Page 166 - NEA NEWHERE FLIPBOOK

PREPARATION AND COOKING: COMMODITIES PREPARATION AND COOKING: COMMODITIES TYPES OF VEGETABLES
STEM VEGETABLES
Fennel
Fennel
goes in in a a a a a a a a a fennel gratin it can can be eaten raw and and cooked you can can boil and and steam fennel fennel they are best through autumn to early spring fennel fennel contains calcium and 0 6mg of iron You slice it it it and put it it it in in acidulated liquid to to stop it it it turning brown when preparing it it and it it costs around £1 each Celery
Celery
Celery
can can go into soup but it can can be eaten raw and served in in in salads Celery
Celery
contains vitamin C C and and is best in in in summer and and autumn Celery
should be be stored in in in the fridge Celery
is is is is prepared as as it it is is is is washed then sliced celery is is is is different because it it is is is is a a a a a stem vegetable it it it goes really nice with cheese it it it is mostly made from water The root of a a a a a celery makes an excellent purée Asparagus
You can boil and and grill asparagus as as as well as as as adding to salads and and soups It is best through March to June Asparagus
is is high in in vitamin K folic acid and is is good for your heart It should be be be washed before use and can be be be served with different ingredients such as meat or fish LEAFY VEGETABLES
Spinach
Best through April to to September it can be be used raw in salads or wilted and added to to hot dishes It can also be be be fried and should always be be be washed before use Spinach
is is a a a a a a a a good source of iron Lettuce
Lettuce
is is best through latter spring It is is normally the the base of salads and other raw dishes It can go with chicken or fish quite nicely Lettuce
contains 0 5g fat which make it it a a a a great addition to other dishes Sprouts
Sprouts
are very versatile and can be used as as a a a a a a a a a side dish in in casseroles or in in salads Sprouts
are are a a a a a a a a a great source of vitamins such as vitamin vitamin C and K They are are also quite high in in protein ROOT VEGETABLES
Parsnip
They are best between October and and and April and and and can can be be be be be boiled and and and fried Parsnips can can be be be be be served in in pies and and and soups and and and cost around about £1 per per kilo in in shops and and and supermarkets Parsnips contain 13mg of of of sodium 24g of of of carbohydrate and 2g of of of protein They are excellent with game dishes such as duck or venison Carrots
They are are best all year round they can be be eaten raw or cooked Carrots
are are often boiled and served as as as a a a a a a a a side dish or or on a a a a a a a a roast dinner (sliced or or mashed) They also can be used in in sweet dishes for example carrot cake Carrots
contain 52kcal and 12g of carbohydrate Turnips
Best between May and and June they can be be used in soups and and for stocks as as as well as as as roasted and and boiled Turnips
Turnips
can also be mashed and and added to a a a a a a a a a a roast dinner Turnips
Turnips
are an an an an excellent source source of of potassium sodium and calcium They are also a a a a a a good source source of of magnesium VEGETABLE FRUITS
Tomatoes
Tomatoes
contain 0 3g of of fat and 14 9mg of of calcium They go well well in in salads as well well as cooked dishes like quiche They usually cost around about £1 30 per packet of 6 in shops and and supermarkets They are also suitable for oven roasting and and grilling Peppers
Peppers
are are good all all year round they are are normally placed in meat dishes to add heat to the dish Peppers
contain 30kcal 4mg sodium 7g of of carbohydrates and also 1g of of protein They can be dried and turned into paprika Aubergine
They are are best in in season through July to to October and are are usually in in dishes such as as salads and and soups or made into a a a a a a a a purée They cost around about £1 50 in in shops and and supermarkets Nutritionally they contain 15kcal 0 9g protein 2 2 2g of carbohydrates and 0 4g of fat 166