Guide to Winter Vegetables

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Here's our guide to winter vegetables. Find out about the winter vegetables that are in season during the colder months — from chestnuts to kale to rutabagas — with our guide from FoodFit founder and CEO Ellen Haas' book, Great Adventures in Food (St. Martin's Press, 2000). We'll tell you what to look for at the market, how to store the vegetables at home, how to cook them — and give you great recipes. Choose from a list of winter vegetables and have fun cooking!

Artichokes
Avocado
Bok Choy
Broccoli
Broccoli Rabe
Brussels Sprouts
Cabbage
Cauliflower
Celery Root
Chestnuts
Jerusalem Artichokes
Kale
Lettuce
Parsnips
Radishes
Rhubarb
Rutabaga
Salsify
Snow Peas
Squash (Winter)
Sweet Potatoes
Turnips (White)
Watercress

Artichokes

Nutritional Information:
Excellent source of fiber and vitamin C, and a good source of magnesium, folate, copper, potassium and phosphorus.

What to Look For:
Select artichokes that feel heavy for their size and have tightly closed buds. Leaves should be soft green or purple. Avoid artichokes that are wilting or drying.

Easy Storage and Preparation:
Trim the stem and place artichoke, stem-end down, in water. They'll keep in the refrigerator for a few days. When ready to cook, trim the stem end and the first few bottom leaves of the artichoke. Cut off the top inch of the head to remove the thorny tips of the uppermost leaves. After each cut, rub with lemon to prevent discoloration.

Best Uses: Steam for 30 to 45 minutes. Check for doneness by piercing the bottom with a knife; it should slide in easily. Serve immediately with either olive oil or lemon wedges. To serve cold, plunge into ice water to chill thoroughly, drain upside down, and serve with vinaigrette.

Sample Recipe:
Steamed Artichokes

Avocado

Nutritional Information:
An excellent source of vitamins A, C and E and potassium, and a good source of fiber and iron.

What to Look For:
Select ones that yield when pressed gently. They should be uniform in color without blemishes or bruises.

Easy Storage and Preparation:
Store at room temperature. They will ripen after a couple of days. When ready to use, cut lengthwise around the large pit in the center. Gently twist the two sides apart. Rub the cut surface with lemon to prevent discoloration. Use a spoon to scoop out the flesh.

Best Uses:
Do not cook avocados. Serve in a salad with olive oil, lemon juice, salt and pepper. Also great mashed with salsa for a quick, homemade guacamole.

Sample Recipe:
Avocado, Citrus and Bibb Salad

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Bok Choy

Nutritional Information:
Excellent source of vitamin Cand 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

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Broccoli

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

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

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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.

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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

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Cabbage

Nutritional Information:
Excellent source of vitamins A and C.

What to Look For:
Find tight, firm, heavy heads with no broken or bruised leaves.

Easy Storage and Preparation:
They'll keep up to a week or more in the refrigerator. Leave the outer leaves attached to help retain moisture during storage. Wash, quarter, and core when ready to use.

Best Uses:
Use raw in coleslaw or salads. Boil uncovered in salted water for five to seven minutes. Add a touch of butter, parsley and pepper.

Sample Recipe:
Shrimp Stir-Fry With Cabbage

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Cauliflower

Nutritional Information:
Excellent source of vitamin C as well as a good source of folate and fiber.

What to Look For:
Choose a firm white or cream-colored head with tight florets, bright green leaves and no brown spots.

Easy Storage and Preparation:
They will keep for up to a week in the refrigerator. Before cooking, remove the leaves and core, and divide florets into even-sized pieces.

Best Uses:
Boil in salted water for six to 10 minutes. Serve hot with cheese, bread crumbs, caraway seeds, paprika or parsley; or try it raw in salads.

Sample Recipe:
Curried Cauliflower Soup With Parsley Cream

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Celery Root

Nutritional Information:
Excellent source of vitamin C. Good source of calcium and iron.

What to Look For:
Choose a celery root heavy for its size with unbruised skin. Don't pick roots larger than a softball because they are overgrown and will be woody inside.

Easy Storage and Preparation:
The root will keep for a week or more in a cool, dry place. Wash and peel when ready to use.

