Other sections
Published articles
Study in Peru
Chefs speak


Recipe search by recipe
name or ingredient
Bookmark and Share

Did you know that certain foods actually help your body to stay warm? Not only do these winter vegetables help to keep your body warm, they are anti-oxidant rich. Loaded with vitamins and minerals, winter vegetables are the best kind of hibernation foods. We're talking about potatoes, carrots, cabbage, onions, winter squash and leafy greens.

It is time for kale, cabbages, and their relatives, time for artichokes, cooked into soups, stews, casseroles and side dishes. If you like to eat salads, try eating salads that are more root vegetable, bean, or grain oriented, rather than the usual leafy green salads.

Or add a little meat to your green salad. It is also a time of the year that you may want to eat a little more meat than in the summer months. A selection of winter vegetables to help you survive those cold months

Excellent source of fiber and vitamin C, and a good source of magnesium, folate, copper, potassium and phosphorus.
Select artichokes that feel heavy for their size and have tightly closed buds. Leaves should be soft green or purple. Avoid artichokes that are wilting or drying.
Trim the stem and place artichoke, stem-end down, in water. They'll keep in the refrigerator for a few days. When ready to cook, trim the stem end and the first few bottom leaves of the artichoke. Cut off the top inch of the head to remove the thorny tips of the uppermost leaves. After each cut, rub with lemon to prevent discoloration.

An excellent source of vitamins A, C and E and potassium, and a good source of fiber and iron.
Select ones that yield when pressed gently. They should be uniform in color without blemishes or bruises.
Store at room temperature. They will ripen after a couple of days. When ready to use, cut lengthwise around the large pit in the center. Gently twist the two sides apart. Rub the cut surface with lemon to prevent discoloration.
Do not cook avocados. Serve in a salad with olive oil, lemon juice, salt and pepper.

An excellent source of vitamin C and a good source of folate, fiber, calcium and iron.
Select firm stems with heads that are a dark green-purple color. Buds should be closed with no sign of yellow flowers.
It will keep for three days or more if refrigerated. To use, rinse and remove the outer leaves and tough stems. Cut tender stems and florets into even-sized pieces.

Excellent source of vitamins A and C. Find tight, firm, heavy heads with no broken or bruised leaves.
They'll keep up to a week or more in the refrigerator. Leave the outer leaves attached to help retain moisture during storage. Wash, quarter, and core when ready to use.

Excellent source of vitamin C as well as a good source of folate and fiber.
Choose a firm white or cream-colored head with tight florets, bright green leaves and no brown spots.
They will keep for up to a week in the refrigerator. Before cooking, remove the leaves and core, and divide florets into even-sized pieces.

Celery Root
Excellent source of vitamin C. Good source of calcium and iron.
Choose a celery root heavy for its size with unbruised skin. Don't pick roots larger than a softball because they are overgrown and will be woody inside.
The root will keep for a week or more in a cool, dry place. Wash and peel when ready to use.

Excellent source of vitamins A and C, calcium and iron.
Pick crisp, tender leaves that are bright in color.
Wrap the greens in paper towels and place in plastic bags to maintain moisture. They will keep refrigerated for two to three days. Before cooking, rinse as many times as necessary to remove sand and dirt, and remove any thick, tough leaves.

Dark greens are a good source of vitamin A and vitamin C.
Pick the freshest greens with crisp leaves, free of brown spots on the leaves or stems.
To store, remove any browning leaves and take off rubber bands or metal ties. Unwashed and stored in the refrigerator, lettuces will keep for three to four days. Separate the leaves by hands and place in bowl with cold water. Swish leaves around and remove from water, leaving any dirt behind. Repeat until the water is clear. Drain and dry.

Excellent source of fiber, potassium and vitamin C. Like other vegetables, potatoes are a low calorie food and are free of fat, cholesterol, and sodium. Most of the nutrients are contained right below the skin, so avoid peeling when possible.
Potatoes are tough and durable and store well. Keep in mind, however, that the leaves and stems of a potato plant are poisonous and may cause illness when ingested.
Store potatoes in a cool, dry place. Sunlight can cause the skin to turn green; if this occurs the skin must then be peeled off before consuming.
Potatoes should be thoroughly washed with clean tap water and scrubbed lightly before preparation.

Snow Peas
Excellent source of vitamin C.
Select bright green, firm peas. Avoid ones that are rubbery.
They will keep for a few days in the refrigerator. Remove the string before cooking.

Excellent source of vitamin A, vitamin C, potassium and fiber, and a good source of folate and thiamin.
Pick squash that feels heavy for its size. The skin should be thick and hard without blemishes.
Will keep for a month or more in a cool, dry place.

Sweet Potatoes
Excellent source of vitamin A and vitamin C, and a good source of vitamin B-6, fiber, copper and potassium.
Find firm, medium-sized potatoes with tapered ends. Avoid ones with blemishes, sprouts or any sign of decay.
They will keep for several weeks when stored outside the refrigerator in a cool, dark and dry place. Scrub well before using.

Home Cooking for Two Quick & Easy
About us Recipe box
BBQ & Grilling Glossary Sign in
Budget Cooking Gluten & Lactosa - Free Study in Peru
Contact us Guide to restaurants Chefs speak
Conversions Peruvian Cooking Testimonials
Cooking Light Published articles Tips
Copyright © 1999 - 2014 Yanuq S.A.C. All rights reserved