Tomatoes. Italian White Beans with Tomatoes and Garlic. Nutrition: Buying and Storing: Preparing and Cooking:

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1 Nutrition: Tomatoes Tomatoes are rich in lycopene, an antioxidant that is good for the heart and effective against certain cancers. You absorb more of the tomato s beneficial nutrients when eating cooked tomatoes compared to eating them raw. Tomatoes are also filled with vitamins A and C, calcium, potassium. A ripe field tomato should be firm, though not rock-hard, and should feel heavy for its size. Avoid any sign of mold or bruising. The occasional small surface cracks at the bottom of a tomato won't affect its quality. Store at room temperature, away from direct sunlight, to prevent uneven ripening. Rinse under running water and drain on a clean towel. Tomatoes sliced from stem end to bottom will keep their juice better than those sliced crosswise. To remove seeds, halve the tomatoes crosswise and gently squeeze into a sieve over a bowl to catch the seeds as the juice runs out. Italian White Beans with Tomatoes and Garlic 1 tbsp olive oil 1 onion, sliced 2 tsp crumbled dried sage 3 cloves garlic, minced 1 tbsp water 1 can (19 oz/540 ml) white kidney beans, drained and rinsed 3 tomatoes, cut in large chunks ¼ tsp each salt and pepper 1 tsp balsamic vinegar Serves 4 Takes 15 minutes 1. In large skillet, heat oil over medium heat. Add onion, sage, garlic and water; cook, stirring often, for 5 minutes. 2. Stir in beans, tomatoes, salt and pepper. Cover and simmer over low heat for 3 minutes. Stir in vinegar. Taste and adjust seasoning.

2 Food Facts: Sugar Snap Peas Did you know that sugar snap peas are an excellent source of fibre and vitamin C as well as a good source of vitamin K? Choose sugar snap peas that have an even, bright green colour. The pods should be firm and crisp and should snap when bent. Store fresh sugar snap peas unwashed in a tightly sealed plastic bag for up to 5 days in the refrigerator. To prepare, cut off the very ends of the pods with a sharp knife, removing any stem present. Sugar snap peas can be enjoyed raw, boiled, or steamed like in a stir fry. Chicken and Vegetable Delight Stir-Fry Chicken and Vegetable Delight: 3 tbsp vegetable oil 1 lbs boneless skinless chicken breast, cut into ½ inch strips 1 each: onion and red pepper, cut into thin wedges 1 ½ cups (12 oz) sugar snap peas 1 cup (8 oz) sliced mushrooms ½ cup sliced green onions Stir-Fry Sauce: ⅔ cup chicken broth 2 tbsp corn starch 1 tbsp sugar ½ tsp crushed red pepper 1 clove garlic, minced 3 tbsp soy sauce 1 tbsp hoisin sauce 1 tsp sesame oil Takes 35 minutes 1. Combine all stir-fry sauce ingredients in a small bowl; set aside. 2. Heat 2 tablespoons oil in wok or large skillet over medium-high heat. Add chicken and cook 4 to 6 minutes or until cooked through. 3. Add onion and remaining 1 tablespoon oil and stir-fry 1 minute. Add sugar snap peas, red pepper and mushrooms; stir-fry 5 minutes. 4. Stir sauce mixture until blended, then pour into wok. Add green onions. Stirring constantly, bring to boil and boil 1 minute. Serve with rice.

3 Strawberries Nutrition: Strawberries are an excellent source of vitamin C, potassium and fibre as well as being low in calories. Look for berries that are completely red with no white or green spots and have a sweet smell. Avoid crushed berries and be wary of berries packed in juice-stained containers. Remove any damaged berries as soon as possible. Store berries in the refrigerator with hulls intact, unwashed, and lightly covered in a single layer. Use within three to six days. Just before serving, gently rinse under cold running water (avoid soaking because the strawberries will absorb water and lose flavour), gently pat dry with paper towels, and remove the stems. Freezing: To freeze, place in a single layer on a large tray or cookie sheet. Freeze until firm (about one hour), pack in freezer bags drawing off as much air as possible, and seal. Strawberries may be frozen whole or sliced for up to twelve months. Before using, thaw at room temperature. Strawberry Fields Salad ¾ cup olive oil ¼ cup red wine vinegar ¼ cup honey ¼ cup white sugar 1 tbsp Dijon mustard Salt and pepper to taste 1 pint strawberries, sliced 1 (8 ounce) bag mixed baby greens 1 cup sweetened dried cranberries 1 small red onions, sliced thin ¼ cup crumbled feta cheese (optional) Serves 6 Takes 15 minutes 1. Whisk the olive oil, vinegar, honey, sugar, mustard, salt, and pepper together in a bowl to make the dressing. 2. Toss the strawberries, baby greens, cranberries, and onion together in a bowl; top with the feta cheese. Drizzle the dressing over the salad to serve.

