Information - Vegetables

5 portions a day of different fruits and vegetablesis the requirements size for young children, for adults it is 9 - 10 portions!

Acorn Squash - Is a member of the cucurbit family and is a thick skinned winter squash. This is the most popular of the squashes. It can be cooked the same way as the pumpkin. As it is much smaller it can be roasted whole.

Aubergine - Also known as the egg plant. Fortunately there is no need to presalt before cooking due to modern farming methods. They do absorb a lot of oil, so brush with oil before placing in a pan rather than place them in oil. At their best in August.
These do not freeze down well individually but are great in a composite dish.

Beetroot - The original beetroot was not red but a pale yellow! Nowadays it comes in golden and the common red, round bulbs and tapering.
When selecting beetroot it should always be very hard, the softer the older, the leaves should be a rich colour and the stems pert, note that beetroot loses it's sweetness almost as soon as it is picked. Never touch ones with wrinkled bulbs or wilting leaves. Best way to store is the bulb in the vegetable basket and the leaves and stems in the fridge.
To save the beetroot 'bleeding; when cooking leave at least 2 inches of stem attached to the bulb. Wash the bulb carefully. Place in a saucepan boiling salted water with a little white wine vinegar added, simmer anything from 30 to 60 minutes until tender. Drain the water, refresh with a little cool and rub away the skin. Serve.
For microwaving simply place the whole beetroot in a glass bowl with a little cold water, cover with cling film and cook on medium for 3 minutes, turn the beetroot over and cook for a further 3 mediums, leave to rest in the bowl for a couple of minutes and then rub away the skin.
For roasting after washing and srying the bulb, smear a little olive or vegetable oil on it, sprinkle a little sea salt over and wrap each bulb individually in it's own little silver foil package, place on a baking tray and roast at 180 deg c/gas 4 for 1 1/2 hours to 2 hours or until just tender. Rub the skin off and enjoy.
The beetroot only stays fresh for a day, if leaving for longer simply place in a glass or pyrex dish and cover with vinegar, cover with clingfilm and store in the fridge.
To save the beetroot blood staining your hands temporarily, use a pair of plastic gloves when peeling them.

Bok Choi - Bok choi is a member of the brassica family not a member of the chinese greens. It's at it's very best in the springtime. It is a pale green colour all over, juicy and yet crunchy at the same time.
When buying look for pert leaves as droopy leaves and short stems mean they are old. The leaves will also squeak if they are fresh.
As long as there is no yellow on the leaf they will store in the fridge for about a week in good condition.
Preffered methods of cooking are boiling, steaming and stir frying, although they are superb in salads, especially when young and tender.
Ideal to eat with fish or meat.

Broad Beans - There are 2 main types of broad bean the Longpod and the Windsor. The longpod contains 6 or more beans inside it wheras the Windsor contains 4 or less.
When selecting for eating you get no help from the colour of the pod. Slender pods are better as they contain smaller and sweeter beans whereas the larger, fatterhen pod which can be very lumpy contains old, fat less tastier beans.
Young broad bean pods can be eaten when cooked in salted boiling water for 2 to 3 minutes.
Medium beans should be shelled and then simmered in salted boiling water.
Old pods should be shelled, blanched for a minute and then the grey/pale green second skin peeled off (known as double podding), then warmed through in salted boiling water for only a minute or 2.
Note that if the bean is not to be eaten until later plunge them immediately into iced water to retain the vibrant colour and to stop the cooking process.
These are best cooked by plunging into salted boiling water, simmer without a lid on as this will turn the leaves grey, drain, serve.
These beans freeze well flash frozen on an open tray and then transferred to polythene bags.

Broccoli - A member of the brassica family.
It is a good source of iron in the diet and should be eaten with foods rich in vitamin C so that the iron can be absorbed by the body.
These are best cooked by first trimming down, soaking in cold, salted water to flush out any bugs, rinse well under cold running water, then carefully, plunging them into salted boiling water, simmering without the lid on will keep the broccoli a beautiful green and not go grey, drain and serve.
They are versatile, they can be eaten raw and cooked. Use them in salads, as a plain vegetable, in sauces and soups.

