Food encyclopedia

Kelp is a type of seaweed that grows up to 200 feet in length in the waters off Japan, Europe, and North America. Like other seaweed, it is a large form of algae. Fresh seaweed and other sea vegetables are similar in texture to some dry land greens, but they have a strong, salty, seawater flavor.

Varieties

The thousands of varieties of algae grow in a broad spectrum of colors, shapes, and sizes, ranging from the small freshwater algae to the long stemmed kelp that flourishes in the oceans. Also called seaweed, agar agar, carrageenan, and dulse, algae are generally classified by their color, which varies from brown to red, green, or blue green. Kelp is one of the brown algae. Some of the varieties of kelp available in Japan include Wakame, Arame, Kombu, and Hijiki.

Origin & botanical facts

The word “seaweed” generally refers to the large red or brown varieties of algae. Brown algae grow in cold waters, and red algae thrive in tropical seas. Algae compose two thirds of the plant material on earth and are among the very few plants that have not changed for centuries. In ancient times, sailors harvested the kelp beds that thrived off the coasts of England and France and burned the plants for fuel. They also wrapped fish in the fronds and baked them. Unlike the Japanese, Europeans have never made significant use of kelp as a food. However, 18^th century European physicians noted that enlarged thyroid gland (goiter) rarely developed in people who lived along the coast. In 18thcentury England, a physician successfully used charred kelp to treat a patient who had goiter. It was not until the 19th century, however, that scientists discovered that goiter is caused by iodine deficiency and that kelp is rich in iodine. For several decades after this discovery, Europeans and Americans harvested kelp from undersea rocks to use as a source of iodine.

Uses

Today, seaweed is a staple in the diets of some people. In Japan, seaweed constitutes approximately 25 percent of the diet. Kombu and Wakame, two popular types of kelp, are used extensively. Kombu is used to make a tasty broth, and Wakame is used as an ingredient in soups and stir fries. Sheets of Wakame are used to prepare sushi. Powdered kelp can serve as a salt substitute, helping to flavor soups, salads, and tomato juice. In the United States, dried sheets of seaweed can be found in Asian groceries and in some supermarkets.

Nutrient composition

The nutritional value of seaweed depends on the type, but most provide calcium, iodine, folate, and magnesium. Dried kelp contains so much iodine that consumption of large quantities can be harmful. Some varieties, such as Kombu and Wakame, are also high in sodium.

Nutrient Content

Energy (kilocalories) 4

Water (%) 82

Dietary fiber (grams) 0

Fat (grams) 0

Carbohydrate (grams) 1

Protein (grams) 0

Minerals (mg)

Calcium 17

Iron 0

Zinc 0

Manganese 0

Potassium 9

Magnesium 12

Phosphorus 4

Sodium 23

Vitamins (mg)

Vitamin A 1 RE

Vitamin C 0

Thiamin 0

Riboflavin 0

Niacin 0

Vitamin B6 0

Folate 18 μg

Vitamin E 0

Brussels sprouts look like miniature dark green cabbages and are, in fact, related to the cabbage. The sprouts range from 1 to 1 1/2 inches in diameter. As many as a hundred of these ball-like sprouts may grow in bunches from a single, long plant stalk that is usually between 2 and 4 feet in height. Brussels sprouts are similar to the cabbage in flavor but are milder and have a denser texture.

Family Cruciferae

Scientific name Brassica oleracea var. gemmifera

Common name Brussels sprouts

High in vitamin C

A good source of folate and vitamin A (beta carotene)

A cruciferous vegetable that contains phytochemicals that may help prevent cancer

Varieties

Among the common varieties of Brussels sprouts are the Noisette and Bedford Fillbasket. The Rubine is a red leafed variety; the Mallard, Captain Marvel, Prince Marvel, Montgomery, and Jade Cross are all hybrids. The Early Half Tal is another variety.

Origin & botanical facts

Brussels sprouts, named after the capital of Belgium, are one of the few vegetables that originated in northern Europe. They were first cultivated in Belgium in the 16th century, introduced to France and England in the 19th century, and probably brought to North America by French settlers, who grew them in Louisiana. In the United States, they are grown primarily along the east and west coasts where summer daytime temperatures average 65 degrees or less. Brussels sprouts are grown from seed, and the first sprouts are ready to pick about 4 months after the seeds are sown. The plant continues to produce sprouts for approximately 6 weeks. Brussels sprouts are very resistant to cold, and the tastiest sprouts are often those that mature after the first fall frost. They are usually available throughout the year. The peak season is from late August through March. California is the major supplier of Brussels sprouts in the United States.

