BEETS Did You Know Beets can be deep red or white in color. Sugar is produced from one variety (sugar beets) Red beets are used to make food coloring. Nutrition Benefits: Beets are Low in calories: only 35 calories in a ½ cup serving! Excellent source of folate - a vitamin that helps prevent spinal cord birth defects. Good source of potassium to maintain healthy blood pressure and reduce the risk of stroke. Try grated beets in your next salad for a sweet touch! Source: fruitsandveggiesmorematters.org; What s in the Food You Eat, usda.gov; eatright.org
Herbed Carrot and Beet Salad Serves: 6 Preparation: 10 minutes Chilling: 60 minutes 8 carrots, peeled and shredded Combine the carrots, beets, 3 beets, peeled and shredded garlic, and cilantro in a bowl. 2 garlic cloves, minced Add the vinegar and toss to mix 1/3 cup (1/2 oz) cilantro, coarsely well. Cover and refrigerate for chopped at least 1 hour to allow the 1/3 cup (3 fl oz) tarragon vinegar flavors to develop. NUTRITION INFORMATION PER SERVING: Calories.63 Protein.2 g Carbohydrates.15 g Total Fat less than 1 g Cholesterol. 0 mg Dietary Fiber.3 g Sodium..64 mg Recipe source: Simple Solutions for Eating Well. The Mayo Clinic Williams-Sonoma Cookbook
BROCCOLI Broccoli is a nutritional superfood! Nutrition Facts A ½ cup serving contains about 5 broccoli florets and has only 25 calories is an excellent source of vitamins C and K to help heal wounds is packed with the antioxidants beta carotene and lutein to support good vision is a good source of fiber for healthy digestion For your next snack, try dipping broccoli into your favorite low-fat salad dressing! Source What s in the Foods You Eat, usda.gov;; eatright.org
Serves 6 Broccoli Mandarin Orange Salad Preparation Time: 30 minutes Ingredients: 5 cups broccoli florets 3 tablespoons white vinegar 2 tablespoons almonds 1tablespoon sugar 2-11 oz. cans of mandarin orange sections, drained 1 tablespoon olive oil 1 orange, grated peel and juice salt and pepper, optional 5 green onions, chopped Steam broccoli florets in a steamer basket with a small amount of water in a covered saucepan for 3 minutes. Remove, and quickly rinse with cold running water. Drain well and place in a serving bowl and refrigerate. In a medium sized bowl, combine almonds, drained mandarin oranges, grated orange peel and juice from the orange, green onions, vinegar, sugar, and olive oil. Toss gently and allow to stand at room temperature for about 15minutes. When ready to serve, pour marinated orange mixture on chilled broccoli and toss gently. If desired, season with salt and pepper and serve. NUTRITION INFORMATION PER SERVING Calories: 84 Protein: 3 Carbohydrates:13 g Dietary Fiber: 3 g Total Fat: 3.4g Saturated Fat: 0.4 g Sodium 19 mg Recipe from: Chef Carmen I. Jones, CCP for Produce For Better Health Foundation
CABBAGE Cabbage can be stuffed, used in soups & stir-fried dishes, grated into salads & egg rolls, or made into cole slaw. Nutrition facts: Red or green cabbage is A great source of vitamin C for a healthy immune system and vitamin K to help blood clot and prevent bleeding Contains phytonutrients to fight disease Low in calories to help control weight Low in sodium to help control blood pressure Kitchen Tip: Cook cabbage just until tender in a stainless steel pot or pan to avoid the cooked cabbage odor. Sources: usda.gov What s in the Foods You Eat:View the Nutrients
COLE SLAW Serves: 6 Ingredients: 6 cups cabbage, shredded (try mixing red and green cabbage) 1 carrot, shredded 2/3 cup reduced fat mayonnaise 2 tablespoons vinegar 2 tablespoons canola oil 2 tablespoons sugar, or to taste 1/2 teaspoon celery seed 1/8 teaspoon salt Preparation time: 20 minutes Preparation: Toss cabbage in a large bowl with the carrots. In a bowl, whisk together the remaining ingredients. Pour the mixture over the cabbage and carrots and toss to coat well. Refrigerate until serving time. NUTRITION INFORMATION PER SERVING: Calories.100 Carbohydrates 14 g Dietary Fiber 3 g Sugars.9 g Total Fat 6 g Saturated Fat...1 g Cholesterol. 0 mg Protein.1 g Sodium..350 mg Source: Nutritiondata.com
