CSA produce nutrition information - Amazon S3 · There are over 60 different types of basil,...

Nutrient Key

Folate (or folic acid): Also known as vitamin B9, it is needed by our bodies to form new cells

and build DNA (our genetic blueprint). Folic acid deficiency can lead to anemia, or lack of red

blood cells. Getting enough folate is especially important during pregnancy, because deficiency

could cause neural tube defects in the baby. Folate has also been shown to act as an

antidepressant, and might help reduce the risk of cardiovascular disease and cancer.

Calcium: An important mineral for the formation of bones and the prevention of osteoporosis. It

also helps regulate muscles and blood vessels.

Vitamin A: An antioxidant, which prevents cell damage, slows down the aging process, and

reduces the risk of cancer. Antioxidants do this by breaking down free radicals, which are

products of metabolism as well as products of smoking, toxins, radiation, and other

environmental exposures that can build up in our bodies. Vitamin A supports healthy vision, a

good immune system, and skin and bone health. It is also thought to improve lung function and

play a role in type 2 diabetes management.

Vitamin C: An antioxidant, which breaks down free radicals. Free radicals are products of

metabolism as well as products of smoking, toxins, radiation, and other environmental

exposures that can build up in our bodies. Vitamin C is also needed to make collagen, a tissue

that holds your muscles, bones, and tissues together. It helps support a healthy immune system

and helps your body heal from cuts or wounds. It assists your body in absorbing iron and folate

from food, which helps prevents anemia (lack of red blood cells).

Vitamin K: Has been shown to reduce the risk of bone fractures and helps with blood clotting so

you don’t bleed too much, such as when you get a cut. It is also thought to be a potential

treatment for cancer and Alzheimer’s disease.

Vitamin E: An antioxidant, which breaks down free radicals. Free radicals are products of

metabolism as well as products of smoking, toxins, radiation, and other environmental

exposures that can build up in our bodies. Vitamin E helps to reduce the risk of cardiovascular

disease. It might also help prevent diseases such as cancer.

Magnesium: Is a mineral that we need for our muscles to function properly. We also need it to

produce energy and protein in our bodies.

Manganese: A mineral that helps your body form tissues, bones, and hormones, which are

chemical messengers needed in your body. Manganese is also is needed for the brain and

nervous system to function properly.

Potassium: An electrolyte needed in every cell of your body. It is required for your heart and

other muscles to function properly. It is also linked to improved bone health, lower blood

pressure, and a reduced risk of stroke.

Chromium: A mineral that we need to obtain from foods we eat. It plays an important role in

helping our bodies use fats and carbohydrates. Deficiency might result in impaired glucose

tolerance.

Fiber: Helps slow food absorption, which helps you feel full for a longer period of time and

maintains blood sugar control. Fiber also helps prevent colon cancer and cardiovascular

disease.

Volatile Oils: Oils found in plants that help to protect against bacterial growth, therefore

improving the safety of foods. These oils are also thought to be anti-inflammatory and could

potentially help people with conditions such as arthritis.

Flavonoids: A group of phytonutrients with antioxidant properties that help prevent cancer and

cardiovascular disease. Antioxidants help break down free radicals in our bodies. Free radicals

are a product of metabolism as well as products of smoking, toxins, radiation, and other

environmental exposures that can build up in our bodies. They also prevent urinary tract

infections by preventing growth of bacteria that cause the infections.

Carotenoids: A group of antioxidant phytonutrients with many nutritional benefits. There are

over 600 different carotenoids, but common ones include B-carotene, lycopene, and lutein.

Carotenoids help prevent cancer, eye disease, and cardiovascular disease and help strengthen

the immune system.

Glucosinolates: These compounds are a type of phytonutrient known to lower the occurrence

of many different types of cancer.

Iron: A mineral we need for our blood to carry oxygen throughout our body. Iron deficiency

leads to anemia (lack of red blood cells), which causes symptoms such as fatigue, dizziness,

and decreased immunity.

Copper: A mineral that helps with the formation of red blood cells along with iron. It also helps

to keep a healthy bones, blood vessels, and a good immune system.

Vitamin B6: This vitamin helps maintain nerve functioning, make antibodies, and form red blood

cells. It also helps with blood sugar control and is thought to help prevent cardiovascular

disease.

Phosphorus: This mineral is needed in every cell in the body, but is especially important in the

formation of bone and teeth. It also helps our bodies store energy and repair cells and tissues.

Molybdenum: We need this mineral, but in very small amounts that are easily found in the

foods we eat. Molybdenum is not well understood yet, but it is known to be a factor in

development of the nervous system and energy production. It is used to treat Wilson’s disease,

which is a rare disease where a person cannot properly process copper in their body.

Omega-3 Fatty Acids: These fatty acids are “good fats” that are essential for our bodies and

only obtained through food. They act as an anti-inflammatory and help to prevent heart disease.

They are also necessary for good brain and nerve functioning.

Riboflavin: Also known as vitamin B2, this vitamin is needed for many functions in your body. It helps us produce energy, works as an antioxidant, and is needed to create red blood cells and therefore prevent anemia. There is also evidence it might help prevent cataracts and reduce the occurrence of migraines.

Selenium: This mineral is needed in our body in small amounts. It helps to form antioxidants in

our bodies. It is also used to treat diseases including cardiovascular disease, arthritis,

hypothyroidism, osteoporosis, and to prevent cancer.

Thiamin: Also known as vitamin B1, it is important for energy production for for our heart, nervous system, and muscles to function properly. Deficiency of this vitamin can lead to serious health issues.

Arugula

Nutrition At 5 calories per cup, arugula packs in a lot of nutrition for a low calorie cost. Here are some of

the nutritional benefits arugula has to offer:

**Vitamin A: An antioxidant, which prevents cell damage, slows down the aging process, and reduces the risk of cancer. Antioxidants do this by breaking down free radicals, which are products of metabolism as well as products of smoking, toxins, radiation, and other environmental exposures that can build up in our bodies. Vitamin A supports healthy vision, a good immune system, and skin and bone health. It is also thought to improve lung function and play a role in type 2 diabetes management. **Vitamin C: An antioxidant that is needed to make collagen, a tissue that holds your muscles, bones, and tissues together. It helps support a healthy immune system and helps your body heal from cuts or wounds. It also helps your body absorb iron and folate from food, which prevents anemia. **Vitamin K: Has been shown to reduce the risk of bone fractures and helps with blood clotting so you don’t bleed too much, such as when you get a cut. It is also thought to be a potential treatment for cancer and Alzheimer’s disease. *Folate (or folic acid): Also known as vitamin B9, it is needed by our bodies to form new cells and build DNA (our genetic blueprint). Folic acid deficiency can lead to anemia, or lack of red blood cells. Getting enough folate is especially important during pregnancy, because deficiency could cause neural tube defects in the baby. Folate has also been shown to act as an antidepressant, and might help reduce the risk of cardiovascular disease and cancer. *Calcium: An important mineral for the formation of bones and the prevention of osteoporosis. It also helps regulate muscles and blood vessels.

Other Facts Arugula is also known by the name “rocket” and has a distinct peppery flavor. It is a common ingredient for salads, but is used in other ways, especially as an ingredient in Italian foods like pastas and pizzas. The flowers of the arugula plant can also be eaten and are sometimes used as a garnish in salads. An interesting tidbit is that the seeds of the plant have been used as an aphrodisiac throughout history. Selection and Storage Look for leaves that are bright green and avoid slimy stems. If you want a more peppery flavor, look for larger leaves. To store arugula leaves they should be rinsed thoroughly and wrapped in damp paper towels, then kept in a plastic bag. You can keep arugula this way for up to 3 days in the refrigerator. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value.

*A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Potato Arugula Salad (from allrecipes.com)

Preparation Time: 35 minutes

Yield: 6 servings

Ingredients:

1½ pounds red potatoes, cubed

3 Tbsp. white vinegar

2 cloves garlic, minced (optional)

½ tsp. salt

¼ tsp. black pepper

¼ cup olive oil

1 bunch arugula - rinsed, dried, and torn

Directions: 1. Bring a large pot of salted water to a boil. Add potatoes and cook until tender but still firm,

about 15 minutes. Drain, and cool. Transfer to a large bowl. 2. Meanwhile, mix vinegar, garlic, salt, and pepper in a mixing bowl. Drizzle in olive oil,

whisking until mixture thickens. 3. Toss potatoes with vinegar and oil mixture and arugula. Serve at room temperature.

Basil Nutrition

Basil is an herb that has many beneficial nutrients.These include:

**Iron: A mineral we need for our blood to carry oxygen throughout our body. Iron

deficiency leads to anemia (lack of red blood cells), which causes symptoms such as

fatigue, dizziness, and decreased immunity.

**Copper: A mineral that helps with the formation of red blood cells along with iron. It

also helps to keep a healthy bones, blood vessels, and a good immune system.

**Vitamin K: Has been shown to reduce the risk of bone fractures and helps with blood

clotting so you don’t bleed too much, such as when you get a cut. It is also thought to be

a potential treatment for cancer and Alzheimer’s disease.

**Manganese: A mineral that helps your body form tissues, bones, and hormones,

which are chemical messengers in your body. It also is needed for the brain and nervous

system to function properly.

Flavonoids: A group of phytonutrients with antioxidant properties that help prevent

cancer and cardiovascular disease. Antioxidants help break down free radicals in our

bodies. Free radicals are a product of metabolism as well as products of smoking,

toxins, radiation, and other environmental exposures that can build up in our bodies.

They also prevent urinary tract infections by preventing growth of bacteria that cause the

infections.

Volatile oils: Basil leaves contain oils that help to protect against bacterial growth,

therefore improving the safety of foods. These oils are also thought to be anti-

inflammatory and could potentially help people with conditions such as arthritis.

Other Facts

There are over 60 different types of basil, including lemon basil, purple basil, and cinnamon

basil. Basil originated in India and other tropical areas in Asia. Basil comes from the Greek word

for “king” and is still sometimes referred to as a royal herb. Basil is normally added to recipes

near the end of cooking because heat destroys its flavor. A common use for basil is in pesto,

which is an Italian sauce that can be used in a variety of ways including on pasta or as a spread

for bread or potatoes.

Selection and Storage

Fresh basil is more flavorful than dried basil. Look for deep green leaves without yellow or dark

spots. Fresh basil can be kept for a short time in the refrigerator, and is best when wrapped in a

damp paper towel and put in a plastic bag. It can also be frozen in an airtight container.

**An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Fresh Basil Pesto (from Park Ridge Organics)

Yield: 1 cup

Ingredients:

2 cups fresh basil leaves, packed

½ cup freshly grated Parmesan-Reggiano or Romano

cheese

½ cup extra virgin olive oil

⅓ cup pine nuts or walnuts

3 medium sized garlic cloves, minced

Salt and freshly ground black pepper to taste

Directions:

Combine the basil in with the pine nuts, pulse a few times in a food processor. (If you are using

walnuts instead of pine nuts and they are not already chopped, pulse them a few times first,

before adding the basil.) Add the garlic, pulse a few times more.

Slowly add the olive oil in a constant stream while the food processor is on. Stop to scrape

down the sides of the food processor with a rubber spatula. Add the grated cheese and pulse

again until blended. Add a pinch of salt and freshly ground black pepper to taste.

Snap Beans

Nutrition

Snap beans are about 25 calories per cup and are a great source of:

*Vitamin C: An antioxidant, which breaks down free radicals. Free radicals are products

of metabolism as well as products of smoking, toxins, radiation, and other environmental

exposures that can build up in our bodies. Vitamin C is also needed to make collagen, a

tissue that holds your muscles, bones, and tissues together. It helps support a healthy

immune system and helps your body heal from cuts or wounds. It assists your body in

absorbing iron and folate from food, which helps prevents anemia (lack of red blood

cells).

*Fiber: One cup of snap beans provide about 4 grams of the recommended 25-30 grams per day. Fiber helps slow food absorption, which helps you feel full for a longer period of time and maintains blood sugar control. Fiber also helps prevent colon cancer and cardiovascular disease. *Vitamin K: Has been shown to reduce the risk of bone fractures and helps with blood



Flavonoids: A group of phytonutrients with antioxidant properties that help prevent

cancer and cardiovascular disease. They also prevent urinary tract infections by

preventing growth of the bacteria that cause them.

Carotenoids: A group of antioxidant phytonutrients with many nutritional benefits. There

are over 600 different carotenoids, but common ones include B-carotene, lycopene, and

lutein. Carotenoids help prevent cancer, eye disease, and cardiovascular disease and

help strengthen the immune system.

Other Facts

Snap beans are also known as green beans or string beans. They originated in Peru but today

are produced all over the world and are available year-round. There are more than 130 types of

snap beans, and they come in colors ranging from yellow to purple to red. Snap beans are versy

versatile anc can be used in a variety of ways, but can also be eaten fresh. One popular recipe

is green bean casserole at Thanksgiving dinner.


To pick out the best snap beans, make sure they fit their name! They should literally snap when

bent in half. Pick the snap beans that are smooth and free of brown spots. Snap beans can be

stored in the refrigerator in a plastic bag, and usually stay good for about a week. To freeze

snap beans, you can choose whether or not to blanch them before keeping frozen for up to 3

months. Blanching may cause some nutrient loss, but it does improve the texture of the thawed

beans.


Recipe: Roasted Green Beans with Onions & Walnuts (from Park Ridge Organics)

Yield: 4 servings

Ingredients:

½ to ¾ lb. green beans, stem ends snapped off

½ medium yellow or red onion, cut into 1/2 inch

thick wedges

1 Tbsp olive oil

Salt and pepper

1 Tbsp balsamic vinegar

1 teaspoon honey

1 teaspoon minced fresh thyme

1 medium thin-sliced garlic clove

1/4 cup toasted chopped walnuts

Directions:

Place rack in middle position, preheat oven to 450°F. Line a rimmed baking sheet with

aluminum foil. Spread the beans and onions on the baking sheet. Drizzle the beans with olive oil

and use your hands to coat the beans evenly. Sprinkle the beans with 1/2 teaspoon of salt, toss

to coat, and distribute in an even layer. Roast for 10 minutes.

While roasting the beans, combine the balsamic vinegar, honey, thyme, and garlic slices in a

small bowl.

After the beans and onions have roasted for 10 minutes, remove from oven. Drizzle the vinegar

honey mixture over the beans and onions; use tongs to coat evenly. Put back in the oven and

continue to roast until onions and beans are dark golden brown in spots and beans have started

to shrivel, about 12-15 minutes longer.

Season to taste with salt and pepper. Transfer to serving dish, sprinkle with toasted chopped

walnuts, and serve.

Beets

Nutrition

Beets are a great source for getting a variety of nutrients. These include:

**Folate (or folic acid): Also known as vitamin B9, it is needed by our bodies to form new cells and build DNA (our genetic blueprint). Folic acid deficiency can lead to anemia, or lack of red blood cells. Getting enough folate is especially important during pregnancy, because deficiency could cause neural tube defects in the baby. Folate has also been shown to act as an antidepressant, and might help reduce the risk of cardiovascular disease and cancer. *Manganese: A mineral that helps your body form tissues, bones, and hormones. It also

is needed for the brain and nervous system to function properly.

Phytonutrients: Beets contain a variety of phytonutrients that have antioxidant and anti-

inflammatory effects. Antioxidants help break down free radicals in our bodies. Free

radicals are a product of metabolism as well as products of smoking, toxins, radiation,

and other environmental exposures that can build up in our bodies. The distinctive color

of beets come from betalains, which are pigments that possibly have anti-cancer activity.

The beet tops are packed with even more nutrition, including:

**Vitamin A: An antioxidant that prevents cell damage, slows down the aging process,

and reduces the risk of cancer. It supports healthy vision, a good immune system, and

skin and bone health. It is also thought to improve lung function and play a role in type 2

diabetes management.


clotting so you don’t bleed too much. It is also thought to be a potential treatment for

cancer and Alzheimer’s disease.

Other Facts

Different types of beets include red beets, striped beets, and sugar beets (which is one source

of table sugar). The discovery that beets could be used for sugar production was made in the

19th century, and the first beet sugar factory was in Poland. Red beets are also used for food

coloring. Both the root and the green of the plant can be eaten. The root has a sweet flavor and

is eaten raw, cooked, or pickled. The leaves have a bitter taste and can be used just as you

would use spinach or Swiss chard.


Look for beets with roots that have a deep color and are free from bruises or soft spots. If you

plan to eat the greens, look for leaves with a bright green color and no wilting. To properly store

beets, cut off all but 1-2 inches of the stem (keeping in mind that you can use the greens). Place

the bulbs in a plastic bag and store in the refrigerator for up to 3 weeks. Freezing fresh beets is

not recommended, but cooked beets can be frozen. The beet greens can be kept in a plastic

bag in the refrigerator for up to 4 days.


Recipe: Roasted Beets with Feta Cheese (from allrecipes.com)

Preparation Time: 1 hr 15 minutes

Yield: 4 servings

Ingredients: 4 beets, trimmed, leaving 1 inch of stems attached 1/4 cup minced shallot 2 tablespoons minced fresh parsley 2 tablespoons extra-virgin olive oil 1 tablespoon balsamic vinegar 1 tablespoon red wine vinegar salt and pepper to taste 1/4 cup crumbled feta cheese Directions: Preheat oven to 400 degrees. Wrap each beet individually in aluminum foil, and place onto a baking sheet. Bake beets in preheated oven until easily pierced with a fork, 45 minutes to 1 hour. Once done, remove from oven, and allow to cool until you can handle them. Peel beets, and cut into 1/4 inch slices. While the beets are roasting, whisk together shallot, parsley, olive oil, balsamic vinegar, and red wine vinegar in a bowl until blended; season to taste with salt and pepper, and set aside. To assemble the dish, place the warm, sliced beets onto a serving dish, pour vinaigrette over the beets, and sprinkle with feta cheese before serving.

Bok Choy Nutrition Bok choy is a source of these nutrients:

**Vitamin A: An antioxidant, which prevents cell damage, slows down the aging

process, and reduces the risk of cancer. Antioxidants do this by breaking down free

radicals, which are products of metabolism as well as products of smoking, toxins,

radiation, and other environmental exposures that can build up in our bodies. Vitamin A

supports healthy vision, a good immune system, and skin and bone health. It is also

thought to improve lung function and play a role in type 2 diabetes management.

**Vitamin C: An antioxidant that is needed to make collagen, a tissue that holds your muscles, bones, and tissues together. It helps support a healthy immune system and helps your body heal from cuts or wounds. It also helps your body absorb iron and folate from food, which prevents anemia. *Folate (or folic acid): Also known as vitamin B9, it is needed by our bodies to form new cells and build DNA (our genetic blueprint). Folic acid deficiency can lead to anemia, or lack of red blood cells. Getting enough is especially important during pregnancy, because deficiency could cause neural tube defects in the baby. Folate has also been shown to act as an antidepressant, and might help reduce the risk of cardiovascular disease and cancer. Calcium: An important mineral for the formation of bones and the prevention of osteoporosis. It also helps regulate muscles and blood vessels. Glucosinolates: Bok choy contains a high level of these compounds, which are a type of phytonutrient known to lower the occurrence of many different types of cancer.

