Vegetable

Cauliflower

2008-11-26T08:58:00.000-08:00

Cauliflower is a cultivar within the species Brassica oleracea, in the family Brassicaceae. It is an annual plant that reproduces by seed. Typically, only the head (the white curd) is eaten while the stalk and surrounding thick, green leaves are discarded. Cauliflower is very nutritious, and may be eaten cooked, raw or pickled. Its name is a variation of cole flower or kale flower (cole and kale being variations of the same word), an acknowledgment of its unusual place among a family of food plants which normally produces only leafy greens for eating. The Brassica oleracea species is the same species as cabbage, brussels sprouts, kale, broccoli and collard greens, though they are of different cultivar groups.

History Of Cauliflower
Cauliflower traces its ancestry to the wild cabbage, a plant thought to have originated in Asia, which resembled kale. The cauliflower went through many transformations and reappeared in the Mediterranean region, where it has been an important vegetable in Turkey and Italy since at least 600 B.C. It gained popularity in France in the mid-16th century and was subsequently cultivated in Northern Europe and the British Isles. The United States, France, Italy, India and China are countries that produce significant amounts of cauliflower.

Cauliflower Nutrition Info
Cauliflower is low in fat, high in dietary fiber, folate, water and vitamin C, possessing a very high nutritional density. Traces of almost all the B vitamins, calcium, iron, magnesium, phosphorous, potassium and zinc are to be found in this highly charged vegetable.

Cauliflower Health Benefits
As a member of the brassica family, cauliflower shares with broccoli and cabbage several phytochemicals which are beneficial to human health, including sulforaphane, an anti-cancer compound released when cauliflower is chopped or chewed. In addition, the compound indole-3-carbinol, which appears to work as an anti-estrogen, appears to slow or prevent the growth of tumors of the breast and prostate. Cauliflower also contains substances which may improve the liver's ability to detoxify carcinogenic substances. A high intake of cauliflower has been found to reduce the risk of aggressive prostate cancer.

Storing Cauliflower
Store uncooked cauliflower in a paper or plastic bag in the refrigerator where it will keep for up to a week. To prevent moisture from developing in the floret clusters, store it with the stem side down.

Potato

2008-11-24T00:16:00.000-08:00

Easier - A potato plant is a leafy vegetable. It has a thick, uneven shaped plant stem (tuber) that grows underground. This eatable tuber is also called a potato. Potatoes have a thin skin that is usually red, yellow, or brown. Inside the potato is pale flesh.

Harder - Potatoes are an important food source. They are the most widely cultivated vegetable in the world. An average-sized potato weighing between 6 and 8 ounces contains less than 100 calories. Potatoes consist of about 80 percent water, 20 percent solid matter, and have a high nutritional value. Starch makes up about 85 percent of this solid mass and the rest is protein. Potatoes also provide vitamins including niacin, riboflavin, thiamin, and vitamin C. They also contain minerals such as calcium, iron, magnesium, phosphorus, potassium, sodium, and sulfur.

Potatoes were originally cultivated in South America, probably in Bolivia, Chile, and Peru. More than 400 years ago, the Inca Indians in those countries grew potatoes in their mountain valleys. They made a light floury mixture that they used to bake a potato-type bread. The word potato comes from the Haitian name, batata, for sweet potato.

Spanish explorers were the first Europeans to eat potatoes. Both Spanish and English explorers introduced potatoes into Europe and England in the mid-1500's. Their use spread into Ireland, Scotland, and other countries. They quickly became the principal crop of Ireland and became known as the "Irish potato" because of the population's dependence on them. By the mid 1800's, a blight inundated Ireland's potato crop and contributed to massive starvation and disease. About 1.25 million Irish people left their country to settle elsewhere. Although potatoes had been introduced into North American colonies in the early 1600's, they did not become an important food crop until Irish immigrants brought them.

POTATO HEALTH BENEFITS, NUTRITION VALUES

In 18th century, potatoes were introduced to North America via Irish immigrants, however their origin is South America. Over 7,000 years ago, potatoes were first cultivated in the Andes Mountains. Many kinds of potatoes are seen today, but the most common of these are the russet, round white, and the red potato. Potatoes are tough and durable, store well, and have an impressive nutritional content including being a rich source of fiber, potassium and vitamin C. Like other fruits and vegetables, potatoes are a low calorie food and are free of fat, cholesterol, and sodium. However, the leaves and stems of a potato plant are poisonous and may cause illness when ingested.

