
- Source of
folacin
(8% Recommended Daily Intake per serving)
- Sodium free
(4 mg
of sodium and 165 mg of potassium per serving)
- Fat-free
(0.1
g per serving)
|
Look
For
firm, small necked onions with brittle outer
leaves. Avoid dark spotted or sprouted bulbs.
To Store
keep uncovered in a dry dark place for up to two months
or at room temperature for up to three weeks. Cover
cut portions and refrigerate for up to four days.
To Prepare
rinse, trim root and stem ends. Discard outer brittle
leaves, Leave whole, cut into quarters, slice or chop.
|
Parsnip
![](https://bac-lac.wayback.archive-it.org/web/20061229000206im_/http://www.cpma.ca/nutrition/images/parsnip.jpg) |
Nutrition
Information
1 serving = 67
g (125 mL)
- High in folacin
(20%
Recommended Daily Intake per serving)
- Source of
Vitamin C (19%
Recommended Daily Intake per serving)
- Source of
potassium (251
mg of potassium and 7 mg of sodium per serving)
- Source of
dietary fibre (3.3
g per serving)
- Fat-free
(0.2
g per serving)
|
Look
For
firm, well shaped, medium parsnips with
smooth surfaces.
To Store
refrigerate unwashed, covered for up to 10 days.
To Prepare
trim tops and root ends. Rinse, scrub or peel
skins. Leave whole, slice, dice, cut into sticks
or shred. Boil, steam, microwave and stir fry.
Add to stews, soups or serve raw as an appetizer.
|
Pepper, Sweet Red
|
Nutrition
Information
1 serving = 100
g (1 medium)
- Very
high in Vitamin A (57%
Recommended Daily Intake per serving)
- Very high
in Vitamin C (317%
Recommended Daily Intake per serving)
- Source of
folacin (10%
Recommended Daily Intake per serving)
- Source of
dietary fibre (2
g per serving)
- Sodium free
(2 mg
of sodium and 177 mg of potassium per serving)
- Fat-free (0.2
g per serving)
|
Look
For
crisp, well shaped, bright red peppers with
smooth skin.
To Store
cover, refrigerate unwashed for up to one week.
To Prepare
rinse. Remove stem, seeds and pith. Leave
whole or cut.
|
Peppers, Green
|
Nutrition
Information
1 serving = 100
g (1 medium)
- Very high
in Vitamin C (149%
Recommended Daily Intake per serving)
- Source of
folacin (10%
Recommended Daily Intake per serving)
- Source of
Vitamin A (6%
Recommended Daily Intake per serving)
- Sodium free
(2 mg
sodium and 177 mg of potassium per serving)
- Fat-free
(0.2
g per serving)
|
Look
For
crisp, well shaped, bright green peppers
with smooth skin.
To Store
cover, refrigerate unwashed for up to one week.
To Prepare
rinse. Remove stem, seeds and pith. Leave
whole or cut.
|
Potato
|
Nutrition
Information
1 serving = 150
g (1 medium with skin)
- Very high
in potassium (729
mg per serving)
- High in vitamin
C (45%
Recommended Daily Intake per serving)
- Source of
folacin (15%
Recommended Daily Intake per serving)
- Source of
iron (9%
Recommended Daily Intake per serving)
- Source of
dietary fibre (2.7
g per serving)
- Sodium free
(5 mg
per serving)
- Fat-free
(0.2
g per serving)
|
Look
For
clean, firm, smooth potatoes, without sprouts,
green areas or blemishes.
To Store
keep in a cool, dry, dark, ventilated place for up
to two months or keep at room temperature for up to
one week. Do not refrigerate except new potatoes for
up to one week.
To Prepare
scrub well. Remove sprouts, decayed and green areas.
Leave whole or peel cut as desired.
|
Pumpkin
|
Nutrition
Information
1 serving = 87
g (175 mL)
- Source
of Vitamin A (14%
Recommended Daily Intake per serving)
- Source
of Vitamin C (13%
Recommended Daily Intake per serving)
- Source
of folacin (6%
Recommended Daily Intake per serving)
- Source
of potassium (296
mg per serving)
- Source of
iron (5%
Recommended Daily Intake per serving)
- Sodium free
(1 mg
per serving)
- Fat-free
(0.1
g per serving)
|
Look
For
even coloured, well matured ones heavy for
size, not broken, cracked or soft.
To Store
keep at room temperature for up to one week; do not
refrigerate. Refrigerate cut portions up to
5 days.
To Prepare
cut in half, remove seeds and fibres. Bake individual
halves or cut in chunks and boil or steam. Serve
cubed, mashed or as a pumpkin pie.
|
Radishes
![](https://bac-lac.wayback.archive-it.org/web/20061229000206im_/http://www.cpma.ca/nutrition/images/Radishes.jpg)
|
Nutrition
Information
1 serving = 75
g (6 radishes)
- Source
of Vitamin C (29%
Recommended Daily Intake per serving)
- Source
of folacin (9%
Recommended Daily Intake per Serving)
|
Look
For
crisp, firm smooth skinned radishes.
If tops are attached, they should be bright green
and not wilted.
To Store
remove tops. Cover, refrigerate unwashed, for
up to one week.
