Leek

Leeks are part of both the garlic and onion varieties and are available year-round in most regions. They’re rich in folic acid, iron, vitamin B6, and vitamin C. Choose those with crisp, brightly colored leaves and an unblemished white portion. Avoid any with withered or yellow-spotted leaves. Leeks may be refrigerated in a plastic bag for up to five days.

Garlic

Garlic is best known for its wide variety of health benefits. It’s rich in vitamins B1, B2, and C, calcium, folate, iron, zinc, potassium, and pantothenic acid. It’s no wonder Rachael uses it in her cooking! Fresh garlic is available year-round. Purchase firm, plump bulbs with dry skins and be sure to avoid heads with soft or shriveled cloves. Garlic may be stored in an open container (away from other foods) in a cool, dark place for up to eight weeks.

Squash

Squash varies in size, shape and color and are generally divided into two categories: winter squash and summer squash. They’re a good source of iron, riboflavin, niacin and vitamins A and C. If cooking with squash is unfamiliar to you, check out some of Rachael’s recipes listed below for some great, tasty dishes!

Beets

Beets are rich in vitamins A and C, thiamine, riboflavin, niacin, calcium, iron, phosphorus, and protein. These red jewels are available year-round and should be chosen by their firmness and smooth skins. Store them in a plastic bag in the refrigerator for up to three weeks. Not sure what to cook them with? Take a look at the recipes featured below for some ideas!

Cauliflower

Cauliflower is a variety of cabbage that is high in vitamin C and iron. The vegetable comes in three basic colors: green, purple, and the most popular, white. When purchasing cauliflower, choose firm and compact heads with leaves that are green with no sign of yellow. When raw, you can keep cauliflower refrigerated for about 3 to 5 days after purchase; once cooked, for 1-3 days.

Blue Cheese

The distinct flavor of blue cheese actually comes from a particular mould that grows on it. Some of the most popular blue cheese varieties you might see include Gorgonzola, Roquefort, and Stilton. The aroma and flavors of blue cheese get stronger as they age, however this does not mean the cheese is spoiling.

Avocado

Avocado is the fruit with the highest amount of protein and has been cultivated for over 7,000 years. There are at least 500 varieties grown all over the world. Once purchased, ripe avocadoes should be kept in the refrigerator.

Anchovies

Anchovies are a small silvery fish native to the Mediterranean and southern European coast. You will often see these used in Mediterranean cuisines and are generally sold canned in oil or cured. If you purchase canned anchovies, they can be stored for up to 2 years at room temperature, or if they have been opened, they will stay good for up to 2 months.

Shrimp

This type of shellfish has hundreds of different varieties which fall into two classifications: warm-water shrimp and cold-water shrimp. The familiar size categories are colossal, jumbo, extra-large, large, medium, small and miniature. Shrimp are available year round and can be prepared in a variety of ways: boiled, fried, baked, grilled, etc. Uncooked shrimp should be washed in cold water, drained well and stored tightly covered in the refrigerator for up to two days. Cooked shrimp can be refrigerated for up to three days. Shrimp can be frozen for up to three months; to defrost, place in the refrigerator over night or in cold water.

Orange

This vitamin C packed fruit is native to Southeast Asia but is now grown all over the world. The fruit flourishes in warm-climate areas, but today, the United States is the world’s largest producer of oranges. There are three basic types of oranges, and all can be prepared and used differently: sweet oranges (like the Valencia), loose-skinned oranges (like the Mandarin), and bitter oranges (like the Seville). When buying oranges, the fruit should be firm and should be free of soft spots and will last in the refrigerator for up to two weeks.

Apple

With thousands of varieties of apples available year-round, apples are an extremely popular fruit. Apples should be purchased based on their intended use; they can be eaten raw or used for cooking. They should be well-colored (whichever color you choose: yellow, green, red, etc.), firm and bruise-free; they can be stored in a cool, dark place such as in a plastic bag in the refrigerator. They are high in vitamins A and C, as well as high in fiber, and rich in antioxidants.

Rice

Potatoes fall into four basic categories here in the U.S.: Russet, long white, round white, and round red. These comfort-food staples are high in vitamins C and B-6, potassium, and are low in sodium. Potatoes can be fried, baked, whipped and prepared in nearly any way you can imagine! While some types are better for certain recipes, this is one of the most versatile vegetables available.

