Encyclopedia of Foods. A Guide to Healthy Nutrition

188 Part II: Encyclopedia of Foods Mango The mango is an oval fruit with a smooth, inedible skin that varies from green to coconut to make a tropical fruit salad. yellow to red. The fruit ranges from 2 to 9 inches long. The yellow to orange Mangoes can be used to top waffles or flesh of a mango is soft and very juicy. The flesh encloses one large, fibrous seed. pancakes and can be blended with yogurt When ripe, the fruit exudes and ice to make smoothies. Puréed a rich smell and the mango can be used to make marinade for flavor is both sweet grilling meats or a dessert sauce. and sour. Mangoes are generally consumed fresh, but canned and preserved versions and juices of the fruit also are available. Family Anacardiaceae Nutrient composition Scientific name Mangifera indica L. Common name mango, mangot, manga Mangoes are high in vitamin A (beta- carotene) and vitamin C. ♥ High in vitamin A (beta-carotene) and vitamin C Varieties SERVING SIZE: Mangoes are available in two main types, Mangoes are as popular in the tropics 1/2, raw (104 g) the Indian and the Indochinese (some- as the apple is in the United States. Most times referred to as the Philippine). U.S. imports come from Mexico, with Nutrient Content Between these two types, more than 100 smaller numbers from Haiti, Brazil, and different varieties are grown worldwide. Peru. Puerto Rico produces most of the Energy (kilocalories) 67 U.S. crop, and Florida and California Water (%) 81 Origin & botanical facts produce the rest. Dietary fiber (grams) Fat (grams) 2 Mangoes are indigenous to southeast Asia Worldwide, India is the leading pro- Carbohydrate (grams) 0 and India. Around the 5th century B.C., ducer and consumer of the fruit. Mexico Protein (grams) 18 they were brought from India to other is second to India in production and is 1 parts of tropical Asia, from where their the leading exporter of mangoes today. cultivation spread to other parts of the Pakistan, Indonesia, Thailand, and Brazil Minerals (mg) 10 world. The Portuguese may have intro- are also major producers. Calcium 0 duced the fruit to the New World when Iron 0 they brought seeds and seedlings to Brazil. Uses Zinc – From there, the mango found its way into Manganese Florida in the late 18th century. Mangoes are picked for shipping while Potassium 161 still firm and green. The ripe fruit yields Magnesium 9 The mango belongs to the same family to slight pressure and has an intense flow- Phosphorus as the cashew and pistachio; it is a medium- ery fragrance. Partially ripe mangoes will 11 sized to large evergreen tree. Classified as ripen at room temperature in about 3 to Vitamins (mg) a drupe (a fruit with a single seed), most 5 days. Ripe fruit will keep for 2 to 3 Vitamin A 403 RE popular commercial varieties of the fruit days in the refrigerator. Vitamin C 29 have been cultivated to be less fibrous and Thiamin 0.1 more flavorful than their predecessors. Sliced or cubed, mango is often Riboflavin 0.1 combined with papayas, bananas, and Niacin 1 Vitamin B6 0.1 Folate 14 μg Vitamin E 1 Note: A line (–) indicates that the nutrient value is not available.

Fruits 189 Melons Melons, sweet-flavored members of the family that includes squash, cucumber, Origin & botanical facts and gourds, come in an array of shapes, colors, sizes, and textures. They range in diameter from 3 inches to more than 3 feet. The skin may be white, green, Melons are believed to have originated in yellow, orange, tan, or even black and Africa, Persia, and India. Egyptian hiero- has a surface texture that is smooth, glyphics that date to 2400 B.C. provide ribbed, grooved, or netted. Inside evidence that melons have been cultivated the thick rind, the flesh may be and enjoyed for thousands of years. pink, red, orange, yellow, green, Melons were introduced by the Spanish or white and usually contains Moors to most of Europe and were later numerous seeds. introduced to the Americas in the late 15th century. Family Cucurbitaceae Scientific name Cucumis melo (melon), The cantaloupe is thought to be named either for Cantaloup, a village in Cucumis melo L. indorus (honeydew southern France, or Cantaluppi, a papal melon), Cucumis melo var. reticulatus summer residence near Rome, Italy. The (cantaloupe), Citrullus lanatus (water- true cantaloupe is a European melon that melon) is not exported to the United States, and Common name melon, honeydew, American “cantaloupes” are actually a cantaloupe (muskmelon), watermelon type of muskmelon. Varieties Sweet melons are generally divided into rind is chartreuse-yellow with longitudinal SERVING two broad categories, dessert melons and wrinkles, and the flesh is smooth, pale SIZE: watermelon, watermelon. Dessert melons are further green, and subtly sweet. 1/2 cup, diced (76 g) subdivided into smooth (or winter) melons, a group that includes the hon- The netted melons are generally oval Nutrient Content eydew and casaba and the lesser known and range from 5 to 8 inches in diameter. canary, Crenshaw, and Santa Claus; net- When ripe, the fruits have a raised “net- Energy (kilocalories) 24 ted melons, including cantaloupe (also ting” on a smooth, grayish beige skin. Water (%) 92 known as muskmelon) and Persian The juicy, fragrant flesh is pale to bright Dietary fiber (grams) melon; and the much less familiar tropical orange and contains numerous white Fat (grams) 0 melons, including Haogen and Galia. seeds. Carbohydrate (grams) 0 Popular melons include cantaloupe, Protein (grams) 5 honeydew, casaba, and watermelon. Watermelons (Citrullus lanatus) aver- 0 age 15 to 35 pounds and may be round Minerals (mg) Honeydew melons (Cucumis melo L. or oval. The rind may be two-toned green Calcium 6 indorus) weigh 4 to 8 pounds and are or gray-green and variegated or striped, Iron 0 characterized by a slightly oval shape and and the sweet, juicy flesh (usually red, Zinc 0 smooth, creamy-yellow rind. Two types but also occasionally orange, yellow, or Manganese 0 of honeydew are available, those with white) contains rows of shiny, black seeds, Potassium 88 green flesh and those with orange flesh. although some newer varieties are seed- Magnesium 8 The orange-fleshed varieties are similar less. Over 200 varieties of watermelon Phosphorus 7 to cantaloupe in flavor and texture. exist, with some 50 varieties grown in the Casaba melon (Cucumis melo var.) is United States. Varieties tend to be local- Vitamins (mg) 28 RE globular with a pointed stem end and ized to specific regions. Smaller varieties Vitamin A 7 usually weighs 4 to 7 pounds. Casaba are referred to as Icebox or apartment- Vitamin C 0 size melons. Thiamin 0 Riboflavin 0 Niacin 0.1 Vitamin B6 2 μg Folate 0 Vitamin E

190 Part II: Encyclopedia of Foods The watermelon appears to be native a canopy over the fruits. Although melons soups. Watermelon is always eaten fresh to Africa, where in ancient times the fruit can thrive in many kinds of soil, the high- or puréed to make a refreshing drink. The was valued as a source of portable water. est yields and the best melons are pro- rind is pickled to make a condiment, and Like the other melons, cultivation spread duced with fertile, well-drained, slightly in Asia the roasted seeds are eaten as a to India, China, and Egypt, where 5,000- acidic sandy or silt loam. A long, frost- snack similar to sunflower seeds. year-old pictures of watermelon adorn free season with ample sunlight, warm ancient tombs. By the 1600s, watermelons temperatures, and low humidity is ideal Nutrient composition were cultivated in England, Spain, and for melons. With such climatic require- beyond. Watermelons also may be native ments, it should not be surprising that in Honeydew melon is high in vitamin C to North America, because early French the United States, all but a few varieties and is a good source of potassium. Water- explorers found American Indians culti- are grown only in the south. Florida, melon is high in vitamin C. Cantaloupe vating the plants in the Mississippi Valley. Texas, Georgia, and California are the is high in vitamin C and is a good source Thomas Jefferson grew watermelons at leading domestic producers. of vitamin B6 and vitamin A. Water- Monticello, and during the Civil War the melon is a source of lycopene, an antiox- Confederate army boiled down water- Melons are ready to harvest about 70 idant that may help protect against cancer. melons to produce sugar and molasses. to 120 days after seeds are sown. The ripeness of honeydew melons is deter- Melons grow on annual vine plants mined solely by rind color. A change in that creep along the ground, attaining color from predominantly green to pre- lengths of 6 to 10 feet. Their leaves form dominantly white indicates the melons are ready for harvest. The maturity of SERVING cantaloupe is indicated by a thick, raised SERVING SIZE: 1/8 honeydew netting on the surface. In contrast, the SIZE: 1/4 medium melon (125 g) ripeness of watermelons is difficult to cantaloupe (138 g) judge; however, mature melons tend to Nutrient Content have a hollow ring, the spot on the melon Nutrient Content that touches the ground turns from white Energy (kilocalories) 44 to yellow, and the leaves closest to the Energy (kilocalories) 48 Water (%) 90 fruit dry and turn brown. Water (%) 90 Dietary fiber (grams) Dietary fiber (grams) Fat (grams) 1 Uses Fat (grams) 1 Carbohydrate (grams) 0 Carbohydrate (grams) 0 Protein (grams) 11 Unripe melons can be ripened in a paper Protein (grams) 12 1 bag at room temperature. Because some 1 Minerals (mg) melons readily absorb the odor of other Calcium 8 foods even when uncut, they should be Minerals (mg) 15 Iron 0 wrapped with plastic if kept in the refrig- Calcium 0 Zinc 0 erator for more than a day. Melons keep Iron 0 Manganese 0 well in the refrigerator up to 1 week. Zinc – Potassium 339 Manganese Magnesium 9 Most melons can be used inter- Potassium 426 Phosphorus 13 changeably in a variety of ways. They can Magnesium 15 be sliced and, if desired, the flavor can be Phosphorus 23 Vitamins (mg) 5 RE enhanced with lemon or lime juice. The Vitamin A 31 flesh can be cubed or scooped out and Vitamins (mg) 444 RE Vitamin C mixed with other fruits to make a salad. Vitamin A 58 Thiamin 0.1 Puréed melons also make toppings for ice Vitamin C 0.1 Riboflavin 0 cream and can be used as a base for cold Thiamin 0.1 Niacin 1 Riboflavin 1 Vitamin B6 0.1 Niacin 0.2 Folate 8 μg Vitamin B6 23 μg Vitamin E 0 Folate 0 Vitamin E Note: A line (–) indicates that the nutrient value is not available.

Fruits 191 Nectarine Nectarines, often called “peaches without the fuzz,” are generally the same size, Baked nectarine halves can be served with shape, and color as their counterparts. However, nectarines tend to be sweeter, baked chicken or ham, and they make a and because their flesh is firmer than that of peaches, nectarines are less juicy. delicious dessert. The skin of a ripe nectarine is a brilliant, golden yellow with generous blushes Nutrient composition of red. Because they contain a pit, or “stone,” nectarines are Nectarines are high in vitamin A (beta- classified as drupes. carotene) and are a good source of vitamin C. The pit of the nectarine contains Family Rosaceae amygdalin, a compound that is converted Scientific name Prunus persica var. to cyanide in the stomach. Although not likely, swallowing an occasional pit acci- nectarina dentally is not harmful. Common name nectarine ♥ High in vitamin A (beta-carotene) ♥ A good source of vitamin C ♥ Contains phytochemicals that promote health Varieties Of the more than 150 varieties of began just over 130 years ago. These nec- SERVING nectarines, the most popular are Fantasia, tarines are available throughout the sum- SIZE: 1 medium, Summer Grand, Royal Giant, and May mer, reaching their peak in July and raw (136 g) Grand. Early nectarine varieties were August. Smaller quantities are imported small and white-fleshed, and the skins from South America or the Middle East Nutrient Content were uniformly green, red, or yellow. in winter and early spring. Today’s modern cross-breeding techniques Energy (kilocalories) 67 (in which nectarine varieties are cross- Uses Water (%) 86 bred with one another and with peaches) Dietary fiber (grams) have yielded larger, more peach-like Slightly underripe nectarines can be Fat (grams) 2 nectarines with a gold and crimson skin ripened at room temperature in a paper Carbohydrate (grams) 1 and yellow flesh. bag. Ripe fruit should be refrigerated and Protein (grams) 16 used within 5 days. Nectarines can be 1 Origin & Botanical Facts eaten out of hand or used in salads, in a Minerals (mg) variety of fresh and cooked desserts, and Calcium 7 The nectarine is indigenous to Asia, from as a garnish for many hot and cold dishes. Iron 0 where it made its way to Europe and finally At breakfast, they can be eaten sliced and Zinc 0 to the Americas. The name “nectarine” topped with yogurt and crunchy cereal, or Manganese 0 is thought to be a derivative of the name used as a topping for waffles, pancakes, Potassium 288 of the Greek god Nektar, and the juice or French toast. Because cooking softens Magnesium 11 of the fruit has been referred to as the the fruit and enhances its sweetness, nec- Phosphorus 22 “drink of the gods.” The nectarine is a tarines are sometimes used in recipes that member of the rose (Rosaceae) family. require baking, grilling, broiling, or Vitamins (mg) 101 RE About 98 percent of the domestic crop poaching. Nectarines can be substituted Vitamin A 7 is grown in California, where cultivation in any dish that calls for peaches or apricots. Vitamin C 0 Thiamin 0.1 Riboflavin 1 Niacin 0 Vitamin B6 5 μg Folate 1 Vitamin E

192 Part II: Encyclopedia of Foods Olives Although considered more of a condiment, the olive is an oblong fruit, slightly and flesh. The fourth method, developed pointed at one end, one-half to an inch in length. The edible skin is thin and and practiced solely in the United States, smooth in unprocessed fruits but can be smooth or wrinkled in processed fruits is the rapid soaking of ripe olives in lye, and varies from the yellow-green of unripe olives to dull green, followed by boiling in iron (for color preser- red, yellow, tan, rosy brown, and black, depending on vation) and canning, to produce the variety, ripeness, and method of processing. The familiar bland, soft black olive. skin covers flesh of the same color, enclosing a hard pit. The flavor of fresh olives is always Unopened cans or jars of olives can be bitter, but the final flavor depends on both stored at room temperature for up to 2 variety and method of processing. years. Loose olives and opened cans should be loosely covered with plastic wrap and Family Oleaceae refrigerated for no more than 2 weeks. Scientific name Olea europaea Common name olive Nutrient composition ♥ A source of monounsaturated fat Although olives are among the fruits with the highest fat content, it is mostly Varieties who later brought them to California. monounsaturated. (See the Appendix, The cultivated olive tree is a long-lived page 436, for other nutrients found in Olive varieties are usually divided by use olives.) into table olives and those that are pressed evergreen that requires a mild climate with for oil. The oil varieties significantly out- warm summers and relatively cold winters. SERVING number the table varieties. Its relative drought resistance has enabled SIZE: 10 large ripe olives, it to thrive in the Mediterranean climate 1/3 cup (44 g) Table olive varieties grown in Greece and in California. Olive trees bloom in include the slender, oval, purple to black May, producing delicate cream-colored Nutrient Content Kalamata, the dark-green, cracked flowers, and the fruit is harvested from naphlion, and the reddish Royal (Greek early autumn to winter. The Mediterranean Energy (kilocalories) 51 black and oil-cured olives are the result countries account for 95 percent of the Water (%) 80 of alternative methods of processing). world’s olive cultivation. Dietary fiber (grams) Italy grows the brownish black Gaeta, the Fat (grams) 1 tartly flavored Sicilian Green, the tan Uses Carbohydrate (grams) 5 Calabrese, the firm black Lugano, and Protein (grams) 3 the piquant brown-black Liguria. France Fresh olives contain tannins that render Minerals (mg) 0 produces the tiny brown Nicoise. Table them inedible; hence, all olives are olives grown in the United States include processed or cured. Table olives are Calcium 39 the Manzanilla, Sevillano, and Mission. processed by four methods. With the Iron 1 Spanish method, unripe olives are fer- Zinc 0 Origin & botanical facts mented in brine for up to 7 months. The Manganese 0 brine-soaking method is used on Italian Potassium 4 The olive is one of the oldest known cul- and Greek olives such as Kalamatas, often Magnesium 2 tivated fruits; cultivation of what had added to Greek salads. Brief soaking (1 Phosphorus 1 been wild olive trees predates recorded to 2 weeks) produces crunchy olives, and Sodium history and probably began on the Greek prolonged soaking (a month or more) Vitamins (mg) 380 peninsula of Attica. In the early 18th results in chewier, sweeter olives. A third Vitamin A century, Spanish explorers brought olive method, typically used in Greece, involves Vitamin C 18 RE cuttings to Peru, from where they were packing and aging olives in salt or oil, Thiamin 0 carried to Mexico by Franciscan monks, which produces olives with shriveled skins Riboflavin 0 Niacin 0 Vitamin B6 0 Folate 0 Vitamin E 0 μg 1

Fruits 193 Orange The orange is a reddish yellow, round fruit of the citrus family with a rich, juicy good guide to quality because some pulp that varies in flavor from very sweet to sour. The pulp of the orange is a oranges are artificially colored to preserve segmented ball, each segment wrapped tightly in a thin semi-opaque membrane shelf life and to enhance appeal and called the albedo. The flesh is encased in a sturdy, glossy skin composed marketability. of two layers. The outer layer, called the zest, has a pungent but pleasant fragrance, and the inner The fruit is a great snack, although layer, called the pith, is white, spongy, most Americans consume oranges in the and bitter. Although some varieties form of juice. Oranges are a versatile are seedless, most have seeds. cooking ingredient. The skin is used commercially in candy and is the base for Family Rutaceae various liqueurs and cordials. Scientific name Citrus aurantium L., Nutrient composition Citrus sinensis L. Common name orange, sweet orange, Oranges are high in vitamin C and are a good source of folate. Oranges (but not sour orange their juice) are good sources of fiber. Both contain antioxidants that promote health. ♥ High in vitamin C ♥ A good source of folate and fiber ♥ Contains antioxidants that promote health Varieties “fragrant.” The orange is a native of SERVING Southeast Asia. The seeds and seedlings SIZE: 1 medium, There are two common types of oranges: of this golden fruit were brought to the raw (131 g) the sweet orange, which is the more New World by European conquerors common, and the sour orange. The sour around 1520. By the 1820s, the orange Nutrient Content orange has a thick skin and is used pre- was a flourishing crop in Florida. dominantly in making marmalades and Oranges survived the severe freeze dur- Energy (kilocalories) 62 liqueurs. The sweet varieties are prized ing the winter of 1894-1895 to become Water (%) 87 both for eating and for their juice. The the most popular fruit in the United Dietary fiber (grams) two most common varieties of sweet States after apples and bananas. Fat (grams) 3 orange are the navel and the Valencia. Carbohydrate (grams) 0 The navel orange has a thick, easy-to-peel Oranges grow best in areas that have Protein (grams) 15 skin, is seedless, and has a mild flavor. a subtropical to semitropical climate. The 1 Valencia oranges are more commonly orange tree is a lush evergreen that thrives Minerals (mg) known as juice oranges because of their in warm climates and can simultaneously Calcium 52 abundant juice content and thinner skin, produce flowers, fruit, and foliage. For Iron 0 which makes them easy to squeeze. Other this reason, it is nicknamed the “fertility Zinc 0 sweet oranges include the blood orange, tree.” When in full bloom, the tree has a Manganese 0 with its red pulp, and the Jaffa, imported fragrant smell. Potassium from Israel. Magnesium 237 Phosphorus 13 Origin & botanical facts Uses 18 Vitamins (mg) The name orange, “naranga” in Sanskrit, Oranges may keep up to 7 days in the Vitamin A 28 RE comes from the Tamil “naru” and means refrigerator or in cool room temperatures Vitamin C 70 in ventilated areas. Skin color is not a Thiamin Riboflavin 0.1 Niacin 0.1 Vitamin B6 0 Folate 0.1 Vitamin E 40 μg 0

