Vegetable of the Month - Green Garlic

Did you know...? Fun facts!

• Green garlic is nothing more than immature garlic - garlic that has not been allowed to grow to full size. Typically this results from farmers thinning their garlic crops, but green garlic has become increasingly available as the demand for it grows.
• Green garlic looks almost exactly the same as a green onion. Almost. The green leaves of green garlic are flat rather than tubular, and the stalks smell pleasantly of garlic rather than onion. Remember, the nose knows.
• Green garlic will impart garlic flavor to your dishes, but with less pungency than its adult counterpart. 

Nutritional Information

• Green garlic has the same nutritional properties as regular garlic, including antibiotic properties to several forms of bacteria and intestinal parasites. Plants in the Allium family are also well-known for their blood pressure and cholesterol-lowering abilities.
• Green garlic is a good source of calcium, phosphorous, selenium, vitamin C, vitamin B6, and manganese.

Recipes

Green Garlic Risotto
Asparagus with Young Garlic and Horseradish
Shrimp Stir-Fry with Green Garlic
Spaghetti with Green Garlic

Vegetable of the Month - Beets

Did you know...? Fun facts!

• Beets are a unique source of phytonutrients called betalains. Betanin and vulgaxanthin are the two best-studied betalains from beets, and both have been shown to provide antioxidant, anti-inflammatory, and detoxification support.
• Humans appear to vary in response to dietary betalains; only 10-15% of adults in the United States are estimated to have the capacity to absorb and metabolize enough betalains to gain the full benefits.
• Beets belong to the chenopod family, which includes chard, spinach, and quinoa.
• Beets come in red, white, golden-yellow and even rainbow colors! But they aren't has hardy as they look - even the slightest puncture will cause the betalains to bleed, especially during cooking.

Nutrtional Information

• 1 cup sliced cooked beets contains 136mcg folate, 0.55mg manganese, 518.50mg potassium, 0.13mg copper, 3.40g fiber, 39.10mg magnesium, 64.60mg phosphorus, 1.34mg iron, and 0.11mg vitamin B6.

Recipes

• The easiest way to prepare beets is to cut them into quarters without peeling the skin, steam them for 15 minutes, and serve as a side dish or an addition to your favorite salad!
• Baked Beet Chips
• Beet Salad
• Fudgy Vegan Beet Cupcakes

March Vegetable of the Month - Red Cross Lettuce

Did you know…? Fun Facts!

• The scientific name of Red Cross Lettuce is Lactuca sativa

• Red Cross lettuce is a type of butterhead lettuce, also called a “bib lettuce”.

• Red Cross Lettuce is an annual plant in the daisy (Asteraceae) family – related to marigolds, daisies, artichokes, and yarrow.

• Ancient Egyptians are thought to have developed many of the current types of lettuce we use from wild lettuce almost 4,500 years ago.

• Red Cross Lettuce is more heat tolerant than most lettuces, but it requires a minimum of 45 degrees soil temperature for planting and germination.

Nutritional Information:

• 1 cup butter lettuce provides 19mg calcium, 0.7mg iron, 131mg potassium, 1,822 IU vitamin A, 1.2g carbohydrates, 0.6g protein, and 0.6g fiber.

Recipes:

Spicy Red Leaf Lettuce and Arugula Pesto

Avocado-Butter Lettuce Salad

January Vegetable of the Month: Broccoli

Did You Know...

Fun Facts

• Broccoli originated around the Eastern Mediterranean region, near Italy.

• It is considered a cruciferous vegetable because it resembles a Greek cross.

• Broccoli is related to cauliflower, kale, cabbage, turnips, rutabagas, brussel sprouts, and Chinese cabbage.

• California produces 90% of the nation’s broccoli.

Nutritional Information and Health Benefits

• Broccoli is very high in vitamin C. One cup of raw, chopped broccoli is equivalent to the amount of vitamin C packed within an orange!

• It also contains a significant amount of vitamin A, which is needed to keep your eyes healthy.

• Broccoli is high in soluble and insoluble fibre.

Recipe Ideas

• Stay warm during the holiday season and try out this vegan Cream of Broccoli soup!
• Try serving broccoli as a tasty snack! All it takes is a quick seasoning and a few minutes in the oven. 
• This salad featuring broccoli, red bell peppers, and chickpeas is colorful, crunchy, and easy to make!

December Vegetable of Month: Carrot

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Freshly harvested and washed carrots ready to be packed.

FUN FACTS:

• Carrots are usually found as orange-colored, but purple, red, white, and yellow varieties exist as well

• The actual plant of the carrot (the green on the top) can grow to over 3 feet tall

• The greens of the carrot are completely edible, but can be a bit bitter

NUTRITIONAL INFORMATION AND HEALTH BENEFITS:

• Carrots are one of the best sources of beta-carotene, which turns into vitamin A and helps eyesight

• Carrots and other orange/yellow-colored foods are shown to reduce the risk of cardiovascular disease

RECIPE IDEAS:

• Make a light, moist carrot cake for dessert

• Bake healthy carrot "fries" as a great snack

• Create a lovely, creamy carrot soup 

November Vegetable of the Month: Kale

Stalks of lacinto kale (also known as dino or Tuscan kale) ready to be harvested.

FUN FACTS:

• Until its surge in popularity in 2013, the largest consumer of kale in the United States was Pizza Hut, which used kale to decorate its salad bars

• Kale was very popular in Europe during the Middle Ages and Roman Empire 

• There are more than 50 varieties of the kale plant

NUTRITIONAL INFORMATION AND HEALTH BENEFITS:

• Kale is chock-filled with vitamin C, with twice as much of the nutrient as an orange per gram

• Kale is a great source of alpha-linoleic acid (ALA), a omega-3 fatty acid that boosts brain health, reduces Type 2 diabetes risk, and improves heart health

RECIPE IDEAS:

• Make healthy kale "chips", a snack sure to please the whole family

• Enjoy kale pesto spread over sandwiches or added to pasta

• Create a beautiful, hearty massaged kale salad