Hunger Busters/Food Facts




VEGETABLES
 

    
SELECTION 
    
STORAGE 
    
NUTRITION 
    
 PREPARATION

    
 Alfalfa Sprouts 
    
Look for sprouts that are crisp and fresh in appearance.
    Avoid slimy, limp or dry sprouts  
    
Refrigerate in a container or plastic bag. Best eaten
    within 3-4 days 
    
Good source of protein,
    vitamin C and dietary fibre. 53kj/100g  
    
Rinse and drain

    
 Asparagus 
    
Choose firm, brittle spears that are bright green
    with tightly closed tips and thorns. Spears should be at least
    two-thirds green  
    
Wrap ends in a damp paper towel or stand asparagus
    tips upright with bases in a glass containing 1 cm water, cover
    with a plastic bag 
    
Good source of vitamins A and B1,
    protein, potassium and some vitamin C. 71kj/100g 
    
Snap off and discard the tough
    ends. Plunge into cold water prior to cooking, as this helps
    remove dirt lodged in tips

    
Avocados 
    
Can be purchased in two forms : Mature and firm -
    these require ripening at home for 4-5 days at room temp. Ripe
    and ready to eat - ripeness is indicated when the fruit yields
    to gentle pressure at the stem end. Avoid if very soft with black/brown
    bruises 
    
Do not refrigerate until ripe. When ripe store in
    refrigerator until ready to eat. Max time 4-5 days. To speed
    up ripening place avocado in a brown paper bag with a banana,
    store at room temp out of direct sunlight 
    
Provide valuable dietary fibre. A good source of vitamins
    C, E and B and contain no cholesterol. 829kj/100g 
    
Cut in half length ways, twist
    gently to separate the halves. Remove seed and peel. Brush or
    squeeze lemon juice over avocado to prevent flesh darkening

    
Bean Sprouts 
    
Look for white, crisp beans.
    Avoid beans that are slimy or have a strong odour 
    
Refrigerate, unwashed, in container or in a plastic
    bag 
    
A fair source of protein and vitamin C. 84kj/100g 
    
Place in a colander and rinse

    
Beetroot 
    
Select smooth, firm roots with good colour. The freshness
    of the leaves is no indication of the quality of the roots. Avoid
    soft, flabby or woody beets 
    
Trim stems leaving 3cm intact. Refrigerate in a plastic
    bag for up to 7 days 
    
Good source of potassium, iron and dietary fibre.
    182kj/100g 
    
Wash well, leave skin, root
    and stem intact to prevent bleeding during cooking. Once beets
    are cooked remove skin, roots and stems

    
Bok Choy 
    
Select a bunch that is crisp, fresh-looking and has
    dark green leaves, and clean white stalks 
    
Place in a plastic bag in the refrigerator, use as
    soon as possible 
    
Good source of dietary fibre, potassium and calcium.
    44kj/100g 
    
Wash under running water. Chop
    or slice, baby bok choy can be cooked whole

    
Broccoli 
    
Select fresh, bright green broccoli which has compact
    clusters of tightly closed florets. Avoid heads with yellowing
    florets and thick woody stems 
    
Keep dry. Store in vented plastic bag in refrigerator
    for up to 5 days 
    
Excellent source of vitamins C and A, potassium and
    iron. 102kj/100g 
    
Wash. Remove base of stalk.
    Cut florets and stalks lengthwise or slice stalks crosswise and
    leave florets whole

    
Cabbage 
    
Buy cabbages that are solid and heavy for their size.
    Leaves should be crisp, compact and bright in colour. Avoid those
    with brown spots or yellow leaves 
    
Store in the refrigerator in the crisper or place
    in a plastic bag 
    
A good source of vitamin C,
    particularly the red cabbage. An excellent source of vitamin
    A. 72kj/100g 
    
Remove the outer leaves. Cut amount to be used and
    rinse. Finely shred or cut into chunks.

    
Capsicums/ Peppers 
    
Select firm, well shaped capsicums with glossy, smooth
    skin. Avoid dull-looking capsicums with soft spots, wrinkled
    skin or blemishes 
    
Store in the crisper section of the refrigerator for
    up to 5-7 days  
    
Good source of vitamins A
    and C, especially the red capsicums. Green 68kj/100g.
Red
    104kj/100g 
    
Wash and pat dry. Remove stem, seeds and membranes

    
Carrots 
    
Choose bright coloured, firm, well shaped carrots.
    When tops are still attached, look for fresh, green leaves. Avoid
    dry, wilted, shriveled, soft or split carrots 
    
Refrigerate in a plastic bag or store in the vegetable
    crisper 
    
Excellent source of vitamin
    A. Good source of dietary fibre, calcium and phosphorus. 108kj/100g 
    
Wash and scrub with a brush. Avoid peeling if possible.

    
Cauliflower 
    
Choose firm, compact, creamy-white
    heads with florets pressed tightly together. A yellow tinge indicates
    over maturity. Any leaves should be bright green and crisp 
    
Refrigerate unwashed, stored in a plastic bag with
    head turned downwards 
    
Excellent source of vitamins C and K. 80kj/100g 
    
Remove and discard outer leaves and cut out core.
    Leave heads whole or break into florets.

    
Celery 
    
Look for clean, crisp, pale-green celery with thick,
    ridged stalks and fresh, bright leaves. Avoid celery that is
    limp or rubbery 
    
Refrigerate unwashed, stored in a plastic bag or container.
    Keep celery cold and moist 
    
High in fibre and sodium. Good source of potassium.
    51kj/100g 
    
Cut stalks from base, rinse thoroughly
    to remove any soil. Trim leaves. To remove strings from outer
    stalks, pull string with a knife from top of stalk, down to the
    base

    
Cucumbers 
    
Select those that have a bright
    green skin, with a firm and fresh appearance. Avoid those with
    soft spots or yellowing colour, except in the case of the apple
    cucumber - it's skin is a pale yellow-white  
    
Refrigerate in the crisper section or in a plastic
    bag. Do not store cucumbers with fruit, as they will yellow and
    age quicker 
    
Fair source of dietary fibre, vitamins A and C and
    potassium. 42kj/100g 
    
Wash before eating, peel only if skin is tough

    
Eggplant / Aubergine 
    
Eggplants should be firm, heavy in relation to size,
    with a uniform colour characteristic of the variety. Select those
    free of scars or cuts. Avoid dull, soft, shriveled, blemished
    eggplants. The sharper the prickles around the stalks the fresher
    the eggplant 
    
Store in the refrigerator for up to 1 week. Eggplants
    bruise easily so handle with care 
    
Contains small amounts of most vitamins and minerals.
    73kj/100g 
    
Rinse eggplant. Remove stem
    and slice or dice. Skin can be peeled or left unpeeled. Eggplant
    is usually degorged before cooking, by sprinkling the cut surface
    with salt and allowing to stand for 30 minutes, then rinsing
    thoroughly. This softens the flesh and reduces the amount of
    oil absorbed during cooking

    
 French Shallots 
    
French shallots are a member of the onion family -
    almost a cross between onions and garlic.  
    
