Wizard Recipes

In kitchens across America, cooks are preparing lighter meals and are looking for ways to serve more vegetables as part of a well-balanced, healthful diet. Vegetables that were once considered exotic are now everyday fare.

And what was old is new again, as farmers’ markets offer intriguing and delicious heirloom varieties.

Vegetables are often grouped according to their family: onions, leafy greens, cruciferous (cabbage, broccoli, and cauliflower), fruits with seeds that aren’t sweet and are therefore treated like vegetables (eggplants, peppers, and tomatoes), roots (carrots, turnips and the like), stalks (asparagus and celery), tubers (starchy potatoes and sweet potatoes), and mushrooms.

BUYING AND STORING VEGETABLES

When buying vegetables, appearance is usually the best indication of freshness. Avoid bruised vegetables or those with soft spots. Leafy tops should be crisp and fresh looking.

Prepackaged vegetables in bags aren’t always a good choice because you can’t inspect them thoroughly. Some vegetables are covered with a thin edible wax coating that seals in their moisture and gives them a fake sheen.

Organic produce is available at natural-food stores and at most supermarkets. These vegetables and fruits have been grown without the use of chemical fertilizers or pesticides.

Refrigeration is the key to keeping most vegetables in prime condition. Store them in the coolest part of the refrigerator or in the crisper drawer. Don’t store vegetables in zip-tight plastic bags, as the condensation that forms encourages rapid decay.

The exception is leafy greens. Store them, loosely wrapped in paper towels, in a plastic bag, pressing out all the air. Mushrooms should be kept in a brown paper bag, and it is best to store potatoes, onions, garlic, and winter squash in a dark, well-ventilated place at cool room temperature.

PREPARING VEGETABLES

Wash vegetables briefly under cold running water just before using. If necessary, a gentle scrub with a soft vegetable brush will remove any surface dirt. When washing leafy greens, swish them around in a large bowl of cool water, changing the water several times.

Cut or peel vegetables as close to serving time as possible.

Once the skin on vegetables is broken, they begin to lose valuable nutrients. Some vegetables, such as artichokes, discolor when their cut surfaces are exposed to air. To prevent this, rub the cut surfaces with the cut side of a lemon half.

Not all vegetables require peeling, but you may want to peel certain types if their peel is tough or unpleasant tasting. It is important to remove as thin a layer of peel as possible; a vegetable peeler is the best choice.

Vegetables should be cut into uniform pieces to ensure even cooking. If you are making soup or preparing a recipe for which evenly cut pieces aren’t important, use a food processor to save time.

The radish is a root vegetable of the mustard family, resembling beets and turnips but with a unique, peppery flavor that can range from mild to very sharp. The name comes from the Latin radix, meaning “root.”

Radishes can be round, oval, or elongated, and they range from less than 1 inch to 2 feet long. Although skin color varies from white to yellow, red, purple, and black, the interior flesh is usually white.

Varieties

Radishes are divided into spring- and winter-harvested types, with additional variations in shape and color in each category.

Spring radishes, which are pulled before they reach 1 inch in diameter, include the round, red Cherry Belle; the White Icicle, which is oblong, about 6 inches long, and mild in flavor; and Rainbow Mix and Easter Egg varieties, which include purple-skinned roots.

Winter radishes have a stronger, more pungent flavor and a coarser texture. They are larger than spring radishes, about the weight of a turnip, and range from white to black. White varieties include the Japanese daikon, a long, carrotshaped, sharp-flavored radish.

Origin and botanical facts

Radishes are an ancient vegetable, first cultivated thousands of years ago either in the eastern Mediterranean region or in the Far East and quickly spread throughout the world.

The earliest radishes to be cultivated were the black varieties. Long, tapering white radishes were first mentioned in 16th-century European literature, and about 200 years later, round radishes first appeared, along with the red-skinned types.

In the United States today, California and Florida are the leading radish growers.

From the top of the root, the leaves of the radish plant form a rosette that can grow to 1 foot in height. The radish is a cool weather annual, one of the easiest vegetables to grow.

Propagation is by direct seeding into a sandy soil with consistent moisture. Spring radishes can be planted as soon as the ground is soft. The fastest-growing varieties mature in about 3 weeks. Winter radishes are planted in late summer so they can mature in the cool temperatures of autumn. These larger radishes take at least 55 days to reach a reasonable size.

