STRAWBERRY/ RASPBERRY
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1 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 dry just before eating. Look for dry, firm, well-shaped, and deep red or golden raspberries. Eat fresh in fruit salad or pie or in fruit smoothies. Add raspberries to a salad dressing or in a salad. Strawberries should be shiny and bright red. Mash into a sauce to use on pancakes or French toast. Raspberries Same berry family as blueberries, blackberries, boysenberries Golden, red, purple or black; summer-bearing or fallbearing Strawberries Strawberries are not a true berry June-bearing or everybearing--producing fruit all summer 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 Raspberries are very high in fiber and strawberries are a good source. Fiber is provided by seeds, skin, and pulp of fruits and vegetables. Two kinds of dietary fiber are soluble and insoluble which are both provided by fruits and vegetables. Other sources are whole grains and legumes. Fiber prevents constipation, helps maintain weight, and lowers risk of diabetes and heart disease. Strawberry Raspberry Find recipes & videos at igrow.org Strawberry Banana Frozen Dessert Ingredients 4 frozen bananas ¾-1 pound of strawberries Directions 1. Remove banana peels, break bananas into chunks and freeze overnight. 2. While preparing strawberries, let bananas sit out to warm slightly. Wash, hull, and slice or chop strawberries. 3. Place frozen bananas into a food processor or blender. Blend until bananas create a texture similar to ice cream. If desired, some strawberries may be blended in as well. 4. Remove bananas from the food processor and fold in strawberries. Serve immediately. Leftovers may be frozen, but will become solid so re-blend for best texture. Makes 4 servings. Nutrition Facts per Serving: Calories 140, Total Fat 0g, Sodium 0mg, Total Carbohydrate 35g, Dietary Fiber 5g, Sugars 21g, Vitamin C 140% Sources:
3 STRAWBERRY/RASPBERRY Handle gently since they easily bruise. Avoid moldy or wrinkled berries. Look for dry, firm, well-shaped, and deep red or golden raspberries. Strawberries should be shiny and bright red. Eat fresh within a week or freeze on a lined pan and place into containers after frozen. Wash, drain, and dry just before eating. Eat fresh in fruit salad, pie, fruit smoothies, or salad. Mash into a sauce to use on pancakes or add to salad dressing. 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 Strawberry Banana Frozen Dessert Ingredients: 4 frozen bananas ¾-1 pound of strawberries Directions: 1. Remove banana peels, break bananas into chunks and freeze overnight. 2. While preparing strawberries, let bananas sit out to warm slightly. Wash, hull, and slice or chop strawberries. 3. Place frozen bananas into a food processor or blender. Blend until bananas create a texture similar to ice cream. If desired, some strawberries may be blended in as well. 4. Remove bananas from the food processor and fold in strawberries. Serve immediately. Leftovers may be frozen, but will become solid so re-blend for best texture. Makes about 4 servings. Nutrition Facts per Serving: Calories 140, Total Fat 0g, Sodium 0mg, Total Carbohydrate 35g, Dietary Fiber 5g, Sugars 21g, Vitamin C 140% Sources:
5 Strawberry/ Raspberry 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 Strawberry/ Raspberry 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 Strawberry Banana Frozen Dessert STRAWBERRIES Ingredients 24 samples 32 samples 48 samples Samples: 2 Tablespoon serving Frozen bananas Strawberries 3 ¾ pound 4 1 pound 5 1 ½ pounds Directions: 1. Remove banana peels, break bananas into chunks and freeze overnight. 2. While preparing strawberries, let bananas sit out to warm slightly. Wash, hull, and slice or chop. 3. Place frozen bananas in a food processor or blender. Blend until bananas create a texture similar to ice cream. Add some of the strawberries, if desired. 4. Remove bananas from the food processor and fold in strawberries. Transfer to an airtight container and transport to the store in a cooler with ice. 5. Leftovers may be frozen, but will become solid so it is best to re-blend for better texture. 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 the recipe Strawberry Banana Frozen Dessert. Transport in a cooler over ice. Serve samples on a cake pan with a layer of ice. Wear hair tied or clipped back. Wear plastic gloves when serving food. Place only a few samples at a time in small plastic or paper cups. Ask parent s permission before children may sample. Ask them if they use strawberries often in their meals or snacks. Ask them if they could use this recipe. Remind them that leftovers can be frozen, but they should be re-blended before serving again. 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:
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
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
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
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
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
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.
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
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
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.
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
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
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
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
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
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
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.
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
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
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,
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
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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Breakfast Lunch Dinner Blueberry Coffee Cake Tuna Salad Wraps Simple Fruit Salad Soup: South-of-the-Border Soup Entrée: Basic Chicken Burritos Side Dishes: Spanish Rice Black Beans and Rice Dessert: Chocolate
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Whether you re the hazy-lazy-days type or the squeeze-in-every-drop-of-fun-in-the-sun-that-you-can type, these uncomplicated recipes will allow you more time to savor the summer. Keep it simple and enjoy
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Lose It! Premium Meal Plan #2
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SERVES 2 SCROLL DOWN FOR 4-SERVING MENU
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Enjoy Pulses Kathy Savoie, Extension Educator
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Team 1. Team 2. Team 3. Team 4. These recipes were developed for training purposes and have not been tested or standardized for production.
LESSON 3: MEATS CHEF DEMONSTRATION Browning ground beef Sautéing chicken Pulling or shredding meat (pork or turkey) CULINARY LABORATORY TEAM ASSIGNMENTS Turkey Salad Pork Stir-fry Fish Tacos with Jicama
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Winter Squash Volume 1, Issue 7 http://panen.org pa_nen@phmc.org (717) 233-1791 What s So Great about Winter Squash? What is beta-carotene? Winter squash are good to excellent sources of Vitamin A, beta-carotene,
Diabetic Friendly Recipes
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Purple Power Bean Wrap newman elementary school Needham, Massachusetts
Dry Beans and Peas Rolled up in a whole-wheat tortilla are avocado, white beans, lettuce, and shredded purple cabbage that pack a powerful purple punch in this delicious vegetarian wrap. newman elementary
Prep Time: 15 minutes
Veggie Burritos Trying to eat more vegetables? These burritos are a great place to start! This meal is full of flavor and fiber! Prep Time: 15 minutes Serving Size: 1 burrito Calories 305 Carbohydrate