Nutrition Facts: Russet Potato

Serving Size 1 potato (200g)

Amount Per Serving Calories -----140

Total Fat -------------------------0 g

Cholesterol ---------------------0 mg

Sodium ------------------------10 mg

Total Carbohydrate --------------31 g

Dietary Fiber ---------------------5 g

Sugars ----------------------------2 g

Protein ---------------------------3 g

Also contains Vitamin C, Calcium and Iron.

Nutrition Facts: Russet Potato

Serving Size 1 potato (200g)

Amount Per Serving Calories -----140

Total Fat --------------------------0 g

Cholesterol ----------------------0 mg

Sodium -------------------------10 mg

Total Carbohydrate ---------------32 g

Dietary Fiber ----------------------3 g

Sugars -----------------------------2 g

Protein ----------------------------4 g

Also contains Vitamin C, Calcium and Iron.

POTATO HEALTH BENEFITS

ANTI-OXIDATIVE ACTIVITIES

The antioxidative activities of anthocyanins from purple sweet potato have been demonstrated. [2]

CANCER PREVENTION?

A case-control study of 64 newly diagnosed cases of gallbladder cancer and 101 cases of gallstones suggests a significant reduction in odds ratio with the consumption of sweet potato among vegetables. [1]

CHOLESTEROL LOWERING EFFECTS

Potato has been demonstrated to lower serum cholesterol. [3] Sweet potato was found to be effective binder for cholesterol in a vitro study. [4]

Availability, Selection and Storage

Potatoes are grown across the United States and are available year round. Store potatoes in a cool, dry place. Sunlight can cause the skin to turn green; if this occurs the skin must then be peeled off before consuming. Most of the nutrients are contained right below the skin, so avoid peeling when possible. Besides fresh potatoes, other forms are often available as well, including

Â• Refrigerated pre-cut fresh potatoes

Â• Frozen potatoesÂ• Canned potatoes

Â• Dehydrated potatoes

When choosing potatoes, be sure they are firm, smooth, and the color they are supposed to be. Softness, a green tinge, or wrinkly skin may indicate a potato that is past its prime.

Preparation

Potatoes should be thoroughly washed with clean tap water and scrubbed lightly before preparation. Any sprouts or eyes growing from the potato should be cut out. The skin can be removed orleft on depending on use.

Common methods of preparation include boiling, baking, microwaving, mashing, frying and grilling. Consuming baked and grilled potatoes with the skin left on provides the most nutrients.

Include potatoes in your variety of daily colorful fruits and vegetables!

Start a vegetable garden and plant potatoes, they are easy to grow!

Wash and poke holes in a raw potato and microwave for about 4minutes for a fast, tasty low-calorie snack.

Add cut-up boiled potatoes to stews and vegetable soups.

Wrap baking potatoes in foil and put them on the grill and add to asummer meal.

Boil and mash potatoes for an all time favorite dish.

Slice potatoes into strips, season, and bake in the oven for healthy,homemade French fries.

Potato VarietiesRusset-------------------------- Round White

Long White--------------------------------------Fingerling

Red skinne-------------------------------------- New

Blue/Purple skinned-----------------------------Yellow flesh

Teen Spinach

2008-11-21T10:57:00.000-08:00

With its unique flavour and bright green colour, spinach is a popular, easy-to-prepare and simple-to-cook vegetable. It is especially popular in Italy where Florentine dishes have a high spinach content. It wilts quite quickly so when buying look for crisp, dark green leaves with firm, hard stalks. Avoid spinach that has yellow patches or looks limp. When choosing, buy plenty as it reduces on cooking 225g teen spinach is sufficient for one serving.
Spinach can be eaten raw or cooked. Spinach can be served as a side dish with black pepper and butter or added to soups, sauces, stuffings, vegetable bakes, risottos and curries.
Remove any tough stalks from the leaves and rinse thoroughly several times in cold water to remove any grit.
Spinach can be steamed or stir-fried. Place the spinach in a pan and cook it gently for 2-4 minutes, with just the water clinging to the leaves after washing, or until it just starts to wilt. To stir-fry, heat 1 tbsp olive oil in a frying pan and add the spinach, stir-fry for 2-3 minutes or until just starting to wilt.
Keep in the fridge for up to 2 days.