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Garlic

Garlic Basics

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

Peppers (Hot)

Hot Pepper Basics

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

Leek Basics

Leek Basics

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

Turnips

Turnip Basics

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

Kale Basics

About Kale

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

Mushroom

Mushroom Basics

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

Eggplant

Eggplant Basics

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

Asparagus

Asparagus Basics

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

Peas

Peas Basics

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

Celery

Celery Basics

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

Cabbage

Cabbage Basics

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

Winter Squash

Winter Squash Basics

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

Potatoes

Potato Basics

Potatoes are loaded with vitamin 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

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.

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.

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:

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