Potatoes

Potatoes fall into four basic categories here in the U.S.: Russet, long white, round white, and round red. These comfort-food staples are high in vitamins C and B-6, potassium, and are low in sodium. Potatoes can be fried, baked, whipped and prepared in nearly any way you can imagine! While some types are better for certain recipes, this is one of the most versatile vegetables available.

Spinach

This leafy green vegetable is rich in vitamin A, vitamin C, and iron. It is available all year round and should have dark green, crisp leaves. Spinach will last up to three days in a plastic bag, refrigerated. It can be eaten raw (such as in a salad), or can be prepared in a number of different ways (such as sautéed). Many dishes that have spinach in them will be listed on menus as ‘a la Florentine’.

Brussels Sprouts

A member of the cabbage family, Brussels Sprouts grow in rows on a single stalk. They are high in vitamins A and C, and are a decent source of iron. The smaller the sprout, the more tender the flavor. They should be bright green in color. Brussels Sprouts can be prepared in a number of different ways and are normally available from the end of August through March. They should be stored in the refrigerator in an airtight container for up to three days. After three days, they may develop a much stronger taste.

Sweet Potatoes

There are many varieties of sweet potatoes, but two are grown more commercially and are available in the United States regularly. Popular during the holiday months, they’re often used in casseroles and pies. Sweet potatoes are extremely high in vitamins A and C and are becoming more popular in restaurants where they are baked, boiled, sautéed, sliced and baked as chips or served as a healthier alternative to ordinary french fries. When purchasing sweet potatoes, their size should be small to medium and they should have smooth, unbruised skin. Store them in a cool dry, place, not the refrigerator. When stored properly, they can last for three to four weeks.

Arugula

This green, leafy plant is popular in France and Italy. Its seeds are used to make mustard, while the greens add flavor to salad, pasta and all sorts of dishes. The leaves can be eaten hot or cold, so rip off a piece and give it a try!

Ginger

Most familiarly a spice in Asian cooking, the edible part of the ginger plant is found underground. The roots, not the leafy greens sticking out of the ground, are the parts of the plant used in cooking! Asian cultures use the spice in many ways - as a sweetener for desserts, pickled as a snack or condiment, as a spice in main dishes and even to flavor tea. On this side of the world, its most popular form is in ginger ale. Not only used in cooking, ginger is said to help relieve upset stomachs. So the next time you're feeling queasy, reach for the root!

Tomatoes

Summer is the season for this sweet, full-flavored fruit (yes, it's actually a fruit!). They're most often red, but certain older varieties (called "heirlooms") can be green, yellow, purple ... even striped! They are used in Mediterranean cooking, particularly Italian cuisine. They contain lycopene, which is a powerful antioxidant, so they're healthy as well as delicious!

Romaine Lettuce

Romaine is one of the most popular lettuces. It has a mild flavor and a great bite to it. Romaine is most often found in Caesar salads, its sturdy leaves hold dressing really well. Because of its great texture, romaine provides a great base for any salad. Toss it with just about anything, top it with your favorite dressing and crunch away!

Ricotta Cheese

Ricotta cheese is one of the most popular Italian cheeses. Although most people only know the soft, cottage cheese-like form, ricotta comes in many different tastes and shapes. It can be smoked, or dried out to form a hard cheese. Most people recognize it when it comes in pasta dishes like lasagna or baked ziti but ricotta can also be found in Italian cheesecakes and cannoli. Who knew this yummy cheese had such a sweet side!

Salmon

Salmon is one of the most popular edible fishes, probably because they're so good for you! Their meat is high in protein, Omega-3 fatty acids and vitamin D, and is pink/orange in color. In Japan, they eat not only the fish, but also its eggs. Try it smoked, broiled, poached, grilled or roasted.

Mango

Mangoes are a sweet fruit that grow on trees. They are found in tropical climates, particularly in India, Southeast Asia, South America and the Caribbean. Mangoes are high in Vitamins C, A, E, B6 and other B Vitamins, which have led people to label them a "super fruit."

You can eat them raw, blended in smoothies or as a sweet counterpoint to any spicy or tangy dish.

Basil

One of the highlights of summer herb gardens is basil. The green leafy herb is aromatic and flavorful, and can be used in recipes or as a final garnish.