COLLARD GREENS Did you know that collard greens are packed with vitamins and minerals? Nutrition Facts 1/2 cup of cooked collard greens is: high in vitamins C and K that help keep the bones and immune system healthy loaded with calcium to keep bones strong and potassium for healthy blood pressure a good source of fiber Enjoy cooked collard greens with a little olive oil and lemon juice. Serve them with black-eyed peas and brown rice for a healthy meatless meal. Lightly steam chopped collards and use as a filling in vegetable rolls or wraps. Source: What s in the Foods You Eat, usda.gov
EASY SAUTEED COLLARDS Serves: 6 Ingredients: 2 1/2 pounds collard greens 2 garlic cloves 4 teaspoons olive oil 1 teaspoon fresh lemon juice, or to taste NUTRITION INFORMATION PER SERVING: Calories.77 Carbohydrates 10 g Dietary Fiber 6 g Total Fat 4 g Cholesterol. 0 mg Sodium..30 mg Source: Nutritiondata.com Sugars.1 g Saturated Fat...0 g Protein.4 g Preparation Time: 40 minutes Preparation: Remove and discard stems and center ribs of collard greens. Cut leaves into 1 inch pieces. Cook collards in boiling water for 10 minutes. Drain well in a colander. Mince garlic. In a large skillet, heat the olive oil over moderately high heat and stir in garlic and collards. Sauté the mixture, stirring, until heated through, about 5 minutes. Drizzle collards with lemon juice and toss well. Season lightly with salt and pepper, if desired.
CORN Summer is the time to enjoy fresh-picked corn on the cob grown on local farms. For the best flavor look for corn with husks that are not dried out and kernels that are plump. Nutrition Facts One medium size corn on the cob: is a good source of vitamins B 1 and B 5, that helps convert food into energy has vitamin C for a strong immune system and healthy skin and gums has fiber to keep the digestive tract working smoothly Kitchen Tip : Do not add salt to the cooking water. Salt makes the corn tough. Season the corn right before eating. Source:What s In the Food you Ea, usda.govt ; www.nlm.nih.gov/medlineplus/ency/article/002410.htm
Corn Salsa Serves:4 Preparation Time:15 minutes Ingredients: 1 1/2 cups fresh or frozen corn, lightly cooked 1 small green or red bell pepper, seeded and diced, about 1/2 cup 1 scallion, chopped 1 Tablespoon chopped fresh cilantro or parsley 1 1/2 Tablespoon fresh lime juice 1/8 teaspoon salt 1/4 teaspoon sugar 1/4 teaspoon cayenne pepper Preparation: In a medium size bowl, combine all the ingredients. Stir well and refrigerate until ready to serve. NUTRITION INFORMATION PER SERVING: Calories.75 Carbohydrates 18 g Dietary Fiber 2 g Protein.2 g Total Fat 1 g Saturated Fat...0 g Cholesterol. 0 mg Sodium..80 mg Source: Nutritiondata.com
EGGPLANT When buying an eggplant, look for one that feels heavy for its size with firm smooth skin. If you press your finger into the flesh of the eggplant, a dent should remain. If the flesh springs back where your finger was, the eggplant is not ripe. Eggplants can be stored in the refrigerator for up to one week. Nutrition Facts: Eggplants are fat free, cholesterol free, sodium free, low in calories, & a good source of dietary fiber. I can be purple, green, white or striped. As small as a golf ball or as large as a football! Use eggplant as a topping on pizza Grill and use as a side dish, appetizer, or in pasta salad Bread strips of eggplant & bake. Dip in tomato sauce Adapted from fruitandveggiesmorematters.org and City Fresh-A Community Foods Project. Expanded Food and Nutrition Education Program Ohio State University Extension.
Grilled Eggplant Serves: 5 (2 slices each) Ingredients: 1 eggplant 5 cloves of garlic, minced 2 tablespoons lime juice ¼ teaspoon red pepper flakes ¼ cup olive oil 1 tablespoon fresh basil (or ½ tablespoon dried basil) 2 tablespoon parmesan cheese Preparation Time: 15 minutes Preparation: Saute garlic, lime, pepper, and olive oil. Slice eggplant into ½ inch thick pieces and brush with the oil mixture on both sides. Grill eggplant for 6-8 minutes or until tender. Sprinkle with basil, extra lime, and parmesan cheese. Serve hot and enjoy! NUTRITION INFORMATION PER SERVING: Calories.135 Dietary Fiber 3 g Total Fat 12 g Saturated Fat...0 g Cholesterol. 0 mg Sodium..40 mg Adapted from City Fresh-A Community Foods Project. Expanded Food and Nutrition Education Program Ohio State University Extension.
