Cantaloupes – Try the different varieties

September 20, 2023August 30, 2023 culinaryjourneysllc

Cantaloupes are my absolute favorite fruit to feast upon during the summer. Because the melons in the supermarket are often not ripe and are somewhat tasteless, I am happy that my husband grows them for me. This also allows me to enjoy different types of cantaloupes I cannot get at the stores. Some stores have sold some of these other varieties in recent years, and I encourage you to buy them if you can find them. In this Cooking Tip, I want to explore cantaloupes to help you pick the best. Of course, nothing beats the flavor of a melon picked off the vine when ripe. If you do not have the luxury of doing that, read on for some varieties to search out.

Most of the US cantaloupes are grown in California, followed by Arizona. They are, though, grown in other states in limited quantities. These states are Georgia, South Carolina, Florida, Texas, Indiana, Illinois, Pennsylvania, Colorado and Maryland.

The classic cantaloupe we see in our stores is Cucumis melo Reticulatus, which refers to the net-like appearance of the skin. They can be seen in all food markets during the summer months. For some stores, that is all you will see. Many other varieties can be grown in your garden, but you will probably only see one or two other types in the store. Here are a few you might be able to find.

Tuscan melon

This melon is a cultivar from two Italian melons. In the US, Tuscan-style melons were introduced by Dulcinea Farms (now owned by Pacific Trellis Fruit) in 2004. Subsequently, the company also introduced Tuscan Style Extra Sweet, which they say is an improved version.

They look similar to our standard cantaloupe but usually have more prominent green or yellow stripes on the exterior. They have a sweeter flavor than the regular cantaloupe. Also, the flesh becomes softer and sweeter as the stripes change from dark green to lighter green to tan.

Charentais melon

As the name implies, this is a French heirloom variety. It is said to have originated in the Charentes region of France. Being associated with the French town of Cavaillon, which holds an annual festival (Fête des Melons), it is sometimes called the Cavaillon melon. Most pure Charentais melons are grown in France and are not exported due to the fact that the soft skin and flesh mean the melons do not survive shipping. Therefore, the ones we see in the US are probably a hybrid and have been crossed with North American cantaloupes.

It is usually smaller than the standard cantaloupe, and the flesh is more orange. The exterior varies from grey-green to pale green with dark green stripes. The stripes will darken as it matures, and the exterior will develop a yellow hue.

It is one of the sweetest melons you can buy and is widely touted as the best melon in the world.

Sugar Kiss melons

A hybrid melon that originated in Taiwan, it was bred to have superior flavor and texture. The name comes from the high sugar content, creating a beautiful taste. The texture is one that melts in one’s mouth. Unlike other melons, they are only harvested when ripe.

They are part of a proprietary line of melons called Kiss melons. Other melons in this line are Golden Kiss (a hybrid of the European Charentais), Honey Kiss (a Chinese variety), Summer Kiss (a native of Israel said to be a mixture of cantaloupe and honeydew) and Kiss Limón (sweet and tart with citrus notes).

Until recently, they were easily recognizable in stores as they were packed in blue netting. This year, I found some labeled “Sugar Kiss” but not packed in the netting. The flavor was not as wonderful as the Sugar Kiss from prior years. Besides the taste, what makes me wonder about the melon I purchased is this statement from the growers about why they use the netting. They do not state that they are no longer packing the melons in this manner.

The general advice I wrote in this Cooking Tip on picking fresh fruit does apply to melons, although there are exceptions. This advice is:

Weight – ripe fruit tends to feel heavy compared to its size. If the fruit feels light, it is either unripe or perhaps over-ripe.
Pressure – pressing gently on the fruit should yield some give.
Aroma – ripe fruit should be fragrant but not overpowering.
Color – A light green color on fruit usually indicates that it is not ripe.

Some varieties, such as Sugar Kiss melons, naturally have minimal aroma even when ripe. Also, the lack of a green color may not always be accurate. According to the California Cantaloupes website, the primary type of cantaloupes once grown in California were called “Western Shippers.” Because these cantaloupes produce ethylene, a gas that speeds ripening, they tend to spoil fairly quickly. Due to this, fewer of these have been planted; as of 2022, they say only a few Western Shippers are grown.

The main type of California cantaloupe now grown is a newer variety. These do not emit ethylene, which means a longer shelf life. This also means that they do not give off the same sweet smell. Growers call these LSL (Long Shelf Life) and ESL (Extended Shelf Life), although you will not see them labeled as such in the stores.

California Cantaloupes claim they are sweeter due to a higher sugar content. They do want us to understand some differences that stray from the general advice listed above.

Pressure – the flesh is firmer, and the exterior shell is harder. This helps to achieve a longer shelf life. If the blossom end (the end opposite the stem) begins to show a bit of cracking and gives when gently pressed, it is an indicator of ripeness.
Aroma – they lack that prominent melon aroma. I have personally noticed that today’s cantaloupes do not have a nice aroma, and this may be why.
Color – these new varieties may often have a somewhat green hue. The growers advise us not to be deterred by this slightly green cast.

If you love cantaloupes as much as I do, I hope this information will help you get the best melon possible. If you have never tried other varieties, I encourage you to seek them out. I have faith that they will elevate your melon-eating experience!

Baking & Roasting – are they the same thing?

September 13, 2023August 25, 2023 culinaryjourneysllc

In the summer, I love to use my Breville countertop oven. It heats up quickly without heating up the house, uses less energy than my wall ovens, and works great. Among other settings, it has both a “Roast” and a “Bake” setting. I would suspect that most of us think they are the same thing. But are they? That is the subject of this Cooking Tip.

Both of those terms refer to methods of dry heat cooking. Here is another Tip I wrote about these and other dry heat cooking techniques. Here are the definitions of roast and bake according to The New Food Lover’s Companion.

Bake – To cook food with dry heat, as in an oven.
Roast – To oven-cook food in a shallow, uncovered pan.

I did not find that very helpful. I next consulted the Culinary Institute of America’s The Professional Chef. Their definitions were not much better.

Bake – To cook food by surrounding it with dry heat, as in an oven.
Roast – To cook in an oven.

When I delved into the interior of this culinary textbook, there was a bit more information. They explained that both baking and roasting are methods whereby the food is cooked with indirect heat in an oven. They explain that roasting involves cooking with dry, heated air held in a closed environment (an oven.) As the food is heated, the liquid inside the food turns to steam, penetrating the food. In its most common usage, roasting is applied to large cuts of meat that give you multiple portions or whole birds. Often, the meat is seared first in hot fat on the stovetop. Baking is better used for portioned foods that are cooked in the oven. It is typically not preceded by searing.