Uses

Radishes that are firm with bright, crisp greens are the best. The leaves should be removed from the roots before storing in a perforated plastic bag in the refrigerator vegetable crisper. The roots can be stored for several weeks to a month.

In Western cuisines, radishes are eaten raw in salads or used as a colorful garnish. However, in Chinese and Japanese cuisines, radishes are a staple consumed raw, preserved, or cooked.

The Japanese chop or grate daikon and use it as a condiment for sushi, sashimi, and many other dishes.

Nutrient composition

Radishes are high in vitamin C and contain bioflavonoids and indoles that may help prevent cancer.

Celery is a vegetable that is enjoyed for its crisp texture and distinctive flavor. A bunch of celery is actually a single stalk consisting of separate ribs, and the most tender, inner ribs are called the hearts.

The crispness of celery comes from the rigidity of its cell walls and its high water content. In fact, celery is mostly water, which makes it low in calories and an ideal snack food

Varieties

Although celery is available in many colors, most of the celery grown in the United States belongs to the green varieties, which range in shade from pale to dark and are referred to as Pascal.

One common green variety is the American Green, also known as the Tall Utah or Greensnap, which does not require blanching (the banking of soil against the plant to keep it from turning dark green upon exposure to sunlight).

Other varieties of celery include the Giant Pink, with pink or red stems and darkgreen leaves; the Golden Self-Blanching, with pale, golden-yellow leaves and golden stems; and the Ivory Tower, a fast-maturing, self-blanching variety with pale leaves.

Origin & botanical facts

Wild celery is a biennial or annual herb native to southern Europe, Asia, and Africa, growing in marshes along the muddy banks of tidal rivers or in other saltwater areas.

Although it resembles domestic celery, it is smaller, with a stronger, more pungent odor and flavor. Before the familiar milder, thick-stalked forms were cultivated, celery probably was used solely as a seasoning and medicinal herb.

Leafy cultivated varieties may date back 2,000 years or more, but stalk celery seems to have been grown first in Italy in the 16th century. In the 1690s, John Evelyn, an English diarist, described celery as a new vegetable. Today, celery is grown in Great Britain, India, the United States, and Canada.

Celery requires a moist, rich soil for good growth. It is especially successful in low-lying, alkaline areas such as the eastern regions of Florida and Great Britain. Because of its high water content, celery requires large amounts of moisture; otherwise, the stalks become stringy and tough.

Celery is propagated from seeds so tiny that it takes more than a million of them to add up to a pound. Most commercially grown celery is planted in March or April, in greenhouses or seedbeds with controlled watering.

About 2 months after sowing, when the seedlings are 4 to 6 inches tall, they are transplanted to fields. Varieties that require blanching usually are planted in trenches to facilitate the banking of the soil against the plants. Three to 4 months after field planting, celery is ready for harvesting

Uses

Celery that is light in color and shiny has the best flavor. Celery should be stored by the bunch in perforated plastic vegetable bags in the refrigerator crisper. Celery is a versatile vegetable.

Raw celery adds crunch to chicken, seafood, egg, potato, and green salads. It is an excellent snack food or appetizer. Celery also can be microwaved, stir-fried, braised, or steamed to serve as a main vegetable, but it usually is combined with other vegetables or is included in stuffings for poultry and fish.

Celery even has been made into a uniquely flavored soft drink, Dr. Brown’s Cel-Ray tonic.

Closely related to celery, celeriac (also called celery root or celery knob) is a knobby, bulb-shaped root about the size of a baseball. It has a rough brown skin and rootlets. It has a crisp texture and a nutty flavor that resembles that of strong celery or parsley.

Raw celeriac is a good source of vitamin C and provides some potassium and phosphorus

Varieties

Celeriac is available in three varieties: Iram, a medium-sized, globe-shaped root with few side shoots; Marble Ball, a round, white root; and Tellus, a quickgrowing, round root with brownish red leaf stems.

Origin & botanical facts

A native of the Mediterranean region, celeriac is a popular vegetable in Europe, particularly in France and Italy, but it is less well known in the United States.

Celeriac is propagated from seed, usually sown in pots or greenhouses in early spring, and then transplanted to the field in May. It requires a fertile soil that is rich in organic matter. For a large corm (underground stem base) to develop, a long growing season and plenty of water are required.

Thus, celeriac thrives in moist, temperate climates. In midsummer, the outer leaves are removed, and the plant is mulched or fertilized to assist growth and moisture retention. Lateral shoots also are removed to create a single growing point.

