The April Veggie of the Month is Asparagus!

Asparagus is a stalk-y vegetable that is both nutritious and delicious! It has the potential to grow super fast—up to 10 inches a day—and with all its nutrients, your children may just have a healthy growth-spurt of their own! Once they experience the crunchy, subtly-sweet taste of asparagus, they’ll be coming back for seconds!

Asparagus is a Great Source of:

• Iron—to make red blood cells, muscles, and carry oxygen throughout the body.
• Fiber—a needed nutrient to stay “regular.”
• Antioxidants—for a boost to the immune system!
• Vitamin K—aiding bone and brain health
• Copper—for healthy red blood cells and nerve cells.

Did You Know?

• Asparagus is a vegetable that grows wild. You just have to know which ditch or other grassy area to look in!
• Asparagus is a perennial, which means, when taken care of, it will continue to come back year after year!
• The asparagus was once a delicacy for the Greeks and Romans.
• Asparagus is part of the Asparagaceae family, making it a cousin to onions, garlic, tulips, and even daffodils!”
• After you eat asparagus, it has the potential to make your urine smell a little strange! Don’t worry, it’s completely normal and the odor will go away!

How to Harvest and Store Asparagus

When harvesting or shopping, choose asparagus stalks that are firm and even in color—avoid stalks that are wilted and dry. Both thick and thin stems of asparagus are okay to eat! Whether you picked your own asparagus or bought it from the store, you’ll want to rinse it with water when you get home. To store, trim the bottom of the stalks (optional) and set inside a glass with 1–2 inches of fresh water. Cover with a plastic bag and store in the refrigerator for up to 2–3 days.

Tips to Get Children to Eat Asparagus

• Make finding asparagus an adventure! If you grow asparagus in your garden or know a local spot where it grows in the wild, let your children help harvest! They’ll be much more excited to try the veggie once it’s cooked if they’ve lent a helpful hand!
• The flavor and texture is most liked when asparagus is cooked briefly and still has a little bit of a crunch to it!

Ways to Eat Asparagus

• Sauté
• Steam
• Boil
• Grill
• Roast

Let’s Get Cooking

Sautéed Asparagus with Mushrooms

Ingredients

• 1 lb asparagus, trimmed
• 1 tsp. salt
• 1 ½ tbps. extra virgin olive oil
• ½ cup fresh mushrooms, sliced
• 1 tsp. fresh thyme, chopped (or ½ tsp dried)
• Freshly ground black pepper to taste
• Ice water

Directions

1. In a large skillet, bring 2 inches of water to boil with salt. Prepare ice water, set aside.
2. Add asparagus to boiling water, cook for 4–5 minutes, until barely tender.
3. Remove spears from the water, and place in ice water to cool. Once cool, drain the water, and set the asparagus aside.
4. Heat oil over medium-high heat in the skillet. Add mushrooms, asparagus, thyme, salt, and pepper to taste.
5. Cook until mushrooms are wilted and asparagus is heated through (about 3–4 minutes). Serve warm or chilled.

Asparagus with Gremolata Souce

Ingredients

• 2 cups asparagus, washed and trimmed
• 2 tbsp. butter
• 2 tsp. lemon peel, grated
• 1 garlic clove, large, minced
• 2 tbsp. lemon juice, fresh

Directions

1. Cook asparagus in a large pot of boiling water until tender, about 4 minutes
2. Drain, rinse with cold water to cool quickly
3. Pat dry and wrap asparagus in a paper towel, then plastic wrap and refrigerate
4. Melt butter in a large skillet over medium-high heat
5. Add lemon peel and garlic and stir for 30 seconds
6. Add asparagus and toss to coat
7. Sprinkle with lemon juice. Sauté until asparagus is heated through and coated with the Gremolata sauce (butter, lemon peel, garlic, and lemon juice), about 3 minutes
8. Transfer to a plater and serve

For more creative asparagus-based recipes visit MyPlate Kitchen! With so many possibilities, like Grilled Asparagus and Shrimp Quinoa Salad, Pasta Primavera, and Spring Vegetable Sauté, you’re sure to find something that is tasty for the whole family!

Fact Check: SDSU Extension, MyPlate Kitchen, Nutrition and You

Can’t get enough fruits and veggies? Be sure to check out Harvest of the Month, a downloadable educational program designed to make learning about fruits and veggies easy, tasty, and fun!

The March Vegetable of the Month is Garlic!

If someone says, “This tastes so good…what’s in it?!”—the answer is usually garlic! The flavor-packed bud is rarely served on its own because of its big powerful taste. Instead, you’ll find it in sauce, pasta, meat dishes, and anything else tasty. Don’t let this veggie’s potency scare you. It’s a fun addition to any dish, turning a simple “yum” into a big “wow!”

Garlic is a Good Source of:

• Protein—promotes healthy cells retention and production
• Fiber—great for liver and digestive health
• Manganese—great for healthy bones
• Vitamin C—a powerful antioxidant for your immune system
• Calcium—strengthens bones and protects heart muscles

Did You Know?

• Research suggests a connection between eating garlic and lower risk of gastrointestinal cancers. One study even found that folks whose diet included garlic had a 35% lower chance of colon cancer!
• Garlic is a naturally occurring antibiotic. While it isn’t a cure-all for sickness, it boosts the body’s ability to stay healthy and fight disease.
• Garlic was popular in ancient Egypt in both cuisine and medicine. King Tut was even buried with some bulbs.

How to Choose and Store Garlic

Select plump, dry, and firm garlic heads with a smooth white covering. Look for bulbs that still have the roots. Do not buy garlic with green sprouts growing from it. When home, store in a mesh bag at 32-40 degrees for up to 3-6 months.

When ready to use, peel the dry outer skin off. Crush the garlic by pressing with the flat side of a large knife blade. Then chop into small, fine pieces, crushing again if desired.

Tips to Get Children to Eat Garlic

• Season your soup with garlic
• Mince small pieces into any casserole or baked dish
• Top buttered toast with garlic powder for flavorful surprise

Ways to Prepare Garlic

• Raw
• Sauté
• Roast
• Bake
• Boil

Let’s Get Cooking

Orzo Garlic Chicken

Ingredients

• 1 cup cooked orzo pasta
• 1 tablespoon olive oil
• 2 cloves garlic (minced)
• ¼ teaspoon crushed red pepper
• 2 (8 ounce) boneless, skinless chicken breast halves, cut into bite sized pieces
• 1 tablespoon fresh parsley
• 1 cups fresh spinach leaves
• ¼ cup reduced fat, grated parmesan cheese

Directions

1. Bring a large pot of water to boil
2. Add orzo pasta and cook for 8–10 minutes, then drain
3. Heat the oil in a skillet over medium-high heat
4. Add the garlic and red pepper for to the skillet and cook for 1 minute, until garlic is golden brown
5. Stir in chicken and cook for 2–5 minutes, until light brown and juices are running clear
6. Reduce heat to medium and add parsley and cooked orzo
7. Place the spinach in the skillet and cook for 5 more minutes, stirring occasionally
8. Serve topped with parmesan cheese

Garlic and Herb Butter

Ingredients

• ½ cup softened butter
• 1 teaspoon finely chopped dried parsley, basil, or herb of choice
• ½ teaspoon minced garlic
• 1–3 teaspoons lemon juice
• Salt and pepper to taste

Directions

1. Mix all ingredients together
2. Shape the mixture into a roll
3. Wrap it tightly with saran wrap
4. Keep in the freezer for up to 6 months
5. Cut slices off the roll as needed and store in the refrigerator for use

For more creative garlic-based recipes visit MyPlate Kitchen! With so many possibilities, like Garlic Bok Choy, Tomato and Garlic Omelet, and Whole Wheat Garlic Bread Sticks you’re sure to find something that is tasty for the whole family!