Chefs who distinguish between these terms point out two differences – the temperature of the oven and the type of food.

Temperature of oven

Roasting generally calls for higher temperatures than baking, often above 400°F.
Baking usually takes place at 375°F or lower.

Type of food

Roasting is called for with meat, poultry or vegetables. These foods all have a solid structure before starting the cooking process.
Baking is recommended for foods that do not have structure before baking, such as cakes and cookies.

Another difference is that roasting is generally done in an uncovered pan. Baked items may or may not be covered during the cooking process.

That may be interesting academically, but what difference does it make practically? Not much. My wall ovens come with a “Bake” setting, which I use 99% of the time. My Breville countertop oven does come with both settings, but when you consult the manual, the instructions for Bake and Roast read extremely similar. A Breville video, though, explains that the “Element IQ” part of these Breville smart ovens causes the heating elements to cycle differently for roasting and baking to compensate for the difference in pans. I must admit that I did not know that.

As summer is exiting and the cooler temperatures of fall and winter arrive, roasting and baking are skills we will probably use more frequently. Unless you have an oven similar to my Breville, I wouldn’t worry too much about the terms. Just concentrate on making delicious dishes to serve to your friends and family!

Cooking Tips · Techniques

Braising – Learn how to be successful!

September 6, 2023September 17, 2023 culinaryjourneysllc

As the cooler weather approaches, what and how we cook often also changes. We gravitate towards heartier dishes and are willing to cook dishes that take a bit more time. One of the cooking skills for this type of cooking is Braising. This Cooking Tip will explain what it is and how to put it to use in your kitchen. Although braising is not limited to meat, it is the most common food item to be braised and is the one I will discuss.

According to Harold McGee in On Food and Cooking, the word braise is said to come from 18th-century French. It comes from a word for “coal” and refers to putting coals under and atop the cooking pot.

Braising is the act of slowly cooking a piece of meat in a moist environment. To add a bit more detail, the meat is browned in fat and then cooked in a small amount of liquid in a covered pan over low heat for a long time. This long slow cooking develops flavor and tenderizes the food.

Even though you do not need a recipe to produce a delicious braised meat dish, most of us will probably turn to a recipe. The problem is that most of these recipes include instructions that do not stand up to the science of making a proper braise. I will explain below and will incorporate wisdom from both Harold McGee (On Food and Cooking) and J. Kenji López-Alt (The Food Lab).

First, what cuts of meat are best for braising? The good thing is that the best cuts of meat are also the least expensive. You want to select fatty, tougher cuts of meat. Just a few examples are:

Chuck
Brisket
Pork shoulder
Boston butt
Lamb shoulder/shanks

I will list the basic steps to braising and will follow with the elaboration of those steps.

Brown the meat.
Add and cook aromatics.
Add liquid and seasonings.
Cook in a covered pot until done and the meat is very tender.
Use the remaining liquid to make a sauce.

Browning the meat

Start by removing excess fat, silver-skin, etc. from the meat. Season with salt and pepper.
Keep the meat as intact as possible so there are fewer surfaces through which juices can escape. If you must cut the meat to fit into your pot, cut it into as large of pieces as possible.
Heat oil in a heavy pot until hot.
Add meat and sear each side just until brown. You want to get a nice sear while at the same time minimizing the warming of the interior of the meat.
Some chefs like to lightly dredge the food in flour that will later develop body in the sauce. Most, though, will do this later by other methods.
Once browned, remove meat from the pan.

Start building flavor by adding aromatics

Start with something from the onion family such as leeks, shallots, onions and/or garlic.
Many chefs start with a classic mirepoix of carrots, celery and onion.
The moisture that will be released from the vegetables will help to deglaze the pan and incorporate the flavorful fond into the liquid.
Other possibilities include items such as:
- Additional vegetables (butternut squash, carrots, parsnips, celery, fennel, mushrooms, turnips, rutabaga)
- Herbs
- Fruit
- Spices
Some recipes call for adding tomatoes, which are an acidic ingredient that helps to break down the food.
J. Kenji López-Alt likes to add umami with anchovies, Marmite, Worcestershire sauce or soy sauce.

Add liquid

Start by deglazing the pan with wine, vinegar, beer, stock or water.
Add additional liquid of your choice. Common liquids are:
- Broth
- Juice – apple, cranberry, tomato
- Combination of broth and dry wine or water
The liquid should cover the meat by ⅓ to ½. The meat should only be partially covered, not submerged.
Bring liquid to a simmer, taste and adjust seasoning.
Return meat to pan.

Cook mixture until done

This is the step where recipes can mislead you and give you an inferior result. The variables are the use of a lid, the cooking temperature and the cooking method.

Meats with significant amounts of tough connective tissue must be cooked to a minimum of 160-180°F to allow the collagen to dissolve. However, muscle fibers begin to lose their juices at 140-150°F. So, it can be a challenge to keep these tough meats juicy. The key is to cook slowly at or just above the temperature to dissolve the collagen. This minimizes the drying out of the meat.

Lid – Most recipes will tell you to tightly cover your pot. The truth is that you should leave the lid slightly cracked. This helps with temperature regulation. If the pot is completely sealed, the liquid gets too hot. A tightly sealed pot will allow the liquid to get to a boiling point, which you do not want as it will dry out the meat. By leaving the lid slightly ajar, the temperature of the liquid will stay around 185°F. This lower temperature allows the collagen in the meat to slowly break down while still maintaining moisture within the meat. Hotter liquid also leads to overcooking the outer part of the meat before the entire cut is done.

Cooking temperature

Once again, many recipes will give you bad advice. They will recommend an oven temperature of 300-350°F. This is much too hot to be able to keep the liquid well below the boil and around 180°F. Experts who understand this will recommend setting your oven much lower.

Here is Harold McGee’s method.

Start the pot with the meat and liquid in a cold oven. Let the lid sit slightly ajar to allow some evaporation. Set the oven to 200°F. This should allow the contents to rise to about 120°F over two hours.
Raise the oven temperature to 250°F so that the contents warm from 120°F to 180°F.
After an hour, check the meat every half-hour. Stop cooking when the meat is easily penetrated with a fork.

Here is J. Kenji López-Alt’s method.

Preheat oven to 275°F
Return meat to the pot and put on a lid slightly cracked.
Cook until meat is tender.

