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Ingredients
& Nutrition
Facts
Green Vegetables
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Bibb lettuce leaves are soft and tender, so they require a
gentle touch during washing and preparation. Bibb, also called Boston or
limestone lettuce, is considered a choice lettuce variety. The leaves are
soft and buttery in texture and pale green in color, and the heads are
small and round, and the leaves tend to be loosely opened, not tightly
overlapping.
There are five distinct types of lettuce: leaf (also called loose-leaf lettuce), Cos or romaine, crisphead, butterhead and stem (also called asparagus lettuce).
Leaf lettuce, the most widely adapted type, produces crisp leaves loosely arranged on the stalk. Nearly every garden has at least a short row of leaf lettuce, making it the most widely planted salad vegetable. Cos or romaine forms an upright, elongated head and is an excellent addition to salads and sandwiches. The butterhead varieties are generally small, loose-heading types that have tender, soft leaves with a delicate sweet flavor. Stem lettuce forms an enlarged seedstalk that is used mainly in stewed, creamed and Chinese dishes.
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Green Leaf Lettuce
The nutritional value of lettuce varies with the variety. Lettuce in general provides small amounts of dietary fiber, some carbohydrates, a little protein and a trace of fat. Its most important nutrients are vitamin A and potassium. The vitamin A comes from beta carotene, whose yellow-orange is hidden by green chlorophyll pigments. Beta carotene, of course, is converted to vitamin A in the human body. The darker green, the more beta carotene.
According to the American Cancer Institute and the American Cancer Society, foods rich in vitamin A and C (antioxidants) offer protection against some forms of cancer. Along with other phytochemical, antioxidants reduce the risk of cancer of the respiratory system and intestinal tract.
Lettuce, except iceberg, is also a moderately good source of vitamin C, calcium, iron and copper. The spine and ribs provide dietary fiber, while vitamins and minerals are concentrated in the delicate leaf portion.
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Romaine Lettuce
Not all lettuce is created equal, but if you start your meal with a salad made of romaine lettuce you will be sure to add not only a variety of textures and flavors to your meal but an enormous amount of nutritional value. Most of the domestic harvest of romaine lettuce and other salad greens comes from California and are available throughout the year.
Lettuce is synonymous with salads as they are predominantly made from crispy green lettuce leaves. Most varieties of lettuce exude small amounts of a white, milky liquid when their leaves are broken. This "milk" gives lettuce its slightly bitter flavor and its scientific name, Lactuca sativa derived from the Latin word for milk.
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Red leaf Lettuce
Rinse lettuce just before serving in very cold water. Pat dry with a clean towel. Limp leaves can be revived by immersing in ice water for a few minutes. Tear lettuce leaves into pieces. If practical, do not cut or sliced lettuce leaves in advance. Damaged cut lettuce leaves release an ascorbic acid
oxidase, which destroys vitamin C. Cut edges also discolor quickly.
Dry leaves before serving. Salad dressing will cling to dry lettuce leaves instead of sinking to the bottom of the salad bowl. Toss with your favorite dressing just before serving (or serve dressing on the side) Lettuce leaves covered with dressing will quickly wilt.
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Watercress is probably best known as a classic ingredient
for soup. But its distinctive mustardy flavour can help enrich a wide
range of dishes.
Watercress combines particularly well with strong flavours such as
garlic, chilli, soy, ginger and onion, and here its pungency is mellowed.
Watercress is brimming with beta-carotene and vitamin A equivalents -
which as well as being important antioxidants are also needed for healthy
skin and eyes - containing more than four times the amount of the other
“wonder” foods.
Watercress contains greater quantities of Lutein and Zeaxanthin, types
of carotenoids that act as antioxidants, meaning they can mop up
potentially damaging free radicals. Quercetin, a type of flavonoid and a
powerful antioxidant, is also found in greater quantities in watercress
than broccoli and tomatoes.
Medicinal Use: Spring regimen, gall- and bladder stone problems,
chronic rheumatism, blemished skin. |
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Bean Sprout (Mung)
Sprouts are rich in vitamins, minerals, Amino Acids, proteins and phytochemicals, all necessary for a germinating plant, and rich in essential nutrients for humans.
Some legumes can contain toxins, which can be reduced by soaking, sprouting and cooking (eg, stir frying). Joy Larkom, advises that to be on the safe side “one shouldn’t eat large quantities of raw legume sprouts on a regular basis, no more than about 550g (20oz) daily” (‘Salads For Small Gardens’, Hamlyn 1995).
