Cold hardy hybrids. Developed for Northern states
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1 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 not, allow it to ripen for a day or more at room temperature, checking for ripeness daily. The plum is also attractive in salad or fresh fruit parfaits. Ripe plums can be stored in the refrigerator a few days until eaten. Commonly used for eating as well as drying into prunes Have purple or blue-ish skin, yellow to blue flesh Plums and plum sauce help to naturally sweeten and give more flavor to meats; it pairs especially well with pork. Prune Cold hardy hybrids European & Japanese They may be baked, and poached (cooked in a liquid), or added as a puree for sauce for desserts. Developed for Northern states A type of dried/dehydrated European plum Made by removing pit and dehydrating plums 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 All body cells contain potassium, especially muscle cells, and in fluid between the cells. Sodium and potassium create a balance in the body to make muscles contract, transmit nerve impulses, and regulate blood pressure and heartbeat. People with hypertension may lower blood pressure by consuming a diet low in sodium and high in potassium (fruits and vegetables). Meat and dairy products also contain potassium. Find recipes & videos at igrow.org Plum Sauce Ingredients 12 ounces canned plums in heavy syrup (1/2 of a 30 ounce can) ½ cup reserved juice from canned plums 3 Tablespoons white wine vinegar Directions 1. Remove plums from the syrup, cut in half, remove pits and chop into pieces. 2. Combine plums and all remaining ingredients in a small saucepan. Bring to a boil, then reduce heat and simmer for about 30 minutes, stirring occasionally. 3. Plums will fall apart and sauce will start to get thick. 4. Serve over pork chops, chicken breast, even meatloaf. 5. This recipe makes 5-6 servings, and leftovers may be refrigerated. Yields 6 servings. Nutrition Facts per Serving: Calories 70g; Fat 0g; Cholesterol 0mg; Sodium 10mg; Carbohydrates 18g; Sugar 14g; Fiber 1g; Protein 0g Sources: 1 teaspoon brown sugar 1/8 teaspoon garlic powder A pinch of ground ginger 3 Tablespoons water Recipe by Allison Wagner
3 PLUM If the plum s flesh is beginning to soften when gentle pressure is applied, it is ready to eat. If not, allow it to ripen for a day or more at room temperature, checking for ripeness daily. Ripe plums can be stored in the refrigerator a few days until eaten. Fresh plums are often eaten fresh as snacks, and are great raw. They can also be sliced into salads or fresh fruit parfaits, baked, poached, and added to pureed sauces for desserts. Plums and plum sauce help to naturally sweeten and give more flavor to meats, especially pork. 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 Plum Sauce Ingredients: 12 ounces canned plums in heavy syrup (1/2 of a 30 ounce can) ½ cup reserved juice from canned plums 3 Tablespoons white wine vinegar 1/8 teaspoon garlic powder A pinch of ground ginger 3 Tablespoons water 1 teaspoon brown sugar Directions: 1. Remove plums from the syrup, cut in half, remove pits and chop into pieces. 2. Combine plums and all remaining ingredients in a small saucepan. Bring to a boil, then reduce heat and simmer for about 30 minutes, stirring occasionally. 3. Plums will fall apart and sauce will start to get thick. 4. Serve over pork chops, chicken breast, even meatloaf. 5. This recipe makes 5-6 servings, and leftovers may be refrigerated. Yields 6 servings. Nutrition Facts per Serving: Calories 70g; Fat 0g; Cholesterol 0mg; Sodium 10mg; Carbohydrates 18g; Sugar 14g; Fiber 1g; Protein 0g Sources: Recipe by Allison Wagner
5 Plum 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 Plum 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 Plum Sauce PLUMS Ingredients 24 samples 32 samples 48 samples Samples: 1 Tablespoon over ½ ounce slice cooked chicken Canned plums in heavy syrup Reserved juice from canned plums White wine vinegar Brown sugar Garlic powder Ground ginger Water 15 ounces ½ cup 3 Tablespoons 1 teaspoon 1/8 teaspoon A pinch 3 Tablespoons 20 ounces ¾ cup ¼ cup 1 ½ teaspoon ¼ teaspoon 1/8 teaspoon ¼ cup 30 ounces 1 cup 1/3 cup 2 teaspoon ½ teaspoon ¼ teaspoon 1/3 cup Directions: 1. Drain plums and reserve juice (1/2 cup for 24, ¾ cup for 32, 1 cup for 48). Cut plums in half, remove pits and chop into pieces. 2. Combine the plums and remaining ingredients in a small saucepan. Bring to a boil, reduce heat, and then simmer for 30 minutes, stirring occasionally to let the sauce thicken. Plums will fall apart. 3. Transfer to a warmed crockpot. 4. Serve over Melba toast squares or large snack crackers. 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 Plum Sauce. Transport to the store in a crock pot. Serve over Melba toast or snack crackers. You may prepare a sample for exhibit using the sauce over a chicken breast or sliced ham. 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 plums often in their meals. Ask them if they could use this recipe. Remind them that this can be served on chicken, pork chops, and even meatloaf. Keeps 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:
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
More informationAfter 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
More informationWash 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 informationWeight 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
More informationBean 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.
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 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 informationGrown 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
More informationPurple 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
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 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 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 informationKnown 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.
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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
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 informationThin, 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,
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
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
More informationCandy 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
More informationRound 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
More informationSelect 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,
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