VEGETABLES

Vegetables are an excellent source of vitamins and minerals and provide much of the fibre that is essential for a healthy diet. Follow this implement guide to help you make the most of the wide variety now available.

Tomatoes

The numerous varieties range from large beef tomatoes, which are often stuffed and baked, to tiny, sweet cherry tomatoes about the size of a marble. Most types are best eaten raw, however if you want to make fresh tomato sauce, plum tomatoes will give the best results as their rich flavour is perfect for cooking.

Onions & Leeks

The most common type of onion is globe shaped, with a brown outer skin. Spanish onions and Italian red onions are more delicately flavoured. Smaller varieties include shallots, and button onions, ideal for pickling. Spring onions are less sharp and good for salads.

Leeks have a mild onion flavour, ideal for soups and stews.

Courgettes & Marrows

Courgettes, in yellow or green varieties, are just miniature marrows, pickled before they grow to full size. Courgettes do not need peeling but the thicker skin of the marrows should not be eaten. Both can be stuffed and baked or served steamed/ sautéed in butter or deep-fried in batter.

Beans

All beans are seed pods. The numerous varieties range from small, tender French beans to the more rare yellow type known as a wax bean. All must be topped and tailed before cooking. Runner beans must have their tough strings removed and broad beans are shelled before cooking.

Artichokes

The globe artichoke belongs to the thistle family. Whole ones are boiled and served with mayonnaise or a vinaigrette dressing. To eat, pull off the leaves one by one, dip in the dressing and eat the fleshy base of the leaf. Discard the hairy core. Artichoke hearts are sold cane and are served as a vegetable or in salads.

Aubergines

Also known as an eggplant. Buy firm ones with smooth skins and store in the refrigerator. Traditionally used in moussaka, aubergines may also be fried, stewed, or stuffed and baked. To remove bitter juices, slice, sprinkle with salt and leave to drain in a colander for 30 minutes. Rings well before cooking.

Cauliflower

A member of the cabbage family. Look for a cream coloured, tightly packed head without blemishes. Cut away outer leaves and thick stalk and divide the head into florets. It can be eaten raw, lightly cooked and served with a cheese sauce or slow cooked in a well flavoured dish such as curry or stew.

Peppers

Also known as capsicums. Red and yellow peppers have a slightly sweeter taste than the more common green ones. All types should be stored in the refrigerator in a polythene bag (food bag) and used within a couple of days. Cut off the top and remove the core and seeds before cutting into rings, strips or chunks. Eat raw, grilled or stewed.

Broccoli

Related to the cauliflower, broccoli is available all year round. Buy broccoli with dark green heads and leaves. Avoid any that are yellowing. And store loosely wrapped in the salad drawer. Remove the lower stalk and divide into spears. Broccoli is best steamed and served with butter or hollandaise sauce.