Other Facts Bok choy has been grown in China for over 6000 years, and it goes by many names, including “Chinese cabbage,” “white cabbage,” or “pok choi.” It can be eaten raw or cooked. Baby bok choy is a miniature variety about 6-10 inches in length, and is more tender than its larger bok choi counterpart which is around 16 inches long. Bok choy is a common ingredient in Chinese cooking, and is often found in soup and stir-fries. It is a very versatile vegetable, as the leaf and stem can be cooked together using almost any method. Baby bok choy can be cooked whole, which makes it very easy to work with. Selection and Storage To choose good bok choy, look for stalks that are firm and leaves that don’t have brown spots. To store it, wrap it in paper towels and keep in the refrigerator for up to one week. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Chicken & Bok Choy Stir Fry (from Park Ridge Organics)


Yield: 4 servings

Ingredients:

1 cup long-grain white rice 1 tablespoon canola oil 4 6-ounce boneless, skinless chicken breasts, cut into 1-inch pieces Kosher salt and black pepper 4 heads baby bok choy, quartered lengthwise ¼ cup low-sodium soy sauce ¼ cup store-bought barbecue sauce 4 scallions, thinly sliced Directions: Cook the rice according to the package directions. Meanwhile, heat the oil in a large skillet over medium-high heat. Season the chicken with ¼ teaspoon each salt and pepper and cook, tossing occasionally, until browned and cooked

through, 4 to 6 minutes. Transfer to a plate.

Add the bok choy and ¼ cup water to the skillet. Cover and cook until the bok choy is just

tender, 3 to 4 minutes.

In a small bowl, combine the soy sauce, barbecue sauce, and scallions. Add to the skillet and

bring to a boil. Return the chicken to the skillet and cook, tossing, just until heated through, 1 to

2

minutes. Serve with the rice.

Broccoli Nutrition Broccoli is a great vegetables to include in your diet because of the many different nutrients it contains, including:

**Folate (or folic acid): Also known as vitamin B9, it is needed by our bodies to form new cells and build DNA (our genetic blueprint). Folic acid deficiency can lead to anemia, or lack of red blood cells. Getting enough is especially important during pregnancy, because deficiency could cause neural tube defects in the baby. Folate has also been shown to act as an antidepressant, and might help reduce the risk of cardiovascular disease and cancer. **Vitamin C: An antioxidant that is needed to make collagen, a tissue that holds your

muscles, bones, and tissues together. Antioxidants help break down free radicals in our

bodies. Free radicals are a product of metabolism as well as products of smoking,

toxins, radiation, and other environmental exposures that can build up in our bodies.

Vitamin C helps support a healthy immune system and helps your body heal from cuts or

wounds. It also helps your body absorb iron and folate from food, which prevents

anemia.

**Vitamin K: Has been shown to reduce the risk of bone fractures and helps with blood clotting so you don’t bleed too much, such as when you get a cut. It is also thought to be a potential treatment for cancer and Alzheimer’s disease. *Fiber: Helps slow food absorption, which helps you feel full for a longer period of time

and maintains blood sugar control. Fiber also helps prevent colon cancer and

cardiovascular disease.

*Potassium: An electrolyte needed in every cell of your body. It is required for your heart and other muscles to function properly. It is also linked to improved bone health, lower blood pressure, and a reduced risk of stroke.

Other Facts Broccoli originated in Italy and gets its name from the Latin word “brachium”, which means

branch or arm. It is a member of the cabbage family. In general, it it thought that steaming is the

best way to prepare broccoli to preserve the nutrients that it contains.

Selection and Storage Choose broccoli with floret clusters that are tight together, uniform in color with no yellow spots, and don’t have an odor. Look for leaves that are not wilted if they’re still attached. Keep broccoli in an airtight plastic bag in the refrigerator for up to 10 days, and don’t wash it beforehand as this causes faster spoilage. Once the broccoli has been cut, try to use it within 2-3 days. Broccoli freezes well for up to a year if it is blanched. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Cheesy Broccoli, Cauliflower & Pasta Bake (from Park Ridge Organics)

Yield: 4 servings

Ingredients:

2 cups cooked, al dente penne

1 can fat free cream of mushroom soup

¾ cup nonfat milk

½ tsp. granulated garlic

Salt & pepper to taste

¾ cup broccoli florets

¾ cup cauliflower florets

1½ cup reduced fat cheddar cheese, divided

Cooking spray

Directions:

Preheat the oven to 400°. In a small saucepan combine the milk, cream of mushroom soup,

garlic, and salt & pepper, and whisk together over medium low heat until smooth. Combine the

pasta, broccoli, cauliflower and 3/4 c of cheese in a large bowl and add the mushroom soup,

folding everything together so it's evenly mixed. Lightly spray a 9" x 12" casserole dish with

cooking spray and add the pasta & veggie mixture. Sprinkle the remaining cheese on top and

bake for 20-25 minutes, until the cheese is melted & bubbly. Serve as a side or with a salad as

a meatless entree and enjoy!

Brussels Sprouts Nutrition Brussels sprouts provide the following nutrients:

**Vitamin C: An antioxidant that is needed to make collagen, a tissue that holds your muscles, bones, and tissues together. Antioxidants help break down free radicals in our bodies. Free radicals are a product of metabolism as well as products of smoking, toxins, radiation, and other environmental exposures that can build up in our bodies. Vitamin C helps support a healthy immune system and helps your body heal from cuts or wounds. It also helps your body absorb iron and folate from food, which prevents anemia. **Vitamin K: Has been shown to reduce the risk of bone fractures and helps with blood clotting so you don’t bleed too much, such as when you cut yourself. It is also thought to be a potential treatment for cancer and Alzheimer’s disease. *Manganese: A mineral that helps your body form tissues, bones, and hormones. It also is needed for the brain and nervous system to function properly. *Fiber: Helps slow food absorption, which helps you feel full for a longer period of time and maintains blood sugar control. Fiber also helps prevent colon cancer and cardiovascular disease. *Folate (or folic acid): Also known as vitamin B9, it is needed by our bodies to form new cells and build DNA, our genetic blueprint. Folic acid deficiency can lead to anemia, or lack of red blood cells. Getting enough is especially important during pregnancy, because deficiency could cause neural tube defects in the baby. Folate has also been shown to act as an antidepressant, and might help reduce the risk of cardiovascular disease and cancer.

Other Facts Brussels sprouts are known to look like small cabbages, and they are in fact in the same family

as cabbage. It is named after the city of Brussels, which is the capital of Belgium, but the origin

of the vegetable is unknown.

Selection and Storage Choose Brussels sprouts that firm heads and are a bright green color. If possible, it it best to buy them on the stalk. To make sure that they will cook evenly, you want to select Brussels sprouts that are all about the same size. Brussels sprouts can be stored in the refrigerator for up to 10 days in a plastic bag. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Honey Dijon Brussels Sprouts (from allrecipes.com)


Yield: 2 servings

Ingredients:

10 Brussels sprouts, halved 1½ teaspoons butter, melted 1½ teaspoons honey ½ teaspoon Dijon mustard 1 pinch dried dill weed 1 pinch onion powder Directions: Place Brussels sprouts into a saucepan filled with lightly salted water. Boil over medium high heat until Brussels sprouts are just tender, 8 to 10 minutes; drain. Mix butter, honey, Dijon mustard, dill weed, and onion powder in a large bowl. Toss Brussels sprouts in mustard mixture to coat.

Cabbage: Green, Red, Savoy, and Chinese

Nutrition

You can get these nutrients from eating any type of cabbage, including green cabbage:

**Vitamin C: An antioxidant that is needed to make collagen, a tissue that holds your muscles, bones, and tissues together. Antioxidants help break down free radicals in our bodies. Free radicals are a product of metabolism as well as products of smoking, toxins, radiation, and other environmental exposures that can build up in our bodies. Vitamin C helps support a healthy immune system and helps your body heal from cuts or wounds. **Vitamin K: Has been shown to reduce the risk of bone fractures and helps with blood clotting so you don’t bleed too much, such as when you get a cut. It is also thought to be a potential treatment for cancer and Alzheimer’s disease.

Red cabbage is also a good source of: **Vitamin A: An antioxidant that prevents cell damage, slows down the aging process,

and reduces the risk of cancer. It supports healthy vision, a good immune system, and

skin and bone health. It is also thought to improve lung function and play a role in type 2

diabetes management.

Anthocyanins: These phytonutrients contribute to the red color. They are strong antioxidants that might help prevent cancer, inflammation, diabetes, and other diseases.

Savoy cabbage is known for:

Sinigrin: This is a phytonutrient that is thought to prevent cancer. It is found in all

cabbage types, but is especially high in Savoy cabbage.

Chinese cabbage is a source of:

*Folate (or folic acid): Also known as vitamin B9, our bodies need it to form new cells

and build DNA, our genetic blueprint. Folic acid deficiency can lead to anemia, or lack of

red blood cells. Getting enough is especially important during pregnancy, because

deficiency could cause neural tube defects in the baby. Folate has been shown to act as

an antidepressant, and might help reduce the risk of cardiovascular disease and cancer.

*Manganese: A mineral that helps your body form tissues, bones, and hormones. It also


Other Facts

Cabbage comes in multiple varieties and is known for its use in recipes such as coleslaw,

sauerkraut, cabbage rolls, and stews. It is sometimes considered a medicine, and is used to

relieve pain from breastfeeding and to treat inflammation and peptic ulcers.


Choose a firm, brightly colored cabbage. The head of cabbage should be heavy for its size. To

store cabbage, keep the whole head in plastic for up to a week in the refrigerator. To store only

part of a head of cabbage, tightly wrap it with plastic wrap and keep in the refrigerator for up to a

few days.


Recipe: German Red Cabbage (from Park Ridge Organics)

Preparation Time: 1 hour, 30 minutes

Yield: 6 servings

Ingredients:

1 medium head red cabbage, cored and sliced

2 large tart apples, peeled and sliced

1 medium sweet onion, sliced and separated into rings

1 1/2 cups water

1 cup cider vinegar

1/2 cup sugar

1 tablespoon butter

1 teaspoon salt

6 whole peppercorns

2 whole allspice

2 whole cloves

1 bay leaf

2 teaspoons cornstarch

2 teaspoons cold water

Directions:

In a Dutch oven, toss cabbage, apples and onion. Add water, vinegar, sugar, butter and salt.

Place the peppercorns, allspice, cloves and bay leaf on a double thickness of cheesecloth; bring

up corners of cloth and stir with kitchen string to form a bag. If you do not have a cheesecloth,

just make sure to take out those ingredients after cooking Add to Dutch oven. Bring to a boil.

Reduce heat; cover and simmer for 1-1/4 hours.

Discard spice bag. In a small bowl, combine cornstarch and cold water until smooth; stir in

cabbage mixture. Bring to a boil; cook and stir for 1-2 minutes or until thickened

Cantaloupe

Nutrition

At about 50 calories for ¼ of a medium cantaloupe, it provides these nutrients:

**Vitamin A: An antioxidant, which prevents cell damage, slows down the aging process, and reduces the risk of cancer. Antioxidants do this by breaking down free radicals, which are products of metabolism as well as products of smoking, toxins, radiation, and other environmental exposures that can build up in our bodies. Vitamin A supports healthy vision, a good immune system, and skin and bone health. It is also thought to improve lung function and play a role in type 2 diabetes management. **Vitamin C: An antioxidant that is needed to make collagen, a tissue that holds your

muscles, bones, and tissues together. It helps support a healthy immune system and

helps your body heal from cuts or wounds. It also helps your body absorb iron and folate

from food, which prevents anemia.

*Folate (or folic acid): Also known as vitamin B9, it is needed by our bodies to form new cells and build DNA, our genetic blueprint. Folic acid deficiency can lead to anemia, or lack of red blood cells. Getting enough is especially important during pregnancy, because deficiency could cause neural tube defects in the baby. Folate has also been shown to act as an antidepressant, and might help reduce the risk of cardiovascular disease and cancer. Potassium: An electrolyte needed in every cell of your body. It is required for your heart and other muscles to function properly. It is also linked to improved bone health, lower blood pressure, and a reduced risk of stroke.

Other Facts

Cantaloupe is known by many names, including muskmelon, mushmelon, and rockmelon. They

grow on vines and is related to cucumbers, squash, and pumpkins. They were first cultivated in

India and Africa. Cantaloupes are available throughout the year, but are best during the summer

months of June-August.


You want to choose a ripe cantaloupe, and there are a variety of tests you can do to pick a good

one. First, you can tap the fruit and listen for a hollow sound, which is what you want. You

should also look for a yellowish undertone (green means it isn’t ripe yet). You should also smell

the fruit; you want a sweet aroma that isn’t too strong, which could signify fermentation. The end

where the stem was should be slightly soft. Cantaloupes can be kept at room temperature

before they are ripe and if they are kept whole. Once they are ripe or cut into, you can keep

them in the refrigerator for 3-5 days. Cut melon should be wrapped tightly and stored in an

airtight container. It is important to thoroughly wash cantaloupe before cutting it because the

surface can harbor dangerous bacteria.


Recipe: Mojito Fruit Salad (from allrecipes.com) Preparation Time: 1 hour, 20 minutes Yield: 6 servings Ingredients: 1 cup cubed seeded watermelon 1 cup seedless grapes 1 cup cubed cantaloupe 1 cup hulled and quartered strawberries 1 cup peeled and quartered kiwi 1 cup fresh blueberries

3 sprigs fresh mint 2 teaspoons white sugar 3 tablespoons fresh lime juice Directions: Mix the watermelon, grapes, cantaloupe, strawberries, and kiwi in a bowl with a tight-fitting lid; top with the blueberries. Stir the mint, sugar, and lime juice together in a bowl, crushing the mint with the back of a spoon while mixing to extract flavors; pour over the fruit mixture. Seal the bowl with lid and refrigerate at least 1 hour. Just before serving, gently flip the sealed bowl several times to coat the fruit with the dressing.

Carrots Nutrition A large carrot is about 30 calories and provides these nutritional benefits:







*Vitamin C: An antioxidant that is needed to make collagen, a tissue that holds your




*Vitamin K: Has been shown to reduce the risk of bone fractures and helps with blood clotting so you don’t bleed too much, such as when you get a cut. It is also thought to be a potential treatment for cancer and Alzheimer’s disease. Fiber: Helps slow food absorption, which helps you feel full for a longer period of time



Other Facts Most people think of carrots as orange, but they actually come in a variety of colors: orange, purple, red, white, and yellow. The carrots gets its name from the Greek work “karoton,” which refers to something with a horn-like shape. Carrots were the first vegetable to be commercially canned. One popular way of eating carrots is in the form of baby carrots. Baby carrots are actually large carrots cut down into the smaller snack size. Selection and Storage Look for carrots with deep color and no signs of wilting, softness, or splits. In general, the larger the carrot is, the sweeter it is. Before storing, you should cut the top off. They will stay good for up to two weeks in a plastic bag in the refrigerator. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Lemony Carrot Salad (from eatingwell.com)


Yield: 2 servings

Ingredients:

1 tablespoon lemon juice 1 tablespoon extra-virgin olive oil ½ small clove garlic, minced ⅛ teaspoon salt Freshly ground pepper, to taste 1 cup shredded carrots 1½ tablespoons chopped fresh dill 1 tablespoon chopped scallion

Directions:

Whisk lemon juice, oil, garlic, salt and pepper to taste in a medium bowl. Add carrots, dill and

scallion; toss to coat.

Cauliflower Nutrition A one-cup serving of raw cauliflower is only 25 calories, but a great source of these nutrients:

**Vitamin C: An antioxidant, which breaks down free radicals. Free radicals are


environmental exposures that can build up in our bodies. Vitamin C is also needed to

make collagen, a tissue that holds your muscles, bones, and tissues together. It helps

support a healthy immune system and helps your body heal from cuts or wounds. It

assists your body in absorbing iron and folate from food, which helps prevents anemia

(lack of red blood cells).

**Vitamin K: Has been shown to reduce the risk of bone fractures and helps with blood clotting so you don’t bleed too much, such as when you get a cut. It is also thought to be a potential treatment for cancer and Alzheimer’s disease. *Folate (or folic acid): Also known as vitamin B9, it is needed by our bodies to form new cells and build DNA, our genetic blueprint. Folic acid deficiency can lead to anemia, or lack of red blood cells. Getting enough is especially important during pregnancy, because deficiency could cause neural tube defects in the baby. Folate has also been shown to act as an antidepressant, and might help reduce the risk of cardiovascular disease and cancer. Vitamin B6: This vitamin helps maintain nerve functioning, make antibodies, and form red blood cells. It also helps with blood sugar control and is thought to help prevent cardiovascular disease.

Other Facts It probably doesn’t surprise you to know that cauliflower is in the same family as broccoli. The four major groups of cauliflower are Italian, Northwest European biennial, Northern European annuals, and Indian. Cauliflower is a popular food choice for people following a low-carb diet, as it is a decent substitute for mashed potatoes. Selection and Storage To choose cauliflower, look for compact clusters that are evenly colored. The size does not have an effect on the flavor. You can store the full head of cauliflower in the refrigerator for up to a week in a plastic bag. Store it with the stem pointing down so that water doesn’t run into the head and create spoilage. Pre-cut cauliflower should only be stored for about 2-3 days in the refrigerator. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Creamy Mashed Cauliflower (from eatingwell.com) Preparation Time: 30 minutes Yield: 4 servings Ingredients: 8 cups bite-size cauliflower florets (about 1 head) 4 cloves garlic, crushed and peeled 1/3 cup nonfat buttermilk 4 teaspoons extra-virgin olive oil, divided 1 teaspoon butter 1/2 teaspoon salt Freshly ground pepper to taste Snipped fresh chives for garnish Directions: Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12 to 15 minutes. (Alternatively, place florets and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on High for 3 to 5 minutes.) Place the cooked cauliflower and garlic in a food processor. Add buttermilk, 2 teaspoons oil, butter, salt and pepper; pulse several times, then process until smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2 teaspoons oil and garnish with chives, if desired. Serve hot.

Celeriac Nutrition Celeriac is a powerhouse of nutrients, including:





support a healthy immune system and helps your body heal from cuts or wounds.

**Vitamin K: Has been shown to reduce the risk of bone fractures and helps with blood clotting so you don’t bleed too much, such as when you get a cut. It is also thought to be a potential treatment for cancer and Alzheimer’s disease. *Vitamin B6: This vitamin helps maintain nerve functioning, make antibodies, and form red blood cells. It also helps with blood sugar control and is thought to help prevent cardiovascular disease. *Potassium: An electrolyte needed in every cell of your body. It is required for your heart and other muscles to function properly. It is also linked to improved bone health, lower blood pressure, and a reduced risk of stroke. *Phosphorus: This mineral is needed in every cell in the body, but is especially important in the formation of bone and teeth. It also helps our bodies store energy and repair cells and tissues. *Fiber: Helps slow food absorption, which helps you feel full for a longer period of time and maintains blood sugar control. Fiber also helps prevent colon cancer and cardiovascular disease. *Manganese: A mineral that helps your body form tissues, bones, and hormones, which are chemical messengers in your body. It also is needed for the brain and nervous system to function properly. *Molybdenum: We need this mineral, but in very small amounts that are easily found in the foods we eat. Molybdenum is not well understood yet, but it is known to be a factor in development of the nervous system and energy production. It is used to treat Wilson’s disease, which is a rare disease where a person cannot properly process copper.

Other Facts Celeriac is a variety of celery that can be eaten raw or cooked. It tastes similar to a celery stalk. Although incorrect, it is often referred to as “celery root.” Celeriac originated in the Mediterranean. Selection and Storage Look for celeriac that has the smoothest skin possible because this makes it easier to work with.

You can store celeriac for up to a week in the refrigerator with the roots wrapped in plastic.


