A to z of Fruit and Vegetables

8/9/2019 A to z of Fruit and Vegetables

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O F F R U I T A N D V E G E T A B L E S

AZTOOF FRUIT AND VEGETABLES


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Fruit and vegies add flavour, colour, texture and variety to meals and snacks.

The Australian Guide to Healthy Eating shows the variety of foods to eat each day.

There are compelling reasons to eat more fruit and vegies. Health authorities

agree that eating more fruit and vegies may be the single most important dietary

change needed to improve health and reduce the risk of disease. A diet high in

fruit and vegies can help prevent heart disease, some cancers, overweight, obesity

and constipation. It can also reduce blood pressure and cholesterol levels and improve

control of diabetes.

As a food group, fruit and vegies are rich in important nutrients such as antioxidants

(vitamins A, E, C, and carotenoids such as beta-carotene), phytochemicals, folate,

dietary fibre and potassium. They are also low in fat and kilojoules.

For good health, adults and teenagers should eat at least two serves of fruit and fiveserves of vegies each day. Variety is important. Include some raw, some dark green,

yellow and orange, and some cruciferous vegies (broccoli, Brussels sprouts, cabbage,

cauliflower, kale, kohlrabi, swede and turnips) each day. Children should also eat a

variety of fruit and vegies, the amount depends on their appetite and age.

Introduction

1 medium piece(e.g. apple)

2 small pieces(e.g. apricots)

1 cup choppedor canned fruit

1/2cup cooked

vegetables or

cooked legumes

1 mediumpotato

1 cup saladvegetables

One serve of vegies is 75g or about

one medium potato, or half a cup of

cooked vegetables, or one cup of salad

vegetables, or half a cup cooked

legumes (dried beans, peas or lentils).

One serve of fruit is 150g or about

one medium piece (e.g. apple), ortwo small pieces (e.g. apricot), or one

cup of chopped or canned fruit or 1

tablespoons dried fruit.

Vegies

Fruit

Bread,cereals,

rice, pasta,noodles

Fruit

Lean meat, fish,poultry, eggs, nuts,

legumes

Milk,yogurt,cheese

Vegetables,legumes

Drink plenty of water

Choose these sometimes o

r in small am

ounts

Enjoy a varietyof foods every day

The Australian Guide to Healthy Eating

= =

= =

- Z of Fruit and Vegies from Healthy Food FastState of Western Australia 2008, reproduced with permission.

What is a serve?


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VEGETABLES SPRING

S

UMMER

A

UTUMN

W

INTER

Asparagus

Bean - Broad

Bean - RunnerBean - Stringless

BeetrootBroccoli

Brussels Sprouts

CabbageCapsicum

Carrot

CauliflowerCelery

ChilliChinese Veg

CucumberEggplant

English Spinach

GarlicGlobe Artichoke

Herbs

LeekLettuce

Mushroom

Onion

Parsnip

Pea / Snow Pea

Potato

Pumpkin

Radish

Rhubarb

SilverbeetSpring Onion

Squash

Swede

Sweet Corn

Sweet Potato

Tomato

Turnip

Zucchini

www.gofor2and5.com.au

Seasonal Fruit and VegetablesGrown in Western Australia

FRUIT SPRING

S

UMMER

A

UTUMN

W

INTER

Apple

ApricotAvocado

BananaBlackberry

BlueberryBoysenberry

Cherry

FigGrape

Grapefruit - PinkGrapefruit - White

Honeydew Melon

KiwifruitLemon

LimeMandarin

Mango

Nashi

Nectarine

OrangePassionfruit

Paw Paw

Peach

Pear

Persimmon

Plum

Raspberry

Rockmelon

Strawberry

TamarilloTangelo

Watermelon

This chart lists the peak season for various fruits

and vegetables. Fruits and vegetables purchased

during the local growing season are usually the

cheapest and best eating quality. However many

types of produce are now available year around.


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A-Z of Fruit

Apricot

All fruit and vegetables should be washed before use.

Apple

SelectionChoose firm fruit, avoidbruises and blemishes.

StorageTo retain crispnessand freshness, storein refrigerator in avented container.

UsesEat fresh, salads or platters.Baked whole, pies, tarts,crumbles, sauces, cakes

and muffins.

PreparationTo prevent discolourationbrush cut surfaces with anytype of citrus juice.

CookingTart or medium acid varietiesare best for cooking.The sweeter varieties aremore suited to eating freshor in fruit salads and platters.

Serving suggestion Add chopped apple

to salads, particularlypotato salad, coleslawand red cabbage.

Fill steamed, hollowed,golden nugget pumpkinswith a mixture of cookedchopped onion, finelychopped apple,

baby spinach leaves,feta cheese and pinenuts,bound together withbeaten egg. Top withgrated reduced-fat cheeseand cook 15 minutesat190C until goldenbrown.

Apricot

SelectionChoose plump, firm (but nothard) fruit. Select based ontexture, flavour and aromarather than appearance.

StorageRipen at room temperature.If fruit has been stored in arefrigerator, allow severaldays at room temperaturebefore eating for flavourto develop.

UsesEat fresh. Fruit salads,sorbets, compote, stewed,pureed, in Middle Easterncuisine.

CookingApricots are usually halvedbefore cooking and thestone removed. May bepoached, stewed and

pureed, or made into jamsand chutneys.

Serving suggestion Poach and serve on tarts

and flans glazed withwarmed apricot jam.

Stew and puree, then foldthrough a little honeyand sieved reduced-fat

Ricotta cheese to make afruit topping.

Banana

Varieties include:

Lady Finger: small plump

banana with a sweet

distinctive flavour.

Cavendish: the mostcommon type of banana.

Gold Finger: looks like a

Cavendish and tastes like a

Lady Finger.

Plantain and Red Dacca:

large cooking bananas.

Apple Banana

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RaspberryBlueberries

SelectionChoose firm unblemishedfruit and only purchase forimmediate requirements,particularly in summer.

StorageIdeal temperature is13 18C. Do not storeunder refrigeration as theskin will blacken.

UsesEat fresh, fruit salads, or asan accompaniment to meatand curry dishes. Overripe

bananas can be peeled,tightly wrapped and frozenthen mashed and used incakes, muffins, pikelets andmilk shakes.

PreparationOnce peeled, brush the fruitwith citrus juice to preventdiscolouration.

CookingCook bananas in skins on ahot barbecue, turning untilthe skins are black andbanana flesh is soft.

Serving suggestion Banana chunks rolled in

lemon juice and coarselygrated coconut makea cooling accompanimentto a hot curry.

Bananas rolled indesiccated coconut andfrozen on a stick are asweet treat for children ofall ages.

Berries

Blueberries

Small, smooth silver frostedblue-black berry with asweet juice.

Selection

Sold in punnets, chooseplump, firm good colouredberries. Check baseof punnet for mould orspoilage.

StorageStore covered in refrigerator.Use as soon as possible asrapid deterioration can occur.

UsesFresh on fruit and cheeseplatters, fruit salads.In muffins, pies, mixedwith other berries inSummer Pudding.

PreparationWash and dry well onabsorbent paper if necessary.

Serving suggestion Add to poached apple or

pear slices, top withcrumble topping and bake.

Wrap in a pancake and

serve with low-fat vanillayoghurt.

