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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.