4 Food Facts: Pineapple Did you know one pineapple plant produces only one pineapple every 2 years? Pineapple is a great source of the B vitamins that give you the boost of energy needed to fight the mid-day slump. Tug on one of the leaves, if it comes out of the tuft, the pineapple is ripe. The leaves should be green with no signs of brown. The pineapple skin should be vibrant greens and yellows with no white or browned areas. Store fresh pineapple at home on the counter or in the refrigerator. A pineapple can be kept in the refrigerator for 1 to 2 days. Freeze fresh pineapple for long-term storage. Once the skin and core are removed from the pineapple, you can store it in air-tight containers in the freezer for up to 12 months. Remove the leafy crown with a sharp knife and cut a thin slice from the base. Slice the skin away from top to bottom, removing any brown 'eyes' as you go. Carefully cut the pineapple in half lengthwise and then into thick wedges. Remove the tough central core and discard. Chop each wedge into bite-sized chunks. Pineapple Grilled Pork Chops Serves 4 Takes 25 minutes 1 (8 oz/227g) can pineapple rings, juice drained and reserved ¼ cup brown sugar ¼ cup soy sauce ¼ tsp garlic powder 4 pork chops 1 pinch ground black pepper 1. The day before, mix together the drained pineapple juice, brown sugar, soy sauce, and garlic powder together in a large plastic zipper bag, and scrunch the bag a few times with your hands to mix the marinade and dissolve the sugar. Place the pork chops into the marinade, squeeze out any air in the bag, seal it, and refrigerate overnight. Reserve the pineapple rings in a separate bag and place in the refrigerator. 2. The day of, preheat an outdoor grill for medium heat, and lightly oil the grate. 3. Remove the pork chops from the marinade, shaking off excess, and grill until browned. Brush several times with marinade and let the marinade cook onto the surface of the meat. 4. While the meat is grilling, place 4 pineapple rings onto the grill. Cook until hot and the slices show grill marks. Serve the pork chops topped with the grilled pineapple rings.

5 Nutrition Facts: Oranges Oranges are an excellent source of vitamin C. Not only is vitamin C critical in building a strong immune system, but it is also an antioxidant that helps to protect cells from damages that can lead to cancer. Oranges are also a good source of fibre. Fibre is needed in our diets to ensure the proper functioning of the digestive system. Did you know that fibre can also help control blood sugar levels, decrease blood cholesterol levels as well as help you feel full faster and for a longer period of time? Choose firm, smooth-skinned oranges that are heavy for their size. Avoid any with soft or moldy spots. Colour does not indicate quality or freshness. Fully ripened oranges may have brown-speckled skin or turn green again. For maximum freshness, store oranges in the refrigerator, away from vegetables, for up to 2 weeks. Wash oranges thoroughly before cutting, peeling or zesting - even if the peel is discarded to remove any wax or pesticide residues. To grate the zest (or coloured part) of the peel, use the fine holes of a grater. Most of the flavour is in the peel. To section navel oranges, peel the orange with a paring knife to remove all the peel and white pith. Working over a bowl to catch the juice, cut down on either side of each membrane and lift out the orange section. Black Bean Quinoa Salad Serves 4 Takes 20 minutes 1 cup quinoa 2 large navel oranges, cut into segments For The Orange Vinaigrette 1 red bell pepper, diced ¼ cup each: olive oil, apple cider vinegar and 1 jalapeno, seeded and diced freshly squeezed orange juice 1 cup canned black beans, drained and Zest of 1 orange rinsed 1 tablespoon sugar ½ cup canned corn kernels, drained ⅓ cup chopped red onion 2 tablespoons chopped fresh cilantro 1. In a large saucepan of 2 cups water, cook quinoa according to package instructions; set aside. 2. To make the vinaigrette, whisk together olive oil, apple cider vinegar, orange juice, orange zest and sugar in a small bowl; set aside. 3. In a large bowl, combine quinoa, oranges, bell pepper, jalapeno, black beans, corn, onion and cilantro. Pour the vinaigrette on top of the salad and gently toss to combine. Serve Immediately.