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Cabbage
There are literally hundred of varieties of cabbage. The most popular varieties in the United States are green cabbage and bok choy. As with broccoli, cabbage is a cruciferous vegetable and may reduce the risk of some forms of cancer including colorectal cancers. Cabbage is also high in beta-carotene, vitamin C and fiber.
Cabbage is king of the cruciferous vegetable family. Sadly, many think of cabbage as an odoriferous and unpleasant vegetable. Cooked cabbage has been wrongfully accused of smelling-up kitchens and hallways everywhere. But don't blame the cabbage, blame the cook. The notorious odor problem is a result of over cooking. Cabbage contains isothiocynates that break down into smelly sulfur compounds during cooking. The reaction is even stronger in aluminum pans. The longer the cabbage is cooked the more smelly the compounds become. The solution; a brief cooking time. Cook just until tender and use stainless steel pots and pans.
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Napa Cabbage
Chinese cabbage (Brassica rapa, chinensis group; Chinese:
白菜; pinyin: báicài; Cantonese bok choy) is an Chinese leaf vegetable related to the Western cabbage. They are of the same species as the common turnip. There are many variations on its name, spelling, and Scientific classification. This is a common vegetable used in Chinese cuisine.
Commercial variants of Chinensis include:
* choy sum (Chinese: 菜心; pinyin: càixīn; literally "vegetable heart"; also baby bok choy), can refer to either a small, delicate version of bok choy or simply the flowering heart of any Chinese cabbage. It might also refer to the heart of Shanghai bok choy.
* Shanghai bok choy (Chinese: 上海白菜; pinyin: Shànghǎi báicài; Japanese:
ちんげん菜, chingensai) refers to dark green varieties where the varioles are also green. It's probably the most common vegetable in Shanghai, where it's simply called qingcai ("green vegetable").
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Pak-choi cabbage
Chinese cabbage (Brassica rapa, chinensis group; Chinese:
白菜; pinyin: báicài; Cantonese bok choy) is an Chinese leaf vegetable related to the Western cabbage. They are of the same species as the common turnip. There are many variations on its name, spelling, and Scientific classification. This is a common vegetable used in Chinese cuisine.
Commercial variants of Chinensis include:
* choy sum (Chinese: 菜心; pinyin: càixīn; literally "vegetable heart"; also baby bok choy), can refer to either a small, delicate version of bok choy or simply the flowering heart of any Chinese cabbage. It might also refer to the heart of Shanghai bok choy.
* Shanghai bok choy (Chinese: 上海白菜; pinyin: Shànghǎi báicài; Japanese:
ちんげん菜, chingensai) refers to dark green varieties where the varioles are also green. It's probably the most common vegetable in Shanghai, where it's simply called qingcai ("green vegetable").
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Broccoli
A member of the cabbage family and a close relative of cauliflower, broccoli packs more nutrients than any other vegetable. Broccoli contains large amounts of vitamin C and beta carotene which are important antioxidants. In the United States, broccoli has become the most favored cruciferous vegetable (cauliflower, Brussels Sprouts, and all forms of cabbage). Researchers have concluded that broccoli and other cruciferous vegetables should be included in the diet several times a week. Consuming foods high in antioxidants can reduce the risk of some forms of cancer and heart disease. One half cup cooked broccoli contains the following nutrients as well as many other trace nutrients and phytochemicals.
Wash broccoli under cool running water. Never allow it to sit in water as it will lose water soluble nutrients. Fresh broccoli is delicious raw or cooked. Trim and peel the stalk, it is high in fiber. Cut the florets into uniform pieces for even cooking. Overcooked broccoli develops a strong sulfur odor. Steam broccoli for 3-4 minutes or simmer in about one inch of boiling water for the same amount of time or less. Cooked broccoli should be bright green and tender-crisp. Overcooked broccoli turns dark green and suffers nutrient loss, especially vitamin C.
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Chinese Broccoli
Kai-lan (Simplified Chinese: 芥兰; Traditional Chinese:
芥蘭; pinyin: gálán, lit. "mustard orchid"), also known as Chinese broccoli or Chinese kale, is a slightly bitter leaf vegetable featuring thick, flat, glossy blue-green leaves with thick stems and a small number of tiny, almost vestigial flower heads similar to those of broccoli. As a group of Brassica oleracea kai-lan is of the same species of plant as broccoli and kale. Its flavor is very similar to that of broccoli, though not identical, being a bit sweeter.
