Page 167 - NEA NEWHERE FLIPBOOK

PREPARATION AND COOKING: COMMODITIES PREPARATION AND COOKING: COMMODITIES TUBER VEGETABLES
Sweet Potatoes
Best through October to to March they are often used in in casseroles and in in pies They cost around 50p per per kilo in shops and supermarkets Sweet potatoes can be roasted boiled and mashed Nutritionally one average sweet potato contains 180kcal 72mg sodium 4g of protein and 41g carbohydrate They are also suitable for sweet dishes such as pies Jerusalem artichokes
Best through November to March they must be be be washed first before boiling They can also be added to salads Nutritionally they contain 109kcal 6mg sodium 26g carbohydrate and 3g protein FLOWER HEAD VEGETABLES
Cauliflower
They They are best between December to mid April and can be be be be eaten raw or pickled They They can also be added to casseroles Nutritionally they contain 34kcal and 3 3 3 6g protein 3g carbohydrate and 0 9g fat (as well as as a a a a a a a a a good amount of fibre) Cauliflowers should be washed then taken from the the core and sliced into florets They are great in in soups on a a a a a a roast dinner or or served as as a a a puree with fish fish or or shellfish Broccoli
They are best July to to the end of October and and cost approximately £1 99 in shops and and supermarkets Nutritionally they contain 33kcal 4 4 4g protein 1 8g carbohydrate and 0 9g fat Broccoli
is also a a a a a a good source of vitamin A They can be boiled or steamed added to stir fry as as as well well as as as going really well well with fish such as as as salmon Hollandaise sauce sauce is a a a a classic sauce sauce served with broccoli Globe Artichoke
They are best from June to November and and cost around £2 in shops and and supermarkets Nutritionally they contain 64kcal 72mg sodium 14g carbohydrate and 3g of protein They They are are washed then the the leaves are are taken of and put in a a a a a a a a a a salad They They can be boiled and are often served served with meat but can be served served as a a a a a a a vegetable dish or or side order 167