194 Part II: Encyclopedia of Foods Papaya Papayas are round to oval fruits that have temperature permanently halts the ripen- a smooth, thin skin. When ripe, papayas ing process, unripe fruits should not be have yellow skin and firm, sweet flesh that refrigerated. ranges from yellow-orange to salmon pink. Numerous tiny black seeds are clustered in Papaya is usually eaten raw. Its cool, the center of the fruit. bland flavor complements spicy foods. Green papayas contain latex and should Family Caricaceae not be eaten raw, but they can be cooked Scientific name Carica papaya and used in salsa or added to stews and Common name papaya, tree melon soups. Papayas cannot be used in gelatin desserts because an enzyme in the fruit ♥ High in vitamin C prevents the gelatin from solidifying. Varieties thin, cylindrical, non-woody trunk is Nutrient composition topped off by spiraling leaves that contain Of the two types of papayas, Hawaiian five to nine main segments each. All parts Papayas are high in vitamin C and contain and Mexican, the Hawaiian is the smaller, of the plant contain large amounts of beta-cryptoxanthin, a phytochemical that pear-shaped type that is generally found latex. The fruits, which hang from short, promotes health. in supermarkets. A whole Hawaiian papaya thick peduncles at the base of the leaves, weighs about a pound. The Mexican are usually harvested at color break (when SERVING papaya is usually larger and more elon- a streak of yellow appears in the green) SIZE: gated, often weighing up to 10 pounds. and should still exhibit some green in the 1/4 medium (76 g) This variety usually has darker flesh and, supermarket. although the flavor is less intense than Nutrient Content that of its Hawaiian counterpart, it is still Papaya plants exist in one of three sex quite juicy and delicious. Mexican types: male, female, and hermaphrodite. Energy (kilocalories) 30 varieties include Mexican Yellow and Male plants have tubular flowers but bear Water (%) 89 Mexican Red, named for the flesh color. no fruit. Female plants have round flowers Dietary fiber (grams) The most common Hawaiian variety is and bear round fruits. Hermaphrodite Fat (grams) 2 called the Solo. plants have characteristics of both male Carbohydrate (grams) 0 and female flowers and produce the pear- Protein (grams) 8 Origin & botanical facts shaped fruit that is preferred by consumers. 0.5 Some plants produce flowers of more than Minerals (mg) Although the papaya is native to southern one sex type, depending on climatic factors. Calcium 18 Mexico and Central America, it is now High temperatures seem to favor male Iron 0 grown in every tropical and subtropical flowers. Papaya seeds can remain viable for Zinc 0 country. Brazil is the leading producer of years if storage conditions are dry and cool. Manganese 0 papayas in the world, dominating exports Potassium to Europe. Mexico is the largest supplier Uses Magnesium 196 of papayas to the United States and Phosphorus 8 Canada. The United States crop is con- Papayas ripen in 3 to 5 days at room tem- 4 centrated in Hawaii and is used to supply perature, and ripe fruit can be stored in Vitamins (mg) papayas to Japan and Canada. the refrigerator for a week. Because cold Vitamin A 22 RE Vitamin C 47 Technically an herb, the papaya tree Thiamin can grow to 10 or 12 feet in height. Riboflavin 0 Mexican varieties are usually taller. A Niacin 0 Vitamin B6 1 Folate 0 Vitamin E 29 μg 1

Fruits 195 Passion Fruit Shaped like an egg, the passion fruit ranges from 2 to 8 inches long. As the fruit fruits can be refrigerated up to 1 week. ripens, the inedible leathery skin, which can be purple or yellow, darkens, The fruit’s pulp can be eaten plain or wrinkles, and becomes brittle. The yellow pulp has a jelly-like consistency and contains many edible grape-sized, flesh-covered, black spooned over ice cream, cakes, and other seeds that are somewhat like those of a pomegranate. desserts. Passion fruit also makes delicious The pulp’s flavor is sweet-tart and lemony, jams and jellies, to which the seeds add and it is highly fragrant. a crunchy texture. The fruit also can be pressed to extract a highly fragrant juice Family Passifloraceae free climates. In addition to South that adds a pleasant flavor to beverages Scientific name Passiflora edulis America, New Zealand, Africa, the West such as iced tea, punch, and cocktails. Common name passion fruit, granadilla Indies, Malaysia, and the United States also grow passion fruit. California and Nutrient composition ♥ High in vitamin C Florida account for the majority of ♥ A good source of vitamin A domestic production of the purple vari- Passion fruit is high in vitamin C and eties, whereas Hawaii produces mainly dietary fiber if the seeds are consumed (beta-carotene) the yellow varieties. As a commercial item, along with the pulp. In addition, it is a fresh passion fruit is currently considered good source of vitamin A (beta-carotene). ♥ High in fiber a specialty, low-volume item in the United States. The fruit is more commonly used SERVING Varieties as an ingredient in commercial food and SIZE: 4 fruits, raw (72 g) drink products. (pulp only) With more than 400 varieties, about 30 of which are edible, passion fruits are The plant is a vigorous, climbing vine Nutrient Content divided into three main categories: pur- that can grow 15 to 20 feet a year once ple passion fruit (Passiflora edulis Sims), established. Each fruit develops from a Energy (kilocalories) 68 yellow passion fruit (P. edulis f. flavicarpa single fragrant flower that is 2 to 3 inches Water (%) 73 Deg.), and giant granadilla (P. quadrang- wide with green and white petals. The Dietary fiber (grams) ularis L.). The purple varieties bear dark fruits quickly turn from green to purple Fat (grams) 8 purple to black fruits that are about 2 (or yellow) when ripe and fall to the Carbohydrate (grams) 0 inches long. The yellow varieties bear ground within a few days. They can be Protein (grams) 16 slightly longer (about 2 1/2 inches) deep- picked from the vine when ripe or 2 yellow fruits. Less commonly found are harvested off the ground. fruits of the giant granadilla varieties, Minerals (mg) 8 which can reach 8 inches in length. Uses Calcium 0 Iron 0 Origin & botanical facts When ripe, passion fruits are heavy with Zinc – wrinkled skin. Fruits that are heavy and Manganese 252 Passion fruit is native to the South firm should be chosen. Unripe fruits can Potassium 20 American tropics. Spanish missionaries, be left at room temperature to ripen. Ripe Magnesium 48 upon discovering the plant in South Phosphorus America, are said to have given the fruit 52 RE its name, because its flowers resembled Vitamins (mg) 20 instruments of the Passion and crucifix- Vitamin A ion of Christ, such as the crown of thorns, Vitamin C 0 hammers, and nails. Thiamin 0 Riboflavin 1 Being a tropical to subtropical fruit, Niacin 0 the passion fruit is best grown in frost- Vitamin B6 12 μg Folate 1 Vitamin E Note: A line (–) indicates that the nutrient value is not available.

196 Part II: Encyclopedia of Foods Peach Peaches are round to oblong with a slight tip. Because of the hard seed, or Uses “stone,” at their core, they are known as a “stone fruit,” or drupe. The fuzzy skin of peaches is the only characteristic that distinguishes them in appearance from Peaches that are slightly soft to firm when the smooth-skinned nectarine. Ripe peaches can assume a range of colors from pressed and are free of blemishes or soft creamy-white to light-pink, yellow, orange, and spots should be chosen. To hasten the red. The flesh also can range from a pinkish ripening process, underripe peaches can white to an intense yellow-gold. The be left in a loosely closed paper bag at firmness and juiciness of a peach depend room temperature for 2 to 3 days. Once largely on variety and on the ripe, they can be kept at room tempera- degree of ripeness. ture for about 3 to 4 days or slightly longer in the refrigerator. Family Rosaceae Scientific name Prunus persica For cooking purposes, the skin of a Common name peach peach can be easily peeled by blanching for 30 seconds. ♥ A good source of vitamin A Nutrient composition (beta-carotene) and vitamin C Peaches are a good source of vitamin A explorers brought the plant to the New (beta-carotene) and vitamin C. World, where Spanish missionaries Varieties planted the trees in California. Since the SERVING early 1800s, peaches have been grown SIZE: 1 medium peeled, Peaches are generally classified into one commercially in the United States, which raw (98 g) of two categories: “freestone” or “cling- now produces one-fourth of the world’s stone,” although some are also considered market crop. Other major producers of Nutrient Content “semi-freestone.” Freestone peaches, the peaches include Italy, Greece, and China. ones more commonly available, are those Georgia was once the largest producer of Energy (kilocalories) 42 whose pits are easily removed, whereas peaches in the United States, earning it Water (%) 88 the pit of clingstones is enmeshed within the nickname “Peach State.” Today, the Dietary fiber (grams) the flesh. Both freestone and clingstone fruit is grown in more than 30 states, and Fat (grams) 2 peaches have numerous varieties that California is the largest producer. Peaches Carbohydrate (grams) 0 differ in skin color, flesh color, firmness, are related to other deciduous flowering Protein (grams) 11 and juiciness. Two of the most popular fruit trees, including plum, cherry, 1 varieties of yellow-fleshed freestone apricot, and almond. Although origi- Minerals (mg) peaches are Elegant Lady and O-Henry. nally grown only in moderate climates, Calcium 5 Other varieties include the Hale, Rio Oso the many new varieties make it possible Iron 0 Gem, and Elberta. for peaches to be grown throughout Zinc 0 much of the United States. Manganese 0 Origin & botanical facts Potassium 193 Standard trees may grow as high as 30 Magnesium 7 A native of China, where they have been feet and can live up to 40 years. Some Phosphorus 12 grown for more than 2,500 years, peaches dwarf varieties may reach no more than 3 were once revered as a symbol of longevity feet. Beautiful flowers, ranging from pale Vitamins (mg) 53 RE and immortality. The fruit made its way pink to red, appear in the spring and give Vitamin A 6 to Europe by way of Persia. Spanish way to fruits that usually ripen in mid- Vitamin C 0 summer. An 8- to 10-year-old tree can Thiamin 0 produce up to 6 bushels of fruit annually. Riboflavin 1 Niacin 0 Vitamin B6 3 μg Folate 1 Vitamin E

Fruits 197 Pear Pears are bell-shaped fruits, wide and round at the bottom, narrowing toward the Uses stem; however, some varieties are nearly round. Pears range in size from less than 1 inch to 3 inches in diameter. They have a smooth, thin skin that may be green, Firm pears, such as the Bosc, are best for yellow, brown, or red when ripe. The juicy, sweet flesh is usually white with a baking and poaching. Because pears are tinge of yellow. The flesh of some pears is sandy in picked while still green, they should be texture. Enclosed within the flesh is a cartilaginous ripened at room temperature until the core that contains as stem end yields slightly to pressure. Once many as 10 seeds. ripe, pears should be refrigerated. Sliced pears should be sprinkled with lemon juice to prevent browning. Family Rosaceae Nutrient composition Scientific name Pyrus communis Raw pears (with the skin on) are a good (common or European pear), source of vitamin C and dietary fiber. Pyrus pyrifolia (Asian pear) Common name pear, common pear, European pear, Asian pear, sand pear ♥ A good source of dietary fiber and vitamin C Varieties Origin & botanical facts SERVING SIZE: 1 medium, raw, Hundreds of pear varieties, varying in Native to the northern regions of central with skin (166 g) shape, size, color, texture, flavor, aroma, Asia, pears have been cultivated for more and time of ripening, grow throughout the than 3,000 years. Pear trees were intro- Nutrient Content world. In the United States, the four main duced to North America by the early varieties are the Bartlett, Anjou, Bosc, and colonists, who brought cuttings from Energy (kilocalories) 98 Comice. The Bartlett, the most popular European stock. The largest producers of Water (%) 84 summer pear, is the principal variety used pears today are China, Italy, Russia, and Dietary fiber (grams) for canning and the only variety sold dried. the United States. California, Oregon, Fat (grams) 4 Bartletts are large, juicy, fragrant, and sweet and Washington account for 98 percent of Carbohydrate (grams) 1 and turn from dark-green to golden-yellow the United States pear crop. Pears are Protein (grams) 25 when ripe. A red-skinned strain called the closely related to apples in that both are 1 Red Bartlett is also available. Blander in pome fruits (fruits with a distinct seed- taste are Anjou pears, which are oval with containing core) and members of the rose Minerals (mg) 18 smooth yellow-green skin and a creamy family. However, pear trees tend to be Calcium 0 flesh. The Anjou is the most abundant more upright than apple trees (commer- Iron 0 winter pear. Bosc pears have dull, reddish cially grown trees are usually pruned to Zinc 0 brown skin and very firm flesh. Reputedly about 20 feet high). Ideal growing con- Manganese the most flavorful and sweetest variety is ditions require a combination of warm Potassium 208 the Comice, which is squat in shape with days, cool nights, rich volcanic soil, and Magnesium 10 dull-green skin. A variety that is growing ample water. Between 100 and 170 days Phosphorus 18 in popularity is the Asian pear (also known are required from bloom to harvest. Like as the Oriental pear, Chinese pear, or bananas and avocados, pears are usually Vitamins (mg) 3 RE Japanese pear). Asian pears are crunchier picked before they are fully ripe, because Vitamin A 7 than the common pears, round, and golden they do not ripen well on the tree. Vitamin C 0 brown to yellow-green. Thiamin 0.1 Riboflavin 0 Niacin – Vitamin B6 12 μg Folate 1 Vitamin E Note: A line (–) indicates that the nutrient value is not available.

198 Part II: Encyclopedia of Foods Persimmon The persimmon, sometimes called the “apple of the Orient,” is a spherical or Uses acorn-like, smooth-skinned fruit that ranges from a light yellow-orange to a brilliant orange-red. Unripe fruit will ripen in a few days at Persimmons vary from 1 to more than 3 room temperature. Ripe fruit can be inches in diameter. Except for the refrigerated 2 to 3 days. Freezing astrin- seeds, the entire fruit is edible. gent persimmons and thawing them the next day also may help remove some of Family Ebenaceae Origin & Botanical Facts the astringency. Scientific name Diospyros kaki (Oriental The Oriental persimmon, cultivated for Persimmons can be added to cakes, persimmon), Diospyros virginiana centuries in China and later brought to cookies, rolls, and breads. Persimmon (native persimmon) Japan and Korea, was introduced to pulp is used to make preserves, beer, and Common name persimmon, Oriental California in the 1870s. The U.S. brandy. Puréed persimmon can be used persimmon, Japanese persimmon, kaki Department of Agriculture imported as a sauce for poultry or dessert. persimmon trees to Florida and Georgia. ♥ High in vitamin A (carotenes) In contrast, native persimmons have Nutrient composition ♥ A good source of vitamin C and fiber flourished over much of what is now the continental United States for centuries. Japanese persimmons are an excellent Varieties American Indians dried the fruit to eat source of vitamin A (carotenes) and are throughout the winter. a good source of vitamin C and fiber. Persimmons are divided into two types, based on flavor and texture. The astringent The Oriental persimmon is a droop- SERVING type is inedible until it ripens and leafed deciduous tree that can attain a SIZE: 1/2 persimmon, becomes soft, and the non-astringent type height and width of about 25 feet. raw (84 g) can be eaten while it is underripe and Because the tree is relatively cold-sensitive, crisp. The astringent varieties are har- it is grown only in the Deep South. The Nutrient Content vested while still firm and allowed to ripen native persimmon can reach heights of 30 fully and soften. Astringent persimmons to 40 feet and is more tolerant of poor Energy (kilocalories) 59 can ripen off the tree when stored at room soils and cold than the Oriental type. Water (%) 80 temperature. Non-astringent varieties Dietary fiber (grams) are harvested when they are fully colored Oriental persimmon trees are self- Fat (grams) 3 and ripe. Persimmons are also divided pollinating and also can produce seedless Carbohydrate (grams) 0 into two classes by their origin: Japanese fruits from unfertilized flowers. The incon- Protein (grams) 16 and American. Although Japanese per- spicuous flowers are cream-colored or pink. 0 simmons exist in both astringent and The fruit is in season from October to Minerals (mg) non-astringent varieties, they tend to be February. Native persimmons are not self- Calcium 7 less astringent than American. The most pollinating. Their flowers range from Iron 0 common variety of persimmon available white to yellow and appear in May. The Zinc 0 in the United States is the Hachiya, an fruit appears in September, but it does not Manganese 0 astringent Japanese persimmon that is ripen until the weather cools. Oriental Potassium 135 large and acorn-shaped. A popular non- and native varieties cannot cross-pollinate. Magnesium 8 astringent Japanese variety is the Fuyu, Phosphorus 14 which is smaller than the Hachiya and shaped like a tomato. Vitamins (mg) 182 RE Vitamin A 6 Vitamin C 0 Thiamin 0 Riboflavin 0 Niacin 0.1 Vitamin B6 6 μg Folate 0 Vitamin E

Fruits 199 Pineapple The pineapple is a cylindrical fruit that is approximately cannot be added to gelatin, yogurt, or 4 to 8 inches in diameter and can reach a length of cottage cheese because the fruit contains 12 inches, weighing up to 10 pounds. It has a a digestive enzyme called bromelain that waxy, tough rind covering a juicy flesh that can break down the protein in milk, meat, surrounds a fibrous core. The flesh and gelatin and makes these foods watery. and core range from nearly white However, bromelain is degraded by heat, to yellow, and the flavor is so canned or boiled pineapple can be used a combination of apples, instead. Because of this enzyme activity, strawberries, and peaches. fresh pineapples are often used in mari- nades to tenderize meats and poultry, Family Bromeliaceae although meat that is allowed to sit in the Scientific name Ananas comosus pineapple marinade for too long can turn Common name pineapple mushy. ♥ High in vitamin C Nutrient composition Varieties with large, waxy, pointed leaves. Each Pineapple is high in vitamin C and contains plant bears one fruit in the center, and each phytochemicals that promote health. Three varieties of fresh pineapple are avail- pineapple is actually the result of the able in the United States. The popular fusion of many individual fruits. Unlike SERVING Smooth Cayenne, from Hawaii, weighs 3 most other fruits (with the exception of SIZE: to 5 pounds, and its flesh ranges from pale some melons), pineapples do not have a 1/2 cup, diced, yellow to yellow. The Red Spanish is nearly reserve of starch that converts to sugar after raw (78 g) square and has a tougher shell that makes harvest. Instead, the starch is stored in the it well suited to shipping. Its flesh is pale stem of the plant and enters the fruit as Nutrient Content yellow and has a pleasant aroma. Weighing sugar just before it ripens completely. As up to 10 pounds, the Sugar Loaf is the a result, the fruit will not become any Energy (kilocalories) 38 largest of the three varieties. Its white flesh sweeter after harvest, so growers must Water (%) 87 lacks the woodiness often found in the core allow the pineapple to ripen on the plant Dietary fiber (grams) of other varieties. to maximize the sugar and juice content Fat (grams) 1 of the fruit. Carbohydrate (grams) 0 Protein (grams) 10 Origin & botanical facts Uses 0 Minerals (mg) The pineapple is indigenous to southern When selecting a pineapple, choose one Calcium 5 Brazil and Paraguay. Columbus encoun- with fresh, green leaves and no obvious Iron 0 tered the pineapple on his 1493 journey soft or brown spots, especially at the base. Zinc 0 to the Caribbean and took it back to When ripe, the rind can be dark green, Manganese 1 Europe, from where it spread to many yellow, or reddish yellow; however, most Potassium 89 other parts of the world on ships that pineapples on the market are already ripe, Magnesium 11 carried it as protection against scurvy, a regardless of their color, and should be Phosphorus 5 disease caused by a deficiency of vitamin refrigerated in a plastic bag after purchase. C. The name is derived from piña, a Freshly cut pineapple may be kept, sealed Vitamins (mg) 2 RE name given by the Spanish, who thought airtight, in the refrigerator for up to a week. Vitamin A 12 that the fruit resembled a pinecone. Vitamin C Pineapples are consumed fresh and Thiamin 0.1 Pineapples do not grow on trees. They canned and as juice. Fresh pineapple Riboflavin 0 grow on a plant that is technically an herb, Niacin 0 Vitamin B6 0.1 Folate 8 μg Vitamin E 0