It is most familiarly used in Italian cooking in tomato sauce, on pizza, in panini and even on its own as pesto. Basil pops up in Thai cuisine as well ... all the way across the globe!

Onions

Onions are one of the cornerstones of all Western cooking, despite the fact that they make some people cry.

Onions come in all different shapes, sizes, colors and even tastes - there are sweet ones, strong ones, green ones and ones no bigger than the size of a grape. If you think onions are too strong, try cooking them for a while. Because they have a lot of sugar in them, they actually become sweet!

Peas

Don't let their size fool you, these little guys are packed with B vitamins and Vitamin C. They're on many babies' "first foods" lists so even if you don't eat them now, you probably did at some point. Why not give them another shot? See how many you can pick up on your fork without them falling off!

Black Beans

Most beans are a great, inexpensive source of protein, which makes them a staple of many vegetarian diets. Black beans are also a great source of antioxidants.

They are very popular in Latin American foods, served as a side dish in Cuba or in a burrito in Mexico. Mash'em, eat 'em cold or smothered with cheese ... pick your pleasure!

Zucchini

How many other foods do you know of that start with a "Z"? Zucchini is low in calories and packed with folate, potassium and vitamin A. And, it's a great time to try this new food because they flourish in summer. They come in all different sizes - the biggest one on record weighed a whopping 65 pounds!

Mushrooms

They might not necessarily be a "new" food but why not use this as a chance to get non-mushroom eaters (grown-ups included) to try them? There are hundreds of different kinds of mushrooms, and they come in all different colors. Try a few and see which ones you like the best!

Prosciutto

Prosciutto (pronounced pro-SHOO-toe) is an Italian dry-cured ham. It's made by curing individual hams for three whole years and is a favorite in pasta dishes, as a stuffing in meats or as part of an antipasto platter.

One of the best ways to eat prosciutto is wrapped around chunks of ripe melon. It's the perfect summer snack!

Roast Beef

Even though it's a simple food, many parents can't get their little ones to eat meat. So in response to all of their requests, we've added Roast Beef to the New Food Crew list.

Roast Beef was traditionally served at Sunday dinner, as meat was rather expensive and the dish took a while to prepare. These days, you can find it at banquets, delis and buffets ... and not just on Sundays!

Avocado

Although they're not sweet, avocados are considered a fruit and technically they're a berry! They grow on trees in Mexico and South America and are high in fiber, potassium and vitamins. They are also high in fat - but it's the good kind (monounsaturated), so feel free to have at 'em!

Gnocchi

It's a funny looking word but it's quite easy to say, once you get the hang of it (it's pronounced: n'YO-kee). Gnocchi are Italian potato dumplings. Italian cooks use them as an alternative to pasta, serving them with tomato sauce, pesto or butter, and usually with lots of cheese on top!

Polenta

This simple boiled cornmeal shows up on tables in many different countries, and in Italy it's known as polenta! In England, it's porridge. In the American South, it's grits. It might not be an entirely new food because most people probably ate it when they were a baby. It just has a fancy Italian name in these recipes.

Eggplant

English people call it an "aubergine" but on this side of the Atlantic, it's an eggplant. Did you know it's really a big berry? Eggplants come in all sizes and colors - there are white, yellow, even striped ones, but the most popular are the deep purple ones you see in the grocery store.

Chorizo

If you like sausage, try some chorizo! This spicy treat is a pork sausage that is eaten almost daily by people in Mexico, Spain and Portugal. Look for the fresh kind at the meat counter or the cured version (like salami) at the deli. Olé!

Chickpeas

Chickpeas are also known as garbanzo beans, which is fun to say! Grown mostly in India, West Asia and countries around the Mediterranean, chickpeas are an excellent source of folic acid, potassium, magnesium and other vitamins.

Artichoke

The best time to eat artichokes is in the spring, when they're at their peak. The flower bud of a tall garden plant, they may look unfriendly but are delicious to eat - you just have to know how. Peel the leaves and slide them through your teeth. They'll fill you up with potassium, folic acid and calcium!

Asparagus

It grows in the ground and is ready just in time for spring. The tall, slim stalks are packed with vitamins B and C, and lots of iron. And did you know? Asparagus can be green, white or purple!