Celeriac is hardier than celery and keeps well in winter if stored in a cool place. Thus, it is available yearround, with a peak season lasting from November through April.

Uses

Small to medium-sized celeriac roots that are heavy for their size and free of cuts, bruises, and soft spots are the best. The roots should be stored with their stalks intact in perforated plastic bags in the refrigerator crisper.

Celeriac can be consumed either raw or cooked. Regardless of how it is to be used, the root must be rinsed well and peeled. After it is peeled, the pieces should be dropped into a bowl of acidulated water (water to which a few drops of lemon juice or vinegar have been added) to prevent the discoloration that occurs from exposure to the air.

The raw root can be cut into sticks for dipping, or it can be grated or julienned for salads. Celeriac can be boiled, braised, baked, or steamed until it is tender. It can be cooked whole and then peeled, diced, or puréed and added to soups, stews, and stir-fries or eaten alone with a bit of butter or margarine and fresh herbs.

In Europe, celeriac is often added to mashed potatoes and served with butter or cream sauce. Like celery, the celeriac root as well as the stalks are often used as a seasoning.

Raw celeriac is a good source of vitamin C and provides some potassium and phosphorus.

The following general guidelines for vegetable cookery should be considered regardless of the cooking method used:

1. Vegetables should be carefully cut into uniform shapes and sizes to pro­mote even cooking and provide an attractive finished product.

2. Cook vegetables for as short a time as possible to preserve texture, color and nutrients.

3.Cook vegetables as close to service time as possible. Holding vegetables in a steam table continues to cook them.

4. When necessary, vegetables may be blanched in advance, refreshed in ice water and refrigerated. They can then be reheated as needed.

5.White and red vegetables (those with flavonoid pigments) may be cooked with a small amount of acid such as lemon juice, vinegar or white wine to help retain their color.

6.When preparing an assortment of vegetables, cook each type separately , then combine them. Otherwise, some items would become overcooked in the time required to properly cook others.

Dry-Heat Cooking Methods for Vegetables

Broiling and Grilling

Broiling and grilling use high heat to cook vegetables quickly. This preserves their nutritional content and natural flavors. The radiant heat of the broiler or grill caramelizes the vegetables, creating a pleasant flavor that is not generally achieved when vegetables are cooked by other methods.

Selecting and Preparing Vegetables to Broil or Grill

Broiling is often used to cook soft vegetables such as tomatoes or items that might not rest easily on a grill rack. Broiling is also used to warm and brown items just before service. If necessary, the vegetables can be basted to prevent them from drying out under the broiler’s direct heat. Sometimes a cooked vegetable is napped with sauce or clarified butter and placed briefly under the broiler as a finishing touch at service time.

A large range of vegetables can be grilled. Carrots, peppers, squashes, egg­plants and similar vegetables should be cut into broad, thin slices. They can then be placed on the grill in the same manner as a portion of meat or fish to create attractive crosshatchings. Smaller vegetables such as mushrooms, cherry tomatoes and pearl onions can be threaded onto skewers for easy handling.

Seasoning Vegetables to be Broiled or Grilled

Vegetables contain little fat and therefore benefit greatly from added fat when being broiled or grilled. The added fat can be a brushing of clarified but­ter or a marinade such as one made from olive oil and herbs. Some vegetables may be brushed with butter and coated with bread crumbs or Parmesan be­fore broiling.

Procedure for Broiling or Grilling Vegetables

1. Heat the grill or broiler.

2. Use a wire brush to remove any charred or burnt particles that may be stuck to the broiler or grill grate. The grate may be wiped with a lightly oiled towel to remove any remaining panicles and help season it.

3. Prepare the vegetables to be broiled or grilled by cutting them into appropriate shapes and sizes, then seasoning, marinating or othenvise preparing them as desired or directed in the recipe.

4. Place the vegetables on the broiler grate, broiler platter or grill grate and cook to the desired doneness while developing the proper surface color.