200 Part II: Encyclopedia of Foods Plum The plum is a drupe, a fruit with a single pit that is related to the peach, nec- Uses tarine, and apricot. However, whereas only two or three varieties of those exist, plums are available in a wide variety of shapes, sizes, and colors. Plums grow in The majority of plums are eaten fresh. clusters and have smooth, richly colored skins. The thousands of varieties identified Plums are a nutritious, low-calorie food worldwide range from 1 to 3 inches in diameter, in flavor from sweet to tart, and that can be eaten out of hand or added in skin color from yellow to green, red, purple, to fruit salads, baked goods, compotes, and indigo blue. and meat dishes. Plums also can be made into jams, purées, or sauces. A famous Family Rosaceae food prepared from plums is the Chinese Scientific name Prunus domestica, plum sauce, also known as duck sauce. Puréed prunes make a good substitute for Prunus salicina butter and other fat in baked goods. Common name plum Prunes are also made into juice. ♥ Plums are a good source of Nutrient Composition vitamin C Plums are a good source of vitamin C. Prunes are a good source of vitamin A ♥ Prunes (dried plums) are a good source (carotenes) and fiber. (See the Appendix, page 436, for the nutrient content of prunes of vitamin A (carotenes) and fiber [dried plums].) and contain isatin, a natural laxative Varieties are sold fresh and are called fresh prunes SERVING or purple plums. SIZE: Of the more than 1,000 varieties of plums 1 medium, raw (66 g) in Europe and 140 in North America, Origin & botanical facts about 20 dominate the commercial supply Nutrient Content of plums in the United States, most of Although plums are native to several tem- which are Japanese or European varieties. perate regions around the world, including Energy (kilocalories) 36 The Japanese types have juicy yellow or North America, early colonists brought Water (%) 78 reddish flesh and skin colors that range European varieties with them that sup- Dietary fiber (grams) from crimson to black-red. The Santa planted native American plums. In the Fat (grams) 1 Rosa and Red Beaut are two of the more late 19th century, dozens of varieties from Carbohydrate (grams) 0 popular Japanese varieties. European Europe and Asia were cultivated in the Protein (grams) 9 plums, or Prunus domestica, are smaller, United States, primarily in California. 1 denser, and less juicy than their Japanese One of the most influential plum breeders Minerals (mg) counterparts. Their skin color is always was the famed horticulturist Luther Calcium 3 blue or purple, and their pits are usually Burbank, who in 1907 developed the Iron 0 freestone, which means that they separate Santa Rosa variety, which now accounts Zinc 0 easily from the flesh. Among the better- for about a third of the total domestic Manganese 0 known varieties are Italian, President, crop. The California French plum is a Potassium 114 Empress, Stanley, and Tragedy. In the descendant of the first prune plums Magnesium 5 United States, the bulk of European brought to California from France by Phosphorus 7 plums are grown in the Pacific Northwest, Louis Pellier in the 1850s. The domestic but some varieties are successfully culti- plum season extends from May to Vitamins (mg) 21 RE vated in the eastern states. With its firmer October, beginning with the Japanese vari- Vitamin A 6 flesh and higher sugar and acid contents, eties and ending with the European types. Vitamin C 0 the European variety is best suited for Today, about 70 percent of the world’s Thiamin 0.1 prunes (also called dried plums). The prune supply and nearly 100 percent of Riboflavin 0 most common variety of plum used for domestic prunes come from California. Niacin 0.1 prunes is the California French, also known Vitamin B6 1 μg as d’Agen. A few varieties of prune plums Folate 0 Vitamin E

Fruits 201 POMEGRANATE The pomegranate is a round fruit the size of a large orange with a protruding be substituted for raisins in cakes. crown and smooth, leathery skin that can range from red to yellowish pink. Each Grenadine, a light syrup made from fruit contains hundreds of ruby-colored seeds that are individually encased pomegranates, is used as a flavoring in in a translucent, red, juicy pulp that is sweet to tart. cocktails, soft drinks, and confections. The seeds are packed into compartments that are Pomegranate molasses is a popular ingre- separated by cream-colored, bitter-tasting dient in Mediterranean and Middle membranes. Both the seeds Eastern cooking. Aside from the fruit’s and pulp are edible. culinary uses, crushed pomegranate flowers produce a brilliant red dye. The Family Punicaceae granate is a crop of minor commercial bark is used in tanning and is the source Scientific name Punica granatum importance. of the yellow hue of Moroccan leather. Common name pomegranate, The pomegranate plant is a dense, Nutrient composition grenadier, granada, Chinese apple deciduous shrub that can grow up to 12 feet in height. Crimson flowers are borne Pomegranates are a good source of potas- ♥ A good source of potassium and on slender, somewhat thorny branches sium and vitamins C and B6. that have glossy, dark-green leaves about vitamins C and B6 an inch long. The plant grows best in SERVING subtropical climates but can tolerate sub- SIZE: Varieties freezing temperatures. If grown from seed, 1 fruit (154 g) plants begin to fruit after 3 to 4 years. There are three kinds of pomegranates: Nutrient Content one that is very sour and two that are Uses sweet. The sour type is used in place of Energy (kilocalories) 105 unripe grapes to make juice, and the sweet Water (%) 81 types are eaten as a dessert. In addition, Dietary fiber (grams) 1 some nonfruiting varieties are grown Fat (grams) 0 purely for their double flowers, and a Carbohydrate (grams) 26 dwarf variety has been developed that Protein (grams) 1 grows only 2 to 3 feet tall and makes a decorative container plant. Minerals (mg) Calcium Origin & botanical facts Pomegranates are available in the United Iron 5 States only from October to December. Zinc 0 The pomegranate is a fruit with a color- Fruits should be heavy for their size and Manganese 0 ful history. The name is derived from the plump, as if bursting, with a slightly soft Potassium – Old French terms “pome,” for “apple,” crown and shiny skin. The fruit can be Magnesium 399 and “grenate,” for “many-seeded.” Native refrigerated for up to 2 months or stored Phosphorus 5 to southeastern Europe and Asia, pome- in a cool, dark place for about a month. 12 granates have long been celebrated in art Vitamins (mg) and literature. The seeds have been a The pomegranate is rather labor-inten- Vitamin A 0 RE Hebrew symbol of fertility since biblical sive to eat. After the skin has been peeled, Vitamin C 9 times, and the fruit once formed part of the seeds can be removed individually, or Thiamin 0 the decoration on the pillars of King the fruit can be cut in half and the seeds Riboflavin 0 Solomon’s temple. In the 16th century, scooped away from the membrane with Niacin 1 Spanish missionaries brought the plant a spoon. The seeds also can be used as a Vitamin B6 0.2 to the New World. Currently, the pome- garnish for desserts and in salads or pressed Folate 9 μg to make a refreshing drink. Used as a spice Pantothenic acid 1 in northern India, dried pomegranate can Vitamin E 1 Note: A line (–) indicates that the nutrient value is not available.

202 Part II: Encyclopedia of Foods Prickly Pear Two to 4 inches long and shaped like an egg, the prickly pear has a coarse, thick ripe, the fruits yield when gently pressed. skin that can be yellow, orange, pink, magenta, or red, depending on the variety. Ripe fruits can be stored in a perforated The inedible skin is dotted with tubercles that have small, plastic bag in the refrigerator up to 2 days. almost invisible spines capable of pricking the skin. The prickly pear’s flesh is mildly sweet, juicy, and Prickly pears are refreshing when fragrant and contains numerous edible, small, eaten with a sprinkle of lime or lemon crunchy seeds. Like the skin, the flesh can juice. They can be diced and used to top range from yellow to dark red. ice cream, sorbet, yogurt, and various desserts, or they can be puréed to make Family Cactaceae Growing up to 15 feet high, the plant has marmalade and dessert sauces. The pads Scientific name Opuntia ficus-indica no real leaves; the segmented, flat, oval- (nopales), which are served as a vegetable, Common name prickly pear, Indian fig, shaped pads serve as both leaves and can be cut into pieces, steamed or stewed, water-storage organs. These pads are and added to omelets, salads, and soups. nopal, nopalitos, Sharon’s fruit covered with sharp spines. In midsum- mer, brilliant flowers bloom along the Nutrient composition ♥ High in vitamin C and magnesium edges of the pads, from which fleshy fruits ♥ A good source of fiber develop. The plants are easily propagated Prickly pears are high in magnesium and by detaching the pads and planting them vitamin C and are a good source of fiber. Varieties in soil. Roots form quickly, and new plants soon become established. Some SERVING The genus Opuntia contains as many as prickly pears harbor an interesting para- SIZE: 1,000 species, most of which bear edible site, the cochineal, a red insect less than 1 fruit, raw (103 g) fruits. Commonly cultivated as a source an eighth-inch long that is the source of of food are varieties of the species a brilliant red dye. Along with the cactus Nutrient Content Opuntia ficus-indica. Other species are that harbors the insect, the technique of planted for purely ornamental purposes. isolating the dye was brought back to Energy (kilocalories) 42 Europe by the conquistadors. Water (%) 88 Origin & botanical facts Dietary fiber (grams) Uses Fat (grams) 4 Species of the genus Opuntia are believed Carbohydrate (grams) 1 to have originated in central Mexico and Although commercially sold prickly pears Protein (grams) 10 the Caribbean. Since pre-Columbian have already had their spines removed, 1 days, American Indians have collected caution should still be used when han- the ripe fruits and tender stems, or “pads,” dling the fruit. If the spines have not Minerals (mg) 58 for use as a food source and the older pads been removed, they should be scraped off Calcium 0 for livestock feed. Spanish explorers intro- carefully with a knife or rubbed off with Iron 0 duced the plants to Spain, from where a towel. The skin should be peeled before Zinc – they were brought to North Africa by the consumption. Immature fruits can be Manganese Moors. Today, the plant is grown world- left at room temperature to ripen. When Potassium 227 wide in areas with a moderate climate. Magnesium 88 Prickly pear is the national fruit of Israel, Phosphorus 25 where it is called Sharon’s fruit. Vitamins (mg) 5 RE The prickly pear plant is a perennial Vitamin A 14 of the cactus family that prefers a hot, dry Vitamin C environment and, like other cacti, can Thiamin 0 withstand long periods of drought. Riboflavin 0.1 Niacin 0 Vitamin B6 0.1 Folate 6 μg Vitamin E 0 Note: A line (–) indicates that the nutrient value is not available.

Fruits 203 Pummelo The pummelo is a pear-shaped citrus fruit that comes in a variety of sizes and colors and is believed to be the ancestor of the grapefruit. Normally between 4 and 7 inches in diameter (about the size of a cantaloupe), the pummelo can grow to the size of a large watermelon and weigh up to 20 pounds. The fruit is covered by a soft, easily peeled rind that may be half an inch or more in thickness and ranges from yellow to pink. Thick membranes separate the inner segments of this fruit. The flesh of the pummelo also varies from a light yellow to a dark pink. Although tart, the pummelo is sweeter (but firmer and less juicy) than grapefruit. Family Rutaceae SERVING Scientific name Citrus grandis SIZE: Common name pummelo, pomelo, 1/2 cup sections, raw (95 g) pommelo, Chinese grapefruit, Shaddock Nutrient Content ♥ High in vitamin C Varieties imported fruits are available at the market from November through March. Energy (kilocalories) 36 Among the common varieties of pum- Uses Water (%) 89 melo available in the United States are Dietary fiber (grams) the Chandler, Ichang, Red Shaddock, Pummelos can be used in the same way as Fat (grams) 1 Reinking, Tresca, and Webber. grapefruits. By themselves, they can be Carbohydrate (grams) 0 eaten as a breakfast fruit or a refreshing Protein (grams) 9 Origin & botanical facts snack, or they can be added to fruit salads. 1 The thick rind and pith should be peeled A native of Malaysia, the pummelo is a before use and the fruit sectioned like a Minerals (mg) 4 popular fruit in east, southeast, and south grapefruit or pulled into pieces. The skin Calcium 0 Asia. It is believed to have been intro- and white pith of the pummelo are Iron 0 duced to the West Indies by an English candied to make a traditional Chinese Zinc 0 sea captain named Shaddock, by whose treat. The fruit can be stored at room Manganese 205 name this fruit is sometimes called. temperature for up to a week or up to 2 Potassium 6 Pummelo trees are strictly tropical and weeks in the refrigerator. Magnesium 16 grow only in frost-free regions. They Phosphorus achieve heights of 15 to 30 feet, and the Nutrient composition 0 RE crown of the tree is round. Like other Vitamins (mg) 58 citrus trees, they bear fruit for many Like most citrus fruits, the pummelo is Vitamin A decades. Although the pummelo is not high in vitamin C. Vitamin C 0 grown commercially in the United States, Thiamin 0 Riboflavin 0 Niacin 0 Vitamin B6 – Folate – Vitamin E Note: A line (–) indicates that the nutrient value is not available.

204 Part II: Encyclopedia of Foods Quince The quince is a member of the same family as apples and pears. The mature fruit temperature. Ripe quince, which is fra- ranges in size and shape from that of a small plum to that of a large pear, depend- grant, can be kept in a perforated plastic ing on variety. In cool, temperate climates, the quince’s rough, woolly rind bag in the refrigerator up to 2 weeks. develops a golden color when ripe. Because of the quince’s dry, hard texture Its firm, white flesh has a strong and its astringent flavor, it is better fragrance, but the fruit is hard consumed cooked than raw. Before being and sour and is generally cooked, quince must be peeled, cored (the inedible unless cooked. seeds contain a cyanide compound), and placed in a mixture of water and lemon Family Rosaceae juice to prevent discoloration. When Scientific name Cydonia oblonga cooked, the hard pulp of the fruit softens, Common name quince turns pink, and takes on the texture of a pear. The flavor becomes more mellow ♥ High in vitamin C and sweeter. Varieties by the goddess Venus. The quince Nutrient composition became a symbol of love and happiness, Quince is high in vitamin C. The two most common varieties of a symbolism that lasted into the Middle American quince are the pineapple quince Ages. Quince was eaten at weddings, SERVING and the perfumed quince. The pineapple shared by brides and grooms as a token of SIZE: quince is round and has a yellow skin and their love. Medieval English manuscripts 1 fruit, raw (92 g) white flesh that is somewhat dry. The contain recipes mentioning “char de flavor is similar to that of pineapple. The Quynce,” the old name for quince mar- Nutrient Content perfumed quince is the shape of a small malade. In fact, the word “marmalade” football and has a tart flesh. Great Britain is derived from the Portuguese word for Energy (kilocalories) 52 produces the Portugal, the apple-shaped, quince, “marmelo.” Today the quince is Water (%) 84 and the pear-shaped quince. The Japanese cultivated throughout the Mediterranean, Dietary fiber (grams) quince has a slightly more acidic flavor. in South America, and in the United Fat (grams) 2 Several small varieties are often used for States, where California is the leading Carbohydrate (grams) 0 bonsai plants. producer. Protein (grams) 14 0 Origin & botanical facts Quince grows as a many-branched deciduous shrub or small tree, no more Minerals (mg) 10 Known throughout Asia and the than 10 to 12 feet tall, and produces large, Calcium 1 Mediterranean region for about 4,000 fragrant white, pink, or red flowers before Iron 0 years, the quince originated somewhere the leaves appear. The plants are propa- Zinc – in the Middle East (possibly Iran), where gated by seeds, shoots, cuttings, or layer- Manganese it still grows wild. The ancient Greeks ing. The flowering quince is popularly Potassium 181 cultivated a common variety of quince grown as an ornamental plant. Magnesium 7 but grafted onto it a better variety from Phosphorus Cydon, a town in Crete, from which the Uses 16 word “quince” is derived. Vitamins (mg) Quince is available only in the autumn. Vitamin A 4 RE The ancient Romans believed the Unripe fruits can be ripened at room Vitamin C 14 quince had medicinal and mystical Thiamin powers because it had been held sacred Riboflavin 0 Niacin 0 Vitamin B6 0 Folate 0 Vitamin E 3 μg 1 Note: A line (–) indicates that the nutrient value is not available.

Fruits 205 RAMBUTAN The rambutan is a rubbery red fruit about the size and shape of a golf ball. Short, Nutrient Composition flexible, curved spines give the fruit its name, which means “hairy” in Malay. Underneath the spiny shell is a sweet, juicy, translucent flesh similar to that of The fresh fruit has not been analyzed for the lychee fruit. Another similarity to lychees is the one nutrient content. Canned rambutan shiny seed in the center of the flesh of the rambutan. provides a small amount of vitamin C. Family Sapindaceae Scientific name Nephelium lappaceum Common name rambutan Varieties than the lychee tree but bears considerable SERVING resemblance to its well-known cousin. SIZE: 1/2 cup canned Several varieties of rambutan are available The rambutan flowers in terminal clusters in syrup, drained (75 g) at tropical markets. They vary in shape that give rise to “bouquets” of fruits. from round to slightly ellipsoid and in These flowers are used decoratively in Nutrient Content color from green to yellow, orange, and floral arrangements. However, unlike the red. The Thai green rambutan has a lychee tree, the rambutan is strictly trop- Energy (kilocalories) 62 thinner rind and a more delicate flavor ical and requires well-irrigated soil to Water (%) 78 than the others. flourish. Dietary fiber (grams) Fat (grams) 1 Origin & botanical facts Carbohydrate (grams) 0 Protein (grams) 16 Rambutan is indigenous to Malaysia and 0 Indonesia and is distributed throughout the tropical regions of southeast Asia. Uses Minerals (mg) 17 Internationally, Malaysia, Thailand, and Calcium 0 Indonesia are the leaders in rambutan The numerous spines of rambutans Iron 0.1 export, and Singapore consumes more provide a large surface area for dehydra- Zinc 0.5 than 60 percent of the fruit. Because of tion. To prevent this moisture loss (which Manganese the short shelf life of the fruit, the market results in darkening of the color), the fruit Potassium 32 for fresh rambutan is concentrated in should be refrigerated in sealed plastic Magnesium 5 Asia. Domestically, rambutans are grown bags. Under these conditions, rambutans Phosphorus 7 in Hawaii; however, restrictions on can maintain their bright color for up to imports to the continental United States 12 days. To eat the fruit, it is necessary Vitamins (mg) 0 RE limit the market for fresh Hawaiian to cut around the middle of the spiny Vitamin A 4 rambutans. shell with a knife and peel the shell away Vitamin C 0 to reveal the pale, juicy flesh. The seeds Thiamin 0 The rambutan tree, which reaches should not be ingested. Canned rambu- Riboflavin 1 heights of 8 to 15 feet, is slightly shorter tans, which retain the flavor and texture Niacin 0 of the fresh fruit, are available in specialty Vitamin B6 6 μg food stores. Folate – Vitamin E Note: A line (–) indicates that the nutrient value is not available.

