rare known vegetables

1. EXOTIC
& LESSER-
KNOWN
VEGETABLES
New Zealand’s vegetable varieties continue
to grow as more international foods are
prepared and new food trends arise.These
lesser-known vegetables vary greatly, as do
their uses and nutritional benefits.
• Asparagus
• Celeriac
• Chokos
• Fennel
• Kohlrabi
• Microgreens
• Okra
• Puha
• Rhubarb
• Witloof
Reference: Hedges & Lister. Crop & Food Research Report No Crop & Food Research
Confidential Report No. 1928. Nutritional attributes of spinach, silver beet and egg plant. June 2007.
This report may be downloaded from www.vegetables.co.nz.
Written with assistance from the New Zealand Institute for Crop & Food Research.
Horticulture New Zealand
PO Box 10232 Wellington 6143
Health Authorities recommend we eat at least
5 servings of fruit and vegetables each day.
Three of the servings should be vegetables.

2. What are the
nutritional
heroes in this
group?
Micronutrients
Micronutrients are just as the name suggests: nutrients that are required by the
body in small amounts. Micronutrients are important for day-to-day functioning
of the body. Deficiencies in the individual micronutrients can result in serious
health consequences. Unlike the macronutrients (carbohydrate, fat, protein and
alcohol), micronutrients do not contain calories. Micronutrients can be divided
into vitamins and minerals.The major functions of the main micronutrients
contained in these lesser-known vegetables are described below.
What do these nutrients do?
Vitamins
Vitamins and their function in exotic and lesser-known vegetables
Name
Vitamin A (Some
carotenoids converted
to retinol in the body)
Vitamin C (also called
Ascorbic acid, or
ascorbate)
Vitamin E (Tocopherols
andTocotrienols)
Thiamin (Vitamin B1)
Riboflavin (Vitamin B2)
Niacin (Vitamin B3)
Vitamin B6
Folate
Major function
Important for normal vision and eye health
Involved in gene expression, embryonic development and growth
and health of new cells
Assists in immune function
May protect against some cancers and heart disease
A protective antioxidant – may protect against some cancers
Necessary for healthy connective tissues – tendons, ligaments,
cartilage, wound healing and healthy teeth
Assists in iron absorption
Involved in hormone and neurotransmitter synthesis
Support for heart, lungs, prostate, and digestive tract
An antioxidant, may protect against atherosclerosis and
some cancers
Important for digestion and metabolism
Needed for nerve transmission
Involved in the formation of blood cells
Important for skin and eye health
Important for digestion and metabolism
Important for digestion and metabolism
Assists with the storage and breakdown of fat
Reduces bad cholesterol and increases good cholesterol
Assists with metabolism
Important for neurotransmitters
Helps with oxygen circulation
Reduces homocysteine levels to be beneficial to heart health
Prevents certain types of anaemia
Required for DNA synthesis
Important for preventing neural tube defects
Key role in preventing stroke and heart disease, including reducing
blood homocysteine levels withVitamin B12
May protect against colonic and rectal cancer
Found in
Asparagus
Puha
All of the
exotic and
lesser-
known
vegetables
Asparagus
Chokos
Witloof
Asparagus
Kohlrabi
Okra
Okra
Celeriac
Okra
Puha
Asparagus
Celeriac
Kohlrabi
Celeriac
Chokos
Fennel
Kohlrabi
Okra
Witloof
What are the
nutritional
heroes in this
group?
Minerals
Minerals and their function in exotic and lesser-known vegetables
Name
Calcium
Copper
Iron
Magnesium
Manganese
Potassium
Zinc
Major function
Important for strong and healthy bones and teeth
Involved in processes including muscle contraction,
blood clotting and nerve function
Aids in the utilisation of iron and fat stores
Assists with oxygen transport
Important for respiration
Key nutrient required for oxygen transport
Role in cellular function and respiration
Component of bones
Role in enzyme, nerve and heart functions
Important for the production of protein
Aids in brain function
Component of bones
Assists with metabolism
Important for central nervous system functioning
Required for growth
Maintains water, electrolyte and pH balances
Important for cellular activity and nerve messages
Major role in immune system
Required for growth and repair
Involved in sexual maturation
Role in taste and smell functions
Found in
Rhubarb
Asparagus
Celeriac
Fennel
Okra
Witloof
Celeriac
Fennel
Fennel
Okra
Okra
Puha
Witloof
Fennel
Rhubarb
Puha

3. Asparagus • • • • •
Celeriac • • •
Chokos Unknown – more research is need
Fennel • •
Kohlrabi • • •
Microgreens Unknown – more research is need
Okra • • •
Puha • •
Rhubarb •
Witloof • •
What are the
nutritional
heroes in this
group?