 Store unwrapped
    in a cool, dry, well ventilated place. 
      
    
Remove stem and root
    end. Peel off dry outer skin. Leave whole or slice, dice or chop

    
Globe Artichokes 
    
Choose tight, compact, fresh, bright green, plump
    heads that feel heave for their size. Browning may mean old age
    or bruising. The edible portions are the lower fleshy parts of
    the leaves 
    
Refrigerate unwashed, store in the crisper or wrap
    with plastic. Best eaten as soon as possible 
    
High in potassium, phosphorus, vitamins A and C. 80kj/100g 
    
Prepare just before
    cooking. Using a stainless steel knife, slice off stem. Remove
    and discard coarse outer leaves, then cut 1/3 off from the top
    of the artichoke. Snip off any remaining thorny tips. Rinse well

    
Leeks 
    
Select leeks with clean, crisp, white bottoms and
    fresh looking tops. Small to medium sized leeks are the most
    tender with a mild delicate flavour  
    
Refrigerate unwashed, wrap in plastic or store in
    a plastic bag 
    
Fair source of vitamins C and A, potassium and calcium.
    112kj/100g 
    
Discard roots. Trim tops, leaving
    5cm of green leaves. Remove course outer leaves. Wash thoroughly
    to remove dirt

     Mushrooms 
    
Common Mushrooms are
    sold in three stages of growth : Buttons are small, white and
    tightly closed with a mild flavour. Ideal for salads & sauces.
    Caps have a full-bodied flavour and firm texture. Ideal for pies,
    casseroles & soups. Flats are fully open and mature with
    a stronger flavour. Ideal with meat dishes, fish & bacon.
    Avoid mushrooms that are dry, wrinkled or slimy. Oyster
    Mushrooms are creamy-grey, pink or yellow in colour, with
    deep gills and smooth irregular fan shaped caps. They can be
    bitter raw and require quick cooking methods. They have a mild
    melting flavour. Shiitake Mushrooms are a fleshly brown
    colour with flattish, round caps. Size varies considerable. They
    have a distinct flavour, pungent aroma and a pleasant, meaty
    texture. Eat them raw, whole, sliced or cooked in stews, salads
    or sauteed. 
    
Store in the refrigerator. Place in a cloth or paper
    bag. Never store in plastic bags 
    
Rich in B-group vitamins. Good source of dietary fibre
    and protein. 96kj/100g 
    
Wipe with a damp cloth, or clean lightly with a pastry
    brush. Stems may be removed or left intact depending on use

    
Okra 
    
Select small to medium pods that are firm, crisp and
    bright in colour. Pods should snap easily when broken 
    
Refrigerate in a plastic bag, use within 2-3 days
    of purchasing for best results 
    
Good source of vitamins B1, B2 and B3.
    Fair source of vitamin C. 85kj/100g 
    
Rinse. Trim stem end. Use whole or sliced pods 

    
Onions 
    
Select firm, well shaped onions which have small necks
    and dry papery skin. Avoid spongy or sprouting onions with uneven
    or patchy skin colouring 
    
The smaller the onion the stronger
    the flavour. Store onions in a cool, dry, dark place for up to
    2 months. Wrap cut pieces in plastic and store in refrigerator 
    
Fair source of vitamin C and dietary fibre. 105kj/100g 
    
Remove stem and root end. Peel off dry outer skin.
    Leave whole or slice, dice or chop

    
Parsnips  
    
Select small to medium, well shaped parsnips which
    have a creams white, smooth, firm surface. Avoid large parsnips
    as these tend to have a woody core. Parsnips which have straggly
    roots or are blemished should also be avoided 
    
Store in refrigerator crisper for 1-2 weeks 
    
Good source of potassium. fair source of calcium and
    magnesium. 214kj/100g 
    
Trim and discard tops and root
    ends. Wash thoroughly or peel. Slice, dice, shred, julienne or
    leave whole. Can be boiled, used in soups, casseroles and makes
    excellent chips

    
Peas 
    
Look for peas that are crisp, have shiny, bright green
    pods 
    
Refrigerate unwashed in a plastic bag 
    
Good source of vitamins A and C.
    High in dietary fibre. 254kj/100g 
    
Split pea pods, remove peas and rinse

    
Potatoes 
    
The Sebago is round to oval
    shape, has a white skin and flesh. A good all-round potato but
    particularly good for jacket potatoes. The Pontiac is pink-skinned
    and has moist white flesh. Cook and store well, particularly
    good for mashing. The Delaware is oval, pink-skinned and has
    a firm, waxy flesh. Best used for boiling and baking. The Desiree
    is oval, pink-skinned and has a yellow flesh. Best used for frying,
    boiling and baking.Choose smooth, firm potatoes with no wrinkles,
    cracks, bruises, decay or green areas. A small amount of sprouting
    does not affect edibility 
    
Store in a cool, dry, dark, well-ventilated area.
    Keep away from direct light. Remove from plastic bags as soon
    as possible to prevent greening. Do not eat green potatoes as
    they can cause illness 
    
Excellent source of vitamins C and B3
    and potassium. 276kj/100g 
    
Peel as finely as possible to avoid waste or leave
    skin intact. Always cook in a minimum amount of water when boiling
    or, better still, microwave 

    
Pumpkin 
    
Choose hard, thick-skinned pumpkins which are heavy
    for their size. If cut look for yellow-orange flesh with a sweet,
    nutty aroma 
    
Store whole pumpkins in a cool,
    dark, well ventilated area for up to 2 months. Wrap cut pumpkin
    in plastic and store in refrigerator for up to 5 days 
    
Excellent source of vitamins A. Fair source of vitamin
    C and calcium. Average pumpkin yields 160kj/100g 
    
Cut into portions and remove skin and seeds

    
Shallots / Spring Onions 
    
Choose shallots with crisp, bright green tops and
    clean white bottoms 
    
Refrigerate unwashed. Store in a plastic bag or wrap
    with plastic 
    
Fair source of vitamin A. 90kj/100g 
    
Rinse and pat dry. Trim roots,
    remove and discard wilted outer leaves. Trim green tops. Leave
    whole, slice or julienne.

