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The Goodness of Vegetables by Amy Reuter

We all know that vegetables are good for us. Study after study has shown that vegetables, which are full of fiber, minerals like magnesium and potassium, vitamins A and C, folates and phytochemicals, help optimize the body’s functioning and protect against cancer and other serious illnesses. And, of course, they are low in fat and calories.

Yet despite the widely publicized benefits of eating vegetables, the Behavioral Risk Factor Surveillance System reported in 2005 that nearly 70 percent of adults in the U.S. are not eating the recommended three or more servings of vegetables each day. Why aren’t we eating our veggies when they are so important for our health?

One reason may be that they don’t always taste good. The typical journey of a vegetable from field to plate can be long, robbing vegetables of some of their taste and undermining our pleasure in eating them. And many of us just aren’t that good at preparing vegetables, particular the really beneficial ones like collard greens, beets or kale. So here are a few tips for choosing, properly storing and preparing vegetables that might just change your attitude about them, and help you improve your eating habits and your health.

FRESHNESS COUNTS

Growing your own vegetables allows you to experience just-picked freshness, but if space, time or a lack of interest has derailed your gardening efforts, neighborhood farmers markets are the next best thing to having your own vegetable patch.

The Seattle area is home to dozens of farmers markets, and you can find a market almost any day of the week. In Seattle proper, Pike Place Market is open every day. Or you can shop the Ballard, Broadway or West Seattle markets on Sundays, Columbia City on Wednesdays, Queen Anne or Lake City on Thursdays and the Phinney and Madison/Madrona markets on Fridays. On the Eastside, Kirkland holds a farmers market on Wednesday, Bellevue on Thursdays and Issaquah on Saturdays. The Cascade Harvest Coalition lists these farmers markets and dozens more on its Puget Sound Fresh website, www.pugetsoundfresh.org/farmers_markets.htm.

The next step to a satisfying vegetable experience is making smart purchasing decisions once you get to a farmers market. The farmer is your best resource for finding the freshest produce. Siri Erickson-Brown of Local Roots Farm in Carnation (www.localrootsfarm.com) encourages shoppers to start a conversation with farmers at their stalls, asking them when various vegetables were picked. This is especially true for salad greens, peas, beans, cherry tomatoes and broccoli.

If the person in the market stall cannot tell you when the item was harvested, Cindy Krepky of Dog Mountain Farm (www.dogmtnfarm.com), who sells at the Broadway, Fremont, Magnolia, Phinney and Queen Anne Farmers Markets, as well as from her own farm, recommends finding another stall that will.

PROPER STORAGE MATTERS

It’s also a good idea to shop early in the day for the best selection and to look for bright colors and crispness. And shopping with meal ideas in mind helps avoid storing your purchases for too long in the refrigerator. Try to buy only the amount you can use in two to four days — except in the case of root vegetables, which can be stored several weeks.

Once purchased, handle vegetables with care. Heading straight home after a farmers market stop is best. If this is not possible, keep vegetables in a cooler during transport. Once home, most vegetables, especially anything leafy and green, are best stored in the refrigerator. (See sidebar on page 35 for recommended storage times.)

Both Erickson-Brown and Krepky recommend keeping fresh vegetables in closed plastic bags. Erickson-Brown says you can also store salad greens in a salad spinner in the refrigerator after rinsing and drying them well.

Chef Shannon Galusha of Ballard’s new Bastille Café & Bar recommends removing the leafy green tops of carrots, beets and turnips before storing. “If these vegetables are stored with the tops they will spoil quickly, as the green tops pull moisture away from the roots,” he warns. Removing any tight strings or rubber bands also helps retain freshness by allowing the vegetables to “breathe.”

Not all vegetables should be put in the refrigerator, however. Onions and potatoes can be placed in separate open weave bags to allow air circulation and then set in a cool, dark place. Other vegetables that are best stored this way include garlic, shallots, sweet potatoes and winter squash. To preserve flavor and aid in ripening, tomatoes can be stored on the counter out of direct sunlight.

Freezing and canning are two options for extending storage length. According to Krepky of Dog Mountain Farm, fava beans can be blanched, peeled and frozen for up to six months. To blanche, immerse the beans briefly in boiling water. This helps loosen skins for easier peeling and preserves the color and flavor.