Phytonutrients
A wide range of phytonutrients are found in these vegetables.
Phytonutrients are believed to help protect against chronic diseases such as
heart disease and cancer, as well as problems associated with ageing.This is
largely attributed to their antioxidant activity.
Phytonutrients in exotic and lesser-known vegetables
Phenolics
Phenolics is a broad term used to describe a variety of phytonutrients and
are a group of over 4000 compounds occur widely in the plant kingdom.
Phenolics serve a variety of purposes in the plant, including protection
against fungal disease, insect attack and UV light, as well as attracting
pollinators and seed dispersers. Often these compounds impart taste
(usually bitter or astringent) and some also provide aroma and colour.
Because they are such powerful antioxidants, levels of phenolics generally
correlate well with antioxidant activity.
Phenolics
Carotenoids
Flavanoids
Saponins
Fructans
Inulin
Glucosinates
Polyacetylene
Furanocoumarins
Thiols
What are the
nutritional
heroes in this
group?
Flavonoids
Flavonoids are potent antioxidants and reportedly have a wide range of
biochemical functions. Research indicates they are involved in a number
of important functions in the body, such as the immune system, gene
expression, blood flow and liver function.They have also been shown
to have anti-allergic, anti-inflammatory, anti-microbial and anti-cancer
properties.The beneficial effects are thought to be in part due to their
antioxidant activity.
Carotenoids
Carotenoids are a group of pigments which are responsible for the red,
yellow and orange colours of many fruits and vegetables. However, often
the colour is masked by chlorophyll – to the extent that some of the
largest amounts of carotenoids are found in dark green leafy vegetables.
Carotenoids are best known for their antioxidant activity.
Saponins
This group is a diverse range of compounds named for their ability to form
soap-like solutions with water and are often bitter tasting. Saponins are
believed to be particularly useful in lowering cholesterol.
They are thought to protect against some cancers by breaking down the
cholesterol-rich membranes of cancer cells. Because they are not well
absorbed into the blood stream they are believed to most useful in a
localised effect in the intestinal tract, such as colon cancer.
Some saponins have been shown to have anti-inflammatory, anti-fungal,
anti-yeast, anti-parasitic, anti-bacterial, anti-microbial and anti-viral activity.
It should be noted that saponins may reduce the availability of some
nutrients and cause growth inhibition. In New Zealand this is not
considered a major issue as dietary nutrients are abundant and varied.
Fructans
Fructans are indigestible plant components that are fermented in the body
and help maintain the health of the gut and colon. Fructans are responsible
for a proliferation of ‘good’ bacteria and a reduction of ‘bad’ bacteria in
the gut, reduction of toxic metabolites and detrimental enzymes,
prevention of constipation, protection of liver function,
reduction of cholesterol, reduction of blood pressure
and anti-cancer effects. Inulin is a sub-group of fructans.
Inulin
Research into inulin is increasing due to its prebiotic
properties, which positively affect gut health.The health
benefits associated with inulin are; relieving constipation,
better absorption of nutrients, immune benefits, appetite regulation,
regulation of cholesterol levels, and improving gut function.Together, these
effects may reduce the risk of diseases such as bowel cancer, intestinal
infections, irritable bowel diseases, osteoporosis and obesity.

4. What are the
nutritional
heroes in this
group?
Glucosinolates
Glucosinolinates are sulphur-containing compounds, which are broken
down enzymatically into further compounds, notably isothiocyanates and
indoles. It is these breakdown products that have been of particular interest
to scientists.
Isothiocyanates
Isothiocyanates are thought to protect against cancer both as blockers
and cancer suppressors. In addition, some isothiocyanates have anti-
inflammatory activity, which is important as inflammation can be involved
both in cancer development and in heart disease.
Indoles
The most nutritionally important indole is indole-3-carbinol (I3C), which
has been studied particularly in relation to hormone-sensitive cancers such
as prostate and breast. More research is required in this field.
