Purple tinted globe type, available exclusively in produce markets More cold and heat tolerant
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1 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 good for salads; large artichokes are good for stuffing. To store, cut off bottom of stem, sprinkle with water, and store in an airtight bag for 5-7 days. Use boiled, steamed, microwaved or sautéed on own or in other dishes. Rinse well and trim stem even with the base of the bud; remove tough lower leaves. Cook upright at a strong boil in 2-3 inches of water in large covered saucepan minutes. Eat by removing the leaves, starting at the outside, and using teeth to remove flesh from leaves. Inside the leaves is the fuzzy choke remove and discard it. Most desired artichoke heart found in center. Globe Artichoke The typical artichoke sold in many supermarkets Consists of bracts(leaves), heart, and choke (not edible) Purple Sicilian Purple tinted globe type, available exclusively in produce markets More cold and heat tolerant 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 K is known as the clotting vitamin, because without it blood would not clot. Some studies suggest that it helps maintain strong bones in the elderly. Vitamin K is also found in green leafy vegetables like kale, spinach, and greens, as well as vegetables like Brussels sprouts, broccoli, cauliflower, and cabbage. Find recipes & videos at igrow.org Artichoke and Spinach Lasagna Ingredients 9 uncooked lasagna noodles 1 onion, chopped 1 teaspoon garlic powder 14.5 oz. can low sodium vegetable broth 1 teaspoon dried rosemary 1 (10 ounce) package frozen chopped spinach, thaw, drain and squeeze dry 1 (28 ounce) jar tomato pasta sauce 3 cups shredded mozzarella cheese 1 (14 ounce) can of artichoke hearts, drained and chopped Directions 1. Preheat oven to 350 F. Spray a 9x13 inch baking dish with cooking spray. 2. Boil 6 quarts water in a large pot; add 2 teaspoons salt. Add noodles, cook 8-10 minutes until tender, drain. 3. Coat a large skillet with cooking spray and heat on medium-high. Cook onion for 3 minutes. 4. Stir in broth, garlic and rosemary; bring to a boil. Stir in artichoke hearts and spinach; reduce heat, cover and simmer 5 minutes. Stir in pasta sauce. 5. Spread 1/4 of the artichoke mixture in the bottom of the prepared baking dish; top with 3 cooked noodles. Sprinkle on 3/4 cup mozzarella cheese. 6. Repeat layers 2 more times. Bake, covered with foil, for 40 minutes. 7. Uncover, and bake 15 minutes more, or until hot and bubbly. Let stand 10 minutes before cutting. Yields 9 servings. Nutrition Facts per Serving: Calories 250; Fat 6g; Cholesterol 20mg; Sodium 870mg; Carbohydrates 33g; Fiber 2g; Sugars 4g; Protein 18g Sources:
3 ARTICHOKE Should be firm, compact, and heavy for size with even bright green color and no black bruises or purple tint. Store in an airtight bag with a sprinkle of water and lower stem removed for 5-7 days. Stuff large artichokes, use medium ones in salads, pickle or stew large ones. To steam: rinse, cut stem even with base, remove any tough outer leaves and cook upright in covered saucepan with 2-3 inches of boiling water minutes. Eat using teeth to remove flesh from leaves, starting at the outside. Artichoke heart found after removing and discarding fuzzy choke in center. 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 Artichoke and Spinach Lasagna Ingredients: 9 uncooked lasagna noodles 1 onion, chopped 1 teaspoon garlic powder 14.5 oz. can low sodium vegetable broth 1 teaspoon dried rosemary Directions: 1. Preheat oven to 350 F. Spray a 9x13 inch baking dish with cooking spray. 2. Boil 6 quarts water in a large pot; add 2 teaspoons salt. Add noodles, cook 8-10 minutes until tender, drain. 3. Coat a large skillet with cooking spray and heat on medium-high. Cook onion for 3 minutes. 4. Stir in broth, garlic and rosemary; bring to a boil. Stir in artichoke hearts and spinach; reduce heat, cover and simmer 5 minutes. Stir in pasta sauce. 5. Spread 1/4 of the artichoke mixture in the bottom of the prepared baking dish; top with 3 cooked noodles. Sprinkle on 3/4 cup mozzarella cheese. 6. Repeat layers 2 more times. Bake, covered with foil, for 40 minutes. 7. Uncover, and bake 15 minutes more, or until hot and bubbly. Let stand 10 minutes before cutting. Yields 9 servings. 1 (10 ounce) package frozen chopped spinach, thaw, drain and squeeze dry 1 (28 ounce) jar tomato pasta sauce 3 cups shredded mozzarella cheese 1 (14 ounce) can of artichoke hearts, drained and chopped Nutrition Facts per Serving: Calories 250; Fat 6g; Cholesterol 20mg; Sodium 870mg; Carbohydrates 33g; Fiber 2g; Sugars 4g; Protein 18g Sources:
5 Artichoke 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 Artichoke 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 Artichoke and Spinach Lasagna ARTICHOKE Ingredients 36 samples 60 samples Samples: 2-3 Tablespoons Uncooked lasagna or mini-lasagna noodles Onion, chopped Garlic powder Low sodium vegetable broth Dried rosemary Frozen spinach, thaw, drain, squeeze dry Tomato pasta sauce Shredded mozzarella cheese Artichoke hearts, drained, chopped 4 noodles (or 4 oz. mini) ½ cup ½ teaspoon 1 cup ½ teaspoon 2/3 cup 1 ¾ cup (14 ounces) 1 ½ cups 6-7 ounces 9 noodles (or 8 oz. mini) 1 1 teaspoon 14.5 ounces 1 teaspoon 10 ounce package 1 28-ounce jar 3 cups 1 14-ounce can Directions: 1. Boil 3 quarts of water in a large pot (or 6 quarts for 48 samples). Break noodles into 4 pieces each or use minilasagna. Add to the pot and cook 8-10 minutes until just tender, drain. 2. Coat a large skillet with cooking spray and heat on medium-high. Cook onion for 3 minutes. 3. Stir in broth, garlic and rosemary; bring to a boil. Stir in artichoke hearts and spinach; reduce heat, cover and simmer 5 minutes. Stir in pasta sauce. 4. Spread a layer of artichoke mixture in the bottom of a medium (or large) crockpot; top with a layer of the cooked noodles. Sprinkle on ¼ of the mozzarella cheese. Repeat layers 2 or 3 more times. Heat in the crockpot on high for 1 hour. Materials needed: Sampling Display Instructions 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 Artichoke and Spinach Lasagna. Heat in crock pot and transport to the store. Keep on warm. 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. Ask them if they use artichokes often in their meals. Ask them if they could use this recipe. Point out that this is a good meatless main dish. 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:
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,
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
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
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
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,
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
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.
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
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.
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
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
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
Add 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
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
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
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
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
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
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
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
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
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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