Brussels Sprouts - Have to be the most joked about vegetable.
It is notorious for being bitter and strong tasting but it can be sweet, try cooking them with a few mint leaves or a or a little cream, but never add bicarbonate of soda to the water, they will not only be bitter but look grey and unappetising too.
For a different texture try either stir frying or frying with bacon and/or chestnuts. They can also be shredded and added raw to mixed salads.
When purchasing this mini cabbage of the brassica family remember that the smaller the vegetable the more strong it will be. A good test for freshness is to put a few in your hands and rub together, if you hear a squeak, they are fresh. They are sold occassionally still attached to the stalk, but more commonly loose or in the infamous little bags.
When preparing them, peel off the damaged outer leaves, cut off exess stalk, but only cross the very large ones if you are cooking them with small ones.
The tops of the sprouts stalk are edible too, these have small and soft leaves with a mild and sweet taste.
These are cooked best by plunging into salted boiling water, simmering without the lid on as this will turn the leaves grey, drain and serve..
These vegetables freeze down quite well if blanched first, drained and then flash frozen and placed in a plastic bag.

Butternut Squash - Butternut squash belongs to the cucurbit or squash family, it is a thick skinned winter one. Squashes are cucurbit and are from the same family as melons and marrows.
The outside flesh is a creamy colour (and can be eaten if roasted), but once peeled with a potato peeler it reveals a glorious bright orange colour.
This vegetable is rich in beta-carotene the antioxidant which helps to fight against the build up of cholestrol. It is also rich in vitamin c, fibre and potassium. They are exceedingly good at helping people suffering with anitinflamatory conditions such as arthritis and asthma.
When selecting look for those that have smooth skins with no marks or blemishes, cracks or damp spots.
Preperation is simple, Cut in half lengthways, scoop out the seeds, either slice or cube.
Ideal for mashing, puree, roasting, stews and soups.
If boiling place in cold water, bring to the boil and then add salt (if using), drain and dry.
To give it a little pep try adding butter, cheese, chilli, cinamon, cream, creme fraiche or sage.

Callaloo - Is a dark green caribbean vegetable which looks rather like spinach. It is mainly used as a base for soups.

Carrots - This root vegetable was originally white, it was the Dutch that managed to grow the first orange carrot and now these are the most popular, purple ones can also be found.
They are one of the most used vegetables, they can be raw whole, grated, julienne and in rings and a wonderful healthy snack, or cooked on their own or made into casseroles, sauces, soup, stocks, and stews but not forgetting an essential part of the mire poix (carrot, celery and onion all diced and used for flavouring many dishes).
Carrots are very high in beta carotene which when digested turns into vitamin A, too much and you can turn yellow! They also contain antioxidants, fibre and minerals.
Best cooked by covering with cold water, bring to the boil, add salt (if using), cook, drain and dry.
Freezing suits the carrot, simply scrape, trim, wash, slice or dice, cook for a couple of minutes, drain, cool and then freeze.

Chanterais Carrots - These are my favourites, I prefer them when they are small rather than the larger summer ones. They have such thin skins that there is no need to scrape, just top and tail them and wash well.

Cassava - Is a versatile caribbean root vegetable. It can be used in breads and cakes.

Cauliflower - Underneath the dense but tender leaves (similar to cabbage) lie creamy white delicate florets, the leaves can be eaten too, although the larger outside ones the stalk can be very tough so it is best to remove them before cooking. Treat the outside leaves like cabbage.
Full of vitamin c, the content fades as the cauliflower ages, also contains folates and fibre..
When selecting, go for the palest colour florets as they are fresher and sweeter.
Fairy versatile vegetable, can be eaten raw in salads, or cooked on its own or added to creamy sauces or composite dishes. Can be boiled or steamed.
When boiling plunge into cold water, bring to the boil, add salt (if using), simmer, drain and dry.
Nowadays you can be mini cauliflowers, which are fantastic for individual cauliflower cheeses.
These freeze better in a composite dish than if flash frozen, although the texture is quite acceptable.

Cavalo Nero - is a member of the kale family and not the cabbage family as they have no heart. They are todays must have trendy vegetable.
It has a wonderful black colour with a good strong flavour.
Best cooked like spinach, just wilted and use as a vegetable side dish, or use it shredded into soups. Try it for bubble and squeak!
They freeze well.

