Fresh Produce Guide: Fruits, Vegetables and Herbs

Fresh Produce Guide
300+ fruits, vegetables and herbs
Detailed descriptions with health highlights and preparation ideas to get the most from your produce
LB39398_ProduceGuide_Eng_R4.indd 1 7/24/14 4:15 PM

Fresh Produce Guide
300+ fruits, vegetables and herbs
© 2014 by IN Marketing Services

All rights reserved by IN Marketing
Services, Apopka, Florida. No part of this
publication may be reproduced in any
form, including electronic, without written
permission from the publisher.
The nutrition information in this
publication comes from the Canadian
Nutrient File, Health Canada; the USDA
National Nutrient Database for Standard
Reference, USDA, ARS; and The Food
Processor, v. 10.9 (ESHA Research) and
its providers. Nutritional values
are approximations.
First printing July 2014
LB39398_ProduceGuide_Eng_R4.indd 2-1 7/24/14 4:15 PM

CONTENTS
32 About This Book. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2

How to Buy, Store and More . . . . . . . . . . . . . . . . . . . . 4
Flavour Up! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Fruits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
6
Fruits Peak Seasons . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48
Vegetables Peak Seasons . . . . . . . . . . . . . . . . . . . . . . 48
Herbs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 121
Herbs Peak Seasons . . . . . . . . . . . . . . . . . . . . . . . . . . . 121
Glossary . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 127
about this book 48

Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 128
Selected Sources . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 129
Whether you know a little or a
81
The Fresh Produce Guide is apples to zucchini and beyond, Nutrition Terms
exactly that: a guide that gives every individual entry gives you Excellent source. A serving
lot about fruits, vegetables and you details about more than solid, at-a-glance information contains at least 25 % of the
herbs, this book is for you. 300 fruits, vegetables and herbs you can use: Daily Value (DV) (at least 50 %
you’ll find fresh at your local DV for vitamin C).
• Photo: A full-colour picture Good source. A serving contains
supermarket. Some of these
Whether you’re all about of the item. at least 15 % of the DV (at least
items you’ll know well; some you • About: A description of
creating simple family meals may not have tried (yet); and what it looks like outside
30 % DV for vitamin C).
Provides. A serving contains at
or exploring global cuisines . . . others you may never have even and in, what it tastes like, least 5 % of the DV.
heard of. They’re all wonderful and more.
sticking with tried-and-true in their own ways, though—and • Buy and store: What to look
Very high fibre. A serving
contains at least 6 grams
produce favourites or exploring this book puts you on friendly for when you buy it so that of fibre.
terms with all of them. you get the freshest and the High fibre. A serving contains
new or exotic tastes and best—and how to store it so
The Fresh Produce Guide is 4–5 grams of fibre.
textures . . . going for “good for designed to help you plan and
it stays fresh.
• Nutrition facts: A chart
• Prep and cook: Preparation
you” as well as “tastes good” shop for, prep and use fresh tips, how to use it fresh, and showing the item’s complete
produce as a centrepiece of your nutritional information.
. . . this book is for you. meals and snacks . . . savour its
suggested cooking methods.
• Goes with: Flavour affinities— So whether you want to start
colours, textures and flavours the herbs, spices, flavours with apples and page through
. . . and reap its good-for-you and foods the item goes with
at your leisure . . . or read about
goodness. especially well.
one or several specific items to
• Health highlights: A brief look
This book has three main build into a meal and shop for
121
at the item’s top nutritional
sections: Fruits, Vegetables, . . . or check on their nutritional
features. Most produce Find Guiding Stars on shelf labels
and Herbs, each with Peak facts . . . the Fresh Produce
contributes no fat, cholesterol throughout the store. Products are
Seasons lists to tell you what’s or sodium to the recommended Guide is for you.
in season when. Then from rated with 1, 2 or 3 Stars (3 Stars
daily value (DV). Trace
amounts equal 0 % DV.
being the best rating).
2 3

Ripen. Some fruits, such as peaches, plums,
nectarines, pears, bananas, avocados and many
tropical fruits, continue to ripen after they’re
picked. If you buy them before they’re ripe, place Flavour Up!
them in a paper bag and keep them at room Delicious on their own, fruits and vegetables also have classic flavour
temperature to speed the ripening process. For affinities—“goes-with” flavours. You’re probably familiar with some of them:
faster ripening, place an apple in the bag: the apples and cinnamon, tomatoes and basil, sweet potatoes and orange. There
ethylene gas it gives off will speed ripening even are also wonderful combinations that may be new to you: strawberries and
more. Check the fruit daily and refrigerate it black pepper, melon and feta, asparagus and mustard. You might want to get
when it’s ripe. creative on your own, too, using spices, syrups, cheeses and much more.
Wash. Before you handle your fresh produce, There’s a wealth of combinations that bring out the best in your fresh
wash your hands with soap and hot water for produce. And if you need some thought-starters, check out the “Goes with”
at least 20 seconds. Just before using unpeeled section that’s included in every entry in this book.
fruits or vegetables, rinse them in lukewarm
Is your kitchen ready for this? If it isn’t, it can be! It’s easy to set up your pantry
water—even if you’re not going to use or eat the
and fridge so you can take advantage of the flavouring possibilities that suit
skin or rind. Bacteria on the outside can transfer
your palate or to do some experimenting. You probably already have items
to the flesh when cut or peeled. Use a scrub
that go well with fruits and vegetables—ingredients like maple syrup, cocoa,
brush to remove surface dirt, but don’t use soap
vinegar and vanilla. Just add others that might appeal to you, and you’re
or detergent—it can leave chemical residues.
ready to flavour up!
Before using the washed produce, also wash the
cutting boards, countertops, knives and other
utensils you’ll be using with warm, soapy water.
You’re in your supermarket’s produce section. What a wealth of fresh colours, tastes, textures—and
possibilities! Whether you’re buying items on your list or just looking for the freshest fruits and vegetables
in season now, you have many choices. But how do you know that the ones you’re choosing are the
freshest and the best? And once you get them home, how do you store them so they stay that way?
how to buy, store and more

Here’s what to look for and what to do to Store. Once you’re home, handle your containers. Check the “Buy and store” section
maintain their flavourful goodness before you produce carefully to preserve its full flavour, in the item’s entry for specifics on storing
use them. colour, freshness and nutrition. Most produce that item.)
should be stored unwashed: water encourages
Buy. Choose whole fruits and vegetables that For items you’ve peeled or cut, wrap them in
bacterial growth, which speeds decay.
look good: good colour, and no cuts, bruises, plastic or place in an airtight container, and
soft spots or dark spots. Look for good shape Tip: Remove the leafy green tops from radishes, refrigerate within 2 hours.
and feel, too: round if it should be round, firm beets, turnips and carrots before refrigerating.
Place fruits in one crisper drawer in the
if it should be firm, and so on. For cut fruits and The greens pull the moisture from the vegetables,
refrigerator, and vegetables in another: many
vegetables (melon halves or slices, pineapple causing them to lose freshness. If you’re going to use
fruits give off ethylene gas, which speeds the
cubes, winter squash chunks and the like), only the greens, wrap and refrigerate them separately.
vegetables’ decay. Also store produce away
buy containers or tightly wrapped packages
Store fruits and vegetables in perforated plastic from raw meat and seafood to prevent
that have been kept chilled. For fresh herbs,
bags, or in resealable plastic bags left partially cross-contamination.
look for good colour and condition: no yellow,
open. That will help preserve moisture while
black, slimy or dried-out leaves. Tip: If you’re not going to use fruits or vegetables
allowing air to circulate, keeping them fresher
right away or all at once, write the purchase date
At the checkout, make sure your fresh fruits longer. As an alternative to plastic, place them
on the bag or on a piece of tape on the container
and vegetables are packed separately from in a cloth bag, or in an open glass or ceramic
before refrigerating it. That way you’ll know how
meats, to prevent bacteria from spreading to container covered with a damp kitchen towel.
many days you’ve stored it and how soon to use it.
the produce (cross-contamination). (There are exceptions, though. Some items,
such as fresh beans, must be stored in airtight
4 5

FRUITS
fruits PEAK SEASONS
Most fruits have a peak season (sometimes two), although they may also be available at other times.
Nature’s definition of a season doesn’t always match the calendar dates for that season, and a peak
season may be a month shorter or several months longer than that. Some fruits are typically available
only during their peak; they’re marked with an asterisk (*). Some are available year-round, with or
without a peak season. And some year-round fruits have varieties that are available only in season; Apples are round, crunchy, juicy
those are marked with a dagger (†). and sweet—but they’re not only
red. There are also yellow, green,
spring fall year-round pink and multi-colour apples.
About 2,500 varieties are grown in
Apricot* Apple† Apple† Lime
Cherimoya* Carambola Avocado Mango the U.S., and while traditionally a
Feijoa*
Fuyu Persimmon*
Cherimoya*
Cranberries*
Banana
Blueberries
Orange†
Passion Fruit
fall favourite, some apple varieties
Lychee* Dragon Fruit Cantaloupe Pear† are available year-round. With
Mamey Sapote* Feijoa* Coconut Pepino Melon
Nectarine* Fig Dates Pineapple
their edible “wrapping,” flavour,
Pear† Gold Kiwifruit* Grapefruit Plantain portability, and versatility in the
Papaya Papaya Grapes† Sapote
Prickly Pear/Cactus Pear Pear† Green Kiwifruit Strawberries kitchen, apples are one of the most
Tangerine/Mandarin*
Ugli® Fruit*
Persimmon, Fuyu*
Persimmon, Hachiya*
Kiwano/Horned Melon
Lemon
Sweet Granadilla
Watermelon
popular fruits around.
Valencia Orange Prickly Pear/Cactus Pear
White Sapote Pummelo* More than that, they’re packed with
Quince*
nutrients. Low in calories and fat, and
apples
summer Raspberries
Tangerine/Mandarin*
White Sapote
cholesterol-free, apples also contain
Apricot* vitamin C and fibre—all in one
Bartlett Pear
Blackberries*
Blueberries
winter delicious package. Apples are one of
nature’s nutritional gifts . . . and “an
Boysenberries* Apricot*
Cantaloupe Black Sapote* apple a day” is still a smart choice.
Carambola* Blood Orange*
Casaba Melon* Carambola
Cherries* Cherimoya*
Crenshaw Melon* Coconut
Currants* Cranberries* Peak season: October–July. Prep and cook: Braeburns are Goes with: Herbs, spices and
Fig Doughnut Peach* Buy and store: Choose firm apples excellent apples for eating out of flavours: Almond, brandy, brown
Gold Kiwifruit* Fig that are free of bruises and gouges. hand, sliced for snacking, dipping sugar, caramel, cinnamon, clove,
They should have a fresh (not or serving with cheese, or diced lemon, nutmeg.
Gooseberries* Gooseberries*
musty) smell. Brown streaks, called in salads. To keep cut apples from Foods: Celery, cheese, nuts,
Guava* Kumquats* browning, dip into a solution of
scald, don’t affect the taste. Store oatmeal, peanut butter, pears,
Honeydew Melon Meyer Lemon* one part lemon juice and three
in a plastic bag in the refrigerator pork, raisins, sausage.
Juan Canary Melon Navel Orange* away from strong-smelling foods, parts water, or toss with vitamin
Health highlights: No fat,
Key Lime Papaya so that the apples don’t absorb C-fortified 100 % apple juice.
cholesterol or sodium. Provides
Lime Pear† those odours. Properly stored Braeburns are also a good choice
vitamin C.
Loganberries* (regional) Persimmon, Fuyu* apples have a shelf life of up to for pies and applesauce.
Mamey Sapote* Pomegranate* 6 weeks.
Nectarine Prickly Pear/Cactus Pear
Peach Pummelo*
Persian Melon* Quince*
Pluot®* Rambutan*
Braeburn Apple Nutrition Facts Amount / Teneur
Fat / Lipides 0 g
% DV / % VQ*
0%
Amount / Teneur
Carbohydrate / Glucides 19 g
% DV / % VQ*
6%
A native of New Zealand, the Braeburn Valeur nutritive
Plum* Tangelo* Per 1 medium apple, 3" diameter (138 g)
Saturated / saturés 0 g Fibre / Fibres 3 g 11 %
Prune Plum* Tangerine/Mandarin* ranges from red on a greenish-gold par pomme moyenne,
+ Trans / trans 0 g 0% Sugars / Sucres 14 g
diamètre de 3 po (138 g) Cholesterol / Cholestérol 0 mg Protein / Protéines 0.4 g
Rambutan* Temple Orange* background to nearly solid red. This
Calories 70 Sodium / Sodium 0 mg 0%
Raspberries Ugli® Fruit* crisp, multi-use eating apple has firm, * DV = daily value
Strawberries VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 10 %
juicy flesh and a sweet-tart flavour. Calcium / Calcium 0% Iron / Fer 2%
Watermelon
White Sapote Nutrition Terms: Excellent source. A serving contains at least 25 % of the Daily Value (DV) (at least 50 % DV for vitamin C).
Good source. A serving contains at least 15 % of the DV (at least 30 % DV for vitamin C). Provides. A serving contains at least
6 5 % of the DV. Very high fibre. A serving contains at least 6 grams of fibre. High fibre. A serving contains 4–5 grams of fibre. 7

FRUITS FRUITS
Peak season: October–February. stored apples have a shelf life of with vitamin C-fortified 100 % apple Peak season: Available fresh Prep and cook: Empires are Foods: Brie, celery, onions,
Buy and store: Choose firm apples up to 6 weeks. juice. year-round, peaking in September. good for eating out of hand, in pistachios, pork, raisins, salmon,
that are free of bruises and gouges. Prep and cook: Crisp, versatile Goes with: Herbs, spices and Buy and store: Choose firm salads and as caramel apples, and whole-grain breads.
They should have a fresh (not Cameos are excellent apples for flavours: Almond, cinnamon, clove, apples that are free of bruises and a good choice for pies and pink Health highlights: No fat,
musty) smell. An American Cameo® eating out of hand, sliced for honey, lemon, maple, nutmeg, gouges. Brown streaks, called scald, applesauce. To keep cut apples cholesterol or sodium. Provides
sticker from the Cameo Apple snacking, or diced in salads. They’re vermouth. from browning, dip into a solution
don’t affect the taste. The apples vitamin C.
Marketing Association signifies that also excellent cooked, baked in Foods: Blackberries, blue cheese, of one part lemon juice and three
pies or crisps, or baked whole. The should have a fresh (not musty)
an apple meets specific quality chestnuts, chicken, cranberries, smell. Store in a plastic bag in the parts water, or toss with vitamin
standards. Cameos have a thin skin, dense flesh holds its shape well ham, pecans, raisins, yogurt. C-fortified 100 % apple juice.
under heat, but may need a few refrigerator away from strong-
so handle with care to prevent Health highlights: No fat,
bruising. Store in a plastic bag in extra minutes of baking time. To smelling foods, so that the apples Goes with: Herbs, spices and
cholesterol or sodium. Provides don’t absorb those odours. Properly flavours: Almond, caramel,
the refrigerator away from strong- keep cut apples from browning, dip
vitamin C. stored apples have a shelf life of chocolate, cinnamon, clove,
smelling foods, so that the apples into a solution of one part lemon
juice and three parts water, or toss up to 6 weeks. honey, Kirsch, nutmeg, orange.
don’t absorb those odours. Properly
Empire Apple
Cameo® Apple The Empire apple gets its name from the
The crunchy, sweet-tart Cameo® apple is Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Empire State—a nickname for New York, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Fat / Lipides 0 g 0% Carbohydrate / Glucides 19 g 6% Fat / Lipides 0 g 0% Carbohydrate / Glucides 19 g 6%
a native of Washington state. Introduced Valeur nutritive Fibre / Fibres 3 g 11 % where this cross between the Red Delicious Valeur nutritive Fibre / Fibres 3 g 11 %
Saturated / saturés 0 g Saturated / saturés 0 g
Per 1 medium apple, 3" diameter (138 g) Per 1 medium apple, 3" diameter (138 g)
to supermarkets in 1998, it rapidly gained par pomme moyenne,
+ Trans / trans 0 g 0% Sugars / Sucres 14 g and the McIntosh originated. All or most of par pomme moyenne,
Cholesterol / Cholestérol 0 mg Protein / Protéines 0.4 g Cholesterol / Cholestérol 0 mg Protein / Protéines 0.4 g
popularity. This red-striped apple with diamètre de 3 po (138 g) the skin is dark red. The crunchy, sweet-tart diamètre de 3 po (138 g)
Calories 70 Sodium / Sodium 0 mg 0% Calories 70 Sodium / Sodium 0 mg 0%
distinctive white speckles is a good choice *D
V = daily value Empire is a good all-purpose apple, and a * DV = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 10 % VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 10 %
for eating out of hand, cooking or baking. Calcium / Calcium 0% Iron / Fer 2% good choice for snacks and lunchboxes. Calcium / Calcium 0% Iron / Fer 2%
Peak season: September–April. Prep and cook: The Cortland’s Foods: Bacon, celery, grapes, nuts, Peak season: Available year-round, Prep and cook: Fujis are excellent Foods: Cabbage, cheese, chestnuts,
Buy and store: Choose firm snow-white flesh resists browning peanut butter, pears, pineapple, starting in September. for eating out of hand and in salads, ham, onions, pears, pecans, pork,
apples that are free of bruises and when cut, making it ideal for slicing pork, raisins, yogurt. Buy and store: Choose firm and are a good choice for pies and walnuts, winter squash.
gouges. Brown streaks, called scald, and serving raw in salads, for fruit Health highlights: No fat, apples that are free of bruises and applesauce. To keep cut apples Health highlights: No fat,
don’t affect the taste. The apples platters and as garnishes, as well cholesterol or sodium. Provides gouges. Brown streaks, called scald, from browning, dip into a solution cholesterol or sodium. Provides
should have a fresh (not musty) as eating out of hand. Cortlands vitamin C. don’t affect the taste. The apples of one part lemon juice and three vitamin C.
smell. Store in a plastic bag in the are also good baked in pies and should have a fresh (not musty) parts water, or toss with vitamin
refrigerator away from strong- cooked in sauces. smell. Store in a plastic bag in the C-fortified 100 % apple juice.
smelling foods, so that the apples Goes with: Herbs, spices refrigerator away from strong- Goes with: Herbs, spices and
don’t absorb those odours. Properly and flavours: Brown sugar, smelling foods, so that the apples flavours: Caramel, cinnamon, clove,
stored apples have a shelf life of butterscotch, cinnamon, honey, don’t absorb those odours. Properly honey, Madeira, nutmeg, rosemary.
up to 6 weeks. nutmeg, rum, vanilla. Fuji Apple stored apples have a shelf life of
up to 6 weeks.
Fuji apples are one of the top-selling apples
Cortland Apple in the U.S. Developed in Japan in the 1930s,
The Cortland apple, a descendant of the Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
this apple variety has American parents: the Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
tart McIntosh, is sweeter than its forebear Valeur nutritive Fibre / Fibres 3 g 11 % Red Delicious and the Ralls Janet. Fujis are Valeur nutritive Fibre / Fibres 3 g 11 %
and has just a touch of tartness. This large par pomme moyenne,
+ Trans / trans 0 g 0% Sugars / Sucres 14 g big, round and bi-coloured, usually red and par pomme moyenne,
apple has dark orange to red stripes on a diamètre de 3 po (138 g) green-to-yellow stripes. The flesh is crisp, diamètre de 3 po (138 g)
green background, and is known for its *D
V = daily value firm and very sweet, making them good * DV = daily value
Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 10 % Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 10 %
tender, pure white flesh. VQ = valeur quotidienne
Calcium / Calcium 0% Iron / Fer 2% snacking apples. VQ = valeur quotidienne
Calcium / Calcium 0% Iron / Fer 2%
Peak season: Available year-round, Prep and cook: Crispins are Foods: Blackberries, currants, Peak season: Available year-round, Prep and cook: Gala apples are Foods: Blackberries, cabbage,
starting in October. excellent eating, salad and cooking custard, nuts, pineapple, pork, peaking in July. best eaten raw, either out of hand, Cheddar, chicken, dates, onions,
Buy and store: Choose firm apples. They’re a good choice for sweet potatoes, turkey, yogurt. Buy and store: Choose firm or in salads or fruit platters. To keep peanut butter, pears, salmon,
apples that are free of bruises and applesauce and pie, and baked Health highlights: No fat, apples that are free of bruises and cut apples from browning, dip into winter squash.
gouges. Brown streaks, called scald, whole or as thick wedges. To keep cholesterol or sodium. Provides gouges. Brown streaks, called scald, a solution of one part lemon juice Health highlights: No fat,
don’t affect the taste. The apples cut apples from browning, dip into vitamin C. don’t affect the taste. The apples and three parts water, or toss with cholesterol or sodium. Provides
should have a fresh (not musty) a solution of one part lemon juice should have a fresh (not musty) vitamin C-fortified 100 % apple vitamin C.
smell. Store in a plastic bag in the and three parts water, or toss with smell. Store in a plastic bag in the juice.
refrigerator away from strong- vitamin C-fortified 100 % apple refrigerator away from strong- Goes with: Herbs, spices and
juice.
smelling foods, so that the apples
don’t absorb those odours. Properly Goes with: Herbs, spices and
Gala Apple smelling foods, so that the apples
don’t absorb those odours. Properly
flavours: Black pepper, cinnamon,
maple, nutmeg, orange, rum,
stored apples have a shelf life of flavours: Almond, black pepper, Gala apples originated in New Zealand stored apples have a shelf life of vanilla.
up to 6 weeks. brown sugar, cinnamon, ginger, as a hybrid of the British apple, Cox’s up to 6 weeks.
Crispin/Mutsu Apple honey, nutmeg, sherry, vanilla.
Orange Pippen apple crossed with the
Mutsu, the original name for this crisp, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Red Delicious. One strain, the Royal Gala, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
juicy apple, reflects its Japanese origin. Valeur nutritive Fibre / Fibres 3 g 11 % received its name after Queen Elizabeth II Valeur nutritive Fibre / Fibres 3 g 11 %
Renamed Crispin for English-speaking par pomme moyenne,
+ Trans / trans 0 g 0% Sugars / Sucres 14 g declared her preference for it. The Gala is par pomme moyenne,
markets in the late 1960s, it’s a large, diamètre de 3 po (138 g) Cholesterol / Cholestérol 0 mg Protein / Protéines 0.4 g round, with creamy yellow skin with diamètre de 3 po (138 g) Cholesterol / Cholestérol 0 mg Protein / Protéines 0.4 g
yellowish-green apple with a pink blush. *D
V = daily value pink-orange stripes. This apple is crisp, juicy * DV = daily value
The flesh is firm, creamy and sweet. VQ = valeur quotidienne
Calcium / Calcium 0% Iron / Fer 2% and very sweet, and has a fragrant aroma. VQ = valeur quotidienne
Nutrition Terms: Excellent source. A serving contains at least 25 % of the Daily Value (DV) (at least 50 % DV for vitamin C).

FRUITS FRUITS
Peak season: Available year-round, Prep and cook: The Golden Goes with: Herbs, spices and Peak season: September–June. Prep and cook: Idareds are good and three parts water, or toss with
peaking in September. Delicious apple is good for eating flavours: Allspice, caramel, Buy and store: Choose firm for eating out of hand or slicing vitamin C-fortified 100 % apple juice.
Buy and store: Choose firm out of hand, and for baking, sauces cinnamon, cognac, cream, ginger, apples that are free of bruises and for snacks and fruit platters, and Goes with: Herbs, spices and
apples that are free of bruises and and cider. Its thin, tender skin lemon, nutmeg, vinegar. gouges. Brown streaks, called scald, for baking and cooking. The flavours: Almond, black pepper,
gouges. Brown streaks, called scald, doesn’t require peeling, and its pale Foods: Almonds, blue cheese, don’t affect the taste. The apples flesh sometimes has a rosy tinge brown sugar, ginger, horseradish,
don’t affect the taste. The apples flesh resists browning, making this chestnuts, cranberries, oatmeal, should have a fresh (not musty) that makes pink applesauce. To maple, nutmeg, red wine, vanilla.
should have a fresh (not musty) apple a good choice for salads. In pecans, pork, sauerkraut. smell. Store in a plastic bag in the heighten the colour, cook cored
Foods: Bacon, dates, feta, oatmeal,
smell. Store in a plastic bag in the addition, it keeps its shape when refrigerator away from strong- and quartered apples with the skins
Health highlights: No fat, onions, pears, raisins, salmon, sweet
refrigerator away from strong- cooked, making it a good choice smelling foods, so that the apples on, then pass them through a food
cholesterol or sodium. Provides potatoes, walnuts.
smelling foods, so that the apples for pies and open tarts—and don’t absorb those odours. Properly mill. Idareds are also well-suited to
vitamin C. Health highlights: No fat,
don’t absorb those odours. Properly because of its sweetness, requires stored apples have a shelf life of pies, tarts and baked apples. To keep
less added sugar. However, the cut apples from browning, dip into cholesterol or sodium. Provides
stored apples have a shelf life of
up to 6 weeks. Golden Delicious is a poor choice Idared Apple up to 6 weeks.
a solution of one part lemon juice vitamin C.
for applesauce. The Idared, a native of Idaho, is a
Golden Delicious Apple descendant of the Jonathan apple. This
The versatile and popular Golden Delicious Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
multi-purpose apple has a tangy flavour Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
apple was discovered in West Virginia in Valeur nutritive Fibre / Fibres 3 g 11 % like the Jonathan but is noticeably larger. Valeur nutritive Fibre / Fibres 3 g 11 %
1890. It has a pale yellow skin, sometimes par pomme moyenne,
+ Trans / trans 0 g 0% Sugars / Sucres 14 g The Idared’s skin is burgundy red over a par pomme moyenne,
diamètre de 3 po (138 g) Cholesterol / Cholestérol 0 mg Protein / Protéines 0.4 g diamètre de 3 po (138 g) Cholesterol / Cholestérol 0 mg Protein / Protéines 0.4 g
with a pale red blush, and crisp, pale flesh. green background. The flesh is firm and
This all-purpose apple has a sweet, mellow, *D
V = daily value holds its shape well when cooked, making * DV = daily value
flowery flavour, and is moderately juicy. Calcium / Calcium 0% Iron / Fer 2% this an excellent baking apple. Calcium / Calcium 0% Iron / Fer 2%
Peak season: Available year-round, Prep and cook: The Granny Smith Goes with: Herbs, spices and Peak season: Available year-round. Prep and cook: The Jazz apple is Foods: Blackberries, chicken,
starting in August. is excellent for eating out of hand flavours: Allspice, brown sugar, Buy and store: Choose firm good for eating out of hand, sliced custard, dates, multi-grain crackers,
Buy and store: Choose firm for its tart flavour and crisp texture. Calvados, cinnamon, lemon, apples that are free of bruises and or cut for salads, and baking. To peanuts, pears, pork, squash.
apples that are free of bruises and It’s also an excellent cooking apple, molasses, orange, vermouth. gouges. Brown streaks, called scald, keep cut apples from browning, Health highlights: No fat,
gouges. Brown streaks, called scald, and is often specified in pie recipes Foods: Blue cheese, cabbage, don’t affect the taste. The apples dip into a solution of one part cholesterol or sodium. Provides
don’t affect the taste. The apples because it holds its shape and chestnuts, cranberries, cream, should have a fresh (not musty) lemon juice and three parts water, vitamin C.
should have a fresh (not musty) flavour when cooked. To keep cut pears, squash, turkey, walnuts. smell. Store in a plastic bag in the or toss with vitamin C-fortified 100
smell. Store in a plastic bag in the apples from browning, dip into a refrigerator away from strong- % apple juice.
refrigerator away from strong- solution of one part lemon juice smelling foods, so that the apples Goes with: Herbs, spices and
smelling foods, so that the apples and three parts water, or toss with don’t absorb those odours. Properly flavours: Allspice, brandy, caramel,
vitamin C.
don’t absorb those odours. Properly vitamin C-fortified 100 % apple stored apples have a shelf life of cinnamon, clove, honey, lemon,
juice.
Granny Smith Apple stored apples have a shelf life of
up to 6 weeks.
up to 6 weeks. maple, nutmeg, sherry, vanilla.
Granny Smith apples were discovered in Jazz™ Apple
Australia in 1868 by “Granny” Anne Smith. The Jazz™ apple, a recent variety from
The Granny Smith wasn’t introduced to the Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
New Zealand, is a cross between a tangy Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
U.S. until the 1950s, when the apples were Valeur nutritive Fibre / Fibres 3 g 11 % Braeburn and a sweet Royal Gala. This Valeur nutritive Fibre / Fibres 3 g 11 %
imported from New Zealand and South par pomme moyenne,
+ Trans / trans 0 g 0% Sugars / Sucres 14 g bright red, round apple with subtle yellow par pomme moyenne,
diamètre de 3 po (138 g) Cholesterol / Cholestérol 0 mg Protein / Protéines 0.4 g diamètre de 3 po (138 g) Cholesterol / Cholestérol 0 mg Protein / Protéines 0.4 g
Africa. This multi-use apple has bright under-striping is a snacking and cooking
green freckled skin and firm flesh with *D
V = daily value apple with a sweet-tart flavour and crunchy, * DV = daily value
tart, full-bodied flavour and crisp texture. Calcium / Calcium 0% Iron / Fer 2% effervescent texture. Calcium / Calcium 0% Iron / Fer 2%
Peak season: September– Prep and cook: Honeycrisps are Foods: Cream cheese, currants, Peak season: October–July. Prep and cook: Jonagolds are Foods: Cabbage, celery, onions,
February. good for eating out of hand, slicing graham crackers, ham, onions, Buy and store: Choose firm excellent for eating out of hand and pecans, prunes, sausage, sour
Buy and store: Choose firm for snacks or fruit platters, or dicing peanut butter, pine nuts, prunes, apples that are free of bruises and for cooking. They’re a good choice cream, sweet potatoes, turkey.
apples that are free of bruises and for salads. Honeycrisps are also a sausage, yogurt. gouges. Brown streaks, called scald, for snacks, salads, sauces, sautées Health highlights: No fat,
gouges. Brown streaks, called scald, good choice for applesauce. To Health highlights: No fat, don’t affect the taste. The apples and pies. To keep cut apples from cholesterol or sodium. Provides
don’t affect the taste. The apples keep cut apples from browning, cholesterol or sodium. Provides should have a fresh (not musty) browning, dip into a solution of vitamin C.
should have a fresh (not musty) dip into a solution of one part vitamin C. smell. Store in a plastic bag in the one part lemon juice and three
smell. Store in a plastic bag in the lemon juice and three parts water, refrigerator away from strong- parts water, or toss with vitamin
refrigerator away from strong- or toss with vitamin C-fortified 100 smelling foods, so that the apples C-fortified 100 % apple juice.
smelling foods, so that the apples % apple juice. don’t absorb those odours. Properly Goes with: Herbs, spices and
don’t absorb those odours. Properly Goes with: Herbs, spices and stored apples have a shelf life of flavours: Almond, black pepper,
Honeycrisp Apple stored apples have a shelf life of flavours: Cinnamon, clove, ginger, up to 6 weeks. butterscotch, cinnamon, honey,
The Honeycrisp apple is named for its up to 6 weeks. honey, nutmeg, orange, sherry, Jonagold Apple lemon, maple, rum.
mild, honey-like flavour. Introduced by vanilla.
The Jonagold is a cross between the
the University of Minnesota in 1991, it Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Jonathan and the Golden Delicious. The Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
has a distinctive mottled red skin over Valeur nutritive Fibre / Fibres 3 g 11 % skin is yellow-green with a red-orange Valeur nutritive Fibre / Fibres 3 g 11 %
a yellow background. The juicy flesh is par pomme moyenne,
+ Trans / trans 0 g 0% Sugars / Sucres 14 g blush, and the flesh is almost yellow. This par pomme moyenne,
coarse-textured and very crisp, even diamètre de 3 po (138 g) Cholesterol / Cholestérol 0 mg Protein / Protéines 0.4 g
crisp, juicy apple has a honey-sweet flavour diamètre de 3 po (138 g) Cholesterol / Cholestérol 0 mg Protein / Protéines 0.4 g
“explosive,” making the Honeycrisp *D
V = daily value with a hint of tartness. It’s a versatile apple * DV = daily value
increasingly popular as an eating apple. VQ = valeur quotidienne
Calcium / Calcium 0% Iron / Fer 2% that’s a favourite of apple connoisseurs. VQ = valeur quotidienne

FRUITS FRUITS
Peak season: September–April. Prep and cook: Jonathans are parts water, or toss with vitamin Peak season: October–August. Prep and cook: The Pink Lady is Foods: Blackberries, currants,
Buy and store: Choose firm excellent for eating out of hand and C-fortified 100 % apple juice. Buy and store: Choose firm very good for eating out of hand, or goat cheese, oranges, peanut
apples that are free of bruises and for cooking. Crisp and round, they’re Goes with: Herbs, spices and apples that are free of bruises and in salads, pies and sauces. Because butter, pears, sausage, squash.
gouges. Brown streaks, called scald, a good choice for lunchboxes and flavours: Brown sugar, cinnamon, gouges. Brown streaks, called scald, its flesh resists browning, it’s a good Health highlights: No fat,
don’t affect the taste. The apples for candy apples. The firm texture clove, honey, nutmeg, orange, don’t affect the taste. The apples choice for fruit platters. Its pink cholesterol or sodium. Provides
should have a fresh (not musty) of the flesh is well-suited to pies, sherry, vanilla. should have a fresh (not musty) colour, crisp texture and sweet-tart vitamin C.
smell. Store in a plastic bag in the and the sweet-tart flavour works smell. Store in a plastic bag in the flavour make the Pink Lady the
Foods: Apricots, blackberries,
refrigerator away from strong- well in applesauce and apple butter. refrigerator away from strong- ultimate dessert-quality eating
Brie, celery, dates, ham, pecans,
smelling foods, so that the apples Jonathans blend well with sweeter smelling foods, so that the apples apple—simply core, slice and serve.
quince, raisins, sausage, squash.
don’t absorb those odours. Properly varieties such as Golden Delicious don’t absorb those odours. Properly Goes with: Herbs, spices and
and Fuji. To keep cut apples from Health highlights: No fat,
stored apples have a shelf life of stored apples have a shelf life of flavours: Almond, brown sugar,
browning, dip into a solution of cholesterol or sodium. Provides
up to 6 weeks.
one part lemon juice and three vitamin C. Pink Lady® Apple up to 6 weeks. cinnamon, clove, lemon, maple,
rosemary, vermouth.
The aptly named Pink Lady®, also known as
Jonathan Apple Cripps Pink, comes from western Australia,
The Jonathan, a classic American apple, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
where it was developed by crossing Golden Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
was discovered in New York in 1826, and is Valeur nutritive Fibre / Fibres 3 g 11 % Delicious and Lady Williams apples. The Valeur nutritive Fibre / Fibres 3 g 11 %
still popular today. This crimson apple with par pomme moyenne,
+ Trans / trans 0 g 0% Sugars / Sucres 14 g Pink Lady has a pink skin and very white par pomme moyenne,
occasional touches of green has a hint of diamètre de 3 po (138 g) Cholesterol / Cholestérol 0 mg Protein / Protéines 0.4 g firm, crisp flesh. Its sweet-tart flavour diamètre de 3 po (138 g) Cholesterol / Cholestérol 0 mg Protein / Protéines 0.4 g
spiciness that blends well with other apple *D
V = daily value makes it outstanding for eating fresh or * DV = daily value
varieties in sauces and cider. VQ = valeur quotidienne
Calcium / Calcium 0% Iron / Fer 2% baking. VQ = valeur quotidienne
Peak season: September–May. Prep and cook: McIntosh apples Goes with: Herbs, spices and Peak season: Available year-round, Prep and cook: The Red Delicious honey, maple, nutmeg, orange,
Buy and store: Choose firm are excellent for eating out of flavours: Caramel, clove, coriander, starting in September. is a favourite snacking apple to eat vermouth.
apples that are free of bruises and hand, diced in salads, or cooking honey, lemon, maple, nutmeg, Buy and store: Choose firm out of hand, or to add to salads. Foods: Bacon, celery, Cheddar,
gouges. Brown streaks, called scald, in sauces. They can be used for sherry. apples that are free of bruises and It is not well-suited to cooking or multi-grain crackers, peanut butter,
don’t affect the taste. The apples baking, but because the tender Foods: Bacon, celery, Cheddar, gouges. Brown streaks, called scald, baking, as it becomes mushy when raisins, walnuts.
should have a fresh (not musty) flesh cooks down quite a bit, cut chocolate, cranberries, oatmeal, don’t affect the taste. The apples cooked. To keep cut apples from
smell. Store in a plastic bag in the into thick slices or add a thickener pears, pork, squash, walnuts. should have a fresh (not musty) browning, dip into a solution of
refrigerator away from strong- to pies. To keep cut apples from smell. Store in a plastic bag in the one part lemon juice and three
Health highlights: No fat, vitamin C.
smelling foods, so that the apples browning, dip into a solution of refrigerator away from strong- parts water, or toss with vitamin
don’t absorb those odours. Properly one part lemon juice and three smelling foods, so that the apples C-fortified 100 % apple juice.
vitamin C.
McIntosh Apple stored apples have a shelf life of parts water, or toss with vitamin
C-fortified 100 % apple juice.
don’t absorb those odours. Properly Goes with: Herbs, spices
The McIntosh, a longtime favourite up to 6 weeks. Red Delicious Apple stored apples have a shelf life of
up to 6 weeks.
and flavours: Brown sugar,
butterscotch, cinnamon, cognac,
of apple lovers, was discovered as a The Red Delicious apple is probably the
chance seedling in 1811 by John McIntosh. best-known eating apple. The Western Red
Perhaps nothing evokes autumn better than Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Delicious is a large, heart-shaped solid red Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
the McIntosh, even today. With its deep Valeur nutritive Fibre / Fibres 3 g 11 % or striped red apple with five knobs on the Valeur nutritive Fibre / Fibres 3 g 11 %
red tinged with green colouring, aromatic par pomme moyenne,
+ Trans / trans 0 g 0% Sugars / Sucres 14 g bottom. The Eastern variety is rounder than par pomme moyenne,
fragrance and lightly tart flavour, this juicy, diamètre de 3 po (138 g) Cholesterol / Cholestérol 0 mg Protein / Protéines 0.4 g the Western. Red Delicious apples have diamètre de 3 po (138 g) Cholesterol / Cholestérol 0 mg Protein / Protéines 0.4 g
tangy apple is a good choice for snacking, *D
V = daily value yellow flesh and a crisp texture. They are * DV = daily value
sauces and pies. VQ = valeur quotidienne
Calcium / Calcium 0% Iron / Fer 2% mildly sweet and juicy. VQ = valeur quotidienne
Peak season: Late September– Properly stored apples have a shelf brandy, caramel, cinnamon, lemon, Peak season: Available year-round, Prep and cook: This renowned Goes with: Herbs, spices and
October; available in limited areas. life of up to 6 weeks. molasses, vanilla. starting in September. cooking apple is a good choice flavours: Allspice, caramel,
Buy and store: The Northern Spy Prep and cook: The Northern Foods: Almonds, blue cheese, Buy and store: Choose firm for pies, applesauce and baking cinnamon, coriander, lemon,
is a hard apple that stores well. Spy is excellent in pies and other cabbage, custard, ham, hazelnuts, apples that are free of bruises and whole because its flavour intensifies Madeira, nutmeg, vinegar.
Choose firm apples that are free of desserts, and is also used for cider. pears, sweet potatoes. gouges. Brown streaks, called scald, when cooked. It’s also well-suited Foods: Blue cheese, chicken,
bruises and gouges. Brown streaks, To keep cut apples from browning, don’t affect the taste. The apples to eating out of hand. To keep cut cranberries, ham, onions, pecans,
called scald, don’t affect the taste. dip into a solution of one part should have a fresh (not musty) apples from browning, dip into a sour cream, sweet potatoes.
The apples should have a fresh lemon juice and three parts water, smell. Store in a plastic bag in the solution of one part lemon juice
vitamin C. Health highlights: No fat,
(not musty) smell. Store in a plastic or toss with vitamin C-fortified 100 refrigerator away from strong- and three parts water, or toss
with vitamin C-fortified 100 %
Northern Spy Apple bag in the refrigerator away from
strong-smelling foods, so that the
% apple juice. smelling foods, so that the apples
don’t absorb those odours. Properly apple juice.
vitamin C.
Goes with: Herbs, spices and
The Northern Spy was discovered in about apples don’t absorb those odours. flavours: Allspice, black pepper, stored apples have a shelf life of
1800 as a chance seedling in an orchard in Rome Beauty Apple up to 6 weeks.
East Bloomfield, N.Y. Also known as Red The Rome Beauty is a big, round, bright
Northern Spy and Red Spy, this flavourful Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* red apple streaked with yellow. The name Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
apple usually has a red skin streaked with Valeur nutritive Fibre / Fibres 3 g 11 %
comes from Rome, Ohio, where this apple Valeur nutritive Fibre / Fibres 3 g 11 %
yellow. The flesh is juicy and quite crisp, par pomme moyenne,
+ Trans / trans 0 g 0% Sugars / Sucres 14 g was discovered. The Rome’s flavour ranges par pomme moyenne,
and its sweet flavour has a pleasing tartness diamètre de 3 po (138 g) Cholesterol / Cholestérol 0 mg Protein / Protéines 0.4 g from sweet to mildly tart. It is an excellent diamètre de 3 po (138 g) Cholesterol / Cholestérol 0 mg Protein / Protéines 0.4 g
and acidity, making the Northern Spy a *D
V = daily value cooking and baking apple, and is sometimes * DV = daily value
favourite among bakers. VQ = valeur quotidienne
Calcium / Calcium 0% Iron / Fer 2% called the “baker’s buddy.” VQ = valeur quotidienne

FRUITS FRUITS
Peak season: October–August. Prep and cook: The flavourful, Goes with: Herbs, spices and
Buy and store: Choose firm all-purpose Winsesap works well flavours: Brown sugar, chocolate,
apples that are free of bruises and for eating out of hand and in cinnamon, ginger, maple, orange, Peak season: Available seed. Scoop out the flesh with Foods: Beef, chiles, crab, eggs,
gouges. Brown streaks, called scald, salads, and cooked in sauces and sherry. year-round. a spoon or peel the skin with a grapefruit, mangoes, oranges,
don’t affect the taste. The apples pies. With its sweet-spicy taste, the Foods: Cheddar, currants, ham, Buy and store: For immediate use, knife, starting at the small end. red onions, shrimp, smoked
should have a fresh (not musty) Winesap is also a favourite for cider. onions, peanuts, pears, pork, choose slightly firm avocados that The flesh discolours quickly, so salmon, tomatoes.
smell. Store in a plastic bag in the To keep cut apples from browning, squash, whole-grain bread. yield to gentle pressure. For later use immediately, or sprinkle with Health highlights: Contains
refrigerator away from strong- dip into a solution of one part use, choose firm avocados and lemon or lime juice. Avocados monounsaturated fat. No
Health highlights: No fat, halves can be filled with chicken,
smelling foods, so that the apples lemon juice and three parts water, store at room temperature until cholesterol. Low sodium. Excellent
cholesterol or sodium. Provides shrimp or tuna salad, mashed for
don’t absorb those odours. Properly or toss with vitamin C-fortified 100 ripe. To speed ripening, place in source of vitamin K and folate.
vitamin C. guacamole or spreads, diced for
stored apples have a shelf life of % apple juice. a paper bag with an apple. Once Good source of vitamins B6 and E.
up to 6 weeks. ripe, refrigerate up to 3 days. salads, and sliced for sandwiches Provides vitamin C and potassium.
or garnishes. Very high in fibre.
Prep and cook: Cut lengthwise
Avocado, Hass around the seed, and twist the Goes with: Herbs, spices and
Winesap Apple Hass avocados are the most popular
halves to separate. Remove the flavours: Balsamic vinegar, cilantro,
Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* cumin, lime, parsley, pineapple, salt.
The Winesap apple gets its name from
Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides 19 g 6% avocado in the U.S. The mother tree from
its spicy, tangy flavour reminiscent of wine. Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Per 1 medium apple, 3" diameter (138 g)
Saturated / saturés 0 g Fibre / Fibres 3 g 11 % which all Hass avocados descend grew in
Winesaps are all-purpose apples with + Trans / trans 0 g 0% Sugars / Sucres 14 g Valeur nutritive Fat / Lipides 13 g 21 % Carbohydrate / Glucides 7 g 2%
par pomme moyenne,
Cholesterol / Cholestérol 0 mg Protein / Protéines 0.4 g
La Habra Heights, California, until 2002. Saturated / saturés 2 g Fibre / Fibres 6 g 24 %
deep red skin, and flesh that’s firm, diamètre de 3 po (138 g) Per ½ avocado (87 g)
Calories 70 Sodium / Sodium 0 mg 0% The Hass is known for its pebbly skin, par demi-avocat (87 g)
crisp and juicy. Its flavour makes it a *D
V = daily value Cholesterol / Cholestérol 0 mg Protein / Protéines 2 g
VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 10 % which turns from green to purplish black Calories 140
top choice for cider. Calcium / Calcium 0% Iron / Fer 2% Sodium / Sodium 5 mg 0%
when ripe. The creamy, pale green flesh * DV = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 15 %
has a rich, nutty flavour. Calcium / Calcium 2% Iron / Fer 4%
Peak season: May–August Prep and cook: Apricots can be Goes with: Herbs, spices and
(North American apricots); eaten out of hand. Slice in half; flavours: Brandy, caramel,
February–March (South American the pit will fall out easily. They can cinnamon, cream, ginger, lemon,
apricots). be stewed or poached for fruit orange, vanilla.
Buy and store: Choose plump, compotes and sauces, and baked Foods: Almonds, Camembert,
fairly firm (but not hard) apricots in tarts. Chopped apricots can be chicken, lamb, pork, raspberries,
with uniform colour. Avoid any that added to batter for breads, muffins, rice, Roquefort, yogurt.
are shrivelled, bruised or green. pancakes and coffee cakes. To grill,
Store at room temperature until place apricot halves on skewers,
cholesterol or sodium. Good source
soft-ripe. To speed ripening, place brush with honey, and grill until
of vitamin A. Provides vitamins C
in a paper bag with an apple. semi-soft. To broil, place apricot
and E and potassium.
Once ripe, refrigerate in a plastic halves skin side down on a baking
bag for up to 5 days. sheet and broil for 7 to 10 minutes.
Apricot
Apricots originated in China more Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Fat / Lipides 0 g 0% Carbohydrate / Glucides 12 g 4%
than 4,000 years ago. Today, more Valeur nutritive Fibre / Fibres 2 g 8% Bananas are sweet, portable and
Saturated / saturés 0 g
Per 3 apricots, raw (105 g)
than 95 % of U.S. apricots are grown in + Trans / trans 0 g 0%
par 3 abricots, cru (105 g)
Cholesterol / Cholestérol 0 mg
Sugars / Sucres 10 g
Protein / Protéines 1 g
versatile, and a year-round favourite
northern California. A relative of the Calories 50
peach, apricots have a sweet-tart flavour *D
V = daily value
Sodium / Sodium 0 mg 0% (they’re a top-selling fruit in the U.S.).
VQ = valeur quotidienne Vitamin A / Vitamine A 20 % Vitamin C / Vitamine C 20 %
and orange-yellow to orange skin. Calcium / Calcium 2% Iron / Fer 2% Depending on the variety, they have a
yellow, red, purple or speckled peel,
Peak season: Late May–March. seed. Scoop out the flesh with lemongrass, lime, mint, sea salt,
and can be as long as 12 inches or
Buy and store: For immediate use, a spoon or peel the skin with a
knife, starting at the small end.
vinaigrette. as small as 3 inches. A tropical fruit,
choose slightly firm avocados that Foods: Chicken, eggs, grapefruit,
yield to gentle pressure. For later The flesh discolours quickly, so lettuce, mangoes, oranges, red bananas are harvested green: they’re
use, choose firm avocados, and use immediately, or sprinkle with onions, shrimp, smoked fish,
store at room temperature until lemon or lime juice. Avocado tomatillos. one of the few fruits whose flavour gets
halves can be filled with chicken,
ripe. To speed up ripening, place in
a paper bag with an apple. Once shrimp or tuna salad, mashed for
Health highlights: Contains better when they ripen off the plant.
monounsaturated fat. No
ripe, refrigerate up to 3 days. guacamole or spreads, diced for
cholesterol or sodium. Excellent
Prep and cook: Cut lengthwise
salads, and sliced for sandwiches
or garnishes.
source of folate. Good source of A favourite at breakfast, in lunchboxes,
around the seed, and twist the vitamin C and potassium. Provides
halves to separate. Remove the Goes with: Herbs, spices and vitamin B6. Very high in fibre. as snacks, in baked goods and more,
Avocado, Florida flavours: Cilantro, cumin, garlic,
bananas are also used cooked, especially
Florida avocados have smooth green skin.
in Latin American and Asian dishes.
bananas
Nicknamed “alligator pear,” varieties Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Fat / Lipides 15 g 24 % Carbohydrate / Glucides 12 g 4%
include Booth, Lula and Taylor. The flesh Valeur nutritive Fibre / Fibres 9 g 34 % And bananas are a healthy choice:
Per ½ avocado (152 g)
is yellow-green to yellow, with a creamy
texture and nutty flavour. Compared to
par demi-avocat (152 g)
+ Trans / trans 0 g
15 % Sugars / Sucres 4 g
they’re low in fat, cholesterol-free,
Calories 180
Hass (California) avocados, Florida *D
V = daily value
Sodium / Sodium 0 mg 0% and contain vitamin C, potassium
avocados are usually larger and less oily.
VQ = valeur quotidienne Vitamin A / Vitamine A
Calcium / Calcium
2%
2%
Vitamin C / Vitamine C
Iron / Fer
45 %
2% and fibre. So much goodness in one
Nutrition Terms: Excellent source. A serving contains at least 25 % of the Daily Value (DV) (at least 50 % DV for vitamin C). tasty, satisfying package.

FRUITS FRUITS
Peak season: Available Prep and cook: Burros are good Foods: Bacon, blueberries, Peak season: Available Prep and cook: Niño bananas Foods: Almonds, bacon, grapes,
year-round. for eating out of hand, or sliced for coconut, oranges, pecans, year-round. are good for eating out of hand, mangoes, oranges, seafood,
Buy and store: Choose firm cereal, fruit salads, smoothies and strawberries, walnuts, yogurt. Buy and store: Choose firm or sliced for fruit salads and as strawberries, yogurt.
bananas that are free of bruises desserts. Mashed, they can be used Health highlights: No fat, bananas that are free of bruises a topping for yogurt, pancakes Health highlights: No fat,
with no splits in the peel. Solid in quick breads, muffins and cakes. cholesterol or sodium. Good source with no splits in the peel. Solid or and waffles. They’re also good for cholesterol or sodium. Good source
green Burro bananas are unripe. They can be dried for banana chips. of vitamin B6. Provides vitamin C partially green Niños are unripe. cooking and especially baking. of vitamin B6. Provides vitamin C,
Burros ripen faster than other Goes with: Herbs, spices and and potassium. Store at room temperature to Mashed, they can be used in folate, magnesium and potassium.
varieties. Once ripe, they keep at flavours: Allspice, almond, brandy, continue ripening. Once ripe, they quick breads, muffins and cakes.
room temperature up to 2 days. brown sugar, cinnamon, lime, can be refrigerated up to 5 days. Goes with: Herbs, spices and
To slow ripening, place bananas pineapple. The peel may darken, but the flavours: Allspice, cinnamon,
in the refrigerator. The peel may Niño Banana flesh will be fine. coconut, honey, lemon, rum,
darken, but the flesh will be fine. Niño bananas, also known as baby or vanilla.
Burro Banana ladyfinger bananas, are smaller and sweeter
Burro bananas, also known as Orinoco, than the more familiar Cavendish. Niños
horse, hog or chunky bananas, are a thick, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
are usually no more than 3 inches long. Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
short variety about 6 inches long. When Valeur nutritive Fibre / Fibres 2 g 7% When ripe, their yellow skin is Valeur nutritive Fibre / Fibres 1 g 6%
Per 1 small banana (101 g) Per 1 extra small banana (81 g)
ripe, the yellow skin is speckled with dark par banane de petite taille (101 g)
+ Trans / trans 0 g 0% Sugars / Sucres 12 g speckled with dark spots, and their flesh par banane de très petite taille (81 g)
Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g
spots and the flesh is creamy white or Calories 90 is cream-coloured. Niños are popular in Calories 70
Sodium / Sodium 0 mg 0% Sodium / Sodium 0 mg 0%
yellow. The flavour is a mix of banana *D
V = daily value Latin American, African, Asian and * DV = daily value
and lemon. Calcium / Calcium 0% Iron / Fer 2% Pacific Rim cuisines. Calcium / Calcium 0% Iron / Fer 2%
Peak season: Available Prep and cook: Cavendish Foods: Cereal, cherries, chocolate, Peak season: Available Prep and cook: Red bananas are Foods: Apricots, bacon, grapefruit,
year-round. bananas are good for eating out ice cream, mangoes, peanuts, year-round. good for eating out of hand, or mangoes, oranges, papayas,
Buy and store: Choose firm of hand, or sliced for cereal, fruit pineapple, pork, strawberries. Buy and store: Choose firm sliced for fruit salad. They can also pecans, seafood, yogurt.
bananas that are free of bruises salads, smoothies and desserts. Health highlights: No fat, bananas that are free of bruises be sautéed. Because the texture Health highlights: No fat,
with no splits in the peel. Solid Mashed, they can be used in quick cholesterol or sodium. Excellent with no splits in the peel. If the is rather soft when ripe, they’re cholesterol or sodium. Good source
green or partially green Cavendish breads, muffins and cakes. source of vitamin B6. Good source peel is not a deep purplish shade, good mashed and used in breads, of vitamin B6. Provides vitamin C
bananas are unripe. Store at room Goes with: Herbs, spices and of magnesium. Provides vitamin C, the bananas are unripe. Store at cakes and pies. and potassium.
temperature until ripe. Once ripe, flavours: Almond, brown sugar, potassium, riboflavin and folate. room temperature to continue Goes with: Herbs, spices and
they keep at room temperature up chocolate, cinnamon, coconut, ripening. Once ripe, they can be flavours: Almond, brandy,
to 2 days, and may be refrigerated ginger, lime, orange. refrigerated up to 5 days. cinnamon, coconut, ginger,
up to 5 days. The peel will darken, lemon, mint.
but the flesh will be fine. Red Banana
Red bananas, also known as Cuban Red,
Jamaican Red or Indio bananas, are
Cavendish Banana Nutrition Facts Amount / Teneur
Fat / Lipides 0 g
% DV / % VQ*
0%
Amount / Teneur % DV / % VQ*
Carbohydrate / Glucides 27 g 9%
stockier and sweeter than the more familiar Nutrition Facts Amount / Teneur
Fat / Lipides 0 g
% DV / % VQ*
0%
Amount / Teneur
% DV / % VQ*
8%
Cavendish bananas are the most familiar Valeur nutritive Fibre / Fibres 2 g 8% Cavendish. When ripe, the peel is reddish- Valeur nutritive Fibre / Fibres 2 g 7%
Per 1 medium banana (118 g) Per 1 small banana (101 g)
and widely available variety to North par banane de taille moyenne (118 g)
+ Trans / trans 0 g 0% Sugars / Sucres 14 g purple flecked with black spots. The flesh par petite banane (101 g)
Americans. The versatile Cavendish is Calories 110 of these short, plump bananas is creamy Calories 90
6 to 10 inches long, and tastes best when *D
V = daily value white to light pink. Red bananas are sweet, * DV = daily value
its yellow peel is speckled with dark spots. Calcium / Calcium 0% Iron / Fer 2% with a hint of raspberry flavour. Calcium / Calcium 0% Iron / Fer 2%
Peak season: Available Prep and cook: Manzanos are Foods: Blueberries, chicken, Peak season: June–July; wrap. Refrigerate up to 6 days. Or Goes with: Herbs, spices and
year-round. good for eating out of hand, coconut, mangoes, oranges, available May–September. freeze them on a baking sheet, then flavours: Allspice, balsamic vinegar,
Buy and store: Choose firm or sliced for cereal, fruit salads, papayas, pecans. Buy and store: Choose firm, transfer them to a freezer container. cardamom, cinnamon, clove, cream,
bananas that are free of bruises smoothies and desserts. Mashed, Health highlights: No fat, plump, mould-free blackberries in Store frozen up to 12 months. ginger, lemon, lime, nutmeg, vanilla.
with no splits in the peel. Solid they can be used in quick breads, cholesterol or sodium. Good source an unstained container. Avoid any Prep and cook: Rinse, drain and pat Foods: Apples, blueberries, peaches,
or partially green Manzano muffins and cakes, and are of vitamin B6. Provides vitamin C, that are dull or reddish. To store, the berries dry with paper towels pecans, raspberries, walnuts.
bananas are unripe. Store at room especially good for fritters. folate, magnesium and potassium. remove berries from the packaging; just before using. Blackberries can Health highlights: Low in calories.
temperature until the skin is Goes with: Herbs, spices and do not wash. Discard any that are be eaten out of hand, added to No fat, cholesterol or sodium.
mouldy or crushed. Place a paper baked goods, smoothies or salads, Good source of vitamin K. Provides
completely black, indicating the flavours: Almond, Armagnac,
towel on a tray or baking sheet, and or made into jams. Frozen berries vitamin C. High in fibre. .
banana is ripe. Once ripe, they can cardamom, chocolate, cinnamon,
Manzano Banana be refrigerated up to 5 days. lemon, maple.
spread the berries in one layer on don’t need to be thawed before
Manzano bananas, also known as apple Blackberries the paper towel. Cover with another
paper towel, and cover with plastic
baking.
or finger bananas, are smaller and sweeter The largest of the wild berries, blackberries
than the more common Cavendish variety. grow on bramble bushes with needle-sharp
These pale yellow, short, plump bananas Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
thorns. A blackberry is actually a cluster Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
measure about 4 inches long. They have Valeur nutritive Fibre / Fibres 1 g 6% of individual seed-bearing sections called Valeur nutritive Fibre / Fibres 4 g 16 %
Per 1 extra small banana (81 g) Per 125 mL (76 g)
a distinctive sweet flavour with a hint of par banane de très petite taille (81 g)
+ Trans / trans 0 g 0% Sugars / Sucres 10 g drupelets. Ranging from dark purple to par 125 ml (76 g)
strawberry and apple. Manzanos are a Calories 70
Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g black, blackberries are sweet and juicy. Calories 35
Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g
popular ingredient in Latin American, *D
V = daily value In general, the more intense the colour, * DV = daily value
African and Asian dishes. Calcium / Calcium 0% Iron / Fer 2% the sweeter the taste. Calcium / Calcium 2% Iron / Fer 4%

FRUITS FRUITS
Peak season: June–August; Prep and cook: Rinse, drain honey, lemon, lime, maple, mint, Peak season: July–February. Prep and cook: Carambolas can Goes with: Herbs, spices and
available April–October (North and pat the berries dry with nutmeg, thyme. Buy and store: Choose firm, shiny, be eaten whole; the thin peel, flavours: Cilantro, cinnamon,
American berries); November– paper towels just before using. Foods: Almonds, apples, apricots, even-coloured carambolas with seeds and core are edible. If the clove, coconut, ginger, lemon,
March (South American berries). Blueberries can be eaten out bananas, Brie, blue cheese, chocolate, wide ribs. Avoid fruit with narrow ribs are dark, peel with a vegetable lemongrass, lime.
Buy and store: Choose firm, of hand, sprinkled on cereal, custard, peaches, pecans, pineapple, or shrivelled ribs. Unripe ones are peeler. Slice crosswise for an Foods: Avocado, banana, chicken,
plump blueberries with a silvery and added to fruit salads and raspberries, yogurt. light yellow with a touch of green eye-catching garnish; a 3-inch crab, melon, milk, oranges, red bell
frost. Avoid mouldy berries and smoothies. They can be cooked along the ribs. Carambolas are fruit will yield 10 to 12 thin slices. peppers, shrimp.
stained containers. Reddish ones for sauces and purées, added to cholesterol or sodium. Good source delicate, so handle with care. Turn Carambolas can be blended into
Health highlights: Low in calories.
aren’t ripe, but can be used for pancake batter, or baked in pies, of vitamin K. Provides vitamin C. an unripe carambola often until fruit drinks or diced for fruit salad,
No fat, sodium or cholesterol.
cooking. Refrigerate unwashed muffins and cakes. High in fibre. it’s ripe. Once the fruit is yellow to chicken salad, and sweet-and-sour
Excellent source of vitamin C.
blueberries, tightly covered, up Goes with: Herbs, spices and Carambola/Star Fruit golden with light brown ribs, it’s stir-fry. Carambola is an ingredient
in chutneys, fruit salsas and fruit
Blueberries to 10 days. flavours: Bourbon, brown sugar,
cinnamon, cognac, cream, ginger,
The carambola is a tropical fruit 3 to
ready to use. Refrigerate in a
plastic bag up to 7 days. relishes. Mashed carambola can be
Blueberries are grown throughout 5 inches long with waxy, yellow skin and added to quick breads and muffins.
the U.S., Canada and South America. five distinct ribs running lengthwise.
The sweet, juicy, smooth-skinned berries Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Originally from Sri Lanka and the Moluccas, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
are deep purple-blue to blue-black with Valeur nutritive Fibre / Fibres 4 g 16 % the carambola is also known as star fruit Valeur nutritive Fibre / Fibres 2 g 10 %
Per 125 mL (76 g) Per 1 medium fruit (89 g)
a silvery sheen called bloom. Historians par 125 ml (76 g)
+ Trans / trans 0 g 0% Sugars / Sucres 4 g because when cut crosswise, the slices have par fruit de taille moyenne (89 g)
believe that a simple blueberry pudding Calories 35 a unique star shape. The flesh is firm and Calories 30
called sautauthig was served at the *D
V = daily value juicy, and the light, refreshing flavour ranges * DV = daily value
first Thanksgiving. Calcium / Calcium 2% Iron / Fer 4% from very sweet to slightly tart. Calcium / Calcium 0% Iron / Fer 0%
Peak season: May–August. Prep and cook: Rinse, drain Goes with: Herbs, spices and Peak season: June–July; Prep and cook: Casabas are Goes with: Herbs, spices and
Buy and store: Choose plump, and pat the berries dry with flavours: Allspice, cardamom, available May–October. typically eaten fresh. Cut in half and flavours: Coconut, ginger, honey,
firm boysenberries that are uniform paper towels just before using. Champagne, cinnamon, clove, Buy and store: Choose a casaba scrape out the seeds and strings. lemon, lime, mint, orange, pepper,
in colour. Avoid mouldy berries Boysenberries can be eaten out cream, lemon, nutmeg, vanilla. that’s uniformly yellow, and heavy Halves can be cut into slices, cut port, salt, vanilla.
and those in stained containers. of hand, used to top cereal, ice Foods: Almonds, apples, blackberries, into cubes, or scooped out with a
for its size. Avoid unripe, rock-hard Foods: Berries, cherries, chicken,
To store, remove berries from the cream or yogurt, and added to cereal, chocolate, peaches, pecans, melon baller. Use in salads, chilled
fruit salads, parfaits and smoothies. melons and overripe ones with cucumber, grapefruit, mangoes,
packaging. Discard any that are raspberries, walnuts. lumps or soft spots. When ripe, the fruit soups, smoothies or fruit- nectarines, nuts, peaches,
mouldy or crushed. Blot unwashed They can be cooked for sauces and based cocktails. Serve slices plain,
Health highlights: Low in calories. skin is bright yellow and the stem prosciutto, ricotta, seafood.
berries with paper towels, and store purées, made into jams and syrups,
No fat, cholesterol or sodium. Good end is slightly soft. Store whole at topped with sorbet or yogurt, or
in a single layer on a tray covered baked in pies, muffins, cobblers Health highlights: Low in calories.
source of folate. High in fibre. room temperature until ripe, then drizzled with fruit-flavoured syrup
with paper towels. Refrigerate up and crisps, and added to pancake No fat or cholesterol. Low sodium.
batter. Frozen berries don’t need to refrigerate. Refrigerate cut melon, or liqueur.
to 7 days. Or freeze the berries on a Good source of vitamin C. Provides
tray or baking sheet, then transfer be thawed before baking. covered, 2 to 3 days. potassium.
them to a freezer container. Store
Boysenberries frozen up to 12 months. Casaba Melon
Boysenberries, a cross between the The casaba is a large, round muskmelon
blackberry, raspberry and loganberry, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
native to Turkey. It has a furrowed Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
were first sold at Knott’s Berry Farm in Valeur nutritive Fibre / Fibres 4 g 15 % golden-yellow rind, is pointed at the stem Valeur nutritive Fibre / Fibres 1 g 3%
Per 125 mL frozen, unsweetened (70 g) Per 125 mL cubes (90 g)
California in the 1930s. Boysenberries par 125 ml congelées, non sucrées (70 g)
+ Trans / trans 0 g 0% Sugars / Sucres 5 g end, and typically weighs 4 to 7 pounds. par 125 ml de cubes (90 g)
look like large, reddish-purple raspberries. Calories 35 The cream-coloured or pale green flesh is Calories 25
Their sweet-tart flavour combines the best *D
V = daily value mildly sweet and very juicy, with a taste * DV = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 4% VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 35 %
qualities of their three predecessors. Calcium / Calcium 2% Iron / Fer 4% reminiscent of cucumber. Calcium / Calcium 0% Iron / Fer 2%
Peak season: June–August; can be eaten with a spoon, with Foods: Berries, cherries, chicken, Peak season: November–May. a spoon. Peeled, seeded cherimoya Health highlights: Low fat
often available year-round. or without a filling such as cottage cottage cheese, cucumber, grapes, Buy and store: Choose firm, can be diced for salads and fruit and sodium. No saturated fat
Buy and store: Choose symmetrical cheese or sorbet. Halves can be ice cream, mangoes, nectarines, yellow-green to green cherimoyas salsas, or puréed for sorbets, flans, or cholesterol. Good source of
cantaloupes that are heavy for cut into slices, cut into cubes, or nuts, peaches, prosciutto, seafood, that are heavy for their size and free smoothies and ice cream. Sliced vitamins B6 and C and folate.
their size and free of bruises. scooped out with a melon baller. sorbet, yogurt. of brown splotches. Ripen at room cherimoya can also be baked. Provides thiamin, riboflavin and
The background colour of ripe Use in salads, chilled fruit soups, Health highlights: Low fat and temperature until the fruit yields Goes with: Herbs, spices and potassium. High in fibre.
cantaloupes is slightly golden. The salsas, smoothies and fruit-based sodium. No cholesterol. Excellent slightly when gently pressed. Once flavours: Cilantro, cinnamon,
stem end gives to light pressure and drinks. Sliced cantaloupe can also source of vitamins A and C. Good ripe, store tightly wrapped in the coconut, mint, vanilla.
is fragrant. Store whole cantaloupes be grilled. source of vitamin K and folate. refrigerator up to 4 days.
at room temperature up to 7 days. Foods: Bananas, jalapeños,
Goes with: Herbs, spices and Provides vitamin E and magnesium.
Cantaloupe Refrigerate cut melon up to 5 days.
flavours: Basil, black pepper, High in fibre.
Prep and cook: Serve cherimoya
well-chilled. Cut in half, remove the
mangoes, papayas, pineapple,
strawberries.
The cantaloupe, or muskmelon, is said Prep and cook: Cantaloupes are Champagne, cilantro, coconut,
usually eaten fresh. Slice in half and seeds, and scoop out the flesh with
to be named for Cantalupo, a papal villa scrape out the seeds. The halves
ginger, honey, lime, mint, orange, Cherimoya
port, salt, vanilla.
near Rome where the first ones were Cherimoya, also known as the custard
probably grown. The rind has a raised, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
apple, is round, oval or heart-shaped with Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Fat / Lipides 0.5 g 1% Carbohydrate / Glucides 16 g 5% Fat / Lipides 1 g 1% Carbohydrate / Glucides 28 g 9%
net-like covering, and the orange flesh Valeur nutritive Fibre / Fibres 5 g 19 % a scaly green exterior that resembles a Valeur nutritive Fibre / Fibres 4 g 14 %
Per 1 wedge, ¹/₈ medium melon (178 g) Per ½ cherimoya (156 g)
is sweet and juicy. The cantaloupe is in par quartier, ¹/₈ de melon de taille
+ Trans / trans 0 g 0% Sugars / Sucres 12 g pine cone. The flesh is sweet and creamy par demi-chérimole (156 g)
the same gourd family as squashes and moyenne (178 g) white with large, black seeds. The flavour Calories 120
Calories 70 Sodium / Sodium 15 mg 1% Sodium / Sodium 5 mg 0%
cucumbers, but because of its sweetness *D
V = daily value is similar to a blend of pineapple, mango, * DV = daily value
Vitamin A / Vitamine A 35 % Vitamin C / Vitamine C 90 % VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 30 %
is considered a fruit. VQ = valeur quotidienne Calcium / Calcium 2% Iron / Fer 4% papaya and vanilla. Calcium / Calcium 2% Iron / Fer 4%

FRUITS FRUITS
Peak season: May–August. Rinse and dry the cherries, place in cherries as a topping for waffles, Peak season: October–November; are soft, shrivelled or discoloured. Foods: Almonds, apples, apricots,
Buy and store: Choose plump, a plastic freezer bag, and press out yogurt and ice cream. available September–December. Cook in a saucepan just until they butternut squash, oranges, pecans,
bright cherries with green stems. excess air from bag before sealing. Goes with: Herbs, spices and Buy and store: Cranberries are pop. Overcooking results in mushy, turkey, walnuts.
Avoid cherries that are undersized, Prep and cook: Wash cherries flavours: Almond, brandy, usually sold in 12-ounce plastic bitter berries. Cranberry sauce Health highlights: Low in calories.
soft or shrivelled. If the stem or the just before use. To remove the pit, chocolate, cinnamon, cloves, cream, bags. Choose bags of shiny, plump traditionally accompanies a turkey No fat, cholesterol or sodium.
skin around the stem is brown, the use a cherry pitter or the tip of a honey, lemon, vanilla. red berries. Refrigerate in a tightly dinner, but cranberries can also Provides vitamin C.
cherries are not fresh. Store cherries vegetable peeler. Bing cherries Foods: Blue cheese, chicken, duck, sealed plastic bag up to 2 months be used in muffins, quick breads,
unwashed in the refrigerator up are excellent for eating out of melon, nectarines, nuts, oranges, or freeze up to 12 months. sauces, chutneys and relishes.
to 7 days either loosely packed in hand, and in fruit salads and green peaches, pineapple, pork. Prep and cook: Do not thaw Goes with: Herbs, spices and
a plastic bag, or in one layer in a salads. They can be baked in pies, Health highlights: No fat, frozen berries before cooking. Rinse flavours: Cinnamon, cloves, ginger,
baking pan covered with plastic fresh fruit tarts, cakes, cookies and cholesterol or sodium. Provides thoroughly. Discard any berries that nutmeg, sugar.
Cherries, Bing wrap. Cherries can be frozen, with
or without the pit, up to 12 months.
cupcakes, and cooked in sauces for
poultry, meats and desserts. Poach
vitamin C. Cranberries
Native to Eurasia, Bing cherries arrived Cranberries were named “craneberries”
in North America with the first English by the Pilgrims, who thought the vines
settlers. Among sweet cherries, Bing Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
looked like the head of a crane (the “e” Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
is king, outselling all other varieties in Valeur nutritive Fibre / Fibres 1 g 6% was eventually lost). Today, more than Valeur nutritive Fibre / Fibres 3 g 11 %
Per 10 cherries, sweet, raw (68 g) Per 125 mL, raw (58 g)
North America. These large, round par 10 cerises, sucrées, crues (68 g)
+ Trans / trans 0 g 0% Sugars / Sucres 9 g 110,000 metric tons of cranberries are par 125 ml, crues (58 g)
Cholesterol / Cholestérol 0 mg Protein / Protéines <1 g Cholesterol / Cholestérol 0 mg Protein / Protéines 0.2 g
cherries have a dark red skin that turns Calories 45 produced in the U.S. each year. Grown Calories 25
almost black when fully ripe. The purple- *D
V = daily value in bogs, these firm, scarlet berries are * DV = daily value
red flesh is firm, juicy and intensely sweet. Calcium / Calcium 0% Iron / Fer 2% distinctively tart. Calcium / Calcium 0% Iron / Fer 2%
Peak season: June–August. pit, up to 12 months. Rinse and dry and waffles. Because this cherry Peak season: August–September; Prep and cook: Crenshaws are Foods: Berries, cherries, chiles,
Buy and store: Choose firm, the cherries and place in a plastic is so sweet, the amount of sugar available July–October. typically eaten fresh. Cut in half and chicken, cottage cheese, grapes,
plump, shiny Rainier cherries freezer bag. Remove excess air in recipes can be reduced. Buy and store: Choose Crenshaws scrape out the seeds and strings. mangoes, nectarines, nuts,
with green stems attached. Avoid from bag before sealing. Goes with: Herbs, spices and with golden-green rinds. Avoid Halves can be cut into slices, cut peaches, prosciutto, seafood,
any that are undersized, soft or Prep and cook: Wash just before flavours: Almond, brandy, unripe, rock-hard melons and into cubes, or scooped out with a sorbet, yogurt.
shrivelled. Cherries are highly use. To remove the pit, use a cherry chocolate, cinnamon, cloves, overripe ones with lumps or soft melon baller. Use in salads, chilled Health highlights: Low in calories
perishable, so use soon after pitter or the tip of a vegetable lemon, vanilla. spots. When ripe, the melon gives fruit soups, smoothies and sorbet. and sodium. No fat or cholesterol.
purchase. Store cherries unwashed peeler. Rainiers can be eaten out Foods: Blue cheese, ham, off a spicy fragrance and the stem Goes with: Herbs, spices and Excellent source of vitamins A
in the refrigerator up to 7 days, of hand and in salads. They can be melon, nectarines, peaches, end is slightly soft. Store whole flavours: Basil, Champagne, and C.
either loosely packed in a plastic baked in fresh fruit tarts and other pineapple, pork. melons at room temperature cilantro, ginger, honey, lemon,
bag, or in one layer in a baking pan baked goods, and cooked in fruit
Health highlights: No fat, Crenshaw Melon until ripe. Refrigerate cut melon, lime, mint, orange, pepper, salt,
covered with plastic wrap. Cherries compotes, dessert sauces, and covered, up to 5 days. sherry, vanilla.
cholesterol or sodium. Provides The Crenshaw, thought to be a cross between
can be frozen, with or without the as a topping for yogurt, pudding
Cherries, Rainier vitamin C. a casaba and a cantaloupe (or Persian melon),
The Rainier cherry is a cross between is considered by some to be the sweetest,
two dark red cherries, the Bing and the Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
most succulent melon in the world. This large Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Van. Rainiers are yellow with a red blush. Valeur nutritive Fibre / Fibres 1 g 6% melon is pointed at the stem end and can Valeur nutritive Fibre / Fibres 1 g 2%
Per 10 cherries, sweet, raw (68 g) Per 125 mL cubes, raw (85 g)
The firm yellow flesh is finely textured, par 10 cerises, sucrées, crues (68 g)
+ Trans / trans 0 g 0% Sugars / Sucres 9 g weigh 5 to 10 pounds. It has a thick, slightly par 125 ml de cubes, cru (85 g)
Cholesterol / Cholestérol 0 mg Protein / Protéines <1 g Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g
with a colourless juice. Rainiers are noted Calories 45 ribbed rind that changes from dark green to Calories 30
for their large size, delicate flavour and *D
V = daily value golden green as it ripens. The flesh is pinkish- * DV = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 8% VQ = valeur quotidienne Vitamin A / Vitamine A 30 % Vitamin C / Vitamine C 50 %
exceptional sweetness. Calcium / Calcium 0% Iron / Fer 2% orange with a sweet, spicy flavour. Calcium / Calcium 0% Iron / Fer 2%
Peak season: September–January; to 4 days. Refrigerate soft coconut Goes with: Herbs, spices and Peak season: July–August. berries to an airtight container Goes with: Herbs, spices and
available year-round. meat and milk for use within 1 day. flavours: Almond, chocolate, Buy and store: To use fresh, and freeze up to 12 months. flavours: Cardamom, coriander,
Buy and store: Choose a coconut Prep and cook: To open a cream, curry powder, ginger, choose firm, dry, brightly coloured Prep and cook: Rinse, drain and mint, mustard, thyme, wine.
that’s heavy for its size, then shake coconut, pierce the eyes and drain honey, lemon, lemongrass, currants in an unstained container. pat dry just before using. Red and Foods: Apples, apricots, beef,
it: you should hear liquid sloshing the liquid. Place the coconut in a lime, rum. Paler berries are suitable for jams white currants are good eaten out blueberries, cherries, chicken,
inside. If the husk is removed, check 350˚F oven for 15 minutes. Let cool Foods: Bananas, carrots, nuts, and jellies. Avoid currants that are of hand or served with milk and duck, pears, pork.
the three soft spots (“eyes”) on the slightly, then wrap in a towel and oats, oranges, peaches, pineapple, mouldy, misshapen, or detached sugar. Currants are commonly Health highlights: Low in calories.
shell: they should not be mouldy or crack with a hammer. Pull the meat pumpkin, shrimp, winter squash. from their stems. To store, place used in jams and jellies. They can No, fat, cholesterol or sodium.
wet. Store whole coconuts in the away from the shell. One medium Health highlights: High in unwashed berries on a paper also be cooked in sauces, or baked Good source of vitamin C. Provides
refrigerator up to several weeks. coconut yields 3 to 4 cups grated saturated fat. Low sodium, and towel in clusters, and refrigerate in pies. Their intense flavour pairs potassium.
Refrigerate firm chunks of coconut coconut. To toast grated coconut, no cholesterol. Provides iron and up to 7 days. To freeze, place well with meats. Black currants
Coconut meat in an airtight container up to spread it on a cookie sheet and potassium. Very high in fibre. Currants (Red, Black, White) unwashed berries on a cookie are used in syrups and liqueurs
The coconut is the fruit of a coconut 10 days, and grated coconut up bake 2 hours at 200˚F, stirring Currants are tiny berries related to the sheet, then transfer the frozen such as crème de cassis.
occasionally.
palm tree. Multi-layered, it has a hard gooseberry. They grow in little clusters that
greenish outer shell (usually removed Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
look like grapes, but the taste is very tart. Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Fat / Lipides 23 g 35 % Carbohydrate / Glucides 10 g 3% Fat / Lipides 0 g 0% Carbohydrate / Glucides 8 g 3%
before export); a hairy, tan husk; a tough Valeur nutritive Fibre / Fibres 6 g 25 % Red and white currants are grown in the Valeur nutritive Fibre / Fibres 3 g 10 %
Per 125 mL shredded, raw (69 g) Per 125 mL, red and white, raw (59 g)
brown membrane; creamy white meat; and par 125 ml de noix de coco râpée,
+ Trans / trans 0 g 102 % Sugars / Sucres 4 g U.S. Black currants are grown in Europe. par 125 ml, rouges et blanches,
liquid in the centre. Cracking a coconut crue (69 g) (Don’t confuse these fresh berries with crues (59 g)
takes effort, but the sweet, moist coconut *D
V = daily value dried currants, which look like miniature
Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 4% * DV = daily value Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 40 %
meat is worth the effort. VQ = valeur quotidienne Calcium / Calcium 0% Iron / Fer 10 % raisins but are actually dried Zante grapes.) VQ = valeur quotidienne Calcium / Calcium 2% Iron / Fer 4%