GREEN BEANS Did you know When buying fresh green beans be sure to choose long and slender beans. You should not see the beans through the skin. The beans should be bright green and free of any brown spots. Nutrition Facts Green beans are low in calories 1,2 a very good source of fiber 1,2 a source of folate to prevent spinal cord birth defects and anemia 1,2 provide vitamins A for good vision, C for healthy skin and gums, and K to prevent bleeding 1,2 Kitchen Tip: Green beans continue to cook after you take them out of the boiling water. Either take them out just before they are cooked the way you like, or plunge them into ice water immediately to stop them cooking further. Source: What s in the Foods You Eat:, usda.gov; www.nlm.nih.gov/medlineplus/ency/article/002410.htm
Green Beans and Tomato Salad Makes: 6 servings, 3/4 cup each Preparation Time:10 min 3 cups (1 lb) hot cooked green beans 2 plum tomatoes, cut into thin wedges 2 tablespoons fresh basil, chopped 1/4 cup reduced fat Italian dressing Toss all ingredients in large bowl and serve. NUTRITION INFORMATION PER SERVING: Calories.45 Carbohydrate 7g Protein.2g Total Fat...1.5g Dietary Fiber.3g Sodium.75mg Saturated Fat 0 g Sugars 3g Vitamin A 15 %DV Cholesterol 0 g Vitamin C 15 %DV Iron 4 %DV Calcium 4 %DV Source: www.goodeatinggoodliving.com
PEPPERS Peppers can be both sweet and hot. Both are delicious raw, grilled or added to your favorite recipes. Nutrition Facts Red & green peppers have more vitamin C than citrus fruits. One cup of raw, chopped red peppers has over 100% of the daily need for vitamin A. Red peppers are an excellent source of vitamin B 6 and disease-fighting phytonutrients - lycopene, lutein and zeaxanthin Green peppers are a very good source of fiber, folate, and vitamin K. Kitchen Tip: Carve out peppers and stuff them with rice or use them as colorful containers for dips or other foods. Content adapted from www.whfoods.com
SOFRITO Sofrito is a sauce used in Latin cooking. It can be used as a base for many dishes or as an all-purpose sauce or seasoning. Use it with beans, rice dishes, or anything that you want to spice up. Serves 10 Ingredients: 4 large green peppers 1 medium head of garlic 1 medium tomato 2 large onions 6 stems cilantro 1 cup water 8 recao leaves, if available Preparation Time: 15 minutes Preparation: Place all ingredients, except the water, into a blender or food processor and chop coarsely. Add the water in small amounts at a time. Pour the mixture into a jar with tight fitting lid and store in the refrigerator. NUTRITION INFORMATION: Calories 35 Carbohydrate.8 g Dietary Fiber 2 g Sugars 4 g Total Fat.. 0g Sodium. 6 mg Protein.2 g Iron 2%DV Vitamin A 9%DV Vitamin C 96%DV Calcium 2%DV Adapted from City Fresh-A Community Foods Project. Expanded Food and Nutrition Education Program Ohio State University Extension; Nutritiondata.com
TOMATOES Did you know Tomatoes taste best during the summer months when they are in season. Choose tomatoes with a deep rich color with no wrinkles, cracks, bruises, or soft spots. Ripe tomatoes have a slightly sweet fragrance. Nutrition Facts: 1 cup of chopped tomatoes has just 32 calories supplies more than 50% of the daily need for vitamin C- a nutrient that helps heal wounds and keeps the immune system healthy tomatoes are also an excellent source of lycopene, a nutrient that can help fight cancer Kitchen Tip: Store ripe tomatoes at room temperature for up to 1 week. If tomatoes need ripening, place them in a brown paper bag with a banana or an apple to speed up the process. Source: What s in the Foods You Eat, usda.gov