Polyacetylenes
These phytonutrients are produced by the plant in response to stress.
A promising area of research is the anti-cancer properties of
polyacetylenes. Other beneficial health properties include: anti-fungal,
anti-bacterial, anti-allergenic and anti-inflammatory effects, as well as
immune-stimulating properties.
Furanocoumarins
Like polyacetylenes, furanocoumarins are
protective compounds produced by plants
in response to stress.They are heat stable
and therefore not destroyed by cooking.
There is some evidence of anti-
fungal properties. However, these
compounds are phototoxic so can
yield products that can damage
DNA when exposed to long-
wave UV light.
Thiols
Biologically important thiols
are well-known beneficial
antioxidants that protect cells
from oxidative damage that
can potentially lead to cancer
and Alzheimer’s disease.
Some nutrients are water soluble and heat sensitive and may be lost in
the cooking process. Specifically these include glucosinolates (including the
hugely beneficial isothiocyanates and indoles), phenolics andVitamin C.
However, carotenoids – some of the other valuable phytochemicals – are
fat soluble, which means that they are best absorbed into the body when
eaten in a meal where some sort of ‘healthy’ fat or oil is present.They are
also better absorbed in cooked foods, rather than raw, as heat breaks down
their structure and carotenoids are released.
Taking both these factors into account, cooking methods such as steaming,
microwaving and stir-frying are ideal as they cook foods for a short time in
a small amount of water.
To get the best
out of these
vegetables

5. Introducing
the exotic and
lesser-known
vegetables
Asparagus
Asparagus originated in the Eastern Mediterranean and was a favourite
of the Greeks and Romans who used it as a medicine. In parts of Europe,
Turkey,Africa, Middle East and Asia some varieties of asparagus grow wild.
In some countries people prefer to eat white asparagus (it stays white
because it is grown out of the sun), but in New Zealand we like it green
and there is little, if any, white asparagus grown. Purple asparagus is
increasingly available in New Zealand.
What’s good in asparagus?
Asparagus contains high levels ofVitamin C and folate (particularly the tips
rather than the stems).A moderate level ofVitamin E is present as well
as low but useful levels ofVitamin A precursors, thiamin,Vitamin B6
and copper.
The most important phytonutrients in asparagus are phenolics, carotenoids,
saponins and fructans.
Raw asparagus has also consistently been found to have high levels of
antioxidant activity in comparison to other vegetables.
When selecting asparagus
Choose straight, firm green stems. Insist on fresh, clean product with
trimmed ends and a minimum of white butt. Fresh asparagus is ‘squeaky’
–when the spears are gently rubbed they squeak! Old asparagus is rubbery
and doesn’t squeak.
Buy small quantities regularly.While asparagus will keep for about a week, it
itastes a lot better when eaten within one to two days of picking.
Looking after asparagus
Keep asparagus refrigerated with butt ends either wrapped in wet paper
towels, or stood up in a jar of 1-2 cm of water - just like flowers in a vase.
Another method, but not quite as effective, is to simply refrigerate in
plastic bags.
Store at 2-4ºC with approximately 95% relative humidity.Asparagus has a
high water content and will lose water if stored in a dry environment.
How to prepare asparagus
Snap off tough ends.These ends can be used to flavour soups or stocks.
Cooked asparagus should be tender but still slightly crisp. For maximum
flavour, don’t overcook it.Asparagus in salads is generally blanched; however,
if the asparagus is thin and fresh it may be used raw. Purple asparagus is
often eaten raw as it is sweeter and more tender than green.To retain the
purple colour when cooked, add a little lemon juice or vinegar and cook
for a very short time using a method such as stir-frying.
While asparagus will
keep for about a week, it
tastes a lot better when
eaten within one to two
days of picking.
Introducing
the exotic and
lesser-know
vegetables
Celeriac is not a
particularly attractive
vegetable and has been
described as ‘a troll’s orb
of warts and roots.’
Celeriac
Celeriac is a type of celery, well known in England, Europe,Asia and India. It
has a unique flavour and is very refreshing even when raw.The short stem
and upper part of the roots grow into a creamy-green round shape 10-15
cm in diameter.The skin is textured and ridged.The flesh is creamy white
and firm but not as firm in texture as carrots.
What’s good in celeriac?