Best Uses:
It's delicious raw in coleslaw. Try it in stews, braised with your roasts, or boiled and added to mashed potatoes for a new flavor.

Sample Recipe:
Purée of Winter Vegetables

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Chestnuts

Nutritional Information:
Good source of vitamin C.

What to Look For:
Look for chestnuts with a glossy brown shell.

Easy Storage and Preparation:
They will keep refrigerated in a plastic bag for a few weeks.To prevent the shell from bursting when cooking, make a small "X" on the flat side of chestnut, all the way through the shell.

Best Uses:
To roast, arrange chestnuts in dish in a single layer and roast at 325°F for 20 minutes. Let cool and peel. Add to soups and stews or make candied chestnuts for dessert.

Sample Recipe:
Ragout of Chanterelles, Chestnuts and Cipollini Onions and Thyme

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Jerusalem Artichokes (a.k.a. Sunchokes)

Nutritional Information:
Excellent source of iron and thiamin, and a good source of potassium, phosphorus, copper, fiber, vitamin C and niacin.

What to Look For:
Choose the smoothest artichokes with tight-fitting skins of uniform color and firmness. Avoid discoloration or mold.

Easy Storage and Preparation:
Store in a plastic bag in the refrigerator. They will keep for a few days.

Best Uses:
Serve raw in salads by slicing and tossing immediately in acidic salad dressing. Once cut, the flesh will discolor quickly. To cook, slice the artichokes and stir-fry, sauté, braise, roast or steam. Be careful not to overcook them or they will become mushy.

Sample Recipe:
Baked Chicken and Artichokes
Lamb and Artichoke Stew With Lentils

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Kale

Nutritional Information:
Excellent source of vitamins A and C, calcium and iron.

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

Easy Storage and Preparation:
Wrap the greens in paper towels and place in plastic bags 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.

Sample Recipe:
Farro-Kale Risotto
Kale and Potato Soup

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Lettuce

Nutritional Information:
Dark greens are a good source of vitamin A and vitamin C.

What to Look For:
Pick the freshest greens with crisp leaves, free of brown spots on the leaves or stems.

Easy Storage and Preparation:
To store, remove any browning leaves and take off rubber bands or metal ties. Unwashed and stored in the refrigerator, lettuces will keep for three to four days. Separate the leaves by hands and place in bowl with cold water. Swish leaves around and remove from water, leaving any dirt behind. Repeat until the water is clear. Drain and dry.

Best Uses:
Different varieties of lettuce mixed together make a delicious salad on their own. Lightly toss greens in a simple vinaigrette to allow these flavors to stand on their own.

Sample Recipe:
Greens With Apples, Walnuts and Blue Cheese

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Parsnips

Nutritional Information:
Excellent source of vitamin C and folate.

What to Look For:
Look for well-shaped, small, firm roots. Large, older parsnips require more peeling and have a woody core.

Easy Storage and Preparation:
Will keep for a week or more if refrigerated.

Best Uses:
Cut parsnips into cubes and use them in soups or stews. They can be exceptional roasted or boiled, or mashed and mixed with mashed potatoes for a sweeter, richer taste.

Sample Recipe:
Purée of Winter Vegetables

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Radishes

Nutritional Information:
Excellent source of vitamin C.

What to Look For:
Look for firm, smooth skins without splits. Radishes can be round or elongated. The attached green tops should have no signs of wilting or discoloration.

Easy Storage and Preparation:
Keeps very well in the refrigerator, although the tops should be used within a day or two. To use, scrub well and cut off the ends.

Best Uses:
Use in salad or as a garnish. Young green tops also add zest to salads.

Sample Recipe:
Relish Tray

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Rhubarb

Nutritional Information:
Good source of calcium, fiber and vitamin C.

What to Look For:
Select stems that are long, thin and fully colored red.

Easy Storage and Preparation:
Can be refrigerated for a few days. If the stalks are thick, peel with a vegetable peeler to remove the fibrous strings. The leaves are poisonous.

Best Uses:
Rhubarb must be cooked. Use it in fruit soups, compotes, crisps, jams and pies. Good with rich meats such as lamb.

Sample Recipe:
Patrick O'Connell's Rhubarb Pizzas

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Rutabaga

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

What to Look For:
Choose rutabaga with smooth, thick skin that is yellow to tan in color. It should feel heavy for its size.

