Food Hero , category, monthly-magazine-categories, vegetables (2025)

Potatoes

Potato Basics

Potatoes are loaded withvitamin C and potassium.

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  • Choose clean, smooth, firm potatoes with no cuts, bruises, sprouts or green skin.
  • Potatoes are available year round. For best quality, buy the amount you can use within a few weeks.
  • Potatoes are also available frozen, canned and dehydrated.

For best results, match the type of potato with the suggested ways of cooking them.

Russet:bake, mash, roast

White:all ways

Last updated: Nov 06, 2020

Black-Eyed Peas

Black-Eyed Pea Basics

Black-eyed peas are filled with protein, fiber and minerals like potassium and iron.

Last updated: Nov 18, 2024

Garlic

Garlic Basics

Garlic adds flavor to food and contains compounds that promote good health.

Last updated: Mar 20, 2024

Peppers (Hot)

Hot Pepper Basics

Hot peppers are rich in vitamins and minerals for good health.

Last updated: Dec 15, 2023

Leek Basics

Leek Basics

Leeks provide antioxidants and nutrients for good health, including vitamins A, C and K.

Last updated: Nov 06, 2023

Turnips

Turnip Basics

Eat the roots and the leaves for vitamins A and C.

Last updated: Oct 17, 2023

Kale Basics

About Kale

Kale is rich in vitamins, minerals and fiber for a healthy body.

Last updated: Sep 15, 2023

Mushroom

Mushroom Basics

Mushrooms are a good source of B vitamins, which help the body produce energy from food.

Last updated: Sep 07, 2023

Eggplant

Eggplant Basics

Eggplant is a good source of fiber, which helps with digestion and may lower your risk for heart disease.

Last updated: Jun 21, 2023

Asparagus

Asparagus Basics

Asparagus is an excellent source of folate, a vitamin that helps make new cells and is important for a healthy pregnancy.

Last updated: May 26, 2023

Peas

Peas Basics

Peas contain many nutrients, including fiber and vitamins A and C.

Last updated: Feb 22, 2023

Celery

Celery Basics

Celery provides water and fiber, which are good for hydration and digestion.

Last updated: Sep 19, 2022

Respecting Indigenous Foods: Squash

Respecting Indigenous Foods: Squash

Squash is an excellent source of fiber and vitamins A and C.

Food Hero , category, monthly-magazine-categories, vegetables (1)

Last updated: Apr 21, 2022

Freezing Vegetables

Freezing Vegetables

Freezing is a good way to store vegetables

Last updated: Dec 20, 2020

Cabbage

Cabbage Basics

Cabbage is an excellent source of vitamins C and K and a good source of fiber.

Last updated: Nov 12, 2021

Winter Squash

Winter Squash Basics

Winter squash is an excellent source of vitamin A and also provides many minerals.

Last updated: Nov 04, 2021

Cucumber

Cucumber Basics

Cucumbers are full of water, for good hydration and digestion.

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  • The most common types of cucumbers can be found in grocery stores year round.
  • Choose cucumbers that are firm and evenly colored. Avoid those with scars or soft spots.
  • Cucumbers of different shapes, sizes and colors can be found in season at farmers' and specialty markets. In Oregon, this is usually July to October.

Cucumbers belong to the same plant family as squash and melons.

Last updated: Jan 12, 2021

Parsnip

Parsnip Basics

Parsnips are packed with fiber, folate and vitamins C and K.

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  • Choose parsnips that are firm and dry with even color, from off-white to pale yellow.
  • Choose small to medium parsnips (8 to 10 inches long) for the best flavor and texture.
  • Large parsnips may have a thicker skin and woodier center but they are good cooked.
  • Frozen parsnips may be found in the freezer section of some grocery stores.

Parsnips are related to carrots, celery, parsley and cilantro.

Last updated: Oct 31, 2020

Pizza

Pizza Basics

Go heavy on veggies and fruit for color and added health benefits.

Make It At Home

1. Crust

For an extra-quick crust: use French bread, tortillas, pita or flat bread, English muffins or pre-baked crusts.

For a dough crust:

Last updated: Mar 03, 2020

Food Hero , category, monthly-magazine-categories, vegetables (2025)
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