To Prepare
trim stem and root ends. Leave whole, slice, shred or
chop.
|
Rutabaga
|
Nutrition
Information
1 serving = 120
g (175 mL)
- Very high
in Vitamin C (50%
Recommended Daily Intake per serving)
- High in potassium
(404
mg of potassium and 24 mg of sodium per serving)
- Source of
folacin (11%
Recommended Daily Intake per serving)
- Fat-free
(0.2
g per serving)
|
Look
For
blemish free, small to medium ones that
are firm and heavy for size.
To Store
refrigerate unwashed for up to three weeks or keep
at room temperature for up to one week.
To Prepare
rinse, slice off top and lay the flat surface on the
cutting board. Cut into small sections, then
peel.
|
|
Snow Peas
|
Nutrition
Information
1 serving = 72
g (125 mL)
- Very high
in Vitamin C (72%
Recommended Daily Intake per serving)
- Source of
folacin (14%
Recommended Daily Intake per serving)
- Source of
iron (11%
Recommended Daily Intake per serving)
- Sodium free
(3 mg
of sodium and 144 mg of potassium per serving)
- Fat-free
(0.1
g per serving)
|
Look
For
firm, crisp and flat green pods.
To Store
refrigerate unwashed covered for
up to 3 days.
To Prepare
rinse and break off ends. Leave whole or cut.
Good in stir fries or in salads. They require
little cooking.
|
Spinach
|
Nutrition
Information
1 serving = 60
g (250 mL)
- Very
high in folacin (53%
Recommended Daily Intake per serving)
- Very high
in Vitamin A (40%
Recommended Daily Intake per serving)
- Source of
Vitamin C (28%
Recommended Daily Intake per serving)
- Source of
iron (12%
Recommended Daily Intake per serving)
- Source of
potassium (335
mg of potassium and 47 mg of sodium per serving)
- Fat-free
(0.2
g per serving)
|
Look
For
fresh crisp leaves with solid green colouring.
To Store
discard yellow or damaged leaves. Remove stems
and ribs if desired. Rinse in cold water, drain,
wrap in towel. Cover, refrigerate two to four
days. If in a bag, store as
is.
To Prepare
rinse. Leave whole or tear into bite size pieces.
|
Squash, Winter
|
Nutrition
Information
1 serving = 100
g (175 mL)
- Very high
in Vitamin A (41%
Recommended Daily Intake per serving)
- High in potassium
(350
mg per serving)
- Source of
Vitamin C (21%
Recommended Daily Intake per serving)
- Source of
folacin (10%
Recommended Daily Intake per serving)
- Sodium free
(4 mg
per serving)
- Fat-free
(0.2
g per serving)
|
Look
For
a squash heavy for its size with hard rind
that's not shiny.
To Store
keep in a cool, dry, dark and ventilated place for
up to two months or at room temperature for one week.
If cut, cover refrigerate for up to five days.
To Prepare
rinse. Cut squash in half. Remove seeds
and stringy fibre. Cut into serving sizes before
cooking.
|
Sweet Potato
|
Nutrition
Information
1 serving = 130
g (1 medium)
- Very high
in Vitamin A (261%
Recommended Daily Intake per serving)
- High source
of Vitamin C
(49% Recommended Daily Intake per serving)
- Source of
potassium (265
mg of potassium and 17 mg of sodium
per serving)
- Source of
iron (5%
Recommended Daily Intake per serving)
- Source of
folacin (8%
Recommended Daily Intake per serving)
- Source of
dietary fibre (3.9
g per serving)
- Fat-free
(0.4
g per serving)
|
Look
For
firm, well shaped tubers with bright uniform
colouring, skins free of cracks.
To Store
keep uncovered at room temperature for up to 1 week.
To Prepare
scrub well. Leave whole or peel and cut as desired.
Eat raw or grate into salads. Bake, boil or
microwave until tender when pierced. The creamy
brown skinned type has cream coloured dry flesh.
The reddish purple type has orange moist flesh.
|
Tomato
|
Nutrition
Information
1 serving = 150
g (1 medium)
- High
in Vitamin C (41%
Recommended Daily Intake per serving)
- High in potassium
(361
mg per serving)
- Source of
folacin (10%
Recommended Daily Intake per serving)
- Source of
Vitamin A (9%
Recommended Daily Intake per serving)
- Sodium free
(6 mg
per serving)
|
Look
For
smooth well formed, firm ones, heavy size
and uniform in colour.
To Store
keep tomatoes unwashed and uncovered at room temperature,
out of direct sunlight, for up to one week.
Do not refrigerate unless very ripe. To ripen,
store in a paper bag at room temperature.
To Prepare
rinse. Remove stem. Leave whole or cut
as desired. Blanching will remove skins.
|
Zucchini
|
Nutrition
Information
1 serving = 100 g
(175 mL)
- Source
of Vitamin C (15%
Recommended Daily Intake per serving)
- Source
of folacin (10%
Recommended Daily Intake per serving)
- Source of potassium
(248 mg
per serving)
- Sodium free
(3 mg per
serving)
- Fat-free (0.1
g per serving)
|
Look
For
small, smooth skinned, bright coloured zucchini.
Small ones are less seedy and more tender.
To Store
cover, refrigerate unwashed for up to one week.
To Prepare
rinse, trim ends, peel if desired. Slice, cube
or cut into sticks.
|
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