     Silverbeet 
    
Choose silverbeet bunches
    which have crispy, glossy, deep-green leaves and heavy, white
    stems. Avoid dull, limp bunches with torn, blemished or shriveled
    leaves 
    
Store in a plastic bag in refrigerator crisper for
    up to 3 days 
    
Good source of vitamin A, potassium and iron. 55kj/100g 
    
Wash thoroughly. Remove leaf from stalk beginning
    at the thick end. Slice, steam or boil

     Snow Peas 
    
Choose those that are crisp and bright green in colour.
    Avoid those that have brown spots or are wrinkly 
    
Refrigerate unwashed, stored in a plastic bag. Best
    eaten within a few days of purchasing 
    
Excellent source of dietary
    fibre, a good source of protein, vitamins A and C. 138kj/100g 
    
Top and tail snow peas and remove string that runs
    down both sides. Rinse

    
Spinach 
    
Select spinach bunches that have crisp, tender, clean,
    bright green leaves. Avoid those with yellow, spotted or wilted
    leaves 
    
Store in a plastic bag in the refrigerator. Use as
    soon as possible 
    
An excellent source of vitamin A. Good source of vitamin
    C and iron. 65kj/100g 
    
Separate leaves from stalks.
    Wash leaves thoroughly to remove any soil. Tear larger leaves
    in half and slice stems

    
Squash 
    
Select firm, medium sized squash,
    heavy for their size. Look for smooth, glossy skin, free of soft
    spots 
    
Refrigerate unwashed, stored in a plastic bag. 80kj/100g 
    
Fair source of vitamins C,B1 and potassium. 106kj/100g 
    
Wash and trim ends. Leave whole, quarter or slice

    
Sweet Corn  
    
Select fresh looking 'ears'
    which have green husks, moist stems and silk ends, free of decay
    or worm injury. A simple test to assess freshness is to pierce
    a kernel with a thumbnail which should produce a spurt of milky
    juice. Avoid dry, shriveled husks, immature white or those with
    missing kernels 
    
Best used immediately after purchase. If necessary
    to store corn, wrap in damp paper towels and refrigerate in coldest
    part of refrigerator 
    
Excellent source of potassium. Good source of vitamin
    A. 396kj/100g 
    
Simply remove and discard husk and silk, trim stem
    end

    
Sweet Potato 
    
White sweet potato has yellow
    flesh and a dry mealie texture. Orange sweet potato has yellow
    to deep orange flesh and a pleasant sweet, chestnut flavour.
    Select clean, smooth, small to medium, well shaped potatoes with
    bright uniformly coloured skin. Avoid potatoes with black-brown
    spots, moist areas or those that are sprouting 
    
Store in a cool, dark, dry place with good ventilation.
    Do not store in refrigerator as sweet potato are sensitive to
    chilling 
    
Good source of dietary fibre and vitamin C. Orange
    varieties excellent source of vitamin A. 292kj/100g 
    
Scrub well to remove dirt. Leave whole or peel. May
    be baked, boiled, fried or mashed

    
Tomatoes 
    
Choose smooth, well-formed tomatoes that are heavy
    for their size. Buy bright-red tomatoes for immediate use and
    green to pale pink tomatoes for future use, as tomatoes continue
    to ripen after harvest 
    
Ripen unripe tomatoes stem
    down, not touching each other, at room temperature, out of direct
    sunlight, until bright red and slightly soft. Ripe tomatoes can
    be refrigerated for up to 1 week. Flavour will improve if removed
    from refrigerator 1 hour before using 
    
Fair source of vitamins A and C. 56kj/100g 
    
Wash thoroughly and remove stalk. Peel, only if necessary,
    by plunging into boiling water, the skin is then easily peeled
    away from flesh. To seed a tomato simply cut into halves and
    scoop out seeds

    
Zucchini 
    
Look for smooth, firm, well-shaped zucchini, heavy
    for their size 
    
Store in a plastic bag in the refrigerator 
    
Good source of vitamin C, potassium
    and dietary fibre. 69kj/100g 
    
Rinse, trim stems, best used with skin on


HERBS & SPICES
 

    
 Allspice 
    
Used
    in soups, sauces, rice dishes and pates, it's flavour resembles
    a mixture of cloves, pepper and cinnamon. Excellent in meat and
    game marinades.

    
Fresh Basil 
    
There are several varieties
    of basil available. The most common varieties are sweet basil
    and bush basil. Less commonly available is dark opal basil which
    has attractive purple leaves and a concentrated flavour. Sweet
    basil is stronger in flavour than bush basil and has a delicious
    flavour and pungent aroma. Basil has an affinity with tomatoes,
    cheese, pasta, eggs, mushrooms, meat and salads. Add chopped
    basil to soups and casseroles.

    
 Cardamom 
    
 A common spice in Indian
    and Sri Lankan curries. Cardamom is sold as seeds or pods (split
    pods or remove seeds from pod before using) Good with vegetable
    and meat dishes or fruit pies.

    
 Fresh Chives 
    
Fresh chives, with their
    mild onion or garlic flavour, can liven up bland foods. There
    are two varieties of chives available : onion chives and garlic
    chives. Each tastes like it's name indicates. The main difference
    is in appearance. When onion chives mature their stems become
    hollow. Garlic chives have a mild garlic flavour and aroma, and
    the leaves are broad and flat in appearance. hives compliment
    salads, potatoes, soups, mayonnaise, vegetables, cheese and egg
    dishes.

    
Cloves 
    
Quite potent in flavour. Used
    whole or ground in meat, fish, pastries and fruit dishes as well
    as mulled wine.

    
Fresh Coriander 
    Known also as Chinese parsley and
    cilantro. Used extensively in Asian cookery, particularly Thai
    cooking. Coriander is usually either relished or despised. The
    ornate, feathery foliage has a unique pungent scent. Coriander
    compliments chicken, fish, curries, stir-fry vegetables, pickled
    fruit, mango and Asian salads. 

    
Ground Coriander 
    
A member of the same
    plant family as parsley. the ground seeds are used in curries,
    Middle Eastern spice mixtures and pickling mixtures. If grinding
    the seeds yourself, slightly roast them beforehand.

    
Chilli Powder 
    
This fiery flavouring,
    which is the ground, dried fruit of various capsicum plants,
    is used in curry pastes, Thai and South American dishes. It may
    also be purchased in flakes or as dried chillies. 

    
Cumin 
    
Related to parsley, it has a pungent,
    hot, somewhat bitter taste. It can be used whole or ground and
    is a popular culinary spice of the East, Mexico and North Africa.