6 Nutrition: Honeydew Melon The honeydew melon is an excellent source of the vitamin C needed to boost your immune system. With an abundance of potassium, a micronutrient critical for maintaining proper heart function, the honeydew is a healthy and tasty option! Select a melon that is symmetrical in size and shape. A good indicator of ripeness is to apply slight pressure to the blossom end of the fruit. When fully ripe, the blossom end should give with pressure. Avoid rock hard melons or those with soft spots or yellowing/browning. Wrap ripe melons in a plastic bag and place in the refrigerator for up to 5 days. Always wash and scrub the outside rind of a melon before cutting into it. Slice the honeydew in half and scrape out all the seeds using a spoon. If you want slices, place the cut surface on the counter and cut lengthwise. The outermost white rind should be removed and discarded. Honeydews are excellent raw or in a salad but should never be cooked. Mexican Honeydew Salad Takes 10 minutes 4 cups cubed honeydew melon 2 tbsp lime juice ¼ tsp salt ¼ chili powder Top with crumbled feta cheese, pepitas (pumpkin seeds) and minced cilantro 1. Wash and slice honeydew in half. Using a spoon, remove seeds and discard. 2. Next, remove the rind of the fruit and cube the flesh. Discard the rind and add 4 cups of the flesh into a mixing bowl. 3. Add lime juice, salt and chili powder to the honeydew. 4. Top the salad with crumbled feta cheese, pepitas and minced cilantro.

7 Nutrition: Grapes Grapes are very high in resveratrol which is an antioxidant important for protecting our cells from damage such as cancer. Grapes are also a rich source of the micronutrients iron, copper and manganese. Quality table grapes should be plump, smooth and have even, full colouring. They should be firmly attached to the stem, which should be flexible, not brittle, and have light green or straw colouring. Grapes will keep for a week in a refrigerator, loosely wrapped or in ventilated plastic in a single layer. Wash just before serving (if done earlier, the fruit will deteriorate). Eat them just as they are, or as part of a fruit-and-cheese plate. Cooked grapes may be served in a variety of desserts, as juice or jelly fruit. Party Chicken Salad 1 cup mayonnaise ½ cup sour cream 1 tsp curry powder 1 small apple, finely chopped 1 tbsp lemon juice 4 cups cooked chicken breast, shredded 1 cup chopped celery 1 cup seedless grapes, halved ½ cup chopped pecans 1 (8oz/227g) can crushed pineapple in juice, undrained Serves 10 Takes 15 minutes 1. Mix mayonnaise, sour cream, and curry powder in a bowl until smooth. 2. Toss apple and lemon juice in a large bowl. Stir in chicken breast meat, celery, green grapes, pecans, and pineapple. Pour mayonnaise mixture over chicken; toss to combine. Cover and refrigerate until chilled.

8 Food Facts: Cucumber Need a burst of energy in the afternoon but no time for a nap? Stay away from energy drinks! Cucumbers are a great source of B vitamins and carbohydrates that can provide an afternoon pick-me-up that can be just the jolt that you need. Select firm cucumbers that are heavy for their size, with no soft spots or shriveled skin. Cucumbers that are plastic-wrapped will keep for up to a week in the vegetable drawer of the refrigerator. Cut cucumbers must be tightly wrapped and checked daily for signs of decay since soft spots develop quickly. It is not necessary to peel cucumbers, as most of the nutrients are found in the skin. Cucumbers are almost always eaten raw; by themselves, in salads or as a sandwich vegetable. They can be gently steeped in butter, stock or even cream, or cut in half, lengthwise, poached and filled with a savory mixture of rice and herbs. Cucumber, Couscous and Bean Salad 1 cup couscous 1¼ cups vegetable or chicken broth 1 can (19 oz/540 ml) red kidney beans, drained and rinsed Half a cucumber 2 green onions, sliced ¼ cup chopped fresh parsley 2 tbsp of lemon juice 2 tbsp of olive oil 1 small clove garlic, minced Salt and pepper to taste Serves 6 Takes 10 minutes 1. In large skillet, stir 1 cup couscous over medium-high heat for 3 to 5 minutes to lightly toast. Stir in 1¼ cups vegetable or chicken broth; bring to boil. Cover, remove from heat and let stand for 5 minutes. 2. Meanwhile, in large bowl, combine 1 can of red kidney beans, drained and rinsed; half a cucumber, diced; 2 green onions, sliced; and ¼ cup chopped fresh parsley. Add couscous. Combine 2 tablespoons each lemon juice and olive oil and 1 small clove garlic, minced; pour over salad and toss gently. 3. Season to taste with salt and pepper. Serve warm or chilled.