Raspberry

Intensely flavouredfragile berries.

SelectionChoose bright red, firmberries. Check base of

punnet for spoilage ormould.

StorageStore covered in refrigerator.Use as soon as possible asrapid deterioration can occur.

UsesEat fresh alone or with otherberries or fruits.

PreparationDry brush lightly if usingfresh. Wash only if cooking,draining well.

CookingTo make Summer Pudding,warm with other berries tillthe mixture becomes juicyand pour into a basin linedwith bread or brioche slices.Cover with more slices andweight the top.

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Refrigerate overnight andturn on to a serving

plate carefully.

Serving suggestionServe raspberries piled on tomuesli or French toast for aspecial breakfast treat.

Strawberry

Red aromatic berries withseeds on the outside skin.A variety of size, colour andshapes are available.

SelectionChoose clean bright redfruit. A fresh, bright, greencalyx should be attached.Check the base of punnetfor mould or moisture fromoverripe fruit.

StorageStore covered in refrigerator.Use as soon as possible due

to rapid deterioration.

UsesEat fresh, fruit salads,platters, and as decorationfor many desserts and cakes.

PreparationWash and dry well onabsorbent paper if necessary.Remove the green calyx witha sharp knife.

Serving suggestionHalve strawberries and putonto a baking tray.

Sprinkle with balsamicvinegar and grill.

Cherries

Large, sweet, juicy berrywith inedible pip andstems attached.

SelectionChoose plump firm cherrieswith fresh green stems.Avoid over ripe andsplit fruit.

Storage

Wash just prior to using.Store in airtight containerin refrigerator for a shorttime only.

UsesEat fresh, salads, fruit andcheese platters, desserts.

Serving suggestionCombine poached cherries

with reduced-fat Ricottacheese and a little gratednutmeg. Use mixtureto fill a crepe or sandwichhot cakes. Drizzle withreduced cherry liquid beforeserving.

Custard Apple or

Cherimoyas

Resembles a pine cone andhas grey-green, scaly skin.The soft white pulp inside

has large black (inedible)seeds and tastes like acreamy blend of tropicalflavours.

SelectionRipe custard apples yieldslightly when gentlysqueezed, avoid darkblemishes. Select fruit thatis heavy for its size.

StorageHard custard apples shouldbe stored at roomtemperature until they

soften, then refrigerate.The fruit bruises easily.

PreparationRemove skin and seedsand discard.

UsesEat on its own or incombination with otherfruits, puree as a drink, incake recipes and ice-cream.

Serving suggestionExotic fruit sorbet: Freezefor 30 minutes and eat likea sorbet.Exotic fruit salad: Combineequal parts custard apple,strawberries, bananas, andpineapple.

CherriesStrawberry Custard Apple

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Dragon Fruit

Dragon Fruit or Pitaya

The fruit of a cactus withintense skin colour, the pulpvaries from white to variousshades of red. Containsmany small edible seeds.

SelectionThe yellow variety isgenerally preferred becauseof its sweeter flavour. Selectplump fruit that is firm, wellcoloured and shows no signof bruising or skin damage.

StorageRefrigerate. Best used assoon as possible.

UsesEat fresh, salads andplatters, juice.

PreparationServe chilled and cut in half.Scoop out the flesh and

seeds much like a kiwi fruit.

Durian

A large, oblong-shapedtropical fruit withgreen/yellow skin thatis also covered in sharppointed spines. Flesh isdivided into about 5

sections, each containing1-6 seeds surrounded bycreamy yellow pulp.The flavour is quite unique.

The durian is noted for itsstrong odour.

SelectionA yellowing in the skin andthe fruit giving off acharacteristic odour isa sign that the fruit hasreached its maturity.

StorageRipen at room temperaturethen store in refrigerator.Keep sealed and away fromother foods likely to pickup the strong odour of the

ripe fruit.

UsesBest eaten fresh and chilled.

Feijoa

An oval shaped, green-skinned tropical fruit, theyhave creamy white flesh

surrounding centre seeds.Strong tasting flesh withhints of quince, pineappleand mint.

SelectionRipe feijoas yield slightlywhen gently squeezedand are fragrant.Avoid blemished, soft fruit.

StorageAllow to ripen at roomtemperature thenrefrigerate.

PreparationTo eat feijoas, just cut themin half and scoop out thepulp with a spoon.

UsesEat fresh, jams and syrups.

Fig

Bulbous shape with pulpy

sweet soft flesh, speckledwith edible seeds.

SelectionFigs should be plump andblemish free. Avoid shrivelledor overly sticky skins on fruit.

StorageHighly perishable. Store insingle layer in refrigerator for

a short time only.

UsesServe whole, sliced orquartered, fruit and cheeseplatters, salads, desserts.

CookingFigs may be poached, grilled,baked or made into jams

and chutneys. Can be usedto top flans and tarts.

Durian

Feijoa

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Fig


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Serving suggestion Add sliced figs to baby

spinach leaves or rocketand feta cheese for agreat salad.

Serve fresh quarters ofpurple figs with tastycheeses and walnuts atthe end of a meal.

Grape

Actually a berry. Small roundfruits found in bunches.Some have seeds and

others seedless.

SelectionAs grapes do not ripen onceremoved from the vine, onlychoose ripe, firm grapes inbunches without witheredor broken fruit, or stickiness.

StorageIn a box or container inrefrigerator for a short timeonly. If damp, mould willdevelop quickly.

UsesEat fresh, garnish cheeseand fruit platters, fruitsalads, topping fruit flansand tarts.

CookingWash just prior to using.To remove seeds for recipescut in half and flick seedout with a knife, or use

seedless varieties.Serving suggestionIn hot weather freezesmall bunches forrefreshing snacks.

Grapefruit

Large citrus fruit with

thick skin.SelectionChoose heavy fruit, lighterfruit can have thick skin andminimal flesh and juice.Small blemishes on skin donot reduce quality of fruit.

StorageIn refrigerator.

UsesTraditional breakfast fruit,add grapefruit segments torich meat glazes, add tofruit salads, or makeinto marmalade.

Serving suggestionAvocado, pink grapefruitand paw-paw tossed with

warmed honey andlime juice.

Guava

A small, round to oblongshaped, green-skinnedtropical fruit, guavas becomeyellow/green when ripe.They have white to salmonpink, juicy, seedy flesh andan aromatic fragrancearoma.

Varieties include:Cattley and the Common.

SelectionChoose firm, undamaged

fruit with a greenish-yellowskin colouring.Ripe fruit should yield togentle pressure.

StorageKeep at room temperatureuntil ripe and then place inrefrigerator crisper.

Uses

Eaten fresh or as juice,in salads, jams, jelliesand conserves.

Kiwifruit

Egg shaped with thin,fuzzy skin with tiny edibleblack seeds.

Guava

Grapefruit

Grape

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Kiwifruit


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SelectionChoose only firm fruit,which yields to gentlepressure. Ripens at roomtemperature. To accelerate

the ripening, place in brownpaper bag with an appleor banana.

StorageMay be refrigerated for ashort time.

UsesSalads, puree, garnish,decoration for desserts.

PreparationCut in half and scoopout flesh with a spoonor remove skin and slice.Ripe kiwi fruit may be sievedto make a delightfullycoloured puree fordecoration of desserts.