Cooking method

Many will tell you that you can cook a braise either stovetop or in the oven. This is true but for superior results, opt for the oven.
The difference is that:
- The stovetop maintains a constant heat output.
- An oven maintains a constant temperature.
Cooking stovetop means that although the mixture is barely simmering when you start cooking, it will probably creep up to a boil as the heat applied to the pot from the burner is constant (unless it is monitored and adjusted.)
In the oven, the temperature of the food stays the same. Also, the heat surrounds the pot rather than just coming from the bottom.
No matter which method you use, you should check periodically to ensure the liquid has not evaporated.

Finishing steps

Allow the meat to cool in the liquid. This results in reabsorption of some of the liquid, giving you a juicier result.
It also makes the meat easier to slice.
After removing the meat, the liquid should be turned into a delicious sauce. There are different ways to do this.
- Some will recommend reducing the liquid to a sauce consistency by boiling.
- Others will recommend thickening by using a roux, beurre manié or starch slurry.
- Another method is pureeing the mirepoix and then returning it to the sauce.
Always finish by tasting and adjusting the seasonings.

The classic example of a braise is the all-American Pot Roast. However, this is not your only option. By following the above steps, you do not even need a recipe. If you are using a recipe, please adjust it in the above ways to ensure the best result.

Happy Braising!

Cooking Tips · Ingredients

Get your fall spices ready!

August 30, 2023September 17, 2023 culinaryjourneysllc

As I write this, Summer is sadly getting ready to exit the stage. Behind it, though, are the wonderful Fall and Holiday baking seasons. Although we use spices year-round, certain spices and spice blends are essential for this type of baking. To get you ready, I am writing this Cooking Tip. For a more general discussion on Spices, see this Spice Tip and for Spice Blends, take a look at this Tip.

As you get ready for holiday baking, you want to get the most flavor possible from your spices. To ensure that, make sure your spices are fresh. If they are ground spices and you have had them for more than six months, smell them. Do they have a strong aroma? If not, time to get fresh.

For some of the spices, especially those you do not use regularly, it is best to buy whole rather than ground spices. They will last much longer and you only need to grind the amount you are going to use. For more information on this, see this prior Tip.

Another piece of advice is to make your spice blends rather than purchasing them pre-blended. Why buy a bottle of apple pie spice when you are only going to use it a couple of times and then it will sit in your pantry for another year? By that time, you will need to toss it and buy fresh. This is costly and wasteful. Instead, just make the amount you need from individual spices you most likely already have on hand. Another plus for this approach is that it helps you use up those individual spices before they go stale. There are some exceptions to this advice, which I outline in this Spice Blend Tip. Homemade spice blends are not only a wonderful addition to your pantry but they also make great DIY Holiday gifts.

Which spices do you associate with holiday baking? Different bakers will have their specific lists but these lists will share some commonalities. I will discuss those below. I have written entire Cooking Tips for some of these spices. For those, I have given you the links to read more.

Allspice

Can be purchased as whole berries or ground.
The flavor has notes of cloves, nutmeg, star anise, black pepper and cinnamon.

Cardamom (sometimes spelled as cardamon)

Can be bought in pods, shelled or ground.
It has a warm flavor that is herby, sweet citrusy.

C i nnamon

This spice is the one that most of us would probably list first as an essential holiday spice.
Can be purchased in sticks, chips or ground.
The flavor is a balance of sweet and spicy.
There are different varieties.
- The most common cinnamon in our pantries is Cassia (Korintje or Indonesian). It is pungent and woodsy.
- Ceylon has a gentle, floral flavor.
- Saigon (Vietnamese) cinnamon is bolder and is a great balance of sweetness and heat. This is my favorite.

Cloves

Can be purchased whole or ground.
Cloves have a sharp flavor that can be overpowering if used in excess. It is often paired with cinnamon, nutmeg and allspice.
Its flavor is described as sweet, bitter and astringent.

Ginger

Can be purchased fresh, ground and in crystallized form.
This is one of the warm holiday spices and is what gives gingerbread its unique flavor.

Nutmeg

Can be purchased whole or ground.
It is another spice that is both warm and spicy.
Use with restraint so as not to be too overpowering.

Star Anise

These are sold as star-shaped pods that are also sometimes used as decoration.
This spice has a mild and fragrant licorice flavor

Here are some of the popular fall and holiday spice blends. These blends can vary from company to company as to which spices and in what ratios they are included. That is another advantage of making your own. You can make it to your tastes. I will give you the usual spices that are included in each blend.

Apple pie spice blend
Some recipes only use cloves, cinnamon and nutmeg. Others add allspice, cardamom and/or ginger.

Gingerbread spice
Ginger, cinnamon, nutmeg, cloves. Some recipes add allspice.

Chai baking spice
The most common spices in this blend are cinnamon, cardamom, ginger, cloves, nutmeg and black pepper. Occasionally, anise might be included.

Mulling spice blend
Cinnamon, nutmeg, allspice and cloves. Many recipes also include dried citrus peel. Others might use cardamom, star anise and even peppercorns.

Pumpkin pie spice
Cinnamon, ginger, cloves, nutmeg and allspice. An occasional recipe will include cardamom.

Speculaas spice mix
Speculaas cookies are a Dutch delicacy similar to gingerbread cookies although the spice mix is a bit different. This spice mix uses cinnamon, cloves, nutmeg, ginger, anise, cardamom, white pepper and sometimes mace and/or coriander.

What does your spice pantry look like? More importantly, what does it smell like? It is a good time to investigate all your spices but pay careful attention to these spices that are going to be the mainstay of your fall and holiday baking. Make sure they are fresh, consider whole rather than ground and have fun making your own blends. Happy Fall!!

Cooking Tips · Ingredients

Apple Season is Upon Us

August 23, 2023August 31, 2025 culinaryjourneysllc

Do you enjoy a good apple pie, crumble or other dessert? Do you enjoy using apples in savory dishes? If you do, you are in luck as we are now entering Apple Season. In this Cooking Tip, I will discuss the different types of apples, which are best for different preparations along with some apple trivia.

Let’s start with that trivia.

The US is the second largest apple producer second to China.
Apples are the most consumed fruit in the US.
It is said that over 2500 varieties of apples are grown in the US but only about 100 are grown commercially.
One of the newer apple varieties (although not the only one) is Cosmic Crisp. See this Tip for more about that one.
The most-grown apple is the Red Delicious. It is not the best choice for cooking and baking, though, as it has poor flavor and a mealy texture.
The crabapple is the only apple native to the US.
One 9-inch apple pie requires about 2 pounds of apples.
The top 10 varieties in the US are Red Delicious, Gala, Granny Smith, Fuji, Golden Delicious, Honey Crisp, McIntosh, Rome, Cripps Pink (aka Pink Lady) and Empire.
US has ~5000 apple growers.
One of every three apples grown in the US is exported.
Only 5% of the apples consumed in the US are imported.