Kai-lan is eaten widely in Chinese cuisine, and especially in Cantonese cuisine. Common preparations include kai-lan stir-fried with ginger and garlic, and boiled kai-lan served with oyster sauce. Unlike broccoli, where only the flowering parts are normally eaten, with kai-lan the leaves and stems are eaten as well, normally sliced into bits the proper size and shape to be eaten with chopsticks.
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Bamboo shoot
Bamboo shoots must be peeled and cooked before using. Do not eat bamboo shoots raw. Trim the roots, peel the outer leaves (sheath leaves), and remove any tough flesh – tender leaves can be left attached. The shoots should be cut across the grain into one-eighth inch slices.
Cook bamboo shoots in boiling water in an uncovered pan for 20 minutes, leaving the pan uncovered to allow the compounds that cause bitterness to dissipate into the air. If there is any bitter taste to the shoots after cooking, boil them in fresh water for 5 more minutes. Bamboo shoots can also be microwaved, in an uncovered shallow pan of water for four minutes. Shoots will still be crisp and crunchy after cooking.
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Chinese Long Bean / Asparagus Bean
The yardlong bean is also known as the long-podded cowpea, asparagus bean, snake bean, or Chinese long bean. It is known as dau gok in Cantonese, thua fak yao in Thai and kacang panjang in Malay
The crisp, tender pods are eaten both fresh and cooked. They are at their best when young and slender. They are sometimes cut into short sections for cooking uses. They are used in stirfries in Chinese. In Malaysian cuisine they are often stirfried with chillies and shrimp paste (sambal) or used in cooked salads
(kerabu).
Yardlong beans are very low in saturated fat and cholesterol. They are also a good source of protein, vitamin A, thiamin, riboflavin, iron, phosphorus, and potassium, and a very good source for vitamin C, folate, magnesium, and manganese. However, yardlong beans are found to be very high in sodium.
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Green bean
Green beans are the fruits of any kind of bean, eaten immature as a vegetable.
Beans commonly eaten in this way include the yardlong bean, the hyacinth bean, the pea, the winged bean and especially the common bean, whose pods are also called string beans or snap beans. Varieties have been bred especially for the fleshiness, flavor, or sweetness of their pods.
Green beans are of nearly universal distribution. They are marketed canned, frozen and fresh.
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Mustard green
Spunky and soulful describe the taste of mustard greens that add a pungent, peppery flavor to recipes in which they are featured. Although they are available throughout the year, they are in season from December through April when they are at their best and most readily available.
Mustard greens are the leaves of the mustard plant, Brassica juncea. The leaves of mustard greens can have either a crumpled or flat texture and may have either toothed, scalloped, frilled or lacey edges. In addition to providing wonderfully nutritious greens, this plant also produces the acrid-tasting brown seeds that are used to make Dijon mustard.
For basic mustard green preparation, wash the leaves and fold in half with the top of the green folded inward. Cut along the stem and remove. Or, if you plan to cook the greens for a long time, such as when using them in soup, you can keep the leaves intact with their center stem.
The easiest way to clean the leaves is the same way you would clean spinach: place the mustard greens in a large bowl of tepid water and swish them around with your hands. This will allow any sand or dirt to become dislodged. Remove the greens from the water, empty the bowl, refill with clean water and repeat this process until no sand or dirt remains in the water (usually two or three times will do the trick).
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Carrot
As the name implies, carrots are brimming with beta carotene. Beta carotene is a substance that is converted to Vitamin A in the human body. A 1/2 cup serving of cooked carrots contains four times the recommended daily intake of Vitamin A in the form of protective beta carotene.
Use a vegetable brush to remove every speck of soil from carrots. Peel if desired. Raw carrots are naturally sweet, but lightly cooked carrots are even sweeter. Carrots are one of those vegetables that loses very little nutritional value during cooking. In fact, some nutrients in slightly cooked carrots are more available to the body than raw carrots. Cooking actually breaks down the tough cellular wall of carrots making some nutrients more useable to the body.
Carrots can be shredded, chopped, juiced or cooked whole. They are delicious roasted, boiled, steamed, stir-fried, grilled, and they team up beautifully with almost any vegetable companion. Carrots boost the nutritional value of soups, stews, salads and are indispensable in the stockpot. |
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Turnips, raw
The turnip (Brassica rapa var. rapa) is a root vegetable, small, tender varieties are grown for human consumption, while larger varieties are grown as feed for livestock.
