17 vegetables to eat in January

17 vegetables to eat in January

Audrey Rouby

After accumulating holiday meals, we opt for lighter meals. January is accompanied by a drop in temperatures, so homemade soups and gratins are in the spotlight! It's perfect, since it is possible to make gourmet soups with vegetables such as leeks, potatoes, pumpkins or onions... Just because temperatures are dropping doesn't mean you should lose the good habits of buying seasonal fruits and vegetables.

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.

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.

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.

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.

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.

Potato

What are the benefits?

Rich in carbohydrates, potassium, magnesium but also in fibers, the potato is considered a complete vegetable and contributes to a good nutritional balance associated with a varied diet. It contains an impressive amount of vitamins and minerals with beneficial health effects.

How to cook it?

  • In boiling water, 30 min to 45 min
  • In the oven, count 50 min at 210°C
  • In micro-wave, 5 min
  • On the barbecue, count 50 min

How to store it?

Store mature potatoes in a dark, dry place in a covered bag or basket. At room temperature, they will keep for one to two weeks. In a cool cellar, they will keep for 2 to 3 months. Potatoes should not be stored in the refrigerator. Do not keep the potatoes and onions together, as they will expire more quickly. Refrigerate cooked potatoes within 2 hours of cooking and consume within 3 to 5 days.

Cooked potatoes can be frozen in an airtight container for up to one year. Raw potatoes do not freeze well.

Salsify

What are the benefits?

Salsify contains inulin, a sugar that contributes to the good health of the intestinal flora and the immune system. Rich in varied soft fibers, it promotes the feeling of satiety and activates intestinal transit. This root vegetable has a good content of vitamin B9, essential for cell renewal and the development of the nervous system of the fetus. It contains minerals: manganese, but also calcium, magnesium, iron and zinc, in smaller quantities.

How to cook it?

  • In boiling water, count 20 min
  • In cooker, about 10 min
  • In the oven, count 20 min at 200°C

How to store it?

The salsify is kept in the vegetable drawer of your fridge. Care should be taken to wrap it with absorbent paper to protect it. It will keep 2/3 days cool.

Shallot

What are the benefits?

The shallot contains quercetin, which could help reduce and prevent rhinitis and improves the absorption of vitamin C. Its consumption would thin the blood and reduce the risk of clots while lowering blood pressure. The shallot is a nutritional bomb: potassium, vitamins B6 and B9, vitamin C.

How to cook it?

  • In a pan, about 10 min
  • In the oven, 1 hour

How to store it?

Store it in a dry, dark and cool place. You will keep it easily for 1 or 2 months. And to always have them handy in the kitchen, keep one or two in a small ventilated basket.

Brussels sprouts

What are the benefits?

Brussels sprouts are low in calories and high in fiber. It is a food of choice during periods of weight loss. One serving corresponds to 150 to 200g of Brussels sprouts.

How to cook it?

  • In boiling water, 8 min to 15 min
  • In wok, 5 min
  • Steam cooking, 5 min

How to store it?

Unwashed Brussels sprouts can be stored for up to a week in the vegetable drawer of your fridge. After being bleached, it freezes very well.

Cauliflower

What are the benefits?

With only 50 kcal for a 200 gram serving, cauliflower ranks among the lowest calorie vegetables! In addition, it is well supplied with vitamins B and C as well as fiber.

How to cook it?

  • Steam cooking, count 5 min to 10 min
  • In boiling water, 10 min to 15 min
  • In a wok, 10 min
  • In the oven, 30 min

How to store it?

The cauliflower will keep for two or three days in the vegetable drawer of your fridge.

Lamb's lettuce

What are the benefits?

Low in calories, lamb's lettuce is rich in vitamins, minerals and fiber. It also contains a large amount of iron and has antioxidant properties.

How to store it?

Well packaged, lamb's lettuce can be stored for up to 2 or 3 days in your fridge.

Pumpkin

What are the benefits?

Low in calories, pumpkin is however concentrated in micronutrients and particularly in beta-carotene. Thanks to its very low lipid content, it can be consumed regularly. As the storage time increases, the vitamin content of the pumpkin increases, as does the sugar.

How to cook it?

  • In cooker, 10 min to 15 min
  • In the oven, 40 min

How to store it?

Whole, keep it in a cool, dry place. Cut into slices, place in your fridge.

Endive

What are the benefits?

Its mineral intake is very diverse and it has a high concentration of trace elements. Low in calories, it is also rich in fiber. The endive contains 94% water, so it actively contributes to covering your daily needs.

How to cook it?

  • Steam cooking, 10 min
  • In boiling water, count 20 min
  • In micro-wave, 5 min
  • In the oven, 20 min

How to store it?

Keep your endives for 6 days in the vegetable drawer of your fridge, wrapping them in absorbent paper.

Celery

What are the benefits?

Rich in calcium, celery helps cover our daily needs. Its richness in vitamin C contributes to tone and vitality. Its sodium content is quite high, don't overdo it if you follow a strict salt-free diet.

How to cook it?

  • In boiling water, count 10 min
  • In the oven, 20 min

How to store it?

Quickly store your celery in the bottom of your fridge. Remember to wrap it in a clean, damp cloth. You will be able to keep your celery ribs for 4 to 5 days. If you eat it raw, it's best to use it within two days.

Broccoli

What are the benefits?

Broccoli is full of nutrients that are excellent for your well-being: vitamins C and E and sulfur substances.

How to cook it?

  • Steam cooking, 5 min
  • In boiling water, 7 min to 10 min
  • In micro-wave, 6 min to 8 min

How to store it?

Broccoli will keep perfectly for 4 to 5 days in the vegetable drawer of your fridge.

Turnip

What are the benefits?

It has a high content of minerals and fiber, contains vitamin C and is low in calories. When you cook a slightly fatty meat like duck, think of combining it with the turnip to lighten the dish without losing flavor.

How to cook it?

  • In boiling water, 20 min to 25 min
  • In cooker, count 10 min
  • In the oven, about 30 min

How to store it?

Pack it in a perforated bag. Keep it 3 or 4 days in the bottom of your fridge, but don't wait for it to dehydrate and soften.

Jerusalem artichoke

What are the benefits?

How to cook it?

  • In boiling water, 20 min to 30 min
  • In a wok, 15 min to 20 min
  • Steam cooking, about 2à min to 30 min

How to store it?

The tubers can be stored for a maximum of two to three days in the vegetable drawer of your fridge and up to a week if they are stored in a plastic bag.

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