University of California Cooperative Extension

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University of California Cooperative
Extension Los Angeles County
COOL SEASON VEGETABLES
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ARTICHOKES
Nutrition Vitamin C Fiber Availability All
year Peaks in the Spring March through
May Shopping Leaves tightly closed Fleshy,
firm not dry or spread apart Storage Refriger
ator plastic bag
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Preparation Outer leaves tough, inedible at the
tip, tender at the base. Cut off top inch of
the leaves Pull off and discard short leaves at
base Boil, bake or steam Serve hot or
cold Discard thin leaves covering the bottom
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How to eat an artichoke Popular condiments
(dipping sauces) melted butter, mayonnaise, and
hollandaise sauce. A better choice is a low fat
sauce, such as plain oil and vinegar dressing,
yogurt mixed with garlic and spices, or just a
squirt of lemon juice and a sprinkle of salt.
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How to eat an artichoke With a whole artichoke,
beginning at the bottom, pull off a leaf and dip
its fleshy base into the sauce. Place the bottom
half of the leaf, curved-side down, in your
mouth and draw it between your teeth so that you
scrape off the tender flesh and pull out the
fibrous portion of the leaf. Continue eating the
leaves until you reach the inner petals, which
are thin flower-like petals, rose colored, and
bunched into a point at the top (the choke). The
bottom is under the petals. Pull or scrape off
the petals to expose the artichoke bottom. The
bottom can be cut into pieces, dipped and eaten.
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ASPARAGUS

• White and green varieties
• Must be harvested by hand
• Nutrition
• Vitamin C
• Folic Acid
• Availability
• February (CA) May
• Shopping
• Firm, plump, closed tips
• Size not related to quality

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• Storage
• Wrap stalk bottoms in damp paper towels
• Refrigerate plastic bag
• Stand stalks in ½ water in a jar covered with a
  plastic bag
• Preparation
• Boil, steam, microwave, roast, grill
• Cut or break off touch white ends
• Peeling optional
• Cook quickly do not overcook
• Pierce thickest part with a knife point
• Spear will bend slightly when done
• Drain on a paper towel

Some people will have odd smelling urine after
eating asparagus ( 40).
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BEETS
Nutrition High in sugar, but low in
calories Vitamin C (more in fresh than
canned) Folic Acid Leafy beet tops are
high in vitamin A, calcium and iron.
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Availability Year round. Peak months June
through October Shopping Smooth, hard,
round. Unbruised, free of cuts Leaves crisp,
dark green Storage Remove greens before
storing Use greens within a day or 2 Leave some
stem attached 1 to 2 Store unwashed Refrigera
te - plastic bag Up to 3 weeks
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Preparation Bake, boil, microwave, steam Scrub
gently, rinse well, dont break skin Boiling
dont peel, leave 1-2 stem, dont trim
root Bake/roast Wrap in foil 350 to 400o
until tender Peel, quarter, toss with oil
and season sugars caramelize
Many people cannot metabolize the red pigments
in beets and pass the bright red pigments
through urine and feces.
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BROCCOLI
Nutrition Vitamin A Vitamin C more than an
orange Folic Acid Potassium Calcium as much
as milk
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Availability Year round Best prices October
through May Shopping Slender, crisp
stalks Dark green florets (not yellow), tightly
closed Purplish, blueish, dark green have more
vitamins A and C Storage Do not wash before
storing Moisture mold growth Refrigerate
open plastic bag 4-5 days Preparation Boil,
steam, microwave, stir-fry Leaves edible more
vitamin A than florets Peel older, thicker
stalks Split stalks Boil uncovered lots of
water milder taste, reduced vitamin C
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BRUSSELS SPROUTS
Named after the capital of Belgium Brussels.
Nutrition Vitamin A Vitamin C Folic
Acid Potassium
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Availability Growing season fall through
spring Shopping Same size even cooking
Yellow, wilted leaves old Avoid puffy
or soft sprouts Storage Dont wash
before storing Refrigerate perforated
plastic bag 3 to 5 days Preparation
Boil, braise, microwave, steam, sauté Soak
10 minutes in warm water Cut cross in
bottom Cook quickly in boiling water
Braise in stock Braise and sauté
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CABBAGE
Green, Red, Savoy, Napa (Chinese), Bok Choy
(Chinese)
Hundreds of varieties grown around the world.
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Nutrition Vitamin C - red more than green
Vitamin A Savoy cabbage only Napa Bok
choy calcium Availability Year
round Shopping Heavy, solid heads
Savoy Napa looser Half or quarter heads
vitamin C loss Storage Dont wash
Refrigerate perforated plastic bag At
least 2 weeks, Savoy Napa 1
week Preparation Raw, broil, braise
microwave, steam