    
Cinnamon 
    
The dried bark of the cinnamon
    tree curled into quills or sticks. Use pieces in curries, compote,
    mulled wine (with lemon rind and cloves) or ground in puddings
    and cakes.

    
Caraway 
    
These brown, oblong seeds are
    related to anise and are used mainly in baking.

    
Fresh Dill 
    
Similar in appearance to fennel
    leaves, dill has a mild anise flavour. Dill adds a clean, fresh
    flavour to seafood, chicken, vegetable dishes, beetroot, soups,
    eggs and vinegar. Dill is said to have calming effects and for
    centuries has been used as a mild tranquilizer to ease stomach
    upsets.

    
Fenugreek 
    
A member of the bean and pea
    family, it's flowers and pods resemble those of the pea. Each
    pod contains 10 to 20 small, hard, yellow-brown seeds which have
    a slightly bitter taste and should be used in moderation. They
    give off their pungent aroma only when roasted. Most often used
    whole or ground in Indian curries.

    
Garam Marsala 
    
A spice mixture used in
    Indian and Middle Eastern cuisines. the components vary, but
    it most commonly contains cumin, cloves, cinnamon, cardamom,
    nutmeg and pepper. It's added during the last stages of cooking
    to give a flavour boost.

    
Garlic 
    
Used in almost anything except
    desserts, garlic can be used raw, fried, poached, roasted, sauteed,
    peeled or unpeeled. Choose a firm hard head of garlic with no
    soft or discoloured patches. Store in a cool dry place. Cooked
    garlic is much milder than raw chopped garlic.

    
 Ginger 
    
Ginger root is commonly used
    in Asian cuisine, finely chopped or grated, and together with
    onion and garlic forms the basis of many a stir-fry or curry.
    The root should be firm and shiny, without too much gnarling.
    Ground ginger is also used in other savoury dishes as well as
    in jams, cakes, pies and biscuits.

    
Nutmeg (Mace) 
    
The dried kernel of an evergreen
    of the myrtle family, it can be used whole or ground. Whole nutmegs
    can be grated as required. Used to enhance the flavour of soups,
    vegetables, breads and cakes. Mace is the outer, lacy covering
    of the nutmeg kernel and is used in curries, pickles and sausages.

    
 Fresh Marjoram 
    
 Belonging to the
    same family as oregano, marjoram has soft, small, compact foliage
    and a milder flavour than oregano. Marjoram has long been a component
    of mixed herbs and goes with fish, vegetable dishes, pasta, lamb,
    tomatoes and salads.

    
 Fresh Oregano 
    
Also known as wild marjoram.
    Oregano has a more dominant flavour than marjoram. used extensively
    in Italian cookery, marjoram complements capsicums, olives, rissoles,
    sauces, eggplant, pork, chicken and zucchinis

    
 Fresh Mint 
    
 There are numerous varieties
    of mint. The most common is spearmint, often called garden mint.
    Mint conjures up thoughts of mint sauce to compliment lamb but
    also blends beautifully with pineapple, cucumber and yogurt,
    fresh berries, apples, fruit punch, potatoes, chocolate desserts
    and seafood.

    
Paprika 
    
Made from finely ground dried
    red capsicum, it is a must in Hungarian goulash. It is also a
    common flavouring in soups, sauces, sausages and salamis, meat,
    chicken and fish dishes as well as in ketchup.

    
 Pepper 
    
Black pepper berries are picked
    when green and dried whole. For white pepper they are allowed
    to ripen and turn red and the skin is removed before drying.
    Green peppercorns are picked when still green and then are usually
    pickled.

    
 Fresh Rosemary 
    
Rosemary is a pungent
    herb with an aromatic scent. Rosemary leaves are sharp, so if
    you are using rosemary in a dish where it is not removed after
    cooking, chop it finely. Probably the biggest mistake most people
    make when using rosemary is using too much. Use rosemary with
    lamb, game, beef and pate.

    
Saffron 
    
The most expensive spice in
    the world, saffron is the dried stigmas of the flowers of the
    saffron crocus. It imparts a distinctive aroma, a bitter honey-like
    taste and a strong yellow colour to food. It is better to buy
    the threads and store in an airtight container in a dark place.
    Ground saffron can vary enormously in quality.

    
 Fresh Sage 
    
Sage is a strongly flavoured
    herb and a traditional component of mixed herbs. Sage is an excellent
    herb for counteracting richness. Sage-and-onion stuffing is an
    old favourite. Try sage in mincemeat dishes, game and cabbage.

    
Fresh Tarragon 
    
The most common and by
    far the best flavoured tarragon is French tarragon. The leaves
    are long and narrow and in late summer little yellow buds appear.
    Tarragon is excellent with seafood, fruits, poultry, sauces,
    eggs and most vegetables.

    
Fresh Thyme 
    
Thyme has small, fine, oval
    leaves and strong woody stems. There are a few varieties of thyme
    available, but garden thyme and lemon thyme are the most common.
    The fresh aroma of thyme is an essential ingredient for a bouquet
    garni. Add thyme to mushrooms, zucchini, meat dishes and casseroles.

    
Turmeric 
    
Sometimes referred to as "Indian
    Saffron", this basic curry spice is a member of the ginger
    family. Its roots form the cooking spice. It has a strong woody
    aroma and a pungent flavour. It is used to colour butter, cheese
    and mustard and gives rice a golden colour when cooked with it.

PASTA TYPES
 

    
 Angel's hair pasta 
    
Also labeled as capelli
    di angelo this is an extremely long thin pasta, that is dried
    in coils to prevent it from breaking. Because of its delicate
    nature angel's hair pasta is best served with a light sauce

    
Cannelloni 
    
This large hollow pasta is
    most often stuffed, topped with a sauce and cheese, then baked.
    Cannelloni can also be stuffed and deep fried until crisp. If
    deep frying, the tubes will need to be boiled before stuffing
    and frying. Lasagne sheets can also be used for baked cannelloni
    - spread the filling down the centre of the pasta then roll up.

    
Farfalle 
    Meaning 'butterflies', this bow-shaped
    pasta is ideal for serving with meat and vegetable sauces, as
    the sauce becomes trapped in the folds. 

    
Fettuccine 
    
A flat ribbon pasta that
    is used in a similar way to spaghetti. Often sold coiled in nests,
    fettuccine is particularly good with creamy sauces, which cling
    better than heavier sauces.

    
Lasagne 
    
These flat sheets of pasta are
    most often layered with a meat, fish or vegetable sauce, topped
    with cheese, then baked to make a delicious and satisfying dish.
    Instant lasagne that you don't have to cook before using is also
    available and very popular.