FRUITS FRUITS
Peak season: Available Prep and cook: Because dates Goes with: Herbs, spices and Peak season: May–December; quarter, slice or chop for salads, lemon, mint, orange, port,
year-round. have the lowest moisture content flavours: Almond, brandy, caramel, dried figs available year-round. fresh fruit tarts, topping for yogurt rosemary, wine.
Buy and store: Choose fresh of any whole fruit, they may cumin, ginger, mint, rum, vanilla. Buy and store: Choose plump, firm or ice cream, and paired with Foods: Almonds, apricots, bacon,
dates that are plump, soft, shiny look dried after being stored. To Foods: Apples, apricots, bacon, figs that are heavy for their size. cheese and cured meats as an berries, cheese, melon, pears, pork,
use, soak in warm water several Handle with care: fresh figs bruise appetizer. Figs can be cooked for poultry, prosciutto, salami, walnuts.
and even-coloured. Avoid dates coconut, couscous, cream cheese,
Dates that are shrivelled, mouldy or minutes, then pat dry. Whole lamb, nuts, oats, oranges, peanut easily. Fresh figs should be eaten sauces and compotes, and used
as a pizza topping. Dried figs: Use
Health highlights: No, fat,
dates can be eaten out of hand, or soon after purchase. Store in the cholesterol or sodium. Provides
In ancient Mesopotamia, the date palm encrusted with sugar crystals. butter, wild rice.
refrigerator no more than 5 to in muffins and other baked goods,
Store at room temperature in an stuffed as an appetizer. Chopped, potassium.
was prized for the material it provided for Health highlights: No fat, 7 days. Freeze in an airtight steamed puddings, and sauces. To
airtight container up to 2 months. they add natural sweetness to trail
cholesterol or sodium. Good source container up to 6 months. plump dried figs, simmer in liquid
everyday products such as rope, lumber, Refrigerate wrapped in plastic mix, salads, breads, side dishes,
of vitamin B6, magnesium and such as fruit juice several minutes.
Prep and cook: Remove the stems
mattresses, baskets and, of course, fruit. up to 12 months. spreads and desserts. When dates
are used in baked goods, the
potassium. Provides calcium and Fig (the skin and seeds are edible). Goes with: Herbs, spices and
The word may come from the Greek, iron. Very high in fibre. A member of the mulberry family, the fig Fresh figs: Eat out of hand at room flavours: Anise, balsamic vinegar,
amount of sugar in many recipes basil, chocolate, cinnamon, honey,
meaning “finger.” Dates are oblong- can be reduced. is shaped like a small pear. Hundreds of temperature for full flavour. Or
shaped, typically 1 to 3 inches long, and fig varieties are grown worldwide. Among
have papery skin and a long, narrow pit. Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
the most popular are Calimyrna, Brown Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Fat / Lipides 0 g 0% Carbohydrate / Glucides 72 g 24 % Fat / Lipides 0 g 0% Carbohydrate / Glucides 19 g 6%
The colour can be deep brown, yellowish Valeur nutritive Fibre / Fibres 6 g 26 % Turkey, Mission, Kadota and Adriatic. The Valeur nutritive Fibre / Fibres 3 g 12 %
Per 4 Medjools, raw (96 g) Per 2 medium, raw (100 g)
brown or reddish brown. The meat has par 4 dattes variété Medjool, crues (96 g)
+ Trans / trans 0 g 0% Sugars / Sucres 64 g edible skin varies in colour, including white, par 2 de taille moyenne, crues (100 g)
an intensely sweet, caramel-like flavour. Cholesterol / Cholestérol 0 mg Protein / Protéines 2 g green, yellow, brown, purple and black. The Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g
Calories 270 Calories 70
Common varieties include Deglet Noor *D
V = daily value sweet, seed-filled pulp can be white, green, * DV = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 2% Vitamin C / Vitamine C 0% VQ = valeur quotidienne Vitamin A / Vitamine A 2% Vitamin C / Vitamine C 4%
and Medjool. Calcium / Calcium 6% Iron / Fer 6% amber or pinkish red. Calcium / Calcium 4% Iron / Fer 2%
Peak season: August–November. Prep and cook: Cut in half and Goes with: Herbs, spices and Peak season: November–January can be eaten out of hand, but Foods: Apples, cherries, pecans
Buy and store: Choose plump, scoop out the flesh with a spoon. flavours: Cilantro, cinnamon, (New Zealand gooseberries); gooseberries are most often rhubarb, sour cream.
well-coloured fruits that are free Cut away any residual skin, as the ginger, jalapeño, lemon, lime. summer (American gooseberries). baked in pies, crisps and cobblers. Health highlights: Low in calories.
of soft spots and brown tips on skin is not edible. Slice or dice the Foods: Chicken, cream, fish, Buy and store: Select hard, dry They are also good for chutneys, No fat, cholesterol or sodium. Good
the leaves. Ripe fruit yields slightly fruit as desired. Add cubed dragon oranges, peaches, pineapple, pork, berries. Store in the refrigerator jellies and sauces. If gooseberries source of vitamin C. Contains fibre.
when squeezed. Store unwashed in fruit to salads and chutneys. Use raspberries, vanilla. up to 7 days. have turned purplish and soft,
Dragon Fruit a plastic bag in the refrigerator up puréed fruit in smoothies, fruit
sauces, marinades, sherbets and
Health highlights: Low in fat. Prep and cook: Cut off the stems
use them in purées.
The dragon fruit, also known as pitaya and to 7 days. No cholesterol. and tops (unless the berries will Goes with: Herbs, spices and
sorbets. flavours: Allspice, chocolate,
be sieved after cooking). Sweeter,
pitahaya, is the fruit of a tropical cactus cinnamon, clove, cream, lemon,
fully ripe fresh gooseberries
that has fragrant, night-blooming flowers. Gooseberries nutmeg, sherry, sugar.
Long popular in Vietnam and Central and A staple in the Colonial American larder,
South America, the dragon fruit is gaining the gooseberry can be as small as a blueberry
popularity in the U.S. It is typically 3 to 4 or as big as a cherry tomato, such as the
inches long, with a thick, scaly, deep pink Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
large New Zealand variety. The skin can be Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Fat / Lipides (n/a) Carbohydrate / Glucides (n/a) Fat / Lipides 0 g 0% Carbohydrate / Glucides 8 g 3%
or yellow rind. The crisp flesh ranges from Valeur nutritive Fibre / Fibres (n/a) fuzzy, prickly or smooth, depending on the Valeur nutritive Fibre / Fibres 3 g 14 %
Saturated / saturés Saturated / saturés 0 g
Exact data not available (n/a) Per 125 mL, raw (79 g)
white to dark pink and is dotted with tiny, Données exactes non disponibles (s.o.)
+ Trans / trans (n/a) Sugars / Sucres variety. Green is the most common colour, par 125 ml, crues (79 g)
edible black seeds. It has a delicate, subtle, Cholesterol / Cholestérol Protein / Protéines Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g
Calories (n/a) but gooseberries can be white, yellow, purple Calories 35
Sodium / Sodium (n/a) Sodium / Sodium 0 mg 0%
slightly acidic flavour that hints of kiwifruit *D
V = daily value or almost black. They are highly acidic, and * DV = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A (n/a) Vitamin C / Vitamine C (n/a) VQ = valeur quotidienne Vitamin A / Vitamine A 2% Vitamin C / Vitamine C 35 %
and melon. Calcium / Calcium (n/a) Iron / Fer (n/a) tend to be tart. Calcium / Calcium 2% Iron / Fer 2%
Peak season: Spring–early Prep and cook: Handle gently to Goes with: Herbs, spices and
summer; fall–early winter. avoid bruising. Raw feijoas can be flavours: Chili, chocolate, coriander, Peak season: May–June. and ice cream. Use in marmalades, Health highlights: No fat or
cut in half and the pulp scooped ginger, lemon, mint. Buy and store: Choose smooth, jellies or fresh fruit juices and cholesterol.
Buy and store: A ripe feijoa is sauces.
fragrant and yields slightly when out with a spoon. Peel the thin, Foods: Bananas, pineapple. unblemished fruit that’s heavy for
pressed, similar to a ripe pear. bitter skin with a vegetable peeler, its size. Store at room temperature Goes with: Herbs, spices and
Health highlights: Low in calories. up to 7 days. flavours: Cinnamon, ginger,
Unripe feijoas can be bitter. To then slice or dice the flesh for
No fat, cholesterol or sodium. lemon, lime, vanilla.
speed ripening, place in a paper salads, salsas and smoothies. To Prep and cook: Sweet granadilla
Provides vitamin C.
bag with an apple. Refrigerate prevent browning, dip cut fruit into is typically eaten fresh. Break open Foods: Banana, coconut, guava,
whole ripe feijoas 3 to 5 days. To a solution of three parts water and Granadilla Sweet the shell and eat the pulp and kiwifruit, mango, milk, papaya,
freeze, peel the feijoa, purée the one part lemon juice. Feijoas can A subtropical fruit from South America. seeds with a spoon. Use sweet pineapple, watermelon, yogurt.
Feijoa raw fruit, and freeze in an airtight be cooked in sauces, pies, cakes,
muffins, jams and chutneys.
It is a cousin to passion fruit. Since passion granadilla as a topping for yogurt
The feijoa (fay-joh-ah or fay-yoh-ah) is container up to several months.
fruit is also called purple granadilla, it’s
sometimes called a pineapple guava easy to confuse the two. Sweet granadilla is
but is not a true guava. This small, bumpy, about 3 to 4 inches long, with an inedible,
egg-shaped fruit from South America has Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
thin, hard yellow-orange shell and attached Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Fat / Lipides 0 g 0% Carbohydrate / Glucides 5 g 2% Fat / Lipides (n/a) Carbohydrate / Glucides (n/a)
a bitter green skin and an exotic aroma. Valeur nutritive Fibre / Fibres 0 g 0% stem. The grey-green pulp is filled with Valeur nutritive Fibre / Fibres (n/a)
Saturated / saturés 0 g Saturated / saturés
Per 1 fruit (50 g) Exact data not available (n/a)
The cream-coloured flesh has a granular par fruit (50 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g crunchy, edible black seeds encased in tiny Données exactes non disponibles (s.o.)
+ Trans / trans (n/a) Sugars / Sucres
texture, and its tart flavour has hints of Calories 25
semi-translucent gelatinous packets. It has Calories (n/a)
Cholesterol / Cholestérol Protein / Protéines
Sodium / Sodium 0 mg 0% Sodium / Sodium (n/a)
quince, pineapple and mint. When ripe, the *D
V = daily value a slightly tart flavour and is sweeter and * DV = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 15 % VQ = valeur quotidienne Vitamin A / Vitamine A (n/a) Vitamin C / Vitamine C (n/a)
centre is jelly-like with tiny edible seeds. Calcium / Calcium 0% Iron / Fer 0% more fragrant than passion fruit. Calcium / Calcium (n/a) Iron / Fer (n/a)

FRUITS FRUITS
Peak season: Available and separate or scoop out the Goes with: Herbs, spices and Peak season: September–October; place the grapes in an airtight Goes with: Herbs, spices and
year-round. fruit with a serrated spoon. For flavours: Brown sugar, ginger, available year-round. container. Store frozen up to 7 days. flavours: Brandy, brown sugar, lemon,
sections, cut it in half lengthwise, honey, mint, orange, rosemary, Buy and store: Choose plump, full- Prep and cook: Grapes are excellent mint, orange, wine.
Buy and store: Choose heavy coloured grapes with firmly attached Foods: Apples, berries, Brie, chicken,
fruit with smooth, glossy skin. and separate and peel the sections rum, thyme, vermouth. for eating out of hand, and are best
green stems. A silver-white “bloom” when slightly chilled. To remove cream, cucumbers, mayonnaise, melon,
Grapefruit does not ripen after for salads and compotes. Fresh Foods: Avocado, bananas, berries, peaches, shrimp, spring greens, tilapia,
indicates freshness. Avoid grapes that seeds (if desired), cut grapes in half
picking. Store grapefruit at room juice is used as a beverage and chicken, fish, napa cabbage, are shrivelled or mouldy, have a brown tuna, walnuts, whole-grain bread.
lengthwise and remove seeds with a
temperature up to 7 days, or in in meat glazes, marinades, cakes pineapple, shrimp. area near the stem, or have dry, brown knife tip. Fresh grapes can be added Health highlights: Low in calories.
the refrigerator up to 8 weeks. and sorbets. Grapefruit is also Health highlights: Low in calories. Black/Purple Grapes stems. Grapes are picked and sold ripe. to salads, cheese plates and yogurt, or No fat, cholesterol or sodium.
used in marmalade. To remove the No fat, cholesterol or sodium. Black grapes are sometimes called red grapes To store, refrigerate unwashed grapes used as a garnish. They can be juiced,
Prep and cook: A grapefruit yields
white pith easily, drop the whole Excellent source of vitamin C. in a container or plastic bag up to crushed to make wine, or dried as
more juice if it’s hand-rolled on because their colour ranges from deep rose
Grapefruit the countertop several times
grapefruit in boiling water, remove
and let stand 4 minutes. The pith
Provides vitamin A and potassium.
to black, with 1 to 3 small inedible seeds.
7 days. To freeze, wash, pat dry, and
place in a single layer on a tray or
raisins. They can be cooked for jams,
jellies, compotes and sauces, and in
Grapefruit, a citrus fruit, grows in clusters before cutting. To eat a grapefruit
should come off with the skin baking sheet. Freeze 1 hour, then pies and other baked goods.
in the skin, cut it in half crosswise Popular varieties include Ribier, Concord
like grapes, giving it its name. White, when peeled.
and Niabell. Ribiers have firm skin and mild,
pink and red varieties all have yellow skin
Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* sweet, juicy flesh. Concords have a mild, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
sometimes blushed with pink. The juicy Fat / Lipides 0 g 0% Carbohydrate / Glucides 10 g 3%
Valeur nutritive distinctive flavour, and are the main variety Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides 8 g 3%
fruit has a sweet-tart flavour. The first Saturated / saturés 0 g Fibre / Fibres 2 g 9% Fibre / Fibres 0 g 0%
Per ½ fruit, pink or red (128 g) + Trans / trans 0 g 0% Sugars / Sucres 9 g for juice and jelly. Niabells are a Concord type Per 125 mL, raw (49 g)
Florida grapefruit tree was planted by a par demi-fruit, rose ou rouge (128 g) par 125 ml, crus (49 g)
Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g with a rich, earthy flavour. Black Hamburg Cholesterol / Cholestérol 0 mg Protein / Protéines 0.3 g
French nobleman in 1823, but it wasn’t Calories 40 Calories 35
*D
V = daily value
Sodium / Sodium 0 mg 0% grapes, grown in hothouses, are fat, juicy Sodium / Sodium 0 mg 0%
until after World War I that grapefruit VQ = valeur quotidienne Vitamin A / Vitamine A 10 % Vitamin C / Vitamine C 70 %
* DV = daily value
and very fragrant. VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 4%
became a breakfast food. Calcium / Calcium 2% Iron / Fer 0% Calcium / Calcium 0% Iron / Fer 2%
Peak season: July–August. Prep and cook: Grapes are excellent Foods: Apples, Boston lettuce,
Buy and store: Choose plump, for eating out of hand, and are best Camembert, chicken, cucumbers,
full-coloured grapes with firmly when slightly chilled. Fresh grapes herbed flatbread, melon, peaches,
attached green stems. A silver-white can be added to salads, cheese seafood, sour cream, walnuts,
“bloom” indicates freshness. Avoid plates and yogurt. Use small clusters yogurt.
grapes that are shrivelled or mouldy, as a garnish for meat and seafood Health highlights: No fat,
have a brown area near the stem, dishes, or draped over a wine glass or cholesterol or sodium. Good source
or have dry brown stems. Grapes beverage glass. They can be cooked of vitamin K. Provides vitamin C and
are picked and sold ripe. To store, for jams, jellies, compotes and sauces, potassium.
refrigerate unwashed grapes in a and in pies and other baked goods.
Champagne Grapes container or plastic bag up to 7 days. They can also be dried as raisins.
Champagne grapes, despite the name, are To freeze, wash, pat dry, and place Goes with: Herbs, spices and
in a single layer on a tray or baking flavours: Brown sugar, cognac,
not the grapes used to make Champagne. sheet. Freeze 1 hour, then place the cream, lemon, mint, orange,
Also known as Black Corinth grapes (named grapes in an airtight container. Store vermouth.
frozen up to 7 days.
for Corinth, Greece, where they were grown
more than 2,000 years ago) and as Zante
Grapes are popular worldwide, currants, they were introduced to U.S. Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
and have been since ancient times. markets in the 1980s. These grapes are Valeur nutritive Fibre / Fibres 1 g 4%
Per 125 mL, raw (85 g)
Thousands of varieties are grown—
+ Trans / trans 0 g 0%
purple or blue-black, seedless and tiny— par 125 ml, crus (85 g) Sugars / Sucres 13 g
Cholesterol / Cholestérol 0 mg Protein / Protéines1 g
no larger than a pea. They’re juicy, and Calories 60
some are for making wine, some are have a sweet, wine-like flavour. * DV = daily value
Sodium / Sodium 0 mg 0%
for products like jams and raisins, VQ = valeur quotidienne Vitamin A / Vitamine A
Calcium / Calcium
0%
0%
Iron / Fer
15 %
2%
and some are “table grapes,” for eating

and cooking. Table grapes range Peak season: September–October.
Buy and store: Choose plump,
Prep and cook: Grapes are excellent
for eating out of hand, and are best
Foods: Apples, berries, cantaloupe,
chicken, crab, cucumbers, custard,
from tiny to large, and from pale full-coloured grapes with firmly
attached green stems. A silver-white
when slightly chilled. To remove
seeds (if desired), cut grapes in half
duck, Edam, multi-grain crackers,
nectarines, nuts, sour cream,
yellow-green to black. In fact, they’re “bloom” indicates freshness. Avoid
grapes that are shrivelled or mouldy,
lengthwise and remove seeds with a
knife tip. Fresh grapes can be added
swordfish.
classified by colour (black, red, white). have a brown area near the stem,
or have dry, brown stems. Grapes
to salads, cheese plates and yogurt, or
used as a garnish. They can be juiced,
No fat, cholesterol or sodium.
Some types have seeds; others are are picked and sold ripe. To store,
refrigerate unwashed grapes in a
crushed to make wine, or dried as
raisins. Cooked, Concords are excellent
seedless. Concord Grapes container or plastic bag for up to 7 for jams, jellies, pies and other baked
days. To freeze, wash, pat dry, and goods.
The all-American Concord grape was place in a single layer on a tray or Goes with: Herbs, spices and
named for Concord, Mass., where it was first baking sheet. Freeze 1 hour, then
Grapes are perfect as snacks, in place the grapes in an airtight
flavours: Balsamic vinegar, brandy,
brown sugar, lemon, mint, orange,
cultivated in the mid-1800s. Grown mainly container. Store frozen up to 7 days.
lunchboxes, added to salads, and wine.
grapes
on the East Coast, this plump, round, blue-
served with cheese. They’re even black grape has a skin that slips off easily. It
Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
typically has 1 to 3 inedible seeds that are no
better chilled. And they’re a good Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides 8 g
Fibre / Fibres 0 g
3%
0%
larger than a grain of rice. Concords have a Per 125 mL, raw (49 g)
choice for good health. Low in calories mild, sweet-tart flavour. Most Concords are par 125 ml, crus (49 g)
+ Trans / trans 0 g
0% Sugars / Sucres 8 g
Protein / Protéines 0.3 g
Calories 35
and fat, and cholesterol-free. All that used for grape juice and jelly, but are also
* DV = daily value
used as a table grape.
plus juicy, refreshing—and portable. VQ = valeur quotidienne Vitamin A / Vitamine A
Calcium / Calcium
0%
0%
Iron / Fer
4%
2%

FRUITS FRUITS
Peak season: September–October; tray or baking sheet. Freeze 1 hour, jams, jellies, compotes and sauces, Peak season: Summer; available are edible; larger seeds can be Foods: Bananas, cream,
available almost year-round. then place the grapes in an airtight and in pies and other baked goods. early spring through fall. removed. Slice off the top, cut it cream cheese, fish, macadamia
Buy and store: Choose plump, container. Store frozen up to 7 days. Goes with: Herbs, spices and Buy and store: Choose firm in half lengthwise, and cut into nuts, mangoes, melon, papayas,
full-coloured grapes with firmly Prep and cook: Grapes are flavours: Brown sugar, Cointreau, guavas that have good colour and chunks for salads, sauces and pears, pineapple, sparkling wine,
attached green stems. A silver- excellent for eating out of hand, honey, lemon, mint, orange, sherry. yield to gentle pressure. Avoid fruit desserts. Guavas are traditionally strawberries.
white “bloom” indicates freshness. and are best when slightly chilled. with bruises or soft spots. Store used for jellies, preserves and Health highlights: Low fat. No
Foods: Apples, chicken, cucumbers,
Avoid grapes that are shrivelled or To remove seeds (if desired), cut green, unripe guavas at room chutney. Puréed guava is used cholesterol or sodium. Excellent
Havarti, honeydew, peaches, pork,
mouldy, have a brown area near grapes in half lengthwise and raspberries, shellfish, walnuts, Guava temperature. Once ripe, they spoil as a beverage base. source of vitamin C. Good source
Green/White Grapes the stem, or have dry, brown stems. remove seeds with a knife tip. Fresh whitefish. The tropical guava (often confused with quickly. Refrigerate and use within Goes with: Herbs, spices and of folate. Provides vitamin A and
potassium. High in fibre.
Grapes are picked and sold ripe. To grapes can be added to salads, 2 to 4 days. flavours: Allspice, cinnamon,
Green grapes are actually white grapes, Health highlights: No fat, its cousin, the feijoa) originated in South
store, refrigerate unwashed grapes cheese plates and yogurt, or used Prep and cook: Very ripe guavas cloves, ginger, lemon, nutmeg,
one of the main colour categories for cholesterol or sodium. Good source America and is now grown in California,
in a container or plastic bag for up as a garnish. They can be juiced, can be eaten raw. The skin, flesh vanilla, white wine.
of vitamin K. Provides vitamin C
grapes (the others are red and black). They to 7 days. To freeze, wash, pat dry, crushed to make wine, or dried as
and potassium. Florida and Hawaii. There are many varieties, and tiny seeds of most varieties
and place in a single layer on a raisins. Grapes can be cooked for
range from pale green to amber-yellow, and some as small as an egg, others as large as
typically have 1 to 3 inedible seeds no larger Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* an apple. The skin is red, yellow or purplish Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
than a grain of rice. The amber-green Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides 15 g 5% black. Its firm flesh ranges from pale yellow Valeur nutritive Fat / Lipides 1 g 1% Carbohydrate / Glucides 12 g 4%
Fibre / Fibres 1 g 4% Fibre / Fibres 5 g 19 %
Muscat variety is renowned for its sweet Per 125 mL, raw (85 g)
to vivid red. The pungent flavour can be Per 125 mL, raw (87 g)
Saturated / saturés 0.2 g
par 125 ml, crus (85 g) Sugars / Sucres 13 g par 125 ml, crue (87 g) Sugars / Sucres 8 g
flavour and musky aroma. Calmeria and Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g sweet or acidic, with hints of honey, melon Cholesterol / Cholestérol 0 mg Protein / Protéines 2 g
Almeria are other popular white grapes. Most Sodium / Sodium 0 mg 0% and strawberry. Guavas have a strong flowery Sodium / Sodium 0 mg 0%
*D
V = daily value * DV = daily value
of the flavour of these grapes is in the skin. VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 15 % scent when ripe. VQ = valeur quotidienne Vitamin A / Vitamine A 6% Vitamin C / Vitamine C 330 %
Calcium / Calcium 0% Iron / Fer 2% Calcium / Calcium 2% Iron / Fer 2%
Peak season: September–October; tray or baking sheet. Freeze 1 hour, jams, jellies, compotes and sauces,
available year-round. then place the grapes in an airtight and in pies and other baked goods. Peak season: June–October; Refrigerate cut melon in a covered Goes with: Herbs, spices and
Buy and store: Choose plump, container. Store frozen up Goes with: Herbs, spices available year-round. container up to 3 days. flavours: Basil, Champagne,
full-coloured grapes with firmly to 7 days. and flavours: Brandy, brown Buy and store: Choose Prep and cook: Honeydews cilantro, coconut, ginger, honey,
attached green stems. A silver- Prep and cook: Grapes are sugar, lemon, mint, raspberry honeydews that are symmetrical, are primarily eaten fresh. Slice lime, mint, orange, pepper, port,
white “bloom” indicates freshness. excellent for eating out of hand, vinaigrette, wine. and heavy for their size. Avoid in half and scrape out the seeds salt, vanilla.
Avoid grapes that are shrivelled or and are best when slightly chilled. Foods: Berries, blue cheese, unripe, rock-hard melons and and strings. Cut into wedges Foods: Berries, cheese, cherries,
Red Grapes mouldy, have a brown area near To remove seeds (if desired), cut chicken, Gouda, melon, peaches, overripe ones with lumps or
soft spots. When ripe, the stem
and eat with a spoon, either
plain or topped with yogurt or
chicken, chiles, grapes, mangoes,
peaches, prosciutto, ricotta,
the stem, or have dry, brown stems. grapes in half lengthwise and pecans, shrimp, sour cream, spring
Red seeded grapes, which are actually a type end gives with light pressure. sorbet. Halves can be sliced, sorbet, yogurt.
Grapes are picked and sold ripe. To remove seeds with a knife tip. Fresh greens, tuna, water crackers.
of black grape, range in colour from deep store, refrigerate unwashed grapes grapes can be added to salads, Perfectly ripe honeydews have an cut into cubes, or scooped out Health highlights: No fat or
rose to purple, and typically have 1 to 3 small in a container or plastic bag for up cheese plates and yogurt, or used
cholesterol or sodium. Good source
Honeydew Melon almost imperceptible wrinkling with a melon baller. Use in salads, cholesterol. Low sodium. Good
to 7 days. To freeze, wash, pat dry, as a garnish. They can be juiced, The honeydew, a member of the on the skin’s surface that can be chilled fruit soups, smoothies source of vitamin C. Provides
inedible seeds. Most of the flavour is in the of vitamin K. Provides vitamin C felt. Store whole honeydews in and sorbet. potassium and folate.
and place in a single layer on a crushed to make wine, or dried
skin. Red Globes are large and round, with as raisins. They can be cooked for
and potassium. muskmelon family, is thought to have the refrigerator up to 2 weeks.
a crisp texture and sweet flavour. Emperor originated in Persia (now Iran), and was
grapes have large, deep red clusters and a Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* prized by the ancient Egyptians. Now Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
lasting flavour. Christmas Rose grapes are Valeur nutritive Fibre / Fibres 1 g 4%
grown mainly in California, the honeydew Valeur nutritive Fibre / Fibres 1 g 4%
tart-sweet. The dark red Rouge grape has Per 125 mL, raw (85 g) + Trans / trans 0 g 0% Sugars / Sucres 13 g has an oval shape, a pale greenish-white Per 1 wedge, ¹/₈ melon (125 g) + Trans / trans 0 g 0% Sugars / Sucres 10 g
par 125 ml, crus (85 g) par quartier, ¹/₈ de melon (125 g)
thick skin, a crisp texture and a mildly sweet, Calories 60
Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g rind, and weighs from 4 to 8 pounds. The Calories 45
earthy taste. The Cardinal grape is super- *D

V = daily value
Sodium / Sodium 0 mg 0% honeydew’s pale green flesh is sweet, * DV = daily value
sweet with a musky flavour. VQ = valeur quotidienne Vitamin A / Vitamine A

Calcium / Calcium
0%
0%
Iron / Fer
15 %
2%
tender and succulent. VQ = valeur quotidienne Vitamin A / Vitamine A
Calcium / Calcium
0%
0%
Iron / Fer
40 %
2%
Peak season: September–October; tray or baking sheet. Freeze 1 hour, Goes with: Herbs, spices and Peak season: June–October, at room temperature until ripe, Goes with: Herbs, spices and
available year-round. then place the grapes in an airtight flavours: Brown sugar, Cointreau, peaking in July; available year- then refrigerate. Refrigerate cut flavours: Basil, Champagne,
Buy and store: Choose plump, container. Store frozen up to 7 days. honey, lemon, mint, orange, wine. round in Arizona, California melon, covered, 2 to 3 days. cilantro, coconut, ginger, honey,
full-coloured grapes with firmly Prep and cook: Grapes are Foods: Apples, arugula, cantaloupe, and Texas. lemon, lime, mint, pepper, salt,
Prep and cook: Juan Canary
attached green stems. A silver- excellent for eating out of hand, chicken, cucumbers, Havarti, sherry.
Buy and store: Choose a Juan melons are usually eaten fresh.
white “bloom” indicates freshness. and are best when slightly chilled. peaches, pork, shrimp, sour cream,
Canary melon that’s a uniform Slice in half and scrape out the Foods: Berries, cheese, cherries,
Avoid grapes that are shrivelled or Fresh grapes can be added to strawberries, tuna, walnuts, whole-
deep yellow. Avoid unripe, rock- seeds and strings. Halves can be chicken, chiles, grapes, ham,
mouldy, have a brown area near salads, cheese plates and yogurt, grain crackers.
hard melons and overripe ones sliced, cut into cubes, or scooped ice cream, mangoes, nectarines,
the stem, or have dry, brown stems. or used as a garnish. They can be Health highlights: No fat, with lumps or soft spots. When out with a melon baller. Use in oranges, peaches, seafood, yogurt.
Grapes are picked and sold ripe. To juiced, crushed to make wine, cholesterol or sodium. Good source ripe, the Juan Canary is very salads, chilled fruit soups, salsas, Health highlights: No fat or
store, refrigerate unwashed grapes or dried as raisins. They can be of vitamin K. Provides vitamin C Juan Canary Melon fragrant, and the stem end yields to smoothies and sorbet. cholesterol.
Seedless Grapes in a container or plastic bag for up
to 7 days. To freeze, wash, pat dry,
cooked for jams, jellies, compotes
and sauces, and in pies and other
and potassium.
The Juan Canary melon, also known as a light pressure. Store whole melons
The most popular variety of seedless grape and place in a single layer on a baked goods. canary melon or Spanish melon, is a brilliant
is the Thompson Seedless, a white grape. yellow, like the bird it’s named after. A
Most raisins are made from this variety. variation of the casaba, the Juan Canary
Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Other seedless varieties are the Perlette, Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides 15 g 5% is oval with a smooth, slightly ridged rind. Valeur nutritive Fat / Lipides (n/a) Carbohydrate / Glucides (n/a)
Fibre / Fibres 1 g 4% Fibre / Fibres (n/a)
Flame and Ruby. The round, frosty green Per 125 mL, raw (85 g)
+ Trans / trans 0 g 0% Weighing 3 to 6 pounds, it’s a bit larger than Exact data not available (n/a)
Saturated / saturés
+ Trans / trans (n/a)
par 125 ml, crus (85 g) Sugars / Sucres 13 g Données exactes non disponibles (s.o.) Sugars / Sucres
Perlette has a firm texture and is mildly Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g a cantaloupe. The crisp flesh is pale green or Cholesterol / Cholestérol Protein / Protéines
Calories 60 Calories (n/a)
sweet. Flame and Ruby are popular red Sodium / Sodium 0 mg 0% cream with a pinkish tinge around the seed Sodium / Sodium (n/a)
*D
seedless varieties. VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 15 % cavity, and has a mild, sweet flavour. VQ = valeur quotidienne Vitamin A / Vitamine A (n/a) Vitamin C / Vitamine C (n/a)
Calcium / Calcium 0% Iron / Fer 2% Calcium / Calcium (n/a) Iron / Fer (n/a)

FRUITS FRUITS
Peak season: Available roll the lime between your palm Goes with: Herbs, spices and Peak season: Available year-round. flesh with a spoon. Kiwifruit does Foods: Avocados, bananas, berries,
year-round. and the countertop several times flavours: Chili, curry powder, garlic, Buy and store: Choose firm fruit not discolour when exposed to cashews, melon, nuts, oranges,
Buy and store: Choose Key limes before cutting. Cut the lime in half, lemon, mint, rum. with unbroken, unbruised skin. air, making it a good choice for papayas, pork, poultry, shrimp,
that have a glossy skin and are insert a fork in the flesh and twist Foods: Avocado, berries, chicken, Most green kiwifruits are firm and salads and garnishes. Use in fresh tamarillos.
heavy for their size. Small brown it to release the juice. Key limes are chiles, coconut, fish, mangoes, unripe when purchased. Ripen at fruit tarts, chicken or shrimp salad, Health highlights: Low in calories.
patches (“scald”) on the skin will used mostly for baking. Their most melon, papayas, shellfish. room temperature until the fruit sorbet, meat glazes, jams and No fat, cholesterol or sodium.
not affect flavour. Store at room common use is in Key lime pie, but yields to gentle pressure. Store ripe jellies, chutney, and beverages. Add Excellent source of vitamins C and
temperature or in a plastic bag in they can also be used in beverages, No fat, cholesterol or sodium. green kiwifruit in the refrigerator chunks of kiwifruit to pancake and K. Provides vitamin E, folate and
the refrigerator for up to 3 weeks. salsas, marinades, dressings, sauces, Provides vitamin C. up to 4 weeks. muffin batters. (When heated, the potassium.
and other desserts. fruit turns a drab green.)
Prep and cook: Rinse limes before Kiwifruit, Green Prep and cook: Peel the skin with
using. To extract the juice, first a sharp knife or vegetable peeler,
The egg-shaped green kiwifruit (or and slice the fruit crosswise. Or flavours: Champagne, cinnamon,
Key Lime kiwi) has fuzzy brown skin. Inside, its cut in half and scoop out the Cointreau, coconut, honey, lemon,
lime, vanilla.
The Key lime is a variety of lime that emerald-green flesh is flecked with
originated in Florida—in fact, its name Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
tiny black edible seeds. Its flavour is a Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
refers to the Florida Keys. Key limes are Valeur nutritive Fibre / Fibres 0 g 0% combination of cantaloupe, strawberry Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides 10 g 3%
Saturated / saturés 0 g Fibre / Fibres 2 g 8%
Per juice of 1 lime (40 g)
smaller and rounder than the familiar par jus d’une lime (40 g)
+ Trans / trans 0 g 0% Sugars / Sucres 1 g and citrus. Originally an export of Per 1 fruit, raw (69 g)
par fruit (69 g)
Persian lime, and their skin is yellowish Calories 10
Cholesterol / Cholestérol 0 mg Protein / Protéines 0.2 g New Zealand, kiwifruit was named for Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g
Sodium / Sodium 0 mg 0% Calories 40
when ripe. The juice is more yellow than *D
V = daily value that country’s famous wingless kiwi * DV = daily value
green, and has a tart, tangy flavour. Calcium / Calcium 0% Iron / Fer 0% bird because of its shape and colour. VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 110 %
Peak season: Available year-round. Prep and cook: The kiwano’s jelly- Goes with: Herbs, spices and Peak season: November–March. in half and remove seeds with knife Goes with: Herbs, spices and
Buy and store: Choose kiwanos like centre can be eaten raw (the flavours: Basil, coconut, lemon, tip, then eat the unpeeled halves. flavours: Anise, brandy, cinnamon,
skin is inedible). Cut the kiwano lime, mint, orange, vermouth. Buy and store: Choose firm,
that have some yellow or orange dry, orange fruit with stems. The Slice raw kumquats for salads, or gin, honey, rum, vanilla.
colour, and firm, unblemished in half lengthwise and scoop out Foods: Bananas, blueberries, cook them for marmalade, jelly and Foods: Carrots, chicken,
the flesh with a spoon. The soft round variety is generally sweeter
skin. Avoid any with bruises or soft cucumbers, ice cream, melons, and milder than the oval variety. tangy sauces for meat and poultry. cranberries, dates, duck, green
spots. Store in a cool, dry place seeds can be eaten or discarded. peaches, pineapple, strawberries, They can be preserved whole in apples, pecans, pineapple, pork,
For other uses, taste the jelly and Store at room temperature for
until ripe. Do not refrigerate: cold yogurt. several days, or loosely store in a syrup or brandy. Puréed kumquats seafood, walnuts.
add sugar if needed. Then add to
Kiwano/Horned Melon destroys the flesh. The kiwano is
ripe when the skin turns bright fruit salads and smoothies, use as a
Health highlights: Low in fat. No plastic bag in the refrigerator up to can be used in breads, cakes,
muffins, ice cream and cheesecake.
Health highlights: No fat or
cholesterol or sodium. Good source 4 weeks. Freeze puréed kumquats cholesterol. Low sodium. Excellent
The kiwano is also called a horned melon orange or golden-orange. Kiwanos topping for yogurt and ice cream,
of magnesium. Provides vitamin C For a more uniform, tender texture source of vitamin C. Provides
or use in sorbet. Use kiwano slices in an airtight container up to
because its bright yellow rind is studded will keep many weeks at room and iron. 6 months. and mellow flavour, drop kumquats riboflavin, folate calcium, iron and
temperature. as a garnish and the scooped- in boiling water 20 seconds, drain potassium.
with small spiky “horns.” Known for out shell as a decorative bowl for Prep and cook: Remove the stem;
and chill in ice water.
rinse and dry fruit. Eat whole or slice
3,000 years as a wild fruit in Africa, it was sorbet or other desserts. Kumquat
first cultivated in 1982 in New Zealand, The kumquat, a citrus fruit, looks like a tiny
and is now grown worldwide, including Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Fat / Lipides 1.5 g 2% Carbohydrate / Glucides 8 g 3% orange. It can be oval or round, and has a Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
California. The melon is oval, about 3 to Valeur nutritive Fat / Lipides 1 g 1% Carbohydrate / Glucides 15 g 5%
Per ½ melon, raw (105 g)
Saturated / saturés 0 g Fibre / Fibres 0 g 0% sweet, pungent rind and bitter, dry flesh. Valeur nutritive Fibre / Fibres 6 g 25 %
5 inches long, with a bright lime-green, par demi-melon, cru (105 g) Sugars / Sucres 0 g
The skin and flesh are eaten together, like Per 5 fruits (85 g)
Cholesterol / Cholestérol 0 mg Protein / Protéines 2 g par 5 fruits (85 g) Sugars / Sucres 9 g
jelly-like centre filled with edible seeds. Calories 45
a grape, providing a burst of sweet and sour Cholesterol / Cholestérol 0 mg Protein / Protéines 2 g
Its mild flavour is a combination of banana, *D
V = daily value
VQ = valeur quotidienne flavour. Kumquats are grown in the U.S., * DV = daily value
Vitamin A / Vitamine A 2% Vitamin C / Vitamine C 10 %
melon, cucumber and lime. Calcium / Calcium 2% Iron / Fer 8%
China and Japan. VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 70 %
Peak season: May–November. with a spoon. Kiwifruit does not Foods: Apples, bananas, berries, Peak season: Available year-round. and 2 to 3 teaspoons of grated zest. oregano, poppy seeds, tarragon,
Buy and store: Choose firm fruit discolour when exposed to air, cucumbers, hazelnuts, melon, Buy and store: Choose firm, To extract the most juice, either roll thyme, vermouth.
with unbroken, unbruised skin. making it a good choice for salads oranges, papayas, pork, prosciutto, plump lemons that are brightly the uncut lemon between your Foods: Artichokes, blueberries,
When ripe, gold kiwifruit yields to and garnishes. Use in fresh fruit shrimp, tamarillos. coloured with no tinges of green, palm and the countertop several chicken, green beans, melon,
gentle pressure. They are usually tarts, chicken or shrimp salad, Health highlights: No fat, which indicates they may not be times, or microwave it 15 seconds. peaches, raspberries, seafood,
ripe and ready to eat when sorbet, meat glazes, jams and cholesterol or sodium. Excellent ripe. Store at room temperature up Use lemon juice in beverages, spinach.
purchased. Store ripe gold kiwifruit jellies, chutney, and beverages. source of vitamin C. Good souce to 2 weeks, or in a plastic bag in the marinades, salad dressings, sauces, Health highlights: Low in calories.
in the refrigerator up to 7 days. Add chunks of kiwifruit to pancake of vitamin E and folate. Provides refrigerator up to 6 weeks. Freeze fish and chicken dishes, baked No fat, cholesterol or sodium. Good
and muffin batters. vitamin K and potassium. leftover lemon juice. Refrigerated goods and desserts, and as an
Prep and cook: Peel the skin with source of vitamin C.
a sharp knife or vegetable peeler, Goes with: Herbs, spices and juice loses its flavour faster than accent for seafood, vegetables,
Kiwifruit, Gold and slice the fruit crosswise. Or cut flavours: Champagne, cinnamon, Lemon frozen juice. fruit and more.
Gold kiwifruit (or kiwi), a newer variety, in half and scoop out the flesh coconut, honey, Kirsch, lemon, Prep and cook: One medium Goes with: Herbs, spices and
The lemon, a member of the citrus family,
lime, vanilla. lemon yields 3 tablespoons juice flavours: Basil, chocolate, gin, mint,
has smooth bronze skin, a pointed crown, originated in ancient Asia, made its way
and golden flesh flecked with tiny black throughout Europe, and was brought
edible seeds. Its taste is sweeter and Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
to the New World by Columbus. Today,
Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides12 g 4% Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
mellower than the more familiar green Saturated / saturés 0 g Fibre / Fibres 2 g 7% most lemons sold as produce are grown in Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides 3 g 1%
Per 1 fruit (86 g) + Trans / trans 0 g 0% Saturated / saturés 0 g Fibre / Fibres 0 g 0%
kiwifruit. Originally an export of New par fruit (86 g) Sugars / Sucres 9 g
California and Arizona. Lemons vary in size Per juice of 1 lemon (50 g) + Trans / trans 0 g 0% Sugars / Sucres 1 g
Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g par jus d’un citron (50 g)
Zealand, kiwifruit was named for that Calories 50 and have thick or thin peels, depending on Cholesterol / Cholestérol 0 mg Protein / Protéines 0.2 g
country’s famous wingless kiwi bird *D
V = daily value
the variety. The acidic juice is extremely * DV = daily value
because of its look. Calcium / Calcium 2% Iron / Fer 2% tart and flavourful. VQ = valeur quotidienne Vitamin A / Vitamine A
Calcium / Calcium
0%
0%
Iron / Fer
30 %
0%

FRUITS FRUITS
Peak season: December–April. To extract the most juice, either roll lime, mint, nutmeg, orange, Peak season: May–June. is not edible. Pitted, peeled lychees Foods: Bananas, coconut, ham,
Buy and store: Choose firm, the uncut lemon between your oregano, poppy seeds, sugar, Buy and store: Choose red can be stuffed with fillings such mangoes, papayas, pecans,
plump, smooth-skinned Meyer palm and the countertop several tarragon, thyme. lychees that are heavy for their size. as chopped nuts and whipped pistachios, raspberries.
lemons that are heavy for their times, or microwave it 15 seconds. Foods: Artichokes, blueberries, Lychees with brown patches are cream. Use peeled, chopped Health highlights: No fat,
size. Store at room temperature for Use Meyer lemons in any recipe chicken, green beans, melon, the sweetest. Store in a plastic bag lychees in fruit salads and parfaits, cholesterol or sodium. Excellent
several days, and in the refrigerator that calls for lemons, including peaches, raspberries, seafood, in the refrigerator up to 10 days. or cooked in jams, chutneys and source of vitamin C. Provides
in a plastic bag up to 2 weeks. beverages, salad dressings, spinach. sauces. Puréed lychees can be vitamin B6, folate and potassium.
Prep and cook: Lychees are
Freeze leftover lemon juice. marinades, sauces, fish and chicken Health highlights: Low in calories. used to make ice cream.
usually eaten out of hand: Pierce
Refrigerated juice loses its flavour dishes, baked goods and desserts, No fat, cholesterol or sodium. Good Goes with: Herbs, spices and
the skin with your fingernail or
faster than frozen juice. and as an accent for seafood, source of vitamin C. flavours: Chocolate, cinnamon,
a small knife, peel it back and
vegetables, fruit and more. cream, ginger, lime, mint, vanilla.
Prep and cook: One medium squeeze out the fruit. The large pit
Lemon, Meyer lemon yields 3 tablespoons juice Goes with: Herbs, spices and Lychee
and 2 to 3 teaspoons grated zest. flavours: Basil, chocolate, honey, The lychee (or litchi, lichee), a member of
Meyer lemons are thought to be a cross
between a lemon and a mandarin orange, the soapberry family, has grown in China
and are named for Frank N. Meyer, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* for more than 2,000 years, and arrived in Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
who imported them to the U.S. from Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides 3 g 1% Florida and California in the late 1800s. Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides 17 g 6%
Saturated / saturés 0 g Fibre / Fibres 0 g 0% Saturated / saturés 0 g Fibre / Fibres 1 g 5%
China in 1908. Ripe Meyer lemons are Per juice of 1 lemon (50 g) + Trans / trans 0 g 0% Sugars / Sucres 1 g
The lychee is round or oval, 1 to 1½ inches Per 125 mL, raw (100 g) + Trans / trans 0 g 0% Sugars / Sucres 15 g
par jus d’un citron (50 g) par 125 ml, cru (100 g)
yellow-orange, rounder with smoother skin, Cholesterol / Cholestérol 0 mg Protein / Protéines 0.2 g long, with a bumpy, leathery, strawberry- Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g
and sweeter and less acidic than regular *D
V = daily value
Sodium / Sodium 0 mg 0% red or pinkish skin. The juicy flesh is white, * DV = daily value
lemons. VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 30 % grey or pinkish, and has a sweet flavour. VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 120 %
Peak season: May–August; Prep and cook: One medium Goes with: Herbs, spices and Peak season: Available year-round. make a downward slice about ¼-inch Goes with: Herbs, spices and
available year-round. lime yields 2 tablespoons juice flavours: Chili, cilantro, coconut, Buy and store: Choose plump to the right of the stem, curving flavours: Anise, chili, cilantro, coconut,
Buy and store: Choose limes that and 1 to 2 teaspoons grated zest. curry, garlic, gin, pineapple, mangoes that are free of bruises or slightly with the shape of the pit. ginger, Kirsch, lemon, lime, rum.
are brightly coloured, smooth- To extract the most juice, roll the quinine, rum. shrivelled skin. Colour is not a reliable Repeat on the other side. To cut into Foods: Almonds, bananas, berries,
skinned and heavy for their size. uncut lime between your hand Foods: Avocado, bananas, beef, gauge of ripeness. A ripe mango cubes, score the flesh of each half in chicken, jalapeños, jicama, nuts,
Small brown patches (“scald”) on and the countertop several times, berries, chicken, mangoes, melon, yields to gentle pressure, and the squares or diamonds, cutting down pineapple, pork, red onion, seafood,
or microwave it 15 seconds. Cut stem end has a fruity aroma. Ripen to but not through the skin. Push up yogurt.
the skin don’t affect flavour. Avoid papayas, seafood.
the lime in half, insert a fork into at room temperature out of direct on the skin to “pop up” the fruit, and Health highlights: No fat,
limes that are hard, shrivelled Health highlights: Low in calories.
the flesh, and twist to release sunlight. To store, refrigerate whole, slice off the cubes. Eat as is, or use cholesterol or sodium. Good source
or yellowish. Store at room No fat, cholesterol or sodium.
temperature, or in a plastic bag the juice. Lime juice adds its Provides vitamin C. Mango ripe mangoes up to 5 days, and cut in salads, salsas, smoothies, sauces,
chutney, sorbets and desserts.
of vitamin C. Provides vitamins A, E
Lime in the refrigerator up to 3 weeks. distinctive flavour to beverages,
salsas, marinades, dressings, sauces,
Mango, a tropical fruit, is available in mango up to 3 days.
Prep and cook: Mangoes are usually Mangoes can also be poached
and B6 and folate.
The lime, a citrus fruit shaped like a lemon, seafood dishes, and desserts. six varieties in the U.S. Depending on eaten fresh. To cut, stand the mango or sautéed.
has green skin and pale green pulp. Limes the variety, they may be round, oblong or stem-side down. With a long knife,
originated in India, became popular in kidney-shaped, with skin that’s yellow,
Europe, and were established in Florida Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* green, orange, red or a mix of colours. Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
in the 1500s. The Persian lime is the most Valeur nutritive Fibre / Fibres 0 g 0%
Weight varies from a few ounces to a few Valeur nutritive Fibre / Fibres 2 g 6%
widely available variety in the U.S., and is Per juice of 1 lime (40 g) + Trans / trans 0 g 0% Sugars / Sucres 1 g pounds. Mangoes typically have firm, light Per 125 mL pieces, raw (87 g) + Trans / trans 0 g 0% Sugars / Sucres 13 g
par jus d’une lime (40 g) par 125 ml de morceaux, crue (87 g)
grown mainly in Florida, California and Calories 10
Cholesterol / Cholestérol 0 mg Protein / Protéines 0.2 g orange flesh with fibres throughout, and Calories 60
the Southwest. The juice is tart and sour, *D
V = daily value
Sodium / Sodium 0 mg 0% a large flat pit. The flavour is sweet, with * DV = daily value
and more aromatic than lemon juice. VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 20 % a hint of peach, pineapple and spice. VQ = valeur quotidienne Vitamin A / Vitamine A 6% Vitamin C / Vitamine C 40 %
Peak season: July–August Refrigerate for use within several Goes with: Herbs, spices and Peak season: April–August; Prep and cook: No need to peel Goes with: Herbs, spices and
(regional availability). days. Or freeze them on a baking flavours: Allspice, balsamic vinegar, available May–October. before eating or cooking. Fresh flavours: Almond, brown sugar,
Buy and store: Choose shiny, sheet, then transfer them to a cardamom, cinnamon, clove, cream, Buy and store: Choose nectarines nectarines are very good eaten cayenne, Champagne, cilantro,
plump, firm berries in unstained freezer container. Store frozen lemon, lime, nutmeg, sugar, vanilla. with a uniform yellow background out of hand, and sliced or chopped cinnamon, lime, mint, lemon,
*At time of containers. Avoid mouldy or for several months. Foods: Almonds, apples, and no green around the stem. for salads, salsas, smoothies, and orange, vanilla.
publication as a topping on shortcake instead
this food
bruised berries. Loganberries are Prep and cook: Rinse just blackberries, chocolate, peaches, Avoid fruit that is rock-hard, dull- Foods: Berries, Brie, cherries,
has not yet very perishable. To store, remove before using so the berries don’t pecans, raspberries, walnuts. coloured, punctured or wrinkled. of strawberries. Nectarines can be chicken, figs, nuts, peaches, pork,
baked in pies and cobblers, and
been rated. berries from the packaging; do not
wash. Discard any that are mouldy
become waterlogged. Use fresh
loganberries in fruit salads, parfaits
Nectarine When ripe, nectarines are fragrant
and yield slightly to the touch. cooked for fruit butter. Nectarine
red onions, red wine, seafood.
Loganberries or crushed. Place a paper towel on and smoothies, and as a topping vitamins C, E and K and folate. High The nectarine is a close relative of the peach, Ripen at room temperature, then halves can be broiled or grilled.
The loganberry is a large, ruby red berry a tray or baking sheet, and spread for yogurt and ice cream. They can in fibre. differing by only one gene—the one that gives refrigerate up to 5 days. Nectarines vitamins C and E and potassium.
the berries in one layer on the paper be cooked in jams, fruit compotes, bruise easily, so handle carefully.
shaped like a blackberry. A cross between nectarines a smooth rather than fuzzy skin.
towel. Cover with another paper sauces, tarts and pies.
a blackberry and a red raspberry, it was towel, and cover with plastic wrap. In clingstone varieties, the flesh clings to
first discovered in a California garden in the pit. In freestone varieties, the flesh easily
1881, and named after Judge J. Logan, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* pulls away from the pit. Most nectarines Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
the garden’s owner. Loganberries have Valeur nutritive Fibre / Fibres 4 g 17 %
have deep yellow skin blushed with red, deep Valeur nutritive Fibre / Fibres 2 g 10 %
fewer seeds than blackberries, and a Per 125 mL, frozen (78 g) + Trans / trans 0 g 0% Sugars / Sucres 6 g yellow flesh, and a sweet-tart flavour. Some Per 1 medium nectarine (142 g) + Trans / trans 0 g 0% Sugars / Sucres 11 g
par 125 ml, congelées (78 g) par nectarine de taille moyenne (142 g)
sweet-tart flavour that’s similar to the Calories 45
Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g have creamy yellow skin, cream-coloured Calories 60
raspberry. Loganberries are grown in *D
V = daily value
Sodium / Sodium 0 mg 0% flesh, and a less tart flavour. Both types get * DV = daily value
Oregon and California. VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 20 % sweeter and juicier as they ripen. VQ = valeur quotidienne Vitamin A / Vitamine A 4% Vitamin C / Vitamine C 15 %

FRUITS FRUITS
Peak season: Available year-round. temperature (cold ones yield less cinnamon, cumin, garlic, ginger,
Buy and store: Choose oranges juice). To extract the most juice, roll thyme, vanilla, vermouth.
that are firm, heavy for their size, the uncut orange between your Foods: Bananas, cherries, chicken,
and free of bruises and wrinkles. hand and the countertop several chocolate, coconut, duck, mangoes,
Store whole oranges at room times. Then cut it in half and juice nuts, olives, pineapple, pork, red
temperature or loose (not in a it. Drink the juice as is, mix it with onion, seafood, strawberries, yogurt.
plastic bag) in the refrigerator up to other juices or beverages, add it Health highlights: No fat,
2 weeks. Freshly squeezed juice may to smoothies, or use in marinades, cholesterol or sodium. Excellent
be refrigerated overnight in salad dressings, sorbets and source of vitamin C. Good source
Oranges are one of the sweetest a plastic or glass container. sherbets. The juice can also be
cooked in sauces and baked goods.
of folate. Provides thiamin and
Prep and cook: One medium potassium.
members of the citrus family. And orange yields 3 tablespoons juice Goes with: Herbs, spices and
and 2 to 3 teaspoons grated zest. flavours: Basil, brandy, cardamom,
they’re not named for their colour— To juice, use oranges at room Champagne, chipotle, cilantro,
it’s the other way around: “orange” Juice Orange
“Juice orange” is a generic term for orange Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
derives from the ancient Sanskrit Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides 14 g 5%
varieties that are particularly good for Fibre / Fibres 3 g 12 %
word naranga, which means juicing. Valencia oranges, which have few or
Per 1 medium orange (121 g)
par orange de taille moyenne (121 g)
“fragrant.” A warm-climate fruit, no seeds, are renowned for their rich-tasting, Calories 60
golden juice. Hamlin oranges, which are

most of the world’s oranges are * DV = daily value
seedless, provide pale, very flavourful juice. Calcium / Calcium 4% Iron / Fer 0%
grown in sunny California, Florida,
Arizona and Texas.
Peak season: January–March; slice off the stem end. Score the cumin, curry, ginger, lemon, mint,
As juice (a breakfast staple!) or as available November–May.
Buy and store: Choose oranges
peel lengthwise in quarters, without
cutting the flesh, then pull away the
rosemary, thyme.
Foods: Berries, chicken, chocolate,
whole fruit, oranges are a year-round that are firm, heavy for their size, peel. They can be used in salads, coconut, duck, fish, nuts, pork, red
and free of bruising and wrinkles. sauces, side dishes and marmalade. onions, olives, seafood, walnuts,
favourite in lunchboxes, as snacks, in Ripe oranges may have some green One medium navel orange yields wild rice.
on the peel. A rough brown spot 6 to 7 tablespoons juice, and 3 to Health highlights: No fat,
cooked dishes and desserts, and more. on the peel (russeting) doesn’t 4 teaspoons grated zest. The juice cholesterol or sodium. Excellent
can be used in sorbets, sherbets
And they’re among the best-tasting Navel Orange
affect the flavour. Store at room
temperature or loose (not in a and baked goods.
source of vitamin C. Good source of
folate. Provides vitamin B6, thiamin,
gifts to good health around: not only Navel oranges are named for the distinctive plastic bag) in the refrigerator up
to 2 weeks.
flavours: Basil, brandy, Champagne,
calcium, magnesium and potassium.
famous for their vitamin C, they bump on the blossom end, which resembles Prep and cook: Navel oranges are cilantro, cinnamon, cloves,
oranges
a navel/belly button. Grown in California, exceptional eating oranges. To peel,
contain other vitamins and minerals. Arizona and Florida, these oranges have
Plus they contain fibre, have low to no pebbly, medium-thick skin that’s a deep Nutrition Facts Amount / Teneur
Fat / Lipides 0 g
% DV / % VQ*
0%
Amount / Teneur
% DV / % VQ*
6%
Valeur nutritive
fat, and are cholesterol-free. Portable, yellowish-orange. Larger than juicing
Per 1 medium orange (140 g)
oranges, these popular eating oranges are + Trans / trans 0 g 0% Sugars / Sucres 12 g
peel-able, versatile and delicious— juicy, usually seedless, and easy to peel
par orange de taille moyenne (140 g)
Calories 70
and, of course, orange. and section. The flavour is a balance of * DV = daily value
VQ = valeur quotidienne
Sodium / Sodium 0 mg
Vitamin A / Vitamine A
0%
2% Vitamin C / Vitamine C 140 %
sweet and acidic. Calcium / Calcium 6% Iron / Fer 2%
Peak season: December–April. layer with a citrus zester, using light, Foods: Beets, chicken, chocolate, Peak season: January–March. without cutting the flesh, then pull Foods: Apples, bananas, chicken,
Buy and store: Choose blood quick, downward strokes. Blood coconut, fennel, grapefruit, olives, Buy and store: Choose Temple away the peel. They can be used coconut, couscous, cranberries,
oranges that are firm, heavy for oranges can be eaten fresh, or sliced pomegranates, pork, seafood, oranges that are firm, heavy for in salads, sauces, side dishes and duck, mangoes, nuts, pork, red
their size, and free of bruises and or chopped for salads, salsas and strawberries, walnuts. their size, and free of bruising and marmalade. One medium Temple onions, shrimp, strawberries, tuna.
wrinkles. Store at room temperature chutneys, where their vivid colour Health highlights: No fat, cholesterol wrinkles. Green or brown patches orange yields 6 to 7 tablespoons Health highlights: No fat,
or loose (not in a plastic bag) in the adds eye appeal. Use the zest to or sodium. Excellent source of vitamin on the skin do not affect the juice, and 3 to 4 teaspoons grated cholesterol or sodium. Excellent
refrigerator up to 2 weeks. flavour fresh and cooked dishes: C. Good source of folate. Provides flavour. Store at room temperature zest. The juice can be used in source of vitamin C. Good source
Blood Orange Prep and cook: To peel, slice off the 1 medium blood orange yields thiamin, magnesium and potassium. or loose (not in a plastic bag) in the sorbets, sherbets and baked goods. of folate. Provides thiamin,
stem end. Score the peel lengthwise 2 to 3 teaspoons grated zest. refrigerator up to 2 weeks. Goes with: Herbs, spices and magnesium and potassium.
Blood oranges—also known as ruby, blush
in quarters without cutting the flesh, Goes with: Herbs, spices and Prep and cook: Temple oranges flavours: Almond, basil, brandy,
or Moro oranges—are named for their flavours: Basil, brandy, cardamom, chocolate, cinnamon, cumin,
then pull away the peel. To grate are excellent eating oranges. To
strikingly coloured flesh, which can be dark the peel for zest, wash and dry the chipotle, cilantro, cinnamon, gin, peel, slice off the stem end. Score curry, ginger, lemon, mint,
pink, maroon, burgundy red, or white with orange. Grate the coloured outer ginger, lemon, lime, thyme. Temple Orange the peel lengthwise into quarters, rosemary, thyme.
red streaks. The peel may have a reddish The Temple orange, also known as a royal
blush when ripe. Blood oranges have few or Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
mandarin, is actually a tangor, a cross Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
no seeds and a sweet-tart flavour, and are Valeur nutritive Fibre / Fibres 3 g 13 % between a tangerine and an orange. This Valeur nutritive Fibre / Fibres 3 g 13 %
Per 1 medium orange (131 g) Per 1 medium orange (131 g)
used more for their fruit than their juice. par orange de taille moyenne (131 g)
+ Trans / trans 0 g 0% Sugars / Sucres 12 g oval-shaped fruit looks like a large tangerine par orange de taille moyenne (131 g)
In the past, blood oranges were available Calories 60
and is easy to peel and section. The pebbly Calories 60
as imports mainly from Italy, but are now *D
V = daily value peel is red-orange, the juicy flesh is light * DV = daily value
grown in California, Florida and Texas. Calcium / Calcium 4% Iron / Fer 0% orange, and the rich flavour is spicy-sweet. Calcium / Calcium 4% Iron / Fer 0%

FRUITS FRUITS
Peak season: April–July; roll the uncut orange between your curry, garlic, ginger, Kirsch, thyme, Peak season: June–August; To peel for cooking, blanch in Bourbon, brandy, brown sugar,
available February–November. hand and the countertop several vermouth, vanilla. available April–October. boiling water 1 minute, then place Champagne, cinnamon, clove,
Buy and store: Choose oranges times. Then cut it in half and juice Foods: Apples, bananas, beef, in ice water to loosen the skin. cream, ginger, honey, lemon,
Buy and store: Choose blemish-
that are firm, heavy for their size, and it. Drink the juice as is, mix it with chicken, chocolate, cranberries, Sprinkle cut peaches with lemon maple, mint, nutmeg, red
other juices or beverages, add to free, unwrinkled peaches with a
free of bruising and wrinkles. Store duck, green onions, pork, red onion, uniform yellow background colour, juice to prevent browning. Slice wine, vanilla.
at room temperature or loose (not in smoothies, or use in marinades, salmon, shrimp, spinach, walnuts.
salad dressings, sorbets and no green around the stem, and no or chop fresh peaches to add to Foods: Almonds, berries, coconut,
a plastic bag) in the refrigerator up Health highlights: No fat, cereal, pancakes, salads, salsas and
to 2 weeks. sherbets. The juice can also be soft spots. When ripe, a peach is cherries, chicken, currants, ham,
cooked in sauces and baked goods. cholesterol or sodium. Excellent fragrant and yields slightly to the smoothies. Cook in jams, sauces, ice cream, oranges, plums, pork,
Prep and cook: Valencias are Valencias are good for eating fresh, source of vitamin C. Good source pies, cobblers and other desserts.
excellent for juice: one medium
touch. Ripen at room temperature, ricotta, seafood, walnuts, yogurt.
but because they’re difficult to peel, of folate. Provides thiamin and then refrigerate up to 7 days. Peach halves or slices can be grilled
Valencia yields 6 to 7 tablespoons Health highlights: Low in
serve as wedges (“smiles”) or slices. potassium. as a side dish with meat or seafood,
juice and 3 to 4 teaspoons grated
zest. To juice, use oranges at room Goes with: Herbs, spices and
Peach Prep and cook: Peaches are
or as a dessert topping.
calories. No fat, cholesterol or
excellent for eating out of hand, sodium. Provides vitamins C and E
Valencia Orange temperature (cold ones yield less flavours: Almond, basil, chipotle, The peach, native to China, has fuzzy skin and can be eaten without peeling. Goes with: Herbs, spices and and potassium.
Valencia is the main orange for commercial juice). To extract the most juice, cilantro, cinnamon, cloves, cumin, and either yellow or cream-coloured flesh. flavours: Balsamic vinegar, basil,
juice. Named for the city in Spain, brought Yellow peaches have golden skin with a
to the New World by the Spanish and now Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
pink or red blush, deep yellow flesh and Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
grown in Arizona, California, Florida and Valeur nutritive Fibre / Fibres 3 g 12 % a sweet-tart flavour. White peaches have Valeur nutritive Fibre / Fibres 2 g 8%
Per 1 medium orange (121 g) Per 1 medium peach (98 g)
Texas, these medium to large round or oval par orange de taille moyenne (121 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g creamy yellow skin with pink or red, and par pêche de taille moyenne (98 g)
oranges have thin, smooth, yellow to orange Calories 60 sweeter flesh. Peaches are either freestone Calories 40
peel sometimes tinged with green; juicy *D
V = daily value (the flesh pulls away from the pit) or cling/ * DV = daily value
flesh with few or no seeds; and rich flavour. Calcium / Calcium 4% Iron / Fer 0% clingstone (the flesh clings to the pit). Calcium / Calcium 0% Iron / Fer 2%
Peak season: April–June and temperature, then refrigerate in a coriander, lemon, lime, mint, Peak season: June–August, without peeling. To peel for Goes with: Herbs, spices and
October–December; available plastic bag; they keep up to 7 days port, vanilla. January–February. cooking, blanch in boiling water flavours: Balsamic vinegar, basil,
year-round. but are best eaten within 2 days. Foods: Avocados, almonds, Buy and store: Choose doughnut 1 minute, then place in ice water brandy, caramel, Champagne,
Buy and store: Choose papayas Prep and cook: Ripe fresh papayas chicken, chiles, coconut, mangoes, peaches that are blemish-free, are to loosen the skin. Sprinkle cut cinnamon, clove, cream, ginger,
that yield slightly to gentle pressure are usually served chilled. Cut oranges, pineapple, prosciutto, a uniform yellow background and peaches with lemon juice to honey, lemon, red wine, vanilla.
but aren’t soft on the stem end. lengthwise, scoop out the seeds, red onion, yogurt. have no green around the stem. prevent browning. Slice or chop Foods: Almonds, apricots, berries,
Papaya Avoid papayas that are bruised and eat with a spoon. Use fresh Health highlights: Low in calories. When ripe, the peach is fragrant fresh doughnut peaches to add to
cereal, salads, salsas and smoothies.
chicken, ham, nuts, oranges, plums,
The papaya (or “pawpaw”) is native to or shrivelled, or have dark spots. papaya in salads, sauces and No fat, cholesterol or sodium. and yields slightly to the touch. ricotta, seafood, sorbet, yogurt.
Slightly green papayas ripen quickly desserts. Use the seeds to add Let ripen at room temperature, Cook doughnut peaches in jams,
Excellent source of vitamin C. Good Health highlights: Low in calories.
North America. The two main types are at room temperature (place in a peppery flavour to creamy salad then refrigerate up to 7 days. sauces, pies, and desserts such as
source of folate. Provides potassium. No fat, cholesterol or sodium.
Hawaiian and Mexican. Hawaiian papayas paper bag to hasten ripening). dressings. Peach, Doughnut Prep and cook: Doughnut
crêpes. Doughnut peach Provides vitamins C and E.
When ripe, papayas are yellow or halves can also be poached.
are more common in U.S. supermarkets. Goes with: Herbs, spices and Doughnut peaches, also known as Saturn peaches are excellent for eating
yellow-orange. Ripen at room flavours: Basil, cayenne, cilantro, out of hand, and can be eaten
These pear-shaped, yellow papayas are peaches, have a flat, round shape that
about 6 inches long and weigh about resembles a doughnut. The velvety skin is
1 pound. Their golden or orange flesh is Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
creamy yellow with a reddish blush. Inside, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
smooth and juicy, with a sweet-tart flavour. Valeur nutritive Fibre / Fibres 1 g 5% the cream-coloured flesh is fragrant and Valeur nutritive Fibre / Fibres 2 g 6%
Per ½ small papaya (76 g) Per 1 small peach (79 g)
Mexican papayas weigh up to 20 pounds. par demi-papaye de petite taille (76 g)
+ Trans / trans 0 g 0% Sugars / Sucres 4 g exceptionally sweet. Doughnut peaches are par pêche de petite taille (79 g)
Cholesterol / Cholestérol 0 mg Protein / Protéines 0.5 g Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g
Their reddish flesh has a mild, sweet Calories 30 semi-freestone, which means the flesh Calories 30
flavour, and the cavity is packed with large, *D
V = daily value pulls away from the pit when the peach * DV = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 4% Vitamin C / Vitamine C 80 % VQ = valeur quotidienne Vitamin A / Vitamine A 2% Vitamin C / Vitamine C 8%
edible dark seeds covered with gel. Calcium / Calcium 2% Iron / Fer 0% is fully ripe. Calcium / Calcium 0% Iron / Fer 2%
Peak season: Available Prep and cook: Passion fruit Goes with: Herbs, spices and 5 % of the DV. Very high fibre. A serving contains at least 6 grams of fibre. High fibre. A serving contains 4–5 grams of fibre.
year-round. is eaten fresh, or juiced. Cut flavours: Allspice, Champagne,
Buy and store: Choose firm lengthwise and scoop out the pulp cinnamon, clove, ginger, orange.
passion fruit that’s heavy for its with a spoon, edible seeds and Foods: Bananas, chocolate,
size. Let green fruit ripen at room all. Or strain the seeds in a non- coconut, grapes, kiwifruit, papaya,
Passion Fruit temperature. When ripe, the skin aluminum sieve. Spoon the pulp
over ice cream, or use in sauces,
yogurt.
Passion fruit, a tropical fruit that’s native to is wrinkled or dimpled, but this Health highlights: No fat or
doesn’t mean the fruit is overripe. desserts, or jelly. To juice, squeeze
cholesterol. Low sodium. Provides
Brazil, is also widely grown in California, Refrigerate up to 7 days. the pulp through cheesecloth
vitamins A and C, iron, magnesium
Florida and Hawaii. It’s so named because to add to other fruit juices or
and potassium. Very high in fibre.
beverages, or use in cake frosting.
parts of its flower were thought to resemble
symbols of Christ’s crucifixion. Also known as
granadilla and purple granadilla, passion fruit
is egg-shaped and about 3 inches long, with Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
an inedible rind that’s purple, red or golden Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides 13 g 4%
yellow, depending on the variety. Inside, Per 2 passion fruits (54 g) + Trans / trans 0 g 0% Sugars / Sucres 6 g
par 2 fruits de la passion (54 g)
hundreds of edible black seeds are surrounded Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g
Calories 50
by juicy, jelly-like yellow or orange-yellow *D
V = daily value
pulp that’s highly aromatic, with an intense VQ = valeur quotidienne Vitamin A / Vitamine A
Calcium / Calcium
6%
0%
Iron / Fer
25 %
6%
sweet-tart flavour similar to guava.
34 35

FRUITS FRUITS
Peak season: Available Prep and cook: Eat out of hand, Foods: Almonds, blackberries,
April–January. or use in salads and sandwiches. celery, cheese, chicken, chocolate,
Buy and store: Choose Asian For best flavour, chill them first. currants, duck, figs, pistachios,
pears that are fragrant, and have They can also be sautéed, poached, spinach, winter squash.
few brown spots and no bruises. baked and grilled. When cooked, Health highlights: No fat,
Asian Pear Asian pears are firm and ready to the flavour intensifies and the flesh cholesterol or sodium. Provides
Asian pears, also known as apple-pears, eat when sold. Unlike Anjou and remains firm. vitamins C and K. High in fibre.
Chinese pears or sand pears, resemble an other pears, they do not soften. Goes with: Herbs, spices and
Pears—a near-perfect package of Store Asian pears up to 7 days at flavours: Anise, balsamic vinegar,
apple in shape and texture. Brought to the room temperature, and up to Bourbon, brown sugar, Calvados,
good looks, taste and texture. With U.S. by Chinese immigrants, commonly 3 months in the refrigerator. cinnamon, ginger, lemon, nutmeg,
their iconic shape, fabulous colours, available varieties, grown mainly in California mint, orange, vanilla.
and the Northwest, include Hosui, Ya Li and
various sizes (petite, like the Seckel, to
20th Century (Nijisseki). Some are round
big and bold, like Taylor’s Gold)—and and others more pear-shaped. The skin can Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
sweet juiciness, pears are a perennial be brown, yellow or yellow-green, and smooth Valeur nutritive Fibre / Fibres 4 g 18 %
Per 1 pear (122 g)
or slightly rough and brownish (russeted).
favourite. An interesting fact about
par poire (122 g)
The flesh is typically white, crunchy, juicy and Calories 50
pears: Because they bruise easily, slightly sweet. They’re excellent for eating out * DV = daily value
they’re picked mature but still hard—

VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 8%
of hand. Calcium / Calcium 0% Iron / Fer 0%
but their flavour just gets better as

they ripen in your kitchen. Peak season: August–September; red. Store ripe pears in a plastic bag Goes with: Herbs, spices and
available August–February. in the refrigerator up to 3 days. flavours: Anise, brandy, brown
Fresh pears are succulent goodness Buy and store: Choose firm, Prep and cook: Bartletts are best sugar, chocolate, cinnamon, honey,
lemon, maple, Marsala, vanilla.
unblemished pears. Avoid pears for eating fresh or canning, but not
as a snack, in salads and on cheese with bruises or cuts. Ripen at room for cooking (they become mushy Foods: Almonds, apples, arugula,
temperature. To speed ripening, when heated). Eat out of hand, blueberries, chicken, feta, figs,
platters. Long-prized in France, pears place them in a paper bag with add to cheese plates, or use in Gorgonzola, herbed focaccia,
also star in desserts—poached in Bartlett Pear an apple or banana for 2 to 3 days.
Pears are ripe when the flesh at the
salads, smoothies, fresh desserts
and sorbets. To keep cut pears
pecans, pork, red onions, squash,
walnuts.
port, sautéed in butter, or baked in The Bartlett is the most common pear in stem end yields to gentle pressure. from browning, dip into a solution Health highlights: No fat,
the U.S.: 75 % of all pears grown here As they ripen, yellow Bartletts of one part lemon juice and three cholesterol or sodium. Provides
tarts and other goodies. Plus, they’re (mainly in the Northwest) are Bartletts. change from green to yellow, and parts water. vitamin C, folate and potassium.
pears
red Bartletts from dark red to bright
loaded with nutritional goodies: lots Because harvesting begins in late August,
High in fibre.
of fibre along with vitamin C and earlier than for many other pears, the
Bartlett is called a summer pear. Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
potassium. What they don’t have is Yellow and red Bartlett varieties both Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides 26 g 9%
a lot of fat, cholesterol and sodium. have the classic pear shape—round on the
Per 1 medium pear (169 g)
par poire de taille moyenne (169 g)
bottom, narrowing to a slender stem end. Calories 100
Just about perfect! The flesh is creamy, sweet, very juicy and * DV = daily value
0%
aromatic, with the classic pear flavour. Calcium / Calcium 2% Iron / Fer 2%
Peak season: September–June. smoothies, and use in desserts and brandy, brown sugar, caramel, Peak season: Available Prep and cook: Eat out of hand, cardamom, cinnamon, grappa,
Buy and store: Choose firm, sorbets. Unpeeled red Anjous make cinnamon, cloves, ginger, honey, September–April. or add to cheese plates, salads, honey, lemon, maple, mustard,
unblemished pears. Avoid pears a colourful addition to salads. To lemon, maple, nutmeg, pepper, Buy and store: Choose firm, smoothies, desserts and sorbets. nutmeg, orange, vanilla.
with bruises or cuts. Ripen at room keep cut pears from browning, dip vanilla. unblemished pears. Avoid pears To keep cut pears from browning, Foods: Bacon, berries, Camembert,
temperature. To speed ripening, into a solution of one part lemon Foods: Brie, chicken, chocolate, with bruises or cuts. Ripen at room dip into a solution of one part chocolate, cranberries, crème
place them in a paper bag with an juice and three parts water. Peel cranberries, duck, feta, figs, temperature. To speed ripening, lemon juice and three parts water. fraîche, duck, goat cheese,
apple or banana for 2 to 3 days. As pears before cooking (the skin Gorgonzola, hazelnuts, herbed place them in a paper bag with Peel pears before cooking (the skin hazelnuts, pecans, pork, raisins,
they ripen, Anjous change colour darkens and toughens). Use in flatbread, oranges, pecans, pork, an apple or banana for 2 to 3 days. darkens and toughens). Boscs can spinach, walnuts, winter squash.
very little, if at all. They are ripe sauces, chutneys and preserves. quince, raisins, spinach, squash, Bosc Pear Due to their extra sweetness, Boscs be poached, roasted, grilled, or Health highlights: No fat,
when the flesh at the stem end Use firm, slightly underripe pears walnuts. The Bosc, with its long neck and curved are ready for eating or cooking baked whole or in tarts and other cholesterol or sodium. Provides
yields to gentle pressure. Store for poaching, roasting, grilling Health highlights: No fat, before the flesh at the stem yields pastries. Or use in sauces, chutneys vitamin C, folate and potassium.
Anjou Pear ripe pears in a plastic bag in the and baking. cholesterol or sodium. Provides stem, was discovered in the 1800s in France to gentle pressure (the usual and preserves. High in fibre.
Named after a region in France, the all- refrigerator up to 3 days. Goes with: Herbs, spices and vitamin C, folate and potassium. or Belgium and named after the director ripeness test). Store ripe pears in Goes with: Herbs, spices and
Prep and cook: Eat out of hand, flavours: Almond, anise, Bourbon, High in fibre. a plastic bag in the refrigerator up flavours: Almond, balsamic
purpose Anjou (or d’Anjou) pear is the add to cheese plates, salads, Burgundy, balsamic vinegar, of the Paris Botanical Garden. The skin to 3 days. vinegar, Beaujolais, brown sugar,
most abundant variety in the U.S. Red and is cinnamon brown with russeting. The
green varieties have the distinctive pear Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* flesh is crisp, smooth and dense, with a hon- Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
shape, thin skin and dense, smooth, soft Valeur nutritive Fibre / Fibres 5 g 20 %
eyed, spicy fragrance and flavour. Because Valeur nutritive Fibre / Fibres 5 g 20 %
Per 1 medium pear (169 g) Per 1 medium pear (169 g)
ivory flesh. Anjous are sweet and juicy, with par poire de taille moyenne (169 g)
+ Trans / trans 0 g 0% Sugars / Sucres 17 g Boscs develop sweetness sooner than other par poire de taille moyenne (169 g)
a “honeyed” fragrance and flavour hinting Calories 100
Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g varieties, the ripe flesh is firmer, making Calories 100
of lemon-lime. Excellent eaten fresh, they *D
V = daily value them excellent for eating fresh and for * DV = daily value
can be used like apples in many ways. Calcium / Calcium 2% Iron / Fer 2% cooking, because they hold their shape. Calcium / Calcium 2% Iron / Fer 2%

FRUITS FRUITS
Peak season: Available Prep and cook: Comices are Foods: Blue cheese, Brie, Peak season: Available April–June. To keep cut pears from browning, Foods: Arugula, chicken, chocolate,
September–March. excellent used fresh, but their blackberries, duck, feta, figs, Buy and store: Choose firm, dip into a solution of one part lemon cranberries, currants, duck, figs,
Buy and store: Choose firm, juiciness makes them unsuitable herbed flatbread, ice cream, unblemished pears. Avoid pears with juice and three parts water. For Gorgonzola, hazelnuts, multi-grain
unblemished pears. Avoid pears for cooking. Eat out of hand, add to pecans, pineapple, prosciutto, bruises or cuts. To speed ripening, cooking, use firm, slightly underripe breads, pecans, pork, quince, squash,
with bruises or cuts. Ripen at room cheese plates, salads and smoothies, raisins, walnuts, watercress. place pears in a paper bag with an pears, and peel before cooking (the walnuts.
or use fresh in desserts and sorbets. apple or banana for 2 to 3 days. The skin darkens and toughens). Use in Health highlights: No fat,
temperature. To speed ripening, Health highlights: No fat,
green skin develops a yellowish cast sauces, compotes, chutneys and
Comice Pear place pears in a paper bag with To keep cut pears from browning,
dip into a solution of one part
as it ripens. The pears are ripe when preserves, and in pies and other
vitamin C, folate and potassium.
an apple or banana for 2 to 3 days. vitamin C, folate and potassium.
The Comice, formally known as Doyenne Pears are ripe when the flesh at the lemon juice and three parts water. High in fibre.
the flesh at the stem end yields to pastries. Packhams hold their shape High in fibre.
gentle pressure. Store ripe pears in well when poached or baked.
du Comice, was first grown in France in the stem end yields to gentle pressure. Goes with: Herbs, spices and Packham Pear a plastic bag in the refrigerator up Goes with: Herbs, spices and
mid-1800s. Today in the U.S. they’re grown Store ripe pears in a plastic bag in flavours: Brown sugar, Burgundy, The Packham is a specialty pear that’s a to 3 days. flavours: Almond, balsamic vinegar,
the refrigerator up to 3 days. caramel, Champagne, chocolate, Prep and cook: Eat out of hand, Burgundy, cinnamon, cloves, honey,
mainly in the Northwest. Comice pears are cinnamon, ginger, honey, lemon,
cross between a Bartlett and the Yvedale
or add to cheese plates, salads and lemon, maple, Marsala, nutmeg,
often very large, with a round body and Marsala, orange, pepper. St. Germain variety. Originally bred in smoothies, or in desserts and sorbets. orange, vanilla.
short neck. Their thin, fragile skin is usually Australia in 1897, in the U.S. they’re grown
green, often with a red blush. Some newer Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
primarily in the Northwest. Packhams Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
varieties are striped with red or are all red. Valeur nutritive Fibre / Fibres 5 g 20 % are stout, bumpy, and bell-shaped with a Valeur nutritive Fibre / Fibres 5 g 20 %
The Comice is exceptionally sweet and par poire de taille moyenne (169 g)
+ Trans / trans 0 g 0% Sugars / Sucres 17 g tapered neck. The skin is pale green, and par poire de taille moyenne (169 g)
juicy. With silky smooth flesh and a buttery Calories 100 the white flesh is juicy, succulent and very Calories 100
flavour, it’s considered the best eating and *D
V = daily value sweet. Packhams are good for eating fresh * DV = daily value
dessert pear. Calcium / Calcium 2% Iron / Fer 2% and for cooking. Calcium / Calcium 2% Iron / Fer 2%
Peak season: Available Prep and cook: Concordes are less Goes with: Herbs, spices and Peak season: September–February. Their size and colour makes them cardamom, Champagne, cinnamon,
September–February. likely to brown after cutting than other flavours: Anise, balsamic vinegar, Buy and store: Choose firm, attractive as a centrepiece or cloves, honey, lemon, nutmeg,
Buy and store: Choose firm, pears, making them a good choice Burgundy, cinnamon, cloves, honey, unblemished pears. Avoid pears garnish. To keep cut pears from orange, Sauternes, vanilla.
unblemished pears. Avoid pears to use fresh. Eat out of hand, add to lemon, maple, Marsala, mustard, with bruises or cuts. Ripen at room browning, dip into a solution of one Foods: Almonds, Brie, chicken,
with bruises or cuts. Ripen at room cheese plates, salads and smoothies, nutmeg, orange, ruby port, vanilla. temperature. To speed ripening, part lemon juice and three parts chocolate, cranberries, duck,
temperature. To speed ripening, place or use in fresh desserts and sorbets. Foods: Almonds, bacon, Camembert, water. For cooking, select slightly hazelnuts, pecans, prosciutto,
place pears in a paper bag with
pears in a paper bag with an apple or To keep cut pears from browning, chocolate, cranberries, duck, feta, firm, underripe pears. Peel before
an apple or banana for 2 to 3 days. squash, Stilton, walnuts, watercress.
banana for 2 to 3 days. As it ripens, the dip into a solution of one part lemon hazelnuts, herbed focaccia, pecans, cooking (the skin darkens and
skin may become more golden and juice and three parts water. Peel pears
Pears are ripe when the flesh at the Health highlights: No fat,
Concorde Pear the flavour mellows. Concordes can before cooking (the skin darkens and
pork, quince, red onions, Roquefort,
spinach, turkey, walnuts. stem end yields to gentle pressure. toughens). Seckels can be poached
or baked. And because of their cholesterol or sodium. Provides
Store ripe pears in a plastic bag in
The Concorde, a cross between the Comice be used while still somewhat firm and
before the flesh at the stem yields to
toughens). Concordes can also be
poached, sautéed, roasted, grilled,
Health highlights: No fat, cholesterol Seckel Pear the refrigerator up to 3 days. small size, they can be canned or vitamins C and K and potassium.
and the Conference pear, a popular European or sodium. Provides vitamin C, folate pickled whole. High in fibre.
gentle pressure. Store ripe pears in a cooked in sauces, chutneys and The Seckel, also called a sugar pear, is the Prep and cook: Eat out of hand,
and potassium. High in fibre. Goes with: Herbs, spices and
variety, combines the best of both. With its plastic bag in the refrigerator up to preserves, or baked whole or in tarts only variety that may have originated in the or cut into halves or quarters and
3 days. and pies. add to cheese plates and salads. flavours: Balsamic vinegar, brandy,
round base and exceptionally long neck, the U.S., and was discovered in Philadelphia in
Concorde has a striking, elegant silhouette. the 1800s. The smallest commercially grown
Its yellow-green skin sometimes has golden Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
pear, the Seckel is short, chubby and round. Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
russeting. The cream-coloured or ivory flesh Valeur nutritive Fibre / Fibres 5 g 20 % The skin is olive green with a prominent Valeur nutritive Fibre / Fibres 5 g 18 %
Per 1 medium pear (169 g) Per 1 small pear (148 g)
is dense and juicy even when firm, and its par poire de taille moyenne (169 g)
+ Trans / trans 0 g 0% Sugars / Sucres 17 g maroon blush, and doesn’t change colour as par poire de petite taille (148 g)
flavour is sweet, with a hint of vanilla. An all- Calories 100 it ripens. The flesh is crisp and exceptionally Calories 80
purpose pear, the Concorde is good for eating *D
V = daily value sweet. Seckels are good for eating fresh, * DV = daily value
fresh and holds up well when cooked. Calcium / Calcium 2% Iron / Fer 2% cooking and canning. Calcium / Calcium 2% Iron / Fer 2%
Peak season: Available Prep and cook: Forelles are cinnamon, honey, lemon, nutmeg, Peak season: Available Prep and cook: Eat out of hand, Foods: Brie, chicken, crème fraîche,
October–March. excellent eaten fresh, either out of ruby port, vanilla. August–January. add to salads and smoothies, or currants, ham, pecans, quince,
Buy and store: Choose firm, hand or added to cheese plates, Foods: Blue cheese, Camembert, Buy and store: Choose firm, use in desserts and sorbets. Their raisins, red onions, smoked Gouda,
unblemished pears. Avoid pears salads and smoothies, or in desserts crème fraîche, Gouda, ham, herbed unblemished pears. Avoid pears colour makes them an appealing spinach, walnuts.
with bruises or cuts. Ripen at room and sorbets. To keep cut pears from flatbread, ice cream, pecans, with bruises or cuts. Ripen at room choice for fruit and cheese plates.
browning, dip into a solution of one Health highlights: No fat,
temperature. To speed ripening, pineapple, pistachios, prosciutto, temperature. To speed ripening, To keep cut pears from browning,
part lemon juice and three parts cholesterol or sodium. Provides
place pears in a paper bag with raisins, watercress. place pears in a paper bag with an dip into a solution of one part
an apple or banana for 2 to 3 days. water. Because of their size, Forelles vitamin C, folate and potassium.
Health highlights: No fat, apple or banana for 2 to 3 days. The lemon juice and three parts water. High in fibre.
The background colour of the skin aren’t suitable for cooking. However,
cholesterol or sodium. Provides Starkrimson’s skin changes from
Forelle Pear turns from green to yellow-green as their colour makes them attractive
vitamin C, folate and potassium. deep red to brilliant red as it grows.
it ripens. Forelles are ripe when the in centrepieces and displays. flavours: Almond, anise, Beaujolais,
The Forelle is among the smallest High in fibre. They are ripe when the flesh at the
flesh at the stem end yields to gentle Goes with: Herbs, spices and stem end yields to gentle pressure. Calvados, chocolate, honey, lemon,
(only slightly larger than the Seckel) and pressure. Store ripe pears in a plastic flavours: Almond, anise, brandy, Marsala, orange, pepper, vanilla.
Store ripe pears in a plastic bag in
most colourful varieties. Thought to have bag in the refrigerator up to 3 days. caramel, Champagne, chocolate, Starkrimson Pear the refrigerator up to 3 days.
originated in Germany, it has a bell-shaped The Starkrimson, named for its vibrant
body similar to a Bartlett. The juicy flesh, a Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
crimson skin, is sometimes called “Early Red.” Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
little firmer than other pears, is very sweet. Valeur nutritive Fibre / Fibres 5 g 20 % Bell-shaped with a thick neck and stocky Valeur nutritive Fibre / Fibres 5 g 20 %
Its sweetness and size make the Forelle par poire de taille moyenne (169 g)
+ Trans / trans 0 g 0% Sugars / Sucres 17 g stem, it has a thin, delicate skin, and cream par poire de taille moyenne (169 g)
excellent for eating fresh—it’s considered Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g or ivory flesh that’s smooth and juicy, with a Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g
a “snacking” pear—but less suitable *D
V = daily value subtle floral aroma. The flavour is sweet and * DV = daily value
for cooking. Calcium / Calcium 2% Iron / Fer 2% mild. Starkrimsons are best eaten fresh. Calcium / Calcium 2% Iron / Fer 2%

FRUITS FRUITS
Peak season: April–June. Prep and cook: Eat out of hand, Foods: Berries, Camembert, Peak season: October–January; Prep and cook: Eat out of hand, caramel, cilantro, cinnamon, cream,
Buy and store: Choose firm, add to cheese plates, salads and currants, duck, fennel, Gorgonzola, May–June. or add to salads, salsas and ginger, honey, Kirsch, nutmeg,
unblemished pears. Avoid pears smoothies, or use in desserts and hazelnuts, pork, walnuts, Buy and store: Choose plump sandwiches, or as a topping for ice vanilla.
with bruises or cuts. Ripen at room sorbets. To keep cut pears from watercress. persimmons with smooth, cream or yogurt. The edible peel Foods: Apples, cranberries, custard,
temperature. To speed ripening, browning, dip into a solution of one Health highlights: No fat, glossy skin. Avoid persimmons can be left on or removed. To peel, dates, grapefruit, hazelnuts, pecans,
place pears in a paper bag with part lemon juice and three parts cholesterol or sodium. Provides with bruises or broken skin, or cut out the leaf base, then cut the pomegranates, pork, onions, raisins,
an apple or banana for 2 to 3 days. water. To use cooked, slice slightly
underripe pears to bake in tarts. Or
vitamin C, folate and potassium. Persimmon, Fuyu missing the green leafy cap on persimmon in half lengthwise and
remove the skin with a sharp paring
tomatillos, yams.
Pears are ripe when the flesh at the High in fibre. top. Fuyus change from green to Health highlights: No fat,
steam and purée for baby food. Fuyu persimmons, popular in Japan, are knife. Use diced Fuyus in baked
stem end yields to gentle pressure. completely orange when ripe, cholesterol or sodium. Excellent
Store ripe pears in a plastic bag in Goes with: Herbs, spices and gaining ground in the U.S. Persimmons and are firm to the touch. Ripen goods such as cakes and muffins.
source of vitamin C. Good source
Taylor’s Gold Pear the refrigerator up to 3 days. flavours: Almond, Calvados, originated in ancient Asia and were brought at room temperature. Store ripe Goes with: Herbs, spices and of vitamin A and iron. Provides
chocolate, cinnamon, cloves, honey, persimmons in a plastic bag in flavours: Brandy, brown sugar, potassium.
Taylor’s Gold is a russet Comice, a natural to California in the 1880s. The Fuyu is
lemon, orange, ruby port, vanilla. the refrigerator up to 3 days.
mutation first discovered in New Zealand tomato-shaped, and has a pale to bright
in 1986. This new pear is large and orange skin and a green leafy “cap” at the
bell-shaped, with golden to bronze skin Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
top. The flesh is light orange. When almost Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
covered with russeting, similar to a pale Valeur nutritive Fibre / Fibres 5 g 20 % ripe, the texture is firm and crisp enough to Valeur nutritive Fibre / Fibres 0 g 0%
Per 1 medium pear (169 g) Per 3 persimmons (75 g)
Bosc. The flesh is soft, creamy and quite par poire de taille moyenne (169 g)
+ Trans / trans 0 g 0% Sugars / Sucres 17 g eat out of hand; when fully ripe, the flesh is par 3 kakis (75 g)
juicy, with a slight floral aroma. The flavour Calories 100 very soft. The flavour is sweet, and without Calories 100
is sweet and buttery. Taylor’s Golds are *D
V = daily value the astringency of some varieties, such as the * DV = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 10 % VQ = valeur quotidienne Vitamin A / Vitamine A 20 % Vitamin C / Vitamine C 80 %
best for eating fresh. Calcium / Calcium 2% Iron / Fer 2% Hachiya. Fuyus are typically eaten fresh. Calcium / Calcium 2% Iron / Fer 15 %
Peak season: Available Prep and cook: Eat pepinos as Foods: Bananas, berries, Peak season: November; Prep and cook: To eat fresh, halve Foods: Apples, apricots,
year-round. soon as they’re ripe. Eat out of cantaloupe, chicken, chile peppers, available September–December. lengthwise and spoon out the pulp, cranberries, custard, figs, grapes,
Buy and store: Choose fragrant, hand like an apple, seeds and all. nuts, pears, prosciutto, salad Buy and store: Choose plump discarding any seeds. Or use the hazelnuts, ice cream, pecans,
firm, unblemished pepinos. Ripen Although the rind is edible, it can greens/spinach, seafood, sorbet. persimmons with smooth, glossy pulp in puddings, custards, ice cream pomegranates, pork, onions,
at room temperature. As it ripens, be peeled if tough. Use diced Health highlights: No fat or skin and deep red undertones. and baked goods. To use frozen sweet potatoes, tomatillos,
the green or light yellow skin pepino in salads, salsa and chutney. cholesterol. Avoid persimmons with bruises persimmons, thaw in the refrigerator wild rice.
changes to deeper yellow, and Goes with: Herbs, spices and or broken skin, or missing the until the pulp is just spoonable, Health highlights: No fat,
the stem end has a fragrant aroma. flavours: Basil, Champagne, green leafy cap at the top. Ripen about 4 hours. Then eat like sorbet, cholesterol or sodium. Provides
Store ripe pepinos in a plastic bag cilantro, ginger, lemon, lime, mint, at room temperature. Store ripe or use in recipes. vitamins A, C, E, K and B6,
Pepino Melon in the refrigerator up to 3 days. pepper, salt, vanilla, white wine. Persimmon, Hachiya persimmons in a plastic bag in the Goes with: Herbs, spices and magnesium and potassium.
The pepino (also known as mellowfruit Hachiya persimmons are the most common refrigerator up to 3 days. To freeze, flavours: Cardamom, cherry Very high in fibre.
and tree melon), once found only in slice across the narrow end to brandy, cilantro, cinnamon, cloves,
variety in the U.S. The acorn-shaped Hachiya
create a spoon-size opening. Wrap ginger, honey, lime, nutmeg,
Peru, is a small, egg- or teardrop-shaped is the size of a peach. It has bright orange-red tightly, and freeze up to 3 months. orange, pear brandy, vanilla.
melon with a soft ivory or pale yellow skin skin that dulls somewhat as it ripens, and a
streaked with deep purple. Ranging in size Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
green leafy “cap” at the top. Unripe, its taste Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Fat / Lipides (n/a) Carbohydrate / Glucides (n/a) Fat / Lipides 0 g 0% Carbohydrate / Glucides 31 g 10 %
from a plum to a large papaya, all of the Valeur nutritive Fibre / Fibres (n/a) is astringent and bitter. When soft-ripe, the Valeur nutritive Fibre / Fibres 6 g 24 %
Saturated / saturés Saturated / saturés 0 g
Exact data not available (n/a) Per 1 persimmon, 2.5" diameter (168 g)
pepino—rind, seeds and flesh—is edible. Données exactes non disponibles (s.o.)
+ Trans / trans (n/a) Sugars / Sucres flesh becomes jelly-like and juicy, and the par kaki, 2,5 po de diamètre (168 g)
Cholesterol / Cholestérol Protein / Protéines Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g
The yellow flesh is firm, juicy and lightly Calories (n/a) flavour becomes tangy and sweet, reminiscent Calories 120
sweet. The flavour is a mild combination of *D
V = daily value of pumpkin, plum and honey. Hachiyas are * DV = daily value
cantaloupe, honeydew and cucumber. Calcium / Calcium (n/a) Iron / Fer (n/a) used fresh and cooked. Calcium / Calcium 2% Iron / Fer 2%
Peak season: August–September; up to 2 weeks. Refrigerate cut cilantro, coconut, ginger, honey, Peak season: Available year-round. Prep and cook: To cut, twist off Goes with: Herbs, spices and
available June–November. melon, covered, up to 5 days. lemon, lime, mint, orange, pepper, Buy and store: Pineapples are the leaves, then slice the pineapple flavours: Brown sugar, cilantro,
Buy and store: Choose Prep and cook: Persian melons are salt, vanilla. picked ripe (once off the tree, their lengthwise into quarters, and cut Cointreau, coconut, ginger, Kirsch,
symmetrical Persian melons usually eaten fresh. Slice in half and Foods: Berries, cheese, cherries, starch won’t turn to sugar). The away the core and shell. Cut and lime, mint, orange, rum, vanilla.
that are heavy for their size. Avoid scrape out the seeds and strings. chicken, mangoes, nectarines, colour of the shell isn’t a reliable eat fresh as is, or add to salads, Foods: Bacon, bananas, bell
unripe, rock-hard melons and The halves can be eaten with a nuts, peaches, prosciutto, ricotta, gauge of ripeness: a pineapple salsas, smoothies and beverages. peppers, chicken, ham, hazelnuts,
overripe ones with lumps or soft spoon, with or without a filling seafood, sherry, sorbet, yogurt. Cut pineapple can also be cooked: kiwifruit, macadamias, melon,
may be ready to eat even when papayas, pork, raspberries, red
spots. When ripe, the skin turns (such as sorbet or yogurt). Halves Health highlights: Low in fat and the shell is green. Choose a plump sauté, stir-fry, broil, grill, or bake in
slightly golden, and the netting can be cut into slices, cut into cubes, onion, seafood, strawberries,
sodium. No cholesterol. Excellent pineapple with a sweet aroma and pies and other desserts. Pineapple sweet potatoes.
lightens in colour. The stem or scooped out with a melon baller. source of vitamins C and A. Provides fresh-looking green leaves. Avoid is also excellent in marinades not
end gives to light pressure and Use in salads, chilled fruit soups, Health highlights: Low in
potassium and folate. pineapples that smell sour. To store, only for its flavour, but because it calories. No fat, cholesterol or
the melon’s fragrance is more salsas, smoothies and sorbets.
pronounced. Store whole Goes with: Herbs, spices and
Pineapple refrigerate a whole pineapple up contains bromelain, an enzyme sodium. Excellent source of vitamin
Persian Melon melons at room temperature flavours: Basil, Champagne, The pineapple, with its rough diamond- to 5 days, or slices or chunks up to
7 days. Chunks can also be frozen.
that tenderizes meat. C. Provides thiamin, vitamin B6
and folate.
The Persian melon, which originated patterned skin, was named for its resemblance
in Persia (now Iran), is a muskmelon. Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
to a pine cone. Most are grown in Hawaii. Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Similar to a cantaloupe, the Persian has Valeur nutritive Fibre / Fibres 1 g 2% Each 1- to 10-pound pineapple is several Valeur nutritive Fibre / Fibres 1 g 5%
Per 125 mL cubes, raw (85 g) Per 125 mL chunks, raw (82 g)
a pale grey-green rind with delicate tan par 125 ml de cubes, cru (85 g)
+ Trans / trans 0 g 0% Sugars / Sucres 7 g small, seedless fruits joined together. The firm, par 125 ml de morceaux, cru (82 g)
Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g Cholesterol / Cholestérol 0 mg Protein / Protéines 0.4 g
netting, but is larger, weighing about Calories 30 fibrous flesh is pale yellow to golden, with a Calories 40
5 pounds. The salmon-coloured flesh is *D
V = daily value distinctive sweet fragrance and sweet, tangy * DV = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 30 % Vitamin C / Vitamine C 50 % VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 70 %
sweet, and firmer than a cantaloupe’s. Calcium / Calcium 0% Iron / Fer 2% flavour. Pineapples are used fresh and cooked. Calcium / Calcium 0% Iron / Fer 2%

FRUITS FRUITS
Peak season: Available Prep and cook: Peel black Goes with: Herbs, spices and Peak season: May–September. Prep and cook: Eat Pluots out Foods: Apricots, berries, duck,
year-round. plantains like other bananas. To flavours: Cayenne, chili, cilantro, Buy and store: Choose plump, of hand, or cut and add to salads honeydew, jicama, nectarines,
Buy and store: Plantains can peel less ripe plantains, trim the cumin, garlic, ginger, nutmeg, firm Pluots with smooth skin and salsas. Cooked, Pluots work peaches, plums, pork, prosciutto,
be bought at different stages of ends, score the peel lengthwise sour orange. that are free of blemishes and well in any recipe calling for red onion, walnuts.
ripening, depending on how and along the fruit’s four ridges, and Foods: Avocado, bacon, chicken, gouges. Ripe Pluots are firm but plums, including sauces, Health highlights: No fat
when they will be used. Green gently peel. Green plantains are onions, pork, shrimp. yield to gentle pressure. Ripen at cobblers and tarts. or cholesterol.
plantains should be firm, yellow firm and starchy like potatoes, and
are often fried or boiled. Yellow
Health highlights: No fat, Pluot® room temperature in a loosely Goes with: Herbs, spices and
ones should yield to gentle cholesterol or sodium. Good The Pluot® (ploo-ott), also called a plumcot, closed paper bag for several days, flavours: Almond, basil, cardamom,
pressure, and black ones should plantains are often grilled or baked, source of vitamins B6, C and checking daily. Store ripe Pluots cinnamon, Cointreau, ginger,
be slightly soft. Store at room and are good in casseroles, soups, magnesium. Provides vitamins is a plum crossed with an apricot (more plum in the refrigerator 1 to 2 days. lemon, mint, Muscat, orange,
Plantain temperature to continue ripening. stews and fritters. Black plantains
can be eaten out of hand or used
A and C, folate and potassium. than apricot). Developed in the 1980s by rosemary, vanilla.
Plantains are large cooking bananas Once the plantains reach the plant geneticist Floyd Zaiger, Pluots resemble
desired stage of ripeness, they in desserts.
that are longer and thicker-skinned than may be refrigerated up to 3 days. plums in appearance, taste and texture, but
common yellow (Cavendish) bananas, are sweeter. Grown mostly in California, there
and have less sugar and more starch. Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
are now 80 varieties (some with fun names Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Fat / Lipides 0 g 0% Carbohydrate / Glucides 29 g 10 %
As plantains ripen, their peel changes Valeur nutritive Fibre / Fibres 2 g 8% like Dinosaur Egg), with skin that may be Valeur nutritive Fat / Lipides (n/a) Carbohydrate / Glucides (n/a)
Saturated / saturés 0 g Saturated / saturés Fibre / Fibres (n/a)
Per ½ medium, raw (90 g) Exact data not available (n/a)
from green to yellow to black, and their par demi-plantain de taille moyenne,
+ Trans / trans 0 g 0% Sugars / Sucres 13 g yellow, green, crimson or purple, and may be Données exactes non disponibles (s.o.)
mild, squash-like flavour grows sweeter. cru (90 g) striped or speckled. The flesh may be white, Calories (n/a)
Calories 110 Sodium / Sodium 0 mg 0% Sodium / Sodium (n/a)
Plantains are popular in Latin American, *D
V = daily value yellow, orange, pink or red. Pluots are good * DV = daily value
Vitamin A / Vitamine A 6% Vitamin C / Vitamine C 25 % VQ = valeur quotidienne Vitamin A / Vitamine A (n/a) Vitamin C / Vitamine C (n/a)
Caribbean and Asian cuisines. VQ = valeur quotidienne Calcium / Calcium 0% Iron / Fer 4% for eating fresh, and for cooking. Calcium / Calcium (n/a) Iron / Fer (n/a)
Peak season: July–September; Prep and cook: Eat fresh plums Foods: Almonds, apricots, Peak season: November–December; Prep and cook: Cut in half and Goes with: Herbs, spices and
available May–October. out of hand, or add unpeeled, cherries, hazelnuts, lamb, available September–January. scoop the arils away from the tough flavours: Chocolate, cinnamon,
Buy and store: Choose plump sliced or diced fresh plums nectarines, oranges, peaches, Buy and store: Pomegranates are white membrane. Or cut off the cream, cumin, garlic, lime, mint,
plums with good colour and to salads, salsas, oatmeal and pork, raspberries, strawberries, picked ripe and sold ready to eat. crown end, and cut the pomegranate mustard, nutmeg, rosewater, sugar.
yogurt. Cooked plums are used walnuts. Choose pomegranates that are heavy into vertical segments, place them Foods: Apples, blood oranges,
smooth skin. Avoid plums that
Plum are rock-hard or have gouges, in preserves, fruit butter, sauces, Health highlights: Low in calories. for their size, with brightly coloured, in a bowl of water, and pull out the
arils, which will sink. Skim and discard
blueberries, chicken, cheese,
The plum, which originated in China, is wrinkling, cracks or soft spots. compotes, and cobblers, tarts No fat, cholesterol or sodium. unblemished skin. Store whole eggplant, grapefruit, lamb,
and other baked goods. pomegranates at room temperature everything else, then drain the arils papayas, pears, pork, shrimp, yogurt.
related to the peach. More than 140 plum Ripe plums are firm but yield to
gentle pressure. Ripen at room Goes with: Herbs, spices and
Provides vitamin C. Pomegranate away from sunlight for several days, in a strainer. Eat as is, or add to salads
Health highlights: Low in fat. No
and up to 3 months in plastic bags and dips, sprinkle on yogurt, waffles
varieties are sold in the U.S. They range from temperature in a loosely closed flavours: Allspice, basil, brandy, The pomegranate, whose name comes from and desserts, use to garnish sweet or cholesterol or sodium. Good source of
in the refrigerator. Arils can be stored vitamin K and folate. Provides vitamin
1 to 3 inches in diameter and may be red, paper bag. Ripe plums can be brown sugar, cayenne, cinnamon, Middle French for “seeded apple,” appears in the refrigerator up to 3 days. Or savoury dishes, or use in marinades
refrigerated up to 3 days. ginger, honey, lemon, rosemary, and glazes. C and potassium.
purple, blue, yellow or green, with flavour in art, poetry and folklore through the ages. freeze them on a tray in a single layer,
Sauternes, vanilla. and store them frozen in an airtight
that ranges from tart to very sweet. The Similar in size to an orange, it’s round and firm, container up to 6 months.
two main types are the Japanese and the with a top end that looks like a crown, and has
European (or Italian). The more common Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
leathery, pinkish-red, deep red, or purplish- Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Japanese plums are round and juicy, with Valeur nutritive Fibre / Fibres 1 g 4% red skin. Inside are hundreds of seeds, each Valeur nutritive Fibre / Fibres 3 g 12 %
Per 1 medium plum (66 g) Per ½ pomegranate (77 g)
yellow or reddish flesh. European plums are par prune de taille moyenne (66 g)
+ Trans / trans 0 g 0% Sugars / Sucres 7 g surrounded by a tiny, translucent sac filled with par demi-grenade (77 g)
small, oval, deep purple with golden yellow Calories 30 red, sweet-tart juice—the seed and sac together Calories 60
flesh, and less juicy. Both are good fresh *D
V = daily value is called an aril. Arils are the edible part of the * DV = daily value
and cooked. Calcium / Calcium 0% Iron / Fer 0% pomegranate, and are used fresh. Calcium / Calcium 0% Iron / Fer 2%
Peak season: July–October. further ripen, place in a loosely Goes with: Herbs, spices and Peak season: September–June. cuts in the skin, then slide the knife Foods: Apple, chayote, coconut,
Buy and store: Choose plump, closed paper bag and store at room flavours: Allspice, basil, brandy, Buy and store: Choose firm under the skin and peel it off. Add mango, pork, shrimp, watermelon.
well-coloured plums. Avoid plums temperature several days; check brown sugar, cinnamon, cloves, prickly pears that are free of diced prickly pear to salads, use as Health highlights: Low in calories
that are rock-hard or have gouges, them daily. Store ripe prune plums lemon, nutmeg, orange, sherry, blemishes and mould. Store a topping for yogurt, ice cream or and fat. No cholesterol or sodium.
wrinkling or soft spots. Unripe in the refrigerator up to 3 days. vanilla. cereal, blend into smoothies and Good source of magnesium.
unwashed in the refrigerator up
plums are more blue than purple; Prep and cook: Prune plums Foods: Bacon, berries, cantaloupe, to 7 days. tropical drinks, or purée for glazes Provides vitamin C, potassium and
ripe plums are deep purple to black. can be eaten out of hand, but chicken, couscous, duck, goose, and sorbets. Prickly pear is also calcium. High in fibre.
Prep and cook: Prickly pears are
When ripe, the plum is firm but
yields to gentle pressure. Handle
are excellent cooked in sauces, honeydew, lamb, nectarines, pears,
pistachios, pork, raisins, walnuts.
Prickly Pear/Cactus Pear usually used chilled and peeled. To
used for jelly, syrup and candy.
jams, sweet or savoury dishes, and
Plum, Prune carefully, and bring home soon baked goods including pies, cakes, Health highlights: Low in calories.
Prickly pears grow on the nopales protect your hands from the sharp Goes with: Herbs, spices and
after purchase: prune plums bruise “prickers,” hold the pear with a fork. flavours: Brown sugar, chili, cilantro,
The prune plum, also known as the Italian muffins and quick breads. Because No fat, cholesterol or sodium. (no-pah-less) cactus. Long popular in
easily, and break down rapidly in they have less water content than Cut off both ends, make lengthwise garlic, honey, paprika, lime, orange.
plum, is a European plum that’s also dried Provides vitamin C. Mexico and Central and South America,
heat and humidity. Prune plums other plums, they hold their shape
as prunes, partly because of its higher sugar are harvested mature but continue well in baked desserts. the prickly pear is gaining popularity in
content. It’s smaller and less juicy than the to ripen after they’re picked. To the U.S. Shaped like an avocado, it has a
larger, round Japanese plum, and is more Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
thick, spiny skin that ranges from yellow Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Fat / Lipides 0 g 0% Carbohydrate / Glucides 4 g 1% Fat / Lipides 0.5 g 1% Carbohydrate / Glucides 10 g 3%
delicate. The skin is reddish-purple to black Valeur nutritive Fibre / Fibres 1 g 4% or orange to red, magenta or purple. Valeur nutritive Fibre / Fibres 4 g 15 %
Per 1 prune plum, raw (33 g) Per 1 prickly pear (103 g)
with a light silvery “bloom,” providing natural par prune, pruneaux, crue (33 g)
+ Trans / trans 0 g 0% Sugars / Sucres 3 g The soft, sweet, juicy flesh ranges from par figue de Barbarie (103 g)
protection from moisture. The flesh is yellow Calories 15
Cholesterol / Cholestérol 0 mg Protein / Protéines 0.2 g yellow to dark red, and has a scattering Calories 40
and somewhat firm, and the flavour is sweet. *D
V = daily value of tiny, crunchy, edible seeds. The flavour * DV = daily value
Prune plums are excellent fresh and cooked. Calcium / Calcium 0% Iron / Fer 0% is reminiscent of watermelon. Calcium / Calcium 6% Iron / Fer 2%

FRUITS FRUITS
Peak season: October–April. Pummelos are also used in Goes with: Herbs, spices and Peak season: June–October. Prep and cook: Raspberries are Foods: Almonds, apricots, berries,
Buy and store: Choose firm preserves. The juice is used as flavours: Basil, brown sugar, chives, Buy and store: Choose firm, good eaten out of hand, in salads, chocolate, hazelnuts, mangoes,
pummelos that have thinner skin a beverage and in meat glazes, cilantro, cumin, grenadine, honey, dry, well-shaped raspberries in as a topping for yogurt, ice cream, melon, peaches, pears, pistachios.
and are heavy for their size. Let marinades, desserts and sorbets. mint, sherry, thyme. a container with no juice stains. cereal and desserts, or blended into Health highlights: Low in calories.
them ripen at room temperature A pummelo yields more juice Foods: Berries, cherries, chicken, Discard any berries that are smoothies. They can be puréed as No fat, cholesterol or sodium.
5 to 14 days. Store ripe pummelos when at room temperature couscous, fish, oranges, pine nuts, mouldy. To store, lay a paper towel a quick dessert sauce or added to Good source of vitamin C. Provides
in a plastic bag in the refrigerator (if chilled, microwave 10 to
15 seconds), and hand-rolled
pineapple, shrimp, tangerines. Raspberries on a tray or cookie sheet, spread marinades. They can be cooked as
jam and preserves, and baked in
vitamins E and K, folate and
up to 7 days. Health highlights: Low in fat. No unwashed berries in a single layer, magnesium. High in fibre.
on the countertop several times The raspberry is composed of many little muffins and breads.
Prep and cook: Use pummelos cholesterol or sodium. Excellent top with another paper towel,
as you would use grapefruit. For
before it’s cut for juicing. source of vitamin C. High in fibre. drupelets—individual sections of fruit cover with plastic wrap, and Goes with: Herbs, spices and
Pummelo sections, cut it in half lengthwise, containing tiny seeds—connected around refrigerate up to 3 days. Or freeze flavours: Black pepper, brown sugar,
and separate and peel the on a cookie sheet, transfer to a cassis, Champagne, cream, Kirsch,
The pummelo (puh-mell-o) or pomelo, a hollow core. In fact, the fragile raspberry
sections for salads and compotes. freezer container, and store frozen lemon, red wine, sour cream, vanilla.
also called Chinese grapefruit, is the largest is distinguished from blackberries by that up to a 1 year.
citrus fruit, and resembles a grapefruit. hollow core. As with other berries, raspberries
Round or pear-shaped, 5 to 12 inches Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
are native to Europe and the U.S., and were Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
around, and 2 to 5 pounds, it has thick, Valeur nutritive Fibre / Fibres 4 g 16 % part of the Native American diet. The most Valeur nutritive Fibre / Fibres 4 g 17 %
Per ¼ fruit (152 g) Per 125 mL, raw (65 g)
smooth, green, yellow or pink rind, and par quart de fruit (152 g)
+ Trans / trans 0 g 0% Sugars / Sucres 11 g familiar raspberries are medium to bright par 125 ml, crues (65 g)
firm white, yellow, pink or red flesh that Calories 90 red, but there are also black, purple and gold Calories 35
can be juicy or somewhat dry. They’re *D
V = daily value varieties. Sweet with a touch of tartness, * DV = daily value
good for eating fresh, and for juice. Calcium / Calcium 4% Iron / Fer 2% raspberries are used fresh and cooked. Calcium / Calcium 2% Iron / Fer 4%
Peak season: September–January. Prep and cook: Quinces are high Goes with: Herbs, spices and Peak season: April–November and puréed with a little orange Health highlights: Low in fat
Buy and store: Choose large, firm, in pectin, making them excellent flavours: Brown sugar, cinnamon, (white sapotes); December–April juice or vanilla for cooking. Sapote and sodium. No saturated fat
blemish-free quinces with little for preserves, jams and jellies, and cognac, cream, honey, lemon, lime, (black sapotes). pulp can be blended into fruit or cholesterol. Excellent source
or no green in the yellow skin. taste like a combination of apple nutmeg, vanilla. Buy and store: Choose firm, drinks, diced for salads, or used of vitamin C. Good source of
The fuzz falls away when fruit is and pear. They can be combined Foods: Apples, celery, ham, pears, bruise-free sapotes. Ripen at in ice cream and mousse. magnesium. Provides iron, niacin
fully ripe. Quinces bruise easily, with apples in pies, or added to raisins, raspberries, walnuts. room temperature out of direct Goes with: Herbs, spices and and potassium
Quince so handle carefully. Store at room meat stews. Because they hold
their shape when cooked, they can
Health highlights: No fat, sunlight until soft. Store ripe flavours: Caramel, cinnamon,
The quince is related to apples and pears. temperature for up to 7 days, or cholesterol or sodium. Provides sapotes in a plastic bag in the cream, honey, lime, mint, nutmeg,
refrigerate wrapped in plastic up also be poached, baked, or stewed refrigerator up to 5 days. orange, vanilla, vermouth.
vitamin C, and potassium.
It is one of the earliest known fruits, having to 2 months. whole as a dessert. Sapote Prep and cook: White sapotes Foods: Almonds, apricots, bananas,
grown in Asia and the Mediterranean for The sapote, a tropical fruit that’s native can be eaten out of hand like an berries, chocolate, coconut,
more than 4,000 years. Today’s U.S.- to Central America and Mexico, comes apple; discard the seeds. Black mangoes, pears.
sapotes are often peeled, seeded
grown quinces have fuzzy yellow skin that in several varieties. White sapotes have
becomes smoother and more golden when smooth, light yellow skin. The creamy white
ripe. It has hard, dry ivory flesh; a potent, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
to yellowish flesh has a buttery texture and Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Fat / Lipides 0 g 0% Carbohydrate / Glucides 14 g 5% Fat / Lipides 0.5 g 1% Carbohydrate / Glucides 38 g 13 %
sometimes tropical aroma; and a tart taste Valeur nutritive Fibre / Fibres 2 g 7% a sweet, custard-like flavour. Black sapotes Valeur nutritive Fibre / Fibres 3 g 12 %
Per 1 quince (92 g) Per ½ sapote, raw (113 g)
that’s unpalatably astringent when raw. par coing (92 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g have dull, olive green skin. The brown to par demi-sapotille, crue (113 g)
Quinces are not used fresh. When cooked, Calories 50 black flesh has a jelly-like consistency and Calories 150
the flesh turns light pink to purple and *D
V = daily value a sweet, mild flavour that some liken to * DV = daily value
becomes softer and sweeter. Calcium / Calcium 0% Iron / Fer 4% chocolate. Sapotes are used fresh. Calcium / Calcium 4% Iron / Fer 8%
Peak season: December–January; Prep and cook: Peel just before Goes with: Herbs, spices and Peak season: April–October. seed and any fibres from the seed Foods: Almonds, apricots, bananas,
August–September. using. Break open the skin with flavours: Brown sugar, chili, Buy and store: Choose firm, cavity. Then scoop out the flesh coconut, eggs, mangoes, papayas,
*At time of Buy and store: Select rambutans your fingers or cut it with a paring coconut, coriander, curry, ginger, bruise-free Mamey sapotes. Any with a spoon. Eat fresh, or purée pears.
publication with bright reddish skin. Avoid knife, and squeeze out the fruit. Eat honey, lime. nicks at either end should show for sauces, glazes, and smoothies Health highlights: No fat or
this food the fruit whole (spit out the seed), and other drinks. Mameys can also
has not yet green ones, which are underripe, Foods: Almonds, bell peppers, only reddish flesh inside with no cholesterol. Low in sodium. Provides
been rated. and any with black spines, which or cut out the seed and slice the blueberries, green onions, green or yellow. To ripen, store at be made into jam, or baked in flan vitamin C. High in fibre.
are overripe. The fruit loses fruit to use in salads and salsas. jalapeños, kiwis, mangoes, papayas, room temperature out of direct and cakes.
Rambutan moisture easily and is highly To serve on a fruit platter, peel pineapple, strawberries, tofu. sunlight until soft. Refrigerate ripe Goes with: Herbs, spices and
The rambutan (from rambut, Malaysian perishable. To store, wrap in a away half of the skin to expose the Mameys in a plastic bag up to flavours: Anise, chili, cinnamon,
fruit, leaving half the skin on as a
for hair) is a 1- to 3-inch oval fruit with a paper towel, place inside a plastic
bag, and refrigerate up to 5 days. decorative “holder.” Rambutans can
cholesterol. Low in sodium. Sapote, Mamey 5 days. cream, dry white wine, honey,
lime, mint, nutmeg, vanilla.
Provides vitamin C. Prep and cook: Cut lengthwise
distinctly hairy appearance. A native of be cooked in dishes such as Thai The Mamey sapote, a tropical fruit that’s around the seed, and twist the
Southeast Asia and a relative of the lychee, stir-fry, and stewed as a dessert. popular in Florida, Mexico, Central America halves to separate. Remove the
it has reddish leathery skin covered with and the West Indies, is 6 to 9 inches long and
flexible fleshy spines or “hair.” The fragrant, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
shaped like a football. A thick, rough, russet- Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
translucent flesh is white or pale pink, Valeur nutritive Fibre / Fibres 1 g 3% brown rind encloses its creamy salmon-pink Valeur nutritive Fibre / Fibres 4 g 15 %
Per 9 rambutans, canned, packed in syrup (81 g) Per ¹/₈ sapote, raw (70 g)
resembling a peeled grape, and has one seed. par 9 ramboutans, mis en conserve,
+ Trans / trans 0 g 0% Sugars / Sucres 0 g to red flesh. The fruit usually contains one par ¹/₈ de sapote mamey, crue (70 g)
The flesh is juicy, with a sweet and mildly conditionnés dans un sirop (81 g) large, dark pit or sometimes more. The Calories 90
Calories 70 Sodium / Sodium 10 mg 0% Sodium / Sodium 5 mg 0%
acidic flavour with a hint of strawberry. flavour is sweet, and reminiscent of almonds * DV = daily value
*D
V = daily value Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 6% VQ = valeur quotidienne Vitamin A / Vitamine A 2% Vitamin C / Vitamine C 25 %
Rambutans are mainly used fresh. VQ = valeur quotidienne Calcium / Calcium 2% Iron / Fer 2% and apricots. Mameys are mostly used fresh. Calcium / Calcium 1% Iron / Fer 4%

FRUITS FRUITS
Peak season: April–July; can be eaten fresh on their own, Foods: Bananas, chocolate, Peak season: November–May; Prep and cook: Ugli fruits can Goes with: Herbs, spices and
available year-round. sliced for salads, salsas or as a cream cheese, custard, figs, kiwis, sometimes available July– be peeled and eaten like a flavours: Brown sugar, cinnamon,
Buy and store: Choose plump, topping for ice cream, yogurt, mascarpone, nuts, oranges, September. tangerine, or added to salads Kirsch, lemon, lime, mint, vodka.
brightly coloured strawberries cereal and desserts, or blended peaches, pineapple, raspberries, Buy and store: Choose Ugli fruits and desserts. They can also be Foods: Apples, apricots, avocados,
with fresh-looking green caps. into smoothies and other drinks. rhubarb, sour cream, spinach. that are heavy for their size with cut in half and eaten like a duck, endive, pork, radicchio,
Avoid berries that are green, Cooked, they can be used in sauces, Health highlights: Low in calories. no signs of drying at the stem end. grapefruit. The juice can be salmon, shrimp, walnuts.
white or yellow. Discard any that soufflés, jams and preserves, and No fat, cholesterol or sodium. They should give when pressed used in beverages, marinades,
baked in pies and cakes. glazes, sorbets and desserts.
are mouldy. Store unwashed and
loosely covered in the refrigerator Goes with: Herbs, spices and
Provides folate.
Ugli® Fruit gently. Store at room temperature
up to 5 days, or refrigerate up to
source of vitamin C.
up to 7 days. Rinse with cool water flavours: Almond, balsamic vinegar, The Ugli® fruit, a native of Jamaica, two weeks.
Strawberries just before eating. basil, Champagne, cream, Curaçao, is the brand name of this variety of
The strawberry is sometimes called Prep and cook: Remove the leafy lemon, mint, pepper, red wine, tangelo believed to be a natural hybrid of
caps with a small knife. Strawberries rosemary, vanilla.
the “inside-out fruit” because its seeds grapefruit, tangerine and Seville orange.
(achenes)—the light specks on its surface— This aptly named fruit has wrinkly,
are on the outside. Strawberries vary in Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
pockmarked, green to yellow skin and a Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
size, shape and colour from light red to Valeur nutritive Fibre / Fibres 2 g 8% bumpy, lopsided shape. Inside is very juicy, Valeur nutritive Fibre / Fibres 2 g 8%
Per 125 mL slices (88 g) Per ½ fruit (122 g)
scarlet, with a “cap” (hull) of green leaves. par 125 ml de tranches (88 g)
+ Trans / trans 0 g 0% Sugars / Sucres 4 g tender, orange-coloured flesh with a rich par demi-fruit (122 g)
The somewhat juicy flesh can be white to Calories 30 sweet-tangy flavour. Ugli fruits are easy Calories 45
deep pink, with a sweet, distinctive flavour. *D
V = daily value to peel, and have large segments. They are * DV = daily value
Use fresh or cooked. Calcium / Calcium 2% Iron / Fer 2% used fresh and juiced. Calcium / Calcium 2% Iron / Fer 0%
Peak season: November–February. salsas. Minneolas are also good for Foods: Arugula, chicken, Peak season: May–September; 2 weeks. Refrigerate cut melon in Champagne, lemon, lime, mint,
Buy and store: Choose tangelos juicing. The juice is good mixed cranberries, jalapeños, kiwis, available year-round. a covered container up to 5 days. orange, pepper, salt.
that are firm to slightly soft and with other citrus juices, or added to olives, pecans, pork, seafood, Buy and store: Choose Prep and cook: Watermelon is Foods: Berries, cantaloupe,
heavy for their size. Avoid tangelos dressings and marinades. Because strawberries, wild rice, yogurt. symmetrical watermelons that eaten fresh. To slice, cut the melon blue cheese, cottage cheese,
with soft spots, dull colouring, or tangelos don’t hold up to heat, Health highlights: Low in fat. are heavy for their size, have a in half, cut in half again, and cut feta, honeydew, peaches, salami,
deep grooves in the skin. Store at they are not used in cooking. No cholesterol or sodium. Excellent dried stem, and are yellow on the into slices. To cut into cubes, cut spinach, watercress.
Tangelo room temperature for several days, Goes with: Herbs, spices source of vitamin C. underside, where it touched the halves into thick slices, cut off the Health highlights: No fat,
The tangelo, a tangerine–grapefruit hybrid, is or in the refrigerator up to 14 days. and flavours: Basil, brandy, chili, ground. Avoid melons with a flat rind, and cut the flesh into cubes. cholesterol or sodium. Good source
Prep and cook: Tangelos can be chocolate, cilantro, cinnamon, side, cracks, soft spots or mould. A Use in salads, chilled fruit soups, of vitamins C and A. Provides
juicy and sweet-tart like a tangerine but larger
peeled and sectioned by hand. Eat coconut, garlic, ginger, vanilla, Watermelon ripe watermelon has a fragrance salsas, smoothies and sorbets. thiamin, vitamin B6, magnesium
and with fewer seeds. The first known hybrids out of hand, or add to salads and vodka. Watermelon is distinct from other melons, with and makes a dull, hollow sound Goes with: Herbs, spices and and potassium.
were created in 1897 in Florida. Two popular when tapped. Store whole melons flavours: Balsamic vinegar, basil,
its elongated oval shape, large size and “watery”
at room temperature up to
varieties are the Minneola and the Orlando. flesh. Ranging from 5 to 30 pounds, they have
Minneolas, also called Honeybells, are a smooth, hard rind that’s pale to dark green,
medium-large and round, with a distinctive Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
and either solid or striped. The crisp flesh is red Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
knob on top. They have reddish-orange, easy- Valeur nutritive Fibre / Fibres 2 g 8% or deep pink with large, flat, black seeds. Some Valeur nutritive Fibre / Fibres 1 g 5%
Per 1 fruit (109 g) Per 1 wedge, ¹/₁₆ melon (286 g)
to-peel skin and bright orange flesh. Orlando par fruit (109 g)
+ Trans / trans 0 g 0% Sugars / Sucres 9 g varieties have white, yellow or pale pink flesh. par quartier, ¹/₁₆ de melon (286 g)
tangelos are round and smaller, with a slightly Calories 70 “Seedless” watermelons have few seeds or tiny, Calories 90
flattened look, bright orange skin and deep *D
V = daily value soft, edible seeds. Watermelon flesh is sweet and * DV = daily value
orange flesh. Tangelos are used fresh. Calcium / Calcium 4% Iron / Fer 2% very juicy, and is used fresh. Calcium / Calcium 2% Iron / Fer 4%
Peak season: October–January; simply peel, and separate the Foods: Almonds, arugula, cabbage, Peak season: May–September; Refrigerate cut melon in a covered Foods: Arugula, blueberries,
March–May. segments. To remove seeds from chicken, cucumbers, kiwis, red available April–October. container up to 5 days. cantaloupe, cranberries, feta,
Buy and store: Choose tangerines whole segments, snip the centre onions, spinach, tilapia, tuna. Buy and store: Choose Prep and cook: Use a mini as you Gorgonzola, grapes, honeydew,
that are firm to slightly soft, and and squeeze gently. Tangerine juice Health highlights: No fat, symmetrical mini watermelons that would a larger watermelon: Cut it peaches, prosciutto, spinach,
heavy for their size. Avoid tangerines can be blended with other fruit cholesterol or sodium. Good are heavy for their size. The skin into quarters, slices or cubes, and strawberries.
juices, or used in marinades, glazes,
Tangerine/Mandarin Orange with soft spots, dull colouring or a
torn peel. Store in the refrigerator sorbets, and desserts.
source of vitamin C. Provides folate. should have a slight sheen, and a
yellow underside where it touched
eat fresh or use in salads, chilled
fruit soups, salsas, smoothies and
The tangerine, a type of mandarin orange, up to 2 weeks. Goes with: Herbs, spices and the ground. Avoid melons with sorbets. vitamins C and A, magnesium
first came to Europe by way of Tangiers, Prep and cook: Tangerines are flavours: Basil, cardamom, cilantro, Watermelon, Mini cracks, soft spots or mould. A ripe Goes with: Herbs, spices and and potassium.
excellent eaten out of hand, or coconut, Cointreau, cumin, garlic, watermelon has a fragrance, and flavours: Balsamic vinegar, basil,
which accounts for its name. These citrus The mini, “personal” or “palm” watermelon
added to salads and desserts— ginger, lime, mint, vodka. makes a dull, hollow sound when gin, lemon, lime, mint, orange,
fruits have a loose orange peel—they’re also is a newcomer to the watermelon family. tapped. Store whole melons at vodka.
known as the “zipper-skinned fruit” because Weighing 1 to 7 pounds, minis are the size of room temperature up to 2 weeks.
they peel so easily—and firm, juicy, orange- a large cantaloupe, or smaller. Easy to carry
coloured segments that separate easily, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
and store, they have a thinner rind and more Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
each with one or several white seeds. Round Valeur nutritive Fibre / Fibres 2 g 9%
edible flesh than larger varieties. Inside the Valeur nutritive Fibre / Fibres 1 g 3%
Per 1 medium tangerine (84 g) Per 250 mL (161 g)
and slightly flattened, tangerines have a par tangerine de taille moyenne (84 g)
+ Trans / trans 0 g 0% Sugars / Sucres 9 g smooth, green rind is red, orange-red, deep par 250 ml (161 g)
distinctive flavour that ranges from slightly Calories 45
Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g pink, or yellow flesh that’s juicy, sweet and Calories 50
tangy to quite sweet, often sweeter than *D
V = daily value usually seedless. As with larger watermelons, * DV = daily value
oranges. They are used fresh and juiced. Calcium / Calcium 2% Iron / Fer 0% the mini is used fresh. Calcium / Calcium 2% Iron / Fer 2%

VEGETABLES
vegetables PEAK SEASONS

Peak season: Spring; some varieties
available year-round.
Buy and store: Choose deep green
artichokes that are heavy for their
size and have tightly formed leaves
that “squeak” when pressed. Avoid
artichokes with dry stalks or leaves
that are dry, brown or split. Store
kitchen shears. To cook: place the
artichokes stem side up in plenty
of water in a non-reactive (such
as stainless steel) pot. Boil gently,
covered, 25 minutes or until a knife
slides easily through the base. Drain
stem side up; let cool. Artichoke
hearts can be used in salads,
flavours: Aïoli, balsamic vinegar,
butter, Champagne, garlic,
hollandaise, lemon, mayonnaise, olive
oil, parsley, Pinot Grigio, remoulade.
Foods: Anchovies, bacon,
breadcrumbs, goat cheese, hazelnuts,
mushrooms, onions, Parmesan,
Many vegetables have a peak season (sometimes two), and may also be available at other times. Nature’s unwashed in a plastic bag in the casseroles and fritters. prosciutto, red bell peppers.
refrigerator up to 7 days. To eat a whole or half artichoke, Health highlights: No saturated
definition of a season doesn’t always match the calendar dates for that season, so a peak season may be Artichoke Prep and cook: Artichokes are not peel off the leaves and eat the fat or cholesterol. Excellent source
The artichoke, the flower bud of an edible used fresh. Cut off the stem near flesh at the base by pulling the leaf of folate. Good source of vitamin K,
shorter or several months longer. In fact, many are available well before or after their peak, so look for the base so it will stand upright on against your teeth. When you reach magnesium and potassium. Provides
thistle, ranges in size from “baby” to the size a plate when served whole. Cut the inedible choke, remove the vitamins B6 and C, iron, niacin and
them year-round. Some vegetables are typically available only during their peak; they’re marked with of a grapefruit. The artichoke’s overlapping off the top quarter, and snip the fuzzy portion with a knife, and eat zinc. High in fibre.
thorns off the remaining leaves with the heart.
layers of leaves are medium to deep green,
an asterisk (*). Many are available year-round, with or without a peak season. And some year-round sometimes streaked with purple. Varieties Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
vegetables have varieties that are available only in season; those are marked with a dagger (†). such as green globe (the most common) Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides 14 g 5%
have a sharp “thorn” at the tip of each leaf. Per 1 medium globe artichoke (120 g)
spring fall year-round

Sugars / Sucres 1 g
The leaves surround the fuzzy inedible choke par artichaut de taille moyenne (120 g)
at the base, and under the choke is the heart. Calories 60
The heart and the fleshy part of the leaves * DV = daily value
Artichoke† Acorn Squash Alfalfa Sprouts Gobo Root/Burdock have a nutty flavour, with a sweet aftertaste. Calcium / Calcium 2% Iron / Fer 6%
Asparagus, Green Beet Artichoke† Green Beans
Bamboo Shoots* Bibb Lettuce Arugula Horseradish
Bitter Melon Black Radish Asparagus Khan Choy/
Black Radish Boston Lettuce Bean Sprouts Chinese Celery Peak season: Available year-round. Prep and cook: Cut off the Foods: Bacon, beef, fennel, figs,
Cactus Leaves/Nopales Buttercup Squash* Beet Leek Buy and store: Arugula is sold roots and thick stems. Wash well: Gorgonzola, Parmesan, pasta, pears,
Fava Beans Chinese Long Beans Black Beans Lemongrass bagged or in bunches with the immerse in cold water 1 minute, pine nuts, radicchio, red onions,
Lettuce† roots attached. Younger, smaller gently swirl the leaves, then lift out tomatoes, walnuts.
Fiddlehead Fern* (regional) Cipollini Onion Bok Choy
leaves are less pungent. Choose of the water and pat or spin dry. Health highlights: Low in
Green Peas Delicata Squash* Breadfruit Malanga Use in salads, sandwiches, pesto,
bunches with emerald-green leaves calories and sodium. No fat or
Jicama Gau Choy/Chinese Chives Broccoli Mushrooms† pasta dishes and pizza, and add to
2 to 4 inches long. Avoid bunches cholesterol. Excellent source of
Kohlrabi Golden Nugget Squash* Broccoli Sprouts Onion soups and stews near the end of
Pattypan Squash* Hubbard Squash* Brussels Sprouts Peppers† Arugula with leaves that are yellowing or
limp, or have slimy stems. Arugula cooking time.
vitamin K. Provides vitamins A
and C and potassium.
Rhubarb Jicama Cabbage Pinto Beans Arugula, also called rocket, roquette is highly perishable, so handle Goes with: Herbs, spices and
Shallot Lo Bok Radish Carrot Potato and Italian cress, is a tender, aromatic carefully. Wrap the roots loosely flavours: Balsamic vinegar, basil,
Watercress Opo Squash Cauliflower Red Beans salad green. Native to the Mediterranean, in a damp paper towel, place in Chianti, garlic, lemon, olive oil,
White Radish Pumpkin* Celery Red Radishes a plastic bag and refrigerate up orange, olive oil, Sauvignon Blanc,
Yellow Squash Rutabaga Celery Root/Celeriac Salsify
the name comes from “eruca,” Latin for to 3 days. sea salt.
Sin Qua/Chinese Okra Chicory Snow Peas “caterpillar,” which may refer to arugula’s
summer Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*

Sunchoke/ Cucumber Sorrel stems. A close relative of the radish, arugula
Jerusalem Artichoke Daikon Radish Spinach has long, slender, green leaves and a distinct Valeur nutritive Fibre / Fibres 0 g 0%
Sweet Potato Endive Sugar Snap Peas peppery flavour. Popular in Italian and
Per 250 mL, raw (21 g) + Trans / trans 0 g 0% Sugars / Sucres 0 g
Beet par 250 ml, crue (21 g)
Tamarind Escarole Taro Root Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g
Bibb Lettuce Tomatillo Frisée Tomato†
Mediterranean cuisines, younger, milder Calories 5
Bitter Melon Winter Squash† Gai Choy/Chinese Mustard Turnip Greens leaves are used fresh; older leaves, which * DV = daily value
Black-Eyed Peas Yellow/Wax Beans Gai Lan/Chinese Broccoli Yam are much spicier, are used in cooked dishes. Calcium / Calcium 4% Iron / Fer 2%
Boston Lettuce Galangal Yellow/Wax Beans
Corn
Cranberry Beans
Eggplant
winter Garbanzo Beans
Garlic
Gingerroot
Yuca/Cassava
Zucchini
Peak season: April–May; Prep and cook: Asparagus is usually lemon, mustard, olive oil, orange.
Green Beans Black Radish available year-round. served cooked, but tender tips and Foods: Anchovies, breadcrumbs,
Buy and store: Select bright green, stalks are also used fresh. Gently snap crab, eggs, flounder, ham, onions,
Green Tomato Cardoon off the woody end of each stalk. Peel
uniformly sized stalks with compact, pancetta, Parmesan, pistachios,
Knob Onion Chayote Squash firm, dark green or purplish tips , and thicker stalks with a vegetable peeler. prosciutto, shallots, veal.
Lima Beans Collard Greens no odour. Thickness is not a gauge of To cook: boil, steam, sauté, roast, grill Health highlights: Low in calories
Okra Fennel tenderness, but avoid limp or wilted or microwave. Serve warm or chilled and sodium. No fat or cholesterol.
Pattypan Squash* Gau Choy/Chinese Chives* tips. To store, wrap the bottoms of with dipping sauces, in salads, or as a Excellent source of folate and
the stalks in a wet paper towel and side dish. Use whole stalks or pieces vitamin K. Good source of vitamin
Peppers Kale
Rhubarb Mustard Greens
Asparagus, Green place in a plastic bag, or stand them in stir-fries and frittatas. The woody
ends can be cooked and puréed for
E. Provides vitamins A and C, iron,
upright in 1 inch of water and cover thiamin, riboflavin, niacin, potassium,
Snap (String) Beans Parsnip Green asparagus is the more common with a plastic bag. Refrigerate up soups and sauces. magnesium and zinc.
Soy Beans/Edamame Radicchio variety in the U.S. (White asparagus is to 4 days. Freeze raw, unpeeled Goes with: Herbs, spices and
Summer Squash† Rapini/Broccoli Rabe more common in Europe.) The name asparagus up to 4 months (do not flavours: Aïoli, balsamic vinegar,
thaw before cooking). chiles, cream, garlic, hollandaise,
Swiss Chard Rhubarb* comes from the Persian word for “sprout.”
Tamarillo Rutabaga
It wasn’t grown in the U.S. until the late Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Tamarind Turnip Fat / Lipides 0 g 0% Carbohydrate / Glucides 4 g 1%
Tomatillo Winter Squash† 19th century, partly because it takes 3 years Valeur nutritive Fibre / Fibres 2 g 8%
Per 125 mL, cooked (95 g)
Tomato† to mature. Colours vary from light green to par 125 ml, cuite (95 g)
Yellow Squash dark green and purple. The slightly glossy Calories 20
Yellow Tomato* stalk narrows to a tightly closed compact * DV = daily value
Yellow/Wax Beans VQ = valeur quotidienne Vitamin A / Vitamine A 10 % Vitamin C / Vitamine C 10 %
tip. The distinctive flavour is herbaceous. Calcium / Calcium 2% Iron / Fer 6%
Zucchini

VEGETABLES VEGETABLES
Peak season: Available year-round. can be frozen up to 4 months Goes with: Herbs, spices and
Buy and store: Choose thick, (do not thaw before cooking). flavours: Butter, cream, garlic,
smooth, pale ivory stalks with firm, Prep and cook: White asparagus ginger, hollandaise, lemon,
closed tips, and no odour. Avoid is served cooked. Trim ½-inch from mayonnaise, Mornay sauce,
stalks with tips that are limp or the bottoms, then remove the mustard, olive oil, pepper,
wilted. To store, wrap the bottoms peel, which is tough and bitter. vinaigrette.
of the stalks in a wet paper towel To avoid snapping the spears, lay Foods: Bacon, breadcrumbs, Brie,
Asparagus, White and place in a plastic bag, or stand
upright in 1 inch of water (like
them on a work surface and use
a vegetable peeler. Then steam or
chives, crab, eggs, goat cheese,
ham, lamb, mushrooms, oranges,
White asparagus is the same plant as green flowers in a vase), and cover with boil the spears with a little lemon Parmesan, prosciutto, Stilton, veal.
asparagus, but soil or straw is mounded a plastic bag. Refrigerate up to juice (to preserve the colour) until Health highlights: No fat or
over the stalks to prevent sunlight from 4 days. Raw, unpeeled asparagus completely tender. Use as you cholesterol.
would green asparagus.
turning them green. White asparagus,
prized in France, Austria and Germany, When are green beans not green
is gaining popularity in the U.S., where Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
California is the main producer. White Valeur nutritive Fat / Lipides (n/a) Carbohydrate / Glucides (n/a) beans? When they’re yellow. Or
asparagus has thick, brittle stalks that Exact data not available (n/a)
Données exactes non disponibles (s.o.)
+ Trans / trans (n/a)
Fibre / Fibres
Sugars / Sucres
(n/a)
purple. Or streaked. That’s because
narrow to a tightly closed compact tip. Calories (n/a)
“green” refers to their immaturity—
Its nutty flavour is milder and more Sodium / Sodium (n/a)
delicate than that of green asparagus.

