Raw carrots are good for snacking or adding to salads. Carrots can also be white, yellow, red and purple.
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1 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 well with almost any vegetable. Select carrots with dark orange color for more beta-carotene. Raw carrots are good for snacking or adding to salads. Carrots can also be white, yellow, red and purple. Avoid huge overgrown carrots, as centers can be woody. Keep fresh for several weeks in the crisper drawer of the refrigerator in pierced plastic bags with green tops trimmed. Orange Most carrots are orange and 7-10 inches long Many individual varieties, some even higher in betacarotene Cook by steaming or microwaving and add to soups, stews or roast, grill, or stir fry. Carrots can also be shredded and baked into cakes and breads. Green carrot tops can also be added to soups and stews, but store separately and for just a few days. Baby Prized for their tenderness and sweetness Usually grow 3-5 inches long and ½ inch thick Purple, Red, Yellow & White Different pigments result in various colors 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 Beta-carotene is an antioxidant found in brightly colored fruits and vegetables. The brighter the color of a fruit or vegetable, the higher the beta-carotene content. Carrots are a great source of beta-carotene. Our bodies use beta-carotene to make vitamin A, a nutrient important for vision, immune function, and skin and bone health. Find recipes & videos at igrow.org Braised Carrots with Fresh Herbs Ingredients 1 pound baby carrots or carrot sticks 1 cup canned or fresh beef broth 1 teaspoon honey Directions 1. Rinse, scrub and peel carrots. Leave baby whole or cut larger carrots into sticks that are 2-3 inches long and then cut into halves or quarters so that all pieces are about the same size. 2. In a medium saucepan, bring beef broth to a boil, add carrots, honey, butter and parsley. Cover and simmer for 4 to 5 minutes. 3. Remove carrots from the liquid to a warm plate. Continue simmering the broth for 15 to 20 minutes longer until it becomes a thickened liquid glaze. 4. Return carrots to pan and cover them with the glaze. Yields 4 servings. 1 Tablespoon margarine 2 Tablespoons fresh parsley, chopped (or use one Tablespoon dried) Nutrition Facts per Serving: Calories 90; Fat 3.5g; Cholesterol 0mg; Sodium 125mg; Carbohydrates 13g; Fiber 3g; Sugar 7g; Protein 2g Sources:
3 CARROT Can be white, yellow, red, purple. Dark orange carrots have the most beta-carotene. Baby carrots are slightly shorter carrots that have been peeled, trimmed, and packaged. Avoid huge overgrown carrots with woody centers. Keep fresh for several weeks in refrigerator crisper drawer in pierced plastic bags with green tops trimmed. Scrub all soil from carrots before eating or cooking. If desired, peel with a vegetable peeler. Raw carrots are great snacks and salad additions, but can also be steamed, microwaved, roasted, grilled, or added to stir fry. Carrots and their green tops can also be added to soups and stews. 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 Braised Carrots with Fresh Herbs Ingredients: 1 pound baby carrots or carrot sticks 1 cup canned or fresh beef broth 1 teaspoon honey Directions: 1 Tablespoon margarine 2 Tablespoons fresh parsley, chopped (or use one Tablespoon dried) 1. Rinse, scrub and peel carrots. Leave baby whole or cut larger carrots into sticks that are 2-3 inches long and then cut into halves or quarters so that all pieces are about the same size. 2. In a medium saucepan, bring beef broth to a boil, add carrots, honey, butter and parsley. Cover and simmer for 4 to 5 minutes. 3. Remove carrots from the liquid to a warm plate. Continue simmering the broth for 15 to 20 minutes longer until it becomes a thickened liquid glaze. 4. Return carrots to pan and cover them with the glaze. Yields 4 servings. Nutrition Facts per Serving: Calories 90; Fat 3.5g; Cholesterol 0mg; Sodium 125mg; Carbohydrates 13g; Fiber 3g; Sugar 7g; Protein 2g Sources:
5 Carrot 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 Carrot 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 Braised Carrots with Fresh Herbs CARROTS Ingredients 24 samples 32 samples 48 samples Samples: 2 Tablespoon serving Baby carrots or carrot sticks Canned beef broth Honey Margarine Fresh parsley, chopped (fresh is preferred or use dried if fresh is not available) 1 lb. (about 3 cups) 1 cup 1 teaspoon 1 Tablespoons 2 Tablespoons fresh, or 2 teaspoons dried 1 ½ lbs. (about 4 cups) 1 ½ cups 1 ½ teaspoons 1 ½ Tablespoons 3 Tablespoons fresh, or 1 Tablespoon dried 2 lbs. (about 6 cups) 2 cups 2 teaspoons 2 Tablespoons 4 Tablespoons fresh, or 4 teaspoons dried Directions: 1. Rinse, scrub and peel carrots. Leave baby carrots whole or cut larger carrots into sticks that are 2-3 inches long and then into halves or quarters so that all pieces are about the same size. 2. In a medium saucepan, bring beef broth to a boil. Add carrots, honey, margarine and parsley. Cover and simmer for 4 to 5 minutes. 3. Remove carrots from liquid to a warm crockpot. Continue simmering broth for minutes longer until it becomes a thickened liquid glaze. 4. Add the glaze to the carrots in the crockpot and stir. Transport in the crockpot. 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 Braised Carrots with Fresh Herbs. Do not overcook. Transport in a crockpot and keep warm. Bring a bit of extra liquid in case this dries out while holding. Wear hair tied or clipped back. Wear plastic gloves when serving food. Place only a few samples at a time on small paper plates. Ask parent s permission before children may sample. Ask them if they use carrots often in their meals. Ask them whether they use fresh (baby or regular, coins, shredded) or canned or frozen forms. Ask them if they could use this recipe. Display different packaged carrot types on the table. 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
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,
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.
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
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
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.
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
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
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
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
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
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
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,
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
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
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
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
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.
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
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
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
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
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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