Here you can find a delicious and easy recipe for Grilled vegetables. My family love’s it and is quite simple. All you need is :

Grilled Vegetable Skewers

Ingredients:

6oz. Zucchini

6oz Yellow squash

12 Broccoli florets, large

12 Cauliflower florets, large

24 pieces Onion, large dice

12 pieces Red bell pepper, large dice

12 Mushroom caps, medium

For  Marinade:

4 oz. Rice wine vinegar

8 oz. Vegetable oil

1oz. Garlic, chopped

2tbs Dried thyme

1 Tbsp. Salt

1/2 tsp Pepper

How to made:

1. Combine all ingredients for the marinade and set aside.

2. Cut the zucchini and yellow squash into 1/2-inch thick semicircles.

3. Blanch and refresh the zucchini, yellow squash, broccoli florets, cauliflower florets, onions and red bell pepper

4. Drain the vegetables well and combine them with the marinade. Add mushroom caps to the marinade. Marinate the vegetables for 30-45 minutes, remove and drain well.

5. Skewer the vegetables by alternating them on 6-inch (10-centimeter) bamboo skewers.

6.Place the vegetable skewers on a hot grill and cook until done, turning is needed. The vegetables should brown and char lightly during cooking .Serve hot

More than beautiful and delicious, adding variety and interest to meals, vegetables brim with nutrients such as cancer-fighting folate and selenium, as well as other essential vitamins and minerals. Potent phytochemical storehouses, vegetables contain beta-carotene, lycopene, flavonoids, and thousands of other compounds nutritionists are only beginning to discover.

Phytochemicals are nonnutritive substances in plants that may serve a variety of protective functions in the human body, from blocking carcinogens and flushing them out of the body to strengthening the immune system.

Vegetables contain few calories in exchange for such high nutrient levels, making this the food group for serious indulgence. On top of all these benefits, vegetables contain fiber, which is linked to decreased cancer risk and also helps to fill you up and keep your digestive tract working smoothly.

Every vegetable contains its own unique package of nutrients and phytochemicals, so to reap the most benefit, eat a wide variety of vegetables. Studies show too much variety in other food categories, such as meat or sweets, can actually lead to over consumption and overweight, but eating a variety of vegetables is inversely proportional to body fat.

In other words, the more vegetables you eat, the less body fat you are likely to have.

The great variety and range of flavors, textures, and colors make vegetables the perfect food group around which to base a meal.

Remember to sample vegetables from all the following categories. A handful of veggies from each category thrown into a soup pot with some chicken stock or vegetable stock and some dried oregano, fresh basil or thyme leaves, and a clove or two of minced garlic makes a fantastic, Mediterranean-inspired vegetable soup!

• Cruciferous Vegetables. These vegetables, which include broccoli, Brussels sprouts, cabbage, bok choy, cauliflower, kale, kohlrabi, and greens like watercress, mustard, rutabaga, and turnip, are so named because their flower petals are arranged in a cross shape (crucifer means “cross-bearing”).

Cruciferous vegetables have many nutritional benefits, and none more so than broccoli, a nutritional “star” rich with fiber, vitamins A and C, folate, calcium, iron, potassium, magnesium, and a host of phytochemicals including beta-carotene found to be active in the human body.

Many cruciferous vegetables feature prominently in traditional dishes: cabbage in minestrone soup or boiled and then baked with olive oil and garlic; steamed broccoli with garlic, olive oil, and hot peppers or cooked until tender and tossed with a variety of pasta shapes;

• Solanacae Vegetables. This family of vegetables includes the tomato, pepper, potato, and eggplant.These vegetables are good sources of vitamins A and C and potassium. Tomatoes have recently been in the spotlight because of a phytochemical called lycopene that gives them (as well as watermelons and red grapefruit) their red color.

Consumption of lycopene, which is particularly concentrated in tomato sauce and tomato paste, has been linked with reduced risk of prostate cancer and some other cancers.

When tomatoes combine with eggplant in fragrant dishes such as ratatouille or eggplant Parmesan, these vegetables make a mouthwatering treat.

Other favorite dishes include peppers roasted with eggplant; potatoes boiled with garlic cloves and mashed together; and any or all of these vegetables roasted, sautéed, or lightly boiled and tossed with pasta, rice, or polenta, or eaten on their own. (Fresh tomatoes with mozarella cheese, anyone?)

• Umbelliferous Vegetables. These vegetables have umbrella-like leaves. They include carrots, celery, parsnips, fennel, and the herbs parsley and cilantro. Rich in beta-carotene, vitamin A, and vitamin C, these vegetables further expand the vegetable lover’s culinary repertoire.

Raw fennel makes a sublime palate cleanser between courses; carrots add color, crunch, and flavor to salads and a sweetness to soups; and braised celery is a Mediterranean staple.