*D
V = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A (n/a) Vitamin C / Vitamine C (n/a) they’re picked when they’re young.
Calcium / Calcium (n/a) Iron / Fer (n/a)
Green beans are also called snap
beans, for the sound they make when
green &
Peak season: May–June. a sharp knife (as if sharpening a
pencil). Or cut the shoot crosswise
flavours: Anise, basil, chile,
they’re broken in half. They used to be
Buy and store: Choose small
bamboo shoots without blemishes. for round slices. Boil, uncovered, coconut milk, dry vermouth, called string beans, back when they
Wrap whole, unpeeled shoots in 20 minutes to remove the bitterness. garlic, lemongrass, orange, rice
plastic and refrigerate up to 2 weeks. (If still bitter, change the water wine vinegar, sesame, soy sauce. had a string down the middle. There
Peeled, parboiled shoots can be and boil another 5 minutes.) Or Foods: Bell peppers, bok choy,
are also flat green beans, long green
yellow
refrigerated in a container of water microwave in a shallow pan of broccoli, carrots, chicken,
water 4 minutes. After cooking,
up to 5 days.
the shoots will still be crisp and
mushrooms, onions, peanuts,
rice, shrimp, tofu, zucchini.
beans, French green beans, and more.
Prep and cook: Trim the roots and
crunchy. Add to salads, soups,
tough ends, then peel the outer Health highlights: Low in
Bamboo Shoots leaves to get to the pale core. For
and stir-fry dishes.
calories. No fat or cholesterol. But a green bean by any name is a
Bamboo shoots are the young canes of the thin strips, shave the shoot with Provides potassium.
long, slender, crispy, juicy, edible pod
beans
bamboo plant, and are harvested before they
are 1 or 2 weeks old or 12 inches tall. The filled with edible seeds, and fresh
shoots are cone-shaped with overlapping Nutrition Facts Amount / Teneur
Fat / Lipides 0 g
% DV / % VQ*
0%
Amount / Teneur
% DV / % VQ*
0%
flavour. Plus they’re essentially fat-,
brown and green leaves. Their pale yellow Valeur nutritive
Saturated / saturés 0 g Fibre / Fibres 1 g 3% cholesterol- and sodium-free. Green
flesh is crisp, tender and bitter, but when + Trans / trans 0 g 0% Sugars / Sucres 0 g
cooked becomes slightly sweet, with a
par 125 ml, cuites (63 g)
Calories 5
Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g beans mean goodness—whatever
flavour similar to corn. Common in Asian *D
V = daily value
their colour!
cuisine, bamboo shoots are used cooked. Calcium / Calcium 0% Iron / Fer 2%
5 % of the DV. Very high fibre. A serving contains at least 6 grams of fibre. High fibre. A serving contains 4–5 grams of fibre. Peak season: Fall; stand up to strong seasonings. red pepper flakes, rice wine vinegar,
available year-round. Line up the beans on a cutting soy sauce, toasted sesame oil.
Buy and store: Choose fresh, board and trim the ends. Cut the Foods: Cashews, chicken, onions,
flexible, brightly coloured beans beans in half or to desired length, peanuts, pork, red bell peppers,
with no blemishes. Thinner, smaller commonly 2 inches. To cook: rice noodles, scallions, sesame
beans are younger and more stir-fry, braise, steam, sauté or seeds, shellfish.
Chinese Long Beans tender. Avoid beans with swollen deep-fry. (Don’t overcook: they will
Health highlights: Low in
Chinese long beans, also called yard-long pods containing mature seeds. get mushy.) Add them to vegetable
Store unwashed in a plastic bag and Asian noodle salads, stir-fries,
beans and asparagus beans, are usually sodium. Provides vitamin C, folate,
in the refrigerator up to 5 days. braised dishes and stews. magnesium and potassium.
harvested at 12 to 18 inches. Pale green Goes with: Herbs, spices and
Prep and cook: Chinese long
and dark green varieties, with descriptive beans are used cooked, and can flavours: Chili oil, dry sherry, garlic,
names like Chinese green noodle, are the ginger, orange, oyster sauce,
most common; red and lavender varieties
are also grown. These pencil-thin beans Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
are chewy and crunchy, but limp and not Valeur nutritive Fibre / Fibres 0 g 0%
juicy. The taste is similar to but less sweet par 125 ml, cuits (56 g)
than green (snap) beans, with a hint of Calories 25
black-eyed pea. They are commonly used * DV = daily value

in Asian dishes. Calcium / Calcium 2% Iron / Fer 4%
50 51

Peak season: Summer; the ends. (The pointed “tails” of Goes with: Herbs, spices and Peak season: May–October; smaller beans can be eaten fresh. Goes with: Herbs, spices and
available year-round. very young beans don’t need to flavours: Basil, chives, garlic, lemon, available year-round. Snap or cut off both ends. The flavours: Basil, black pepper, butter,
Buy and store: Choose slender, be trimmed.) Smaller beans can olive oil, oregano, parsley, tarragon, Buy and store: Choose slender, pointed “tails” of very young beans chives, dill, garlic, lemon, olive
brightly coloured, unblemished be cooked whole. Cut larger beans white wine vinegar. unblemished beans of similar size do not need to be trimmed. oil, oregano, parsley, white wine
crosswise or diagonally into shorter for uniform cooking. Fresh beans are Smaller beans can be cooked vinegar.
beans of similar size for uniform Foods: Almonds, chicken,
lengths. To cook: steam or boil in crisp, and snap easily when bent. whole. Cut larger beans crosswise Foods: Almonds, bacon, beets,
cooking. Fresh green beans are hazelnuts, mushrooms, onions, or diagonally into shorter lengths.
salted water, then plunge in cold Yellow pods with a green tinge ham, hazelnuts, mushrooms, onions,
crisp, and snap easily when bent. pancetta, pine nuts, salmon, To cook: steam, boil in salted water,
water to stop the cooking process. are younger and sweeter than fully salmon, shallots, tomatoes, walnuts.
Flat Green Beans Avoid large pods that are swollen
with seeds (they will be tough). Or sauté or stir-fry until crisp-
shallots, tomatoes. yellow pods. Avoid limp or shrivelled stir-fry or roast until crisp-tender. Health highlights: Low in
Health highlights: Low in calories. beans, or large pods swollen with Plunge steamed or boiled beans calories. No fat, cholesterol or
Flat green beans are flatter, broader and Store unwashed in an airtight bag tender. Due to their texture, flat
No fat, cholesterol or sodium. in ice water to stop the cooking
seeds (they will be tough). Store sodium. Good source of vitamin K.
longer than other green bean varieties, and in the refrigerator up to 4 days. green beans also hold up to longer Good source of vitamin K. Provides process. Yellow wax beans can
unwashed in an airtight bag in the Provides vitamin C and folate.
cooking, making them good vitamin C and folate. refrigerator up to 4 days. be used in most recipes calling
have smooth pods. The “green” in their name Prep and cook: Flat green beans
additions to soups and stews. Prep and cook: Yellow wax beans for green beans. They also can
are used cooked. Snap or cut off
doesn’t refer to colour but to the immature are usually used cooked, although be pickled.
stage at which they’re harvested. Also known Yellow Wax Beans
as Italian, Romano and Roma beans, these Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Yellow wax beans are a variety of snap bean. Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
edible-pod beans can be light green, yellow Valeur nutritive Fibre / Fibres 2 g 6% They are long and thin, have a thin, slightly Valeur nutritive Fibre / Fibres 2 g 6%
Per 125 mL, cooked (66 g) Per 125 mL, cooked (66 g)
or purple. Their flavour is slightly sweet and par 125 ml, cuite (66 g)
+ Trans / trans 0 g 0% Sugars / Sucres 1 g rough, pale yellow to deep yellow skin, and par 125 ml, cuite (66 g)
buttery, and meatier than other green beans. Calories 25 a crisp, crunchy, meaty texture similar to Calories 25
Flat green beans are crisp and crunchy raw, *D
V = daily value snap beans. Their flavour is similar, as well, * DV = daily value
and tender when cooked. Calcium / Calcium 2% Iron / Fer 4% but can be more subtle. Calcium / Calcium 2% Iron / Fer 4%
Peak season: May–March; stir-fry just until crisp-tender, about carrots, goat cheese, lamb,
available year-round. 2 to 3 minutes; do not overcook. new potatoes, pork, red onions,
Buy and store: Choose beans If using steamed or boiled beans Roquefort, shallots, tomatoes.
that are deep green, fresh, crisp in a cold dish, quickly drain and Health highlights: Low in calories.
and unblemished. Store in a plunge them in ice water to stop No fat, cholesterol or sodium.
French Green Beans perforated plastic bag in the the cooking process. Good source of vitamin K. Provides
French green beans, also known by the refrigerator up to 5 days. Goes with: Herbs, spices and vitamin C and folate.
French name, haricots verts (ah-ree-ko-vair), Prep and cook: French green flavours: Balsamic vinegar, basil,
beans are used cooked. Snap or butter, chives, Dijon mustard,
and filet beans, are smaller than common garlic, lemon, marjoram, olive oil,
cut off the ends. Cook whole,
green beans. The “green” in the their name or cut diagonally into shorter parsley, tarragon, thyme.
doesn’t refer to colour but to the immature lengths. To cook: steam, boil or Foods: Almonds, bacon, bass,
stage at which they’re harvested. There are
also yellow and purple varieties. (French
green beans are not the same as French-cut Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* Shell beans are most familiar
or “frenched” green beans: any green bean Valeur nutritive Fibre / Fibres 2 g 6% dried, but they’re sold fresh, too.
cut lengthwise into thin strips.) The slender + Trans / trans 0 g 0%
par 125 ml, cuite (66 g)
Sugars / Sucres 1 g
Technically called “legumes,” they’re
pods are typically about 1/4-inch wide and Calories 25
5 to 7 inches long with tiny seeds. Tender yet *D
V = daily value
Sodium / Sodium 0 mg 0% the edible seeds of pods that split
crisp, they have a sweet, delicate flavour. Calcium / Calcium 2% Iron / Fer 4% in half on both sides when ripe. In
other words, beans! Black beans, red
Peak season: May–October; (The pointed “tails” of very young Goes with: Herbs, spices and
beans, black-eyed peas, garbanzos,
available year-round.
Buy and store: Choose slender,
beans don’t need to be trimmed.)
Smaller beans can be cooked
flavours: Basil, chives, dill, garlic,
lemon, olive oil, orange, oregano,
pintos, soybeans and more.
brightly coloured, unblemished pods whole. Cut larger beans crosswise parsley, tarragon, Worcestershire.
of similar size for uniform cooking.
Fresh beans are crisp, and snap easily
or diagonally into shorter lengths.
To improve tenderness, slice more
Foods: Almonds, bacon, flounder, Shell beans are good for you:
hazelnuts, mushrooms, onions,
when bent. Avoid limp or shrivelled mature beans lengthwise into thin Parmesan, pine nuts, pork, potatoes, they’re high in protein and fibre,
shell
beans, or large pods swollen with strips (“frenching” or “French-cut” ). scallions, tomatoes, tuna.
seeds (they will be tough). Store To cook: steam, boil in salted water,
Health highlights: Low in and have vitamins and minerals
Snap Beans (String Beans) unwashed in an airtight bag in the stir-fry or roast until crisp-tender.
Snap beans are so named because the fresh
refrigerator up to 4 days. Plunge steamed or boiled beans calories. No fat, cholesterol or
sodium. Good source of vitamin K.
but essentially no fat, cholesterol
Prep and cook: Snap beans are in ice water to stop the cooking
pods “snap” when broken in two. String usually used cooked, although process. Serve as a side dish, or Provides vitamin C and folate. or sodium. And perhaps best of all,
smaller beans can be eaten fresh. add to casseroles and salads.
beans are older varieties that have a fibrous Snap or cut off both ends. Snap beans can also be pickled. they’re tasty and satisfying: mashed
beans
string along the pod that must be pulled off
before cooking. Most if not all of the beans Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* as dips, slow-cooked in soups,
grown today are stringless snap beans. The Valeur nutritive Fat / Lipides 0 g
0% Carbohydrate / Glucides 5 g
Fibre / Fibres 2 g
2%
6% dressed in salads, wrapped in tortillas
pods, which enclose a row of small, edible par 125 ml, cuite (66 g)
or paired with pasta, greens and
seeds, are bright, crisp and juicy, and have Calories 25
a fresh flavour. There are also purple and *D
V = daily value
Sodium / Sodium 0 mg 0% countless other foods and flavours,
purple-streaked varieties.
Calcium / Calcium
4%
2%
Iron / Fer
10 %
4% all the world loves shell beans.

Peak season: Available year-round. uncovered, until tender, about 1 to Health highlights: No fat, Peak season: March–May (fresh); Prep and cook: For fresh favas: to soups, stews, pasta dishes
Buy and store: Choose clean, 2 hours. Use in soups, stews, salads, cholesterol or sodium. Excellent available year-round (dried). Split the pods open with your and salads, or purée for dips.
salsas, and Tex-Mex dishes such as source of magnesium and folate. Buy and store: For fresh favas: thumb along one side, and Goes with: Herbs, spices and
firm beans that are bright with a Choose soft pods (crispness is remove the beans. To remove the flavours: Butter, garlic, lemon,
slight sheen, and have few cracks. tacos and burritos. Good source of thiamin and iron.
a sign of dried-out favas) with skins, place the beans in boiling olive oil, parsley, rosemary,
Discard beans that are discoloured Goes with: Herbs, spices and Provides niacin, potassium and even colouring and few markings. salted water 30 seconds. Drain; sea salt, savoury, vinaigrette.
or shrivelled. Store in an airtight flavours: Chili powder, cilantro, zinc. Very high in fibre. They should be plump and heavy, immediately rinse with cold water. Foods: Bacon, carrots, leeks,
container away from dampness, cumin, garlic, lime, mint, oregano, with a hint of the round beans Pinch or peel each bean on one mushrooms, onions, Pecorino,
inside. Store in a plastic bag in side and slip it out of its skin. Boil or shallots, spinach, tomatoes.
heat and direct sun up to 1 year. red pepper flakes, red wine, sour
cream, tequila.
Fava Beans the refrigerator up to 7 days. steam the beans until tender, about Health highlights: No fat or
Prep and cook: Soak beans in
Black Beans water 6 to 8 hours, then drain and Foods: Avocado, bell peppers,
Fava beans, also known as broad beans, are For dried favas: Choose clean, 15 minutes. For dried favas: Soak cholesterol. Low in sodium.
firm beans with a slight sheen, 6 to 8 hours, then peel. Place in a Excellent source of folate. Good
Black beans, also called turtle beans, are rinse. To cook: place the soaked cheese, chorizo, jalapeños, onions, flat and pale green when fresh, resembling and few cracks. Store in an airtight pot with 3 times their volume of source of vitamin C. Provides
sold dried. These medium-size, oval beans beans in a pot with 3 times oranges, pork, rice, tomatoes, lima beans, and tan when dried. The beans container away from dampness, water. Simmer, uncovered, about thiamin, niacin and magnesium.
their volume of water. Simmer, tortillas. heat and direct sun up to 1 year. 90 minutes. Use as a side dish, add
have matte black skins and cream to grey are enclosed in shiny, light green inedible
flesh. They have a soft, floury texture and pods 8 to 12 inches long and about 1 inch
a sweet, mild, earthy flavour similar to Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
wide. The beans have tough, inedible skin Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
mushrooms. A staple in Southwestern, Valeur nutritive Fibre / Fibres 6 g 25 % that must be removed before cooking. Favas Valeur nutritive Fibre / Fibres 2 g 10 %
Latin American and Caribbean cuisines, par 125 ml, cuits (81 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g have a firm, starchy texture and a subtle nutty, par 125 ml, cuites (58 g)
these beans are the basis of the widely Calories 120 meaty flavour. A mainstay of Mediterranean Calories 40
popular black bean soup, and beans *D
V = daily value and Middle Eastern cuisines, they’re used * DV = daily value
and rice. Calcium / Calcium 2% Iron / Fer 15 % cooked; very young favas can be used fresh. Calcium / Calcium 2% Iron / Fer 8%
Peak season: Late spring–summer Prep and cook: For fresh black- curry powder, garlic, hot sauce, Peak season: Available year-round. uncovered, 60 to 90 minutes. Use Health highlights: Low in fat and
(fresh); available year-round (dried). eyed peas: Press on the inside curve mustard, salt pork. Buy and store: Choose well- whole in curries, soups, salads, sodium. No cholesterol. Excellent
Buy and store: For fresh black- of the pod to open it, pop out the Foods: Bacon, bell pepper, rounded beans. Discard beans that casseroles and couscous dishes. source of folate. Good source iron,
eyed peas: Choose firm pods filled beans, and simmer until tender. Use chicken, collard greens, cornbread, are shrivelled or discoloured. Store Puréed garbanzos are the key magnesium and zinc. Provides
end to end with plump beans. in stews, casseroles and salads. For ham, onions, pork, rice, seafood, ingredient in hummus. vitamin B6, thiamin, niacin and
in an airtight container away from
Refrigerate up to 7 days. Freeze dried black-eyed peas: Pick and tomatoes. potassium. High in fibre.
discard any that are discoloured or dampness, heat and direct sun Goes with: Herbs, spices and
shelled beans in a double layer of Health highlights: No fat, up to 1 year. flavours: Chiles, cilantro, cumin,
plastic bags. For dried black-eyed shrivelled. Dried peas do not need cholesterol or sodium. Excellent
Black-Eyed Peas peas: Choose clean, firm beans that to be soaked before cooking. Place
source of folate. Good source of
Prep and cook: Soak beans in garlic, harissa, lemon, mint, olive
oil, parsley, tahini, turmeric.
Black-eyed peas, also known as cowpeas, are are bright with a slight sheen, and
have few cracks. Store in an airtight
in a pot with 3 times their volume of
water. Simmer, uncovered, 30 to thiamin, iron, magnesium and zinc. Garbanzo Beans water 6 to 8 hours, then drain and
rinse. Place beans in a pot with Foods: Carrots, couscous,
small, kidney-shaped, white or beige beans 60 minutes. Provides vitamin B6, niacin and Garbanzo beans, also known as chickpeas
container away from dampness, 3 times their volume of fresh water cucumbers, lamb, olives, onions,
potassium. Very high in fibre.
with a black spot or “eye” in the middle. heat and direct sun up to 1 year. Goes with: Herbs, spices and (channa in Indian, ceci in Italian), are the and 2 tablespoons oil. Simmer, pine nuts, pitas, red bell peppers,
flavours: Bay leaves, cilantro, cumin, tomatoes.
Native to Asia and brought to the New World most widely eaten legume in the world.
through Africa, they have firm, smooth skin, Sold dried, garbanzos are round, shaped
and soft, cream-coloured, starchy flesh. The Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
like a small, bumpy, beige to pale yellow Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
flavour is bland but absorbs other flavours Valeur nutritive Fibre / Fibres 6 g 24 % hazelnut. They have a dense, buttery texture, Valeur nutritive Fibre / Fibres 4 g 16 %
Saturated / saturés 0 g Saturated / saturés 0.2 g
well. Black-eyed peas are sold dried, and fresh par 125 ml, cuits (91 g)
+ Trans / trans 0 g 0% Sugars / Sucres 3 g a mild, rich, nutty flavour, and hold their par 125 ml, cuits (87 g)
in their pods. They’re popular in Southern Calories 110 shape when cooked. Widely used in Indian, Calories 140
dishes such as Hoppin’ John, traditionally *D
V = daily value Mediterranean and Middle Eastern cuisines, * DV = daily value
served on New Year’s Day. Calcium / Calcium 2% Iron / Fer 15 % garbanzos are used cooked. Calcium / Calcium 4% Iron / Fer 20 %
Peak season: Summer (fresh); pod to open, pop out the beans, Foods: Broccoli raab, corn, escarole, Peak season: June–September the string to open the pod, and chives, garlic, lemon, paprika,
available year-round (dried). and simmer until tender. For dried lamb, onions, pancetta, Parmesan, (fresh); available year-round (dried). remove the beans. Place in boiling parsley, pepper, sour cream.
Buy and store: For fresh beans: beans: Soak in water 6 to 8 hours, pasta, sausage, scallions, squash, Buy and store: For fresh limas: water; simmer until tender (they’ll Foods: Bacon, bell pepper,
Choose firm, brightly coloured then drain and rinse. Place beans in tomatoes. Choose firm, plump, dark green be somewhat firm). For dried Cheddar, chicken, corn, fish, ham,
pods. Store in the refrigerator up to a pot with 3 times their volume of Health highlights: No fat, pods. Avoid pale or shrivelled limas: Soak 6 to 8 hours; drain mushrooms, onions, tomatoes.
7 days. For dried beans: Choose fresh water and 2 tablespoons oil. cholesterol or sodium. Excellent pods. Store in a plastic bag in the and rinse. Place in a pot with
clean, firm beans that are bright Simmer, uncovered, until tender, source of folate. Good source of refrigerator up to 7 days. For dried 3 times their volume of water
cholesterol. Low in sodium.
and 2 tablespoons oil. Simmer,
Cranberry Beans with a slight sheen, and have few about 45 to 60 minutes. Use as a
side dish, and in soups, stews
thiamin and iron. Provides niacin, limas: Choose clean, firm beans
with few cracks. Store in an airtight uncovered, 60 to 90 minutes.
Excellent source of magnesium.
Cranberry beans get their name from the cracks. Store in an airtight container magnesium and zinc. Very high Good source of iron and potassium.
and salads. container away from dampness, Serve as a side dish, or use in
away from dampness, heat and in fibre. Provides vitamins B6, C and K,
cranberry-red specks on the beans, and direct sun up to 1 year. Goes with: Herbs, spices and Lima Beans heat and direct sun up to 1 year. stews, soups and casseroles.
thiamin, riboflavin, niacin, folate
flavours: Chianti, chives, garlic, olive Prep and cook: For fresh limas: Goes with: Herbs, spices and and zinc. High in fibre.
the pink and red splotches on their beige, Prep and cook: For fresh beans: Lima beans, named for their Peruvian flavours: Brown sugar, butter,
Press on the inside curve of the oil, parsley, red chiles, red wine Cut pods open with scissors
knobby pods. The beans are small, rounded, vinegar, rosemary, savoury, thyme. heritage, are also called butter beans for or snap off the stem end, pull
and ivory; the red specks disappear when their rich, buttery flavour. Enclosed in
the beans are cooked. They have a creamy Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
green pods, the kidney-shaped beans are Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
texture and chestnut-like flavour, and are Valeur nutritive Fibre / Fibres 9 g 37 % pale green with a starchy texture. Common Valeur nutritive Fibre / Fibres 5 g 19 %
available fresh in the pod, and dried. Known par 125 ml, cuit (94 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g varieties are Fordhook and baby lima. Dwarf par 125 ml, cuits (90 g)
as borlotti in Italy, they’re especially popular Calories 130 limas, or butter peas, are speckled white, and Calories 110
in Italian cuisine, and are the beans used in *D
V = daily value are less starchy. Limas, a key ingredient in * DV = daily value
pasta e fagioli. Calcium / Calcium 4% Iron / Fer 15 % succotash, are sold fresh and dried. Calcium / Calcium 2% Iron / Fer 15 %

Peak season: Available year-round. of water and 2 tablespoons oil. Health highlights: Low in fat. Peak season: June–October; Prep and cook: Scrub the beets Goes with: Herbs, spices and
Buy and store: Choose clean, firm Simmer, uncovered, 1½ to 2 hours. No cholesterol or sodium. Excellent available year-round. well; don’t peel or cut the taproot. To flavours: Balsamic vinegar, brown
beans that are bright with a slight Use in salads, stews, rice dishes, and source of folate. Good source of Buy and store: Choose hard beets cook: boil, steam, roast or microwave. sugar, butter, chives, dill, lemon,
sheen, and have few cracks. Discard Tex-Mex dishes such as burritos thiamin, iron and magnesium. up to 2 inches in diameter with Trim the tops and bottoms, and slip parsley, tarragon, thyme.
discoloured or shrivelled beans. and tacos. Provides vitamins B6 and E, niacin, smooth skins, a uniform shape, and off the skin (wear gloves to avoid Foods: Apples, bacon, cucumbers,
Store in an airtight container away Goes with: Herbs, spices and potassium and zinc . Very high bright, crisp leaves. Avoid beets stained fingers). Use cooked beets in eggs, goat cheese, oranges, pecans,
from dampness, heat and direct flavours: Beer, chili powder, in fibre. with bruises, cuts, wilted leaves or salads or as a side dish, or purée for shallots, sour cream, walnuts.
sun up to 1 year. cilantro, cumin, garlic, hot sauce, a hairy taproot. To store the roots, hot and cold soups. When mixing
jalapeño, oregano, sour cream. refrigerate in a plastic bag up to with other foods, add just before No fat or cholesterol. Excellent
Prep and cook: Soak the beans
3 weeks. To store the leaves, trim serving (the colour often bleeds source of folate. Provides vitamin C,
6 to 8 hours; drain and rinse. Place Foods: Avocados, bacon, Cheddar,
in a pot with 3 times their volume chicken, corn, Monterey Jack, Beet about 1 inch from the root and into the other ingredients). Use the
greens fresh in salads, or sautéed.
iron, magnesium and potassium.
Pinto Beans onions, rice, tomatoes, tortillas. Beets are a root vegetable that can be red, refrigerate in a plastic bag up to
2 days.
Pinto beans, a close relative of kidney beans, white, yellow or striped, depending on the
account for more than 40 % of all beans variety. The beet is rounded and hard, the
grown in the U.S. These medium-size oval Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
skin is smooth and waxy, and the flavour Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
beans are mottled beige and brown, turning Valeur nutritive Fat / Lipides 0.5 g 1% Carbohydrate / Glucides 24 g 8%
is rich, sweet and earthy. Small, young Valeur nutritive Fibre / Fibres 2 g 7%
Saturated / saturés 0 g Fibre / Fibres 8 g 33 % Saturated / saturés 0 g
solid brown when cooked. They have a par 125 ml, cuits (90 g)
+ Trans / trans 0 g 1% Sugars / Sucres 0 g beets—1½ to 2 inches in diameter—are more par 125 ml, cuits (90 g)
Cholesterol / Cholestérol 0 mg Protein / Protéines 8 g Cholesterol / Cholestérol 0 g Protein / Protéines 2 g
powdery texture and an earthy flavour. A Calories 130 tender than large ones. Beets are primarily Calories 40
staple of Southwestern and Mexican fare, *D
V = daily value used cooked. Raw beets can be used grated. * DV = daily value
especially refried beans, pintos are sold dried. Calcium / Calcium 4% Iron / Fer 15 % The leaves are also edible. Calcium / Calcium 2% Iron / Fer 6%
Peak season: Available year-round. Prep and cook: Soak 6 to 8 hours; Foods: Beef, bell pepper, celery, Peak season: April–September; into ¼-inch half-moon slices. powder, garlic, oyster sauce,
Buy and store: Any variety of red drain and rinse. Place in a pot with corn, cornbread, ham, onions, rice, available year-round. To reduce the bitterness, place in red pepper flakes, turmeric.
beans will work in recipes calling 3 times their volume of water sausage, tomatoes. Buy and store: Choose firm boiling water 2 to 3 minutes, or Foods: Bell peppers, chiles,
for kidney beans or red beans. and 2 tablespoons oil. Simmer, Health highlights: No fat, green or greenish-yellow melons salt the slices, let stand 10 minutes, daikon, fermented black beans,
Choose clean, firm beans that are uncovered, 1 to 2 hours. Use in cholesterol or sodium. Excellent 5 to 12 inches long and free of then rinse and drain. Then steam, mushrooms, onions, scallions,
bright with a slight sheen, and have soups, stews and dishes like chili source of folate. Good source of blemishes. To store, refrigerate in use in curries, stir-fries, soups and tomatoes.
few cracks. Discard discoloured or and Louisiana-style red beans iron and magnesium. Provides a plastic bag up to 5 days. chutneys, or stuff them. Bitter
shrivelled beans. Store in an airtight and rice. vitamin B6, niacin, thiamin, melon can also be pickled.
Prep and cook: Cut in half No fat, cholesterol or sodium. Good
container away from dampness, Goes with: Herbs, spices and potassium and zinc. Very high in Goes with: Herbs, spices and
heat and direct sun up to 1 year. flavours: Bay leaf, cayenne, chili fibre. Bitter Melon lengthwise. Scoop out the seeds
and core; do not peel. Cut melon flavours: Coconut milk, curry
source of vitamin C and folate.
Provides potassium and zinc.
Red Beans powder, cilantro, cumin, garlic, Bitter melon, also known as balsam pear,
“Red beans” refers to several varieties of hot sauce, oregano, parsley, bitter gourd and foo qua, belongs to
red pepper flakes.
kidney beans, which are named for their the squash family. Resembling a warty
shape. Light and dark red kidney beans are cucumber, it has edible yellow-green skin
large, have a solid texture and full flavour, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
(yellow-orange when ripe) and crunchy, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
and are common in Tex-Mex and Caribbean Valeur nutritive Fibre / Fibres 6 g 25 % watery flesh filled with fibrous seeds and Valeur nutritive Fibre / Fibres 1 g 5%
dishes. Small red beans, also called Mexican par 125 ml, cuit (94 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g core. Underripe melons are typically used in par 125 ml, cuite (66 g)
red beans, are dark red, with a smoother Calories 120 Asian and Indian cooking. Due to their high Calories 10
texture and taste, and are common in *D
V = daily value quinine content, they have a prized, sharply * DV = daily value
Creole cooking. Red beans are sold dried. Calcium / Calcium 2% Iron / Fer 20 % bitter flavour. Riper melons are milder. Calcium / Calcium 0% Iron / Fer 2%
Peak season: Late summer– crisp-tender, or steam or microwave Foods: Beef, cabbage, carrots, Peak season: Available year-round. leaves and stalks in stir-fries and Health highlights: Low in calories
early fall (fresh); available 4 to 5 minutes. Squeeze pods to chicken, crab, green onions, Buy and store: Choose bok choy soups. Add raw stalks to vegetable and sodium. No fat or cholesterol.
year-round (dried). remove beans; discard pods. Serve mushrooms, rice, soba noodles, with clean, firm stalks and fresh- platters, and use raw leaves in Excellent source of vitamins A and
Buy and store: For edamame: as a snack or appetizer, or add to tomatoes. looking leaves. Avoid any with salads and sandwiches. K. Good source of vitamin C and
Choose crisp, blemish-free pods. stir-fries, soups, salads and grain Health highlights: No saturated folate. Provides vitamin B6, calcium,
wilted leaves or brown spots. To Goes with: Herbs, spices and
Store in the refrigerator in a dishes. For dried soybeans: Soak fat or cholesterol. Low in sodium. iron and potassium.
perforated plastic bag up to 5 days. 8 hours; drain and rinse. Place in a Excellent source of folate and store, refrigerate unwashed in a flavours: Anise, garlic, ginger,
For dried soybeans: Choose clean, pot with 4 times their volume of magnesium. Good source of plastic bag 2 or 3 days. orange, red pepper flakes, rice
firm beans with few cracks. Discard water. Simmer until tender, about niacin, thiamin, calcium, iron and Prep and cook: Cut the leaves vinegar, sesame oil, soy sauce.
Soybeans/Edamame discoloured or shrivelled beans. 3 hours. Use in stews, soups potassium. Provides vitamin C, Bok Choy from the stalks and tear them into Foods: Carrots, chicken, crab, duck,
Soybeans are sold fresh and dried. Store in an airtight container away and patties. riboflavin and zinc. High in fibre. Bok choy, also known as pak choy and bite-size pieces or shred coarsely. onions, pork, salmon, scallions,
from dampness, heat and direct sun Goes with: Herbs, spices and Slice the stalks crosswise. Use shiitake mushrooms.
Edamame are soybeans developed in Japan for up to 1 year. flavours: Cilantro, garlic, ginger, Chinese white cabbage, is a cruciferous
specifically for eating out of the pod. They’re Prep and cook: For edamame: parsley, red pepper flakes, sea salt, vegetable that has grown in China for
Boil the pods 3 to 5 minutes or until soy sauce.
harvested when the beans are young, and 6,000 years. It has a bulb-like base with
sold in their small, fuzzy pods. The beans Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
long, thick, white stalks and large, crinkly, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
are bright green, crunchy and sweet. Mature Valeur nutritive Fibre / Fibres 4 g 16 % dark green leaves. The stalks are crunchy Valeur nutritive Fibre / Fibres 1 g 4%
Saturated / saturés 0.5 g Saturated / saturés 0 g
Per 125 mL, cooked (85 g) Per 125 mL shredded, cooked (90 g)
fresh soybeans are tan. Dried soybeans are par 125 ml, cuites (85 g)
+ Trans / trans 0 g 4% Sugars / Sucres 0 g and juicy with a sweet, slightly sharp taste par 125 ml émincé, cuit (90 g)
dense, pea-size and light tan. They have little Calories 130 similar to mild cabbage. The leaves are Calories 10
flavour and work well with stronger flavours. *D
V = daily value slightly spicy when raw, and milder and * DV = daily value
Soybeans are used cooked. Calcium / Calcium 15 % Iron / Fer 15 % sweeter when cooked. Calcium / Calcium 8% Iron / Fer 6%

Peak season: Available year-round. use in soups and stir-fries, or cut Health highlights: Low in calories Peak season: October–April; Prep and cook: Trim the ends Foods: Anchovies, bacon,
Buy and store: Choose baby bok in half, and grill. and sodium. No fat or cholesterol. available year-round. from stalks. To cook: steam, boil, cauliflower, Cheddar, ham,
choy with clean, firm stalks and Goes with: Herbs, spices and Excellent source of vitamins A and Buy and store: Choose broccoli microwave, roast or stir-fry just hazelnuts, onions, Parmesan,
fresh-looking leaves. Avoid any flavours: Anise, garlic, ginger, rice K. Good source of vitamin C and with firm stalks and compact until crisp-tender. Serve as a pasta, potatoes.
with wilted leaves or brown spots. vinegar, red pepper flakes, sesame folate. Provides vitamin B6, calcium, clusters of dark green, purplish side dish or use in stir-fries and Health highlights: Low in calories
To store, refrigerate unwashed in a seeds, soy sauce. iron and potassium. green or bluish green florets. Avoid casseroles. Add raw florets to and sodium. No fat or cholesterol.
plastic bag 2 or 3 days. flowering or yellowish florets, or vegetable platters and serve with Excellent source of vitamins C
Foods: Carrots, chicken, daikon,
tough or rubbery stalks. To store, dip. Grate raw stalks for slaw. and K and folate. Good source of
Prep and cook: Use fresh leaves in mushrooms, red bell pepper,
salads and sandwiches; use fresh shrimp, water chestnuts. refrigerate unwashed in an open Goes with: Herbs, spices and vitamin A. Provides vitamins B6 and
stalks as a “dipper” or stuffed for a plastic bag up to 3 days. flavours: Butter, garlic, ginger, E, magnesium and potassium.
Bok Choy, Baby/Shanghai vegetable platter. To cook whole: Broccoli hollandaise, lemon, olive oil,
Baby bok choy, also called Shanghai bok boil, steam or braise. Or slice and Broccoli, a native of Calabria, Italy (and sesame, soy sauce, vinegar.
choy, is a smaller version of bok choy, whose name comes from the Italian for
a Chinese cruciferous vegetable. It has “little arms”), is a cruciferous vegetable
tender, light green to white stalks less Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
that’s a close relative of cabbage. The most Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
than 10 inches long, and large, dark green Valeur nutritive Fibre / Fibres 1 g 4% common U.S. variety, Calabrese, has green Valeur nutritive Fibre / Fibres 2 g 8%
Per 125 mL shredded, cooked (90 g) Per 125 mL, cooked (82 g)
leaves. It has a delicate, spinach-like flavour par 125 ml émincé, cuit (90 g)
+ Trans / trans 0 g 0% Sugars / Sucres 1 g stalks topped with dark or purplish-green, par 125 ml, cuite (82 g)
that’s sweeter than full-size bok choy, and Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g umbrella-shaped clusters of florets. Broccoli Cholesterol / Cholestérol 0 mg Protein / Protéines 2 g
becomes milder when cooked. Baby bok *D
V = daily value has a fresh, slightly bitter flavour. It is * DV = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 40 % Vitamin C / Vitamine C 40 % VQ = valeur quotidienne Vitamin A / Vitamine A 15 % Vitamin C / Vitamine C 90 %
choy is used raw and cooked. Calcium / Calcium 8% Iron / Fer 6% mainly used cooked but is also used fresh. Calcium / Calcium 2% Iron / Fer 4%
Peak season: Available year-round. substitute in cooked dishes. The Health highlights: Low in Peak season: August–March; the stem and cut a shallow “X” Foods: Almonds, bacon, bell
Buy and store: Choose bok choy leaves can be boiled, steamed or calories and sodium. No fat or available year-round. in the bottom of each sprout to peppers, fennel, ham, mushrooms,
sum with firm stalks and fresh- stir-fried. cholesterol. Good source of Buy and store: Choose compact, promote even cooking. Steam, boil, onions, Parmesan, salmon, shallots.
looking leaves. Avoid any that Goes with: Herbs, spices and vitamins A, C and K. Provides folate. tight heads that are bright green, microwave or roast until just tender Health highlights: Low in calories
are wilting or browning. To store, flavours: Dry sherry, garlic, lemon, firm and, when possible, still on (do not overcook: they become and sodium. No fat or cholesterol.
refrigerate unwashed up to 3 days. orange, rice vinegar, sesame, soy the stalk. When buying loose bitter). Or sauté shredded sprouts Excellent source of vitamins C and
sauce, Thai chiles. sprouts, choose small, uniformly or whole leaves. Shred raw Brussels K. Good source of folate. Provides
Prep and cook: Trim off the
sized sprouts. To store, refrigerate sprouts for salads and slaw. vitamins A and B6, thiamin, iron,
leaves and a small amount from Foods: Almonds, beef, chicken,
the bottom of the stalks. Cut the onions, red bell peppers, shallots, unwashed in a plastic bag up to Goes with: Herbs, spices and magnesium and potassium.
stalks as desired; peel thicker shiitake mushrooms, shrimp, 3 days. flavours: Butter, cream, garlic,
ones before cutting. Use stalks water chestnuts. Brussels Sprouts Prep and cook: Remove yellowed lemon, olive oil, orange, red pepper
Bok Choy Sum raw in salads, or use as a broccoli Brussels sprouts, named for the Belgian outer leaves. To cook whole: Trim flakes, vinegar.
Bok choy sum, also known as choy sum and capital, look like miniature heads of
Chinese flowering cabbage, is a cruciferous cabbage growing along a thick stalk. The
vegetable popular in Asian cooking. With Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
small, leafy green buds are 1 to 1½ inches Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
green leaves growing on pale stalks, it Valeur nutritive Fibre / Fibres 0 g 0% in diameter. A cruciferous vegetable Valeur nutritive Fibre / Fibres 3 g 12 %
Per 125 mL, raw (37 g) Per 125 mL, cooked (82 g)
resembles bok choy but is slimmer and often par 125 ml, crue (37 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g originating in northern Europe, Brussels par 125 ml, cuit (82 g)
has small, yellow, edible flowers. Bok choy Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g sprouts are related to cabbage but have Cholesterol / Cholestérol 0 mg Protein / Protéines 2 g
sum has a mild, mustard flavour. Stems and *D
V = daily value denser flesh and a delicate, nutty flavour. * DV = daily value
leaves are used, but stems are preferred. Calcium / Calcium 4% Iron / Fer 2% They are mainly used cooked. Calcium / Calcium 2% Iron / Fer 8%
Peak season: Available year-round. must be cooked, and can be used coconut cream, curry powder, 5 % of the DV. Very high fibre. A serving contains at least 6 grams of fibre. High fibre. A serving contains 4–5 grams of fibre.
Buy and store: Buy at the desired as a substitute for potatoes or other garlic, nutmeg, parsley, sugar.
stage of ripeness. A firm, mature starches in many recipes. Slice off Foods: Bell peppers, cabbage,
breadfruit should be greenish with the stem, then quarter and core. celery, Cheddar, feta, onions,
slight brown cracking or crusting, Boil, steam, microwave or grill; or pumpkin, salt cod, scallions,
and may have patches of dried sap. cut in half and bake. The skin is spinach, tomatoes.
A fully ripe breadfruit should be easily removed after cooking. Sliced
yellow-green to yellow-brown and breadfruit can be deep-fried for
soft to the touch, and have a sweet chips, or candied. Fully ripe breadfruit
source of vitamin C. Good source
smell. To store, refrigerate up to can be eaten raw, or baked in cakes,
of potassium. Provides vitamin
Breadfruit 7 days (the skin will darken). pies and other desserts. The seeds
can be roasted and ground.
B6, folate, thiamin and magnesium.
Breadfruit, native to the Pacific Islands, looks Prep and cook: Small, immature Very high in fibre.
breadfruit can be pickled or Goes with: Herbs, spices and
like a melon with warty light green skin, but marinated. Firm, mature breadfruit flavours: Allspice, chiles, cinnamon,
is used as a vegetable. When roasted, the
texture and aroma resemble fresh bread. It Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
can be used at almost any stage, but typically Valeur nutritive Fibre / Fibres 6 g 23 %
Per 125 mL, raw (116 g)
when mature but not fully ripe, when the par 125 ml, cru (116 g)
flesh is firm, pale yellow, and starchy. Ripe, Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g
Calories 120
it’s soft and sweet. A Caribbean staple, *D
V = daily value
breadfruit is usually used cooked. Calcium / Calcium 2% Iron / Fer 4%
58 59

Peak season: Available year-round. Prep and cook: Shred or chop raw Foods: Bamboo shoots, carrots,
Buy and store: Choose firm, heavy napa cabbage for salads and slaws. cashews, chicken, chiles,
heads with crisp leaves and no Use in soups, stir-fries and other mushrooms, onions, pork,
sign of browning. Avoid those dishes. Napa cabbage can also be shrimp, water chestnuts.
with discoloured veins or dry, split pickled, as in traditional Korean Health highlights: Low in calories
stems. To store whole, refrigerate kimchee. and sodium. No fat or cholesterol.
in a plastic bag 7 days or longer Goes with: Herbs, spices and Excellent source of vitamin K. Good
(check regularly for freshness). flavours: Cilantro, garlic, ginger, source of folate. Provides vitamin C.
Store cut napa cabbage up to orange, red pepper flakes,
Napa Cabbage 2 days. rice wine vinegar, soy sauce.
Napa cabbage, also known as celery
cabbage, is a Chinese cabbage related to
green cabbage and bok choy. Oblong or
Cabbage gets its name from caboche, barrel-shaped, napa (from the Japanese
for “edible leaves”) is a cruciferous vegetable Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
a French word for “head”—and with tightly packed, thin, wrinkled, pale Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides 1 g 0%
Fibre / Fibres 0 g 0%
cabbage can be red-headed, curly- green to white leaves with wide ribs. The
par 125 ml, cru (39 g)
headed, and certainly hard-headed. delicate flavour is a combination of green Calories 5

cabbage, celery and iceberg lettuce. Napa * DV = daily value

There’s red cabbage, purple cabbage, cabbage is used raw and cooked.
Calcium / Calcium
2%
2%
Iron / Fer
15 %
0%
curly-edged napa and Savoy cabbage,
as well as green. And as part of the
Brassica family, cabbage is a cruciferous Peak season: Available year-round. outer leaves. Cut the cabbage in
half or quarters, and cut out the
Foods: Apples, carrots, chestnuts,
ham, goat cheese, onions,
Buy and store: Choose red
vegetable with interesting cousins: cabbages that are heavy for their tough core. Shred or grate raw for
coleslaw, or add to stir-fries, soups
pancetta, potatoes, walnuts.
size, with crisp, tightly packed Health highlights: Low in
cauliflower, broccoli, even Brussels leaves. Avoid cabbage that’s wilted, and stews. To prevent red cabbage calories and sodium. No fat or
discoloured or worm-damaged. To from turning blue-grey during cholesterol. Good source of
sprouts (mini cabbages!). store whole, tightly wrap in plastic cooking, cook it with vinegar or vitamins C and K.
and refrigerate up to 14 days. To lemon juice.
Well-known for coleslaw, stuffed rolls store cut, tightly wrap and
refrigerate up to 2 days.
flavours: Bay leaves, brown sugar,
or with corned beef, cabbage appears Prep and cook: Cut or shred just caraway, cinnamon, dill, garlic,
in various dishes throughout Europe, Red Cabbage before using. Discard tough or limp mustard seeds, nutmeg, thyme,
cabbage
red wine vinegar.
Red cabbage, slightly smaller than green
Asia and here. As for nutrition, it’s very cabbage, is firm and round with shiny
low in calories, fat- and cholesterol-free dark red or purple leaves. Known in Nutrition Facts Amount / Teneur
Fat / Lipides 0 g
% DV / % VQ*
0%
Amount / Teneur
% DV / % VQ*
1%
Europe 2,000 years ago, red cabbage is a Valeur nutritive
and full of vitamins (especially C and Per 125 mL shredded, raw (37 g)
cruciferous vegetable that’s used raw and par 125 ml émincé, cru (37 g)
K). Tasty, versatile and good for you, cooked. Raw, it has a crunchy texture and Calories 10
cabbage is a winner—by a head. peppery taste. Cooked, it becomes tender * DV = daily value
0%
and slightly sweet. Calcium / Calcium 2% Iron / Fer 2%
Peak season: Available year-round. Prep and cook: Cut or shred just Goes with: Herbs, spices and Peak season: Available year-round. hard core. Savoy’s thin leaves Health highlights: Low in calories
Buy and store: Choose cabbages before using. Discard tough or limp flavours: Anise, basil, caraway, Buy and store: Choose savoy make it a good choice for salads and sodium. No fat or cholesterol.
that are heavy for their size with outer leaves. Cut the cabbage in half celery seed, dill, garlic, mustard, cabbages that are heavy for and stir-fry dishes. It can also be Excellent source of vitamin K. Good
crisp, tightly packed leaves. Avoid or quarters, and cut out the tough nutmeg, thyme, vinegar. their size with crisp leaves. Avoid braised. Cook just until tender. source of folate. Provides vitamin C.
cabbage that’s wilted, discoloured core. Shred or grate raw for coleslaw. Foods: Apples, bacon, carrots, cod, cabbage that’s wilted, discoloured Goes with: Herbs, spices a
or worm-damaged. To store Or brine shredded cabbage for corned beef, fennel, ham, onions, or worm-damaged. To store, wrap nd flavours: Balsamic vinegar,
whole, tightly wrap in plastic and sauerkraut. To cook: slice and potatoes, sausage, tomatoes. in plastic and refrigerate up to basil, dry vermouth, garlic,
refrigerate up to 14 days. To store sauté, or add to stir-fries, soups and 4 days. ginger, olive oil, red wine,
stews. Braise, boil or steam large Health highlights: Low in calories
cut, refrigerate tightly wrapped and sodium. No fat or cholesterol. Prep and cook: Cut or shred just rosemary, sesame.
up to 2 days. chunks or quarters. Whole leaves
Green/White Cabbage can be blanched and stuffed. Cook Excellent source of vitamin K.
Provides vitamin C and folate.
Savoy Cabbage before use. Discard tough or limp
outer leaves. Cut the cabbage in
Foods: Apples, beans, carrots,
cashews, onions, pork, potatoes,
Green or white head cabbage, the most cabbage just until tender to prevent Savoy cabbage is an oval head of loose,
getting soggy and strong-tasting. half or quarters, and cut out the scallions, tomatoes.
common available, is a compact ball wrinkly, blue-green outer leaves encasing
of waxy, glossy, pale or medium green succulent green inner leaves. Known in
leaves. Known in Europe 2,000 years ago, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
ancient Roman times, this cabbage is Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
green or white cabbage is a cruciferous Valeur nutritive Fibre / Fibres 1 g 3% named for the Savoy region of northern Valeur nutritive Fibre / Fibres 1 g 5%
Per 125 mL shredded, raw (37 g) Per 125 mL shredded, raw (37 g)
vegetable that’s used raw and cooked. Raw, par 125 ml émincé, cru (37 g)
+ Trans / trans 0 g 0% Sugars / Sucres 1 g Italy. Despite its rugged appearance, Savoy par 125 ml émincé, cru (37 g)
it has a crunchy texture and mild, spicy Calories 10 cabbage has a delicate, tender texture and a Calories 10
flavour. Cooked, it becomes tender and *D
V = daily value mild, mellow flavour, making it a favourite * DV = daily value
slightly sweet. Calcium / Calcium 2% Iron / Fer 2% in Italian cuisine. Calcium / Calcium 2% Iron / Fer 2%

Peak season: Spring; the edges of the leaves. Cut away Foods: Avocados, bell peppers, Peak season: Fall; into pieces of equal size. To cook: Foods: Almonds, bell peppers,
available year-round. dry or fibrous spots, then rinse the carrots, corn, cucumbers, eggs, available year-round. boil, steam, microwave, sauté or breadcrumbs, broccoli, carrots,
Buy and store: Choose glossy, leaves well. Leaves can be eaten jalapeños, onions, tomatillos, Buy and store: Choose firm, heavy roast. To preserve its white colour, Cheddar, Gruyère, mushrooms,
green, firm cactus leaves that are raw, but they’re best sliced into tomatoes, tortillas. cauliflower with bright green, fresh do not use an aluminum or iron nuts, Parmesan, tomatoes.
about the size of your hand (no small strips and steamed or boiled Health highlights: Low in leaves and white or creamy white pot, and add 1 tablespoon milk or Health highlights: Low in
more than 8 inches long). Avoid several minutes until tender. Add calories and sodium. No fat or florets. Avoid cauliflower with lemon juice to the cooking water. calories and sodium. No fat or
leaves that are wrinkled, limp or to salsas, salads, quesadillas, tacos cholesterol. Provides vitamin C, speckling on the head or leaves. To Serve as a side dish, purée as a cholesterol. Excellent source of
dry. To store, wrap in plastic and or scrambled eggs. Or batter and calcium and magnesium. store whole, place stemside up in a substitute for mashed potatoes, vitamin C. Provides vitamins B6
refrigerate 7 days. deep-fry as fritters. Whole leaves plastic bag and refrigerate up to or use to replace broccoli in and K and folate.
Cactus Leaves/Nopales Prep and cook: Leaves are usually
can be grilled. Cauliflower 5 days. Once cut, use within 2 days. many recipes.
Cactus leaves, or nopales (no-pah-less), are sold with spines removed. Use a Goes with: Herbs, spices and Cauliflower, a cruciferous vegetable that’s Prep and cook: Peel off the leaves, Goes with: Herbs, spices and
the fleshy, thick leaves (branches) of the vegetable peeler to shave off any flavours: Basil, chili powder, a close relative of broccoli, has a compact turn the head upside down, cut off flavours: Butter, chives, dill, garlic,
remaining spines and “eyes,” and cilantro, cumin, garlic, hot sauce, the stem, and separate the florets hollandaise, lemon, mustard,
prickly pear or nopal cactus. The paddle- lime, olive oil. head of flower bud clusters (florets) in a nutmeg, parsley.
shaped leaves are green with raised spines. jacket of heavy green leaves, most of which
About the size of a hand, they contain a Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
are removed before it reaches the store. Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
gel-type liquid and have a texture similar Valeur nutritive Fibre / Fibres 1 g 4% In addition to common white cauliflower Valeur nutritive Fibre / Fibres 2 g 6%
Per 125 mL slices, raw (45 g) Per 125 mL, cooked (66 g)
to okra. Tasting something like green par 125 ml de tranches, crues (45 g)
+ Trans / trans 0 g 0% Sugars / Sucres 1 g are purple, green and orange varieties. par 125 ml, cuite (66 g)
beans and asparagus, they’re widely used in Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g Cauliflower has a nubby, crunchy texture Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g
Mexican and Central American dishes, and *D
V = daily value and mild, nutty flavour, and is used raw * DV = daily value
are mostly used cooked. Calcium / Calcium 6% Iron / Fer 2% and cooked. Calcium / Calcium 0% Iron / Fer 2%
Peak season: December; Or use a vegetable peeler to cut off Foods: Anchovies, celery, Gruyère, Peak season: Available year-round. celery sticks with dip, or stuffed. Foods: Beef, blue cheese,
available August–May. the strings, then cook until tender. mushrooms, Parmesan, potatoes, Buy and store: Choose compact Or add cut celery to salads, soups, breadcrumbs, cream cheese,
Buy and store: Look for firm, Cardoons can also be braised, roasted meats, shallots. stalks with straight, firm ribs and stews, stir-fries, casseroles and ham, hummus, lettuce, onions,
supple stalks. To store, wrap in a baked and fried. Use as a side dish Health highlights: Low in green leaves. Avoid celery that’s stuffings. Celery can be braised Stilton, turkey.
damp paper towel, place in a paper with dressing, butter or sauce. Or calories. No fat or cholesterol. bruised, discoloured or limp. as a side dish. The leaves can be Health highlights: Low in calories
bag, and refrigerate up to 14 days. cut into strips, boil, and serve with Good source of magnesium. The aroma should be fresh, not chopped and used in soups and sodium. No fat or cholesterol.
a dipping oil. Provides folate and calcium. musty. Store in a plastic bag in the and stuffings. Excellent source of vitamin K.
Prep and cook: Discard the
tough outer stalks. Separate the Goes with: Herbs, spices and refrigerator up to 14 days. Goes with: Herbs, spices Provides folate.
remaining stalks and cut in half flavours: Bay leaf, butter, coriander Prep and cook: Pull ribs away from and flavours: Fennel, lemon,
crosswise. Trim the ends. Place in seed, cream, garlic, lemon, olive oil, the stalk and wash off the dirt. Cut mayonnaise, olive oil, paprika,
a large pot of boiling salted water; parsley, vinaigrette. Celery ribs to desired size. Serve raw as parsley, salt, soy sauce, vinegar.
Cardoon boil until tender, about 45 minutes. Celery has long, pale green ribs with ridged
Drain; cool under running water.
The cardoon, nicknamed Italian artichoke, skin, crunchy flesh, and a clean, parsley-
looks more like celery with long, thick, silvery like flavour. Golden celery is a variety that’s
green stalks that feel like soft suede. Cooked, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
grown under a layer of soil or paper to Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
the thick flesh becomes tender and meaty. Valeur nutritive Fibre / Fibres 2 g 6% prevent greening. Developed in Europe in Valeur nutritive Fibre / Fibres 1 g 4%
Per 125 mL, cooked (90 g) Per 1 large stalk, raw (64 g)
Cardoons have a distinctive, bittersweet par 125 ml, cuits (90 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g the 1600s, today’s celery is sold either as par branche de céleri, cru (64 g)
flavour that tastes like a mix of artichoke, Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g whole stalks of 10 to 12 ribs, or as hearts— Cholesterol / Cholestérol 0 mg Protein / Protéines 0.4 g
celery and asparagus. Popular in Italy, France *D
V = daily value the inner ribs only. Celery is used raw and * DV = daily value
and Spain, cardoons are used cooked. Calcium / Calcium 6% Iron / Fer 4% cooked. Calcium / Calcium 2% Iron / Fer 0%
Peak season: Available year-round. be peeled.) Use raw on vegetable Foods: Apples, Cheddar, cod, Peak season: Available year-round. for salads. To cook: boil, sauté, Health highlights: Low in calories
Buy and store: Choose well- platters with dip, shredded for ham, mushrooms, onions, peas, Buy and store: Choose small, firm braise or bake, or purée and mix and sodium. No fat or cholesterol.
shaped, firm, deeply coloured salads, pared into strips for garnish, potatoes, walnuts. roots with relatively few ridges for with mashed potatoes. Excellent source of vitamin K.
carrots. Avoid carrots that are or juiced. To cook whole or cut Health highlights: Low in easier peeling. Avoid roots with soft Goes with: Herbs, spices Provides vitamin C, magnesium
bendable, cracked or withered. carrots: steam, boil, microwave, calories and sodium. No fat or spots. To store, wrap in plastic and and flavours: Caraway, garlic, and potassium.
Look for green tops (if attached) roast, or add to stir-fries, soups, cholesterol. Excellent source of refrigerate up to 7 days. mayonnaise, mustard, nutmeg,
that are bright and moist. To store, stews and casseroles. vitamin A. Provides vitamins C parsley, sage, thyme, vinegar.
Prep and cook: Scrub with a
remove the green tops, place Goes with: Herbs, spices and and K and folate. brush, cut off the top and bottom, Foods: Bacon, beef, beets, eggs,
Carrot the carrots in a plastic bag, and flavours: Brown sugar, chervil,
and peel with a sharp knife. Raw or fennel, mushrooms, Parmesan,
Carrots are long, slender roots that taper
refrigerate up to 14 days. cinnamon, dill, ginger, honey,
lemon, nutmeg, orange, parsley,
Celery Root/Celeriac blanched celery root can be grated, parsnips, potatoes, shallots,
Prep and cook: Peel the carrots, if Celery root, also known as celeriac and cut into matchsticks, or shredded sun-dried tomatoes, veal.
to a point, with fern-like green leaves on thyme, vinegar.
desired. (Baby carrots don’t need to
top. In addition to common orange carrots knob celery, is the gnarled root of a celery
are white, red, purple and yellow varieties. variety that has inedible stems and leaves.
Sizes range from baby carrots harvested Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* Popular in Europe but not as well-known Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
young (those sold in bags are usually larger Valeur nutritive Fibre / Fibres 1 g 6%
in the U.S., its bulbous, light brown base Valeur nutritive Fibre / Fibres 1 g 6%
ones that were peeled and trimmed) to
Per 1 medium carrot, raw (61 g) + Trans / trans 0 g 0% Sugars / Sucres 3 g grows to about 4 inches in diameter. Its Per 125 mL, raw (82 g) + Trans / trans 0 g 0% Sugars / Sucres 1 g
par carotte de taille moyenne, crue (61 g) par 125 ml, cru (82 g)
mature large ones. The sweet flavour comes Calories 25
Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g dense, creamy white flesh has a strong, Calories 35
from their high sugar content. Carrots are *D

V = daily value
Sodium / Sodium 40 mg 2% slightly nutty flavour with hints of celery * DV = daily value
used raw and cooked.

Calcium / Calcium
80 %
2%
Iron / Fer
6%
2%
and parsley. Celery root is used raw VQ = valeur quotidienne Vitamin A / Vitamine A
Calcium / Calcium
0%
4%
Iron / Fer
10 %
4%
and cooked.

Peak season: Available year-round. greens. To cook: steam or sauté, Health highlights: Low in calories
Buy and store: Choose bunches or add to soups. and sodium. No fat or cholesterol.
with crisp, fresh-looking leaves. Goes with: Herbs, spices and Excellent source of vitamin K. Good
Avoid wilted or slimy leaves, flavours: Balsamic vinegar, garlic, source of vitamin A and folate.
dark spots or brown edges. lemon, mustard, olive oil, rosemary, Provides vitamins C and E.
Young leaves are less bitter. Store sesame, tarragon.
unwashed in a plastic bag in the Foods: Apples, bacon, black olives,
refrigerator up to 4 days. figs, lettuce, pears, red onions,
Prep and cook: Use raw in salads Roquefort, tangerines, walnuts.
with lettuce and other milder
Chicory
Chicory, also known as Italian dandelion
(and often mistakenly called curly endive), Cool, crisp cucumbers have had a
has been cultivated since the 1500s. Today, long-standing place at the table.
there are several varieties. The leaves may Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
A possible native of India and grown
be long or broad with edges that are curly, Valeur nutritive
notched or smooth. The colour can be
Fibre / Fibres 1 g
Sugars / Sucres 0 g
5%
in Asia for 4,000 years, they made
par 250 ml, crue (31 g)
bright green, deep green or green splashed Calories 5
Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g their way to Europe, and Columbus
with red. Chicory has a sharp, slightly bitter *D
V = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 20 % Vitamin C / Vitamine C 10 % brought them to the New World.
flavour, and is used raw and cooked. Calcium / Calcium 2% Iron / Fer 2%
Good thing! Where would salads be
without cucumbers? What would
Peak season: January–April; Simmer or braise slowly for mellow Foods: Bacon, ham, lentils, onions, sandwiches be without pickles?
available year-round. flavour and tender texture, or sauté salt pork, sausage, smoked turkey,
Buy and store: Choose relatively quickly like spinach for fresher tomatoes, white beans.
small, firm, fresh leaves. Avoid flavour and crisper texture. Health highlights: Low in calories Dark green or light, long or
To reduce bitterness, place in
collard greens that have yellowing
or holes. Collard greens go limp boiling water 1 minute, then
and sodium. No fat or cholesterol.
Excellent source of vitamins A
short, large or petite, whatever the
quickly. To store, wrap in a damp
paper towel, place inside a plastic
drain, chop and sauté.
and K and folate. Good source of
vitamin C and calcium. Provides
variety—common/American, English/
bag and refrigerate several days. flavours: Basil, curry powder, garlic, vitamins B6 and E, iron and hothouse, Armenian, Japanese, Kirby
Prep and cook: Strip and discard ginger, lemon, mustard, oregano, magnesium.
the tough ribs from the leaves. red pepper flakes, vinegar. and more—“cukes” are a favourite.
Collard Greens Stack leaves in a pile, cut to desired In fact, they’re practically a staple in
cucumbers
Collard greens, or collards, are a non- size, and add to soups and stews.
heading cabbage: loose bundles of tall American kitchens. Cucumbers: low
stalks with smooth, firm, oval or fan- Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* in calories, no cholesterol, virtually
shaped green leaves. Collard greens have Valeur nutritive Fibre / Fibres 3 g 11 % no sodium or fat (ideal for dieters!),
a mildly bitter flavour, a cross between Per 125 mL, cooked (100 g) + Trans / trans 0 g 0% Sugars / Sucres 0 g
cabbage and kale. Popular in the South and
Calories 25
Cholesterol / Cholestérol 0 mg Protein / Protéines 2 g a fresh flavour and satisfying crunch,
a staple in soul food, often cooked with salt *D
V = daily value
Sodium / Sodium 15 mg 1% and a variety of uses. In a word? Cool.
pork, collard greens are used cooked. VQ = valeur quotidienne Vitamin A / Vitamine A
Calcium / Calcium
80 %
15 %
Iron / Fer
30 %
8%
Peak season: May–September. To roast, grill or microwave, pull the Goes with: Herbs, spices and Peak season: Available salads, salsas, dips, seafood Foods: Crab, feta, green onions,
Buy and store: Choose ears with husks back and use a dry vegetable flavours: Black pepper, butter, chili year-round. cocktails, sushi, granitas, and romaine, salmon, shrimp,
tight, bright green husks, fresh silk brush to remove the silk between powder, cilantro, cumin, garlic, Buy and store: Choose firm gazpacho and other cold soups. tomatoes, yogurt.
and closely packed, plump kernels the kernels. Replace the husks lime, parsley, red pepper flakes, salt. Armenian cucumbers that are To cook: Add slices to stir-fries, Health highlights: Low in calories.
that release a milky juice when and soak the ear in cold water Foods: Avocados, bacon, bell heavy for their size and no more or steam and top with butter No fat, cholesterol or sodium.
pinched. To store, refrigerate in 5 minutes. Grill 15 to 20 minutes, peppers, black beans, mangoes, than 12 to 15 inches long. To store, as a side dish, or cook as you
the husks 1 to 2 days. Corn begins roast 20 to 30 minutes at 375˚F, or onions, smoked sausage, tomatoes. refrigerate unwashed in a plastic would zucchini.
losing flavour as soon as it is microwave 1 to 2 minutes. Serve bag up to 7 days. Goes with: Herbs, spices and
Health highlights: Low in fat.
picked, so use as soon as possible. whole, or cut the kernels off the No cholesterol or sodium. Provides flavours: Black pepper, cilantro,
Prep and cook: Armenian
cob and serve as a side dish or Armenian Cucumber dill, garlic, lemon, mint, salsa,
Corn Prep and cook: Pull off the husks
and remove the silk before boiling
add to salsas, salads, soups and
vitamins B6 and C, folate, niacin,
thiamin, magnesium and zinc. The Armenian cucumber, also known as
cucumbers don’t need to be
peeled or seeded. Use raw in sour cream, vinegar.
Corn, a grain that’s native to Central or steaming corn on the cob. Cook
casseroles.
the uri or snake cucumber, is actually a
America, grows on tall stalks that support several minutes just until tender.
melon closely related to the cucumber. It
the ears: rows of kernels on a woody cob
grows up to 36 inches long, often with a
tightly encased in green husks, topped Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Fat / Lipides 1.5 g 2% Carbohydrate / Glucides 19 g 6% twisted shape, and has thin, ribbed, light Fat / Lipides 0 g 0% Carbohydrate / Glucides 2 g 1%
with a tuft of pale yellow “silk.” Cultivated Valeur nutritive Valeur nutritive
Per 1 medium ear, cooked (90 g)
Saturated / saturés 0 g Fibre / Fibres 2 g 9% green skin. The flesh is pale green and Per 125 mL slices, raw (63 g)
since 3500 B.C., there are now more than + Trans / trans 0 g 1% Sugars / Sucres 4 g + Trans / trans 0 g 0% Sugars / Sucres 1 g
par épis de taille moyenne, cuit (90 g)
crisp. Armenian cucumbers are excellent par 125 ml de tranches, cru (63 g)
200 varieties. Yellow corn has large, full- Calories 90 Calories 10
Sodium / Sodium 0 mg 0% “burpless” slicing cucumbers, and are Sodium / Sodium 0 mg 0%
flavoured kernels. White corn has smaller, *D
VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 8% used raw and cooked. VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 2%
sweeter kernels. Corn is used cooked. Calcium / Calcium 0% Iron / Fer 2% Calcium / Calcium 0% Iron / Fer 2%

Peak season: Available year-round. Prep and cook: Peel the cilantro, dill, garlic, lime, mint, olive Peak season: Summer; Prep and cook: Kirbys are not Foods: Blue cheese, crab,
Buy and store: Choose firm, cucumber to remove the wax oil, sea salt, sour cream, vinegar. available year-round. waxed, and don’t require peeling. cream cheese, fennel, feta,
unblemished, deep green coating. To remove seeds from a Foods: Anchovies, blue cheese, Buy and store: Choose firm, Scrub gently with a soft brush grape tomatoes, onions, salmon,
cucumbers that are heavy for their mature cucumber, slice it in half crab, cream cheese, fennel, red unwrinkled, unblemished Kirbys or cloth. Use for pickles, or in scallions, shrimp.
size. Avoid cucumbers with soft lengthwise, then scoop them out onions, salmon, scallions, shrimp, that are green to white-green, and any recipe that calls for fresh Health highlights: Low in calories.
spots, especially at the ends, and with a spoon. Slice 1 inch off each tomatoes, yogurt. heavy for their size. Avoid those cucumbers. No fat, cholesterol or sodium.
those with yellow streaks (that end of the cucumber and discard. with soft spots, especially at the Goes with: Herbs, spices and
means they’re past their prime). Cut into spears or slices, or dice ends. To store, place unwashed in flavours: Celery seed, chiles, dill,
Unwaxed cucumbers lose moisture to use in appetizers, salads, salsas, a plastic bag and refrigerate up to garlic, mustard seed, pepper,
easily. To store waxed or unwaxed dips, drinks, sushi, and gazpacho 10 days. salt, sugar, vinegar.
Common/American Cucumber cucumbers, place unwashed in a and other cold soups.
The common or American cucumber is a plastic bag and refrigerate up to
7 days.
flavours: Basil, black pepper,
Kirby Cucumber
long, green slicing cucumber. One of the The Kirby cucumber, also known as salad
world’s oldest cultivated vegetables, the cucumber, is a popular pickling cucumber.
cucumber has mild, crisp, juicy white flesh Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Kirbys are small—3 to 6 inches long—and Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
surrounding a core of edible seeds that are Valeur nutritive Fibre / Fibres 0 g 0% stout. Their bumpy skin ranges from light Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides 2 g 1%
Saturated / saturés 0 g Saturated / saturés 0 g Fibre / Fibres 0 g 0%
Per 125 mL slices, raw (63 g) Per 125 mL slices, raw (63 g)
small and tender when young, larger and par 125 ml de tranches, cru (63 g)
+ Trans / trans 0 g 0% Sugars / Sucres 1 g to dark green with small white or black par 125 ml de tranches, cru (63 g)
bitter when mature. If the peel is shiny, it Calories 10 dots. The pale flesh is crunchy and juicy, Calories 10
was probably waxed to preserve moisture. *D
V = daily value with tiny, inconspicuous seeds. Kirbys can * DV = daily value
Common cucumbers are used raw. Calcium / Calcium 0% Iron / Fer 2% be used raw as well as for pickling. Calcium / Calcium 0% Iron / Fer 2%
Peak season: Available year-round. cucumber and discard. Cut into Foods: Anchovies, bell peppers, Peak season: Fall–winter; Prep and cook: Trim off the Foods: Apples, beef, carrots,
Buy and store: Choose firm, spears or slices, or dice to use in black olives, crab, cream cheese, available year-round. stem end and tip, then peel. Use mushrooms, napa cabbage,
unblemished, bright deep green appetizers, salads, salsas, dips, Gorgonzola, green onions, salmon, Buy and store: Choose firm, younger daikons raw: grate or slice onions, oranges, parsley, pork,
English cucumbers that are heavy drinks, sushi, and gazpacho and shrimp, tomatoes, yogurt. unwrinkled, well-shaped daikons for slaws and salads, or cut into rice, shellfish, snow peas.
for their size. Avoid those with soft other cold soups. Or cook over Health highlights: Low in calories. with a white gleam. Avoid daikons matchsticks for pickling. Daikons Health highlights: Low in calories
spots, especially at the ends, and low heat until tender. No fat, cholesterol or sodium. that feel spongy or have yellowing more than 8 inches long are best and sodium. No fat or cholesterol.
those with yellow streaks (that Goes with: Herbs, spices and or cracks. The edible leaves, if cooked. Braise, or add to stir-fries. Provides vitamin C and folate.
means they’re past their prime ). To flavours: Black pepper, cilantro, attached, should be green and Slice and salt the greens to remove
store, place unwashed in a plastic dill, garlic, lemon, mint, oregano, crisp. To store, remove leaves, wrap moisture, then chop and add to
bag and refrigerate up to 7 days. olive oil, sea salt, sour cream, the unwashed daikon in plastic, rice and soups.
English/Hothouse Cucumber Prep and cook: English cucumbers vinegar. Daikon Radish and refrigerate up to 3 days. If kept
cool and dry as in a root cellar,
flavours: Cilantro, dry sherry, garlic,
don’t need to be peeled or seeded.
English or hothouse (also called “burpless”) Daikon, Japanese for “large root,” is a daikon keeps up to 4 months. ginger, rice vinegar, scallions,
Slice 1 inch off each end of the
cucumbers are very slender and evenly radish that looks like a big white carrot. sesame oil, soy sauce.
shaped, and can grow to 2 feet long. The A staple in Japanese cuisine, it ranges
skin is deep green and lightly ribbed. The Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
from 3 to 18 inches, but the standard Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
crisp flesh is ivory or white and virtually
Valeur nutritive Fibre / Fibres 0 g 0% variety averages 10 to 14 inches. The flesh
Valeur nutritive Fibre / Fibres 1 g 3%
Per 125 mL slices, raw (63 g) + Trans / trans 0 g 0% Per 125 mL slices, raw (46 g) + Trans / trans 0 g 0%
Sugars / Sucres 1 g Sugars / Sucres 1 g
seedless, with a mild flavour. English par 125 ml de tranches, cru (63 g) is crisp and juicy, with a mild, peppery par 125 ml de tranches, cru (46 g)
cucumbers are not waxed but are often Calories 10 flavour slightly hotter than a red radish, Calories 10
*D
sold wrapped in plastic to preserve VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 2%
particularly near the bottom. Daikon is VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 15 %
moisture. They’re mainly used raw. Calcium / Calcium 0% Iron / Fer 2% used raw, cooked and pickled. Calcium / Calcium 2% Iron / Fer 2%
Peak season: Available year-round. Prep and cook: Peel the cucumber Foods: Anchovies, blue cheese, 5 % of the DV. Very high fibre. A serving contains at least 6 grams of fibre. High fibre. A serving contains 4–5 grams of fibre.
Buy and store: Choose firm, to remove the wax coating. Slice crab, cream cheese, mangoes,
uniformly shaped, deep green 1 inch off each end of the cucumber mushrooms, red onions, salmon,
cucumbers that are heavy for their and discard. Cut into spears or shrimp, tomatoes, tuna.
size. Avoid cucumbers with soft slices, or dice to use in appetizers, Health highlights: Low in calories.
spots, especially at the ends, and salads, salsas, dips, drinks, sushi, and No fat, cholesterol or sodium.
those with yellow streaks (that gazpacho and other cold soups.
means they’re past their prime). Or thinly slice and pickle as an
Unwaxed cucumbers lose moisture accompaniment to sushi.
easily. To store waxed or unwaxed Goes with: Herbs, spices and
cucumbers, place unwashed in a flavours: Black pepper, chervil,
plastic bag and refrigerate up to dill, garlic, horseradish, lemon,
10 days. mayonnaise, tarragon, vinegar.
Japanese Cucumber
The Japanese cucumber is a slender slicing Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
cucumber with a deep green, bumpy, ridged Valeur nutritive Fibre / Fibres 0 g 0%
Per 125 mL slices, raw (63 g)
skin. Its crisp, white, mild-flavoured flesh par 125 ml de tranches, cru (63 g)
contains few seeds. If the peel is shiny, it Calories 10
was probably waxed to preserve moisture. *D
V = daily value
Japanese cucumbers are used raw. Calcium / Calcium 0% Iron / Fer 2%
66 67

Peak season: July–October; in low humidity, store in a plastic Goes with: Herbs, spices and
available year-round. bag in the refrigerator’s crisper bin flavours: Basil, garlic, lemon,
Buy and store: Choose firm, 5 to 7 days. oregano, olive oil, parsley, rosemary,
unblemished eggplants that Prep and cook: Eggplant should sesame, soy sauce, vinegar.
have green stems and caps, and not be eaten raw. Cut off the cap Foods: Bell peppers, mushrooms,
are heavy for their size. Small or and stem. Leave the skin on smaller onions, Parmesan, rice, shellfish,
medium graffiti eggplants (less eggplants but peel larger ones. tofu, tomatoes, zucchini.
than 6 inches in diameter) are Slice or cube as needed. Use as Health highlights: Low in calories.
less likely to be bitter than larger you would purple eggplant: bake, No fat, cholesterol or sodium.
ones. Avoid those with cracks, tan broil, sauté, grill, stew, or add to
Graffiti Eggplant patches, bruises or discoloured stir-fries, sautés and casseroles.
Graffiti eggplant gets its name from its areas. Handle gently to avoid
An eggplant doesn’t grow eggs, so why unusual markings: purple streaks on an
bruising. Because they may shrivel
is this vegetable called an “eggplant”? ivory background, or ivory streaks on

Because white eggplants look purple. It has smooth, very glossy skin, and Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
a green leaf cap and stem. Originally from Valeur nutritive
something like eggs, and the name the Mediterranean and now grown mainly Per 125 mL, cooked (52 g)
Fibre / Fibres 1 g
Sugars / Sucres 2 g
5%
stuck. Eggplants have been used for in Holland, it’s similar in size, shape and Calories 20
thousands of years in China, Japan, taste to the common purple eggplant. * DV = daily value
Graffiti eggplant is used cooked. Calcium / Calcium 0% Iron / Fer 0%
India and the Middle East, then made
their way to Europe and (thanks to
Thomas Jefferson) North America. Peak season: July–October; Prep and cook: Eggplant should Foods: Anchovies, bell peppers,
available year-round. not be eaten raw. Cut off the cap capers, olives, onions, pine nuts,
Buy and store: Choose firm, and stem. Leave the skin on smaller Parmesan, pasta, sausage,
Eggplants are also black, lavender, unblemished eggplants with eggplants, but peel larger ones. tomatoes, zucchini.
Slice or cube as needed. Use as you
orange, yellow or speckled, and stocky green stems and caps. Small or
medium Italian eggplants are would purple eggplant: bake, broil,
and rounded or long and slender. less likely to be bitter than larger
ones. Avoid those with cracks, tan
fry, grill, stew, or add to stir-fries.
Goes with: Herbs, spices
Mild-tasting, satisfying and versatile, patches, bruises or discoloured and flavours: Balsamic vinegar,
areas. Handle gently to avoid basil, garlic, lemon, olive oil,
it stars in eggplant Parmigiana, Italian Eggplant bruising. Because they may shrivel oregano, parsley.
in low humidity, store in a plastic
stir-fries, stews, sauces, relishes, Italian eggplant is smaller than the
eggplants
bag in the refrigerator’s crisper
common purple eggplant and typically has
spreads and more. Low in calories an elongated pear shape, with a green leaf
bin 5 to 7 days.
and it's essentially free of fat, sodium cap and stem. The glossy skin is usually Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
and cholesterol. Loaded with deep purple. Some varieties are round, with Valeur nutritive Fibre / Fibres 1 g 5%
skin that’s violet, white, or red streaked with + Trans / trans 0 g 0% Sugars / Sucres 2 g
goodness, eggplant has just about white. The skin is thinner than the common
Calories 20
everything—except a yolk and a shell. purple eggplant, and the mild, meaty flesh is * DV = daily value
sweeter. Italian eggplant is used cooked. Calcium / Calcium 0% Iron / Fer 0%
Peak season: July–October; Prep and cook: Eggplant should Foods: Bell peppers, breadcrumbs, Peak season: July–October; Prep and cook: Eggplant should Foods: Bell peppers, bok choy, cod,
available year-round. not be eaten raw. Cut off the cap goat cheese, lamb, nuts, onions, available year-round. not be eaten raw. Cut off the cap edamame, mushrooms, onions,
Buy and store: Choose firm, and stem. Leave the skin on (unless rice, shrimp, squash, tomatoes. Buy and store: Choose firm, and stem; leave the skin on. Slice or rice, scallions, shrimp, squash,
unblemished eggplants with it seems tough). Slice or cube as Health highlights: Low in calories. unblemished eggplants that are cube as needed. Use as you would tomatoes.
green stems and caps. Small or needed, then bake, broil, fry, grill, No fat, cholesterol or sodium. heavy for their size and have green purple eggplant: bake, broil, fry, Health highlights: Low in calories.
medium Chinese eggplants are stew, or add to stir-fries, sautés stems and caps. Avoid those with stew, or add to stir-fries. Japanese No fat, cholesterol or sodium.
less likely to be bitter than larger and casseroles. cracks, tan patches, bruises or eggplants are especially good
ones. Avoid those with cracks, tan Goes with: Herbs, spices and discoloured areas. Handle gently halved lengthwise and grilled.
patches, bruises or discoloured
Chinese Eggplant areas. Handle gently to avoid
flavours: Allspice, basil, garlic, Japanese Eggplant to avoid bruising. Because they Goes with: Herbs, spices and
ginger, olive oil, oregano, parsley, may shrivel in low humidity, store flavours: Basil, cumin, garlic, ginger,
Chinese eggplant, also called Asian or bruising. Because they may Japanese eggplant, also called Oriental
soy sauce, tahini. in a plastic bag in the refrigerator’s mint, red pepper flakes, sesame oil,
Oriental eggplant and known in China shrivel in low humidity, store eggplant, is small and narrow, with thin
in a plastic bag in the refrigerator’s crisper bin 5 to 7 days. soy sauce.
since the fifth century, is long and slim, crisper bin 5 to 7 days. skin that’s usually solid purple, with a
about the size of a small zucchini. The green leaf cap and stem. Some varieties
thin, pleasant-tasting skin is lavender, light Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
are lavender, pink or streaked. The Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
purple or white, with a green leaf cap and Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides 5 g 2%
creamy, delicate flesh is sweeter than Valeur nutritive Fibre / Fibres 1 g 5%
Saturated / saturés 0 g Fibre / Fibres 1 g 5% Saturated / saturés 0 g
stem. The flesh is sweeter and more tender par 125 ml, cuite (52 g)
+ Trans / trans 0 g 0% Sugars / Sucres 2 g the common purple eggplant. Native to par 125 ml, cuite (52 g)
than the common purple eggplant, and Calories 20
Cholesterol / Cholestérol 0 mg Protein / Protéines 0.4 g Southeast Asia, it’s been used in Japanese Calories 20
has fewer seeds. Chinese eggplant is *D
V = daily value and Asian cuisines for thousands of years. * DV = daily value
used cooked. Calcium / Calcium 0% Iron / Fer 0% Japanese eggplant is used cooked. Calcium / Calcium 0% Iron / Fer 0%