Recipe: Grilled Marinated Celeriac (from Park Ridge Organics)

Preparation Time: 8 hours, 10 minutes

Yield: 4 servings

Ingredients:

1 celeriac bulb 2 Tbsp. olive oil 3 Tbsp. lemon juice 3 Tbsp. minced herbs 2 cloves garlic, minced 1 tsp hot sauce Coarse salt to taste Directions: Peel the celeriac (best done with a paring knife rather than a vegetable peeler) and cut in ⅜" x ⅜" spears. Mix the olive oil, lemon juice, herbs, garlic and hot sauce and marinate the spears for an hour to 8 hours. Remove the spears from the marinade (reserving marinade) and grill slowly on a medium hot fire, turning occasionally, until the spears lose their crunch and start to char on the edges. Return the spears to the marinade and toss briefly, to coat. Scatter with salt to taste and serve immediately

Celery Nutrition Celery is very low calorie at 15 calories for two stalks, and provides us with these nutrients:

**Vitamin K: Has been shown to reduce the risk of bone fractures and helps with blood clotting so you don’t bleed too much, such as when you get a cut. It is also thought to be a potential treatment for cancer and Alzheimer’s disease. *Vitamin A: An antioxidant, which prevents cell damage, slows down the aging process,

and reduces the risk of cancer. Antioxidants do this by breaking down free radicals,

which are products of metabolism as well as products of smoking, toxins, radiation, and

other environmental exposures that can build up in our bodies. Vitamin A supports

healthy vision, a good immune system, and skin and bone health. It is also thought to

improve lung function and play a role in type 2 diabetes management.

*Vitamin C: An antioxidant that is needed to make collagen, a tissue that holds your muscles, bones, and tissues together. It helps support a healthy immune system and helps your body heal from cuts or wounds. It also helps your body absorb iron and folate from food, which prevents anemia. Folate (or folic acid): Also known as vitamin B9, it is needed by our bodies to form new cells and build DNA, our genetic blueprint. Folic acid deficiency can lead to anemia, or lack of red blood cells. Getting enough is especially important during pregnancy, because deficiency could cause neural tube defects in the baby. Folate has also been shown to act as an antidepressant, and might help reduce the risk of cardiovascular disease and cancer.

Other Facts Before the middle ages, celery was considered medicine and not food. It was used to treat pain and was also thought of as an aphrodisiac. Ancient Greeks used celery leaves to decorate their athletes. Today, celery is still a symbol in athletics. Fans of the soccer team Chelsea in England are known to throw celery during matches. Selection and Storage Choose celery that has a fresh smell and isn’t limp or wilting. You want to choose celery that snaps when you pull it apart. Store in a plastic bag for up to a week in the refrigerator. Celery will wilt if frozen, so it shouldn’t be kept in the freezer unless you plan to use it in a cooked recipe. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Celery Salad (from Park Ridge Organics)

Yield: 2 servings

Ingredients:

3/4 cup sliced celery

1/3 cup dried sweet cherries

1/3 cup frozen green peas, thawed

3 tablespoons chopped fresh parsley

1 1/2 tablespoons fat-free mayonnaise

1 1/2 tablespoons plain low-fat yogurt

1 tablespoon chopped pecans, toasted

1 1/2 teaspoons fresh lemon juice

1/8 teaspoon salt

1/8 teaspoon black pepper

Directions:

Combine all ingredients; chill.

Chard Nutrition

Chard is only 15 calories for two cups, and provides the following nutrients:

**Vitamin K: Has been shown to reduce the risk of bone fractures and helps with blood clotting so you don’t bleed too much, such as when you get a cut. It is also thought to be a potential treatment for cancer and Alzheimer’s disease. **Vitamin A: An antioxidant, which prevents cell damage, slows down the aging






**Vitamin C: An antioxidant that is needed to make collagen, a tissue that holds your muscles, bones, and tissues together. It helps support a healthy immune system and helps your body heal from cuts or wounds. It also helps your body absorb iron and folate from food, which prevents anemia. *Magnesium: Is a mineral that our bodies need for our muscles to function properly. We also need it to produce energy and protein. Iron: A mineral we need for our blood to carry oxygen throughout our body. Iron deficiency leads to anemia, which causes symptoms such as fatigue, dizziness, and decreased immunity.

Other Facts Chard is commonly called Swiss chard, and despite what you might have guessed it did not originate in Switzerland. It is actually native to the Mediterranean region. The leaves of the chard are always green, but the stalks vary in color from red, pink, orange, yellow, or a rainbow mixture. Chard is available throughout the year, but its peak season is from June-August. Selection and Storage Choose chard that has bright green leaves and avoid any yellow or brown spots. You should not wash chard before storing it, because the water could lead to spoilage. You can keep the chard refrigerated for up to 5 days in a plastic bag as airtight as possible. If you blanch chard first, it is possible to store it in the freezer. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Guadalajaran Swiss Chard Quesadillas (from food.com) Preparation Time: 25 minutes Yield: 4 servings

Ingredients: 2 tablespoons canola oil 1 small onion, chopped (3/4 C) 2 garlic cloves, minced

1 jalapeno or 1 serrano chili, minced

¼ teaspoon cumin seed ⅛ teaspoon oregano ¼ cup tequila 12 ounces swiss chard , trimmed 8 (6 inch) corn tortillas 1 cup light monterey jack cheese , grated Directions: Heat oil in pot over medium heat; add onion and saute 5 minutes, until golden.

Stir in garlic, chile, cumin and oregano, and saute 2 minutes.

Add tequila and simmer 1 minute, or until liquid has evaporated.

Stir in chard; cover; reduce heat to medium low, and steam 5 minutes, or until chard wilts.

Uncover, and cook 3 minutes or until liquid has evaporated.

Place 1 tortilla in skillet over medium heat. Sprinkle with 1/4 C cheese; top with chard mixture

and second tortilla.

Cook 2 minutes per side, or until browned. Repeat with remaining ingredients.

Slice into wedges and serve.

Chives Nutrition

Although chives are usually used in small quantities, they provide these nutrients:

Vitamin K: Has been shown to reduce the risk of bone fractures and helps with blood clotting so you don’t bleed too much, such as when you get a cut. It is also thought to be a potential treatment for cancer and Alzheimer’s disease. Vitamin A: An antioxidant, which prevents cell damage, slows down the aging process,






Vitamin C: An antioxidant that is needed to make collagen, a tissue that holds your muscles, bones, and tissues together. It helps support a healthy immune system and helps your body heal from cuts or wounds. It also helps your body absorb iron and folate from food, which prevents anemia. Manganese: A mineral that helps your body form tissues, bones, and hormones. It also is needed for the brain and nervous system to function properly.

Other Facts

Chives are considered an herb, and actually a species of onions. They have some interesting

history; for example, Romanian gypsies used to hang chives around their homes because they

believed they would keep disease and evil away. They are used as added flavor in a variety of

recipes ranging from soups to pancakes.


Choose chives that are evenly green colored with no spots or wilting. Store fresh chives in the

refrigerator for up to a week in a plastic bag, and don’t wash them beforehand. Chives can also

be freeze-dried easily. Chop the chives and put in the freezer on a cookie sheet until they are

dry and brittle. Then store them in an airtight glass jar for up to 6 months in a cool, dark location.


Recipe: Herbed Twice-Baked Potatoes (from allrecipes.com)


Yield: 4 servings

Ingredients:

2 medium baking potatoes 1½ ounces reduced-fat cream cheese, cubed 1 tablespoon snipped chives ¼ teaspoon salt ¼ teaspoon dried basil dash cayenne pepper 3 tablespoons fat-free milk 3 teaspoons butter, melted and divided 1 dash garlic powder 1 dash paprika

Directions:

Scrub and pierce potatoes. Bake at 375 degrees F for 1 hour or until tender. Cool for 10 minutes. Cut potatoes in half. Scoop out pulp, leaving a thin shell. In a bowl, mash the pulp with cream cheese, chives, salt, basil and cayenne. Add milk and 1½ teaspoons butter; mash. Spoon into potato shells. Drizzle with remaining butter; sprinkle with garlic powder and paprika. Place on an ungreased baking sheet. Bake for 15-20 minutes or until heated through.

Cilantro Nutrition Cilantro is generally used in small quantities, but is full of these nutrients:

Vitamin K: Has been shown to reduce the risk of bone fractures and helps with blood clotting so you don’t bleed too much, such as when you cut yourself. It is also thought to be a potential treatment for cancer and Alzheimer’s disease. Vitamin A: An antioxidant, which prevents cell damage, slows down the aging process,






Vitamin C: An antioxidant that is needed to make collagen, a tissue that holds your




Other Facts Cilantro is the Spanish word for what many parts of the world call coriander. Both the seeds and the leaves are used in cooking. It has been used throughout history as a treatment for diabetes, and thus is sometimes called the “anti-diabetes” plant. Some people have a strong aversion to the taste of cilantro, and it is thought that this could have something to do with genetics and certain taste buds. The flavor of cilantro is rapidly reduced with heat, so it is usually added at the end of cooking in recipes where the flavor is desired. Selection and Storage Look for leaves that have a deep green color with no yellow or brown spots. To store the leaves, wrap them in damp paper towel and refrigerate in a plastic bag. They will stay good this way for about 3 days. If you have the whole plant, keep in the refrigerator with the roots in a glass of water and cover the rest with a plastic bag. The whole plant will stay good for about a week. Cilantro can also be frozen in an airtight container. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Cilantro Burgers (modified from allrecipes.com)


Yield: 4 servings

Ingredients:

1 pound lean ground beef ¾ cup barbeque sauce 1 teaspoon garlic powder, or to taste 1 cup chopped fresh cilantro 4 slices reduced fat Pepper Jack cheese 8 slices sourdough bread, toasted 4 lettuce leaves 4 slices tomato

Directions:

Preheat a grill for medium heat. When hot, lightly oil the grate. In a medium bowl, lightly mix together the ground beef, barbeque sauce and garlic powder. Separate into 4 portions and flatten into patties. Grill the burgers for about 8 minutes per side, or until well done. Place a slice of cheese on top of each burger and allow it to melt for a minute. Press chopped cilantro into the melted cheese on each burger. Serve burgers on toasted sourdough bread topped with lettuce and tomato. Use other condiments to your liking.

Corn Nutrition A medium ear of corn is about 90 calories and provides these nutrients:







cells).

Fiber: Helps slow food absorption, which helps you feel full for a longer period of time and maintains blood sugar control. Fiber also helps prevent colon cancer and cardiovascular disease. Thiamin: Also known as vitamin B1, it is important for energy production for for our heart, nervous system, and muscles to function properly. Deficiency of this vitamin can lead to serious health issues. Magnesium: Is a mineral that our bodies need for our muscles to function properly. We

also need it to produce energy and protein.

Manganese: A mineral that helps your body form tissues, bones, and hormones. It also


Phytonutrients: Different phytonutrients are found in different colors of corn. For example, yellow corn is high in carotenoids. These phytonutrients have antioxidant properties that are thought to help prevent cancer and other diseases.

Other Facts Corn on the cob, popcorn, corn bread, corn chips, corn tortillas... corn is certainly eaten in a large variety of ways! In fact, corn is the number one crop grown in America. Corn also has many other uses, such as being used in biofuel. Sweet corn is a popular type of corn that is comprised of more sugar and less starch, which gives it the sweet flavor it’s named for. Selection and Storage Choose corn that has bright green husks with no wilting. The kernels of corn should be tight together. Corn with husks should be kept in the refrigerator and using within 2 days. To freeze an ear of corn, blanch it for 7-11 minutes (depending on size). They can be frozen for up to a year. To freeze just the kernels, blanch the ear of corn for about 5 minutes, then cut the kernels off the ear. The kernels can be frozen for up to 3 months. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Corn & Broccoli Calzones (from Park Ridge Organics) Preparation Time: 45 minutes Yield: 6 calzones Ingredients: 1 1/2 cups chopped broccoli florets 1 1/2 cups fresh corn kernels, 1 cup shredded part-skim mozzarella cheese 2/3 cup part-skim ricotta cheese 4 scallions, thinly sliced 1/4 cup chopped fresh basil 1/2 teaspoon garlic powder 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper All-purpose flour, for dusting 20 ounces prepared whole-wheat pizza dough,

thawed if frozen (If you have a Festival Foods nearby,

you can purchase pizza dough in the Bakery Dept.)

2 teaspoons canola oil Directions: Position racks in upper and lower thirds of oven; preheat to 475°F. Coat 2 baking sheets with cooking spray. Combine broccoli, corn, mozzarella, ricotta, scallions, basil, garlic powder, salt and pepper in a

large bowl.

On a lightly floured surface, divide dough into 6 pieces. Roll each piece into an 8-inch circle.

Place a generous 3/4 cup filling on one half of each circle, leaving a 1-inch border of dough.

Brush the border with water and fold the top half over the filling. Fold the edges over and crimp

with a fork to seal. Make several small slits in the top to vent steam; brush each calzone with oil.

Transfer the calzones to the prepared baking sheets.

Bake the calzones, switching the pans halfway through, until browned on top, about 15 minutes.

Let cool slightly before serving.

Cucumber Nutrition A whole cucumber is about 30 calories and full of these nutrients:

*Vitamin K: Has been shown to reduce the risk of bone fractures and helps with blood clotting so you don’t bleed too much, such as when you get a cut. It is also thought to be a potential treatment for cancer and Alzheimer’s disease. *Vitamin C: An antioxidant, which breaks down free radicals. Free radicals are products






cells).

Molybdenum: We need this mineral, but in very small amounts that are easily found in

the foods we eat. Molybdenum is not fully understood yet, but is known to be a factor in

development of the nervous system and energy production. It is used to treat Wilson’s

disease, which is a rare disease where a person cannot properly process copper in their

body.

Potassium: An electrolyte needed in every cell of your body. It is required for your heart and other muscles to function properly. It is also linked to improved bone health, lower blood pressure, and a reduced risk of stroke.

Other Facts Did you know that cucumbers are actually a fruit? There are many types of cucumbers, but the

two major types are pickling and slicing. Slicing cucumbers are eaten fresh. Pickling cucumbers,

as you might have guessed, are produced to be uniform size and optimal for making pickles. A

funny bit of history is that cucumbers once had the nickname “cowcumber.” In England in the

17th century, there was a period of time where fruits and vegetables were considered

inadequate and only fit for consumption by cows. (Which obviously is not true!)

Selection and Storage Choose cucumbers that are medium to dark green without yellow spots. An interesting thing to note is that cucumbers with thin skins will have fewer seeds that cucumbers with thick skins. To store cucumbers, keep them sealed in a plastic bag in the refrigerator for up to one week. A partially used cucumber can be kept in the refrigerator for another 1-2 days. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Cool Cucumber Pasta Salad (from Park Ridge Organics) Preparation Time: 20 minutes Yield: 8 servings

Ingredients: 8 ounces tube pasta 1 tablespoon vegetable oil 2 medium cucumbers, thinly sliced 1 medium onion, thinly sliced 1 1/2 cups sugar 1 cup water 3/4 cup vinegar 1 tablespoon prepared mustard 1 tablespoon dried parsley flakes 1 teaspoon salt 1 teaspoon pepper 1/2 teaspoon garlic salt Directions: Cook the pasta according to package

directions; drain and rinse in cold water. Place in a large bowl; stir in oil, cucumbers and onion.

Combine remaining ingredients; pour over salad and toss. Cover and chill for 3-4 hours, stirring

occasionally. Serve with a slotted spoon.

Daikon Nutrition Daikon radishes provide these nutrients:








*Folate (or folic acid): Also known as vitamin B9, it is needed by our bodies to form new cells and build DNA, our genetic blueprint. Folic acid deficiency can lead to anemia, or lack of red blood cells. Getting enough is especially important during pregnancy, because deficiency could cause neural tube defects in the baby. Folate has also been shown to act as an antidepressant, and might help reduce the risk of cardiovascular disease and cancer. *Potassium: An electrolyte needed in every cell of your body. It is required for your heart and other muscles to function properly. It is also linked to improved bone health, lower blood pressure, and a reduced risk of stroke. *Copper: A mineral that helps with the formation of red blood cells along with iron. It also helps to keep a healthy bones, blood vessels, and a good immune system.

Other Facts Daikon, in Japanese, means “large root.” This radish goes by many names, including Oriental radish, Japanese radish, White radish, Chinese radish, lo bok, and mooli. While it looks like a white carrot, the flavor is similar to normal radishes. It is a common ingredient in many different types of Asian cooking. In Japan, daikon is also used to make different types of pickles. Selection and Storage Choose daikon that is firm and shiny without any bruising or cracking. It can be stored in the refrigerator for up to 3 days, tightly wrapped in plastic. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Korean-Style Daikon Radish with Chicken (modified from food.com) Preparation time: 40 minutes Yield: 2 servings

Ingredients: 1 medium daikon radish 2 boneless chicken breasts ½ teaspoon chili flakes 1 tablespoon vegetable oil 1 crushed garlic clove 1 teaspoon sesame oil

For the sauce:

2 cups chicken stock 3 tablespoons soy sauce 2 tablespoons sake 1 tablespoon sugar ¼ teaspoon mirin rice wine pepper

Directions:

Peel daikon and cut into ½-inch half moons.

Cut chicken into 1-inch pieces.

Heat oil. Add daikon and chicken and sauté over high heat. Stir in crushed garlic and chili

flakes/pepper.

Add all ingredients for the cooking sauce. Cook over medium heat, constantly skimming.

When the sauce has nearly evaporated, sprinkle sesame oil.

Remove from heat and serve. Great with rice.

Even better the day after!

Dill Nutrition The following nutrients are provided by dill:

Vitamin A: An antioxidant, which prevents cell damage, slows down the aging process,






Vitamin C: An antioxidant that is needed to make collagen, a tissue that holds your muscles, bones, and tissues together. It helps support a healthy immune system and helps your body heal from cuts or wounds. It also helps your body absorb iron and folate from food, which prevents anemia. Manganese: A mineral that helps your body form tissues, bones, and hormones. It also is needed for the brain and nervous system to function properly. Calcium: An important mineral for the formation of bones and the prevention of osteoporosis. It also helps regulate muscles and blood vessels. Iron: A mineral we need for our blood to carry oxygen throughout our body. Iron deficiency leads to anemia, which causes symptoms such as fatigue, dizziness, and decreased immunity. Volatile Oils: Oils found in plants that help to protect against bacterial growth, therefore

improving the safety of foods. These oils are also thought to be anti-inflammatory and

could potentially help people with conditions such as arthritis.

Flavonoids: A group of phytonutrients with antioxidant properties that help prevent cancer and cardiovascular disease. They also prevent urinary tract infections by preventing growth of the bacteria that cause them.

Other Facts Dill is a tangy herb used to flavor a variety of dishes. Dill leaves can be used either fresh or dried. Dill seeds are also used as a spice, and have been used throughout history as a cure for stomach aches. Selection and Storage Fresh dill will have a more powerful flavor than dried dill. It is usually okay to choose dill leaves that appear slightly wilted, as they begin to wilt very soon after being harvested. Store fresh dill in the refrigerator for 1-2 days wrapped in damp paper towel. Dill seeds can be stored for up to 6 months in a sealed glass container kept in a cool, dry place. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: German Potato Salad with Dill (from Park Ridge Organics)

Yield: 6 servings

Ingredients:

2 1/4 pounds medium-size red-skinned potatoes, unpeeled, cut into 1/4-inch-thick slices 6 bacon slices, chopped 1/2 cup finely chopped red onion 1/2 cup white wine vinegar 1/2 cup water 2 teaspoons coarse-grained mustard 2 teaspoons sugar 2 teaspoons salt 1/2 teaspoon ground black pepper 1/4 cup chopped fresh dill Directions: Steam potatoes until tip of knife easily pierces center of slices, about 10 minutes. Transfer to

large bowl. Cover with foil.

Sauté bacon in large skillet over medium heat until brown, about 3 minutes. Using slotted spoon, transfer bacon to paper towels. Discard all but 2 1/2 tablespoons drippings. Heat drippings in

skillet over medium heat. Add onion; sauté 2 minutes. Whisk in next 6 ingredients. Simmer until

mixture is reduced to 2/3 cup, about 4 minutes. Remove from heat.

