vegetables – You Asked It!

Tag: vegetables

Spring Leafy Greens

Posted on March 16, 2022 by Karen Blakeslee

Lettuce A gardening favorite to plant in the spring is leafy vegetables such as lettuce, spinach, arugula, and many others. They provide a lot of crunch and color to any meal. Packed with nutrients, they can help protect you from some chronic diseases.

Handle and prepare all leafy greens safely before consuming as there have been foodborne illness outbreaks associated with these fresh foods. Most of these are never heated prior to eating, so it is important to rinse them under running water. Do not soak in water as this can spread contamination. Research has shown that rinsing in water helps remove most bacteria and dirt. Use these steps.

Wash your hands with soap and water before and after preparing leafing greens.
Remove bruised or damaged leaves. Remove outer layers of cabbage and lettuce heads.
Rinse leaves under running water. Rub gently with your fingers for better results.
Dry leaves in a salad spinner or with a clean paper towel to remove moisture.

Source: www.cdc.gov/foodsafety/communication/leafy-greens.html

Photo: USDA Flickr

Buying Guide for Kansas Fruits and Vegetables

Posted on March 16, 2022 by Karen Blakeslee

Buying Guide Produce As local farmers markets make plans to open for the growing season, shoppers can plan ahead by knowing what is available at different times of the year.

The K-State Research and Extension Buying Guide for Kansas-Grown Fruits and Vegetables is a great tool to help you choose many nutritious seasonal fruits and vegetables. Local farmers can also answer questions about the foods they grow to help you try something new or find a new way to enjoy the tasty treats. Within the publication are charts you can print out for a handy reference.

Looking for a farmers market near you? The Kansas Department of Agriculture From the Land of Kansas program has a list of registered markets at www.fromthelandofkansas.com/market/list.

Back to Your Root…Vegetables!

Posted on October 19, 2021 by Karen Blakeslee

roasted vegetables — Easy Roasted Veggies—Iowa State University, Spend Smart. Eat Smart. ®

With fall and cooler weather upon us, fall vegetables are plentiful for many meals. Root vegetables are those that grow underground. They include carrots, radishes, beets, parsnips, turnips, rutabagas and others.

Because of their rough surface, it is important to rinse and scrub root vegetables to remove dirt. Peel them to remove hidden dirt and damaged spots.

Turnips are often used as cover crops in fields. But they are also grown in home gardens. Harvest them when they are 2-3 inches in diameter and their shoulders are above the soil surface. If allowed to continue growing, they become bitter and woody in texture. Turnip greens can also be used as a savory vegetable. Rutabagas are best harvested after a frost for best flavor.

Store turnip greens separate from the roots and store in the refrigerator 1-2 weeks. Rutabagas can be stored in a root cellar or at a temperature between 32-40°F with 95% relative humidity. Store up to five months. Remove the tops and taproot to increase storage life.

Enjoy any root vegetable in soups, stews, roasted, baked or many other ways. Combine your favorites with some onion, olive oil, and herbs. Place on a sheet pan and roast until soft and light brown.

Sources: North Dakota State University and University of Minnesota

September is National Fruits & Veggies Month

Posted on July 18, 2021 by Karen Blakeslee

As part of the 2021 International Year of Fruits and Vegetables, the Produce for Better Health Foundation has designated September as National Fruits & Veggies Month.

Fruits and vegetables are available year around as fresh, canned, dried or frozen. Many Americans do not meet the recommended daily intake of produce.

The goal of this promotion is to raise awareness and benefits in eating fruits and vegetables to have a more diversified and well-balanced diet. It also focuses on the problem of food waste and loss associated with the fact that fruits and vegetables are highly perishable.

How can you help promote fruits and veggies? Resources are available to share messages via social media, cooking ideas, learning about produce used in different cultures, or create food challenges.

There are educational resources to help consumers include fruits and vegetables into their daily diet plan, not just during September.

USDA Pomological Collection

Posted on March 17, 2021 by Karen Blakeslee

In the late 1800’s, the USDA hired an artist for the USDA Division of Pomology. Her name was Debora Griscom Passmore, a watercolor artist. Many of her works are found in publications such as the USDA Bulletin No. 7, Fruit Industry and the Yearbook of the United States Department of Agriculture, 1902-1992. For the time period, her artistic work was unmatched and is considered one of the USDA’s prized possessions.

Along with thousands of portraits of fruit, she also painted a collection of flowers and cacti. See the digital collection on the USDA National Agricultural Library website.

