Grown specifically for use in making wine Cold hardy varieties: Frontenac, Marquette, Frontenac Gris, LaCresent
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1 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 from the bunch, then wash thoroughly. Grapes are grown for making wine, each type of wine comes from a specific variety of grapes. Select grapes that are plump, firm and still attached to the stem. Avoid any grapes that are shriveled or sticky. Grapes are great snacks, and can be added into salads with both fruits and vegetables. Grapes can be canned as jams and jellies, made into wines and juices, or dried as raisins. Frozen grapes are good snacks or blended in smoothies. Freeze grapes and run under lukewarm water to peel. Grapes go well with cheese and crackers too. Table Either eaten raw or processed into jams/jellies Thompson, Red Globe, Concord; Somerset (cold hardy) Wine Grown specifically for use in making wine Cold hardy varieties: Frontenac, Marquette, Frontenac Gris, LaCresent Raisins Dried large grape, darkcolored or golden-colored Sweet due to high sugar concentration 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 Grapes are rich in health-protecting antioxidants, including resveratrol and flavonoids. These are found mainly in the skin and seeds rather than the pulp. The amount of antioxidants varies with the variety with dark red and purple being higher. Antioxidants reduce or neutralize free radicals that damage cells. Find recipes & videos at igrow.org Magical Fruit Salad Ingredients 4 cups assorted fruit, fresh and/or canned: apples, bananas, oranges, pineapple, varieties of grapes 1 small package (3.25 ounces) instant lemon or vanilla pudding (sugar free and/ or low fat is best) Directions 1. Rinse fresh fruit. Chop into bite-sized chunks. 2. Open and drain canned fruit. 3. Sprinkle pudding mix over fruit. Add milk and toss well. 4. Refrigerate for 5 minutes. 5. This salad is best if eaten as soon as it is ready. 6. Refrigerate leftovers within 2-3 hours. Yields 6 servings. 1 ¾ cups cold milk (use non-fat or 1%, or mix nonfat dry milk with water) Nutrition Facts per Serving: A Serving is 2/3 Cup, Nutrition Facts will vary Calories 110; Fat 0.5g; Cholesterol 5mg; Sodium 170mg; Carbohydrates 24g; Sugars 10g; Fiber 1g; Protein 2g Sources:
3 GRAPES Grapes come in black, blue, golden, red, green, purple and white, and can have seeds or be seedless. Grapes are also used for making wine with specific varieties being used. Select grapes that are plump, firm and still attached to the stem, avoiding shriveled or sticky grapes. Store up to one week. Cut stems to separate smaller bunches, then wash. Grapes are great snacks, work in fruit and vegetable salads, and with cheese and crackers. Grapes are processed to make jams, jellies, wines, juices, and raisins. Frozen grapes: good snacks, in blended smoothies, peel with lukewarm water. 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 Magical Fruit Salad Ingredients: 4 cups assorted fruit, fresh and/or canned: apples, bananas, oranges, pineapple, varieties of grapes 1 small package (3.25 ounces) instant lemon or vanilla pudding (sugar free and/or low fat is best) 1 ¾ cups cold milk (use non-fat or 1%, or mix nonfat dry milk with water) Directions: 1. Rinse fresh fruit. Chop into bite-sized chunks. 2. Open and drain canned fruit. 3. Sprinkle pudding mix over fruit. Add milk and toss well. 4. Refrigerate for 5 minutes. 5. This salad is best if eaten as soon as it is ready. 6. Refrigerate leftovers within 2-3 hours. Yields 6 servings. Nutrition Facts per Serving: A Serving is 2/3 Cup, Nutrition Facts will vary Calories 110; Fat 0.5g; Cholesterol 5mg; Sodium 170mg; Carbohydrates 24g; Sugars 10g; Fiber 1g; Protein 2g Sources:
5 Grapes 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 Grapes 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 Magical Fruit Salad GRAPES Ingredients 24 samples 32 samples 48 samples Samples: 1/4 cup serving Assorted fruit, fresh and/or canned: apples, bananas, oranges, pineapple, varieties of grapes Instant lemon or vanilla pudding (sugar free and/or low fat is best) Cold milk (use non-fat or 1%, or mix nonfat dry milk with water) 4 cups 1 small package (3.25 oz.) 1 ¾ cup 5 cups 1 ½ small packages (5 oz.) 2 1/3 cup 8 cups 2 small packages (6.5 ounces) 3 ½ cups Directions: 1. Rinse the fresh fruit. Chop into bite-size chunks. 2. Open and drain canned fruit. 3. Sprinkle pudding mix over the fruit. Add milk and toss well. Refrigerate for 5 minutes. 4. Transfer to a sealed container and place in a cooler with ice. Serve in paper or plastic cups and provide forks and spoons. 5. This salad is best if eaten as soon as it is ready. Refrigerate any leftovers within 2-3 hours. 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 Magical Fruit Salad. Transport to the store on ice in a cooler. Wear hair tied or clipped back. Wear plastic gloves when serving food. Place only a few samples at a time in plastic cups. Provide forks and spoons. Ask parent s permission before children may sample. Ask samplers if they use grapes often in their snacks or meals. Ask them if they could use this recipe. Remind them that this recipe can be used with all kinds of fruits. 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
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
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
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
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
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
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
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
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
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
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
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
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
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.
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
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
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
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
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
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,
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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