Serving suggestion Cut kiwi fruit in wedges,layer with cubes ofrockmelon and naturalmuesli. Serve with low-fatyoghurt.

Wedges of kiwi fruit are agood crisp contrast whenserved with spicy chicken.

Lemon

Yellow, oval shaped withpointed tip and shiny skin.Distinct citrus fragrance.

SelectionChoose heavy fruit that isglossy, yellow and firm.Ripe lemons should havea pleasant citrus fragrance.

StorageAt room temperature or inrefrigerator.

Uses

Drinks, marinades, saladdressings, garnishes,flavouring in cooked dishes,desserts, and made intomarmalade. Lemon willstop other fruit andvegetables from turningbrown when cut.

Preparation

Cut into slices or wedgesto garnish drinks and fishdishes. Remove pips. Therind or zest, (skin), may begrated or thinly peeled andused to add flavour to avariety of dishes. The juicemay be squeezed and usedfresh or frozen. The whitepith is bitter and should bediscarded.

Lime

Green, small oval shapedwith pointed tip, shiny skinwith pale green pulp. Veryaromatic citrus fragrance.

SelectionSelect heavy firm fruit,evenly coloured and glossy.

StorageRoom temperature or inrefrigerator. Keep out ofthe sunlight, as deteriorationwill occur.

UsesJuice, salad dressing,marinades, as a garnishfor fish and shellfish,in Asian and CentralAmerican cooking.

PreparationCut in slices or wedges togarnish dishes. The zest may

be grated and used to addflavours to dishes. Juice maybe squeezed and frozen orused fresh.

Lemon Lime

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Mandarin

CookingUse both rind and juicein cooking. Can replacelemon in many dishes for adistinctively different flavour.

Serving suggestionSqueeze lime wedgesover paw-paw withseeds removed.

Longan or Dragon-Eyes

Longans are small and roundwith a smooth, beige-brown

leathery skin. The flesh iswhite to off-white or pinkishcolour surrounding acentral seed.

SelectionLook for bright, firm,well coloured fruit.There should be no signof skin discolouration,cracking or shrivelling.

StorageWrap in plastic and store inrefrigerator. Best to use assoon as possible.

PreparationRemove skin and deseedbefore use.

UsesFruit salad and platters,add to Asian dishes.Puree and use in fruit juicesand desserts.

Lychee

Small oval fruit aboutthe size of a small plum,with red, leathery skin,sweet translucent juicy whiteflesh and inedible largeglossy seed.

SelectionChoose only ripe fruit, greenwill not ripen. Must be firmwith no signs of decay atstem end.

StorageStore covered in refrigerator.Lychees deteriorate rapidly.

Uses

Eat fresh, fruit platters, fruitand savoury salads and inAsian dishes.

PreparationThe skin can be easilyremoved with a knife rungently round the centre, andthe two halves will part.Remove the seed.

Serving suggestionQuickly stir-fry scored squidsprinkled with lime zest, addchilli jam, lime juice and oliveoil. Stir to coat.

Serve immediately over thetop of rocket leaves andlychee halves.

Mandarin

Smaller and flatter than anorange. Tender, soft, sweetflesh with loose orange skinand small pips. Easy to peel

and segment.

SelectionChoose fruit with glossyskin and fine texture.Choose those that feel heavyfor their size. Avoid softspots. A loose feel and puffyappearance is normal due tothe easy-to-peel skin.

StorageRoom temperature orin refrigerator.

UsesEat fresh, salads both sweetand savoury, adds flavourand colour to desserts.

Longan, Dragon-Eyes Lychee

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Serving suggestion Line a salad plate with

witlof leaves. Pile mandarinand grapefruit segmentson top, sprinkle with

fresh thyme leaves andlightly coat with a dressingmade with olive oil,limejuice, and slivers ofpreserved ginger.

Toss mandarin segmentswith grated carrot,finely chopped red onionand coriander leaves,dressed with orange juiceand avocado (or olive) oil.

Mango

Oblong pear shaped fruitwith large flat inediblestone, peach coloured juicyflesh. Very aromatic whenripe. Green when unripe,

turns yellow to orange/redas it ripens.

SelectionSelect mangoes that yield topressure. Avoid signs ofbruising or whitening.

StorageRipen at room temperature.Mature-green mangoes

usually ripen within 7-10days between 18-22C.

Keep ripe mangos wellwrapped in refrigerator(about 3 days).

UsesEat fresh, salads, plattersand desserts, purees andsorbets, accompaniment tospicy chicken and fish.

PreparationFor decorative presentationslice the fleshy sides fromthe mango keeping close tothe stone. Score the fleshinto even lines, taking care

not to cut through the skin.Cut in opposite direction sothat the lines form diamondcuts. Press up from the skinside to spread the cuts.Repeat on other cheek.

Serving suggestionFor a Mango salsa, chopmango, add finely chopped

red onion, a little garlic,chopped coriander, limejuice and fresh chilli. Servewith grilled fish or chicken.

Mangosteen

Round in shape, with squatends. Thick reddish/purplesometimes almost black skinand a white juicy flesh.Has a fine, sweet, slightlytart flavour.

SelectionSkin should be firm withslightly yielding flesh.Avoid any skin imperfectionsor discolouration.

StorageRipen at room temperature.May be kept a short timewrapped in paper inthe refrigerator.

PreparationScoop out flesh segments.Do not eat the seeds.

UsesEat fresh, in salads or asjuice, puree as toppingfor icecream.

Melon

Melons come inmany varieties andin different sizes.

SelectionAll melons should be heavyand firm for their size.Avoid damaged or softmelons.Watermelon shouldsound hollow when tapped.Rock melon (Canteloupe)has a porous skin allowingthe exotic smell to come

through when ripe.Ripe rock melon(Canteloupe) andhoneydews will yield

Mangosteen

Rock Melon

Honey Dew

Watermelon

Mango

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to gentle pressure at theflower end.

StorageRefrigerate and when cut,cover with plastic film.

UsesFresh slices, fruit salad,juicing, savourycombinations with lean ham,prawns, smoked chicken,roast duck or prosciutto.

PreparationAll melons should be served

chilled. Remove skin andseeds with a sharp knife.

Serving suggestion Watermelon cubes with

thinly sliced onion ringsand cubes of feta for arefreshing salad.

Slices of barbecued or roastduck, honeydew meloncubes, pistachios androcket leaves tossed in anAsian style chilli dressing.

Nashi

Similar in shape to an applewith a taste more like a pear.Firm, crisp, juicy fruit with ayellowish-green russetted

skin and white flesh.

SelectionChoose firm, unblemishedfruit. Depending on variety,the colour may be eithergreen-yellow or partially

to fully cinnamon/brownrussetted. Avoid fruit thatis soft or rubbery.

StorageBest stored inrefrigerator crisper.

Uses

Eat fresh, fruit salads

and platters.

Nectarine

Smooth, golden yellow tored skin, with inedible seed.Highly fragrant when ripeand will yield slightlyto pressure.

Selection

Choose fruit withoutblemishes and bruising.Green fruit will notripen properly as it has beenpicked when immature.

StorageRipen at room temperature,may be kept in refrigeratorfor short time.

UsesEat fresh, fruit salad andplatters, savoury saladsor compote.

