Vegetables


Artichoke


Nutrition Information
1 serving = 56 g (1 medium)
  • High in folacin (17% Recommended Daily Intake per serving)
  • Source of dietary fibre (3.0 g per serving)
  • Source of potassium (207 mg of potassium and 53 mg of sodium per serving)
  • Source of Vitamin C (11% Recommended Daily Intake per serving)
  • Source iron (5% Recommended Daily Intake per serving)
  • Fat-free (0.1 g per serving)

Look For
heavy plump, compact artichokes with uniform colouring and dark tips.

To Store
cover and refrigerate for up to 1 week.

To Prepare
rinse and remove coarse lower petals up to about one inch of the stem.  Snip off thorny tips.  To prevent browning, dip in lemon juice.  Boil, microwave or steam whole.  After boiling 35-40 minutes turn upside to drain.


Asparagus


Nutrition Information
1 serving = 100 g (5 spears)
  • Very high in folacin (58% Recommended Daily Intake per serving)
  • Source of Vitamin A (6% Recommended Daily Intake per serving)
  • Source of Vitamin C (22% Recommended Daily Intake per serving)
  • Source of dietary fibre (2.0 g per serving)
  • Source of  potassium (273 mg per serving) 
  • Source of iron (6% Recommended Daily Intake per serving)
  • Sodium free (2 mg per serving)
  • Fat-free (0.2 g per serving)

Look For
fresh, crisp, bright green spears with tightly closed tips.

To Store
stand spears in 2.5 cm (1") of water or wrap ends with damp paper towel.  Cover, refrigerate for up to four days.

To Prepare
rinse.  Remove tough end of stems at point where it snaps easily.  Leave spears whole or cut as desired.


Beans, Green or Wax


Nutrition Information
1 serving = 55 g (125 mL)
  • Source of vitamin C (15% Recommended Daily Intake per serving)
  • Source of folacin (9% Recommended Daily Intake per serving)
  • Fat-free (0.1 g per serving)

Look For
bright, crisp, young beans of uniform size free of blemish.  Avoid mature beans with swollen pods.

To Store
cover, refrigerate unwashed for up to five days.

To Prepare
rinse.  Break off and discard ends.  Leave whole or cut.

Beets


Nutrition Information
1 serving = 68 g (125 mL)
  • Very high in folacin (34% Recommended Daily Intake per serving)
  • Source of Vitamin C (6% Recommended Daily Intake per serving)
  • Source of potassium (221 mg of potassium and 53 mg of sodium per serving)
  • Fat-free (0.1 g per serving)

Look For
firm, uniform beets free of cracks or blemishes.  Attached leaves should be deep green and fresh looking.

To Store
refrigerate unwashed with stem and root attached, covered for up to 1 week.

To Prepare
rinse, remove greens leaving 5 cm (2") of stem.  To prevent colour loss, don't slice or cut before cooking.  Cool cooked beets before removing roots, stems and skin.

Broccoli


Nutrition Information
1 serving = 100 g (1/5 bunch)
  • Very high in Vitamin C (150% Recommended Daily Intake per serving)
  • Very high in folacin (39% Recommended Daily Intake per serving)
  • High in Vitamin A (15% Recommended Daily Intake per serving)
  • High in potassium (368 mg of potassium and 35 mg of sodium per serving)
  • Source of iron (5% Recommended Daily Intake per serving)
  • Source of Vitamin B6 (12% Recommended Daily Intake per serving)
  • Source of dietary fibre (3.0 g per serving)
  • Fat-free (0.4 g per serving)

Look For
firm stalks with compact green bud clusters.  Avoid yellow florets.

To Store
cover, refrigerate unwashed for up to five days.

To Prepare
rinse.  Trim main stem.  Cut in florets.  Peel stem and cut into coins or sticks, if desired.


Brussels Sprouts


Nutrition Information
1 serving = 88 g (4-5 medium)
  • Very high in Vitamin C (125% Recommended Daily Intake per serving)
  • High in folacin (24% Recommended Daily Intake per serving)
  • Source of Vitamin A (8% Recommended Daily Intake per serving)
  • Source of potassium (342 mg of potassium and 22 mg of sodium per serving)
  • Source of dietary fibre (3.7 g per serving)
  • Fat-free (0.3 g per serving)

Look For
firm compact, fresh, bright green heads of uniform size.

To Store
cover, refrigerate unwashed for up to five days.

