Leading commercial variety for drying and canning Small, medium fruit; golden yellow skin and dark red blush
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1 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 calls for peaches. Apricots will ripen at room temperature, but placing apricots in a paper bag will speed ripening. Sliced apricots can also be used in salads to add sweetness. Ripe apricots will be slightly soft and can be eaten at any time. To broil or bake, simply halve the fruit, remove the pit, and bake until tender when pierced with a fork. It can also be topped with cinnamon-sugar or low-fat yogurt. If not eaten right away, ripe apricots can be stored in the refrigerator for a few days. For a sweet treat, sauté in a nonstick skillet with a little butter and cinnamon. Moorpark Juicy, sweet tasting fruit; good fresh, dried, canned Large, oval shaped fruit, light yellow-orange skin Tilton Leading commercial variety for drying and canning Small, medium fruit; golden yellow skin and dark red blush 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 Vitamin A effects eyesight as well as cell growth and division. It is also important for immune function and bone growth. It is stored in the liver and is rarely lacking in our diets. Red, orange, and yellow plant pigments called carotenoids are changed in the body to vitamin A. Deep orange and green leafy vegetables are excellent sources of beta-carotene and skim milk and cereals are fortified with vitamin A. Find recipes & videos at igrow.org Apricot Pitas Ingredients 1 piece of pita bread, preferably whole wheat 1/2 cup cottage cheese, preferably lowfat or nonfat 2 apricots, with seeds removed and thinly sliced Directions 1. Cut pita bread in half. Open the pocket. 4 thin slices of cucumber 4 thin slices of red or green sweet bell peppers 2. Fill each pita half with 1/4 cup cottage cheese. 3. Top cottage cheese with slices of apricots, cucumber and sweet bell pepper. 4. Serve immediately as a snack or as a cold side dish. Yields 2 servings. Nutrition Facts per Serving: Calories 110; Fat 2g; Cholesterol 10mg; Sodium 320mg; Carbohydrates 16g; Fiber 2g; Sugar 6g; Protein 9g Sources:
3 APRICOT Choose plump, firm apricots with uniform yellow/orange color and no green or mushy spots. Apricots will ripen at room temperature, or in a paper bag for quicker ripening. Ripe apricots will be slightly soft, and can be eaten at any time or stored in the refrigerator for a few days. Ripe apricots are great sliced and eaten raw, or halved and baked or broiled. Apricots can also be easily substituted in any recipe that calls for peaches. Sliced apricots can also be used in salads. For a sweet treat, sauté in a nonstick skillet with a little butter and cinnamon. 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 Apricot Pitas Ingredients: 1 piece of pita bread, preferably whole wheat 1/2 cup cottage cheese, preferably low-fat or nonfat 2 apricots, with seeds removed and thinly sliced 4 thin slices of cucumber 4 thin slices of red or green sweet bell peppers Directions: 1. Cut pita bread in half. Open the pocket. 2. Fill each pita half with 1/4 cup cottage cheese. 3. Top cottage cheese with slices of apricots, cucumber and sweet bell pepper. 4. Serve immediately as a snack or as a cold side dish. Yields 2 servings. Nutrition Facts per Serving: Calories 110; Fat 2g; Cholesterol 10mg; Sodium 320mg; Carbohydrates 16g; Fiber 2g; Sugar 6g; Protein 9g Sources:
5 Apricot 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 Apricot 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 Apricot Pitas APRICOTS Ingredients 24 samples 32 samples 48 samples Samples: 2 Tablespoon serving on flatbread or pita bread wedge Flatbread, preferably whole wheat, cut into 8 squares Cottage cheese, low-fat or non-fat Apricots, seeds removed, each cut into 8 thin wedges Cucumber slices (cut in half for large slices) Red or green sweet bell peppers wedges 3 pieces 1 ½ cups 6 apricots 24 thin slices 24 small wedges 4 pieces 2 cups 8 apricots 32 thin slices 32 small wedges 6 pieces 3 cups 12 apricots 48 thin slices 48 small wedges Directions: 1. Prepare and slice flatbread, apricots, cucumber, and bell peppers. Place each into a separate container. Put the containers of apricots, cucumber, bell peppers, and cottage cheese into a cooler with ice for transport to the store. 2. Assemble at the display table keeping ingredients except flatbread on ice. Place each flatbread on a plate. Add 1 Tablespoon of cottage cheese, 2 wedges of apricot, a segment of cucumber and a bell pepper wedge to each square. 3. Place one full-sized pita or flatbread sample on the table for reference. 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. Place only a few samples at a time on paper plates. Ask parent s permission before children may sample. Transport the containers of cottage cheese, apricot slices, bell pepper slices, and cucumber slices to the store in a cooler. Keep flatbread squares fresh in a sealed container. Ask them if they use apricots often in their meals and snacks. Ask them if they could use this recipe. Remind them that this recipe is a great snack or side dish! 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:
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
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 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 informationWash 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 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 informationWeight 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
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 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 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 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 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 informationSTRAWBERRY/ RASPBERRY
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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 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 informationAdd cooked peppers to pasta, Chinese or Mexican dishes. Skin should be firm, stem fresh and green. Avoid soft spots or wilted peppers.
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More informationBean seeds dried and shelled for later use Includes dried beans (lima, kidney, pinto) or rehydrated canned beans
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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 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 informationCandy red color outside, banded red/white inside Sweet, mellow flavor, doesn t get woody with age
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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
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