    
Linguine 
    
This long thin pasta looks
    somewhat like spaghetti but has square-cut ends. It can be used
    in the same way as spaghetti, fettuccine and tagliatelle.

    
Macaroni 
    
Short-cut or 'elbow' macaroni,
    very common outside of Italy, is most often used in baked dishes
    and in the ever-popular macaroni cheese.

    
Orecchiette 
    
Its name means 'little ears'
    and this is exactly what this pasta looks like. It is made without
    eggs and tends to have a chewier and firmer texture than some
    other pastas. Traditionally a homemade pasta, it can now be purchased
    dried from Italian food stores and some supermarkets.

    
Pappardelle 
    
This very wide ribbon pasta
    was traditionally served with a sauce made of hare, herbs and
    wine, but today it is teamed with any rich sauce.

    
Penne 
    
This short tubular pasta, similar
    to macaroni, but with ends cut at an angle rather than straight.
    It is particularly suited to being served with meat and heavier
    sauces, which catch in the hollows.

    
Shell pasta 
    
Also called cochiglie, if
    large or conchigliette, if smaller. The large shells are ideal
    for stuffing and a fish filling is often favoured because of
    the shape of the pasta. Small shells are popular in casseroles,
    soups and salads.

    
Spaghetti 
    
Deriving its name from the
    Italian word spago meaning 'string', spaghetti is the
    most popular and best known of all pastas outside of Italy. It
    can be simply served with butter or oil and is good with almost
    any sauce.

    
Spiral pasta 
    
Also called fusilli, this
    pasta is great serves with substantial meat sauces, as the sauce
    becomes trapped in the coils or twists.

    
Tagliarini 
    
Similar to fettuccine, this
    is the name often given to homemade fettuccine.

    
Tagliatelle 
    
Another of the flat ribbon
    pastas, tagliatelle is eaten more in northern Italy than the
    south and is used in the same way as fettuccine.