9 Food Facts: Celery Did you know that in the Dark Ages, wizards believed celery seeds could make them fly? Because celery is mostly made up of water, it s a great snack on a hot summer day! Select celery that is light green in colour, firm, compact, and well-shaped. The stalk should have a solid, rigid feel and leaflets should be fresh. Avoid purchasing celery with bruises or discoloured areas on the stalks. To store, wash the celery to remove any dirt and grime. Let it dry and then wrap it in aluminum foil. Using this method, your celery will stay fresh for weeks! After trimming the ends of the celery, cut either end of the stalk with a small, sharp knife. To cook as a side dish, slice stalks and sauté in peanut oil or simmer in stock. Eat as-is, or sprinkle with grated cheese and place under the grill until lightly browned. Chicken and Celery Stir Fry 1 lb boneless, skinless chicken breast halves (about 2) 1 large egg white 1 tbsp cornstarch Salt and ground pepper to taste 2-3 tbsp vegetable oil 1 lb celery (8-10 large stalks), thinly sliced on the diagonal (about 5 cups) 3-inch piece of fresh ginger, peeled and thinly slivered lengthwise 3 tbsp rice vinegar 1 tbsp toasted sesame oil 1 tbsp sugar 4 green onions, cut in 3-inch lengths Serves 4 Takes 40 minutes 1. Cut chicken into thin strips. In a medium bowl, whisk together egg white, cornstarch, salt and pepper until smooth. Add chicken strips, and toss to coat. 2. Heat vegetable oil in a large nonstick skillet over medium-high heat. Add coated chicken strips to skillet; cook, turning once, until golden. Place cooked chicken aside on the plate. 3. Add celery and ginger to remaining oil in skillet; cook, toss until celery is crisp-tender. 4. Stir vinegar, sesame oil, and sugar in with vegetables. Add scallions and cooked chicken; toss until combined and heated through. Serve immediately.

10 Nutrition: Cauliflower Cauliflower is an excellent source of vitamin C, so get ready for cold season and boost your immune system by increasing your cauliflower intake. This vegetable is also a good source of fibre which is very important for the proper functioning of the entire digestive system. Select heads that are firm and tightly-flowered, with fine white florets and fresh-looking, green leaves. Brown spots on a white cauliflower are most likely only water marks, but yellowish ones may indicate excessive age. Store unwrapped in refrigerator cooler for up to five days. Cut cauliflower into florets and rinse under cold running water. The florets are great used raw in a salad or as part of a vegetable platter served with dips. Cooked cauliflower florets keep their shape best when steamed (5-10 minutes). It can also be boiled (takes 5-10 minutes for florets; around 10 minutes for a whole cauliflower). For both cooking methods, cook until tender and crisp. Cauliflower Lentil Rice Bake 2 tbsp vegetable oil 2 onions, chopped 2 cloves garlic, minced 2 cups sliced mushrooms 2 tsp ground cumin ½ tsp turmeric 1 can (28 oz / 796 ml) diced tomatoes 4 cups coarsely chopped cauliflower 1 cup vegetable or chicken stock ½ cup red lentils ½ cup long-grain rice salt and pepper, to taste ½ cup shredded cheddar cheese Serves 6 Takes 45 minutes 1. In large saucepan, heat oil over medium heat. Add onions, garlic, mushrooms, cumin and turmeric; cook for 5 minutes, stirring occasionally. 2. Stir in tomatoes, cauliflower, stock, lentils and rice; bring to full boil. 3. Transfer to 12-cup (3 L) casserole dish; cover and bake in 350 F (180 C) oven for 30 minutes or to desired doneness. 4. Season with salt and pepper to taste. Sprinkle with cheese; bake, uncovered, for 5 minutes or until cheese is melted.