Serving suggestionCombine sliced nectarine,wedges of honeydew melonand mango with rocket.Dress with a red

wine vinaigrette.

Orange

Juicy, round fruit, shinyorange pitted skin.Distinctive citrusfragrance and flavour.

Selection

Choose firm, heavy, glossyfruit. Avoid soft spots.

StorageStore at room temperatureor covered underrefrigeration.

UsesPeel and eat fresh, salads,juice, sauces, desserts.

PreparationTo segment an orange, cutthe pith from the orangeand run the knife betweenthe membranes of eachsegment. Do this over abowl to catch the juice.The outer peel, or zest has avery concentrated orange

flavour. If using, removefrom the pith carefully witha zester or grater.

Nashi Nectarine Orange

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Passionfruit Pawpaw Peach

Serving suggestion Combine peeled sliced

oranges with greenskinned apple slices andlots of chopped mint and

chives. Make a dressing ofequal quantities of orangeand lemon juice and a littlehoney and groundblackpepper in a littlesesame oil to taste.Toss gently.

Add fresh orange juiceto chicken stock whilecooking, giving a delicioustangy flavour.

Passionfruit

Egg-shaped fruit from avine, hard shiny skin, withsweet tart yellow/orangepulp and small edible seeds.

Selection

Choose heavy fruit, avoidexcessive wrinkling orblemished skins.

StorageStore in airtight bags inrefrigerator or scoop out thepulp and freeze. Passionfruitat room temperaturedehydrate quickly.

UsesEat fresh, fruit salad, juice,topping or sauce ondesserts.

PreparationCut in halves and scoop outflesh and seeds with a smallspoon. If juice is required,push gently through a sieve;add a little fresh orange juiceto extend the volume.Freeze in small containersfor convenience.

Serving suggestion

Fill a glass with low-fatnatural yoghurt.Top with sliced bananaand strawberries.Drizzle passionfruit pulpon top.

Papaw, Pawpaw or Papaya

Oval, thin smooth green/yellow skin, inedible blackseeds. Flesh can be goldenyellow or orange red.

SelectionChoose sweet smelling fruitwithout signs of deteriorationsuch as bruises and blackspots. At times frecklesappear on the skin and thesedo not affect the flesh.

StorageA very delicate fruit, handlecarefully to minimise bruising.May be stored in refrigerator

for a short time.

UsesEat fresh, fruit salads andplatters, savoury salads,chutney and relishes.

Serving suggestion Pawpaw wedges with

lemon or lime juicesqueezed over them makesa refreshing treat.

A simple rice puddingserved warm with slices ofpawpaw and topped withpassionfruit pulp.

A thick slice can be servedas a ring, remove the seedsand fill with chicken salador a combination of fruits.

Chopped pawpaw is great

with tropical chicken, vealand seafood dishes andespecially Thai flavours.

Peach

Fuzzy yellow to pink skinwith golden yellow or whiteflesh, inedible seed anddistinctive fragrance.

They can be freestone(easily separated from flesh)or clingstone (with fleshattached).

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SelectionChoose mature fruit with anabsence of greenness. Avoidbruised or over ripe fruit andshrivelled skin at stem end.

Under-ripe peaches willsoften at room temperature,but wont get any sweeter.

StorageRipe, firm peaches willsoften at room temperature.Refrigerate ripe fruit for ashort time only.

Uses

Eat fresh, poach, grill, stew,pies, tarts, fruit salads andplatters, chutney, relish, salsaand jam. Adds flavour andcolour to desserts or as anaccompaniment to chicken,pork and fish.

Serving suggestionFor a salsa to serve with

grilled fish, combine dicedpeaches with a little crushedgarlic and ginger, finelychopped red onion, a smallchopped and seeded chilli,coriander, and mint. Add adash of balsamic vinegar (orred wine vinegar) and oliveoil. Pour over fish and salad.

PearBulbous shape with stalk.Shiny, freckly skin withwhite juicy flesh. Comes inmany colours.

SelectionChoose fairly firm fruit thatis unblemished. Handlegently as pears can bruiseeasily even when not fullyripe. Pears that have spent ashort time in cool storagewill ripen quickly.

Storage

Firm unripe fruit can be keptat room temperature whereit will change from hardgreen with little flavour, toripe yellow, which will be fullof juice and flavour. Whenfull ripeness is achieved rapiddeterioration takes place sokeep in refrigerator for a very

short time only.UsesEat fresh, salads, sliced onplatters, poached, pies, tarts,crumbles, cakes and muffins,accompaniment to roastlamb or pork.

PreparationIf peeling and slicing fruit

that is not to be eatenstraight away, brush cutsurfaces with citrus juiceto prevent discolouration.

Serving suggestion Add chopped pear to baby

spinach, toss with meloncubes, mint, spring onionsand a dash of vinaigrette to

make a refreshing salad. Poach peeled whole pears

in dark grape juice.Cool and serve with low-fat natural yoghurt.

Persimmon

Round to heart shaped fruitthat is bright orange when

ripe, thin skinned and withan orange flesh. Theyfeature a green, dry calyxat the stem end. Spicy andsweet flavour that isreminiscent of mango orpapaw.

StorageRipen astringent varieties at

room temperature and storein refrigerator.Non-astringent varietieskeep quite well at roomtemperature but may bechilled for eating.

SelectionSelect plump fruit that isfirm, well coloured and

shows no sign of bruising orskin damage. It is essentialto distinguish betweenastringent and

PersimmonPear

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non-astringent varieties.Only non-astringentvarieties can be eaten raw.

UsesDepends on the variety, eatfresh like an apple or used inice creams, cakes, jams andfruit salad.

Pineapple

Cylindrical in shape with atough diamond pattern skinand spine, cactus like leaves

and a sweet, yellow, tangyfibre like flesh that is quitejuicy with a characteristicfragrance.

SelectionSelect fruit that is plump,heavy for its size, with greenfresh looking leaves and adistinctive sweet-tropicalaroma. Pineapples do notdevelop their goldenappearance over winter, so agreen tinged pineapple canstill be ripe and ready to eat.

StorageBest stored in refrigerator.Seal in plastic or keep inair-tight container ifalready cut.

UsesSalads, platters, juice, grilled,barbecues, savoury mealsand sweet and sour dishes.

PreparationCut a flat surface at the topand base of the pineapple.Stand upright on the baseand from the top cut off thethick skin to the base takingthe eyes with the skin.Pineapple may be slicedthinly into rings or cutlengthwise into quarters,

remove the hard fibrousspine, then cut into wedges.

Plum

Small round, shiny skin withinedible stone, varying skinand flesh colours. Juicy fleshflavours range from tartto sweet.

Varieties include:Satsuma, Mariposa, SantaRosa, Narrabeen andOctober Purple.

SelectionSelect plump full-colouredfruit, firm but yieldingto gentle pressure. Avoidhard, cracked or poorcoloured fruit.

StorageRipen at room temperature.Store in refrigerator for ashort time only.

UsesEat fresh, fruit salads andplatters, poached, stewed,pies, tarts and cakes, jamand sauces.

Serving suggestion

For breakfast, serve drained

poached plums over toasted

raisin bread topped with

low-fat natural yoghurt,sprinkled with a spoonful

of muesli.