Celery - Is a dieters delight, it takes more calories to chew a stick of celery than the celery provides.
The leaves are so misunderused, they give perfect flavour to soups and stocks.
Along with finely diced carrot and onion, celery is an essential part of mire poix, an essectial flavouring mix for many casseroles and stews.

Chicory - At its very best in December and January.
A good prebiotic for promoting good bacteria to grow in the digestive system.
When selecting them go for ones with with tinges of yellow on the leaves with no green tips, the darker - the more bitter.
Fairly versatile vegetable it can be used raw in salads, braised, griddled and roasted as well as being used in coffee (anyone remember Camp coffee?).
Unfortunately chicory is very bitter, so it needs a lot of help to make it palateable, try using with citrus fruits.

Chinese Greens - These are white cabbages are shaped like a torpedo, the leaves are wrinkly.
These do not freeze that well.

Choi Sum - This is an oriental green, it is not so common as bok choi, pak choi and tat soi.
Like Swiss chard the leaf is less crunchy than the stalk.
It is best used in oriental foods cooked with lots of ginger and in soups too.

Christophene - Is a caribbean pear shaped vegetable squash which is also known as the chayote or chocho. It is a close relative of the cucumber but is treated like a courgette.

Cime De Rape - Comes from the sunny italian south. The green leaf is exceedingly bitter.
These do not freeze down well.

Courgettes - should feel firm to the touch when buying. The smaller ones are sweeter and are the best to eat raw.
When cooking grill, roast or steam them rather than boil because you will end up with a pile of unappetising mush.
Do not freeze well because of their high water content. If you do have to freeze use as part of a composite dish.

Cucumbers - Are one of the most universally grown vegetables and in sandwiches as the quintessential English afternoon tea in wafer thin sandwiches..
English cucumbers have a dark edible crisp skin and a soft pale green succulent seedless inside. There are varieties which do not cause wind.
They are great for dieters as they fill you up and have very few calories due to the high water content.
They are used in raitas, salads, salsa, sandwiches.

Dasheen - Is a caribbean starchy root vegetable which is very similar in texture to the yam.

Delicata Squash - Is a winter squash belonging to the cucurbit family. It is a medium sized striped squash and has a similar taste to the sweet potato.

Escallion - Is the caribbean equivalent to the salad onion but has a stronger flavour.

Fennel - Has a very mild aniseed flavour that blends so well with fish and pork.
Young bulbs can be sliced thinly and served raw in salads. For older bulbs cut into 3 or 4 good slices and then cook by braising, roasting, stir frying or steaming.
At their best in August.

French Beans - Are also known as green beans.
Most of the ones found in british shops are grown in Kenya! This is because the beans are light and take a long time to pick a great weight..
Preparation is simple just top and tail them by snipping the rough ends off.
Cooking them is by either boiling in salted water (with the lid off to retain their lovely rich green colour) or by steaming. If using later after draining plunge them immediately into iced water to keep their dark green colour and to halt the cooking process.
These freeze down really well after blanching and draining, flash freeze and then transfer to plastic bags.

Horseradish - Has been used to kill some cancer cells.

Hubbard Squash - This winter squash belongs to the cucurbit family. It is tear drop shaped.

Kabocha - Is a member of the cucurbit family or winter squash. It is also known as the Japanese squash. It has quite a dry flesh for a squash, but this makes it ideal for chunks in a soup or fabulous mash.

Kale - Are a long leaved flavoursome vegetable of the cabbage family but have no heart. They have frilly, dark green leaves.
There is summer kale which tends to be more bitter and winter kale which is sweeter, milder and tends to be creamier too.
They are a good source of antioxidants, calcium and vitamin B.
Kale makes a good substitute for cabbage, spinach and spring greens.
When purchasing kale, look for small bunches containing fresh, crisp looking leaves.
To prepare for cooking simply cut off the stalk and rinse thoroughly under cold running water.
To boil, simply place 2 or 3 tablespoons of water in a saucepan, bring to the boil, add a little salt if using, turn the heat down to a simmer, leave uncovered and steam for no longer than 1 to 2 minutes or until wilted.
To steam, place directly into the steamer, cover and steam for about 3 minutes or until wilted.
Which ever way you choose, always drain into a colander or sieve and shake thoroughly as kale absorbs a lot of water in the same way as spinach.
Do not freeze well.

Kohlrabi - is a winter root vegetable with a similar taste to turnip but more subtle. They can be eaten raw and cooked.

