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. Iceberg stores the best. Should be free of wilt, rot and rust. Check package expiration dates on pre-washed bagged lettuce. Romaine Long shape, darker outer leaves provide Vitamin A Light and mild taste Provide crunch in sandwiches and tacos. Rinse just before serving in cold water. Pat dry. Wrap fresh, unrinsed leaves in plastic wrap and store in the refrigerator for a few days. Usually eaten raw; often in a salad. Varieties can be mixed. Tear lettuce leaves with your hands; do not cut as it browns quickly. The mild flavor of fresh lettuce leaves pairs well with fresh or dry herbs. Salad dressing clings best to dry leaves. Toss with dressing just before serving. Crisphead Known for crispy leaves and mild flavor Pale green leaves are packed tightly together Looseleaf Loose curly leaves, joined at the stem Flavor is light and mild 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: 04-5023-2013

Nutrition Notes Lutein natural substance found in brightly colored fruits and vegetables including green leafy vegetables. Found in the retina of the eye. Romaine is the best source of lutein. Find recipes & videos at igrow.org Red and Yellow Pepper Vinaigrette The simplest way to appreciate a tossed green salad is with a vinaigrette dressing. Keep it simple. When the dressing becomes too flavorful the mild garden greens can be overpowered. Try this simple vinaigrette recipe with your favorite salad greens. Ingredients 1 small yellow bell pepper, finely chopped (about ½ cup) 1 small red bell pepper, finely chopped (about ½ cup) 4 tablespoons red wine vinegar 2 tablespoons extra-virgin olive oil (or vegetable oil) Directions 1. In a medium bowl, mix together all ingredients until combined well. 2. The vinaigrette will keep, tightly covered, in the refrigerator for 3 days. Shake before serving. Makes one cup. Nutrition Facts per Serving: Calories 40, Fat 3.5g; Cholesterol 0mg; Sodium 150mg; Carbohydrates 1g; Fiber 0g; Sugar 1g; Protein 0g Sources: http://urbanext.illinois.edu/veggies/lettuce.cfm 2 teaspoons warm water Pinch of sugar ½ teaspoon salt Freshly ground black pepper to taste

LETTUCE Darker leaves are more nutritious. Fresh, green, not wilted, brown or slimy. Wrap unrinsed leaves in plastic, store in the coldest part of the refrigerator for a few days. Iceberg stores the best. Check package expiration dates on pre-washed bagged lettuce. Usually eaten raw, mix varieties, add herbs. Provide crunch in salads, sandwiches, tacos. Refresh limp leaves in ice water. Rinse just before serving in cold water. Pat dry. Tear lettuce with your hands to preserve vitamins and delay browning. Toss with dressing just before serving. 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: 04-5023-2013 This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP).

Red and Yellow Pepper Vinaigrette The simplest way to appreciate a tossed green salad is with a vinaigrette dressing. Keep it simple. When the dressing becomes too flavorful the mild garden greens can be overpowered. Try this simple vinaigrette recipe with your favorite salad greens. Ingredients: 1 small yellow bell pepper, finely chopped (about ½ cup) 1 small red bell pepper, finely chopped (about ½ cup) 4 tablespoons red wine vinegar 2 tablespoons extra-virgin olive oil (or vegetable oil) 2 teaspoons warm water Pinch of sugar ½ teaspoon salt Freshly ground black pepper to taste Directions: 1. In a medium bowl, mix together all ingredients until combined well. 2. The vinaigrette will keep, tightly covered, in the refrigerator for 3 days. Shake before serving. Makes one cup. Nutrition Facts per Serving: Calories 40, Fat 3.5g; Cholesterol 0mg; Sodium 150mg; Carbohydrates 1g; Fiber 0g; Sugar 1g; Protein 0g Sources: http://urbanext.illinois.edu/veggies/lettuce.cfm

Lettuce 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).

Lettuce 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).

Red and Yellow Pepper Vinaigrette over Mixed Lettuce LETTUCE Ingredients 24 samples 32 samples 48 samples Samples: 1 teaspoon over 1/8 cup lettuce Yellow bell pepper, finely chopped (about 1 cup) Red bell pepper, finely chopped Red wine vinegar Extra-virgin olive or vegetable oil Warm water Sugar Salt Ground black pepper Salad greens 1 small 1 small 1/3 cup 1/8 cup 2 teaspoons Pinch ¾ teaspoon To taste 4 ½ cups 1 medium 1 medium ½ cup ¼ cup 4 teaspoons Pinch of sugar 1 teaspoon To taste 6 cups 1 large 1 large ¾ cup 1/3 cup 2 Tablespoons Pinch of sugar 1 ½ teaspoon To taste 9 cups Directions: 1. In a medium bowl, mix together all dressing ingredients until combined well. 2. If using romaine and spinach, wash, and tear into bite-sized pieces. Wash iceberg head and tear into bite-sized pieces. Toss to mix. (If using pre-packaged salad mix, tear any large pieces into small bite-sized pieces.) 3. Shake vinaigrette before serving. 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) http://igrow. 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. Post the allergy warning sign. Ask parent s permission before children may sample. Prepare Red and Yellow Pepper Vinaigrette over Mixed Lettuce. Transport in a cooler and keep chilled. Place only a few samples at a time in small cups or on paper plates. Ask them if they use bell peppers often in their meals. Ask them if they could use this recipe. Remind them of the benefits of consuming raw vegetables. 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: 04-5023-2013