• Cucurbitaceous Vegetables. Offerings from this family of vegetables include the gourds and melons, those fleshy fruits and vegetables that grow on vines. These include pumpkins, summer squash, winter squash, zucchini, cucumbers, honeydew melons, and watermelons.

Cucurbitaceous vegetables contain high levels of vitamins A and C, betacarotene, phosphorous, iron, and fiber. While squash isn’t typically considered a part of traditional Mediterranean cuisine, zucchini is the one exception.

• Allium Vegetables. These vegetables (some considered herbs) include those Mediterranean staples, garlic and onions. They also include shallots, chives, and leeks. Allium vegetables contain a host of cancer-fighting phytochemicals, and may also have antibiotic properties. Flip through any Mediterranean-inspired cookbook and you’ll see garlic and onions featured in many recipes.

Garlic makes a fantastic and surprisingly mellow featured ingredient in Spanish garlic soup. Who can forget the rich aroma and savory taste of French onion soup brimming with tender sweet onions, flavored with a splash of brandy, and topped with a slice of French bread and a little grated cheese?

The Italian version of liver and onions contains far more onions than liver, and stifado, a Greek beef stew, contains more onions than beef.

WHEN I don’t know what to make for dinner, I caramelize onions. In the 20 minutes it takes for them to soften and brown, I forage for ingredients and conjure up a plan.

The sweet, golden onions can accommodate whatever I throw at them; they’re perfect as a base for soups, stews and sautés. But usually, I just toss in an assortment of quick-cooking vegetables (like greens, tomatoes or zucchini) and simmer the whole thing down into what my family fondly calls “vegetable mush.” It is especially nice with a mound of buttery polenta and a side of some seared protein matter - boneless chicken, fish or meat.

I’ve been making variations of this dish for years, and it is always extremely satisfying, though never, to tell the truth, terribly exciting.

But I was inspired when I brought home an exuberant bunch of fennel from the farmers’ market. The fronds were particularly perky and too unwieldy for the refrigerator.

My immediate thought was to adapt my vegetable mush by caramelizing a thinly sliced fennel bulb with the onions. To play up the licorice flavor, I’d add a pinch of fennel seed and a drizzle of Pernod. The vegetables could serve as a bed for seared chicken thighs, ideal for absorbing the herbal aromatics.

But what about the fronds? Chopped and strewn over the mush, they might add color and flavor, but I wanted something more integrated.

I decided to purée the fronds with garlic, lemon zest and olive oil, and then spoon the bright aromatic paste over the chicken and vegetables. The lemon zest and garlic helped to counter the sweetness of the onions and fennel, adding a welcome bite. And the deep green color relieved the dish’s overwhelming drab beige hue.

Best of all, the fennel elevated a workaday dinner into a festive dish, with flavors bold enough to make anyone forget its mushy origins - even me.

How about a heady minestrone brimming with bright zucchini and carrots, green beans and butternut squash, fragrant garlic and onion, and slivers of plump cabbage leaves for dinner?

Or perhaps you would prefer a simple pizza slathered with ruby-red tomato sauce and flecked with fresh basil? Maybe artichoke hearts and tomatoes stuffed with minced onions, cilantro, and a rainbow of chopped bell peppers, Moroccan-style, are more your speed. Chilled tomato and pepper gazpacho, anyone? A Greek eggplant salad with red bell peppers, tomatoes, and wild marjoram?

Or maybe just a simple antipasto featuring grilled vegetables, marinated olives, and ratatouille?

Fresh and plentiful in the Mediterranean region, vegetables and herbs give traditional Mediterranean cuisine much of its character and flavor, not to mention its beauty and vibrant color.

The traditional Mediterranean diet is naturally heavy on vegetables-not surprising, considering the garden-friendly Mediterranean climate. Traditionally, many people in the Mediterranean made their living farming the land. Others simply grew food to feed their own families.

What would classic Mediterranean cuisine be without vegetables? From eggplant Parmesan and tomatoes Provençal to stuffed vine leaves and spinach-cheese pie, vegetables provide the people of the Mediterranean with variety, color, and flavor without the high cost of meat-based meals. But vegetables, it seems, do much more than provide low-cost meals for people eating them in great quantities in the Mediterranean.

Many of the health benefits of the traditional Mediterranean diet are undoubtedly due to the high proportion of fresh vegetables.

