Vegetables

The orange carrot is the most common variety today. The root vegetable can also be found in purple, white, red, and yellow varieties. It has a crunchy texture and a sweet, fresh flavour.

Barry’s tips: Carrots can be used in a myriad of ways.  From salads to roasts to juices, you can add these orange veggies to almost anything!

Baby spinach is a versatile salad green with a bold, peppery flavour. It’s filled with nutritious minerals and vitamins. The tender baby leaves have a bolder taste than larger mature spinach leaves.

Great in salads as well as almost any cooked dish, baby spinach can be sautéed, eaten raw, simmered, and much more!

Broccoli packs a nutritious punch with high levels of vitamin C and dietary fiber. Because of its many other nutrients and cancer-fighting benefits, broccoli is a powerful little vegetable and a great addition to your diet.

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Barry’s tip: You can prepare broccoli in several ways.  Blanch it, steam it, stir-fry it or even have it raw!  Chilled broccoli can make for a great afternoon snack.

Kale is a superfood packed full of nutrients and fibers. Its strong, earthy tasting leaves are commonly served cooked. Try roasting or deep-frying them for a crunchy snack!

Dutch cream potatoes are large, waxy, oval potatoes with yellow waxy flesh, thick skin and a rich, creamy, buttery taste. Higher in moisture than the more floury varieties of potatoes, it holds shape better and it also contains less starch.

A good source of vitamin C, this creamy potato also contain potassium and fibre with virtually no fat! Storing them in a dry, dark and cool place is best but try not to store the potatoes in the fridge.

An all-purpose potato use them for mashing, boiling, roasting, baking or pureeing. Great in soups, stews or salads.

Barry’s tip: Dutch potatoes make for a yummy mash with just a little bit of salt. You don’t even need butter or cream!

Beetroot contains plenty of vitamins and minerals vital to the immune system, bones and nervous system. It also contains folate, vital to healthy pregnancies by reducing the risk of birth defects. The beetroot’s sweet taste reflects their high sugar content – indeed, beets are a primary raw material in the production of refined sugar. Raw beetroot has a crunchy texture and turns soft and buttery when cooked.

Beetroot’s sweet taste reflects their high sugar content, which makes beets an important source for the production of refined sugar. Raw beet roots have a crunchy texture that turns soft and buttery when they are cooked.

This anti-inflammatory and antioxidant root is available year round and is widely used both as a spice and medicine for many years. Ginger has a spicy, fragrant flavour, and the younger roots have a milder and juicier flavour.

Whether you refer to a tomato as a fruit or a vegetable, there is no doubt that tomatoes are a nutrient-dense superfood that are a great addition to your diet. With beneficial phytochemicals such as lycopene (hence its red color) and the presence of vitamins and fiber, tomatoes play a role in preventing chronic disease and deliver other health-supporting benefits.

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 purposes. Today, coriander is mainly used around the world as a condiment, garnish or decoration on culinary dishes.