Laverbread - Is a traditional welsh delicacy, the earliest recorded use was in the early 17th century. Laverbread is a black seaweed which grows on the rocks of the Gower Coast in Wales near the low tide line.
Although much maligned, laverbread is extreemly rich in iodine, iron, protein and vitamin C.
It is traditionally served at breakfast time mixed with oats and fried in bacon fat.

Leeks - are the national symbol of Wales.
The white part of the leek is packed with more flavour than the green stems.
As the layers can trap dirt and grit, fan them out underneath cold running water before cooking.
They are best cooked by frying, roasting, steaming and stir frying. Try them with cheese in a sauce for a match made in heaven.

Lettuce - A dieters dream as it contains next to no calories.
Baby Gem

Cos (Romaine) - Is rich in lutein, salicyclic acid, vitamin C and zeaxanthin.
Has the most nutrition of all of the lettuces. It has 5 times more vitamin C than the Iceburg lettuce.
It can help to prevent macular degeneration.
Cos also has analgesic and anti-inflamatory properties too.
Certain types of cancers can be inhibited through eating cos because it inhibits the cyclooxygenase 2 enzyme.

Iceberg
Is a pale green and white crispy lettuce. The British variety is slightly stronger than the Spanish.
These keep for at least 7 - 10 days in the fridge in excellent condition.
To prepare it for its crispiest, half an hour before serving, tear off only enough leaves you need and place in a bowl. Sprinkle over a little salt, cover with ice cold water. Place in the fridge for 5 minutes. Drain into a colander, rinse well with cold water, shake dry then pat dry, cover and place back in the fridge for 10 minutes before serving.
Do not freeze.

Lambs Lettuce - is a delicate autumnal lettuce, so never use a heavy and pungent dressing.

Little Gem

Webbs

Mangetout - The literal translation means eat all.
A lightly flavoured green vegetable that if overcooked goes grey and tasteless. Plunge into salted boiling water, simmer uncovered (as covering will turn mange tout grey), drain and serve.
These tend to go a little soggy when frozen.

Marrow - Never attempt to boil a marrow, you will end up with a mushy mess. They are best cooked by baking them or giving them a slight simmer in milk before making a sauce.
Marrows are unsuitable for freezing because of their high water content.

Mushrooms - Are one of the few souirces of an important antiocidant L-ergothioneine. They are also packed with vitamin b, iron and other essential minerals too.
Never wash mushrooms, simply brush the gills with a pastry brush and rub the skin with a piece of kitchen paper.
Their versatility is endless, eaten raw and cooked. They can be stuffed. baked, grilled, fried. barbecued.
These go too soggy when frozen.

Button Mushrooms - These are very tiny white mushrooms with very little taste. They are very versatile, they can be eaten raw in salads or lightly cooked in a variety of ways.

Chestnut Mushrooms - These are medium sized mushrooms with a wonderful grey/brown cap and an equally wonderful taste. These too are versatile and can be eaten raw in salads or cooked in a variety of ways.

Closed Cup Mushrooms - These are medium sized white mushrooms. These are best cooked, because of their size they are very oftern quartered halved or left whole if not too large.

Crimini - These are small brown flavourful mushrooms which come into season in the autumn.
They are best cooked by sauteing.
Enoki Mushrooms - These mushrooms are eaten best when raw, but can be cooked lightly so stir frying is one of the best methods.

Hon-shimeji Mushrooms - These are the cluster mushrooms and are best served cooked by sauteing and using as a vegetable.

Open Cup Mushrooms - Are huge white mushrooms, with a wonderful flavour. These are best cooked after they have been sliced or diced.

Oyster Mushrooms - Are a wonderful creamy/orange colour and have a superb flavour. These should be cooked and preferably served in sauces.

Shitake Mushrooms - Are superb served in chinese cuisine.

Onion Squash - Is a member of the cucurbit family and is a winter squash. It is also known as the kuri squash. It is basically a small version of the pumpkin. To cook it is sone by the same methods as the pumpkin.