Fact Check: SDSU Extension, MyPlate Kitchen, Dr. Axe

Can’t get enough fruits and veggies? Be sure to check out Harvest of the Month, a downloadable educational program designed to make learning about fruits and veggies easy, tasty, and fun!

The February Fruit of the Month is Cherry!

Depending on the variety, cherries can be sweet or sour. But that’s not the only reason to enjoy this fruit! Cherries help decrease stress, inflammation, and muscle soreness. Keep reading for more facts about cherries and how to get the entire family to enjoy them!

A Cherry is a Good Source of:

• Antioxidants—improves heart and eye health
• Potassium—alleviates hypertension and high blood pressure
• Vitamin C—great for a healthy immune system
• Copper—aids in production of red blood cells
• Melatonin—for healthy sleep and wake cycles

Did You Know?

• If you leave the stems attached to the cherry, they are less likely to mold quickly.
• Cherries can help decrease arthritis symptoms.
• In the US, sweet cherries are primarily grown in Washington, California, Oregon, Wisconsin, and Michigan. Sour cherries are primarily grown in Michigan, New York, Utah, and Washington.

How to Choose and Store Cherries

Choose cherries that are firm, shiny, plump, and without bruises. Store unwashed cherries in a plastic bag in the refrigerator for up to 10 days. Wash before use.

Tips to Get Children to Eat Cherries

• Blend in a fruit (and veggie!) smoothie
• Top yogurt or nonfat ice cream with cherries
• Mix in a fruit salsa
• Let kids build their own salad, with cherries an a topping option

Ways to Prepare Cherries

• Raw
• Baked
• Frozen (and blended in a smoothie)
• Sauté
• Jam or jelly

Let’s Get Cooking

Cherry Crisp

Topping Ingredients

• 1 cup whole wheat flour
• 1 cup rolled oats
• 2/3 cup packed brown sugar
• 1/4 teaspoon cinnamon
• 1/2 cup melted butter

Cherry Filling Ingredients

• 2 cans cherries in water
• 1/3 cup sugar
• 2 tablespoons orange juice concentrate
• 2 tablespoons cornstarch
• 1 tablespoon + 1 teaspoon water
• 1/4 cup + 2 tablespoons cherry juice

Directions

1. Grease a 9×9” pan
2. Mix topping ingredients and set aside
3. Drain cherries, saving ½-cup of the juice
4. Place cherries in baking pan
5. Mix cherry juice with sugar and orange juice in a saucepan. Heat on medium for 2 minutes.
6. Mix cornstarch and water, then add to the juice mixture. Heat on medium until thick.
7. Remove from heat and stir well
8. Pour ⅔-cup of juice mixture over cherries in the pan. Discard the rest.
9. Sprinkle topping over cherries
10. Bake at 425°F for 40 minutes

Cherry Salad

Ingredients

• ½ cup pitted and halved sweet cherries
• 1 cup cantaloupe, cubed
• 1 cup green grapes, cut in half
• 1 medium banana, peeled and sliced
• ¼ cup orange juice (juice from ½ orange)
• ¼ cup flaked coconut (optional)

Directions

1. In a large bowl, mix together the cut fruit.
2. Pour orange juice over fruit and stir in coconut flakes, if desired.

For more creative cherry-based recipes visit MyPlate Kitchen! With so many possibilities, like Cherry Puff Pancake, Cherry Pineapple Delight, and Slow Cooker Pork Stew Over Brown Rice you’re sure to find something that is tasty for the whole family!

Fact Check: SDSU Extension, MyPlate Kitchen, Dr. Axe

Can’t get enough fruits and veggies? Be sure to check out Harvest of the Month, a downloadable educational program designed to make learning about fruits and veggies easy, tasty, and fun!

The January Veggie of the Month is Cabbage

Cabbage isn’t a vegetable many people get excited about—or think of—when planning meals. But, it’s a lot easier to work into your meals than you might imagine! And it’s worth getting to know, because its health benefits and unique texture will have you hooked.

A Cabbage is a Good Source of:

• Vitamin K—aiding in bone and brain health
• Vitamin C—a powerful antioxidant for your immune system
• Folate—important for red blood cell formation and healthy cell growth
• Manganese—great for healthy bones
• Vitamin B6—essential for energy

Did You Know?

• Brussel sprouts, kale, cauliflower, and broccoli are all related to cabbage.
• One cup of cabbage has 96% of the recommended daily amount of Vitamin K.
• Germans recognize cabbage in its fermented form, which is sauerkraut (meaning “sour cabbage”).
• Cabbages grow best in cooler temperatures, which make them perfect for growing in South Dakota!

How to Choose and Store Cabbage

Most cabbage is in season during the months of August, September, and October. Harvest as soon as they reach a desired size and the head feels firm. Store in the refrigerator with a damp paper towel within a crisper drawer or bag for up to two months! When stored in temperatures between 32–40° F, cabbage can last for several months! Avoid cabbage if the leaves begin to wilt.

Tips to Get Children to Eat Cabbage

• Use cabbage as a garnish on tacos.
• Let children mix their own slaw using cabbage, apple slices, carrots, and their other favorite ingredients.
• Arrange cabbage on a plate in fun shapes; like a flower or sun!
• Mix it with shredded cheese before baking into a dish.

Ways to Prepare Cabbage

• Raw
• Pickle
• Sauté
• Boil
• Steamed
• Microwave

Let’s Get Cooking

Red Potato Cabbage

Ingredients

• 3 1/2 cups red potatoes (about 1 pound)
• 1 tablespoon butter
• 1/2 cup chopped onion
• 6 cups thinly sliced green cabbage (about 1/2 head)
• 1 cup 1% or nonfat milk
• 1 teaspoon salt
• 1/4 teaspoon black pepper

Directions

1. Scrub potatoes, but do not peel. Cut into quarters.
2. Cook potatoes in boiling water or steam until tender, about 15–20 minutes.
3. While the potatoes are cooking, heat the butter in a large skillet over medium-high heat. Add the onion and cook until the onion becomes clear, about 3–5 minutes.
4. Add the cabbage to the skillet, stirring occasionally, until cabbage begins to brown, about 4–6 minutes.
5. Reduce heat to low. Add milk, salt, and pepper.
6. Cover and cook until cabbage is tender, about 6–8 minutes.
7. Drain the potatoes.
8. Add cabbage mixture to the potatoes. Mash with a potato masher or large fork to reach desired texture.
9. Serve warm.

