New Twist On Vegetables

“Vegetable side dish” once meant a second thought—it was the dish that turned meat and potatoes into a meal. Today, this is no longer true. The plain boiled vegetables of the past have given way to a new philosophy of cooking that puts fresh vegetables in a prominent place on the table, adding color, flavor and appeal to any meal.

Eating the Rainbow: A Guide to Produce by

Color

Choose produce from a range of color categories, both for visual interest and for maximum nutrition. The fruits and vegetables in each category carry varying amounts of phytochemicals that offer valuable health benefits.

Below is a brief description of how each color group offers a different benefit to your overall health. But on a more basic level, thinking about color is an easy way to make sure you are eating all the fresh produce you need. If you remember to eat a rainbow of colors every day, as part of a meal, snack or dessert, you will be well on your way to a fresh and varied diet.

Color Group		Benefits
Purple and Blue	Promote heart health; help memory function; lower the risk of some cancers; promote urinary tract health; promote healthy aging; and boost immunity.
Green	Lower the risk of breast, prostate, lung and other cancers; promote eye health; help build strong bones and teeth; and boost immunity.
White and Tan	Promote heart health; help maintain healthful cholesterol levels; lower the risk of breast, lung and other cancers; and slow cholesterol absorption.
Yellow and Orange	Promote heart health; promote eye health; lower the risk of some cancers; and boost immunity
Red	Promote heart health; promote eye health; lower the risk of some cancers; and boost immunity.
Brown Whole Grains, Legumes, Seeds and Nuts	Promote heart health; help memory function; lower the risk of some cancers; promote urinary tract health; and boost immunity. Lower blood cholesterol levels and reduce the risk of colon and other cancers, diabetes, heart disease and stroke.

The Seasonal Approach

A key to preparing delicious vegetable dishes is to follow the seasons. Any vegetable that has been locally grown and ripened in its natural season will be infinitely more flavorful than a semiripe specimen transported from the other side of the country or the other side of the globe. Visit a local farmers’ market to find the freshest vegetables of the season, and you can’t help but be inspired in the kitchen. Following is a list of vegetables to enjoy at their peak of season. Keep in mind that their availability will vary with location and weather.

SPRING VEGETABLES	SUMMER VEGETABLES
Shoots and Stalks: Artichokes and asparagus Leaves: Arugula, baby spinach, kale, lettuce and mâche Cabbage Family: Broccoli rabe and cabbage Roots and Tubers: Daikon, new potatoes, radishes, turnips and young ginger Mushrooms: Buttons, morels, oysters, porcini, portobellos and shiitakes Peas, Beans and Seeds: English peas, fava beans and green beans Bulbs: Baby leeks, green garlic, green onions and Vidalia onions	Leaves: Arugula, romaine lettuce and spinach Vegetable Fruits: Bell peppers, chilies, eggplants, summer squashes, tomatillos, tomatoes and zucchini Roots and Tubers: Carrots, ginger and potatoes Peas, Beans and Seeds: Corn, English peas, green beans, haricots verts, wax beans and shelling beans, such as cranberry and flageolet Bulbs: Garlic, leeks, onions and shallots
AUTUMN VEGETABLES	WINTER VEGETABLES
Shoots and Stalks: Artichokes and fennel Leaves: Spinach and Swiss chard Cabbage Family: Broccoli, broccoli rabe, Brussels sprouts, cabbage and cauliflower Vegetable Fruits: Bell peppers, eggplants, pumpkins, and winter squashes Roots and Tubers: Celery root, parsnips, potatoes, rutabagas, sweet potatoes, turnips and yams Mushrooms: Black trumpets, buttons, chanterelles, oysters, porcini, portobellos and shiitakes Bulbs: Garlic, leeks and shallots	Leaves: Frisée, kale, radicchio, Swiss chard and turnip greens Cabbage Family: Broccoli, broccoli rabe, Brussels sprouts and cabbage Roots and Tubers: Beets, carrots, celery root, Jerusalem artichokes, parsnips, rutabagas, sweet potatoes, turnips and yams Mushrooms: Buttons, chanterelles, portobellos and truffles

As we prepare for warmer weather. Planting a garden is in the air around the world as we gear up for a great season as well as harvesting the benitfits of eating a wide varity of fruits and vegetables.