Weight 6-15 pounds May have yellow, orange, or white flesh
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1 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 seedless. Rinse whole watermelons with clean water before slicing to remove any bacteria. The flavor of watermelon is best enjoyed raw. Watermelon tastes best icy cold in fruit smoothies, slushes or simply eaten from the rind. Store uncut watermelon 2 weeks at cool room temperature. Tightly cover cut pieces in plastic wrap and refrigerate for 2 to 3 days. Personal Weight 6-15 pounds May have deep red, yellow, or orange flesh Icebox Weight 6-15 pounds May have yellow, orange, or white flesh Picnic Weight over 15 pounds Flesh from red, pink, orange, yellow; some seedless 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 Watermelon s high water content refreshes but also carries many antioxidants and minerals. Water moves nutrients and wastes in the body by carrying foods through the digestive system and wastes out of the body. Cells must maintain just the right amount of water. Water is part of the body s cooling system and balances the acid-base ratio. Foods high in water as well as fluid water contribute to the daily needs. Find recipes & videos at igrow.org Watermelon Smoothie Ingredients 1-8 ounce lemon, fat-free yogurt 3 cups cubed, seeded watermelon 1 pint fresh strawberries, cleaned and hulled 1 tablespoon honey or strawberry jam 3 ice cubes Directions 1. In a blender or food processor, combine yogurt, watermelon, strawberries, honey and ice cubes. 2. Process until smooth and frothy. 3. Serve in tall glasses with a straw. Makes 4 Servings Nutrition Facts per Serving: Calories 140; Fat 0g; Cholesterol 0mg; Sodium 680mg; Carbohydrates 34g; Fiber 4g; Sugar 26g; Protein 5g Sources:
3 WATERMELON Best clue to ripeness is a yellow or creamy underside. Heavy with a hard rind. The flesh should be deep colored with dark brown or black seeds; a few white seeds if seedless. Store uncut 2 weeks at cool temperature. Tightly cover cut pieces and refrigerate for 2 to 3 days. Rinse whole watermelons with clean water before slicing to remove any bacteria. The flavor of watermelon is best enjoyed raw. Watermelon tastes best icy cold in fruit smoothies, slushes or simply eaten from the rind. 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 Watermelon Smoothie Ingredients: 1-8 ounce lemon, fat-free yogurt 3 cups cubed, seeded watermelon 1 pint fresh strawberries, cleaned and hulled 1 tablespoon honey or strawberry jam 3 ice cubes Directions: 1. In a blender or food processor, combine yogurt, watermelon, strawberries, honey and ice cubes. 2. Process until smooth and frothy. 3. Serve in tall glasses with a straw. Makes 4 Servings Nutrition Facts per Serving: Calories 140; Fat 0g; Cholesterol 0mg; Sodium 680mg; Carbohydrates 34g; Fiber 4g; Sugar 26g; Protein 5g Sources:
5 Watermelon 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 Watermelon 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 Watermelon Smoothie WATERMELON Ingredients 16 Samples 32 samples 48 samples Samples: 1/4 cup serving Lemon fat-free yogurt Cubed, seeded watermelon Fresh or frozen strawberries cleaned & hulled Honey or strawberry jam Ice cubes Yields about 3 cups. Make this amount in the blender each time. 8 oz. 3 cups 2 cup 1 Tablespoon 3 Yield 6 cups. Makes 2 blender batches. 16 oz. 6 cups 4 cup 2 Tablespoons 6 Yield 9 cups. Makes 3 blender batches. 24 oz. 9 cups 6 cup 3 Tablespoons 9 Directions: 1. Cube and seed watermelon. Clean and hull strawberries. 2. In a blender or food processor, prepare one batch at a time. 3. Combine yogurt, watermelon, strawberries, honey/jam and ice cubes and process until smooth and frothy. 4. Keep chilled and place in an airtight container or sealed pitcher. 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: Transport ingredients to the store in a sealed container in a cooler over ice. Using the blender prepare one pitcher of watermelon smoothie at a time. Keep samples chilled on a cake pan with a layer of ice. Wear hair tied or clipped back. Wear plastic gloves when serving food. Post the allergy warning sign. Place only a few samples at a time. Ask parent s permission before children may sample. Ask them if they use watermelon often as snacks. Ask them if they could use this recipe. Remind them that this is a good way to use slightly soft bit still good watermelon. 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 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 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 informationSTRAWBERRY/ 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
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 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.
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 informationCold 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
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 informationRed. 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
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 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 informationAfter cooling, remove from the skin, and puree with a food processor or potato masher. Store in a cool, dark place for two months.
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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 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 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 informationPurple tinted globe type, available exclusively in produce markets More cold and heat tolerant
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