Source: Deborah Griscom Passmore Watercolors

Source:

U.S. Department of Agriculture Pomological Watercolor Collection. Rare and Special Collections, National Agricultural Library, Beltsville, MD 20705

Red Spinach Variety Released

Posted on November 12, 2019November 12, 2019 by Karen Blakeslee

USDA Red, a true red spinach
Photo: USDA/ARS

Traditionally, spinach is the color green. There are some leafy greens called red spinach, but only the veins are red and they are not true spinach. Now, a true red spinach variety has been traditionally bred to give consumers a new outlook on spinach.

Since 2006, when an E. coli outbreak occurred, spinach consumption has dropped from 2.3 pounds per person to 1.6 pounds. Growers are hopeful this new color will bring consumers back.

The red color comes from betacyanin, a phytonutrient that has been shown to reduce oxidative stress in patients and could help prevent chronic disease, inflammation, and cancer.

Learn more at www.ars.usda.gov/news-events/news/research-news/2019/worlds-first-true-red-spinach-variety-released/.

Have A Plant™

Posted on May 9, 2019 by Karen Blakeslee

What’s your “veggie vessel?” How do you “finish with fruit?” Learn more at https://fruitsandveggies.org/

The Produce for Better Health Foundation is an organization that links public health and industry, government agencies and non-profit organizations. They have been known as “Fruits & Veggies—More Matters.” This year they changed their brand name to “Have A Plant™ to better reflect consumer research about eating a certain daily amount of fruits and vegetables.

Their website, https://fruitsandveggies.org/, has information on a variety of produce items, recipes, expert advice and educational series on a variety of topics.

Using Yellow Split Peas

Posted on December 13, 2018December 13, 2018 by Karen Blakeslee

Yellow split peas are pulses which are the edible dried seed of legume crops. The word “pulse” comes from the Latin word “puls” which means thick soup or potage. Beside split peas, pulses also include dry beans, lentils, and chickpeas and have virtually no fat content. They are, however, high in fiber, protein and complex carbohydrates.

For those on gluten free diets, pulses are beneficial. Many products are now made with pulse foods such as yellow and green pea flour. For diabetics, pulses are beneficial for blood glucose management and have a lower glycemic index. For vegetarians, pulses have eight essential amino acids which offers beneficial protein quality.

Split peas are easy to prepare. No overnight soaking is needed. Heat two cups water for each cup of dry split peas. Simmer for 30 minutes to desired tenderness. Add them to chili, spaghetti sauce, soup, salsa, hummus or in many other dishes.

Sources:

https://bit.ly/2zGS2EI

https://bit.ly/2RDXsqY

https://northernpulse.com/recipes

http://foodhero.org/recipes/categories/141

Give Kohlrabi a Taste!

Posted on December 13, 2018 by Karen Blakeslee

It looks like a turnip or even a mini-cabbage, but it’s not! It’s kohlrabi! The flavor is a mix of cucumber and mild broccoli. The texture is crunchy and juicy like an apple. This fat free, cholesterol free, low sodium, high fiber and high in vitamin C vegetable can be eaten raw or cooked.

Kohlrabi is German for “cabbage turnip”. It is a cousin to cole crops such as broccoli, cauliflower, kale and mustard. It contains glucosinolates, which may help fight cancer. A one cup serving contains 100 percent daily amount of vitamin C which helps the body easily absorb iron.

Source: https://bit.ly/2LdIfKM

Kohlrabi is either purple, white, or light green. The leaves are also edible.

www.k-state.edu/hort-judging/vegetables-herbs/kohlrabi.html

Add Crunch with Celery!

Posted on March 15, 2018 by Karen Blakeslee

The original form of celery, called smallage, was bitter and very stringy.

Do you like celery? It is often used as an ingredient in many recipes from soup, salad, main dish, snacks and more. It is available throughout the year which makes it an affordable addition to many meals.

Select celery that is light green, with fresh leaves, and free of bruises and discoloration. A bunch of celery should feel heavy and when you squeeze the bunch of celery, it should “squeak.” Avoid celery that is limp, easily bends and spreads out.

Separate each stalk, trim ends and damaged spots, and wash under running water with a scrub brush. Store celery in a plastic bag in the vegetable crisper drawer of the refrigerator. It is best used in 1-2 weeks. It can be frozen, but will lose its crunch due to high water content.

Celery is a low calorie vegetable but high in vitamin C, A, and K, folate and potassium.

Sources: http://extension.usu.edu/files/publications/publication/FN_Food$ense_2012-04pr.pdf and www.fruitsandveggiesmorematters.org/

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