Baby spinach is a versatile green 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!
It’s zesty and bold flavour works well with the peppery leafy tones.
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 green to add to your meal.
There’s a reason Barry is our mascot!
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.
Asparagus is a spring vegetable and therefore only available in the Australian spring season. Only young asparagus shoots are commonly eaten as they became harder and “woody” once they start to grow into maturity.
Being 93% water, Asparagus is low in calories and sodium. A good source of folate for healthy cells, it also provides essential vitamins K and B, and micronutrients like magnesium, zinc – all for good health maintenance!
Barry’s tips: 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!
Bok choy is the ubiquitous and household leafy Chinese-cabbage. It is one of the most popular vegetables in Asia.
Bok choy is an excellent source of vitamins A, C and K, along with essential minerals such as potassium, calcium and manganese.
Bok Choy leaves are soft and succulent, with crunchy white stalks and young sweet flavoured flower shoots. The whole plant is edible. The slight mustard flavor of Bok Choy makes it a delightful addition to stir-fries, soups and noodle, and salads, if the young leaves are used.
Barry’s tips: Stir fry Bok Choy with sweet snow peas, white/brown button mushrooms, and carrots. You already have a great nutritious variety in a simple dish!
The cultivation of Pak Choy in south China date as far back as the 5th century. It has since spread throughout China and to other parts of Asia and the western hemisphere.
This leafy vegetable packs a hefty amount of dietary fiber to aid digestion. Vitamins C and K bolsters immune system and strengthens the bones.
Pak Choy is a leafy green with pale-green stalks that is often stir-fried or steamed. Both leaves and stems can be cooked and consumed. As part of the mustard family, it falls into the same category as mustard, broccoli, turnips and cabbage even though it is lettuce-like in appearance.
Barry’s tips: Cook the stems first then add the leaves as they cook quicker. Stir fry with some soy sauce, herbs and garlic for flavour. Or briefly blanch them and pair with cherry tomatoes and button mushrooms.
The sugar snap peas, snow peas can be eaten whole with both pod and peas. The walls of the pod on snow peas are thicker than those of the snow peas and perfect for those who enjoy a thick, crunchy flavour.
The sugar snap peas are often served in salads or even eaten on their own whole as a snack. They can also be used in cooking, through stir-frying or steaming, though overcooking may make the pod falls apart.
Barry’s tip: Stir in some salted butter to snap peas for added savory taste as a snack!
Leeks taste smoother and milder than onions, and have higher concentration of vitamins K and A, iron, fiber, manganese. Generally, they provide beneficial support to vision, cognitive, and bone health.
White bulb and lighter green leaves of leek can be eaten raw or cooked. Remove roots and tough dark green leaves before cooking. Choose leeks that are upright with non-discolored bulbs.
Roast, stir/pan -fry, braise, boil, steam are some methods in cooking leeks.
Choy Sum is one of the most popular vegetables among the Chinese and is probably the most popular vegetable in Hong Kong. As a matter of fact, it is now also widely used in the western world.
Choy Sum is rich in carotene (pro-vitamin A), calcium and dietary fiber. It also provides potassium and folic acid.
The flowering shoots and younger leaves of Choy Sum are used in salads or stir-fried, lightly boiled or steamed and added to meat.
A natural hybrid developed by a Japanese company. The baby broccoli has smaller florets and thinner stalks than the broccoli.
It is high in vitamins and minerals essential to improving nervous and brain functions and preventing cardiovascular diseases.
Baby broccoli tastes milder, with a sweeter, earthier taste than the Broccoli. It can be sautéd, steamed, boiled, or stir fried to bring out the most of its sweet crunchy flavour.