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Vegetable facts

This is the start of an occasional series of snippets of information about the various vegetables we supply.

Beetroot

Beetroot is a member of the same family as chard and spinach, and its leaves can be cooked in much the same way. The roots can be used raw in salads – see recipe below – or cooked and eaten either warm with perhaps some butter, or as a cold salad vegetable. To cook beetroot you should wash it and then boil it unpeeled, with the root and a little of the stalk intact to prevent the juice bleeding out into the boiling water. The length of time for which you need to boil it will depend upon the size of the beetroot – between 30 and 60 minutes on a gentle heat. When it is ready you will be able to slip the skin off easily.

In Roman times beetroot was believed to be an effective treatment for fevers and constipation, and beetroot juice was considered an aphrodisiac. In fact it is a rich source of the mineral boron which plays a part in the production of human sex hormones.

As far as nutrition is concerned, beetroot contains significant amounts of vitamin C in the roots and vitamin A in the tops. It is also high in folate, fibre and antioxidants. It is one of the sweetest vegetables, containing more sugar than carrots or sweetcorn.

The red colour of beetroot is due to two pigments, a purple pigment betacyanin and a yellow pigment betaxanthin known collectively as betalins. Some beetroot varieties have yellow or white flesh as they have a greater or lesser distribution of the two betalin pigments. These betalins are used as colouring in a variety of food products such as pizza, tomato puree and strawberry ice cream. It is the pigment betacyanin that causes some people’s urine to turn red after eating beetroot, as their bodies are unable to break it down efficiently.

Cauliflower, purple

This can be used in most recipes that would normally use white cauliflower, but it will cook more quickly and it has a slightly milder taste. It is probably better to steam it, either over a pan of boiling water or in the microwave, as this way it should retain its purple colour. If boiled, it will turn green. It is also good eaten raw, in salads.

Cauliflower, Romanesco

A very handsome vegetable and a fine example of phyllotaxis*, this is sometimes called Romanesco cauliflower and sometimes Romanesco broccoli. Its taste is somewhere between the two, and it can be used in much the same way as either vegetable.

*The multiple spiral arrangement found in some plants, for example a sunflower head or a pine cone. Mathematically, so I’m told, it has to do with Fibonacci numbers and the Golden Section. If you want to know more, I’m afraid you’re on your own. Its practical purpose is to maximize the plant’s exposure to dew, rainfall and sunlight.

Cavolo nero

Distinguished by it’s long, crinkly, dark leaves, Cavolo nero or black cabbage is an Italian variety with a good strong flavour which can be used in any cabbage recipe. To have as an accompanying vegetable it can be shredded and steamed, or fried in olive oil with garlic and chillis. For a more substantial dish it is particularly good in soups such as the Tuscan classic Ribolitta, made with vegetables and borlotti beans and thickened with bread, or try this pasta recipe. Any stems thicker than a pencil should be cut out and discarded, or used for stock.

Chard

Chard, like spinach, is a member of the beet family, grown for leaf production at the expense of root formation. It has large, dark leaves with wide flat stems that resemble celery. Some varieties have attractive bright red or orange stems. It is very high in vitamin A and naturally high in sodium, as well as containing a number of other minerals including calcium, iron, magnesium, phosphorus and potassium.

Chard can be used, raw or cooked, in place of spinach in any recipe, bearing in mind that the stalk part will be tougher and may need more cooking. To cook, wash the leaves well, roughly shake off excess water, then place in a pan with just the water that still adheres to them. Cover the pan with a tight fitting lid and cook over a medium heat for five minutes or so until wilted. Remove the lid and cook for a minute or two more to drive off surplus liquid. They can be served seasoned with nutmeg and a dab of butter

Globe Artichokes

The best way to cook globe artichokes is to boil them in a large stainless steel pan, uncovered, for 30-40 minutes, having first removed any tough looking leaves from the outside. A tablespoon of lemon juice should be added to the water. You can test to see if they are ready by pulling away one of the outer leaves. If it comes away easily and the base of the leaf feels tender when the point of a sharp knife is inserted, they can be eaten.