Many studies have examined the protective effect of vegetable consumption against certain chronic diseases. Some have uncovered an inverse association between vegetable and fruit consumption and the risk of many types of cancers, especially cancers of the upper respiratory and digestive tracts, lungs, stomach, pancreas, and cervix, as well as colorectal and ovarian cancers.

Could vegetable consumption in the Mediterranean be linked to low chronic disease rates? Evidence mounts to support this theory, even when the evidence doesn’t directly involve the Mediterranean. Not too long ago, researchers Kristi Steinmetz, Ph.D., R.D., and John Potter, M.D., Ph.D., compiled more than two hundred population and animal studies that looked at plant food consumption and cancer rates.

Indeed, there appears to be a strong relationship between plant food consumption and cancer rates. The researchers could only speculate that cancer can be a disease resulting from a diet devoid of sufficient amounts of plant foods.

Human bodies, it seems, are better able to maintain and even regain their health when plant foods make up the majority of calories in the diet. But that is no surprise to people studying the cuisine and health status of people living in the Mediterranean.

High vegetable consumption seems to have a profound effect on the occurrence of other chronic diseases, not just cancer. The risk of heart disease, arthritis, macular degeneration (age-associated loss of sight due to gradual degeneration of the macula, a part of the retina), age-related cognitive decline (such as Alzheimer’s disease and other forms of dementia), and other age-related health problems may all be reduced as vegetable consumption increases.

In addition to decreasing the risk of chronic diseases, research suggests that once chronic disease is present, certain components in vegetables may slow or even reverse the progress of the disease.

This process occurs perhaps by offering a boost to the immune system, as well as assisting in the fight against cell-damaging free radicals (more on free radicals later in this chapter).

In short, research on many fronts strongly suggests that a plant-centered diet rich in vegetables, as well as fruits and whole grains, may add both quality and quantity to your years

We all know that vegetables, whether edible or not, are part of plants-potatoes are enlarged parts of the roots, carrots are the roots themselves, celery is the main stalk, spinach is the leaf, artichoke is the flower and eggplant is the fruit. Mushrooms are exceptions. They don’t belong in the Plant Kingdom but are fungi.

Several parts of certain plant may be edible, such as the root and leaves of turnips and beets, while in some plants a certain part is edible, others may be poisonous. The enlarged root of the potato plant is perfectly healthy to eat but the poisonous leaves you want to eat only if you are contemplating suicide. Rhubarb has a wonderful edible stalk but the leaves can kill you.

All vegetables have fibers, a substance essential to human health, but some have more, others have less. Fibers give rigidity and shape to the living plant. We cannot digest fibers, which are organic substance called cellulose, so they have no nutritive values to the body. But we cannot digest our foods without them.

The vegetables that cook quickly, e.g. cabbage, have relatively low amounts of fiber, those that are slow-cooking, such as artichoke, are often high in fiber. Age also determines how much fiber a vegetable has. The older it is, the more fibrous. A young kohlrabi is soft and tender like a fresh radish, while an old one is hard to cut through with a knife, it is so full of tough fibers.

The root-end parts of plants have higher fiber content than the blossom-end part. The bottom portion of an asparagus is full of coarse, tough fibers while the young top velvety-tender tips have very little.

Cooking for best appearance

There are pigments that Nature uses to dye vegetables. Intensely colored vegetables on the plate give a great impact to our visual senses that translates to heightening appetites. Our early American heritage from English and northern European immigrants favored overcooked vegetables, a tradition that continued until relatively recently.

Overcooking kills flavor because the volatile flavor components escape with the steam, but it also kills color pigments. Compare the favor and color of overcooked green beans to crisp quick-cooked beans. Today’s tendency of vegetable cookery among the new foodies is crisp, but tender-brief cooking to the point of al dente. But such tendency is regional. People in the southern U.S., for instance, still tend to cook vegetables longer than their compatriots on the East and West coasts.

Green is the most common vegetable color. The pigment chlorophyll gives the green coloration and this pigment is sensitive to length of cooking and acidity of the cooking liquid. Both destroy the pigment and change it to another pigment that has a drab, unappetizing army olive-green color.

Never cook green vegetables in acidic liquid. Yet, all vegetables contain some acid and long cooking leaches those into the cooking liquid. As a result, the water becomes more and more acidic and the chlorophyll pigment disappears. Cooking green vegetables in uncovered pot is helpful because in covered pot water concentrates the acid, but without the lid much of it evaporates with the steam.