206 Part II: Encyclopedia of Foods RHUBARB Although rhubarb is botanically a vegetable, it is used as a fruit, sometimes even sweet fruits such as strawberries decreases referred to as “pie plant” because of its frequent use as pie filling. Except for its the amount of sweetener needed and pink color, rhubarb is similar in appearance to celery. The acidity and intensity hence the number of calories. Cooking of flavor vary, and young stalks are more tender than older stalks. The roots and causes rhubarb to turn brown, but this leaves of rhubarb are not eaten because they can be prevented by the addition of a contain significant amounts of oxalic cooked beet to the pot. Aluminum or acid and are highly poisonous. cast iron saucepans should not be used to cook rhubarb because the acid in the Family Polygonaceae vegetable will blacken the pot and the Scientific name Rheum officinale, Rheum rhubarb. palmatum, Rheum rhaponticum Nutrient composition Common name rhubarb, rheum Raw rhubarb contains some vitamin C. ♥ Contains some vitamin C Varieties where it was cultivated and began to SERVING appear in Massachusetts produce markets SIZE: Rhubarb is available in two main types, by the 1820s. 1/2 cup, raw (61 g) each of which includes many species and dozens of varieties. Hothouse-grown Rhubarb is a large, leafy perennial that Nutrient Content rhubarb has pink or light red stalks and can grow to 10 feet. It sends out thick, yellow leaves, and field-grown rhubarb brown, branching roots. The field-grown Energy (kilocalories) 13 has dark-red stalks and green leaves. The variety grows to only 3 feet and has red Water (%) 94 hothouse variety has a milder flavor and roots. Rhubarb is a heat-intolerant, cool- Dietary fiber (grams) is less stringy. season crop that is grown in fields and Fat (grams) 1 hothouses throughout Washington, Carbohydrate (grams) 0 Oregon, and Michigan. Protein (grams) 3 1 Origin & Botanical facts Uses Minerals (mg) Calcium 52 Much of the history of cultivation of Rhubarb is available frozen, canned, or Iron 0 rhubarb is related to its use as a medicinal fresh, sold as loose stalks or bagged. Most Zinc 0 plant. The earliest recorded use of rhubarb cooks prefer to use the fresh stalks. The Manganese 0 for medicinal purposes appeared in 2700 leaves should be cut off before storing the Potassium B.C. Marco Polo was the first to introduce stalks in plastic bags. They will stay fresh Magnesium 176 rhubarb to Europe. Although rhubarb in the refrigerator for about a week. Phosphorus 7 stalks were eaten in eastern Turkey as early 9 as the 13th century, it was not until the Rhubarb is too tart to eat raw. Instead, Vitamins (mg) 18th century that Europeans began to the stalks are sliced thinly or diced, baked Vitamin A 6 RE use rhubarb as a food. By 1830, rhubarb or stewed, and then sweetened. Because Vitamin C 5 had become a popular winter vegetable rhubarb becomes slightly sweeter when Thiamin 0 in the London markets. In the late 18th cooked, sweeteners should be added after Riboflavin 0 or early 19th century, seeds and rootstock cooking. Cooked rhubarb may be Niacin 0 of rhubarb were brought to New England, sweetened with sugar, honey, maple syrup, Vitamin B6 0 orange or pineapple juice, or berry Folate 4 μg preserves. Combining rhubarb with Vitamin E 0

Fruits 207 SAPODILLA The sapodilla is nearly round and about 2 to 4 inches in diameter. Its thin, brownish skin is easy to peel when the fruit is ripe. The translucent flesh has a sweet flavor reminiscent of honey and apricots and a “melt in the mouth” texture. The center of the fruit contains about 3 to 12 hard, shiny black seeds. Family Sapotaceae Scientific name Manilkara zapota Common name sapodilla ♥ High in vitamin C and fiber Varieties up to 100 feet in height. The tree bears Nutrient composition small, ball-shaped white flowers borne The extensive cultivation of the sapodilla on slender stalks at the leaf bases. A Sapodilla is high in vitamin C and in in India has resulted in numerous varieties. resinous sap called “chicle” was once dietary fiber. Brown Sugar produces fragrant, juicy collected from sapodilla tree trunks for fruits whose flesh is pale brown and richly making chewing gum. This practice has SERVING sweet. The flesh of the Prolific variety is largely been replaced by the use of syn- SIZE: light pinkish tan, mildly fragrant, smooth- thetic ingredients. The mature sapodilla 1 fruit, raw (170 g) textured, and sweet. Russel bears large tree can yield from 2,000 to 3,000 fruits fruits that are rich and sweet, but it is not in a single year. Because the fruits are Nutrient Content a prolific producer. A new selection, easily perishable and fragile, they do not Tikal, yields fruits that have an excellent ship well and therefore are relatively Energy (kilocalories) 141 flavor but are smaller. unknown outside their areas of origin. Water (%) 78 Dietary fiber (grams) 9 Origin & botanical facts Uses Fat (grams) 2 Carbohydrate (grams) 34 The sapodilla plant is believed to have Because the high tannin and latex contents Protein (grams) 1 originated in the Yucatán peninsula of of unripe fruits make them astringent and Mexico, northern Belize, and northeast unpalatable, sapodillas should be eaten Minerals (mg) 36 Guatemala. The plant was highly prized only when ripe. Unripe sapodilla fruits Calcium 1 by the Aztecs, who called the fruit should be left to ripen at room tempera- Iron 0 “tzapotl,” from which the Spanish derived ture and refrigerated after ripening. The Zinc – the name sapodilla. The plant is now sapodilla is best eaten raw and chilled, by Manganese grown in almost all the tropical and sub- cutting in half and spooning the pulp out Potassium 328 tropical regions of Africa, Asia, the East of the skin. It can be added to salads or Magnesium 20 Indies, and the Americas. The main desserts such as ice cream and sorbet. In Phosphorus 20 producers are the Central American coun- Malaysia, the fruit is stewed with lime tries, Australia, India, Indonesia, and, in juice or fried with ginger. In India, it is Vitamins (mg) 10 RE the United States, California and Florida. eaten as a dried fruit. Vitamin A 25 Vitamin C Equally at home in humid and rela- Thiamin 0 tively dry environments, the sapodilla tree Riboflavin 0 is a slow-growing evergreen that can reach Niacin 0 Vitamin B6 0.1 Folate 24 μg Vitamin E 0 Note: A line (–) indicates that the nutrient value is not available.

208 Part II: Encyclopedia of Foods TAMARIND The tamarind is a brown, flat, irregularly curved pod about 3 to 8 inches long a flavoring in East Indian and Middle with a sour, fruity taste. The pod may have as many as 12 large, flat, glossy seeds Eastern dishes, in much the same way embedded in a brown, edible pulp. As the pod matures, it fills out somewhat and lemon juice is used in Western cuisine. the juicy, acerbic pulp turns brown or reddish brown. The sweet, tart taste of the Tamarind’s sweet-sour flavor combines pulp is the result of its high content of both well with the spicy flavor of chili in the acid and sugar; however, the pulp becomes Thai and Vietnamese cuisines, where extremely sour when dried. The shells unripe pods are used in soups and stews. become brittle and crack readily In Indian cooking, tamarind is used as a when the fruit is fully ripe. seasoning in lentil and bean dishes and in the dish called “vindaloo.” Tamarind Family Leguminosae syrup, which can be found in Dutch, Scientific name Tamarindus indica Indonesian, and East Indian markets, is Common name tamarind, Indian date used to flavor soft drinks. Varieties Mexico and Central and South America. Nutrient composition Belize, Brazil, Guatemala, and India are The size and flavor of tamarinds are the major commercial producers of In the amounts customarily eaten, determined by their variety. Indian tamarind worldwide. The tree is a slow- tamarind is not a significant source of varieties have long pods with 6 to 12 seeds, growing, long-lived evergreen with supple nutrients. and the West Indian and American branches and bright-green leaves that varieties have shorter pods containing appear in pairs, 1 to 2-1/2 inches in SERVING only 3 to 6 seeds. Sweeter pulp is found length, and fold up at night. Under favor- SIZE: in selected varieties such as the Makham able conditions, the tree may grow up to 10 fruits (20 g) Waan from Thailand and the Manila 80 feet tall and 20 to 35 feet wide. In Sweet from the United States Department severe drought, the leaves often drop off Nutrient Content of Agriculture’s subtropical horticulture the tree. A young tree bears fruit within research unit in Miami. 4 years and continues to fruit for up to Energy (kilocalories) 48 60 years. Tamarind fruits may be left on Water (%) 31 Origin & botanical facts the tree for up to 6 months after maturity Dietary fiber (grams) without loss of moisture. Fat (grams) 1 Carbohydrate (grams) 0 Protein (grams) 13 1 The tamarind, also known as “Indian Uses Minerals (mg) 15 date,” is one of the few fruits native to Calcium 1 Africa that is enjoyed in the cuisines of Tamarind is available in Indian and Asian Iron 0 many other continents. In China, it is markets as a fresh fruit, as a concentrated Zinc – called Asam koh; in Vietnam, it is called pulp with seeds, as a paste, as whole pods Manganese Me; in France, Tamarin; in Cambodia, dried into “bricks,” and as a powder. Potassium 126 Ampil khui or tum; in Thailand, Mak Tamarind has a variety of uses in cooking. Magnesium 18 kham; and in Italy and Spain, Tamarindo. The immature fruit can be roasted and Phosphorus 23 Although the tamarind is native to tropical served as a “vegetable,” or it can be used Africa and grows wild throughout the to season rice, fish, or meat. Ripe tamarind Vitamins (mg) 1 RE Sudan, the fruit has been cultivated in is eaten fresh or made into sauces, chutneys, Vitamin A 1 India for centuries. During the 16th or curry dishes. It is also one of the many Vitamin C 0.1 century, the fruit was brought to the ingredients in Worcestershire sauce. Thiamin 0 Americas, and it is now widely grown in Tamarind pulp concentrate is often used as Riboflavin 0 Niacin 0 Vitamin B6 3 μg Folate 0 Vitamin E Note: A line (–) indicates that the nutrient value is not available.

Fruits 209 Tangerine The tangerine is a citrus fruit, usually round and about 2 1/2 inches in diameter, is a refreshing thirst quencher, either alone smaller than the orange. Its rough, fragrant rind is generally orange or red-orange, or combined in a blender with other fresh thin, and loose on the fruit, so that it peels fruits. Tangerines can be substituted for very easily. Inside, numerous fibers oranges in various dishes. Meat, fish, and loosely hold the 8 to 15 easily separated poultry can be marinated in tangerine segments, or carpels, that contain the juice before grilling, and tangerine juice juice sacs and white seeds. The center is poured over freshly sliced fruit helps keep hollow. Although the terms “tangerine” the fruit from turning brown and adds a and “mandarin orange” are sometimes used distinctive flavor. Tangerines also make interchangeably, tangerines actually are a an excellent marmalade. subgroup of the mandarin. Family Rutaceae Nutrient composition Scientific name Citrus reticulata Common name tangerine Although tangerines have about 43 percent less vitamin C than oranges, they are still ♥ High in vitamin C an excellent source for this vitamin. ♥ A good source of vitamin A Tangerines also contain more vitamin A (carotenes). (carotenes) were crossed with other citrus fruits, pro- SERVING Varieties ducing numerous hybrids such as the SIZE: 1 medium, raw tangelo (a cross between a tangerine and (84 g) The most popular variety of tangerine in a grapefruit) and the tangor (a hybrid of the United States is the Dancy, a very a tangerine and an orange). Nutrient Content sweet fruit with a red-orange color and a mellow flavor. Honey tangerines, with The tangerine tree is an evergreen that Energy (kilocalories) 37 their slightly green-tinged peel, are true to grows to a height of about 10 feet. The Water (%) 88 their name. They have a high sugar five-petaled tangerine blossoms are white Dietary fiber (grams) content and a rich taste. The Fallglo is a and fragrant. It takes 6 to 10 months Fat (grams) 2 large tangerine with dark-orange rind and from the time the blooms appear until Carbohydrate (grams) 0 flesh. Two smaller sized varieties are the the fruit is ready for harvest. Tangerines Protein (grams) 9 Clementine, also called the Algerian tan- grow year-round in warmer climates, and 1 gerine, and the Sunburst, which has a they are a traditional Christmas or New Minerals (mg) thin skin and deep-orange flesh. Year treat in some parts of the world. Calcium 12 Iron 0 Origin & botanical facts Uses Zinc 0 Manganese 0 Tangerines are native to China, but today Tangerines are always picked when they Potassium they are grown all over the world. In the are ripe, so they are ready for immediate Magnesium 132 United States, the leading producers are consumption. Fruits should be heavy for Phosphorus 10 California, Arizona, and Florida. their size and free of bruises. Color is not 8 a reliable indicator of the quality of tan- Vitamins (mg) The name “tangerine” is derived from gerines. The fruit is most often eaten as a Vitamin A 77 RE the ancient, walled Moorish town of snack or dessert or used in green salad or Vitamin C 26 Tangier in northern Morocco, where the fruit salad. Tangerine slices also make an Thiamin fruit grows in abundance. As the culti- attractive garnish for cakes and other Riboflavin 0.1 vation of tangerines was carried around desserts. Freshly squeezed tangerine juice Niacin 0 the globe, the original mandarin oranges Vitamin B6 0 Folate 0.1 Vitamin E 17 μg 0



211 Vegetables Vegetables and other foods of plant origin were the primary source of sustenance for early humans. The plant foods that we call vegetables came under cultivation later than the grains and legumes. Less protein- and carbohydrate-dense than the grains and legumes, vegetables have always served more as accompaniments or accessory ingredients than as staples. Some fragrant, highly flavored vegetables, such as scallions, garlic, ginger, parsley, basil, oregano, fenugreek, and dill, are really used as herbs and spices in sparing amounts as flavorings for other foods. Only a few of these “vegetables” are described in this section. Other herbs and spices are discussed on pages 363 to 375. Some plant foods that we consider vegetables are, botanically, fruits (for example, avocado, squash, cucumber, olives, tomatoes, and eggplant), that is, edible flesh surrounding seeds. Nevertheless, the term “vegetable” has come to denote plant foods eaten as side dishes or used in the preparation of any part of the meal except dessert. Vegetables tend to be less sweet than foods considered fruits. In addition, some foods that are served as vegetables are really grains (corn), legumes (green beans, lima beans, peas), or fungi (mushrooms, truffles). So what is a vegetable, really? A vegetable is essen- tially any edible part of the plant (leaves, roots or tubers, and stalks) except, in most cases, the fruit. Multiple parts of some plants are eaten as separate vegetables with very different nutrient contents. The most common example is beet roots and their greens. Vegetables contribute significant amounts of vitamins, minerals, soluble and insoluble fiber, and other phytonutrients to our diets. The Dietary Guidelines for Americans advise us to eat a wide variety of vegetables and fruits every day, because the nutrient content varies considerably from one to another. (For a discussion of the Dietary Guidelines and the 5 a Day program, see Chapter 1, page 8.) With the exception of olives and avocados, which are really fruits, few vegetables, by themselves, provide significant amounts of fat. The fat provided by olives and avocados is high in monounsaturated fatty acids, which may help prevent heart disease (see Chapters 2 and 3). To assist you in menu planning, the following section provides information regarding the nutrient content of many vegetables. The tables of nutrient values are based on serving sizes specified by the U.S. Department of Agriculture Food Guide Pyramid. Nutrient values are rounded (milligrams and micrograms tend to be rounded to one decimal point, grams are rounded to whole numbers). Nutrient claim statements listed beneath the common name of each vegetable are based on the serving size specified and the definitions in Chapter 4 (see sidebar: Nutrient Claims, page 92). For example, asparagus is consid- ered a good source of vitamin C, because it provides about 18 percent of the Daily Value for vitamin C. A food that is high in a particular nutrient provides 20 percent or more of the Daily Value for that nutrient per serving. See the Appendix, Nutrients in Foods, page 434, and Phytochemical Contents of Selected Foods, page 484, for a more complete listing of nutrient and phytonutrient contents of selected vegetables.

212 Part II: Encyclopedia of Foods AMARANTH Amaranth is cultivated as both a vegetable and a cereal grain. The upright herbaceous plant usually reaches 6 to 7 feet in height but may grow to 13 feet in favorable environments. The foliage varies in shape and color, although the leaves of most varieties are large, broad, and dark green with deep purplish veins. The flowers are small, green, and clover-like. The leaves from most varieties are edible and are delicious when cooked. The tiny grain is very nutritious. (See Grains, page 272, for a discussion of the grain.) Family Amaranthaceae Nutrient Composition Scientific name Amaranthus dubius Common name amaranth Amaranth is a nutrient-dense food. One- half cup of cooked leaves is high in ♥ Cooked amaranth leaves are vitamin A and vitamin C and is a good source of calcium. high in vitamin A, vitamin C, and potassium SERVING SIZE: 1/2 cup leaves, ♥ Amaranth leaves are a good source cooked (66 g) of calcium Nutrient Content Varieties Amaranths are hot weather plants that Energy (kilocalories) 14 thrive best in well-fertilized, well-irrigated Water (%) 92 The genus Amaranthus includes a number raised beds in sunny areas. Amaranth Dietary fiber (grams) of amaranth species. The common types greens are harvested 4 to 6 weeks after the Fat (grams) - include tampala, hon-moi-toi, bush greens, planting season. They are transported to Carbohydrate (grams) 0 pigweed, Chinese spinach, and wild the market packed in ice and are sold in Protein (grams) 3 amaranth, some of which are edible and bunches. Once considered a weed in the 1 some not. Amaranth gangeticus, one of the United States, amaranth is now consumed edible varieties, is available in the United as a vegetable green. Minerals (mg) 138 States as the green-leafed tampala. The Calcium 2 red-leafed amaranth, known as Amaranth Uses Iron 1 tricolor L., is also available, as is another Zinc 1 familiar type called Joseph’s Coat. Young amaranth leaves are preferred for Manganese cooking. The leaves wilt easily and have Potassium 423 Origin & Botanical Facts a very short shelf life. They must be Magnesium 36 refrigerated or kept in ice water to retain Phosphorus 48 Reports of the existence of amaranth date their freshness and crispness. Amaranth back to the 2nd century A.D. The grain leaves can be boiled, steamed, or stir-fried Vitamins (mg) 183 RE was a staple of the Aztec diet and was used as a side dish to accompany meats, fish, Vitamin A 27 in religious ceremonies until its cultivation or other vegetables. As a grain, amaranth Vitamin C 0 was outlawed by the Spanish conquerors. is mostly ground into flour and used to Thiamin 0.1 Amaranth was brought to Asia after the make breads, pasta, pastries, and cereals. Riboflavin 0 15th century and was cultivated in China The flour is also available commercially. Niacin 0.1 and India. Today, China and Central Vitamin B6 37 μg America are the world’s leading suppliers. Folate – Vitamin E Note: A line (–) indicates that the nutrient value is not available.