Even though we can buy apples year-round in our supermarkets, they are best when purchased in season. Depending on the variety, that could mean as early as July and on through November. Apples sold out of season have been held in commercial cold-storage facilities. Those facilities can keep them somewhat ripe but the apples can lose crispiness and become mealy.

If you go to a pick-your-own orchard, you can expect summer apples to be ready to be picked starting in early August. Autumn apples will start to be picked around the beginning of September. Apples picked too early are tart and small. Apples picked too late tend to suffer in terms of texture, flavor and shelf life.

Whether or not an apple will continue to ripen once picked depends on how mature it is. If an apple falls off a tree when it’s too young, it will not continue to ripen. Nor will very young apples ripen in storage. Apples that have reached sufficient maturity can continue to ripen even after picking. Note that maturity and ripeness are different characteristics. Maturity in apples only indicates that the fruit has developed to the point where it will finish ripening on its own, even if removed from the tree. So, a “mature” apple is not necessarily a “ripe” one.

Growers will pick apples meant for storage once they are “mature”, but before they are perfectly ripe. Apples for fresh eating are best left on the tree until ripe.

When picking an apple choose those that are firm with tight, unbroken skins. As many varieties have naturally dull surfaces, do not be afraid of those that do not have the very shiny finish that you often see in the supermarkets. Choose apples without bruises and that feel firm and heavy. The fragrance of an apple is a good indicator of freshness and quality.

When I teach cooking classes that involve apples, I always get the question of which variety they should use. I wish I could tell you that there were only certain apples that were suited for certain purposes. That is not true although different “experts” will offer their recommendations. It depends on the flavor and texture you want. What I have done for you is to consult eight different sources and made a chart of which apples each of these separate sources recommend. I will give you a list of the apples that seemed to be favorites with at least four of these sites.

Before I do that, I want to mention one recommendation you read repeatedly. That is to use a combination of different apples in your pie. Some apples are considered “Sweet & Firm” while others are considered “Tart & Soft”. Therefore, they will react differently in the recipe. Many chefs feel you can get the best of both worlds by combining apples from these two different categories. Choose one to provide more texture and another to amp up the flavor. Not all agree, though. Serious Eats states when you do this, you “end up with a pie that’s got nice firm chunks of apple interspersed with brown apple mush.”

The firm/sweet apples are those that tend to hold their shape better. The soft/tart varieties will cook down to a mushier filling. Here is a list of some of those.

FIRM/SWEET	SOFT/TART
Ambrosia	Belle de Boskoop
Cortland	Bramley
Elstar	Cox’s Orange Pippin
Gala	Granny Smith
Golden Delicious	Gravenstein
Golden Russet	Jonathan
Jonagold	Macintosh
Liberty	Newton Pippin
Pink Lady	Northern Spy
	Prima
	Spartan

Now, here are the apples that seem to please a majority of the sites I consulted if you are making apple pie. Fortunately, most of these are easily found in your supermarket or farmer’s market.

Braeburn
- Flavor is a nice balance of sweet and tart.
- They will remain firm when baked.
- They work well in pies/tarts where you do not want an overly juicy texture.
Golden Delicious
- Flavor is sweet, mellow and buttery.
- A great all-around cooking apple as it maintains its shape when cooked.
Granny Smith
- Flavor is tart and sour, but it is also one-dimensional.
- Texture is crisp.
- Best when paired with sweeter and spicier apples.
Honeycrisp
- A very popular eating apple with a honey-sweet and somewhat tart flavor.
- Texture is crisp and juicy.
- Good for baking as well as applesauce.
Jonagold
- A cross of Jonathan and Golden Delicious apples.
- Flavor is tangy but sweet. Some describe it as slightly spicy.
- They hold their shape when baked.
- Good in salads and applesauce.
- Because of their small size, thick skin and good shelf-life, they are a great choice for making caramel apples.

Now that you have picked and brought your apples home, how can you prolong their freshness? Apple experts recommend the following.

Refrigerate them – apples ripen 6-10 times faster on the counter than in the fridge. Some recommend putting them in a plastic bag before refrigerating. The best temperature is between 30-32°F with a humidity of 90-95%. The rate at which apples lose flavor and juiciness is proportional to the temperature at which they are stored.
Separate apples – wrap each apple in sheets of paper, which prevents one apple from going bad and then ripening the rest of them.
Some apples are better suited for longer storage than others. The best keepers are McIntosh, Fuji, Rome and Granny Smith. Apples harvested later in the season are better keepers.
Avoid apples with bruises, cuts, or soft spots.
Apples pick up tastes from other things in the refrigerator so do not put them in the same drawer as something with a strong smell.
Apples produce ethylene gas, which ripens other things faster. Do not store with other items you do not want to ripen. Keep away from veggies you do not want to wilt (lettuce) or lose their crispiness (celery).

We also all know that apples turn brown when cut. This is due to a chemical reaction that occurs because an enzyme is released when the apple is cut and subsequently reacts with oxygen. Preventing this is achieved by blocking the oxygen, reversing the chemical reaction, changing the pH of the environment or stopping the reaction by altering the temperature. Here are a few of the suggested actions.

Acidulated water– Toss the apples in a bit of water to which an acid has been added, typically lemon juice or cider vinegar.
Honey water – Add 2 tablespoons of honey to 1 cup of water and pour over apple slices. This can keep your apples white for more than 24 hours. Even a 30-second submersion can prevent browning for up to 8 hours.
Saltwater solution – Add ½ teaspoon kosher salt to 1 cup water. Add apples and soak for 10 minutes. Drain and store until ready for use. Rinse salt off with tap water just before serving.
Plain water – Submerge apples in plain water using a paper towel on top to keep them under the water and away from the oxygen in the air. Or, put the apples and water in a zipper-lock bag with the air pressed out. Do not soak for more than about 15 minutes to avoid altering the texture.
Plastic wrap – Wrap cut apples in plastic wrap to keep the oxygen away.
Carbonated drinks – Submerge apples in a carbonated beverage such as lemon-lime soda, ginger ale or seltzer for 3-5 minutes. Drain and rinse before use.

There is one final thought I want to leave you with. Have any of you thought, as I do, that fruit just doesn’t taste as good as it used to? I think this all the time. How often have you bitten into an apple just to find its flavor bland? According to Eat The Seasons, “The apples sold in supermarkets are varieties developed for good disease resistance or storage properties, often at the expense of flavor. As author Elspeth Huxley wrote: ‘You cannot sell a blemished apple in the supermarket, but you can sell a tasteless one provided it is shiny, smooth, even, uniform and bright.’ For more interesting and flavorsome varieties, look out for growers’ stalls in farmers’ markets or visit a pick-your-own orchard.”