Peak season: July–October; Prep and cook: Eggplant should Foods: Bell peppers, capers, Peak season: Available year-round. cook: braise, steam or sauté as Health highlights: Low in calories.
available year-round. not be eaten raw. Cut off the cap mozzarella, mushrooms, olives, Buy and store: Choose fresh, a side dish, add to soups, or use No fat, cholesterol or sodium.
Buy and store: Choose firm, and stem. Leave the skin on smaller onions, Parmesan, pine nuts, crispy curly endive with deep as a pizza topping. Excellent source of folate. Provides
unblemished eggplants that are eggplants but peel larger ones. Slice polenta, tomatoes, zucchini. green leaves. Avoid any that are Goes with: Herbs, spices and vitamins A and C and potassium.
heavy for their size, and have green or cube as needed, then bake, broil, Health highlights: Low in calories. limp, yellowing, or appear slimy. flavours: Dijon mustard, garlic,
stems and caps. Small or medium fry, grill, add to stir-fries and pizza, No fat, cholesterol or sodium. To store, place unwashed in a olive oil, orange, oregano,
eggplants (less than 6 inches in or use in classics like ratatouille, plastic bag and refrigerate up pepper, red wine vinegar,
diameter) are less likely to be bitter caponata and baba ghanoush.
than larger ones. Avoid those with to 3 days. sea salt, tarragon.
Eggplant can also replace meat
Purple Eggplant cracks, tan patches, bruises or
discoloured areas. Handle gently
in many dishes.
Prep and cook: Tear into small
pieces and use in salads mixed
Foods: Apples, Brie, figs,
Gorgonzola, lettuce, pancetta,
Purple eggplant, the most commonly to avoid bruising. Because they Goes with: Herbs, spices and with milder greens such as Bibb, pears, pine nuts, raisins, walnuts.
flavours: Balsamic vinegar, basil,
available eggplant, is large and cylindrical may shrivel in low humidity, store
in a plastic bag in the refrigerator’s garlic, lemon, olive oil, oregano, Endive, Curly Boston or green leaf lettuce. To
or pear-shaped, with a glossy, deep purple crisper bin 5 to 7 days. parsley, red pepper flakes, sesame. Curly endive is a loose head of lacy, crisp
skin. The ivory or cream-coloured flesh has leaves that curl at the top, and are slightly
a meaty, firm texture. A native of India and Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
prickly. The outer leaves are green, and Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
introduced to the American colonies by Valeur nutritive Fibre / Fibres 1 g 5% the inner leaves near the stem are creamy Valeur nutritive Fibre / Fibres 2 g 7%
Per 125 mL, cooked (52 g) Per 250 mL chopped, raw (53 g)
Thomas Jefferson, most are now grown in par 125 ml, cuite (52 g)
+ Trans / trans 0 g 0% Sugars / Sucres 2 g white, forming a compact heart. The par 250 ml émincée, crue (53 g)
Florida and New Jersey. Popular in Italian Calories 20 flavour is mildly bitter. Related to chicory, Calories 10
and Southern cooking, purple eggplant is *D
V = daily value the two are often confused. Curly endive is * DV = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 2% VQ = valeur quotidienne Vitamin A / Vitamine A 10 % Vitamin C / Vitamine C 6%
used cooked. Calcium / Calcium 0% Iron / Fer 0% best when young, and is mainly used raw. Calcium / Calcium 2% Iron / Fer 4%
Peak season: July–October; Prep and cook: Eggplant should Foods: Anchovies, bell peppers, Peak season: Available year-round. cheese or other fillings, or slice Foods: Bacon, black olives,
available year-round. not be eaten raw. Cut off the cap Gruyère, lamb, olives, onions, pesto, Buy and store: Choose solid, for salads. The inner leaves can be figs, Parmesan, pears, pecans,
Buy and store: Choose firm, and stem, and peel the skin. Slice rice, squash, tomatoes, yogurt. plump red Belgian endive that’s used as scoops for dip. Red Belgian Roquefort, scallops, watercress.
unblemished eggplants with green or cube as needed. Use as you Health highlights: Low in calories. very pale except for the red edges. endive becomes soft and sweeter Health highlights: Low in calories.
stems and caps. Small or medium would purple eggplant: bake, No fat, cholesterol or sodium. Avoid any with brown edges. To when cooked. To cook: braise, No fat, cholesterol or sodium.
eggplants are less likely to be bitter broil, fry, grill, steam, stew, or store, wrap unwashed in a damp sauté, steam, roast or grill. Good source of folate. Provides
than larger ones. Avoid those with add to stir-fries. paper towel, place inside a plastic Goes with: Herbs, spices and potassium.
cracks, tan patches, bruises or Goes with: Herbs, spices and bag, and refrigerate up to 14 days. flavours: Balsamic vinegar, basil,
discoloured areas. Handle gently flavours: Basil, curry, garlic, lemon, Prep and cook: Wipe with a damp butter, cream, horseradish, lemon,
to avoid bruising. Because they mint, olive oil, oregano, parsley, cloth. Remove damaged leaves olive oil, orange, thyme.
White Eggplant may shrivel in low humidity, store soy sauce, tahini, vinegar. Endive, Red Belgian and trim the stem. To use raw, cut
White eggplant is how eggplant got its in a plastic bag in the refrigerator’s Red Belgian endive, more accurately called in half lengthwise and remove
crisper bin 5 to 7 days. the core. Stuff whole leaves with
name. Native to Southeast Asia, they can witloof (“white leaf ”) chicory, is a 4- to
be large and pear-shaped, long and slim, 6-inch tapered bundle of tightly compacted
or small and round—which look something Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
leaves. The plant is grown in special Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
like eggs—with a green leaf cap and stem. Valeur nutritive Fibre / Fibres 1 g 5% conditions and total darkness to prevent it Valeur nutritive Fibre / Fibres 3 g 12 %
Per 125 mL, cooked (52 g) Per 250 mL chopped, raw (95 g)
The shiny skin is usually tougher than par 125 ml, cuite (52 g)
+ Trans / trans 0 g 0% Sugars / Sucres 2 g from turning green and bitter. The crunchy par 250 ml émincée, crue (95 g)
purple eggplant. The flesh is creamy, Calories 20 leaves are white, with red or burgundy at the Calories 15
sweet, mild and meaty. White eggplant *D
V = daily value edges, and have a mildly bitter flavour. Red * DV = daily value
is used cooked. Calcium / Calcium 0% Iron / Fer 0% Belgian endive is used raw and cooked. Calcium / Calcium 2% Iron / Fer 2%
Peak season: Available year-round. raw, cut in half lengthwise and lemon, mint, Mornay sauce, Peak season: Available year-round. greens, such as Bibb and green Health highlights: Low in calories
Buy and store: Choose solid, remove the core. Stuff whole orange, thyme, vinaigrette. Buy and store: Choose fresh, crisp leaf lettuces. Or cook like chard and sodium. No fat or cholesterol.
plump, very pale Belgian endive leaves with cheese or other fillings, Foods: Apples, blue cheese, heads that are loose but have a or spinach, or add to soups, pasta Excellent source of vitamin K and
with no brown edges. To store, or slice for salads. The inner leaves dried cranberries, olives, pears, well-defined heart. Avoid escarole and bean dishes. folate. Provides vitamins A and C
wrap unwashed in a damp paper can be used as scoops for dip. prosciutto, shrimp, smoked fish, that’s limp or has yellowed leaves. Goes with: Herbs, spices and and potassium.
towel, place inside a plastic bag, Belgian endive can also be walnuts. To store, place in a plastic bag and flavours: Black pepper, chiles,
and refrigerate up to 14 days. braised, sautéed, steamed, refrigerate up to 3 days. garlic, lemon, olive oil, red wine
roasted or grilled. vinegar, sea salt.
Prep and cook: Wipe with a No fat, cholesterol or sodium. Prep and cook: Escarole needs
Endive, Belgian damp cloth. Remove damaged Goes with: Herbs, spices and Good source of folate. Provides Escarole to be rinsed well. Place in a sink Foods: Apples, blue cheese, capers,
leaves, and trim the stem. To use flavours: Cream, dill, horseradish, potassium. filled with cold water, rinse, and lift mozzarella, pancetta, pine nuts,
Belgian endive, more accurately called Escarole, sometimes called Batavian endive,
out of the water to drain. Repeat raisins, red onions, white beans.
witloof (“white leaf ”) chicory, is a is a broad-leafed endive variety. Similar if needed. Pat or spin the leaves
4- to 6-inch tapered bundle of tightly to lettuce but fleshier, escarole has wavy, dry. Use raw in salads with milder
compacted leaves. The plant is grown bright green outer leaves that flare out.
in special conditions and total darkness Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
The leaves are chewy, with a slightly nutty, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
to prevent it from turning green and bitter. Valeur nutritive Fibre / Fibres 3 g 12 % somewhat bitter flavour that’s milder than Valeur nutritive Fibre / Fibres 2 g 7%
Per 250 mL chopped, raw (95 g) Per 250 mL, raw (53 g)
The crunchy leaves are white with yellow par 250 ml émincée, crue (95 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g curly endive. The inner leaves (heart) are par 250 ml, crue (53 g)
or yellow-green at the edges, and have a Calories 15
Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g soft green or white, and slightly bittersweet. Calories 10
nutty, mildly bitter flavour. Belgian endive *D
V = daily value Popular in French and Italian cuisines, * DV = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 4% VQ = valeur quotidienne Vitamin A / Vitamine A 10 % Vitamin C / Vitamine C 6%
is used raw and cooked. Calcium / Calcium 2% Iron / Fer 2% escarole is used raw and cooked. Calcium / Calcium 2% Iron / Fer 4%

Peak season: Fall and winter; garnish. Trim the stalks, slice off the garlic, lemon, olive oil, oregano, Peak season: Available year-round. Pat or spin dry. Use young, tender Health highlights: Low in calories
available year-round. bottom of the bulb, and peel off thyme. Buy and store: Choose gai choy greens in salads, or steam or stir-fry and sodium. No fat or cholesterol.
Buy and store: Choose fennel with the outer layers. Then halve, core Foods: Cod, eggs, olives, oranges, with firm, broad leaves, even colour them. Add mature greens to soups. Excellent source of vitamins A and
firm, unblemished bulbs and stalks, and cut into wedges. Eat fresh, add pancetta, Parmesan, pork, potatoes, with no yellowing, and firm ribs The stalks can be pickled. K and folate. Provides vitamins C
and fresh green fronds. The stalks to raw vegetable platters, or thinly red onions, tomatoes. with no holes. Avoid gai choy that’s Goes with: Herbs, spices and and E.
should be straight, and not widely slice and add to salads. Cooked, limp or doesn’t look fresh. To store, flavours: Black bean sauce, chiles,
Health highlights: Low in calories
spread apart. Avoid fennel with fennel’s flavour mellows. Boil, place unwashed in a plastic bag garlic, ginger, hoisin, rice vinegar,
browning or cracks. To store, cut braise, sauté, grill, roast or broil as and refrigerate up to 5 days. sesame oil, soy sauce.
Provides vitamin C, folate and
the stalks from the bulb. Place the a side dish, or add to soups
Fennel stalks and bulb in separate plastic and roasts.
potassium. Prep and cook: Gai choy needs
to be rinsed well. Cut into desired
Foods: Beef, cashews, onions, pork,
red bell peppers, rice, scallions,
Fennel, sometimes called sweet anise, has bags, and refrigerate up to 4 days. Goes with: Herbs, spices and pieces. Place in a sink filled with shrimp, tofu.
a look and texture something like celery Prep and cook: Snip off the fronds flavours: Balsamic vinegar,
coriander, cream, dill, dry sherry,
Gai Choy/Chinese Mustard cold water, rinse, and lift out of the
and reserve to use as an herb or water to drain. Repeat if needed.
but belongs to the parsley family. Native to Gai choy is one of many Chinese mustard
southern Europe, it has a round, white bulb greens, and is similar to several types of
and light green stalks topped with feathery, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Asian cabbage. This cruciferous vegetable Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
fern-like green leaves. The entire plant is Valeur nutritive Fibre / Fibres 1 g 6% has large, twisted, dark green leaves Valeur nutritive Fibre / Fibres 1 g 6%
Per 125 mL slices, raw (46 g) Per 125 mL, cooked (74 g)
edible, and has a delicate, sweet licorice par 125 ml de tranches, cru (46 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g with thick stalks. The pungent flavour is par 125 ml, cuit (74 g)
flavour and fragrance. Popular in Italian, Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g somewhat bitter with a mustardy bite. Gai Cholesterol / Cholestérol 0 mg Protein / Protéines 2 g
French and Chinese cuisines, fennel is *D
V = daily value choy is the most widely available Chinese * DV = daily value
used raw and cooked. Calcium / Calcium 2% Iron / Fer 2% mustard variety, and is mainly used cooked. Calcium / Calcium 4% Iron / Fer 4%
Peak season: Spring (fiddlehead stems to ¼-inch. To remove the Foods: Bacon, breadcrumbs, leeks, Peak season: Available year-round. be steamed, stir-fried, blanched in Health highlights: Low in
season lasts only 2 to 3 weeks; brown scales, rub them between mushrooms, onions, Parmesan, Buy and store: Choose gai lan salted water, or added to soups, calories. No fat, cholesterol or
varies regionally). your palms, then wash the ferns pasta, pork, shallots, shrimp. with fresh stalks and full, fresh, well- stir-fries and noodle dishes. sodium. Excellent source of vitamin
Buy and store: Choose jade green, well. Place in a large amount of Health highlights: Low in calories. coloured leaves. Choose bunches Goes with: Herbs, spices and K. Good source of folate. Provides
tightly coiled fiddleheads no more boiling salted water and cook until No fat, cholesterol or sodium. with flowers that are mostly in the flavours: Chiles, garlic, ginger, vitamins A and C.
than 1½ inches across, with stems tender, 10 to 15 minutes; or steam Excellent source of vitamin bud stage rather than in bloom. lemon, oyster sauce, sesame,
no more than 2 inches long. Avoid 10 to 20 minutes. Pre-cooked A. Provides vitamin C, niacin, Avoid stalks with brown spots. To soy sauce, star anise.
any with soft spots, yellowing or fiddleheads can then be sautéed, riboflavin and zinc. store, place unwashed in a plastic Foods: Beef, chicken, enoki
blackened scales. Fiddleheads are fried, baked, or added to soups bag and refrigerate up to 3 days. mushrooms, long beans,
delicate: to store, tightly wrap in and casseroles.
Prep and cook: Remove the leaves noodles, onions, peanuts,
Fiddlehead Fern plastic and refrigerate up to 3 days. Goes with: Herbs, spices and Gai Lan/Chinese Broccoli and flower buds, and set aside. seafood, water chestnuts.
Fiddlehead ferns are the tightly coiled Prep and cook: Do not eat raw flavours: Balsamic vinegar, butter, Gai lan (or kai lan), a cruciferous vegetable Peel the outer skin from any tough
or undercooked fiddleheads. Trim Dijon mustard, garlic, hollandaise, stalks. Stalks, leaves and flowers can
green shoots of the ostrich fern, and look lemon, olive oil, nutmeg, parsley. also known as Chinese broccoli and
like the scroll at the head of a violin. About Chinese kale, has long green stalks, dark
1 inch in diameter, they have a brown, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
green leaves and small, white, edible flowers. Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
papery covering on the coil. Fiddleheads Valeur nutritive Fibre / Fibres 2 g 6% It closely resembles the Asian cabbage bok Valeur nutritive Fibre / Fibres 1 g 5%
Per 85 g, cooked (85 g) Per 125 mL, cooked (36 g)
have a tender, slightly chewy texture, and Par 85 g, cuites (85 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g choy sum, which has yellow flowers. Gai par 125 ml, cuit (36 g)
a delicate flavour with notes of asparagus, Cholesterol / Cholestérol 0 mg Protein / Protéines 4 g lan has a pleasantly bitter flavour similar Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g
artichoke, green bean and mushroom. *D
V = daily value to broccoli, but is juicier and more tender. * DV = daily value
Fiddleheads are used cooked. Calcium / Calcium 2% Iron / Fer 4% Gai lan is used cooked. Calcium / Calcium 4% Iron / Fer 2%
Peak season: Available year-round. is usually used with other salad Foods: Apples, arugula, bacon, Peak season: Available year-round. Prep and cook: Use galangal as Foods: Carrots, chicken, coconut,
Buy and store: Choose frisée with greens. Remove the leaves, tear fennel, figs, Gruyère, olives, pears, Buy and store: Choose young, you would ginger. Peel and grate, fish, mushrooms, peanuts, shallots,
crisp, fresh-looking leaves. Avoid into smaller pieces, and use in red onions, Roquefort, walnuts. *At time of firm galangal with little separation mince or thinly slice to flavour shellfish, snow peas, tamarinds.
mixed greens salads. Frisée can publication curries, soups, stews, stir-fries,
any with wilted or slimy leaves, Health highlights: Low in calories. this food
between the peel and flesh. The Health highlights: No fat or
dark spots or brown edges. To also be used as a bed for an No fat or cholesterol. has not yet peel should be shiny, with shades marinades and sauces. Deep-fry cholesterol.
store, place unwashed in a entrée, or as a garnish. been rated. of peachy beige. Avoid shrivelled or paper-thin slices as a garnish for
plastic bag and refrigerate Goes with: Herbs, spices and wrinkled pieces. To store, refrigerate seafood or curry.
up to 4 days. flavours: Champagne vinegar, Galangal uncut and unwrapped up to Goes with: Herbs, spices and
Prep and cook: Because of its chives, cream, Dijon mustard, Galangal (guh-lang-guhl), also called 3 weeks. Or peel, place in a jar flavours: Basil, chiles, dry sherry,
lemon, olive oil, orange, parsley, of dry sherry, and refrigerate for fish sauce, garlic, lemon,
Frisée distinct flavour and texture, frisée
sea salt, tarragon. galanga and kah, is a rhizome (under- several months. lemongrass, lime, soy sauce,
Frisée (free-zay) is a type of curly endive, ground stem), and a member of the ginger turmeric.
but is smaller and paler, and sometimes family. The more common variety, greater
confused with chicory, endive’s cousin. galangal (vs. lesser), is knobby and rough,
Frisée has light green outer leaves, and pale Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* with sand-coloured peel with darker rings. Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Fat / Lipides (n/a) Carbohydrate / Glucides (n/a)
yellow or white centre leaves, the result of Valeur nutritive Fat / Lipides (n/a) Carbohydrate / Glucides (n/a)
The fibrous ivory flesh is aromatic, with Valeur nutritive Fibre / Fibres (n/a)
Saturated / saturés Fibre / Fibres (n/a) Saturated / saturés
Exact data not available (n/a) Exact data not available (n/a)
limited light reaching the plant as it grows. Données exactes non disponibles (s.o.)
+ Trans / trans (n/a) Sugars / Sucres flavour ranging from gingery to spicy Données exactes non disponibles (s.o.)
Its spiky, feathery leaves have an interesting Calories (n/a)
Cholesterol / Cholestérol Protein / Protéines hot. Popular in Thai, Indonesian and Calories (n/a)
Sodium / Sodium (n/a) Sodium / Sodium (n/a)
texture and a light, pleasantly bitter taste. *D
V = daily value Moroccan cooking, galangal is used * DV = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A (n/a) Vitamin C / Vitamine C (n/a) VQ = valeur quotidienne Vitamin A / Vitamine A (n/a) Vitamin C / Vitamine C (n/a)
Frisée is used raw. Calcium / Calcium (n/a) Iron / Fer (n/a) mainly as a seasoning. Calcium / Calcium (n/a) Iron / Fer (n/a)

Peak season: Midsummer; Prep and cook: Peel the outer Goes with: Herbs, spices and Peak season: Available year-round. of a knife. Slice or chop the root Foods: Beef, carrots, daikon,
available year-round. skin and remove cloves. Place on a flavours: Basil, butter, chiles, Buy and store: Young gobo roots finely, and place in cold water to mushrooms, onions, red bell
Buy and store: Choose plump, cutting board and press the clove lemon, olive oil, oregano, parsley, are sweetest. Choose firm, narrow prevent darkening. To remove peppers, rice, seafood,
firm heads. Avoid any that are with the flat of a knife to loosen rosemary, soy sauce, wine vinegar. roots about 18 inches long and bitterness, soak in salted water scallions, tofu.
soft, sprouting, musty, mouldy or the skin. Peel, then crush, slice, Foods: Beans, beef, chicken, no more than 1 inch in diameter. 5 to 10 minutes before using. Health highlights: No fat,
shrivelled, or if any cloves yield chop or mince the clove. Finely eggplant, Gorgonzola, greens, Avoid roots that are soft or rubbery. Cook with grains, or add to cholesterol or sodium. Provides
when the head is squeezed. minced releases more flavour than mushrooms, olives, pork, potatoes, To store, wrap unpeeled in wet soups, stews and stir-fries. vitamin B6, folate, magnesium
Store unbroken bulbs in an open roughly chopped. Add raw to salad seafood, tomatoes. paper towels, place in a plastic bag Goes with: Herbs, spices and and potassium.
container in a cool, dark place dressings and salsas, and on pizza. Health highlights: Low in calories. and refrigerate up to 7 days. Check flavours: Garlic, ginger, mirin, miso,
Garlic (not the refrigerator) several Use in soups, sauces, sautés, stir- No fat, cholesterol or sodium. wrapping moistness daily. rice vinegar, sake, sesame, sugar,
fries and roasts. Whole heads can
Garlic is an edible bulb (head) of individual weeks. Store individual cloves
3 to 10 days. be roasted to use as a spread or in
Provides vitamin B6. Gobo Root/Burdock Prep and cook: Gently scrub soy sauce.
cloves covered with a papery skin. Related dishes such as mashed potatoes. Gobo, the Japanese name for burdock, is with a brush. Just before using,
scrape off the skin with the back
to onions and leeks, garlic ranges in size a slim root vegetable with brown skin and
from a marble to an orange. Its strong typically grows to 2 feet long. Its greyish-
aroma and pungent flavour mellow when Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
white fibrous flesh, which changes colour Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
cooked. Mauve (Italian/Mexican) garlic Valeur nutritive Fibre / Fibres 0 g 0% when cooked, is crisp and tender, with a Valeur nutritive Fibre / Fibres 1 g 5%
Per 3 cloves, raw (9 g) Per 125 mL, cooked (66 g)
and elephant garlic are milder than white par 3 gousses, cru (9 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g subtly sweet, earthy flavour something like par 125 ml, cuite (66 g )
(American) garlic. Green (young) garlic Calories 15 artichoke. Grown mainly in Japan, Hawaii Calories 60
has a long green top and softer flavour. *D
V = daily value and California, and popular in Japanese * DV = daily value
Use garlic raw or cooked. Calcium / Calcium 2% Iron / Fer 2% cuisine, gobo is used raw and cooked. Calcium / Calcium 2% Iron / Fer 4%
Peak season: Winter; late winter– with scissors to the desired length. Foods: Bean sprouts, bok choy, Peak season: Available year-round. grate. If grating by hand, work in sterilized jars; refrigerate up to
early spring (yellow variety). Young chives are mildest. Use raw chicken, cod, crab, eggs, pork, Buy and store: Choose a well-ventilated area. Or use a 3 months.
Buy and store: Choose gau choy in salads and sandwiches, or as a rice, shallots, water chestnuts. horseradish roots that are firm, food processor. Then place in cold Goes with: Herbs, spices and
that looks fresh, full-coloured and garnish. Cook in omelettes, add to Health highlights: Low in brown-skinned and unblemished. water to prevent discolouration. flavours: Chives, cocktail sauce,
unwilted. Avoid slimy, dried out or soups, or stir into rice and noodle calories. No fat, cholesterol or Avoid very large roots or roots Vinegar stabilizes the flavour, but cream, dill, lemon, parsley,
brown stalks, or those with an ”off“ dishes just before removing from sodium. Provides vitamins A and C with a greenish cast, which may let grated horseradish stand 5 to soy sauce, tarragon, vinegar.
odour. Chives are highly perishable: heat. and folate. be bitter. To store, place in an open 10 minutes before adding any
Foods: Beef, crab, potatoes, raw
to store, wrap loosely in a damp Goes with: Herbs, spices and plastic bag and refrigerate for as acidic ingredients. Add horseradish
oysters, root vegetables, salmon,
paper towel and refrigerate 2 to flavours: Basil, coriander, ginger, long as the roots remain firm and to mayonnaise, mustard, ketchup
shrimp, smoked fish, tomato juice.
3 days. orange, rice vinegar, sesame, mould-free. Soft or mouldy spots or sour cream as a condiment,
Gau Choy/Chinese Chives Prep and cook: Gather into a soy sauce, star anise. Horseradish can be cut away as they appear. dressing or sauce. To preserve, add Health highlights: Low in calories
¼ to ¹/3 cup white vinegar to 2 cups
Gau choy, also known as Chinese chives, bundle, then slice crosswise or snip Horseradish, with its intense, pungent Prep and cook: Cut the desired
grated horseradish. Pack and seal in Provides vitamin C.
garlic chives and nir grass, is related to aroma and spicy-hot flavour, is a knobby amount from the root, peel, then
onions. Similar to chives, the most common root 6 to 12 inches long with tough, brown
variety has flat, dark green, grass-like stalks Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
skin covering firm white flesh. Whole Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
and a strong garlic flavour. A second variety Valeur nutritive Fibre / Fibres 1 g 3% horseradish has little flavour; freshly grated, Valeur nutritive Fibre / Fibres 1 g 2%
is pale yellow and mild; a third variety has par 125 ml émincé, cru (25 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g its volatile oils are released, and the flavour par 15 ml, cru (15 g)
round stalks topped with pointed flower Calories 10
Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g is very spicy. One of the five bitter herbs of Calories 5
buds. Popular in Asian cooking, gau choy *D
V = daily value the Passover meal, horseradish is used fresh * DV = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 10 % Vitamin C / Vitamine C 25 % VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 6%
is used raw and cooked. Calcium / Calcium 2% Iron / Fer 2% and preserved. Calcium / Calcium 0% Iron / Fer 0%
Peak season: Available year-round. require peeling.) Slice into thin Goes with: Herbs, spices and Peak season: Fall to spring; store cut jicama, wrap tightly Goes with: Herbs, spices and
Buy and store: Choose firm, smooth rounds for a milder flavour, or mince flavours: Almond, brown sugar, available year-round. in plastic and refrigerate up to flavours: Cayenne, chiles, cilantro,
roots with a fresh, piquant aroma. or grate for more pungent flavour chiles, chocolate, coconut, dry sherry, Buy and store: Choose thin- 7 days. ginger, lemon, lime, mint, olive oil,
Avoid roots that are cracked, wrinkled or to use fresh. Add fresh ginger to garlic, lemon, orange, vanilla, vinegar. skinned, unblemished jicamas; Prep and cook: Cut into halves salt, vinegar.
or withered. To store, tightly wrap salad dressings, fruit, dipping sauces, Foods: Beef, broccoli, cabbage, patchy skin is normal. Scratch or quarters, and peel the skin and Foods: Apples, carrots, cucumbers,
unpeeled roots and refrigerate up to marinades and chutneys. Cook in carrots, chicken, mangoes, onions, the skin to check that the flesh is the fibrous flesh just underneath. ham, oranges, papayas, pineapple,
3 weeks, or freeze up to 6 months. stir-fries, noodle dishes, curries, soups, pears, plums, pork, seafood, squash. creamy and juicy. Avoid jicamas Slice, dice or cut the jicama into red onions, shrimp, strawberries,
Or peel the roots, place in a jar of dry roasts, vegetable and seafood dishes, Health highlights: Low in calories. with dry flesh or signs of mould, matchsticks, and add to salads watermelon.
sherry, and refrigerate 3 to 6 months. and desserts. It can also be pickled, No fat, cholesterol or sodium.
Prep and cook: Cut off the amount candied or crystallized. Note: Fresh Jicama decay or sprouting. Store whole and salsas. (The cut flesh does Health highlights: Low in calories.
jicamas uncovered in a cool dark not discolour.) Or boil, steam, sauté,
Gingerroot of the root needed and peel gently ginger is decidedly different from Jicama (he-kah-mah), also called place or the refrigerator up to bake, or add to stir-fries and stews.
Provides vitamin C.
with a paring knife. The flesh just powdered ginger, which cannot
Gingerroot, or ginger, is a knobby tropical Mexican potato, Chinese turnip and yam 14 days. Soft or mouldy spots can
beneath the peel is the most be used in recipes calling for fresh
rhizome (underground stem) with tan skin. ginger. bean, is a root vegetable that resembles a be cut away as they appear. To
flavourful. (Young ginger doesn’t
Its white or pale yellow flesh is coarse and large turnip. Native to Mexico, it weighs
fibrous, and has a pungent, sweet woodsy Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
1 to 6 pounds, has splotchy tan skin and Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
fragrance. The flavour is peppery, spicy and Valeur nutritive Fibre / Fibres 0 g 0% crunchy, juicy, white flesh. Its texture is Valeur nutritive Fibre / Fibres 3 g 13 %
Per 60 mL slices, raw (24 g) Per 125 mL slices, raw (69 g)
slightly sweet. Used for its medicinal effects par 60 ml de tranches, cru (24 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g similar to a water chestnut and stays crisp par 125 ml de tranches, cru (69 g)
since ancient times, and a key ingredient in Calories 20 when cooked briefly. The sweet, nutty Calories 25
Asian and tropical cuisines, fresh ginger- *D
V = daily value flavour has a hint of apple. Jicama is used * DV = daily value
root is used fresh, cooked and pickled. Calcium / Calcium 0% Iron / Fer 2% raw and cooked. Calcium / Calcium 0% Iron / Fer 2%

Peak season: Winter; cut to desired size. Add to salads, Health highlights: Low in calories Peak season: Early summer; Prep and cook: For the bulb-like Foods: Apples, bacon, carrots,
available year-round. or cook as you would spinach: boil, and sodium. No fat or cholesterol. available year-round. stem, peel and remove the fibrous Gruyère, mushrooms, onions,
Buy and store: Choose kale with steam or sauté; or chop and add Excellent source of vitamins A Buy and store: Choose small or layer just underneath. Grate for Parmesan, potatoes, roasted meats.
small, richly coloured leaves. Avoid to soups and stews. Kale becomes and K. Good source of vitamin C. medium-sized kohlrabi that are slaw, or cook as you would turnips: Health highlights: Low in calories
kale with leaves that are wilted, sweeter with longer cooking. Provides vitamin B6. free of cracks and fibres, and that boil, steam, sauté or roast, or add and sodium. No fat or cholesterol.
dry or yellowing, or have holes or Goes with: Herbs, spices and are the smallest, smoothest stems. to soups, stews and stir-fries. Excellent source of vitamin C.
spots. To store, place unwashed in flavours: Chiles, fennel, garlic, The leaves should be fresh with no For the leaves, fold each in half Provides vitamins B6, folate,
a plastic bag and refrigerate up to ginger, lemon, mustard, olive oil, hint of yellowing. To store, separate lengthwise and pull the stem magnesium and potassium.
away from the leaf. Cook as you
3 days. sesame, soy sauce, wine vinegar. stems from leaves. Wrap separately
Kale Prep and cook: Wash the leaves Foods: Apples, corn, ham, onions, in plastic, and refrigerate. Leaves
would turnip greens.
Kale, a cruciferous vegetable related well in a sink filled with cold water. pancetta, Parmesan, potatoes, Kohlrabi will keep several days; stems will Goes with: Herbs, spices and
flavours: Butter, ginger, lemon,
Pat dry. Cut away and discard the sausage, tomatoes, white beans. keep 7 to 14 days.
to cabbage, grows in a loose bunch and Kohlrabi, German for “cabbage turnip,” is mayonnaise, mustard, olive oil,
tough ribs. Stack the leaves and
has green or blue-green leaves with a a cruciferous vegetable with a fleshy tuber rice vinegar, sesame, turmeric.
thick centre rib. Curly leaf kale has broad, that develops in the stem. This bulb-like
ruffled green leaves, and a flavour similar Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
stem can be white, purple or green with Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
to cabbage. Lacinato or Tuscan kale, Valeur nutritive Fibre / Fibres 1 g 5% crunchy, whitish-green flesh, and green Valeur nutritive Fibre / Fibres 3 g 10 %
Per 125 mL, cooked (69 g) Per 125 mL, raw (71 g)
also called black or dinosaur kale, has par 125 ml, cuit (69 g)
+ Trans / trans 0 g 0% Sugars / Sucres 1 g leaves shooting up. The stem and leaves are par 125 ml, cru (71 g)
narrow, wrinkled, dark blue-green leaves, Calories 20 edible: the stem tastes like a mild, sweet Calories 20
and a sweet, mild flavour. Kale is mainly *D
V = daily value turnip; the leaves are like turnip greens or * DV = daily value
used cooked. Calcium / Calcium 4% Iron / Fer 4% collards. Kohlrabi is used fresh and cooked. Calcium / Calcium 2% Iron / Fer 2%
Peak season: Winter; tough ribs. Stack the leaves and cut Health highlights: Low in calories Peak season: Available year-round. green tops of the leaves. Remove stir-fries. (Do not overcook: leeks
available year-round. to desired size. Add to salads, or and sodium. No fat or cholesterol. Buy and store: Choose leeks with any tough outer leaves. If using become mushy.)
Buy and store: Choose flowering boil, steam, blanch or sauté. Excellent source of vitamins A crisp, fresh green tops and straight sliced leeks, place slices in a sink Goes with: Herbs, spices and
kale with small, richly coloured Goes with: Herbs, spices and and K. Good source of vitamin C. white bulbs that are smaller than full of cold water; leave in the water flavours: Butter, cream, garlic,
leaves. Avoid any with leaves that flavours: Chiles, fennel, garlic, Provides vitamin B6. 1½ inches in diameter. Larger leeks several minutes to let the sand sink. hollandaise, mustard, olive oil,
are wilted, dry or yellowing, or ginger, lemon, mustard, olive oil, will be tough. Avoid leeks with Lift out to drain; pat dry. If using vinaigrette, wine.
have holes or spots. To store, place soy sauce, vinegar. yellowing or spotted leaves. whole leek halves, cut it in half Foods: Bacon, beets, eggs, Gruyère,
unwashed in a plastic bag and To store, place unwashed in a lengthwise, hold it root-end up and mushrooms, Parmesan, potatoes,
Foods: Apples, bacon, ham, onions,
refrigerate up to 5 days. plastic bag and refrigerate up to rinse while gently separating the seafood, tomatoes.
Kale, Flowering Prep and cook: Wash the leaves
potatoes, sausage, tomatoes, white
beans. 7 days. layers. To use raw in salads, shred or Health highlights: Low in calories
Flowering kale, also called ornamental kale well in a sink filled with cold water. Leek Prep and cook: Leeks hold sand cut the white part into matchsticks.
To cook halves or slices: boil, steam,
and dirt between the layers. To Good source of vitamin K. Provides
and ornamental cabbage, looks like a giant Pat dry. Cut away and discard the Leeks, part of the onion family, look like sauté, braise, roast, or add to soups,
clean, first trim the roots and folate.
ruffled flower. The oldest member of the large scallions. A cylindrical bundle of flat ¼-inch off the bulb, and the dark sauces, and dishes like quiche and
cabbage family, it has tough, curly green green leaves grows from a straight white
leaves surrounding purple, pink or ivory Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
bulb about 1 to 1½ inches in diameter. Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
inner leaves. Used not only for garnishes, Valeur nutritive Fibre / Fibres 1 g 5% (Pencil-thin baby leeks are sometimes Valeur nutritive Fibre / Fibres 1 g 2%
Per 125 mL, cooked (69 g) Per 125 mL chopped, cooked (55 g)
its young, somewhat crisp leaves are also par 125 ml, cuit (69 g)
+ Trans / trans 0 g 0% Sugars / Sucres 1 g available.) The bulb and the light green part par 125 ml émincé, cuit (55 g)
edible, with a mellow, slightly bitter flavour Calories 20 of the leaves are edible, with a mild, sweet Calories 15
similar to broccoli shoots. Flowering kale *D
V = daily value onion flavour. Popular in French cuisine, * DV = daily value
is used raw and cooked. Calcium / Calcium 4% Iron / Fer 4% leeks are mainly used cooked. Calcium / Calcium 2% Iron / Fer 4%
Peak season: Available year-round. Chop stalks and leaves, and use in Foods: Broccoli, chicken, Peak season: Available year-round. Prep and cook: Remove the tough (remove before serving). Or use
Buy and store: Choose firm, soups, stews and stir-fries. mushrooms, noodles, onions, Buy and store: Choose long, firm, outer leaves to reveal the softer, in marinades and sauces, add to
crisp khan choy with no yellowed Goes with: Herbs, spices and peanuts, pork, scallions, well-coloured stalks with chubby yellow stalk. Cut off and discard rice dishes, or brew as tea.
leaves, browning, or faded stalks. flavours: Chiles, cream, dry sherry, shrimp, tofu. bulbs. The stalks should feel heavy. the bottom 2 inches. Thinly slice Goes with: Herbs, spices and
To store, place in a plastic bag and garlic, ginger, oyster sauce, Health highlights: Low in Avoid stalks that are dried out or the yellow, fleshy part of the stalk. flavours: Coconut milk, coriander,
refrigerate in the crisper bin up to peanut oil, rice vinegar, sesame, calories. No fat or cholesterol. brown. To store, tightly wrap in Place the slices in a food processor, garlic, ginger, lime, sesame,
14 days. soy sauce. plastic wrap and refrigerate up to or pound with a mortar and pestle Thai chiles, turmeric.
14 days. Lemongrass freezes well to make fine flakes. Boil or cook
Prep and cook: The entire plant is Foods: Chicken, mushrooms,
and keeps indefinitely. (Frozen until soft and edible, at least
edible. Cut off the base to free the noodles, onions, peanuts, pork,
stalks are easier to cut.) Fresh 5 minutes. Or pound peeled stalks
Khan Choy/Chinese Celery stalks, then rinse well and pat dry. Lemongrass lemongrass can also be dried: cut or score with a knife, bend them
rice, scallions, seafood, tofu.
Khan choy (or kan choy), also known as Lemongrass, or citronella root, is a long, back and forth to release the oils, Health highlights: Low in calories.
stalks into small pieces, let dry, then No fat, cholesterol or sodium.
store in an airtight jar. and add the bruised stalks to the
Chinese celery and kintsai, is distinctly narrow, tough stalk growing from a white Provides folate and iron.
pot for soups, curries and stews
different from Western celery. The white bulb. The lower part of the stalk is pale
to dark green stalks are thin, hollow and Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
yellow; the upper part is green. The Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
slightly limp, making the bunches appear Valeur nutritive Fat / Lipides (n/a) Carbohydrate / Glucides (n/a)
fragrance and flavour, a blend of sour Valeur nutritive Fibre / Fibres 0 g 0%
Saturated / saturés Fibre / Fibres (n/a) Saturated / saturés 0 g
skimpy. The crunchy, juicy stalks have Données exactes non disponibles (s.o.)
+ Trans / trans (n/a) Sugars / Sucres lemon and ginger, come from citral, an par 60 ml, crue (17 g)
Cholesterol / Cholestérol Protein / Protéines Cholesterol / Cholestérol 0 mg Protein / Protéines 0.3 g
an intense herbal flavour. An important Calories (n/a) oil that’s also in lemon peel. A staple of Calories 15
ingredient in Asian cuisine both as an herb *D
V = daily value Thai cuisine, lemongrass is used to season * DV = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A (n/a) Vitamin C / Vitamine C (n/a) VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 0%
and a vegetable, khan choy is used cooked. Calcium / Calcium (n/a) Iron / Fer (n/a) cooked dishes. Calcium / Calcium 2% Iron / Fer 10 %

Peak season: June–December; Prep and cook: Remove any Foods: Avocados, bacon,
available year-round. wilted, brown or slimy leaves. Use blue cheese, fennel, grapefruit,
Buy and store: Choose full, fresh- Boston lettuce in salads, either melon, pecans, scallions, shrimp,
looking heads with no wilting or alone or with other salad greens, walnuts.
brown spots. Wash well: place the such as Romaine, red Belgian Health highlights: Low in calories.
leaves in a sink of cold water; swish endive and watercress. Use the No fat, cholesterol or sodium.
them gently, then leave in the rounded leaves as a wrap for Excellent source of vitamin K.
water several minutes to let any fillings such as chicken stir-fry or Good source of vitamin A and
sand sink. Lift out of the water to shrimp salad. folate. Provides iron.
drain, then pat with paper towels Goes with: Herbs, spices and
or spin dry. To store, loosely wrap in flavours: Balsamic vinegar, basil,
Boston Lettuce a paper towel, place inside a plastic chives, cilantro, lemon, olive oil,
Imagine: What would life be without Boston lettuce, like Bibb lettuce, is a
bag and refrigerate up to 4 days. orange, parsley, pepper, tarragon.
lettuce? It sits atop sandwich fillings, butterhead lettuce, the group of lettuces
adding cool and crunch. Lettuce is that have small, round, loosely formed Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
heads with soft, buttery, pale green Valeur nutritive
what the ubiquitous tossed salad is leaves. Boston lettuce has smooth, thick,
Fibre / Fibres 1 g
Sugars / Sucres 1 g
3%
all about. Lettuce leaves wrap around medium-sized leaves that overlap, Calories 10
hot or cold fillings. And it finds its resembling a blooming rose. The * DV = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 20 % Vitamin C / Vitamine C 4%
flavour is mild and slightly sweet. Calcium / Calcium 2% Iron / Fer 6%
way, shredded, into tacos and more.
Lettuce varieties lend themselves
to all kinds of culinary adventures— Peak season: Available year-round. Prep and cook: Remove any Foods: Apples, bacon, blue cheese,
Buy and store: Choose full, fresh- wilted, browned or slimy leaves. grapefruit, ham, onions, red leaf
on grills, in stir-fries, in soup pots, looking, crisp bunches that are Use green leaf lettuce in salads lettuce, tomatoes, walnuts.
and on sandwiches and burgers.
and as beds under fish fillets, evenly coloured, with no wilting
or brown spots. Wash well: place Or cook green leaf lettuce as you
Health highlights: Low in calories
steaks, beans . . . the leaves in a sink of cold water;
swish them gently, then leave in
would cook spinach: steam, braise,
sauté or add to soups.
Excellent source of vitamins A and
K. Provides vitamin C and folate.
the water several minutes to let any Goes with: Herbs, spices and
Light, cool and crisp raw, and sweet sand sink. Lift out of the water to flavours: Basil, chives, Dijon
drain, then pat with paper towels mustard, garlic, lemon, olive
and delicate cooked, lettuce is good or spin dry. To store, loosely wrap in oil, oregano, red wine vinegar,
for the body, too. It’s super-low Green Leaf Lettuce a paper towel, place inside a plastic tarragon.
lettuce
bag and refrigerate up to 7 days.
Green leaf lettuce is a looseleaf lettuce, the
in calories and sodium, has no fat group of lettuces that have V-shaped leaves
or cholesterol and, depending on that branch from one stalk, forming a loose Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
the variety, has vitamins A and K bunch rather than a tight head. Green leaf Valeur nutritive Fibre / Fibres 1 g 3%
lettuce has ruffled leaves that are medium to + Trans / trans 0 g 0% Sugars / Sucres 0 g
and folate. Life, or even just lunch, dark green with white ribs, a delicate crunch
Calories 10
without lettuce? Unimaginable. and a somewhat sweet, buttery flavour. * DV = daily value
Green leaf is mainly used fresh. Calcium / Calcium 2% Iron / Fer 4%
Peak season: June–December; Prep and cook: Remove any Foods: Anchovies, avocados, Peak season: Available year-round. Prep and cook: Discard any wilted, Goes with: Herbs, spices and
available year-round. wilted, brown or slimy leaves. Use Gorgonzola, melon, onions, Buy and store: Choose firm, brown or slimy leaves. If cutting flavours: Basil, black pepper, garlic,
Buy and store: Choose full, fresh- Bibb lettuce in salads, either alone oranges, Parmesan, shrimp, compact, fresh-looking iceberg the head into wedges, pat dry with lemon, mayonnaise, mint, olive oil,
looking heads with no wilting or or with other salad greens, such tomatoes, walnuts. heads with no wilting or brown paper towels; if using leaves, pat oregano, red wine vinegar.
brown spots. Wash well: place the as Romaine, Belgian endive and Health highlights: Low in calories. spots. To store, first remove the or spin dry. (To revive limp leaves, Foods: Avocados, bacon,
leaves in a sink of cold water; swish radicchio. Use the smaller, rounded No fat, cholesterol or sodium. core, either by cutting it out with immerse in cold water several blue cheese, Cheddar, chicken,
them gently, then leave in the leaves as cups for other foods such Excellent source of vitamin K. a paring knife, or by turning the minutes.) Common in salads, cucumbers, Parmesan, red onions,
water several minutes to let any as tuna, shrimp or chicken salad. Good source of vitamin A and head stem-end down, smacking iceberg is sturdy enough for thick, tomatoes, walnuts.
creamy dressings. Use leaves in
Bibb Lettuce sand sink. Lift out of the water to Goes with: Herbs, spices and folate. Provides iron. Iceberg Lettuce it down on a hard work surface,
then twisting out the core. Rinse by sandwiches and burgers, as lettuce Health highlights: Low in calories
drain, then pat with paper towels flavours: Basil, chervil, cilantro, and sodium. No fat or cholesterol.
Bibb lettuce, also called limestone lettuce, Iceberg lettuce, a crisphead variety, has a letting water run inside the cavity; cups, and for Asian-style lettuce
or spin dry. To store, loosely wrap in lemon, lime, mustard, olive oil, Good source of vitamin K. Provides
is a butterhead lettuce, the group of lettuces round, tightly packed head, resembling turn upside-down to drain. Place in wraps. Shred as a topping for tacos.
a paper towel, place inside a plastic parsley, tarragon, wine vinegar. To cook leaves: stir-fry, sauté or add folate.
bag and refrigerate up to 4 days. a sealed plastic bag and refrigerate
that have small, round, loosely formed a cabbage. Its name comes from the way up to 14 days. to soups. Wedges can be grilled.
heads with soft, buttery, pale green leaves. growers packed it in ice for shipping in
Named for John Bibb, who first cultivated Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
the 1920s. Iceberg has crisp, sturdy, pale Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
it in the 1860s, the Bibb’s head of somewhat Valeur nutritive Fibre / Fibres 1 g 3% green leaves and a fresh, very mild flavour. Valeur nutritive Fibre / Fibres 1 g 3%
Per 250 mL, raw (58 g) Per 250 mL, raw (58 g)
open, loosely folded leaves is small and par 250 ml, crue (58 g)
+ Trans / trans 0 g 0% Sugars / Sucres 1 g Although less nutritious than darker-leaved par 250 ml, crue (58 g)
cup-shaped. A premium lettuce, Bibb is Calories 10
lettuces, this popular lettuce holds up well Calories 10
prized for its tender texture and sweet, *D
V = daily value and lends a refreshing crunch. Iceberg is * DV = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 20 % Vitamin C / Vitamine C 4% VQ = valeur quotidienne Vitamin A / Vitamine A 2% Vitamin C / Vitamine C 2%
buttery flavour. Calcium / Calcium 2% Iron / Fer 6% mainly used fresh. Calcium / Calcium 0% Iron / Fer 2%

Peak season: Available year-round. Prep and cook: Remove any Foods: Almonds, cucumber, Peak season: Available year-round. the ends, and peel. Cut out any Goes with: Herbs, spices and
Buy and store: Choose full, fresh- wilted, browned or slimy leaves. dried berries, pancetta, Buy and store: Choose firm discoloured areas. Use malanga flavours: Allspice, brown sugar,
looking, crisp bunches with no Use red leaf lettuce in salads, on Parmesan, pears, Roquefort, malanga with no soft spots, mould, blanca as you would potatoes: boil, butter, chiles, cilantro, cinnamon,
wilting or brown spots. Scratch the sandwiches and burgers, or as a scallions, watercress. sprouts or shrivelled ends. Store bake, or fry for chips, fries or fritters. coconut milk, garlic, lime.
stem: a sweet rather than bitter smell garnish. Or cook it as you would Health highlights: Low in calories whole malanga in a cool, dark Add diced malanga to soups and Foods: Almonds, capers, ham,
indicates sweet flavour. Wash well: cook spinach: steam, braise, sauté and sodium. No fat or cholesterol. place up to 7 days. To store peeled stews. Mash cooked malanga to olives, onions, pork, queso blanco,
place the leaves in a sink of cold or add to soups. Excellent source of vitamin K. Good or cut malanga, wrap in plastic and make a pudding. Because malanga raisins, seafood.
water; swish them gently, then leave Goes with: Herbs, spices and source of vitamin A. refrigerate several days. amarillo is drier, it’s used primarily
in the water several minutes to let flavours: Balsamic vinegar, black in bread and pastry dough, and
Prep and cook: Do not eat cholesterol.
any sand sink. Lift out of the water pepper, garlic, lemon, mint, Malanga malanga raw, as it can irritate the
desserts.
Red Leaf Lettuce to drain, then pat with paper towels mustard, olive oil, orange, Malanga, also called cocoyam, yautia throat. Scrub with a brush, trim off
Red leaf lettuce is a looseleaf lettuce, the or spin dry. To store, loosely wrap in sea salt, tarragon. and tannia, is a starchy tuber sometimes
a paper towel, place inside a plastic
group of lettuces that have V-shaped leaves bag and refrigerate up to 7 days. confused with taro. Malanga has rough,
that branch from one stalk, forming a loose brown skin, grows to 12 inches, and
bunch rather than a tight head. Closely Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
weighs ½ to 2 pounds. Malanga blanca Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
related to green leaf lettuce, red leaf ’s Valeur nutritive Fibre / Fibres 0 g 0% has crunchy, juicy, white flesh. Cooked, Valeur nutritive Fat / Lipides (n/a) Carbohydrate / Glucides (n/a)
Saturated / saturés 0 g Saturated / saturés Fibre / Fibres (n/a)
Per 250 mL, raw (30 g) Exact data not available (n/a)
ruffled green leaves are dark red or bronze par 250 ml, crue (30 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g its texture is between potato and legumes, Données exactes non disponibles (s.o.)
at the ends. Red leaf is crisp, with a delicate Calories 0 with a nutty or potato-like flavour. Malanga Calories (n/a)
crunch, and a mild flavour. Red leaf is *D
V = daily value amarillo has dense, dry, yellow flesh. * DV = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 20 % Vitamin C / Vitamine C 2% VQ = valeur quotidienne Vitamin A / Vitamine A (n/a) Vitamin C / Vitamine C (n/a)
mainly used fresh. Calcium / Calcium 0% Iron / Fer 2% Malanga is used cooked. Calcium / Calcium (n/a) Iron / Fer (n/a)
Peak season: Available year-round. Prep and cook: Remove any Foods: Anchovies, beef,
Buy and store: Choose full, fresh- wilted, browned or slimy leaves. blue cheese, chicken, ham,
looking Romaine with no wilting or Use Romaine in salads; the mushrooms, olives, Parmesan,
brown spots. Break off the bottom leafy portions can be used on red onions, walnuts.
and separate the leaves. Wash well: sandwiches and burgers. Or cook Health highlights: Low in calories.
place in a sink of cold water, swish as you would cook spinach: steam, No fat, cholesterol or sodium.
them gently, then pat with paper braise, sauté or add to soups. Or Excellent source of vitamins A and
towels or spin dry. To store, loosely cut in half lengthwise, and grill. K and folate. Provides vitamin C.
wrap in a paper towel, place inside Goes with: Herbs, spices and
a plastic bag and refrigerate up to flavours: Balsamic vinegar, basil,
Romaine Lettuce 7 days. black pepper, garlic, lemon,
Romaine lettuce, called cos in Britain, olive oil, orange, sea salt,
tarragon.
grows in a long cylindrical head of closely
Hundreds of edible varieties of
bunched leaves, rounded at the top. The
medium to dark green outer leaves have a Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* mushrooms pop up around the
large, crunchy white rib. The crisp inner Valeur nutritive Fibre / Fibres 1 g 5% world in an array of colours, sizes and
leaves are lighter green. (A red variety is + Trans / trans 0 g 0%
Sugars / Sucres 1 g
interesting shapes, and sometimes
also grown.) Romaine has a sharp, slightly Calories 10
nutty flavour. Best-known for Caesar salad, *D
V = daily value
Sodium / Sodium 0 mg 0% with descriptive names like black
Romaine is used fresh and cooked. Calcium / Calcium 2% Iron / Fer 4% trumpet and hen-of-the-woods.
Science calls them a fungus: does that
Peak season: Fall–winter; Prep and cook: Trim off the stem Foods: Beef, cucumbers, green
make them any less delicious? Of
available year-round. end and tip, then peel. Shred for onions, lettuce, napa cabbage, course not! A mainstay in the kitchen,
Buy and store: Choose firm, well- salads and slaws, or pickle as a pork, rice, smoked salmon, shrimp,
shaped lo bok. Avoid those that condiment. Slice thinly or cut into white fish. mushrooms—white, morels, porcini,
feel spongy or have yellowing or cubes for spicy kimchee. To cook: Health highlights: Low in
cracks. If the leaves are attached, stir-fry, braise, add to soups and calories. No fat or cholesterol. shiitakes and others—pop up in
stews, or use in Chinese steamed
they should be green and
crisp. Store leaves and radishes cake. To cook the leaves: stir-fry, countless dishes from stir-fry to pizza,
separately. Wrap leaves in plastic steam or sauté. soups to sauces, omelettes to stews.
and refrigerate up to 3 days. Wrap Goes with: Herbs, spices and
Lo Bok Radish lo bok in plastic and store up to flavours: Chiles, cilantro, dry sherry, Or stuffed, sautéed, grilled, pickled
Lo bok, also called Chinese or Korean 3 days if using raw, or longer if garlic, ginger, mint, parsley,
radish and closely related to the daikon, using cooked. rice vinegar, sesame, soy sauce. and more.
is typically white with a green crown,
mushrooms
and football-shaped. Some varieties are Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* And mushrooms are good for the
yellowish, green, pink or black. About Valeur nutritive Fibre / Fibres (n/a) body. They’re low in calories; have
Exact data not available (n/a)
5 pounds, 4 to 20 inches long and 2 to Données exactes non disponibles (s.o.)
next to no fat, cholesterol or sodium;
4 inches in diameter, lo bok has crisp, Calories (n/a)
juicy flesh with a sharp radish flavour, *D
V = daily value
Sodium / Sodium (n/a) and contain vitamins and minerals—
and is used raw, cooked and pickled.
Calcium / Calcium
(n/a)
(n/a)
Iron / Fer
(n/a)
(n/a) all in a small, spongy fungus.

Peak season: August–October; Prep and cook: Handle gently. Goes with: Herbs, spices and Peak season: Available year-round. Prep and cook: Cut the stems Goes with: Herbs, spices and
winter (limited availability). Clean just before using. Rinse flavours: Bordeaux, butter, caraway, Buy and store: Enoki are often from the spongy base. Trim at least flavours: Cilantro, coriander, dry
Buy and store: Choose firm black quickly but well under cold cream, garlic, horseradish, olive oil, sold packaged. Choose firm, ½-inch off the bottom of the stems sherry, garlic, ginger, panko,
trumpet mushrooms that are free running water; drain and pat parsley, rosemary, thyme. white enoki that are free of dark (the lower portion is tough). Rinse rice vinegar, sake, sesame, soy sauce.
of dark spots and slime. Avoid dry with a soft cloth or paper Foods: Beef, eggs, game, pancetta, spots and slime. The base should well. Enoki are typically used raw or Foods: Bamboo shoots, cabbage,
those with broken or shrivelled towels. Cut large mushrooms Parmesan, pasta, pork, seafood, be clean and light-coloured, blanched in salads and sandwiches, carrots, chicken, oyster mushrooms,
caps. To store, place in a paper into bite-size pieces; leave small ones shallots, spinach. not watery or brown. To store or as a garnish for soups or other rice noodles, scallions, shrimp, tofu.
bag, and refrigerate up to 3 days. whole. To cook: braise, sauté, packaged enoki, refrigerate in the dishes. To use in cooked dishes
Health highlights: Low in Health highlights: Low in calories.
add to soups, sauces or stir-fries, original packaging up to 7 days. To such as stir-fries and soups, add
calories. No fat or cholesterol. No fat, cholesterol or sodium.
Black Trumpet Mushroom or use in pasta and egg dishes. store loose enoki, wrap in a damp them at the end (heat makes
Provides niacin and folate
Black trumpets, also called “horn of plenty” Enoki Mushroom paper towel, place in a plastic bag them tough).
and refrigerate up to 5 days.
and “trumpet of death” (for its appearance), Enoki (en-oh-kee) mushrooms, also called
grow wild among damp fallen leaves in enokitake (en-oh-kee-tah-kee), are a
temperate-zone forests, making them hard cultivated variety from Japan. They grow
to find. Waxy and greyish-brown, almost Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
in small, delicate clusters of stems joined at Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
black, they have gill-less, wavy, trumpet- Valeur nutritive Fat / Lipides (n/a) Carbohydrate / Glucides (n/a)
the base. These spindly, white, spaghetti- Valeur nutritive Fibre / Fibres 1 g 3%
Saturated / saturés Fibre / Fibres (n/a) Saturated / saturés 0 g
Exact data not available (n/a) Per 10 mushrooms, raw (30 g)
shaped caps emerging from a 2- to 3-inch Données exactes non disponibles (s.o.)
+ Trans / trans (n/a) Sugars / Sucres like stems are topped by tiny white caps. par 10 champignons crus (30 g)
stem. Their brown or grey, brittle, aromatic Calories (n/a) Enoki have a light, fruity flavour and a Calories 15
flesh has a buttery, smoky flavour. Black *D
V = daily value slightly crunchy texture. They are mainly * DV = daily value
trumpets are used cooked. Calcium / Calcium (n/a) Iron / Fer (n/a) used raw and as a garnish. Calcium / Calcium 0% Iron / Fer 2%
Peak season: May–October. quickly but well under cold Goes with: Herbs, spices and Peak season: Available year-round. drain and dry on paper towels. Health highlights: Low in calories.
Buy and store: Choose plump running water; drain and pat dry flavours: Béchamel, butter, cream, Buy and store: Hen-of-the-woods Cooking deepens their flavour. To No fat, cholesterol or sodium.
chanterelles with firm, well- with a soft cloth or paper towel. garlic, lemon, marjoram, olive oil, are typically sold packaged. Choose tenderize them, cook slowly: roast, Excellent source of vitamin D.
shaped caps free of dark spots Trim ¼-inch from the stems. Cut parsley, tarragon, vinaigrette. firm mushrooms that are free of sauté, or add to soups, stews and Provides riboflavin and niacin.
and slime. Avoid those with broken large mushrooms into bite-size Foods: Beef, chicken, eggs, game, dark spots and slime. Refrigerate in stir-fries.
or shrivelled caps. Chanterelles pieces; leave small ones whole. haddock, leeks, onions, pork, the original packaging or loose in a Goes with: Herbs, spices and
should have a somewhat fruity To cook: sauté, bake, broil, or shellfish, veal. paper bag up to 7 days. flavours: Balsamic vinegar, basil,
fragrance. To store, place in a paper bread and fry. Or add to cream
Health highlights: Low in Hen-of-the-Woods/ Prep and cook: Cut off the stem chiles, garlic, ginger, mirin, parsley,
bag and refrigerate up to 7 days. sauces, sautées and stir-fries. red wine, sesame, soy sauce.
Chanterelle Mushroom Prep and cook: Handle gently.
Avoid overcooking (they will
sodium. Excellent source of
Maitake Mushroom and clean just before using.
Remove dirt with a soft brush or Foods: Arugula, bok choy, chicken,
Chanterelles, with their wavy, gill-less, become tough). Hen-of-the-woods or maitake (my-tah-kee:
Clean just before using. Rinse vitamin D. Provides niacin and iron. damp paper towel. If very dirty, green beans, onions, pasta, rice,
trumpet-shaped caps, are closely related “dancing”) is a Japanese mushroom that rinse under cold running water; scallions, seafood, tofu.
to black trumpets. Chanterelles grow wild, consists of a dark, fan-shaped cluster of
and are also cultivated. The most familiar fronds with brittle, ruffled edges growing
chanterelle is pale yellow to golden orange; Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
from a single branched stem. Named for its Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
there are also white, brown-grey and black Valeur nutritive Fibre / Fibres 1 g 4% shape, hen-of-the-woods ranges from white Valeur nutritive Fibre / Fibres 1 g 4%
varieties. Chanterelles have soft flesh, a par 125 ml, crue (29 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g to dark grey-brown, with a firm, supple par 125 ml, cru (36 g)
chewy texture and a delicate, nutty flavour Calories 10 texture and rich, woodsy flavour. Available Calories 15
with a hint of apricot. Chanterelles are *D
V = daily value wild and cultivated, hen-of-the-woods is * DV = daily value
used cooked. Calcium / Calcium 0% Iron / Fer 8% used raw and cooked. Calcium / Calcium 0% Iron / Fer 0%
Peak season: Available year-round. water; drain and dry on paper towels. Foods: Beef, bell peppers, Peak season: Spring (wild morels); Prep and cook: Do not eat raw Goes with: Herbs, spices and
Buy and store: Choose cremini Cremini can be eaten raw with breadcrumbs, Brie, chicken, year-round (cultivated). morels. Clean just before using. flavours: Butter, Chardonnay,
with firm, well-shaped caps that dip, or sliced and added to salads. hazelnuts, onions, Parmesan, Buy and store: Choose morels Remove dirt with a soft brush or chervil, chives, cream, garlic,
are free of dark spots and slime. To cook: sauté, broil, stuff, or use pork, scallions, spinach. that are firm yet spongy, and smell damp paper towel. If very dirty, mustard, paprika, pepper, turmeric.
Avoid those with broken or in kabobs, stir-fries and sauces, or Health highlights: Low in calories fresh, sweet and earthy. Avoid those rinse under cold running water; Foods: Beef, chard, chicken, crab,
shrivelled caps. To store, place as pizza topping. They can also be and sodium. No fat or cholesterol. with a sour odour, bruises, soft drain and dry on paper towels. onions, pasta, Parmesan, sausage,
in a paper bag and refrigerate marinated. Good source of niacin and zinc. spots or slime. To store, place in a Trim or remove the tough stems. seafood, shallots.
up to 7 days. Goes with: Herbs, spices and Provides vitamins B6 and B12, paper bag or wrap in wax paper To cook: sauté, add to stews and
Cremini/Baby Bella Prep and cook: Clean just before flavours: Burgundy, garlic, lemon, thiamin and folate. Morel Mushroom and refrigerate up to 3 days. sauces, or use in dishes such
olive oil, parsley, rosemary, sage, as risotto. Stuff and bake larger
Mushroom using. Remove dirt with a soft
brush or damp paper towel. If thyme, wine vinegar. Morels, related to truffles, have short, morels.
Excellent source of vitamin D and
iron. Provides zinc.
Cremini, also known as baby bellas and very dirty, rinse under cold running hollow stems and spongy, domed,
Italian (or Roman) browns, are immature honeycombed caps. Available both wild
portobellos. Similar in size and shape to and cultivated, they range from white to
white mushrooms, cremini are light tan to Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
black-brown, are typically 2 to 4 inches Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
dark brown with a smooth, rounded cap Valeur nutritive Fibre / Fibres 1 g 3% high, and have a texture that’s soft and Valeur nutritive Fibre / Fibres 1 g 4%
½ to 2 inches in diameter, firmer texture
par 125 ml, cru (115 g)
+ Trans / trans 0 g 0% Sugars / Sucres 2 g meaty. Highly prized, wild morels have par 125 ml, crue (35 g)
and richer, earthier flavour. Cremini are Calories 25 a woodsy fragrance and a strong earthy, Calories 10
used raw and cooked, and can often replace *D
V = daily value smoky, nutty flavour; cultivated morels * DV = daily value
white mushrooms for heartier flavour. Calcium / Calcium 2% Iron / Fer 4% are milder. Morels are used cooked. Calcium / Calcium 2% Iron / Fer 30 %

Peak season: Available year-round a soft brush or cloth. Remove the Health highlights: Low in calories Peak season: Available year-round. stems are tough; save to use for Health highlights: No fat,
(in some areas). tough stems (save to use for stock and sodium. No fat or cholesterol. Buy and store: Choose shiitakes stock). Although spongy, shiitakes cholesterol or sodium. Provides
Buy and store: Choose smaller or stuffings). To cook: roast, sauté, Provides vitamin D, folate, niacin, with thick caps. Domed caps with hold up well to cooking: braise, riboflavin, niacin, vitamin B6, folate
(1½ inches in diameter or less), grill, or add to soups, sauces and riboflavin and potassium. curled-under edges are a sign of sauté, add to sauces, stir-fries, and zinc.
firm, dry oyster mushrooms that stir-fries. freshness. Avoid shiitakes that are soups, stews and other dishes,
have a velvety feel and are free of Goes with: Herbs, spices slimy, wet or shrivelled. To store, or use as a pizza topping.
dark spots and slime. To store, place and flavours: Butter, cream, place on a dish in a single layer, Goes with: Herbs, spices and
in a paper bag and refrigerate up dry vermouth, garlic, marjoram, cover loosely with a slightly damp flavours: Butter, dry sherry, garlic,
to 7 days. orange, paprika, pepper, paper towel and refrigerate up to Merlot, olive oil, parsley, pepper,
Oyster Mushroom Prep and cook: Do not eat raw thyme, vinegar. Shiitake Mushroom 14 days. sage, soy sauce, thyme.
Oyster mushrooms, also called pleurotte oyster mushrooms. Clean just Foods: Bell peppers, chicken, Shiitake (she-tah-kee) mushrooms, also Prep and cook: Brush lightly to Foods: Beef, chicken, eggplant,
and tree mushrooms, have fluted, fan-shaped before using. Remove dirt with Gruyère, halibut, leeks, Parmesan, called black forest, Chinese black and remove any dirt. Trim the stems halibut, napa cabbage, onions,
polenta, pork, potatoes, shrimp. where they attach to the caps (the pasta, shallots, shellfish.
caps that resemble an oyster shell. Both golden oak mushrooms, originated in
wild and cultivated, they grow in tight Japan. Shiitakes have wide, dark brown,
clusters, are 1 to 3 inches in diameter, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
umbrella-shaped caps, tan gills and curved Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
and typically range from pale to dark Valeur nutritive Fibre / Fibres 1 g 4% stems, and are typically 3 to 6 inches across. Valeur nutritive Fibre / Fibres 2 g 6%
Per 3 small mushrooms, raw (45 g) Per 125 mL, cooked (77 g)
brownish-grey with greyish-white stems. par 3 petits champignons crus (45 g)
+ Trans / trans 0 g 0% Sugars / Sucres 1 g They have a full-bodied, meaty texture, a par 125 ml, cuite (77 g)
Cooked, they have a silky texture and a Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g smoky aroma and a rich, woodsy flavour. Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g
delicate flavour. Oyster mushrooms are *D
V = daily value Popular in Japanese and Chinese cuisines, * DV = daily value
used cooked. Calcium / Calcium 0% Iron / Fer 4% shiitakes are used cooked. Calcium / Calcium 0% Iron / Fer 2%
Peak season: May–June; October. edible cooked.) Slice the caps to Health highlights: Low in Peak season: Available year-round. dirty, rinse under cold running cream, garlic, olive oil, oregano,
Buy and store: Choose porcini add to salads. To cook: sauté, braise, calories. No fat or cholesterol. Buy and store: Choose white water; drain and dry on paper parsley, sherry.
with firm, well-shaped caps. Avoid grill, use in tarts and sauces, or add mushrooms with firm, well-shaped towels. Trim ¼-inch off the stem. Foods: Bell peppers, breadcrumbs,
those with dark spots, bruises or to dishes such as risotto. caps free of dark spots and slime. Serve whole mushrooms raw with chicken, onions, Parmesan, polenta,
slime. To store, place loose porcini Goes with: Herbs, spices and For more delicate flavour, choose dip, or slice and use in salads. To pork, seafood, shallots, tomatoes.
in a paper bag and refrigerate up flavours: Balsamic vinegar, basil, smaller mushrooms with no visible cook: sauté, braise, broil, roast, Health highlights: Low in calories.
to 7 days. butter, cream, garlic, Madeira, gills; for deeper flavour, choose grill, or stuff and bake. Or use in No fat, cholesterol or sodium.
olive oil, parsley, sage, sherry. larger, more mature mushrooms kabobs, sauces, stir-fries, casseroles, Provides riboflavin and niacin.
Prep and cook: Clean just before
with open gills. To store, place in omelettes and other dishes, or as
using. Remove dirt with a soft
brush or cloth. Trim and discard
Foods: Beef, eggs, ham, hazelnuts,
onions, pancetta, Parmesan, pasta,
White/Button Mushroom a paper bag and refrigerate up to a pizza topping. They can also be
Porcini Mushroom stem bottoms. (The remaining rice, shallots, tomatoes. White mushrooms, also called button 7 days. marinated.
Porcini, (por-chee-nee) or cèpes (ceps), are stem is tough and fibrous but is mushrooms when small, are the most Prep and cook: Clean just before Goes with: Herbs, spices and
using. Remove dirt with a soft flavours: Basil, Cabernet, cayenne,
wild mushrooms that have bulbous white common variety in the U.S. They have brush or damp paper towel. If very
stems and broad, tan caps up to 10 inches creamy white to pale tan caps typically
across. Instead of gills, under the cap is a Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* ½ to 3 inches in diameter, brown gills and Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
spongy mass of tiny tubes. Prized for their Valeur nutritive Fibre / Fibres (n/a) a somewhat firm texture. “Jumbos” for Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides 1 g 0%
Saturated / saturés Saturated / saturés 0 g Fibre / Fibres 0 g 0%
meaty texture and distinctive rich, woodsy Données exactes non disponibles (s.o.)
+ Trans / trans (n/a) Sugars / Sucres stuffing are also available. The mild, earthy par 125 ml, crue (37 g)
flavour, porcini are versatile: delicate Calories (n/a) flavour intensifies with cooking. These Calories 10
enough for sauces, hearty enough for grilled *D
V = daily value versatile mushrooms are used raw * DV = daily value
meats. Porcini are used raw and cooked. Calcium / Calcium (n/a) Iron / Fer (n/a) and cooked. Calcium / Calcium 0% Iron / Fer 2%
Peak season: Available year-round. rinse under cold running water; Foods: Blue cheese, breadcrumbs, Peak season: Available year-round. slice. To cook: sauté, braise, roast, Health highlights: Low in calories.
Buy and store: Choose portobellos drain and dry on paper towels. mozzarella, pears, prosciutto, Buy and store: Choose fresh wood or add to soups (especially hot and No fat, cholesterol or sodium.
with firm, unbroken, well-shaped Remove the stems (save to use for radicchio, red onions, sausage, ears with firm caps. Wet-looking sour soup), stir-fries, noodles, eggs Provides riboflavin and niacin.
caps that are free of dark spots stock). The gills can be scraped out spinach, tomatoes, watercress. ones are fine, but avoid any that and dishes. To avoid mushiness,
and slime. Avoid any that are limp, or left intact. Portobello caps can Health highlights: Low in look mushy. To store, place in a cook briefly and serve promptly.
shrivelled or dried out. Portobellos be chopped or sliced, but are often calories and sodium. No fat or paper bag and refrigerate up to Goes with: Herbs, spices and
should have a fresh, earthy smell. used whole. To cook: braise, grill, cholesterol. Excellent source 7 days. flavours: Basil, chiles, garlic, ginger,
To store, spread on a tray, cover broil, sauté, roast, or add to dishes of niacin. Provides vitamins B6 hoisin, rice vinegar, sake, sesame,
Prep and cook: Discard any mushy
Portobello Mushroom with paper towels and refrigerate such as stir-fries and omelettes. and D, thiamin, riboflavin, folate, Wood Ear Mushroom pieces. Rinse under cold running soy sauce, star anise.
up to 7 days. Goes with: Herbs, spices and potassium and zinc. water; drain and dry on paper Foods: Beef, bok choy, cashews,
Portobello (or portabella) mushrooms, flavours: Balsamic vinegar, basil, Wood ears, also called cloud ears, tree ears
Prep and cook: Clean just before towels. Cut off and discard the chicken, pork, rice, scallions,
which are fully mature cremini mushrooms, using. Remove dirt with a soft brush Chianti, garlic, olive oil, oregano, (larger, thicker) and silver ears (albino), fibrous portion at the base, then shellfish, shiitakes, tofu.
are quite large. Their tan to brown, slightly or damp paper towel. If very dirty, parsley, pepper, thyme. have flat caps with curled edges. Native to
curved caps can be as big as 6 inches across. Asia, wood ears are purplish-black, glossy
With their dense, chewy texture and rich, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
and translucent, with deep purplish-grey Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
hearty flavour, portobellos are meaty in Valeur nutritive Fibre / Fibres 1 g 6% to black flesh and a springy, gelatinous Valeur nutritive Fibre / Fibres 0 g 0%
appearance and taste, making them a par 125 ml, cru (115 g)
+ Trans / trans 0 g 0% Sugars / Sucres 3 g texture that becomes firm when cooked. par 125 ml, crue (37 g)
popular choice for meatless dishes and Calories 25 The flavour is bland but they absorb the Calories 10
sandwiches. Portobellos are mainly *D
V = daily value flavours of other ingredients. Popular in * DV = daily value
used cooked. Calcium / Calcium 0% Iron / Fer 2% Asian cuisine, wood ears are used cooked. Calcium / Calcium 0% Iron / Fer 2%

