Nutritional Information:
Excellent source of vitamin C. Good source of vitamin A and folate.

What to Look For:
Choose beans that have a bright color without brown or soft spots. The beans should snap easily when bent. Look for small beans, as large pods may be tough or bitter. Plump seeds should be formed but should not bulge.

Easy Storage and Preparation:
If there are any strings along the pod's seams, they should be pulled off before cooking. Beans may be left whole, cut lengthwise in thin slivers, or cut crosswise on the diagonal. Store in the refrigerator for no more than five days.

Best Uses:
For 1 pound of beans, bring 3 quarts of water to a boil, add 4 - 5 tsp. salt, and then the beans. Boil for six to 12 minutes, depending on their width. Keep the lid off at all times, and taste often for desired crispness. Drain the beans and immediately refresh under cold running water. Toss in skillet with butter, salt, pepper and herbs for a tastier treat.

Sample Recipe:
Lobster and Shell Bean Succotash

Beets

Nutritional Information:
Excellent source of folate. Good source of potassium and vitamin C.

What to Look For:
Firm, smooth roots without splits. Small- to medium-size beets taste best. If possible, buy beets with greens still attached, as they are usually the freshest. The greens are also edible when young.

Easy Storage and Preparation:
Remove the tops and refrigerate in plastic bags. The tops will stay fresh for a day or two and can be used as salad greens or sautéed. The beets keep a week or more in the refrigerator. Prepare by scrubbing well. Do not peel.

Best Uses:
Put beets in a saucepan and cover with cold water. Bring to a boil and cook for 30 to 45 minutes. Beets are done when a knife slides in easily. Drain and cool. Slip the skin off. Reheat to serve or use cold in salads. Flavors such as orange, caraway seed, mustard seed and dill go well with beets.

Sample Recipe:
Roasted Beets, Greens and Goat Cheese With Pine Nut Vinaigrette

Bok Choy

Nutritional Information:
Excellent source of vitamin C and vitamin A , and a good source of folate.

What to Look For:
Look for dark green, glossy leaves and bright white stalks. Avoid heads with brown spots on the leaves. This discoloration often indicates storage at too low a temperature and results in flavor loss.

Easy Storage and Preparation:
It will keep refrigerated in a plastic bag for up to two days. Thoroughly wash and drain. Although baby bok choy can be cooked whole, mature bok choy should be cut for cooking. Trim the leaves from the stalks, slice the stalks crosswise, and shred the leaves coarsely.

Best Uses:
Serve raw in salads. To cook, steam or boil the stalks for two minutes, then add the leaves and cook for another one to two minutes until the stalks are tender and the leaves just wilted. Drain and serve. Or stir-fry stalks in oil for two to four minutes; add leaves and stir-fry for two to three more minutes. Good with Asian flavors such as ginger and soy.

Sample Recipe:
Shrimp Stir-Fry With Bok Choy, Carrots and Broccoli

Broccoli

Nutritional Information:
An excellent source of vitamin C and a good source of folate and fiber.

What to Look For:
Select firm stems with heads that are a dark green-purple color. Buds should be closed with no signs of yellow flowers.

Easy Storage and Preparation:
It will keep for three days or more if refrigerated. To use, rinse and remove the outer leaves and tough stems. Cut tender stems and florets into even-sized pieces.

Best Uses:
Use raw in salads or as a crudité. To cook, place in boiling, salted water for eight to 12 minutes. Lemon juice, cheese, parsley and dill partner well.

Sample Recipe:
Shrimp Stir-Fry With Broccoli

Broccoli Rabe

Nutritional Information:
Good source of vitamin C and iron.

What to Look For:
Pick crisp, tender leaves that are bright in color. Avoid wilted, browning leaves.

Easy Storage and Preparation:
Wrap the greens in paper towels and place in a plastic bag to maintain moisture. They will keep refrigerated for two to three days. Before cooking, rinse as many times as necessary to remove sand and dirt, and remove any thick, tough leaves.

Best Uses:
Use raw in salads when leaves are small and tender. Quick cooking is the key when making greens — whether you sauté them in a skillet with a small amount of olive oil until just wilted, or steam them using only the moisture that clings after washing.

Brussels Sprouts

Nutritional Information:
Excellent source of vitamin C and a good source of vitamin A, folate and potassium.

What to Look For:
Choose small sprouts with tight-fitting leaves and no browning or yellowing. Keep an eye out for sprouts still on the stalk; these will be the freshest.

Easy Storage and Preparation:
They will last seven to 10 days in the refrigerator. Before cooking, trim the ends. To help cook the sprout through, use a paring knife to cut an "X" in the stem end.

Best Uses:
Steam over boiling, salted water for eight to 12 minutes. Finish by sautéing in olive oil and seasoning with salt and pepper. Complementary flavors include mustard seeds, vinegar and bacon.

Sample Recipe:
Brussels Sprouts With Pancetta and Balsamic Vinegar