When visiting a fruit stand in California, we were told the same thing about strawberries. He told us that what people want to buy are large, red strawberries. Although they may look pretty, they are often tasteless whereas the small, less-desired berries are more likely chock-full of flavor. If we would all be more discerning consumers, maybe this would eventually change. In the meantime, I feel fortunate that my husband loves to grow his own fruit and vegetables!

Cooking Tips · Ingredients · Techniques

Fresh Fruit – How to Prevent Disappointment

August 16, 2023September 1, 2023 culinaryjourneysllc

One of my favorite food groups is fruit. Not just any fruit, though. It needs to be flavorful, sweet and ripe fruit. It can certainly be a challenge to find that in our supermarkets in today’s world. If you have had the privilege of tasting ripe fruit just picked off the tree, you know what I mean. So much of the fruit in our supermarkets is tasteless and mediocre. You pay good money to purchase this fruit, take it home, and then you are met with disappointment. Although you cannot do anything about the selection of fruit in the markets, you can try to pick the best of the lot. That is the subject of this Cooking Tip.

It goes without saying that you are going to get the best fruit when it is in season. We are somewhat spoiled as we can get almost any fruit at any time of the year. Just because it is for sale, though, does not mean you should purchase it. It will certainly taste better and be a better value when it is in season. That will vary based on where you live. Here is a calendar of in-season produce for Colorado. If you live elsewhere, check with your local department of agriculture for a similar calendar for where you live.

It is also good to know which fruits continue to ripen after they are picked and which do not. Here is a chart from the University of Nebraska extension office. Some fruits, such as pears, are meant to be picked unripe and then ripen afterward. However, the best-tasting fruits will always be those that are ripe when picked. For example, even though a peach can continue to ripen on your counter, it will not taste nearly as good as if it ripened on the tree.

Here are some General Tips for picking ripe fruit. We will look at a few specific fruits below.

Weight – ripe fruit tends to feel heavy as compared to its size. If the fruit feels light, it is either unripe or perhaps over-ripe.
Pressure – pressing gently on the fruit should yield some give although there are exceptions as discussed below.
Aroma – ripe fruit should be fragrant but not overpowering.
Color – Light green color on fruit is usually an indicator that it is not ripe.

Avocados

The skin should be dark and firm without soft spots. Bright green is an indicator that it is not ripe and very dark green tending towards black means it is overripe. You want one that is a darker shade of green but not black.
Avocados ripen first at the stem end. Therefore, gently press on the larger rounded end to see if it gives, which is an indication of ripeness.
Pluck off the stem and look at the color. You want to see a nice green color, not yellow.

Berries

The color should be bright without bruising or mold.
They should be plump and firm.
They should have a sweet and fruity aroma.

Cantaloupes

The color does not change too much as it ripens although unripe ones may have a slight green tint to them.
The best way to tell ripeness is the aroma. If it smells slightly sweet, it is most likely ripe. However, if it is a strong sweet aroma, it could be over-ripe.
Pick one that is heavier than the others.

Figs

As figs ripen, they will turn darker in color. Depending on the variety, it might be brown or purple. Some figs, though, remain greenish as they ripen. So, you cannot rely on color alone.
Ripe figs are heavy for their size.
A ripe fig will be slightly soft to the touch.
The shelf life of figs is very short. Therefore, enjoy them while you can!

Lemons

Choose the heaviest you can.
They should be fairly firm but not hard.
If you gently scratch the skin, it should smell like lemon.

Limes

As a lime ripens, it turns from dark green to a lighter color and almost yellowish.
It should have a lime aroma when scratched.
It should give slightly when pressed.

Mangos

Mangoes come in a variety of colors making color an unreliable indicator of ripeness.
A ripe mango will give slightly when pressed.
It should also have a slightly fruity aroma at the stem end.

Peaches

A ripe peach should have no green around the stem. They should be yellow-orange with some red. White peaches should be off-white with a few areas of red blush.
Although peaches will continue to ripen some after picking, they do not ripen well and do not compare to those ripened on the tree. Peaches with a green tint may not fully ripen.
Choose peaches with fuzzy skins that are firm but yield to gentle pressure.
They should smell like peaches.

Pears

Pears do not change color much as they ripen although some varieties will go from green to yellow.
Ripe pears can feel as firm as unripe ones. However, if you press the stem and it is firmly adhered to the pear, do not buy it. You want one that has a little give.
Ripe pears will give off a mild pear aroma. If the aroma is very strong, it will most likely be over-ripe.

Pineapples

The leaves should look fresh and dark green. Avoid dry-looking leaves.
Avoid pineapples with soft or dark spots.
Pineapples change from green to yellow as they ripen.
It should be heavy for its size.
A ripe pineapple will have a sweet aroma at the stem end.

Watermelon

As this melon grows, part of it sits on the ground and develops a yellowish patch, which is a good indicator of ripeness. Unripe ones will have a white spot or no spot at all.
If the melon is not too large to hold in one hand, pick it up and knock on the side of it. A ripe watermelon will sound and feel somewhat hollow.

Even with all these tips, I am sure you will have experiences like I have had. You are yearning for a delightful peach or a sweet cantaloupe. As you feel and look at the fruit available, you do not find any that appear or smell like they might be ripe. I do not know what you do but I walk away. I would rather not waste my money on unripe fruit that tastes of nothing.

I have been known to buy canned or bottled fruit or, depending on what I want to do with the fruit, frozen. The fruit that goes into those items is generally much riper and tastier than what you often find in the produce section. You do, though, need to be careful about the sugar content, including added sugar, of canned and bottled items. If the item says “no sugar added”, it will still most likely be packed in fruit juice. Many also will add an artificial sweetener to the product. Read the nutritional facts label before purchasing.

So, yes, buying fruit in the supermarket or even at farmer’s markets can be a disappointing experience. But, when you find those ripe gems, it is a great day!

Cooking Tips · Ingredients

Olives – a Taste of the Mediterranean

August 9, 2023September 1, 2023 culinaryjourneysllc

Are you partial to olives? I must admit that I am not. A nice olive tapenade served with warm bread is one thing but olives served by themselves or as the main flavor is just not to my taste. Many people do, though, enjoy olives. That is why this Cooking Tip is dedicated to that topic.