11 Food Facts: Carrots Farmers produced more than 482 million pounds or carrots in 2011! That is more than the weight of all the concrete in the CN Tower in Toronto, Ontario. Carrots are a great source of vitamin A which can help improve your vision. Rather than peeling the skin, keep the nutrients found just below the carrot s surface by rinsing and scrubbing with a vegetable brush. Look for firm, crisp carrots with a smooth, blemish-free exterior. Store in plastic for up to three weeks in the refrigerator crisper. For longer storage, keep carrots cool and moist in a root cellar or similar cool place. To keep carrots firm and crisp for serving raw, cut into strips and place in cold water with a slice of onion for half an hour. Grated, sliced, julienned or left whole, the carrot lends itself to a wide range of salads, soups, casseroles, stews and even sweets. On their own, they can be steamed or broiled, served with butter, stir-fried or pan-roasted with meats and poultry. Bunny s Best Soup Serves 6 Takes 45 minutes 2 lbs (1 kg) carrots, peeled and chopped 1 onion, chopped 1 celery stalk, sliced 1 bay leaf 4 cups water or chicken stock 1 can 2% evaporated milk ¼ tsp pepper ¼ tsp nutmeg 1. In a large saucepan, bring carrots, onion, celery, bay leaf and water to a boil. 2. Reduce heat and simmer for 20 to 25 minutes, or until vegetables are very tender. Throw away bay leaf. 3. In batches, purée mixture in a blender or food processor until smooth. Stir in evaporated milk, pepper and nutmeg until well blended.

12 Nutrition: Cantaloupe Cantaloupe is an excellent source of vitamin A! 100 grams of this delicious fruit can provide you with approximately 112% of your recommended daily intake. The cantaloupe is also a good source of antioxidants which help protect our cells from damage, including some cancers. Tap the melon: a hollow sound indicates the melon is ripe. Choose a melon that seems heavy for its size. Avoid any melons with visible damage, such as soft spots, cracks or bruises. Use your nose: cantaloupes are very fragrant when they are ripe; choose melons with a slightly sweet aroma. Store uncut melon at room temperature for up to one week to allow the texture of its flesh become softer and juicier. Once cut, melon should be refrigerated to preserve its freshness, taste and juiciness. Before cutting a whole melon, wash it under running water, rinse well and pat dry. Using a clean, sharp knife halve a melon lengthwise and use a spoon to gently scoop out the seeds and contents of the fruit. Slide a knife between the rind and the flesh to remove the rind. Leave the wedges whole or cut into bite-sized pieces. Cantaloupe Salad Serves 2 Takes 5 minutes ½ cantaloupe, sliced into wedges 1 tablespoon honey 1 (1-inch) piece fresh ginger, peeled and finely grated into a small bowl Small handful fresh mint, leaves torn 1. Arrange cantaloupe slices on a serving platter. 2. Drizzle with honey. Press the grated ginger firmly down into the bowl and then tilt bowl to 1 side to release juices, drizzling ginger juice over cantaloupe. 3. Top with freshly torn mint and serve.

13 Food Facts: Broccoli Broccoli is related to the cabbage and cauliflower. Cool family tree! More than 70% of the broccoli grown in Ontario is a type called Paragon. Great reasons to make broccoli your best friend: cup for cup, it has just as much vitamin C as an orange and almost as much calcium as milk! At its peak, broccoli is tightly budded with bright grey-green leaves and yellow-green stems. Any with buds bursting into flower or yellow florets are past their prime. Look for bunches with slender stems. Heavy stems are often woody. Broccoli will keep for up to five days in a perforated bag in the refrigerator crisper. Wash, drain and remove outer leaves; cut and trim the stems. Steaming segments or florets takes 8 to 15 minutes while stir-frying broccoli cooks it more quickly. Cook just to the point of becoming tender without overcooking. Broccoli and beef fettucine Serves 4 Takes 35 minutes total 1/2 lb fettuccine 2 carrots, thinly sliced diagonally 1 bunch broccoli 2 tbsp cornstarch 2 cups beef broth 1 tbsp brown sugar 2 cloves garlic, minced 2 tbsp sodium-reduced soy sauce 1 onion, coarsely chopped 1 tbsp rice or white wine vinegar 1 lb boneless beef grilling steak, cut in thin strips 1. Cook fettuccine according to package instructions. 2. Meanwhile, separate broccoli into bite-size florets; peel the large stem and slice it thinly. 3. In large skillet or wok, heat 1/4 cup of the broth. Add garlic and onion; cook, stirring for 1 minute. Add beef strips; cook, stirring, 2 to 3 minutes or until beef is no longer pink. Add broccoli and carrots; cover and steam 4 to 5 minutes. 4. Whisk together cornstarch, sugar, soy sauce, vinegar and remaining 1-3/4 cups broth and pour into skillet. Cook, stirring, for 2 minutes or until sauce is thickened. 5. Drain fettuccine and place on a serving platter. Pour vegetable-beef mixture over pasta.

