Add cooked peppers to pasta, Chinese or Mexican dishes. Skin should be firm, stem fresh and green. Avoid soft spots or wilted peppers.
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1 BELL PEPPER Eat raw with a dip, in salad, or grilled. Variety of colors red, orange, yellow, purple, green; variety of sizes and shapes. Add cooked peppers to pasta, Chinese or Mexican dishes. Skin should be firm, stem fresh and green. Avoid soft spots or wilted peppers. Main ingredient in Louisiana Creole, Cajun, Italian and Mediterranean cooking. For roasted peppers char them under a broiler until the skin is black and blistered; cover for 15 minutes to allow the steam to loosen the charred skins; peel over a bowl to catch the juices. A red pepper is a mature green pepper with a sweeter, milder flavor. Refrigerate unwashed peppers in a plastic bag for up to a week. Dice for use in dips, pasta, or pizza. Wear rubber gloves when cooking with spicy peppers. Green peppers are least expensive. Bell Pepper Flavor becomes sweeter and milder with age Changes from green to yellow to red. Jalapeno & Serrano peppers Smaller but spicy cousins Sout h Dakot a St at e Univer sit y, Sout h D a kot a c ount i es, a nd U.S. D epa r t m ent of Agr i c ul tur e c ooper a t i ng. Sout h Dakot a St at e Univer sit y adher es t o AA/E E O gui del i nes i n offer i ng educ a t i ona l pr ogr a m s a nd s er v i c es. This mat er ial was f unded by USDA's S uppl em ent a l N ut r i t i on As s i s t a nc e Pr ogr a m (S N AP ). Publication:
2 Nutrition Notes Vitamin C, also known as ascorbic acid, is needed for growth and repair of body tissue. Vitamin C helps to form collagen, a protein used to make skin, scar tissue, and blood vessels. Vitamin C is also needed for cartilage, bones, teeth and healing wounds. Peppers are one of the highest sources of Vitamin C. Find recipes & videos at igrow.org Stuffed Green Peppers Ingredients 6 medium green peppers ½ cup chopped onion ½ cup chopped celery ¼ teaspoon garlic powder 2 tablespoons vegetable or olive oil Directions 1. Cook the rice and set aside. 2. Remove top and seeds from green peppers. 3. Steam the peppers in a microwave-safe dish by placing them in 2 inches of water and covering with a lid or plastic wrap. Microwave on high for about 5 minutes. 4. To make filling, cook onion and celery in oil until slightly soft. Add beans, rice, parsley, garlic and pepper. 5. Place green peppers on a baking pan. Spoon ½ cup of hot filling into each pepper. Top with grated cheese. 6. Bake at 350ºF for 10 to 15 minutes. (You can make this recipe ahead, cover and refrigerate until ready to bake; then bake at 350ºF for 30 minutes.) Serves: 6 (1-cup servings) Nutrition Facts per Serving: Calories 250, Fat 9g, Cholesterol 10mg, Sodium 330mg, Carbohydrates 35g, Fiber 9g, Sugar 5g, Protein 10g Sources: ounce can kidney beans 2 cups cooked rice, brown or white ¼ teaspoon black pepper ½ cup grated cheddar cheese
3 BELL PEPPER Colors red, orange, yellow, purple, green; variety of sizes and shapes. Skin firm, stem fresh and green. Avoid soft spots or wilted peppers. A red bell pepper is a mature green bell pepper, flavor is sweeter and milder. Store unwashed peppers in a plastic bag in the refrigerator up to a week. Green peppers are least expensive. Eat raw with a dip or salad; try them grilled. Add cooked peppers to pasta, Chinese or Mexican dishes, pizza. Main ingredient in Creole, Cajun, Italian, Mediterranean. For roasted peppers char, cover to steam the charred skins loose, peel. Wear rubber gloves when cooking with spicy peppers. Find recipes & videos at igrow.org South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. Publication: This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP).
4 Stuffed Green Peppers Ingredients: 6 medium green peppers ½ cup chopped onion ½ cup chopped celery ¼ teaspoon garlic powder 2 tablespoons vegetable or olive oil 1 16-ounce can kidney beans 2 cups cooked rice, brown or white ¼ teaspoon black pepper ½ cup grated cheddar cheese Directions: 1. Cook the rice and set aside. 2. Remove top and seeds from green peppers. 3. Steam the peppers in a microwave-safe dish by placing them in 2 inches of water and covering with a lid or plastic wrap. Microwave on high for about 5 minutes. 4. To make filling, cook onion and celery in oil until slightly soft. Add beans, rice, parsley, garlic and pepper. 5. Place green peppers on a baking pan. Spoon 1/2 cup of hot filling into each pepper. Top with grated cheese. 6. Bake at 350ºF for 10 to 15 minutes. (You can make this recipe ahead, cover and refrigerate until ready to bake; then bake at 350ºF for 30 minutes.) Servings: 6 (1-cup servings) Nutrition Facts per Serving: Calories 250, Fat 9g, Cholesterol 10mg, Sodium 330mg, Carbohydrates 35g, Fiber 9g, Sugar 5g, Protein 10g Sources:
5 Bell Pepper South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP).
6 Bell Pepper South Dakota State University, South Dakota counties, and U.S. Department of Agriculture cooperating. South Dakota State University adheres to AA/EEO guidelines in offering educational programs and services. This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP).