Pomegranate

Hard leathery red skinsurrounding many kernels,each with a tiny edible seedcovered with a red pulp.

SelectionChoose those heavyfor size with brightunblemished skins.

StorageIn a cool, dark placeor refrigerator.

Plum

Pineapple

Pomegranate

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PreparationCut fruit in half. Scoop thekernels from the toughwhite membrane. Take carewith preparation as the juice

can stain clothes.UsesEat fresh (kernels and seeds).As garnish.

Serving suggestionAdd to fish or poultry dishes.

Pomelo, Chinese

Grapefruitor Tropical Citrus

A smooth yellow/green skinwith thick peel and mild,sweet pulp that iswhite/yellow to a dark pinkcolour. Spicy-sweet, tangyor tart flavour. Sweeterand milder than grapefruit.

SelectionChoose bright, smoothevenly coloured skin withno obvious blemishes orsoft spots.


Uses

Eat fresh, in salads, juiceor marmalade.

PreparationUse a sharp knife to removethe thick peel.

Rambutan

Rambutan are round to ovalshaped about the size of asmall plum. Reddish brownskin covered with soft spikeswith translucent sweetjuicy white flesh andinedible seed.

Selection

Choose firm, ripe fruit withbright red skin and no signsof decay at stem end.

StorageStore in plastic bag orairtight container inrefrigerator.

UsesEat fresh, fruit platters, fruit

and savoury salads, in Asiancooking, pork, chicken andlamb dishes.

PreparationThe skin can be easilyremoved by running a knifegently round the centre tomake the two halves part.

Rhubarb

Celery-like stalk, rangingfrom pink to red. Broadgreen leaves should not beeaten as they are toxic,containing high levels ofoxalic acid.

SelectionChoose crisp, firm, long,brightly coloured stalks.

StorageKeep in refrigerator, sealedin either a plastic bag or

airtight container.PreparationWash and cut stems.Discard leaves.

CookingStew by placing in saucepanwith a little water and sugar.Simmer gently until rhubarbhas softened.

UsesPies, sauces, puddings,muffins, jams and tarts.

Serving suggestionRhubarb can be very tart somix with apples or pears,top with a crumble toppingand bake in the oven.

RhubarbRambutanPomelo

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Star Fruit

Star Fruit or Carambola

Star fruit have a distinctivestar shape, yellow/green skinand clean, crisp texture.Some varieties are sweetand some are slightly tart.

SelectionChoose firm, shiny fruit thatare mostly yellow. Avoid fruitwith brown spots or streaks.

StorageIn the refrigerator, tightlywrapped in a plastic bag for

up to a week.PreparationEasy to use, dont need tobe peeled or seeded. Sliceacross to give star shape.

UsesSliced in fruit salad orplatters. Their distinctiveshape makes a beautiful

garnish.

Tangelo

Tangerine crossed with othercitrus. Mineola is a mandarin/grapefruit cross.

SelectionChoose fruit that is evenlycoloured and that is heavyfor its size. Avoid soft spotsor blemishes.


Uses

Eat fresh, juice, salads bothsweet and savoury,marinades and saladdressings, Asian recipes,duck, lamb, chicken andpork dishes.

Tamarillo or Tree Tomato

Egg shaped, about the sizeof a plum, smooth, glossy,either purple, red, orange oryellow skin. Inside flesh isblack to orange surroundingedible small black seeds.

SelectionChoose only firm,unblemished, fragrant fruit,heavy for its size, whichyields to gentle pressure.

Storage

Wrap in plasticand refrigerate.

UsesFruit platters, salads,chutneys, relishesand curries.

TangeloTamarillo

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Asian Vegetables

Chinese broccoli or Gai Lan

Storage

In an airtight container inrefrigerator crisper.

SelectionChoose clean, crisp leavesand compact flowers.

UsesBraises and stir-fries.

Cooking

Boil or steam for23 minutes. Microwave in a covered

dish with 1 tablespoonwater on HIGH (100%) for3 minutes,stirring after2 minutes to ensureeven cooking.

Chinese cabbage

or Wong bokSlightly softer and sweeterthan ordinary cabbage.

StorageIn an airtight bag inrefrigerator crisper.

UsesStir-fries, salads and

coleslaws.

Cooking Boil or steam for

23 minutes. Microwave in a covered

dish with 1 tablespoon

water on HIGH (100%)for 3 minutes,stirring after2 minutes to ensure evencooking.

Serving suggestionCook shredded Chinesecabbage with crushed garlic,fresh ginger and choppedlean bacon for 23 minutes,

stirring until tender.

Bok choy, Pak choy,

Chinese chard

A good substitute forcabbage or spinach.


SelectionChoose glossy leaves andwhite healthy stems.

UsesBraises and stir-fries.

Cooking Boil or steam for 23

minutes until wilted but

still crisp.

Microwave in a covereddish with 1 tablespoonwater on HIGH (100%)for 23 minutes untiljust cooked.

Serving suggestionStir-fry sliced mushrooms,garlic and ginger quickly in asmall amount of sesame oil.Add bok choy (cut in halveshorizontally), and stir untilwilted. Sprinkle with toastedsesame seeds.

Asparagus

SelectionTender straight stems withcompact tips.

StorageIn an airtight bag inrefrigerator crisper. Use assoon as possible after

purchase.UsesEntrees, vegetable sidedishes, flans, frittatas, saladsand stir-fries.

Cooking To use, snap off the woody

ends. If stems are thick,peel the lower part with a

vegetable peeler.

AsparagusBok ChoyChinese Broccoli Chinese Cabbage

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A-Z of Vegetables


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Beans BeetrootButter Beans Broad Beans

Boil or steam for34 minutes.

Microwave in a covereddish in 1 tablespoon wateron HIGH (100%) for 2

minutes until just tender. Barbecue by brushing with

a little oil and cooking for12 minutes, turningfrequently until slightlyblackened butstill crisp.

Serving suggestionServe topped with a little

salsa or baba ghanoush.

Avocado

SelectionChoose unblemishedavocados showing slightgive at the stem end.

Storage

To ripen, leave at roomtemperature. When ripestore in refrigerator for upto 2 days. When cut open,leave seed in and brushsurface with water or lemonjuice and cover closely withcling film.

Uses

Salads, cold dishes, spreadsand dips. Tends to go bitterwhen heated or cooked.

Serving suggestionSlice avocado ontotoasted multi-grain or ryebread. Top with lemon juiceand pepper.

Bean

SelectionChoose firm,unblemished beans.


UsesStir-fries, salads andvegetable side dishes.


45 minutes. Microwave in a covered

dish with 1 tablespoonwater on HIGH (100%) for

45 minutes depending onquantity, stirring after2 minutes to ensure evencooking.

Serving suggestionCook beans. Gently heat asmall amount of olive oil ina pan. Stir in some finelychopped fresh mint leaves

then toss with the beans for12 minutes. Serve as avegetable side dish.

Beetroot

Easy to handle with the aidof disposable gloves toprevent staining hands.

SelectionChoose firm, plump beets.

StorageIn an airtight bag inrefrigerator crisper.Remove excess soil andleave tops intact.

UsesSalads, roasts and vegetable

side dishes.

Cooking(based on 3 mediumunpeeled beetroot) Boil or steam for 4550

minutes. Leave the peelon while cooking. Aftercooling the peel comesoff easily.