Vegetables 213 ARTICHOKE The artichoke plant is a member of the thistle or sunflower family. The cones, eaten hot or cold. Each petal is pulled or spherically shaped buds, are enclosed by overlapping outer scales (bracts) and off and the base is dipped into melted are edible at the base. At the center of the bud is an inedible thistle (choke). butter or lemon juice. Only the tender The edible “heart” of an artichoke is the round, tender, firm portion at the base of the petal is edible. base of the bud that is revealed after pulling off the Underneath the rough outer petals, the petals. Commercially sold artichoke hearts are thinner rose-colored petals can be bitten the tender central portions of small artichokes off or removed to find the choke. After that have almost no choke. Their removing the choke, the heart can be flavor is delicately nutty eaten whole. The hearts also can be and slightly bitter. added to pasta sauces or green salads and used to top pizzas. Whole steamed arti- Family Compositae chokes can be filled with well-seasoned Scientific name Cynara scolymus stuffing and served as is or baked. Common name globe artichoke Nutrient composition ♥ High in vitamin C and fiber ♥ A good source of folate The artichoke is high in vitamin C and dietary fiber and is a good source of folate. Varieties outdoor farmers’ markets and can be SERVING dried for use in flower arrangements. The SIZE: The most popular variety of artichoke is size of an artichoke bud is determined by 1 artichoke (120 g) the Green Globe, which is usually solid the stalk on which it grows and is not green. Other varieties, rarely seen in the indicative of quality. Thick stalks, which Nutrient Content U.S. marketplace, include the Violetta are usually concentrated around the center and the Purple Roscoff, which have hints of the plant, produce large artichokes, and Energy (kilocalories) 60 of purple either on the scales or the choke the thinner side stalks produce smaller Water (%) 84 itself. artichokes. Dietary fiber (grams) Fat (grams) 6 Origin & botanical facts Uses Carbohydrate (grams) 0 Protein (grams) 13 The artichoke is native to the eastern Artichokes picked in the fall or winter 4 Mediterranean region. Its use was docu- months may have bronze-tipped leaves Minerals (mg) mented by the ancient Greeks and or a slightly gray tint, which is a sign of Calcium 54 Romans thousands of years ago. Today, exposure to frost. However, this should Iron 2 most of the European supply of artichokes not affect the flavor of the artichoke. Zinc 1 is still grown by the countries surround- Squeezing the artichoke slightly should Manganese 0 ing the Mediterranean Sea. Artichokes elicit a squeak if the leaves are still plump Potassium were introduced to the United States in and crisp. Although the artichoke looks Magnesium 425 the 19th century by European immi- tough and hardy, it should be kept in the Phosphorus 72 grants and soon found their way to the refrigerator for no more than 4 or 5 days. midcoast region of California, where most A sprinkle of water in a plastic bag will Vitamins (mg) 103 of the domestic crop is cultivated today. help maintain the moisture of the arti- Vitamin A choke, but it should not be trimmed, cut, Vitamin C 22 RE An artichoke is an immature bud that, or washed before storing. Artichokes are Thiamin 12 if left to bloom, boasts a bright-purple, most often boiled or steamed and can be Riboflavin thistle-like flower that can be found at Niacin 0.1 Vitamin B6 0.1 Folate 1 Vitamin E 0.1 61 μg 0

214 Part II: Encyclopedia of Foods ARUGULA Arugula is an annual that grows 8 to 24 inches high. It has dull- or shiny- green, deeply cut, compound leaves that are edible and have a distinctive spicy, pungent flavor resembling horseradish. The vegetable was formerly called roquette (the French word for rocket), but the term \"arugula\" is now becoming more common. Family Cruciferae Scientific name Eruca vesicaria sativa Common name arugula, Italian cress, rocket, roquette, tira, white pepper, garden rocket ♥ Provides some vitamin A Varieties Uses The arugula can be divided into smooth- The freshest, crispest leaves free of brown SERVING edged or serrated-leafed varieties. Some spots should be chosen. Arugula should be SIZE: arugula varieties are wild, although most used as soon as possible after purchasing. 1 cup, raw (20 g) are cultivated. The flavor varies depend- If necessary, after removing any wilted ing on variety. leaves, the remaining unwashed leaves Nutrient Content can be refrigerated for no more than 2 days Origin & Botanical facts in a plastic bag. The zesty leaves can be Energy (kilocalories) 5 used raw in salads by themselves or tossed Water (%) 92 Arugula belongs to the Cruciferae family with other greens. Arugula also can be Dietary fiber (grams) and is a close relative of the mustard. added to soups or lightly cooked and Fat (grams) 0 Ancient Egyptians and Romans considered served as a side dish. The arugula is widely Carbohydrate (grams) 0 arugula leaves in salads to be an aphrodisiac. consumed in the Middle East as a garnish Protein (grams) 1 It is a minor crop in the southeastern United on meats and sandwiches. Tiny arugula 1 States, grown to a limited extent commer- blossoms also can be added to salads. Minerals (mg) cially and in home vegetable gardens. Calcium 32 Seeds often are listed in seed catalogs as Nutrient composition Iron 0 \"roquette\" under the category of herbs. Zinc 0 A cool season vegetable best grown in Arugula provides some vitamin A. Manganese 0 Florida during the fall, winter, and spring, Potassium it matures from seed in 2 to 3 months. Magnesium 74 Periods of very warm temperatures cause Phosphorus 9 it to bolt (go to seed) rather quickly. Few pests attack the arugula. Vitamins (mg) 10 Vitamin A Vitamin C 47 RE Thiamin 3 Riboflavin 0 Niacin 0 Vitamin B6 0 Folate 0 Vitamin E 19 μg 0

Vegetables 215 Asparagus Asparagus is a member of the lily family and is related to onions, leeks, and garlic. roasted briefly in the oven with a little It is cultivated for its edible young shoots, which are long and unbranched with olive oil. Cooked asparagus is best served compact, pointed tips made immediately and simply, without rich of tiny leaves. sauces. Asparagus spears also can be cut into diagonal pieces and stir-fried. Family Liliaceae requires three seasons to mature. In its Scientific name Asparagus officinalis first season, a crown forms with 6 inches Asparagus is also available canned or Common name asparagus of root. In its second season, the crown frozen. Frozen spears are closer to fresh develops into a fern. Asparagus can be spears in flavor and nutrition. The canned ♥ High in folate harvested in its third season, but the plant variety is less nutritious. ♥ A good source of vitamin C does not reach its prime until 6 to 8 years ♥ Contains glutathione, an antioxidant of age. At peak age, an asparagus field Nutrient composition can yield up to 2 tons per acre. Because that promotes health its growing season is short and it must be Asparagus is a good source of vitamin C harvested by hand, asparagus can be expen- and is an excellent source of folate. It also Varieties sive. Asparagus appears in American contains glutathione, an antioxidant that markets as early as February, when the promotes health. Two basic varieties of asparagus, white and first California crops are harvested, but green, are cultivated. The green variety is the peak season in the West is from late Nutrient Content the only one grown on a commercial scale April to late May and, elsewhere in the in the United States, whereas the white is United States, from May through July. 6 spears, preferred in Europe. White asparagus is Throughout the rest of the year, fresh produced by banking soil against the plant asparagus may be available from Mexico 4 spears, cooked to keep out sunlight, which otherwise and South America. would turn the stalks green. Also available, raw (1/2 cup) although not common, is a violet variety, Uses with pinkish purple shoots and tips. (64 g) (72 g) Asparagus stalks of similar width with Origin & botanical facts tightly closed tips should be selected. Energy (kilocalories) 14 22 Young asparagus is thinner and generally Water (%) 92 92 Asparagus was first cultivated in Greece more tender. Fresh asparagus should be Dietary fiber (grams) about 2,500 years ago. In fact, the name stored in the refrigerator with the cut ends Fat (grams) 1 1 asparagus is Greek for “stalk” or “shoot.” immersed in water and should be used Carbohydrate (grams) 0 0 The ancient Greeks believed that asparagus within a day or two. Protein (grams) 3 4 had medicinal qualities and could cure 1 2 toothaches and bee stings. The cultiva- Fresh asparagus is best steamed or tion of asparagus was adopted by the microwaved until just crisp-tender. Minerals (mg) 13 18 Romans, who carried it throughout Steaming should be done quickly, with Calcium 11 Europe and Great Britain. From there, the spears in an upright position to heat Iron 00 its popularity spread to the rest of the the stalks evenly. The spears also can be Zinc 00 world. Traditionally, asparagus was a Manganese Northern Hemisphere crop, but today it Potassium 175 144 is cultivated worldwide. The United Magnesium 11 9 States is the world’s largest supplier of Phosphorus 36 49 asparagus, with most cultivation con- centrated in California. Vitamins (mg) 37 RE 49 RE Vitamin A 8 10 The asparagus plant is a perennial but Vitamin C 0.1 Thiamin 0.1 0.1 Riboflavin 1 0.1 Niacin 0.1 1 Vitamin B6 0 Folate 82 μg 131 μg Vitamin E 1 0

216 Part II: Encyclopedia of Foods Bamboo Although the bamboo is often thought to be a tree, it is actually a type of ever- plastic and refrigerated up to a week. The green perennial grass that is woody when mature but whose young shoots are shoots also can be blanched and frozen edible. The mature stalks are characterized by green internodes ribbed with for up to a year. Fresh shoots should be cream-colored, brown-speckled sheaths and hanging leaves up to 8 inches long boiled in one or two changes of plain or and 3/4 inch wide. Fresh bamboo shoots are light yellow or brown, purple at the slightly salted water until tender, then root end, and white at the stalk end. The cooked young shoots are crisp, fragrant, husked and sliced lengthwise. Canned and mild in flavor. or frozen bamboo shoots should be rinsed, heated, and served as is or stir- Family Graminaceae fried with meats and other vegetables. Scientific name Phyllostachys The tender parts also can be used in salads. species, Bambusa species Nutrient composition Common name bamboo Cooked bamboo shoots are a source of ♥ A source of potassium potassium. Varieties Bamboo grows by sending out new SERVING rhizomes (underground, horizontal stems) SIZE: The dozens of varieties of bamboo can be from which new shoots emerge. The con- 1/2 cup, cooked (60 g) classified in several ways. All bamboo can stant appearance of new shoots and leaves be divided into those that grow uncon- gives the plant its evergreen appearance. Nutrient Content trollably (the invasive type) and those that The nutrients made by the leaves are stored tend to clump. Bamboo also can be divided in the rhizomes and then converted into Energy (kilocalories) 7 into those that are cold-hardy and those the following year’s new growth. Because Water (%) 95 that are tropical and sub-tropical. Finally, large crops occur in alternate years, growers Dietary fiber (grams) within each of the above categories, the maintain plants of various ages. To keep Fat (grams) 1 numerous species can be classified by their the shoots white, soil is sometimes piled Carbohydrate (grams) 0 mature size (giant, large, medium, and against new growth areas to prevent them Protein (grams) 1 dwarf ). Bamboo grown in the United from developing chlorophyll. 1 States is almost exclusively the cold-hardy Phyllostachys species, most of which are Nations that export bamboo shoots Minerals (mg) 7 invasive. may harvest cultivated plantations or native Calcium 0 forests. Unfortunately, lack of regulation Iron 0 Origin & botanical facts has allowed excessive harvesting, which Zinc 0 has led to a decline in some native forests. Manganese 320 Bamboo is native to China, Japan, southeast In contrast, because many hardy bamboo Potassium 2 Asia, India, Africa, South America, and species spread uncontrollably, U.S. home Magnesium 12 parts of Mexico. Although bamboo shoots gardeners who want to grow bamboo Phosphorus have been an important vegetable in Asian should construct an underground barrier 0 RE diets for thousands of years, Asian-grown wall to prevent its spread. Vitamins (mg) 0 bamboo is mostly consumed locally, with Vitamin A 0 only small quantities processed for export. Uses Vitamin C 0 Bamboo is still a rare vegetable in Western Thiamin 0 countries, used exclusively in Oriental The tenderest shoots are those about 6 Riboflavin 0.1 dishes. However, Europe and the United inches or less in height. Fresh shoots Niacin 1 μg States are beginning to develop bamboo should be stored in cold water for no Vitamin B6 – crops. more than 2 days, or wrapped tightly in Folate Vitamin E Note: A line (–) indicates that the nutrient value is not available.

Vegetables 217 Beets Beets are round, firm root vegetables with edible, leafy green tops. Although the of stem should be left on. Beets also keep most common root color is bright red, colors may vary their color better if an acid ingredient such from deep red to yellow or white, and one variety as vinegar or lemon juice is added during displays concentric rings of red and white. cooking. Canned beets are available, but When cooked, they have a tender-crisp fresh beets are crisper and more flavorful. texture and a sweet flavor. Beets are used to make the traditional Russian soup borscht, which is colored Family Chenopodiaceae red by the beet juice. Scientific name Beta vulgaris Common name beet Nutrient composition ♥ Beets are a good source of folate Cooked beets are a good source of folate. Cooked beet greens are high in vitamin A ♥ Cooked beet greens are high in vitamin (beta-carotene) and vitamin C. They are also a good source of riboflavin and mag- A (beta-carotene) and vitamin C and nesium. are a good source of riboflavin and magnesium Varieties Colorado, New Jersey, Ohio, and Texas. Nutrient Content The beet is a cool-weather biennial that is The garden or table beet is the type most cultivated as an annual. Beets are grown 1/2 cup 1/2 cup commonly grown for human consump- from seeds sown in early spring and are sliced greens, tion. Three common varieties are the ready to harvest 60 to 80 days after plant- beets, cooked Lutz salad leaf beet, the Detroit dark red ing. Beets are not harmed by frost, but cooked (72 g) beet, and the Chioggia beet, an Italian hot weather can toughen the roots. Thus, (85 g) favorite with alternate red and white con- in regions with hotter summers, they are 19 centric rings. Another type of beet is the planted in early fall for winter and spring Energy (kilocalories) 37 89 spinach or leaf beet, grown not for its root harvest. Consequently, fresh beets are Water (%) 87 but for its leaves, which are better known available all year. Dietary fiber (grams) 2 as Swiss chard. A third type of beet, the Fat (grams) 2 0 sugar beet, is not grown as a vegetable. Uses Carbohydrate (grams) 0 4 This beet contains twice the sugar of table Protein (grams) 8 2 beets and provides about a third of the When buying beets with the leaves 1 world’s sugar supply. This type of beet attached, those with the youngest, freshest 82 also is used as fodder. looking leaves should be selected. Minerals (mg) 14 1 Otherwise, avoid beets that are dried, Calcium 1 0 Origin & botanical facts cracked, or shriveled. Large beets may Iron 0 0 be tough, and small ones are the most Zinc 0 Modern varieties of beets are derived from tender and flavorful. Leaves should be Manganese 655 the sea beet, an inedible plant that grows crisp and should be rinsed well before Potassium 259 49 wild along the coasts of Europe, North using. Beets should be stored separately Magnesium 20 30 Africa, and Asia. The garden beet has been from the leaves in perforated plastic bags Phosphorus 32 cultivated for thousands of years. In ancient in the refrigerator vegetable crisper. 367 RE Greece, beets were so highly valued that, Vitamins (mg) 3 RE 18 according to myth, a beet was offered on Beets can be grated and eaten raw in Vitamin A 3 0.1 a silver platter to Apollo at Delphi. salads, boiled, steamed, stewed, baked, Vitamin C 0 0.2 sautéed, or pickled. To preserve their Thiamin 0 0 Today, beets are grown in many regions color and nutrients, it is best not to peel Riboflavin 0 0.1 of the world. The leading beet-producing beets before cooking. They should be Niacin 0 10 μg regions of the United States are California, scrubbed gently and at least a half inch Vitamin B6 68 μg 0 Folate 0 Vitamin E

218 Part II: Encyclopedia of Foods B MITTER ELON (BALSAM PEAR) About 4 to 10 inches long, bitter melons are shaped like cucumbers and have Stuffed with meat, shrimp, wood ears, and wrinkled, bumpy skin. The vegetable’s name is derived from its distinctive bitter thin rice noodles, bitter melons can be taste, the result of a high quinine content. The bitterness increases as the melon braised in a light broth to make a bitter- matures; young, green melons have a delicate, sour sweet soup. The young leaves of the plant flavor, whereas older (yellow) ones are very can be boiled and stir-fried like greens or bitter and acrid. When fully mature, used fresh in salads. the melon’s rind dries and splits lengthwise into three sections, Nutrient composition revealing the bright-red arils that enclose Bitter melons are high in vitamin C. They the seeds. Bitter also contain many phytochemicals, includ- melons are normally ing elasterol, lutein, and lycopene. The eaten as immature fruits, leafy tips are a good source of vitamin A. but some people prefer the bitter-tasting, more mature fruits. Family Cucurbitaceae crop in India, China, and southeast Asia, SERVING Scientific name Momordica charantia bitter melons have been introduced only SIZE: pods, 1/2 cup, Common name bitter melon, balsam pear, recently as a food item in U.S. markets. cooked (62 g) In this country, bitter melons are often bitter cucumber, bitter gourd grown on trellises and fences as decora- Nutrient Content tive plants. ♥ High in vitamin C Energy (kilocalories) 12 Uses Water (%) 94 Varieties Dietary fiber (grams) Bitter melons are available fresh from April Fat (grams) 1 The bitter melon is a variety of squash. through September in Asian markets and Carbohydrate (grams) 0 A closely related variety, the balsam apple also are sold canned or dried. They can Protein (grams) 3 (Momordica balsamita), bears fruits similar be refrigerated in a plastic bag for up to a 1 to bitter melons except that they are egg- week. When buying bitter melons, choose Minerals (mg) shaped and smaller, with smoother skin. green ones if a less bitter taste is desired Calcium 6 Balsam apples, which have a taste similar or yellow ones for a stronger, more bitter Iron 0 to that of the bitter melon, are also cul- flavor. Before it is cooked, the fruit should Zinc 0 tivated, harvested, and prepared like the be cut lengthwise to remove the seeds and Manganese 0 bitter melon. the surrounding white fibers. The skin Potassium 198 can be either left intact or removed. Bitter Magnesium 10 Origin & botanical facts melons are always cooked before eating. Phosphorus 22 In India, bitter melons are combined with Bitter melons originated in tropical India potatoes or lentils and seasoned with Vitamins (mg) 7 RE and have been cultivated for centuries cumin and turmeric. In China, they are Vitamin A 20 throughout Asia. steamed or used as an ingredient in soup. Vitamin C They can be thinly sliced and stir-fried Thiamin 0 The bitter melon is an annual that with eggs, meats, or other vegetables. Riboflavin 0 grows in tropical and subtropical areas. Niacin 0 Reaching up to 30 feet in length, the Vitamin B6 0 plant grows as a vine with tendrils that Folate 32 μg attach to plants or other objects for sup- Vitamin E 0 port. Although highly popular as a food

Vegetables 219 Broccoli The broccoli plant is a dark-green vegetable with a firm stalk and branching arms to cook faster than the stalks, stalks should that end in florets. The name comes from the Latin word brachium, meaning be split to expose more surface area, which “arm” or “branch,” or the Italian word broccolo, for ensures even cooking. The florets also “cabbage sprout.” The edible portions are the florets may be cut from the stalks and added and 6 to 8 inches of the supporting stem. after the stalks have been cooking for 2 Broccoli is closely related to cauliflower, to 3 minutes. Broccoli can be boiled, cabbage, and Brussels sprouts. steamed, microwaved, stir-fried, or puréed and added to soups. Family Cruciferae Scientific name Brassica oleracea Nutrient composition Common name broccoli Broccoli is high in vitamin A (beta- ♥ High in vitamin A carotene) and vitamin C. The vitamin A and various phytochemicals, such as isoth- (beta-carotene) and vitamin C iocyanates, indoles, and bioflavonoids, in broccoli may help prevent cancer. ♥ A cruciferous vegetable that contains phytochemicals that may help prevent cancer Varieties The broccoli plant is an upright Nutrient Content annual, able to reach a height of 3 feet, The most common type of broccoli in the with large spreading leaves. Usually 1/2 cup, cooked United States today is the sprouting, or grown from seed, broccoli is harvested Italian, green broccoli. The light-green 80 to 120 days after planting. The con- 1/2 cup, (about 2 stalks are topped by umbrella-shaped clus- sumed portion of broccoli is actually a ters of dark-green florets. This variety is group of buds that are almost ready to raw spears) also called the Calabrese, named after the flower. Overmature broccoli is tough and Italian province in which it was first grown. woody because the plant sugar is con- (44 g) (78 g) Broccoli rabe, a distinct but related type, verted to lignin, a type of fiber that is not has smaller florets and a stronger flavor. softened by cooking. Energy (kilocalories) 12 22 91 Water (%) 91 2 Dietary fiber (grams) 1 0 4 Fat (grams) 0 2 Origin & botanical facts Carbohydrate (grams) 2 Broccoli dates back to the time of the Uses Protein (grams) 1 Roman Empire, when it was cultivated from wild cabbage native to coastal Europe. Broccoli with the tiniest buds and the Minerals (mg) 21 36 It was brought to the United States in the darkest blue-green color should be Calcium 0 1 early 1900s by Italian immigrants to selected. Avoid those with a yellowish Iron 0 0 northern California. Currently, 90 percent cast. Broccoli should be stored unwashed Zinc 0 0 of the domestic commercial market is in an open bag in the refrigerator, because Manganese supplied by California producers. excess moisture encourages the growth of Potassium 143 228 Although it is not a popular vegetable mold. Before use, broccoli should be rinsed Magnesium 11 19 worldwide, broccoli began gaining pop- thoroughly under cold running water to Phosphorus 29 46 ularity in the 1970s, when consumption remove any dirt. Broccoli can be con- per person increased from about a half sumed raw as an appetizer with dip or in Vitamins (mg) 68 RE 108 RE pound per year to the current 4 1/2 salads, or it can be cooked in a variety of Vitamin A 41 58 pounds. Today, broccoli ranks 11th ways. Well-cooked broccoli should be Vitamin C 0 among leading U.S. vegetable crops. tender enough to yield to a fork, yet remain Thiamin 0 0.1 crisp and bright. Because the florets tend Riboflavin 0.1 0 Niacin 0 0.1 Vitamin B6 0.1 39 μg Folate 31 μg 1 Vitamin E 1

