Cabbage is a vegetable in the same arena as broccoli and brussels sprouts , it has a number of leaves that may or may not form a head, may be smooth or curly, and colored green, white or red.
Choose: heavy, compact cabbage with brilliant, well-colored and crunchy leaves.
Avoid: cabbage with spotted, cracked or damaged leaves.
At room temperature: keep cabbage in a cold room with 90% to 95% humidity levels and a temperature close to 0°C.
In the fridge: about 2 weeks, in the vegetable compartment or in a loosely closed or perforated plastic bag. Cover and avoid putting it near foods that could absorb its smell.
Excellent source (raw): vitamin C and folic acid.
Good source: potassium (raw and cooked) and vitamin C (cooked).
Properties: anticancerous , antibiotic, mineralizing and aperitive. Its juice is very effective in treating stomach ulcers. In herbal medicine, it is used to treat several illnesses.
Carrots are root vegetables that are instilled with health-benefiting beta-carotene, they support good vision and help resist health-damaging free radical activity. Carrot roots have a crunchy texture and a sweet taste. Carrots are available in orange, purple, yellow and red colors.
Choose: firm, colorful carrots with stiff, well colored tops (stalks and leaves).
Avoid: limp carrots with damp or sprouting parts.
At room temperature: place carrots in a dark, cool, humid and well-ventilated environment. Do not store carrots near vegetables that emit a lot of ethylene gas, such as pears, apples or potatoes (which speeds up ripening).
In the fridge: 1-3 weeks, in a loosely closed or perforated plastic bag.
In the freezer: 1 year at -18°C.
Excellent source: vitamin A (raw and cooked) and potassium (raw).
Good source: vitamin C and thiamine (raw), copper (cooked), vitamin B6, folic acid and magnesium (raw and cooked).
Properties: diuretic, mineralizing, anthelmintic, antidiarrheal, tonic and antianemic. Their juice seems to be beneficial for the liver.
Cauliflower, like kale, broccoli and cabbage, provides health- promoting compounds not found in many other vegetables. Cauliflower is covered with several layers of green leaves attached to the stem. The small, tender, inner leaves, which are yellow-green in color, are edible.
Choose: a cauliflower with a firm, compact head that is creamy white in color, with well-colored green leaves still attached.
Avoid: discolored cauliflower with brown spots or that has started to flower.
Excellent source: vitamin C, folic acid and potassium (raw), vitamin C and potassium (cooked).
Good source (cooked): folic acid.
Contains: niacin (raw), copper (cooked), vitamin B6 (raw and cooked).
Properties: Cauliflower is the most digestive member of the cabbage family.
In the fridge: about 10 days, unwashed, in a loosely closed plastic bag. Cooked, 2-3 days.
In the fridge: blanch before freezing. It will be more watery when defrosted.
A crunchy, low-calorie kind of vegetable that is embedded with multiple anti-inflammatory health benefits, including its protection against inflammation in the digestive track itself. It is a biennial plant that has several varieties and its leaves are mostly green and white.
Buy: Metro market, Seoudi, hypermarkets, Gourmet, and NGS.
Choose: celery with glossy, firm, crisp stems. The leaves, if still attached, should be a good green color.
Avoid: celery with limp or damaged stems that have brown scars or yellowed leaves.
At room temperature: wrap unwashed celery with its roots in a loosely closed or perforated plastic bag and place in a cool and very humid spot.
In the fridge: 1 week, in a loosely closed or perforated plastic bag, in a damp cloth or in a closed container.
Excellent source: potassium.
Contains: vitamin C, folic acid and vitamin B6.
Properties: aperitive, diuretic, depurative, stomachic, mineralizing, antiscorbutic, antiseptic, antirheumatic, and tonic. Celery is said to lower blood pressure by lowering the level of stress hormones.
Chayote is a pear shaped light green vegetable, it belongs to the gourd family of vegetables, which also includes cucumber, pumpkin and squash. It requires well-drained moist soil and warm environment to flourish.
Choose: a firm chayote without any marks.
Avoid: chayote whose skin is too thick.
In the fridge: a few weeks, wrapped in plastic wrap.
Good source (raw): potassium.
Cherries are busting with nutrition, with numerous heath benefiting compounds that are essential for wellness. Cherries are part of the family of the apricot, apple, plum and peach trees. The types of cherries include: the sweet cherry, the sour cherry, and the wild cherry.
Choose: fleshly, firm, glossy, and well- colored cherries whose stalks are not dried-up.
Avoid: hard, small and pale cherries, soft, bruised, wrinkled cherries or those with brown spots.
Storing: cherries are fragile and perishable.
In the fridge: a few days, in a loosely closed plastic bag. Keep them away from foods with a strong smell.
In the freezer: Dried cherries keep 1 year in a closed container in a cool and dry place.
Chickpeas are known as garbanzo beans and can be cream-colored, green, yellow reddish, brown or blackish. They grow on a plant of bushy appearance. The average pods contain 1-4 seeds.
Excellent source: folic acid and potassium.
Good source: iron, magnesium, copper, zinc, and phosphorous.
Properties: diuretic, stomachic and anthelmintic.
Chicory is a hard plant that has wealthy health benefits including the ability to ease digestive problems, prevent heartburn, and prevent bacterial infections. There are several varieties of chicories: the wild chicory is known to be bitter in taste has short stems. The curly endive is mainly eaten as a salad vegetable, and it is usually green, narrow, with pointed leaves.
Buy: Gourmet, NGS.
Choose: chicory with a pale center, surrounded by firm, shiny, crisp leaves that are very curly and vivid green.
In the fridge: 1 week. Place chicory or escarole in a loosely closed plastic bag or wrap loosely in a damp cloth. Avoid placing in sealed containers, as it may become rotten. Dry as much as possible before storing. Dry as much as possible before storing.
Excellent source: folic acid, potassium and vitamin A.
Good source: vitamin C, pantothenic acid and copper.
Cress has a strong pungent and peppery flavor. The most well-known species are watercress; they are antioxidant rich, low-calorie and low-fat kind of vegetable. Researchers have labeled it to be “the most nutrient dense food”.
Choose: cress with fresh, tender, green leaves.
Avoid: cress with limp, yellowed or spotted leaves.
Storing: cress is very fragile.
In the fridge: 1-2 days, wrapped in damp paper towel and places in a loosely closed plastic bag. To extend its keeping time, place in a container with the stems in cold water, changed daily.
Excellent source: vitamin C, vitamin A and potassium.
Properties: tonic, diuretic, aperitive, mineralizing, antianemic and anthelmintic.
The cucumber is a member of the botanical family Cucurbitaceae, in addition to honeydew, cantaloupe and watermelon. Cucumbers are made up of 95% water according to the Medical News Today. Cucumbers are low in calories, fat, cholesterol and sodium. They vary in size: the American varieties are longer and the European are more round and shorter. The texture can be smooth, or rough and cucumbers are generally white or green.
Choose: a firm cucumber with a bright green color and of medium size.
Avoid: a bruised cucumber, one with yellow spots or that is too big (as it may be bitter or bland and contain many hard seeds).
Storing: cucumber is sensitive to changes in temperature.
In the fridge: 3-5 days, as is or cut and well wrapped (as its taste is absorbed by surrounding food items).
Excellent source: potassium, vitamin C and folic acid.
Properties: diuretic, depurative and calming. Puréed and mixed with other ingredients, cucumber flesh is used to make masks for skin treatments.