Nutritional Notes: One cup of raw asparagus has 27 calories, 3 mg of sodium, 5 grams of carbohydrates, 3 grams of fiber and 3 grams of protein.

Preparation: Asparagus stores for only three or four days in the refrigerator. Do not wash before storing. Wipe clean with a dry cloth if necessary. Wash just before using. Store by wrapping in a damp cloth and placing in cellophane to slow down spoiling; avoid plastic. Or, store by standing spears in a glass container of water in the refrigerator.

Recipes

Nutritional Notes: One cup of raw Swiss chard contains 7 calories, 77 mgs of sodium, 1 gram of carbohydrates, 1 gram of fiber and 1 gram of protein.

Preparation: Wash and dry well. Trim tough stems and discard spoiled leaves. Store clean leaves in a cellophane bag in the crisper for up to a week.

Recipes

Nutritional Notes: One cup of raw radishes contain 19 calories, 45 mg of sodium, 2 grams of fiber, 4 grams of carbohydrates and 1 gram of protein.

Preparation Cut tops from radishes as soon as possible. Wash radishes, dry and store in the crisper for up to four weeks.

Nutritional Notes: One cup of raw spinach contains 7 calories, 24 mgs of sodium, 1 gram carbohydrates, 1 gram of fiber and 1 gram of protein.

Preparation Notes: Pick spinach in the morning while it's still cool outside. Pick leaves while they are small and tender for salads or when larger for cooked dishes. Wash if necessary and dry thoroughly. Store in a cellophane bag in the crisper drawer for up to two weeks.

Recipes

Nutritional Notes: Zucchini supply a small amount of folic acid and potassium.

Preparation Notes: Zucchini are low in calories and can be eaten raw or slightly steamed, ideally with skins. Wash and cut in 1/2-inch slices. Water blanch 3 minutes. Cool promptly, drain and package, leaving 1/2-inch headspace. Seal, label and freeze.

Nutritional Notes: Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes. Carrots' antioxidant compounds help protect against cardiovascular disease and cancer and also promote good vision, especially night vision.

Nutritional Notes: Green bell peppers are excellent sources of many essential nutrients, especially vitamin C. Red peppers are a good source of beta-carotene, fiber and vitamin B6.

Preparation Notes: Wash and remove seeds, pulp and stem. Cut in halves or strips and freeze.
 

Nutritional Notes: An average-size tomato supplies about 20 percent of the vitamin A, 40 percent of the vitamin C, and 10 percent of the potassium you should get in a day. Red tomatoes are rich in lycopene too. This plant chemical, which puts the red color in tomatoes, acts as a powerful antioxidant in the body.

Preparation Notes: Peeling and Seeding Tomatoes
To peel and seed fresh tomatoes, bring a large pot of water to boil over high heat. Using a paring knife, cut a shallow cross into the bottom of each tomato. Submerge the tomatoes in the boiling water for 15 to 20 seconds, depending on ripeness (the riper the tomatoes, the less time they need in the water). Immediately remove the tomatoes and transfer to a colander. Rinse with cold water until cool. Using a paring knife, remove the stem and core and discard. Slip the skin from the tomato and discard. Cutting across the tomato rather than from top to bottom, slice the tomato in half. With a fine wire mesh or strainer set over a bowl, gently squeeze the seeds (and juice) from the tomato so that the strainer catches the seeds and the juice runs into the bowl. Do this with all the tomatoes. Discard the seeds and use the tomato juice in the recipe. The tomatoes can then be cut into the desired shape and size according to the recipe directions.

Note that 3 pounds of tomatoes are approximately equal to 7 large tomatoes.

West Brandywine, Pennsylvania

Wash and scald to loosen skin. Cool in cold water. Peel and core. Freeze as is or stew adding 1 tsp. of salt per 1 quart.

Nutritional Notes: Cabbage may reduce the risk of some forms of cancer including colorectal cancers. Cabbage is also high in beta-carotene, vitamin C and fiber.

Preparation Notes: One medium head (2-1/2 pounds) of green cabbage yields 9 cups shredded raw and 7 cups cooked. The top portion of the cabbage head is more tender and shreds easier than the bottom. Cut the head horizontally and use the top, raw in salads and slaw and use the bottom half in cooked recipes.

Nutritional Notes: Broccoli is high in folate, high in vitamin C, a good source of potassium, low in sodium and fat, and it’s cholesterol free. Broccoli also provides vitamin K, important for building strong bones and to help blood coagulate.

Preparation Notes: Soak in salted water (1 tablespoon of salt per quart of water) for about 30 minutes to remove insects/worms; rinse well. Discard woody parts and peel tougher stems. Slice lengthwise so heads are no more than 1 to 2 inches wide. Blanch for 3 minutes in boiling water or steam for 5 minutes.