Avocado

Avocado oil is a monounsaturated fat. The purified oil has a very high smoke point of about 510°F/265°C, making it suitable for the very hottest types of frying.
The avocado, also known as the avocado pear or alligator pear, is a starchy high-fat fruit. Like the tomato, it is not sweet and is sometimes considered a vegetable. The avocado is very popular in vegetarian cuisine, making a good substitute for meats and cheeses in sandwiches because of the high fat content. The fruit is not sweet, but starchy, flavorful, and of smooth, more or less creamy, texture. Avocados have a large smooth pit and a leathery skin, both of which are easy to remove. The flesh is typically greenish yellow to golden yellow if ripe, turning dark soon after exposure to air. Mashed avocados are excellent baby food.
Avocado varieties can be classified into two types. The type grown in dry areas has a rough dark skin which may be almost black. This type is the size of a small pear. It is the creamiest and best tasting because of its high fat content. The type grown in wet areas has a bright green skin. It is larger, perhaps 5 inches long and 3.5 in diameter. This type is commonly chosen for the more-attractive skin and for reduced calories, though it is generally inferior for eating.Avocados ripen a few days after they are picked, but ripen faster if stored with other fruit such as bananas.Avocados have a taste reminiscent of Century eggs.

Nutrition Facts

Avocado is very low in Cholesterol and Sodium. It is also a good source of Dietary Fiber, Vitamin C, Vitamin K and Folate. Each avocado has 230 calories.

Seasonality

The precise season for avocados depends highly on the cultivar, but nearly all varieties reach their peak season around spring. The Hass avocado is the only variety that is available all year.Northern Hemisphere Feb-June.Southern Hemisphere August-december.

Avacado Recipe
Guacamole is a spicy Mexican (or Tex-Mex) paste made from crushed avocado and various seasonings, usually including onions, peppers, garlic and tomatoes. Guacamole is used as a condiment, an ingredient, and as an appetizer when served with tortilla chips.
Recipes
Ingredients

3 avocados

2 tablespoons pico de gallo

juice of 1/2 lime

1 chopped Jalapeño OR 2 tablespoons crushed red pepper OR 1 tablespoon cayenne pepper

1 teaspoon salt

4 teaspoon olive oil

1 1/2 teaspoon chopped garlic

1/2 teaspoon ground black pepper 1 minced jalapeño OR 2 minced serrano chiles OR 2 tablespoon minced any chile pepper like (adjust for spiciness)

Procedure

Pit the avocados. Score avocado meat without cutting through the skin. Scoop out one avocado with a large spoon and place in mixing bowl. Add the lime juice and stir to evenly coat the avocados. Stir in the Pico de Gallo, garlic, oil, jalapeño, salt, red pepper, and black pepper, mashing and tossing the avocado pieces until thoroughly mixed. Then scoop out the other avocados and gently mix and toss in the larger pieces. The guacamole is the right consistency when more large pieces than mashed parts remain. Garnish with a sprig of cilantro.

Recipe (quick)

This recipe is great if you have the ripe avocadoes because you can make it in about five minutes.
Ingredients

3-4 ripe avocados

juice of 1/2 lime

mild storebought salsa
Procedure

Peel, seed, and mash the avocados.

Add the juice of 1/2 lime.

Stir in store bought (but fresh) mild or medium salsa to taste. Serve immediately.

VariantFor fancier version, make your own Pico de Gallo and use instead of store-bought salsa.

Eggplant

Eggplant

Eggplant is a very bitter vegetable and it must be prepared carefully.