To Prepare
rinse.  Trim stem end.  For uniform cooking, cut a cross in bottom of the stem.

Cabbage, Green


Nutrition Information
1 serving = 90 g (1/12 head)
  • High in Vitamin C (48% Recommended Daily Intake per serving)
  • High in folacin (18% Recommended  Daily Intake per serving)
  • Source of potassium (221 mg of potassium and 16 mg of sodium per serving)
  • Source of dietary fibre (2.1 g per serving)
  • Fat-free (0.2 g per serving)

Look For
firm, heavy head with fresh outer leaves and good colouring.

To Store
cover, refrigerate unwashed for up to two weeks.

To Prepare
remove outer wilted leaves.  Rinse.  Cut head in half lengthwise and remove core.  Cut into wedges or shred. Boil, microwave, steam or stir-fry.

Cabbage, Red


Nutrition Information
1 serving = 90 g (1/12 head)
  • Very high in Vitamin C (86% Recommended Daily Intake per serving)
  • Source of folacin (8% Recommended Daily Intake per serving)
  • Fat-free (0.2 g per serving)

Look For
firm, heavy head with fresh outer leaves and good colouring.

To Store
cover, refrigerate unwashed for up to one week.

To Prepare
remove outer wilted leaves.  Rinse.  Cut head in half lengthwise and remove core.  Cut into wedges or shred.  Boil, microwave, steam or stir fry.

Carrot


Nutrition Information
1 serving = 80 g (1 medium)
  • Very high in vitamin A (153% Recommended Daily Intake per serving)
  • Source of vitamin C (9% Recommended Daily Intake per serving)
  • Source of folacin (7% Recommended Daily Intake per serving)
  • Source of iron (5% Recommended Daily Intake per serving)
  • Source of dietary fibre (2.4 g per serving)
  • Source of potassium (273 mg o fpotassium and 41 mg of sodium per serving)

Look For
firm, clean, bright orange carrots that are well shaped. If tops are attached, they should be bright green, fresh looking.

To Store
remove green leafy tops. Cover, refrigerate unwashed young carrots for up to two weeks. Mature carrots keep 3 to 4 weeks.

To Prepare
trim root and stem ends. Rinse. Scrub or peel. Leave whole, shred or cut into coins or sticks.

Cauliflower


Nutrition Information
1 serving = 100 g (1/5 head)
  • Very high in Vitamin C (77% Recommended Daily Intake per serving)
  • Very high in folacin (26% Recommended Daily Intake per serving)
  • Source of potassium (303 mg of potassium and 30 mg of sodium per serving) 
  • Source of dietary fibre (2.5 g per serving)
  • Fat-free (0.2 mg per serving)

Look For
heavy, firm, creamy white heads with compact florets.

To Store
cover, refrigerate unwashed for up to one week.

To Prepare
rinse.  Remove outer leaves and core.  Leave whole or cut into florets or slices.

Celeriac (Celery Root)


Nutrition Information
1 serving = 78 g (125 mL)
  • Source of Vitamin C (10% Recommended Daily Intake per serving)
  • Source of potassium (234 mg of potassium and 78 mg of sodium per serving)
  • Fat-free (0.2 g per serving)

Look For
celeriac with fresh celery aroma, fairly clean and firm to the touch.  Smaller ones are more tender and less woody.

To Store
trim off stalks and refrigerate unwashed, covered for up to a week.

To Prepare
peel, dice, slice or grate.  Use in soup, stews or substitute for potatoes.  Serve raw in salads.  Flavour combines celery and potato.

Celery


Nutrition Information
1 serving = 60 g (1 stalk)
  • Source of vitamin C (8% Recommended Daily Intake per serving)
  • Source of folacin (9% Recommended Daily Intake per serving)
  • Fat-free (0.1 g per serving)

Look For
crisp, rigid green stalks with fresh leaves.  Avoid limp or rubbery stalks.

To Store
cover, refrigerate unwashed for up to two weeks.

To Prepare
separate stalks and rinse thoroughly.  Trim leaves (reserve for soups), remove bottom end and any brown spots.  Dice, slice or cut into sticks.