PASTA AND BEANS WITH TOMATOES Serves: 6 Ingredients: 3 cups pasta, uncooked 1 medium bell pepper, chopped 1 zucchini, sliced ½ cup onion, chopped 2 cloves garlic, chopped 4 small tomatoes, diced ½ cup chicken broth, low sodium 1 tablespoon fresh basil, chopped 2 cups fresh spinach, lightly packed 1 can white beans, drained Parmesan cheese, optional Preparation Time: 35 minutes Preparation: Cook and drain pasta according to the package directions. Spray a skillet with cooking spray and heat over medium heat. Cook the bell pepper, zucchini, onion, and garlic about 6 minutes or until crisp-tender. Add tomatoes, broth, and basil. Reduce the heat, and simmer uncovered for about 3 minutes. Add the spinach and white beans and continue to simmer until the beans are thoroughly heated. Toss the vegetable mixture with the pasta and serve hot. NUTRITION INFORMATION PER SERVING: Calories 350 Carbohydrate.67g Dietary Fiber 10 g Sugars..5 g Total Fat 2 g Saturated Fat...0 g Cholesterol..0 mg Vitamin A 125% DV Protein.. 18 g Sodium..96 mg Vitamin C 61%DV Calcium 15%DV Iron 15%DV Recipe adapted from Washington Farmers Market Nutrition Program. Nutrition Information; nutritiondata.com
POTATOES Did you know Potatoes are a low-cost vegetable that can be eaten many different ways. Use potatoes in salads, casseroles, stews, & soups. Eat them boiled, baked, mashed, or grilled. Nutrition Facts: A medium baked potato eaten with the skin on is Only 110 calories A great source of vitamin C & potassium A good source of fiber Try topping a baked potato with: Salsa & fat free sour cream Vegetarian chili Marinara sauce and a sprinkle of parmesan cheese. Did you know that yellow fleshed potatoes have more vitamin C than white fleshed potatoes? Ground turkey mixed with taco seasoning, olives and tomatoes. Top with a teaspoon of low fat shredded cheddar cheese. Source: http://www.uspotatoes.com/173nutrition.html
Garlicky Potato Salad with Spinach & Lemon Serves:4 Preparation time: 15 minutes Cooking time: 40 minutes Ingredients: 2 pounds red skinned potatoes 3 cups baby spinach leaves 2 garlic cloves, peeled and minced 1/3 cup low fat soy mayonnaise 1 teaspoon lemon peel, grated ¼ teaspoon black pepper 2 tablespoons dill weed, chopped Preparation: Steam or boil the potatoes for about 30-40 minutes until tender. Cool the potatoes for 15 minutes, then cut into 1 inch chunks. Place the potatoes and spinach into a large bowl. Add the mayonnaise, garlic, pepper, and lemon peel to the bowl and mix well. Garnish with the dill and chill until serving time. NUTRITION INFORMATION PER SERVING: Calories.155 Carbohydrate..25g Dietary Fiber.4g Sugars..1g Total Fat 5g Saturated Fat...less than1g Cholesterol 0 mg Protein 4g Sodium. 155mg Source: Simple Solutions for Eating Well. The Mayo Clinic Williams-Sonoma Cookbook
ZUCCHINI Zucchini is also known as summer squash. For the best flavor choose young zucchini with smooth skin. Nutrition Facts: ½ of a medium zucchini has only 33 calories. is fat free & sodium free. is a good source of vitamin C. For an extra health benefit eat zucchini with the skin on. That s where you will find disease-fighting antioxidants. Kitchen Tip: Add zucchini to your next vegetable tray. Marinate and cook it on the grill for a great taste. Sprinkle with cajun seasonings and saute lightly.
