Dill - a fringed leafy herb with a pretty distinctive
scent and flavour. Great for chopping up into a fresh garden salad
(sounds weird but is pretty wonderful), seasoning seafood, pickling,
drying for later use. You can even make it into a pesto. 8 recipes for dill.
- also known as coriander is a leafy herb that looks somewhat like
parsley. It has a nice fresh taste. Great for salsas, salads, dips, or guacamole. Find 10 ideas on this blog.
- a leafy herb with a fresh but strong taste. Great for seasoning
almost anything or as a garnish fresh or dried. It's a key ingredient in
tabbouleh. Here's 25 ways to use it.
is a wonderful green similar to spinach or kale. Not to be confused
with beet greens the stem is wide (beautiful red or yellow colour) and
leaves are all edible just give them a nice rinse and trim off the
toughest end of the stem where it might have dried out a bit.
Check out our blog post with a pizza recipe and links to a couple other recipes. You
can also chop it and stir-fry it, or steam it then purée it to be
added into tomato sauce, or freeze it for use in soups and other things later. To eat it raw it can be put into a tossed salad.
- includes courgettes (green and yellow zucchini), patti pans
(saucers), magda squash, any kind of squash with a softer flesh. There
are plenty of creative ways to use this great vegetable that is high in fiber, vitamin C and vitamin K. They are great for making ratatouille, adding to spaghetti sauce, an alternative lasagna noodle, making cake or zucchini loaf, zucchini 'pancakes' fritters. You can even make them into interesting tasting chips in your oven or dehydrator.
Winter squashes are versatile. They differ from summer squashes in that they have a tougher skin and have a longer shelf life. They include pumpkins, acorn squash, and butternut squash among others.They can be roasted, boiled, mashed, puréed into soup, or made into curry. A favourite is Guyanese style sweet pumpkin curry.
- Spaghetti squash is an unusual squash in that the flesh when baked
comes apart in strands that look like spaghetti noodles. It is very
nutrient rich and is low in carbohydrates, cholesterol, and fat. "It is
also a good source of Niacin, Vitamin B6, Pantothenic Acid, Potassium
and Manganese, and a very good source of Dietary Fiber and Vitamin C." Read More on it's nutritional content.
This squash is thus a wonderful alternative to real spaghetti noodles or just as a side dish. The best way to eat it is to cut it in half, scoop out the
pulp and seeds, sprinkle with oil or butter or margarine, then salt and
pepper and maybe garlic powder, then bake at 350F for 45 minutes.
Scrape the flesh with a fork horizontally to get the noodle-like
strands. Serve these as is or with spaghetti sauce.
Radish - James likes to slice them thin and put them with some salt and pepper in a bowl of vinegar.
also likes to make radish sandwiches where you spread generous layers
of mayo on two slices of bread and thin slices of radish with salt and
pepper. You can put them after they've pickled for a while in a bowl of
vinegar or just have them plain. Homemade bread and mayo makes it even
Parsnips- These are a sweet root vegetable. Great for slicing thin and baking or dehydrating for chips,
or chopping then roasting, or boil then mash with carrots or potatoes,
or chopped into stews. When roasted it really brings out the sweet
flavour like in this roasted parsnip and apple soup.
is a cool weather dark leafy green in the brassica family. It is
related to cabbage, cauliflower, broccoli, and collards. This beautiful
vegetable is one of the healthiest of the super-foods. Kale has been
shown to lower cholesterol, thus reducing risk of heart disease. It
contains high levels of various vitamins and minerals such as minerals
copper, potassium, iron, manganese, and phosphorus and vitamin A, K, C.
Kale also contains antioxidants so it is linked to reducing the risk
To store kale you can refrigerate it for up
to 5 days in an air tight bag or container. Or if you want to keep it
fresh longer wrap it in a slightly moistened paper towel or cloth and
put it in the vegetable drawer.
Kale is very multipurpose. You can eat it raw in a salad or you can fry it, steam it, boil it, or use it as a substitute for spinach. Make kale 'chips', make all kinds of smoothies.
is related to pak choi and bok choy. This is a crisp and juicy
cabbage-like vegetable. You can steam it and serve the leaves and stems
tender, chop the stems and cook longer than the leaves. You can saute
it in oil or use it in a stir fry, you can also use it in soup. Try the
stir-Fried Bok Choy with Ginger and Garlic recipe here.
food is very low in Saturated Fat and Cholesterol. It is also a good
source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, and Vitamin
B6. Read More on nutritional information here.
Mei Qing Choi
(pronounced may-ching-choy)- A Chinese cabbage can be prepared similar
to joi choi, bok choy, or other pac choi. Read more about it here.
Cabbage red or green is not just good for jigg's dinner (also known as 'corned beef & cabbage' or simply 'boiled dinner'), it's great for sauerkraut, roasted vegetables, coleslaw, and stir fry. This yummy quinoa soup recipe uses cabbage and all kinds of other veggies.
Red cabbage- A great source of vitamin C, vitamin K, and anti-oxidants this cabbage can be shredded in a raw coleslaw, chopped for a soup, or shredded into sauerkraut or kimchi.
Savoy cabbage - This round cabbage is vitamin and fiber rich. You can roast it, make cabbage rolls, even put it in soup . Read more about the health and nutritional benefits here.
Brussel Sprouts are like small cabbages that grow on a stalk. They are high in vitamin A, C, K and fibre more nutritional information here. They have the flavour of broccoli and cabbage combined.
like to give them to you on the stalk so you can see how they grow -
like small trees. You may not have prepared this before so check out this video on how to do it. Just break or cut off the little sprouts
and prepare as you wish - steam, broil, braise, bake, stir-fry.
Careful not to overcook, they are sort of like broccoli in that they
turn nice bright green when cooked properly, then turn brown and mushy
when over cooked. This page goes over some different cooking methods.
Beet greens are similar to spinach leaves. Again the dark leaf is a good indication of how many vitamins they contain.
They are high in iron, calcium, vitamin c, Protein, Folate,
Pantothenic Acid, Phosphorus and Zinc. They are also a very good source
of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol),
Vitamin K, Thiamin, Riboflavin, Vitamin B6, Calcium, Iron, Magnesium,
Potassium, Copper and Manganese. Read More.
beet greens in a simple sandwich of butter, salt, and steamed beet
greens on a bun. Or you could just boil them and season with garlic,
oil, salt, and some lemon juice. Such as the recipe here.
Beets are a root vegetable.
Its dark rich colour can be used as a natural dye for things like
makeup or cloth. A good source of antioxidants and vitamin C. Beets can
be sliced and baked into chips, chopped and boiled to serve with some
butter, put into stews, or made into delicious borscht.