13 vegetables to eat in April

13 vegetables to eat in April

Audrey Rouby

During the month of April the days get longer, the sun takes its time to go down and we take the opportunity to start lunch on the terrace and enjoy good vegetables. On the dish roasted white asparagus with spinach puree.

Garlic

What are the benefits?

Raw in a condiment or cooked as an accompaniment, the garlic clove fits perfectly into a salt-free diet, thanks to its low sodium content.

How to store it?

Garlic is a rustic condiment that can be kept from 6 months to 1 year if it is stored dry and protected from light, at room temperature.

Carrot

What are the benefits?

The carrot is also full of health benefits. It is particularly famous for its antioxidant power on the skin, the eyes. Carrots are orange, but there are also yellow, white or purple. They do not provide the same vitamins and minerals. The white and yellow carrot does not provide beta carotene and contains very little vitamin C. The purple carrot is the richest in beta-carotene. It is very antioxidant, and it has a little sweet taste.

Whatever its color, you buy firm carrots, spotless, rather small than large. Avoid the green one near the tops, it may be bitter.

How to cook it?

  • In boiling water, it takes 15 min to 20 min
  • Steam cooking, count 8 min for sliced ​​carrots and 12 min when whole
  • In the oven 50 min, at 210 ° C

How to store it?

It is stored in a damp cloth for a week in the vegetable drawer of your fridge.

Red cabbage

What are the benefits?

Red cabbage is an excellent pectoral, effective in lung diseases and bronchitis. Cooked cabbage is used to treat inflammations of the digestive tract and liver cirrhosis.

How to cook it?

  • Cooking with water, about 12 min
  • Simmered, 2à min to 30 min

How to store it?

It will keep for a few days in the vegetable drawer of your fridge.

Onion

What are the benefits?

An onion provides 13% of the recommended daily intake of vitamin C, in addition to vitamin A, selenium, quercetin and anthocyanins. It is ideal for reducing the symptoms of bronchitis, colds and other respiratory conditions. In addition to their exquisite taste, onions are essential companions in food rebalancing. Being rich in fiber, onions stimulate digestion and facilitate it.

How to cook it?

  • In cooker, it takes 10 min to 15 min
  • In a wok, 8 min
  • Grill coking, 5 min

How to store it?

It must be kept in a dry place and, protected from light (under penalty of germination). It will keep its taste and nutritional qualities for a month or two.

Radish

What are the benefits?

Radishes are very concentrated in micronutrients, especially minerals. Consumed raw, it retains all its properties. It is a highly recommended food in the children's menu. For a complete nutritional contribution, combine it in a salad with strips of beef and diced potatoes.

How to store it?

The radish is eaten the same day.

Avocado

What are the benefits?

The creamy texture and soft taste hide a fruit bursting with vitamins. Rich in fatty acids and minerals, avocado is a source of energy that accompanies you every day.

How to store it?

Choose a cool place to keep your avocados. Closed, they keep up to 5 days in the ambient air. Ripe, you can keep them for 2 or 3 days by storing them in a cool place. To make it ripen faster, place it in the open air next to other fruits, such as apple or banana which give off ethylene; wrap it in newspaper.

If you have eaten only half of an avocado, remember to keep the kernel on the other part and lemon it copiously. Then wrap it in cling film, before storing it in a cool place, to slow down its maturation and oxidation.

Lettuce

What are the benefits?

Lettuce provides a wide variety of minerals and trace elements. Potassium represents a third of these minerals, but this salad also contains calcium, phosphorus and magnesium. Its fiber and water content completes making it a partner of your well-being.

Lettuce leaves do not represent the same energy contributions depending on whether they are outside or close to the heart. Dark leaves, for example, contain more provitamins A. It is therefore preferable to consume all of the lettuce, the outer leaves like the leaves of the heart.

How to cook it?

  • Steam cooking, about 2 min to 3 min

How to store it?

