You already know you should eat more vegetables. You even know the reasons why.
Because they’ll help you lose weight. They’ll help protect you from heart disease. Stroke. High blood pressure. Cancer. Because they’ll help maintain good vision and a healthy digestive system.
Because when you eat more vegetables, you feel better. Your body works better. Your energy level goes up. Your skin glows.
But, you protest. Your family won’t eat them. My kid/wife/ husband doesn’t like them, you say.
That’s no excuse not to serve them. Vegetables are easy to prepare, much less expensive than meat, and healthy besides. They belong at every meal, on every table, in every home.
And when vegetables are in season, like now, they are utterly beautiful.
See ‘related items’, right, for a few new recipes to liven up your warm weather meals and revive your commitment to eating more nutrient-packed vegetables.
Tucker Shaw
VEGETABLE CHEAT SHEET
ARTICHOKES
Look for bright, tightly packed leaves. Avoid spread-out, woody leaves. Keep them in the fridge for up to a week. To prep for cooking, trim off all the outer leaves and snip off the tips of the inner leaves. Cut off and toss the stem. Cook immediately, or keep submerged in lemon juice and water to keep from browning.
ASPARAGUS
Size is a matter of preference; some people like fat asparagus, some like skinny (adjust cooking times accordingly; skinny stalks need less). Look for a vibrant green color and tight tips. Avoid woody stems. To store, snip and toss the bottom inch, wrap the remainder in damp paper towel, then put in a plastic bag in the fridge. Keep no longer than three days.
BEETS
For the freshest flavor and color, buy beets with the stalks on and trim the leaves yourself (they are edible). Buy beets with rich green leaves and avoid blemished beets. Don’t buy the biggest beets, as these will be tough and woody, and pass by beets with soft spots. If storing, trim the greens first, but do not wash the beets until ready to use. They’ll keep for up to three weeks in the fridge, but if using raw, sooner is better.
CARROTS
Buy a bunch of carrots, or loose carrots, rather than carrots in a bag. That way you won’t be saddled with a bum carrot. You can keep them in the fridge for up to 10 days, though you’ll lose crispness as they age (this won’t affect the flavor, just the texture). If you scrub them well, you don’t need to peel them.
SWISS CHARD
Buy the most brightly colored chard you can find, with moist, crisp-looking leaves. Avoid wilted or brown leaves. To store, wrap in damp paper towels and keep them in the crisper. Use within three days, preferably sooner.
EGGPLANT
Eggplant should feel heavy in your hand, not dried out. The skin should be firm, shiny and richly colored. Skip green or wrinkly eggplants. Smaller eggplants tend to have stronger flavors. Keep them in the fridge for up to three days, but no longer.
GREEN BEANS
Pick beans that are crisp and unsnipped. Don’t be afraid of a slightly velvety skin, which indicates that they’re fresh, but beware a white mold. If beans are mushy or shriveled, pass them by. To store, wrap beans with a damp paper towel and place in a plastic bag. Use within three days for best texture.
MUSHROOMS
Every mushroom has different indicators of freshness, but in general, you should choose mushrooms that are spongy and firm. Watch out for black spots or sliminess. If storing, store them whole and unwashed. Use within four or five days. When ready to use, wipe mushrooms with a damp cloth, but don’t over-wash them or they’ll get tough.
PEAS
Most of the year, you’re better off with frozen peas than fresh; fresh peas don’t travel well. If buying fresh, choose bright green pods with tiny little peas inside. Avoid split pods or pods with peas that have grown together. Store unshucked, and eat as soon as possible (within two days). Or, use frozen peas, which can be excellent.
RADISHES
Squeeze radishes before purchase — they should be firm and give only slightly. Ask to taste one for crispiness. Look for a smooth surface without blemishes, and avoid cracked or soft radishes. To store, remove the greens and keep in a plastic bag in the fridge for up to 10 days.
summer squash zucchini, yellow squashSmaller squashes have much better texture and flavor, so choose small or medium-sized squashes that are firm and have shiny skin. Avoid the great big summer squashes, and avoid mushy or pre-cut squash. Store for two or three days, but the sooner you eat them the sweeter they are.
TOMATOES
Choose firm, plump tomatoes with uniform color that give only slightly when pressed with your thumb. Skip pale tomatoes, or tomatoes that have been kept in the fridge. Eat as soon as you can, or store stem side down in a paper bag on the counter — never in the fridge. Some will argue that tomatoes are fruit. Others place them in the vegetable camp. One fun way to pass an afternoon is to discuss accordingly.