220 Part II: Encyclopedia of Foods Brussels Sprouts Brussels sprouts look like miniature dark-green cabbages and are, in fact, related must be taken to avoid overcooking, to the cabbage. The sprouts range from 1 to 1 1/2 inches in diameter. As many which turns the stems mushy. Sprouts as a hundred of these ball-like sprouts may grow in bunches from a single, long may be boiled, braised, steamed, or plant stalk that is usually between 2 and 4 feet in height. Brussels sprouts are microwaved and can be seasoned with similar to the cabbage in flavor but are mustard, dill, caraway, poppy seeds, or milder and have a denser texture. sage leaves. Brussels sprouts are a good accompaniment to strong-flavored meats Family Cruciferae and cheeses. Scientific name Brassica oleracea var. Nutrient composition gemmifera Common name Brussels sprouts Brussels sprouts are high in vitamin C and are a good source of folate and vitamin A ♥ High in vitamin C (beta-carotene). They are cruciferous ♥ A good source of folate and vegetables and contain phytochemicals that may help prevent cancer. vitamin A (beta-carotene) ♥ A cruciferous vegetable that con- tains phytochemicals that may help prevent cancer Varieties to produce sprouts for approximately 6 SERVING weeks. Brussels sprouts are very resistant SIZE: Among the common varieties of Brussels to cold, and the tastiest sprouts are often 1/2 cup, cooked sprouts are the Noisette and Bedford those that mature after the first fall frost. (about 4 medium) (78 g) Fillbasket. The Rubine is a red-leafed They are usually available throughout the variety; the Mallard, Captain Marvel, year. The peak season is from late August Nutrient Content Prince Marvel, Montgomery, and Jade through March. California is the major Cross are all hybrids. The Early Half Tal supplier of Brussels sprouts in the United Energy (kilocalories) 30 is another variety. States. Water (%) 87 Dietary fiber (grams) Origin & botanical facts Uses Fat (grams) 2 Carbohydrate (grams) 0 Brussels sprouts, named after the capital Brussels sprouts are usually selected on Protein (grams) 7 of Belgium, are one of the few vegetables the basis of size and appearance. Small, 2 that originated in northern Europe. They compact, fresh sprouts that are bright Minerals (mg) were first cultivated in Belgium in the green will have the freshest flavor and the Calcium 28 16th century, introduced to France and crispiest texture. They may be stored in Iron 1 England in the 19th century, and probably a loosely closed plastic bag in the refrig- Zinc 0 brought to North America by French erator for up to 5 days. Any wilted or Manganese 0 settlers, who grew them in Louisiana. In yellow outer leaves should be removed Potassium the United States, they are grown pri- and the stems of the sprouts trimmed, Magnesium 247 marily along the east and west coasts although not flush with the bottoms, Phosphorus 16 where summer daytime temperatures before cooking. Cutting an “X” in the 44 average 65 degrees or less. Brussels sprouts base of the sprouts helps the heat pene- Vitamins (mg) are grown from seed, and the first sprouts trate the solid core and allows the sprouts Vitamin A 56 RE are ready to pick about 4 months after to cook evenly. Brussels sprouts can be Vitamin C 48 the seeds are sown. The plant continues cooked in a variety of ways, although care Thiamin Riboflavin 0.1 Niacin 0.1 Vitamin B6 0 Folate 0.1 Vitamin E 47 μg 1

Vegetables 221 Cabbage Cabbage is a leafy vegetable that grows in heads close to the ground. so that its mild taste and crisp texture are The leaves may be loosely or tightly compacted and range from retained. Cabbage can be microwaved, pale-green to dark purple-red, depending on the variety. steamed, stir-fried, or added to soups and stews. Individual cabbage leaves can be Family Cruciferae separated and used to wrap a variety of Scientific name Brassica oleracea L. stuffings, such as meats and rice or other Common name cabbage grains. Seasonings that work well with both raw and cooked cabbage include ♥ High in vitamin C caraway, dill, mustard, and curry. ♥ A cruciferous vegetable that Nutrient composition contains phytochemicals Cabbage is high in vitamin C. As a called indoles that may help cruciferous vegetable, it contains signifi- prevent cancer cant amounts of nitrogen compounds called indoles, which are phytochemicals Varieties that may help prevent some types of cancer. Of the hundreds of types of cabbage, developed by northern European farmers three are grown and sold in the United during the Middle Ages. Because this type Nutrient Content States: green, red, and savoy. Green cabbage thrived through cold winters, it became has smooth, green outer leaves and pale almost as much a staple in the European 1 cup 1/2 cup interior leaves. The three most commonly diet as potatoes and corn. Cabbage is an grown varieties of green cabbage are inexpensive vegetable that is easy to grow shredded, shredded, Danish, with very compact, round or oval and stores well. It is particularly popular heads, produced for sale in the late fall; in Germany, Austria, Poland, and Russia. raw (70 g) boiled (75 g) Domestic, with looser heads of curled In the United States, the primary regions leaves; and Pointed, grown primarily in of cultivation are California, Florida, Energy (kilocalories) 18 17 the Southwest for the spring market, with Georgia, New York, and Texas. Water (%) 92 94 small, conical heads and smooth leaves. Dietary fiber (grams) Red cabbage has dark-red to purple leaves Cabbage is propagated from seed Fat (grams) 2 2 with white veins. Red cabbage has a sown first in a seedbed and then trans- Carbohydrate (grams) 0 0 tougher texture and a flavor that is similar planted after 1 to 2 months. Tall varieties Protein (grams) 4 3 to but slightly sweeter than that of the must be staked to prevent damage from 1 1 green variety. Savoy cabbage has pale, wind or heavy rain. Cabbage is a rela- yellow-green, crinkled leaves forming a tively slow-growing crop. Some varieties Minerals (mg) 33 23 less compact, more oblong head. Its flavor take up to 200 days to mature. Other Calcium 0 0 tends to be milder than that of red or vegetables that develop more quickly, such Iron 0 0 green cabbage. as lettuce or green beans, may be sown Zinc 0 0 between rows of cabbage plants. Manganese Potassium 172 73 Origin & botanical facts Uses Magnesium 11 6 Phosphorus 16 The oldest accounts of cultivated cabbage Uncut cabbage can be stored for months 11 appear in Greek literature and date from in perforated vegetable bags in the refrig- Vitamins (mg) 9 RE about 600 B.C. However, the cabbage erator crisper. Vitamin A 23 10 RE eaten by the early Greeks and Romans Vitamin C 15 appears to have been a loose-leaved, non- Raw cabbage can be shredded for Thiamin 0 heading type. Modern compact-headed salads and cole slaw. Cooked cabbage has Riboflavin 0 0 varieties with overlapping leaves were a strong flavor and mushy consistency Niacin 0 0 when overcooked, but it can be prepared Vitamin B6 0.1 0 Folate 30 μg 0.1 Vitamin E 0 15 μg 0

222 Part II: Encyclopedia of Foods Carrot The carrot plant is a member of the parsley family, characterized by light, feathery Nutrient composition leaves. Other members of this family include fennel, dill, and celery. The edible root of the plant is usually orange and shaped A medium-sized raw carrot is an excellent like a long cylindrical cone. A fibrous channel or core source of beta-carotene, which is con- runs the length of the vegetable; usually, the smaller verted into vitamin A. Carrots are a rel- the core, the younger and sweeter the vegetable. atively good source of fiber. In addition to beta-carotene, carrots contain two Family Umbelliferae other carotenoids: alpha-carotene and Scientific name Daucus carota lutein. The carotenoids, which are respon- Common name carrot sible for the bright-orange color of car- rots, have antioxidant properties and may ♥ High in vitamin A (carotenes) help prevent cancer and heart disease. ♥ Good source Lutein also has been looked at for its role in protecting the eye from free-radical of fiber damage and maintaining vision. Cooking carrots makes them more digestible and ♥ Contains phytochem- appears to increase the amount of vita- min A available for use in the body. icals that may help prevent However, the vitamin A content of fresh cancer and heart disease or frozen carrots is twice that of canned versions. Varieties percent of which goes into the production of mini-peeled carrots. Many varieties of carrots are grown Uses Nutrient Content throughout the world. Colors range from white to yellow to crimson. A carrot may Carrots should be firm and brightly col- 1 medium, 1/2 cup, be as short as 3 to 6 inches and as long as ored from top to bottom. Near the leafy raw cooked several feet. However, most carrots on the crown of the root, there may be a green- (61 g) (78 g) U.S. market today are orange and 7 to 9 ish tinge, but dark or black coloring is an inches long. Mini-peeled carrots are cut indication of age. Keeping carrots refrig- Energy (kilocalories) 26 35 from the smaller, sweeter “caropak” carrots, erated in moisture-retaining packaging Water (%) 88 87 which have been grown tightly together will preserve them for up to a month. Dietary fiber (grams) especially for this purpose. Despite pack- The green leaves should be twisted off Fat (grams) 2 3 aging and labeling claims, mini-peeled before storage, because they wilt quick- Carbohydrate (grams) 0 0 carrots are not baby carrots. True baby ly and draw moisture from the carrots. Protein (grams) 6 8 carrots are carrots harvested earlier than Fruits that produce ethylene gas as they 1 1 usual and do, in fact, look like miniature ripen, such as apples or pears, should not carrots. They are often sold with their green be stored in the same bag with carrots. Minerals (mg) 16 24 tops still on them in specialty food stores. Calcium 00 With the exception of beets, carrots Iron 00 Origin & botanical facts contain more sugar than any other veg- Zinc 01 etable. They are a satisfying snack when Manganese The first carrots, which were white, purple, eaten raw and are a tasty addition to a Potassium 197 177 and yellow, were cultivated in Afghanistan variety of mixed dishes. Grated raw Magnesium 9 10 and then brought to the Mediterranean carrots may be added to fruit or vegetable Phosphorus area. Today's orange carrots descend from salads, mixed with peanut butter as a 27 23 Dutch-bred carrots and have been grown sandwich filling, or used in baking cakes, Vitamins (mg) in the United States since colonial times. muffins, or breads. Cooked carrots Vitamin A 1,716 RE 1,915 RE Domestically, California produces about enhance the flavor of casseroles, soups, Vitamin C 6 2 60 percent of the United States crop, 25 and stews. Puréed carrots may be used Thiamin 0.1 0 in cookies, puddings, and soufflés. Riboflavin 0 0 Niacin 1 0 Vitamin B6 0.1 0.2 Folate 9 μg Vitamin E 0 11 μg 0

Cassava Vegetables 223 The cassava is a root 2 to 3 inches in diameter and 6 to 12 inches long, covered or stews. West Indians cook bitter cassava with a coarse, inedible brown skin. To help preserve the root, the skin is often with brown sugar and spices to make a coated with a shiny film of wax. The flesh of the tuber is white with thin veins condiment called cassareep, available in running through it and is potato-like in texture. Caribbean markets. In addition to its varied uses in the human diet, cassava is used as animal feed and in many indus- trial applications. Family Euphorbiaceae Nutrient Composition Scientific names Manihot esculenta Crantz Cassava is composed mostly of carbohy- (Manihot ultissima Phol [sweet]; drate and is a major source of calories in Manihot aipi Phol [bitter]) Third-World countries. Common name yuca, tapioca, manioc, apple Varieties temperatures fall below 50° Fahrenheit). SERVING Most cassava roots are harvested by hand, SIZE: Until recently, the many varieties of cassava although Brazil has developed mechanical 1/4 cup, raw (51 g) were divided into two main categories: harvesters. Because the roots are extremely bitter and sweet. Because the bitter root sensitive to physical damage, harvesting Nutrient Content contains substances that are converted to must be done carefully. toxic cyanide compounds when the root Energy (kilocalories) 83 is cut, it must not be eaten raw; cooking To increase the short shelf life of the Dietary fiber (grams) 1 destroys these substances. Although sweet cassava further, the leaves are removed 2 Fat (grams) 0 cassava is believed to have low amounts of weeks before harvest. In addition to Carbohydrate (grams) these potential toxins, taste is not a reliable dipping the roots into wax, storing the Protein (grams) 20 predictor of toxin content, and experts newly harvested roots in plastic bags 1 recommend that all cassava be cooked. extends the shelf life by 3 to 4 weeks. Minerals (mg) Calcium 8 Origin & botanical facts Uses Iron 0 Zinc 0 The cassava originated in Brazil, Paraguay, Cassava should be refrigerated no more Manganese 0 and the Caribbean Islands, from where than 4 days. The peeled cassava can be Potassium 140 it was introduced to Africa and the Far boiled and mashed, baked, or sliced and Magnesium 11 East. Africa is now the leading producer, fried, identical to the cooking of potatoes. Phosphorus 14 and cassava is an important dietary staple Alternatively, the peeled root can be throughout the continent. In the United grated and the starch extracted to make Vitamins (mg) 1 RE States, cassava is grown in Florida and is breads, crackers, pasta, and tapioca pearls Vitamin A 11 imported from Mexico, Central America, (a commercial product used to make Vitamin C South America, and the Antilles. pudding). In Africa, the roots are Thiamin 0 fermented in water, after which they are Riboflavin 0 Cassava is propagated from stem cut- made into an alcoholic beverage; sun- Niacin 0 tings. Ideal growing conditions include dried for storage; or grated, formed into Vitamin B6 0 temperatures between 77° and 86° a dough, and cooked alone or in soups Folate 14 μg Fahrenheit (the plants cease to grow if Vitamin E 0

224 Part II: Encyclopedia of Foods Cauliflower As their names imply, cauliflower and broccoflower are actually flowers. The part The raw florets are tasty in salads, as a of the plant that is eaten is the head of underdeveloped, tender flower stems and crunchy appetizer with dips, or pickled. buds. While growing, the head is surrounded by Cauliflower can be boiled, steamed, heavy green leaves that protect it from sunlight microwaved, or baked. It is a flavorful and discoloration. Many of the leaves are addition to soups and stews or to other trimmed off during preparation for shipment vegetables such as carrots, tomatoes, peas, and sale. Cauliflower has a strong odor bell pepper, or broccoli. Cauliflower also when cooked and a rich, cabbage-like flavor. works well on its own, seasoned with Broccoflower is a hybrid of broccoli and nutmeg, dillweed, chives, or almonds. cauliflower. Cauliflower is available fresh and frozen, but the processing required for freezing Family Cruciferae tures and rich, fertile soil with good mois- destroys some nutrients and can turn the Scientific name Brassica oleracea L. ture. It is usually planted as an annual, florets watery in flavor and appearance. but milder climates can support winter (botrytis) varieties, so it is available year-round, with Nutrient composition Common name cauliflower peak seasons in spring and fall. Cauliflower is propagated from seed, usually sown Cauliflower is high in vitamin C. As a ♥ High in vitamin C first in beds and then transplanted to the cruciferous vegetable, cauliflower contains ♥ A cruciferous vegetable that contains field after 4 or 5 weeks. The flower bud phytochemicals that may help prevent forms on a single stalk and is surrounded cancer. phytochemicals that may help prevent by large, heavy green leaves that protect it cancer from the discoloring effect of sunlight. Nutrient Content Heads are ready for harvest between 80 Varieties and 110 days after transplantation. In the 1/2 cup, 1/2 cup, field, many of the leaves are trimmed off, Cauliflower falls into three types. The and the heads, which bruise easily, are raw (50 g) boiled (62 g) most commonly grown and sold is the packed gently for shipping, usually in white cauliflower, which has creamy curds plastic wrap that has been perforated to Energy (kilocalories) 13 14 and bright-green leaves. The green variety allow the escape of carbon dioxide, which Water (%) 92 93 is actually the hybrid broccoflower can discolor the head and cause an Dietary fiber (grams) developed about 10 years ago, which has unpleasant taste. Fat (grams) 1 2 bright lime-green curds. Less commonly Carbohydrate (grams) 0 0 known is the purple-headed cauliflower. Uses Protein (grams) 3 3 1 1 Origin & botanical facts A cauliflower head should be unbruised, firm, and uniformly cream-colored without Minerals (mg) 11 10 Cauliflower is native to the Mediterranean a trace of black, and it should be heavy Calcium 0 0 region and Asia Minor, where it was for its size. It can be stored in perforated Iron 0 0 cultivated more than 2,000 years ago. By plastic vegetable bags in the refrigerator Zinc 0 0 the 16th century, its cultivation had crisper for several days. Manganese spread throughout western Europe. In Potassium 152 88 the United States, cauliflower did not Magnesium 8 6 become an important vegetable until the Phosphorus early part of the 20th century. Today it 22 20 is grown in numerous states. California Vitamins (mg) and New York are the leading producers, Vitamin A 1 RE 1 RE and it is also grown in Arizona, Michigan, Vitamin C 23 27 Oregon, Florida, Washington, and Texas. Thiamin Riboflavin 0 0 Cauliflower requires cool tempera- Niacin 0 0 Vitamin B6 0 0 Folate 0.1 0.1 Vitamin E 29 μg 27 μg 0 0

Celeriac Vegetables 225 Closely related to celery, celeriac (also cooked whole and then peeled, diced, or called celery root or celery knob) is a puréed and added to soups, stews, and knobby, bulb-shaped root about the size stir-fries or eaten alone with a bit of butter of a baseball. It has a rough brown skin or margarine and fresh herbs. In Europe, and rootlets. It has a crisp texture and a celeriac is often added to mashed potatoes nutty flavor that resembles that of strong and served with butter or cream sauce. celery or parsley. Like celery, the celeriac root as well as the stalks are often used as a seasoning. Family Umbelliferae Scientific name Apium graveolens Nutrient composition Common name celeriac Raw celeriac is a good source of vitamin ♥ Raw celeriac is a good source of C and provides some potassium and phosphorus. vitamin C and provides some potassium and phosphorus Varieties growing point. Celeriac is hardier than Nutrient Content celery and keeps well in winter if stored Celeriac is available in three varieties: in a cool place. Thus, it is available year- 1/2 cup, raw 1/2 cup, Iram, a medium-sized, globe-shaped root round, with a peak season lasting from (78 g) cooked (77 g) with few side shoots; Marble Ball, a November through April. round, white root; and Tellus, a quick- Energy (kilocalories) 33 21 growing, round root with brownish red Uses Water (%) 88 92 leaf stems. Dietary fiber (grams) Fat (grams) 1 1 Origin & botanical facts Small to medium-sized celeriac roots that Carbohydrate (grams) 0 0 are heavy for their size and free of cuts, Protein (grams) 7 5 A native of the Mediterranean region, bruises, and soft spots are the best. The 1 1 celeriac is a popular vegetable in Europe, roots should be stored with their stalks particularly in France and Italy, but it is intact in perforated plastic bags in the Minerals (mg) 34 20 less well known in the United States. refrigerator crisper. Calcium 0 0 Iron 0 0 Celeriac is propagated from seed, Celeriac can be consumed either raw Zinc 0 0 usually sown in pots or greenhouses in or cooked. Regardless of how it is to be Manganese early spring, and then transplanted to the used, the root must be rinsed well and Potassium 234 134 field in May. It requires a fertile soil that peeled. After it is peeled, the pieces Magnesium 16 9 is rich in organic matter. For a large corm should be dropped into a bowl of acidu- Phosphorus 90 (underground stem base) to develop, a lated water (water to which a few drops of 51 long growing season and plenty of water lemon juice or vinegar have been added) Vitamins (mg) 0 RE are required. Thus, celeriac thrives in to prevent the discoloration that occurs Vitamin A 6 0 RE moist, temperate climates. In midsum- from exposure to the air. The raw root Vitamin C 0 3 mer, the outer leaves are removed, and can be cut into sticks for dipping, or it Thiamin 0 0 the plant is mulched or fertilized to assist can be grated or julienned for salads. Riboflavin 1 0 growth and moisture retention. Lateral Celeriac can be boiled, braised, baked, or Niacin 0.1 0 shoots also are removed to create a single steamed until it is tender. It can be Vitamin B6 6 μg 0.1 Folate 0 3 μg Vitamin E – Note: A line (–) indicates that the nutrient value is not available.