Chayote


Nutrition Information
1 serving = 101 g (1/2 medium)
  • Source of vitamin C (19% Recommended Daily Intake per serving)
  • Source of folacin (13% Recommended Daily Intake per serving)
  • Source of dietary fibre (3.0 g per serving)
  • Sodium free (4 mg of sodium and 152 mg of potassium per serving)
  • Fat-free (0.3 g per serving)

Look For
firm, pear shaped unblemished chayotes.  Skin colour varies from cream to apple green.

To Store
refrigerate unwashed, covered for up to one week.

To Prepare
wash and cut in halves or quarters.  Steam, bake, boil, fry or eat raw.  Cooked seed is edible.  Use in soups, salads and main dishes.  Crisp pale flesh with apple cucumber flavour.

Corn


Nutrition Information
per 90 g serving (one ear)
  • High in folacin (19% Recommended Daily Intake per serving)
  • Source of vitamin C (10% Recommended Daily Intake per serving)
  • Source of potassium (243 mg of potassium and 14 mg of sodium per serving)
  • Source of dietary fiber (3.0 g per serving)

Look For
cobs with fresh looking green husks and moist stems.  Kernels should be juicy when pierced.

To Store
wrap unhusked ears with damp paper towel.  Cover, refrigerate for up to two days.

To Prepare
remove husks and silk, rinse.  To remove kernels, slice lengthwise along cob.

Cucumber


Nutrition Information
1 serving = 100 g (1/3 medium)
  • Source of Vitamin C (9% Recommended Daily Intake per serving)
  • Source of folacin (6% Recommended Daily Intake per serving)
  • Sodium free (2 mg of sodium and 144 mg of potassium per serving)
  • Fat-free (0.1 g per serving)

Look For
firm, well shaped bright green cucumbers.  Avoid soft, over mature or yellowing ones.

To Store
cover, refrigerate unwashed for up to one week.

To Prepare
rinse.  Peel skin if desired.  To remove seeds, halve lengthwise and scoop out.


Eggplant


Nutrition Information
1 serving = 82 g (250 mL)
  • Source dietary fibre (2.1 g per serving) 
  • Source of folacin (7% Recommended Daily Intake per serving)
  • Fat-free (0.1 g per serving)
  • Sodium free (2 mg of sodium and 178 mg of potassium per serving)

Look For
firm, purple eggplant that is heavy for its size, with glossy unbroken skin.

To Store
refrigerate unwashed covered for up to five days.

To Prepare
rinse and pat dry.  Discard stem.  Peel if desired.  Slice, cube or cut in half.  To reduce the amount of oil absorbed during cooking, sprinkle with salt and let drain for 30 minutes before cooking.  Rinse, pat dry and cook.  Bake or grill until tender.  Meaty texture.  Absorbs flavour of other foods.

Fennel


Nutrition Information
1 serving = 87 g (250 mL)
  • High in potassium (360 mg of potassium and 45 mg of sodium per serving)
  • Source of vitamin C (17% Recommended Daily Intake per serving)
  • Source of folacin (11% Recommended Daily Intake per serving)
  • Source of iron (5% Recommended Daily Intake per serving)
  • Fat-free (0.2 g per serving)

Look For
large white bulbs with crisp stalks and feathery green leaves with no splitting, drying or browning

To Store
refrigerate unwashed, covered for 3 to 4 days.

To Prepare
cut off a thin slice from the base and trim off the stalks to 2.5 cm (1") from the bulb.  Wash well.  Cut thin rounds or chunks, halve or slice.  Good raw or cooked.  Can be boiled, baked or marinated.  Has mild licorice flavour.

Jicama


Nutrition Information
1 serving = 90 g (175 mL)
  • High in Vitamin C (30% Recommended Daily Intake per serving)
  • High in dietary fibre (4.4 g per serving)
  • Source of folacin (5% Recommended Daily Intake per serving)
  • Sodium free (4 mg of sodium and 135 mg of potassium per serving)
  • Fat-free (0.1 g per serving)

Look For
smooth, firm, unblemished roots with light brown skin.

To Store
place in a cool dry place or refrigerate uncovered up to 3 weeks.  Once cut, refrigerate covered, up to 1 week.

To Prepare
peel and slice or dice and add to salads or to soup, stew and stir fry dishes.

Kohlrabi


Nutrition Information
1 serving = 70 g (125 mL)
  • Very high in Vitamin C (72% Recommended Daily Intake per serving)
  • Source of dietary fibre (2.5 g per serving)
  • Source of potassium (245 mg of potassium and 14 mg of sodium per serving)
  • Source of folacin (6% Recommended Daily Intake per serving)
  • Fat-free (0.1 g per serving)

Look For
small, smooth bulbs.  Green white or purple with blue green leaves.

