b'57 market nutrition discountsavailable!see pages59-60backa fun way to eat squash -it tastes andFruit & Veggielooks likespaghettifront Recipetear sheetsparmesanspaghetti apple squashFeaturing easy fruit and vegetable roastedsquash pie patties ideas for family meals. Offer these squash 1spaghetti squash 1spaghetti squash4cups butternut squash chunks teaspoon garlic powder 1apple meal and snack ideas to families.1cup spaghetti sauce 2eggs1tablespoon melted butter cup mozzarella cheese cup flourteaspoon garlic powder teaspoon saltSquash is a healthy, 2tablespoons Parmesan cheese teaspoon ground cinnamonteaspoon saltdelicious and satisfying vegetable. Step 1Cut a spaghetti squash in half 2tablespoons gratedand remove the seeds. Place theStep 1Cut a squash in half and chooseParmesan cheese roasted remove seeds. Bake squash in Select winter squash that is firmStep 1Peel the squash. Cut insquash halves on a metal bakinga 375 oven for 60 minutes orPad of 50 sheetssheet that has been sprayed with and heavy for its size. Avoid squash half and remove the seeds. squash until soft. Scrape out the flesh a cooking spray. Bake in a 375Cut squash into small cubes.oven for 60 minutes, or until soft. of the squash with a fork. with soft spots, cracks or mold.Step 2Place squash cubes in aScrape out the flesh of thePeel the apple, remove the(all of one subject and language)2 to 3 pounds = 1 squash bowl. Sprinkle with melted butter., Step 1Step 2 cooked squash with a fork. emovecore and chop into tiny pieces. Wash the outside of the salt and garlic powder squash. Cut in half and r Step 2Combine the squash, Sprinkle with garlic powder.kabocha Stir together. the seeds. Cut off the peel ifapple, eggs, flour, salt and8 x 11 (2 sides)Step 3Spray a baking dish with a squash Step 3Place squash cubes on adesircooking spray. Place the cooked cinnamon together in a bowl.ed.metal baking pan. Roast in aStep 2squash into the dish. Step 3Spoon batter into a Cut into large or bite size 400 oven for 40 minutes.pieces. Sprinkle 3 cups squashnonstick skillet. Cook overAvailable in English and SpanishStep 4Spread spaghetti sauce on Sprinkle with Parmesan cheesechunks with 1 tablespoon oilmedium heat for 5 to 6 minutes. top of the squash. Sprinkle withand roast for 5 more minutes. and dash of salt. Flip patties over to cook on both cheese. Bake in a 375 oven for Makes 6 servings - One serving ( cup) has 68 calories,20 to 30 minutes. sides. Serve with applesauce.2.5 gm fat, 146 mg sodium and 2 gm fiber. Step 3Place on a metal bakingvings - One serving ( cup) has 81 calories, . Makes 6 ser2 gm fat, 259 mg sodium and 2.5 gm fiber vings - One serving (2 patties) has 91 calories, .sheet. Roast in a 400 ovenMakes 5 ser2 gm fat, 155 mg sodium and 1.5 gm fiberfor 20 minutes. Turn a couple acorn spaghettisquash mash add more Recipe Sheets Bundle:times while roasting.an easy way to cook and serve squash! Stir a couple spoonfuls of mashed squash squash Step 1Wash and peel a squash.emove the seeds.into macaroni and cheese.Cut in half and r Add mashed cooked squash to meatballs squash Cut into chunks. or meatloaf - adds nutrition and moisture.butternut Step 2 owave or on top of the stove. ES700 Set of the Recipe Tear Cook squash in the micrsquash In the microwave - place thefreezetry one of theseHow to freeze squash: Sheets in English squash chunks in a bowl and flavors after baking:cover with paper towel. Microwave on high for drizzle a little maple syrup store on squash. 