Zucchini Tomato Fritatta Serves: 6, ¾ cup servings Ingredients: 1 tablespoon olive oil 2 zucchini, chopped 1 large tomato, chopped 1 clove garlic, minced 2 tablespoons of mixed herbs; basil, oregano, thyme etc. ¼ teaspoon salt & pepper, to taste 6 eggs, beaten ¼ cup low fat grated cheese Preparation Time: 20 minutes Preparation: Saute the zucchini with oil in a large skillet for 2 minutes. Add tomatoes, garlic, herbs, salt, pepper and saute for 1 minute more. Spread the vegetable mixture evenly in the skillet and then pour the eggs and cheese over the vegetables and cook on low heat for 2 minutes. Cover and cook until the egg is firm and dry. Cut and serve NUTRITION INFORMATION: Calories 110 Carbohydrate.4g Dietary Fiber..1g Sugars 2g Total Fat..7g Vitamin A 12% DV Saturated Fat 2 g Vitamin C 25 %DV Cholesterol..164 mg Calcium 8%DV Sodium 220 mg Iron 6 %DV Source: City Fresh-A Community Foods Project. Expanded Food and Nutrition Education Program Ohio State University Extension; Nutritiondata.com
Watermelon Summer is the best time to enjoy sweet & refreshing watermelon! Watermelon is low in calories and high in water content a great way to quench your thirst on a hot summer day. Nutrition Facts 1 Watermelon is an excellent source of vitamin C. a very good source of vitamin A and vitamin B6. a good source of vitamin B 1, potassium & magnesium. Tip: For a great summer thirst quencher, blend chunks of watermelon with a few ice cubes & a splash of lime juice. 2 Source: What s in the Foods You Eat, usda.gov; www.whfoods.org
Peaches New Jersey peaches are available from June through September. Peaches can be eaten fresh or used to add flavor in many recipes. Nutrition Facts: Fresh peaches are a sweet, low-calorie snack. A medium size peach is only 60 calories. Peaches are sodium free a very good source of vitamin C have vitamin A Kitchen Tips: Try peaches sliced thinly in salads. Peaches make a great salsa. Slice a peach in half and remove the stone. Brush lightly with olive oil and grill. Content adapted from Rutgers Cooperative Extension, njaes.rutgers.edu and fruitsandveggiesmorematters.org
Content adapted from: Rutgers Cooperative Extension, njaes.rutgers.edu and fruitsandveggiesmorematters.org Plums Plums are available in New Jersey from early July until late summer. The juicy sweet-tasting plum comes in many colors. The skin on a plum can be red, purple, blue-black, green, and yellow. Did you know Prunes are dried plums? Nutrition Facts: Plums have vitamin C, vitamin A, and vitamin B 2. Plums are a good source of fiber and potassium. Tip: Plums are juiciest at room temperature.
Blueberies The blueberry is the official state fruit of New Jersey. They are loved for their taste and freshness. The season for Jersey blueberries begins in late June and ends in August. Nutrition Facts: A 1 cup serving of fresh blueberries has 80 calories. Blueberries are a good source of vitamin C, beta-carotene, folate, & potassium. Blueberries are also a good source of fiber. Tip: The grayish-white bloom on fresh blueberries is a natural protective coating. Do not wash it off until you are ready to eat them. Source: www.state.nj.us/agriculture; Rutgers Cooperative Extension, njaes.rutgers.edu and fruitsandveggiesmorematters.org
How Many Fruits and Vegetables Do You Need Every Day? Step 1. Choose your level of physical activity: Less Active: You average less than 30 minutes a day. Moderately Active: You average 30-60 minutes a day. Active: You average more than 60 minutes a day. Step 2. Choose your age range. Less Active Moderately Active Active AGE Women FRUITS AND VEGETABLES 19-30 4 ½ cups 31-50 4 cups 51+ 3 ½ cups 19-50 4 ½ cups 51+ 4 cups 19-50 5 cups Less Active Moderately Active AGE 19-50 51+ 19-30 31+ 19-30 31-50 Men FRUITS AND VEGETABLES 5 cups 4 ½ cups 5 ½ cups 5 cups 6 1/2 cups 6 cups 51+ 4 ½ cups 51+ 5 cups Active
Less Active Moderately Active Active AGE Girls FRUITS AND VEGETABLES 2-3 2 cups 4-8 2 ½ cups 9-13 33 ½ cups 14-18 4 cups 2-3 2 cups 4-8 3 cups 9-13 3 ½ cups 14-18 4 ½ cups 2-3 2 cups 4-8 3 cups 9-13 4 cups 14-18 5 cups Less Active Moderately Active Active AGE Boys FRUITS AND VEGETABLES 2-3 2 cups 4-8 3 cups 9-13 4 cups 14-18 5 cups 2-3 2 cups 4-8 3 cups 9-13 4 cups 14-18 5 cups 2-3 2 cups 4-8 3 ½ cups 9-13 4 ½ cups 14-18 6 cups Content from www.fruitsandveggiesmorematters.org
EXAMPLES OF 1 CUP 1 LARGE EAR OF CORN 1 LARGE ORANGE 1 SMALL APPLE 1 CUP OF COOKED OR 2 CUPS OF RAW GREENS SUCH AS SPINACH AND COLLARDS. 1 MEDIUM POTATO Content adapted from fruitsandveggiesmatter.gov
EXAMPLES OF ½ CUP 16 GRAPES 6 BABY CARROTS 1 LARGE PLUM 4 LARGE STRAWBERRIES 5 BROCCOLI 1 SMALL BOX FLORETS OF RAISINS Content adapted from fruitsandveggiesmatter.gov