To Store
cut off leaves and refrigerate bulbs unwashed, covered for up to 1 week.  Store leaves covered and refrigerated a few days.

To Prepare
peel bulb, slice and cook like a turnip.  Kohlrabi has a mild turnip flavour with crunchy texture and colour of cabbage.  Serve raw in salads.  Leaves are edible and taste like spinach.

Lettuce, Iceberg


Nutrition Information
1 serving = 56 g (250 mL)
  • High in folacin (16% Recommended Daily Intake per serving)
  • Fat-Free (0.1 g per serving)

Look For
a crisp head with fresh outer leaves, free of brown spots and yellow leaves.  It should be springy firm to gentle pressure.

To Store
remove core, rinse, dry well.  Wrap in towel, store in airtight container, refrigerate for up to five days.

To Prepare
tear into bite size pieces or shred for salads or sandwiches.

Lettuce, Leaf


Nutrition Information
1 serving = 56 g (250 mL)
  • Source of Vitamin A (11% Recommended Daily Intake per serving) 
  • Source of Vitamin C (17% Recommended Daily Intake per serving)
  • Source of folacin (13% Recommended Daily Intake per serving)
  • Source of iron (6% Recommended Daily Intake per serving)
  • Fat-free (0.2 g per serving)

Look For
crisp, deep coloured leaves free of brown spots and yellow leaves.

To Store
rinse, dry well.  Wrap in towel, store in airtight container, refrigerate for up to five days.

To Prepare
tear into bite size pieces or shred for salads or sandwiches

Lettuce, Romaine


Nutrition Information
1 serving = 56 g (250 mL)
  • Very high in folacin (35% Recommended Daily Intake per serving)
  • High in Vitamin A (15% Recommended Daily Intake per serving)
  • Source of Vitamin C (22% Recommended Daily Intake per serving)
  • Fat-free (0.1 g per serving)

Look For
crisp, dark green outer leaves, golden yellow inner leaves free of brown spots.

To Store
rinse, dry well.  Wrap in towel, store in airtight container, refrigerate for up to five days.

To Prepare
tear into bite size pieces or shred for salads or sandwiches.

Okra


Nutrition Information
1 serving = 95g (8 pods)
  • ery high in folacin (38% Recommended Daily Intake per serving)
  • High in Vitamin C (33% Recommended Daily Intake per serving)
  • Source of dietary fibre (2.5 g per serving)
  • Source of Vitamin A (6% Recommended Daily Intake per serving)
  • Source of iron (5% Recommended Daily Intake per serving)
  • Fat-free (0.1 g per serving)

Look For
deep green pods, tender but firm, free of blemishes.

To Store
refrigerate unwashed covered for up to 3 days.

To Prepare
trim off tip and cap.  Rinse and scrub to remove thin layer of fuzz.  Don't pierce pods.  Cook whole to prevent from becoming slippery.  Pots made of iron, tin, copper or brass cause them to be discoloured.  Okra flavour resembles eggplant.

Onions


Nutrition Information
1 serving = 100 g (1 small)
  • Source of Vitamin C (12% Recommended Daily Intake per serving)
  • Source of folacin (8% Recommended Daily Intake per serving)
  • Sodium free (4 mg of sodium and 165 mg of potassium per serving)
  • Fat-free (0.1 g per serving)

Look For
firm, small necked onions with brittle outer leaves. Avoid dark spotted or sprouted bulbs.

To Store
keep uncovered in a dry dark place for up to two months or at room temperature for up to three weeks. Cover cut portions and refrigerate for up to four days.

To Prepare
rinse, trim root and stem ends. Discard outer brittle leaves, Leave whole, cut into quarters, slice or chop.

Parsnip

Nutrition Information
1 serving = 67 g (125 mL)
  • High in folacin (20% Recommended Daily Intake per serving)
  • Source of Vitamin C (19% Recommended Daily Intake per serving)
  • Source of potassium (251 mg of potassium and 7 mg of sodium per serving)
  • Source of dietary fibre (3.3 g per serving)
  • Fat-free (0.2 g per serving)

Look For
firm, well shaped, medium parsnips with smooth surfaces.

To Store
refrigerate unwashed, covered for up to 10 days.

