b'ES700 Fruit and VegetableRecipe Sheetschoose There are many ways to enjoy tomatoes - a very popular veggie! Citrus fruits taste delicious and ar eat price during the winter months.Use the Fruit and Vegetable Recipe Select tomatoes that are smooth1pound (4 to 5) roma or A great source of Ve a gritamin C, folate and fiber.and firm with no cracks or soft spots. plum tomatoes choose citrus fruitSheets to share with participants Most tomatoes ar 1 cup chopped red onion Select firm, smooth oranges andbe yellow, purple, orange or gre red, but some can een when ripe.minced garlic clove grapefruit that are heavy for their size.1 pound = 3 or 4 medium tomatoes 2 small jalapeno pepperSelect clementines and tangerines that aresalad (seeds removed and finely chopped)or 16 cherry tomatoes slicingtablespoons choppedfirm to slightly soft with a deep orange color. Use your favorite combination how to choose, store, prepare, and fresh cilantro 1 pound = 3 medium sized oranges, of fruit for an easy salad -juice fromlime2 to 3 grapefruit or 5 to 6 clementines. oranges, grapefruit, kiwi,salt and pepper to tasteStep 1Chop tomatoes intopineapple or blueberries.small pieces. Peel orange and grapefruit,&roma tomato Step 2Mix all ingredientsorange grapefruit and break into segments. make easy, delicious recipes that together and serve. Cut the peel off kiwi, and cutinto bite size pieces. tangerine Rinse blueberries.plum Use fresh basil or parsley esh cilantro.choose Fresh salsa will keep.instead of fr choose Squash is a healthy, grapefruit segments .a SNAPalign with your education on the Add a drop of hot sauce ora few red pepper flakes Add color to your plate with to make a spicy salsa. delicious and satisfying vegetable. Its worth the mess to cut out in the refrigerator for up to 3 days. red, green, orange and yellow peppers. Use canned diced tomatoesthe segments - the membrane Select peppers that are smoothMakes 8 servings - One serving ( cup) hasnot available. Select winter squash that is firmroasted 15 calories, 0 gm fat, 125 mg sodium and .5 gm fiber when fresh tomatoes arein grapefruit can be bitterand firm, and are heavy for their size. & grapey3skinless chicken breasts and heavy for its size. Avoid squash clementine Cut off all of the skin andEducator Avoid peppers with soft or wrinkled spots. cherr 1tablespoon vegetable oil with soft spots, cracks or mold.membrane around the grapefruitFruit and Vegetable food groups.squashwith a knife. Free each segment by cutting close to the membrane 1 pound = 3 large or 5 medium bell peppers 1red pepper2 to 3 pounds = 1 squash that separates them. favorite! Step 1Wash the outside of the squash. Cut in half and remove store 1green pepper kabocha store the seeds. Cut off the peel if desired.Keep fresh tomatoes at room1medium onionsquash Oranges can be kept at roomPeel and eat!temperature away from direct2teaspoons Cajun seasoning temperature for up to 10 days,Step 2Cut into large or bite size sunlight. Use within 1 week after ripe.juice fromlime and refrigerated for 3 weeks. Oranges are delicious and pieces. Sprinkle 3 cups squash Place tomatoes in the refrigerator after Step 1Cut the chicken into longGrapefruit can be kept at room temperature chunks with 1 tablespoon oil e easy to fun to eat. They artake along for a quick snack.you cut or peel them. slices. Cut the peppers and for 1 week, and refrigerated for 2 to 3 weeks. and dash of salt.onion into slices. Refrigerate tangerines and clementines for Enjoy clementines, tangerines Step 3Place on a metal bakingprepare enjoy fresh salsa: up