Keep the lettuce in the vegetable drawer of the refrigerator for 1 to 2 days, packed in a perforated bag. For the best conservation possible, peel your salad, but not wash it, and keep it in an airtight plastic container at the bottom of the refrigerator.

Spinach

What are the benefits?

Well supplied with fiber, minerals and vitamins, spinach should be chosen and eaten as fresh as possible. Its vitamin C content varies greatly from season to season.

How to cook it?

  • In a cooker, about 8 min to 10 min

How to store it?

Spinach does not last more than 2 days in the refrigerator. 

White cabbage

What are the benefits?

Health food par excellence, rich in vitamins and minerals, cabbage has no shortage of nutritional benefits. It is an antioxidant food. 200 g of green cabbage provides 100% of the daily needs in provitamin A, and 25% of those in vitamin E, two antioxidant vitamins. 

How to cook it?

  • In boiling water, to blanch the leaves count 10 min and to cook the whole cabbage count 35 min
  • Steam cooking, it takes 15 min to 20 min

How to store it?

Cabbage will keep in the vegetable drawer of your fridge for about 2 weeks.

Chard

What are the benefits?

Low in calories, it is a light accompaniment, rich in protein, but also in potassium, phosphorus, calcium and sodium.

The leaves and ribs are both edible, they are also nutritionally complementary, one providing the missing nutrients in the other.

How to cook it?

  • In a cooker, 10 min
  • In boiling water, 15 min
  • In micro-wave, 5 min to 7 min

How to store it?

Chard ribs keep very well in your fridge at the bottom.

White asparagus

What are the benefits?

Asparagus helps cover our daily nutritional needs without providing us with excess calories. It is light, rich in minerals (especially potassium and magnesium) and vitamins (C and B, in the tips). Finally, its fibers have a stimulating effect on intestinal transit.

Light and digestible, the asparagus fits perfectly into a "healthy" diet. On the condition of course of knowing how to limit the accompanying sauce!

How to cook it?

  • In boiling water, 20 min
  • In a cooker, 10 min
  • In the oven, count 20 min at 180°C

How to store it?

You can keep asparagus in bundles for up to 3 days in the vegetable drawer of the refrigerator. To keep their flavors, wrap them in a cloth, if possible with the tips up. Once cooked, avoid keeping them cool. They would lose all their taste and become soft.

Beet

What are the benefits?

Antioxidant, rich in vitamins and minerals, beetroot is a natural ally to preserve eyesight and maintain good cardiovascular health. 

How to cook it?

  • In cooker, count 15 to 30 min depending on the size.
  • In boiling water, it takes 30 min to 1 hour
  • In the oven 1 hour to 1 h 30, at 210 ° C.

How to store it?

It usually keeps cooked. It keeps in its wrapping paper 2 or 3 days.

Leek

What are the benefits?

The leek is rich in water which allows it to participate in our daily water needs. It also plays an important diuretic role. The leek is rich in fibers which will stimulate and regulate intestinal transit. Source of vitamin B9, it ensures cell renewal, very interesting for pregnant women for the development of the fetus, and in growing children, as well as for convalescent people. Leeks are a source of vitamin B6 which plays a role in energy, the nervous system, protein synthesis, the formation of red blood cells and the reduction of fatigue. Leek is a source of vitamin C which stimulates the immune system.

How to cook it?

  • In a boiling water, 10 min
  • Steam cooking, 10 min
  • In a wok, 10 min to 15 min
  • In a pan, 15 min

How to store it?

In your fridge: At temperatures close to the freezing point and at high relative humidity, the leek can be stored for two to three months. Its leaves will likely turn yellow, but the white will remain healthy. On the other hand, the young early leek will only keep for one or two weeks in the refrigerator.

In your freezer: Cut into rings and blanch for a few minutes in boiling water before freezing. 

© 2021 The French Gourmet. Any reproduction prohibited without the authorization of the author. 

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