Microwave in a covereddish with 2 tablespoonswater on HIGH (100%) for3035 minutes or untiltender, stirring after15 minutes to ensureeven cooking.Peel warm.

Fuerte SharwillHass

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Roast with other rootvegetables, but keepseparate, in moderately hotoven for 4560 minutes.Peel but keep stem intact

to avoid stainingServing suggestionAdd chopped red onion andcoriander leaves, a little oil,lemon juice and blackpepper to grated peeled rawbeetroot. Serve with aspoonful of low-fatnatural yoghurt.

Broccoli

SelectionChoose tight compact headswith blue/green colour.


Use as soon as possibleafter purchase.

UsesStir-fries, salads, vegetableside dishes, frittatas and allshort-time cooking dishes.


minutes, depending on

size of floret.

Microwave in a covereddish with 2 tablespoonswater on HIGH (100%) for45 minutes until tender,stirring after 2 minutes to

ensure even cooking.Serving suggestionStir-fry sliced broccoli floretsin a small amount of oil withsliced almonds or cashewnuts. When broccoli istender add soy, oyster orchilli sauce to flavour.

Brussels Sprouts

New varieties of Brusselssprouts are not bitter.The unpleasant smellsometimes associated withBrussels sprouts is due toover-cooking.

SelectionChoose small, compactand firm heads with brightgreen colour.

StorageIn an airtight bag inrefrigerator crisper.Use as soon as possibleafter purchase.

UsesVegetable side dishes,soups, stir-fries, salads andgarnishes.


minutes. Microwave in a single layer

in a covered dish with 2tablespoons water on HIGH(100%) for 68 minutesuntil just tender, stirringafter 4 minutes to ensureeven cooking. If sprouts

are cut in half lengthwaysthey will be tender inapproximately 4 minutes.

Serving suggestionToss cooked Brussels sproutsin a pan after frying a leanrasher of chopped baconand a few breadcrumbs andchopped almonds.

Cabbage

SelectionSelect heavy heads ofcabbage with shiny leaves.


Cathedral Broccoli Common Brussels Sprouts

Savoy Red Cabbage

Common

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UsesSalads, vegetable side dishesand stir-fries.

Cooking Boil or steam finely sliced

cabbage in a minimum ofwater, uncovered, for 48minutes or until just tender,stirring well.

Microwave in a covereddish with 23 tablespoonswater on HIGH (100%)for 58 minutes or untiltender.

Serving suggestionFinely slice cabbage andcombine with gratedcarrot, chopped onion andcapsicum. Toss with coleslawdressing and serve with grillsand barbecued foods.

Capsicum

Red and green varietiescome from the same plant,with red capsicums allowedextra time on the plant todevelop colour.

SelectionChoose capsicum withfirm glossy skins, no spotsor shrivel.


UsesStir-fries, casseroles andsalads, and stuffed withmeat and rice mixtures.

Serving suggestionCut into four, remove seeds.Grill or roast until skinblackens. Seal in plastic bagfor several minutes to loosenthe skin. Peel away the skin.Serve on grilled Turkish

bread topped with otherroast vegetables and meat.

Carrots

SelectionChoose firm, orange carrotswith no signs of softness

StorageUnwashed in an airtight bagin refrigerator crisper.

UsesSalads, soups, casseroles,stir-fries, cakes, muffins andraw with dips.


minutes until tender. Microwave sliced in acovered dish with 2tablespoons water on HIGH

(100%) for 46 minutes,stirring after 4 minutes toensure even cooking.

Roast large chunks withpotatoes, pumpkin, sweet

potato and parsnips inmoderately hot oven for4560 minutes.

Serving suggestionCook baby carrots or slicedlarger carrots until justtender then toss in a servingdish with a little crushedgarlic, honey, orange juice

and chopped mint.

Cauliflower

SelectionChoose a clean white headwith firm tight clusters heavyfor their size. The leavesshould be fresh and green.


UsesVegetable side dishes, soups,stir-fries and raw with dipsor salads.

Yellow Capsicum

Orange Capsicum

Green Capsicum Red Capsicum

Purple CapsicumCauliflowerCarrots

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Cooking Boil or steam florets with

a chunk of lemon for 45minutes until tender.The lemon helps alleviate

the smell and keeps thecauliflower white.

Microwave florets in acovered dish with 2tablespoons water on HIGH(100%) for 56 minutes,stirring after 3 minutes toensure evencooking.

Serving suggestion

Serve cooked cauliflowerwith cheesy sauce or toppedwith a little low-fat naturalyoghurt and sprinkled withground cumin, paprika andcrushed coriander seeds orchopped fresh coriander.

Celery

SelectionChoose fresh bunches withtight formation.Avoid browned or crackedoutside stalks.

StorageUnwashed in an airtight bagin refrigerator crisper withtop and base removed (anyclean unblemished bases aregood flavour for soups andstews).

UsesSoups, stews, stir-fries,salads, raw with dips andshort lengths filled with low-fat cottage cheese or peanut

butter for snacks.Serving suggestionTrim celery leaves andquarter sticks. Braise withchicken stock coveredwith baking paper in amoderately hot oven for3040 minutes. Set celeryaside and boil remaining

liquid until syrupy then serveover celery. Serve as avegetable side dish.

Celeriac

A gnarled brownish-whitevegetable which is the rootof a special celery.

SelectionChoose smallish roots heavyfor their size. Those with softspots signal decay.


UsesSalads and vegetable

side dishes.

CookingTo keep celeriac white,always cook with a littlelemon juice (or vinegar)added to the water.

Boil or steam chunks forapproximately 30 minutes.

Microwave in a covereddish with 23 tablespoonswater on HIGH (100%) for1520 minutes until tender,stirring after 10 minutes toensure even cooking.

Bake chunks with potatoes,pumpkin, sweet potatoand parsnips in moderatelyhot oven for 4560minutes.

Serving suggestionCook chunks of celeriac andpotato together until tender.Mash and serve.

Corn or Sweet Corn

SelectionSelect corn with agreen husk.

StorageFor a short time in anairtight bag in refrigeratorcrisper. Leave husk on toprevent dehydration.

CornCeleriacCelery

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UsesVegetable side dishes, soups,stir-fries, salads, frittersand frittatas.

Cooking To use, remove husks, silky

threads and base. Boil or steam for 1015

minutes until tender. Microwave in a covered

dish with1 tablespoonwater on HIGH (100%) for56 minutes, turning after3 minutes to ensure even

cooking.Serving suggestionWith husks still attached,soak cobs for an hour incold water, and barbecue for25 minutes or until cooked,turning several times.

Cucumber

SelectionChoose firm, fresh, darkgreen cucumbers.

StorageIn refrigerator crisper.Use as soon as possibleafter purchase.

Uses

Salads and dips.

Serving suggestionSlice continental or Lebanesecucumber and layer withsliced ripe tomatoes andsliced red onion.

Drizzle with a little olive oiland balsamic vinegar,and sprinkle with choppedfresh herbs and freshlyground black pepper.

Eggplant, Aubergine orBrinjal

Eggplants are pear-shaped

and have purple shiny skin.They are categorised by size.

