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Produce guide-Healthy eating in Miami

Bok Choy

Also called “Chinese cabbage”.  Every part of the plant can be eaten.  It’s crunchy & juicy, has a mild & sweet flavor, and is not as bitter as other greens like kale.  You can sauté it or eat the young plants raw in a salad.


This cruciferous veggie is full of disease-fighting antioxidants, vitamins A & K, fiber, and minerals like calcium and potassium.


Healthy Eating in Miami & getting vegetable information in Miami is fun & easy at the farmers market!

Romanesco

Is this not the most gorgeous vegetables you have ever seen?!  


This is romanesco broccoli or Roman cauliflower.  It is from Italy & is recognized by its lime-green color and beautiful spirals.  It is a little crunchier than cauliflower, but has a more delicate, nutty flavor.  It is best served roasted with a little olive oil & seasoning.


Romanesco is rich in vitamins C & K, fiber, and antioxidants.


Swiss Chard

This leafy green is a nutritional powerhouse.  It’s high in iron, potassium, calcium & phosphorus and packed with vitamins K & A.  The pigments that give chard it’s richly-colored stems also makes it high in disease-fighting antioxidants.  


This tasty spring & fall veggie has been grown for centuries all over the Mediterranean.  Cook it like you would any other green, leafy vegetable.  It has a taste similar to spinach, but less bitter than kale.

Cucumbers

Did you know that cucumbers are full of water?  They are a very versatile veggie too.  Enjoy them peeled, fresh and cut up with a little salt and pepper, on sandwiches with cream cheese, or pickled.

Radish

Roasted Radishes

Have you ever had a roasted radish?  I never had until a few weeks ago.  Radishes are very low carb and really take the place of potatoes when baking a chicken or a roast.  Here an easy way to roast your radish!

1 pound radishes

3 cloves of finely minced garlic

Sea salt to taste

Ground black pepper to taste

1/4 cup olive oil

Preheat oven to 450'  Place radishes and all of the ingredients into a bowl and mix well.  Place seasoned radishes on baking sheet and cook for 20 minutes.  

Kohlrabi

Also known as German turnip, this veggie is popular in Germany and areas of the world inhabited by German immigrants, as well as parts of Asia.  The taste & texture is similar to a broccoli stem, but milder & sweeter. The leaves, stems & bulb are all edible, but the skin from the bulb should be removed before eating.  This relative of the wild cabbage is delicious cooked or raw. You can find white, pale green & purple varieties at the market.


Kohlrabi is high in vitamins A, B, E & K and minerals like calcium, iron, potassium & selenium (a powerful antioxidant).

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