Uses

Brussels sprouts are usually selected on the basis of size and appearance. Small, compact, fresh sprouts that are bright green will have the freshest flavor and the crispiest texture. They may be stored in a loosely closed plastic bag in the refrigerator for up to 5 days. Any wilted or yellow outer leaves should be removed and the stems of the sprouts trimmed, although not flush with the bottoms, before cooking. Cutting an “X” in the base of the sprouts helps the heat penetrate the solid core and allows the sprouts to cook evenly. Brussels sprouts can be cooked in a variety of ways, although care must be taken to avoid overcooking, which turns the stems mushy. Sprouts may be boiled, braised, steamed, or microwaved and can be seasoned with mustard, dill, caraway, poppy seeds, or sage leaves. Brussels sprouts are a good accompaniment to strong-flavored meats and cheeses.

Nutrient composition

Brussels sprouts are high in vitamin C and are a good source of folate and vitamin A

(beta carotene). They are cruciferous vegetables and contain phytochemicals that may help prevent cancer.

Nutrient Content

Energy (kilocalories) 30

Water (%) 87

Dietary fiber (grams) 2

Fat (grams) 0

Carbohydrate (grams) 7

Protein (grams) 2

Minerals (mg)

Calcium 28

Iron 1

Zinc 0

Manganese 0

Potassium 247

Magnesium 16

Phosphorus 44

Vitamins (mg)

Vitamin A 56 RE

Vitamin C 48

Thiamin 0.1

Riboflavin 0.1

Niacin 0

Vitamin B6 0.1

Folate 47 μg

Vitamin E 1

Asparagus is a member of the lily family and is related to onions, leeks, and garlic. It is cultivated for its edible young shoots, which are long and unbranched with compact, pointed tips made of tiny leaves.

Family Liliaceae

Scientific name Asparagus officinalis

Common name asparagus

High in folate

A good source of vitamin C

Contains glutathione, an antioxidant that promotes health

Varieties

Two basic varieties of asparagus, white and green, are cultivated. The green variety is the only one grown on a commercial scale in the United States, whereas the white is preferred in Europe. White asparagus is produced by banking soil against the plant to keep out sunlight, which otherwise would turn the stalks green. Also available, although not common, is a violet variety, with pinkish purple shoots and tips.

Origin & botanical facts

Asparagus was first cultivated in Greece about 2,500 years ago. In fact, the name asparagus is Greek for “stalk” or “shoot.” The ancient Greeks believed that asparagus had medicinal qualities and could cure toothaches and bee stings. The cultivation of asparagus was adopted by the Romans, who carried it throughout Europe and Great Britain. From there, its popularity spread to the rest of the world. Traditionally, asparagus was a Northern Hemisphere crop, but today it is cultivated worldwide. The United States is the world’s largest supplier of asparagus, with most cultivation concentrated in California. The asparagus plant is a perennial but requires three seasons to mature. In its first season, a crown forms with 6 inches of root. In its second season, the crown develops into a fern. Asparagus can be harvested in its third season, but the plant does not reach its prime until 6 to 8 years of age. At peak age, an asparagus field can yield up to 2 tons per acre. Because its growing season is short and it must be harvested by hand, asparagus can be expensive. Asparagus appears in American markets as early as February, when the first California crops are harvested, but the peak season in the West is from late April to late May and, elsewhere in the United States, from May through July. Throughout the rest of the year, fresh asparagus may be available from Mexico and South America.

Uses

Asparagus stalks of similar width with tightly closed tips should be selected. Young asparagus is thinner and generally more tender. Fresh asparagus should be stored in the refrigerator with the cut ends immersed in water and should be used within a day or two. Fresh asparagus is best steamed or micro waved until just crisp tender. Steaming should be done quickly, with the spears in an upright position to heat the stalks evenly. The spears also can be roasted briefly in the oven with a little olive oil. Cooked asparagus is best served immediately and simply, without rich sauces. Asparagus spears also can be cut into diagonal pieces and stir fried. Asparagus is also available canned or frozen. Frozen spears are closer to fresh spears in flavor and nutrition. The canned variety is less nutritious.

Nutrient composition

Asparagus is a good source of vitamin C and is an excellent source of folate. It also contains glutathione, an antioxidant that promotes health.

Nutrient Content

Energy (kilocalories) 14

Water (%) 92

Dietary fiber (grams) 1

Fat (grams) 0

Carbohydrate (grams) 3

Protein (grams) 1

Minerals (mg)

Calcium 13

Iron 1

Zinc 0

Manganese 0

Potassium 175

Magnesium 11

Phosphorus 36

Vitamins (mg)

Vitamin A 37 RE

Vitamin C 8

Thiamin 0.1

Riboflavin 0.1

Niacin 1

Vitamin B6 0.1

Folate 82 μg

Celery is a vegetable that is enjoyed for its crisp texture and distinctive flavor. A bunch of celery is actually a single stalk consisting of separate ribs, and the most tender, inner ribs are called the hearts. The crispness of celery comes from the rigidity of its cell walls and its high water content. In fact, celery is mostly water, which makes it low in calories and an ideal snack food.