SelectionChoose firm, dark and shinyeggplant heavy for its size.It should have flesh thatbounces back when lightlypressed. Avoid thosewith brown spots or

shrivelled skin.


UsesCasseroles, layered vegetabledishes, curries, babaghanoush and stuffed withmeat and rice.

Cooking To de-gorge, slice and

sprinkle with salt, rinsingafter 30 minutes anddrying the surfaces well

with paper towels. Thisalso stops absorption ofexcess oil when grilling,barbecuing or pan-frying.

Line a grill pan with foil,spray slices of eggplantwith a little olive oil andgrill each side forapproximately 23 minutesuntil golden brown.

Pan-fry in a heavy non-stickfrypan.

Serving suggestionGrill or barbecue slices ofeggplant lightly brushed orsprayed with oil and servewith grilled capsicum andzucchini slices to accompanychicken. May be served as alight meal on toastedciabatta or Turkish bread.

Fennel

Resembles celery and hasaniseed flavours.

StorageIn an airtight bag in

refrigerator crisper.Use as soon as possibleafter purchase.

Gourmet Eggplant Large EggplantContinentalCommon Lebanese Fennel

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SelectionChoose firm white fennelwith fresh green leaves.

UsesSalads, soups, stuffings andvegetable side dishes.

Serving suggestionSlice and add to any salad.Pan-fry quartered fennelbulbs in a little olive oil andgarlic until golden andtender. Serve sprinkled withchopped fennel leaves, afew sliced black olives and a

drizzle of balsamic vinegar.

Lettuce

SelectionChoose lettuce that is firmwith crisp leaves. Check fordecay at stem end.

StorageIn an airtight bag inrefrigerator crisper.Use as soon as possible afterpurchase. Store the outerleaves of whole lettuceseparately and add to soups.

PreparationTear off leaves. Rinse well incold water to remove grit,

shake to dry.

UsesSalads, sandwiches, soups,pasta sauces, stir-fries andvegetable side dishes.

Serving suggestionRoll any tasty saladcombination with slicedchicken, cucumber andmango chutney in a largelettuce leaf to enclose.Slice open a long bread roll,spread with labneh orcottage cheese and lay theenclosed salad inside the

roll. Wrap tightly in cling filmand pack in lunchbox withapple and a frozen fruitjuice.

Mushroom

SelectionLook for freshness, firmnessand colour.Withered mushrooms are asign of age.

StorageIn a brown paper bag inrefrigerator crisper (plasticmakes mushrooms sweat).

PreparationWipe mushrooms withdamp cloth. If clean andundamaged they do notrequire peeling. Stems may

be used in stock, soups andfor flavouring.

UsesCasseroles, soups, stir-fries,grills, barbecues, vegetableside dishes, risotto,pasta and stuffings.

Serving suggestionChoose large flats, brush

with oil and grill or barbecuefor 23 minutes on eachside until cooked. Top withchopped tomato,spring onion and black olivesand lightly sprinkle withgrated Parmesan or Romanocheese. Grill until cheesebrowns and serve at once.

Slice button mushroomsin half and pan-fry untilgolden brown. Place in abowl and pour overAsian-style dressing.Cover and leave inrefrigerator for 2 hours andserve as salad topped withchopped herbs and freshlyground black pepper.

Watercress Chicory

Cos

Buttercrunch Mingonette

Radiccihio

Red Coral

Oakleaf

Rocket

Iceburg

Button Swiss Brown

OysterEnoki

Flat Shitake

Local Garlic Bulb of Garlic

White Brown

Spanish

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Onion

SelectionChoose firm, unblemishedproduct.

StorageChives, spring onions andleeks should be stored in anairtight bag in refrigeratorcrisper. All others should bestored in a cool dark place inopen trays.

UsesSoups, casseroles, stir-fries,

omelettes, frittatas,pancakes, salads andvegetable side dishes.

CookingWhen preparing leeks,

wash them thoroughlybefore cooking as theleaves often collect dirt.

Boil or steam for 10

minutes until tender(whole onions or leeks).

Microwave in a covereddish with 2 tablespoonswater on high (100%)for 56 minutes or untiltender, stirring after4 minutes to ensure evencooking.

Roast with root vegetablesin a moderately hot ovenfor 4560 minutes andserve with roast meat.

Barbecue by brushing witha little oil and cooking untilgolden brown.

Serving suggestionFor caramelised onion, placeonion wedges in a non-stickpan with a little olive oil, bayleaf and a sprig of rosemary.Simmer covered for10 minutes or until softened.Remove lid and continue tocook, stirring until a richbrown colour. Store coveredin refrigerator and use on

grilled steak or tofu burgers,or add to pasta sauces,frittatas and pizza toppings.For a great salad, thinly slicewhite, red or salad onionlayered with peeled slicedoranges and black olives.

Parsnips

SelectionChoose firm, white, smallparsnips with no signs ofsoftness.

StorageIn an airtight bag inrefrigerator crisper. Use assoon as possible afterpurchase.

UsesSoups, casseroles, vegetableside dishes and bakeddishes.


8 minutes. Microwave chunks in

a covered dish with 2tablespoons water andcook on HIGH (100%) for56 minutes, turning after3 minutes to ensure evencooking.

Serving suggestionBake chunks of parsnip withpumpkin and potatoesaround a lamb or beef roast.

Pea

SelectionFrozen peas are convenient

and available all year round.When available choosefresh, firm, bright greenpeas that are not shrivelledor wilted.


Leek Chives SpringSaladParsnip Sugar Snap Snow PeaPeas (Pod)

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UsesPeas straight fromthe pod: vegetable sidedishes, casseroles, risottoand omelettes.

Sugar snap peas: vegetableside dishes.Snow peas: salads, stir-fries,pasta and rice dishes.Snow pea shoots: salads,sandwiches and snacks.

PreparationSugar snap and snow peashave strings running along

both sides of the pod.Before using peas snap offthe stem and pull offboth strings.

CookingFresh green peas Boil or steam for 45

minutes. Microwave in a covered

dish with 1 tablespoonwater on HIGH (100%) for3 minutes Snow and sugarsnap peas

Boil or steam for 2minutes, or until tender.

Microwave in a covereddish with1 tablespoonwater on HIGH (100%) for2 minutes.

Serving suggestionFinely slice a few springonions and a couple ofoutside lettuce leaves andplace in a saucepan with a

small, finely diced carrot.Add a teaspoon ofmargarine, freshly shelledpeas and a little water.Cover and simmer for56 minutes or until peasare tender. Season withfreshly ground black pepperand serve with spring lamband boiled minted potatoes.

Potato

Many varieties of potatoessuitable for various cookingmethods grow all yearround.

SelectionChoose unblemished

potatoes with no visiblescars, damage or greening.

StorageRemove from plastic bagsand store alone in a cool,dark, dry place away fromonions. A cardboard box orbrown paper bag is ideal. Donot refrigerate or store for

longer than necessary orpotatoes will turn green andgo soft. In eithercase, discard.

UsesSoups, stews, vegetable sidedishes, frittatas, omelettes,scones and bread.

Cooking May be peeled or skins

scrubbed and left on. Ifpeeling, remove only thethinnest layer to preventloss of nutrients.

Boil or steam for 1520minutes, simmering untiltender. Time is dependenton size of chunks. Fast

boiling may cause potatoesto break up.