Braised Green Cabbage with Garden Vegetables

Ingredients

• 1 head green cabbage, shredded
• 1 medium onion, chopped
• 1 medium bell pepper, cut into 1/2-inch squares
• 1 teaspoon crushed red pepper flakes (optional)
• 1/2 teaspoon garlic powder
• 1/4 cup olive oil
• 1 cup water or chicken stock
• Salt and pepper to taste

Directions

1. Cut cabbage into quarters and shred thinly.
2. Chop onions and bell pepper and seat aside.
3. Use a large (5-quart) pan with a lid. Heat pan over medium-high for a few seconds, until hot.
4. Add oil to the hot pan, then immediately add onions and bell pepper. Stir for about 1 minute.
5. Add half of the shredded cabbage and stir for another 30 seconds.
6. Add crushed red pepper and garlic powder and continue to cook and stir for another 15 seconds.
7. Add two handfuls of cabbage, stirring for 30 seconds. Then continue to add the remaining cabbage, stirring at 30-second intervals until at the cabbage is in the pan.
8. Add water or chicken stock and cover. Let cook for 10 minutes, stirring occasionally to keep food from sticking. Add more water if necessary.
9. When done, almost all the liquid will have cooked away.

For more creative cabbage-based recipes visit MyPlate Kitchen! With so many possibilities, like Sweet and Sour Cabbage, Cabbage Roll Casserole, and Turkey Stuffed Cabbage you’re sure to find something that is tasty for the whole family!

Fact Check: SDSU Extension, MyPlate Kitchen, SDSU Extension, How to Grow It

Can’t get enough fruits and veggies? Be sure to check out Harvest of the Month, a downloadable educational program designed to make learning about fruits and veggies easy, tasty, and fun!

The December Veggie of the Month is Leek!

Leeks aren’t getting the credit they deserve! Did you know they are actually loaded with health benefits? They contain antioxidants that have anti-inflammatory, anti-diabetic, and anti-cancer properties. Plus their mild, sweet flavor makes them perfect for soups or any recipe that calls for onion or garlic!

A Leek is a Good Source of:

• Vitamin A—for cell heath
• Vitamin K—aiding bone and brain health
• Vitamin C—a powerful antioxidant for your immune system
• Folate—healthy cell growth and function
• Fiber—great for liver and digestive health

Did You Know?

• Leeks look like a giant green onion, but have a milder taste.
• Leeks contain folate, which is key in healthy pregnancies.
• In addition to probiotics, your body needs beneficial bacteria called prebiotics, which are in leeks!

How to Choose and Store Leeks

Leeks are in-season during the winter and early spring, but can generally be found year-round. Ready-to-eat leeks should be firm and crisp with quite a bit of white and light green coloring. Those with yellow or withered tops should be avoided. Unwashed leeks can be refrigerated for up to two weeks. Be sure to always wash them after cutting and before eating, as they often have dirt within the layers. 

Tips to Get Children to Eat Leeks

• Chop into small pieces, then cook and mix them into mashed potatoes!
• Add to their favorite cheesy casserole.
• Let kids build their own salad using a variety of good-for-you ingredients, leeks included!

Ways to Prepare Leeks

• Raw
• Sauté
• Roast
• Boil

Let’s Get Cooking

Potato Leek Soup

Ingredients

• 1 tablespoon unsalted butter
• ½ cup sliced leeks
• ½ cup chopped onions
• ½ cup + ⅓ cup chicken or vegetable broth, low sodium
• 2 cups skim milk
• ½ cup + 2 tablespoons instant potato flakes
• ¼ teaspoon salt
• 1 tablespoon chopped fresh parsley (or ½ tablespoon dried)

Directions

1. Melt the butter in a large pot over medium heat.
2. Sauté the leeks and onion in the butter for 5 minutes, or until tender.
3. Pour in the broth and the milk and mix well.
4. Bring to a boil, reduce heat to low, and simmer for 5 minutes.
5. Stir in potato flakes, salt, celery salt, and parsley.
6. Allow to thicken and heat through.
7. Top with green onion and low-fat cheese.

Leek and Potato Frittata

Ingredients

• 1 teaspoon olive oil
• 2 cups leeks, sliced
• 10 ounces fresh spinach
• 2 cups red potatoes, chopped
• ⅓ cup fat-free milk
• 4 egg whites
• 4 eggs
• 1 tablespoon Italian seasoning
• ½ teaspoon salt
• ⅓ teaspoon pepper
• 2 tablespoons dry breadcrumbs
• ½ cup shredded mozzarella cheese, reduced fat

Directions

1. Preheat the oven to 350-degrees Fahrenheit.
2. Add oil to a sauté pan over medium heat.
3. Add leeks to the sauté pan and cook for 4 minutes.
4. Add spinach and potatoes; and cook for 2 minutes or until the spinach wilts.
5. Combine the milk, seasoning, salt, pepper, 4 egg whites, 4 eggs in a separate bowl and whisk well.
6. Pour the contents from the sauté pan into the egg mixture.
7. Coat a 9.5-inch baking dish with cooking spray, and pour the entire mixture within.
8. Sprinkle the top with cheese and breadcrumbs.
9. Bake at 350-degrees Fahrenheit for 20–25 minutes.
10. For a golden brown top, broil for 4 minutes after baking.

For more creative leek-based recipes visit Eating Well! With so many possibilities, like Cheesy Zucchini Quiche, Slow-Cooker Citrus Salmon with Melted Leeks, and Vegan Lentil Stew you’re sure to find something that is tasty for the whole family!

Fact Check: SDSU Extension, Dr. Axe, Eating Well

Can’t get enough fruits and veggies? Be sure to check out Harvest of the Month, a downloadable educational program designed to make learning about fruits and veggies easy, tasty, and fun!

Can’t get enough fruits and veggies? Be sure to check out Harvest of the Month, a downloadable educational program designed to make learning about fruits and veggies easy, tasty, and fun!

The November Fruit of the Month is Pear!

The fruit that comes in second place as the most popular fruit in the US is pears (apples take first place)! Because of their many varieties and growing seasons, pears are available fresh and in abundance for most of the year including winter, when many other fruits are out of season. Keep reading for fun facts and ideas for how to include yummy pears in your diet!

A Pear is a Good Source of:

• Fiber—great for liver and digestive health
• Potassium—helps body tissues and cell function
• Vitamin C—a powerful antioxidant for your immune system
• Vitamin K—aiding bone and brain health
• Copper—combats inflammation and keeps nerve cells healthy

Did You Know?

• Pears grow on trees and come in a variety of shapes, sizes, and colors, including green, golden yellow, and red.
• The peel is good to eat and has many nutrients, but do not eat the seeds.
• Pears have an antioxidant called “glutathione” that is known to help prevent cancer, high blood pressure, and stroke!
• The first pear tree originated in present-day western China.

How to Choose and Store Pears

When purchasing fresh pears, choose ones that are firm with no soft spots, and then let them ripen at home. When the pear has reached peak ripeness the flesh next to the stem will yield gently to pressure. Store at room temperature in a paper bag until ripe. After the pears are ripe, store them in the refrigerator and eat within 5–7 days. Be careful! Pears bruise easily, and their bruises lead to rapid decay—so handle with care. Don’t forget that frozen and canned pears are healthy too!