To Prepare
trim tops and root ends.  Rinse, scrub or peel skins.  Leave whole, slice, dice, cut into sticks or shred.  Boil, steam, microwave and stir fry.  Add to stews, soups or serve raw as an appetizer.

Pepper,  Sweet Red


Nutrition Information
1 serving = 100 g (1 medium)
  • Very high in Vitamin A (57% Recommended Daily Intake per serving)
  • Very high in Vitamin C (317% Recommended Daily Intake per serving)
  • Source of folacin (10% Recommended Daily Intake per serving)
  • Source of dietary fibre (2 g per serving)
  • Sodium free (2 mg of sodium and 177 mg of potassium per serving)
  • Fat-free (0.2 g per serving)

Look For
crisp, well shaped, bright red peppers with smooth skin.

To Store
cover, refrigerate unwashed for up to one week.

To Prepare
rinse.  Remove stem, seeds and pith.  Leave whole or cut.

Peppers, Green


Nutrition Information
1 serving = 100 g (1 medium)
  • Very high in Vitamin C (149% Recommended Daily Intake per serving)
  • Source of folacin (10% Recommended Daily Intake per serving)
  • Source of Vitamin A (6% Recommended Daily Intake per serving)
  • Sodium free (2 mg sodium and 177 mg of potassium per serving)
  • Fat-free (0.2 g per serving)

Look For
crisp, well shaped, bright green peppers with smooth skin.

To Store
cover, refrigerate unwashed for up to one week.

To Prepare
rinse.  Remove stem, seeds and pith.  Leave whole or cut.

Potato


Nutrition Information
1 serving = 150 g (1 medium with skin)
  • Very high in potassium (729 mg per serving)
  • High in vitamin C (45% Recommended Daily Intake per serving)
  • Source of folacin (15% Recommended Daily Intake per serving)
  • Source of iron (9% Recommended Daily Intake per serving)
  • Source of dietary fibre (2.7 g per serving)
  • Sodium free (5 mg per serving)
  • Fat-free (0.2 g per serving)

Look For
clean, firm, smooth potatoes, without sprouts, green areas or blemishes.

To Store
keep in a cool, dry, dark, ventilated place for up to two months or keep at room temperature for up to one week. Do not refrigerate except new potatoes for up to one week.

To Prepare
scrub well. Remove sprouts, decayed and green areas. Leave whole or peel cut as desired.

Pumpkin

Nutrition Information
1 serving = 87 g (175 mL)
  • Source of Vitamin A (14% Recommended Daily Intake per serving)
  • Source of Vitamin C (13% Recommended Daily Intake per serving)
  • Source of folacin (6% Recommended Daily Intake per serving)
  • Source of potassium (296 mg per serving)
  • Source of iron (5% Recommended Daily Intake per serving)
  • Sodium free (1 mg per serving)
  • Fat-free (0.1 g per serving)

Look For
even coloured, well matured ones heavy for size, not broken, cracked or soft.

To Store
keep at room temperature for up to one week; do not refrigerate.  Refrigerate cut portions up to 5 days.

To Prepare
cut in half, remove seeds and fibres.  Bake individual halves or cut in chunks and boil or steam.  Serve cubed, mashed or as a pumpkin pie.

Radishes


Nutrition Information
1 serving = 75 g (6 radishes)
  • Source of Vitamin C (29% Recommended Daily Intake per serving)
  • Source of folacin (9% Recommended Daily Intake per Serving)

Look For
crisp, firm smooth skinned radishes.  If tops are attached, they should be bright green and not wilted.

To Store
remove tops.  Cover, refrigerate unwashed, for up to one week.

To Prepare
trim stem and root ends.  Leave whole, slice, shred or chop.


Rutabaga


Nutrition Information
1 serving = 120 g (175 mL)
  • Very high in Vitamin C (50% Recommended Daily Intake per serving)
  • High in potassium (404 mg of potassium and 24 mg of sodium per serving)
  • Source of folacin (11% Recommended Daily Intake per serving)
  • Fat-free (0.2 g per serving)

Look For
blemish free, small to medium ones that are firm and heavy for size.

To Store
refrigerate unwashed for up to three weeks or keep at room temperature for up to one week.

To Prepare
rinse, slice off top and lay the flat surface on the cutting board.  Cut into small sections, then peel.