Onions - A member of the alium family. These must surely be the universal vegetable as the majority of dishes seem to include them. There are many colours, sizes and varieties.
The brown onion is still the most popular even the red is sweeter and becoming more popular. Spanish onions are not strong enough with to cook instead of the brown one, leave them for salads.
When selecting look for ones that are firm, any sign of softness means that they are old. The smaller they are the stronger they are.
Store correctly in a cool, dark and dry place like a larder or the shed but not the fridge, they are cold and dry but they are damp.
Finely chopped onion is an essential part of mire poix along with carrot and celery and forms the basis of a lot of casseroles and soups. The correct way to chop an onion is:-
1 Peel away the skin.
2 Cut the onion in half from the pointed end through to the root.
3 Lie it on the chopping board cut side facing downwards.
4 Make vertical cuts along the flesh, avoiding cutting through the root.
5 Then make 2 or 3 horizontal cuts, again avoiding cutting through the root.
6 Finally slice the onion vertically towards the root.

Pak Choi - Is very similar to bok choi and also belongs to the brassica family. It is green and white, juicy and very crunchy..
Can be eaten with fish or meat.
When selecting look for pert leaves, drooping ones with short stems are old and should squeak when rubbed.
Ideal for boiling, steaming, stir frying and eating raw when young in a salad.
These leaves go very soggy when frozen.

Parsnips - The original sweetener (along with the more expensive honey) until sugar was imported, the sweetness being formed when the frost attacks the starch and turns it into sugar.
When purchasing look for a medium parsnip that feels heavy for it's weight for maximum flavour and texture. They should also be firm and have no discoloured bits or any damage to the root. Large old ones are exceedngly fibrous and woody and make most unpleasant eating.
Preperation is simple, peel off the outer skin (remembering that the most nutritious part is directly underneath the skin. Then top and tail. Chop into chunks and cook immediately as they oxidise quickly. Older and larger ones will need the core removing before cooking.
They are wonderful boiled, roasted and make superb crisps when sliced exceedingly thinly and then deep fat fried (and make a super alternative to game chips).
With the sweetness and the starchiness of the parsnip they make a wonderful and natural sweetener and thickener to casseroles, sauces, soups and stews.
To boil correctly place in a saucepan of cold water, bring to the boil, simmer and cover with a lid, drain and serve.
These can be frozen but they do go a little soggy after blanching, draining, flash freezing and then placing in sealed plastic bags.

Peas - This wonderful british summertine green vegetable is so succulent and tender when picked, washed, podded, cooked and eaten immediately. The natural sweet sugar in them starts to turn into starch from the very second you pick the pod and are packed with vitamins and nutrients and are low in fat but not taste.
Fresh peas are best cooked in salted boiling water, depending on the size and age cooking can take from 1 - 5 minutes when fresh. Frozen need only 2 minutes.
If serving cold or maybe reheating at a later date, boil uncovered (as covering will turn them grey instead of retaining their beautiful green colour), drain, plunge into ice cold water to keep the wonderful colour and stop the cooking process.
They have a wonderful range of uses besides the regular plain boiled, try them in curries, dips, pies, risottos, soups and stir fries.
These are the vegetable that freeze down the best. Simply blanche, drain, flash freeze and then place in sealed plastic bags.

Peppers - come in various colours, green, yellow, orange and red. Each has their own characteristic flavour from the dry green to sweet yellow.
They can be eaten raw or cooked (the skins can be a little tough so it is best to skin them first.
There are several methods to skin peppers:-
Place the peppers on an oiled baking tray and cook for about 20 - 30 minutes at 190 deg c/gas 5. Place in a glass or pyrex bowl, cover with cling film, or a sealed plastic bag. When cool remove the peppers and rub the skins off.
Or this is a bit more dangers spear the pepper with a long handled prong, either use a blow torch or place over a gas flame and char the skin, then as before place in a pyrex or glass bowl or a plastic bag.
If using raw use a paring knife and make a circular cut around the top of the pepper, pull off them stem and cut away the white/creamy pith. The seeds come out easily with a gentle scrape.
Making rings is easy by just slicing through the pepper.
For strips cut the base of the pepper off and then make a vertical cut down the centre of the pepper, finally slice finely down the length of the pepper.

Pimento - Is also known as allspice and comes from the caribbean. It is used in jerk seasoning and for pickling.

Plaintain - Is a large savoury member of the banana family. It can be boiled and then mashed with butter or sliced and fried in vegetable oil.

