vegetables please

[...]... fresh, seasonal vegetables and find out about the many different herbs, spices, legumes, nuts, seeds, and oils that can help bring out the best in your recipes Pantry essentials Introduction In this chapter are the vegetables featured in the book, as well as information about seasonal availability, what to look for when selecting, and preparation guidelines It’s important to store vegetables properly,... pages you’ll also find the herbs, spices, legumes, nuts, seeds, and oils that can enhance the flavor of vegetables There’s information on perfect flavor pairings, too, so you can make the most of every ingredient in your pantry Variety is the key to a healthy, balanced diet Aim to eat at least five portions of vegetables and fruit every day to get the essential vitamins, minerals, and fiber needed for good health... figs and apricots, green leafy vegetables such as spinach, kale, and escarole, and in whole grains, nuts, and seeds.” 12 “Eat foods rich in omega 3 and 6—the essential fatty acids needed for warmth, nerve function, and healthy nails, hair, and skin.” they do not all contain complete, or whole, proteins Nuts, seeds—especially flaxseed—and their oils, olive oil, leafy green vegetables, grains, and eggs... for a reduced-fat option unless you want a particularly rich and creamy result.) Leafy green vegetables, beans, and bread contain iron (for the production of red blood cells) These foods should be accompanied by produce rich in vitamin C, which aids iron absorption, so be sure to include plenty of red and yellow vegetables, fruit, and pure fruit juice in your diet Avoid tea and coffee at mealtimes, however,... commonly, creamywhite, these benefit from being toasted before use to enhance their flavor Good with all vegetables, beans, rice, and noodle dishes Also used to make tahini paste FENNEL SEEDS .