Peak season: December–April; size, and add to soups, stir-fries Health highlights: Low in calories
available year-round. and stews. Or cook as you would and sodium. No fat or cholesterol.
Buy and store: Choose mustard spinach: boil, steam or sauté. To Excellent source of vitamins A
greens with relatively small, firm, avoid discolouration, do not cook and K and folate. Good source of
fresh leaves. Avoid mustard greens in aluminum or iron pans. vitamin C. Provides vitamin E.
with thick stems, yellowing leaves Goes with: Herbs, spices and
or holes. Mustard greens do not flavours: Beer, black pepper, butter,
keep well. To store, wrap tightly in cumin, curry, garlic, hot sauce, To “know your onions,” as the
plastic and refrigerate 1 to 2 days. lemon, salt, vinegar.
Prep and cook: Strip and discard Foods: Bacon, corn, cornbread,
saying goes, means being smart
Mustard Greens the ribs. Add small leaves to salads. ham, onion, potatoes, rice, about something. In this case,
Mustard greens are the most pungent of Stack larger leaves, cut to desired sausage, smoked turkey.
the bitter greens. The leaves are typically a onions! And there’s a lot worth
rich, dark green, long-stemmed, and oval knowing. Cultivated since prehistoric
with scalloped edges. Some varieties have Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
times and used around the world,
short or smooth leaves. Popular in soul food Valeur nutritive
and Indian cuisine, they have a peppery,
Fibre / Fibres 1 g
Sugars / Sucres 0 g
6%
onions fall into two categories:
mustard flavour. (Dijon mustard is made Calories 10
Cholesterol / Cholestérol 0 mg Protein / Protéines 2 g green/fresh—thin-skinned and
from the plant’s seeds.) A cruciferous *D
V = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 45 % Vitamin C / Vitamine C 30 % mild; and dry/storage—round,
vegetable, mustard greens are used cooked. Calcium / Calcium 4% Iron / Fer 4%
thick-skinned, and ranging in flavour
from sweet to strong, in size from
Peak season: Summer; using. Cut off and discard the cap, chiles, cornmeal, garlic, lemon, petite to large, and in colour from
available year-round. then cook the pods either whole turmeric, vinegar.
Buy and store: Choose bright or sliced. The more a pod is cut, the Foods: Bell peppers, breadcrumbs, white to purple.
green, dry, firm pods no longer more juice it releases during cooking. chicken, corn, cornbread, ham,
To cook: steam, boil, sauté, stir-fry,
than 3 inches. Larger or pale green
pods will be tough. Avoid okra that batter and deep-fry, or add to soups,
onions, rice, smoked sausage,
shrimp, tomatoes.
To know onions is to love them
is flabby or rubbery. Okra is highly
perishable: for best results, use on
stews and other dishes. (Note: 1 cup
of sliced okra will thicken 3 cups of
Health highlights: Low in calories (even when they make us cry).
Okra the day it’s purchased. Or to store, liquid during cooking.) To prevent
okra from turning black, do not
Excellent source of vitamin K. Good Raw, they add bright flavour and
place unwashed in a paper bag in source of folate. Provides vitamins
Okra is a ribbed green pod typically the warmest part of the refrigerator cook in iron or copper pans. Okra
B6 and C, thiamin, calcium and crunch to sandwiches and salads,
up to 3 days. can also be pickled.
2 to 4 inches long, with rows of tiny magnesium. and sweeter, mellower flavour to
onions
Prep and cook: Rinse just before Goes with: Herbs, spices and
white seeds and a slimy juice that acts
as a thickener while cooking. Red, white
flavours: Basil, butter, cayenne, just about everything else cooked.
and purple varieties are also available. Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* And they’re healthy. Low-calorie
Native to Africa, okra has a distinctive Valeur nutritive Fibre / Fibres 2 g 8% and essentially fat- , cholesterol- and
flavour. A key ingredient in Creole and + Trans / trans 0 g 0% Sugars / Sucres 2 g
Cajun dishes, especially gumbo (an

par 125 ml, cuit (85 g)
Calories 20
Cholesterol / Cholestérol 0 mg Protein / Protéines 2 g sodium-free, they also have vitamin C.
African word for okra), okra is *D
V = daily value
Sodium / Sodium 5 mg 0% Who knew!
used cooked. Calcium / Calcium 6% Iron / Fer 2%
5 % of the DV. Very high fibre. A serving contains at least 6 grams of fibre. High fibre. A serving contains 4–5 grams of fibre. Peak season: Available year-round. under the sink. To store cut boilers, Goes with: Herbs, spices and
Buy and store: Sold loose or in wrap tightly in plastic wrap and flavours: Balsamic vinegar, butter,
mesh bags. Choose uniformly refrigerate 2 to 3 days. cloves, cream, garlic, olive oil,
sized boilers that are firm and Prep and cook: Boilers are best paprika, parsley, thyme.
heavy for their size and have dry, when used whole. For easy peeling, Foods: Bacon, bell peppers,
papery skins. Avoid any with soft drop into boiling water 10 seconds. Gruyère, ham, mushrooms,
spots, green sprouts or signs of Remove and immediately place Parmesan, peas, rice, tomatoes.
moisture or mould. To store, place under cold running water to cool; Health highlights: Low in
in a mesh bag or open basket or drain. Then peel with a small knife. calories. No fat, cholesterol or
crate in a cool, dark place up to To cook: boil, braise or roast, or add sodium. Provides vitamins B6 and
30 days. Do not store with potatoes to sauces, soups, stews, casseroles C and folate.
Boiler Onion (they speed each other‘s decay) or or vegetable dishes. Boilers can
Boiler (or boiling) onions are small also be pickled.
onions 1 to 13/4 inches across, slightly
larger than pearl onions. They are globe Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
(common) onions that are planted closely Valeur nutritive Fibre / Fibres 1 g 6%
Per 125 mL chopped, raw (85 g)
to produce small bulbs at maturity. Boilers par 125 ml émincé, cru (85 g)
can be yellow, red or white. They have Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g
Calories 35
thin skins and a mild onion flavour. * DV = daily value
Boilers are used cooked. Calcium / Calcium 2% Iron / Fer 2%
86 87

Peak season: September– Prep and cook: Cipollini are best Goes with: Herbs, spices and Peak season: May–July; the withered outer leaves and trim Foods: Bell peppers, chicken,
December; available year-round when used whole or halved. For flavours: Balsamic vinegar, basil, available year-round. the tops. To use raw: slice the bulb corn, jalapeños, mushrooms,
(regional availability). easy peeling, drop into boiling capers, cream, dry vermouth, garlic, Buy and store: Sold in bunches. and the pale part of the stem in pork, romaine, seafood, squash,
Buy and store: Choose cipollini water 30 seconds. Remove and olive oil, oregano, paprika, thyme. Choose knob onions with firm, salads. To cook: bake, roast or grill tomatoes.
that are firm, dry and without soft immediately place under cold Foods: Bell peppers, chicken, cod, bright white bulbs and crisp green whole; or slice and sauté, or add Health highlights: Low in calories
spots, green sprouts or dark spots. running water to cool; drain. mushrooms, olives, Parmesan, pork, tops. Avoid those that look dry, to soups, stir-fries, omelettes and and sodium. No fat or cholesterol.
To store, place in a mesh bag or Slice off the root end; pinch the spinach, tomatoes, veal. wilted or damaged. To store, place other dishes. Excellent source of vitamin K.
open basket or crate in a cool, dark skin and pull it off. Slow cooking unwashed in a plastic bag and Goes with: Herbs, spices and Provides vitamins A and C, folate
place up to 30 days. Do not store brings out their sweetness. refrigerate up to 3 days. flavours: Butter, chiles, cilantro, and iron.
Cipollini Onion with potatoes (they speed each To cook: braise, roast, grill, or
sodium. Provides vitamins B6 Prep and cook: Rinse just before cream, dry vermouth, garlic,
Cipollini (chip-oh-lee-nee), Italian for other’s decay) or under the sink. use in kabobs. Cipollini can also
and C and folate. Knob (Spring) Onion using. Cut off the roots, remove olive oil, paprika, thyme,
To store cut cipollini, wrap tightly be pickled. vinaigrette.
“little onions,” are also called Italian button Knob or spring onions are young onions,
in plastic wrap and refrigerate
onions. An Italian small-onion variety (and 2 to 3 days. often a variety of sweet onion, with sturdy
not the edible bulbs of Italy’s wild grape green tops and rounded white bulbs about
hyacinth sometimes called cipollini), they Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* 1 inch across. Also known as Mexican Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
have a flattened disc shape 1 to 3 inches Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides 8 g 3%
green onions and cebolla de cambray, Valeur nutritive Fibre / Fibres 1 g 5%
Saturated / saturés 0 g Fibre / Fibres 1 g 6% Saturated / saturés 0 g
Per 125 mL chopped, raw (85 g) Per 125 mL chopped, raw (53 g)
across, with yellow, red or white skin and par 125 ml émincé, cru (85 g)
+ Trans / trans 0 g 0% Sugars / Sucres 4 g their flavour is similar to green onions: par 125 ml émincées, crues (53 g)
firm, tender flesh. Common in Italian Calories 35
Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g pungent raw, sweet when cooked. Popular Calories 15
cuisine, cooked cipollini have a tender *D
V = daily value in Mexican cuisine, knob onions are * DV = daily value
texture and rich, sweet flavour. Calcium / Calcium 2% Iron / Fer 2% used raw and cooked. Calcium / Calcium 4% Iron / Fer 6%
Peak season: Available year-round. Prep and cook: To reduce irritation Goes with: Herbs, spices and Peak season: Available year-round. Prep and cook: Pearl onions are Goes with: Herbs, spices and
Buy and store: Choose globes that to the eyes, refrigerate the onion flavours: Basil, butter, dry sherry, Buy and store: Sold loose or best when used whole. For easy flavours: Butter, Chardonnay,
are firm, heavy for their size, and 30 minutes or freeze 20 minutes garlic, olive oil, oregano, paprika, bagged. Choose pearl onions that peeling, drop into boiling water cream, garlic, nutmeg, olive oil,
have dry, papery skins. Avoid any before cutting. Cut off the root parsley, thyme, vinegar. are firm with dry, papery skins. Avoid 10 seconds. Remove and paprika, parsley, thyme, vinegar.
with soft spots, green sprouts, black and stem ends; remove the papery Foods: Apples, bacon, beef, any with soft spots, green sprouts or immediately place under cold Foods: Beef, carrots, chicken,
spots or other signs of moisture or skin and outer layer. Then slice, chicken, Gruyère, mushrooms, signs of moisture or mould. To store, running water to cool; drain. Pinch halibut, ham, mushrooms,
mould. Store in a cool, dark place chop or dice, as needed. Use raw in Parmesan, potatoes, root place in a mesh bag or open basket the root end and slip off the skin. pancetta, Parmesan, peas,
in a mesh bag or open basket or salads or on burgers and tacos. To vegetables, tomatoes. or crate in a cool, dark place up to To cook: boil, braise, steam or roast; tomatoes.
crate up to 30 days or possibly cook: boil, bake, roast, braise, sauté, 30 days. Do not store with potatoes add to soups, stews, casseroles, or Health highlights: Low in
Globe Onion longer. Do not store with potatoes fry or grill. Add to soups, stews,
Pearl Onion (they speed each other’s decay) or use in any recipe calling for boiler calories. No fat, cholesterol or
Globe onions are common “storage” (they speed each other’s decay) or casseroles, kabobs, stir-fries and Pearl onions, the smallest bulb onion, are under the sink. onions. Pearl onions can also be sodium. Provides vitamins B6 and
sodium. Provides vitamins B6 and
under the sink. To store cut onions, sauces. Or use in breads and tarts, pickled or marinated. C and folate.
or “dry” onions. They’re round or slightly and as a topping for pizza.
C and folate. common onions planted close together to
wrap tightly in plastic wrap and
flattened, 2 to 4 inches across, with refrigerate 2 to 3 days. produce very small bulbs. Less than 1 inch
yellow, red or white dry, papery skin across, they have papery gold, red or white
(due to curing). The layered, crisp flesh Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
skin, depending on the variety, and white Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
is well-known for irritating the eyes when Valeur nutritive Fibre / Fibres 1 g 6% flesh. As with full-size onions, they have a Valeur nutritive Fibre / Fibres 1 g 6%
being cut. The flavour is mild to strongly par 125 ml émincé, cru (85 g)
+ Trans / trans 0 g 0% Sugars / Sucres 4 g pungent aroma and flavour raw, and are par 125 ml émincé, cru (85 g)
pungent raw, and mildly sweet when Calories 35 mildly sweet when cooked. Pearl onions are Calories 35
cooked. The versatile globe works with *D
V = daily value used cooked (notably as creamed onions) * DV = daily value
most savoury foods. Calcium / Calcium 2% Iron / Fer 2% and pickled (cocktail onions). Calcium / Calcium 2% Iron / Fer 2%
Peak season: Available year-round. Prep and cook: Rinse just before Foods: Beef, bell peppers, chicken, Peak season: Available year-round Prep and cook: Cut off the root Goes with: Herbs, spices and
Buy and store: Sold in bunches. using. Cut off the roots and trim lettuce, pork, potatoes, rice, (may vary by variety). and stem ends, and remove the skin flavours: Balsamic vinegar, basil,
Choose scallions and green onions the tops, then slice as needed. Use seafood, tomatoes. Buy and store: Choose red onions and outer layer. Then slice, chop or Chianti, chiles, cilantro, cumin, garlic,
with crisp, bright green tops and raw in salads and dips, and as a Health highlights: Low in calories that are firm and heavy for their size. dice, as needed. Raw red onions olive oil, orange, oregano, parsley.
firm bases with 2 to 3 inches of garnish. To cook: sauté, roast or grill, and sodium. No fat or cholesterol. Avoid any with soft spots, green add colour as well as flavour. Use Foods: Beans, beef, black olives,
white above the root. Avoid any or add to soups, stews, stir-fries, Excellent source of vitamin K. sprouts, black spots or other signs of in salads and sandwiches, and as corn, fennel, feta, grapefruit, melon,
that look dry, wilted or damaged. egg dishes and sauces at the Provides vitamins A and C, folate moisture or mould. Store in a cool, a topping for burgers, tacos, bean seafood, tomatoes.
To store, place unwashed in a end of cooking. and iron. dark place in a mesh bag or open soup, chili and other dishes. To cook:
boil, bake, roast, braise, sauté or
Green Onion/Scallion plastic bag and refrigerate up to Goes with: Herbs, spices and Red/Italian Onion basket or crate up to 30 days or
possibly longer. Do not store onions grill. Or use in stir-fries, pasta dishes,
3 days. flavours: Butter, dill, garlic, ginger, sodium. Provides vitamins B6
Green onions and scallions both have mayonnaise, sesame, sour cream, Red (or purple) onions are medium to large with potatoes (they speed each other’s kabobs and tarts, and as a pizza
and C and folate.
long, straight, edible green tops and white bulb onions with a deep reddish-purple decay) or under the sink. To store cut topping. Red cipollini or sliced red
soy sauce, wine vinegar. onions can also be pickled.
onions, wrap tightly in plastic wrap
bases. Green onions are very young onions skin and crisp white flesh tinged with red. and refrigerate 2 to 3 days.
with small, rounded bulbs. Scallions have The flavour ranges from mildly sweet to
straight white bases. Both have a mild Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
pungent. Italian red onions have a ridged, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
flavour; scallions are slightly milder. The Valeur nutritive Fibre / Fibres 1 g 5% flattened shape, thick layers with purple Valeur nutritive Fibre / Fibres 1 g 6%
names are often used for both, but those par 125 ml émincées, crues (53 g)
+ Trans / trans 0 g 0% Sugars / Sucres 1 g inner skins, and a mild, sweet flavour. par 125 ml émincé, cru (85 g)
sold in supermarkets are usually scallions. Calories 15 Other Italian varieties include red cipollini Calories 35
Used raw and cooked, the two can be *D
V = daily value and Tropea (“red torpedo”). Red onions are * DV = daily value
used interchangeably. Calcium / Calcium 4% Iron / Fer 6% used raw, cooked and pickled. Calcium / Calcium 2% Iron / Fer 2%

Peak season: August–April. Prep and cook: To reduce irritation Goes with: Herbs, spices and
Buy and store: Choose onions to the eyes, refrigerate the onion flavours: Balsamic vinegar, basil,
that are firm and dry. Avoid any 30 minutes or freeze 20 minutes butter, cilantro, dry vermouth, garlic,
with soft spots, green sprouts, black before cutting. Cut off the root and olive oil, oregano, parsley, thyme.
spots or other signs of moisture or stem ends, and remove the papery Foods: Apples, beef, bell peppers,
mould. Spanish onions don’t keep skin and outer layer. Then slice, Cheddar, mushrooms, pancetta,
as well as regular globe onions. chop or dice, as needed. Use raw Parmesan, potatoes, seafood,
Store in a cool, dark place in a mesh in salads, add slices to burgers and tomatoes.
bag or open basket or crate up to sandwiches, or use as a topping for
14 days. Do not store with potatoes chili or tacos. To cook: boil, bake,
calories, fat and sodium. No
Spanish Onion (they speed each other’s decay) or roast, braise, sauté, fry or grill. Add
to soups, stews, casseroles, kabobs,
cholesterol. Provides vitamins
Spanish onions, a type of globe onion, under the sink. To store cut onions, B6 and C and folate.
wrap tightly in plastic wrap and stir-fries and sauces. Or use in
are round and quite large, typically 4 to refrigerate 2 to 3 days. breads and tarts, and on pizza.
6 inches across. Among the most common Garden, sugar snap, snow—say their
onions available, they have yellow skin, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
names, and you hear green, delicious,
although some are white, and pale or white Valeur nutritive
flesh. The flavour is milder and sweeter
Fibre / Fibres 1 g
Sugars / Sucres 4 g
6%
fresh. Perhaps the most popular green
par 125 ml émincé, cru (85 g)
than regular globes, but not as sweet Calories 35
Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g vegetable going, garden (or English)
as “sweet onion” varieties. The versatile *D
V = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 10 % peas are nestled next to the entrée on
Spanish onion is used raw and cooked. Calcium / Calcium 2% Iron / Fer 2%
countless dinner plates. They’re also
the peas that go into soups, stews,
Peak season: Available year-round Prep and cook: Use sweet onions Goes with: Herbs, spices and pot pies, pasta and more. Sugar snap
(may vary by variety). raw or lightly cooked to take flavours: Balsamic vinegar, basil,
Buy and store: Handle with care: advantage of their sweetness. Cut cayenne, chiles, dry sherry, garlic, peas, crisp and sweet, are eaten pod
off the root and stem ends, and lime, nutmeg, rosemary, thyme.
sweet onions bruise easily. Choose
firm, dry onions with shiny skins. Avoid remove the skin. Remove the core, Foods: Avocados, beef, bell
and all. So are flat, crunchy snow
any with soft spots, green sprouts,
black spots or other signs of moisture
then slice, chop or dice as needed.
Use raw in salads and salsas, add
peppers, black olives, corn, ham,
oranges, romaine, Swiss, tomatoes.
peas, a favourite in Chinese stir-fries.
or mould. Store in a cool, dark place slices to burgers and sandwiches,
Sweet/Spring Onion in a mesh bag or open basket or or use as a topping for chili and
tacos. To cook: bake, braise, roast,
calories and sodium. No fat or One of the world’s oldest vegetables,
crate up to 14 days. Do not store with cholesterol. Provides vitamins
Sweet onions, also called spring onions (but potatoes (they speed each other’s sauté, fry or grill. Add to soups,
B6 and C and folate. peas (like their shell bean cousins)
decay) or under the sink. To store cut sauces, kabobs, stir-fries, omelettes
different from knob onions), are large and are legumes packed with nutrition:
peas
onions, wrap tightly in plastic wrap and other dishes. Or use in breads
round or flattened, have thin, pale yellow and tarts, and on pizza.
to golden skin, pale or white flesh with
and refrigerate 2 to 3 days. no fat, cholesterol or sodium, and
more moisture and sugar than “dry” onions Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* plenty of vitamins (like A), minerals
such as globes, and fewer tear-inducing Valeur nutritive Fibre / Fibres 1 g 3% (especially manganese) and fibre. Say
compounds. Varieties include Bermuda, + Trans / trans 0 g 0% Sugars / Sucres 4 g
Vidalia®, Maui and Walla Walla. Prized for
Calories 25
Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g “Peas, please!” for these tiny packages
their sweetness, they can be used cooked *D
V = daily value
Sodium / Sodium 5 mg 0% of green goodness.
but are excellent raw. Calcium / Calcium 2% Iron / Fer 2%
Peak season: Late fall–winter; Prep and cook: Trim off the root Goes with: Herbs, spices and Peak season: Spring; available Prep and cook: Shell the peas just Foods: Almonds, carrots, ham,
available year-round. end, the top and any large rootlets flavours: Brown sugar, butter, year-round. before cooking: snap off the stem lamb, mushrooms, onions,
Buy and store: Choose smaller or knobs. If cutting into chunks cinnamon, cream, curry, ginger, Buy and store: Choose firm, end and “unzip” the pod by pulling Parmesan, prosciutto, rice,
parsnips (about 8 inches long) that for soups, stews or roasting, peel nutmeg, parsley, rosemary. glossy, bright green pods with the string. Push out the peas with scallions.
are firm and dry, with no cracks with a vegetable peeler. Split Foods: Apples, leeks, mushrooms, a slightly velvety feel. Avoid pods your thumb. Use raw peas in salads. Health highlights: No fat,
or brown spots. Avoid parsnips large parsnips in half lengthwise onions, oranges, potatoes, turnips, that are yellowed or heavily To cook: steam, microwave or sauté cholesterol or sodium. Excellent
with numerous hair-like rootlets and remove the woody core. walnuts, yams. speckled. Use as soon after just until crisp-tender, or add to source of vitamin K and folate.
growing from the sides. To store, Then cut to desired size. If they’re purchase as possible to ensure soups, stews, stir-fries, curries and Good source of thiamin and
place unwashed in an unsealed to be puréed or mashed, cook sweetness (once picked, their pasta dishes. magnesium. Provides vitamins
calories and sodium. No fat or
plastic bag and refrigerate up unpeeled for more colour, flavour sugars begin converting to starch). Goes with: Herbs, spices and A, C and B6, riboflavin, niacin,
Parsnip to 4 weeks. and nutrients, then slit the peel
cholesterol. Good source of folate.
Provides vitamins C and E, thiamin, To store, place in a perforated flavours: Black pepper, butter, iron, potassium and zinc. Very
The parsnip is a root vegetable that looks lengthwise and peel by hand. To
magnesium and potassium. plastic bag and refrigerate up cream, garlic, lemon, mint, parsley, high in fibre.
like a thick, ivory carrot. A member of the cook: steam, boil, bake, microwave,
roast or sauté (do not overcook).
Green Peas to 5 days. rosemary, sage, sea salt.
same family as carrots and parsley, it has Green peas, also known as English or
fibrous flesh, a mild, celery-like fragrance Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
common garden peas, are small and round, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
and a sweet, nutty flavour. Parsnips are the Valeur nutritive Fibre / Fibres 3 g 11 % and grow in a row inside a stringy, bulging Valeur nutritive Fibre / Fibres 6 g 22 %
sweetest root vegetable, and those harvested par 125 ml, cuit (82 g)
+ Trans / trans 0 g 0% Sugars / Sucres 4 g grass-green pod. A member of the legume par 125 ml, cuits (85 g)
after the first frost are sweetest of all: cold Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g family, they have a sweet flavour, and are Cholesterol / Cholestérol 0 mg Protein / Protéines 5 g
temperatures convert their starch to sugar. *D
V = daily value best when young, small and fresh. Green * DV = daily value
Parsnips are used cooked. Calcium / Calcium 2% Iron / Fer 4% peas are mainly used cooked. Calcium / Calcium 2% Iron / Fer 10 %

Peak season: Available year-round. Prep and cook: Snip the tips ginger, garlic, rice vinegar, sesame,
Buy and store: Choose snow peas from both ends with kitchen soy sauce, star anise.
with fresh pods that are shiny, shears. Serve raw on vegetable Foods: Bamboo shoots, bell
flat and flexible but crisp. They platters. Cook only briefly to retain peppers, bok choy, chicken,
should have tiny, barely perceptible crispness. To blanch: place in crab, mushrooms, onions, pork,
peas inside. Avoid pods that are boiling salted water 30 seconds, scallions, shrimp.
yellowing, withered, or have then plunge into ice water.
brown spots. Use as soon after The pods will turn brilliant green.
purchase as possible to ensure Add to salads or pasta dishes.
crispness. To store, place unwashed For stir-fries, add during the last
Good source of vitamin K. Provides
Snow Peas in a perforated plastic bag and 3 minutes of cooking.
vitamin A, thiamin, folate and iron.
Snow peas, also called Chinese pea pods, refrigerate up to 5 days. Goes with: Herbs, spices and
are a type of sugar pea with a flat, edible
flavours: Chiles, dry sherry, Peter Piper didn’t pick a peck of
pod. First cultivated in Holland (and pickled peppers—they don’t grow
originally called Dutch peas), snow peas Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
that way! With the many varieties
have crisp, sweet, yellow-green pods that Valeur nutritive
hold very tiny green peas. Harvested while
Fibre / Fibres 1 g
Sugars / Sucres 2 g
4%
to choose from, perhaps he picked
par 125 ml, crus (52 g)
immature and still tender, snow peas Calories 20
Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g sweet peppers, like bell (perennial
are eaten raw, pod and all, and are *D
V = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 6% Vitamin C / Vitamine C 50 % favourites) or cubanelles . . . or
used blanched or briefly cooked. Calcium / Calcium 2% Iron / Fer 8%
peppers packing some heat, like
jalapeños or those super-hot little
Peak season: Available year-round. the bottom tip, pull the string up garlic, lemon, marjoram, mint, rascals, habaneros.
Buy and store: Choose sugar snap the front seam. Then snap off the olive oil, salt, sesame seeds,
peas with small pods that are bright stem and pull the string down the tarragon.
green, firm and smooth. Avoid pods back seam. Serve raw in salads or Foods: Almonds, bacon, Hot or not, peppers are delicious
on a fresh vegetable platter. Or
with breaks, white patches, mouldy
tips or peas bulging out. Use as soon cook only briefly to retain crispness.
cherry tomatoes, chicken,
crab, halibut, onions, pork,
and versatile—and healthy: low in
after purchase as possible to ensure
crispness. To store, place unwashed
To blanch, place in boiling, salted
water 2 minutes, then plunge into
rice, salmon, scallops. calories, sodium and fat, cholesterol-
in a perforated plastic bag and ice water. To cook: sauté or stir-fry
2 to 3 minutes, or steam no more
No fat, cholesterol or sodium. free and vitamin-rich, especially
refrigerate up to 2 days. Excellent source of vitamin C.
Prep and cook: Remove the strings
than 4 minutes.
Good source of vitamin K. Provides vitamin C. So add peppers to
Sugar Snap Peas on both pod seams. Starting from Goes with: Herbs, spices and vitamin A, thiamin, folate and iron. vegetable platters, salads and salsas.
peppers
flavours: Balsamic vinegar, butter,
Sugar snap peas are a cross between
green peas and snow peas, and are entirely
Or cook them in stir-fries, soups,
edible. Their plump, green pods are Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* casseroles and more. Stuff them, grill
smooth, curved, and smaller than green Valeur nutritive Fibre / Fibres 1 g 4% them, roast them, sprinkle them on
pea pods. Inside are light green, bean-like + Trans / trans 0 g 0% Sugars / Sucres 2 g
peas. Sugar snap peas have a pleasing

par 125 ml, crus (52 g)
Calories 20
Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g pizza, or make jelly. Or, yes, even
crunch and sweet flavour, and are used *D
V = daily value
Sodium / Sodium 0 mg 0% pickle them.
raw, blanched or briefly cooked. Calcium / Calcium 2% Iron / Fer 8%
5 % of the DV. Very high fibre. A serving contains at least 6 grams of fibre. High fibre. A serving contains 4–5 grams of fibre. Peak season: Late summer; or chop as needed. Use raw in Foods: Beans, beef, Cheddar,
available year-round. salsas, relishes and chutneys. To chicken, corn, eggs, onions, pork,
Buy and store: Choose firm, use cooked, roast whole over an rice, tomatoes, tortillas.
smooth Anaheims with no open flame or broil until all sides Health highlights: Low in
blemishes, soft spots or wrinkles. are charred and blistered; let cool calories and sodium. No fat or
To store, wrap unwashed in a paper in a closed bag. Peel, then cut the cholesterol. Excellent source of
towel, place inside a plastic bag pepper open and remove seeds. vitamin C. Good source of vitamin
and refrigerate up to 14 days. Stuff whole, or slice or chop to use K. Provides vitamins A, B6 and E,
in sauces, stews, casseroles and
Anaheim Pepper Prep and cook: To cut (if desired):
Southwestern dishes.
thiamin, folate, iron, magnesium
and potassium.
Using a paring knife, cut off the
Anaheim peppers, named for Anaheim, stem, cut the pepper lengthwise Goes with: Herbs, spices and
California, where they were developed, are into halves or quarters, and remove flavours: Basil, beer, cilantro, cumin,
the veins and seeds—the hottest garlic, lime, mole sauce, oregano,
also known as New Mexico chiles. These parsley, vinegar.
parts of the pepper. Then slice
tapered green or red (sometimes called
chile Colourado) peppers are 6 to 8 inches Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
long and about 2 inches in diameter, Valeur nutritive Fibre / Fibres 1 g 5%
and have medium to thick flesh. A staple par 125 ml émincé, cru (79 g)
of Southwestern cuisine, Anaheims are Cholesterol / Cholestérol 0 mg Protein / Protéines 2 g

Calories 30
mild (500 to 1,000 Scoville units), and * DV = daily value
are used raw and cooked. Calcium / Calcium 2% Iron / Fer 6%
92 93

Peak season: Available year-round. needed. Use raw in salads, salsas Foods: Eggs, feta, onions, Peak season: Available year-round. remaining seeds. Then slice or chop Foods: Beef, black beans, chicken,
Buy and store: Choose glossy, and sandwiches. To cook: bake, Parmesan, pasta, red bell peppers, Buy and store: Choose glossy, firm as needed. Use raw in salads and corn, manchego, mozzarella,
firm, smooth banana peppers with roast, sauté or grill. Stuff whole, or sausage, shrimp, tomatoes, veal. cubanelles with no blemishes, soft antipasto platters. To cook: roast, onions, sausage, shrimp, tomatoes.
bright colour and no blemishes, slice or chop to use in soups, stews, Health highlights: Low in calories. spots or wrinkles. To store, place fry, sauté or grill. Stuff and bake, or Health highlights: Low in calories.
soft spots or wrinkles. To store, casseroles and stir-fries. They can No fat, cholesterol or sodium. unwashed in a plastic bag and slice or chop to use in chilis, soups, No fat or cholesterol.
place unwashed in a plastic bag also be pickled. Excellent source of vitamin C. Good refrigerate up to 14 days (green) casseroles, sauces, stir-fries and
and refrigerate up to 5 days. Goes with: Herbs, spices and source of vitamin B6. Provides or 2 to 3 days (red). frittatas, and on pizza.
Prep and cook: Using a paring flavours: Basil, Chianti, chiles, vitamin K, folate and potassium. Prep and cook: Using a paring Goes with: Herbs, spices and
knife, cut off the stem, cut the cilantro, garlic, olive oil, oregano, knife, cut around the stem and flavours: Basil, Cabernet, chiles,
Banana Pepper pepper lengthwise into halves or parsley, wine vinegar. Cubanelle Pepper remove it with most of the seeds cilantro, dry vermouth, garlic,
The banana pepper, a type of sweet pepper quarters and remove the veins Cubanelle peppers, also called Italian attached. Slice the pepper in half olive oil, oregano, parsley,
and seeds. Then slice or chop as lengthwise and scrape out the wine vinegar.
also known as sweet banana pepper frying peppers, look like 6-inch long,
and yellow wax pepper, is typically 2 to tapered bell peppers. Pale green to yellow,
5 inches long with a pointed tip, and young cubanelles have thin, crisp flesh
smooth, waxy, pale yellow skin, resembling Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
and a sweet flavour that’s mildly hot Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
a banana. It has crisp, juicy flesh, and Valeur nutritive Fibre / Fibres 2 g 9% (100 to 1,000 Scoville units). Mature red Valeur nutritive Fibre / Fibres (n/a)
although closely related to the much par 125 ml, cru (66 g)
+ Trans / trans 0 g 0% Sugars / Sucres 1 g cubanelles, which are less widely available, Données exactes non disponibles (s.o.)
Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g Cholesterol / Cholestérol Protein / Protéines
hotter Hungarian wax pepper, is quite Calories 20 can be very hot. Popular in Latin and Calories (n/a)
mild (100 to 900 Scoville units). Banana *D
V = daily value Italian cooking, cubanelles are mainly * DV = daily value
peppers are used raw and cooked. Calcium / Calcium 0% Iron / Fer 2% used cooked. Calcium / Calcium (n/a) Iron / Fer (n/a)
Peak season: Summer; available Prep and cook: Using a paring Goes with: Herbs, spices and Peak season: Late fall; available flavouring.) Using a paring knife, Goes with: Herbs, spices and
year-round. knife, cut the pepper in half flavours: Basil, chiles, cumin, garlic, year-round. cut off the stem, cut the pepper flavours: Allspice, basil, beer,
Buy and store: Choose firm, lengthwise and remove the stem, lemon, Merlot, olive oil, oregano, Buy and store: Choose firm, in half lengthwise, and remove cilantro, cumin, garlic, lime,
smooth bell peppers that are heavy veins and seeds. Then slice or parsley, vinegar. smooth Fresno peppers with no the veins and seeds–the hottest oregano, sour cream, vinegar.
for their size and have glossy skin, chop as needed. Use raw in salads, Foods: Anchovies, beef, chicken, blemishes, soft spots or wrinkles. parts of the pepper. Then slice or Foods: Beef, Cheddar, chicken,
green stems, and no blemishes, salsas, gazpacho and vegetable corn, onions, potatoes, rice, To store, wrap unwashed in a paper chop as needed. Use raw in salsas, corn, malanga, onions, plantains,
wrinkles, soft spots or black spots. platters. To cook: roast, sauté or sausage, shrimp, tomatoes. towel, place inside a plastic bag guacamole and other dips, ceviche pork, tomatoes, yuca.
To store, place unwashed in a grill. Stuff the halves and bake, or and refrigerate up to 14 days. and other fresh dishes. To cook: Health highlights: Low in calories
plastic bag and refrigerate up to slice or chop to use in soups, stews, Prep and cook: Fresnos are used bake, roast, sauté or grill. Stuff and sodium. No fat or cholesterol.
7 days. Green bell peppers keep casseroles, stir-fries, omelettes and
Fresno Pepper fresh. Green Fresnos are generally whole as an appetizer or side dish, Excellent source of vitamin C. Good
Bell Pepper longer than red or yellow. sauces, and on pizza.
Good source of vitamins A and B6 Fresno peppers, named for Fresno, mild enough to be versatile. or slice or chop to use in soups,
chilis, casseroles and Southwestern
source of vitamin K. Provides vitamins
Bell peppers are sweet peppers available and folate. Provides vitamin E and California, and also known as chile caribe (Red Fresnos are used sparingly A, B6 and E, thiamin, folate, iron,
in salsas and other dishes as dishes. Fresnos can also be pickled. magnesium and potassium.
potassium.
in a number of colours: green (unripe but or chile cera, are cone-shaped, 2 to 3 inches
fully developed), red, yellow, orange and long and 1 inch across the top, with thin
purple. These popular peppers are bell- or Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
skin and meaty flesh. Young Fresnos are Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
block-shaped, typically 3½ to 5½ inches long Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides 5 g
Fibre / Fibres 1 g
2%
4% green, have a fairly mild flavour, and are Valeur nutritive Fibre / Fibres 1 g 5%
Per 125 mL chopped, red, raw (79 g) Per 125 mL chopped, raw (79 g)
and 2 to 4 inches wide. They have thick, par 125 ml émincé, rouge, cru (79 g)
+ Trans / trans 0 g 0% Sugars / Sucres 3 g used raw and cooked. Mature Fresnos are par 125 ml émincé, cru (79 g)
crunchy, moist flesh, and a somewhat Calories 25 bright red or orange, very hot (2,500 to Calories 30
sweet, very mild flavour (0 Scoville units). *D
V = daily value 8,000 Scoville units), and are used fresh, * DV = daily value
Bell peppers are used raw and cooked. Calcium / Calcium 0% Iron / Fer 2% mainly for flavouring. Calcium / Calcium 2% Iron / Fer 6%
Peak season: Available year-round. as an appetizer, using the top Foods: Black olives, breadcrumbs, Peak season: Available year-round. and chop as needed. Use sparingly Foods: Black beans, beef, chicken,
Buy and store: Choose glossy, as a “cap.” To cook: roast, sauté, celery, Cheddar, crab, cream cheese,
Buy and store: Choose firm, in salsas, chutneys, sauces and cod, kale, mangoes, onions,
firm, smooth peppers with no grill, or add to stir-fries, casseroles eggs, prosciutto, scallions, shrimp.
smooth habaneros with no marinades. Habaneros can also papayas, pork, tomatoes.
blemishes, soft spots or wrinkles. and other dishes. Cherry peppers Health highlights: Low in calories. blemishes, soft spots or wrinkles. be pickled. Popular in Caribbean Health highlights: Low in calories
To store, place unwashed in a plastic can also be pickled. No fat or cholesterol. To store, wrap unwashed in a paper cuisine, green and red habaneros and sodium. No fat or cholesterol.
bag and refrigerate up to 14 days. Goes with: Herbs, spices and are used in bottled hot sauces.
towel, place inside a plastic bag, Excellent source of vitamin C.
Prep and cook: Using a paring flavours: Basil, beer, cilantro, garlic, and refrigerate up to 10 days. Goes with: Herbs, spices and Good source of vitamin K. Provides
knife, cut off the top and scrape lime, olive oil, oregano, parsley,
Prep and cook: Using a paring flavours: Allspice, beer, cilantro, vitamins A, B6 and E, thiamin,
saffron, vinegar.
Cherry Pepper out the seeds with a small spoon.
Slice or chop to use in salads, salsas
Habanero Pepper knife, cut off the top, cut the cumin, garlic, jerk seasoning, folate, iron, magnesium and
pepper in half lengthwise and lime, orange, sugar, vinegar. potassium.
Cherry peppers, also known as and sandwiches. Or stuff whole The habanero, which means “from Havana,”
remove the veins and seeds–the
Hungarian cherry peppers and cherry is small but very potent. About 2 inches long hottest parts of the pepper. Slice
hots, are so named because they resemble and lantern-shaped with a pointy tip, young
cherries. These bright orange, red or green habaneros are green, and mature habaneros
peppers are small and round, about 1 to Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
are orange–red (some are pinkish, white Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
2 inches in diameter, sometimes tapering Valeur nutritive Fibre / Fibres (n/a) or brown) and fiercely hot (200,000 to Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides 7 g 2%
Exact data not available (n/a) Per 125 mL chopped, raw (79 g)
slightly at the bottom. They have meaty Données exactes non disponibles (s.o.)
+ Trans / trans (n/a) Sugars / Sucres 300,000 Scoville units)—30 to 50 times par 125 ml émincé, cru (79 g)
flesh and a sweet, mildly hot flavour Calories (n/a) hotter than jalapeños. Complementing its Calories 30
(100 to 500 Scoville units). Cherry *D
V = daily value fiery bite is an underlying hint of citrus. * DV = daily value
peppers are mainly used raw and pickled. Calcium / Calcium (n/a) Iron / Fer (n/a) Habaneros are used as flavouring. Calcium / Calcium 2% Iron / Fer 6%

Peak season: Available year-round. needed. Use raw in salads, salsas Health highlights: Low in calories Peak season: Year-round (chilacas the hottest parts of the pepper. Foods: Almonds, black beans,
Buy and store: Choose firm, and marinades. To cook: bake, and sodium. No fat or cholesterol. not widely available). Or roast whole, then peel and chicken, onions, plantains, pork,
smooth Hungarian wax peppers roast, sauté or grill. Stuff whole, or Excellent source of vitamins A, B6, Buy and store: Choose firm, fresh seed to use in sauces, soups, stews, pumpkin seeds, raisins, tomatillos,
with no blemishes, soft spots or slice or chop to use in soups, stews, C, E and folate. Provides vitamin chilacas with no blemishes, soft casseroles, and Southwestern tomatoes.
wrinkles. To store, wrap unwashed casseroles, sauces and stir-fries. K, thiamin, riboflavin, niacin, spots or wrinkles. To store, wrap dishes such as tamales. Pasillas Health highlights: Low in calories.
in a paper towel, place in a plastic They can also be pickled. magnesium and potassium. unwashed in a paper towel, place are a key ingredient in sauces No fat or cholesterol.
bag and refrigerate up to 14 days. Goes with: Herbs, spices and in a plastic bag and refrigerate such as mole and adobo.
Prep and cook: Using a paring flavours: Cider vinegar, cilantro,
cream, dill, garlic, lime, olive oil,
Pasilla/Chilaca Pepper up to 14 days. Goes with: Herbs, spices and
flavours: Beer, cinnamon,
knife, cut off the stem, cut the Prep and cook: Using a paring
pepper lengthwise in halves or oregano, saffron, sour cream. Chilaca peppers are 6 to 9 inches long, knife, cut off the stem, cut the cloves, cream, cumin, garlic,
Hungarian Wax Pepper quarters, and remove the veins Foods: Beans, beef, chicken, 1 inch wide, and curved and furrowed. pepper lengthwise in half and lime, oregano, peppercorns,
Hungarian wax peppers, a chile pepper, are and seeds–the hottest parts of corn, onions, pork, queso blanco, They have dark green to deep chocolate remove the veins and seeds— sesame seeds.
the pepper. Then slice or chop as scallions, seafood, tomatoes.
typically 4 to 6 inches long with a pointed brown skin and mild heat (1,000 to
tip, and have translucent pale yellow skin 2,000 Scoville units). When dried, the
and firm flesh. Although closely related to Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
skin becomes blackish-brown, and Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
the milder banana pepper (and sometimes Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides 9 g 3%
they’re known as pasilla (pah-see-yah) Valeur nutritive Fibre / Fibres (n/a)
Saturated / saturés 0 g Fibre / Fibres 2 g 8% Saturated / saturés
Per 2 peppers, raw (148 g) Exact data not available (n/a)
mislabelled as such), Hungarian wax par 2 piments crus (148 g)
+ Trans / trans 0 g 0% Sugars / Sucres 6 g peppers or chile negro. (Poblano peppers Données exactes non disponibles (s.o.)
peppers are medium hot (3,500 to 8,000 Calories 45 are often mislabelled as pasillas.) Popular Calories (n/a)
Scoville units) and mildly sweet. They’re *D
V = daily value in Mexican cooking, chilacas are * DV = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 40 % Vitamin C / Vitamine C 310 % VQ = valeur quotidienne Vitamin A / Vitamine A (n/a) Vitamin C / Vitamine C (n/a)
used raw, cooked and pickled. Calcium / Calcium 0% Iron / Fer 4% used cooked. Calcium / Calcium (n/a) Iron / Fer (n/a)
Peak season: Available year-round. salsas, dips, sauces, soups, and Health highlights: Low in Peak season: Available year-round. seeds. Stuff whole for chile rellenos, Foods: Beef, black beans,
Buy and store: Choose firm, Southwestern and Mexican dishes. calories. No fat, cholesterol or Buy and store: Choose firm, or slice or chop to use in Mexican chicken, onions, plantains, pork,
smooth jalapeños with no Chipotles are used as a flavouring, sodium. Good source of vitamins smooth poblanos with no dishes including sauces, soups, pumpkin seeds, raisins, tomatillos,
blemishes, soft spots or wrinkles. and can be ground, made into a B6 and C. Provides vitamin K, blemishes, soft spots or wrinkles. stews, sautés and casseroles. tomatoes.
To store, wrap unwashed in a paper paste, or pickled in adobo sauce. thiamin and folate. To store, wrap unwashed in a paper Use ancho and mulato chiles as Health highlights: Low in calories.
towel, place inside a plastic bag Goes with: Herbs, spices and towel, place in a plastic bag and flavouring in sauces such as mole. No fat or cholesterol.
and refrigerate up to 10 days. flavours: Cilantro, cumin, garlic, refrigerate up to 14 days. Goes with: Herbs, spices and
Prep and cook: Using a paring lime, mayonnaise, olive oil, orange, Prep and cook: Fresh poblanos flavours: Cinnamon, cloves, cream,
oregano, Rioja, vinegar. are not eaten raw, and are usually cumin, garlic, lime, oregano,
Jalapeño/Chipotle Pepper knife, cut off the stem, cut the
jalapeño lengthwise in half, and Foods: Beans, beef, Cheddar,
Poblano/Ancho Pepper roasted. Roast whole peppers peppercorns, Rioja, sesame.
The jalapeño, native to Mexico and remove the veins and seeds–the chicken, corn, onions, pork, rice, Poblano peppers are dark green, 4 to 6 inches until charred. Peel, then make a
the most common hot pepper, is about hottest parts of the pepper. Then squash, tomatoes. long and 3 inches wide, and shaped like a lengthwise slit and remove the
slice or chop as needed. Use in
2 inches long with a rounded tip, smooth, heart. Sometimes mislabelled as pasillas,
glossy skin and meaty flesh. Green poblanos are fleshy, flavourful and mildly
jalapeños are hot to very hot (2,500 to Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
hot (1,000 to 1,500 Scoville units). Dried Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
9,000 Scoville units). Milder red jalapeños Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides 3 g 1%
mature red poblanos are called ancho chiles Valeur nutritive Fibre / Fibres (n/a)
Saturated / saturés 0 g Fibre / Fibres 1 g 5% Saturated / saturés
Per 125 mL slices, raw (48 g) Exact data not available (n/a) + Trans / trans (n/a)
are sometimes available. Dried, smoked par 125 ml de tranches, cru (48 g)
+ Trans / trans 0 g 0% Sugars / Sucres 2 g and have a sweet, earthy flavour. Smoked and Données exactes non disponibles (s.o.) Sugars / Sucres
jalapeños are known as chipotles. A staple Calories 15 dried, they’re called mulatos. All three are Calories (n/a)
in Southwestern and Mexican cooking, *D
V = daily value key ingredients in Mexican cooking. Fresh * DV = daily value
fresh jalapeños are used raw and cooked. Calcium / Calcium 0% Iron / Fer 2% poblanos are mainly used roasted. Calcium / Calcium (n/a) Iron / Fer (n/a)
Peak season: Available year-round. the pepper. Then slice or chop as Foods: Beef, cucumbers, napa Peak season: Available year-round. and seeds–the hottest parts of the Health highlights: Low in
Buy and store: Choose firm, needed. Use raw in salsas, relishes, cabbage, onions, pork, radishes, Buy and store: Choose firm, pepper. Then chop or mince as calories and sodium. No fat or
smooth Korean peppers with no chutneys, marinades and salads. scallions, shrimp, tuna. smooth Scotch bonnets with no needed. Use raw sparingly in salsas, cholesterol. Excellent source of
blemishes, soft spots or wrinkles. To cook: roast, sauté or grill, or use Health highlights: Low in blemishes, soft spots or wrinkles. dips, marinades and sauces. Use vitamin C. Good source of vitamin
To store, wrap unwashed in a paper in soups, stews, casseroles, sauces calories and sodium. No fat or To store, wrap unwashed in a paper cooked in dishes such as soups, K. Provides vitamins A, B6 and E,
towel, place in a plastic bag and and stir-fries. Korean peppers are cholesterol. Excellent source of towel, place in a plastic bag and stews, casseroles and curries. thiamin, folate, iron, magnesium
refrigerate up to 14 days. also used in pickled condiments, vitamin C. Good source of vitamin refrigerate up to 10 days. Goes with: Herbs, spices and and potassium.
or made into a paste (gochujang) K. Provides vitamins A, B6 and E, Prep and cook: Using a paring flavours: Allspice, cilantro,
Prep and cook: Using a paring
Korean Pepper knife, cut off the stem, cut the
or powder (gochugaru). thiamin, folate, iron, magnesium knife, cut off the stem, cut the cinnamon, coconut, garlic, ginger,
lime, nutmeg, turmeric, vinegar.
Goes with: Herbs, spices and and potassium. pepper lengthwise in halves or
Korean peppers are long, thin, curved pepper lengthwise in halves or
quarters, and remove the veins flavours: Beer, cilantro, garlic, Scotch Bonnet Pepper quarters, and remove the veins Foods: Beef, bell peppers, chicken,
chiles with glossy bright green or red skin. and seeds–the hottest parts of ginger, lime, sesame, sour cream, The fiery Scotch bonnet, closely related to the cod, corn, greens, onions, pork,
Typically 3 to 5 inches long, 2/3-inch in soy sauce, vinegar. habanero, looks like a tiny, slightly flattened, scallions, shrimp.
diameter and tapering to a point, they pale green, yellow or orange bell pepper
can range from mild to fairly hot (500 to Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
with deep furrows. About 1½ to 2 inches long, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
2,500 Scoville units), and are somewhat Valeur nutritive Fibre / Fibres 1 g 5% it has a smoky, fruity flavour, and is intensely Valeur nutritive Fibre / Fibres 1 g 5%
milder than jalapeños. A key ingredient par 125 ml émincé, cru (79 g)
+ Trans / trans 0 g 0% Sugars / Sucres 4 g hot (150,000 to 325,000 Scoville units). par 125 ml émincé, cru (79 g)
in kimchee, the traditional Korean Calories 30 Common in Caribbean cooking and Calories 30
pickled-vegetable dish, Korean peppers *D
V = daily value essential to Jamaican jerk sauce, Scotch * DV = daily value
are used raw, cooked and pickled. Calcium / Calcium 2% Iron / Fer 6% bonnets are used raw and cooked. Calcium / Calcium 2% Iron / Fer 6%

Peak season: Available year-round. pepper. Use sparingly in salsas, Foods: Avocados, beans, beef,
Buy and store: Choose firm, guacamole, dips, sauces and bell peppers, Cheddar, corn,
smooth serranos with no marinades. Or add to chilis, stews, onions, queso blanco, tomatillos,
blemishes, soft spots or wrinkles. stir-fries, cornbread, and Mexican tomatoes.
To store, wrap unwashed in a paper and Asian dishes. Fresh serranos Health highlights: Low in
towel, place in a plastic bag and can also be pickled. Dried serranos calories and sodium. No fat or
refrigerate up to 10 days. are used in sauces. cholesterol. Good source of
Prep and cook: Using a paring Goes with: Herbs, spices and vitamins B6 and C. Provides
knife, cut off the stem, mince the flavours: Anise, beer, cilantro, vitamin K, folate and potassium.
flesh and use the pepper, seeds cumin, garlic, lime, mint, sesame,
Serrano Pepper and all. Or cut the pepper in half soy sauce, vinegar.
The spicy serrano, 1 to 2 inches long, lengthwise and remove veins and
½-inch wide and pointed, has smooth green seeds–the hottest parts of the
skin that ripens to red, brown, yellow or “Spuds.” “Taters.” Makes potatoes
orange. The crisp, meaty flesh has a flavour Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
sound “all-American”! And in a way,
that’s clean, fresh and very hot (15,000 to Valeur nutritive
30,000 Scoville units)—about three to five
Fibre / Fibres 2 g
Sugars / Sucres 2 g
8%
they are: the Incas first cultivated
times hotter than jalapeños. Dried serranos Calories 20
Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g them in South America 2,000 years
are called chile seco. Fresh serranos are *D
V = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 4% Vitamin C / Vitamine C 40 % ago. But those early potatoes didn’t
used raw, cooked and pickled. Calcium / Calcium 0% Iron / Fer 4%
taste good. They do now! “Waxy”
potatoes, like reds, keep their flavour
Peak season: Available year-round. the pepper—then slice or chop Health highlights: Low in and shape in salads and in cooking.
Buy and store: Choose firm, as needed. Add sparingly to calories and sodium. No fat or
smooth Thai peppers with no Southeast Asian sauces, soups, cholesterol. Excellent source of “Starchy” potatoes, like russets (North
curries and noodle dishes. Use vitamin C. Good source of vitamin
blemishes, soft spots or wrinkles.
To store, wrap in a paper towel or whole peppers as a garnish. Use K. Provides vitamins A, B6 and E, America’s favourite) are fluffier—ideal
place in a paper bag and refrigerate
up to 10 days.
dried Thai peppers as a flavouring.
thiamin, folate, iron, magnesium
and potassium.
for baking, mashing and fries. And
Prep and cook: Using a paring flavours: Basil, cilantro, coconut, sweet potatoes? Sweet!
knife, cut off the stem, then mince galangal, garlic, ginger, lemongrass,
the flesh and use the pepper, lime, soy sauce, turmeric.
Thai Pepper seeds and all. Or cut the pepper Foods: Beef, chicken, crab, And potatoes are good for you:
The Thai pepper, also called Thai dragon, lengthwise and remove the veins cucumbers, fish, mushrooms, fat- , cholesterol- and sodium-
potatoes
is small, slender and very hot. About and seeds—the hottest parts of onions, peanuts, scallions, shrimp.
2 to 3 inches long, less than ½-inch
free, with vitamins (like B6 and C)
wide and pointy, it has green to red skin, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* and minerals. Keep the skin on for
thin flesh, and searing heat (50,000 to Valeur nutritive Fibre / Fibres 1 g 5% more fibre. The potato: packed with
100,000 Scoville units). Dried Thai + Trans / trans 0 g 0% Sugars / Sucres 4 g
peppers are called bird chiles. A common
Calories 30
Cholesterol / Cholestérol 0 mg Protein / Protéines 2 g nutrition no matter how you slice it—
ingredient in Southeast Asian dishes, fresh *D
V = daily value
Sodium / Sodium 5 mg 0% or what you call it.
Thai peppers are used raw and cooked. Calcium / Calcium 2% Iron / Fer 6%
5 % of the DV. Very high fibre. A serving contains at least 6 grams of fibre. High fibre. A serving contains 4–5 grams of fibre. Peak season: Available year-round. Prep and cook: Scrub with a Goes with: Herbs, spices and
Buy and store: Choose firm, hard vegetable brush under cool flavours: Allspice, brown sugar,
boniatos that are free of mould, running water. Peel if desired, then cilantro, cinnamon, coconut, garlic,
soft spots, cracks and wrinkles. slice or dice as needed, placing honey, nutmeg, rum, vanilla.
Store in a dry, well-ventilated place cut pieces in a bowl of cold water Foods: Apples, bacon, chicken,
at room temperature up to 3 days. to prevent discolouration. While onions, oranges, pecans, pineapple,
Refrigeration is not recommended: cooking, keep raw pieces covered plantains, pork, raisins.
it converts the starch to sugar, with water to avoid grey or blue
Health highlights: Low in fat
splotches. Boniatos can be baked,
Boniato Potato changing the flavour and causing
discolouration when cooked. Do roasted, fried, or boiled or steamed
and cholesterol.
The boniato, also known as Cuban sweet not store with onions (they speed and mashed. Serve immediately
potato, batata or camote, is a tropical each other’s decay). (cooked boniato does not keep
well). Or purée to use in muffins,
sweet potato that’s knobby and irregularly flans, custards, puddings and pies.
shaped, can be 12 inches long, and has
patchy pink to burgundy-coloured skin. Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
The cream-coloured flesh has a dry, fluffy Valeur nutritive Fibre / Fibres (n/a)
Exact data not available (n/a)
texture and chestnut-like flavour that isn’t Données exactes non disponibles (s.o.)
as sweet as orange-fleshed sweet potatoes. Calories (n/a)
Sodium / Sodium (n/a)
Popular in Latin American and Caribbean * DV = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A (n/a) Vitamin C / Vitamine C (n/a)
cooking, boniatos are used cooked. Calcium / Calcium (n/a) Iron / Fer (n/a)
98 99

Peak season: Available year-round. Prep and cook: Scrub lightly with Foods: Beef, Gruyère, leeks, Peak season: August–October; Prep and cook: Scrub with a Goes with: Herbs, spices and
Buy and store: Choose firm, clean, a vegetable brush under cool mushrooms, olives, onions, available year-round. vegetable brush under cool flavours: Brown sugar, butter,
unblemished fingerlings. Avoid any running water. Do not peel. To cook Parmesan, pork, shallots, Buy and store: Choose firm, running water. To cook whole: cinnamon, cream, dry sherry, ginger,
that are shrivelled, green-tinged whole: boil, bake, braise or roast. Or watercress. smooth-skinned, small to medium bake or roast unpeeled; peel after maple syrup, nutmeg, rum, vanilla.
cut in half lengthwise and sauté, sweet potatoes. Avoid those with baking, if desired: the skin will Foods: Apples, bacon, cod,
or sprouting. Store unwashed Health highlights: No fat,
roast or grill. Fingerlings cook more cracks, soft spots, wrinkles, sprouts come off more easily. Before baking cranberries, ham, oranges, pecans,
in a dark, well-ventilated, cool cholesterol or sodium. Good or roasting whole, prick with a fork
place, ideally between 45˚F and quickly than most other potatoes. source of vitamin B6. Provides or decay. Store unwashed in a pineapple, raisins, turkey.
dark, dry, cool place, about 55˚F in several places. Or peel and dice
Fingerling Potato 55˚F, up to 14 days. Refrigeration
is not recommended: it converts
flavours: Balsamic vinegar, butter,
vitamin C, thiamin, niacin,
magnesium and potassium. to 60˚F, 3 to 5 weeks. Or store at
before steaming or boiling. Or peel Health highlights: Low in
sodium. No fat or cholesterol.
and cut into slices or wedges and
Fingerling potatoes are small, slender the starch to sugar, changing the chives, cream, dill, garlic, olive oil, room temperature up to 7 days.
fry, sauté or bake. Purée cooked Excellent source of vitamin A. Good
potatoes about 1½ to 5 inches long, flavour and causing discolouration rosemary, thyme. Sweet Potato Refrigeration is not recommended:
it causes the potatoes to develop
sweet potato to use in pies, source of vitamins B6 and C and
when cooked. Do not store with puddings and baked goods. Pale potassium. Provides vitamin E,
resembling thick fingers. Often heirloom Sweet potatoes are rounded tubers with a hard core and an “off” flavour. thiamin, riboflavin, niacin, iron and
onions (they speed each other’s sweet potatoes can substitute for
varieties, fingerlings are fully mature. They decay). pointy ends. They are often mistakenly white potatoes in many dishes. magnesium. High in fibre.
typically have thin skin ranging from light called yams in the US, but are unrelated.
tan to deep purple, and creamy, slightly Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Two types of sweet potato are available. Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
waxy flesh. Their flavour ranges from rich Valeur nutritive Fibre / Fibres 1 g 5% One has dark orange skin and bright Valeur nutritive Fibre / Fibres 4 g 15 %
Per 125 mL, boiled (82 g) Per 1 medium, baked (114 g)
and buttery to sweet and nutty. Popular par 125 ml, bouillie (82 g)
+ Trans / trans 0 g 0% Sugars / Sucres 1 g orange flesh that’s sweet, rich and moist par patate de taille moyenne,
varieties include yellow-fleshed Russian Calories 70 when cooked. The other has light yellow cuite (114 g)
Sodium / Sodium 0 mg 0% Calories 100 Sodium / Sodium 40 mg 2%
Banana, Purple Peruvian and red-skinned *D
V = daily value skin and pale yellow flesh that’s dry (like * DV = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 20 % Vitamin A / Vitamine A 220 % Vitamin C / Vitamine C 35 %
Ruby Crescent. Calcium / Calcium 0% Iron / Fer 2% a baking potato) and not as sweet. VQ = valeur quotidienne Calcium / Calcium 4% Iron / Fer 6%
Peak season: Late summer–early cooked. Do not store with onions Goes with: Herbs, spices and Peak season: Available year-round. Prep and cook: Scrub lightly flavours: Butter, chives, dill, garlic,
fall; available year-round. (they speed each other’s decay). flavours: Butter, capers, cream, dill, Buy and store: Choose white with a vegetable brush under cool horseradish, mayonnaise, mustard,
Buy and store: Choose red potatoes Prep and cook: Scrub with a garlic, mayonnaise, olive oil, parsley, potatoes that are clean, firm, running water. Using a paring knife, olive oil, parsley, sour cream, vinegar.
that are clean, firm, smooth and vegetable brush under cool running rosemary, vinegar. smooth and dry. Avoid those with cut out any eyes that are sprouting. Foods: Bacon, bell peppers,
dry, and few eyes. Avoid those with water. Using a paring knife, cut out Foods: Artichokes, chard, cracks, wrinkled skin, a green tinge Cook peeled or unpeeled. Cook cabbage, Cheddar, corned beef,
cracks, soft spots, wrinkled skin, any eyes that are sprouting. Red chicken, cod, fennel, green beans, or sprouting. Store unwashed in whole, or slice as needed, placing green beans, onions, Parmesan,
a green tinge, or sprouting. Store potatoes are typically cooked mushrooms, onions, pancetta, tuna. a dark, well-ventilated, cool place, cut pieces in a bowl of cold water seafood, spinach.
unwashed in a dark, well-ventilated, unpeeled. Cook whole, or slice or Health highlights: Unpeeled: Low ideally between 45˚F and 55˚F, to prevent discolouration. To cook:
Health highlights: Low in sodium.
cool place, ideally between 45˚F and chop as needed, placing cut pieces in sodium. No fat or cholesterol. 3 to 5 weeks. Refrigeration is not boil, steam, microwave, bake, roast,
Red Potato 55˚F, 3 to 5 weeks. Refrigeration is in a bowl of cold water to prevent Excellent source of potassium. Good White Potato recommended: it converts the sauté, fry, or grill. White potatoes
No fat or cholesterol. Excellent
source of vitamin B6 and potassium.
Red potatoes are a medium-size waxy not recommended: it converts the discolouration. To cook: bake, boil, source of vitamins B6 and C, folate, White potatoes, also called Irish potatoes starch to sugar, changing the flavour can be used in most recipes, and
Good source of vitamin C, niacin,
starch to sugar, changing the flavour steam, roast, fry or grill. Use as mashed niacin and magnesium. Provides and causing discolouration when are a good choice for mashed
potato with a thin, rosy-red skin and white and causing discolouration when potatoes or in dishes such as potato (although first cultivated by the Incas), are potatoes and potato salad.
folate, iron and magnesium.
vitamin K, thiamin, riboflavin, iron cooked. Do not store with onions Provides thiamin, riboflavin and zinc.
to pink flesh. Mature red potatoes are also salad and scalloped potatoes. and zinc. short and round (round whites) or long (they speed each other’s decay). Goes with: Herbs, spices and High in fibre.
known as round red or red bliss potatoes; and oval, and have smooth, thin, tan skin
small, immature ones are called new Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
and white flesh. These all-purpose potatoes Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Fat / Lipides 0 g 0% Carbohydrate / Glucides 34 g 11 % Fat / Lipides 0 g 0% Carbohydrate / Glucides 37 g 12 %
potatoes or creamers. Cooked, the flesh Valeur nutritive Fibre / Fibres 3 g 12 % have medium starch (more starch than red Valeur nutritive Fibre / Fibres 4 g 15 %
Per 1 medium, baked (173 g) Per 1 medium, baked (173 g)
is creamy and moist, with a rich, earthy par pomme de terre de taille moyenne,
+ Trans / trans 0 g 0% Sugars / Sucres 2 g potatoes and less than russets) and creamy par pomme de terre de taille moyenne,
flavour. Red potatoes are called “boiling cuite (173 g) Cholesterol / Cholestérol 0 mg Protein / Protéines 4 g texture, and hold their shape when cooked. cuite (173 g) Cholesterol / Cholestérol 0 mg Protein / Protéines 4 g
potatoes” because they hold their shape *D
V = daily value
Small, immature white potatoes are called * DV = daily value
when cooked. VQ = valeur quotidienne Calcium / Calcium 2% Iron / Fer 8% new potatoes or creamers. VQ = valeur quotidienne Calcium / Calcium 2% Iron / Fer 15 %
Peak season: September–October; cooked. Do not store with onions Goes with: Herbs, spices and Peak season: Available year-round. when cooked. Do not store Goes with: Herbs, spices and
available year-round. (they speed each other’s decay). flavours: Black pepper, butter, chives, Buy and store: Choose Yukon with onions (they speed each flavours: Butter, chives, dill, garlic,
Buy and store: Choose russet Prep and cook: Scrub with a cream, garlic, hot sauce, paprika, salt, Golds that are clean, firm, smooth other’s decay). horseradish, marjoram, parsley,
potatoes that are clean, firm, smooth vegetable brush under cool running sour cream. and dry. Avoid those with cracks, Prep and cook: Scrub lightly pepper, rosemary, sour cream.
and dry. Avoid those with cracks, water. Using a paring knife, cut out Foods: Asiago, bacon, beef, Cheddar, wrinkled skin, a green tinge or with a vegetable brush under Foods: Bacon, beef, carrots,
soft spots, wrinkled skin, or a green any eyes that are sprouting, and cod, greens, ham, mushrooms, sprouting. Store unwashed in a cool running water. Cut out Cheddar, chicken, green beans,
tinge, or sprouting. Store unwashed any green-tinged areas. Russets onions, smoked salmon. dark, well-ventilated, cool place, any sprouting. Cook peeled or kale, onions, parsnips, seafood.
in a dark, well-ventilated, cool place, are typically baked unpeeled. Cook Health highlights: Unpeeled: Low ideally between 45˚F and 55˚F, unpeeled. Cook whole, or slice Health highlights: Low in sodium.
ideally between 45˚F and 55˚F. Use whole, or peel and slice or chop in sodium. No fat or cholesterol. 3 to 5 weeks. Refrigeration is not as needed, placing cut pieces in No fat or cholesterol. Excellent
within 3 to 5 weeks. Refrigeration is as needed, placing cut pieces in Excellent source of potassium and recommended: it converts the a bowl of cold water to prevent
Russet Potato not recommended: it converts the a bowl of cold water to prevent vitamin B6. Good source of vitamin Yukon Gold Potato starch to sugar, changing the discolouration. To cook: boil,
source of vitamin B6. Good source
of vitamin C and potassium.
The russet potato, the most popular potato starch to sugar, changing the flavour discolouration. To cook: bake, boil or C, folate, niacin, iron and magnesium. Yukon Golds, one of the most popular flavour and causing discolouration steam, bake, roast, or fry. (Do not
and causing discolouration when fry. Russets are excellent as mashed Provides thiamin, niacin, folate
in the US, is long and oval, with rough, Provides thiamin, riboflavin and zinc. varieties of yellow-fleshed potato, are overcook: they may fall apart.) and magnesium.
potatoes and French fries. High in fibre.
brown skin and fluffy, white flesh. Two medium-sized, oval or round, and slightly
common varieties of this high-starch Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
flat. They have thin, light gold skin and Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Fat / Lipides 0 g 0% Carbohydrate / Glucides 37 g 12 % Fat / Lipides 0 g 0% Carbohydrate / Glucides 27 g 9%
potato are Russet Burbank and Russet Valeur nutritive Fibre / Fibres 4 g 16 % dense, waxy, light yellow to golden flesh. Valeur nutritive Fibre / Fibres 2 g 8%
Per 1 medium, baked (173 g) Per 1 medium, boiled (136 g)
Norkotah. Russets grown in Idaho are par pomme de terre de taille moyenne,
+ Trans / trans 0 g 0% Sugars / Sucres 2 g Cooked, these all-purpose potatoes have a par pomme de terre de taille moyenne,
Idaho® Potatoes. Cooked, the flesh is soft cuite (173 g) creamy texture and a rich, buttery flavour, bouillie (136 g)
and tender, and has a mild, starchy flavour. *D
V = daily value making them an excellent choice for * DV = daily value
Russets are excellent baking potatoes. VQ = valeur quotidienne Calcium / Calcium 2% Iron / Fer 15 % baked or mashed potatoes. VQ = valeur quotidienne Calcium / Calcium 0% Iron / Fer 4%

Peak season: September–October. or to use in recipes.) Remove the Foods: Apples, bacon, cranberries, Peak season: Available year-round. the tops separately, or discard. Place Goes with: Herbs, spices and
Buy and store: Choose pumpkins rind before or after cooking. To mushrooms, onions, pecans, pork, Buy and store: Radishes are sold in the radishes unwashed in a plastic flavours: Basil, black pepper, chives,
with a smooth, dry, dull rind. Avoid cook: bake, roast, simmer, steam raisins, sausage, turkey. bunches with roots and green tops bag and refrigerate 7 to 14 days. cilantro, dry sherry, mint, olive oil,
those with a glossy rind, cracks or or microwave. Then mash, dice Health highlights: Low in calories. attached, or in plastic bags without Prep and cook: Cut off the stem orange, sea salt, vinaigrette.
bruises. Do not refrigerate. Store in or purée to use in soups, stews, No fat, cholesterol or sodium. the green tops. Choose firm, bright, end and root; do not peel. Use Foods: Arugula, carrots, chicken,
a cool, dry place up to 3 months. breads, pies and puddings. Or Excellent source of vitamin smooth radishes. Avoid those that whole with sea salt or dipping cucumbers, lettuce, shellfish,
To store cut pieces, wrap in plastic use as a substitute for winter A. Provides vitamins C and E, feel spongy or have yellowing or oil, thinly slice for salads and smoked salmon, sugar snap peas,
wrap and refrigerate up to 5 days. squash in many recipes. riboflavin, folate and iron. cracks. The tops should be green sandwiches, or chop or grate and sweet onions, whitefish.
and crisp. To store bagged radishes, add to salsas, dips or cold dishes Health highlights: Low in calories
Goes with: Herbs, spices
Pumpkin, Sugar Prep and cook: Scrub the rind
well. Cut the pumpkin in half. Using and flavours: Allspice, brown
refrigerate in the bag up to 14 days.
To store bunched radishes, remove
such as tuna salad. To cook: slice or
dice, then steam or sauté just until
Sugar (or pie) pumpkins, members of the a spoon, scrape out the seeds and sugar, butter, chiles, cinnamon, Radish, Red the tops unless using the same day tender, or add to stir-fries. To cook
Provides vitamin C and folate.
squash family, are round or oblong, with strings. (Save the seeds to toast ginger, maple syrup, orange, Red radishes, known as red globe radishes, (radishes don’t keep well with the the greens, which have a peppery
rosemary, sage. tops attached); wrap and refrigerate taste similar to arugula: steam, sauté,
hard, thick, inedible skin in varying shades of are the most common variety in the US. stir-fry, or add to soups.
orange, depending on the variety. Smaller and These small root vegetables, also called
sweeter than those used for jack-o’-lanterns, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
“button” radishes, are round or oval, 1 to Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
sugar pumpkins weigh 3 to 5 pounds, and Valeur nutritive Fibre / Fibres 1 g 6% 4 inches in diameter (most are closer to Valeur nutritive Fibre / Fibres 1 g 4%
Per 125 mL cooked, mashed (129 g) Per 125 mL slices, raw (61 g)
have sweet, tender orange flesh and edible par 125 ml cuite, en purée (129 g)
+ Trans / trans 0 g 0% Sugars / Sucres 1 g 1 inch), with smooth, bright red skin, crisp par tranche de 125 ml, cru (61 g)
seeds. White and mini pumpkins are also Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g white flesh, and a flavour ranging from mild Cholesterol / Cholestérol 0 mg Protein / Protéines 0.4 g
available. Pumpkins are used cooked, *D
V = daily value to peppery. Radishes are mainly used raw. * DV = daily value
most notably in pie. Calcium / Calcium 2% Iron / Fer 6% The greens can be cooked. Calcium / Calcium 2% Iron / Fer 2%
Peak season: Winter–early spring; swish them gently, then pat with Foods: Anchovies, fennel, Peak season: Spring; attached); wrap and refrigerate the Goes with: Herbs, spices and
available year-round. paper towels or spin dry. Cut or Gorgonzola, lettuce, oranges, pears, available year-round. tops separately, or discard. Place flavours: Basil, butter, chives,
Buy and store: Choose radicchio tear the leaves and add to salads. prosciutto, red onions, tomatoes, Buy and store: White radishes the radishes unwashed in a plastic cilantro, dry vermouth, mint, rice
with crisp, brightly coloured leaves. Or use the outer leaves whole walnuts. are sold in bunches with the roots bag and refrigerate 7 to 14 days. vinegar, sesame, sour cream,
Avoid any with leaves that are to hold foods such as chicken or Health highlights: Low in calories. and green tops attached. Choose Prep and cook: Trim off the stem soy sauce.
brown, limp, dry or torn. To store, shrimp salad as an appetizer. To No fat, cholesterol or sodium. firm, smooth, white radishes. end and root. Thinly slice for salads Foods: Apples, chicken, cod,
place unwashed in a plastic bag cook: grill, broil, roast or sauté, Excellent source of vitamin K. Avoid those that feel spongy or and sandwiches, or chop or grate green onions, lettuce, napa
and refrigerate in the coldest part or add to risotto at the end of Provides folate. have yellowing or cracks. The tops and add to salsas, relishes, or cold cabbage, parsnips, shrimp,
of the refrigerator up to 3 days. cooking. Radicchio’s colour turns a should be attached, and should be dishes such as chicken salad. To snow peas, watercress.
Radicchio Prep and cook: Using a sharp
deep reddish-brown when cooked. green and crisp. To store bunched cook: grill, bake, broil, boil, steam or Health highlights: Low in calories
Radicchio looks like red cabbage but knife, trim the stem, remove the Goes with: Herbs, spices and Radish, White radishes, remove the tops unless sauté, or add to stir-fries or soups. and sodium. No fat or cholesterol.
belongs to the chicory family. Native to core and separate the leaves. Rinse flavours: Balsamic vinegar, basil, White radishes can be round or carrot- using the same day (radishes do To cook the greens: steam, sauté, Provides vitamin C.
well: place in a sink of cold water, garlic, lemon, Merlot, mint, olive oil, not keep well with the tops stir-fry or add to soups.
Italy, radicchio has firm, fibrous, wine- oregano, sea salt. shaped with a creamy white skin, crisp
red leaves and a distinctive, mildly bitter white flesh, and flavour that ranges from
flavour. The most common variety, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
mild to pungent. White globes are round Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
radicchio rosso di Chioggia, is a compact Valeur nutritive Fibre / Fibres 0 g 0% and spicy. White icicles are narrow, tapered, Valeur nutritive Fibre / Fibres 1 g 3%
Per ½ cup, raw (21 g) Per 125 mL slices, raw (53 g)
head of deep red leaves with white ribs. par demi-tasse, cru (21 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g up to 6 inches long, and mild. California par 125 ml de tranches, cru (53 g)
Other varieties have a loose or elongated Cholesterol / Cholestérol 0 mg Protein / Protéines 0.3 g mammoth whites are oblong, up to 8 inches Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g
head, or a cluster of narrow leaves. *D
V = daily value long, and slightly pungent. White radishes * DV = daily value
Radicchio is used raw and cooked. Calcium / Calcium 0% Iron / Fer 0% are used raw and cooked. Calcium / Calcium 2% Iron / Fer 4%
Peak season: Winter–early spring; Prep and cook: Trim off the stem Foods: Apples, brown bread, Peak season: Late fall–early spring; Prep and cook: Rinse the rapini, Foods: Anchovies, Italian sausage,
available year-round. end and tip. Because most of the cucumbers, escarole, halibut, available year-round. shake off the water and trim the onions, pancetta, Parmesan,
Buy and store: Choose firm, solid, heat is in the skin, peel before lettuce, oranges, scallops, shrimp, Buy and store: Choose brightly base of the stems. Blanch before pasta, pork, potatoes, Romano,
well-coloured radishes that are using fresh, if desired. Slice thinly smoked salmon. coloured rapini with firm, small cooking to lessen the bitterness: sourdough bread.
heavy for their size and free of or grate the radish to use in salads Health highlights: Low in stems and tightly closed florets. place in boiling salted water Health highlights: Low in calories
cracks. To store, remove and discard and slaws. To cook: sauté, braise, calories. No fat or cholesterol. Avoid those with florets that are 1 minute; drain and pat dry, then and sodium. No fat or cholesterol.
the green tops (radishes don’t keep stir-fry or cream. Black radishes yellow or open, and leaves that cook as desired. To cook: sauté, Excellent source of vitamins A and
well with the tops attached), then can substitute for turnips in many are wilting or yellowing. To store, stir-fry, braise, steam or boil, or K. Good source of vitamins C and
place the radishes, unwashed, recipes. place unwashed in a plastic bag add to soups. E and folate. Provides thiamin,
in a perforated plastic bag, and Goes with: Herbs, spices and and refrigerate in the refrigerator’s Goes with: Herbs, spices and riboflavin, vitamin B6, calcium, iron,
refrigerate. If kept dry, black flavours: Basil, butter, chervil, Rapini/Broccoli Raab crisper 3 to 5 days. flavours: Balsamic vinegar, butter, magnesium and potassium.
Radish, Black radishes can be stored for months. chives, cream, dry sherry, mint, Rapini, often called broccoli rabe or raab, Cabernet, chiles, garlic, lemon,
Black radishes look something like black parsley, sea salt, vinaigrette. is a bitter green that has small, broccoli-like olive oil, orange, sesame, soy sauce.
turnips: round or bulb-shaped, 2 to 6 inches florets on long, thin, smooth stems with long,
long, with rough skin that’s dull charcoal to Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
crisp, spiky leaves. True rapini has fewer Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
dark brown. The white flesh is crunchy and Valeur nutritive Fibre / Fibres (n/a) florets than broccoli rabe. Popular in Italian Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides 2 g 1%
Exact data not available (n/a) Per 125 mL, cooked (66 g)
dry, with a very pungent, peppery flavour. Données exactes non disponibles (s.o.)
+ Trans / trans (n/a) Sugars / Sucres and Chinese cuisine, rapini is an intense par 125 ml, cuit (66 g)
Often used in Russian and Polish cooking, Calories (n/a) green, and has a strong, bitter flavour similar Calories 20
black radishes are notable for their long *D
V = daily value to mustard greens that combines well with * DV = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A (n/a) Vitamin C / Vitamine C (n/a) VQ = valeur quotidienne Vitamin A / Vitamine A 30 % Vitamin C / Vitamine C 40 %
shelf life, and are used raw and cooked. Calcium / Calcium (n/a) Iron / Fer (n/a) blander foods. Rapini is used cooked. Calcium / Calcium 8% Iron / Fer 6%

