Also added to salads to provide crunch. After collecting from the flower head, the shell must be removed before eating.
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1 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 into granola or trail mix. Also added to salads to provide crunch. After collecting from the flower head, the shell must be removed before eating. Preferred kernels are grey with firm texture; avoid discolored, excessively dry, or crushed shells. Store airtight at room temperature away from sunlight for up to 3 months. Oil-Type Processed into vegetable or sunflower oil Identified by solid black husks Confection Sunflower seeds generally sold as food can either be in the hull, or hull removed Husks have the traditional striped design 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 Linoleic acid, also called omega-6, is a polyunsaturated fatty acid that is essential in the diet because the body cannot make it. The body uses linoleic acid to make other needed fatty acids. One should consume a balance of omega-3 and omega-6 fatty acids to avoid problems with blood pressure, heart rate, and inflammation. Dietary fats dissolve and transport vitamins, fat dissolves flavorful compounds in food giving it taste, and fat satisfies hunger. Find recipes & videos at igrow.org Sunflower Seed Granola Ingredients 1 ½ Tablespoon vegetable oil 1 ½ Tablespoon honey 2 teaspoons powdered milk ½ teaspoon vanilla 2 cups uncooked, quick oats ¼ cup sunflower seeds ½ cup raisins Directions 1. Warm oil and honey in a skillet for one minute over medium heat. Add powdered milk and vanilla. 2. Stir in oats and sunflower seeds and mix until coated with oil and honey mixture. Heat over medium heat. Stir until oatmeal is slightly brown. 3. Take off heat. Stir in raisins. 4. Cool mixture. Store in an airtight container (jar or plastic bag). Makes 6 Servings Nutrition Facts per Serving: Calories 240; Fat 8g; Cholesterol 0mg; Sodium 5mg; Carbohydrates 35g; Sugar 15g; Fiber 4g; Protein 6g Sources: Recipe adapted from:
3 SUNFLOWER SEEDS The edible portion, a tan colored kernel, is inside the shell, which is black to dark gray with white striping. The shell must be removed before eating. Preferred kernels are firm; avoid discolored, excessively dry, or crushed. Store airtight at room temperature away from sunlight for up to 3 months. Sunflower seeds are often roasted and eaten as a snack. May be incorporated into granola or trail mix. Also added to salads to provide crunch. 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 Sunflower Seed Granola Ingredients: 1 ½ Tablespoon vegetable oil 1 ½ Tablespoon honey 2 teaspoons powdered milk ½ teaspoon vanilla Directions: 1. Warm oil and honey in a skillet for one minute over medium heat. Add powdered milk and vanilla. 2. Stir in oats and sunflower seeds and mix until coated with oil and honey mixture. Heat over medium heat. Stir until oatmeal is slightly brown. 3. Take off heat. Stir in raisins. 4. Cool mixture. Store in an airtight container (jar or plastic bag). Makes 6 Servings Nutrition Facts per Serving: Calories 240; Fat 8g; Cholesterol 0mg; Sodium 5mg; Carbohydrates 35g; Sugar 15g; Fiber 4g; Protein 6g Sources: cups uncooked, quick oats ¼ cup sunflower seeds ½ cup raisins Recipe adapted from:
5 Sunflower Seeds 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 Sunflower Seeds 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 Sunflower Seed Granola SUNFLOWER SEEDS Ingredients 24 samples 32 samples 48 samples Samples: 1 Tablespoon serving over 2 Tablespoons yogurt Vegetable oil Honey Powdered milk Vanilla Uncooked, quick oats Sunflower seeds Raisins Low-fat vanilla yogurt 1 ½ Tablespoons 1 ½ Tablespoons 2 teaspoons ½ teaspoon 2 cups ¼ cup ½ cup 1-16 ounce container 2 Tablespoons 2 Tablespoons 1 Tablespoon 3/4 teaspoon 2 ½ cups 1/3 cup 2/3 cup 2-16 ounce containers Directions: 1. Warm oil and honey in a skillet for one minute over medium heat. Add powdered milk and vanilla. 2. Stir in oats, raisins and sunflower seeds and mix until coated with oil and honey mixture. 3. Heat over medium heat and stir until oatmeal is slightly brown. 4. Cool mixture. Store in an airtight container (jar or plastic). 5. Transport granola in the airtight container and yogurt in a cooler over ice. Materials needed: Sampling Display Instructions 3 Tablespoons 3 Tablespoons 4 teaspoons 1 teaspoon 4 cups ½ cup 1 cup 3-16 ounce containers 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 Sunflower Seed Granola. Transport to the store in an airtight container. Keep the yogurt in a cooler. Wear hair tied or clipped back. Wear plastic gloves when serving food. Place only a few samples at a time in small plastic or paper cups. Provide spoons. Ask parent s permission before children may sample. Ask them if they use sunflower seeds often in their meals or snacks. Ask them if they could use this recipe. Remind them that this granola can be served as a snack or over yogurt and fruit. 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
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
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
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
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
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
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.
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
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
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
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.
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
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
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
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
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
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.
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
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,
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
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
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,
Calcium 53mg; Calories 238; Carbohydrate 51g; Cholesterol 0mg; Fat 3g; Fiber 3g; Iron 1mg; Protein 6mg; Sat Fat 0g; Sodium 8mg
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