They can be eaten warm with a hollandaise sauce or simply with melted butter. Pull off one leaf at a time, dip it in the sauce and eat just the thick part at the base of the leaf, scraping it away with your teeth. As you progress you will find that the leaves become smaller and will eventually not be worth bothering with. Discard these and the hairy ‘choke’ at the centre, but do eat the solid heart that is beneath the choke.

Jalapeno chillies

Jalapeno chillies come about two thirds of the way down the Scoville scale, with a rating of 2,500-8,000. Here’s what Wikipedia has to say on the Scoville scale:

The Scoville scale is a measure of the "hotness", or more correctly, piquancy, of a chili pepper. These fruits of the Capsicum genus contain capsaicin, a chemical compound which stimulates chemoreceptor nerve endings in the skin, especially the mucus membranes. The number of Scoville heat units (SHU) indicates the amount of capsaicin present. The scale is named after its creator, American chemist Wilbur Scoville.
http://en.wikipedia.org/wiki/Scoville_scale

At the bottom of the scale, with a rating of zero, is the bell pepper. At the top is pure capsaicin, with a score of 15-16 million. Incidentally, standard US grade pepper spray comes third with 2-5 million Scoville units.

Kale

Kale, a member of the cabbage family, is an excellent source of beta-carotene, folate and Vitamins C, A and B6, and is rich in calcium and other minerals such as iron, magnesium and potassium. It has quite a strong flavour and can become a little bitter if kept for long. Storing it in the fridge will help to counter this. To prepare, you should cut out the stringy stalk, then use the leaves as you would spinach or cabbage.

Potatoes, Blue Edzell

These are a Scottish variety said to have been bred in Victorian times in Edzell, Angus. They are a floury potato, good for mashing, frying, baking and for chips. When boiling they need attention; if left too long the skins will crack and they will fall apart.

Rocket

A member of the mustard family, rocket is also known as rucola, rugola, arugola and roquette. Grown in Mediterranean regions since Roman times when it was considered to be an aphrodisiac, it was not cultivated on a large scale until the 1990s. Fresh rocket leaves contain iron and vitamin C and are reputed to help cleanse the body of pollutants.

Rocket has a peppery, pungent flavour and is most commonly used in salads, although some Mediterranean recipes use it cooked. It can also be used as an ingredient in pesto. Here’s a simple rocket salad recipe. You could mix other types of salad leaf with it if you find the rocket on its own too piquant.

Rocket salad

Beat together everything except the rocket and the Parmesan.

Place the salad leaves in a large bowl, pour over the dressing and toss. Top with Parmesan shavings.

Spinach

Spinach was first cultivated in Asia, then spread across Africa to Europe, its use in England first documented in 1551.

It is popularly thought to be a rich source of iron but, although it does contain a relatively high level of iron for a green vegetable, it also contains a high level of oxalate, and oxalate inhibits the body’s absorption of iron. Spinach also has a high calcium content; however, the presence of oxalate also inhibits the absorption of calcium. In fact our bodies typically absorb only 5% of the calcium contained in spinach.

So, what is spinach good for? Lots. It is a rich source of vitamins A, C, K and folate - essential for pregnant women - as well as the minerals manganese and magnesium and antioxidants called carotenoids. Spinach is best eaten as fresh as possible as it will lose much of its nutritional value with storage of more than a few days, although refrigeration can slow this effect to around eight days.

For the same reason it is best not to boil spinach, rather cook it in much the same way as chard, by wilting it over a fairly high heat in just the water remaining on the leaves after washing. Bear in mind that it will decrease in volume by around three quarters. Even better, if the leaves are young enough, is to have it raw in a salad.

Spring greens

Spring greens are a member of the Brassica family, with which we become so familiar during the winter months. They are different from many other cabbages in that the central leaves do not form a tight head. Thus the leaves are exposed to light and so are dark green and coarser and more strongly flavoured. They are rich in Vitamin C, folic acid and dietary fibre.

To cook spring greens, shred them and steam them, or sweat them in a little butter or oil until just wilted. They can also be added to stir fries or soups.

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