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A

Amaranth leaves

Nutrition Information
1 serving = 30 g (250 mL)

• Very high in Vitamin K (421% Recommended Daily Intake per serving)
• Source of Vitamin C (21% Recommended Daily Intake per serving)
• Source of calcium (6% Recommended Daily Intake per serving)
• Source of magnesium (6% Recommended Daily Intake per serving)
• Source of iron (5% Recommended Daily Intake per serving)
• Fat-free (0.1 g per serving)

Look For

Fresh, crisp, green bunches with no evidence of insect damage.

To Store

Keep refrigerated in a plastic bag. Use within one week.

To Prepare

Rinse. Leave whole or tear into bite size pieces.

 

  

ARROWROOT

Nutrition Information
1 serving = 63 g (125 mL)

• Very high in folacin (97% Recommended Daily Intake per serving)
• Source of iron (10% Recommended Daily Intake per serving)
• Source of Vitamin B6 (9% Recommended Daily Intake per serving)
• Source of Vitamin B1 (7% Recommended Daily Intake per serving)
• Source of potassium (288 mg per serving)
• Fat-free (0.1 g per serving)

Look For

Select tubers that are firm and unblemished with a slightly silky sheen.

To Store

Stored for up to 2 weeks in a plastic bag in the fridge.

To Prepare

Peel the tuber, and then boil it or add it to a stir fry.

 

  

Artichoke

Nutrition Information
1 serving = 128 g (1 medium)

• Very high in fibre (6 g per serving)
• Very high in folacin (40% Recommended Daily Intake per serving)
• High in Vitamin K (24% Recommended Daily Intake per serving)
• Source of Vitamin C (25% Recommended Daily Intake per serving)
• Source of iron (12% Recommended Daily Intake per serving)
• Fat-free (0.2 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.

 

  

Arugula

Nutrition Information
1 serving = 21 g (250 mL)

• Very high in Vitamin K (29% Recommended Daily Intake per serving)
• Source of Vitamin C (5% Recommended Daily Intake per serving)
• Source of folacin (9% Recommended Daily Intake per serving)
• Fat-free (0.1 g per serving)

Look For

Bright green leaves that are delicately crisp with stems that are neither withered nor slimy.

To Store

Loosely wrap Arugula in damp paper towels and place in a plastic bag for up to 3 days in the fridge.

To Prepare

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

 

  

Asparagus

Nutrition Information
1 serving = 96 g (6 medium spears)

• Very high in Vitamin K (50% Recommended Daily Intake per serving)
• High in folacin (23% Recommended Daily Intake per serving)
• High in iron (15% Recommended Daily Intake per serving)
• Source of Vitamin B1 (10% Recommended Daily Intake per serving)
• Source of fibre (2 g per serving)
• Fat-free (0.1 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.