Veggie Tips

I got a bunch of veggie information in my email today that I thought I would share with you guys. Please note, I know that not all of them are vegan, but I thought they may be helpful to some of you out there!

Keeping Veggies Fresh
Article by: Leslie Fink, MS, RD
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Although the best storage methods for fresh vegetables can vary within each vegetable category (green onions differ from Spanish onions, for example), here's a list with some basic guidelines. A few overall points to keep in mind first, though:

• Refrigeration can damage some vegetables (such as potatoes), yielding an off-flavour or mushy texture.


• Keep vegetables that are not stored in the refrigerator (such as potatoes and onions) away from heat sources and out of sunlight.


• Some vegetables (like tomatoes and eggplants) can be left on the counter to ripen and then refrigerated to extend their lifespan.


• When storing veggies in plastic bags, make sure to poke some holes in the bag to allow for proper air circulation. Or buy perforated plastic vegetable bags.


• Keep vegetables and fruits in separate produce drawers because some fruits, such as apples and pears, produce a substance called ethylene that hastens ripening of other produce.


• Do not store potatoes and onions together because they each give off gases that can cause the rapid decay of the other.


• Although some vegetables can last for long periods of time when properly stored, try to use them sooner, rather than later, for optimal flavour and nutrient value.


• Add crispness back to limp veggies like celery and asparagus by placing them stem-side down in a small amount of water; refrigerate until crisp.


• Last but not least, do not wash vegetables until you're ready to eat them!
  Vegetable

Storage Tips
Artichoke
Refrigerator life: 4 to 5 days. Add a few drops of water to a plastic bag.
Asparagus
Refrigerator life: 4 to 5 days. Wrap stalk bottoms in a damp paper towel and place in a loosely closed plastic bag.
Broccoli
Refrigerator life: 4 days. Store in an open plastic bag.
Cabbage, Whole
Refrigerator life: 1 to 2 weeks in a plastic bag.
Cabbage, Cut
Refrigerator life: 1 to 2 days if wrapped tightly in plastic wrap.
Carrots
Refrigerator life: Very variable. Store in their original plastic bag.
Cauliflower, Whole
Refrigerator life: Up to 5 days. Store stem-side up in a plastic bag.
Celery
Refrigerator life: Up to 2 weeks. Store in a plastic bag.
Cucumber
Refrigerator life: 1 week if waxed; less if not waxed.
Eggplant
Refrigerator life: 3 to 4 days. Store in a plastic bag.
Garlic
Shelf life: A few weeks to a few months, depending on size. Store in a dark, cool spot.
Green beans
Refrigerator life: 3 to 5 days. Store in a plastic bag.
Leafy Vegetables
Refrigerator life: 3 to 5 days. Wrap in a damp paper towel and place in a plastic bag.
Leeks
Refrigerator life: Up to 1 week. Loosely wrap in a plastic bag.
Lettuce
Refrigerator life: Varies greatly by type. Leave in plastic bags.
Mushrooms
Refrigerator life: Varies greatly by type. Store in a loosely closed paper bag on a refrigerator shelf and not in the produce drawer.
Onions, Whole
Shelf life: 3 to 4 weeks. Store in a cool, dry, open space.
Onions, Cut
Refrigerator life: 2 to 3 days if tightly wrapped in plastic wrap.
Peas
Refrigerator life: 1 to 2 days. Store in a plastic bag.
Peppers
Refrigerator life: Up to 1 week. Store in a plastic bag.
Potatoes, New
Shelf life: 1 week. Store in a cool, dark, dry place.
Potatoes, all-purpose and baking
Shelf life: Up to 2 months. Store in a cool, dark, dry place in a burlap, brown paper or perforated plastic bag.
Pumpkin
Shelf life: Up to 1 month in a cool, dry place.
Scallions (green onions)
Refrigerator life: Up to 3 days. Store in a plastic bag.
Squash (Winter), whole
Shelf life: Up to 3 months. Store in a cool, dry place.
Squash (Winter), cut
Refrigerator life: Up to 1 week if wrapped tightly in plastic.
Squash (Summer)
Refrigerator life: Up to 1 week. Store in a plastic bag.
Sweet Potatoes
Shelf life: Up to 1 month if stored in a cool, dry place; up to 1 week if stored at room temperature.
Tomatoes
Shelf life: Up to 2 days once fully ripe. Store at room temperature for the best flavour. _______________________________

Tofu For Beginners
Article By: Sylvie Donna

if you've always dismissed tofu as a 'vegetarian-only' foodstuff, you may be missing out on a versatile addition to your menu repertoire. Discover all there is to know about this often misjudged ingredient.

Discovered over 2000 years ago by the Chinese, tofu is the curd of soya milk, pressed into off-white, semi-solid blocks. It comes in a range of consistencies, silken to firm, and can be bought from most major supermarkets, either in a Tetrapak carton in the 'World Foods' section, or boxed in the chiller cabinets. You're likely to find 'original', 'marinated' or 'smoked' varieties. The original, or plain, variety has a bland flavour and can be used in both sweet and savoury dishes because it absorbs the flavour of whatever it's put with. The silken version is best for smoothies and desserts and the firm type is better with stir-fries and other savoury recipes.

Why Use It?
Tofu has recently been publicised as a help for menopausal symptoms, but Sara Stanner from the Nutrition Society says it has good health benefits for other reasons too. Studies show that regularly eating soy protein can help to reduce total cholesterol levels by as much as 30% and so help prevent cardiovascular disease. Sarah says tofu's high iron content also helps stave off symptoms like fatigue, associated with anaemia, and its high calcium content makes it good for bone health. Its various other nutrients, which include magnesium, phosphorous and Vitamins B1, B2, B3 and E, really do seem to make it worth more than its weight in health benefits!

Most importantly, since tofu is on the Core Food List, you can eat it freely at mealtimes. If you're on the POINTS® Plan, one portion of tofu is only ½ POINTS value (that's 2 or 2½ POINTS values for half a pack); smoked tofu is a little higher at 1½ POINTS values per portion. Sara adds a word of warning, though: "Whether dishes containing tofu are low in fat and calories naturally depends on what other ingredients you add and how you cook them!"

What To Do With It?

For a quick initial taster:

Dowse a slice of silken tofu with soy sauce and sprinkle with grated fresh ginger. Store any leftover tofu in the fridge for 3 or 4 days.

To use as a meat substitute:
Freeze a block of firm tofu, defrost, then squeeze out the water - you'll find the tofu has developed a chewy texture and a pleasant caramel colour. Add chunks to a stir-fry or vegetarian curry.

If you want some other fast ideas, try:

Seared Tofu with Garlic, Spinach and Pine Nuts or
Scallion-Tofu and Vegetable Stir-FryIf you want an alternative to a takeaway, try?
Vegetable Fried Rice or
Thai Curry Vegetables If you want to try some smoked tofu, try?
Spicy Tofu with Broccoli and Cashews or
Vegetable Chow Mein

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And here are a couple of recipes that I got in my e-mail as well:

Deep-Dish Polenta Pie

Artichoke Quiche

Vegetable Tempura

Have a great one guys!