Eggplant (also known as aubergine) is a shiny bulbous vegetable in the nightshade family that comes in green, white, or, more commonly, purple. The eggplant itself is actually a berry, and its edible watertight skin and disc-like seeds show clearly its similarity to peppers and tomatoes. Unlike its cousins, however, the eggplant has a firm, dense flesh that is too bitter to eat raw. Eggplants range in size from large purple gourds bigger than a person's hand to tiny marble-sized green Asian eggplants. The smaller varieties are said to be less bitter and to need less preparation. Many people find eggplant to be an acquired taste. Its versatility leads to eggplant dishes in many different cuisines, from Japan to India to Italy.
Eggplant is a very bitter vegetable and it must be prepared carefully. The usual preparation method is to slice it, wash it well, and then rub it with salt. The salt pulls out the bitter juices via osmosis, so when preparing it is often best to put the slices of eggplant on a rack over a sink or on paper towels. Wash the salt off after at least thirty minutes, dry thoroughly, and cook the eggplant as desired. When the eggplant has been "purged" in this manner, the flesh becomes much more absorbent and flexible, like a sponge, and is excellent at absorbing other liquids and flavors. One must be careful, though, as it also easily absorbs oil, and often a small amount of salt remains in the flesh. Another cleaning method is to simply soak the pieces in clean cold water or milk for thirty minutes.
On the other hand, some modern varieties of eggplant are bred to be free from bitterness, and can be cooked without this sort of preparation. Experimentation may be needed to balance any bitterness with sweeter flavours within the same dish or meal; this is why eggplants and tomatoes work so well together.
Once prepared, eggplant may be stuffed, grilled, fried, baked, or stir-fried. It is an essential ingredient in several savoury dishes, most notably the Greek moussaka.

Asparagus

Asparagus
Asparagus are the growing shoots of a fern-like plant. Asparagus has a delicate flavor and diuretic properties.
One distinctive problem with asparagus is that a constituent chemical of the plant is metabolised and excreted in the urine, giving it a distictive, mildly unpleasant odour. Apparently not everyone who eats asparagus produces the odor, but also not everyone is able to smell the odor once it is produced. Many people prefer not to eat asparagus because of this effect, as it can put a damper on an otherwise romantic evening...
There are three different common 'varieties' of asparagus sold in the markets which are actually the same plant grown under different conditions. 'Green' asparagus is left exposed to the air so that it grows normally. 'White' asparagus is piled high with straw as it grows so that the shoots remain pale. The flavour is identical, but some people believe that the white asparagus is more tender and flavourful. Finally, a 'purple' asparagus is occasionally seen, which is again the same except with purple streaks on the stem.
Almost the whole shoot is edible, but the prized portion is the tender growing end. The base of the shoot can be woody and fibrous, and it is generally discarded about a third of the way up. The traditional way to prepare asparagus for cooking is to take hold of a few shoots at a time, holding an end in each hand, and firmly but gently 'snap' it. The shoots will snap at their natural break point, which should be where the woody end meets the more tender portion. Another way to prepare asparagus for cooking is to peel the bottom end with a knife or a vegetable peeler, working from the middle towards the end. This will remove the toughest fibers from the outside although some will remain and will need to be cut an inch or so from the base of the stems.

Cooking Asparagus
In its simplest form, the shoots are boiled or steamed until tender and served with a light sauce or melted butter.Asparagus is very long and narrow, and it is traditionally cooked in an 'asparagus steamer.' This is a very tall narrow pot with about an inch of boiling water in the bottom. The asparagus is tied in a bundle and stood upright in the steamer for about five minutes so that the toughest end gets the most cooking and the tips are just barely steamed. A modern alternative is to use a frypan - put boiling water in the pan and slide the asparagus gently into the water so it can lie sideways across the pan. Asparagus is cooked when it turns bright green, which only takes a few minutes regardless of the cooking method.
Asparagus is very good in stirfries, where it is usually cut into lengths of about an inch and added at the last minute before serving. It can also be made into soup, especially the older and slightly less tender shoots.
If, as is common, the asparagus is overcooked or allowed to sit too long, cheese sauce is a good dip to use.

Seasonality
Asparagus have a very specific season that starts in May and traditionally ends on the 24th of June. Out of season asparagus are grown in regions close to the equator or in greenhouses. If fresh asparagus isn't available, canned, jarred or frozen asparagus usually are.

Nutrition Facts:
Very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Potassium,Vitamin B6, and Protein.Very low in Cholesterol and Sodium.

Arugula

Arugula

Arugula has been grown in the Mediterranean area of the world since Roman times, and it was once considered to be an aphrodisiac. It was traditionally collected from the wild and not grown commercially until recent years.

