Seasons of Eating
Keep these tips in mind when using and shopping for seasonal produce:
- Fresh foods are often less expensive during their harvest season. You may even save money by buying in bulk.
- Shop the farmers’ market to learn more about produce and get ideas on how to prepare foods in season.
- Gardening gives you fresh seasonal produce and a little exercise, too. The sense of accomplishment you’ll feel will make that produce taste even better!
- Frozen, canned and dried fruits and vegetables also can be healthy choices. Compare food labels and choose items with the lowest amounts of sodium and added sugars.
- Choose canned fruit packed in water, its own juice or light syrup (avoid heavy syrup).
- Choose canned and frozen vegetables without sauces that can be high in sodium and saturated fat.
- Freeze fresh produce at the peak of its season, so you can add it to smoothies, soups and breads and enjoy it throughout the year.
TIP: Keep it Fresh
Stretch your produce and dollars by knowing how to store fresh fruits and vegetables.
PANTRY - Pack away in a cool, dark place:
- Onions, Garlic and Shallots
- Hard Squash (winter, acorn, spaghetti, butternut)
- Sweet Potatoes, Potatoes, Yam
- Watermelon
COUNTERTOP – Store loose and away from sunlight, heat and moisture:
- Bananas
- Citrus Fruit (lemons, limes, oranges and grapefruit) Refrigerate for longer storage.
- Stone Fruit (avocados, apricots, nectarines, peaches and plums) Refrigerate for longer storage.
- Tomatoes
REFRIGERATOR – store in plastic bags with holes in your produce drawer, unless noted:
- Apples and Pears
- Beets and Turnips (Remove greens and keep loose in the crisper drawer.)
- Berries, Cherries and Grapes (Keep dry in covered containers or plastic bags.)
- Broccoli and Cauliflower
- Carrots and Parsnips (Remove Greens.)
- Celery
- Corn (Store inside their husks.)
- Cucumbers, Eggplant and Peppers (Store on the upper shelf, which is the warmer part of the fridge.)
- Fresh Herbs (Except basil, keep stems moist and wrap loosely in plastic.)
- Green Beans
- Lettuce and Leafy Greens (Wash, spin or pat dry, wrap loosely in a dish towel or paper towels and place in a plastic bag in vegetable drawer. Keep stems moist.)
- Melons
- Mushrooms (Keep dry and unwashed in store container or paper bag.)
- Peas
- Zucchini and Summer/Yellow Squash
REMEMBER – Always refrigerate cut or peeled produce. Don’t wash, cut or peel until you are ready to eat. Fridge temperature should be at 40 degrees or below.
KEEP THEM APART:
- Fruits like apples, bananas and pears give off ethylene gas, which can make other produce ripen and rot faster.
- Store vegetables and fruits separately.
- Keep apples, bananas, broccoli, cauliflower, cucumbers, onions, pears, potatoes and watermelon away from other produce.
https://recipes.heart.org/articles/1034/infographic-seasons-of-eating
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