7 BELL PEPPER Sampling Display Instructions Stuffed Green Peppers Ingredients 24 samples 32 samples 48 samples 4 medium 1/3 cup 1/3 cup Scant 1/4 teaspoon 1 ½ Tablespoons 12 ounces 1 ½ cups Scant 1/4 teaspoon 1/3 cup 6 medium ½ cup ½ cup ¼ teaspoon 2 Tablespoon 16 ounces 2 cups ¼ teaspoon 1/2 cup Samples: 1 pepper wedge with 2 Tablespoons topping Green peppers Chopped onion Chopped celery Garlic powder Vegetable or olive oil Canned kidney beans Cooked rice, brown or white Black pepper Grated cheese 3 medium ¼ cup ¼ cup 1/8 teaspoon 1 Tablespoon 8 ounces 1 cup 1/8 teaspoon ¼ cup Directions: Cook the rice and set aside. Remove top and seeds from green peppers. Cut each pepper into 8 wedges. Steam peppers in a microwave-safe dish. Place them in 2 in. of water and cover with a lid. Microwave on high for 5 min. For the filling, cook onion & celery in oil until slightly soft. Add beans, rice, garlic, and pepper. Place green pepper wedges in baking pan. Spoon filling on top of peppers and top with grated cheese. Bake at 350ºF for 5-10 min. Don t overcook. Materials needed: Table/tablecloth Garbage can/paper bag Paper towels/wet wipes/plastic gloves Ingredients used in the recipe Paper plates or cups, plastic forks Pick it! Try it! Like it! produce sign or spoons as table tent Spoon, fork, spatula for serving Pick it! Try it! Like it! flyer or recipe Recipe video (optional) card org/m/article/pick-it-try-it-like-it/ Food allergy sign on table Notes: Wear hair tied or clipped back. Wear plastic gloves when serving food. Place only a few samples at a time on small paper plates. Ask parent s permission before children may sample. Prepare Stuffed Green Peppers. Slightly undercook so that it keeps its structure. Place in crock pot and transport to the store. Keep heated. Display a whole green pepper with the stuffing and cheese inside as it would be normally served. Ask them if they use bell peppers often in their meals. Ask them if they could use this recipe. Point out that peppers are easy to grow at your home in a garden or container. Sout h Dakot a St at e Univer sit y, Sout h D a kot a c ount i es, a nd U.S. D epa r t m ent of Agr i c ul tur e c ooper a t i ng. Sout h Dakot a St at e Univer sit y adher es t o AA/E E O gui del i nes i n offer i ng educ a t i ona l pr ogr a m s a nd s er v i c es. This mat er ial was f unded by USDA's S uppl em ent a l N ut r i t i on As s i s t a nc e Pr ogr a m (S N AP ). Publication:
Most are white, also yellow Larger, denser, and sweeter than turnips
TURNIP/RUTABAGA Heavy for their size, no soft spots or cracks. Turnip greens can be removed and used like kale or mustard greens. Small and medium sized turnips are sweeter. Cut roots into wedges and peel.
Wash before eating. Pods are low in fiber Snap pods and eat with the peas inside
PEAS Peas are a member of the legume or bean family. Peas can be eaten fresh or cooked by steaming, sautéing, or stir-frying. Pea plants develop pods that enclose fleshy seeds. Pod thickness depends on
Thin, richly flavored leaves Do not have the strong odor of green cabbage
CABBAGE Cabbage is cheap and widely used. Raw is delicious in salad or as coleslaw. Harvest large, unsplit heads that are tight and heavy. Can be steamed, boiled, microwaved or stir fried. Heads are solid,
Bean seeds dried and shelled for later use Includes dried beans (lima, kidney, pinto) or rehydrated canned beans
BEANS When buying fresh, select slender beans that are no thicker than a pencil; if beans are too mature the seeds will be visible through the pod. Store unwashed beans in a plastic bag. Keep for 3 days.
Similar to All American variety parsnips Generally thinner than typical parsnips
PA R S N I P Parsnips look like a white to cream colored carrot, growing 8-12 inches long. They have a nutty, celery flavor. Pick firm and dry parsnips. They can be stored in the refrigerator in an unsealed
Bright pink to bright red stems Common for home growing, pies, freezing, and canning
RHUBARB Select firm, red stalks; usually those that are deep red are sweeter and richer, green stalks may be sour. If rhubarb is purchased with leaves or roots, it is important to remove them, they are
Raw carrots are good for snacking or adding to salads. Carrots can also be white, yellow, red and purple.