Turnip greens are sometimes eaten, and resemble mustard greens, although they must be very fresh and so are normally removed before marketing.
Both leaves and root have a pungent flavor similar to raw cabbage or radishes that becomes mild after cooking.
The Good
This food is very low in Saturated Fat and Cholesterol. It is also a good source of Vitamin B6, Folate, Calcium, Potassium and Copper, and a very good source of Dietary Fiber, Vitamin C and Manganese.
The Bad
A large portion of the calories in this food come from sugars. |
Daikon is likewise a very important ingredient in Chinese and Korean cuisines. In China, it is used in different dishes like poon choi. Chinese people use daikon to make Mooli Cake in the Chinese New Year or for Dim sum. The cake is cooked either by frying or steaming. Daikon is often added to fishball curry, along with pig skin. In Korea, it is often pickled, and used in kimchi.
Nutrition Information - Daikon is very low in calories. A 3 ounce serving contains only 18 calories and provides 34 percent of the RDA for vitamin C. Rich in vitamin C, daikon contains active enzymes that aid digestion, particularly of starchy foods. Select those that feel heavy and have lustrous skin and fresh leaves. |
Daikon is an essential part of Japanese cuisine. It may be simmered and served alone or in nabe or oden. Daikon is also commonly grated, and served either as a garnish or as an accent in soups such as miso soup. It also accompanies tempura, for mixing into the sauce. With soy sauce it is served with Japanese-style hamburgers. It is used to make takuan, a kind of fermented pickle used in sushi and as a garnish for white rice.
Fresh leaves of daikon can also be eaten as a leaf vegetable but they are often removed when sold in a store because they do not adjust well to the refrigerator, yellowing quite easily. Daikon sprouts, known as kaiware, are a popular garnish for salads and sushi.
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Tomatoes, red, ripe, raw
Tomatoes are now eaten freely throughout the world, although their seeds cannot be digested and pass straight through the human intestines. Today, their consumption is believed to benefit the heart. Lycopene, one of nature's most powerful antioxidants, is present in tomatoes and has been found to be beneficial in preventing prostate cancer, among other things.
Tomatoes are used extensively in Mediterranean and Middle Eastern cuisines, especially Italian ones. The tomato has an acidic property that is used to bring out other flavors. This same acidity makes tomatoes especially easy to preserve in home canning as tomato sauce or paste
The Good
This food is low in Saturated Fat and Sodium, and very low in Cholesterol. It is also a good source of Vitamin E, Thiamin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Potassium and Manganese.
The Bad
A large portion of the calories in this food come from sugars. |
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Cucumber, with peel, raw
They are eaten as a vegetable, either raw, cooked, or made into pickled cucumbers. Although less nutritious than most fruit, the fresh cucumber is still a very good source of vitamin C, vitamin K, and potassium, and also provides some dietary fiber, vitamin A, vitamin B6, thiamin, folate, pantothenic acid, magnesium, phosphorus, potassium, copper, and manganese. The pickling process removes or degrades much of the nutrient content, especially that of vitamin C.
The Good
This food is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Vitamin A, Pantothenic Acid, Magnesium, Phosphorus and Manganese, and a very good source of Vitamin C, Vitamin K and Potassium.
The Bad
A large portion of the calories in this food come from sugars.
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Bitter melon (Kho
Hoa)
It is widely grown in India , South Asia,
Southeast Asia, China, Africa and the Caribbean.
Bitter melons are seldom mixed with other
vegetables due to the strong bitter taste, although this can be moderated
to some extent by salting and then washing the cut melon before use.
Bitter melon is often used in Chinese
cooking for its bitter flavor, typically in stir-fries (often with pork
and douchi), soups, and also as tea. In Vietnam, raw bitter melon
slices consumed with dried meat
floss and bitter melon soup with shrimp are popular dishes. Bitter
melons have been used in various Asian traditional
medicine systems for a long time. Like most bitter-tasting foods,
bitter melon stimulates digestion. While this can be helpful in people
with sluggish digestion, dyspepsia, and constipation, it can sometimes
make heartburn and ulcers worse. The fact that bitter melon is also a demulcent
and at least mild inflammation modulator, however, means that it rarely
does have these negative effects, based on clinical experience and
traditional reports. |
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