Ways to Prepare Pears

• Raw
• Poach
• Bake
• Sauté
• Pickle

Let’s Get Cooking

Breakfast Pear Parfait

Ingredients

• 2 cups of cooked oatmeal
• 1 pear, chopped
• 1 cup low-fat vanilla yogurt

Directions

1. Put 1 cup of oatmeal into 2 small bowls.
2. Add half of the chopped pears on top of the oats
3. Top each bowl with ½ cup of low-fat yogurt.
4. Mix if desired. 

Cobb Salad with Pears

Ingredients

• 2 canned pear halves
• 6 cups mixed baby salad greens
• ½ tablespoon parmesan cheese
• 1 ⅓ cup carrots, grated
• 3 tablespoons walnuts

Dressing

• ¼ cup pear juice
• ¼ teaspoon honey
• ¼ teaspoon dijon mustard
• 1 dash salt and black pepper
• ¼ teaspoon extra virgin olive oil

Directions

1. For the dressing, mix pear juice, vinegar, honey, mustard, salt, pepper, and olive oil in a blender.
2. Put mixed greens in a large mixing bowl and mix the dressing in thoroughly.
3. Add the chopped pears, walnuts, and grated carrots and toss lightly.
4. Portion out 1 cup of salad for each serving, and top with ½ teaspoon of grated parmesan cheese.

For more creative pear-based recipes visit MyPlate Kitchen! With so many possibilities, like Pear Quesadillas, Pear Party Salsa, and Pear PB&J Bouquet you’re sure to find something that is tasty for the whole family!

Fact Check: SDSU Extension, MyPlate Kitchen, Dr. Axe

Can’t get enough fruits and veggies? Be sure to check out Harvest of the Month, a downloadable educational program designed to make learning about fruits and veggies easy, tasty, and fun!

Can’t get enough fruits and veggies? Be sure to check out Harvest of the Month, a downloadable educational program designed to make learning about fruits and veggies easy, tasty, and fun!

The October Vegetable of the Month is Broccoli!

You might know broccoli for its strong taste and smell when cooked. This is because it’s considered a cruciferous vegetable—meaning it has sulfur-containing compounds. Not only does this create a boost for your senses, but it’s also a powerhouse for cancer prevention, lowering cholesterol, eye health, and more!

Broccoli is a Good Source of:

• Fiber—great for liver and digestive health
• Vitamin C—a powerful antioxidant for your immune system
• Vitamin K—aiding bone and brain health
• Potassium—helps body tissues and cell function
• Iron—improves muscle and brain function

Did You Know?

• Compared to most vegetables, broccoli’s protein content is quite high—making up 29% of its weight!
• Broccoli is part of the cabbage family.
• Broccoli wasn’t well known in the United States until the 1920s.
• One cup of broccoli only contains 55 calories!
• If you have a lot of fresh broccoli and can’t get it eaten before it goes bad, blanch it and then freeze it! Blanch broccoli by boiling for 3 minutes or steaming for 5 minutes and then placing it in ice water immediately after. Blanching vegetables before freezing them is one of the best ways to preserve flavor, color, and nutrients.

When to Harvest and How to Store Broccoli

Broccoli is ready to eat when the buds are bright, tight, and compact. A sign the vegetable is going bad is when the buds start to appear yellow or brown, and take on a limp. Store broccoli in the refrigerator wrapped in damp paper towels or with the stem submerged in water. Never store in a sealed container, as it prefers air circulation!

Tips to Get Children to Eat Broccoli

• Let them dip raw broccoli in their favorite condiment, like ranch dressing
• Cut florets into small pieces and add to their favorite pasta sauce
• Use a grater to shred into small piece and add to hamburger patties, meatballs, casserole-like dishes, or soups
• Top roasted or steamed broccoli with melted cheese
• Keep trying! Offer broccoli in different ways multiple times. It takes time for kids to warm up to certain foods. But the more you offer it the better the chance they will find a variation they like.

Ways to Prepare Broccoli

• Raw
• Steam
• Sauté
• Roast

Let’s Get Cooking

Steamed Broccoli with Dill Dressing

Ingredients

• 1 bunch broccoli, about 2 pounds
• 3 carrots
• 6 tablespoons olive oil
• 1/4 teaspoon black pepper
• 1 teaspoon dried dill weed, or 3 teaspoons fresh dill

Directions

1. Mix ingredients for the dill dressing and set aside (olive oil, black pepper, dill weed)
2. Bring a large saucepan of water to a boil while preparing vegetables
3. Rinse the broccoli, then trim and peel the stems. Cut the stem into 2-inch strips, then cut the florets into small uniform pieces and set aside
4. Peel and cut the carrots into 2-inch strips
5. When water is boiling, add carrots and broccoli stems to the water. Cook for 1 minute
6. Add broccoli florets to the boiling water and cook for 2 minutes. Be careful not to overcook
7. Drain the water and rinse vegetables in cold water. Draining the vegetables again until all excess water is gone
8. Place vegetables in a large bowl and gently toss with the dressing. Serve immediately

Broccoli Salad

Ingredients

• 6 cups of broccoli (chopped)
• 1 cup raisins
• 1 red onion (medium, peeled, and diced)
• 2 tablespoons sugar
• 8 bacon slices (cooked and crumbled)
• 2 tablespoons lemon juice
• 3/4 cup mayonnaise, low-fat

Directions

1. Combine all ingredients in a bowl, mixing well
2. Chill for 1–2 hours before serving

For more creative broccoli-based recipes visit MyPlate Kitchen! With so many possibilities, like Cream of Broccoli Soup, Chicken Broccoli Alfredo, and a Broccoli Omelet you’re sure to find something that is tasty for the whole family!

Fact Check: SDSU Extension, MyPlate Kitchen, Healthline, Dr. Axe

Can’t get enough fruits and veggies? Be sure to check out Harvest of the Month, a downloadable educational program designed to make learning about fruits and veggies easy, tasty, and fun!

Can’t get enough fruits and veggies? Be sure to check out Harvest of the Month, a downloadable educational program designed to make learning about fruits and veggies easy, tasty, and fun!

Beets are the September Vegetable of the Month!

Beets are a nutritious root vegetable that are flavorful, nutritious, and vibrant in color. When adding beets to your diet, get adventurous with it! From pickling, to adding to smoothies, or adding to salads, this powerhouse does it all!

A Beet is a Good Source of:

• Fiber—great for liver and digestive health
• Folate—important for red blood cell formation and healthy cell growth
• Manganese—great for healthy bones
• Potassium—helps body tissues and cell function
• Iron—improves muscle and brain function

Did You Know?

• The leaves and root (the beet) are all edible raw or cooked!
• Young or small beets are best raw, while medium and large-sized beets taste better when cooked.
• Red beets can stain your skin! They even use beets to make red food coloring. When peeling beets, wear disposable gloves to avoid staining.
• You can cook and eat beet greens like you would spinach!