Potatoes - The word 'spud' comes from the irish word for the three pronged fork used to lift the potatoes.
Surprising;y potatoes contain protein, fat and vitamin c. Most of the goodness is stored in the skin and just underneath it.
Besides new and old varieties the old varieties are split into floury and waxy. Floury varieties make superb mashed potatoes and chips whereas waxy make super boiled potatoes (for eating hot with butter on or cold in salads).
They are exceedingly versatile, they can be baked, boiled, chipped, fried, mashed and of course roasted.
To boil them correctly place them in a saucepan with cold water, bring to the boil, add salt (if using), simmer and cover with a lid, drain and serve.
When mashing potatoes make sure that after you have drained them that you dry them properly first and then mash before you add either butter or warmed milk.
They do not freeze that well, mashed and whole are extreemly soggy,
All rounders - Cara, King Edward, Maris Piper, Mayan Gold (can tend to disintegrate if over boiled).
Bakers - Aaron, King Edward
Boilers - Bintje, Cyprus, Estimas, Jersey Mids and Royals
Chipped - Aaron Pilot, Bintje, Cyprus, Golden Wonder, Home Guard, Kipfler, Maris Bard, Spunta.
Mash - Marfona, Pentland Dell, Wilja
Roast - Cara, Desiree
Salad - Pink Fir Apple

Other varieties to try are Arran Victory, Cara, Desiree, Golden Wonder, Kerrs Pink, Mayan Gold.

Pumpkins - Are a member of the cucurbit family and is a winter (thick skinned) squash. They have a beige to orange skin and a wonderfiul bright orange inside, with loads of edible seeds.
When buying a pumpkin make sure that the skin is smooth, dry (wet spots will make them rot quickly), with no brown spots and is firm. The smaller ones contain more flesh pro-rata and are the best for eating.
Health wise they contain the anti-oxidant beta carotene, vitamins B1, C and E as well as the phytochemical lutein.
The most popular uses for pumpkins are in bread, pies and soups as well as vegetable.
They are most popular around the 30th October for halloween, were they are carved to make ugly and scary faced lanterns.
To make the seeds last simply wash the sticky pumpkin flesh off the seeds, dry thoroughly, place on a baking tray, bake in a low oven for a couple of hours, then store. A little salt can also be sprinkled on them.
Pumpkins can be cooked by various methods.
To fry simply thinly slice the pumpkin and add to stir fries with ginger to enhance it further.
For grilling thinly slice, brush lightly with a little oil and grill until tender. Microwaving pumpkin makes a wonderful mash. Dice the pumpkin, place in a pyrex bowl, add a little water, cover with cling film, pierce the cling film with a fork, cook on high for about 9 to 12 minutes or until tender. Mash, season to taste with salt and pepper, add a knob of butter and a sprinkling of ground cinnamon or ground ginger to spice it up for a change.
The very best method is to roast them, either slice or dice, lightly oil, place onto a baking tray, bake at 200 degrees centigrade/gas mark 6 for about 15 to 20 minutes or until tender. Either serve as a vegetable or use in a soup, cake or salads.
The cooked flesh freezes well.

Purple Sprouting Broccoli - If you like broccoli stalk you will love this vegetable. It can be eaten hot or cold. If lightly cooked it makes a terriffic addition to salads.
It contains lots of goodness too, calcium, folate, iron, phosphates and vitamins A, B6 andC, can help to fight against tiredness and fatigue.
To prepare trim off the excess stalk, only peel the stalk if it is tough. Soaking in salted water is not essential, but if there are any bugs in it they will float out, but rinse well in cold water then carefully plunge into a saucepan of salted, boiling water, simmer uncovered (to keep the wonderful colour for 5 - 10 minutes, drain and serve.

Red Cabbage - With it's beautiful burgundy colour it has to be the most stunning of all winter vegetables. To preserve the colour cook with a little vinegar and not for too long.
The red cabbage stores well in a cool, dark and dry place for about a week or in the fridge for a couple of weeks, never be put off the leaves if they looked wrinkled.
The red cabbage is much sweeter than the green and white varieties.
It is a great source of calcium, iron and vitamin C.
This vegetable is very versatile, it can be eaten raw in salads, boiled and preserved in vinegar (try the ones in sweetened vinegar, they are even better.)
To boil correctly plunge into a pan of salted, boiling water, simmer without a lid on, drain and serve.
These do not freeze well.