An olive is a stone fruit (the pit is the stone) similar to mangos, apricots, peaches and cherries. Olives can be served as “table” olives or made into olive oil. Almost 90% of the olives harvested are turned into olive oil. For a more in-depth look at olive oil, especially Extra Virgin Olive Oil, see this prior Tip.

Although any olive can be used for either purpose, producers do have ones they prefer for each end product. For table olives, harvesters like to use a larger olive that has a lower oil content. If destined for oil, the preference is for smaller fruit with a higher oil content

All olives start out green and turn darker as they ripen. Semi-ripe ones turn red to brown although the interior is still green. Fully ripe olives will be purple or dark brown through to the pit.

Some people will tell you that you cannot eat fresh olives as they are toxic. This is not accurate. The reason almost no one eats fresh olives is because of their extremely bitter flavor. This is due to a compound called oleuropein. It acts as a natural defense against predators. To make the olives palatable, they must undergo a curing process that dampens the bitterness by drawing out the oleuropein and converting the natural sugars to lactic acid.

Curing methods

Brine-curing – with this common method, fully ripened olives are gradually fermented in brine. The brine acts to intensify the fruit’s natural flavors. The process can take up to a year.
Water-curing – this method involves soaking, rinsing and repeating multiple times. Since it is a very slow process, it is not done very often. Some producers will start with a water brine and then move to a seasoned brine.
Dry-curing – this method involves packing the olives in salt for a month or longer followed by removing the salt. Salt pulls the moisture and bitterness out. Sometimes the olives get bathed in olive oil to keep them juicy and plump. They have a deeply concentrated flavor and a wrinkly appearance.
Lye-curing – touted as both time and cost-effective, this method immerses the olives in an alkaline lye solution. Opponents of this method feel it can be detrimental to the flavor with a chemical aftertaste and a bland olive.
Sun/air curing – this is a rarely done process that involves fermenting the olives on the branch or, once picked, in the sunshine.

As you may have seen at your supermarket, there are multiple types of olives. I will discuss a few of the more common ones.

Castelvetrano (aka Nocellara del Belice olives

Origin – this olive is grown primarily in a Sicilian town of the same name.
Color – naturally bright green. Look at the label to make sure there are no color additives.
Flavor – mild & buttery. They are said to be a good choice for those who do not like olives.
Texture – meaty
Process – harvested young and cured in lightly salted water.
Storage – as they will oxidize and brown quickly, keep them submerged in the brine until ready to use.
Uses – snacking or as part of a cheese board. They pair well with cheeses such as feta, goat cheese, Pecorino or Asiago. They work well as marinated olives as they hold their shape. They are also a great choice for tapenades.

Kalamata

Origin – Greece
Color – deep purple
Flavor – rich, earthy and complex
Texture – meaty
Process – brine-cured. In Greece, they are often found packed in olive oil, but in the US they are usually found in a vinegary brine.
Uses – one of the best choices for a tapenade or caponata. Experts recommend buying refrigerated ones as they will be fresher. Jarred ones can be mushy and bland.

Manzanilla

Origin – Spain and California
Color – green
Flavor – this type can be a bit bitter, sour and grassy.
Texture – meaty
Process – brine-cured
Uses – these are typically found stuffed with pimento and in a glass jar.

Mission

Origin – these are unique to the US. They were originally cultivated in California on Jesuit and Franciscan missions. Thus, their name.
Color – black
Flavor – most tasters describe them as watery, mushy and metallic.
Process – they are usually found canned.

Niçoise

Origin – from Nice, France
Color – ranges from purple-brown to brown-black, depending on ripeness.
Flavor – assertive with a lingering bitterness.
Uses – Niçoise salads

Gaeta

Origin – Italy
Color – purplish brown
Flavor – rich, intense, described as having a “coffee-like depth”. Also described as bitter, buttery, fruity and citrusy.
Process – these olives remain on the tree until they are ripe and develop a bold, earthy flavor. They can be either dry-cured with salt, which turns them black and wrinkled, or brine-cured and then dipped in olive oil.
Uses – because of their bold flavor, they are well suited to slow-cooked stews and braises.

Picholine

Origin – France, Morrocco and California
Color – green with a torpedo shape
Flavor – clean, briny, almost buttery
Process – harvested while still green to maintain their crisp, creamy texture and brine-cured.
Uses – eat as is or on an antipasto platter.

Alfonso

Origin – native to Chile
Color – purple color from the red wine or red wine vinegar in which it is cured. They are also large in size.
Flavor – sour, plum- or wine-like, tangy
Texture – soft but meaty
Process – brine-cured in red wine or red wine vinegar.
Uses – eating as a snack.

Gordal

Origin – Seville, Spain
Color – green and one of the largest such varieties. So, also known as “queen” or “colossal”.
Flavor – light, fruity, peppery
Texture – dense and firm
Uses – snacking, especially with mild cheeses.

Ligurian (aka Taggiasca)

Origin – from the NW coast of Italy
Color – both green and black
Flavor – fruity, sweet, smoky
Texture – tough skin but relatively soft flesh.
Uses – snack or pasta (e.g., puttanesca). Also yields high-quality oil. Is a good substitute for niçoise olives.

Cerignola

Origin – Puglia, Italy
Color – green, black or maroon
Flavor – slightly sweet, vegetal, fruity and very buttery
Texture – firm
Process – picked when barely ripe and brine-cured with a small amount of vinegar.
Uses – good for snacking.

Nyon

Origin – France
Color – black
Flavor – earthy, salty, intense coffee-like bitterness
Texture – meaty
Process – dry salt cured then soaked in olive oil or brine to rehydrate.

Oil-Cured

Origin – this is not a particular type of olive but it is an olive that is dry-brined and coated with olive oil to rehydrate. They are sold as “oil-cured” Moroccan or Provencal olives.
Taste – mild, floral
Process – dry-cured and then softened in oil for several months. The Provencal style is herb-coated and the Moroccan style is saltier.
Uses – the Provencal style is for eating out of hand and the Moroccan is used in cooking.

Olives may be sold pitted or unpitted. The pitted olives might be saltier and mushier. They might also lack the complex, fruity flavors of unpitted. The reason is that once pitted, the olives are returned to the brine for packing. The brine can then penetrate the interior of the olive, turning it mushy as well as increasing the absorption of salt. Therefore, if you have the choice, you may want to consider unpitted olives.

To pit them, you can use a hand-held olive pitter. This causes the least amount of damage to the olive. If you do not have one, place the olive on a work surface. Hold the flat of the knife over the olive and press firmly with your hand to loosen the meat from the pit. You can then remove the pit with your fingers.