Peak season: April–August Prep and cook: Remove and Goes with: Herbs, spices Peak season: Spring (green); Prep and cook: Shallots are usually Goes with: Herbs, spices and
(field grown); January–mid-April discard any leaves. If the stalks and flavours: Allspice, brandy, available year-round (dry-skinned). used sliced or minced in recipes flavours: Basil, butter, Champagne
(hothouse). are stringy, peel them like celery or brown sugar, cinnamon, cloves, Buy and store: Shallots are sold calling for onion flavour. As with vinegar, cream, Dijon mustard,
Buy and store: Choose rhubarb pull off the strings. Slice the stalks cream, ginger, honey, maple, sugar. both loose and boxed. When onions, shallots can irritate the marjoram, oregano, Pinot Gris,
with firm stalks that are not curled on the diagonal against the grain. Foods: Apples, blackberries, possible, buy them loose. Choose eyes when being cut; to reduce tarragon, thyme.
or limp. Dark red stalks are sweeter To cook: stew, poach, sauté or bake, blueberries, duck, oranges, plums, dry-skinned shallots that are irritation, refrigerate 30 minutes Foods: Anchovies, beef, cucumbers,
than pale ones. Avoid stalks with or use in marinades, sauces, jams pork, raisins, salmon, strawberries. well-shaped, plump and very before cutting. Cut off the roots eggs, mushrooms, potatoes,
bruises, blemishes or signs of decay and preserves, and in pies, strudels firm. Avoid any that are wrinkled, and remove the skin, then slice seafood, tomatoes, veal, wild rice.
on either end. To store, place in and other baked goods. Cook soft or sprouting, or have black thinly or mince. Use raw in salads
No fat, cholesterol or sodium. Health highlights: Low in sodium.
a plastic bag and refrigerate 3 to rhubarb in non-aluminum pots spots or other signs of mould. and vinaigrette dressings. To cook:
Good source of vitamin K. Provides No fat or cholesterol. Good source
Rhubarb 7 days. only, as it reacts with the metal.
vitamin C, calcium and potassium. Shallot Store dry-skinned shallots in a boil, sauté, braise or fry, or add to
sauces, soups, stir-fries and other
of vitamin B6 and folate. Provides
Rhubarb is a vegetable that looks like Shallots form more like garlic than onions: well-ventilated, cool (50°F-55°F), vitamins A and C, iron, magnesium
dark place up to 30 days. dishes. Shallots can also be pickled.
and potassium.
red celery but is often used as a fruit a head of cloves attached at the base, each
(nickname: “pieplant”). Only the stalks covered with a papery skin. Although
are edible: the green leaves are toxic and Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
sometimes available green, shallots are Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
never used. The firm, fibrous stalks are Valeur nutritive Fibre / Fibres 1 g 5% typically sold “dry,” like onions: dry skins Valeur nutritive Fibre / Fibres 2 g 7%
Per 125 mL diced, raw (64 g) Per 125 mL chopped, raw (84 g)
greenish-pink (hothouse) to dark red par 125 ml, découpée en dés, crue (64 g)
+ Trans / trans 0 g 0% Sugars / Sucres 1 g and moist flesh. The dry skin can be tan, par 125 ml émincée, crue (84 g)
(field grown), and can be 2 feet long. Calories 15 grey or rose; the off-white flesh, edged with Calories 60
Sodium / Sodium 0 mg 0% Sodium / Sodium10 mg 0%
The flavour is very tart, which works well *D
V = daily value purple or green, has a mild onion flavour. * DV = daily value
in savoury dishes as well as baked desserts. Calcium / Calcium 6% Iron / Fer 2% Shallots are used raw and cooked. Calcium / Calcium 2% Iron / Fer 8%
Peak season: Fall–winter; coating). To use raw: shred and Health highlights: Low in calories Peak season: Fall; available Prep and cook: Using a peeler Goes with: Herbs, spices and
available year-round. marinate to add to salads. To cook: and sodium. No fat or cholesterol. year-round. or paring knife, cut off the sharp flavours: Butter, chiles, cumin,
Buy and store: Choose smaller bake, roast, boil, steam, braise, fry Good source of vitamin C. Provides Buy and store: Choose firm, edges of the ridges of the skin. dry sherry, garlic, ginger,
rutabagas (up to 4 inches in or microwave, or purée cooked vitamin B6, thiamin, folate and bright, glossy sin qua with no Peel, or leave the remaining skin oyster sauce, sesame, soy sauce,
diameter) that are hard, smooth rutabaga for soup. magnesium. blemishes. Smaller ones are more on smaller sin qua—the ridges turmeric.
and heavy for their size. Avoid Goes with: Herbs, spices and tender. To store, place in a plastic form a star shape when sliced. To Foods: Bell peppers, chicken,
those with soft spots, scars or flavours: Butter, lemon, marjoram, bag and refrigerate in the crisper use raw, slice thinly and add to corn, eggplant, onions, Parmesan,
cracks. To store, place in a plastic nutmeg, paprika, parsley, pepper, bin up to 7 days. If stored too long, salads or vegetable platters. To pork, scallions, shrimp, tomatoes.
bag and refrigerate up to 3 weeks. sage, thyme, vinegar. sin qua loses moisture, becoming cook, use sin qua like zucchini. Slice
spongy and soft. ½-inch thick, then steam, braise,
Prep and cook: Cut off the top Foods: Beef, carrots, chicken, No fat or cholesterol. Provides
Rutabaga and bottom, cut the rutabaga into duck, ham, lamb, onions, parsnips, Sin Qua/Chinese Okra sauté, fry, or add to curries, soups
vitamin B6, folate, magnesium
and stews and stir-fries. Or grate
The rutabaga, a root vegetable also called quarters, and peel with a vegetable pork, salmon. Sin qua (Chinese for “silk gourd”) or and use in omelettes and fritters.
and potassium.
Swede or Swedish turnip (“rutabaga” comes peeler (they often have a wax Chinese okra, a squash relative, is a long
from its Swedish name), is a cross between gourd with dark green skin with sharp
a turnip and a cabbage. It looks like a tan Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
ridges, and a flavour and texture similar to Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
or purple turnip that’s bigger (3 to 5 inches Valeur nutritive Fibre / Fibres 2 g 6%
okra and zucchini. Picked young, sin qua Valeur nutritive Fibre / Fibres 0 g 0%
Per 125 mL cubes, cooked (90 g) Per 125 mL, cooked (94 g)
across), rounder and denser. Its smooth yellow par 125 ml de cubes, cuit (90 g)
+ Trans / trans 0 g 0% Sugars / Sucres 5 g is 6 to 16 inches long and up to 1 inch par 125 ml, cuit (94 g)
or white flesh has a sharp, sweet flavour Calories 35
Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g around. Also called silk squash (dishcloth Calories 50
similar to cabbage. Rutabagas are mainly used *D
V = daily value gourd when mature), sin qua is used raw * DV = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 0% Vitamin C / Vitamine C 30 % VQ = valeur quotidienne Vitamin A / Vitamine A 2% Vitamin C / Vitamine C 8%
cooked; small ones can be used raw. Calcium / Calcium 4% Iron / Fer 4% and cooked. Calcium / Calcium 0% Iron / Fer 2%
Peak season: Available year-round. Prep and cook: Scrub lightly Goes with: Herbs, spices and Peak season: Available year-round. colour, so do not boil. To cook: Foods: Chard, chicken, eggs,
Buy and store: White salsify is with a brush. (When working with flavours: Bay leaf, breadcrumbs, Buy and store: Choose sorrel blanch or sauté; cream shredded or fish, leeks, pork, potatoes, scallions,
usually sold in bunches with black salsify, wear gloves to protect butter, chives, cream, hollandaise, with whole, well-coloured, fresh- chopped leaves (as with spinach); shallots, spinach.
its green leaves attached. Black hands from irritation or stains from lemon, parsley, sea salt, vinegar. smelling leaves. Avoid any with or purée and add to cream soups, Health highlights: Low in calories,
salsify is sold without leaves. its dark juice.) Cut off the tops, Foods: Beef, celery root, Gruyère, brown spots, wilting or yellowing. sauces, stews and egg dishes. fat and sodium. No cholesterol.
Choose medium-sized, firm roots. ends and rootlets, cut out any dark ham, mushrooms, onions, To store, place unwashed in a Do not cook in aluminum or cast- Excellent source of vitamins A and
Avoid roots that are limp, large or spots, and peel the skin. Then slice Parmesan, shellfish, tomatoes, plastic bag and refrigerate in the iron pans. C, iron and magnesium. Good
shrivelled, or have soft spots. Black or chop like a carrot, as needed, walnuts. crisper bin up to 3 days. Goes with: Herbs, spices and source of potassium. Provides
placing cut pieces in a bowl of cold
salsify may be slimy or sticky, but Health highlights: Low in sodium. Prep and cook: Rinse well, and flavours: Black pepper, butter, vitamin B6, riboflavin, folate and
water with lemon juice to prevent
washes off. To store, wrap tightly in cream, dill, lemon, mustard, olive calcium. High in fibre.
Salsify plastic and refrigerate 7 to 14 days.
discolouration. To cook: braise, boil, No fat or cholesterol. Provides
vitamins C and B6, magnesium
Sorrel pat or spin dry; remove any tough
stems. Add smaller, milder raw oil, sour cream, sugar, tarragon.
Salsify is a long, slender root vegetable. steam or roast, or add to soups, Sorrel is used as a leaf vegetable similar
stews and gratins, or purée. Do not and potassium. sorrel leaves to salads to add
The more common white salsify, also called overcook (salsify becomes mushy). to spinach, which it resembles. Common flavour. Cooked sorrel loses its
oyster plant, has pale tan skin and looks like (garden) and French sorrel, also called sour
a thin, scraggly parsnip with root hairs. Its Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
dock and widely used in European cooking, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
flesh is softer than a carrot’s, with a flavour Valeur nutritive Fibre / Fibres 2 g 9% has delicate, oval, pale to dark green leaves Valeur nutritive Fibre / Fibres 4 g 16 %
Per 125 mL slices, cooked (71 g) Per 250 mL chopped, raw (141 g)
hinting of artichoke and oyster. Black salsify, par 125 ml de tranches, cuit (71 g)
+ Trans / trans 0 g 0% Sugars / Sucres 2 g 2 to 12 inches long, and a sharp, tart, par 250 ml émincée, crue (141 g)
or scorzonera, is longer and more evenly Calories 50 lemony flavour. A much milder variety is Calories 30
shaped, has brown-black skin and creamier *D
V = daily value dock sorrel (spinach dock). Technically an * DV = daily value
flesh, and tastes of artichoke and coconut. Calcium / Calcium 4% Iron / Fer 2% herb, sorrel is used raw and cooked. Calcium / Calcium 6% Iron / Fer 25 %

Peak season: Available year-round. water. Repeat if needed, with fresh lemon, mustard, nutmeg, olive oil, Peak season: Available year-round. Prep and cook: Rinse sprouts well Health highlights: Low in
Buy and store: Spinach is sold water. If using spinach raw, drain and pepper, red wine vinegar, Buy and store: Broccoli sprouts under cold running water, and calories. No fat or cholesterol.
loose and bagged. Choose spinach spin dry in a salad spinner. Use raw sour cream. are sold refrigerated, usually in a pat dry with paper towels. Use on Note: Sprouts carry the risk of
with crisp, mostly unbroken leaves. in salads, sandwiches and wraps. To Foods: Bacon, chicken, feta, wrapped plastic container. Choose salads and sandwiches. Or add to bacterial contamination. Children,
Avoid yellowish, wilted or mushy cook: sauté until just wilted, or steam flounder, mushrooms, onions, crisp, firm sprouts with moist, white stir-fries, omelettes and soups. the elderly, pregnant women and
leaves, and thick, tough stems. To or microwave briefly. (Note: Spinach Parmesan, pine nuts, raisins, roots. Avoid any that haven’t been Goes with: Herbs, spices and anyone with a weakened immune
store, place in a plastic bag or keep shrinks by about 90 % when cooked.) shallots. kept refrigerated, smell musty, or flavours: Balsamic vinegar, chiles, system should avoid eating sprouts
in its original bag and refrigerate Or use whole or chopped in soups, look dark or slimy. To store, keep garlic, lemon, olive oil, parsley, of any kind.
up to 4 days. sauces, dips, stir-fries, quiches and in the container they came in sea salt, soy sauce, tahini.
casseroles, and as filling for stuffed and refrigerate in the crisper bin
Prep and cook: Remove any roots cholesterol. Excellent source Foods: Avocadoes, beef, carrots,
pasta, meat and seafood dishes.
Spinach and thick stems. Wash well: place the
of vitamins A and K and folate. up to 2 days. chicken, multi-grain bread, onions,
Spinach is a dark green leafy vegetable leaves in a bowl of cold water, swish Provides vitamins C and E, iron, tofu, walnuts, whitefish.
them gently, then lift them out of the flavours: Chiles, cream, garlic, magnesium and potassium.
available in three main varieties. Flat or
smooth leaf spinach has spade-shaped leaves Sprouts, Broccoli
and a mild flavour. Savoy (or curly) spinach Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Broccoli sprouts grow from broccoli seeds Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
has crinkly, crisp, springy leaves and a Valeur nutritive Fibre / Fibres 1 g 3% that have just begun to germinate. These Valeur nutritive Fibre / Fibres (n/a)
stronger flavour. Semi-savoy’s leaves are less par 250 ml, crus (32 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g delicate sprouts have thin white shoots, Données exactes non disponibles (s.o.)
curly. (“Baby spinach” is very young, tender Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g tiny, green leaves, a crisp texture and a Cholesterol / Cholestérol Protein / Protéines
Calories 5 Calories (n/a)
spinach, usually flat leaf.) Popular and *D
V = daily value mildly peppery flavour that hints of broccoli. * DV = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 30 % Vitamin C / Vitamine C 15 % VQ = valeur quotidienne Vitamin A / Vitamine A (n/a) Vitamin C / Vitamine C (n/a)
versatile, spinach is used raw and cooked. Calcium / Calcium 2% Iron / Fer 6% Broccoli sprouts are mainly used raw. Calcium / Calcium (n/a) Iron / Fer (n/a)
Peak season: Available year-round. Prep and cook: Rinse sprouts Health highlights: Low in calories.
Buy and store: Sprouts are sold well under cold running water, and No fat, cholesterol or sodium. Good
refrigerated, usually in a wrapped pat dry with paper towels. Use in source of vitamin K. Provides folate.
plastic container. Choose fresh, sandwiches and salads, as a topping Note: Sprouts carry the risk of
moist, firm sprouts with the leaves for burgers and tacos, or to garnish bacterial contamination. Children,
attached. Avoid sprouts that soup and other dishes. the elderly, pregnant women and
haven’t been kept refrigerated, Goes with: Herbs, spices and anyone with a weakened immune
smell musty, or look soggy, flavours: Basil, cilantro, dill, lemon, system should avoid eating sprouts
wilted or slimy. To store, keep in lime, mayonnaise, olive oil, of any kind.
the container they came in, and sesame, soy sauce, wasabi.
refrigerate in the crisper bin (at Foods: Avocados, carrots,
40°F or below) up to 2 days. chicken, cucumbers, edamame,
lettuce, onions, tomatoes, tuna, Summertime, and the eatin’ is easy—
Sprouts, Alfalfa whole-grain bread. summer squash is in season! Summer
Alfalfa sprouts, the most common type
of sprout available, are germinated alfalfa Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* squash—chayote, opo, pattypan and
seeds. These delicate sprouts have tiny, Valeur nutritive Fibre / Fibres 1 g 3% yellow/crookneck—have thin, soft
very thin white shoots with tiny yellow to + Trans / trans 0 g 0%
par 250 ml, crues (35 g)
Sugars / Sucres 0 g
skins, moist flesh and edible seeds.
light or dark green leaves, a tender, crisp Calories 10
texture and a mild, nutty flavour. Alfalfa *D
V = daily value
Sodium / Sodium 0 mg 0% (Zucchini’s a summer squash, too,
sprouts are used raw. Calcium / Calcium 2% Iron / Fer 2% but since it’s available year-round, it
has its own listing.) Picked young and
Peak season: Available year-round. mung and soybean sprouts no Health highlights: Low in calories,
tender, they’re good served raw on
Buy and store: Choose crisp, firm more than 30 seconds to maintain
the crunch, or add to dishes at the
fat and sodium. No cholesterol. vegetable platters, and quick and easy
sprouts with moist, white roots. Good source of vitamins C and K.
Avoid any that smell musty or look end of cooking. Add lentil sprouts to Note: Sprouts carry the risk of to cook: steam, roast, sauté, grill, and
soggy, dark or slimy. To store, place steamed vegetable dishes. bacterial contamination. Children,
in a plastic bag and refrigerate in Goes with: Herbs, spices and the elderly, pregnant women and more. Plus they’re great with other
anyone with a weakened immune
the crisper bin up to 3 days. Rinsing
daily may extend their freshness.
flavours: Chiles, coriander,
dry vermouth, garlic, ginger, system should avoid eating sprouts summer favourites like tomatoes and
Sprouts, Bean Prep and cook: Rinse sprouts well orange, rice vinegar, sesame, of any kind.
fresh herbs.
summer
under cold running water, and pat soy sauce.
Bean sprouts grow from beans that have dry with paper towels. Use in salads Foods: Bamboo shoots, beef, bell
begun to germinate. Mung bean sprouts, and sandwiches, and as a topping for peppers, celery, chicken, peanuts, They’re also a summer star when it
the most common type, are 2 inches long burgers and tacos. To cook: stir-fry pork, rice noodles, scallions, shrimp.
comes to nutrition: low in calories, no
and have a silvery shoot, tiny, yellow
squash
leaves, a crunchy texture and mild, nutty Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* fat, cholesterol or sodium, and rich
flavour. Other bean sprouts, including Valeur nutritive Fibre / Fibres 1 g 4% in vitamins, especially C. Flavourful,
Per 125 mL mature mung bean sprouts, raw (55 g)
lentil, soybean and mixed sprout blends, par 125 ml de pousses de haricot mungo,
versatile, tender, and good for you:
are also available. Mung and soybean crues (55 g)
sprouts are popular in Asian cooking.

Calories 15 Sodium / Sodium 0 mg 0% a super addition to the summertime
Bean sprouts are used raw and cooked.
*D
V = daily value
Calcium / Calcium
0%
0%
Iron / Fer
10 %
4% table. What could be easier?

Peak season: December–March; To keep the juice from irritating and casseroles, or purée cooked Peak season: Late spring–early Slice raw and add to vegetable Foods: Apples, bacon,
available year-round. your skin, wear gloves or peel chayote for soups and stews. summer; available year-round. platters. Cut into halves, slices or breadcrumbs, feta, lamb, onions,
Buy and store: Choose firm, under running water. Chop or dice Goes with: Herbs, spices and Buy and store: Choose small- cubes, then cook as you would Parmesan, pork, Swiss, tomatoes.
unblemished chayotes that have and add to salads, or grate for slaw. flavours: Butter, chiles, cilantro, to medium-sized yellow squash other summer squash: steam, broil, Health highlights: Low in calories.
good colour and are heavy for their If cooking, leave unpeeled; the cinnamon, cream, garlic, ginger, (no longer than 8 inches) that are sauté, bake, roast, fry or grill. Use in No fat, cholestrol or sodium. Good
size. Avoid any that are discoloured cooked skin and seed can be eaten lime, olive oil, paprika, saffron. firm, glossy and fairly heavy for soups, stews or any recipe calling source of viamin A and folate.
or sticky. To store, lightly wrap in if tender, or discarded if tough. their size. Avoid any with nicks, for summer squash. Or grate and Provides vitamins B6, C and K,
Foods: Bell peppers, chicken, corn, add to bread, fritter and pancake
a paper towel and refrigerate up Cut the chayote into halves, slices bruises, shriveling or soft spots. magnesium and potassium.
ham, onions, pork, raisins, scallions, batter.
to 30 days. or cubes, as needed. Cook as you To store, place in a plastic bag
Chayote Prep and cook: The tender skin
would zucchini or other summer
seafood, tomatoes.
and refrigerate up to 7 days. Goes with: Herbs, spices and
Chayote (chee-oh-tay), also called mirliton of smaller chayotes is often edible;
squash: sauté, steam, microwave,
roast, bake stuffed or unstuffed, calories. No fat, cholesterol or Yellow Squash Prep and cook: Scrub with a flavours: Butter, cinnamon, dill,
garlic, lemon, mint, nutmeg,
and vegetable pear, resembles a large larger ones have tough skin. Unless sodium. Provides vitamins C and Yellow squash, also known as crookneck, vegetable brush, and cut off the
broil or deep-fry. Add to stir-fries neck and base. Do not peel. oregano, pepper, rosemary.
small, peel smooth chayotes that B6 and folate.
pear with lengthwise furrows. Pale green has a long, curved, tapering neck on an oval
will be served raw.
(sometimes dark green or ivory), it has crisp body. Typically 8 to 10 inches long, it has
white flesh that’s tender when cooked, and Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
smooth or bumpy skin ranging from yellow Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
one soft, edible seed when cooked. Chayote’s Valeur nutritive Fibre / Fibres 2 g 9% to orange. The crunchy, pale yellow flesh Valeur nutritive Fibre / Fibres 1 g 6%
Per 125 mL slices, cooked (85 g) Per 125 mL, cooked (127 g)
bland flavour, with hints of cucumber par 125 ml de tranches, cuite (85 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g has a mild, slightly sweet flavour. Some par 125 ml, cuite (127 g)
and zucchini, absorbs other flavours well. Calories 20 newer varieties have a straight neck, thin Calories 30
Popular in the South, Latin America and the *D
V = daily value skin and bland flavour. Yellow squash is * DV = daily value
Caribbean, chayote is used raw and cooked. Calcium / Calcium 0% Iron / Fer 2% used raw and cooked. Calcium / Calcium 2% Iron / Fer 4%
Peak season: Summer and fall; Prep and cook: Scrub with a Goes with: Herbs, spices and
available year-round. vegetable brush, cut off the neck flavours: Allspice, chiles, cilantro,
Buy and store: Choose smaller and base, and cut as needed. Opo coconut milk, garlic, ginger, lemon,
opos (they become bitter as they does not need to be peeled. Cook nutmeg, tamarind, turmeric.
mature) that are firm, brightly as you would zucchini or other Foods: Apples, chicken, ham,
coloured and fairly heavy for their summer squash: steam, boil, bake, lentils, onions, peanuts, pork,
size. Avoid any with nicks, bruises roast, microwave, sauté or fry. Use rice, shrimp, tomatoes.
and soft spots. To store, place in a in stir-fries, sauces, chutneys, soups,
plastic bag and refrigerate up to stews, casseroles and curries. Add
7 days. grated opo to bread and cake
Opo Squash batter for moistness.
Provides vitamin C and zinc.
Acorns as an entrée? Buttercups
Opo, also called bottle gourd, calabash with the bread? Turbans on the
and pul qua, is shaped like a baseball bat.
table? Yes, when winter squash is
Harvested at 10 to 12 inches, opo has thin,
smooth skin ranging from light green to Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* in season! These plus butternut,
chartreuse, firm white flesh and small, Valeur nutritive Fibre / Fibres 0 g 0% calabaza, hubbard, spaghetti squash
edible seeds. Its mild flavour is a blend of + Trans / trans 0 g 0%
Sugars / Sucres 0 g
and others are colourful cold-weather
summer squash and cucumber. Popular Calories 10
in Indian and Southeast Asian cooking, *D
V = daily value
Sodium / Sodium 0 mg 0% favourites that begin appearing in
opo is used raw and cooked. Calcium / Calcium 2% Iron / Fer 2% the fall. (Pumpkins, too, but because
they’re a seasonal standout, they have
Peak season: Mid-spring–summer. neck. Leave whole, cut into halves Foods: Bell peppers, breadcrumbs,
their own listing.) Winter squash has
Buy and store: Pattypans are best or slices, or grate. Cook pattypans carrots, chicken, corn, ham, onions, hard, inedible skin covering firm,
in taste and texture when very as you would other summer Parmesan, tomatoes, zucchini.
small—ideally, up to 3 inches in squash: steam, braise, sauté, bake, Health highlights: Low in calories. yellow to orange flesh that becomes
diameter. Choose small pattypans roast, fry, grill, add to vegetable No fat, cholesterol or sodium.
that are firm, glossy and free of dishes, or use in any recipe calling Provides vitamins B6, C and K, tender steamed, baked, roasted,
for summer squash.
nicks, bruises and soft spots. To
store, place in a plastic bag and Goes with: Herbs, spices and
thiamin, folate, magnesium and
potassium.
stewed, and more. Their hard
refrigerate up to 7 days. flavours: Brown sugar, butter, seeds are terrific toasted.
winter
cayenne, cinnamon, garlic,
Pattypan Squash Prep and cook: Scrub with a
vegetable brush, and cut off the jalapeño, olive oil, parsley,
Pattypans, also called scalloped squash, are pepper, thyme. And winter squash is as healthy
small, round and flattened, with a distinctive as it is versatile and tasty. It’s low
scalloped edge. Harvested young, they are
squash
typically 3 to 4 inches in diameter, with thin Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* in calories; fat-, cholesterol- and
sodium-free; and rich in vitamins
skin that may be cream, yellow, yellow-green Valeur nutritive Fibre / Fibres 2 g 10 %
Per 125 mL slices, cooked (127 g)
or green, and smooth to slightly bumpy. par 125 ml de tranches, cuit (127 g)
(like A and C) and fibre. So stuff that
The smooth white flesh is tender and silky Calories 20
when cooked, and has a mild, slightly nutty *D
V = daily value
Sodium / Sodium 0 mg 0% acorn, serve up that buttercup, and
flavour. Pattypans are used cooked.
Calcium / Calcium
2%
2%
Iron / Fer
25 %
2% give that turban its turn at the table.

Peak season: Fall; available slowly, gently rocking the squash Goes with: Herbs, spices Peak season: Available year-round. Prep and cook: Scrub well. Cut Goes with: Herbs, spices and
year-round. or the knife as you cut. Cut in half and flavours: Brown sugar, Buy and store: Due to its size, whole squash in half and remove flavours: Allspice, brown sugar,
Buy and store: Choose hard acorn lengthwise, or cut off the stem end butter, chiles, cinnamon, maple calabaza is usually sold in pieces. seeds and strings, then cut into butter, cinnamon, ginger, molasses,
squash with a hard, smooth, dry, and bottom, then slice crosswise syrup, orange, parsley, rosemary, Choose pieces with bright orange, wedges, chunks or cubes. Use nutmeg, rosemary, sage, turmeric.
dull skin. Avoid those with a glossy into rings. Scrape out the seeds and sage, thyme. moist, unblemished flesh. Avoid calabaza as you would other winter Foods: Apples, beef, black beans,
skin, cracks, bruises or soft spots. A strings with a spoon. Don’t peel if Foods: Apples, bacon, celery, any with soft spots. Choose whole squash such as acorn or butternut. ham, mushrooms, onions, pecans,
splash of orange on green squash using halves or rings; otherwise, cranberries, Gruyère, leeks, onions, squash with a smooth, dry, dull To cook: bake, roast, steam, boil or pineapple, smoked sausage.
is normal. Store whole squash in a peel either before or after cooking. pecans, raisins, sausage. skin. Avoid those with a glossy microwave until fork-tender, or add
To cook: bake, steam, sauté, roast or Health highlights: No fat,
cool, dry place up to 3 months; do Health highlights: No fat, skin, cracks or bruises. Store whole to stews and other dishes. Purée
microwave until fork-tender. Cook cholesterol or sodium. Good
not refrigerate. To store cut pieces, cholesterol or sodium. Good squash in a cool, dry place up to or mash cooked calabaza to use in source of thiamin and magnesium.
halves cut side up. Add cubes to
Acorn Squash wrap in plastic wrap and refrigerate
up to 7 days. stews and casseroles. Add mashed
source of thiamin and magnesium. Calabaza 6 weeks; do not refrigerate. To store soups, pies, breads and puddings.
The seeds can be baked for a snack
Provides vitamins B6 and C, folate,
Provides vitamins B6 and C, folate, cut pieces, wrap in plastic wrap niacin, iron and potassium.
Acorn squash, taking its name from its Prep and cook: Scrub well. Using
or puréed cooked squash to soups,
niacin, iron and potassium.
Calabaza, also known as West Indian or garnish.
risottos and other dishes. and refrigerate up to 7 days.
acorn shape, is available in green (often a large, heavy knife, cut the squash pumpkin, is a round, pumpkin-like squash
tinged with orange), gold and white that can be as large as a watermelon. Its
varieties. Smooth, hard and furrowed, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
smooth, hard skin varies from green to tan Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
acorns are 5 to 8 inches long, 4 to 6 inches Valeur nutritive Fibre / Fibres 2 g 8% to orange, and may be speckled or striated. Valeur nutritive Fibre / Fibres 3 g 12 %
Per 125 mL cubes, baked (108 g) Per 125 mL cubes, baked (108 g)
around, and weigh 1 to 2 pounds. The hard par 125 ml de cubes, cuite (108 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g Popular in Caribbean cooking, it has firm, par 125 ml de cubes, cuite (108 g)
flesh is golden orange; white acorns have Calories 60 bright orange flesh that’s mildly sweet, Calories 40
pale yellow flesh. Cooked, acorn squash is *D
V = daily value similar to butternut squash, but can be * DV = daily value
soft and tender, with a sweet, nutty flavour. Calcium / Calcium 4% Iron / Fer 8% bland or watery. Calcium / Calcium 2% Iron / Fer 4%
Peak season: September–October. into halves. To cook whole, pierce Goes with: Herbs, spices and Peak season: September– pierce the inedible skin in several Goes with: Herbs, spices and
Buy and store: Choose hard the skin in several places, cook until flavours: Brown sugar, butter, December. places, cook until fork-tender, then flavours: Brown sugar, butter,
buttercup squash with a smooth, fork-tender, then cut in half and chiles, cinnamon, maple, orange, Buy and store: Choose hard cut in half and scoop out the seeds chiles, cinnamon, maple, nutmeg,
dry, dull skin. Avoid those with a scoop out the seeds and strings. rosemary, sage, thyme, turmeric. delicata squash with a smooth, dry, and strings. To cook halves, cut orange, rosemary, sage, thyme.
glossy skin, cracks, bruises or soft To cook halves, scrape out the Foods: Apples, bacon, celery, dull skin. Avoid those with a glossy in half lengthwise, scrape out the Foods: Apples, bacon, celery,
spots. Store whole buttercups in a seeds and strings first, then cook cranberries, mushrooms, onions, skin, cracks, or bruises. Store in a seeds and strings, then bake cut chicken, cranberries, currants, ham,
cool, dry place up to 3 months; do cut side up, stuffed or unstuffed. pecans, raisins, sausage, turkey. cool, dry place up to 3 months; do side up, stuffed or unstuffed. To onions, pecans, tomatoes.
not refrigerate. To store cut pieces, To cook: bake, steam, roast, simmer Health highlights: No fat, not refrigerate. To store cut pieces, cook: bake, roast, steam, simmer
or microwave. Use as a side dish, Health highlights: No fat,
wrap in plastic wrap and refrigerate cholesterol or sodium. Good wrap in plastic wrap and refrigerate or microwave until fork-tender, or cholesterol or sodium. Good
Buttercup Squash up to 5 days. dice or mash and add to soups
and stews, or purée to use in pies.
source of thiamin and magnesium. up to 5 days. add chunks or cubes to stews and source of thiamin and magnesium.
Prep and cook: Scrub well. Provides vitamins B6 and C, folate, Prep and cook: Scrub well. casseroles. Purée or mash cooked Provides vitamins B6 and C, folate,
Buttercup squash, a turban squash, has a Because the extremely tough skin Buttercups can be used in many delicata to use in soups, risottos
niacin, iron and potassium. Delicata is best baked or steamed. niacin, iron and potassium.
rounded, squat, pumpkin-like shape. Its and round shape make cutting a recipes calling for sweet potatoes. Delicata Squash Use delicata as you would other and other dishes.
hard, inedible dark green to bluish-grey challenge, cook either whole or cut Delicata squash, also called sweet potato winter squash. To cook whole,
skin may be flecked with pale green or squash, is oblong, about 5 to 9 inches long
grey. These popular squash are typically Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
and 1½ to 3 inches around, with dark green Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
6 to 8 inches in diameter and weigh 2 to Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides 10 g
Fibre / Fibres 3 g
3%
12 % stripes on pale yellow skin. The moist, light Valeur nutritive Fibre / Fibres 3 g 12 %
4 pounds. The fine-textured, somewhat par 125 ml de cubes, cuite (108 g)
+ Trans / trans 0 g 0% Sugars / Sucres 4 g yellow flesh is slightly sweet and creamy par 125 ml de cubes, cuite (108 g)
dry flesh is yellow-gold to orange, with a Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g when cooked, and has a flavour that’s a cross Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g
sweet, nutty flavour that’s reminiscent of *D
V = daily value between butternut squash and sweet potato, * DV = daily value
a sweet potato. Calcium / Calcium 2% Iron / Fer 4% with a hint of corn. Calcium / Calcium 2% Iron / Fer 4%
Peak season: Available year-round. Either peel the inedible skin with a Goes with: Herbs, spices and Peak season: October–November; shape make cutting it a challenge, Goes with: Herbs, spices and
Buy and store: Choose hard vegetable peeler before cooking, or flavours: Brown sugar, butter, available September–January. cook either whole or cut into halves. flavours: Butter, chiles, cinnamon,
butternut squash with a smooth, scoop out the flesh after cooking. cinnamon, ginger, maple, parsley, Buy and store: Choose hard golden To cook whole, pierce the skin in garlic, honey, nutmeg, orange,
dry, dull skin. Avoid those with To cook: Cut the squash into rosemary, sage, thyme, turmeric. nuggets with a smooth, dry, dull several places, cook until fork- rosemary, sage, sherry.
a glossy skin, cracks, bruises or chunks and bake, roast, boil, steam Foods: Apples, cranberries, skin. Avoid those with a glossy skin, tender, then cut in half and scoop Foods: Bacon, celery root, Cheddar,
soft spots. Store whole butternut or microwave until fork-tender, mushrooms, onions, Parmesan, cracks, bruises or soft spots. Store out the seeds and strings. To cook couscous, cranberries, onions,
squash in a cool, dry place up to or add to soups, stews or roasts. pork, raisins, sausage, walnuts. whole golden nuggets in a cool, halves, scrape out the seeds and Parmesan, pears, turkey, walnuts.
1 month; do not refrigerate. To Purée or mash cooked squash to Health highlights: No fat, dry place up to 1 month; do not strings first, then cook cut side up,
use in soups and risotto, and as Health highlights: No fat,
store cut pieces, wrap in plastic cholesterol or sodium. Excellent refrigerate. To store cut pieces, wrap stuffed or unstuffed. To cook: bake, cholesterol or sodium. Good
wrap and refrigerate up to 5 days. ravioli filling. Butternut squash can source of vitamin A. Good source in plastic wrap and refrigerate up steam, roast, simmer or microwave. source of thiamin and magnesium.
Butternut Squash Prep and cook: Scrub well. Cut be used in many recipes calling for
sweet potatoes.
of vitamin E and magnesium. Golden Nugget Squash to 5 days. Use as a side dish, or purée to add Provides vitamins B6 and C, folate,
Butternut squash, a large, all-purpose off stem end and cut the squash Provides vitamins B6 and C, Golden nugget squash–small, round and Prep and cook: Scrub well. Because to soups, risotto and other dishes. niacin, iron and potassium.
in half lengthwise. Scrape out thiamin, niacin, folate and the extremely tough skin and round
squash, is pear- or bell-shaped, with a seeds and strings with a spoon. potassium. pumpkin-shaped–is about the size of a
bulbous bottom and a long, cylindrical top. grapefruit, typically only 3 to 4 inches around
Typically 8 to 12 inches long, 3 to 5 inches Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
and about 1 pound. Its hard, very tough skin Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
at its widest, and 2 to 4 pounds, this popular Valeur nutritive Fibre / Fibres 2 g 7% is bright orange, and the yellow-orange flesh Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides 10 g 3%
Saturated / saturés 0 g Saturated / saturés 0 g Fibre / Fibres 3 g 12 %
squash has thin, smooth, tan skin and firm, par 125 ml de cubes, cuite (108 g)
+ Trans / trans 0 g 0% Sugars / Sucres 2 g is moist, firm and smooth, with a flavour par 125 ml de cubes, cuite (108 g)
bright orange flesh that’s creamy when Calories 45 ranging from sweet and buttery to mild sweet Calories 40
cooked, with a moderately sweet, rich, *D
V = daily value potato to bland. Golden nuggets are cooked * DV = daily value
nutty squash flavour. Calcium / Calcium 4% Iron / Fer 4% whole or halved. Calcium / Calcium 2% Iron / Fer 4%

Peak season: September– Cut larger hubbards into pieces and Goes with: Herbs, spices and Peak season: Available year-round. Because the skin and shape make Goes with: Herbs, spices and
November. scrape out the seeds and strings. flavours: Brown sugar, butter, Buy and store: Choose hard cutting a challenge, cook either flavours: Brown sugar, butter,
Buy and store: Smaller hubbard Cook halves cut side up. Cut smaller chiles, cinnamon, lemon, maple, turban squash with a smooth, dry, whole or cut into halves. To cook chiles, cinnamon, maple, mint, olive
squash are sold whole; very large squash in half lengthwise or into orange, rosemary, sage, thyme. dull skin. Avoid those with a glossy whole, pierce the skin in several oil, parsley, rosemary, sage.
hubbards are sold in pieces. wedges. Cook very small ones whole: Foods: Apples, bacon, celery, skin, cracks, bruises or soft spots. places, cook until fork-tender, then Foods: Apples, bacon, cranberries,
Choose squash with a smooth, dry, pierce the skin in several places, cook chicken, cranberries, mushrooms, Store whole turban squash in a cut in half and scoop out the seeds hazelnuts, leeks, onions, oranges,
dull skin. Avoid those with a glossy until fork-tender, then cut in half and onions, pecans, raisins, sausage. cool, dry place up to 3 months; do and strings. To cook halves, scrape Parmesan, sausage, tomatoes.
skin, cracks or bruises. Store whole scoop out the seeds and strings. To not refrigerate. To store cut pieces, out the seeds and strings first, then
Health highlights: Low in fat and Health highlights: No fat,
hubbards in a cool, dry place up cook: bake, steam, roast, simmer or cook cut side up. To cook: bake,
sodium. No cholesterol. Excellent wrap in plastic wrap and refrigerate cholesterol or sodium. Good
Hubbard Squash to 3 months; do not refrigerate. microwave. Because of its dry texture,
cooked hubbard squash is often
source of vitamin A. Provides Turban Squash up to 5 days. steam, roast, simmer or microwave. source of vitamin C, thiamin and
Hubbard squash are teardrop-shaped, To store cut pieces, wrap in plastic vitamins B6 and C, thiamin, folate, Turban squash has a bright orange, Use as a side dish, add to stews and magnesium. Provides vitamin B6,
mashed or puréed and used as a side Prep and cook: Scrub well. Use as
wrap and refrigerate up to 5 days. magnesium and potassium. casseroles, or mash or purée to use in folate, niacin, iron and potassium.
with smooth or warty thick skin that may dish or added to soups, stews and flattened round base and a distinctive you would other winter squash.
Prep and cook: Scrub well. Hubbard soups, risottos, pies and other dishes.
be green (the most common), orange or other dishes. green, white and orange striped top of
squash are best boiled or baked.
grey-blue, and typically large (some weigh multiple knots, resembling a crown or
50 pounds). Golden hubbards have orange Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
turban. Small to medium-sized, they Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
skin and weigh 8 to 12 pounds. Baby blues, Valeur nutritive Fibre / Fibres 2 g 10 % range from 2 to 15 inches in diameter. Valeur nutritive Fibre / Fibres 3 g 12 %
with grey-blue skin, weigh 3 to 5 pounds. par 125 ml de cubes, cuite (108 g)
+ Trans / trans 0 g 1% Sugars / Sucres 0 g The orange flesh is firm, moist and finely par 125 ml de cubes, cuite (108 g)
Hubbards have smooth or grainy yellow- Calories 50 textured. The flavour is mild to sweet, Calories 40
orange flesh that can be dry or watery. *D
V = daily value with hints of hazelnut. Turban squash * DV = daily value
Their flavour ranges from sweet to bland. Calcium / Calcium 2% Iron / Fer 4% is also used as decoration. Calcium / Calcium 2% Iron / Fer 4%
Peak season: Available year-round. it a challenge, cook either whole Goes with: Herbs, spices and Peak season: September–January; use raw: cut off the bumpy areas, Goes with: Herbs, spices and
Buy and store: Choose hard or cut down the centre into halves. flavours: Brown sugar, butter, available year-round. peel, then grate, shred or cut into flavours: Balsamic, butter,
kabocha with a smooth, dry, dull To cook whole, pierce the skin chiles, cinnamon, garlic, ginger, Buy and store: Choose firm, matchsticks for salads and slaws. cinnamon, cloves, cream, garlic,
skin. Avoid those with a glossy skin, in several places, cook until fork- maple, orange, sage, soy sauce. evenly coloured sunchokes. Cook whole sunchokes unpeeled; mint, mustard, olive oil, rosemary.
cracks, bruises or soft spots. Store tender, then cut in half and scoop Foods: Apples, bacon, celery, Avoid any with wrinkles, mould, peel after, if desired. If cut before Foods: Carrots, chicken, couscous,
whole kabocha in a cool, dry place out the seeds and strings. To cook cranberries, Gruyère, mushrooms, green tinges, nicks or soft spots. cooking, add lemon juice or ham, lamb, leeks, onions, pork,
up to 1 month; do not refrigerate. halves, scrape out the seeds and onions, pecans, rice, scallions. Sunchokes bruise easily; handle vinegar to the cooking water to scallions, turkey.
To store cut pieces, wrap in plastic strings first, then cook cut side up, with care. To store, place unwashed prevent the pieces from turning
Health highlights: No fat, Health highlights: No fat,
wrap and refrigerate up to 5 days. stuffed or unstuffed. To cook: bake, in a plastic bag and refrigerate in grey. To cook: bake, steam, roast
cholesterol or sodium. Good cholesterol or sodium. Good source
Kabocha Squash Prep and cook: Use kabocha as steam, roast, simmer or microwave source of thiamin and magnesium. Sunchoke/Jerusalem Artichoke the crisper bin up to 7 days. (alone or in the pan with roasted
of iron. Provides vitamin C, thiamin,
until fork-tender. Use as a side dish, meats), deep-fry thin slices, or
Kabocha squash is a hard, round Japanese you would acorn squash. Scrub Provides vitamins B6 and C, folate, The sunchoke is a knobby, tan to dark Prep and cook: Scrub well. If cut
shred for pancakes or fritters. Do
magnesium and potassium.
well. Because the extremely tough or mash or purée cooked squash niacin, iron and potassium. before using, soak the pieces in a
winter squash with dark green or grey-green to use in soups, breads, and other
brown tuber with thin, crackly skin, not cook in aluminum or iron pans
skin and round shape make cutting bowl of water with lemon juice to
skin with pale green flecks or streaks. Typically dishes. resembling gingerroot. Also called (to prevent discolouration).
prevent them from turning grey. To
9 to 12 inches around and 2 to 3 pounds, it Jerusalem artichoke (from girasole, Italian
has fine-grained, dense, pale orange flesh Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
for sunflower), this North America native Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
that’s smooth and tender when cooked, with a Valeur nutritive Fibre / Fibres 3 g 12 % is not an artichoke but a member of the Valeur nutritive Fat / Lipides 0 g 0% Carbohydrate / Glucides 14 g
Fibre / Fibres 1 g
5%
5%
Per 125 mL cubes, baked (108 g) Per 125 mL slices, raw (79 g)
sweet flavour. In North America, kabocha also par 125 ml de cubes, cuite (108 g)
+ Trans / trans 0 g 0% Sugars / Sucres 4 g sunflower family. Raw, the white flesh is par 125 ml de tranches, cru (79 g)
refers to several varieties of Japanese winter Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g crunchy, with a slightly sweet, nutty flavour Cholesterol / Cholestérol 0 mg Protein / Protéines 2 g
squash, including delicata, orange Hokkaido *D
V = daily value reminiscent of jicama and water chestnuts. * DV = daily value
and Kuri. Calcium / Calcium 2% Iron / Fer 4% Baked, it becomes tender and potato-like. Calcium / Calcium 2% Iron / Fer 20 %
Peak season: Available year-round. Prep and cook: Scrub well. Cook Goes with: Herbs, spices and Peak season: June–October; Separate leaves from stems and pat Goes with: Herbs, spices and
Buy and store: Choose hard either whole or cut lengthwise into flavours: Basil, butter, cream, available year-round. dry with paper towels, or dry leaves flavours: Chiles, chives, dry
spaghetti squash with a smooth, halves. To cook whole, pierce the garlic, nutmeg, olive oil, oregano, Buy and store: Choose chard with in a salad spinner. To cook leaves: vermouth, garlic, lemon, olive oil,
dry, dull skin. Avoid those with skin in several places; bake, roast rosemary, sage. crisp, juicy stalks and firm, bright, steam, sauté, braise, add to soups orange, tarragon, vinegar.
or steam until fork-tender (don’t moist leaves. Avoid leaves with and stews, use as filling for ravioli or Foods: Anchovies, capers, eggs,
a glossy skin, cracks, bruises or Foods: Beef, bell peppers,
overcook: the flesh will become browning, yellowing, wilting, or tiny other stuffed pastas, or in any dish olives, onions, pine nuts, prosciutto,
soft spots. Store whole spaghetti Italian sausage, mozzarella, calling for spinach. To cook the stalks: raisins, tomatoes.
squash in a cool, dry place up to watery). Then cut in half, remove mushrooms, onions, pancetta, holes. To store, place unwashed in
the seeds and, using a fork, rake the a plastic bag and refrigerate in the cut into thick slices, then steam, Health highlights: Low in calories.
1 month; do not refrigerate. To Parmesan, tomatoes. sauté, braise, or use in dishes such as No fat or cholesterol. Excellent source
flesh down to the skin to separate crisper bin up to 3 days.
store cut pieces, wrap in plastic
wrap and refrigerate up to 5 days. and remove the strands. Serve the
Health highlights: Low in calories Swiss Chard Prep and cook: Wash well. Place the gratins. If using the leaves and stalks of vitamins A and K and magnesium.
Spaghetti Squash strands like spaghetti and top with
and sodium. No fat or cholesterol. Swiss chard, related to beets, has large, leaves in a sink of cold water; swish together, cook the stalks several
minutes before adding the leaves.
Good source of vitamins C and E, iron
and potassium. Provides riboflavin.
Spaghetti squash gets its name from its sauce. Or use in casseroles, or add them gently, then leave in the water
crinkled, dark green leaves and crunchy, several minutes to let any sand sink. Do not cook in an aluminum pot
cold to salads. (the chard will discolour the pot).
unique flesh. Also called vegetable squash, celery-like stalks. The flavour is mildly Lift out of the water to drain.
this oblong, pale yellow squash is about sweet and slightly bitter. Green chard
9 inches long and 4 to 8 pounds; larger Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
(sometimes called white chard) has white Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
squash have thicker strands. Raw, the yellow Valeur nutritive Fibre / Fibres 1 g 5% stalks. Red (or ruby or rhubarb) chard has Valeur nutritive Fibre / Fibres 2 g 8%
Per 125 mL, baked or boiled (82 g) Per 125 mL, cooked (82 g)
flesh is solid, with numerous seeds. Cooked, par 125 ml, cuite ou bouillie (82 g)
+ Trans / trans 0 g 0% Sugars / Sucres 2 g red stalks, and stronger flavour. Rainbow par 125 ml, cuite (82 g)
it separates into long, spaghetti-like strands Calories 20 chard, the mildest, has red, orange and Calories 20
with a slightly crunchy yet tender texture *D
V = daily value yellow stalks combined. Chard leaves are * DV = daily value
and a mild, slightly sweet, nutty flavour. Calcium / Calcium 2% Iron / Fer 2% cooked like spinach; stalks are cooked Calcium / Calcium 4% Iron / Fer 15 %
like celery.

Peak season: July–August; raw: cut in half crosswise, sprinkle Goes with: Herbs, spices and Peak season: May–November Prep and cook: Pull off and discard roast, simmer, use in stews and
available late spring–winter. with sugar, and scoop out the flesh. flavours: Anise, basil, brown sugar, (domestically grown); available the husk. Wash the tomatillo well jams, purée for sauces and salad
Buy and store: Choose Or add to fruit compotes, salsas cinnamon, cloves, garlic, honey, year-round. to remove the husk’s sticky residue. dressings, or use in recipes as a
*At time of
unblemished tamarillos that are and salads, or as a topping for flan, lemon, mint, olive oil, oregano. Buy and store: Choose firm, shiny If desired, cut out the small core substitute for tomatoes.
publication cheesecake and other desserts. Peel at the stem end. To use raw, chop
this food heavy for their size. Ripe tamarillos Foods: Apples, bell peppers, green tomatillos with tight-fitting Goes with: Herbs, spices and
has not yet are fragrant and yield slightly to before cooking: place in a heatproof chicken, cod, eggplant, ham, husks that are unshrivelled, free of or slice to add to guacamole, flavours: Basil, chiles, cilantro,
been rated. gentle pressure; their green stems bowl, cover with boiling water and lamb, onions, pork, turkey. mould, and dry to the touch. Avoid gazpacho, salads and sandwiches. cumin, garlic, lime, orange,
start to turn yellow and feel loose. let stand 4 minutes; drain. Refill the tomatillos with yellow or broken Cooked, they’re a key ingredient in oregano, sugar, tequila.
Health highlights: Low in calories,
Tamarillo Store unripe tamarillos at room bowl with cold water, then slit the
fat and sodium. No cholesterol. Tomatillo husks. To store, place unhusked in chile sauces and cooked salsas, and
Foods: Avocados, bell peppers,
temperature. To store ripe tamarillos, skin and peel it by hand. Do not cut a paper bag and refrigerate up to the basis of salsa verde. Cooking
The tamarillo, related to tomatoes and tamarillos on a wood surface; the Excellent source of vitamin C. The tomatillo (toh-mah-tee-oh), related intensifies their flavour, reduces
chicken, corn, cucumbers, jalapeños,
place wrapped in a plastic bag and Provides vitamins A and E and 2 weeks. Or place husked tomatillos onions, pork, shrimp, tomatoes.
eggplant, is egg-shaped and 2 to 4 inches refrigerate 10 to 14 days. juice will stain it. To cook: poach, to tomatoes and gooseberries, and also in a plastic bag and refrigerate up their acidity and softens the skin,
bake, grill or fry. Use in sauces, potassium. but creates a soupy consistency. Health highlights: Low in calories.
long. Called “tree tomatoes” until 1967, Prep and cook: Tamarillos are used called tomate verde and Mexican green to 3 weeks. Unhusked tomatillos
chutneys, relishes, curries and can also be frozen. Cook whole or cut into halves, then
when New Zealand growers coined its in sweet and savoury dishes. To eat (or husk) tomato, looks like a small green Provides vitamin C.
other vegetable dishes.
new name, tamarillos have tough, bitter tomato wrapped in a light brown, papery
skin; firm, juicy outer flesh with tiny edible Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
husk. Although yellow tomatillos are riper, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
seeds; and soft, sweet-tart inner pulp. Red Valeur nutritive Fibre / Fibres 3 g 13 % green ones are preferred for their pleasing Valeur nutritive Fibre / Fibres 1 g 3%
Per 3.5 ounces, raw (100 g) Per 1 medium (34 g)
tamarillos are tartest, gold ones are slightly par 3,5 onces, cru (100 g)
+ Trans / trans 0 g 0% Sugars / Sucres 4 g acidic flavour—slightly tart, with hints of par tomatille de taille moyenne (34 g)
sweeter, and amber ones (gold with a Calories 30 lemon and apple. Popular in Mexican Calories 10
reddish blush) are sweetest. Tamarillos *D
V = daily value and Southwestern cooking, tomatillos * DV = daily value
are used raw and cooked. Calcium / Calcium 1% Iron / Fer 3% are used raw and cooked. Calcium / Calcium 0% Iron / Fer 2%
Peak season: Early spring to late pods open, remove the pulp, and Goes with: Herbs, spices and
fall; available year-round. scrape with a knife to separate the flavours: Anise, brown sugar, chiles,
Buy and store: Choose clean pulp from the seeds. Soak the pulp cilantro, coriander, cumin, ginger,
pods with relatively little cracking in very hot water several hours or honey, orange, turmeric.
and splitting. Avoid those that are overnight; remove with a slotted Foods: Bananas, chicken, dates,
dried out or broken. Store whole spoon, place in a fine strainer to duck, lamb, lentils, mangoes, pears,
pods at room temperature, tightly drain, then press out the liquid to scallops, shrimp.
wrapped, up to several weeks. get a smooth paste. Tamarind is
To store the pulp, refrigerate up to used in chutneys, sauces (notably
6 months or freeze up to 1 year. Worcestershire), savoury dishes
Tamarind Prep and cook: Tamarind is used
such as curries, as well as jams,
desserts and drinks. Tamarind is
Tamarinds, or Indian dates, are brown pods mainly as a paste (extract) or syrup.
also used to add tartness, similar to Some say “tomayto,” some say
3 to 8 inches long encasing up to 10 small To make tamarind paste, cut the
seeds surrounded by edible pulp. When
using lemon juice or vinegar.
“tomahto,” and the Aztecs, who first
young, the pulp is green and acidic, used in Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* cultivated them 1,400 years ago,
Middle Eastern, Indian and Latin American Valeur nutritive Fibre / Fibres 0 g 0% said “tomatl.” Technically a fruit,
Per 2 tamarinds (4 g)
cooking to add tartness. Mature pulp is dark + Trans / trans 0 g 0%
brown and sticky. The tangy-sweet flavour is

par 2 tamarins (4 g)
Sugars / Sucres 2 g
tomatoes are used as a vegetable in
Calories 10
a combination of apricots, dates and citrus. *D
V = daily value
Sodium / Sodium 0 mg 0% cuisines throughout the world, and
Tamarind is a basic flavour in chutney. Calcium / Calcium 0% Iron / Fer 0% are a top favourite in North America.
Thin-skinned with juicy pulp, edible
Peak season: Available year-round. until cooked. Use taro as you would Goes with: Herbs, spices
seeds and fabulous flavour, there’s a
Buy and store: Choose full, firm, potatoes. Wash under cool running
water, cut off both ends, and peel the
and flavours: Basil, chiles,
cinnamon, coconut milk,
wealth of sizes, shapes and colours to
hairy taro root with no sign of
shriveling at either end. Avoid those skin down to the white flesh. Slice coriander, garlic, ginger, lime, satisfy the taste for tomatoes. From
with soft spots, mould or sprouts. or cut into cubes as needed, placing mustard, nutmeg, parsley.
For rich, creamy consistency, choose cut pieces in a bowl of cold water to Foods: Almonds, chicken, little grapes to great big beefsteaks,
prevent discolouration. Wear gloves
medium to large dark, muddy-
looking taro with red veining on when handling (the juice can irritate
green olives, macadamia nuts,
onions, pork, queso blanco, raisins,
some varieties are perfect raw, others
your hands). To cook: bake, roast, boil,
Taro Root white flesh. Store in a cool, dry,
well-ventilated place up to 7 days; do steam, simmer, fry as chips or fritters,
seafood, sweet potatoes. are ideal for cooking, and some do
Taro root is a starchy, oblong tropical tuber not refrigerate. or use in soups, stews and casseroles.
Cooked taro can be mashed or
No fat or cholesterol. Good source of double duty deliciously.
with hairy, brown skin. A staple in West Prep and cook: Do not eat raw taro: vitamins B6 and E. Provides vitamin
puréed to use as a side dish or to add
Africa, the Caribbean and Polynesia some varieties are highly toxic C, thiamin, folate, magnesium and
to other dishes.
potassium. High in fibre. And they’re filled with nutritional
(Hawaiian poi is made from mashed taro),
tomatoes
two common varieties are dasheen and Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* goodness: low in calories and
eddo. Taro flesh is typically white but can Valeur nutritive Fibre / Fibres 4 g 14 % sodium, no fat or cholesterol and rich
Per 125 mL slices, cooked (70 g)
be yellow, orange or pink. Cooked, it turns par 125 ml de tranches, cuite (70 g)
in vitamins A and C. The tomato:
mauve-grey to violet flecked with purple, Calories 100
with a nutty, potato-like flavour. Taro is *D
V = daily value
Sodium / Sodium 10 mg 0% healthy, versatile, flavourful—no
used cooked.
Calcium / Calcium
0%
2%
Iron / Fer
6%
4% matter how you say it.

Peak season: Summer–early fall; soups such as gazpacho. Cooked, Goes with: Herbs, spices and Peak season: Available year-round. Prep and cook: Grape tomatoes Foods: Arugula, Bibb lettuce,
available year-round. their meatiness adds richness to flavours: Balsamic, basil, black Buy and store: Usually sold in are usually used raw, but they can blue cheese, chicken, goat cheese,
Buy and store: Choose plump, soups and stews. Because beefsteaks pepper, Chianti, garlic, mayonnaise, also be cooked. To use raw: eat olives, red onions, scallions,
smooth beefsteaks with no cracks or are thin-skinned, they don’t have to mint, olive oil, oregano, salt. containers. Choose ripe grape
tomatoes with uniform bright out of hand, add to warm and cold shellfish, tuna.
bruises. When ripe, they are fragrant be peeled before cooking. If peeling Foods: Beef, cod, cucumber,
colour and are plump, smooth and salads or fresh vegetable platters Health highlights: Low in
and deeply coloured, and yield is preferred, cut an “X” in the bottom eggplant, mozzarella, onions,
slightly to gentle palm pressure. of the tomato, place in boiling water fragrant. Avoid those with split with dip, or use as a garnish. To calories. No fat, cholesterol or
Parmesan, romaine, shrimp,
Store unwashed ripe beefsteaks 20 seconds, transfer to a colander, sourdough, veal, zucchini. skins, bruises or soft spots. Store cook: sauté, roast or grill as a side sodium. Provides vitamins A, C
at room temperature out of direct rinse under cold water, then slip unwashed ripe grape tomatoes dish, or add to soups, stews and and K and potassium.
sunlight 1 to 2 days. (If they must be off the skin. To seed the tomato (if at room temperature out of direct casseroles.
Beefsteak Tomato kept longer, refrigerate and use as desired), cut it into wedges and,
cholesterol. Good source of vitamins Grape Tomato sunlight up to 7 days. (If they must Goes with: Herbs, spices and
soon as possible.) using a small paring knife, cut out
Beefsteak tomatoes are bright red, meaty Prep and cook: Beefsteaks bruise the seeds, leaving the flesh intact. A, C and K. Provides vitamins B6 and Grape tomatoes, which grow in clusters be kept longer, refrigerate, and flavours: Basil, breadcrumbs,
E, thiamin, niacin, folate, magnesium use within another 3 to 5 days.) chiles, dill, garlic, olive oil, oregano,
and juicy, have slightly flattened tops and easily; handle with care. Use raw To cook: bake, roast, broil, sauté, grill, like grapes, are available in red and
slices in sandwiches, on burgers and simmer for sauces, or use in soups, and potassium. parsley, tarragon, wine vinegar.
bottoms, and smooth, thin skin. As the in salads, or chop for salsas and cold stews and casseroles. yellow varieties. Oval, smooth-skinned
largest cultivated tomato, beefsteaks are and tiny—about half to one-third the size
typically about 4 inches in diameter and Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
of cherry tomatoes—they typically have Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
can weigh 1 pound or more. Prized for Valeur nutritive Fibre / Fibres 2 g 9% thicker skin, lower moisture and a sweeter Valeur nutritive Fibre / Fibres 1 g 3%
Per 1 large tomato, raw (182 g) Per 4 tomatoes, raw (68 g)
the large, flavourful slices they yield and par tomate de grande taille, crue (182 g)
+ Trans / trans 0 g 0% Sugars / Sucres 5 g flavour. Originally developed in Thailand par 4 tomates, crues (68 g)
for their flavour, vine-ripened beefsteaks Calories 35 as a hybrid of cherry, teardrop and Roma Calories 10
are sweet, slightly tangy, and succulent. *D
V = daily value tomatoes, many varieties are now grown. * DV = daily value
Beefsteaks are used raw and cooked. Calcium / Calcium 2% Iron / Fer 4% Grape tomatoes are mainly used raw. Calcium / Calcium 0% Iron / Fer 2%
Peak season: Summer–early fall; Prep and cook: To use raw: eat Goes with: Herbs, spices and Peak season: Summer–fall. off the skin. To seed (if desired), Goes with: Herbs, spices and
available year-round. out of hand, add to salads or fresh flavours: Balsamic, basil, black Buy and store: Choose very firm, cut into wedges and using a small flavours: Breadcrumbs, buttermilk,
Buy and store: Usually sold in vegetable platters with dip, or use pepper, chives, garlic, olive oil, medium to large bright green paring knife, cut out the seeds, cayenne, cider vinegar, cilantro,
containers. Choose ripe cherry as a garnish. Stuff whole or halves oregano, salt, wine vinegar. tomatoes (small ones may be leaving the flesh intact. Then slice cornmeal, cumin, garlic, salt, sugar.
tomatoes with uniform, bright with guacamole, cheese spread or Foods: Arugula, chicken, crab, sour or bitter). Avoid those with or chop as needed. To use raw, Foods: Apples, avocados, bacon,
colour and a fragrant aroma. Avoid seafood salad as an appetizer. Red cucumbers, feta, lettuce, mozzarella, blemishes, cracks or bruises. Store serve sliced, or chop and add to bell peppers, crab, eggs, jalapeños,
those with split skins, bruises or soft cherry tomatoes are better suited onions, pasta, scallions, shrimp. unwashed in a cool, dry place away salsas, relishes and salads, or as a onions, potatoes, summer squash,
spots. Store unwashed ripe cherry to cooking than yellow ones. To from sunlight 2 to 3 days; do not topping for tacos. To cook: sauté, tomatillos.
tomatoes at room temperature out cook: sauté, roast or grill as a side refrigerate. batter and fry (for classic fried Health highlights: Low in calories
Cherry Tomato of direct sunlight 1 to 2 days. (If they dish, add to stews and casseroles,
sodium. Provides vitamins A, C
Green Tomato Prep and cook: To peel (if desired), green tomatoes), stew, braise, bake, and sodium. No fat or cholesterol.
Cherry tomatoes, available in red and must be kept longer, refrigerate, or simmer for sauces and soups. Green tomatoes sold in grocery stores cut an “X” in the bottom of the roast or broil. Or add to soups, Excellent source of vitamin C.
and K and potassium.
and use within 5 days.) tomato, place in boiling water sauces, omelettes or casseroles, or Good source of vitamin K. Provides
yellow varieties, are small (about 1 inch in are typically unripe red tomatoes such as use in chutneys and jams. They
20 seconds, transfer to a colander, vitamin A, thiamin, folate and
diameter), round or oblong, and smooth- beefsteak. They’re light to medium green rinse under cold water, then slip can also be pickled. potassium.
skinned. Red cherry tomatoes are deep (sometimes tinged with white, pale yellow
red (resembling cherries), and very sweet. Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
or pink), smooth and firm, with a pleasing Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Yellow cherry tomatoes can be pale yellow Valeur nutritive Fibre / Fibres 1 g 3% piquant flavour. (“True” green tomatoes are Valeur nutritive Fibre / Fibres 1 g 5%
Per 4 cherry tomatoes, raw (68 g) Per 1 medium green tomato, raw (123 g)
to golden, and are typically less acidic than par 4 tomates cerises crues (68 g)
+ Trans / trans 0 g 0% Sugars / Sucres 2 g heirloom varieties, such as Evergreen, bred par tomate verte de taille moyenne,
red, with flavour ranging from somewhat Calories 10 to be green when fully ripe, and are not crue (123 g)
Sodium / Sodium 0 mg 0% Calories 30 Sodium / Sodium 15 mg 1%
bland to sweet and flavourful. Cherry *D
V = daily value widely available.) Green tomatoes are * DV = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 6% Vitamin C / Vitamine C 15 % Vitamin A / Vitamine A 8% Vitamin C / Vitamine C 50 %
tomatoes are used raw and cooked. Calcium / Calcium 0% Iron / Fer 2% used raw, cooked and pickled. VQ = valeur quotidienne Calcium / Calcium 2% Iron / Fer 4%
Peak season: Available year-round. be kept longer, refrigerate, and use Goes with: Herbs, spices and Peak season: Available year-round. for salsas and cold soups such as casseroles, cooked relishes and
Buy and store: Choose plump, as soon as possible.) flavours: Basil, garlic, mint, olive oil, Buy and store: Choose plump, gazpacho. Cooked, Romas are chutneys. They are also a good
smooth tomatoes with no cracks Prep and cook: Cluster tomatoes oregano, pepper, sea salt, smooth-skinned Romas with no excellent for tomato paste, sauces choice for canning.
sugar, wine vinegar. cracks or bruises. When ripe, they and catsup. Peel and seed before Goes with: Herbs, spices and
or bruises, and attached to fresh, bruise easily; handle with care. are fragrant and deeply coloured, cooking. To peel, cut an “X” in the flavours: Basil, bay leaf, Chianti,
green vines. When ripe, they are Use raw or cooked according to Foods: Beef, bell peppers, and yield slightly to gentle palm bottom of the tomato, place in garlic, marjoram, olive oil, oregano,
fragrant and deeply coloured, the variety: beefsteaks sliced for cucumbers, eggplant, lettuce, pressure. Store unwashed ripe boiling water 30 to 60 seconds, parsley, red wine vinegar, salt.
and yield slightly to gentle sandwiches and salads, or added mozzarella, onions, scallions, Romas at room temperature out of transfer to a colander, rinse under Foods: Arugula, beef, bell peppers,
palm pressure. Store unwashed to cooked dishes; Romas for salads shrimp, zucchini. direct sunlight 1 to 2 days. (If they cold water, then slip off the skin. To eggplant, mozzarella, mushrooms,
Cluster/Hothouse Tomato and stem-side down, at room and sauces; and cherry tomatoes Health highlights: Low in calories Roma/Plum Tomato must be kept longer, refrigerate,
and use within 1 week.)
seed, cut the tomato into wedges
and using a small paring knife, cut
onions, pork, Romano, yellow squash.
temperature out of direct sunlight for eating out of hand and salads, and sodium. No fat or cholesterol. Health highlights: Low in calories.
Cluster tomatoes aren’t a tomato variety, but up to 5 days, picking from the and stuffed as appetizers. Roma or plum tomatoes, also called Italian Prep and cook: Cut out the core out the seeds, leaving the flesh
Provides vitamins A, B6, C, E and K, No fat, cholesterol or sodium.
the way vine-ripened tomatoes are sold: as cluster as needed. (If they must folate, magnesium and potassium. or paste tomatoes, are red, medium-sized, at the stem end. Use raw slices in intact. To cook: sauté, simmer, stew,
Provides vitamins C and K.
sandwiches and salads, or chop bake, roast, or use in soups, stews,
clusters of 4 to 10 tomatoes attached to the vine. narrow and egg- or pear-shaped. San
Also called hothouse (grown in hothouses for Marzano is a variety prized for its flavour.
out-of-season sales) and on-the-vine tomatoes, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Yellow Romas are also available. Thick- Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
several varieties are sold as clusters, including Valeur nutritive Fibre / Fibres 1 g 6% skinned, low-moisture and meaty, Romas Valeur nutritive Fibre / Fibres 1 g 3%
Per 1 medium tomato, raw (123 g) Per 1 Roma/plum tomato, raw (62 g)
medium-sized beefsteak (the most common), par tomate de taille moyenne crue (123 g)
+ Trans / trans 0 g 0% Sugars / Sucres 3 g have dense flesh, few seeds and full, slightly par tomate italienne/prune, crue (62 g)
Roma (plum) and cherry tomatoes. Their Calories 20 sweet flavour, making them an ideal Calories 10
appearance, fragrance and flavour are *D
V = daily value cooking tomato, especially for tomato paste * DV = daily value
excellent, and they keep longer. Calcium / Calcium 2% Iron / Fer 2% and sauces. Romas are also used raw. Calcium / Calcium 0% Iron / Fer 2%

Peak season: Available year-round. Prep and cook: To use raw: eat Foods: Anchovies, blue cheese, Peak season: Available year-round. stir-fries and stews. Or cook as you Health highlights: Low in calories
Buy and store: Usually sold in out of hand, add to salads or fresh chicken, cucumbers, feta, lettuce, Buy and store: Turnip greens are would spinach: boil, steam or sauté. and sodium. No fat or cholesterol.
containers. Teardrop tomatoes vegetable platters with dip, or use onions, shrimp, watercress, sold loose. Choose small, moist To avoid discolouration, do not Excellent source of vitamins A
bruise easily; handle with care. as a garnish. Stuff whole or halves zucchini. leaves. Avoid leaves that are wilted cook in aluminum or iron pans. and K and folate. Good source of
Choose ripe, plump, smooth with guacamole, cheese spread or Health highlights: Low in or yellowed, or have holes or thick Goes with: Herbs, spices and vitamins C and E. Provides vitamin
teardrops that are uniform in size seafood salad as an appetizer. To calories. No fat, cholesterol or stems. To store, wrap in a damp flavours: Butter, cayenne, cumin, B6 and magnesium.
and have bright colour and a cook: sauté, roast or grill as a side sodium. Provides vitamins A, C paper towel, place inside a plastic curry, garlic, hot sauce, lemon,
fragrant aroma. Avoid those with dish, add to stews and casseroles, and K, folate and potassium. bag, and refrigerate 2 to 3 days. red chiles, vinegar.
cracks, bruises or soft spots. Store use in sauces and stir-fries, or cut
Prep and cook: Strip and discard Foods: Bacon, bell peppers, corn,
Teardrop Tomato unwashed ripe teardrops at room in half and use as a pizza topping.
tough stems. Add small leaves cornbread, ham, onions, Parmesan,
Teardrop tomatoes, also called pear temperature out of direct sunlight Goes with: Herbs, spices and Turnip Greens to salads. Stack larger leaves, cut potatoes, smoked sausage.
1 to 2 days. (If they must be kept flavours: Balsamic, basil, black to desired size and add to soups,
tomatoes, are very small, with a rounded Turnip greens are flat, long-stemmed, light
longer, refrigerate, and use as pepper, Champagne, chives, garlic,
bottom tapering to a narrow top, like a soon as possible.) olive oil, salt, sour cream, tarragon. green with a slight purple tint, and fuzzy.
teardrop or tiny pear. Available in red and Young greens are tender and relatively sweet,
yellow varieties, teardrop tomatoes are Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
with a mellow turnip flavour; older greens Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
smooth, thin-skinned, tender and juicy, Valeur nutritive Fibre / Fibres 1 g 5% are tough and strong-tasting. Their robust, Valeur nutritive Fibre / Fibres 3 g 11 %
Per 125 mL chopped, raw (95 g) Per 125 mL, cooked (76 g)
with tiny seeds and rich tomato flavour. par 125 ml émincée, crue (95 g)
+ Trans / trans 0 g 0% Sugars / Sucres 3 g pungent, slightly bitter flavour becomes par 125 ml, cuites (76 g)
They are slightly smaller than cherry Calories 15 milder with cooking. Similar to mustard Calories 15
tomatoes, and can be used raw and *D
V = daily value greens, and a popular ingredient in soul food, * DV = daily value
cooked in the same ways. Calcium / Calcium 0% Iron / Fer 2% turnip greens are mainly used cooked. Calcium / Calcium 10 % Iron / Fer 4%
Peak season: August–September. large tomatoes: Slice to use in Goes with: Herbs, spices and Peak season: May–June; available cover loosely with a plastic bag and Goes with: Herbs, spices and
Buy and store: Choose plump, sandwiches and salads, or chop flavours: Balsamic, basil, chiles, year-round. refrigerate up to 5 days. Or place the flavours: Balsamic, chives, cream,
smooth yellow tomatoes with no for salsas and cold soups such as chives, garlic, mint, olive oil, Buy and store: Watercress is sold in watercress in an open or perforated lime, mustard, olive oil, orange,
cracks, bruises or soft spots. When gazpacho. To peel before cooking, oregano, sea salt, tarragon. bunches. Choose watercress with plastic bag and refrigerate in the oregano, parsley, thyme.
ripe, they’re fragrant and deeply cut an “X” in the bottom of the Foods: Anchovies, bell peppers, fresh-looking, unbroken stems and crisper bin up to 5 days. Foods: Beef, cucumbers, eggs,
coloured, and yield slightly to gentle tomato, place in boiling water black olives, blue cheese, eggplant, deep green leaves. Avoid any with Prep and cook: Remove large endive, fennel, goat cheese, pears,
palm pressure. Store unwashed ripe 20 seconds, transfer to a colander, mozzarella, onions, radicchio, yellow leaves, slippery stems or stems. Rinse the watercress in cold rice, salmon, tomatoes, walnuts.
tomatoes at room temperature out rinse under cold water, and then shellfish, zucchini. an unpleasant smell. Remove the water, and pat dry or dry in a salad
slip off the skin. To seed the tomato Health highlights: Low in
of direct sunlight 1 to 2 days. (If they Health highlights: Low in band holding the bunch together. spinner. Use raw in sandwiches
(if desired), cut it into wedges, and calories and sodium. No fat or
Yellow Tomato must be kept longer, refrigerate,
and use as soon as possible.) using a small paring knife, cut out calories and sodium. No fat or Watercress If the root ball is attached, wrap
the watercress in a damp paper
and salads. Cooking softens the
flavour. To use cooked, add to
cholesterol. Excellent source of
the seeds, leaving the flesh intact. cholesterol. Provides vitamin C, vitamin K. Provides vitamins A
Yellow tomatoes are a variant of a number Prep and cook: Yellow tomatoes folate and potassium.
Watercress, also called American cress towel, place in a plastic bag and soups, omelettes, quiches and
To cook: bake, roast, broil, sauté, and C.
of red tomato varieties. A tomato’s colour bruise easily; handle with care. grill, simmer for sauces, or use in and nasturtium (from the Latin for “twisted refrigerate up to 5 days. If no root other cooked dishes, and as a pizza
Use raw or cooked, as you would ball (the stems have been cut), topping. Watercress is also used as
comes from a mix of pigment compounds: red tomatoes. For medium and
soups, stews and casseroles. nose,” for its pungency), is a delicate stand the stems in a glass of water, a garnish.
yellow tomatoes contain larger amounts cruciferous green that’s a member of the
of yellow-orange beta-carotene but little Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
mustard family. Cultivated along waterways Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
lycopene, which makes red tomatoes red. Valeur nutritive Fibre / Fibres 1 g 2% in the U.S., Europe and Asia, watercress Valeur nutritive Fibre / Fibres 0 g 0%
Yellow tomatoes are usually medium to large par 125 ml émincée, crue (73 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g has small, tender-crisp, heart-shaped par 250 ml, cru (36 g)
slicing tomatoes, and are typically somewhat Calories 10 green leaves on fragile, edible stems. The Calories 0
sweeter. Also available: yellow Roma/plum, *D
V = daily value flavour is slightly bitter with a peppery bite. * DV = daily value
cherry and teardrop/pear tomatoes. Calcium / Calcium 0% Iron / Fer 2% Watercress is used raw and cooked. Calcium / Calcium 4% Iron / Fer 0%
Peak season: October–March; Prep and cook: Cut off the top and Goes with: Herbs, spices and Peak season: Available year-round. pieces, and place in a bowl of water Foods: Apricots, bacon, chicken,
available year-round. bottom. Peel larger turnips; small, flavours: Chives, cider vinegar, Buy and store: Smaller yams may to prevent discolouration. cod, greens, onions, oranges,
Buy and store: Choose firm, young turnips can be left unpeeled. cream, lemon, mustard, paprika, be available whole. Larger yams are To cook: boil, roast or fry, or add pork, tomatoes.
small turnips (less than 3 inches in To use raw, shred or thinly slice for sherry, sugar, thyme, turmeric. cut up and sold in 1- or 2-pound to soups and stews. Or mash Health highlights: Low in
diameter) that are heavy for their salads and slaws. To use cooked, Foods: Apples, bacon, cabbage, chunks in plastic wrap. Look for cooked yams and use in desserts. sodium. No fat or cholesterol.
size, with smooth, unblemished cut into quarters, cubes or slices. carrots, lamb, mushrooms, onions, firm, heavy yams or chunks that Yams can substitute for potatoes Good source of vitamin C. Provides
skin. The greens should look bright To cook: boil, bake, roast, steam, Parmesan, pork, potatoes. are free of soft spots, cracks and or sweet potatoes in many recipes, vitamin B6, thiamin, folate,
and fresh. Remove the greens, and sauté, stir-fry, or add to stews and bruising. Store in a cool, dark place but their blander flavour calls for magnesium and potassium.
store separately: place unwashed casseroles. Cook just until tender stronger, spicier seasonings.
Turnip in a plastic bag and refrigerate (do not overcook: they lose their
cholesterol. Provides vitamin C.
Yam 10 to 14 days. Do not refrigerate.
The turnip is a cruciferous root vegetable sweetness). Mash cooked turnips Yams are tropical tubers often confused Prep and cook: Using a sharp
up to 2 days. Place the turnips flavours: Allspice, butter, chiles,
as a side dish, or purée for soup. knife, cut away the tough skin,
related to the rutabaga. The most common in a perforated plastic bag and with sweet potatoes (in the U.S., orange cilantro, coconut, garlic, ginger,
refrigerate up to 7 days. Cook the greens as you would then slice or cut the yam into
variety is round and white with reddish- other greens. (See Turnip Greens.) sweet potatoes are sometimes mislabelled lime, turmeric.
purple at the top, rings at the base of the as yams). Yams are long and irregularly
leaves, and crisp white flesh. Some varieties Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
shaped, with a rough, bark-like brown skin Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
are cylindrical; others are rose, black or Valeur nutritive Fibre / Fibres 2 g 7% and starchy, dry flesh that may be white, Valeur nutritive Fibre / Fibres 3 g 11 %
Per 125 mL cubes, cooked (82 g) + Trans / trans 0 g 0% Per 125 mL cubes, baked or boiled (72 g) + Trans / trans 0 g 0%
gold. Small, young turnips are tender, thin- par 125 ml de cubes, cuit (82 g) Sugars / Sucres 2 g yellow, purple or pink, with a bland flavour. par 125 ml de cubes, cuite ou bouillie (72 g) Sugars / Sucres 0 g
skinned and sweeter. As turnips mature, Calories 20 Most yams sold weigh 5 to 11 pounds. Calories 80
the flesh becomes woody, with a stronger *D
V = daily value Popular in Latin America and the * DV = daily value
flavour. Calcium / Calcium 2% Iron / Fer 2% Caribbean, yams are used cooked. Calcium / Calcium 0% Iron / Fer 2%

VEGETABLES
Peak season: Available year-round.