2 to 3 minutes, or until soft. Step 1Bake, steam or microwave squash until soft.Store squash in a cool, dry area sprinkle with butter, garlic squash in a pan of boiling water.freezer bags or containers. ES710Set of the Recipe Tear Sheets On top of the stove -cook theStep 2Mash squash and pack into away from sunlight. Avoid an area salt and black pepperfor 5 to 10 minutes. Drain waterStep 3Keep in the freezer for up to 6 months.with very hot or cold temperatures.drizzle a little brown sugar and f the squash. ofAcorn squash can stay fresh up to 3 months. cinnamon on warm squash.Step 3Mash squash. Stir in a littletip: When ready to use, remove squash in English and SpanishButternut, Spaghetti and Kabocha squash butter, salt and black pepper. from freezer, and heat.can stay fresh up to 1 month. Wrap cut pieces of squash in plastic and refrigerate Try the manyNutrition Matters, Inc-all rights reservedES725for up to 5 days. different flavors of squash -prepare Butter, is easy to peel, has a deep orange nut squash is shaped like a largepearRinse squash with water before cutting.flesh and a sweet flavorScrub with a vegetable brush if needed.Cut into pieces and remove the seeds. Acorn squash is small in size. One acornsquash can be cut in half for 2 to 4 1 pound = 1 cup cooked and pureed squashservings. It has a unique flavor that is1 cup winter squash sweet, nutty and peppery. Calories76 (205g)Kabocha squash has a deep green skinDietary Fiber (6g)23% % Daily Value* and orange flesh, and is very sweet. Vitamin A214% V Iron5%Potassium14% itamin C 33%Spaghetti squash has a mild and slightly*Percent Daily4Values (%DV) areFolate 10% a 2000 calorieorYour dailyfor adultsbesweet flavor. You can scoop out thechildren ageddiet.older, and are based onorSquashhigher or lower based on yourvalues maycooked flesh with a fork. It will separateindividual needs. into long strands that look like spaghetti. Winter squash is an excellent source of Vitamin A and C, ES725TR - Englishand a very good source of fiber. ES725TRs - SpanishTomatoes (ES720TR/ES720TRs)Sweet PeppersThere are many ways to enjoy tomatoes - a very popular veggie!Add color to your plate withStir fry, steam and ror eat them raw!oast pea pods.choose(ES721TR/ES721TRs) choose 1pound (4 to 5) roma or choosered, green, orange and yellow peppers. Select pea pods that are crisp,1pound lean beef steakSelect tomatoes that are smoothplum tomatoes Select peppers that are smooth light green and about two toand firm with no cracks or soft spots.and firm, and are heavy for their size. three inches long. 1tablespoon vegetable oilbe yellow, purple, orange or gr cup chopped red onion Avoid peppers with soft or wrinkled spots. 3skinless chicken breasts Avoid peas that are overgrown,1garlic clove, mincedMost tomatoes are red, but some can een when ripe. small jalapeno pepper1red pepper 1 pound = 7 cups pea pods 1tablespoon soy sauce Pea Pods1 pound = 3 or 4 medium tomatoes 1minced garlic clove 1 pound = 3 large or 5 medium bell peppers 1tablespoon vegetable oil cracked or wilted.3cups snow peas (seeds removed and finely chopped)or 16 cherry tomatoes 2tablespoons chopped1green pepper 1cup beef brothfresh cilantro 1medium onionsugar 2tablespoons corn starch(ES722TR/ES722TRs)slicingjuice fromlime 2teaspoons Cajun seasoning snap peas Step 1Heat the oil in a large skillet salt and pepper to taste juice fromlimeare plump over medium high heat. Add Step 1Chop tomatoes intoStep 1Cut the chicken into longwith small the beef. Cook for 3 minutes, tomato small pieces. edientsslices. Cut the peppers and seeds. or until the meat is brown. Enjoy strawberries, blueberries and raspberries in breakfast muffins, Add chopped greens to a soup, pasta dish, salad, smoothie or taco. Stir a few times while cooking.Step 2Mix all ingr onion into slices.Summer Berries&roma choose snacks, smoothies, pancakes, salads and more! choose You will be adding more nutrition to your meals. Every little bit helps! choose Citrus fruits taste delicious and ar Step 2Add the snow peas.together and serve. Step 2Heat the oil in a large eat price during the winter months. skillet over medium high heat. A great source of Ve a gritamin C, folate and fiberand garlic to the skillet. plum Select firm, plump berries. Chooseblueberry muffins Select fresh, crisp, dark greens.eenmighty meatballs snow Sprinkle with soy sauce. Add the chicken. Cook forStir and