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CAULIFLOWER
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Nutrition Vitamin C Folic Acid
Potassium Frozen 1/3 vitamins and half the
potassium
Availability Best price-fall Shopping
Clean, firm, compact heads White or creamy
white. Refrigerate Up to 5 days
Unwrapped - perforated plastic bag
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• Preparation
• Raw, boil, microwave, steam, sauté
• Boil uncovered lots of water milder
  taste, reduced vitamin C
• Cook until just tender for nutrient
  retention
• Slice thinly to sauté no precooking
  necessary add some liquid to prevent sticking

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CELERY
A kitchen staple. A bunch of celery is called
a stalk, which is made up of individual
ribs. Nutrition Mostly water very low in
calories Some vitamin C and folic acid High in
fiber
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• Availability
• Year round
• Shopping
• Look for the darkest green
• more nutrients a little more stringy
• Storage
• Refrigerate plastic bag
• Up to 2 weeks
• Preparation
• Raw, broil, braise, microwave, stir-fry
• Remove strings, if desired
• 1 -2 inches of broth or water
• Use the leaves in soups and stews

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COLLARD GREENS
A member of the cabbage family
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Nutrition More nutritious cooked than
raw Vitamin C Vitamin A Calcium Iron Folic
acid Potassium Availability January through
April Shopping Large, flat, dark green leaves
with thick stems. Smaller leaves more tender,
milder flavor Fresh green color no yellow or
brown leaves Moist, crisp leaves not
wilted Storage Do not wash before
storing. Damp paper towel plastic bag 3 to 5
days Stronger flavor with longer storage
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Preparation Wash well. Separate leaves and
swish them around in cool water. Lift the leaves
out of the water. Remove thick, tough
stems. Braise, microwave, sauté, simmer,
steam Shrinks considerably when
cooked Drink/save the nutrient rich cooking
liquid for soup Good method Simmer (10-20
mins) in a seasoned broth until tender. Set
collards aside and reduce liquid to use as a
sauce.
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FENNEL
Looks like short, fat celery Texture is similar
to celery, but taste is very different like
licorice or anise.
Nutrition Very low in calories Vitamin
C Vitamin A
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Availability Fall and winter
months. Shopping Firm, compact and clean
bulbs with straight stalks Storage
Remove stalks and store separately from bulb.
Refrigerate plastic bags Use stalks with
a day or two Bulbs 4 to 5
days Preparation Raw, bake, braise, sauté,
steam Trim off stalks where they meet the
bulb Cut in half, trim the base (not too
closely) Cut in slices, slivers, sticks,
dice or chunks
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KALE
Nutrition Vitamin C Vitamin A
Calcium Iron Folic acid Potassium
Availability January through
April Shopping Resembles collards, except
its leaves are curly at the edges Smaller
leaves more tender, milder flavor Fresh
green color no yellow or brown leaves
Moist, crisp leaves not wilted
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Storage Do not wash before storing.
Damp paper towel plastic bag 3 to 5 days
Stronger flavor with longer storage Preparat
ion Wash well. Swish leaves around in
cool water. Lift the leaves out of the
water. Remove thick, tough stems.
Braise, microwave, sauté, simmer, steam
Drink/save the nutrient rich cooking liquid for
soup Doesnt shrink as much as collards when
cooked Good method for kale Simmer (10-20
mins) in a seasoned broth until tender.
Set kale aside and reduce liquid to use as a
sauce.
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KOHLRABI
Member of the cabbage family. May be white,
green, or purple.
Nutrition Vitamin C Potassium
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Availability March through May then again
October through December Shopping Less
than 3 inches in diameter Large can be woody
and tough Storage Remove leaves and
stem. Refrigerate plastic bags 2 to 3
weeks Preparation Raw, boil, steam,
sauté, microwave. Small bulbs do not require
peeling. Medium to large should be peeled.