226 Part II: Encyclopedia of Foods CElery Celery is a vegetable that is enjoyed for its crisp texture and distinctive flavor. A Uses bunch of celery is actually a single stalk consisting of separate ribs, and the most tender, inner ribs are called the hearts. The crispness Celery that is light in color and shiny has of celery comes from the rigidity of its the best flavor. Celery should be stored cell walls and its high water by the bunch in perforated plastic veg- content. In fact, celery etable bags in the refrigerator crisper. is mostly water, which makes it low in calories Celery is a versatile vegetable. Raw and an ideal snack food. celery adds crunch to chicken, seafood, egg, potato, and green salads. It is an Family Umbelliferae excellent snack food or appetizer. Celery Scientific name Apium graveolens L. also can be microwaved, stir-fried, braised, Common name celery or steamed to serve as a main vegetable, but it usually is combined with other veg- ♥ A good source of vitamin C etables or is included in stuffings for poultry and fish. Celery even has been Varieties probably was used solely as a seasoning and made into a uniquely flavored soft drink, medicinal herb. Leafy cultivated varieties Dr. Brown’s Cel-Ray tonic. Although celery is available in many colors, may date back 2,000 years or more, but most of the celery grown in the United stalk celery seems to have been grown first Nutrient composition States belongs to the green varieties, which in Italy in the 16th century. In the 1690s, range in shade from pale to dark and are John Evelyn, an English diarist, described Celery is a good source of vitamin C. referred to as Pascal. One common green celery as a new vegetable. Today, celery is variety is the American Green, also known grown in Great Britain, India, the United SERVING as the Tall Utah or Greensnap, which does States, and Canada. SIZE: not require blanching (the banking of soil 2 stalks (80 g) against the plant to keep it from turning Celery requires a moist, rich soil for dark green upon exposure to sunlight). good growth. It is especially successful Nutrient Content Other varieties of celery include the Giant in low-lying, alkaline areas such as the Pink, with pink or red stems and dark- eastern regions of Florida and Great Energy (kilocalories) 13 green leaves; the Golden Self-Blanching, Britain. Because of its high water content, Water (%) 95 with pale, golden-yellow leaves and golden celery requires large amounts of mois- Dietary fiber (grams) stems; and the Ivory Tower, a fast-matur- ture; otherwise, the stalks become stringy Fat (grams) 1 ing, self-blanching variety with pale leaves. and tough. Celery is propagated from Carbohydrate (grams) 0 seeds so tiny that it takes more than a mil- Protein (grams) 3 Origin & botanical facts lion of them to add up to a pound. Most 1 commercially grown celery is planted in Minerals (mg) Wild celery is a biennial or annual herb March or April, in greenhouses or Calcium 32 native to southern Europe, Asia, and Africa, seedbeds with controlled watering. Iron 0 growing in marshes along the muddy banks Zinc 0 of tidal rivers or in other saltwater areas. About 2 months after sowing, when Manganese 0 Although it resembles domestic celery, it the seedlings are 4 to 6 inches tall, they are Potassium is smaller, with a stronger, more pungent transplanted to fields. Varieties that require Magnesium 230 odor and flavor. Before the familiar milder, blanching usually are planted in trenches Phosphorus 9 thick-stalked forms were cultivated, celery to facilitate the banking of the soil against the plants. Three to 4 months after field Vitamins (mg) 20 planting, celery is ready for harvesting. Vitamin A Vitamin C 10 RE Thiamin 6 Riboflavin 0 Niacin 0 Vitamin B6 0 Folate 0.1 Vitamin E 22 μg 0

Vegetables 227 CHAYOTE The chayote, a tropical member of the cucumber and squash family, is actually a fries. Chayote halves that are stuffed and fruit. It resembles a summer squash or avocado in shape and appearance but has baked make a filling main dish. The deep, lengthwise ridges and a single, flat, nut-like chayote can be substituted for many other seed. The fruit can be variable in size, color, fruits and vegetables in recipes. A fully texture, and flavor. The skin of the fruit mature fruit may be used in place of pota- can be smooth, deeply fissured, or toes in soups and purées. The grated fruit even wrinkled and prickly. Colors also is useful as a substitute for carrots range from light-green to almost and zucchini in breads and pastries. white. The opaque flesh has a Cooked, mashed, and seasoned with cucumber-like texture and varies sweet spices, it resembles applesauce and in color. Once heated, the flesh can be served as a light snack or dessert. becomes somewhat translucent. The leaves and stems of the chayote plant Except for the seed, the entire fruit are used as a low-cost animal feed and is edible. can also be spun into cord. Family Cucurbitaceae climbing vine that may reach up to 100 Nutritional Facts Scientific name Sechium edule feet in a single season and is covered with Chayote is a good source of vitamin C. Common name chayote large, heart-shaped, lobed leaves that measure 4 to 6 inches. Ideal growing SERVING ♥ A good source of vitamin C conditions include full sunlight, high SIZE: 1/2 cup pieces, moisture levels, and rich, well-drained soil. cooked (80 g) Varieties Under the proper conditions, some plants can produce up to 100 fruits in a single Nutrient Content Although definite strains of chayote-pro- season. The fruits must be harvested ducing plants exist, distinctive varieties young or they will become tough. Chayote Energy (kilocalories) 17 of the fruit are yet to be identified. is available year-round, but the peak Water (%) 93 However, the fruit is identified by a season is late summer through early fall. Dietary fiber (grams) variety of names. In many places, it is Fat (grams) 2 recognized as mango squash, chocho, Uses Carbohydrate (grams) 0 christophine, and choke. In Louisiana, Protein (grams) 4 it is called mirliton, and in Florida it is A firm, unblemished, clear-green chayote 1 called a vegetable pear. is the best choice. The chayote keeps up to 1 month stored uncovered in a cool, Minerals (mg) 10 Origin & botanical facts dry, dark place, or it can be stored in a Calcium 0 perforated plastic bag in a refrigerator Iron 0.2 Chayote is native to Mexico, Central vegetable crisper for up to a week. Zinc 0 America, and the West Indies. The fruit Manganese is believed to have been cultivated by The chayote is most easily prepared Potassium 138 the Aztecs and Mayans long before by peeling the fruit and microwaving or Magnesium 10 Columbus arrived. The name chayote is steaming it for a few minutes. Although Phosphorus 23 derived from the Mayan word “chayotli.” very young fruit can be prepared with the The plant is now grown in South skin left on, more mature fruit should be Vitamins (mg) 4 RE America, North Africa, and in subtropical peeled under running water to prevent Vitamin A 6 parts of southern Florida. The fruit grows being irritated by the sticky sap under the Vitamin C 0 abundantly from a fast-growing tropical skin. Cooked chayote can be seasoned to Thiamin 0 taste and eaten as is; sliced or diced and Riboflavin 0 added to other dishes such as salads in place Niacin 0.1 of cucumbers; or prepared like french Vitamin B6 14 μg Folate – Vitamin E Note: A line (–) indicates that the nutrient value is not available.

228 Part II: Encyclopedia of Foods Chicory Chicory is a perennial that forms long, stick-like stems are California and New Jersey. Some and ragged, widely spaced bunches of leaves, chicory is also grown in Mexico and Italy. sometimes in tight heads or in loose formations. The outer leaves may be green, white, or Uses red, depending on variety, and have a strong, slightly bitter taste. The inner Chicory, Belgian endive, and radicchio leaves are usually paler in color and should be selected and stored in a manner milder in flavor. similar to arugula and lettuce. Chicory leaves most often are used raw in salads. Family Compositae The roots of some varieties of chicory are Scientific name Chichorium intybus roasted and ground to make a coffee sub- Common name chicory, Belgian endive, stitute or flavoring popular in Louisiana. radicchio in ancient Egypt, where, along with Nutrient composition endive and escarole, it was believed to ♥ Leaves are high in folate, vitamin A, have been one of the bitter herbs Chicory is high in folate, vitamin A, consumed during the Jewish Passover. vitamin C, potassium, and fiber. It is also vitamin C, potassium, and fiber Works by Horace, Aristophanes, and a good source of calcium, magnesium, Pliny attest to the use of chicory by the riboflavin, and vitamin B6. ♥ A good source of calcium, magne- early Greeks and Romans. Later, it was brought to North America, where it now SERVING sium, riboflavin, and vitamin B6 grows wild and in cultivated form. SIZE: 1 cup greens, raw (180 g) Varieties Chicory can be grown in a variety of soil types. Seeds generally are sown directly Nutrient Content The two basic types of chicory, forcing into open ground. Because most types and nonforcing, are distinguished by their of chicory thrive in cool temperatures, Energy (kilocalories) 41 method of cultivation. The forcing planting is done in early spring or late Water (%) 92 chicories are initially sown outdoors, but fall. Chicory plants have shallow roots, Dietary fiber (grams) because exposure to light tends to create so frequent irrigation is necessary. The Fat (grams) 7 a bitter taste, the plants are transferred to plants grow with a scruffy appearance and Carbohydrate (grams) 1 a dark area (a process called blanching) with multiple stick-like stems that are 2 Protein (grams) 8 for the latter half of their growth. As a to 3 feet tall. Bright, almost iridescent, 3 result, forcing chicories have a milder fla- blue flowers appear on the stems in the Minerals (mg) vor. The most common forcing varieties second year. Calcium 180 are the Witloof chicory, sometimes called Iron 2 Belgian endive, and the red-leaf radic- Forcing varieties are dug up in late fall, Zinc 1 chio, an Italian chicory that is becoming the leaves and roots are cut back, and the Manganese 1 increasingly popular in the United States. plants are laid horizontally in pots of moist Potassium peat in a dark, warm place. After 3 or 4 Magnesium 756 Nonforcing chicories do not require weeks, the heads are ready to be cut. Phosphorus 54 blanching. These varieties are grown like Nonforcing varieties of chicory are plant- 85 lettuce, without forcing. The Italian ed in the spring and picked like lettuce in Vitamins (mg) radichetta, more common in North the fall. They can be used immediately Vitamin A 720 RE America than in Europe, has narrow leaves or stored in a cool place for later use. Vitamin C 43 that grow on wide stalks and are cooked Leading domestic producers of chicory, Thiamin 0.1 like asparagus. particularly the newly popular radicchio, Riboflavin 0.2 Niacin 1 Origin & botanical facts Vitamin B6 0.2 Folate Chicory is native to Europe and western Vitamin E 197 μg Asia. Evidence suggests that it was grown 4

Vegetables 229 C CHINESE ABBAGE (Bok Choy & Napa) Bok choy and napa are two varieties of Chinese more tender leaves. Bok choy and napa cabbage, a member of the same family as broccoli cabbage are delicious cooked alone or and Brussels sprouts. Resembling a cross between with meat, poultry, and other vegetables. celery and Swiss chard, bok choy has white, A mild-flavored soup can be prepared by celery-like stalks with dark-green, adding the leaves and stalks to either a long, rounded leaves. Napa cabbage is chicken or miso broth with scallions and similar in shape and size to romaine cubes of chicken or tofu. In Korea, kim- lettuce and has white, crisp stalks. chee, a spicy dish made from pickled Chinese cabbage, is served at most meals. Family Cruciferae Nutrient composition Scientific name Brassica campestris L. Common name bok choy, napa cabbage Raw bok choy is high in vitamin A and vitamin C. One serving of cooked napa ♥ Raw bok choy is high in vitamin A and cabbage is a good source of zinc. vitamin C United States by Chinese immigrants in Nutrient Content the late 19th century, Chinese cabbage is ♥ Raw bok choy is a good source now grown in California, New Jersey, 1 cup 1/2 cup napa, Hawaii, and Florida. of folate bok choy, raw, cooked Uses ♥ Napa cabbage is a good source of zinc shredded (70 g) (55 g) Both bok choy and napa are available Varieties throughout the year. Bok choy should Energy (kilocalories) 9 7 have bright, white stalks and fresh green Water (%) 95 96 As many as 33 varieties of Chinese leaves and should show no signs of Dietary fiber (grams) cabbage exist, each with a different name. wilting. Napa heads should be tightly Fat (grams) 1 – The two most common varieties are bok closed and have unblemished leaves. Carbohydrate (grams) 0 0 choy (var. chinensis) and napa cabbage Uncut, unwashed cabbage can be refrig- Protein (grams) 2 1 (var. pekinensis). Bok choy also is known erated in a plastic bag for up to 3 days. 1 1 as pak-choi, qing cai, taisai, chongee, and Mild-flavored and versatile, both bok Chinese mustard cabbage. Baby bok choy choy and napa cabbage can be prepared Minerals (mg) 74 16 is a variety that grows to a fraction of the in the same ways as regular cabbage. They Calcium 1 0 size of regular bok choy and is consumed can be used raw in salads or steamed, Iron 0 2 whole. Among its other names, napa boiled, braised, stuffed, or stir-fried. Zinc 0 0 cabbage is sometimes called Chinese Cooking softens the flavor of the leaves Manganese cabbage, which adds to the confusion and sweetens the flavor of the stalks. Potassium 176 47 among varieties. Before cooking, the stalks must be sliced Magnesium 13 4 crosswise or on the diagonal, and the Phosphorus 26 Origin & botanical facts leaves cut into thick shreds. When stir- 10 frying bok choy, the stems should be Vitamins (mg) 210 RE Native to China and eastern Asia, Chinese cooked a few minutes before adding the Vitamin A 32 5 RE cabbages are annual plants that grow best Vitamin C 0 2 in cool, moist environments. Both bok Thiamin 0 0 choy and napa cabbage have been Riboflavin 0 0 cultivated in China for thousands of years Niacin 0.1 0 and are popular in that country and in Vitamin B6 46 μg 0 Korea and Japan. Introduced to the Folate 0 23 μg Vitamin E – Note: A line (–) indicates that the nutrient value is not available.

230 Part II: Encyclopedia of Foods Collards Collards are plain-leafed, nonheading members of the cabbage family, closely fresh collards is to boil them with a chunk related to kale. In flavor, they resemble of bacon or salt pork, but they can be a cross between cabbage and kale and prepared similarly to cabbage, spinach, are considered one of the milder greens. or other greens. They can be steamed or microwaved and added to soups and stews Family Cruciferae tures, the cultivation of collards has spread or casseroles. Cooked collards make a Scientific name Brassica oleracea var. north from the southeastern United States, tasty salad served chilled with olive oil where they have long been a popular and lemon juice. Collard leaves also are acephala vegetable. Collard seeds can be sown available frozen and canned. Common name collards directly into fields, or they can be planted in protected beds and the seedlings trans- Nutrient composition ♥ High in vitamin A (beta-carotene), planted 6 or 8 weeks later into the fields. The plants mature in about 60 days. One-half cup of cooked collards is a good vitamin C, and folate Collards can grow in a variety of soils and source of fiber and calcium and is high are tolerant of poor soil. in vitamin A (beta-carotene), vitamin C, ♥ A good source of fiber and calcium and folate. As a cruciferous vegetable, ♥ A cruciferous vegetable that contains Collard greens can be harvested in collards contain phytochemicals that may these ways: the tender, young leaves can help prevent cancer. phytochemicals that may help be removed from mature plants (which prevent cancer encourages new growth), or the entire SERVING plant can be cut when it is very young, SIZE: Varieties half-grown, or fully mature. Maximal 1/2 cup, boiled (95 g) yield occurs when the leaves are removed Collard varieties include the Plant Vates, from the bottom of the plant before they Nutrient Content Carolina Improved Heading (or Morris), age. The peak season for collards is Georgia Southern, Blue Max, and Heavi January through April, but they generally Energy (kilocalories) 25 Crop. are available in markets year-round. Water (%) 92 Dietary fiber (grams) Origin & botanical facts Uses Fat (grams) 3 Carbohydrate (grams) 0 Collards, one of the oldest members of Crisp bunches of intact leaves with no Protein (grams) 5 the cabbage family, are similar to the wild, yellowing are best. Collards can be stored 2 nonheading forms of cabbage that were in perforated plastic bags in the refriger- Minerals (mg) among the first foods eaten by prehistoric ator crisper. Calcium 113 people. They are native to the eastern Iron 0 Mediterranean region and Asia Minor All green parts of the collard plant are Zinc 0 and were cultivated by the ancient Greeks edible. The southern style of cooking Manganese 1 and Romans. Collards were introduced Potassium to Britain and France around 400 B.C. by Magnesium 247 either the Romans or the Celts. Although Phosphorus 16 collards were first mentioned in the 25 American colonies in 1669, they may Vitamins (mg) have been present here before that time. Vitamin A 297 RE Vitamin C 17 Collards are a cool-season crop that Thiamin 0 thrives in temperate climates. They grow Riboflavin 0.1 well in warm weather but can tolerate Niacin 1 cold temperatures in late fall, and their Vitamin B6 0.1 flavor is enhanced by light autumn frost. Folate 88 μg Because they can survive cold tempera- Vitamin E 1

Vegetables 231 Corn Because corn is a member of the grass family, it is not strictly a vegetable but a steamed, or microwaved, but the secret grain (see Grains, page 269). However, one type, sweet corn, is prepared and to retaining the flavor is to cook it no served as a fresh vegetable. The seeds, or kernels, which are the edible part of more than a few minutes. For grilling the plant, form in spikelets on a woody axis called an ear. They are covered ears of corn in their husks, the ears should with a green husk. Ears of corn vary in size, and the be soaked in water for about 20 minutes kernels range from white to yellow, orange, and then cooked on a grill rack or in the red, brown, blue, purple, and black, oven for 10 to 15 minutes. Grilling or although sweet corn is always roasting husked corn (for 5 to 7 minutes) white or butter-yellow. produces a stronger flavor. Family Gramineae (Poaceae) Nutrient composition Scientific name Zea mays L. Common names corn, sweet corn Corn provides some fiber, vitamin C, and folate. ♥ Moderately good source of fiber, vitamin C, and folate Variety Of the many types of corn, sweet corn is grows best during long, hot summers. It Nutrient Content the only variety that is eaten fresh as a requires rich soil and regular fertilizing, vegetable. Sweet corn is available in particularly with nitrogen. Because the 1/2 cup (about 1 cup several varieties divided by kernel color. flowers are wind-pollinated, plants should 1 ear) yellow popcorn, air- Some sweet corn is pure yellow; some, be spaced closely together. The ears do corn, boiled popped (8 g) like Silver Queen, is white; and some, like not ripen well in cold weather, so the Butter and Sugar, is bicolored, that is, it seeds must be planted in plenty of time (82 g) has both yellow and white kernels. for the kernels to develop before the first Popping corn, baby corn, and the white autumn frost. Although each ear of corn Energy (kilocalories) 89 31 corn known as hominy are different types produces many kernels, the plant has no Water (%) 70 4 of eating corn. natural mechanism for dispersing its Dietary fiber (grams) 1 seeds. To ensure that it will be tender and Fat (grams) 2 0 Origin & botanical facts succulent for eating, sweet corn is picked Carbohydrate (grams) 1 6 before it reaches maturity. Protein (grams) 21 1 Corn is native to the Americas, probably 3 having originated in Mexico or Uses Guatemala, where historians believe it Minerals (mg) 2 1 evolved from a wild grain called teosinte Sweet corn is a popular vegetable in the Calcium 1 0 that still grows in the Mexican highlands. United States. The average American eats Iron 0 0 The corn plant, which can attain heights about 25 pounds of corn every year, most Zinc 0 0 of 20 feet, has a hard, jointed stalk. Male of it frozen or canned, but in summer, Manganese 204 24 flowers develop in the tassel at the top of corn is preferred fresh on the cob. Potassium 26 10 the stalk, and the female flower is a cluster Because the sugars in the kernels of sweet Magnesium 84 24 at the joint of the stalk. Corn is polli- corn begin to convert to starch as soon Phosphorus nated by the wind. The corn silk hang- as the ear is picked, corn should be eaten 18 RE 2 RE ing from the husk of each ear is the pollen as soon after harvest as possible. Vitamins (mg) 5 0 receptor; each thread must receive a grain Vitamin A 0.2 0 of pollen for the kernels to develop. Corn While still on the cob and after the Vitamin C 0.1 0 husks are removed, corn can be boiled, Thiamin 1 0 Riboflavin 0 0 Niacin 2 μg Vitamin B6 38 μg 0 Folate 0 Vitamin E