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	SELECTION	STORAGE	NUTRITION	PREPARATION
Alfalfa Sprouts	Look for sprouts that are crisp and fresh in appearance. Avoid slimy, limp or dry sprouts	Refrigerate in a container or plastic bag. Best eaten within 3-4 days	Good source of protein, vitamin C and dietary fibre. 53kj/100g	Rinse and drain
Asparagus	Choose firm, brittle spears that are bright green with tightly closed tips and thorns. Spears should be at least two-thirds green	Wrap ends in a damp paper towel or stand asparagus tips upright with bases in a glass containing 1 cm water, cover with a plastic bag	Good source of vitamins A and B1, protein, potassium and some vitamin C. 71kj/100g	Snap off and discard the tough ends. Plunge into cold water prior to cooking, as this helps remove dirt lodged in tips
Avocados	Can be purchased in two forms : Mature and firm - these require ripening at home for 4-5 days at room temp. Ripe and ready to eat - ripeness is indicated when the fruit yields to gentle pressure at the stem end. Avoid if very soft with black/brown bruises	Do not refrigerate until ripe. When ripe store in refrigerator until ready to eat. Max time 4-5 days. To speed up ripening place avocado in a brown paper bag with a banana, store at room temp out of direct sunlight	Provide valuable dietary fibre. A good source of vitamins C, E and B and contain no cholesterol. 829kj/100g	Cut in half length ways, twist gently to separate the halves. Remove seed and peel. Brush or squeeze lemon juice over avocado to prevent flesh darkening
Bean Sprouts	Look for white, crisp beans. Avoid beans that are slimy or have a strong odour	Refrigerate, unwashed, in container or in a plastic bag	A fair source of protein and vitamin C. 84kj/100g	Place in a colander and rinse
Beetroot	Select smooth, firm roots with good colour. The freshness of the leaves is no indication of the quality of the roots. Avoid soft, flabby or woody beets	Trim stems leaving 3cm intact. Refrigerate in a plastic bag for up to 7 days	Good source of potassium, iron and dietary fibre. 182kj/100g	Wash well, leave skin, root and stem intact to prevent bleeding during cooking. Once beets are cooked remove skin, roots and stems
Bok Choy	Select a bunch that is crisp, fresh-looking and has dark green leaves, and clean white stalks	Place in a plastic bag in the refrigerator, use as soon as possible	Good source of dietary fibre, potassium and calcium. 44kj/100g	Wash under running water. Chop or slice, baby bok choy can be cooked whole
Broccoli	Select fresh, bright green broccoli which has compact clusters of tightly closed florets. Avoid heads with yellowing florets and thick woody stems	Keep dry. Store in vented plastic bag in refrigerator for up to 5 days	Excellent source of vitamins C and A, potassium and iron. 102kj/100g	Wash. Remove base of stalk. Cut florets and stalks lengthwise or slice stalks crosswise and leave florets whole
Cabbage	Buy cabbages that are solid and heavy for their size. Leaves should be crisp, compact and bright in colour. Avoid those with brown spots or yellow leaves	Store in the refrigerator in the crisper or place in a plastic bag	A good source of vitamin C, particularly the red cabbage. An excellent source of vitamin A. 72kj/100g	Remove the outer leaves. Cut amount to be used and rinse. Finely shred or cut into chunks.
Capsicums/ Peppers	Select firm, well shaped capsicums with glossy, smooth skin. Avoid dull-looking capsicums with soft spots, wrinkled skin or blemishes	Store in the crisper section of the refrigerator for up to 5-7 days	Good source of vitamins A and C, especially the red capsicums. Green 68kj/100g. Red 104kj/100g	Wash and pat dry. Remove stem, seeds and membranes
Carrots	Choose bright coloured, firm, well shaped carrots. When tops are still attached, look for fresh, green leaves. Avoid dry, wilted, shriveled, soft or split carrots	Refrigerate in a plastic bag or store in the vegetable crisper	Excellent source of vitamin A. Good source of dietary fibre, calcium and phosphorus. 108kj/100g	Wash and scrub with a brush. Avoid peeling if possible.
Cauliflower	Choose firm, compact, creamy-white heads with florets pressed tightly together. A yellow tinge indicates over maturity. Any leaves should be bright green and crisp	Refrigerate unwashed, stored in a plastic bag with head turned downwards	Excellent source of vitamins C and K. 80kj/100g	Remove and discard outer leaves and cut out core. Leave heads whole or break into florets.
Celery	Look for clean, crisp, pale-green celery with thick, ridged stalks and fresh, bright leaves. Avoid celery that is limp or rubbery	Refrigerate unwashed, stored in a plastic bag or container. Keep celery cold and moist	High in fibre and sodium. Good source of potassium. 51kj/100g	Cut stalks from base, rinse thoroughly to remove any soil. Trim leaves. To remove strings from outer stalks, pull string with a knife from top of stalk, down to the base
Cucumbers	Select those that have a bright green skin, with a firm and fresh appearance. Avoid those with soft spots or yellowing colour, except in the case of the apple cucumber - it's skin is a pale yellow-white	Refrigerate in the crisper section or in a plastic bag. Do not store cucumbers with fruit, as they will yellow and age quicker	Fair source of dietary fibre, vitamins A and C and potassium. 42kj/100g	Wash before eating, peel only if skin is tough
Eggplant / Aubergine	Eggplants should be firm, heavy in relation to size, with a uniform colour characteristic of the variety. Select those free of scars or cuts. Avoid dull, soft, shriveled, blemished eggplants. The sharper the prickles around the stalks the fresher the eggplant	Store in the refrigerator for up to 1 week. Eggplants bruise easily so handle with care	Contains small amounts of most vitamins and minerals. 73kj/100g	Rinse eggplant. Remove stem and slice or dice. Skin can be peeled or left unpeeled. Eggplant is usually degorged before cooking, by sprinkling the cut surface with salt and allowing to stand for 30 minutes, then rinsing thoroughly. This softens the flesh and reduces the amount of oil absorbed during cooking
French Shallots	French shallots are a member of the onion family - almost a cross between onions and garlic.	Store unwrapped in a cool, dry, well ventilated place.		Remove stem and root end. Peel off dry outer skin. Leave whole or slice, dice or chop
Globe Artichokes	Choose tight, compact, fresh, bright green, plump heads that feel heave for their size. Browning may mean old age or bruising. The edible portions are the lower fleshy parts of the leaves	Refrigerate unwashed, store in the crisper or wrap with plastic. Best eaten as soon as possible	High in potassium, phosphorus, vitamins A and C. 80kj/100g	Prepare just before cooking. Using a stainless steel knife, slice off stem. Remove and discard coarse outer leaves, then cut 1/3 off from the top of the artichoke. Snip off any remaining thorny tips. Rinse well
Leeks	Select leeks with clean, crisp, white bottoms and fresh looking tops. Small to medium sized leeks are the most tender with a mild delicate flavour	Refrigerate unwashed, wrap in plastic or store in a plastic bag	Fair source of vitamins C and A, potassium and calcium. 112kj/100g	Discard roots. Trim tops, leaving 5cm of green leaves. Remove course outer leaves. Wash thoroughly to remove dirt
Mushrooms	Common Mushrooms are sold in three stages of growth : Buttons are small, white and tightly closed with a mild flavour. Ideal for salads & sauces. Caps have a full-bodied flavour and firm texture. Ideal for pies, casseroles & soups. Flats are fully open and mature with a stronger flavour. Ideal with meat dishes, fish & bacon. Avoid mushrooms that are dry, wrinkled or slimy. Oyster Mushrooms are creamy-grey, pink or yellow in colour, with deep gills and smooth irregular fan shaped caps. They can be bitter raw and require quick cooking methods. They have a mild melting flavour. Shiitake Mushrooms are a fleshly brown colour with flattish, round caps. Size varies considerable. They have a distinct flavour, pungent aroma and a pleasant, meaty texture. Eat them raw, whole, sliced or cooked in stews, salads or sauteed.	Store in the refrigerator. Place in a cloth or paper bag. Never store in plastic bags	Rich in B-group vitamins. Good source of dietary fibre and protein. 96kj/100g	Wipe with a damp cloth, or clean lightly with a pastry brush. Stems may be removed or left intact depending on use
Okra	Select small to medium pods that are firm, crisp and bright in colour. Pods should snap easily when broken	Refrigerate in a plastic bag, use within 2-3 days of purchasing for best results	Good source of vitamins B1, B2 and B3. Fair source of vitamin C. 85kj/100g	Rinse. Trim stem end. Use whole or sliced pods
Onions	Select firm, well shaped onions which have small necks and dry papery skin. Avoid spongy or sprouting onions with uneven or patchy skin colouring	The smaller the onion the stronger the flavour. Store onions in a cool, dry, dark place for up to 2 months. Wrap cut pieces in plastic and store in refrigerator	Fair source of vitamin C and dietary fibre. 105kj/100g	Remove stem and root end. Peel off dry outer skin. Leave whole or slice, dice or chop
Parsnips	Select small to medium, well shaped parsnips which have a creams white, smooth, firm surface. Avoid large parsnips as these tend to have a woody core. Parsnips which have straggly roots or are blemished should also be avoided	Store in refrigerator crisper for 1-2 weeks	Good source of potassium. fair source of calcium and magnesium. 214kj/100g	Trim and discard tops and root ends. Wash thoroughly or peel. Slice, dice, shred, julienne or leave whole. Can be boiled, used in soups, casseroles and makes excellent chips
Peas	Look for peas that are crisp, have shiny, bright green pods	Refrigerate unwashed in a plastic bag	Good source of vitamins A and C. High in dietary fibre. 254kj/100g	Split pea pods, remove peas and rinse
Potatoes	The Sebago is round to oval shape, has a white skin and flesh. A good all-round potato but particularly good for jacket potatoes. The Pontiac is pink-skinned and has moist white flesh. Cook and store well, particularly good for mashing. The Delaware is oval, pink-skinned and has a firm, waxy flesh. Best used for boiling and baking. The Desiree is oval, pink-skinned and has a yellow flesh. Best used for frying, boiling and baking.Choose smooth, firm potatoes with no wrinkles, cracks, bruises, decay or green areas. A small amount of sprouting does not affect edibility	Store in a cool, dry, dark, well-ventilated area. Keep away from direct light. Remove from plastic bags as soon as possible to prevent greening. Do not eat green potatoes as they can cause illness	Excellent source of vitamins C and B3 and potassium. 276kj/100g	Peel as finely as possible to avoid waste or leave skin intact. Always cook in a minimum amount of water when boiling or, better still, microwave
Pumpkin	Choose hard, thick-skinned pumpkins which are heavy for their size. If cut look for yellow-orange flesh with a sweet, nutty aroma	Store whole pumpkins in a cool, dark, well ventilated area for up to 2 months. Wrap cut pumpkin in plastic and store in refrigerator for up to 5 days	Excellent source of vitamins A. Fair source of vitamin C and calcium. Average pumpkin yields 160kj/100g	Cut into portions and remove skin and seeds
Shallots / Spring Onions	Choose shallots with crisp, bright green tops and clean white bottoms	Refrigerate unwashed. Store in a plastic bag or wrap with plastic	Fair source of vitamin A. 90kj/100g	Rinse and pat dry. Trim roots, remove and discard wilted outer leaves. Trim green tops. Leave whole, slice or julienne.
Silverbeet	Choose silverbeet bunches which have crispy, glossy, deep-green leaves and heavy, white stems. Avoid dull, limp bunches with torn, blemished or shriveled leaves	Store in a plastic bag in refrigerator crisper for up to 3 days	Good source of vitamin A, potassium and iron. 55kj/100g	Wash thoroughly. Remove leaf from stalk beginning at the thick end. Slice, steam or boil
Snow Peas	Choose those that are crisp and bright green in colour. Avoid those that have brown spots or are wrinkly	Refrigerate unwashed, stored in a plastic bag. Best eaten within a few days of purchasing	Excellent source of dietary fibre, a good source of protein, vitamins A and C. 138kj/100g	Top and tail snow peas and remove string that runs down both sides. Rinse
Spinach	Select spinach bunches that have crisp, tender, clean, bright green leaves. Avoid those with yellow, spotted or wilted leaves	Store in a plastic bag in the refrigerator. Use as soon as possible	An excellent source of vitamin A. Good source of vitamin C and iron. 65kj/100g	Separate leaves from stalks. Wash leaves thoroughly to remove any soil. Tear larger leaves in half and slice stems
Squash	Select firm, medium sized squash, heavy for their size. Look for smooth, glossy skin, free of soft spots	Refrigerate unwashed, stored in a plastic bag. 80kj/100g	Fair source of vitamins C,B1 and potassium. 106kj/100g	Wash and trim ends. Leave whole, quarter or slice
Sweet Corn	Select fresh looking 'ears' which have green husks, moist stems and silk ends, free of decay or worm injury. A simple test to assess freshness is to pierce a kernel with a thumbnail which should produce a spurt of milky juice. Avoid dry, shriveled husks, immature white or those with missing kernels	Best used immediately after purchase. If necessary to store corn, wrap in damp paper towels and refrigerate in coldest part of refrigerator	Excellent source of potassium. Good source of vitamin A. 396kj/100g	Simply remove and discard husk and silk, trim stem end
Sweet Potato	White sweet potato has yellow flesh and a dry mealie texture. Orange sweet potato has yellow to deep orange flesh and a pleasant sweet, chestnut flavour. Select clean, smooth, small to medium, well shaped potatoes with bright uniformly coloured skin. Avoid potatoes with black-brown spots, moist areas or those that are sprouting	Store in a cool, dark, dry place with good ventilation. Do not store in refrigerator as sweet potato are sensitive to chilling	Good source of dietary fibre and vitamin C. Orange varieties excellent source of vitamin A. 292kj/100g	Scrub well to remove dirt. Leave whole or peel. May be baked, boiled, fried or mashed
Tomatoes	Choose smooth, well-formed tomatoes that are heavy for their size. Buy bright-red tomatoes for immediate use and green to pale pink tomatoes for future use, as tomatoes continue to ripen after harvest	Ripen unripe tomatoes stem down, not touching each other, at room temperature, out of direct sunlight, until bright red and slightly soft. Ripe tomatoes can be refrigerated for up to 1 week. Flavour will improve if removed from refrigerator 1 hour before using	Fair source of vitamins A and C. 56kj/100g	Wash thoroughly and remove stalk. Peel, only if necessary, by plunging into boiling water, the skin is then easily peeled away from flesh. To seed a tomato simply cut into halves and scoop out seeds
Zucchini	Look for smooth, firm, well-shaped zucchini, heavy for their size	Store in a plastic bag in the refrigerator	Good source of vitamin C, potassium and dietary fibre. 69kj/100g	Rinse, trim stems, best used with skin on