Buy and store: Yuca is usually sold
waxed. Choose rock-hard yuca with
an even, cylindrical shape. Avoid
those with bald spots, mould,
cracks or stickiness. Store in a cool,
dry place away from direct sunlight
prussic acid, which is toxic, mainly
in the skin; cooking neutralizes the
small amounts in the flesh. Peel
before cooking: cut off both ends,
and cut away the brown outer
skin and the purple underskin
until only the white flesh is left.
Quarter it lengthwise, placing the
Yuca can also be used instead of
potatoes in many recipes.
flavours: Chiles, cilantro, coconut,
cumin, garlic, lemon, lime,
smoked paprika, vinegar.
Foods: Bell peppers, chayote,
herbs PEAK SEASONS
Fresh herbs: those flavourful sprigs and snips of greenery that bring a dish to life. Herbs are used
up to 7 days. To store peeled Cheddar, chicken, onions, plantains,
pieces, place in a container, cover cut pieces in water, and cut out the
with water and refrigerate up to tough strings in the centre. Then
pork, scallions, seafood. worldwide, and probably have been even before fire was discovered. In ancient times they were
cut or grate as needed. To cook: Health highlights: Low in
Yuca/Cassava 3 days. Or freeze, tightly wrapped,
for several months. boil, steam, stew, fry or sauté. Add sodium. No fat or cholesterol. Good thought to be magic. And from a culinary standpoint, they are! Herbs can make even the simplest
mashed or puréed cooked yuca to source of vitamin C and folate.
Yuca or cassava (or manioc or tapioca) is a Prep and cook: Do not eat raw Provides thiamin, niacin, vitamin dishes taste extra special.
soups and stews to thicken.
tropical tuber with bark-like brown skin and yuca. Raw sweet yuca contains B6, magnesium and potassium.
hard, smooth, starchy white flesh. Widely Countless recipes call for fresh herbs and tell you how to use them. But if you aren’t following a
used in Latin America, the Caribbean and Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
recipe, add them near the end of cooking. (Heat causes their flavour to fade.) To substitute fresh
Africa (and unrelated to yucca, the desert Valeur nutritive
succulent), yuca has two main categories: Per 125 mL, raw (109 g)
Fibre / Fibres 2 g
Sugars / Sucres 2 g
8%
herbs for dried, just double the amount called for.
par 125 ml, cru (109 g)
sweet and bitter. Sweet yuca, sold fresh in Calories 170
Herbs give a burst of distinctive flavour to just about everything: grilled and roasted meat,
the U.S., is creamy, buttery and subtly sweet *D
V = daily value
when cooked, and can substitute for potatoes.
Calcium / Calcium
0%
2%
Iron / Fer
35 %
2%
seafood dishes, salads, vegetables, sauces, even fruit, sorbet and more—like magic!

Buy and store: Choose firm, bright
zucchini that are fairly heavy for
needed. To use raw, add slices to
raw vegetable platters with dip,
grate to use in breads, fritters and
lemon, olive oil, oregano,
parsley, pepper, wine vinegar.
Foods: Beef, eggplant, feta,
spring
pancakes, or add tiny zucchini to Chervil
their size. Smaller, younger zucchini mushrooms, onions, pancetta,
are more tender and have thinner salads. To cook: bake (stuffed or Parmesan, salmon, tomatoes,
skin; larger ones are best for stuffed
zucchini dishes. Avoid any with
nicks, bruises or soft spots. To store,
unstuffed), roast, sauté, grill, stir-fry,
boil, steam, microwave, deep-fry,
or add to soups, stews, casseroles
walnuts.
Health highlights: Low in calories. summer
place unwashed in a plastic bag and lasagna. Add puréed cooked Basil
Zucchini and refrigerate up to 5 days. zucchini to pasta sauces. Zucchini
Good source of vitamin A and
folate. Provides vitamins B6 and C, Marjoram
Zucchini (Italian for “small squash”) Prep and cook: Zucchini is
can also be pickled.
magnesium and potassium. Mint
is slender and cylindrical, typically 4 to used unpeeled. Cut off the neck Goes with: Herbs, spices and
year-round
and base, then cut or grate as flavours: Basil, chiles, dill, garlic,
8 inches long and 2 to 3 inches around,
with edible deep green skin sometimes
streaked with yellow-green. The firm flesh Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Basil
is white tinged with green, with small, Valeur nutritive Fibre / Fibres 1 g 5%
Bay Leaf
Per 125 mL cubes, cooked (127 g) Chervil
edible seeds. Pale green, yellow, round par 125 ml de cubes, cuite (127 g)
and “baby” varieties are also available. Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g Chives
Calories 20
Cilantro
Tender and mild-tasting when cooked, *D
V = daily value
VQ = valeur quotidienne Vitamin A / Vitamine A 15 % Vitamin C / Vitamine C 25 % Dill
this popular vegetable is extremely versatile. Calcium / Calcium 2% Iron / Fer 4% Marjoram
Mint
Nutrition Terms: Excellent source. A serving contains at least 25 % of the Daily Value (DV) (at least 50 % DV for vitamin C). Oregano
Good source. A serving contains at least 15 % of the DV (at least 30 % DV for vitamin C). Provides. A serving contains at least Parsley
5 % of the DV. Very high fibre. A serving contains at least 6 grams of fibre. High fibre. A serving contains 4–5 grams of fibre.
Rosemary
Sage
Savory
Tarragon
Thyme
120 121

HERBS HERBS
Peak season: Summer; available Or stand the stems in a glass of soups, vegetables, pasta and Asian Peak season: Available year-round. Prep and cook: Rinse, shake off Goes with: Herbs, spices and
year-round. water, cover loosely with a plastic dishes. To use in cooked dishes, Buy and store: Chives are sold in water and pat dry with paper towels. flavours: Butter, chervil, cream,
Buy and store: Fresh basil is bag and refrigerate several days, add to stir-fries, sautées, sauces, bunches. Thin, bright green younger Chop or mince as needed with a dill, dry sherry, garlic, marjoram,
usually sold in packets or as small changing the water every 2 days. stews, soups and pizza during the chives are milder; larger, more sharp knife or kitchen scissors. To use parsley, sour cream, tarragon.
plants. Choose basil with evenly Prep and cook: Remove the leaves last 2 minutes of cooking. mature chives are stronger. Choose fresh, sprinkle on baked potatoes, Foods: Asparagus, carrots, chicken,
coloured leaves that are bright, from the inedible stems. Rinse, Goes with: Herbs, spices and chives with uniform colour and no seafood or potato salads, soups, fish, cod, cucumbers, eggs, green beans,
fresh and fragrant. Avoid limp or shake off water, and pat dry with flavours: Balsamic, Chianti, chiles,
garlic, lemon, olive oil, orange, sign of browning or wilting. Avoid flatbreads, or in dips. To use cooked, potatoes, shellfish, sole.
wilting basil, or any with dark spots paper towels. To cut (if desired):
or slimy, dark-coloured leaves. To mince or cut into strips with a oregano, parsley, soy sauce. any that are slimy or have an “off” add to stir-fries, egg dishes, soups, Health highlights: No fat,
store, wrap unwashed sprigs in sharp knife, or snip with kitchen Foods: Arugula, chicken, eggplant, odour. To store, wrap unwashed stews and casseroles during the cholesterol or sodium. Excellent
Basil a damp paper towel, place in a scissors, or tear by hand. Use fresh mozzarella, Parmesan, seafood, Chives in a damp paper towel, place in a last minute of cooking. To use as a source of vitamin K. Provides vitamins
Basil, a relative of mint, is a key ingredient partially open resealable plastic for pesto, in salads, sandwiches, tomatoes, walnuts, white beans, Chives are a member of the onion family. partially open resealable plastic bag garnish, cut 3-inch lengths from the A and C and folate.
bag and refrigerate on the top salad dressings and fresh sauces, zucchini. and refrigerate on the top shelf (the tips of slender, young chives and
in Italian and Asian cooking. The more than shelf (the warmest area, to prevent or on bruschetta. Sprinkle as a Health highlights: No fat, The most familiar variety has slender, bright warmest area, to prevent freezing) place upright in soft foods such as
50 varieties have names that reflect their freezing) several days. Check daily. topping on cooked dishes such as cholesterol or sodium. Provides green, hollow leaves 6 to 10 inches long that several days. Check daily. mashed potatoes or polenta.
vitamin A.
flavour (e.g., cinnamon basil), appearance taper to a point at the top, and a delicate,
(purple ruffled) or locale (Thai, Genovese). Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
mild onion flavour. Other varieties include Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
Sweet basil, the most common, has yellow- Valeur nutritive Fibre / Fibres 0 g 0% curly chives, with curled greenish-blue leaves; Valeur nutritive Fibre / Fibres 0 g 0%
Per 60 mL chopped, fresh (11 g) Per 60 mL chopped, fresh (12 g)
green to dark green leaves up to 4 inches par 60 ml émincé, frais (11 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g and Chinese chives, with flat leaves and par 60 ml émincé, frais (12 g)
long, a sweet, clove-like fragrance and a Calories 0 a garlicky flavour (see Gau Choy/Chinese Calories 0
mildly pungent flavour that evokes clove, *D
V = daily value Chives). Chives’ lavender flowers are also * DV = daily value
anise and mint. Calcium / Calcium 2% Iron / Fer 2% edible. Fresh chives are used raw and cooked. Calcium / Calcium 2% Iron / Fer 2%
Peak season: Available year-round. Prep and cook: Bay leaves are Goes with: Herbs, spices and Peak season: Available year-round. refrigerate several days, changing the Goes with: Herbs, spices and
Buy and store: Choose whole, used for flavouring, and are not flavours: Basil, black pepper, Buy and store: Cilantro is sold in water every 2 days. flavours: Chiles, coconut, cumin,
brightly coloured fresh bay eaten. Rinse fresh bay leaves, Burgundy, chiles, cream, garlic, bunches. Choose leafy bunches Prep and cook: Cilantro is delicate: garlic, ginger, lemongrass, lime,
leaves with a strong aroma. Avoid shake off water and pat dry with olive oil, orange, oregano, parsley. with fresh, bright leaves and a handle with care, and don’t wash orange, sour cream, turmeric.
leaves that are wilted, broken or paper towels. If using California Foods: Beef, carrots, chicken, crab, good fragrance. Avoid cilantro with until ready to use. Remove any Foods: Avocados, black beans,
bay leaves, use half the amount yellowing, dark or rotting leaves, or roots and thick stems. Rinse, shake chicken, cod, corn, mangoes, onions,
have brown spots. To store, wrap flounder, lentils, pork, potatoes,
called for. Add whole to marinades that is limp or withered. To store, wrap off water and pat dry with paper pork, shellfish, tomatoes.
unwashed in a damp paper towel, squash, tomatoes. towels, or dry in a salad spinner. To
unwashed in a damp paper towel, Health highlights: No fat,
Bay Leaf place in a partially open resealable and slow-cooked dishes such
as sauces, stews, soups, stocks,
Health highlights: No fat, place in a partially open resealable cut (if desired): mince with a sharp cholesterol or sodium. Good
plastic bag, and refrigerate on
Bay leaves are the leaves of the the top shelf (the warmest area, vegetable dishes and roasted
cholesterol or sodium. Cilantro plastic bag and refrigerate on the top
shelf (the warmest area, to prevent
knife or snip with kitchen scissors.
Use in salsas, salads, guacamole
source of vitamin K.
Mediterranean bay laurel tree. Widely used to prevent freezing) several days. meats. Remove before serving. Bay Cilantro, also called Chinese parsley, is freezing) several days. Check daily. and bean dips, and in cooked dishes
Check daily. leaves are also used in seasoning
in French, Moroccan and Turkish cooking, from the coriander plant, specifically its Or stand the roots (if attached) or such as chilis, chutneys, soups,
blends for seafood and pickling. trimmed stems in a glass of water, curries, stir-fries and casseroles.
the leaves are shiny medium-green ovals small, bright green feathery leaves and cover loosely with a plastic bag and Use whole sprigs as a garnish.
with rough edges. They have a pungent edible stems. (Coriander seeds are used as a
flavour when fresh, and are mellower and Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ* spice.) A key ingredient in Latin American, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
sweeter dried. Also used are the leaves Valeur nutritive Fibre / Fibres 0 g 0%
Caribbean, North African and Asian Valeur nutritive Fibre / Fibres 0 g 0%
Per 15 mL, dried (1.8 g) Per 60 mL leaves, fresh (4.1 g)
of the California bay tree: greyish-green, par 15 ml, séché (1,8 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g cuisines, cilantro has a distinctive pungent, par feuille de 60 ml, fraîche (4,1 g)
long and narrow, with a stronger flavour. Calories 5
Cholesterol / Cholestérol 0 mg Protein / Protéines 0.1 g earthy flavour (often described as “soapy”) Calories 0
Sold fresh and dried, bay leaves are used Sodium / Sodium 0 mg 0% that works well with spicy flavours in fresh Sodium / Sodium 0 mg 0%
*D
in cooked dishes. Calcium / Calcium 2% Iron / Fer 6% and cooked dishes. Calcium / Calcium 0% Iron / Fer 0%
Peak season: Early spring; Prep and cook: Rinse, shake off Goes with: Herbs, spices and Peak season: Available year-round. Prep and cook: Rinse, shake off Goes with: Herbs, spices and
available year-round. water and pat dry with paper flavours: Butter, chives, cream, Buy and store: Dill is usually sold water and pat dry gently with paper flavours: Butter, celery seed, cream,
Buy and store: Chervil is usually towels. To cut (if desired): mince olive oil, parsley, Sauvignon Blanc, in packets. Dill is delicate and spoils towels. To cut, finely chop with a cumin, mustard, salt, sour cream,
sold in bunches. Choose bunches with a sharp knife or snip with tarragon, wine vinegar. quickly; handle with care. Choose sharp knife or snip with kitchen thyme, vinegar, vodka.
kitchen scissors. To use fresh, dill with fresh bright leaves and no scissors. Use in salad dressings, dips Foods: Beets, cabbage, carrots,
with fresh, bright, feathery leaves Foods: Asparagus, beans, carrots,
sprinkle as a topping on soups, yellowing, black, slime or wilting. and spreads, cold dishes such as cheese, chicken, cucumbers, eggs,
with a noticeable celery or licorice chicken, eggs, ham, peas, potatoes, potato or chicken salads, and to
fragrance. Avoid chervil that looks vegetables, pasta and other seafood, spinach. (A slight drooping of the leaves is fish, potatoes, smoked salmon,
cooked dishes just before serving. acceptable.) To store, wrap unwashed flavour butter and vinegar. Add tomatoes.
faded, has brown spots, or is limp or Health highlights: No fat, to cooked dishes such as sauces,
in a damp paper towel, place in a
withered. To store, wrap unwashed Use in cooked dishes such as
sauces, soups, stews, omelettes,
cholesterol or sodium. Dill partially open resealable plastic bag casseroles, baked seafood, and
cholesterol or sodium.
Chervil in a damp paper towel, place in a
partially open resealable plastic bag stir-fries or sautées during the Dill, also called dill weed, has feathery and refrigerate on the top shelf (the quiches during the last minute of
cooking. Sprinkle as a topping just
Chervil, a member of the parsley family, last 2 minutes of cooking. Use fronds of long, slender, blue-green, needle- warmest area, to prevent freezing)
and refrigerate on the top shelf (the several days. Check daily. before serving, or use dill sprigs as a
has tiny, lacy, light green leaves, a fragrance warmest area, to prevent freezing) whole sprigs as a garnish. like leaves. Related to carrots, this aromatic garnish. Add whole stalks with seeds
several days. Check daily. attached when pickling vegetables.
reminiscent of celery and licorice, and a herb has a sweet, grassy flavour with hints
delicate, fresh flavour with hints of parsley Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
of anise, celery and parsley. (Dill seed, used Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
and anise. Essential to French cuisine, Valeur nutritive Fibre / Fibres 0 g 0%
mainly in pickling, has a pungent, slightly Valeur nutritive Fibre / Fibres 0 g 0%
Per 15 mL, dried (1.9 g) Per 60 mL sprigs (2.3 g)
chervil is especially well-suited to subtle par 15 ml, séché (1,9 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g bitter flavour.) Essential in Scandinavian par 60 ml de brins (2,3 g)
dishes, as it intensifies the flavours of other Calories 0
Cholesterol / Cholestérol 0 mg Protein / Protéines 0.4 g cuisine and popular in Polish, Russian Calories 0
herbs. Chervil is sold fresh and dried; *D
V = daily value and German cooking, fresh dill is used * DV = daily value
fresh has stronger flavour. Calcium / Calcium 2% Iron / Fer 4% to flavour hot and cold dishes. Calcium / Calcium 0% Iron / Fer 2%

HERBS HERBS
Peak season: Summer; Prep and cook: Rinse, shake off Goes with: Herbs, spices and Peak season: Available year-round. Prep and cook: Rinse; pat dry with Goes with: Herbs, spices and
available year-round. water and pat the sprigs dry with flavours: Basil, butter, cream, garlic, Buy and store: Parsley is sold in paper towels. Cut the leaves from the flavours: Balsamic, breadcrumbs,
Buy and store: Fresh marjoram paper towels. Remove the leaves lemon, olive oil, oregano, pepper, bunches. Choose parsley with stems with a sharp knife or kitchen butter, cilantro, cumin, dry vermouth,
is usually sold in packets. Choose from the stems, then chop or sage, wine vinegar. unbroken deep-green leaves and scissors, then chop the leaves as garlic, lemon, mint, mustard, olive
mince as needed with a sharp a fresh fragrance. Avoid any with needed. Parsley blends well with oil, oregano.
fresh, unwilted marjoram with no Foods: Beef, chicken, duck, lamb, leaves that are yellow, spotted, dried many herbs and seasonings. Use Foods: Beans, bulgur, capers, carrots,
blackened leaves. To store, wrap knife or snip with kitchen scissors. onions, peas, potatoes, seafood, out, wilting or slimy. To store, wrap in salads, dressings, dips, spreads, chicken, eggplant, mushrooms,
unwashed in a damp paper towel, Use fresh in salads, or in cooked tomatoes, turkey, white beans. unwashed in a damp paper towel, sauces, soups, stews, casseroles, onions, potatoes, seafood.
dishes such as sauces, soups,
Marjoram place in a partially open resealable
plastic bag and refrigerate in the stuffings, roasted or grilled meats
Health highlights: No fat, place in a partially open resealable
plastic bag and refrigerate on the top
stuffings, and roasted meats and
seafood. Or sprinkle on soups,
cholesterol or sodium. Good cholesterol. Low sodium. Excellent
Marjoram, a member of the mint family, is warmest part of the refrigerator and vegetables, adding at the end shelf (the warmest area, to prevent omelettes, cooked vegetables, and source of vitamin K. Provides vitamins
source of vitamin K. Provides iron.
closely related to oregano but has a sweeter, (usually the top shelf, to prevent of cooking. Or sprinkle on soups, Parsley freezing) several days. Check daily. Or
trim the stems diagonally, stand them
pasta. Parsley is a key ingredient in
Middle Eastern tabbouleh salad, the A and C and iron.
freezing) several days. Check daily. omelettes and other dishes just
milder flavour. The most common variety before serving. Curly-leaf and Italian (flat-leaf) parsley are in a glass of water, cover loosely with Italian condiment gremolata, French
a plastic bag and refrigerate several persillade seasoning, and Argentinian
has small, oval, pale green leaves with a the best-known varieties of this widely used chimichurri sauce.
days, changing the water every 2 days.
velvety texture. Native to Eastern Europe, herb. A member of the carrot family and
marjoram is widely used in European Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
a Mediterranean native, parsley has green Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
and North African cooking; Middle Valeur nutritive Fibre / Fibres 1 g 3%
leaves and a fresh flavour. Italian parsley is Valeur nutritive Fibre / Fibres 0 g 0%
Per 15 mL, dried (1.7 g) Per 60 mL chopped, fresh (12 g)
Eastern cuisine commonly uses a local, par 15 ml, séchée (1,7 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g the more versatile: its flat, serrated leaves add par 60 ml émincé, frais (12 g)
more aromatic variety called za’tar. Calories 0
Cholesterol / Cholestérol 0 mg Protein / Protéines 0.2 g a stronger, sweeter, fresh peppery flavour to a Calories 0
Fresh marjoram is used in cooked *D
V = daily value variety of dishes. The milder curly-leaf parsley * DV = daily value
dishes and as a garnish. Calcium / Calcium 4% Iron / Fer 10 % is also used as a garnish. Calcium / Calcium 2% Iron / Fer 6%
Peak season: June–August; a plastic bag and refrigerate several and herbal teas, and in cocktails such Peak season: Available year-round. pull them off the stems. Chop the Goes with: Herbs, spices and
available year-round. days, changing the water every 2 days. as the classic mint julep. Use leaves or Buy and store: Fresh rosemary leaves as needed and use in salad flavours: Balsamic, Cabernet, chiles,
Buy and store: Fresh mint is usually Prep and cook: Rinse, shake off sprigs as a garnish. is typically sold in packets or as dressings, sauces and marinades, cream, cumin, dry vermouth, garlic,
sold in bunches or packets. Choose water and pat dry with paper towels. Goes with: Herbs, spices and small plants. Choose rosemary use to flavour dipping oils, add lemon, olive oil, orange.
mint with bright, evenly coloured Remove the leaves from the stems. flavours: Bourbon, chiles, chocolate, with sprigs that look fresh and to salads, stuffings and breads, Foods: Beef, chicken, lamb, onions,
leaves and a fresh fragrance. Avoid Use whole, or chop as needed with a cilantro, citrus, cumin, dill, ginger, full, and have a good fragrance. or sprinkle on meats, seafood pork, potatoes, spinach, swordfish,
mint with leaves that are wilted, dried sharp knife or kitchen scissors. Use in parsley, sugar. Avoid rosemary with leaves that or vegetables before cooking. veal, white beans.
out, yellow or brown. To store, wrap uncooked dishes such as salads, salsas Foods: Beans, bulgur, cucumbers, are sparse, or brown and dried out. Use sprigs in soups and stews
Mint unwashed in a damp paper towel, and marinades. Add to cooked dishes lamb, melon, peas, scallions, Rosemary To store, place unwashed sprigs in (remove before serving), or place
cholesterol or sodium.
place in a partially open resealable such as sauces, chutneys, curries, strawberries, tomatoes, yogurt. a partially open resealable plastic inside whole poultry or fish before
Mint, which has more than 30 varieties, Rosemary (from “rosmarinus,” Latin cooking. Use leafy stems as a
plastic bag, and refrigerate on the top Middle Eastern and Thai dishes, Health highlights: No fat, cholesterol bag and refrigerate several days.
is versatile as well as popular; peppermint shelf (the warmest area, to prevent and jellies. Use in sweets including or sodium. for “sea dew”) is a Mediterranean native Check daily. basting brush: tie them together
and spearmint are the most widely used. freezing) several days. Check daily. candies, cookies, sorbet, ice cream, and a member of the mint family with with kitchen twine, dip in oil, and
Prep and cook: Rinse; pat dry with
Or trim the stems and stand them in and cream pies. Brew mint as tea, or brush on meat or vegetables
Peppermint has smooth, oval, dark green narrow, pine-like dark or silver-green paper towels. Snip the leaves, or
a glass of water, cover loosely with use in beverages such as lemonade before and during cooking.
leaves, purplish stems and a pungent, leaves on woody stems. Its aromatic,
peppery yet cool flavour. Spearmint has Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
pungent fragrance and distinctive, Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
slightly ruffled, oval, green or grey-green Valeur nutritive Fibre / Fibres 1 g 2% astringent flavour have hints of pine, Valeur nutritive Fibre / Fibres 1 g 4%
Per 60 mL leaves, fresh (6.5 g) Per 60 mL, fresh (6.8 g)
leaves and a cool, refreshing flavour. Par 60 ml de feuilles, fraîche (6,5 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g lemon and mint. Popular in French, par 60 ml, frais (6,8 g)
Sweeter white-tipped apple mint is Calories 0 Italian and Mediterranean cooking, Calories 10
available packaged. Mint is used in *D
V = daily value rosemary works well in a wide variety of * DV = daily value
savoury dishes, desserts and beverages. Calcium / Calcium 2% Iron / Fer 2% dishes, and especially with strong flavours. Calcium / Calcium 2% Iron / Fer 4%
Peak season: Available year-round. towels. Remove the leaves from the Goes with: Herbs, spices and Peak season: Available year-round. Prep and cook: Rinse; pat dry with Foods: Eggplant, fish, game,
Buy and store: Fresh oregano is stems by snipping off or by hand. flavours: Basil, breadcrumbs, butter, Buy and store: Fresh sage is usually paper towels. Cut the leaves from the Parmesan, pasta, polenta, pork,
usually sold in bunches or packets, Chop or mince as needed with a Chianti, chiles, cumin, garlic, lemon, stems with a sharp knife or kitchen potatoes, squash, tomatoes, veal.
sharp knife or kitchen scissors. Use olive oil, red wine vinegar. sold in small bunches or packets, or
or as small plants. Choose fresh as small plants. Choose sage with scissors, or remove by hand, then Health highlights: No fat,
oregano with evenly coloured in salads, dressings, marinades, Foods: Anchovies, beans, leaves that have good colour, are chop as needed. Use in cream or cholesterol or sodium. Excellent
green leaves and a fresh fragrance. salsas, dips and spreads. Add to bell peppers, chicken, lamb,
cooked dishes such as tomato- soft and velvety, and have good butter sauces, stuffings and fillings, source of vitamin K.
Avoid oregano with leaves that are Parmesan, potatoes, seafood, casseroles, bean dishes, and roasted
wilted, dried out, yellow or brown. based sauces as well as soups, tomatoes, zucchini. fragrance. Avoid any with brown
Oregano To store, place unwashed sprigs in stews, casseroles, chilis, grilled or
Sage spots or torn or dried-out leaves. meats and vegetables. Fry whole
Oregano, a member of the mint family a partially open resealable plastic roasted meats and seafood, and Sage, a Mediterranean native, comes To store, place unwashed sprigs in leaves until crisp to use as a garnish.
pizza. Use the stems as a basting cholesterol or sodium. Excellent
bag and refrigerate on the top a partially open resealable plastic Goes with: Herbs, spices and
and related to marjoram and thyme, has shelf (the warmest area, to prevent brush: tie them together with source of vitamin K. Provides iron from the sage shrub (or salvia, Latin
kitchen twine, dip in oil, and brush and vitamin E. bag and refrigerate on the top flavours: Butter, cream, garlic,
small, round or narrow, sometimes fuzzy freezing) several days. Check daily.
on meat or vegetables before and
for “healthy”). The leaves are oval, shelf (the warmest area, to prevent marjoram, nutmeg, olive oil,
green leaves and a strong, distinctive, Prep and cook: Rinse, shake off during cooking. grey-green and slightly fuzzy, with a freezing) several days. Check daily. parsley, Pinot Grigio.
water, and pat dry with paper
pungent fragrance and flavour. Varieties pungent, slightly musty mint fragrance
include Italian, Sicilian and Greek, the Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
and an aromatic, somewhat bitter flavour. Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
most commonly available. (Mexican Valeur nutritive Fibre / Fibres 2 g 8%
Pineapple sage, an available variety, has a Valeur nutritive Fibre / Fibres 1 g 3%
Per 15 mL, dried (4.6 g) Per 15 mL, dried (2.0 g)
oregano, with a similar flavour, is not a par 15 ml, séché (4,6 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g strong, sweet scent. Sage is a key ingredient par 15 ml, séché (2,0 g)
true oregano.) Oregano is a key ingredient Calories 10
Cholesterol / Cholestérol 0 mg Protein / Protéines 0.4 g in southern European cooking, and works Calories 5
in Southern Italian, Greek and *D
V = daily value especially well with poultry, as in classic * DV = daily value
Mediterranean cooking. Calcium / Calcium 6% Iron / Fer 10 % Italian chicken saltimbocca. Calcium / Calcium 4% Iron / Fer 4%

HERBS

Buy and store: Fresh savory sprigs
are usually sold in packets. Choose
savory with leaves that have bright
Prep and cook: Savory has a
strong flavour; use lightly. Rinse,
shake off water, and pat dry with
paper towels. Cut the leaves from
flavours: Butter, chiles, cream,
garlic, mustard, olive oil, oregano,
red wine, salt, thyme.
glossary
colour and an aromatic fragrance. the stems with a sharp knife or
kitchen scissors. Use whole, or
Foods: Carrots, game, goat cheese, Some of the terms used in this book.
Avoid savory with yellow, brown kale, lentils, peas, pork, poultry,
or dried-out leaves, or is wilting chop or mince as needed. Use in turnips, white beans.
or slimy. To store, place unwashed marinades, sauces, spreads and
sprigs in a partially open resealable patés, soups, omelettes, stews
Savory plastic bag and refrigerate on and stuffings. Add sprigs to hearty calcium and iron.
Savory, also called “the bean herb,” is a the top shelf (the warmest area, dishes such as beans or grilled or
to prevent freezing) several days. roasted meats or seafood (remove
Mediterranean native related to mint. before serving), and to flavour
Check daily.
Widely used in Europe, savory has a strong vinegars.
fragrance and flavour similar to thyme.
The two most common savory varieties Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
are summer and winter. Summer savory Valeur nutritive Fibre / Fibres 2 g 8%
Per 15 mL, dried (4.5 g)
has narrow, inch-long, grey-green leaves, par 15 ml, séchée (4,5 g)
and is somewhat milder. Winter savory Calories 10
has glossy dark green leaves and a potent *D
V = daily value Aril The edible small seed and surrounding Husk The dry, fibrous outer covering of seeds Root vegetable The edible, starchy
peppery flavour. Calcium / Calcium 8% Iron / Fer 10 % transparent, juice-filled sac of a pomegranate. and certain fruits and vegetables, such as corn. underground part of a plant, such as taproots,
Sometimes used interchangeably with hull for tuberous roots and tubers; examples include
Bloom A natural, edible, pale grey or silvery
nuts and seeds. Also: to remove the husk. beets, carrots, radishes and sweet potatoes.
“frost”-like coating on the skin of fruits such
Peak season: Available year-round. Prep and cook: Tarragon has a Goes with: Herbs, spices and as grapes and plums to protect them from Hydroponics The science of growing plants Russeting A rough, brownish or greenish-
Buy and store: Fresh tarragon strong flavour; use lightly. Rinse; flavours: Chardonnay, chervil, moisture. in a liquid nutrient instead of soil, supported brown patch on the skin of apples and pears;
sprigs are usually sold in packets. shake off water, and pat dry with chives, cream, mayonnaise,
on sterile peat or gravel in an air- and light- not a sign of poor quality. Russeting is normal
Choose tarragon with leaves a paper towels. Cut the leaves mustard, olive oil, parsley, thyme, Cling/Clingstone, Freestone Cling or
from the stems with a sharp knife wine vinegar. controlled indoor environment. Hydroponics for certain fruit varieties, such as Bosc pears.
that have bright colour and an clingstone: A fruit with a pit that’s attached to
aromatic fragrance. Avoid tarragon or kitchen scissors. Use whole, or Foods: Artichokes, beef, carrots, allows for growing fruits and vegetables out of
chop or mince as needed. Use in the flesh. Freestone: A fruit with a pit that’s not Scald A dry, rough, tan or brown area on the
with yellow, brown or dried-out chicken, eggs, mushrooms, onions, season, in inhospitable climates, or in areas with
leaves, or is wilting or slimy. To salads, dressings and vinaigrettes, potatoes, seafood, tomatoes, veal.
attached to the flesh and pulls away easily and skin of fruits such as apples and citrus, caused by
poor soil. A familiar example is the hydroponic
store, place unwashed in a partially herb butters, marinades, sauces, cleanly. Cling peaches and freestone peaches are overexposure to the sun. Scald typically doesn’t
Health highlights: No fat, (hothouse) tomato.
open resealable plastic bag and stuffings and fillings, omelettes, familiar examples. affect the fruit’s quality or flavour.
Tarragon refrigerate on the top shelf (the sautés, gratins and other baked
vitamin B6, folate, calcium and iron. Legumes Also called shell beans. Edible seeds
Tarragon (the name derives from “dragon” warmest area, to prevent freezing) dishes, and as a flavouring for Crisphead, Looseleaf Two main types of Scoville Scale A method of measuring the
beverages. Use whole sprigs to of pods that split in half on both sides when ripe;
several days. Check daily. lettuce. Crisphead lettuce: A large, round, tight chemical compound capsaicin—the heat—of a
in Old French) has thin, narrow, tender dark flavour vinegars and mustards. examples include black beans, garbanzos, black-
head of pale green leaves, such as iceberg lettuce. pepper, expressed in Scoville heat units (SHUs);
green leaves 1 to 4 inches long, an aromatic eyed peas and soybeans.
Looseleaf (or leaf ) lettuce: Leaves branching created by American pharmacist Wilbur Scoville
fragrance and a strong, distinctive sweet- Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
from one stalk and forming a loose bunch, such Oxidation The chemical process that causes in 1912. Scoville ratings range from 0 SHUs (no
spicy, anise-like flavour. A key ingredient in Valeur nutritive Fibre / Fibres 0 g 0% as red leaf lettuce. certain fruits and vegetables (such as apples and capsaicin) for bell peppers to 15 million SHUs
Per 15 mL, dried (4.9 g)
classic French cuisine and the main flavour par 15 ml, séché (4,9 g)
+ Trans / trans 0 g 0% Sugars / Sucres 0 g potatoes) to darken when cut and exposed to (pure capsaicin). Chiles commonly used in
of Béarnaise sauce, French tarragon is the Cholesterol / Cholestérol 0 mg Protein / Protéines 1 g Cruciferous vegetable (From crux,
Calories 15 air. Placing cut pieces in water with lemon juice cooking, such as poblano, serrano and habanero,
Sodium / Sodium 0 mg 0% Latin for “cross.”) A type of vegetable with
variety that’s most widely available, and the *D
V = daily value prevents oxidation. fall within the 2,500-300,000 SHU range.
VQ = valeur quotidienne Vitamin A / Vitamine A 2% Vitamin C / Vitamine C 4% 4 petals of equal size that form the shape of
one best suited to cooking. Calcium / Calcium 6% Iron / Fer 10 %
a cross; includes bok choy, broccoli, Brussels Pectin A gelatinous, water-soluble type of fibre Tuber The thick, fleshy, sometimes fibrous
sprouts, cabbage, cauliflower, collards, kale, in some vegetables and fruits (such as apples) underground portion of a plant’s stem that stores
kohlrabi, rutabaga and Swiss chard. used as a thickener; an essential ingredient in starch; examples include potatoes, yams and
Peak season: Available year-round. Prep and cook: Thyme has a Goes with: Herbs, spices and jams and jellies. Jerusalem artichokes.
Buy and store: Fresh thyme sprigs strong flavour; use lightly. Rinse; flavours: Bay leaf, cream, garlic, Drupe, Drupelet Drupe: A thin-skinned
are usually sold in packets. Choose shake off water and pat dry with lemon, mint, mustard, olive oil, fruit with soft, juicy flesh and 1 hard pit (stone) Pith The soft, white, spongy and usually bitter Zest The outer, coloured part of citrus peel,
thyme with leaves that have bright paper towels. To use the leaves, parsley, rosemary, sage. in the centre. Includes apricots, cherries, layer between the outer peel and the flesh of which has a strong citrus flavour. Grated zest is
colour and an aromatic fragrance. remove them from the stems by Foods: Beef, carrots, goat cheese,
hand. Use whole, or chop or mince peaches and plums (also called stone fruit). most citrus fruits. used as a flavouring and a garnish.
Avoid thyme with yellow, brown lamb, mushrooms, onions, pork,
or dried-out leaves, or is wilting as needed. Use in herb butters, poultry, salmon, shellfish, tomatoes. Drupelet: A small, individual seed-bearing
or slimy. To store, wrap unwashed dressings and vinaigrettes, rubs Pulp The soft, juicy insides of fruits and
Health highlights: No fat, section of a fruit, usually one of many that are
in a damp paper towel, place in and marinades, sauces, stuffings, vegetables such as citrus fruits and tomatoes.
cholesterol or sodium. Provides clustered. Blackberries and raspberries are
Thyme a partially open resealable plastic soups, stews, casseroles, quiches
and baked dishes such as gratins. Or vitamin C, iron and magnesium. examples of clustered drupelets.
Also refers to the insides of cooked potatoes.
Thyme, a Mediterranean native related to mint, bag and refrigerate several days.
Check daily. Thyme keeps longer tie the sprigs together with kitchen Rhizome A rootlike, usually horizontal
is one of the most commonly used culinary than many other herbs but darkens twine and add to soups and stews Hull The calyx (leafy crown) of fruits such as
and dries as it ages. (remove before serving). Thyme is underground stem that produces roots
herbs worldwide, and essential in French, strawberries; the outer covering of nuts and
also used in apple–thyme jelly. downward and grows shoots upward.
Creole and Cajun cooking. This versatile herb seeds. Also: to remove the hull.
Ginger and galangal are rhizomes.
has tiny (1/4- to 1/2-inch), somewhat tough Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*
grey-green leaves on woody stems. English Valeur nutritive Fibre / Fibres 1 g 6%
Per 60 mL, fresh (9.8 g)
(or garden) thyme, the most common variety, par 60 ml, frais (9,8 g)
has a pungent minty, lemony fragrance and Calories 10
concentrated flavour. Other varieties include *D
V = daily value
lemon, orange and caraway thyme. Calcium / Calcium 4% Iron / Fer 10 %

INDEX SELECTED SOURCES
Alfalfa Sprouts . . . . . . . . . . . . . . . . . 106 Bok Choy, Baby/Shanghai . . . . . . . 58 Japanese . . . . . . . . . . . . . . . . . . . . 69 Lo Bok Radish . . . . . . . . . . . . . . . . . . 80 Forelle . . . . . . . . . . . . . . . . . . . . . . . 38 Sapote . . . . . . . . . . . . . . . . . . . . . . . . . 45 The sources consulted for the Fresh Produce Guide include federal and
Apples . . . . . . . . . . . . . . . . . . . . . . . 7-14 Bok Choy Sum . . . . . . . . . . . . . . . . . . 58 Purple . . . . . . . . . . . . . . . . . . . . . . . 70 Loganberries . . . . . . . . . . . . . . . . . . . 30 Packham . . . . . . . . . . . . . . . . . . . . 39 Sapote, Mamey . . . . . . . . . . . . . . . . . 45 state government agencies, health and medical organizations, research
Braeburn . . . . . . . . . . . . . . . . . . . . . . 7 . Boniato Potato . . . . . . . . . . . . . . . . . 99 White . . . . . . . . . . . . . . . . . . . . . . . . 70 Lychee . . . . . . . . . . . . . . . . . . . . . . . . . 31 Seckel . . . . . . . . . . . . . . . . . . . . . . . 39 Savory . . . . . . . . . . . . . . . . . . . . . . . . 126 centres, national produce commodity boards, and print publications,
Cameo . . . . . . . . . . . . . . . . . . . . . . . . 8 Boysenberries . . . . . . . . . . . . . . . . . . 18 Endive, Belgian . . . . . . . . . . . . . . . . . 70 Malanga . . . . . . . . . . . . . . . . . . . . . . . 81 Starkrimson . . . . . . . . . . . . . . . . . 39 Scallion . . . . . . . . . . . . . . . . . . . . . . . . 88 including:
Cortland . . . . . . . . . . . . . . . . . . . . . . . 8 Breadfruit . . . . . . . . . . . . . . . . . . . . . . 58 Endive, Curly . . . . . . . . . . . . . . . . . . . 71 Mandarin Orange . . . . . . . . . . . . . . . 46 Taylor’s Gold . . . . . . . . . . . . . . . . . 40 Shallot . . . . . . . . . . . . . . . . . . . . . . . . 105
Crispin/Mutsu . . . . . . . . . . . . . . . . . 8 Broccoli . . . . . . . . . . . . . . . . . . . . . . . . 59 Endive, Red Belgian . . . . . . . . . . . . . 71 Mango . . . . . . . . . . . . . . . . . . . . . . . . . 31 Peas . . . . . . . . . . . . . . . . . . . . . . . . . 91-92 Shell Beans . . . . . . . . . . . . . . . . . . 53-56 Academy of Nutrition and Dietetics Peterson, James. What’s a Cook
Empire . . . . . . . . . . . . . . . . . . . . . . . . 9 Broccoli Raab . . . . . . . . . . . . . . . . . . 103 Escarole . . . . . . . . . . . . . . . . . . . . . . . . 71 Marjoram . . . . . . . . . . . . . . . . . . . . . 124 Green . . . . . . . . . . . . . . . . . . . . . . . 91 Sin Qua/Chinese Okra . . . . . . . . . 105 www.eatright.org to Do?: An Illustrated Guide to
Fuji . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Broccoli Sprouts . . . . . . . . . . . . . . . 107 Feioja . . . . . . . . . . . . . . . . . . . . . . . . . . 22 Meyer Lemon . . . . . . . . . . . . . . . . . . 30 Snow . . . . . . . . . . . . . . . . . . . . . . . . 92 Sorrel . . . . . . . . . . . . . . . . . . . . . . . . . 105 484 Essential Tips, Techniques, and
Gala . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Brussels Sprouts . . . . . . . . . . . . . . . . 59 Fennel . . . . . . . . . . . . . . . . . . . . . . . . . 72 Mint . . . . . . . . . . . . . . . . . . . . . . . . . . 124 Sugar Snap . . . . . . . . . . . . . . . . . . 92 Spinach . . . . . . . . . . . . . . . . . . . . . . . 106 American Institute Tricks. New York: Artisan, 2007.
Golden Delicious . . . . . . . . . . . . . 10 Burdock . . . . . . . . . . . . . . . . . . . . . . . . 75 Fiddlehead Fern . . . . . . . . . . . . . . . . 72 Mushrooms . . . . . . . . . . . . . . . . . 81-85 Pepino Melon . . . . . . . . . . . . . . . . . . 40 Squash . . . . . . . . . . . . . . . . . . . 107-113 for Cancer Research
Granny Smith . . . . . . . . . . . . . . . . 10 Buy, how to . . . . . . . . . . . . . . . . . . . . . . 5 Fig . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 Black Trumpet . . . . . . . . . . . . . . . 82 Peppers . . . . . . . . . . . . . . . . . . . . . 93-98 Acorn . . . . . . . . . . . . . . . . . . . . . . . 110 www.aicr.org Produce Marketing Association
Honeycrisp . . . . . . . . . . . . . . . . . . 10 Cabbage . . . . . . . . . . . . . . . . . . . . 60-61 Flavour affinities . . . . . . . . . . . . . . . . . . 5 Chanterelle . . . . . . . . . . . . . . . . . . 82 Anaheim . . . . . . . . . . . . . . . . . . . . 93 Buttercup . . . . . . . . . . . . . . . . . . . 110 www.pma.com
American Journal
Idared . . . . . . . . . . . . . . . . . . . . . . . 11 Green/White . . . . . . . . . . . . . . . . . 60 Frisée . . . . . . . . . . . . . . . . . . . . . . . . . . 72 Cremini/Baby Bella . . . . . . . . . . . 82 Banana . . . . . . . . . . . . . . . . . . . . . . 94 Butternut . . . . . . . . . . . . . . . . . . . 110
of Clinical Nutrition Tufts University
Jazz™ . . . . . . . . . . . . . . . . . . . . . . . . 11 Napa . . . . . . . . . . . . . . . . . . . . . . . . 61 Gai Choy/Chinese Mustard . . . . . . 73 Enoki . . . . . . . . . . . . . . . . . . . . . . . . 83 Bell . . . . . . . . . . . . . . . . . . . . . . . . . . 94 Calabaza . . . . . . . . . . . . . . . . . . . . 111
New Entry Sustainable
Jonagold . . . . . . . . . . . . . . . . . . . . 11 Red . . . . . . . . . . . . . . . . . . . . . . . . . . 61 Gai Lan/Chinese Broccoli . . . . . . . 73 Hen-of-the-Woods/Maitake . . 83 Cherry . . . . . . . . . . . . . . . . . . . . . . . 94 Chayote . . . . . . . . . . . . . . . . . . . . 108 Centers for Disease Control Farming Project
Jonathan . . . . . . . . . . . . . . . . . . . . 12 Savoy . . . . . . . . . . . . . . . . . . . . . . . . 61 Galangal . . . . . . . . . . . . . . . . . . . . . . . 73 . Morel . . . . . . . . . . . . . . . . . . . . . . . . 83 Cubanelle . . . . . . . . . . . . . . . . . . . 95 Delicata . . . . . . . . . . . . . . . . . . . . 111 and Prevention http://nesfp.nutrition.tufts.edu
McIntosh . . . . . . . . . . . . . . . . . . . . 12 Cactus Leaves/Nopales . . . . . . . . . 62 Garlic . . . . . . . . . . . . . . . . . . . . . . . . . . 74 Oyster . . . . . . . . . . . . . . . . . . . . . . . 84 Fresno . . . . . . . . . . . . . . . . . . . . . . . 95 Golden Nugget . . . . . . . . . . . . . 111 www.fruitsandveggiesmatter.gov
Northern Spy . . . . . . . . . . . . . . . . 12 Cactus Pear . . . . . . . . . . . . . . . . . . . . . 43 Gau Choy/Chinese Chives . . . . . . . 74 Porcini . . . . . . . . . . . . . . . . . . . . . . . 84 Habanero . . . . . . . . . . . . . . . . . . . . 95 Hubbard . . . . . . . . . . . . . . . . . . . . 112 University of California
Pink Lady . . . . . . . . . . . . . . . . . . . . 13 Cantaloupe . . . . . . . . . . . . . . . . . . . . . 18 Gingerroot . . . . . . . . . . . . . . . . . . . . . 74 Portobello . . . . . . . . . . . . . . . . . . . 84 Hungarian Wax . . . . . . . . . . . . . . 96 Kabocha . . . . . . . . . . . . . . . . . . . . 112 Canadian Nutrient File, Health Division of Agriculture
Red Delicious . . . . . . . . . . . . . . . . 13 Carambola/Star Fruit . . . . . . . . . . . 19 Glossary . . . . . . . . . . . . . . . . . . . . . . . 127 Shiitake . . . . . . . . . . . . . . . . . . . . . . 85 Jalapeño/Chipotle . . . . . . . . . . . 96 Opo . . . . . . . . . . . . . . . . . . . . . . . . 108 Canada/Sante Canada and Natural Resources
Rome Beauty . . . . . . . . . . . . . . . . 13 Cardoon . . . . . . . . . . . . . . . . . . . . . . . 62 Gobo Root/Burdock . . . . . . . . . . . . 75 White/Button . . . . . . . . . . . . . . . . 85 Korean . . . . . . . . . . . . . . . . . . . . . . 96 Pattypan . . . . . . . . . . . . . . . . . . . . 108 www.hc-sc.gc.ca/fn-an/nutrition/ http://ucanr.org
Winesap . . . . . . . . . . . . . . . . . . . . . 14 Carrot . . . . . . . . . . . . . . . . . . . . . . . . . . 62 Granada, Sweet. . . . . . . . . . . . . . . . . . 23 Wood Ear . . . . . . . . . . . . . . . . . . . . 85 Pasilla/Chilaca . . . . . . . . . . . . . . . 97 Spaghetti . . . . . . . . . . . . . . . . . . . 112 fiche-nutri-data/cnf_aboutus-
Apricot . . . . . . . . . . . . . . . . . . . . . . . . . 14 Casaba Melon . . . . . . . . . . . . . . . . . . 19 Gooseberries . . . . . . . . . . . . . . . . . . . 23 Mustard Greens . . . . . . . . . . . . . . . . 86 Poblano/Ancho . . . . . . . . . . . . . . 97 Turban . . . . . . . . . . . . . . . . . . . . . 113 aproposdenous_fcen-eng.php University of Florida
Artichoke . . . . . . . . . . . . . . . . . . . . . . 49 Cassava . . . . . . . . . . . . . . . . . . . . . . . 120 Granada, Sweet . . . . . . . . . . . . . . . . . 23 Nectarine . . . . . . . . . . . . . . . . . . . . . . 31 Scotch Bonnet . . . . . . . . . . . . . . . 97 Yellow . . . . . . . . . . . . . . . . . . . . . . 109 Institute of Food and Agricultural
Davidson, Alan. The Oxford Sciences (UF/IFAS Extension)
Arugula . . . . . . . . . . . . . . . . . . . . . . . . 49 Cauliflower . . . . . . . . . . . . . . . . . . . . . 63 Grapefruit . . . . . . . . . . . . . . . . . . . . . . 24 Nopales . . . . . . . . . . . . . . . . . . . . . . . . 62 Serrano . . . . . . . . . . . . . . . . . . . . . . 98 Store, how to . . . . . . . . . . . . . . . . . . . . 5
Companion to Food. http://solutionsforyourlife.ufl.edu
Asparagus, Green . . . . . . . . . . . . . . . 49 Celery . . . . . . . . . . . . . . . . . . . . . . . . . . 63 Grapes . . . . . . . . . . . . . . . . . . . . . . 24-26 Okra . . . . . . . . . . . . . . . . . . . . . . . . . . . 86 Thai . . . . . . . . . . . . . . . . . . . . . . . . . 98 Strawberries . . . . . . . . . . . . . . . . . . . . 46
Oxford and New York:
Asparagus, White . . . . . . . . . . . . . . . 50 Celery Root/Celeriac . . . . . . . . . . . . 63 Black/Purple . . . . . . . . . . . . . . . . . 24 Onions . . . . . . . . . . . . . . . . . . . . . . 87-90 Persian Melon . . . . . . . . . . . . . . . . . . 40 Summer Squash . . . . . . . . . . . 107-109
Oxford University Press, 1999. University of Hawaii
Avocado, Florida . . . . . . . . . . . . . . . . 14 Cherimoya . . . . . . . . . . . . . . . . . . . . . 19 Champagne . . . . . . . . . . . . . . . . . 25 Boiler . . . . . . . . . . . . . . . . . . . . . . . . 87 Persimmon, Fuyu . . . . . . . . . . . . . . . 41 Sunchoke/
Department of Tropical Plant
Avocado, Hass . . . . . . . . . . . . . . . . . . 15 Cherries, Bing . . . . . . . . . . . . . . . . . . 20 Concord . . . . . . . . . . . . . . . . . . . . . 25 Cipollini . . . . . . . . . . . . . . . . . . . . . 88 Persimmon, Hachiya . . . . . . . . . . . . 41 Jerusalem Artichoke . . . . . . . . 113 Dornenburg, Andrew and Karen and Soil Sciences
Bamboo Shoots . . . . . . . . . . . . . . . . 50 Cherries, Rainier . . . . . . . . . . . . . . . . 20 Green/White . . . . . . . . . . . . . . . . . 25 Globe . . . . . . . . . . . . . . . . . . . . . . . 88 Pineapple . . . . . . . . . . . . . . . . . . . . . . 41 Swiss Chard . . . . . . . . . . . . . . . . . . . 113 Page. Culinary Artistry. New York: www.ctahr.hawaii.edu/ctahr2001/
Bananas . . . . . . . . . . . . . . . . . . . . . 15-17 Chervil . . . . . . . . . . . . . . . . . . . . . . . . 122 Red . . . . . . . . . . . . . . . . . . . . . . . . . . 26 Green/Scallion . . . . . . . . . . . . . . . 88 Plantain . . . . . . . . . . . . . . . . . . . . . . . . 42 Tamarillo . . . . . . . . . . . . . . . . . . . . . . 114 John Wiley & Sons, Inc., 1996. tpss/
Burro . . . . . . . . . . . . . . . . . . . . . . . . 16 Chicory . . . . . . . . . . . . . . . . . . . . . . . . 64 Seedless . . . . . . . . . . . . . . . . . . . . . 26 Knob (Spring) . . . . . . . . . . . . . . . . 89 Plum . . . . . . . . . . . . . . . . . . . . . . . . . . . 42 Tamarind . . . . . . . . . . . . . . . . . . . . . . 114
Cavendish . . . . . . . . . . . . . . . . . . . 16 Chile Peppers, see Peppers Green & Yellow Beans . . . . . . . . 51-53 Pearl . . . . . . . . . . . . . . . . . . . . . . . . . 89 Plum, Prune . . . . . . . . . . . . . . . . . . . . 42 Tangelo . . . . . . . . . . . . . . . . . . . . . . . . 46 Florida Department of Citrus University of Illinois Extension
Manzano . . . . . . . . . . . . . . . . . . . . 16 Chinese Broccoli . . . . . . . . . . . . . . . . 73 Guava . . . . . . . . . . . . . . . . . . . . . . . . . . 27 Red/Italian . . . . . . . . . . . . . . . . . . . 89 Pluot® . . . . . . . . . . . . . . . . . . . . . . . . . 43 Tangerine/Mandarin Orange . . . . 46 www.floridajuice.com http://urbanext.illinois.edu/
Niño . . . . . . . . . . . . . . . . . . . . . . . . . 17 Chinese Celery . . . . . . . . . . . . . . . . . 76 Honeydew Melon . . . . . . . . . . . . . . 27 Spanish . . . . . . . . . . . . . . . . . . . . . . 90 Pomegranate . . . . . . . . . . . . . . . . . . . 43 Taro Root . . . . . . . . . . . . . . . . . . . . . . 114 index.html
Red . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Chinese Chives . . . . . . . . . . . . . . . . . 74 Horned Melon . . . . . . . . . . . . . . . . . . 28 Sweet/Spring . . . . . . . . . . . . . . . . 90 Potatoes . . . . . . . . . . . . . . . . . . . 99-101 Tarragon . . . . . . . . . . . . . . . . . . . . . . 126 Green, Aliza. Field Guide to
Basil . . . . . . . . . . . . . . . . . . . . . . . . . . 122 Chinese Mustard . . . . . . . . . . . . . . . 73 Horseradish . . . . . . . . . . . . . . . . . . . . 75 Oranges . . . . . . . . . . . . . . . . . . . . . 32-34 Boniato . . . . . . . . . . . . . . . . . . . . . . 99 Thyme . . . . . . . . . . . . . . . . . . . . . . . . 126 Produce. Philadelphia, PA: U.S. Apple Association
Bay Leaf . . . . . . . . . . . . . . . . . . . . . . . 122 Chinese Okra . . . . . . . . . . . . . . . . . . 105 Jerusalem Artichoke . . . . . . . . . . . 113 Blood . . . . . . . . . . . . . . . . . . . . . . . . 32 Fingerling . . . . . . . . . . . . . . . . . . 100 Tomatillo . . . . . . . . . . . . . . . . . . . . . . 115 Quirk Books, 2004. www.usapple.org
Bean Sprouts . . . . . . . . . . . . . . . . . . 106 Chives . . . . . . . . . . . . . . . . . . . . . . . . 123 Jicama . . . . . . . . . . . . . . . . . . . . . . . . . 75 Juice . . . . . . . . . . . . . . . . . . . . . . . . 33 Red . . . . . . . . . . . . . . . . . . . . . . . . . 100 Tomatoes . . . . . . . . . . . . . . . . . 115-118
Herbst, Sharon Tyler and Ron U.S. Department of Agriculture
Beans . . . . . . . . . . . . . . . . . . . . . . . 51-56 Cilantro . . . . . . . . . . . . . . . . . . . . . . . 123 Juan Canary Melon . . . . . . . . . . . . . 27 Navel . . . . . . . . . . . . . . . . . . . . . . . . 33 Russet . . . . . . . . . . . . . . . . . . . . . . 100 Beefsteak . . . . . . . . . . . . . . . . . . . 116
Herbst. Food Lover’s Companion. USDA National Nutrient Database
Black . . . . . . . . . . . . . . . . . . . . . . . . 54 Coconut . . . . . . . . . . . . . . . . . . . . . . . . 20 Kale . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76 Temple . . . . . . . . . . . . . . . . . . . . . . 33 Sweet . . . . . . . . . . . . . . . . . . . . . . 101 Cherry . . . . . . . . . . . . . . . . . . . . . . 116
Hauppauge, NY: Barron’s for Standard Reference, Release
Black-Eyed Peas . . . . . . . . . . . . . . 54 Collard Greens . . . . . . . . . . . . . . . . . . 64 Kale, Flowering . . . . . . . . . . . . . . . . . 76 Valencia . . . . . . . . . . . . . . . . . . . . . 34 White . . . . . . . . . . . . . . . . . . . . . . . 101 Cluster/Hothouse . . . . . . . . . . . 116
Educational Series, Inc., 2007 23, Agricultural Research Service
Chinese Long . . . . . . . . . . . . . . . . 51 Corn . . . . . . . . . . . . . . . . . . . . . . . . . . . 64 Key Lime . . . . . . . . . . . . . . . . . . . . . . . 28 Oregano . . . . . . . . . . . . . . . . . . . . . . 124 Yukon Gold . . . . . . . . . . . . . . . . . 101 Grape . . . . . . . . . . . . . . . . . . . . . . 117
Cranberry . . . . . . . . . . . . . . . . . . . 54 Cranberries . . . . . . . . . . . . . . . . . . . . . 21 Khan Choy/Chinese Celery . . . . . . 76 Papaya . . . . . . . . . . . . . . . . . . . . . . . . . 34 Prickly Pear/Cactus Pear . . . . . . . . 43 Green . . . . . . . . . . . . . . . . . . . . . . 117 www.ars.usda.gov/ba/bhnrc/ndl
Idaho Potato Commission
Edamame . . . . . . . . . . . . . . . . . . . 56 Crenshaw Melon . . . . . . . . . . . . . . . 21 Kiwano/Horned Melon . . . . . . . . . 28 Parsley . . . . . . . . . . . . . . . . . . . . . . . . 125 Pummelo . . . . . . . . . . . . . . . . . . . . . . 44 Roma/Plum . . . . . . . . . . . . . . . . . 117 www.idahopotato.com USDA Plants Database
Fava . . . . . . . . . . . . . . . . . . . . . . . . . 55 Cucumbers . . . . . . . . . . . . . . . . . . 65-67 Kiwifruit, Gold . . . . . . . . . . . . . . . . . . 28 Parsnip . . . . . . . . . . . . . . . . . . . . . . . . . 90 Pumpkin, Sugar . . . . . . . . . . . . . . . 102 Teardrop . . . . . . . . . . . . . . . . . . . . 118
Agricultural Research Service
Flat Green . . . . . . . . . . . . . . . . . . . 52 Armenian . . . . . . . . . . . . . . . . . . . . 65 Kiwifruit, Green . . . . . . . . . . . . . . . . . 29 Passion Fruit . . . . . . . . . . . . . . . . . . . . 34 Quince . . . . . . . . . . . . . . . . . . . . . . . . . 44 Yellow . . . . . . . . . . . . . . . . . . . . . . 118 Michigan State University
http://plants.usda.gov/java/
French Green . . . . . . . . . . . . . . . . 52 Common/American . . . . . . . . . . 66 Kohlrabi . . . . . . . . . . . . . . . . . . . . . . . . 77 Peach . . . . . . . . . . . . . . . . . . . . . . . . . . 35 Radicchio . . . . . . . . . . . . . . . . . . . . . 102 Turnip . . . . . . . . . . . . . . . . . . . . . . . . . 118 Product Center for Agricultural
Garbanzo . . . . . . . . . . . . . . . . . . . . 55 English/Hothouse . . . . . . . . . . . . 66 Kumquat . . . . . . . . . . . . . . . . . . . . . . . 29 Peach, Doughnut . . . . . . . . . . . . . . . 35 Radish, Black . . . . . . . . . . . . . . . . . . 102 Turnip Greens . . . . . . . . . . . . . . . . . 119 and Natural Resources U.S. Department of Health
Lima . . . . . . . . . . . . . . . . . . . . . . . . . 55 Japanese . . . . . . . . . . . . . . . . . . . . 66 Leek . . . . . . . . . . . . . . . . . . . . . . . . . . . 77 Peak Seasons Radish, Red . . . . . . . . . . . . . . . . . . . . 103 Ugli® Fruit . . . . . . . . . . . . . . . . . . . . . . 47 http://productcenter.msu.edu & Human Services (USDHHS)
Pinto . . . . . . . . . . . . . . . . . . . . . . . . 56 Kirby . . . . . . . . . . . . . . . . . . . . . . . . 67 Lemon . . . . . . . . . . . . . . . . . . . . . . . . . 29 Fruits . . . . . . . . . . . . . . . . . . . . . . . . . . 6 Radish, White . . . . . . . . . . . . . . . . . . 103 Watercress . . . . . . . . . . . . . . . . . . . . 119 www.foodsafety.gov
Oregon State University Extension
Red . . . . . . . . . . . . . . . . . . . . . . . . . . 56 Currants . . . . . . . . . . . . . . . . . . . . . . . . 21 Lemongrass . . . . . . . . . . . . . . . . . . . . 77 Herbs . . . . . . . . . . . . . . . . . . . . . . . 121 Rambutan . . . . . . . . . . . . . . . . . . . . . . 44 Watermelon . . . . . . . . . . . . . . . . . . . . 47
http://extension.oregonstate.edu USDHHS U.S. Dietary Guidelines
Snap (String) . . . . . . . . . . . . . . . . . 52 Daikon Radish . . . . . . . . . . . . . . . . . . 67 Lettuce . . . . . . . . . . . . . . . . . . . . . . 78-80 Vegetables . . . . . . . . . . . . . . . . . . 48 Rapini/Broccoli Raab . . . . . . . . . . . 103 Watermelon, Mini . . . . . . . . . . . . . . 47
Soybeans/Edamame . . . . . . . . . 56 Dates . . . . . . . . . . . . . . . . . . . . . . . . . . 22 Bibb . . . . . . . . . . . . . . . . . . . . . . . . . 78 Pears . . . . . . . . . . . . . . . . . . . . . . . . 36-40 Raspberries . . . . . . . . . . . . . . . . . . . . 45 Winter Squash . . . . . . . . . . . . . 109-113 Office of Disease Prevention
Pear Bureau Northwest
Yellow Wax . . . . . . . . . . . . . . . . . . 53 Dill . . . . . . . . . . . . . . . . . . . . . . . . . . . . 123 Boston . . . . . . . . . . . . . . . . . . . . . . 79 Anjou . . . . . . . . . . . . . . . . . . . . . . . 36 Rhubarb . . . . . . . . . . . . . . . . . . . . . . 104 Yam . . . . . . . . . . . . . . . . . . . . . . . . . . . 119 and Health Promotion
www.usapears.com
Beet . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 Dragon Fruit . . . . . . . . . . . . . . . . . . . 22 Green Leaf . . . . . . . . . . . . . . . . . . . 79 Asian . . . . . . . . . . . . . . . . . . . . . . . . 37 Ripen, how to . . . . . . . . . . . . . . . . . . . . 5 Yuca/Cassava . . . . . . . . . . . . . . . . . . 120 www.health.gov/dietaryguidelines
Bitter Melon . . . . . . . . . . . . . . . . . . . . 57 Eggplants . . . . . . . . . . . . . . . . . . . 68-70 Iceberg . . . . . . . . . . . . . . . . . . . . . . 79 Bartlett . . . . . . . . . . . . . . . . . . . . . . 37 Rosemary . . . . . . . . . . . . . . . . . . . . . 125 Zucchini . . . . . . . . . . . . . . . . . . . . . . . 120 Pennsylvania State University
Blackberries . . . . . . . . . . . . . . . . . . . . 17 Chinese . . . . . . . . . . . . . . . . . . . . . 68 Red Leaf . . . . . . . . . . . . . . . . . . . . . 80 Bosc . . . . . . . . . . . . . . . . . . . . . . . . . 37 Rutabaga . . . . . . . . . . . . . . . . . . . . . 104 Department of Food Science
Blueberries . . . . . . . . . . . . . . . . . . . . . 18 Graffiti . . . . . . . . . . . . . . . . . . . . . . . 69 Romaine . . . . . . . . . . . . . . . . . . . . . 80 Comice . . . . . . . . . . . . . . . . . . . . . . 38 Sage . . . . . . . . . . . . . . . . . . . . . . . . . . 125 http://foodscience.psu.edu/
Bok Choy . . . . . . . . . . . . . . . . . . . . . . . 57 Italian . . . . . . . . . . . . . . . . . . . . . . . 69 Lime . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 Concorde . . . . . . . . . . . . . . . . . . . . 38 Salsify . . . . . . . . . . . . . . . . . . . . . . . . . 104 extension
128 129

LB39398_ProduceGuide_Eng_R4.indd 130 7/24/14 4:24 PM

Fresh Produce Guide: Fruits, Vegetables and Herbs

Загружено:

Сведения о документе

Оригинальное название

Авторское право

Доступные форматы

Поделиться этим документом

Поделиться или встроить документ

Параметры публикации

Этот документ был вам полезен?

Это неприемлемый материал?

Авторское право:

Доступные форматы

Fresh Produce Guide: Fruits, Vegetables and Herbs

Загружено:

Авторское право:

Доступные форматы

Fresh Produce Guide

300+ fruits, vegetables and herbs

LB39398_ProduceGuide_Eng_R4.indd 1 7/24/14 4:15 PM

© 2014 by IN Marketing Services

LB39398_ProduceGuide_Eng_R4.indd 2-1 7/24/14 4:15 PM

32 About This Book. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2

about this book 48

Whether you know a little or a

LB39398_ProduceGuide_Eng_R4.indd 2-3 7/24/14 4:15 PM

how to buy, store and more

LB39398_ProduceGuide_Eng_R4.indd 4-5 7/24/14 4:16 PM

fruits PEAK SEASONS

LB39398_ProduceGuide_Eng_R4.indd 6-7 7/24/14 4:16 PM

LB39398_ProduceGuide_Eng_R4.indd 8-9 7/24/14 4:16 PM

LB39398_ProduceGuide_Eng_R4.indd 10-11 7/24/14 4:16 PM

LB39398_ProduceGuide_Eng_R4.indd 12-13 7/24/14 4:17 PM

LB39398_ProduceGuide_Eng_R4.indd 14-15 7/24/14 4:17 PM

LB39398_ProduceGuide_Eng_R4.indd 16-17 7/24/14 4:17 PM

LB39398_ProduceGuide_Eng_R4.indd 18-19 7/24/14 4:17 PM

LB39398_ProduceGuide_Eng_R4.indd 20-21 7/24/14 4:17 PM

LB39398_ProduceGuide_Eng_R4.indd 22-23 7/24/14 4:17 PM

and some are “table grapes,” for eating

LB39398_ProduceGuide_Eng_R4.indd 24-25 7/24/14 4:17 PM

earthy taste. The Cardinal grape is super- *D

sweet with a musky flavour. VQ = valeur quotidienne Vitamin A / Vitamine A

LB39398_ProduceGuide_Eng_R4.indd 26-27 7/24/14 4:17 PM

LB39398_ProduceGuide_Eng_R4.indd 28-29 7/24/14 4:17 PM

LB39398_ProduceGuide_Eng_R4.indd 30-31 7/24/14 4:17 PM

golden juice. Hamlin oranges, which are

LB39398_ProduceGuide_Eng_R4.indd 32-33 7/24/14 4:18 PM

LB39398_ProduceGuide_Eng_R4.indd 34-35 7/24/14 4:18 PM

they’re picked mature but still hard—

but their flavour just gets better as

LB39398_ProduceGuide_Eng_R4.indd 36-37 7/24/14 4:18 PM

LB39398_ProduceGuide_Eng_R4.indd 38-39 7/24/14 4:18 PM

LB39398_ProduceGuide_Eng_R4.indd 40-41 7/24/14 4:18 PM

LB39398_ProduceGuide_Eng_R4.indd 42-43 7/24/14 4:18 PM

LB39398_ProduceGuide_Eng_R4.indd 44-45 7/24/14 4:18 PM

LB39398_ProduceGuide_Eng_R4.indd 46-47 7/24/14 4:18 PM

vegetables PEAK SEASONS

spring fall year-round

summer Nutrition Facts Amount / Teneur % DV / % VQ* Amount / Teneur % DV / % VQ*

LB39398_ProduceGuide_Eng_R4.indd 48-49 7/24/14 4:18 PM

delicate than that of green asparagus.

black-eyed pea. They are commonly used * DV = daily value

LB39398_ProduceGuide_Eng_R4.indd 50-51 7/24/14 4:19 PM

LB39398_ProduceGuide_Eng_R4.indd 52-53 7/24/14 4:19 PM

LB39398_ProduceGuide_Eng_R4.indd 54-55 7/24/14 4:19 PM

LB39398_ProduceGuide_Eng_R4.indd 56-57 7/24/14 4:19 PM

LB39398_ProduceGuide_Eng_R4.indd 58-59 7/24/14 4:19 PM

headed, and certainly hard-headed. delicate flavour is a combination of green Calories 5

cabbage, celery and iceberg lettuce. Napa * DV = daily value

LB39398_ProduceGuide_Eng_R4.indd 60-61 7/24/14 4:19 PM

from their high sugar content. Carrots are *D

used raw and cooked.

LB39398_ProduceGuide_Eng_R4.indd 62-63 7/24/14 4:19 PM

LB39398_ProduceGuide_Eng_R4.indd 64-65 7/24/14 4:20 PM

LB39398_ProduceGuide_Eng_R4.indd 66-67 7/24/14 4:20 PM

is this vegetable called an “eggplant”? ivory background, or ivory streaks on

LB39398_ProduceGuide_Eng_R4.indd 68-69 7/24/14 4:20 PM

LB39398_ProduceGuide_Eng_R4.indd 70-71 7/24/14 4:20 PM

LB39398_ProduceGuide_Eng_R4.indd 72-73 7/24/14 4:20 PM

LB39398_ProduceGuide_Eng_R4.indd 74-75 7/24/14 4:20 PM

black-eyed pea. They are commonly used * DV = daily value

cabbage, celery and iceberg lettuce. Napa * DV = daily value