Arugula (also known as Rocket, rocket salad, rughetta, roquette or rucola in other parts of the world), is a leafy green vegetable with a pungent "hot" or "stimulating" flavour. It is usually eaten raw in salads but can also be steamed or cooked and served with meat or pasta.

Seasonality

Available all year long.

Nutrition Facts:
Very good source of Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Iron, Magnesium, Potassium ,Vitamin B6 , Protein and very low in cholesterol.

Artichoke

Artichoke

Unlike most vegetables, only a very small part of the artichoke is actually edible — the very bases of the "leaves" and the interior heart. The heart of the flower is topped with spiky bristles or hairs that would be unpleasant to consume, and the leaves are extremely tough and fibrous.
The artichoke is a giant thistle flower bud. It is sometimes called the globe artichoke, or French artichoke to avoid confusion with the sunchoke, which is an entirely different plant that sometimes goes by the confusing name "Jerusalem artichoke".Artichoke hearts are often sold in a pickled or preserved form, and served as part of an antipasto dish at the beginning of a meal.

Selection and Storage
High-quality artichokes are usually compact and heavy for their size. Squeezed, a fresh artichoke will make a squeak. The thickness of each stalk should correspond to the size of the artichoke. Thin stalks signal dehydration, so look for stalks that are firm without “give.”
Artichokes remain fairly constant in appearance for weeks, but flavor is adversely affected from the moment they are cut from the stalk. For maximum taste and tenderness, cook as soon as possible. Do not stock up on artichokes. Refrigerate unwashed, in a plastic bag, for up to 1 week.

Cooking
Start by cutting the thorns off with kitchen scissors. Note that "thorn-free" artichokes, besides having far less of the edible part, generally do have little hidden thorns that are hard to remove.
Artichokes should be very well cooked. This is required to soften them enough to eat. Unlike most vegetables, artichokes should be cooked until they darken.
Artichokes may be boiled, microwaved, steamed, or pressure cooked, although steaming is best. When steaming, spread the leaves a bit and place the artichokes stem-end-up to ensure that plenty of steam gets to the inside. Be sure that the water doesn't boil dry during the long cooking period. Microwaving is essentially steaming; cover the artichokes and add a bit of water.

Seasonality
Most species of Artichoke have their peak season in spring, but most species produce all year round (with some having their peak in autumn), especially in locations closer to the equator. Atrichokes harvested in the winter and spring will be globe-shaped, whereas artichokes harvested in the summer and fall will be more conical.

Nutrition Facts
Calories 60 and protein 4gms.Good source of Vitamin A,Vitamin C,Calcium ,Iron,Fiber and Potassium.Mostly filled with Carbs.

Alfalfa sprouts

Alfalfa sprouts are tiny alfalfa plants, usually grown directly in their container. This should be -- though famously has not always been -- a sterile hydroponic environment, so there should be no need to even wash the shoots before using them. Store the alfalfa in the refrigerator with the lid on so that it stays moist but not too wet, and do not put it in the "quick chill zone" or leave it out on the counter - if it dries out or freezes it becomes truly horrible! If the conditions are right, the sprouts may continue to grow while being refrigerated, so the container can potentially refill itself as the shoots are used...an orange LED in the refrigerator will help them to grow, though this is most likely patented.
Alfalfa can be used without any further treatment, or can have its seed casings washed away. A bit of underwater shaking will take off most of the seed casings. Most of these can then be floated away; the rest will remain in the rinse bowl after the sprouts are removed.
Add alfalfa sprouts to a salad, or add them to a sandwich such as a hamburger or taco. Alfalfa sprouts are a good source of vitamin K and chlorophyll and are said to be an extremely healthful food. Because they are more healthful than lettuce, they could be used as an appropriate replacement.
Mixed sprouts have become very common. It is not unusual to see "alfalfa and radish sprouts", "alfalfa and garlic sprouts", or "alfalfa and onion sprouts". This makes for a much more spicy and pungent mix that some people prefer. When alfalfa sprouts are mixed with broccoli sprouts, a mild mixture, although one with a more significant texture, is produced.

Seasonality
Since seeds can easily be sprouted, regardless of season, alfalfa sprouts are available all year round.