Add potatoes to skillet and toss to coat with dressing. Let stand 3 minutes. Sprinkle with

chopped bacon and fresh dill; toss. Season to taste with salt and pepper. Transfer potato salad

to serving platter. Serve warm.

Edamame Nutrition Edamame is about 110 calories per ½-cup serving, and is full of these nutrients:

Protein: ½ cup of edamame provide 11g protein. This includes all 9 essential amino acids which are needed for basically every function in our bodies. The protein content of edamame gives it the nickname “the super vegetable.” Omega-3 Fatty Acids: These fatty acids are “good fats” that are essential for our bodies and only obtained through food. They act as an anti-inflammatory and help to prevent heart disease. They are also necessary for good brain and nerve functioning. **Folate (or folic acid): Also known as vitamin B9, it is needed by our bodies to form

new cells and build DNA, our genetic blueprint. Folic acid deficiency can lead to anemia,

or lack of red blood cells. Getting enough is especially important during pregnancy,

because deficiency could cause neural tube defects in the baby. Folate has also been

shown to act as an antidepressant, and might help reduce the risk of cardiovascular

disease and cancer.

*Vitamin A: An antioxidant, which prevents cell damage, slows down the aging process,






*Vitamin C: An antioxidant that is needed to make collagen, a tissue that holds your muscles, bones, and tissues together. It helps support a healthy immune system and helps your body heal from cuts or wounds. It also helps your body absorb iron and folate from food, which prevents anemia. *Iron: A mineral we need for our blood to carry oxygen throughout our body. Iron

deficiency leads to anemia, which causes symptoms such as fatigue, dizziness, and

decreased immunity.

Other Facts Edamame is actually an immature soybean. It’s name means “twig bean” in Japanese, because it is clipped with the twig still attached. Edamame is commonly eaten whole or as a dip. Selection and Storage

Edamame is most often sold frozen in stores. When choosing fresh edamame, you want to look

for a bright green color free of spots. To store it fresh, you should keep the edamame in a

perforated plastic bag. It will stay good in the refrigerator for up to 5 days.


Recipe: Herbed Corn and Edamame Succotash (from eatingwell.com) Preparation Time: 25 minutes Yield: 6 servings

Ingredients: 1 1/2 cups frozen or fresh shelled edamame 1 tablespoon canola oil 1/2 cup chopped red bell pepper 1/4 cup chopped onion 2 cloves garlic, minced 2 cups corn kernels 3 tablespoons dry white wine or water 2 tablespoons rice vinegar 2 tablespoons chopped fresh parsley 2 tablespoons chopped fresh basil or 1 teaspoon dried 1/2 teaspoon salt Freshly ground pepper to taste Directions: Cook edamame in a large saucepan of lightly salted water until tender, about 4 minutes. Drain well. Heat oil in a large nonstick skillet over medium heat. Add bell pepper, onion and garlic; cook, stirring frequently, until vegetables start to soften, about 2 minutes. Stir in corn, wine (or water) and the edamame; cook, stirring frequently, for 4 minutes. Remove from the heat. Stir in vinegar, parsley, basil, salt and pepper. Serve immediately.

Edible Flowers Nutrition Nasturtium is one type of edible flower and provides these nutrients:

Vitamin C: An antioxidant, which breaks down free radicals. Free radicals are products of metabolism as well as products of smoking, toxins, radiation, and other environmental exposures that can build up in our bodies. Vitamin C is also needed to make collagen, a tissue that holds your muscles, bones, and tissues together. It helps support a healthy immune system and helps your body heal from cuts or wounds. It assists your body in absorbing iron and folate from food, which helps prevents anemia (lack of red blood cells). Iron: A mineral we need for our blood to carry oxygen throughout our body. Iron deficiency leads to anemia, which causes symptoms such as fatigue, dizziness, and decreased immunity.

Another type of edible flower is calendula, which provides these nutrients: b A group of phytonutrients with antioxidant properties that help prevent cancer and

cardiovascular disease. Antioxidants help break down free radicals in our bodies. Free

radicals are a product of metabolism as well as products of smoking, toxins, radiation,

and other environmental exposures that can build up in our bodies. They also prevent

urinary tract infections by preventing growth of bacteria that cause the infections.

Other Facts Edible flowers not only can be included as part of a recipe, they can be used as a garnish to make any dish prettier. Many of the edible flowers are also used for other purposes. For example, calendula is known to have anti-inflammatory properties and can be applied to minor wounds. Selection and Storage You should never eat flowers from a floral shop, because they have been treated with chemicals. Flowers are generally best when picked and used as soon as possible. Keep them in the refrigerator in a plastic bag. To make the flowers “perk up,” you can put them in a bowl of ice water for 30-60 seconds. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Organic Calendula Cheese Ball (from Park Ridge Organics) Ingredients: 1 lb. cream cheese, softened to room temperature 1 cup extra sharp cheddar cheese, finely grated ¼ cup green bell pepper, finely chopped ¼ cup sweet red pepper, finely chopped ¼ cup carrot, finely chopped ½ cup organic calendula petals, chopped 2 tablespoons scallion, finely chopped ¼ teaspoon tamari ¼ teaspoon cayenne pepper Freshly ground white pepper to taste 1 cup organic calendula petals (picked the morning you plan to serve the dish) Directions: 1. Mix all ingredients, except the final cup of calendula petals, together in a bowl and refrigerate for at least an hour. 2. Form the cheese mixture into a ball. I use my bare hands or waxed paper to shape it. 3. Wrap the ball with waxed paper or baking parchment and refrigerate overnight to allow flavors to meld. 4. An hour before serving, roll the ball in the calendula petals and set at the center of a serving plate. For an elegant touch, cover the plate with nasturtium leaves, and sprinkle additional petals on the leaves. For simplicity, surround the ball with crackers. Provide a spreader or butter knife.

Eggplant Nutrition A whole eggplant is only about 100 calories, and is a source of these nutrients:

*Fiber: Helps slow food absorption, which helps you feel full for a longer period of time and maintains blood sugar control. Fiber also helps prevent colon cancer and cardiovascular disease. Manganese: A mineral that helps your body form tissues, bones, and hormones. It also is needed for the brain and nervous system to function properly. Potassium: An electrolyte needed in every cell of your body. It is required for your heart and other muscles to function properly. It is also linked to improved bone health, lower blood pressure, and a reduced risk of stroke. Folate (or folic acid): Also known as vitamin B9, it is needed by our bodies to form new

cells and build DNA, our genetic blueprint. Folic acid deficiency can lead to anemia, or

lack of red blood cells. Getting enough is especially important during pregnancy,



disease and cancer.

Nansunin: This is a type of phytonutrient, more specifically an anthocyanin, that gives eggplant its distinctive color. It is a power antioxidant that may help prevent cardiovascular disease and cancer.

Other Facts Eggplants are a member of the nightshade family, along with tomatoes, potatoes, and and

sweet peppers. They are a common ingredient in French, Spanish, Asian, and Middle Eastern

cooking. Eggplants are often used as a meat substitute. One type of eggplant is the Asian

eggplant, which is colored like an eggplant but shaped like zucchini. It is a more sweet and

tender type of eggplant and can be cooked with its skin.

Selection and Storage To choose an eggplant, you want to pick one that is heavy for its size. Look for an eggplant with firm skin and no discoloration. Eggplants can be stored in the refrigerator for up to a week, best if kept in a plastic bag in the crisper drawer. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Eggplant "Meatballs" (from Park Ridge Organics)

Ingredients: 3 T. extra virgin olive oil 1 medium onion, diced 4 C. unpeeled diced eggplant 2 C. dried bread crumbs 2 large eggs, beaten 1 C. grated Parmesan cheese ¼ C. shredded sharp cheddar cheese 3 cloves of garlic, grated Zest of 1 lemon ¼ C. chopped fresh parsley ¼ C. chopped fresh basil Salt and pepper Vegetable oil spray Directions: Heat a large skillet and coat with olive oil. When the skillet is hot, add the onion and sauté over

medium heat until translucent, about 5 minutes. Add the eggplant and sprinkle with a pinch of

salt.

Saute until its soft, about 8 to 10 minutes. If the eggplant dries out too quickly and sticks, add a

little bit more olive oil. Transfer to a large mixing bowl.Place one cup of softened eggplant in the

blender or food processor and process into a smooth puree. Return to the mixing bowl with the

rest of the eggplant. Add the remaining ingredients

(except the vegetable spray) and mix well. If the mixture seems too dry, add a teaspoon of oil. Line a baking sheet with foil and spray with non-stick spray. Preheat the oven to 375 F. Wet

your hands with a little water and shape the eggplant mixture into balls, using about two large

tablespoons per ball. Place "meatballs" on the prepared baking sheet and spray lightly with the

vegetable oil spray. Bake for 25 minutes until deep golden brown and slightly crusty. Do not

overbake or they will be too dry. Remove sheet from oven and cover with foil to let the

meatballs steam until ready to serve.

Drizzle with tomato sauce and serve warm or at room temperature.

Fennel Nutrition A 1 cup serving of fennel (about half a bulb) is 25 calories and provides these nutrients:

*Fiber: Helps slow food absorption, which helps you feel full for a longer period of time and maintains blood sugar control. Fiber also helps prevent colon cancer and cardiovascular disease. *Potassium: An electrolyte needed in every cell of your body. It is required for your heart and other muscles to function properly. It is also linked to improved bone health, lower blood pressure, and a reduced risk of stroke. *Vitamin C: An antioxidant, which breaks down free radicals. Free radicals are products






cells).

Manganese: A mineral that helps your body form tissues, bones, and hormones. It also is needed for the brain and nervous system to function properly. Flavonoids: A group of phytonutrients with antioxidant properties that help prevent

cancer and cardiovascular disease. They also prevent urinary tract infections by

preventing growth of the bacteria that cause them.

Other Facts Fennel is a unique vegetable that is known for its flavor of anise or licorice. It is a bulb-shaped vegetable with stalks and leaves, all of which are edible. Fennel seeds are also used as a spice. It known for a variety of medicinal uses, from improving eyesight to helping breastfeeding mothers produce more milk. Fennel plays a prominent role in Greek mythology, making it a very historic vegetable. In the story of Prometheus, a fennel stalk was used to steal fire from the gods. Selection and Storage Choose fennel with a firm, solid bulb that is white to light green in color. The stalk and leaves should be a bright green color. Store in the refrigerator in a plastic bag for up to 5 days. It is best to use fennel as soon as possible because it loses flavor over time. Fennel seeds can be stored for up to 6 months in a cool, dry location. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Baked Fennel with Parmesan Cheese (from Park Ridge Organics) Preparation Time: 45 minutes Yield: 4 servings

Ingredients: 2 fennel bulbs 1 tablespoon butter 3/4 cup half-and-half cream 3/4 cup sour cream 1/4 cup grated Parmesan cheese pepper to taste Directions: Preheat the oven to 400 degrees F (200 degrees C). Cut the base off of the fennel bulbs, and

cut a cone shape into the base to remove the core. You can see the core because it is whiter

than the surrounding green. This is optional, but helps the fennel cook faster. Slice the fennel

vertically (upright) into 1/4 inch thick slices.

Melt the butter in a large skillet over medium heat. Add the fennel, and fry for about 5 minutes.

Stir in the half-and-half, pepper and sour cream until well blended. Transfer to a shallow baking

dish. Sprinkle Parmesan cheese over the top.

Bake for 30 minutes in the preheated oven, or until the top is golden brown and the fennel is

tender enough to pierce with a fork.

Garlic Nutrition

A garlic clove is about 5 calories. Garlic cloves provides these nutrients:

Vitamin C: An antioxidant, which breaks down free radicals. Free radicals are products






cells).

Manganese: A mineral that helps your body form tissues, bones, and hormones. It also is needed for the brain and nervous system to function properly. Vitamin B6: This vitamin helps maintain nerve functioning, make antibodies, and form red blood cells. It also helps with blood sugar control and is thought to help prevent cardiovascular disease. Selenium: This mineral is needed in our body in small amounts. It helps to form antioxidants in our bodies. It is also used to treat diseases including cardiovascular disease, arthritis, hypothyroidism, osteoporosis, and to prevent cancer.

Other Facts Garlic may be most popular for its supposed ability to ward off vampires, but it is also a very common ingredient that adds strong flavor to any dish. Many people do not realize that the entire garlic plant can be used in cooking. The garlic bulb, which contains cloves, is the part that is usually cut and chopped or minced for recipes. However, the garlic scape, which is the green stalk that the bulb grows from, can also be used in recipes. The scape is removed to let the bulb mature completely; if the garlic is eaten before this point it is referred to as green garlic. Selection and Storage Fresh garlic will be much more flavorful than its dried counterpart. Choose bulbs that are firm, plump, and dry. Avoid moldy, damp, or wilting bulbs. You can store the whole garlic bulb for up to one month in a cool, dry location; it doesn’t have to be kept in the refrigerator. Once the bulb is broken, it will only be good for a few more days. Garlic scapes can be stored in the refrigerator for up to one month, and should be kept in a paper bag. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Roasted Chicken Breasts Stuffed with Goat Cheese and Fresh Garlic (from Park Ridge Organics)

Yield: 2 servings Ingredients: 2 ounces goat cheese 1/2 teaspoon lemon zest 2 teaspoons lemon juice 1 teaspoon chopped parsley 2 stalks fresh, green garlic 2 medium bone-in, skin-on chicken breasts olive oil salt and pepper Directions: Preheat oven to 425 degrees. In a bowl, mix the goat cheese with the lemon zest, juice, and parsley until well blended. Slice

the garlic bulbs very thinly and chop about 1/3 of the green stalks. Add garlic to the goat cheese

mixture.

Loosen the skin on the chicken breasts by running your fingers underneath it, leaving it attached

at the edges. Cut a deep slit - about 3 inches long and and inch and a half deep - into the thick,

meatier side of each breast.

Using half of the goat cheese for each chicken breast, stuff half of that portion into the slit,

pushing it as deep as possible into the chicken breast. Use a toothpick or two to close the slit if

necessary.

Put the other half under the skin and slide your finger across the top of the skin to spread the

cheese out. Repeat with the other chicken breast.

Rub both breasts with olive oil and season well with plenty of salt and pepper. Place on a lined

baking sheet. Cook for about 30 minutes, or until the skin is brown and crisp.

Ground Cherries Nutrition One cup of ground cherries is about 70 calories and full of these nutrients:







**Vitamin C: An antioxidant that is needed to make collagen, a tissue that holds your muscles, bones, and tissues together. It helps support a healthy immune system and helps your body heal from cuts or wounds. It also helps your body absorb iron and folate from food, which prevents anemia. *Fiber: Helps slow food absorption, which helps you feel full for a longer period of time and maintains blood sugar control. Fiber also helps prevent colon cancer and cardiovascular disease. *Potassium: An electrolyte needed in every cell of your body. It is required for your heart and other muscles to function properly. It is also linked to improved bone health, lower blood pressure, and a reduced risk of stroke. *Niacin: Niacin, also known as vitamin B3, helps our body make energy, produce

hormones (chemical messengers in our bodies), and keep our nervous system

functioning properly. One important thing it is used for is raising “good” cholesterol and

lower “bad” cholesterol.

Other Facts Ground cherries are also known as cape gooseberries because of their brown, papery covering that looks like a cape. Ground cherries basically look like cherry tomatoes, but are a yellow-orange color. Their tart taste is similar to cherries. Selection and Storage Choose ground cherries that are brightly colored and free of mold or mushy spots. You also want to look for capes that are dry. To store, keep in the refrigerator for up to one week. Don’t wash them before storing. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Ground Cherry Salsa (from catertots.net) Preparation Time: 30 minutes

Ingredients:

½ pint of Ground Cherries, each one halved

¼ Red Onion, diced ¼ jalapeno, diced Cilantro, chopped Red Bell Pepper, diced Very small squeeze Lime Juice 1 tsp. Extra Virgin Olive oil Very small pinch Salt Directions: Mix everything together and let sit for 30 minutes so the flavors can come together. Do not overdue it with the salt or lime; the small amount of salt is only needed to draw out liquid from the cherries so they can macerate with the olive oil and lime juice.

Kale Nutrition

½ cup cooked kale is only 20 calories and provides these nutrients:







**Vitamin C: An antioxidant that is needed to make collagen, a tissue that holds your







*Potassium: An electrolyte needed in every cell of your body. It is required for your

heart and other muscles to function properly. It is also linked to improved bone health,

lower blood pressure, and a reduced risk of stroke.

*Calcium: An important mineral for the formation of bones and the prevention of

osteoporosis. It also helps regulate muscles and blood vessels.

Other Facts Kale is a leafy green vegetable and a form of cabbage that doesn’t form a head. It grows well in cool weather, and in fact tastes more flavorful after it goes through a frost. In Scotland, kale was historically such a staple that it was used in their everyday language with different meanings. They would say such things like “come to kale,” meaning “come to dinner,” and “feeling off one’s kale,” meaning “feeling too ill to eat.” Selection and Storage Choose kale with a deep color free of wilting and brown spots. Kale with smaller leaves will

have a more mild flavor and be more tender. Keep kale for up to five days in the refrigerator in

an airtight plastic bag. Do not wash before storing. Keep in mind that the longer kale is stored,

the more bitter its flavor will become.


Recipe: Baked Kale Chips (from eatingwell.com) Preparation Time: 25 minutes Yield: 4 servings

Ingredients: 1 large bunch kale, tough stems removed, leaves torn into pieces 1 tablespoon extra-virgin olive oil 1/4 teaspoon salt Directions: Position racks in upper third and center of oven; preheat to 400°F. If kale is wet, very thoroughly pat dry with a clean kitchen towel; transfer to a large bowl. Drizzle the kale with oil and sprinkle with salt. Using your hands, massage the oil and salt onto the kale leaves to evenly coat. Fill 2 large rimmed baking sheets with a layer of kale, making sure the leaves don’t overlap. (If the kale won’t all fit, make the chips in batches.) Bake until most leaves are crisp, switching the pans back to front and top to bottom halfway through, 8 to 12 minutes total. (If baking a batch on just one sheet, start checking after 8 minutes to prevent burning.) Store in an airtight container at room temperature for up to 2 days.

Kohlrabi Nutrition

½ of a medium kohlrabi is 25 calories and provides these nutrients:








*Fiber: Helps slow food absorption, which helps you feel full for a longer period of time and maintains blood sugar control. Fiber also helps prevent colon cancer and cardiovascular disease. Potassium: An electrolyte needed in every cell of your body. It is required for your heart and other muscles to function properly. It is also linked to improved bone health, lower blood pressure, and a reduced risk of stroke. Calcium: An important mineral for the formation of bones and the prevention of osteoporosis. It also helps regulate muscles and blood vessels. Vitamin B6: This vitamin helps maintain nerve functioning, make antibodies, and form red blood cells. It also helps with blood sugar control and is thought to help prevent cardiovascular disease.