14 Asparagus Food Facts: Nibble on this: asparagus is a source of vitamins A and C both are a great way to boost your body s germ-fighting power. Look for straight, crisp spears with green or purple tips and tight heads. It s freshness, not size, that s important. Although best eaten fresh, asparagus can be refrigerated for two or three days. Wrap stem ends in damp paper towels, then cover entire bunch with plastic wrap. Wash in cold running water to remove sand or grit. Next, snap off and discard tough, woody ends. To cook asparagus, add enough water to saucepan to just cover asparagus. Cook until tender crisp, drain well. Thin spears may need less than 3 minutes. o To serve hot, use immediately. o To serve cold or use in a recipe, rinse with cold water to stop the cooking process. Asparagus pizza 1 tbsp olive oil 1 onion, halved and thinly sliced 1 clove garlic, minced 1 tbsp balsamic vinegar 1 tsp granulated sugar 8 to 10 stalks asparagus, cut into 1/2-inch (1 cm) pieces 1 medium tomato, chopped 1 tsp dried basil Salt and pepper, to taste 1 baked 12-inch (30 cm) whole wheat pizza crust 3 tbsp of your favourite cheese, shredded Makes 8 slices Takes 25 minutes 1. In a frying pan, heat oil over medium-high heat. Sauté onion and garlic until softened and golden, about 8 minutes. 2. Add vinegar and sugar; stir. Add asparagus; cook for 3 minutes. 3. Add tomato, basil, and salt and pepper to taste; cook for 1 minute. 4. Spread asparagus mixture over whole-wheat pizza crust; top with cheese. 5. Place pizza directly on middle oven rack. Bake in 375 F (190 C) oven (or according to pizza crust directions on package) for 6 to 8 minutes or until crust browns.

15 Apples Food Facts: Apples existed as a wild fruit since prehistoric times and have been cultivated for more than 3,000 years. The ancient Greeks, Etruscans, Romans and Egyptians were among its early cultivators. During the California Gold Rush apples sometimes fetched more than $100 a bushel because of their versatility, durability and capacity to be preserved by drying. Why should you eat apples? Apples are a good source of vitamin C and fibre! Look for firm apples, free of wrinkles and bruises. Remove any fruit that are overripe or have soft spots because they give off ethylene gas causing nearby apples to ripen too quickly and spoil. Trim and use for pies or applesauce. Store in their original plastic bag in the refrigerator where they will keep for up to one month. For a nutritious, high-fibre low fat snack, rinse off and eat as is. Apples also have many other uses: o baked with cinnamon and brown sugar o sliced and dried o simmered into a sauce o turned into pies, dumplings, cobblers, crumbles and brown bettys o incorporated in salads o and made into a flavourful spicy sherbet (starting with a rich, thick applesauce). Apple coleslaw Serves 6 Takes 15 minutes 4 cups shredded cabbage 1 cup shredded carrot 1 apple, peeled, cored and coarsely shredded 2 tbsp honey 1 tbsp brown sugar 2 tsp white vinegar 1 tbsp pineapple juice 2 tbsp mayonnaise Salt and pepper to taste 1. Place the shredded cabbage and carrot together in a bowl with the sliced apple, and toss to combine. 2. In a separate bowl, stir together the honey, brown sugar, vinegar, pineapple juice, and mayonnaise until the honey and sugar have dissolved completely. 3. Pour over the salad, and toss to coat. Season with salt and pepper, and toss again. 4. Cover and chill until ready to serve.