Rhubarb - yes it is a vegetable. Beware of the leaves, never eat them because they contain the poison oxalic acid. People died in the second world war because of them.
There are 2 types:-

Indoor grown - are a sweet, pale pink normally grown in forcing sheds in the Wakefield triangle in yorkshire.

Outdoor grown - Is much more fibrous and stringier than the forced indoor. It can taste acidic, the best way to combat this taste is to chop it up, place in a bowl and cover in a mixture of ground ginger and sugar, cover and leave overnight. Simply stew for a few minutes on the hob and eat or use in crumbles, tarts or pies. There is no need to use any water with this method.
Other sweeteners are orange juice and peel and whiskey.

Runner Beans - When selecting them choose the small slender ones with a smoothish skin, as these will be softer and juicier, there is a lot more string on the older ones as well as being tougher and sometimes flavourless..
Prepare for cooking by removing the tough stringy spine from the bean, then cut on the diagonal, rinse and cook in salted, boiling waterm or steam for only a few minutes (depends on taste, age and size of the bean), drain and serve while warm.
If being served later or cold, they are best cooked by placing them in a pan of salted boiling water, simmer without the lid on (a lid would turn the beans grey), draining and plunging into ice cold water to retain their wonderful vibrant colour and cease the cooking process.
They are more versatile than most people think, besides a plain boiled vegetable they are great in chutneys and pickles as well as Indian and Thai curries.
These freeze well here is the method I use:-1 Cut off any bad bits.2 De string the beans.3 Cut the beans on the diagonal.4 Rinse well.5 Place in a pan of boiling water.6 Bring to the boil and simmer for 2 minutes uncovered.7 Drain through a colander.8 Rinse under the cold tap or plunge into ice cold or iced water until thoroughly cold (to preserve the colour and stop the cooking process).9 Drain and dry thoroughly.10 Freeze in usable quantities for upto 12 months if stored at -18 degrees centigrade.

Salad Onions - Are also known as scallions and spring onions. They are really young unripe onions that if left would grow to a proper sized onion bulb.
These are generally available all year around, but they are at their very best in June.
The white bulb part is much stronger than the more gentle and subtle green part, their taste can be similar to chives..
They are so versatile, as well as being eaten in a raw salad they can be cooked by various methods including char grilling and make a great contribution to casseroles, curries, fritters, guacamole, omelettes, salads, salsas, soups, stews and stir fries.
They are best stored in the fridge well wrapped in plastic.
These do not freeze well.

Salsify - Salsify is root vegetable with very rough skin, very similar to scorzonera. It's other name is the oyster plant, because the taste is like an earthy oyster.
The roots should be firm to the touch to indicate freshness and can be stored for up to a week in the fridge without imparing it's flavour.
When preparing salsify, after peeling place straight in water with lemon juice in it, to avoid oxidisation.

Savoy Cabbage - This is a lovely sweet and yet nutty flavoured cabbage with a crisp textured green leaves which are full of folic acid, vitamins A, B1, B6 and C.
Best cooked shredded and plunged into salted, boiling water, simmered gently for 4 minutes without the lid on (as this will make the lucious green leaves turn grey), drain and add a knob of butter. The best cabbage for making bubble and squeak. It can also be steamed and stir fried.
This vegetable does not freeze well.

Scallions - see salad onions

Scotch Bonnet Pepper - Is one of the most fiery of the chilli pepper family from the caribbean.

Shallots - A member of the alium family, they are much sweeter than onions with a slight garlicky taste and with a higher water content.
They can be eaten raw in salads or more traditionally eaten in cooked fish and meat dishes.
Are awful to peel, first place in a bowl and pour boiling water over them, allow to cool and then peel normally.

Spinach - contains anitoxidants, iron and vitamin B.
Wilts a lot better when the tough leaves are removed first, soaked in a bowl of cold water to get rid of the grit and soil then rinse and pour a little boiling water over them and leave them for about 5 minutes. Strain and refresh immediately in ice cold water. Squeeze out the excess water. Place into a pan, heat and place a little freshly grated nutmeg and a knob butter, toss well and serve.

Spring Greens - These have always been traditionally boiled and sometimes steamed, try them stir fried for a whole new take on this wonderful vegetable.
These do not freeze well.