You may have noticed that black olives tend to be sold in cans whereas the green ones are in bottles. According to a website called Olive Knowledge, there is a reason for this. The processing of these olives involves placing them in a diluted lye solution followed by rinsing. Lye helps the oxidation process to penetrate down to the pits. After the lye solution, they are placed in a brine to set the color. Following this, they are canned with some of the brine. The canning process is done with a high heat that glass would not tolerate. Also, the cans are airtight for safety. Finally, cans are cheaper than glass.

When buying olives, look for ones that are firm, not mushy and without bruises. Look for those dressed in brine to keep them moist and flavorful.

Store your olives in the refrigerator in the liquid they came in and covered loosely with plastic wrap for up to 10 days. If there is no brine, you can make your own by adding one teaspoon of salt to 1½ cups of water.

Most smaller supermarkets will probably only carry canned or jarred olives. However, larger stores may have a larger olive variety from which to choose. That makes it easier to find just what you like and want to use for your particular purpose. I hope you have that option!

Cooking Tips · Techniques

Pizza – is homemade worth it?

August 2, 2023July 6, 2023 culinaryjourneysllc

When you eat pizza, do you go to a pizzeria? Do you order delivery? Do you buy it from the frozen section of your local grocery store? Or, do you make your own at home totally from scratch? I presume most of you do one of the three former methods but I hope this Cooking Tip will encourage you to become a homemade pizza maker. There are things you can do ahead of time so that having a pizza night is a very doable task.

Everyone argues over the best style of pizza. I am not going to try to go over every style but I am going to mention four of the most common.

Neapolitan style

This is said to be the original pizza dating back to the 18^th century in Naples, Italy. It is a thin crust pizza that is made with what is called a lean dough. That is a dough that is made only with flour (usually high protein), water, salt and yeast. If it has any sugar or oil, they are only present in very small amounts.
Classically, it undergoes a long fermentation, which allows time for the starches to break down into sugars, the yeast will create flavors and the gluten will develop.
The result should be a thin and crispy crust with a soft and chewy interior. The crust is not stiff and you may need a fork/knife to eat it.
Purists will tell you it must be baked in a wood burning oven between 800-1000°F and it cooks in only ~90 seconds.
The traditional toppings are simple – tomatoes, mozzarella, basil, oregano and olive oil.

New York style

A classic description of New York style pizza is that the slices are foldable with a crispy outer crust.
This dough is thicker than Neapolitan but it is still considered to be a thin crust.
It is cooked in a slightly cooler oven than Neapolitan.
Besides the basic ingredients, the dough typically also contains oil and sugar. The oil coats the flour, which limits gluten development and results in a more tender crust.
The sugar helps the crust to brown more evenly at the lower oven temperatures.
It also takes longer to bake.

Sicilian style

This style has a thick and crunchy crust with a soft and moderately chewy dough.
The dough is baked in a rectangular or square baking tray coated in olive oil. This causes the bottom to fry and you end up with an ultra-crispy and flavorful bottom.
The dough has a higher percentage of water than other doughs, making it easier to stretch.

Chicago style

Although there are other styles in Chicago, this term usually refers to deep dish pizza.
It is a thick crust with raised edges.
The ingredients are typically layered on in “reverse” order. Mozzarella is put on the bottom followed by meat, veggies and crushed tomatoes.
Since there is a larger quantity of dough and ingredients, it will take about 30 minutes to bake.

Image by Rudy and Peter Skitterians from Pixabay

If you wish to make pizza at home, the first thing you need to do is to make the dough. Everyone probably has their favorite recipe. My husband and I enjoy a thin crust pizza and I tried many different doughs until we found one that we liked. Here is the one I use. I will say up front that this recipe does not follow some of the following steps. Although I may be sacrificing flavor, it allows me to make it relatively quickly. I make the full recipe, use one of the pizza balls for dinner and freeze the remaining three so all I have to do the next time I want to make pizza is to take one of the balls out of the freezer to defrost before continuing with the rest of the pizza.

Here are some tips for you to consider that I gathered from pizza experts.

Use a scale to ensure proper measurement of the flour. It will lead to a better and more consistent dough.
Baker’s percentages – if you are very serious about making pizza dough, this is a skill you may wish to investigate. With this technique, every ingredient is represented by its proportion by weight to the flour in a recipe. For example, if a pizza dough recipe calls for 60% water (also known as 60% hydration), 2% salt, and 0.5% yeast, that means that for every 1,000 grams of flour, you’d add 600 grams of water, 20 grams of salt, and 5 grams of yeast. Not only is this more accurate but it allows you to scale up and down easily.
Choose the right flour – since this is the main ingredient in pizza dough, the kind you choose can make a big difference. Most of us will just use all purpose flour and that will work fine. If you want a crust that is chewier with bubbles, you may want to choose a flour with a higher protein content such as bread flour.
Kneading – this is what develops gluten. A food processor does an excellent job of kneading pizza dough. That is the method utilized in my preferred recipe.
Cold fermentation – allowing your dough to sit in the refrigerator after mixing leads to superior flavor. Let it sit for 1-3 days, take it out to rise at room temperature and continue with your recipe.
Shaping – pizza enthusiasts will proclaim that doughs should only be shaped by hand. However, do not let anyone shame you for using a rolling pin. One thing to remember is that the gluten that has developed in the dough will have the natural tendency to shrink back as you are trying to shape it. If that happens, just step back, cover your dough, allow it to rest for a few minutes and then return to shaping it. The relaxation of the gluten during that resting time will make the final shaping much easier.
Bake hot – this leads to better oven-spring, which is when the dough will be expanding and forming holes. Preheat your oven as hot as it will go. Most will recommend putting your stone/steel in the oven when you turn it on and preheating for an hour to ensure superior heat. There is also the option of pizza ovens, which have become more common today for home cooks.
Baking steel or stones – for the best pizza crust, use either a baking steel or stone. If most of us have either of these, it is probably a stone. That is what I use and I find I get great results. Pizza aficionados have become to prefer baking steels as they have a higher heat capacity and conductivity. This will give you the crispiest result you can get in a home oven.
Toppings – this is a matter of personal preference but in general, the adage that less is more is true with great pizza.

There is so much more to making pizza and there are a myriad of books and websites devoted to just this topic. However, rather than make it complicated, I want to encourage you to just make your own pizza in your own kitchen. If you like the result, that is what is most important. If you are disappointed, let me know and I will try to help you. If you want to become an expert, then seek out some of these other sources and have fun!

Cooking Tips · Ingredients

Borage – flower or herb?

