Known for crispy leaves and mild flavor Pale green leaves are packed tightly together
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1 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. Iceberg stores the best. Should be free of wilt, rot and rust. Check package expiration dates on pre-washed bagged lettuce. Romaine Long shape, darker outer leaves provide Vitamin A Light and mild taste Provide crunch in sandwiches and tacos. Rinse just before serving in cold water. Pat dry. Wrap fresh, unrinsed leaves in plastic wrap and store in the refrigerator for a few days. Usually eaten raw; often in a salad. Varieties can be mixed. Tear lettuce leaves with your hands; do not cut as it browns quickly. The mild flavor of fresh lettuce leaves pairs well with fresh or dry herbs. Salad dressing clings best to dry leaves. Toss with dressing just before serving. Crisphead Known for crispy leaves and mild flavor Pale green leaves are packed tightly together Looseleaf Loose curly leaves, joined at the stem Flavor is light and mild 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 Lutein natural substance found in brightly colored fruits and vegetables including green leafy vegetables. Found in the retina of the eye. Romaine is the best source of lutein. Find recipes & videos at igrow.org Red and Yellow Pepper Vinaigrette The simplest way to appreciate a tossed green salad is with a vinaigrette dressing. Keep it simple. When the dressing becomes too flavorful the mild garden greens can be overpowered. Try this simple vinaigrette recipe with your favorite salad greens. Ingredients 1 small yellow bell pepper, finely chopped (about ½ cup) 1 small red bell pepper, finely chopped (about ½ cup) 4 tablespoons red wine vinegar 2 tablespoons extra-virgin olive oil (or vegetable oil) Directions 1. In a medium bowl, mix together all ingredients until combined well. 2. The vinaigrette will keep, tightly covered, in the refrigerator for 3 days. Shake before serving. Makes one cup. Nutrition Facts per Serving: Calories 40, Fat 3.5g; Cholesterol 0mg; Sodium 150mg; Carbohydrates 1g; Fiber 0g; Sugar 1g; Protein 0g Sources: 2 teaspoons warm water Pinch of sugar ½ teaspoon salt Freshly ground black pepper to taste
3 LETTUCE Darker leaves are more nutritious. Fresh, green, not wilted, brown or slimy. Wrap unrinsed leaves in plastic, store in the coldest part of the refrigerator for a few days. Iceberg stores the best. Check package expiration dates on pre-washed bagged lettuce. Usually eaten raw, mix varieties, add herbs. Provide crunch in salads, sandwiches, tacos. Refresh limp leaves in ice water. Rinse just before serving in cold water. Pat dry. Tear lettuce with your hands to preserve vitamins and delay browning. Toss with dressing just before serving. 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 Red and Yellow Pepper Vinaigrette The simplest way to appreciate a tossed green salad is with a vinaigrette dressing. Keep it simple. When the dressing becomes too flavorful the mild garden greens can be overpowered. Try this simple vinaigrette recipe with your favorite salad greens. Ingredients: 1 small yellow bell pepper, finely chopped (about ½ cup) 1 small red bell pepper, finely chopped (about ½ cup) 4 tablespoons red wine vinegar 2 tablespoons extra-virgin olive oil (or vegetable oil) 2 teaspoons warm water Pinch of sugar ½ teaspoon salt Freshly ground black pepper to taste Directions: 1. In a medium bowl, mix together all ingredients until combined well. 2. The vinaigrette will keep, tightly covered, in the refrigerator for 3 days. Shake before serving. Makes one cup. Nutrition Facts per Serving: Calories 40, Fat 3.5g; Cholesterol 0mg; Sodium 150mg; Carbohydrates 1g; Fiber 0g; Sugar 1g; Protein 0g Sources:
5 Lettuce 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 Lettuce 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 Red and Yellow Pepper Vinaigrette over Mixed Lettuce LETTUCE Ingredients 24 samples 32 samples 48 samples Samples: 1 teaspoon over 1/8 cup lettuce Yellow bell pepper, finely chopped (about 1 cup) Red bell pepper, finely chopped Red wine vinegar Extra-virgin olive or vegetable oil Warm water Sugar Salt Ground black pepper Salad greens 1 small 1 small 1/3 cup 1/8 cup 2 teaspoons Pinch ¾ teaspoon To taste 4 ½ cups 1 medium 1 medium ½ cup ¼ cup 4 teaspoons Pinch of sugar 1 teaspoon To taste 6 cups 1 large 1 large ¾ cup 1/3 cup 2 Tablespoons Pinch of sugar 1 ½ teaspoon To taste 9 cups Directions: 1. In a medium bowl, mix together all dressing ingredients until combined well. 2. If using romaine and spinach, wash, and tear into bite-sized pieces. Wash iceberg head and tear into bite-sized pieces. Toss to mix. (If using pre-packaged salad mix, tear any large pieces into small bite-sized pieces.) 3. Shake vinaigrette before serving. 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: Wear hair tied or clipped back. Wear plastic gloves when serving food. Post the allergy warning sign. Ask parent s permission before children may sample. Prepare Red and Yellow Pepper Vinaigrette over Mixed Lettuce. Transport in a cooler and keep chilled. Place only a few samples at a time in small cups or on paper plates. Ask them if they use bell peppers often in their meals. Ask them if they could use this recipe. Remind them of the benefits of consuming raw vegetables. 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
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
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.
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
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
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
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
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
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.
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,
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
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
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
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
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
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
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
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
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
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
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
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,
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