Spring Onions - see salad onions.

Sugar Snap Peas - Started off life as imature pea pods, but over the years have evolved into a seperate vegetable. When cooked properly the pod is both crisp and soft (never soggy). A much better vegetable than the French Mangetout.
To boil this vegetable, plunge into salted boiling water, simmer with the lid of to retain the wonderful colour, drain and serve.
This vegetable tends to go very soft when frozen.

Swedes - Or neeps to those north of the border.
A much underused root vegetable. It is always best eaten after a couple of hard frosts. The frosts convert the starch into sugar and therefore make swedes sweet.
Lovely as a boiled and mashed vegetable, great in soups, casseroles and stews too and best of all in clapshot - see recipe section.
To boil correctly simply cover with cold water, bring to the boil, add salt (if using), reduce to a simmer with the lid on, drain and serve.
This vegetable goes very soggy when frozen.

Sweetcorn - looses its sweetness the second it is picked which is why frozen and tinned are sweeter than shop bought fresh.

Swiss Chard - Swiss chard has a thick red stalk (which inconveniently needs longer cooking time than the leaf) and a green leaf. It is more commonly used as two vegetables.
The stalks are wonderful braised.
The leaves are superb simply wilted like spinach and in soups too.
The leaves do not freeze well.

Turnip Tops - Are exactly what they sound like, the tops off the turnip plant. They are bitter but not too unpleasantly so, especially when cooked in their prime condition.

Turnips - A beautiful white peppery root vegetable. The small ones in the summer are great raw in salads and the larger winter ones excellent in soups, stews and casseroles or as a boiled vegetable.
The winter ones are best eaten after a couple of good frosts as the frost converts the starch into natural sugar.
Preperation is easy, peel with a potato peeler, slice in half (if large), cut of the root, dice or keep whole, place in acidulated water if not using straight away, place in a saucepan of cold water, bring to the boil, add salt (if using), simmer until tender, drain and serve.
This vegetable does not freeze well.

Tuscan Black Cabbage - Is a member of the kale family and not the cabbage family. The taste is of iron and very strong.
This vegetable does not freeze well.

Wasabi - Is a Japanese vegetable which is known as the Japanese horseradish, and is a member of the brassica family.
The leaves can be eaten and are hot like the roots. They can be eaten in salads or by boiling them and even coated in batter and deep fried!
The root is used as a spice which is exceedigly hot and has a strong flavour which can upset the tongue but even more so the nasal passages.
On the other hand it contains isothiocyanates which can help prevent clood clots, more importantly it has been used to help fight certain cancerous cells. Cardiovascular diseases such as heart attack, hypertension and stroke can all be aided by wasabi. Also it can prevent tooth decay by killing the bacteria.
Lesser known benefits are aiding arthritis, asthma, diarrhea and osteoporosis as well as some allergies.
Wasabi is commonly used in sashimi and sushimi, ususally mixed with soy sauce to form a sauce for dipping called wasabi-joyu.
There is even a wasabi ice cream for the officianados!
To prepare wasabi root for eating it is usually grated on an implement called an oroshigane or the the more traditional tool made from dried sharskin which has fine skin on 1 side and coarse on the other. Also hand made ceramic graters which have irregular teeth can be used.

Watercress - is also known as winter rocket but has a far better peppery taste than rocket. Watercress can be substituted for rocket and also spinach.
It is a versatile vegetable which can be eaten raw or lightly cooked (especially with a little grated nutmeg). Try using it for garnishing or in salads, sandwiches, sauces and vibrant soups.
When purchasing, look for deep green leaves with no sign of wilting or yellowing. At home store them in a jar of water in the fridge.
They are rich in calcium, folic acid, iron, vitamins A and C and zinc.
Watercress is grown in and around watery conditions in the wild and on farms.

White Cabbage - To boil this vegetable correctly plunge into salted boiling water, simmer without a lid on, drain and serve.

Yam - Yams are a staple food in tropical countrues.
They have a tough brown skin and depending on their variety the flesh varies in colour from purple to white to yellow
Yams are similar to and can be used in the same way as the sweet potato. When they are old they should be peeled, chopped and boiled in salted water until tender (about 15 to 10 minutes) and then mashed with butter and spices.
Younger ones can be cooked in their skins
They can be baked but make wonderful chips.