CARROT Scrub all soil from carrots before eating or cooking. If desired, peel with a vegetable peeler. Baby carrots are slightly shorter carrots that have been peeled, trimmed, and packaged. Carrots team
Red. Most popular raw on burgers, fresh salads, salsas Slightly stronger flavor than yellow and white onions
ONION Onions are yellow, red or white. They have firm flesh and dry, crackly outer skins. Avoid any soft spots or sprouts. Onions may be eaten raw or cooked. To prepare, remove outer layer of skin and
After cooling, remove from the skin, and puree with a food processor or potato masher. Store in a cool, dark place for two months.
PUMPKIN Look for a heavy pumpkin with 1 to 2 inches of stem still attached. Avoid pumpkins with bruises or soft spots. Should be uniformly orange with a nice, hard rind. Lopsided pumpkins are just as good
Can be steamed, boiled, grilled, roasted or added to casseroles and salads. Thick or thin stems are both acceptable, similar sizes cook more evenly.
A S PA R A G U S Choose firm, closed stalks with green to purplish tips. Add to salads, pasta dishes, and stir fry or eat cold with a dip. Stems should be smooth and even in color. Avoid dry stem ends
Stems used like green onions for mild garlic flavor Stiff stem is not easy to braid after harvest
GARLIC A bulb covered with dry, loose outer skin, made up of individual cloves; skin must be removed. Select plump, dry and firm heads with a smooth white covering. Choose large sized bulbs with roots
Candy red color outside, banded red/white inside Sweet, mellow flavor, doesn t get woody with age
BEET Beets are usually round with a 1- to 2-1/2 inch diameter and deep burgundy color with edible green to burgundy leaves. Select beets that are smooth, hard, rounded, and free of cuts and bruises. Discard
Also added to salads to provide crunch. After collecting from the flower head, the shell must be removed before eating.
S U N F LOW E R SEEDS Sunflower seeds are often roasted and eaten as a snack. The edible portion, a tan colored kernel, is inside the shell, which is black to dark gray with white striping. May be incorporated
Purple tinted globe type, available exclusively in produce markets More cold and heat tolerant
ARTICHOKE Should be firm, compact, and heavy for its size with even bright green color and no black bruises or purple tint. Small artichokes are best pickled, stewed, in casseroles; medium artichokes are
Known for crispy leaves and mild flavor Pale green leaves are packed tightly together
LETTUCE Darker leaves are more nutritious. Leaves should be fresh and green, not wilted, brown or slimy. Refresh limp leaves by placing in ice water. Cooler temperature will keep lettuce fresher longer.
Leading commercial variety for drying and canning Small, medium fruit; golden yellow skin and dark red blush
APRICOT Choose plump, firm apricots with uniform yellow/orange color and no green or mushy spots. Ripe apricots are great sliced and eaten raw. Apricots can also be easily substituted in any recipe that
Cold hardy hybrids. Developed for Northern states
PLUM Plums come in many colors and varieties. Fresh plums are often eaten fresh as snacks and are great raw. If the flesh is beginning to soften when gentle pressure is applied, it is ready to eat. If
STRAWBERRY/ RASPBERRY
STRAWBERRY/ RASPBERRY Handle gently since they easily bruise. Eat fresh within a week or freeze on a lined pan and place into containers after frozen. Avoid moldy or wrinkled berries. Wash, drain, and
Grown specifically for use in making wine Cold hardy varieties: Frontenac, Marquette, Frontenac Gris, LaCresent
GRAPES Grapes can be stored in the refrigerator for one week. Table grapes come in black, blue, golden, red, green, purple and white, and can have seeds or be seedless. Cut the stem to separate grapes
Weight 6-15 pounds May have yellow, orange, or white flesh
WATERMELON Best clue to ripeness is a yellow or creamy underside, not white or pale green. Heavy with a hard rind. The flesh should be deep colored with dark brown or black seeds; a few white seeds if
Smooth, whitish rind and lime green to white flesh, some have orange flesh Sweetest of all melon varieties
C A N TA L O U P E Choose those fruits with a sweet smell. If melon is not ripe when purchased, store at room temperature for 1-2 days. The cantaloupe should have a smooth, rounded stem scar and the blossom
Select even size for cooking and perhaps cut large sprouts in half. Best when absolutely fresh; store no more than 1-2 days.
BRUSSELS SPROUTS Great steamed, braised, boiled, or microwaved. Look like little heads of cabbage with a similar but slightly milder flavor and denser texture. Can be eaten as a side dish or added to soups,
Round and bite-sized with many seeds and juice Good in salads
T O M AT O Ripe tomatoes are red, round or oval, 1 to 6. Eat raw; add to salads & sandwiches. Cook by baking, stewing, grilling, stir-frying. Choose smooth tomatoes, slightly soft, bruise free. Serve in
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