Allspice	Used in soups, sauces, rice dishes and pates, it's flavour resembles a mixture of cloves, pepper and cinnamon. Excellent in meat and game marinades.
Fresh Basil	There are several varieties of basil available. The most common varieties are sweet basil and bush basil. Less commonly available is dark opal basil which has attractive purple leaves and a concentrated flavour. Sweet basil is stronger in flavour than bush basil and has a delicious flavour and pungent aroma. Basil has an affinity with tomatoes, cheese, pasta, eggs, mushrooms, meat and salads. Add chopped basil to soups and casseroles.
Cardamom	A common spice in Indian and Sri Lankan curries. Cardamom is sold as seeds or pods (split pods or remove seeds from pod before using) Good with vegetable and meat dishes or fruit pies.
Fresh Chives	Fresh chives, with their mild onion or garlic flavour, can liven up bland foods. There are two varieties of chives available : onion chives and garlic chives. Each tastes like it's name indicates. The main difference is in appearance. When onion chives mature their stems become hollow. Garlic chives have a mild garlic flavour and aroma, and the leaves are broad and flat in appearance. hives compliment salads, potatoes, soups, mayonnaise, vegetables, cheese and egg dishes.
Cloves	Quite potent in flavour. Used whole or ground in meat, fish, pastries and fruit dishes as well as mulled wine.
Fresh Coriander	Known also as Chinese parsley and cilantro. Used extensively in Asian cookery, particularly Thai cooking. Coriander is usually either relished or despised. The ornate, feathery foliage has a unique pungent scent. Coriander compliments chicken, fish, curries, stir-fry vegetables, pickled fruit, mango and Asian salads.
Ground Coriander	A member of the same plant family as parsley. the ground seeds are used in curries, Middle Eastern spice mixtures and pickling mixtures. If grinding the seeds yourself, slightly roast them beforehand.
Chilli Powder	This fiery flavouring, which is the ground, dried fruit of various capsicum plants, is used in curry pastes, Thai and South American dishes. It may also be purchased in flakes or as dried chillies.
Cumin	Related to parsley, it has a pungent, hot, somewhat bitter taste. It can be used whole or ground and is a popular culinary spice of the East, Mexico and North Africa.
Cinnamon	The dried bark of the cinnamon tree curled into quills or sticks. Use pieces in curries, compote, mulled wine (with lemon rind and cloves) or ground in puddings and cakes.
Caraway	These brown, oblong seeds are related to anise and are used mainly in baking.
Fresh Dill	Similar in appearance to fennel leaves, dill has a mild anise flavour. Dill adds a clean, fresh flavour to seafood, chicken, vegetable dishes, beetroot, soups, eggs and vinegar. Dill is said to have calming effects and for centuries has been used as a mild tranquilizer to ease stomach upsets.
Fenugreek	A member of the bean and pea family, it's flowers and pods resemble those of the pea. Each pod contains 10 to 20 small, hard, yellow-brown seeds which have a slightly bitter taste and should be used in moderation. They give off their pungent aroma only when roasted. Most often used whole or ground in Indian curries.
Garam Marsala	A spice mixture used in Indian and Middle Eastern cuisines. the components vary, but it most commonly contains cumin, cloves, cinnamon, cardamom, nutmeg and pepper. It's added during the last stages of cooking to give a flavour boost.
Garlic	Used in almost anything except desserts, garlic can be used raw, fried, poached, roasted, sauteed, peeled or unpeeled. Choose a firm hard head of garlic with no soft or discoloured patches. Store in a cool dry place. Cooked garlic is much milder than raw chopped garlic.
Ginger	Ginger root is commonly used in Asian cuisine, finely chopped or grated, and together with onion and garlic forms the basis of many a stir-fry or curry. The root should be firm and shiny, without too much gnarling. Ground ginger is also used in other savoury dishes as well as in jams, cakes, pies and biscuits.
Nutmeg (Mace)	The dried kernel of an evergreen of the myrtle family, it can be used whole or ground. Whole nutmegs can be grated as required. Used to enhance the flavour of soups, vegetables, breads and cakes. Mace is the outer, lacy covering of the nutmeg kernel and is used in curries, pickles and sausages.
Fresh Marjoram	Belonging to the same family as oregano, marjoram has soft, small, compact foliage and a milder flavour than oregano. Marjoram has long been a component of mixed herbs and goes with fish, vegetable dishes, pasta, lamb, tomatoes and salads.
Fresh Oregano	Also known as wild marjoram. Oregano has a more dominant flavour than marjoram. used extensively in Italian cookery, marjoram complements capsicums, olives, rissoles, sauces, eggplant, pork, chicken and zucchinis
Fresh Mint	There are numerous varieties of mint. The most common is spearmint, often called garden mint. Mint conjures up thoughts of mint sauce to compliment lamb but also blends beautifully with pineapple, cucumber and yogurt, fresh berries, apples, fruit punch, potatoes, chocolate desserts and seafood.
Paprika	Made from finely ground dried red capsicum, it is a must in Hungarian goulash. It is also a common flavouring in soups, sauces, sausages and salamis, meat, chicken and fish dishes as well as in ketchup.
Pepper	Black pepper berries are picked when green and dried whole. For white pepper they are allowed to ripen and turn red and the skin is removed before drying. Green peppercorns are picked when still green and then are usually pickled.
Fresh Rosemary	Rosemary is a pungent herb with an aromatic scent. Rosemary leaves are sharp, so if you are using rosemary in a dish where it is not removed after cooking, chop it finely. Probably the biggest mistake most people make when using rosemary is using too much. Use rosemary with lamb, game, beef and pate.
Saffron	The most expensive spice in the world, saffron is the dried stigmas of the flowers of the saffron crocus. It imparts a distinctive aroma, a bitter honey-like taste and a strong yellow colour to food. It is better to buy the threads and store in an airtight container in a dark place. Ground saffron can vary enormously in quality.
Fresh Sage	Sage is a strongly flavoured herb and a traditional component of mixed herbs. Sage is an excellent herb for counteracting richness. Sage-and-onion stuffing is an old favourite. Try sage in mincemeat dishes, game and cabbage.
Fresh Tarragon	The most common and by far the best flavoured tarragon is French tarragon. The leaves are long and narrow and in late summer little yellow buds appear. Tarragon is excellent with seafood, fruits, poultry, sauces, eggs and most vegetables.
Fresh Thyme	Thyme has small, fine, oval leaves and strong woody stems. There are a few varieties of thyme available, but garden thyme and lemon thyme are the most common. The fresh aroma of thyme is an essential ingredient for a bouquet garni. Add thyme to mushrooms, zucchini, meat dishes and casseroles.
Turmeric	Sometimes referred to as "Indian Saffron", this basic curry spice is a member of the ginger family. Its roots form the cooking spice. It has a strong woody aroma and a pungent flavour. It is used to colour butter, cheese and mustard and gives rice a golden colour when cooked with it.