Snow Peas


Nutrition Information
1 serving = 72 g (125 mL)
  • Very high in Vitamin C (72% Recommended Daily Intake per serving)
  • Source of folacin (14% Recommended Daily Intake per serving)
  • Source of iron (11% Recommended Daily Intake per serving)
  • Sodium free (3 mg of sodium and 144 mg of potassium per serving)
  • Fat-free (0.1 g per serving)

Look For
firm, crisp and flat green pods.

To Store
refrigerate unwashed covered for up to 3 days.

To Prepare
rinse and break off ends.  Leave whole or cut.  Good in stir fries or in salads.  They require little cooking.

Spinach


Nutrition Information
1 serving = 60 g (250 mL)
  • Very high in folacin (53% Recommended Daily Intake per serving)
  • Very high in Vitamin A (40% Recommended Daily Intake per serving)
  • Source of Vitamin C (28% Recommended Daily Intake per serving)
  • Source of iron (12% Recommended Daily Intake per serving)
  • Source of potassium (335 mg of potassium and 47 mg of sodium per serving)
  • Fat-free (0.2 g per serving)

Look For
fresh crisp leaves with solid green colouring.

To Store
discard yellow or damaged leaves.  Remove stems and ribs if desired.  Rinse in cold water, drain, wrap in towel.  Cover, refrigerate two to four days.  If in a bag, store as is.

To Prepare
rinse.  Leave whole or tear into bite size pieces.

Squash, Winter


Nutrition Information
1 serving = 100 g (175 mL)
  • Very high in Vitamin A (41% Recommended Daily Intake per serving)
  • High in potassium (350 mg per serving)
  • Source of Vitamin C (21% Recommended Daily Intake per serving)
  • Source of folacin (10% Recommended Daily Intake per serving)
  • Sodium free (4 mg per serving)
  • Fat-free (0.2 g per serving)

Look For
a squash heavy for its size with hard rind that's not shiny.

To Store
keep in a cool, dry, dark and ventilated place for up to two months or at room temperature for one week.  If cut, cover refrigerate for up to five days.

To Prepare
rinse.  Cut squash in half.  Remove seeds and stringy fibre.  Cut into serving sizes before cooking.

Sweet Potato


Nutrition Information
1 serving = 130 g (1 medium)
  • Very high in Vitamin A (261% Recommended Daily Intake per serving)
  • High source of Vitamin C (49% Recommended Daily Intake per serving)
  • Source of potassium (265 mg of potassium and 17 mg of sodium  per serving)
  • Source of iron (5% Recommended Daily Intake per serving)
  • Source of folacin (8% Recommended Daily Intake per serving)
  • Source of dietary fibre (3.9 g per serving)
  • Fat-free (0.4 g per serving)

Look For
firm, well shaped tubers with bright uniform colouring, skins free of cracks.

To Store
keep uncovered at room temperature for up to 1 week.

To Prepare
scrub well.  Leave whole or peel and cut as desired.  Eat raw or grate into salads.  Bake, boil or microwave until tender when pierced.  The creamy brown skinned type has cream coloured dry flesh.  The reddish purple type has orange moist flesh.

Tomato


Nutrition Information
1 serving = 150 g (1 medium)
  • High in Vitamin C (41% Recommended Daily Intake per serving)
  • High in potassium (361 mg per serving)
  • Source of folacin (10% Recommended Daily Intake per serving)
  • Source of Vitamin A (9% Recommended Daily Intake per serving)
  • Sodium free (6 mg per serving)

Look For
smooth well formed, firm ones, heavy size and uniform in colour.

To Store
keep tomatoes unwashed and uncovered at room temperature, out of direct sunlight, for up to one week.  Do not refrigerate unless very ripe.  To ripen, store in a paper bag at room temperature.

To Prepare
rinse.  Remove stem.  Leave whole or cut as desired.  Blanching will remove skins.

Zucchini


Nutrition Information
1 serving = 100 g (175 mL)
  • Source of Vitamin C (15% Recommended Daily Intake per serving)
  • Source of folacin (10% Recommended Daily Intake per serving)
  • Source of potassium (248 mg per serving)
  • Sodium free (3 mg per serving)
  • Fat-free (0.1 g per serving)

Look For
small, smooth skinned, bright coloured zucchini.  Small ones are less seedy and more tender.

To Store
cover, refrigerate unwashed for up to one week.

To Prepare
rinse, trim ends, peel if desired.  Slice, cube or cut into sticks.