18 vegetables to eat in February

18 vegetables to eat in February

Audrey Rouby

In February eat carrots of all colors. Carrots have the advantage of appealing to children, to be eaten both raw and cooked. So we have fun and fill up on vitamins A and fiber. February is cabbage month, in all its forms. In soup, boiled, in salads, or stuffed, cabbage is a good source of vitamin C and folic acid. It is very low in calories but also economical. February is also the season for endives, onions, leeks, potatoes, lamb's lettuce.

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.

Fennel

What are the benefits?

Fennel has high levels of iron, potassium, calcium, magnesium, vitamins C and E, and beta carotene. Its abundant fibers are particularly well tolerated. The aromatic substances of fennel are known for their digestive properties.

How to cook it?

  • Steam cooking, 10 min to 15 min
  • In a wok, 10 min
  • In the oven, about 45 min

How to store it?

In the vegetable drawer, or in an airtight container if its powerful scent bothers you, keep it in your fridge for up to a week.

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.

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.

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.

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.

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.

Parsnip

What are the benefits?

Parsnip is very concentrated in vitamins, it contains potassium and magnesium in high quantity. Its abundant fibers contribute to your digestive comfort.

How to cook it?

  • In a cooker, 8 min
  • In boiling water, about 30 min
  • In micro-wave, about 8 min
  • In the oven, 40 min

How to store it?

Parsnips can be kept for a week in the vegetable drawer of your fridge. To prolong their firmness a little, they can be wrapped in a damp cloth.

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.

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.

Jerusalem archikote

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.

Kale

What are the benefits?

Low in calories, cabbage concentrates a lot of nutritional benefits. Rich in sulfur, which gives it its very specific taste, it acts as a protector of your vitality from autumn to spring.

How to cook it?

  • In boiling water, 10 min
  • Steam cooking, 10 min
  • In a cooker, 20 min
  • In the oven, 30 min
  • In a wok, 10 min

How to store it?

Cabbage is a rustic food that keeps very well in the fridge. Store it whole in the vegetable drawer of your fridge, so you can keep it for 1 week.

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.

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.

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.

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.

Rutabaga

What are the benefits?

Rutabaga belongs is highly supplied with vitamin C and therefore constitutes a food of choice to boost its immune system. It also has antioxidant power. Regular consumption of rutabaga would protect against cancer, lung, digestive system and ovaries. Rutabaga is also a source of potassium, a mineral which is involved in the digestion process and plays an essential role in the proper functioning of muscles including the heart. Finally, its fiber content is important and participates in the regulation of intestinal transit.

How to cook it?

  • Steam cooking, count 30 min to 45 min
  • In a cooker, 30 min to 45 min
  • In a pan, 20 min to 30 min

How to store it?

Rutabaga is best kept in a cool, dry place, away from light.

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.

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

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