to 2 weeks. sheet. Roast in a 400 ovenRinse tomatoes under runningTop tacos, burritos, enchiladas and quesadillas with salsa. prepare or oranges often.urn a coupletap water before using.Top your lettuce salad with salsa instead of salad dr Remove the peel from oranges or grapefruit.Make at least half Step 2Heat the oil in a large for 20 minutes. Tskillet over medium high heat. times while roasting.Serve salsa with your favorite fish, shrimp or seafood dish.essing. of your snacksCut the stem out of large tomatoes. Add the chicken. Cook forSeparate into individual segments. fruits and veggies.small1 cup chopped = 1 large tomato e crisp Eat salsa with scrambled eggs. or eat them raw!oast pea pods. 1 orange =spaghettiEnjoy strawberries, blueberries and raspberries in breakfast muffins, Purchase each topic 3 minutes, or until chicken Stir fry, steam and ris no longer pink. Stir a few cup orange segmentsDip low fat corn chips in salsa. squashtimes while cooking. 1 grapefruit = 1 cup grapefruit segments snacks, smoothies, pancakes, salads and more!Salsa has become very popular. acorncup clementine segmentschoose onion slices to the skillet.1 clementine = Step 3Add the pepper andTodays families use more salsa than ketchup. squash sweet Select pea pods that ar Thatwith plenty of fresh vegetables,1pound lean beef steak butternut choose blueberry muffinsSeason with Cajun seasoning. 1 medium whole tomato peppers Avoid peas that ar instead of chicken.s a good thing. Salsa can be made1tablespoon vegetable oil squash Select firm, plump berries. Choose, 1cups flour in a tear pad of 50, Calories22 (123g)aregreat forand bright green. Stir and fry for 3 minutes. 1garlic clove, minced bright red strawberries and dusty bluecup sugarUse beef strips or shrimpand is low in calories. Dietary Fiber (1.5g)6% Iron2%Make Veggie Fajitas - use sliced There are about 25 to 40 caloriesVitamin A20% % Daily Value* blueberries. Avoid shriveled, mushy 1 pink grapefruit1 orange 1 tangerinee overgrown,Step 4Remove the skillet fromtry one of these Potassium 8% 4 orYour(%DV)Vitamin C 26% aV Calories97 (230g) V % Daily Value* snacking! Bell peppers come incracked or wilted.Add chopped fresh cilantrothe heat. Sprinkle with lime . 3cups snow peas flavors after baking: teaspoon salt2000orDailybased on yourareformayCalories69 (140g) % Daily Value* Iron1% Calories47 (88g) % Daily Value* zucchini instead of chicken.in acup of salsa made without oil.moldy or wet berries. 2teaspoons baking powderjuice and serve with tortillas. childrencalorie diet.older,dailyareFolate 5% orDietary Fiber (4g)15% itamin C 120%*PercentagedValuesandvaluesadultsonbeitamin A53% (%DV) areFolate 7% ora higher lowerbasedneeds. Dietary Fiber (3g)12% V V Iron1% Potassium9% and arefor adultsonbeDietary Fiber (2g)6% V V Iron1%a variety of colors -1 pound = 7 cups pea pods Its a tasty way to eat your veggies! 1tablespoon soy saucedrizzle a little maple syrupcup vegetable oilgreen, red, orange and yellow.garafter cooking.has 127 calories, 5 gm fat, 1 store 12 ounces = 1 pint strawberries, blueberries 1egg 8.5" x 11" sheets for $14Make half your plate fruits and vegetables! on squash. itamin A7% itamin C 138% itamin A12% itamin C 39%Makes 6 servings - One serving ( cup)individual 138 mg sodium and 1.25 gm fiber cup beef broth or raspberries. sprinkle with butter, garlicPotassium7% older,dailyareFolate 12% oraPotassium4% 4Your(%DV) areFolate 4% ora Store squash in a cool, dry areachildrenoraged 4ValuesYour(%DV)arefor adultsonbe*PercentorDaily Valuesolder, and areforbased onbe 2000orDailyYourbasedadults *PercentagedValueson yourvalues may *Percent Dailydiet.oronandvalues maychildrencalorie diet.orondailyindividualmay highercaloriebased yourbasedneeds. childrencalorie diet.4 or older,dailyindividual needs. higheragedbased yourvaluesneeds. su 2tablespoons corn starch salt and black pepper. cup milk2000lowerindividualhigher lower based2000lower snap peas more dinner ideas: away from sunlight. Avoid an areadrizzle a little brown sugar and1cup fresh or frozen blueberries are plump Step 1Heat the oil in a large skillet with very hot or cold temperatures.store with small Fajita Rice: Serve Chicken Fajita on top over medium high heat. Addcinnamon on warm squash. Step 1Preheat the oven to 400. Keep bell peppers in a plastic bagof cooked brown rice. the beef. Cook for 3 minutes,Try the manyLine the muffin pan with muffin liners. or less, or the entire set seeds. Winter squash can stay fresh for up to or until the meat is brown. 6 weeks. Wrap cut pieces of squash in in the refrigerator for up to 2 weeks. Enchiladas: Place Chicken Fajita oll up. Place in a baking Stir a few times while cooking. Step 2Combine the flour, sugar, salton tortillas and r plastic and refrigerate for up to 5 days. and baking powder in a bowl. dish. Pour enchilada sauce over tortillas. Step 2Add the snow peasdifferent flavors of squash -prepareBake in a 350 oven for 15 minutes, prepare nut squash is shaped like a largeStep 3Add the oil, egg and milk toand garlic to the skillet. Rinse peppers under running tap water sno or until hot. t Sprinkle with soy sauce.Butter, is easy to peel, has a deep orangethe dry ingredients. Stir together. with all topics here.wSalad: Serve Chicken Fajita on topStir and fry for 2 minutes.pear strawberries Step 4Stir in the blueberries. Fill the Rinse squash with water before cutting.before using. Remove the stem and seeds. peas Step 3Mix the corn starch and emove the seeds.flesh and a sweet flavor muffin cups to the top.Fajita Scrub with a vegetable brush if needed.are fla of chopped lettuce. Serve with salsa. Cut into pieces and r Acorn squash is small in size. One acornStep 5Bake for 20 to 25 minutes.beef broth together in a small cup chopped = 1 medium pepper with tin.y Use chicken or shrimp1 pound = squash can be cut in half for 2 to 4 Makes 9 muffins - One serving (1 muffin) has 192 calories, .seeds bowl. Add to the skillet. 1 cup cooked and pureed squash One of our most nutritious vegetables -6.5 gm fat, 514 mg sodium and 1 gm fiberchoose Use potatoes to create satisfying meals. e veggies - thinly sliced Stir and cook for 2 minutes, or . raspberries lots of vitamin A, K, fiber and potassium! .with Mix fresh or frozen berries . Available in Englishservings. It has a unique flavor that is1 cup winter squashBell peppers changeinstead of beef.until thick. Serve over hot rice.sweet, nutty and pepperythat stretch your food dollarsMakes 6 servings - One serving (1 cup)blueberriesCalories76 (205g) % Daily Value*Add mor V Dietary Fiber (6g)23% Vitamin C 33%in color, flavor andcarrots, onions or peppers. has 186 calories, 9 gm fat, Kabocha squash has a deep green skin Top a lettuce salad into pancake batterSelect clean, firm, smooth and dry nutrition as they baked 269 mg sodium and 1 gm fiberand orange flesh, and is very sweet. oven roasted itamin A214% Iron5%blueberries, raspberries ripen in the garden. choose Spaghetti squash has a mild and slightly or sliced strawberries. Cook pancakes and eat.Potassium14% 4Your(%DV) areFolate 10% ora 1 medium green pepperpotatoes with no cuts or bruises. sweeter and has