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P

Parsnip

Nutrition Information
1 serving = 70 g (125 mL)

• High in folacin (21% Recommended Daily Intake per serving)
• High in Vitamin K (20% Recommended Daily Intake per serving)
• High in manganese (20% Recommended Daily Intake per serving)
• Source of Vitamin C (20% Recommended Daily Intake per serving)
• Source of fibre (2 g per serving)
• Fat-free (0.2 g per serving)

Look For

Firm, well shaped, medium parsnips with smooth surfaces.

To Store

Refrigerate unwashed, covered for up to 10 days.

To Prepare

Trim tops and root ends. Rinse, scrub or peel skins. Leave whole, slice, dice, cut into sticks or shred. Boil, steam, microwave and stir fry. Add to stews, soups or serve raw as an appetizer.

 

  

Peas, green

Nutrition Information
1 serving = 77 g (125 mL)

• Very high in Vitamin C (51% Recommended Daily Intake per serving)
• High in Vitamin K (24% Recommended Daily Intake per serving)
• High in folacin (23% Recommended Daily Intake per serving)
• High in manganese (16% Recommended Daily Intake per serving)
• Source of zinc (11% Recommended Daily Intake per serving)
• Source of magnesium (10% Recommended Daily Intake per serving)
• Source of phosphorus (8% Recommended Daily Intake per serving)
• Source of Vitamin B6 (7% Recommended Daily Intake per serving)
• High in fibre (4 g per serving)
• Sodium-free (4 mg per serving)
• Fat-free (0.3 g per serving)

Look For

Firm, bright green, medium-sized pods with no signs of decay or wilting.

To Store

Refrigerate peas in a perforated plastic bag for 3-5 days.

To Prepare

 Shell peas immediately before using. Boil (2-3 minutes - use the minimum amount of water needed). Do not add salt, as they'll toughen up. Steam 1-2 minutes.

 

  

Pepper, Sweet Red

Nutrition Information
1 serving = 79 g (125 mL)

• Very high in Vitamin C (168% Recommended Daily Intake per serving)
• High in folacin (16% Recommended Daily Intake per serving)
• Source of Vitamin B6 (13% Recommended Daily Intake per serving)
• Sodium-free (3 mg per serving)
• Fat-free (0.2 g per serving)

Look For

Crisp, well shaped, bright red peppers with smooth skin.

To Store

Cover, refrigerate unwashed for up to one week.

To Prepare

Rinse. Remove stem, seeds and pith. Leave whole or cut.

 

  

Peppers, Green

Nutrition Information
1 serving = 78 g (125 mL)

• Very high in Vitamin C (106% Recommended Daily Intake per serving)
• Source of Vitamin B6 (10% Recommended Daily Intake per serving)
• Source of Vitamin K (7% Recommended Daily Intake per serving)
• Sodium-free (2 mg per serving)
• Fat-free (0.1 g per serving)

Look For

Crisp, well shaped, bright green peppers with smooth skin.

To Store

Cover, refrigerate unwashed for up to one week.

To Prepare

Rinse. Remove stem, seeds and pith. Leave whole or cut.

 

  

POTATO, RED

Nutrition Information
1 serving = 79 g (125 mL)

• Source of Vitamin C (26% Recommended Daily Intake per serving)
• Source of magnesium (7% Recommended Daily Intake per serving)
• High in potassium (323 mg per serving)
• Fat-free (0.1 g per serving)

Look For

Clean, firm, smooth potatoes, without sprouts, green areas or blemishes.

To Store

Keep in a cool, dry, dark, ventilated place for up to two months or keep at room temperature for up to one week. Do not refrigerate except new potatoes for up to one week.

To Prepare

Scrub well. Remove sprouts, decayed and green areas. Leave whole or peel cut as desired.

 

  

POTATO, white

Nutrition Information
1 serving = 79 g (125 mL)

• Source of Vitamin C (26% Recommended Daily Intake per serving)
• Source of magnesium (7% Recommended Daily Intake per serving)
• High in potassium (361 mg per serving)
• Fat-free (0.1 g per serving)

Look For

Clean, firm, smooth potatoes, without sprouts, green areas or blemishes.

To Store

Keep in a cool, dry, dark, ventilated place for up to two months or keep at room temperature for up to one week. Do not refrigerate except new potatoes for up to one week.

To Prepare

Scrub well. Remove sprouts, decayed and green areas. Leave whole or peel cut as desired.

 

  

Potato, Yellow

Nutrition Information
1 serving = 167 g (1 medium without skin boiled)

• High in Vitamin B6 (25% Recommended Daily Intake per serving)
• Source of Vitamin C (21% Recommended Daily Intake per serving)
• Source of magnesium (13% Recommended Daily Intake per serving)
• Source of zinc (5% Recommended Daily Intake per serving)
• Source of fibre (2.3 g per serving)
• Fat-free (0.2 g per serving)

Look For

Clean, firm, smooth potatoes, without sprouts, green areas or blemishes.

To Store

Keep in a cool, dry, dark, ventilated place for up to two months or keep at room temperature for up to one week. Do not refrigerate except new potatoes for up to one week.

To Prepare

Scrub well. Remove sprouts, decayed and green areas. Leave whole or peel cut as desired.

 

  

Pumpkin

Nutrition Information
1 serving = 61 g (125 mL)

• Source of Vitamin C (9% Recommended Daily Intake per serving)
• Source of potassium (208 mg per serving)
• Sodium-free (1 mg per serving)
• Fat-free (0.1 g per serving)

Look For

Even coloured, well matured ones heavy for size, not broken, cracked or soft.

To Store

Keep at room temperature for up to one week; do not refrigerate. Refrigerate cut portions up to 5 days.

To Prepare

Cut in half, remove seeds and fibres. Bake individual halves or cut in chunks and boil or steam. Serve cubed, mashed or as a pumpkin pie.