fry for 2 minutes.bright red strawberries and dusty blue,instead of frop of hot sauce orbunches of leafy gr 3 minutes, or until chickenpeas Use chicken or shrimpStep 3Mix the corn starch and Use fr1esh basil or parsleyis no longer pink. Stir a few (ES723TR/ES723TRs) blueberries. Avoid shriveled, mushyFresh salsa will keepAdd a dr cups flouresh cilantro. smallAvoid leafy greens that areUse beef strips or shrimppound ground turkey or beef are flat instead of beef beef broth together in a small .moldy or wet berries. in the refrigerator for up to 3 days. 2 cup sugar yellow or brown. times while cooking. Select firm, smooth oranges and e citrus fruit ed pepper flakes cup fresh chopped spinach with tiny bowl. Add to the skillet. 12 ounces = 1 pint strawberries, blueberriesa few rteaspoon salt 1 pound = 6 cups raw leafy greens onion slices to the skillet.seeds. Add more veggies - thinly sliced until thick. Serve over hot rice. to make a spicy salsa. Step 3Add the pepper and grapefruit that are heavy for their size. Stir and cook for 2 minutes, oror raspberries.Makes 8 servings - One serving ( cup) hasUse canned diced tomatoes sweetinstead of chicken.1egg Select clementines and tangerines that ar ots, onions or peppers.saladteaspoons baking powder cup bread crumbswhen fr esh tomatoes areSeason with Cajun seasoning. carr has 186 calories, 9 gm fat, 15 calories, 0 gm fat, 125 mg sodium and .5 gm fiber. not available.teaspoon garlic powder firm to slightly soft with a deep orange colorMakes 6 servings - One serving (1 cup) cup vegetable oil Use your favorite combination1eggpeppers Make Veggie Fajitas - use slicedStir and fry for 3 minutes.om1 pound = 3 medium sized oranges, 269 mg sodium and 1 gm fiberteaspoon salt Leafy Greens & grapeycup milk are great for mustardzucchini instead of chicken. Step 4Remove the skillet fr . edients in 2 to 3 grapefruit or 5 to 6 clementines. 1 of fruit for an easy salad -teaspoon black pepper oranges, grapefruit, kiwi,the heat. Sprinkle with limecup grated Parmesan cheesecherr 1cup fresh or frozen blueberriessnacking! greens juice and serve with tortillas. You can eat the entire pod pineapple or blueberries.Step 1Preheat the oven to 400.Bell peppers come inAdd chopped fresh cilantroMakes 6 servings - One serving ( cup)and seeds of bothPeel orange and grapefruit,fin liners. Step 1Combine ingr Snow Peas and Sugar Snap Peas! has 127 calories, 5 gm fat,Line the muffin pan with muf, sugar, saltgreen, ra variety of colors - after cooking.138 mg sodium and 1.25 gm fiber Use potatoes to create satisfying mealsgrapefruittablespoon vegetable oiland break into segments.f kiwi, and cutOne of our most nutritious vegetables -a bowl. Shape into meatballs. (ES724TR/ES724TRs) store Step 2Combine the flour lots of vitamin A, K, fiber and potassium! Step 2Spray a metal baking sheet store orange tangerinecup onion, thinly slicedCut the peel ofand baking powder in a bowl. ed, orange and yellow. with a nonstick cooking spray.that stretch your food dollars. cup red pepperinto bite size pieces. Keep fresh tomatoes at r Step 3Add the oil, egg and milk to more dinner ideas: Keep unwashed pea pods in a 1 , slicedtemperature away from diroom ectthe dry ingredients. Stir together. store Fajita Rice: Serve Chicken Fajita on top perforated bag in the refrigeratorcup snow peas, cut in halfRinse blueberries.Place the meatballs on thesunlight. Use within 1 week after ripe.choose ots.spinach oven roastedEnchiladas:choose for up to 5 days.bakedteaspoon soy sauce optionalbaking sheet.Place tomatoes in the refrigerator after strawberries Step 4Stir in the blueberries. Fill theKeep bell peppers in a plastic bagof cooked brPlace Chicken FajitaUse within 1 to 3 days for the best flavor. grapefruit segmentsSelect firm, crisp carr in the refrigerator for up to 5 days. own rice.16 to 18 minutes. T teaspoon lemon pepper, muffin cups to the top. Step 3Bake in a 425 oven for urn meatballsStep 5Bake for 20 to 25 minutes.ots.carrots Select clean, firm, smooth and dry potatoes skillet over medium high heat.Orangesyou cut or peel them. blueberries Avoid soft, wilted or split carr ots . Use within 1 to 3 days for the best flavor. 