How to Harvest and Store Beets

Pull the beets from the ground as soon as 45 days from planting. If you harvest “thinnings” or the beets before they are fully mature, they can be eaten raw and whole! Trim the leaves until they are about 1-inch from the root. The beetroot can be refrigerated for several weeks, while the leaves will only last for a few days. Store the root and leaves separately.

Tips to Get Children to Eat Beets

• Make a beet kabob, including other fruits and veggies, with your kids!
• Add to a smoothie, which will turn it a bright red/pink color!
• Sprinkle roasted beets with cinnamon for a kid-friendly flavor.

Ways to Prepare Beets

• Raw
• Bake
• Sauté
• Steamed
• Pickled
• Microwave
• Juice

Let’s Get Cooking

Beets with Dijon Dressing

Ingredients

• 3 lbs beets
• 4 Tbsp olive oil
• 1 tsp salt
• ½ tsp black pepper
• 1 Tbsp dijon mustard (or yellow prepared mustard)
• ¼ cup orange juice
• 1 tsp sugar
• 1 Tbsp red wine vinegar
• 1 Tbsp rosemary, chopped

Directions

1. Preheat the oven to 400-degrees Fahrenheit.
2. Wash, trim, and dry beets, leaving ½-inch stem and root intact.
3. Put beets in a bowl and add 1 tablespoon olive oil, salt, and pepper. Toss the contents of the bowl with clean hands.
4. Arrange beets in a single layer roasting pan. Roast in the oven for 45 minutes or until the beets are tender.
5. Remove the pan from the oven and let it cool.
6. Make the dressing while the beets are cooling. To make dressing, whisk mustard, orange juice, sugar, and vinegar together.
7. Whisk in 3 tablespoons olive oil and rosemary. Set aside. 
8. Rub skins off beets and cut into quarters.
9. Combine with dressing and let sit for 30 minutes before eating.

Red Beet and Apple Salad

Ingredients

• 1 large red beet or 2 small red beets
• 4 apples
• 1 Tbsp lemon juice
• 1 Tbsp honey

Directions

1. Wash the beet and peel if desired. If you peel the beet, it will taste less earthy.
2. Grate the beet and the apples into a large bowl.
3. For the dressing, mix the lemon juice, honey, and salt. Pour the dressing over the grated beet and apples.
4. Mix well. Serve chilled.

For more creative beet-based recipes visit MyPlate Kitchen! With so many possibilities, like Sautéed Beet Greens, Beet and White Bean Salad, and Pink Party Salad you’re sure to find something that is tasty for the whole family!

Fact Check: SDSU Extension, MyPlate Kitchen, Gardening Know How

Can’t get enough fruits and veggies? Be sure to check out Harvest of the Month, a downloadable educational program designed to make learning about fruits and veggies easy, tasty, and fun!

The May Veggie of the Month is Artichoke!

Artichokes may feel a bit alien at first, but they can be fun and delicious! Not to mention, it’s one of the top vegetables containing the most antioxidants, keeping the whole family strong and healthy.

Artichoke is a Great Source of:

• Fiber—great for liver and digestive health
• Iron—improves muscle and brain function
• Antioxidants—for a boost to the immune system
• Vitamin A—for cell health
• Vitamin K—aiding bone and brain health

Did You Know?

• Artichokes are a staple health food within the Mediterranean diet.
• The artichoke plant can grow to be six feet in diameter and up to four feet tall!
• There are 140 different species of artichokes, but only 40 are grown commercially as food.
• The edible part of the artichoke is a flower bud before it begins to bloom!

How to Harvest and Store Artichoke

Ready-to-eat artichokes should be firm, compact, and heavy with an even, bright green color. You want to avoid black bruises or a purple tint. To safely store, cut off the bottom stem from the artichoke, sprinkle with water and place in an airtight bag for 5-7 days. Before cooking, cut off the thorny leaf tips with a kitchen scissors and remove any dry leaves completely.

How to Eat Artichoke

Remove the individual leaves and use your teeth to remove (and eat!) the softer flesh. Discard the leaves after you have removed the soft flesh.

Tips to Get Children to Eat Artichoke

• Under a guardian’s supervision, have your child help prepare the artichoke before cooking. They can help peel off dry leaves or even cut off the thorny leaf tips with safety scissors!
• Let them dip the artichoke in their favorite dips or condiments like butter, cheese, or ranch.
• Because you use your teeth to remove the soft flesh of the artichoke, they are generally more fun for kids to eat. Make it an adventure!

Ways to Eat Artichoke

• Boil
• Steam
• Microwave
• Sauté
• Roast

Let’s Get Cooking

Spring Vegetable Soup

Ingredients

• 1 Tbsp extra virgin olive oil
• 2 cups red cabbage, finely shredded
• 2 ripe tomatoes, chopped
• ½ cup canned artichoke hearts, drained and chopped
• 1 cup green peas, fresh or frozen
• 2.5 cups vegetable juice, low-sodium
• 1 cup water
• 2 tsp dried basil
• Salt and pepper to taste

Directions

1. In a large soup pot, heat oil over medium heat. Sauté the cabbage, tomatoes, artichoke hearts, and peas for 10 minutes.
2. Add vegetable juice and water. Bring to a boil.
3. Reduce heat and add basil. Let simmer for 10 minutes, or until all vegetables are tender.
4. Serve in individual serving bowls and season to taste with salt and pepper.

Stuffed Artichokes

Ingredients

• 4 large artichokes
• 3 cups breadcrumbs
• 3 garlic cloves, grated
• 1 cup parmesan cheese, grated
• 1 cup pecorino cheese, grated
• 1 cup chopped parsley
• 1 cup olive oil
• 1 ¼ tsp salt
• ½ tsp pepper

Directions

1. Cut 1” off the top of the artichoke with a serrated knife and snap off any dry or tough leaves. Use a kitchen scissors to trim off any thorny leaf tips. Remove the stems.
2. Combine the breadcrumbs, garlic, salt, pepper, parmesan, pecorino, parsley and olive oil in a bowl.
3. Separate the leaves on the artichoke to give them some breathing room. Stuff the crumb mixture between each leaf.
4. Stand upright in a steamer basket over simmering water. Cover and steam over medium-low heat until tender (add more water if needed), about 1 hour 20 minutes. 
5. Remove from basket and drizzle lightly with olive oil.
6. Serve while warm.
   

For more creative artichoke-based recipes and information visit this Pick it! Try it! article from South Dakota State University Extension.

Fact Check: SDSU Extension, MyPlate Kitchen, Nutrition and You

Can’t get enough fruits and veggies? Be sure to check out Harvest of the Month, a downloadable educational program designed to make learning about fruits and veggies easy, tasty, and fun!

The January Veggie of the Month is Spinach!

Spinach is one of the few vegetables that are available year-round. It can be prepared and eaten in many different ways, but it has the most nutrients when eaten fresh! Spinach is a versatile vegetable that accounts for 100% of the daily value of vitamin A, which helps the health of your eyes, skin, and hair.