Angel's hair pasta	Also labeled as capelli di angelo this is an extremely long thin pasta, that is dried in coils to prevent it from breaking. Because of its delicate nature angel's hair pasta is best served with a light sauce
Cannelloni	This large hollow pasta is most often stuffed, topped with a sauce and cheese, then baked. Cannelloni can also be stuffed and deep fried until crisp. If deep frying, the tubes will need to be boiled before stuffing and frying. Lasagne sheets can also be used for baked cannelloni - spread the filling down the centre of the pasta then roll up.
Farfalle	Meaning 'butterflies', this bow-shaped pasta is ideal for serving with meat and vegetable sauces, as the sauce becomes trapped in the folds.
Fettuccine	A flat ribbon pasta that is used in a similar way to spaghetti. Often sold coiled in nests, fettuccine is particularly good with creamy sauces, which cling better than heavier sauces.
Lasagne	These flat sheets of pasta are most often layered with a meat, fish or vegetable sauce, topped with cheese, then baked to make a delicious and satisfying dish. Instant lasagne that you don't have to cook before using is also available and very popular.
Linguine	This long thin pasta looks somewhat like spaghetti but has square-cut ends. It can be used in the same way as spaghetti, fettuccine and tagliatelle.
Macaroni	Short-cut or 'elbow' macaroni, very common outside of Italy, is most often used in baked dishes and in the ever-popular macaroni cheese.
Orecchiette	Its name means 'little ears' and this is exactly what this pasta looks like. It is made without eggs and tends to have a chewier and firmer texture than some other pastas. Traditionally a homemade pasta, it can now be purchased dried from Italian food stores and some supermarkets.
Pappardelle	This very wide ribbon pasta was traditionally served with a sauce made of hare, herbs and wine, but today it is teamed with any rich sauce.
Penne	This short tubular pasta, similar to macaroni, but with ends cut at an angle rather than straight. It is particularly suited to being served with meat and heavier sauces, which catch in the hollows.
Shell pasta	Also called cochiglie, if large or conchigliette, if smaller. The large shells are ideal for stuffing and a fish filling is often favoured because of the shape of the pasta. Small shells are popular in casseroles, soups and salads.
Spaghetti	Deriving its name from the Italian word spago meaning 'string', spaghetti is the most popular and best known of all pastas outside of Italy. It can be simply served with butter or oil and is good with almost any sauce.
Spiral pasta	Also called fusilli, this pasta is great serves with substantial meat sauces, as the sauce becomes trapped in the coils or twists.
Tagliarini	Similar to fettuccine, this is the name often given to homemade fettuccine.
Tagliatelle	Another of the flat ribbon pastas, tagliatelle is eaten more in northern Italy than the south and is used in the same way as fettuccine.