Sweet corn is a deliciously sweet veggie which kernels are eaten in several ways. It has a high sugar content but is also filled with nutritious elements and starch.
Sweet corn does not store too well for a longer period on the cob as it can become quite starchy. But you can remove the kernels from the cob, blanch them and freeze them for easy access and use in any dish!
Uses: Eat it fresh, blanch it or grill it. There are several ways to eat this sweet veggie. Use it in soups, salads or casseroles; it works well with any sauces as well. The easiest way to enjoy sweet corn is to grill the cob and eat it with salt and butter.
White button mushrooms are some of the most common mushroom have a mild, earthy flavour. They have a subtle, almost bland flavour when raw, which strengthened when cooked. Propped full of vitamins and minerals mushrooms contain a high amount of copper, vitamin C, D and B and many other nutrients!
Store them in a cool place on a single layer covered in a damp paper towel or keep them in a paper bag.
Uses: Great when sautéed mushrooms can be used in salads, casseroles, meats, gravies, sauces and stews.
A great source of Vitamin C, fibre beta-carotene and many other important nutrients, english spinach is a nutritional powerhouse just like all other leafy greens.
English spinach, unlike the baby spinach variety, comes with stems, which are also edible. You can eat both stems and leaves of this green vegetable in a variety of ways. Choose between stir-frying, shredding, mixing it into sauces or steaming it. No matter what you do it adds a delectable flavour and loads of yummy, healthy goodness to your food.
Barry’s Tip: Some soil might still be hiding between the leaves. Wash them gently in cold water, before using and dry using a salad spinner.
This green herb is widely used in cooking around the world. Great with potatoes, rice, fish and meat it is an all round herb that works great with most dishes!
Asparagus is a spring vegetable and therefore only available in the Australian spring season. Only young asparagus shoots are commonly eaten as they turn harder an “woody” once they start to mature and grow.
Being 93% water Asparagus is low in calories and sodium. A good source of vitamin B6, calcium, magnesium, zinc and much much more!
Tip: Great as a side dish! You can stir-fry it, grill it and even use it in stews, soups or eat it raw in a salad!
The distinctive dark purple colour of red cabbage adds a beautiful splash of colour to a variety of savoury dishes. It benefits from long, slow cooking methods to bring out its mellow flavour. Choose red cabbage that has crisp-looking leaves without any holes or discoloured patches. It should be firm and heavy for its size.
They are great in stir-fries, stews and salads!
Kumera Gold has a sweeter taste than the other versions in its family. It has a soft, smooth texture to compliment its delicate sweet taste.
As versatile as the others in its family, it can be enjoyed in many ways. Make wedges, chips, mash or roast it.
Japanese pumpkin, also known as kabocha, is an Asian variety of winter squash. Its bright orange flesh has a strong yet sweet flavour and moist, chestnut-like fluffy texture. Propped full of beta-carotene, iron and vitamins.
Uses: Japanese pumpkin can be fried, roasted, stewed, pureed into soups or even put in desserts like pies!
Capsicum (commonly known as bell peppers) comes in several different shapes and colours and is often used in cooking all around the world as well as in spices. It is related to its spicier variety the chilli pepper, but is milder and larger than the spicier varieties.
Red, yellow and orange capsicums are sweeter than their green counterparts which have a more bitter flavour.
Bell peppers can be used in a variety of ways! Juice it, stir-fry it, sauté it, toss it in a salad… Only your imagination stops you when it comes to this versatile veggie!
Turmeric may be a tiny root, but it packs a great punch. Turmeric has a earthly, spicy, bitter and mustardy smell and flavour which is derived from one of the active ingredients in the root, namely curcumin, which has been celebrated in traditional medicine for its many uses.
It can be used to flavour savoury dishes, make juice, in baked goods, curries, as a natural food colouring. It can also be pickled, dried or even boiled with rice to give white rice a golden colour and a bit of a spicy flavour. Another favourite that many turn to is using the golden orange root in tea together with coconut milk for a lovely afternoon treat.
Tip: If you wish to activate the curcumin in turmeric add in some pepper, as most of the beneficial nutrients won’t actually enter your body when consuming curcumin alone. Pepper helps guide the healthy goodness of this root to where it belongs instead of it just leaving your system without doing any good. (Source: Turmericforhealth.com)
Whether you refer to a tomato as a fruit or a vegetable, there is no doubt that a tomato is a nutrient-dense, super-food that most people should eat more anytime.
The tomato has been referred to as a “functional food,” a food that goes beyond providing just basic nutrition. Due to their beneficial phytochemicals such as lycopene, tomatoes also play a role in preventing chronic disease and deliver other health benefits. (source: medicalnewstoday.com)
Coriander, also known as cilantro or Chinese Parsley, is a relative of parsley and indigenous to southern Europe and the Mediterranean. It was used in ancient Egypt for medicinal and culinary purpose.
Today, coriander is mainly used around the world as a condiment, garnish or decoration on culinary dishes. People just love this herb because of its fragrant flavour that is similar with citrus peel and sage.