Easy Storage and Preparation:
Rutabagas keep in a cool, dry place for a month or longer. To cook, rinse and peel the skin with a paring knife.

Best Uses:
Cut into cubes and boil in salted water for 10 to 15 minutes. You can mash and serve them alone, or add to mashed potatoes for a richer flavor. Serve with strongly flavored meats, such as lamb or game.

Sample Recipe:
Roasted Root Vegetables

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Salsify

Nutritional Information:
Good source of fiber, vitamin C, vitamin B-6, riboflavin and potassium.

What to Look For:
Select firm, tapered roots with black or white skin. Salsify has a mild flavor similar to artichoke hearts, asparagus or oysters.

Easy Storage and Preparation:
Wrap in plastic and it will keep for up to two weeks in the refrigerator. Before using, remove the tops and thin skin.

Best Uses:
Boil in salted water for 10 to 15 minutes. Mash plain or use in stews. Season with chives, parsley and pepper.

Sample Recipe:
Salsify and Apple Sauté

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Snow Peas

Nutritional Information:
Excellent source of vitamin C.

What to Look For:
Select bright green, firm peas. Avoid ones that are rubbery.

Easy Storage and Preparation:
They will keep for a few days in the refrigerator. Remove the string before cooking.

Best Uses:
Boil uncovered in salted water for one to two minutes, until tender but crisp. Or steam over a couple of inches of water for two to five minutes. Add to stir-fry with ginger or garlic, or chill and toss in salads.

Sample Recipe:
Salmon, Snap Peas and New Potatoes With Mustard Vinaigrette

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Squash (Winter)

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

What to Look For:
Pick squash that feels heavy for its size. The skin should be thick and hard without blemishes.

Easy Storage and Preparation:
Will keep for a month or more in a cool, dry place.

Best Uses:
Halve, remove seeds, and sprinkle with salt, pepper and olive oil. Roast in 350°F for 30 to 45 minutes until the flesh is tender. Great alone or added to soups and risotto.

Sample Recipe:
Nora Poullion's Roasted Butternut Squash Soup

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Sweet Potatoes

Nutritional Information:
Excellent source of vitamin A and vitamin C, and a good source of vitamin B-6, fiber, copper and potassium.

What to Look For:
Find firm, medium-sized potatoes with tapered ends. Avoid ones with blemishes, sprouts or any sign of decay.

Easy Storage and Preparation:
They will keep for several weeks when stored outside the refrigerator in a cool, dark and dry place. Scrub well before using.

Best Uses:
Bake unpeeled at 350°F for 30 to 45 minutes. Or peel, cut in half, place in a pot with cold water, and bring to a boil. Boil about 20 to 30 minutes, depending on size; drain and mash.

Sample Recipe:
Cajun-Spiced Mashed Sweet Potatoes

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Turnips (White)

Nutritional Information:
Excellent source of vitamin C.

What to Look For:
Choose ones with smooth white and purple skin. They should be small to medium in size, about 2 to 3 inches in diameter, and should feel heavy.

Easy Storage and Preparation:
They will keep for a week or more if refrigerated. To use, cut off the root and greens, and peel.

Best Uses:
Cook in boiling, salted water for 15 to 25 minutes. Serve mashed, glazed or in stews. Complements stronger meats and game. Good with caraway seed, chives, parsley and pepper.

Sample Recipe:
Caramelized Turnips

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Watercress

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

What to Look For:
Look for crisp stems with glossy, dime-sized, dark green leaves.

Easy Storage and Preparation:
They will keep in the refrigerator for three to four days. Before use, wash thoroughly to remove any dirt. Drain and dry.

Best Uses:
Toss in salads to add a different flavor. Or use on its own as a salad base mixed with apples or beets and a strong cheese, such as blue cheese.

Sample Recipe:
Watercress and Endive Salad With Winter Fruits

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NOTE: An excellent source contains more than 20 percent of the Daily Value for that nutrient. A good source contains between 10 and 19 percent of the Daily Value.

Source: Copyright © 2000 by Ellen Haas.
From the book "Great Adventures in Food" By Ellen Haas.
Used with permission of St. Martin's Press, LLC.