Celeriac provides potassium and small but useful amounts of iron, copper,
Vitamins C and B6, folate and niacin. It is also one of the better vegetable
sources of fibre which is beneficial for gut health and bowel function.
Like many plants in the Apiaceae family (such as carrots, parsley and
parsnip) celeriac contains polyacetylenes.These compounds are being
studied for their anti-cancer properties. Celeriac also contains flavonoids
and furanocoumarins (see phytochemical section for health benefits).
One study found that dry celeriac exhibited a protective effect against
osteoporosis by inhibiting bone resorption.
There have been reports of allergic reactions to celery and celeriac,
possibly due to polyacetylenes.
When selecting celeriac
Select smaller roots, as they are more tender.
Looking after celeriac
Refrigerate in your crisper or in a plastic bag.
How to prepare celeriac
To prepare celeriac, peel and cut into slices.The stalk and the leaves are not
used as they are bitter and stringy.

6. Introducing
the exotic and
lesser-know
vegetables
Chokos
Chokos are a native of Central America.They were taken back to Europe
by the Spanish explorers and from there were introduced to parts of Asia.
Choko is also known as chayote, vegetable pear or mango squash.They
grow on a climbing plant and look a bit like a pear. Some varieties have
spines and others are spineless. Colours range from green to ivory white.
Choko shoots are sometimes eaten in Asian cooking.
What’s good in chokos?
Chokos contain good levels of folate andVitamins C and E, but low levels
of other micronutrients.
There has been little research into chokos, so there is currently no
information on their phytochemical composition. Studies have found low
antioxidant activity. However, diuretic, cardiovascular and anti-inflammatory
properties of the leaves, fruits and seeds have been reported. It is unclear
which part of the plant provides these health benefits. More research
is required.
When selecting chokos
Look for firm, even-coloured chokos, which are 10-15 cm long and not too
deeply wrinkled. Sometimes smaller chokos, around 5 cm long, are used.
Large whiter coloured chokos indicate older fruit.
Looking after chokos
Refrigerate chokos in plastic bags and they will keep for a few weeks.
Store at 7-10ºC with a relative humidity of 90-98%. Lower temperatures
will damage the chokos.
How to prepare chokos
Large chokos need to be peeled before cooking. Cut the choko in half and
remove the seed. Some people eat the seeds too; they have a nutty flavour.
If boiling or steaming, leave the skin on to retain the flavour and cook for
15-20 minutes or until tender. Small chokos (under 5 cm) don’t need to be
peeled and are perfect for stir-fries.
As chokos have a very mild flavour they go particularly well
with flavours like pesto, ginger, garlic and tomatoes.
Introducing
the exotic and
lesser-know
vegetables
Fennel
Fennel, sometimes known as Florence fennel, has a long history and is
one of the oldest cultivated plants. Roman warriors used to eat fennel to
keep in good health while the Roman women ate it to prevent obesity.
The leaves are often used as a herb.The characteristic aniseed flavour and
aroma make it a delightful vegetable which, although not widely eaten in
New Zealand, is very popular in many other countries.
It should be noted that although the herb fennel and vegetable fennel have
a similar aniseed flavour, they are actually different plants. Herb fennel is a
rampantly growing tap-rooted variety, whereas vegetable fennel is a shorter
plant that forms a swollen base or pseudo bulb.
What’s good in fennel?
The seeds, roots and bulbs have been used for medicinal purposes
throughout history as treatments for flatulence, colic, urinary ailments,
and constipation as well as suppressing appetite, improving eyesight and
digestion, increasing lactation, as a breath freshener and as an aphrodisiac.
Fennel bulb is not rich in micronutrients. Its most important nutrient is
very good levels ofVitamin C, at around 27% of the recommended daily
intake. It also supplies small but useful amounts of folate and some minerals
including potassium, iron, magnesium and copper (see micronutrient
section for health benefits). It is low in calories and provides reasonable
levels of dietary fibre.
Antioxidant activity has been shown to be low in comparison to other
vegetables.This is likely due to low levels of phenolics in root fennel - there
are high levels in the leaves of herb fennel. Polyacetylenes are present but
at very low levels (see phytochemical section for health benefits). More
research is required regarding the root of this vegetable.
When selecting fennel
Select firm, plump, white bulbs with fresh feathery foliage. Small bulbs,
which are less than 12 cm in diameter, are more tender.