Spinach is a Great Source of:

• Vitamin A—great for your eyes, skin, and hair
• Vitamin K—builds strong bones by helping calcium adhere to your bones
• Vitamin C—helps heal wounds and bruises and controls cholesterol levels
• Vitamin E—helps keep your tissues healthy and supports immune system
• Vitamin B1, B2, B3, B5, B6—helps reduce stress and depression, and promotes healthy brain cells

Did You Know?

• Popeye was on to something! Ounce for ounce—there’s more iron in spinach than there is in ground beef.
• Spinach is one of the few vegetables that is available year-round. It grows best in cool, not freezing, moist conditions, especially during spring and autumn. It grows well in sandy soils.
• March 26th is National Spinach Day. Celebrate with your favorite spinach recipe!
• For many years in the 1930s and 1940s, spinach was ranked as the third most popular children’s food after turkey and ice cream.
• California is the number 1 U.S. grower/supplier of fresh and processed spinach, accounting for almost 75% of the national production. You can find processed spinach frozen, puréed, canned, and in baby food!

How to Prepare and Store Spinach

Tear off the stem and separate the leaves. Place in a large bowl of water; let any sand drift to the bottom of the bowl and remove the leaves from the water. Repeat until the leaves are clean. To keep it fresh, store the spinach in an open bag in the refrigerator vegetable tray/drawer.

Realistic Ways to Get Children to Eat Spinach

There’s a reason why children prefer sweet-tasting foods over vegetables. Until late adolescence our taste receptors are more sensitive to bitter tasting foods, meaning many vegetables can taste unpleasant to children. So how do we get children to eat nutritious spinach?

Two strategies to try are:

• Introduce spinach in small amounts continuously. Repetition is key. The more your child sees spinach, the more likely they’ll get curious and adventurous with the vegetable. Example: use a small amount in a homemade soup or salsa!
• Hide spinach in other foods that generously help eliminate the natural bitter flavor. Example: use it in a fun fruit-based smoothie!

Ways to Eat Spinach

1. Raw
2. Steamed
3. Microwaved
4. Sautéed
5. Stir fried

Let’s Get Cooking

Orange Sunrise Smoothie

Ingredients

• ½ ripe banana
• 1 cup orange juice
• ½ cup spinach leaves, rinsed
• ½ cup strawberries (fresh or frozen)

Directions

1. Blend all the ingredients until smooth
2. Serve and enjoy!

Spinach Salsa

Ingredients

• 1 large tomato, diced
• 1 cup spinach leaves, chopped
• 2 tsp lime juice
• ½ sweet onion, diced
• 1 tsp cilantro
• 1 tsp tabasco (optional)

Directions

1. Combine all the ingredients and serve with whole wheat tortilla chips

For more creative spinach-based recipes visit MyPlate Kitchen! With so many possibilities, like Lemon Spinach, Grapefruit Spinach Salad (double dose of vitamins), and Spinach Stuffed Potatoes, there’s sure to be a recipe or two that will make any family smile.

Fact Check: SDSU Extension, Science 2.0, Famlii

Can’t get enough fruits and veggies? Be sure to check out Harvest of the Month, a downloadable educational program designed to make learning about fruits and veggies easy, tasty, and fun!

The April of the Month is Plum!

What tangy and delicious fruit is related to a cherry and peach? It’s a plum! Plums come in a wide range of colors from yellow to white or green to red. But red is the variety you see most often. Despite the color differences, all plums are nutritious and packed with benefits. They help fight disease, signs of aging, help regulate digestion, and so much more! Keep reading to learn all about plums and how to incorporate them into your diet.

A Plum is a Good Source of:

• Vitamin C—a powerful antioxidant for your immune system
• Vitamin A—for cell heath
• Fiber—great for liver and digestive health
• Antioxidants—improves heart and eye health
• Vitamin K—aiding bone, heart, and brain health

Did You Know?

• Dried plums are called prunes!
• Plums may have been one of the first fruits widely eaten by humans.
• In 1881, Luther Burbank, an American botanist, horticulturist, and pioneer in agricultural science, brought twelve plum seeds back from Japan. Now almost all plums grown in the United States are related to those seeds.

How to Choose and Store Plums

When buying plums, choose plump plums with smooth skins. Make sure to avoid bruises and soft spots! Store unripe plums in a paper bag until they’re ripe, then refrigerate them. You know they’re ready to eat when the plum softens when you apply gentle pressure.

Tips to Get Children to Eat Plums

• Add plums to a fun, healthy kabob!
• Mix dried plums in their favorite trail mix.
• To a leafy green salad with slices of plum and other delicious fruits.
• Blend into a healthy smoothie!

Ways to Prepare Plums

• Raw
• Baked
• Poached
• Pureed
• Dried

Let’s Get Cooking

Plum Sauce

Ingredients

• 12 ounces canned plums in heavy syrup
• ½ cup reserved juice from canned plums
• 3 tablespoons white vinegar
• 1 teaspoon brown sugar
• A pinch of ground ginger
• 3 tablespoons water

Directions

1. Remove plums from the syrup, cut in half, remove pits, and chop into pieces.
2. Combine plums and all remaining ingredients in a small saucepan. Bring to a boil, then reduce heat and simmer for about 30 minutes, stirring occasionally.
3. Plums will fall apart and the sauce will start to get thick.
4. Serve over 6–6 servings of pork chops, chicken breast, or meatloaf.
5. Leftovers may be stored in the fridge.

To learn how to can, freeze, or dry plums for longer keeping, visit SDSU Extension’s Preserve It fact sheet!

Fact Check: SDSU Extension, Dr. Axe

Can’t get enough fruits and veggies? Be sure to check out Harvest of the Month, a downloadable educational program designed to make learning about fruits and veggies easy, tasty, and fun!

The October Vegetable of the Month is Tomatoes!

This fruit is amazing…wait, fruit? That’s right, tomatoes are technically a fruit, but most people consider them part of the vegetable family because of their hearty flavor. Remember, whether it’s a fruit or vegetable, it’s good for you! Aim for 5 – 9 fruits and vegetables each day!

Did you know…

• Tomatoes are chock full of essential Vitamins C, A, and B6, along with iron, potassium, manganese, and fiber.
• One cup of canned tomatoes contains only 41 calories and no fat.
• Tomatoes are rich in powerful antioxidants called carotenoids that protect against certain types of cancers and slow the development of atherosclerosis (plaque associated with hardening of arteries).
• The most abundant type of carotenoid found in tomatoes is lycopene. Foods high in lycopene may help reduce the risk for prostate, digestive, and pancreatic cancers. Tomato products are responsible for more than 80% of the lycopene in the U.S. diet.
• Tomato products also fight inflammation associated with chronic diseases such as cardiovascular disease.