232 Part II: Encyclopedia of Foods Cress (watercress) Cress is a member of the mustard family, a cruciferous vegetable whose small, Uses dark-green leaves add a slight crunch and a tangy, peppery flavor to dishes. The raw, young leaves of the cress plant are sold in bunches. When selecting Family Cruciferae watercress, choose crisp leaves with deep Scientific name Lepidium sativum color, and avoid those with yellow leaves. Watercress can be refrigerated up to 5 (garden cress) days in a plastic bag or with the stem ends Common name cress, garden cress, in a glass of water and the leaves covered with a plastic bag. The leaves and watercress trimmed stems may be added to salads, sandwiches, and soups and used as a ♥ High in vitamin C garnish for a variety of dishes. ♥ A good source of folate and vitamin A ♥ A cruciferous vegetable that contains phytochemicals that may help prevent cancer Varieties Nutrient composition The most common variety of cress is in California, Florida, and Virginia. Watercress is high in vitamin A and watercress, which grows in flooded soil Winter cress is cultivated as a substitute vitamin C. As a cruciferous vegetable, it beds and has small, heart-shaped leaves for watercress when flowing water is not contains phytochemicals that may help and a slightly bitter taste. Watercress is available for planting. It is produced prevent cancer. difficult to grow in home gardens. An mostly in the United States, favored by easily grown, hardy alternative is winter growers because of its hardiness. SERVING cress, with dark-green, strongly flavored SIZE: leaves that form rosettes. Other varieties Cress is propagated from seeds or stem 1 cup, raw (34 g) include broad-leaved cress, with oval cuttings and generally prefers the cool leaves; peppergrass, or curly cress, with growing conditions of early spring and Nutrient Content an attractive, ornamental appearance; late fall. The growth of watercress extra curled, a compact plant with short requires a special environment with Energy (kilocalories) 4 stalks and fine leaves; and garden cress, a flooded soil beds containing absolutely Water (%) 89 tall, cool-season annual. pure water, because any water-borne con- Dietary fiber (grams) taminants could be deposited on the Fat (grams) 1 Origin & botanical facts plant. The leafy stems are generally Carbohydrate (grams) 0 harvested about 180 days after planting. Protein (grams) 0 Cress grows wild in many parts of the Requirements for other varieties vary. 1 world, including Asia, the Middle East, Garden cress, which can grow up to 18 Minerals (mg) Europe, North America, and New inches tall, prefers sun or light shade and Calcium 41 Zealand. Watercress is native to Europe, well-drained soil. Seeds can be sown at Iron 0 and garden cress originated in Persia, later intervals from early spring through the Zinc 0 spreading to India, Syria, Greece, and summer in order to furnish a constant Manganese 0 Egypt. Watercress has been cultivated supply of young leaves. The whole plants Potassium since ancient Roman times. Commercial are harvested about 60 days after planting. Magnesium 112 cultivation was first recorded in Germany Hardy winter cress is not planted until Phosphorus 7 in 1750 and later in Great Britain in July or August and can be harvested from 1808. Today, watercress is grown in Great late fall through the winter, until the Vitamins (mg) 20 Britain and in the United States, mainly plants begin to flower in spring. The Vitamin A leaves of most cresses are picked when they Vitamin C 159 RE are 3 to 5 inches long, or the entire plant Thiamin 15 can be harvested before seed stalks form. Riboflavin 0 Niacin 0 Vitamin B6 0 Folate 0 Vitamin E 40 μg 0

Vegetables 233 Cucumber The cucumber is a member of the same family as gourds, melons, and squash. Uses Although the cucumber is botanically a fruit, it is more commonly thought of and used as a vegetable. It is usually oblong and 1 to 8 inches long. It has glossy, Whole cucumbers can be refrigerated in dark-green skin and tapering ends. Its interior is generally pale green to white, a crisper up to 1 week, tightly wrapped with rows of tender, edible in plastic. seeds down the center. Cucumbers are largely With its high water content, the water. They are cucumber is especially refreshing in warm moist but crisp, and weather, chilled and eaten fresh, pickled their flavor is sweet and eaten alone, or added to green salads and mild. or sandwiches. In the Mediterranean region, cucumber often is grated into Family Cucurbitaceae yogurt, to which spices and raisins or nuts Scientific name Cucumis sativus are added to make a cooling condiment Common name cucumber for spicy dishes. Nutrient composition Varieties Cucumbers are composed mostly of water and contain only small amounts of nutrients. Cucumbers grow in a variety of shapes and sizes, from tiny gherkins to green- species still grows. It was also in India SERVING house types that are up to 20 inches long. that the cucumber was first cultivated, SIZE: All have a similar flavor. Those grown about 3,000 years ago. From there it was 1/2 cup, sliced (52 g) primarily for eating fresh are called slic- brought to Greece and then to Western ing varieties and include both field-grown Europe. Columbus transported the Nutrient Content and greenhouse cucumbers. The green- cucumber to the Americas, where it even- house varieties, sometimes called English tually was cultivated by American Indians Energy (kilocalories) 7 cucumbers, tend to be longer and nar- and European colonists in eastern North Water (%) 96 rower, milder, and seedless. One type of America and as far north as Canada. Dietary fiber (grams) English cucumber is sometimes referred Today, the leading producers of cucum- Fat (grams) 0 to as “burpless.” Other varieties are cul- bers in the United States are Florida, Carbohydrate (grams) 0 tivated for pickling. These are usually North Carolina, Texas, Georgia, and Protein (grams) 1 smaller than slicing cucumbers and have South Carolina. 0 bumpy, lighter-colored skins. The Minerals (mg) smallest is the gherkin, which is only 1 or Cucumbers require warm tempera- Calcium 7 2 inches long. One of the pickling tures and should not be planted until all Iron 0 varieties, the Kirby, is often sold fresh and danger of frost has passed. Distinct male Zinc 0 is enjoyed for its thin skin, crispness, and and female flowers develop on one Manganese 0 very small seeds. cucumber plant, and pollen is carried by Potassium 75 insects; 10 to 20 bee visits per flower per Magnesium 6 Origin & botanical facts day are required to produce long, straight Phosphorus 10 fruit. In contrast, greenhouse cucumbers The cucumber is believed to have origi- are not pollinated, so they form without Vitamins (mg) 21 RE nated in wild form in the mountains of seeds. Both field and greenhouse types Vitamin A 3 northern India, where a similar wild are picked as soon as they are of edible Vitamin C 0 size so that the plants will continue to Thiamin 0 produce flowers and fruit. Riboflavin 0 Niacin 0 Vitamin B6 7 μg Folate 0 Vitamin E

234 Part II: Encyclopedia of Foods Eggplant Although often thought of as a vegetable, the eggplant is botanically a fruit. It is a should be left intact until just before member of the nightshade family, which includes the tomato, potato, and pepper. cooking. Peeling is recommended for In addition to the purple eggplant, there are older eggplant, because the skin toughens many other types of eggplant, varying with age. Because a carbon steel blade from white to green-yellow and will blacken the flesh, a stainless steel knife purple-black. Eggplants also is preferred for cutting eggplant. vary in shape and may be oblong, round, tear-dropped, Eggplant can be stuffed and baked, or lobed. Eggplants range broiled, roasted, fried, stir-fried, or stewed. in length from 2 to 12 inches. Because they are very porous, eggplants soak up oil easily during frying. Oil Family Solanaceae absorption can be minimized by salting to Scientific name Solanum melogena draw out the moisture and compact the flesh. This process also eliminates the esculentum natural bitter taste. Using a nonstick pan Common name eggplant, aubergine also can help cut down on fat absorption. Nutrient composition Varieties However, it was not until the 20th century Eggplant is composed mostly of water and that Americans began to use the eggplant contains only small amounts of nutrients. The eggplant is available in many varieties. as a food. Previously, it was used as a table In the United States, the most common decoration. Today, the eggplant is most SERVING eggplant is the large, cylindrical or pear- popular in the cuisines of southern Italy SIZE: 1/2 cup cubes, shaped variety with a smooth, glossy, dark- and the Middle East. cooked (50 g) purple skin. Another popular variety is the Japanese or Asian eggplant, which The eggplant is a frost-intolerant Nutrient Content ranges from solid purple to striated shades perennial grown as an annual. It will sus- and has tender, slightly sweet flesh. The tain damage if the temperature falls below Energy (kilocalories) 14 Italian, or baby, eggplant looks like a minia- 65° Fahrenheit. Eggplant is available Water (%) 92 ture version of the larger common variety. throughout the year. The peak season is Dietary fiber (grams) The egg-shaped White Egg has tougher from July to October. Florida and North Fat (grams) 1 skin and firmer, smoother flesh. Carolina produce half the domestic crop. Carbohydrate (grams) 0 In the winter months, California and Protein (grams) 3 Origin & Botanical Facts Mexico are also major suppliers. 0 Minerals (mg) First cultivated more than 4,000 years Uses Calcium 3 ago, the eggplant is believed to be native Iron 0 to India, from where it was subsequent- Eggplant is very perishable and should Zinc 0 ly brought to China. In the Middle Ages, be stored in a cool, dry place. It can be Manganese 0 Arab traders brought it to Spain and refrigerated in a plastic bag for 3 to 4 days. Potassium 123 northern Africa. By the 18th century, Because it contains a heat-sensitive toxin Magnesium 6 both the French and the Italians culti- that can induce diarrhea and vomiting, Phosphorus 11 vated eggplant, which they called eggplant must be cooked before eating. aubergine. Thomas Jefferson introduced To prevent the discoloration that occurs Vitamins (mg) 3 RE the eggplant to the United States. when the flesh is exposed to air, eggplant Vitamin A 1 Vitamin C 0 Thiamin 0 Riboflavin 0 Niacin 0 Vitamin B6 7 μg Folate 0 Vitamin E

Vegetables 235 Fennel Fennel is an aromatic herb similar All parts of the fennel plant are edible. in appearance to dill. It has pale The mildly licorice-flavored leaves are yellowish-green, hollow stems used as a seasoning for fish. They also and bright-green, feathery leaves. can be chopped for salads, dressings, dips, The clear yellow flowers of fennel and cream sauces. The seeds have a more produce seed structures that resemble pungent flavor and are used either whole umbrellas. Both the root and the or ground as an ingredient in curries, pies, leaves have a mild licorice flavor. The breads, and sausages and in a variety of seeds have a pungent, aromatic scent. soups and stews. The bulb can be sliced and eaten raw in salads, cooked in stews, Family Umbelliferae added to pasta dishes, sautéed in oil, or Scientific name Foeniculum vulgare (dulce) baked and served with grated cheese and Common name fennel, sweet anise breadcrumbs. Variety Nutrient composition The two basic types of fennel, common Fennel is not a significant source of nutrients. fennel and Florence fennel, bear a close resemblance to one another but are used From the Mediterranean, fennel was SERVING differently. The shoots, leaves, and seeds carried east to India and also north to SIZE: fennel bulb, 1/2 cup, (called “fruit”) of the common fennel are Europe and England, especially to Roman sliced, raw (87 g) used primarily as flavoring agents for colonies. Spanish settlers are believed to food. Several varieties of common fennel have brought fennel to the Western Nutrient Content have seeds that differ in length, width, Hemisphere more than 200 years ago. In and taste. These include the sweet variety, 1824, the American consul at Liverpool Energy (kilocalories) 13 also known as French or Roman fennel, gave Thomas Jefferson fennel seeds for Water (%) 90 characterized by long, yellowish green his garden at Monticello. Dietary fiber (grams) fruit with a sweet flavor; Indian fennel, Fat (grams) 1 which is brownish, smaller, and less Fennel is a long-lived plant that Carbohydrate (grams) 0 rounded; and the pale-green Persian and thrives almost anywhere. Fennel plants Protein (grams) 3 Japanese varieties, which are the smallest usually grow to 3 or 4 feet but have been 0 and have a stronger anise flavor and odor. known to reach 7 feet. Young plants form a bulbous, thick root the first year and Minerals (mg) 21 Florence fennel, also called finocchio, flower the following summer. By mid- Calcium 0 is somewhat smaller than common fennel summer, the clusters of small yellow Iron 0 and is grown mainly for its broad, bulbous blossoms begin to droop with the weight Zinc 0 leaf base, which is eaten as a vegetable. of the heavy seeds. Leaves can be picked Manganese at any time, and seeds should be harvested Potassium 180 Origin & botanical facts when they begin to turn brown. A single Magnesium 7 plant produces about 1/4 cup of seeds Phosphorus Fennel is native to the Mediterranean and 1 cup of leaves. 22 region and was well known to the ancient Vitamins (mg) Greeks and Romans. The Romans Uses Vitamin A 6 RE enjoyed the young shoots as both a Vitamin C 5 flavoring and, according to their belief, Fennel can be refrigerated unwashed in Thiamin 0 an aid to controlling obesity. The Greeks a plastic bag up to 1 week. Riboflavin 0 called it “marathon,” a name derived from Niacin 0 “maraino,” meaning “to grow thin.” Vitamin B6 0 Folate 12 μg Vitamin E – Note: A line (–) indicates that the nutrient value is not available.

236 Part II: Encyclopedia of Foods Garlic Garlic is a member of the Allium genus, as are the onion, leek, and scallion. garlic clove before adding the ingredients Covered in a loose, thin outer skin, the garlic bulb consists will give the salad a mild and fresh garlic of small sections called cloves that are flavor. Garlic juice also can be used to individually wrapped by a more make salad dressing. Slivers of garlic can tight-fitting, paper-like sheath. be inserted into slits made in roast beef, veal, or lamb before cooking. In addi- Family Amaryllidaceae tion, whole garlic can be baked or roast- Scientific name Allium sativum L. ed with meat or poultry. Common name garlic, stinking rose Nutrient composition ♥ Contains phytochemicals that Garlic contains the phytochemicals may promote health allicin, ajoene, saponins, and phenolic compounds that may have antioxidant Varieties and immune-promoting functions. Some 300 varieties of garlic are grown result of staggered harvests and a long SERVING around the world. In the United States shelf life. The California harvest begins SIZE: only two main types, “early” and “late,” in June, and garlic is shipped to markets 1 tsp., raw (3 g) are grown. About 90 percent of the garlic from July through December. When the is grown in California. The early variety California supply is depleted, it is replaced Nutrient Content is harvested in mid-summer, and the late by imported garlic from Mexico and South variety is harvested a few weeks later. The America. Energy (kilocalories) 4 late variety is slightly denser and has a Water (%) 59 longer shelf life than the early variety. Uses Dietary fiber (grams) Other, rare varieties of garlic are the Chileno Fat (grams) 0 and Elephant garlic, which is actually a Garlic’s strength varies with the season Carbohydrate (grams) 0 form of leek and has a milder flavor. and variety, a factor to keep in mind when Protein (grams) 1 cooking with garlic. Because garlic that 0 Origin & botanical facts has sprouted is less pungent than younger Minerals (mg) garlic, sprouting should be prevented by Calcium 5 Garlic is native to central Asia, where it keeping the bulbs in a cool, dark place. Iron 0 has been cultivated for more than 5,000 Garlic is the basic flavoring in most Zinc 0 years. Garlic was known to the Egyptians Chinese dishes and in much of the cook- Manganese 0 as early as 3200 B.C. When taking solemn ing of southern and central Europe. Potassium 11 oaths, the ancient Egyptians swore on Garlic is potent when raw, milder when Magnesium 1 garlic in much the same way people swear sautéed, and sweetly delicate when boiled Phosphorus 4 on the Bible today. Today, garlic is among or baked, because heat destroys some of the leading vegetable crops of the world. the flavor- and odor-producing com- Vitamins (mg) 0 RE Some 2.3 million metric tons are pro- pounds. However, when garlic is sautéed, Vitamin A 1 duced worldwide annually. Some of the care must be taken not to burn the garlic, Vitamin C 0 leading garlic-producing countries are because it will turn bitter. Slow baking Thiamin 0 China, South Korea, India, Spain, the produces garlic that is sweet and nutty Riboflavin 0 United States, Thailand, Egypt, Turkey, with a buttery consistency. Baked garlic Niacin 0 and Brazil. can be spread on bread to make an appe- Vitamin B6 0 μg tizer. Rubbing a salad bowl with a cut Folate 0 Garlic is available year-round as a Vitamin E

Vegetables 237 Ginger Ginger is a tropical Asian herb grown for its pungent have a firm, smooth skin with a fresh, and spicy aromatic roots. Gingerroot is peppery spicy smell. Fresh unpeeled ginger can and slightly sweet. Its light-brown skin be tightly wrapped in a paper towel and covers a firm flesh that ranges from plastic wrap or placed in a sealed plastic greenish yellow to ivory. bag and refrigerated up to 2 weeks or frozen for 6 months. Powdered, dried Family Zingiberaceae ginger, which has a more spicy, intense Scientific name Zingiber officinale flavor, is used for making gingerbread, Common name Jamaican ginger, gingersnaps, and other spice cookies. Ginger also is available in crystallized or African ginger, Cochin or Asian candied form, preserved, and pickled. ginger Dried powdered ginger should not be substituted for fresh or crystallized ginger Varieties introduced ginger to the Mediterranean in recipes, because it will not provide the area, and in the 16th century, Francisco de same flavor. Several hundred varieties of ginger exist. Mendoza of Spain brought it to the West In addition, fresh gingerroot may be Indies. In England and Colonial America, Nutrient composition young or mature. Spring ginger, as young ginger was made into ginger beer, a popu- ginger is sometimes called, has a pale, thin lar home remedy for diarrhea, nausea, Ginger is not a significant source of nutrients. skin that does not require peeling. Young and vomiting and a precursor to today’s ginger is delicate and milder than mature ginger ale. SERVING ginger. SIZE: Ginger thrives in the tropics and in 5 slices ginger, raw (11 g) Origin & Botanical Facts warmer regions of the temperate zone. Currently, the herb is grown in several Nutrient Content Ginger is believed to be native to South regions of West Africa and the West China or India, where it has been culti- Indies, and in India and China. The plant Energy (kilocalories) 8 vated since ancient times. The earliest reaches maturity in the late summer when Water (%) 82 recorded mention of ginger appears in the foliage begins to turn yellow. Dietary fiber (grams) Chinese writings. According to the Pen However, the root can be harvested at any Fat (grams) 0 Tsao Ching (Classics of Herbs), written by stage simply by digging it up. The finest Carbohydrate (grams) 0 Shen Nung around 3000 B.C., ginger quality ginger comes from Jamaica, where Protein (grams) 2 “eliminates body odor and puts a person production is most abundant. In the 0 in touch with the spiritual realm.” In United States, ginger is grown in Florida, Minerals (mg) ancient India, ginger was believed to Hawaii, and along the east coast of Texas. Calcium 2 cleanse the body spiritually. Ginger also Iron 0 was used to preserve food and treat diges- Uses Zinc 0 tive problems. As in India, the ancient Manganese 0 Greeks used ginger for digestive problems Ginger is a popular ingredient in Asian Potassium 46 by eating ginger wrapped in bread after cooking, for which it has been used for Magnesium 5 large meals. Eventually, ginger was added centuries in both its fresh and dried Phosphorus 3 to the bread dough, and the product became forms. Fresh ginger can be shredded, known as gingerbread. The Romans also grated, finely minced, or sliced and used Vitamins (mg) 0 RE used ginger as a digestive aid. Arab traders in curries and stir-fried dishes. When Vitamin A 1 buying fresh ginger, choose roots that Vitamin C 0 Thiamin 0 Riboflavin 0 Niacin 0 Vitamin B6 1 μg Folate 0 Vitamin E