Vegetable of the Month

Hey, guess what?  This is Snack Sweat Spirit's 100th post!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

What a great day to bring you another tasty Vegetable of the Month :D!




Drumroll please!


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It's RHUBARB!!!

Though this leafy plant is often associated with fruit, it is indeed actually a veggie!  Once revered for its medicinal properties, today rhubarb's fruity flavour is enjoyed during the springtime before most other fruits are available locally.  These ruby red stalks are just coming out of season in Ontario, so get them while they're still available!

According to the Canadian Nutrient File, 1 cup of diced raw rhubarb will yield...

• only 27 calories!  Almost 0 fat, only 5g of carbohydrate, and 1g of protein
• Over 2g of fibre, helping you feel fuller longer!
• About 11% of your daily calcium needs 
• About 8% of your daily potassium needs, an important mineral that aids in digestive and kidney health, and may help to lower blood pressure
• About 13% of your Vitamin C!

EatRightOntario, run by the Dietitians of Canada, and Canadian Living have great articles about the benefits of rhubarb, preparation ideas, how to choose rhubarb, and how to store and freeze it.  Here are a few highlights to help you enjoy this veggie as soon as possible!

Look for rhubarb that is still crisp, not soft or saggy (kind of like when you're looking for celery).  The stalks should be straight, brightly coloured, and (if the leaves are still attached) have bright unblemished leaves.  However, do not eat the leaves.  Rhubarb leaves contain a compound called oxalic acid, which can be harmful or even fatal to humans if consumed.  The leaves can be safely composted though, so no need to worry about tossing them in your pile.  Store your rhubarb in the fridge, or freeze by washing, boiling for about 2 minutes (blanching), chopping into small pieces and store in an airtight bag.

Most people are familiar with rhubarb paired with fruity preparations, like strawberry rhubarb jam, and of course strawberry rhubarb pie (mmmmmmmmmmmmmmmmm).  But this veggie can be used in many different ways!  It can be baked into muffins or breads, fermented into wine, enjoyed in jams and compotes, and included in desserts like tarts, pies, trifles and cakes.  It also pairs beautifully in sauces and chutneys with pork or chicken.  The recipe below comes to you from Foodland Ontario:

Rhubarb Chutney

3 cups chopped rhubarb stalks
1/2 cup granulated sugar
1/4 cup water
1 apple, peeled and chopped (about 1 cup)
1/2 cup raisins
1 Tbsp minced ginger
1/2 tsp salt
1/2 tsp cinnamon
1/4 tsp ground cloves

In a medium saucepan, combine the rhubarb, sugar, water, raisins and ginger.  Cook at medium heat, covered and stirring occasionally, for about 10 minutes until the sauce is thickened and the fruit has softened. Stir in the salt, cinnamon and cloves.
If you wish to store this chutney, pour it into clean and sterilized jars (run them through the dishwasher) and refrigerate for up to 1 month.  Try this chutney over grilled pork chops or tenderloin for a tangy surprise!

What's your favourite summer veggie?  Leave me a comment, it could be next month's veggie!