9 ways to enjoy tomatoes

1. Healthy tomato vinaigrette. In a blender combine a chopped tomato, 2 Tablespoons of vinegar (white wine or balsamic), 1 Tablespoon olive oil, ½ teaspoon dijon mustard and your favorite herbs (basil, thyme, etc). Enjoy!
2. Quick tomato salad. Quarter tomatoes and marinate with onion in your favorite low-fat vinaigrette. Add some sliced cucumber for some extra crunch.
3. Stuffed tomato. Stuff a tomato with low-fat cottage cheese or with tuna, shrimp or chicken salad. Use the pulp as part of the salad.
4.  Stewed tomato side dish. Saute 1 small diced onion in 1 Tablespoon olive oil. Mix in dried or chopped fresh basil and a dash of salt and pepper. Add coarsely chopped, peeled tomatoes (about 6) and simmer for 5 minutes.
5.  Tangy salsa. Make it yourself with chopped fresh tomatoes, finely chopped jalapeño peppers, chopped cucumber, 1 small onion, chopped cilantro and lime juice. Can also be used on top of greens or as a salad by itself. Be creative and add other ingredients such as black beans, corn or chopped olives.
6. Baked tomato side dish. Slice tomatoes about ½ inch thick. Sprinkle with seasoned breadcrumbs and Parmesan cheese. Bake at 350 until tomatoes are almost soft.
7. Gazpacho. Finely dice fresh tomatoes, cucumbers, green onion, and green and/or red peppers. Add to tomato juice with 1-2 teaspoons of olive oil and a splash of cider vinegar. Ingredients can be added to a blender and pulsed one or two times.
8. Beyond tomato sauce. Slice fresh tomatoes and top your pizza.
9. Fresh and sweet. Right off the vine!

Learn more about tomatoes and get an authentic Mexican recipe for fresh tomato salsa with this Pick It! Try It! Like It! fact sheet.

Don’t stop there! Find ways to promote tomatoes at your work, school, childcare and in your community!

Sources: Penn State Extension

Can’t get enough fruits and veggies? Be sure to check out Harvest of the Month, a downloadable educational program designed to make learning about fruits and veggies easy, tasty, and fun!

The September Vegetable of the Month is Rhubarb!

The first thing to know about rhubarb is that only the stalks of the rhubarb plant can be safely eaten. Rhubarb leaves (cooked or raw) contain toxins that are poisonous.

Did you know…

• Rhubarb is in season during the spring and summer.
• The best stalks are firm and red, not curled or limp. Rhubarb is tart, but red stalks will taste sweeter and richer while green stalks may be more sour.
• Rhubarb is often grown in gardens, but can grow successfully in most areas of a person’s backyard. It can also be spotted around farm buildings and barns.
• It is most often cooked, but the stalks can be eaten raw.
• 1/2 cup of cooked rhubarb equals 1 serving of vegetables—and remember, we want to get at least 5 servings of fruits and vegetables each day!
• Because of its tart flavor, sugar is often added. However, a serving of rhubarb without sugar is only 29 calories! An alternative to adding sugar is to combine with sweeter fruits such as strawberries.

Want to start growing rhubarb in your backyard or garden? Great! Rhubarb grows well in most of the United States. If planting in a garden, plant where it will not be disturbed as it will likely come back each year for five years or sometimes much longer! In South Dakota, it’s best to take a pre-established rhubarb plant and divide the roots. Well-established roots can be dug up and divided into 4 to 8 pieces and replanted in other areas as long as each piece has at least one strong bud. So share with your neighborhood and community! Planting seeds is not recommended except in extremely southern areas of the United States.

Find out more about when to plant, spacing, depth, care, and harvesting and check out this video for helpful tips on freezing for future use.

Learn more about rhubarb and get Avera McKennan’s Executive Chef Drew Laberis’ Easy Rhubarb Lentil Salad recipe with this Pick It! Try It! Like It! fact sheet.

Don’t stop there! Find ways to promote rhubarb at your work, school, childcare, and in your community!

Sources: Pick It! Try It! Like It!, The University of Maine Cooperative Extension, University of Illinois Extension

Can’t get enough fruits and veggies? Be sure to check out Harvest of the Month, a downloadable educational program designed to make learning about fruits and veggies easy, tasty, and fun!

It’s true—carrots actually can help your eyesight! These crunchy critters get their bright orange color from beta carotene, the antioxidant our bodies turn into Vitamin A. Along with helping growth, development, and immunity, Vitamin A maintains eye health.

Late to the carrot trend? No worries. The “root” of the carrot’s legacy is long.

Carrot cultivation began in Afghanistan before the year 900. The earliest carrots were purple and yellow. In the first Arabic cookbook from around 950, Ibn Sayyar al-Warraq described the carrot as:

Juicy, tender, and delicious. Poets compare it to carnelian, rubies, flames of fire, and coral reefs.

Talk about a rave review!

Orange carrots weren’t intentionally cultivated until the 1600s in the Netherlands. Farmers may have created orange carrots to celebrate William of Orange, the Dutch leader freeing the country from Spanish control. Even though the historical accuracy of the story is debatable, the legacy and health benefits of carrots sure aren’t.

Did you know…

• Carrots are full of complex flavors. They’re sweet, fruity, and sometimes piney.
• Because carrots are great sources of fiber, they benefit healthy digestion and even heart health.
• The Vitamin B6 in carrots keeps your energy levels up.
• Carrots retain their nutritional value even when they’re cooked. Your body is able to use more of the nutrients in cooked carrots because cooking them releases beta carotene.
• The Dakota name for wild carrots is “Pangi zizi.” Tribes would take the lead from rabbits to track down carrots on the plains.
• The darker orange a carrot is, the more beta carotene it has. To get the most bang for your buck, choose the carrots in the deepest shades of orange.
• You can store carrots for 1-2 weeks in the refrigerator.

7 ways to eat more carrots

1. Get up and go. Chomp down on raw carrots plain. Dip them in hummus, peanut butter, or mustard for additional zip.
2. Toss them up. Mix carrots into salads for a crunchy—and colorful—compliment.
3. Stew on it. Take your favorite fall soups to a lush new level.
4. Blend in. Use shredded or pureed carrots in any fruit or veggie-based smoothie for an easy nutritional boost.
5. Add an unexpected zing. Roast carrots with olive oil, salt, and pepper. Then sprinkle them with orange zest, freshly squeezed orange juice, chili powder, or honey for a medley of tastes.
6. Make them sizzle. Carrots will give your stir fry a crisp snap.
7. Create surprising sweetness. Let vegetables sneakily take center stage at dessert with carrot cake or muffins.

Sources: SDSU Extension, Pick It! Try It! Preserve It!, Healthline, How Stuff Works, Nebraska Extension in Lancaster County, Eat Fresh

Can’t get enough fruits and veggies? Be sure to check out Harvest of the Month, a downloadable educational program designed to make learning about fruits and veggies easy, tasty, and fun!

The July Fruit of the Month is Watermelon!

Did you know…

While most of us can’t think of watermelon without thinking of summer get-togethers, watermelon’s place at American picnic tables is only the most recent development in the history of this amazing fruit.

Originating in southern Africa (where it grows wild), watermelon eventually found its way to ancient Egypt, where it was first grown as far back as 2000 B.C. In fact, watermelon seeds were discovered in King Tut’s tomb! Spreading from Egypt, this fantastic fruit could then be found in the Middle East and India in the 7^th century, and then as far away as Spain and China. Europeans eventually brought the watermelon to North, Central, and South America in the 16^th and 17^th centuries. Today, it’s one of the most popular fruits in the world.