Family Umbelliferae

Scientific name Apium graveolens L.

Common name celery

A good source of vitamin C

Varieties

Although celery is available in many colors, most of the celery grown in the United States belongs to the green varieties, which range in shade from pale to dark and are referred to as Pascal. One common green variety is the American Green, also known as the Tall Utah or Greensnap, which does not require blanching (the banking of soil against the plant to keep it from turning dark green upon exposure to sunlight). Other varieties of celery include the Giant Pink, with pink or red stems and darkgreen leaves; the Golden Self-Blanching, with pale, golden yellow leaves and golden stems; and the Ivory Tower, a fast maturing, self blanching variety with pale leaves.

Origin & botanical facts

Wild celery is a biennial or annual herb native to southern Europe, Asia, and Africa, growing in marshes along the muddy banks of tidal rivers or in other saltwater areas. Although it resembles domestic celery, it is smaller, with a stronger, more pungent odor and flavor. Before the familiar milder, thick stalked forms were cultivated, celery probably was used solely as a seasoning and medicinal herb. Leafy cultivated varieties may date back 2,000 years or more, but stalk celery seems to have been grown first in Italy in the 16th century. In the 1690s, John Evelyn, an English diarist, described celery as a new vegetable. Today, celery is grown in Great Britain, India, the United States, and Canada. Celery requires a moist, rich soil for good growth. It is especially successful in low lying, alkaline areas such as the eastern regions of Florida and Great Britain. Because of its high water content, celery requires large amounts of moisture; otherwise, the stalks become stringy and tough. Celery is propagated from seeds so tiny that it takes more than a million of them to add up to a pound. Most commercially grown celery is planted in March or April, in greenhouses or seedbeds with controlled watering. About 2 months after sowing, when the seedlings are 4 to 6 inches tall, they are transplanted to fields. Varieties that require blanching usually are planted in trenches to facilitate the banking of the soil against the plants. Three to 4 months after field planting, celery is ready for harvesting.

Uses

Celery that is light in color and shiny has the best flavor. Celery should be stored by the bunch in perforated plastic vegetable bags in the refrigerator crisper. Celery is a versatile vegetable. Raw celery adds crunch to chicken, seafood, egg, potato, and green salads. It is an excellent snack food or appetizer. Celery also can be microwaved, stir-fried, braised, or steamed to serve as a main vegetable, but it usually is combined with other vegetables or is included in stuffings for poultry and fish. Celery even has been made into a uniquely flavored soft drink, Dr. Brown’s Cel-Ray tonic.

Nutrient composition

Celery is a good source of vitamin C.

Nutrient Content

Energy (kilocalories) 13

Water (%) 95

Dietary fiber (grams) 1

Fat (grams) 0

Carbohydrate (grams) 3

Protein (grams) 1

Minerals (mg)

Calcium 32

Iron 0

Zinc 0

Manganese 0

Potassium 230

Magnesium 9

Phosphorus 20

Vitamins (mg)

Vitamin A 10 RE

Vitamin C 6

Thiamin 0

Riboflavin 0

Niacin 0

Vitamin B6 0.1

Folate 22 μg

Vitamin E 0

Closely related to celery, celeriac (also called celery root or celery knob) is a knobby, bulb shaped root about the size of a baseball. It has a rough brown skin and rootlets. It has a crisp texture and a nutty flavor that resembles that of strong celery or parsley.

Family Umbelliferae

Scientific name Apium graveolens

Common name celeriac

Raw celeriac is a good source of vitamin C and provides some potassium and phosphorus

Varieties

Celeriac is available in three varieties: Iram, a medium-sized, globe shaped root with few side shoots; Marble Ball, a round, white root; and Tellus, a quickgrowing, round root with brownish red leaf stems.

Origin & botanical facts

A native of the Mediterranean region, celeriac is a popular vegetable in Europe, particularly in France and Italy, but it is less well known in the United States. Celeriac is propagated from seed, usually sown in pots or greenhouses in early spring, and then transplanted to the field in May. It requires a fertile soil that is rich in organic matter. For a large corm (underground stem base) to develop, a long growing season and plenty of water are required. Thus, celeriac thrives in moist, temperate climates. In midsummer, the outer leaves are removed, and the plant is mulched or fertilized to assist growth and moisture retention. Lateral shoots also are removed to create a single growing point. Celeriac is hardier than celery and keeps well in winter if stored in a cool place. Thus, it is available yearround, with a peak season lasting from November through April.