Looking after fennel
Refrigerate in the crisper and use as soon as possible. Store at 0ºC with
90-100% relative humidity.
How to prepare
Cut off the base and stalks and retain any foliage for garnish. Every part
of the plant from seed to the root is edible. If boiling, use as little water as
possible to retain the flavour.
Fennel leaf works well as a substitute for dill.

7. Introducing
the exotic and
lesser-know
vegetables
Kohlrabi
Translated from German, kohlrabi means cabbage-turnip.The two
descriptions explain the taste and texture of kohlrabi, although it is milder
and sweeter than both of them. It is most similar to broccoli stalks in
texture and taste. It is not a root vegetable, but rather a stem which swells
to a turnip shape above the ground. It is a member of the Brassica family.
What’s good in kohlrabi?
Kohlrabi is not nutrient dense, but is an excellent source ofVitamin C and
provides some folate, thiamine,Vitamin B6 and potassium.
Little research has been conducted regarding the phytochemical content
of kohlrabi. Low phenolic and flavonoid content has been found,
corresponding with low antioxidant activity. Glucosinolates are one of
the distinctive features of Brassicas – kohlrabi contains moderate levels.
Isothiocyanates and indoles are the glucosinolates present in kohlrabi.These
compounds continue to be investigated for anti-cancer properties.
To date, consumption of vegetables from the Brassica family is best
known to lessen the risk of lung and colorectal cancers. New research is
investigating the effect on stomach bacteria.
When selecting kohlrabi
Select kohlrabi about the size of a tennis ball or smaller. Look for thin,
tender and unblemished skin.Avoid soft or wrinkled produce.
Looking after kohlrabi
Refrigerate in plastic bags. Store at 0°C with a relative humidity of 90-100%.
How to prepare kohlrabi
Kohlrabi should be prepared like turnips. Cut off the base and trim the
stalks. Cook before peeling to retain maximum flavour. Boil, steam or
microwave whole if they are small, otherwise slice first.
Although the leaves of
kohlrabi can be eaten,
they are usually trimmed
off before going to market
in New Zealand.
Introducing
the exotic and
lesser-know
vegetables
Microgreens
Recently entering the New Zealand market, microgreens are simply
seedlings of herbs and salad greens we already know.They offer many
exciting new textures, colours and flavours. Being such immature plants
the flavour is exceptionally intense.They have a strikingly fresh miniature
appearance and this presents a whole new range of cuisine options.This
has been realised in the food service industry, where microgreens are
quickly growing in popularity.They are a particularly popular addition to
salads and make stunning edible garnishes.
Microgreens can be grown from the seed of almost any vegetable.They are
harvested at 7-21 days after planting and are sold as blends (Asian, French
etc.) of different seeds as well as single varieties like coriander, rocket, red
chard, basil, sango and watercress.
What’s good in microgreens?
There is limited nutritional information on these plant varieties at this early
stage of maturity. More research is needed to establish information on this
increasingly popular vegetable product.
How to select microgreens
Choose crisp leaves with vibrant colouring.
Looking after microgreens
Refrigerate in plastic bags or in the crisper. Use within five to six days
of purchase.
Store at 2-5°C with a relative humidity of 90-100%.The optimum storage
temperature is 0°C, but because of the risk of freezing a slightly higher
temperature is recommended.

8. Introducing
the exotic and
lesser-know
vegetables
Okra
Originating from West Africa, okra is now associated with Creole food,
particularly gumbo, which is also one of its alternative names. Gumbo
is a stew of okra, tomatoes, chilli and chicken or seafood. Okra contains
mucilaginous gums which act as a natural thickening agent in soups, curries
and casseroles.
There are many varieties of okra. The most commonly found are green
and white. Green okra is shorter and slightly stubby when compared with
the white okra.White is actually a light green colour and is longer and
more slender than green okra, with quite pronounced ridges.
What’s good in okra?
Okra has a surprisingly wide range of nutrients at good levels. It has a very
highVitamin C and folate content, providing around 56% and 25% of the
recommended daily intake per 100g respectively. It also contains good
levels of magnesium, manganese and copper, and small but useful amounts
of thiamin, riboflavin, niacin andVitamin E.
Okra contains carotenoids, phenolics and flavonoids; however the
levels of these phytonutrients decrease with all forms of cooking,
chilling and freezing. A high level of antioxidant activity has
been found, relative to other vegetables.