In addition to being quite the well-traveled fruit, watermelon is incredibly good for you. It has a high water content and provides decent amounts of the electrolyte potassium—so not only will watermelon hydrate you, but it’s great for balancing the water content in your cells and fighting off cramps—yet another reason to have watermelon on hand at the beach, lake, or poolside! Watermelon also has plenty of vitamin A (good for skin, eyes, white blood cells), vitamin C (a natural antioxidant), and B6 (good for nerves, blood, antibodies, and protein digestion).

In terms of nutrition, watermelon claims one of the top spots for lycopene content (only guava and a few others have more lycopene per serving). Adding more watermelon to your diet is a surefire way to get more of this essential antioxidant.

So… “How do I pick the best melon?”

It’s actually easier than you think! First, check the field spot (the lighter part of the melon that rested on the ground during its growth). Is the field spot cream-yellow (good) or orange-yellow (better)? Then it’s ripe. And don’t shy away from “webbing.” The dark brown splotches that “web” over parts of some melons aren’t a bad sign—they’re actually proof of how many times the flower was pollinated by bees! More pollination, more webbing… better melon. Shape is important too—the rounder the melon, the less watery and more sweet it will be. The melon should also feel heavy for its size, and sound hollow when knocked or thwacked. Finally, pay attention to the stem. Larger, green stems indicate the melon was picked too soon. Look for a smaller, drier, brownish stem.

Learn more about watermelon, and grab a delicious watermelon smoothie recipe with this Pick It! Try It! Like It! fact sheet.

Don’t stop there! Find ways to promote watermelon and other amazing fruits & veggies at your work, school, childcare, and in your community!

Sources: Pick It! Try It! Like It!, CDC’s table of most nutrient-dense fruits & veggies, National Watermelon Board

Can’t get enough fruits and veggies? Be sure to check out Harvest of the Month, a downloadable educational program designed to make learning about fruits and veggies easy, tasty, and fun!

Did you know…

Brussels sprouts (a mini cabbage look-alike) get their name from Brussels, Belgium.

In the past, Brussels sprouts got a bad wrap. It’s likely they were served overcooked—which can make them a bit mushy and bitter. Luckily, new cooking methods have given them another chance.

Brussels sprouts are a great source of Vitamins A, B, and C, niacin, iron, and calcium. They contain about 30 calories per ½ cup serving. One pound of Brussels sprouts makes about 6 servings, so load your plate with this leafy goodness!

To maximize flavor, broil, steam, braise, or boil Brussels sprouts for a maximum of 7-10 minutes (less if you like your veggies on the crunchy side). Be sure not to exceed this time. If they have lost their bright green color, they may be overcooked and have lost most of their nutritional value.

When oven roasting, sprinkle with olive oil and salt. If the sprouts are larger than 1½ inches in diameter, cut them in half for cooking.

Tips for buying and preserving

• Purchase sprouts that are bright green and uniform in size to allow for even cooking.
• Small, firm, compact sprouts are the best choice.
• To freeze, trim and remove the coarse outer leaves. Wash thoroughly and blanch 3-5 minutes depending on the size. Cool in a bowl of cold water and ice cubes, also referred to as an ice bath. Then drain and package, leaving no head space (meaning release as much air from the package as possible). Seal and freeze.
• Make sure your sprouts are dry before you freeze. Getting rid of excess moisture will help keep them from getting mushy when thawed and recooked.

Fun fact: Not sure what blanch means? Check out this great 1 minute video on how to blanch vegetables from the American Heart Association.

Oven-roasted Brussels sprouts

• 1-2 pounds Brussels sprouts
• 3 tablespoons olive oil
• 1 teaspoon salt
• ½ teaspoon black pepper

Preheat oven to 400 degrees. Trim Brussels sprouts, then wash and pat dry. Place in a large resealable plastic bag with olive oil, salt, and pepper. Seal tightly and shake to coat. Or, toss in a bowl and coat with an even layer of oil.

Pour onto a baking sheet and place on center oven rack. Roast for 20-40 minutes (depending on your preference) stirring frequently to prevent burning. Serve immediately.

Brussels sprouts salad

• 1 tablespoon vinegar
• 1 tablespoon Dijon mustard
• 2 teaspoons honey
• 1 small garlic clove, minced
• 2 tablespoons olive oil
• 1-pound Brussels sprouts, halved and thinly sliced
• 1 small red onion, halved and thinly sliced
• 1/3 cup dried cranberries, chopped
• 1/3 cup chopped pecans, toasted

Whisk together the first 4 ingredients. Gradually whisk in oil until blended. Place Brussels sprouts, onion, and cranberries in a large bowl. Toss with dressing. Cover and refrigerate for at least 1 hour. Stir in pecans just before serving.

Learn more with this video from Penn State Extension about how to buy, store, cook, and enjoy Brussels sprouts.

Resources: USDA Snap-Ed, MSU Extension, University of Illinois Extension, Penn State Extension, American Heart Association

Can’t get enough fruits and veggies? Be sure to check out Harvest of the Month, a downloadable educational program designed to make learning about fruits and veggies easy, tasty, and fun!

The news is out—grapes are good for you!

Grapes are one of the oldest cultivated plants, and have been used for food and wine for centuries. Scientists have found grape vine fossils in the Mediterranean and Asia that are over 60 million years old.

Recent studies have shown this “prehistoric” fruit is more than just a sweet snack. Eating grapes may help keep your heart healthy.

Grapes and Heart Health

Grapes in all colors—green, red, and black—contain a high level of polyphenols. This chemical occurs naturally in fruit and is a type of antioxidant that packs some big benefits.

Polyphenols help relax blood vessels which improves blood pressure and flow. They also help reduce oxidative stress which happens when you consume a meal high in carbs, fats, and protein with no antioxidants. Too much stress can damage the body’s tissues and cells.

Additionally, grapes do not contain saturated fat or cholesterol—two components in food that may increase the risk of heart disease.

The nutrient content for a 1 cup serving of grapes is:

• 100 calories
• 0 grams of fat
• 27 grams of carbohydrate
• 288 mg potassium
• 4 mg of vitamin C
• 22 mcg of vitamin K
• 1/3 cup of water

Buying and storing tips:

• Unlike some seasonal fruit, grapes are available year round.
• Select grapes that are tight to touch and free of wrinkles.
• If they contain a powdery white coating—that is bloom and it’s good. It protects the grapes from moisture loss and decay.
• They are best stored in the refrigerator and should be washed before eaten.
• The best way to eat grapes is as a fresh fruit. Most jellies, spreads, and juices made from grapes have added sugars and can be high in calories.

Ways to incorporate more grapes into your diet:

• Add grapes to chicken or tuna salad.
• Make your own fruit cocktail with fresh grapes, peaches, pineapple, and cherries or strawberries.
• Freeze grapes and eat as a snack—just like a mini sorbet!
• Try dipping grapes in white or dark chocolate (instead of strawberries) for a sweet treat.
• Have a cup of fresh grapes for a quick, 100 calorie snack.

Sources: USDA, Grapes from California, Medical News Today

Can’t get enough fruits and veggies? Be sure to check out Harvest of the Month, a downloadable educational program designed to make learning about fruits and veggies easy, tasty, and fun!