Other Facts Kohlrabi, or German turnip, is a versatile vegetable that can be eaten raw or cooked. It has a bulb that tastes like a combination of broccoli and cucumber. Baby kohlrabi is crunchy and juicy, much like an apple. The leaves can be used as collard greens would be. Kohlrabi is a very popular vegetable in Kashmir, a region of India. Selection and Storage Look for kohlrabi that is firm, not cracked, and heavy for its size. The leaves can be refrigerated for up to 3 days wrapped in paper towel in a plastic bag. The bulb can be kept in the refrigerator for up to 10 days. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Kohlrabi Soup (from Park Ridge Organics) Preparation Time: 35 minutes Yield: 4 servings

Ingredients:

2 tablespoons butter 1 medium onion, chopped 1 pound kohlrabi bulbs, peeled and chopped 2½ cups vegetable stock 2½ cups milk 1 bay leaf Salt and black pepper Directions: Melt butter in a large pan with a lid. Add onions and cook gently until soft, about 10 minutes. Add kohlrabi and cook 2 minutes. Add vegetable stock, milk and bay leaf to pan, and bring to a boil. Cover, reduce heat to low and simmer 25 minutes or until kohlrabi is tender. Let cool a few minutes and remove bay leaf. Using a blender or food processor, puree soup until smooth. You may want to strain the soup through a fine sieve if the kohlrabi is especially fibrous. Season to taste with salt and pepper.

Leeks Nutrition One leek is 50 calories and a source of these nutrients:







**Vitamin K: Has been shown to reduce the risk of bone fractures and helps with blood clotting so you don’t bleed too much, such as when you get a cut. It is also thought to be a potential treatment for cancer and Alzheimer’s disease. *Vitamin C: An antioxidant that is needed to make collagen, a tissue that holds your muscles, bones, and tissues together. It helps support a healthy immune system and helps your body heal from cuts or wounds. It also helps your body absorb iron and folate from food, which prevents anemia. *Folate (or folic acid): Also known as vitamin B9, it is needed by our bodies to form





disease and cancer.

Manganese: A mineral that helps your body form tissues, bones, and hormones

(chemical messengers in our body). It also is needed for the brain and nervous system

to function properly.

Other Facts Leeks are a sweeter, more mild member of the onion family. Usually, the bulb and bottom portion of the stalk is the portion that is eaten. Sometimes the green stalk is used to flavor stock. Leeks are one of the national emblems in Wales. In fact, the Welsch Guard, a division of the British Army, includes the leek in their cap badge. Therefore, leeks are commonly found in Welsch cuisine. Selection and Storage Look for firm stalks that have the most white-light green portions possible, because this is the edible portion. Leeks can be kept in a plastic bag for up to 2 weeks in the refrigerator. Leeks can be frozen after blanching, and will stay good for up to 3 months. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Stir-Fried Sesame Chicken and Leek (from Park Ridge Organics)

Yield: 4 servings Ingredients: 2 tablespoons sesame seeds 1 tablespoon oil 1 1/2-2 lbs. chicken tenderloins, cut diagonally into strips 1 leek, julienned 2 cloves garlic, crushed 2 tablespoons soy sauce 1 tablespoon mirin 1 teaspoon sugar Directions: Heat a wok until very hot, add the sesame seeds and dry-fry over high heat until they are golden brown. Remove the seeds from the wok. Reheat the wok, add the oils and swirl them around to coat the side. Stir-fry the chicken strips in three batches over high heat, tossing constantly until just cooked. Reheat the wok before each addition. Return all the chicken to the wok. Add the julienned leek and the garlic and cook for 1-2 minutes, or until the leek is soft and golden. Check that the chicken is cooked through; if it is not cooked, reduce heat and cook, covered, for

2 minutes, or until it is completely cooked.

Add the soy sauce, mirin, sugar and toasted sesame seeds to the wok, and toss well to combine. Season with salt and pepper, and serve immediately. Great served over pasta or rice.

Lettuce: Nutrition 1½ cups of lettuce is only 10 calories but full of these nutrients:







**Vitamin K: Has been shown to reduce the risk of bone fractures and helps with blood clotting so you don’t bleed too much, such as when you cut yourself. It is also thought to be a potential treatment for cancer and Alzheimer’s disease. *Vitamin C: An antioxidant that is needed to make collagen, a tissue that holds your muscles, bones, and tissues together. It helps support a healthy immune system and helps your body heal from cuts or wounds. It also helps your body absorb iron and folate from food, which prevents anemia. *Folate (or folic acid): Also known as vitamin B9, it is needed by our bodies to form





disease and cancer.

Other Facts There are many different types of lettuce. Butterhead lettuce comes in different varieties including Boston, Bibb, Buttercrunch, and Tom Thumb. Butterhead lettuce, as the name implies, has a slightly buttery flavor. It is a great lettuce to use in a salad or add to a sandwich. Summer crisp lettuce is also known as French crisp or Batavian lettuce. It is an intermediate between iceberg lettuce and butterhead lettuce. Selection and Storage Choose lettuce that is a vibrant green and doesn’t have any wilting. Fresh lettuce can be stored in its original container, and washed and dried lettuce can be stored in a plastic bag for up to five days in the refrigerator. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Asparagus and Butterhead Lettuce Salad (from myrecipes.com) Preparation Time: 30 minutes Yield: 4 servings

Ingredients: 1 bunch asparagus (about 1 lb.) 2 heads butterhead lettuce such as Boston or Bibb 3 tablespoons extra-virgin olive oil 5 teaspoons fresh lemon juice 1/2 teaspoon honey 1/2 teaspoon salt 1/4 teaspoon freshly shredded lemon zest 1/4 teaspoon freshly ground black pepper 1/8 teaspoon dry mustard 4 ounces perlini mozzarella (tiny balls) 2 tablespoons pine nuts Directions: Hold the end of an asparagus stalk and bend until it snaps

off. Repeat with remaining stalks and discard woody ends. Slice trimmed spears on the diagonal

into 1/8-inch lengths, leaving tips about 1 inch long.

Remove and discard outer leaves of lettuce heads. Tear remaining leaves into bite-size pieces.

Rinse and dry. Set aside.

In a small bowl or measuring cup, whisk together olive oil, lemon juice, honey, salt, lemon zest, pepper, and dry mustard until creamy-looking. In a large bowl, toss lettuce with 3 tbsp. dressing. Divide lettuce among 4 salad plates. Toss asparagus pieces with remaining dressing and spoon over lettuces, dividing evenly. Sprinkle salads with perlini and pine nuts. Serve immediately.

Lettuce: Romaine Nutrition Six leaves of Romaine lettuce are 20 calories and full of these nutrients:










*Folate (or folic acid): Also known as vitamin B9, it is needed by our bodies to form new cells and build DNA, our genetic blueprint. Folic acid deficiency can lead to anemia, or lack of red blood cells. Getting enough is especially important during pregnancy, because deficiency could cause neural tube defects in the baby. Folate has also been shown to act as an antidepressant, and might help reduce the risk of cardiovascular disease and cancer. Potassium: An electrolyte needed in every cell of your body. It is required for your heart and other muscles to function properly. It is also linked to improved bone health, lower blood pressure, and a reduced risk of stroke. Calcium: An important mineral for the formation of bones and the prevention of

osteoporosis. It also helps regulate muscles and blood vessels.

Other Facts Romaine lettuce is also known as Cos lettuce after the Greek island Kos where it originated. Romaine lettuce has a taller head than other types of lettuce, and the leaves have ribs that run down the middle. A milky fluid is usually found in the ribs of the outer leaves, and this gives the lettuce a bitter taste. Romaine is tolerant of heat, which is different than most lettuces. It is the type of lettuce used in the popular Caesar salad. Selection and Storage To choose a good head of Romaine, look for leaves that are bright green and bunched close

together. Avoid leaves that are brown or wilting. To store, rinse the leaves and dry using paper

towels. Keep them for up to one week in a plastic bag in the refrigerator.


Recipe: Strawberry and Feta Salad (from allrecipes.com)


Yield: 10 servings

Ingredients:

1 cup slivered almonds 2 cloves garlic, minced 1 teaspoon honey 1 teaspoon Dijon mustard 1/4 cup raspberry vinegar 2 tablespoons balsamic vinegar 2 tablespoons brown sugar 1 cup vegetable oil 1 head romaine lettuce, torn 1 pint fresh strawberries, sliced 1 cup crumbled feta cheese Directions: In a skillet over medium-high heat, cook the almonds, stirring frequently, until lightly toasted. Remove from heat, and set aside. In a bowl, prepare the dressing by whisking together the garlic, honey, Dijon mustard, raspberry vinegar, balsamic vinegar, brown sugar, and vegetable oil. In a large bowl, toss together the toasted almonds, romaine lettuce, strawberries, and feta cheese. Cover with the dressing mixture, and toss to serve.

Onions, Walla Nutrition A half cup of onion is 30 calories and provides these nutrients:







cells).

*Chromium: A mineral that we need to obtain from foods we eat. It plays an important role in helping our bodies use fats and carbohydrates. Deficiency might result in impaired glucose tolerance. Vitamin B6: This vitamin helps maintain nerve functioning, make antibodies, and form red blood cells. It also helps with blood sugar control and is thought to help prevent cardiovascular disease. Folate (or folic acid): Also known as vitamin B9, it is needed by our bodies to form new cells and build DNA, our genetic blueprint. Folic acid deficiency can lead to anemia, or lack of red blood cells. Getting enough is especially important during pregnancy, because deficiency could cause neural tube defects in the baby. Folate has also been shown to act as an antidepressant, and might help reduce the risk of cardiovascular disease and cancer. Manganese: A mineral that helps your body form tissues, bones, and hormones

(chemical messengers in our bodies). It also is needed for the brain and nervous system


Other Facts Walla Walla onions, like Vidalias, are a type of sweet onion. The Walla Walla onion gets its name after the county in Washington where it was first grown using seeds from the Island of Corsica. These are the type of onions used to add to sandwiches, burgers, and in onion rings due to their mild flavor. There are some people who eat them raw, just like an apple, because of their sweet taste. Selection and Storage Choose Walla Wallas with a nice round shape and a long neck. The skin should be dry and

paper-thin. You can store them in a cool location for up to 6 weeks, or chop them up and store

them in the freezer for up to a year. You should store the onions away from apples, pears, and

celery, because they will absorb the flavors of the other produce.


Recipe: Onion-Walnut Muffins (from Park Ridge Organics)

Yield: 12 muffins Ingredients: 2 medium sweet onions, peeled and quartered 1 stick unsalted butter, melted and cooled 1 ½ cups walnuts, coarsely chopped ½ cup sugar 3 large eggs, lightly beaten ½ tbsp. salt ½ tbsp. baking powder 1 ½ cups all purpose flour Directions: Preheat oven to 425 degrees; spray one 12-cup muffin tin with

cooking spray. In a food processor, pulse the onions until pureed. Transfer 1 cup of the onion

puree to a bowl and stir in the butter, sugar and eggs. One at a time, stir in the salt, baking

powder, walnuts and flour; mix thoroughly.

Spoon the batter into prepared tin and bake for 20 minutes, or until muffins are brown and a

toothpick inserted in the center comes out clean. Let the muffins cool in the pan for 10 minutes,

then unmold them on a wire rack and let cool.

Muffins can be frozen up to 1 week. Thaw completely and rewarm before serving.

Onions, Yellow and Red Nutrition A medium onion is about 45 calories and is a source of these nutrients:








*Fiber: Helps slow food absorption, which helps you feel full for a longer period of time



Vitamin B6: This vitamin helps maintain nerve functioning, make antibodies, and form red blood cells. It also helps with blood sugar control and is thought to help prevent cardiovascular disease. Folate (or folic acid): Also known as vitamin B9, it is needed by our bodies to form new

cells and build DNA, our genetic bluepring. Folic acid deficiency can lead to anemia, or

lack of red blood cells. Getting enough is especially important during pregnancy,



disease and cancer.

Red onions are an especially good source of: Anthocyanins: The color of red onions come from anthocyanins, which are antioxidant phytonutrients. They are thought to help prevent cancer and heart disease.

Other Facts The yellow onion is also known as the storage onion, and is the most common type of onion used in the United States. They are a versatile onion as they are available year-round, and can be used in nearly any recipe that calls for onion. When they are raw they have a strong flavor, but this becomes more mild with cooking. Red onions are known for their stronger, more pungent flavor. They are a popular ingredient for salads. Selection and Storage Choose onions that are firm and have smooth outer skins. Whole onions can be stored for up to 4 weeks in a cool, dark location. If cut, they should be stored in an airtight container for up to 3 days in the refrigerator. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Onion Tart (From Park Ridge Organics) Yield: 4 servings Ingredients

6 tablespoons olive oil 2 1/2 pounds yellow onions, halved and thinly sliced 1 large sweet apple, peeled and cut into thin wedges Coarse salt All-purpose flour 3/4 pound store-bought or homemade pizza dough 8 ounces blue cheese, crumbled 1/3 cup walnuts, coarsely chopped Directions In a large skillet, heat 4 tablespoons of the oil over low heat. Add the onions, cover the skillet and cook, stirring occasionally until the onions are tender, about 25 minutes. Uncover and continue cooking, stirring frequently until the onions are golden brown, about 20 minutes more. Stir in the apple, season with salt and cook until crisp-tender, about 5 minutes longer. Preheat the oven to 500 degrees F. On a lightly floured work surface, roll the dough out to a 14-

inch round. Transfer the dough to a large baking sheet and brush the top with the remaining 2

tablespoons oil. Scatter the caramelized onion-apple mixture over the top, leaving a 1-inch

border all around. Scatter the cheese and nuts on top. Bake on the lowest rack in the oven until

the crust is crisp and the cheese has melted, 12 to 15 minutes.

Onions, Cipollini Nutrition A ½-cup serving of cipollini onions is about 30 calories and a source of:







cells).

Fiber: Helps slow food absorption, which helps you feel full for a longer period of time and maintains blood sugar control. Fiber also helps prevent colon cancer and cardiovascular disease. Vitamin B6: This vitamin helps maintain nerve functioning, make antibodies, and form red blood cells. It also helps with blood sugar control and is thought to help prevent cardiovascular disease.

Other Facts These onions are also known as Italian pearl onions. In fact, their name literally means “small onion” in Italian. They are small and generally eaten as a whole, not as part of a recipe. They are perfect for grilling on a skewer. It also works well either glazed or creamed. Selection and Storage Choose Cipollini onions with dry, papery skin. They can be stored in a cool, dry location for up to one month. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Roasted Cipollini Onions (from Cooking Light)

Yield: 10 servings

Ingredients:

2 quarts water 4 pounds Cipollini onions 4 rosemary sprigs 1 cup dry red wine 1/2 cup low-sodium soy sauce 1/3 cup balsamic vinegar 2 tablespoons olive oil 2 tablespoons honey Rosemary sprigs (optional)

Directions:

Preheat oven to 475°. Bring water to a boil in a stockpot. Add onions; cook 30 seconds. Drain; cool. Peel onions; arrange in a single layer on a jelly roll pan. Top with 4 rosemary sprigs. Combine wine, soy sauce, balsamic vinegar, olive oil, and honey, stirring with a whisk. Pour wine mixture over onions. Bake at 475° for 30 minutes, turning twice. Remove onions from pan with a slotted spoon. Carefully pour cooking liquid into a small saucepan; bring to a boil. Reduce heat; simmer 3 minutes or until mixture is the consistency of a thin syrup. Pour over onions; toss well to coat. Garnish with rosemary sprigs if desired.

Oregano Nutrition Oregano is a source of these nutrients:

**Vitamin K: Has been shown to reduce the risk of bone fractures and helps with blood clotting so you don’t bleed too much, such as when you get a cut. It is also thought to be a potential treatment for cancer and Alzheimer’s disease. Manganese: A mineral that helps your body form tissues, bones, and hormones (chemical messengers in our bodies). It also is needed for the brain and nervous system to function properly. Iron: A mineral we need for our blood to carry oxygen throughout our body. Iron deficiency leads to anemia, which causes symptoms such as fatigue, dizziness, and decreased immunity. Calcium: An important mineral for the formation of bones and the prevention of osteoporosis. It also helps regulate muscles and blood vessels. Flavonoids: A group of phytonutrients with antioxidant properties that help prevent cancer and cardiovascular disease. They also prevent urinary tract infections by preventing growth of the bacteria that cause them.

Other Facts Oregano is a member of the mint family and is probably most well-known for its use as a pizza

seasoning. However, it is also a popular herb in other dishes, especially Mediterranean cuisine.

It has been used for other purposes throughout history, such as an antiseptic by Hippocrates.

Selection and Storage Fresh oregano will have a stronger flavor than its dried counterpart. It should be wrapped in a damp paper towel and kept in the refrigerator for up to 3 days. It can also be frozen in airtight containers, both chopped and whole. Dried oregano should be stored in a cool, dark place in an airtight glass container for up to 6 months. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Chicken Lettuce Cups (from Cooking Light)

Yield: 4 servings (2 lettuce cups each)

Ingredients:

Cooking spray 1 pound ground chicken 1/4 teaspoon freshly ground black pepper 1/8 teaspoon salt 1 cup vertically sliced red onion 1/2 cup canned artichoke hearts, drained and coarsely chopped 1/4 cup diced tomato 1 tablespoon chopped fresh oregano 1 tablespoon chopped fresh flat-leaf parsley 10 pitted green olives, chopped 1/2 cup (about 3 ounces) diced fresh mozzarella cheese 1 tablespoon fresh lemon juice 8 lettuce leaves Directions: Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken, pepper, and salt to pan; cook for 3 minutes, stirring to crumble. Stir in onion and next 5 ingredients (through olives); cook for 3 minutes or until chicken is done. Stir in cheese and lemon juice. Spoon 1/4 cup chicken mixture into each lettuce leaf.

Parsley Nutrition Parsley is a source of these nutrients:

**Vitamin K: Has been shown to reduce the risk of bone fractures and helps with blood clotting so you don’t bleed too much, such as when you get a cut. It is also thought to be a potential treatment for cancer and Alzheimer’s disease. *Vitamin A: An antioxidant, which prevents cell damage, slows down the aging process,






*Vitamin C: An antioxidant that is needed to make collagen, a tissue that holds your muscles, bones, and tissues together. It helps support a healthy immune system and helps your body heal from cuts or wounds. It also helps your body absorb iron and folate from food, which prevents anemia. Volatile Oils: Oils found in plants that help to protect against bacterial growth, therefore

improving the safety of foods. These oils are also thought to be anti-inflammatory and

could potentially help people with conditions such as arthritis.


Other Facts There are different types of parsley, with the more popular varieties including curly leaf, Italian flat leaf, and Hamburg root parsley. Parsley leaves are often used as a garnish or as an herb in a recipes. Root parsley is often used in soups and stews, and is most popular in central and eastern Europe. Parsley is thought to act as a diuretic and therefore can possibly help lower blood pressure. Selection and Storage Choose fresh parsley that is a deep green color with crisp leaves. Avoid parsley that is discolored or wilting. You can store fresh parsley in a plastic bag in the refrigerator. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Turkey Tango Joes (from Park Ridge Organics)

Ingredients:

1/2 cup plus 3 tablespoons extra-virgin olive oil, divided

2 pounds ground turkey (or whatever ground meat you prefer)

Salt and freshly ground black pepper

6 sprigs oregano, leaves removed and roughly chopped (I used a tablespoon of dried oregano)

8 sprigs fresh thyme, leaves removed and roughly chopped

1 cup (a couple handfuls) fresh flat-leaf parsley leaves

2 cloves garlic

1/2 small onion, coarsely chopped

2 tablespoons red wine vinegar

1 small, 8-ounce can tomato sauce

2 teaspoons smoked paprika

2 tablespoons Worcestershire sauce

2 tablespoons dark brown sugar

1-2 teaspoons red pepper flakes, depending on your taste (optional)

4 rolls of your choice (we used kaiser rolls)

Directions:

Preheat a large sauté pan over high heat with about 3 tablespoons of olive oil. Cook the ground

turkey until browned, 7-8 minutes. Once the meat is brown, season it with salt and pepper.

While the meat is browning, add the oregano, thyme, parsley, garlic and onion to a food

processor (or blender) and pulse to finely chop everything.