Okra has been associated with lowering cholesterol, skin healing and
rejuvenation and anti-inflammatory activities (which may aid allergies
and asthma).
Okra is a traditional Asian treatment for gastric problems, on
account of its mucilaginous content. Okra has been found to
inhibit the adhesion ability of Helicobacter pylori, which may
reduce the risk of chronic gastritis, gastric and duodenal ulcers
and stomach cancer.
When selecting okra
Good okra must be fresh and small, preferably less than 6-8 cm in
length. Large okra tends to be tough and stringy.
Looking after okra
Refrigerate in plastic bags. Use promptly. Don’t wash before you store them
as they will become slimy. Store at 7-10°C with a relative humidity of 90-
98%.Avoid lower temperatures as this will result in chilling injury.
How to prepare okra
The stalk ends are generally removed. Okra can be left whole or sliced. Boil,
steam, stir-fry or microwave until soft and tender.Avoid using brass, copper
or iron pans as the okra will discolour.
Okra is also known as
lady’s fingers, bhindi,
bamia and gumbo.
Introducing
the exotic and
lesser-know
vegetables
Puha
Puha, or rauriki, is a green vegetable native to New Zealand. It was one of
the staple green vegetables of the Maoris during early settlement and is
still eaten today. Puha can be found growing wild.The smooth-leafed puha
is the most popular.The slightly bitter and prickly-leafed puha is also eaten.
While it is not grown commercially it is occasionally available and there is
certainly demand for it in some areas.
What’s good in puha?
Puha is rich inVitamin C and Pro-vitamin A (β-carotene) and contains good
levels of folate.With levels of β-carotene similar to carrots and superior to
both broccoli and spinach, puha is an extremely good plant source of Pro-
Vitamin A. Puha also contains useful amounts of niacin, manganese and zinc
(see micronutrient section for health benefits).
Other than β-carotene, no information on other carotenoids has been
found. High levels of phenolics and moderate to high levels of flavonoids
are also present (see phytochemical section for health benefits). Reasonably
high antioxidant activity has been found in puha.
Maori regularly used puha for medicinal purposes. Externally, the milky
sap was used to treat katipo spider bites, boils, abscesses and wounds.A
puha solution was used for various stomach complaints, venereal disease,
poisoning, pain relief, arthritis, as a general tonic and to prevent
scurvy. Ethnic remedies from other parts of the world use
puha varieties to treat warts, stomach, skin and breast
cancer, as an antiseptic and to treat
varicose veins.
Puha has high levels of oxalic acid.Although lower than
spinach, this could compromise calcium absorption if
consumed on a regular basis.
How to select puha
Select young and crisp puha with a good even colouring.
Looking after puha
Refrigerate in plastic bags and use promptly. Puha can be frozen but it is
best fresh. Store at 0°C with a relative humidity of 90-100%.
How to prepare puha
Rub the stems and leaves together under running water and then steam or
boil them like spinach.You may need to cook them for 20-30 minutes to
remove the bitterness.
Puha is known as a variety of different names, including;
puwha, pororua, rauriki, sow thistle, milk thistle and milkweed.

9. Introducing
the exotic and
lesser-know
vegetables
Rhubarb
Rhubarb is considered to be a fruit because it is usually eaten as a dessert,
but it is actually a vegetable.Thought to be a native ofTibet, rhubarb is the
leaf stalk or petiole of a perennial plant.
What’s good in rhubarb?
The major micronutrient present in rhubarb isVitamin C, but it also
contains good levels of potassium and calcium. Good levels of fibre are
also present.
Rhubarb contains phenolics and ranks highly in antioxidant activity.
When selecting rhubarb
Look for firm, red, glossy stalks, which are crisp and showing no signs
of wilting.
Looking after rhubarb
Refrigerate in plastic bags. Store at 0°C with a relative
humidity of 95-100%.
How to prepare
Young rhubarb stalks need to be washed and cut into
pieces. Older, thicker rhubarb needs any coarse strings to
be removed before slicing. Do not eat the leaves as they
are poisonous.
Introducing
the exotic and
lesser-know
vegetables
Witloof
Witloof is a Dutch name which translates as white leaf.The name of this
vegetable is a bit confusing. In New Zealand we call it either witloof or
chicory, the British call it chicory and the French call it endive or Belgium
endive.To make it even more confusing, there is a type of lettuce which the
French call chicory and is known as endive in Britain and New Zealand.