5carrots collard potatoes with no cuts or bruises. prepare . Use russets for a fluffy bakedStep 1Heat the oil in a large. Makes 9 muffins - One serving (1 muffin) has 192 calories, on tortillas and roll up. Place in a baking a couple times while baking Its worth the mess to cut out 1 pound = 6 to 8 medium carr 1 pound = so they br potato with a crisp skin. Add the onion and red pepper.6.5 gm fat, 514 mg sodium and 1 gm fiber3 medium potatoesown evenly.prepare enjoy fresh salsa: Mix fr preparetablespoon olive oildish. Pour enchilada sauce over tortillas. red white Rinse pea pods under running tap Pier the segments - the membrane Rinse tomatoes under runningTop tacos, burritos, enchiladas and quesadillas with salsa. essing. Rinse peppers under running tap water teaspoon salt greensBake in a 350 oven for 15 minutes,Makes 12 meatballs - One serving (3 meatballs) hasStep 1ce potatoes with in grapefruit can be bitter or until hot. 160 calories, 7.5 gm fat, 342 mg sodium and .5 gm fiber Stir and fry for 3 minutes.(ES726TR/ES726TRs)tap water before using.Top your lettuce salad with salsaesh or frozen berries . before using. Remove the stem and seeds.1 teaspoon black pepper Fajita Salad: Serve Chicken Fajita on topwater before eating raw or cooking.clementine Scrub potatoes. Cut off all of the skin and skillet. Sprinkle with soy sauce.Top a lettuce saladinstead of salad dr withinto pancake batter tablespoon dry dill weedof chopped lettuce. Serve with salsa. Remove the stem end and any strings.a fork on each side. Step 2Add the snow peas to the blueberries, raspberrieskale Cut out themembrane around the grapefruit Cut the stem out of large tomatoes. Serve salsa with your favorite fish, or sliced strawberries.shrimp or seafood dish.Cook pancakes and eat. strips. Place the carr inner stem1 cup = 25 snow peas or 18 sugar snap peas with a knife. Fr and lemon pepper. Stir and fry ee each segment raspberries Eat salsa with scrambled eggs.cup chopped = 1 medium pepper of large leavesStep 2Place potatoes on by cutting close to the membraneMakes 4 servings - One serving ( cup) hasfor 2 minutes. Serve.1 cup chopped = 1 large tomato Dip low fat corn chips in salsa. Step 1Peel carrots and cut into ots in a bowl.and throw away.a metal baking sheet.Sprinkle with oil, salt and pepper Step 3Bake potatoes in athat separates them.Salsa has become very popular.swiss Bell peppers change. store55 calories, 3 gm fat, 37 mg sodium and 1 gm fiber .in color, flavor and Carrotsstore Todays families use more salsa than ketchup. chard eggies -Toss carrLay carrots to coat evenly. . e Baby Spinachrefrigerated for 1 to 2 weeks.400 oven for 45 minutes, ce ofe easy to Thats a good thing. Salsa can be made1 medium whole tomato Step 2 nutrition as theyand Baby KaleOranges can be kept at roomWant a crunchy snack? 10 pea podsots on a metal or until tenderwith plenty of fresh vegetables,Make Mixed V ripen in the garden. Use these small temperature for 1 to 2 days, and owavePeel and eat!Calories22 (123g) % Daily Value* baking pan. Bake in a 4001 medium red pepper Quick Bake - micrMunch on raw pea podsCalories14 (34g) % Daily Value*1 medium green pepperand is low in calories.Roast other vegetables withoven for 15 to 20 minutes A red pepper istender leaves in Grapefruit can be kept at r or sugar snap peas. a potato on high for 3 to Oranges are delicious and There are about 25 to 40 caloriesstore or until tendersweeter and has mor sandwiches, 4 minutes, or until tenderTheyre a grfun to eat. They areat sour.Dietary Fiber (1.5g)6% 4are forIron2% aV Calories37 (119g) 4dailyV are% Daily Value* aV Dietary Fiber (.9g)4% 4Vitamin C 34% a Calories24 (119g) % Daily Value*(ES727TR/ES727TRs)Store blueberries