With the machine running (I turned my blender off while I did this so everything wouldn't splatter

everywhere), stream in the vinegar and remaining 1/2 cup of olive oil.

Season the herb sauce (in Argentina this is called a chimichurri) with salt and freshly ground

black pepper. Add half of the chimichurri to the skillet with the meat, mix to combine.

In a small bowl, combine the tomato sauce, paprika, Worcestershire sauce and brown sugar.

Add the sauce to the pan, then bring everything up to a bubble and simmer for 2-3 minutes, until

slightly thickened. Add the red pepper flakes to taste, and salt and pepper if you feel like it

needs it.

To serve, spread the remaining chimichurri on the toast bun tops and spoon the Tango Joes

onto the bottoms. Replace the tops and chow down.

Pea Shoots Nutrition Pea shoots are a source of these nutrients:










**Folate (or folic acid): Also known as vitamin B9, it is needed by our bodies to form new cells and build DNA, our genetic blueprint. Folic acid deficiency can lead to anemia, or lack of red blood cells. Getting enough is especially important during pregnancy, because deficiency could cause neural tube defects in the baby. Folate has also been shown to act as an antidepressant, and might help reduce the risk of cardiovascular disease and cancer. **Vitamin C: An antioxidant that is needed to make collagen, a tissue that holds your muscles, bones, and tissues together. It helps support a healthy immune system and helps your body heal from cuts or wounds. It also helps your body absorb iron and folate from food, which prevents anemia.

Other Facts Pea shoots are leaves of a pea plant. While peas take all summer to grow, the shoots are harvested after 2-4 weeks depending on the season. They can be eaten in a variety of ways: stir-fried, fresh, baked, wilted, or chopped in different salads or meat dishes. Selection and Storage Pea shoots are best within 2 days after harvest. Keep them in the refrigerator wrapped in damp paper towels. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Sesame Pea-Shoot Salad (from Park Ridge Organics)

Ingredients:

2 cups sugar snap peas

1 large carrot, julienned

1 tablespoon rice vinegar

1 tablespoon sesame oil

2 teaspoons sesame seeds, toasted lightly

1/2 to 1 tablespoon packed brown sugar

2 teaspoons soy sauce

6 cups pea shoots, washed and roughly chopped

Directions:

In a medium saucepan of boiling salted water cook snap peas for 2-3 minutes. Drain in a

colander and rinse in cold water. Pat dry.

In a small bowl whisk together rice vinegar, sesame oil, sesame seeds, brown sugar, and

soy sauce until sugar is dissolved.

In a large bowl toss the pea shoots, snap peas, and carrots with the dressing.

Sugar Snap Peas Nutrition Sugar snap peas are only 15 calories per half cup, but full of these nutrients:








*Vitamin K: Has been shown to reduce the risk of bone fractures and helps with blood



Thiamin: Also known as vitamin B1, it is important for energy production for for our heart, nervous system, and muscles to function properly. Deficiency of this vitamin can lead to serious health issues. Folate (or folic acid): Also known as vitamin B9, it is needed by our bodies to form new cells and build DNA, our genetic blueprint. Folic acid deficiency can lead to anemia, or lack of red blood cells. Getting enough is especially important during pregnancy, because deficiency could cause neural tube defects in the baby. Folate has also been shown to act as an antidepressant, and might help reduce the risk of cardiovascular disease and cancer. Iron: A mineral we need for our blood to carry oxygen throughout our body. Iron

deficiency leads to anemia, which causes symptoms such as fatigue, dizziness, and

decreased immunity.

Other Facts Sugar snap peas are often eaten raw and make a great snack. They are also commonly used in salads and stir fries. Snap peas are grown in cool weather and can tolerate a light frost. Snap peas are a pod fruit. The pods are edible and each pod contains 3 to 5 peas. Selection and Storage Choose sugar snap peas that are a bright green color with no brown spots. Store them in a plastic bag in the crisper section of the refrigerator. For the best taste, use within two days. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Chicken and Snap Pea Wild Rice Salad (from allrecipes.com)

Preparation Time: 5 hours, 15 minutes

Yield: 10 servings

Ingredients:

1 1/2 cups uncooked wild rice 6 cups water 1/3 cup tarragon vinegar 3 tablespoons Dijon mustard 1 tablespoon white sugar 1 teaspoon salt 1 clove garlic, minced 1 teaspoon dried tarragon, crumbled 1/2 teaspoon black pepper 1/2 teaspoon crushed red pepper flakes 2/3 cup safflower oil 3 cups cubed cooked chicken 1 cup sliced celery 1/2 cup chopped fresh parsley 1/2 cup sliced green onion 1/2 pound sugar snap peas, strings removed 1/2 cup toasted slivered almonds

Directions:

Bring the wild rice and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the rice is tender but not mushy, 20 to 45 minutes depending on the variety of wild rice. Drain off any excess liquid, fluff the rice with a fork, and cook uncovered 5 minutes more. Scrape into a mixing bowl, and refrigerate until cold. Whisk the vinegar, mustard, sugar, salt, garlic, dried tarragon, black pepper, and red pepper flakes in a small mixing bowl until smooth. Pour the safflower oil into the dressing in a thin, steady stream while whisking vigorously until the oil has been fully incorporated into the dressing; set aside. Stir the chicken, celery, parsley, and green onion into the cooled wild rice. Stir in the dressing until evenly blended. Cover the rice mixture, and refrigerate 4 hours to overnight. Bring a small saucepan of lightly salted water to a boil. Add the sugar snap peas, and cook uncovered until just tender, about 30 seconds. Drain in a colander, then immediately immerse in ice water for several minutes until cold to stop the cooking process. Once the peas are cold, drain and cut into 1-inch diagonal pieces. Refrigerate until ready to serve. Stir the peas and toasted almonds into the rice mixture just before serving.

Snow Peas Nutrition

A ½ cup serving of cooked snow peas is 35 calories and provides these nutrients:








*Iron: A mineral we need for our blood to carry oxygen throughout our body. Iron deficiency leads to anemia, which causes symptoms such as fatigue, dizziness, and decreased immunity. *Manganese: A mineral that helps your body form tissues, bones, and hormones (chemical messengers in our bodies). It also is needed for the brain and nervous system to function properly. Potassium: An electrolyte needed in every cell of your body. It is required for your heart and other muscles to function properly. It is also linked to improved bone health, lower blood pressure, and a reduced risk of stroke.

Other Facts Snow peas are also known as Chinese pea pods. There are different theories to where the name snow pea comes from. One is that the white fleck in the pods look like snow. Another is that the peas grow near the end of winter and are able to survive if there is another frost or snowfall. Snow peas are one of the earliest plants known to be cultivated: there is evidence that it was grown 12,000 years ago along the Thailand-Burma border. Selection and Storage Look for shiny, flat pods where you can barely see the outline of the peas inside. Snow peas should be stored in a perforated bag for up to 5 days in the refrigerator. Generally they have a better flavor the sooner you eat them. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Sesame Chicken with Snow Peas (from foodnetwork.com)


Yield: 4 servings

Ingredients:

5 tablespoons low-sodium soy sauce 4 teaspoons toasted sesame oil 2 teaspoons honey 1¼ pounds skinless, boneless chicken breasts, cut into 3/4-inch chunks 6 teaspoons canola oil 2 scallions, thinly sliced 1 tablespoon grated peeled ginger 3 cloves garlic, minced 1 1/4 cups low-sodium chicken broth 3 tablespoons sugar 3 to 4 teaspoons cornstarch 1 tablespoon rice vinegar 1 teaspoon chili paste 4 cups snow peas, trimmed Cooked brown rice, for serving (optional) 2 tablespoons toasted sesame seeds

Directions:

Whisk 3 tablespoons soy sauce, 2 teaspoons sesame oil and the honey in a bowl. Toss in the chicken and marinate 20 minutes. Remove the chicken from the marinade using a slotted spoon. Heat 2 teaspoons canola oil in a nonstick skillet over medium-high heat. Cook the chicken in 2 batches, turning once or twice, until browned, 3 to 5 minutes (add 2 more teaspoons canola oil between batches). Transfer the chicken to a plate and wipe out the skillet. Heat the remaining 2 teaspoons canola oil in the skillet. Add the scallions, reserving some of the green parts for topping. Add the ginger and garlic and cook, stirring, 1 minute. Whisk the broth, sugar,cornstarch, vinegar, chili paste and the remaining 2 tablespoons soy sauce in a bowl; add to the skillet and cook, stirring, until thickened, 3 to 4 minutes. Stir in the remaining 2 teaspoons sesame oil. Meanwhile, cook the snow peas in a steamer basket set over a few inches of boiling water until crisp-tender, 2 to 3 minutes. Return the chicken to the skillet with the sauce and heat through. Serve the chicken and snow peas over brown rice, if desired. Top with the sesame seeds and reserved scallion greens.

Peppers, Green and Colored Nutrition A medium pepper is about 25 calories and a source of these nutrients:








*Vitamin A: An antioxidant that prevents cell damage, slows down the aging process, and reduces the risk of cancer. It supports healthy vision, a good immune system, and skin and bone health. It is also thought to improve lung function and play a role in type 2 diabetes management. Red peppers are a much better source than green peppers, as they contain 9 times the amount of vitamin A than green peppers! Vitamin B6: This vitamin helps maintain nerve functioning, make antibodies, and form red blood cells. It also helps with blood sugar control and is thought to help prevent cardiovascular disease. Fiber: Helps slow food absorption, which helps you feel full for a longer period of time



Other Facts Peppers, or bell peppers, come in a variety of bright colors: green, red, orange, and yellow. Green peppers are generally the most common variety used, and are the least sweet of the different colors. Orange and yellow are sweeter than green peppers, but red peppers are the very sweetest. Sometimes, green peppers that we purchase might actually be immature versions of the other colored peppers. Red peppers are the color with the most nutrients, especially vitamins A and C, as stated above. When the peppers are at their ripest, that is when we get the most nutritional value from them. An interesting tidbit: the average American consumes about 10 pounds of bell peppers each year! Selection and Storage Choose brightly colored peppers with smooth, firm skin. You want to choose peppers that are

heavy for their size. Peppers can be kept in a plastic bag in the refrigerator for up to five days.

Do not remove the stem before putting in the refrigerator, as the pepper will lose a lot of

moisture this way.


Recipe: Southwest Stuffed Peppers (from Park Ridge Organics)


Yield: 4 servings

Ingredients:

1 Lb. Lean Ground Beef

2/3 Cup Chopped Sweet Red Pepper

½ Cup Onion

2 Cloves Garlic, minced

1 ¾ Cup Tomatoes, seeded and chopped

4 Tsp. Chili Powder

1 Tsp. Corn Starch

1 Tsp. Cumin

½ Tsp. Dried Oregano

¼ Tsp. Cayenne Pepper

1½ Cups Water

4 Medium Green, Red or Orange Peppers, sliced in

half and seeded

Sour Cream

Shredded Cheddar Cheese

Grape Tomatoes, for garnish

Directions:

In large skillet, cook beef, red pepper, onion and garlic on medium heat until meat is no longer

pink; drain. Stir in ½ cup of the tomatoes and seasonings. Gradually stir in ½ cup water. Bring

to a boil.

Reduce heat; simmer uncovered for 15-20 minutes. Meanwhile, place halved peppers in a

shallow microwave dish; add remaining water. Cover and heat on high for 8-10 minutes or until

tender crisp. Drain and fill each half with 1/3 cup beef mixture. Top with remaining tomatoes.

Garnish with sour cream, cheese and grape tomatoes.

Peppers, Hot Nutrition One cup of hot peppers is about 25 calories and provides these nutrients:








*Vitamin A: An antioxidant that prevents cell damage, slows down the aging process, and reduces the risk of cancer. It supports healthy vision, a good immune system, and skin and bone health. It is also thought to improve lung function and play a role in type 2 diabetes management. *Folate (or folic acid): Also known as vitamin B9, it is needed by our bodies to form new cells and build DNA, our genetic blueprint. Folic acid deficiency can lead to anemia. Getting enough is especially important during pregnancy, because deficiency could cause neural tube defects in the baby. Folate has also been shown to act as an antidepressant, and might help reduce the risk of cardiovascular disease and cancer. Vitamin B6: This vitamin helps maintain nerve functioning, make antibodies, and form red blood cells. It also helps with blood sugar control and is thought to help prevent cardiovascular disease. Capsaicin: This is the compound in hot peppers that makes them hot! It creates a burning sensation when it comes in contact with your skin. Capsaicin is sometimes used as pain treatment for osteoarthritis and neuropathy. It also helps clear up congestion in your nose and throat, and has been shown to act as an anti-inflammatory.

Other Facts Different types of hot peppers include cayenne, habanero, jalapeno, pimento, and chipotle. These peppers have a large range of spiciness, which is measured on the Scoville Heat Unit scale (SHU) scale. Jalapenos score 2,500-5,000 SHU, while habaneros score 300,000 SHU. To put it in perspective, bell peppers rank at 0 SHU, and pure capsaicin scores 16,000,000 SHU. Selection and Storage Choose a smooth, firm hot pepper. When choosing jalapenos, if you are looking for more heat,

look for peppers that are wrinkled or have “stretch marks.” You should store unwashed peppers

in the refrigerator for up to 10 days in a plastic bag. Be careful not to get the hot compounds in

your eyes when working with hot peppers. You can either wear gloves while working with them,

or be sure to wash your hands.


Recipe: Baked Jalapeno Poppers (from recipegirl.com)

Preparation Time: 1 hour 20 minutes

Yield: 6 servings (4 poppers each)

Ingredients:

Breadcrumbs: 4 slices whole-wheat sandwich bread Poppers: 1/3 cup whipped cream cheese 1/3 cup part-skim ricotta cheese 1/2 cup (packed) grated Monterey Jack Cheese (2 ounces) 2 tablespoons minced fresh parsley 12 medium fresh jalapeño peppers, halved lengthwise, seeded and deveined 1/4 cup all-purpose flour 1/2 teaspoon salt, divided 1/4 teaspoon freshly ground black pepper, divided 1 large egg 2 tablespoons water 2 teaspoons smoked paprika 1 teaspoon garlic powder pinch cayenne pepper

Directions:

1. Prepare the breadcrumbs: Preheat the oven to 350 degrees F. Place the bread in a food processor and process until fine crumbs form, 25 to 30 seconds. Place the crumbs on a baking sheet, spreading them evenly. Bake until golden brown, about 8 to 10 minutes. 2. Prepare the poppers: Spray a baking sheet with nonstick spray. In a small bowl, stir together the cheeses and parsley. Fill each jalapeño half with 2 teaspoons of the cheese mixture. 3. On a plate, combine the flour, 1/4 teaspoon of the salt, and 1/8 teaspoon of the black pepper. In a small bowl, beat together the egg and the water to combine. On another plate, combine 1 cup of the bread crumbs, the remaining 1/4 teaspoon salt, the remaining 1/8 teaspoon black pepper, the paprika, garlic powder and cayenne pepper. 4. Dip each jalapeño half in the flour, shaking off the excess, then in the egg wash, and finally in the bread crumb mixture, shaking off the excess. 5. Place the coated jalapeños, cut-side-up, onto the prepared baking sheet and spray lightly to coat with cooking spray. Bake until golden brown and crisp and the cheese has melted, about 30 minutes.

Popcorn Nutrition Fresh popcorn is only about 30 calories for a 1 cup serving and a source of these nutrients:

Fiber: Helps slow food absorption, which helps you feel full for a longer period of time and maintains blood sugar control. Fiber also helps prevent colon cancer and cardiovascular disease. Iron: A mineral we need for our blood to carry oxygen throughout our body. Iron

deficiency leads to anemia (lack of red blood cells), which causes symptoms such as

fatigue, dizziness, and decreased immunity.

Riboflavin: Also known as vitamin B2, this vitamin is needed for many functions in your body. It helps produce energy, works as an antioxidant, and is needed to create red blood cells and therefore prevent anemia. There is also evidence it might help prevent cataracts and reduce the occurrence of migraines. Thiamin: Also known as vitamin B1, it is important for energy production for for our heart, nervous system, and muscles to function properly. Deficiency of this vitamin can lead to serious health issues.

Other Facts Fresh popcorn is a very healthy snack! Just try to avoid adding all of the butter and salt that you might find at the movie theater or grocery store. There are different ways to make popcorn pop, which include the microwave and stovetop. Why does popcorn pop? There is moisture in each kernel that creates pressure from steam as it gets hot, causing the kernel to pop. Here’s how to make fresh popcorn from the cob! Place one popcorn cob into a paper lunch sack.

Fold the top of the sack over once and tape closed.

Place the bag into the microwave and cook on HIGH power for 1 to 1/2 minutes to 3 minutes.

The amount of time will be based upon your microwave's power and the size of the popcorn ear.

Remove the bag from the microwave when the popping slows down to about 1 to 2 pops per

second.

Open the bag carefully, to avoid steam, and turn the popped popcorn cob out into a bowl, or just eat the popcorn off the cob from inside the bag. Serve with melted butter and salt if desired. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Potatoes

Nutrition Potatoes are a source of these nutrients:








**Potassium: An electrolyte needed in every cell of your body. It is required for your heart and other muscles to function properly. It is also linked to improved bone health, lower blood pressure, and a reduced risk of stroke. *Vitamin B6: This vitamin helps maintain nerve functioning, make antibodies, and form

red blood cells. It also helps with blood sugar control and is thought to help prevent


Fiber: Helps slow food absorption, which helps you feel full for a longer period of time and maintains blood sugar control. Fiber also helps prevent colon cancer and cardiovascular disease. Manganese: A mineral that helps your body form tissues, bones, and hormones

(chemical messengers in your body). It also is needed for the brain and nervous system


Other Facts There are many different types of potatoes in a multitude of sizes and colors: blue, white, red, and yellow. In fact, there are about 5,000 potato varieties worldwide. Potatoes originated in South America and are thought to have been introduced to the United States in the 18th century. Potatoes are currently the number-one crop grown in the world. Most often in the United States, potatoes are consumed as comfort food like French fries and mashed potatoes, giving the vegetable a bad reputation. However, potatoes are actually very healthy when prepared without added grease, fat, and salt. Selection and Storage Choose potatoes that are smooth and firm. They can be kept for up to 5 weeks in a cool, dry location. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Fresh Corn & Blue Potato Hash (from Park Ridge Organics)


Yield: 4 servings

Ingredients:

1 pound small blue potatoes, or other small, slightly waxy potatoes

Salt and freshly ground pepper

1 cup fresh corn kernels (from 2 ears)

1 1/2 tablespoons vegetable oil

3 cups baby spinach leaves (2 ounces)

3/4 cup shredded fresh parmesan cheese (1 1/2 ounces)

Directions:

In a medium saucepan, cover the potatoes with water and bring to a boil. Add a large pinch of

salt and boil over moderately high heat until just tender, about 15 minutes. Drain the potatoes

and let cool, then quarter them.

Meanwhile, in a small saucepan of boiling salted water, cook the corn until crisp-tender, about 3

minutes. Drain and pat dry with paper towels.

In a large skillet, heat the oil. Add the potatoes and cook over moderately high heat until

browned

on the bottom, about 5 minutes. Add the corn and cook until lightly toasted, about 3 minutes.

Season with salt and pepper. Add the spinach and cook, tossing, until wilted, about 1 minute.

Remove from the heat. Sprinkle the Parmesan over the potatoes and stir twice, then transfer to

a platter and serve.