morepotatoes Select firm, crisp carrots. sweet flavor. You can scoop out the carrots*PercentagedValuesand arefor 2000Dailybasedneeds.1 medium red pepper childrencalorie diet.or older,daily valuesadultsonbe red You can eat the entirA red pepper is e pod Calories24 (119g) % Daily Value* Use russets for a fluffy baked cooked flesh with a fork. It will separate5carrots and Spanish. Calories37 (119g) % Daily Value* higher or lower based on your individualmay 1 pound = 3 medium potatoesSnow Peas and Sugar Snap Peas! and seeds of both than a grvitamin A and Ceen pepper. Dietary Fiber (2g)8% V V Iron2% 1tablespoon vegetable oil1 pound =Avoid soft, wilted or split carr 6 to 8 medium carrots.otsinto long strands that look like spaghetti.tablespoon olive oilitamin A9% itamin C 159% V Dietary Fiber (2.5g)10% V Iron3%Potassium 6% orYour(%DV) areFolate 3% beaitamin A75% itamin C 253%higherDailyvalues mayPotassium 7% or older,dailyare for adultsonora whiteMake half your platepotato with a crisp skin. Winter squash is an excellent source of Vitamin A and C,or *PercentoragedValuesondailyfor adults *PercentagedValueson yourareFolate 14% Pier Scrub potatoes. cup onion, thinly sliced teaspoon black pepperstore fruits and vegetables! childrencalorie diet.4 older, and are based onStep 1ce potatoes with1 cup red pepper, sliced store teaspoon salt .2000orDailybasedandvaluesneeds.childrencalorie diet.4Your(%DV)individualmay be 2000lower based your individual needs.Keep unwashed pea pods in aa fork on each side.cup snow peas, cut in half and raspberries in the r and a very good source of fiber Click here for bulk higher lowerbased 1tablespoon dry dill weedperforated bag in the refrigerator teaspoon soy sauce , optional Store blueberries in the refrigerator Step 1Peel carrots and cut intoa metal baking sheet.teaspoon lemon pepper for up to 5 days. Step 2Place potatoes on Use within 1 to 3 days for the best flavor. Step 3Bake potatoes in askillet over medium high heat.for 10 to 14 days. Store strawberriesefrigeratorstrips. Place the carrots in a bowl. .Step 1Heat the oil in a largeSprinkle with oil, salt and pepperprepareor until tender. Stir and fry for 3 minutes. prepare Make Mixed Veggies -Toss carrLay carrots to coat evenlyots on a metal . discount pricing. 400 oven for 45 minutes,Add the onion and red pepper. for 2 to 3 days. Step 2Step 2Add the snow peas to thebaking pan. Bake in a 400 Rinse pea pods under running tapQuick Bake - microwave skillet. Sprinkle with soy sauceRinse berries with water befor Roast other vegetables withoven for 15 to 20 minutes water before eating raw or cooking. a potato on high for 3 toor using in a recipe. e eatingor until tender. 4 minutes, or until tender.Remove the stem end and any strings.Makes 4 servings - One ser Simply Baked Potato - and lemon pepper. Stir and fry. 2 cups = 1 pint berries carrots. Try parsnips, zucchini.Step 3Remove from the oven.1 cup = 25 snow peas or 18 sugar snap peas ving ( cup) hasfor 2 minutes. Serve. Cut vegetables into the sameSprinkle with dill weed.russet fingerlingsTop with a little butter,.carrotsize so they cook evenly.Makes 4 servings - One serving ( cup) has 53 calories, . salt and black pepper 1 cup whole strawberries 1 cup raspberries1 cup blueberries 55 calories, 3 gm fat, 37 mg sodium and 1 gm fiber chips1.5 gm fat, 207 mg sodium and 2.5 gm fiber Serve with baked chicken,fish or a pork chop. Calories46 (144g) % Daily Value* Calories84 (148g) % Daily Value* Calories64 (123g) % Daily Value*purple Want a crunchy snack?Dietary Fiber (3g)12% Iron3% Dietary Fiber (8g)32% Iron5%Iron2%Dietary Fiber (4g)14% Vitamin C 24% or blue top a potato: fruity carrot Munch on raw pea pods10 pea pods Vitamin A0% Vitamin C 141% Vitamin A1% 4 orYour(%DV)Vitamin C 54% a Vitamin A2% (%DV) areFolate 2% oraPotassium 6% older,dailyareFolate 9% oraPotassium 5% older,dailyareFolate 6% or or sugar snap peas.Iron4% *Percent Dailyyourareforneeds. Potassium 3% 4 or older,dailyareforbasedneeds. *Percentagedbasedvaluesneeds.adults Vitamin A7% Vitamin C 34% 2000oragedValuesonandvalues mayon2000orDailydiet.andindividualmay Veggie Potato - cooked broccoli, carrTheyre a grots or peas.eat source ofCalories14 (34g) % Daily Value* childrencalorie diet.4 orYour(%DV)individualadultsbechildrencalorieValueson yourarefor adultsonbe childrenDaily Valueson your individual vitamins and low in calories -Dietary Fiber (.9g)4% higher lower basedbased*Percentorageddiet. Yourandvalues mayonbehigher lowerbased Taco Potato - cooked ground turkey and pepper strips. salad e a great source of Vitamin C, 2000 caloriebased higher lower Barbecue Potato - shredded pork or cooked gronly 28 calories in 20 pea pods!ound babycup raisins Snack on sweet berries often!Add salsa and chopped avocado. Potassium 2% 4 or older,dailyareFolate 4% ora3cups shredded carrots Berries arfolate, fiber and antioxidants.turkey mixed with a little barbecue sauce. 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Bake for 5 more minutes.Use within 13 weeks. 117 calories, .5 gm fat, 56 mg sodium and 2.5 gm fiber.Sprinkle with a little cheese.under running water, or r. emove the peelRussets are the most commonprepare What are baby carrots? drink enjoywith a vegetable peeler potato. They make fluffy bakedRemove the peel with a vegetable peeler. Most baby carrots. If the label saysfamily2 cups mashed potatoes = 1 pound or mashed potatoes. 1 cup shredded = 2 medium carrots regular size carr ots are made from water3 cups peeled and sliced potatoes = 1 poundReds and Whites stay firm and hold size carr e peeled, cutots. instead of sugary drinks mealstheir shape when cooked. They absorb baby-cut carrots that arots, they are regularcup raw carrotsthe flavors in a soup, stew or salad. and polished into small carr Calories26 (64g) % Daily Value*V Dietary Fiber (2g)7% Iron1%and Fingerlingsthey are carrots harvested itamin A214% as importan ou drink isou eat.Reds, Yellows, Petites, Blues, Purplesmedium potato If the label says baby carrots, Potassium 6% (%DV) areVitamin C 7% oraWhat yt as what y Eat together. roasted, baked, grilled or in salads.are delicious whenCalories164 (213g) % Daily Value* when they are very young. *Percentageddiet.4 orYour daily valuesadultsonbeMake family meals a priority.Vitamin A0% Vitamin C 70% childrenorDaily Valuesand areFolate 3%for higher lowerolder,individualmay Dietary Fiber (5g)19% Iron9% 2000 caloriebased on yourbasedneeds.Potatoes are fat free, sodium free,Potassium 12% (%DV) areFolate 9% oraMake your own baby cut carrots.Make small changes: start earlyhigh in vitamin C and*Percentageddiet.4 orYour dailyarefor adultsbe childrenorDaily Valueson yourvaluesneeds.highercaloriebasedolder, andindividualmayon a good source of potassium. 2000lowerbasedPeel regular size carrots and cut into small slices. 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Pour out what Enjoy Family Meals you need. Open a canof whole grains!of fruit or veggies.discount pricing. Purchase entire set withNutrition Matters, Inc. Nutrition Matters, Inc. Build a Healthy Eating Style at a discount price here!1.888.356.5575 www.numatters.com info@numatters.com 4'