in the re strawberriesefrigerator in acup of salsa made without oil.Vitamin A20% older,dailyVitamin C 26% carrots. Try parsnips, zucchini Step 3Remove frvitamin A and Com the oven. . russet Dietary Fiber (2.5g)10% areforIron3% orfingerlings for 1 week, and refrigerated for 2 to 3 weeks.oom temperaturSimply Baked Potato - e vitamins and low in calories -itamin A7% orYour(%DV) are forIron4%*Percent Dailydiet.onandvaluesadultsbeDietary Fiber (2g)8% V V Iron2% Potassium 7% orYour(%DV)Folate 14% Potassium 2% older, andvaluesadultsonbe bag and store in your refrigerator. than a gr itamin A9% itamin C 159% Refrigerate tangerines and clementines for Top with a little butter,salt and black pepper.take along for a quick snack.Potassium 8% orYour(%DV)areFolate 5% oritamin A75% older,youritamin C 253% *Percent Daily ValuesondailyareFolate 4% or for 10 to 14 days. Stor Cut vegetables into the sameeens in a plastic een pepper. salads and wraps. only 28 calories in 20 pea pods!in the refrigerator for 1 to 3 days. Its a tasty way to eat your veggies!carrot chips Place unwashed gr Sprinkle with dill weed. up to 2 weeks. Enjoy clementines, tangerines highercalorieValuesyourbased onchildrencalorie diet.onandindividualadultsonbechildrencalorie diet.yourbasedneeds.Folate 3%children 2000oragedbasedindividualmay*PercentagedValuesvalues mayhigher oragedbasedindividualmay size so they cook evenly vings - One serving ( cup) has 53 calories,Potassium 6% 4 or older, andare forbased onbeaor oranges often. Make half your platechildrenoragedValuesYour(%DV)areadults or lowerneeds. higher orDailybasedbasedneeds. 2000lower *Percent Dailydiet.ondailyindividualmay Store raspberries in the refrigeratorMake half your plate fruits and vegetables! Use within 3 to 5 days. Makes 4 ser 1.5 gm fat, 207 mg sodium and 2.5 gm fiberServe with baked chicken,Make half your plate fruits and vegetables! highercaloriebased yourvaluesneeds.fish or a pork chop.fruits and vegetables!2000lower2000lowerMake at least half for 1 to 2 days.prepare Some of our most nutritious vegetables ar prepare of your snacksprepare 6 cups raw spinach = 1 cup cooked spinach dark green and leafy -or bluepurplekale, spinach, mustard gre eens,1 orange =top a potato:fruity carrotKale is the highest in Vitamins A and C. However, all types ofVeggie Potato - cup orange segmentsPotatoes Rinse berries with water before eatingRinse leafy greens before using.d collard greens and swiss chard. Remove the peel from oranges or grapefruit.fruits and veggies.TSeparate into individual segments.aco Potato -cooked bround turkey and pepper strips.occoli, carrots or peas.or using in a recipe. salad greens are rich in iron, folate, potassium, fiber and other nutrients. 1 grapefruit = 1 cup grapefruit segments2 cups = 1 pint berries 3 6 cups raw leafy greens = d greens or swiss char1 to 1 cups cooked gr1 cup whole strawberries 1 cup raspberries cups shrcooked kale, collar Add salsa and chopped avocado. (ES728TR/ES728TRs)baby edded carrots petite Make half yourBarbecue Potato - shredded pork or cooked ground1 clementine =cup clementine segments1 cup blueberriesCalories46 (144g) % Daily Value* Calories64 (123g) % Daily Value* 1 cup raisins turkey mixed with a little barbecue sauce.Calories84 (148g) % Daily Value*Dietary Fiber (4g)14% Vitamin C 24% oracup pineapple chunks 1 cup raw kale % Daily Value* 1 orange % Daily Value* 1 tangerine % Daily Value*Dietary Fiber (3g)12% Iron3% itamin A1% Iron5%Iron2%carrots 6ounces low fat banana yogurt plate fruits and Vitamin A0% 4 orYourVitamin C 141% aV Dietary Fiber (8g)32% 4Vitamin C 54% a1 cup raw spinach 1 pink grapefruitStep 1Combine the carrotsstore vegetables. try smashed Vitamin A2% Valuesolder, andareFolate 2% beCalories33 (67g) V Iron6% Calories69 (140g) V V Iron1% Calories47 (88g) V V Iron1%Potassium 6% older, andareFolate 9% or*Percent Daily Valueson(%DV) areFolate 6% orCalories7 (30g) % Daily Value* V Calories97 (230g) V % Daily Value*childrenorDailybased yourvalues mayPotassium 3% 4 or(%DV)areforbased onPotassium 5% yourbasedneeds. Vitamin A56% Vitamin C 14% a*Percent Daily4Values (%DV) areFolate 7% ora *PercentagedValuesdailybased onchildrenoragedbasedolder, and areformayitamin A53% itamin C 120%*Percentorageddiet. Your daily valuesadultsDietary Fiber (1g)5% V itamin C 134% Dietary Fiber (3g)12% 4itamin C 138% oraDietary Fiber (2g)6% 4dailyitamin C 39% ora 2000 calorie diet.on(%DV)arefor adultsbehighercalorie diet.orYour daily valuesadultsonbeDietary Fiber (1g)3% Iron5% Dietary Fiber (4g)15% Iron1%higher lowerindividual needs. childrenDailybased on your individualmay2000lowerindividual e a great source of Vitamin C,and raisins in a bowl. Keep potatoes in a cool, dark place.potatoeshigher lower Eat darkitamin A7% or older,dailyFolate 12% beitamin A12% Your(%DV) areFolate 4% be 2000 calorieneeds.store Step 2Mix the crushed pineapple. Pour the itamin A206% Your(%DV) areFolate 5% oraDo not store next to onions. Do notPotassium7% Your(%DV) are for adultsonPotassium4% older,yourarefor adultson Potassium5% 4 older,yourareFolate 15% orgreen leafyPotassium9% older,dailyarefor adultsonbe Berries arfolate, fiber and antioxidants. and yogurt together refrigerate. Use within 3 to 5 weeks. Bake small potatoes in the oven Potassium9% adults*PercentoragedValuesand are basedneeds. childrencalorieValuesvaluesneeds.Keep carr dressing over the salad. *Percentoraged 4Valuesolder, and areforbased onbeveggies! until tender. Smash each potato onchildrencalorie diet.on your individualmay*PercentorDailydiet.oronandindividualmay childrenDailydiet.orondaily values may*Percent Daily Valueson(%DV)arefor adultsbe2000lower basedvalueschildrencalorie diet.orYourandvalues may2000agedbased Dailybased Remove grots in a plastic bag. Makes 6 servings - One serving ( cup) hasScrub potatoes with a vegetable brushbutter. Bake for 5 more minutes. childrencaloriebasedandvaluesneeds. higheragedindividual 2000orageddiet.orYour dailyindividualmayon2000or lower based on yourbasedneeds.Snack on sweet berries often! Stir together. prepare the baking sheet. Top with a little een tops. highercaloriebased your individual needs. higherhigher lower 2000lowerhigher lowerbased Use within 14 days. 117 calories, .5 gm fat, 56 mg sodium and 2.5 gm fiber. Sprinkle with a little cheese.prepare under running water, or remove the peelRussets are the most common with a vegetable peeler.Remove the peel with a vegetable peeler. What are baby carrots? 2 cups mashed potatoes = 1 pound potato. They make fluffy baked 1 cup shredded = 2 medium carrots Most baby carrots are made from 3 cups peeled and sliced potatoes = 1 pound or mashed potatoes.regular size carrotsots. If the label says , they are regular Reds and Whites stay firm and holdbaby-cut carrcup raw carrots their shape when cooked. They absorbsize carrots that are peeled, cutots. Calories26 (64g) % Daily Value* the flavors in a soup, stew or salad.and polished into small carr V Dietary Fiber (2g)7% Vitamin C 7% medium potatoIf the label says baby carrots, itamin A214% Iron1% Reds, Yellows, Petites, Blues, Purples they are carrots harvested Potassium 6% 4 orYour(%DV) areFolate 3% beaand FingerlingsCalories164 (213g) % Daily Value*when they are very young. *Percent Daily Valuesondailyarefor adultsonorroasted, baked, grilled or in salads.are delicious whenVitamin A0% Vitamin C 70%childrenoragedbased yourbasedneeds.2000 calorie diet.older, andvalues mayDietary Fiber (5g)19% Iron9%higher lowerindividual Make your own baby cut carrots.Potatoes arhigh in vitamin C and ce of potassium.e fat free, sodium free,Potassium 12% 4Your(%DV) areFolate 9% ora *Percent Daily Valuesdailyarefor adultsonbe Peel regular size carrots and cut into small slices. a good sour childrencalorie diet.or older,your individualmay higher oragedbased onandvaluesneeds.2000lowerbased 1.888.356.5575 www.numatters.com info@numatters.com'