Pumpkins Nutrition Pumpkin is only 25 calories for a ¾ cup serving and is full of these nutrients:







*Vitamin C: An antioxidant that is needed to make collagen, a tissue that holds your muscles, bones, and tissues together. It helps support a healthy immune system and helps your body heal from cuts or wounds. It also helps your body absorb iron and folate from food, which prevents anemia. Potassium: An electrolyte needed in every cell of your body. It is required for your heart and other muscles to function properly. It is also linked to improved bone health, lower blood pressure, and a reduced risk of stroke. Riboflavin: Also known as vitamin B2, this vitamin is needed for many functions in your

body. It helps produce energy, works as an antioxidant, and is needed to create red

blood cells and therefore prevent anemia. There is also evidence it might help prevent

cataracts and reduce the occurrence of migraines.

Other Facts Pumpkin gets its name from the Greek word “pepon,” or large melon. From Charlie Brown’s Great Pumpkin, to Cinderella’s carriage, the pumpkin is a symbol in many fictitious tales. As far as actual uses for pumpkin, we often picture Jack O’Lanterns or pumpkin pie. There really are many ways pumpkins can be used. Some examples: the seeds can be roasted, the insides can be pureed and used in recipes like soups or ravioli filling, or it can be used as a flavoring for beer. Pumpkin growing contests are also popular, and the heaviest pumpkin ever grown to date was 1,810 pounds! Selection and Storage Choose pumpkins that are firm and heavy for their size. Keep them in a cool, dry, dark location for up to two months. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Pumpkin Soup (from Park Ridge Organics)

Yield: 9 servings (about 2 quarts)

Ingredients:

8 cups chopped fresh pumpkin (about 3 pounds)

4 cups chicken broth

3 small tart apples, peeled and chopped

1 medium onion, chopped

2 tablespoons lemon juice

2 teaspoons minced fresh gingerroot

2 garlic cloves, minced

½ teaspoon salt

Toasted Pumpkin Seeds:

½ cup fresh pumpkin seeds

1 teaspoon canola oil

⅛ teaspoon salt

Directions:

In a 5-qt. slow cooker, combine the first eight ingredients. Cover and cook on low for 8-10 hours

or until pumpkin and apples are tender.

Meanwhile, toss pumpkin seeds with oil and salt. Spread onto an ungreased 15-in. x 10-in. x 1-

in. baking pan. Bake at 250° for 45-50 minutes or until golden brown. Set aside.

Cool soup slightly; process in batches in a blender. Transfer to a large saucepan; heat through.

Garnish with toasted pumpkin seeds.

Radicchio Nutrition Radicchio is only 10 calories per cup and provides these nutrients:

**Vitamin K: Has been shown to reduce the risk of bone fractures and helps with blood clotting so you don’t bleed too much, such as when you get a cut. It is also thought to be a potential treatment for cancer and Alzheimer’s disease. *Vitamin C: An antioxidant, which breaks down free radicals. Free radicals are products






cells).

*Copper: A mineral that helps with the formation of red blood cells along with iron. It also helps to keep a healthy bones, blood vessels, and a good immune system. *Folate (or folic acid): Also known as vitamin B9, it is needed by our bodies to form new cells and build DNA, our genetic blueprint. Folic acid deficiency can lead to anemia. Getting enough is especially important during pregnancy, because deficiency could cause neural tube defects in the baby. Folate has also been shown to act as an antidepressant, and might help reduce the risk of cardiovascular disease and cancer. Anthocyanins: These are a type of phytonutrient that contribute to the color of radicchio. Anthocyanins are strong antioxidants that might help prevent cancer, inflammation, diabetes, and other diseases.

Other Facts Radicchio is a bitter-tasting leaf vegetable that has red leaves with white veins that is

commonly used in salads. In Italy, it is a popular vegetable used in dishes like risotto or simply

grilled in olive oil. Radicchio is also known as Italian chicory, and can sometimes be used as a

coffee substitute.

Selection and Storage Look for radicchio with crisp, brightly colored leaves and no brown spots. Keep in a plastic bag in the refrigerator for up to one week. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Grilled Radicchio Salad (from simplyrecipes.com)

Yield: 4-6 servings

Ingredients:

2 heads of radicchio, quartered, so that each quarter has a bit of the stem end holding it together 1/2 cup olive oil, plus more to coat radicchio 1/4 cup balsamic vinegar 1 teaspoon salt 3 chopped garlic cloves 1/2 teaspoon mustard Salt and black pepper Parmesan cheese for garnish

Directions:

Make the dressing. Put the salt, garlic, mustard and balsamic vinegar into a food processor or blender and pulse to combine. With the motor running, drizzle in the olive oil slowly until the dressing comes together. Prepare your grill for high, direct heat. Coat quartered radicchio with olive oil and sprinkle with salt. Grill the radicchio over high heat, uncovered. Keep an eye on them, as they blacken quickly. You want a little blackening, but not a cinder. When they’re done, move to a bowl and bring inside to chop. Chop the radicchio quarters into bite-sized pieces and toss with the dressing and some black pepper. Serve hot or at room temperature, garnished with grated pecorino or parmesan cheese.

Radishes Nutrition For 10 calories you can eat 7 radishes and will be provided with these nutrients:








Folate (or folic acid): Also known as vitamin B9, it is needed by our bodies to form new cells and build DNA, our genetic blueprint. Folic acid deficiency can lead to anemia. Getting enough is especially important during pregnancy, because deficiency could cause neural tube defects in the baby. Folate has also been shown to act as an antidepressant, and might help reduce the risk of cardiovascular disease and cancer. Potassium: An electrolyte needed in every cell of your body. It is required for your heart and other muscles to function properly. It is also linked to improved bone health, lower blood pressure, and a reduced risk of stroke. Fiber: Helps slow food absorption, which helps you feel full for a longer period of time and maintains blood sugar control. Fiber also helps prevent colon cancer and cardiovascular disease.

Other Facts Radishes are a root vegetable, which is why their name is derived from the Latin word for root, “radix.” They are a quickly-growing plant, with many varieties reaching full maturity after 3-4 weeks. Both the bulb and the greens of the plant can be eaten either raw or cooked. In Oaxaca, Mexico, radishes are the center of “Night of the Radishes,” a holiday on December 23rd that is part of their Christmas celebrations. Selection and Storage Choose medium-sized radishes that are brightly colored and free of blemishes. The tops should also be fresh and colored a bright green. Keep radishes in a plastic bag in the refrigerator for up to one week. The tops should be removed before storing. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Lemony Rice Salad with Carrots and Radishes (from Cooking Light)

Yield: 4 servings

Ingredients:

2 tablespoons water 1 teaspoon grated lemon rind 2 tablespoons fresh lemon juice 1 tablespoon olive oil 2 teaspoons chopped fresh or 1/2 teaspoon dried thyme 1/2 teaspoon salt 1/4 teaspoon black pepper 2 cups hot cooked long-grain rice 3/4 cup shredded carrot 3/4 cup shredded radish 1/4 cup golden raisins 3 tablespoons chopped walnuts, toasted

Directions:

Combine the first 7 ingredients in a small bowl. Combine rice and remaining ingredients; drizzle with lemon mixture, and toss well. Serve warm or at room temperature.

Scallions Nutrition One cup of scallions is 30 calories and a source of these nutrients:

**Vitamin K: Has been shown to reduce the risk of bone fractures and helps with blood clotting so you don’t bleed too much, such as when you get a cut. It is also thought to be a potential treatment for cancer and Alzheimer’s disease. Vitamin C: An antioxidant, which breaks down free radicals. Free radicals are products






cells).

Iron: A mineral we need for our blood to carry oxygen throughout our body. Iron deficiency leads to anemia, which causes symptoms such as fatigue, dizziness, and decreased immunity. Potassium: An electrolyte needed in every cell of your body. It is required for your heart

and other muscles to function properly. It is also linked to improved bone health, lower

blood pressure, and a reduced risk of stroke.

Manganese: A mineral that helps your body form tissues, bones, and hormones (chemical messengers in our bodies). It also is needed for the brain and nervous system to function properly.

Other Facts Scallions are also known as green onions (or spring onions, or salad onions, or onion sticks, or green shallots, or baby onions... the list goes on and on!), but they are much milder than most onions. They are most often diced and used in recipes such as soups, stews, noodles dishes, stir-fries, and sandwiches. The roots are usually cut off; otherwise, the entire vegetable is edible. Selection and Storage Look for scallions that are fresh and green with slightly white ends. They should be kept in a plastic bag in the refrigerator and used within a few days. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Parmesan Scallion Crisps (from Park Ridge Organics)

Preparation Time:

Yield: 7-8 crisps

Ingredients:

1 c. freshly grated parmesan cheese

2 scallions

1 lemon

1 t. freshly ground pepper

Directions:

Preheat the oven to 350 F. Line a baking sheet with

parchment paper. Finely mince both the white and green

parts of the scallions. Spread out on a paper towel and dab

to soak up as much of the "juice" as you can. Place dried

scallions in a small bowl along with the grated cheese. Zest

the lemon peel and add to the bowl along with the pepper.

Toss together until well mixed. Drop tablespoons of the

mixture onto the baking sheet, leaving at least 2 inches

between piles. Bake for 7-8 minutes until brown and crisp.

Let cool 5 minutes before gently peeling off the parchment

paper. Use on top of salads or soup.

Shallots Nutrition A ½ serving of chopped shallots is about 60 calories and a source of these nutrients:







cells).

*Vitamin A: An antioxidant that prevents cell damage, slows down the aging process, and reduces the risk of cancer. It supports healthy vision, a good immune system, and skin and bone health. It is also thought to improve lung function and play a role in type 2 diabetes management. *Vitamin B6: This vitamin helps maintain nerve functioning, make antibodies, and form



*Manganese: A mineral that helps your body form tissues, bones, and hormones

(chemical messengers in your body). It also is needed for the brain and nervous system


Other Facts Shallots are related to onions and have a somewhat similar taste. They also act like onions in that they release a pungent substance that irritates the eyes when cut into. The way they grow, however, is similar to garlic: in heads with multiple cloves. Shallots are used in cooking either fresh or pickled. Deep-fried shallots are used as a condiment in Asian cuisine. Selection and Storage Choose shallots that are firm and heavy for their size. The skins should be dry and have a papery texture. Stay away from shallots that are damp or have dark spots. Whole shallots can be stored in a cool, dark location for up to 4 weeks. Once cut into, they should be stored in the refrigerator in an airtight container for up to 3 more days. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Balsamic Pork with Shallots (from Cooking Light)

Yield: 4 servings

Ingredients:

5 teaspoons olive oil, divided 1 (1-pound) pork tenderloin, trimmed and cut crosswise into (1/2-inch-thick) slices 1/2 teaspoon salt, divided 1/2 teaspoon freshly ground black pepper, divided 2 1/4 cups thinly sliced shallots (about 8) 1 garlic clove, minced 1/2 cup water 2 tablespoons balsamic vinegar Directions: Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Sprinkle pork with 1/4

teaspoon salt and 1/4 teaspoon pepper. Add pork to pan; cook 3 minutes on each side or until

done. Remove from pan, and keep warm.

Add remaining 4 teaspoons oil to pan; reduce heat to medium. Add shallots to pan; cook 10

minutes or until tender, stirring occasionally. Add garlic; cook 2 minutes. Stir in 1/2 cup water

and vinegar; simmer 6 minutes. Stir in remaining 1/4 teaspoon salt and remaining 1/4 teaspoon

pepper. Spoon shallot mixture over pork. Serve immediately.

Spinach Nutrition For only 40 calories you get 1½ cups of spinach and all of these nutrients:







**Vitamin C: An antioxidant that is needed to make collagen, a tissue that holds your muscles, bones, and tissues together. It helps support a healthy immune system and helps your body heal from cuts or wounds. It also helps your body absorb iron and folate from food, which prevents anemia (lack of red blood cells). **Iron: A mineral we need for our blood to carry oxygen throughout our body. Iron deficiency leads to anemia, which causes symptoms such as fatigue, dizziness, and decreased immunity. **Folate (or folic acid): Also known as vitamin B9, it is needed by our bodies to form new cells and build DNA, our genetic blueprint. Folic acid deficiency can lead to anemia. Getting enough is especially important during pregnancy, because deficiency could cause neural tube defects in the baby. Folate has also been shown to act as an antidepressant, and might help reduce the risk of cardiovascular disease and cancer. **Fiber: Helps slow food absorption, which helps you feel full for a longer period of time



*Magnesium: Is a mineral that our bodies need for our muscles to function properly. We also need it to produce energy and protein.

Other Facts No wonder Popeye ate spinach, it is truly a nutritional powerhouse! It is thought that spinach originated in Persia. Today, dishes that use spinach are called “florentine” (such as chicken florentine). This name comes from Florence, the birthplace of Queen Catherine of France who insisted on spinach with every meal. There are three major types of spinach that you can find today: savoy (which has curly leaves), flat leaf, and semi-savoy. Selection and Storage Choose spinach that is fresh and bright green. Keep spinach wrapped in damp paper towel in a plastic bag, keep in the refrigerator for up to 5 days. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Low Fat Baked Ziti with Spinach (from Park Ridge Organics)

Yield: 8 servings

Ingredients:

1 lb high fiber ziti such as Ronzoni Smart Taste

28 oz crushed tomatoes (recommended:

Tuttorosso)

1 tsp olive oil

3 cloves garlic,minced

4-6 cups spinach, sautéed and chopped

1 tsp oregano

2 tbsp chopped fresh basil

salt and fresh pepper to taste

8 oz fat-free ricotta

1/4 cup Parmesan

2 cups (8 oz) part skim mozzarella

Spray olive oil

Directions:

Preheat oven to 375°.Spray a 9x13-inch baking pan with oil spray.

In a large pot of salted water, cook pasta according to instructions until al dente. Drain and

return to pot.

Meanwhile, in a medium saucepan, add olive oil and sauté garlic. Add chopped spinach, salt

pepper and chopped tomatoes. Season with basil, oregano, salt and pepper.

Add sauce to the pasta and combine the ziti. Add half of the mozzarella, Parmesan cheese and

ricotta. Mix well then transfer to the baking pan.

Pour the pasta mixture into the prepared pan and spread evenly. Top with the remaining

mozzarella.

Bake for 30 minutes, or until mozzarella is melted and the edges are lightly browned

Butternut Squash

Nutrition

A ½ cup serving of butternut squash is 50 calories and full of these nutrients:







**Vitamin C: An antioxidant that is needed to make collagen, a tissue that holds your muscles, bones, and tissues together. It helps support a healthy immune system and helps your body heal from cuts or wounds. It also helps your body absorb iron and folate from food, which prevents anemia. *Fiber: Helps slow food absorption, which helps you feel full for a longer period of time and maintains blood sugar control. Fiber also helps prevent colon cancer and cardiovascular disease. *Magnesium: Is a mineral that our bodies need for our muscles to function properly. We also need it to produce energy and protein. *Potassium: An electrolyte needed in every cell of your body. It is required for your heart and other muscles to function properly. It is also linked to improved bone health, lower blood pressure, and a reduced risk of stroke.

Other Facts Butternut squash is shaped like a large pear and has a sweet, nutty flavor. It can be substituted for pumpkin in nearly any recipe. The easiest way to prepare is by cutting the squash in half and baking facedown on a baking sheet. Butternut squash is commonly pureed and used in soups, noodle dishes, and baked goods. Selection and Storage Choose a squash that is heavy for its size. The squash can be stored for up to one month in a cool, dry location. Once it is cut into, the squash should be stored in the refrigerator and used within 1-2 days. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Apple-Butternut Squash Soup (from Park Ridge Organics)


Yield: 4 servings

Ingredients:

1 tablespoon olive oil

2 pounds butternut squash, halved and seeded

3/4 pound Granny Smith apples, peeled, cored, and

cut into eighths, plus

more for garnish

2 onions, cut into wedges

2 3/4 cups quartered shiitake mushroom caps

3 cups low-sodium chicken broth

1/4 cup finely grated Parmesan cheese

2 garlic cloves, finely chopped

2 tablespoons pine nuts, toasted

Directions:

Preheat oven to 400°. Spread oil in a 9 x13-inch baking dish; place squash on half of pan, cut

sides down. Arrange apples, onions, and mushrooms in 1 layer on other half of pan. Roast in

middle of oven 45 minutes or until tender.

Remove from oven. Turn squash cut side up to cool. When cool enough to handle, purée

squash in a food processor in batches with broth, Parmesan, garlic, half of the onions and

apples, and three-fourths of the mushrooms until smooth. Transfer purée to a large saucepan.

Add remaining roasted apples and onions to pan with 1 cup water to reach desired consistency.

Bring to a simmer. Ladle into 4 bowls, garnish with apple slices, remaining mushrooms, and

pine

nuts. Serve immediately.

Spaghetti Squash Nutrition A 1-cup serving of spaghetti squash is about 30 calories and a source of these nutrients:

Vitamin C: An antioxidant that is needed to make collagen, a tissue that holds your




Fiber: Helps slow food absorption, which helps you feel full for a longer period of time



Vitamin B6: This vitamin helps maintain nerve functioning, make antibodies, and form



Manganese: A mineral that helps your body form tissues, bones, and hormones (chemical messengers in your body). It also is needed for the brain and nervous system to function properly. Niacin: Niacin, also known as vitamin B3, helps our body make energy, produce hormones, and keep our nervous system functioning properly. One important thing it is used for is raising “good” cholesterol and lower “bad” cholesterol.

Other Facts Spaghetti squash is a winter squash that is oval shaped and ranges from ivory to yellow to pale orange. It is special in that it has strands that can be scraped out of the squash and used almost like spaghetti noodles. The squash can be prepared by baking, boiling, or microwaving and all you have to do to make strands is scrape the insides of the squash with a fork. You can also roast the seeds as you would do with pumpkin seeds. Selection and Storage Choose a squash that is heavy for its size and has a dull color. Avoid squash with mold, wet areas, or any signs of decay. If kept in a cool, dark location the squash can stay good up to six weeks. If it’s cut into, cover the squash with plastic wrap and store in the refrigerator for up to 2 more days. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Spaghetti (Squash) (from allrecipes.com)


Yield: 6 servings

Ingredients:

1 spaghetti squash, halved lengthwise and seeded 2 tablespoons vegetable oil 1 onion, chopped 1 clove garlic, minced 1 1/2 cups chopped tomatoes 3/4 cup crumbled feta cheese 3 tablespoons sliced black olives 2 tablespoons chopped fresh basil Directions: Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet. Place spaghetti squash cut sides down on the prepared baking sheet, and bake 30 minutes in the preheated oven, or until a sharp knife can be inserted with only a little resistance. Remove squash from oven, and set aside to cool enough to be easily handled. Meanwhile, heat oil in a skillet over medium heat. Saute onion in oil until tender. Add garlic, and saute for 2 to 3 minutes. Stir in the tomatoes, and cook only until tomatoes are warm. Use a large spoon to scoop the stringy pulp from the squash, and place in a medium bowl. Toss with the sauteed vegetables, feta cheese, olives, and basil. Serve warm.

Acorn Squash Nutrition A ½ cup serving of acorn squash is about 30 calories and provides these nutrients:







cells).