Microwave in a covereddish with 23 tablespoonswater on HIGH (100%) for1012 minutes, turningafter 5 minutes to ensureeven cooking. Time isdependent on size andquantity.

Serving suggestionFor salads, add a little lemonjuice or white vinegar to thewater to preserve the colour.For really crisp roastpotatoes bring to the boilfor 23 minutes just prior toroasting. Drain and brushwith oil and cook in a hot

oven. For smooth mash,drain the cooked potatoesand toss over heat toremove moisture. Mash to

Royal Blue

Ruby Lou

Desiree Kestrel

NadineDelaware

Carlingford

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Japanese Pumpkin

Orange minikin

Golden Nugget

Ironbark Pumpkin

Gem squash

Butternut Pumpkin

remove lumps and add milkwhen smooth. Warm milkis best.

Pumpkin

StorageIn cling film in refrigeratorcrisper for cut pieces, or atroom temperature for wholepumpkins.

UsesSoups, casseroles, curries,pasta and vegetable

side dishes.

Cooking Boil for 810 minutes. Steam for 1520 minutes

or until tender. Microwave in a covered

dish with 1 tablespoonwater on HIGH (100%)for 56 minutes or until

tender, stirring after4 minutes to ensure evencooking.

Serving suggestionSlice off the lids of minipumpkins and scoop out theseeds with a spoon. Bakewith the lids at 180C for 30minutes or until tender. Fill

with a mixture of choppedspinach, finely choppedalmonds, grated nutmegand ground black pepper.

Cover with the lid and returnto the oven for 1015minutes to heat the filling.

Radish

Crisp, small vegetable withred skin and white flesh witha peppery flavour.

SelectionSelect firm, fresh-lookingradishes.

StorageIn refrigerator crisper with

all tops and leaves removed.Use within a week ofpurchase. To restorecrispness and crunch, standin chilled water before using.

UsesSalads and dips.

PreparationScrub radishes under

running water. Do not peel.Cut top and root end, thenslice, dice, shred or servewhole.

Serving suggestionServe finely sliced withchopped spring onions andorange segments tossed ina tasty salad dressing.

Spinach

Choose fresh, dark greenbunches, with no signs ofblemish or wilting.

StorageIn an airtight bag inrefrigerator crisper.Use as soon as possibleafter purchase.

UsesStir-fries, salads, pies,quiches, pasta and ricedishes.

Cooking Spinach is often gritty and

sandy so wash well beforeusing. Rinse leaves in coldwater, shake to dry.

Boil water, drop spinach inand remove immediately.Drain.

Steam for 23 minutes

until wilted. Drain. Microwave in a covereddish with 1 tablespoonwater for 2 minutes onHIGH (100%) or untilwilted.

Stir-fry by adding toingredients at the end ofcooking and stirring untiljust wilted.

English Spinach White Silverbeet Red SilverbeetRadishes

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Serving suggestionSteam spinach and drainwell, top with poached eggand sprinkle with gratedParmesan cheese and freshly

ground black pepper.Tender baby leaves, slicedripe pears and walnuts,tossed with a lemon andolive oil dressing and toppedwith grated fresh Parmesanor Romano cheese makes agreat salad.

Sweet Potato or Kumera

SelectionAvoid those that arecracked, bruised or soft.

StorageIn a cool, dark, well-ventilated place, maybe inthe potato box.

UsesSoups, curries, stir-fries andvegetable side dishes.

Cooking Sweet potatoes should be

brushed, cleaned andpeeled thickly.

Cooking time is dependenton quantity and size of

rounds.

Boil or steam for 1015minutes or until tender(cut into thick rounds).

Microwave in a covereddish with 2 tablespoons

water on HIGH (100%) for810 minutes, stirring after4 minutes to ensure evencooking.

Bake chunks of sweetpotato with potato andpumpkin when roastingmeat.

Serving suggestion

Grill slices of sweet potatobrushed with oil andsprinkled with choppedrosemary leaves until tenderand brown. Serve withgrilled chops. Serve withzucchini, tomato halves andeggplant slices.

Turnip and SwedeWidely available in souppacks.Turnips: yellow or white,tinged with purple near theleaf baseSwedes: pale yellow, tingedwith purple

Selection

Select small turnips andswedes that feel heavy fortheir size.

UsesTurnips: vegetable sidedishes, soups, casseroles,stir-fries and roasts.Swedes: soups, casseroles

and mashes (cooked andmashed with potatoes theyare known as tatties andneeps in Scotland andaccompany haggis).

Cooking Wash thoroughly then peel. Boil or steam for 1015

minutes until tender.

Cooking time is dependenton size and quantity.

Microwave in a covereddish with 2 tablespoonswater on HIGH (100%) forapproximately 8 minutes,stirring after 4 minutes toensure even cooking.

Serving suggestion

Place peeled chunks ofturnip or swede (or both)into a lightly greased bakingdish, cover with goodflavoured stock, lay bakingpaper on top and braise at180C for 4560 minutesuntil tender. Move dish tothe stove-top (if flame-proof)or tip into a saucepan and

boil fast, stirring untilvegetables are coated with asyrupy sauce.

SwedeTurnips

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Sweet Potato (Gold) Sweet Potato (White)


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Cherry Tomato

Tomato Roma Tomato

Season well and sprinklewith chopped herbs. Serveas a vegetable side dish

Tomato

Botanically a fruit but usedas a vegetable.

SelectionSelect bright colouredtomatoes free from blemish.

StorageAt room temperature awayfrom direct sunlight to

allow for natural ripening.To avoid over-ripeningtomatoes can be storedin refrigerator crisper.

UsesSandwiches, salads, soups,casseroles, vegetable sidedishes, sauces and dressings.

Serving suggestionLayer slices of grilledeggplant with slices oftomato and bocconcini ormozzarella cheese. Scatter afew fresh basil leaves on topand a drizzle of Italiansalad dressing.

Zucchini and Squash

Zucchini/courgette: similarto a cucumber. Varying sizesand either dark green oryellow skinned.Also comes in a baby variety.Squash: small, flat andcircular with a scallopededge and are pale green oryellow depending on variety.

SelectionSelect both with glossy,unblemished skins and nosoft areas.

StorageIn an airtight bag (preferablypaper or cloth to preventsweating) in refrigeratorcrisper. Use as soon afterpurchase as possible.

UsesSoups, salads, rice dishes,

pasta, stir-fries, muffinsand cakes.

CookingBoil zucchini: Not

recommended due tohigh moisture content.Squash: Cut into quartersand boil for 23 minutesuntil just tender.

Steam for 46 minutesdepending on size untiljust tender.

Microwave in a covereddish with 2 tablespoonswater on HIGH (100%) for45 minutes, turning after2 minutes to ensure even

cooking. Grill slices by brushing

with a little oil and grillingwith eggplant and tomatofor a tasty way of servingvegetables.

Serving suggestionFor a quick pasta dish, pan-fry thin slices of zucchini

until golden brown, add alittle crushed garlic and afew cherry tomatoes andtoss until tomatoes beginto collapse. Mix in a fewchopped basil leaves (orparsley) and stir into hotfettuccine with a little gratedParmesan cheese and freshlyground black pepper.

Zucchini SquashBaby Zucchini

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Notes


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Notes


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