Older cookbooks suggest adding baking soda to the cooking water to make it alkaline and retain bright colors. More recently nutritionists found, on the other hand, that vegetables they cook in alkaline water lose much more nutrients than those they cook in neutral and acidic water. Hence, never add baking soda to the vegetable cooking water.

Yellow and orange vegetables owe their colors to pigments called carotenoids. Carrots, corn, tomato, winter squashes and red peppers carry these pigments. They are very stable in either long cooking or acids, but if you cook these vegetables very long, even these pigments transform and the vegetables’ color turn dull.

Red and purple color pigments are called anthocyanins. Beets and red cabbage carry these. They are very stable on long cooking but prolonged overcooking still destroys them, and your beet or cabbage turns colorless. But these pigments are extremely sensitive to acidity. Acid brightens the pigments, alkali changes them to blue or blue-green as you may have noticed when cooking red cabbage.

The change is not permanent-add a little acid (vinegar, lemon juice or cream of tartar) to the cooking water for your red cabbage that had turned blue, and it changes back to red.

White color pigments are the anthoxanthins. Potatoes, white cabbage, onion and cauliflower carry these pigments but also the white parts of leeks, celery, cucumber and zucchini. White pigments are stable on long cooking and remain stable in acidic cooking water.

Alkalic water changes them to yellow pigments. So if you want your cauliflower to turn dingy yellow for your dinner guests you don’t like, add baking soda to the cooking water. Otherwise a little lemon juice or other acid keeps white vegetables snow white. But prolonged overcooking or holding vegetables over heat too long also changes colors to dull yellow, grayish pink or any unappetizing shades.

In the last couple of decades, scientists have discovered more reasons (beyond vitamins and fiber) to pack your diet with fruits and vegetables: phytochemicals. All plants contain these compounds, which protect them from a variety of dangers-from harmful UV rays to predatory pests.

We take in phytochemicals when we eat fruits and vegetables and, as it turns out, they protect us too. Some act as antioxidants, mopping up unstable “free radical” molecules that can damage cells and lead to the development of heart disease, cancer, Alzheimer’s and other health issues. Others work by boosting the immune system.

What’s fascinating is that nature seems to have a way of highlighting these beneficial nutrients by giving them bright colors that allow you to spot them at a glance. For example, anthocyanins make blueberries blue and may help to keep your mind sharp. Tomatoes get their ruby hue from lycopene, a phytochemical that may help to prevent prostate cancer.

To get the maximum disease-fighting power that phytochemicals can provide, choose foods that represent all colors of the rainbow. The USDA suggests paying particular attention to orange (2 cups per week) and dark green (3 cups per week) produce, both good sources of vitamin A and other important nutrients.

Red

Red foods, such as tomatoes and watermelon, contain lycopene, a phytochemical that may help protect against prostate and breast cancers.

Guava
Pink grapefruit
Red peppers
Tomatoes
Watermelon

Orange

Alpha and beta carotene make foods like carrots and sweet potatoes so brilliantly orange. The body converts these compounds into the active form of vitamin A, which helps keep your eyes, bones and immune system healthy. These phytochemicals also operate as antioxidants, sweeping up disease-promoting free radicals.

Apricots
Cantaloupe
Carrots
Mango
Oranges
Papaya
Pumpkin
Sweet potatoes
Tangerines
Winter squash

Yellow & Green, part 1 (leafy greens)

Many yellow and green vegetables are good sources of lutein and zeaxanthin, phytochemicals that accumulate in the eyes and help prevent age-related macular degeneration, a leading cause of blindness in older people. Leafy greens are also rich in beta carotene.

Artichoke
Corn
Lettuce
Summer squash
Wax beans
Arugula
Chard
Collards
Mustard greens
Turnip greens

Green, part 2 (cruciferous)

Cruciferous vegetables, such as broccoli and kale, provide compounds called indoles and isothiocyanates, which may help prevent cancer by amping up the production of enzymes that clear toxins from the body.

Broccoli
Brussels sprouts
Cauliflower
Green cabbage
Kale

Blue & Purple/Deep Red

Blue, purple and deep-red fruits and vegetables are full of anthocyanins and proanthocyanins, antioxidants associated with keeping the heart healthy and the brain functioning optimally.

Blackberries
Blueberries
Eggplant
Plums
Cranberries
Grapes
Radishes (red)
Raspberries
Strawberries