Thiamin: Also known as vitamin B1, it is important for energy production for for our heart, nervous system, and muscles to function properly. Deficiency of this vitamin can lead to serious health issues. Vitamin B6: This vitamin helps maintain nerve functioning, make antibodies, and form red blood cells. It also helps with blood sugar control and is thought to help prevent cardiovascular disease. Potassium: An electrolyte needed in every cell of your body. It is required for your heart and other muscles to function properly. It is also linked to improved bone health, lower blood pressure, and a reduced risk of stroke. Manganese: A mineral that helps your body form tissues, bones, and hormones (chemical messengers in your body). It also is needed for the brain and nervous system to function properly. Fiber: Helps slow food absorption, which helps you feel full for a longer period of time



Other Facts Acorn squash is also known as pepper squash or Des Moines squash. The name acorn squash comes from the fact that it is shaped like an acorn. It comes in a variety of colors: green, yellow, tan, and orange. Although it is considered a winter squash, it is actually a member of the summer squash species that includes zucchini and yellow squash. Selection and Storage Choose acorn squash that is heavy for its size and doesn’t have any soft spots or discoloration. Acorn squash should be stored in a dark, cool location away from moisture and sunlight. It will stay fresh for up to 3 months. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Roasted Acorn Squash with Walnuts and Cranberries (from Park Ridge Organics)

Preparation Time: 1 hour 5 minutes

Yield: 4 people

Ingredients:

2 acorn squash

1-2 tablespoons olive oil

½ teaspoon salt

¼ teaspoon pepper

¼ cup brown sugar

4 tablespoons butter

¼ cup walnuts, coursely chopped

¼ cup dried cranberries

Directions:

Preheat oven to 400 degrees F.

Cut the squash in half and use a spoon to remove all the seeds from the squash then carefully

cut each half into 4 wedges. Place the wedges into a large baking dish then drizzle with olive oil

and sprinkle the salt, pepper and brown sugar. Bake the squash in the oven for 1 hour to 1 hour

and 15 minutes or until soft and caramelized around the edges.

Remove the squash from the oven. In a small saucepan over medium heat add the butter,

walnuts and cranberries; cook until the butter is melted, then drizzle over the squash.

Strawberries Nutrition A serving of 8 strawberries is 50 calories, and will provide these nutrients:








**Folate (or folic acid): Also known as vitamin B9, it is needed by our bodies to form new cells and build DNA. Folic acid deficiency can lead to anemia. Getting enough is especially important during pregnancy, because deficiency could cause neural tube defects in the baby. Folate has also been shown to act as an antidepressant, and might help reduce the risk of cardiovascular disease and cancer. **Manganese: A mineral that helps your body form tissues, bones, and hormones (chemical messengers in your body). It also is needed for the brain and nervous system to function properly. *Fiber: Helps slow food absorption, which helps you feel full for a longer period of time




Other Facts Strawberries are everywhere! They are eaten in all different ways from fresh, to preservatives, to a flavoring in ice cream. Strawberries can be grown almost anywhere as they can survive nearly any condition as long as they get enough water. They were first cultivated in France in the 18th century. Strawberries are known for their distinctive appearance: brightly colored with a green cap and over 200 seeds per strawberry! Selection and Storage Choose strawberries that are brightly colored without signs of mold or brown spots. Stay away

from any mushy or leaky berries. To store, keep in the refrigerator for up to 3 days. Do not wash

until you are going to use them.


Recipe: Strawberry, Melon, and Avocado Salad (from eatingwell.com)


Yield: 4 servings

Ingredients:

1/4 cup honey 2 tablespoons sherry vinegar, or red-wine vinegar 2 tablespoons finely chopped fresh mint 1/4 teaspoon freshly ground pepper Pinch of salt 4 cups baby spinach 1 small avocado, (4-5 ounces), peeled, pitted and cut into 16 slices 16 thin slices cantaloupe, (about 1/2 small cantaloupe), rind removed 1 1/2 cups hulled strawberries, sliced 2 teaspoons sesame seeds, toasted (see Tip)

Directions:

Whisk honey, vinegar, mint, pepper and salt in a small bowl. Divide spinach among 4 salad plates. Arrange alternating slices of avocado and cantaloupe in a fan on top of the spinach. Top each salad with strawberries, drizzle with dressing and sprinkle with sesame seeds. Tip: To toast sesame seeds, heat a small dry skillet over low heat. Add sesame seeds and stir constantly until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool.

Thyme Nutrition Fresh thyme is a source of these nutrients:

Vitamin C: An antioxidant, which breaks down free radicals. Free radicals are products






cells).

Vitamin A: An antioxidant that prevents cell damage, slows down the aging process, and reduces the risk of cancer. It supports healthy vision, a good immune system, and skin and bone health. It is also thought to improve lung function and play a role in type 2 diabetes management. Iron: A mineral we need for our blood to carry oxygen throughout our body. Iron deficiency leads to anemia, which causes symptoms such as fatigue, dizziness, and decreased immunity. Manganese: A mineral that helps your body form tissues, bones, and hormones (chemical messengers in your brain). It also is needed for the brain and nervous system to function properly. Volatile Oils: Oils found in plants that help to protect against bacterial growth, therefore improving the safety of foods. These oils are also thought to be anti-inflammatory and could potentially help people with conditions such as arthritis. Thyme contains a specific oil called thymol, which is often used as an antiseptic.

Other Facts Thyme is an herb that has been used in many ways throughout history. Egyptians used thyme for embalming, ancient Greeks considered it a source of courage, and Romans used it to flavor their cheese and liqueur. Thyme is usually found in sprigs, which is a single stem cut from the plant. In cooking, the whole thyme sprig can be used, or just the leaves taken off and used for the recipe. Selection and Storage Fresh thyme has better flavor than its dried counterpart. Look for fresh leaves without any yellow or brown coloring. Keep fresh thyme wrapped in a damp paper towel in the refrigerator. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Fresh Thyme Popovers (from Cooking Light)

Yield: 8 servings

Ingredients:

4 1/2 ounces all-purpose flour (about 1 cup) 2 teaspoons minced fresh thyme 1/2 teaspoon salt 1 cup 1% low-fat milk 2 large eggs 1 tablespoon butter, melted Cooking spray 1 tablespoon finely grated Parmigiano-

Reggiano cheese

Directions:

Preheat oven to 375°. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, thyme, and salt, stirring with a whisk. Combine milk and eggs in a medium bowl, stirring with a whisk until blended; let stand 30 minutes. Gradually add flour mixture to milk mixture, stirring well with a whisk. Stir in melted butter. Coat 8 popover cups with cooking spray; sprinkle cheese evenly among cups. Place cups in oven at 375° for 5 minutes. Divide batter evenly among prepared cups. Bake at 375° for 40 minutes or until golden. Serve immediately.

Tomatillos Nutrition Each tomatillo is about 10 calories and a source of these nutrients:







cells).

Vitamin K: Has been shown to reduce the risk of bone fractures and helps with blood clotting so you don’t bleed too much, such as when you get a cut. It is also thought to be a potential treatment for cancer and Alzheimer’s disease. Potassium: An electrolyte needed in every cell of your body. It is required for your heart and other muscles to function properly. It is also linked to improved bone health, lower blood pressure, and a reduced risk of stroke. Niacin: Niacin, also known as vitamin B3, helps our body make energy, produce hormones, and keep our nervous system functioning properly. One important thing it is used for is raising “good” cholesterol and lower “bad” cholesterol.

Other Facts The tomatillo is a staple in Mexican foods, as it is often used in sauces and salsa. It is a relative of the ground cherry (also known as cape gooseberry). The fruit is covered with a brown husk, and the fruit itself can vary from green to red to purple. The fruit often bursts through the husk on its own as it becomes ripe. Selection and Storage You should look for dry, hard fruits and husks. The husks should be tightly fitting to the fruit. Tomatillos can be stored for up to 3 weeks in the crisper drawer of the refrigerator. They can also be frozen, either whole or sliced. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Pork Wraps with Fresh Tomatillo Salsa (from Park Ridge Organics)

Yield: 4 servings

Ingredients:

2 large tomatillos

1/2 cup chopped cucumber

1/4 cup chopped fresh cilantro

2 tablespoons fresh lime juice

1/2 teaspoon salt, divided

1 garlic clove, peeled

1 pound boneless pork cutlets, cut into thin strips

1 teaspoon ground cumin

Cooking spray

2 medium poblano chiles, stemmed, seeded, and

cut into thin strips

1 medium onion, vertically sliced

4 (8-inch) fat-free flour tortillas

1/2 cup low-fat sour cream stemmed, seeded, and

cut into thin strips

1 medium onion, vertically sliced

4 (8-inch) fat-free flour tortillas

1/2 cup low-fat sour cream

Directions:

Discard husks and stems from tomatillos. Combine tomatillos, cucumber, cilantro, lime juice, 1/4

teaspoon salt, and garlic in a blender. Process until finely chopped, and set aside.

Sprinkle pork with cumin. Place a large nonstick skillet coated with cooking spray over medium-

high heat until hot. Add pork; cook 3 minutes or until no longer pink in center, stirring

occasionally. Remove from pan; keep warm.

Coat pan with cooking spray; add chiles and onion. Coat vegetables with cooking spray; cook 4

minutes or until onion begins to brown, stirring frequently.

Meanwhile, heat tortillas according to package directions.

Return pork to pan; add remaining 1/4 teaspoon salt, and cook 30 seconds or until the pork

mixture is thoroughly heated, stirring constantly.

Divide pork mixture evenly among tortillas. Top each with about 1/3 cup salsa; roll up. Serve

with sour cream.

Tomatoes

Nutrition

A medium tomato is about 25 calories and provides these nutrients: **Vitamin C: An antioxidant, which breaks down free radicals. Free radicals are







**Vitamin A: An antioxidant that prevents cell damage, slows down the aging process, and reduces the risk of cancer. It supports healthy vision, a good immune system, and skin and bone health. It is also thought to improve lung function and play a role in type 2 diabetes management. *Potassium: An electrolyte needed in every cell of your body. It is required for your

heart and other muscles to function properly. It is also linked to improved bone health,

lower blood pressure, and a reduced risk of stroke.

*Vitamin K: Has been shown to reduce the risk of bone fractures and helps with blood clotting so you don’t bleed too much, such as when you get a cut. It is also thought to be a potential treatment for cancer and Alzheimer’s disease. Carotenoids: A group of antioxidant phytonutrients with many nutritional benefits. There are over 600 different carotenoids, but common ones include B-carotene, lycopene, and lutein. Carotenoids help prevent cancer, eye disease, and cardiovascular disease and help strengthen the immune system. Tomatoes are known for their high lycopene content.

Other Facts Tomatoes are actually a fruit, although they are usually eaten as a vegetable. There are many different types of tomatoes. Some of these include heirloom, cherry, pear, slicer, and roma tomatoes. They are eaten in many ways. For example, cherry tomatoes are small and often eaten on top of salads. Slicer tomatoes are more generic and can be used for recipes or simply on a sandwich. Roma tomatoes are a medium-sized tomato, and pear tomatoes are shaped as their name implies. Heirloom tomatoes are becoming increasingly popular, and get their name from the fact that traditionally, seeds were passed down through generations to grow them. Selection and Storage Choose tomatoes that are brightly colored with firm skin. Tomatoes should be stored at room

temperature for up to a week and eaten when ripe. They can be refrigerated if you aren’t going

to use them right away, although they taste better when not refrigerated.


Recipe: Quick Curry Tomatoes (adapted from Park Ridge Organics)


Ingredients:

2C rice

1T butter (can substitute olive oil)

2 cloves garlic

Small onion, chopped, about 1 cup

2 large tomatoes (can substitute 6 romas or 16

oz. can diced tomatoes)

1T curry

1/8 C brown sugar

Black pepper

Directions:

Start cooking rice. The goal is to have it done just as the tomatoes finish cooking. If it gets done

a bit early, just remove it from the heat and cover.

Warm butter in a medium-size pan. When melted, add onion and garlic. Sauté over a medium

heat, stirring occasionally.

While the garlic and onions are sautéing, prep the tomatoes. Quarter them, and remove the very

center core. You can remove the seeds or not. If you leave them in, the final product will

not be as thick. Next, dice the tomatoes, leaving the pieces fairly large. Just as the onions start

to turn translucent, add the tomatoes. If you are not done dicing, that is okay. You can add them

as you get them done without any problems. Cook this mixture until the tomatoes are a bit soft,

but not mushy. This will take about 3-5 minutes.

Now you are ready for spice! Stir in the brown sugar and ½ T of the curry. Let that cook for

about a minute. At this point, taste it. Add the rest of the curry and pepper to taste.

Scoop out rice onto dish, topping with curried tomatoes.

Turnips Nutrition A medium turnip is about 35 calories and a source of these nutrients:








Fiber: Helps slow food absorption, which helps you feel full for a longer period of time



The turnip greens, at about 20 calories per cup, are a source of: **Vitamin A: An antioxidant that prevents cell damage, slows down the aging process, and reduces the risk of cancer. It supports healthy vision, a good immune system, and skin and bone health. It is also thought to improve lung function and play a role in type 2 diabetes management. **Vitamin K: Has been shown to reduce the risk of bone fractures and helps with blood clotting so you don’t bleed too much, such as when you get a cut. It is also thought to be a potential treatment for cancer and Alzheimer’s disease. **Folate (or folic acid): Also known as vitamin B9, it is needed by our bodies to form new cells and build DNA, our genetic blueprint. Folic acid deficiency can lead to anemia. Getting enough is especially important during pregnancy, because deficiency could cause neural tube defects in the baby. Folate has also been shown to act as an antidepressant, and might help reduce the risk of cardiovascular disease and cancer. *Calcium: An important mineral for the formation of bones and the prevention of osteoporosis. It also helps regulate muscles and blood vessels.

Other Facts Turnips are a root vegetable that can be eaten raw or cooked. It is possible for a turnip root to

weigh up to a kilogram! Turnip roots are white except for the top portion which is exposed to the

sun and may be a shade of purple, red, or green. Turnip greens can also be eaten and have a

bitter flavor. Baby turnips are also available and are eaten much like radishes.

Selection and Storage Choose turnips that are heavy for their size with fresh leaves. Choose smaller turnips if you are

looking for a sweeter flavor. Turnips should be kept in a plastic bag in the refrigerator for no

longer than a few days as the flavor will become very bitter.


Recipe: Salmon and Roasted Turnip Salad (adapted from eatingwell.com)


Yield: 4 servings

Ingredients:

6 cups cubed (1/2-inch) peeled turnips 3 tablespoons extra-virgin olive oil, divided 3/4 teaspoon freshly ground pepper, divided 1/2 teaspoon salt, divided 2 tablespoons sherry vinegar or red-wine vinegar 1 tablespoon minced garlic 1 teaspoon whole-grain mustard 1 teaspoon minced anchovy fillet or paste 8 cups mixed salad greens 2 6- to 7-ounce cans boneless, skinless wild Alaskan salmon, drained and flaked 2 scallions, sliced

Directions:

Preheat oven to 450°F. Toss turnips in a large bowl with 1 tablespoon oil, 1/2 teaspoon pepper and 1/4 teaspoon salt. Spread in a single layer on a large rimmed baking sheet. Roast for 15 minutes. Stir and continue roasting until soft and golden brown in spots, 13 to 15 minutes more. Meanwhile, whisk the remaining 2 tablespoons oil, vinegar, garlic, mustard, anchovy and the remaining 1/4 teaspoon each pepper and salt in a large bowl. Reserve 2 tablespoons of the dressing in small bowl. Add the salad greens to the large bowl and toss to combine; divide among 4 dinner plates. When the turnips are done, transfer them to the large bowl and gently combine with the reserved dressing, salmon and scallions. Top the greens with the salmon and turnips.

Watermelon Nutrition Two cups of diced watermelon is 80 calories and provides these nutrients:







**Vitamin C: An antioxidant that is needed to make collagen, a tissue that holds your muscles, bones, and tissues together. It helps support a healthy immune system and helps your body heal from cuts or wounds. It also helps your body absorb iron and folate from food, which prevents anemia. Potassium: An electrolyte needed in every cell of your body. It is required for your heart and other muscles to function properly. It is also linked to improved bone health, lower blood pressure, and a reduced risk of stroke. Magnesium: Is a mineral that our bodies need for our muscles to function properly. We also need it to produce energy and protein.

Other Facts Nothing says “summer” more than a watermelon! This fruit is thought to have originated in Africa, and is now grown all over the world including 44 states in America. True to its name, a watermelon by weight is 92% water. Although most people avoid eating the rind, they actually are edible and commonly used in Chinese stir fries, or pickled in the Southern United States. There are many types of watermelon that can range from one pound to hundreds of pounds, in colors such as red, yellow, and white. Selection and Storage Choose a watermelon that is heavy for its size and symmetrical. The bottom should be a yellow color. A whole watermelon can be stored at room temperature. Once cut, the watermelon should be kept in an airtight container in the refrigerator for up to 5 days. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Watermelon Mojito (from Park Ridge Organics)

Yield: 4 servings

Ingredients:

3 cups 1/2-inch cubes watermelon

12 medium to large fresh mint sprigs

6 tbsp fresh lime juice

2 tbsp granulated sugar

6 oz. light rum

4 lime slices

4 mint sprigs

Directions:

Place watermelon cubes in a blender. Blend until smooth.

In a small pitcher, combine fresh mint leaves, sugar, and

fresh lime juice. Using the handle of a

wooden spoon, muddle the ingredients to release the oils

from the mint. Take care not to muddle to the point where

the leaves fall apart. Pour rum and the watermelon puree

into the pitcher and stir gently.

Zucchini Nutrition One cup of sliced zucchini is 20 calories and provides these nutrients:








*Manganese: A mineral that helps your body form tissues, bones, and hormones (chemical messengers in our bodies). It also is needed for the brain and nervous system to function properly. *Molybdenum: We need this mineral, but in very small amounts that are easily found in the foods we eat. Molybdenum is not well understood yet, but it is known to be a factor in development of the nervous system and energy production. It is used to treat Wilson’s disease, which is a rare disease where a person cannot properly process copper in their body. Vitamin B6: This vitamin helps maintain nerve functioning, make antibodies, and form red blood cells. It also helps with blood sugar control and is thought to help prevent cardiovascular disease.

Other Facts Zucchini, also known as courgette, is a summer squash. It is thought of as a vegetable, although biologically it is a fruit. The flowers of the zucchini are also edible. Although they can get up to three feet long, zucchinis are usually picked when they are less than half of that size for their soft texture. Zucchini can be used in a variety of ways, from grilled, to stuffed, to zucchini bread. Zucchini is very easy to cultivate and is popular to grow in home gardens. Selection and Storage Choose zucchini with firm, shiny skin that is not bruised. Keep fresh zucchini in a plastic bag in the refrigerator for up to 5 days and wash it before you use it. Cooked zucchini can also be kept in the refrigerator but is best used within 2 days. **An excellent source of this nutrient, meaning it contains at least 20% of the recommended daily value. *A good source of this nutrient, meaning it contains 10-19% of the recommended daily value.

Recipe: Zucchini Herb Casserole (from Park Ridge Organics)


Yield: 6 servings4

Ingredients:

1/3 cup uncooked long grain white rice

2/3 cup water

2 tablespoons vegetable oil

1 1/2 pounds zucchini, cubed

1 cup sliced green onions

1 clove garlic, minced

1 1/4 teaspoons garlic salt

1/2 teaspoon basil

1/2 teaspoon sweet paprika

1/2 teaspoon dried oregano

1 1/2 cups seeded, chopped tomatoes

2 cups shredded sharp Cheddar cheese, divided

Directions:

Combine the rice and water in a saucepan, and bring to a boil. Reduce heat to low, cover, and

simmer 20 minutes, until rice is tender.

Preheat oven to 350 degrees F (175 degrees C). Lightly grease a shallow 1 1/2 quart casserole

dish.

Heat the oil in a skillet over medium heat, and cook the zucchini, green onions, and garlic 5

minutes, or until tender. Season with garlic salt, basil, paprika, and oregano. Mix in the cooked

rice, tomatoes, and 1 cup cheese. Continue to cook and stir until heated through. Transfer to the

prepared casserole dish. Top with remaining cheese.

Bake uncovered 20 minutes, or until cheese is melted and bubbly.

CSA produce nutrition information - Amazon S3 · There are over 60 different types of basil,...

Documents

Transcript of CSA produce nutrition information - Amazon S3 · There are over 60 different types of basil,...