Witloof has a slightly bitter and nutty flavour.The leaves have been eaten
for thousands of years and the roots in some strains are used as a
coffee substitute.
What’s good in witloof?
Witloof is not particularly nutritious. Its most important nutrients are folate,
Vitamin E and C. It also contains small amounts of manganese and copper
(see micronutrient section for health benefits).
Very little data is available on the phytochemical content of witloof.
Phenolics, inulin and sesquiterpene lactones are present (see phytochemical
section for health benefits). Inulin is present in witloof root but it is not
known if it is present in the leaves. Sesquiterpene lactones are believed to
be responsible for the bitter taste. Blanching may reduce this taste. Health
benefits of these compounds are unknown.
How to select witloof
Look for crisp, firm, compact heads, which are creamy white with pale
yellow tips.
Looking after witloof
Refrigerate in plastic bags. Use as soon as possible. Store at 0°C with a
relative humidity of 90-100%. When exposed to light the flavour will
change to an unacceptable level of bitterness.
How to prepare
Trim the stalk end before you use it and remove any damaged outer leaves.
There is a red-leafed
variety of witloof called
Radicchio.This is most
commonly used as a
salad garnish.

10. Grown
professionally
so you can buy
with confidence
As diverse as the group of vegetables are that make up thisgroup,
so are the growing methods used to produce them.All employ the
latest techniques and technologies to grow the best quality produce.
Developments in technology have meant that most crops are grown
year round.
In New Zealand we have an assurance programme known as New
Zealand Gap which provides a traceable, accountable system from
crop to customer. GAP stands for Good Agricultural Practice.This
ensures the best practices have been employed in the production,
packaging and distribution of your vegetables.
By meeting the standards required under New Zealand GAP, growers
are able to demonstrate to their customers that their products are of
a high quality, produced in a sustainable manner, and are safe to eat. In
a nutshell, it means you can buy with confidence.
In addition, New Zealand GAP has been successfully benchmarked
against international quality assurance programmes such as Global
GAP, Global Food Safety Initiative and New Zealand and Australian
supermarket programmes.
Delicious ways
to include these
vegetables
• Mash celeriac with potatoes or parsnip for a twist to your old
family favourite.
• Chopped chokos make a succulent addition to any curry, casserole
or stir-fry.
• Fennel is particularly delicious with a light cheese sauce or when cooked
in a tomato based sauce or with chicken or meat stock.
• Add sliced or grated raw celeriac to salads.Alternatively you can also add
slightly cooked celeriac.
• Add finely sliced, grated raw or cooked fennel stems to salads
or sandwiches.
• Try microgreens for giving an interesting accent to anything you like –
from soups to sauces to meat dishes to desserts.
• Chokos can be used as a base for your favourite chutney, pickle or
relish recipe.
• For a twist to traditional roasted vegetables, add celeriac brushed with
olive oil and then baked alongside other root vegetables in the oven.
• Stuff a choko half with all sorts of fillings – rice, bacon, tomato, onion,
cheese and more.
• Roast fennel in a little olive oil with garlic, lemon juice; adding a sprinkling
of brown sugar is fantastic.
• Rhubarb tastes great in muffins, cakes, jams, flans or in crumbles (in place
or in addition to apples).
• Serve kohlrabi as a side vegetable, steamed, mashed or in a stir-fry. It may
also be baked, added to casseroles and soups or used raw in salads.
• Use microgreens as a garnish for a dish of complementary flavour.
• Toss freshly cooked okra in lemon juice and a little butter.
• Stuffed, curried or baked with ham, witloof also goes well with cheese
and is great in flans and pies.
• Add okra to curries, soups, casseroles or salads.
• Sliced okra served with tomatoes makes a tasty side dish.
• It is common practice to boil puha with meat. Place it on top of meat for
10-20 minutes before the end of cooking. It can also be used in soups
and stir-fries.
• Rhubarb stewed with a little sugar is great added to your breakfast cereal,
or eaten with ice-cream as a dessert.
• Witloof can be eaten raw as a salad vegetable and is ideal to mix with
other salad greens. It can also be braised whole or sliced, and served with
different sauces.