Chef Maria Hines of Tilth Restaurant cans ripe tomatoes in late summer and early fall for use throughout the year. If you are interested in preserving food at home, check out step-by-step instructions for preserving all kinds of produce at The National Center for Home Preservation website (www.uga.edu/nchfp). The Center’s research-based preservation methods help home cooks lock in freshness and ensure food is safe to eat after extended storage.

Taking steps to minimize the risk of foodborne illness is also important, especially when serving raw vegetables.

Susie Craig, a food safety expert with Washington State University Extension, offers several handling and storage guidelines: Be sure to wash your hands for 20 seconds with warm water and soap, and dry with a paper towel, before you handle produce. When rinsing produce, don’t place it in a sink or bowl filled with water. This will help prevent any bacteria from spreading.
If you want to use a wash, find a commercial one that is approved for cleaning fruits and vegetables. Avoid using dish soap that may leave a harmful residue on your produce.

KEEP IT SIMPLE

To maximize flavor and the nutrients we get out of fresh vegetables, simple preparations are best. Lettuce, tomatoes, carrots, bell peppers and broccoli only need a quick wash before they can be enjoyed in a salad or sliced for a refreshing snack.

If cooking, leave the peel on when possible and cook only as long as needed to achieve a tender-crisp texture.

Chef Galusha retains the just-picked flavor by cooking or manipulating foods as little as possible. Using carrot soup as an example, he explains, “If we cook the carrot just until tender (and not for hours) and with something as simple as fresh milk, the true and pure flavor of a great carrot should shine through.”

Siri recommends sautéing vegetables in a small amount of olive oil and garlic. “Sautéing is great for many of those intriguing vegetables at the market that you are not sure how to prepare,” she adds.

You can also steam just about any vegetable, including broccoli, string beans, beets, sweet corn and cauliflower. Adding a broth or seasoning to the simmering water provides additional flavor.

Roasting vegetables, on the other hand, intensifies their flavor. As the vegetables roast, their natural sugars caramelize as water evaporates, concentrating the flavor. Plus, only a touch of olive oil is needed to prevent the vegetables from sticking to the pan. Vegetables that can be roasted include baby turnips, beets, carrots, broccoli, onions, peppers, summer squash, cherry tomatoes, eggplant and potatoes.

If grilling, a light brushing with olive or canola oil keeps the vegetables moist and easy to turn. Cut big enough so they don’t fall through the rack or put in a grill basket or on a skewer.

And be sure to try new vegetables, treating your taste buds to new flavors and textures while providing your body with a healthful boost. Enjoy and Bon Appétit!

Amy Reuter, RD, is a Seattle-area nutrition writer and corporate wellness consultant.

QUICK AND EASY

SAUTÉED BUNCHED BABY RADISHES OR BABY WHITE TURNIPS

In June, Siri Erickson-Brown of Local Roots Farm recommends this quick way to prepare these delicious root vegetables. Trim greens, leaving only a sprig attached. Halve radishes or turnips lengthwise. Sauté in a small amount of olive oil on medium heat until slightly translucent and juicy but not mushy. Add chopped green tops and cook just until they wilt and turn bright green. Serve immediately.

ROASTED BEETS

Preheat oven to 400°F. Rinse beets under cool water, scrubbing lightly. Then cut off the greens, leaving about an inch on the bulb. Wrap beets tightly in aluminum foil and roast in oven for 45-60 minutes. Beets are done when a sharp knife easily pierces through them.

Remove from oven and cool slightly. Then, peel off skin with fingers or a paring knife and trim root and stem ends. Use a paper towel or wear disposable gloves to prevent pink- or purple-colored hands when handling cooked beets. Slice the beets and add a splash of extra virgin olive oil and a pinch of sea salt.

GRILLED SUMMER SQUASH

Cut squash lengthwise to form 1/4 inch thick slices. Brush each slice lightly with olive oil or vinaigrette dressing. Lay slices across grill rack and heat approximately 5-10 minutes on each side or until golden brown.

SAUTÉED GREEN BEANS WITH CHERRY TOMATOES

Wash one pound of green beans and trim the ends. Heat 1 tablespoon olive oil in a large skillet on medium-high heat. Add green beans and sauté until tender-crisp, about 3 minutes. Add 1 1/2 cups halved cherry tomatoes. Sauté tomatoes and beans until the tomatoes start to break down, about 2 minutes. Remove from heat; season with 1 tablespoon balsamic vinegar, sea salt and freshly ground pepper.

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