July 26, 2023July 4, 2023 culinaryjourneysllc

I am blessed with a wonderful husband who loves to garden. Me – not so much. However, I love what he grows and harvests from his garden. He built me a dedicated herb garden with some typical herbs such as basil, tarragon, thyme, parsley and mint. Although not in the herb garden, he also grows a beautiful herb – Borage. What is borage and how can we use it in the kitchen? That is the subject of this Cooking Tip.

Borage is a nice green plant with beautiful blue-purple flowers making it wonderful just for decorative purposes. Honeybees also love it, to which we can attest as when it is in bloom, there are honeybees all over it.

It is an edible plant said to have a cucumber taste. It also pairs well with dill, mint and garlic. Both the leaves and the flowers are edible. Just make sure it is grown without the use of pesticides. Here are some ideas for incorporating borage into your foods.

Raw

Mix new, young leaves into green salads.
Beware, though, that the leaves can be a bit tough and “fuzzy.” Because of these characteristics, some chefs prefer to use them as a seasoning and remove them from the dish before serving.
Can also be chopped finely and mixed into yogurt or cream cheese.

Pasta

Ravioli – cook the leaves in a pan with oil and garlic just as you would spinach. When cool, add to a mixture of ricotta, parmesan and eggs. Use this as a ravioli filling with your freshly made pasta dough or wonton wrappers.
Pasta sauce – blanch borage leaves in boiling water and puree with olive oil and lemon juice. Heat a small amount of broth, add borage puree and season. Serve with your favorite pasta.

Soup

Cook the leaves in butter or oil and add to a summer soup, especially green soups such as pea or spinach.

Cookies

Use them to add a decorative touch to simple sugar cookies.
Bake your cookies about half-way, apply the flowers with egg white and then finish baking.

Beverages

Steep borage leaves and flowers in a simple syrup for an hour and use in a cocktail or lemonade.
Add flowers and/or leaves to your ice cube tray filled with water and freeze. Add to chilled beverages.
Can be steeped in hot water for 10-15 minutes for a hot “tea.”

Candied flowers

The flowers are beautiful candied and can be used as a decorative touch on cupcakes or other desserts.

Garnish

Both the leaves and flowers can be used as a garnish in salads or even in desserts.

I admit that although we have borage growing in our garden, I have not brought it into my kitchen. Rather, I just enjoy looking at the beautiful blooms. What about you? Have you ever tried it?

Cooking Tips · Ingredients

Veggies – are they better cooked or raw?

July 19, 2023June 19, 2023 culinaryjourneysllc

We all know that we should eat more vegetables. They are full of important nutrients and fiber. They add color and texture to our meals. They are low in calories. We might assume that veggies are best to eat in their raw, fresh form. Is that true? That is the subject of this Cooking Tip.

It is not true to make a blanket statement that raw vegetables are better for you than cooked. It actually depends on the vegetable. Although both cooked and fresh vegetables have nutrients that are important to include in our diet, these nutrients can be changed by the cooking process, but not necessarily in a negative way.

Minerals

There are many minerals in raw vegetables. When they are cooked, the heat breaks down the vegetable fibers, thereby making the nutrients easier to digest and absorb.

Vitamins

There are two types of vitamins – fat-soluble (Vitamins A, D, E & K) and water-soluble (Vitamins B & C) The former are less likely to be destroyed by cooking. In contrast, the water-soluble vitamins are much more heat sensitive and can be destroyed by cooking.

Let’s look at a few of the more common vegetables.

Asparagus

This vegetable is packed with healthy antioxidants. Heating the asparagus causes these to be more easily absorbed. A study in the International Journal of Food Science & Technology found that cooking asparagus increased the concentration of six nutrients, including antioxidants.

Broccoli

Since broccoli is a good source of water-soluble vitamins, it is better to eat raw. Its vitamin content decreases when cooked, especially in water. Some people, though, suffer from gas/bloating when consuming raw broccoli. This can be reduced by cooking it, allowing them to eat it more frequently. The preferred method is steaming as that will best preserve both the vitamin C and an important enzyme called myrosinase. Myrosinase causes certain chemical reactions that increase some healthful compounds. Also, chopping the broccoli and letting it sit for a minimum of 40 minutes before cooking helps this enzyme to do its job.

Carrots

In the raw form, carrots are a great source of vitamin C. Another nutrient, beta-carotene, is absorbed much more in the cooked form. With this veggie, cooking in water boosted the amount of these carotenoids whereas pan frying decreased them.

Cauliflower

This is similar to broccoli in that the water soluble vitamins can be destroyed by cooking but some people will better tolerate eating cauliflower in the cooked form.

Green Beans

Green beans also fall into the category of vegetables that are healthier cooked.

Kale

Kale is full of B vitamins and Vitamin C and therefore, is better to consume in raw form. Since it is a cruciferous vegetable such as broccoli and cauliflower, some may prefer to cook it.

Mushrooms

Minerals present in mushrooms such as potassium, zinc, niacin and magnesium become more available to your body when cooked. According to the Department of Agriculture’s nutrient database, one cup of cooked mushrooms is said to have twice the amount of these nutrients as a cup of raw.

Spinach

Many of the nutrients such as calcium and iron are better absorbed from cooked spinach rather than raw. Blanching in simmering water followed by a quick dip in ice water is one recommended method of cooking spinach.

Sweet Potato

Being full of beta-carotene, it is better to cook this vegetable.

Summer Squash/Zucchini

These are better eaten in cooked form.

Tomatoes

As most people know, these are actually a fruit rather than a vegetable. However, most of us think of them more as a vegetable. Just as asparagus, tomatoes contain lycopene, which is increased with heat. Cooking does decrease the amount of Vitamin C but this is offset by the increase of lycopene.

Bell Peppers

Bell Peppers, especially the red variety, contain more Vitamin C than citrus fruit. They are also a great source of antioxidants, including carotenoids. Although you do lose some of the great Vitamin C when cooked, it does make the carotenoids more absorbable. Roasting them rather than cooking in water can help to preserve the Vitamin C.

As with so many things in life, balance is the key. Just try to get many different vegetables in different forms. What will make you eat more of a certain vegetable? For example, I love raw spinach in my salads and on my cold sandwiches. However, I am not a fan of cooked spinach unless it is part of something else such as a ravioli filling. Even though I know it might be better for me to eat more of it in the cooked form, I am not going to fret over it. Eating it in the raw form is certainly not unhealthy.

On the other hand, I am thrilled that tomatoes are better for me cooked as I do not like raw tomatoes. I really only like them cooked in some way.

This information may help you optimize some nutrients but much more important is just getting more veggies into your diet on a daily basis.