Red. Most popular raw on burgers, fresh salads, salsas Slightly stronger flavor than yellow and white onions
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1 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 chop. Onions may be boiled, braised, baked, microwaved or sautéed. Green onions (scallions) have a smooth root and hollow green stem; both can be eaten and have a mild flavor. Yellow onions are full flavored and work in most cooking. When cooked, they become sweeter and turn brown. Onions provide flavor and healthpromoting phytochemicals and nutrients. White onions are used in classic Mexican cuisine. Store in a cool, dry space away from bright light. Lemon juice or vinegar removes the smell from hands. Chill in the refrigerator before preparing them to reduce the chance of tears. Red Yellow Sweetest, great for cooking, or eating raw Chopped and sautéed great base flavor for soups Red onions are used fresh or grilled. Most popular raw on burgers, fresh salads, salsas Slightly stronger flavor than yellow and white onions Green Milder and softer due to less maturity Use root and stem as garnish, omelets, soups 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 adheres 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 B6, pyroxidine, works with enzymes in the body that involve protein digestion. Vitamin B6 also helps make glucose, releases energy and supports a healthy immune system. Starchy vegetables are a good source as well as meat, fortified grains, and some fruits. Find recipes & videos at igrow.org Onion and Celery Seed Relish Ingredients 1 cup white wine vinegar or distilled white vinegar 2 Tablespoons powdered sugar 2 Tablespoons celery seeds 2 cups thinly sliced small onions, no green tops 1 cup finely chopped celery 1/2 teaspoon red pepper flakes Directions 1. Mix vinegar and sugar in a salad bowl until sugar is dissolved. 2. Add celery seed, pepper flakes, onions, and celery. 3. Mix until all ingredients are combined evenly. 4. Cover and chill. 5. Chill for several hours or overnight. 6. Serve cold alongside your favorite poultry or fish dish. Yields 12 servings. Nutrition Facts per Serving: Calories 20; Fat 0g; Cholesterol 0mg; Sodium 10mg; Carbohydrates 5g; Fiber 1g; Sugar 3g; Protein 1g Sources:
3 ONION Onions are yellow, red or white. They have firm flesh and dry, crackly outer skins. Avoid any soft spots or sprouts. Green onions (scallions) have a smooth root and hollow green stem; both are edible and have a mild flavor. Store in a cool, dry space, away from bright light. Chill in the refrigerator to reduce the chance of tears before peeling and chopping. Onions may be eaten raw, boiled, braised, baked, microwaved or sautéed. Yellow onions are full flavored and work in most cooking, white are common in Mexican cuisine, and red are best fresh or grilled. 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 Onion and Celery Seed Relish Ingredients: 1 cup white wine vinegar or distilled white vinegar 2 Tablespoons powdered sugar 2 Tablespoons celery seeds 2 cups thinly sliced small onions, no green tops 1 cup finely chopped celery 1/2 teaspoon red pepper flakes Directions: 1. Mix vinegar and sugar in a salad bowl until sugar is dissolved. 2. Add celery seed, pepper flakes, onions, and celery. 3. Mix until all ingredients are combined evenly. 4. Cover and chill. 5. Chill for several hours or overnight. 6. Serve cold alongside your favorite poultry or fish dish. Yields 12 servings. Nutrition Facts per Serving: Calories 20; Fat 0g; Cholesterol 0mg; Sodium 10mg; Carbohydrates 5g; Fiber 1g; Sugar 3g; Protein 1g Sources:
5 Onion 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 Onion 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 Onion and Celery Seed Relish ONION Ingredients 24 samples 32 samples 48 samples Samples: 1 ½ Tablespoon relish served on a whole grain cracker White wine or distilled vinegar Powdered sugar Celery seeds Green onions, thinly sliced Option: yellow or white onions Celery, finely chopped Red pepper flakes Sturdy whole grain crackers ¾ cup 4 ½ teaspoons 4 ½ teaspoons 1 ½ cups ¾ cup ¼ teaspoon 24 crackers Directions: 1. Mix vinegar and sugar in a salad bowl until sugar is dissolved. 2. Add celery seed, pepper flakes, onions, and celery. 3. Mix until all ingredients are combined evenly. 4. Cover and chill for several hours or overnight. 5. Serve 1 ½ Tablespoons on a large sturdy whole grain cracker. Materials needed: Sampling Display Instructions 1 cup 2 Tablespoons 2 Tablespoons 2 cups 1 cup ½ teaspoon 32 crackers 1 ½ cup 3 Tablespoons 3 Tablespoons 3 cups 1 1/2 cup ¾ teaspoon 48 crackers Table/tablecloth Garbage can/paper bag Paper towels/wet wipes/plastic gloves Ingredients used in the recipe Paper plates or cups, plastic forks or spoons Spoon, fork, spatula for serving Recipe video (optional) org/m/article/pick-it-try-it-like-it/ Pick it! Try it! Like it! produce sign as table tent Pick it! Try it! Like it! flyer or recipe card Food allergy sign on table Notes: Prepare Onion and Celery Seed Relish. Chill overnight if possible. Transport to the store in a sealed container in a cooler. Wear hair tied or clipped back. Wear plastic gloves when serving food. Place only a few samples at a time on small paper plates on or with a whole grain cracker. Ask parent s permission before children may sample. Ask them if they use onions often in their meals. Ask them if they could use this recipe. Remind them that this can be served as a condiment for meat, fish, or chicken as well as with crackers or chips. This keeps very well in the refrigerator. 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). Publication:
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
More informationBright 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
More informationStems 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
More informationMost 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.
More informationLeading 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
More informationAdd cooked peppers to pasta, Chinese or Mexican dishes. Skin should be firm, stem fresh and green. Avoid soft spots or wilted peppers.
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
More informationAlso 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
More informationRaw 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
More informationSimilar 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
More informationWeight 6-15 pounds May have yellow, orange, or white flesh
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More informationSmooth, 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
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More informationCan 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
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