Uses

Small to medium-sized celeriac roots that are heavy for their size and free of cuts, bruises, and soft spots are the best. The roots should be stored with their stalks intact in perforated plastic bags in the refrigerator crisper. Celeriac can be consumed either raw or cooked. Regardless of how it is to be used, the root must be rinsed well and peeled. After it is peeled, the pieces should be dropped into a bowl of acidulated water (water to which a few drops of lemon juice or vinegar have been added) to prevent the discoloration that occurs from exposure to the air. The raw root can be cut into sticks for dipping, or it can be grated or julienned for salads. Celeriac can be boiled, braised, baked, or steamed until it is tender. It can be cooked whole and then peeled, diced, or pureed and added to soups, stews, and stir-fries or eaten alone with a bit of butter or margarine and fresh herbs. In Europe, celeriac is often added to mashed potatoes and served with butter or cream sauce. Like celery, the celeriac root as well as the stalks are often used as a seasoning.

Nutrient composition

Raw celeriac is a good source of vitamin C and provides some potassium and phosphorus.

Nutrient Content

Energy (kilocalories) 33

Water (%) 88

Dietary fiber (grams) 1

Fat (grams) 0

Carbohydrate (grams) 7

Protein (grams) 1

Minerals (mg)

Calcium 34

Iron 0

Zinc 0

Manganese 0

Potassium 234

Magnesium 16

Phosphorus 90

Vitamins (mg)

Vitamin A 0 RE

Vitamin C 6

Thiamin 0

Riboflavin 0

Niacin 1

Vitamin B6 0.1

Folate 6 μg

Vitamin E 0

Potatoes are tubers, fleshy underground stems that bear minute leaves, each of which develops a bud capable of producing a new plant. Potatoes are cultivated in a variety of sizes, shapes, and colors. Their weight can range from 1 ounce to more than a pound. The skin can be smooth or rough, and tan, white, red, or any of a variety of less common colors. The flesh is usually white but can be yellow to deep orange and has a smooth to mealy texture. In flavor, they range from bland to buttery sweet.

Family Solanaceae

Scientific name Solanum tuberosum L.

Common name potato

A good source of vitamins C and B6 and a source of potassium

Varieties

Potatoes are categorized by flesh color, use, or age. The white potatoes include several varieties. The Russet has a thick, netted, brown skin and a somewhat dry, mealy texture. The Round White and the Long White have a more moist, waxy texture and smooth, tan skins. The Round Red potato has a smooth, reddish skin and creamy white, firm flesh. Yellow, or sweet, potatoes such as the Yukon Gold (not to be confused with the sweet potato) have a thicker brown skin, golden flesh, and a sweet, buttery flavor. Specialty varieties, including blue and purple potatoes, are nutty in flavor and difficult to find in most markets. White potatoes can be subdivided by use into boiling potatoes and baking potatoes. Finally, potatoes can be subdivided into new and storage types. All new potatoes are boilers by virtue of their low starch content and their smooth skins.

Origin & botanical facts

The potato, a member of the nightshade plants, originated in the Andes Mountains of Peru, where more than 800 varieties of potatoes were once cultivated by the Incas on terraced farmland. The Spanish conquest of South America spread the cultivation of potatoes worldwide. Eventually, potatoes became a dietary staple throughout Europe. Today, potatoes are one of the most important food crops in the world. In the United States, annual potato consumption reaches 125 pounds per person. Some of the leading potato producing states are California, Colorado, Idaho, and Maine. Potatoes can be propagated from true seeds or from pieces of tubers that contain two or more buds and some potato flesh to nourish the developing sprouts. Because exposure to sunlight can turn growing potatoes green and bitter, tuber pieces and seeds are planted deeply, and often the soil is protected from sunlight with straw mulch. Potato plants grow to about 18 inches tall and 4 feet wide. Some develop flowers and small toxic green fruits resembling green tomatoes. Potatoes are harvested about 4 months after planting by carefully prying them out of the ground to avoid puncturing or bruising them.

Uses

Potatoes should be heavy for their size and free of sprouts or any greenish cast. They can be stored unwashed and unwrapped in a cool, dry, dark, well ventilated area for weeks. The potato is a versatile vegetable that can be baked, boiled, fried, or microwaved. Potatoes can be cooked alone or in combination with meats or other vegetables. Russet potatoes are the most common variety used for baking. Russet, Round White, and Yellow potatoes are often mashed. Long White potatoes work well in potato salads, soups, and stews. Red potatoes are the type usually used in German potato salad.

Nutrient composition

Potatoes are a good source of vitamins C and B6 and are a source of potassium.

Nutrient Content

Energy (kilocalories) 57

Water (%) 75

Dietary fiber (grams) 1

Fat (grams) 0

Carbohydrate (grams) 13

Protein (grams) 1

Minerals (mg)

Calcium 3

Iron 0

Zinc 0

Manganese 0

Potassium 239

Magnesium 15

Phosphorus 31

Vitamins (mg)

Vitamin A 0 RE

Vitamin C 8

Thiamin 0.1

Riboflavin 0