A Farmers Market Primer

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Apples

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Nutrition

• A healthful, low-fat, low-calorie snack.
• Rich in fiber and antioxidants, both of which may protect against a variety of chronic diseases.
• Be sure to eat the apple peeling for maximum nutritional benefit.

Selection & Storage

What to look for

Look for apples that are firm and free of bruises. As you select the variety, consider the end use. Some apples have a taste and texture that is best suited for a particular use. The chart below lists several popular varieties and their suitable uses.

How to preserve your produce

• Store apples in the refrigerator for one to two weeks.
• For larger quantities, store them in a cool, dry place such as a garage or cellar.
• Apples ripen 6 to 10 times faster at room temperature than if refrigerated, so keep them chilled for optimum storage life.

Recipes

Sweet and Nutty Apple Sandwiches

• 2 apples
• ½ cup peanut butter
• 2 tbsp. honey
• 2 tsp. ground cinnamon
• 8 graham crackers

Use an apple slicer/corer to make wedges. Place wedges in a single layer on a microwave-safe plate and microwave for 4 minutes. While apples are cooking, combine peanut butter, honey and cinnamon in a small bowl. Snap graham crackers in half to make 16 squares and spread the peanut butter mixture on half of the squares. When the apples have finished cooking, pour off excess juice and place two apple wedges on each prepared graham cracker. Top with the remaining graham crackers and serve. Serves 4.

Asian Pears

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Nutrition

Asian pears are a delicious and nutritious way to reach your daily recommended servings of fruits and vegetables. In addition to pleasing the palate, Asian pears are said to contribute to a pure complexion and healthy hair.

• No fat and only 50 calories (per fruit).
• Fiber: helps regulate the digestive system and lower cholesterol.
• Vitamins B and C: combination promotes healthy gums and teeth, aids in iron absorption and helps heal wounds.

Selection & Storage Tips

Locally harvested Asian pears are available at farmers markets in North Carolina from the summer through the fall.

What to look for

• Select fragrant, firm and unbruised fruit with little or no brown spots.
• Ripe fruit will vary in color from yellow to bronze and pale-green tones.
• Because Asian pears reach optimum quality by ripening on the tree – like apples and pears – they are ready to eat when purchased.

How to preserve your produce

• Asian pears store well. They will keep up to one week at room temperature or up to three months in the refrigerator without losing quality.
• They should be crisp, juicy and slightly sweet with some tartness, especially near the core.
• To prevent discoloration when serving, mix two tablespoons each of lemon juice and water and brush over pear slices.

Recipe

Asian Pear Crisp

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Ingredients:

• 4 cups Asian pears, sliced
• 2 tbsp. butter
• ¾ cup quick-cooking oats
• ¼ cup sugar
• ¼ cup whole wheat flour
• 2 tsp. cinnamon
• 1 tsp. lemon juice

Directions:
Preheat oven to 375 degrees F. Coat baking dish with nonstick cooking spray. Peel Asian pears and cut into slices. Melt butter in a small bowl in the microwave. In a medium bowl, combine all ingredients except Asian pears. Stir until well blended. Place Asian pears in a 9 x 13 baking dish and spread oat mixture on top. Bake about 45 minutes or until desired brownness. Serves 6.

Asparagus

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Nutrition

Asparagus is historically known as a medicinal food. The Greeks believed asparagus was an herbal medicine which, among other things, would cure toothaches and prevent bee stings.

• Fiber: helps regulate the digestive system and lower cholesterol.
• Folic acid: helps to prevent heart disease.
• Low in calories and sodium; no fat or cholesterol.
• Thiamin (vitamin B1): helps metabolize foods and promotes good appetite and digestion.
• Vitamins A, B6 and C: combination promotes healthy gums; teeth and bones; aids in iron absorption; supports good vision; helps heal wounds; and assists the immune and nervous systems.

Selection & Storage Tips

N.C. asparagus is generally available March through June, with peak season in April and May. Some growers may offer asparagus during other times, but the local season is typically short and sweet.

What to look for

• Size and color aren’t indicators of tenderness; spear tips are the best gauge of asparagus quality.
• As long as the tips of the spears are tight and not opened (purplish color is fine), the spears will be tender.
• Thick spears do not indicate toughness; thick spears can be just as tender as thin spears.
• Keep an eye open for asparagus that may be purple or white when shopping the market; these specialty varieties are just as delicious but often cost more.
• One pound of chopped asparagus yields about three cups, so make sure to shop smart and buy enough!

How to preserve your produce

• Stand the fresh stalks in an inch of water (or wrap the cut ends in wet paper towels) to maintain freshness.
• Keep asparagus refrigerated until time to prepare.
• Asparagus will keep for a week to 10 days.

Recipe

Roasted Asparagus & Olive Oil

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Ingredients:

• 1 lb. asparagus
• 2 tbsp. olive oil
• 1 cup blue cheese (can substitute parmesan or other), crumbled

Directions:
Preheat oven to 350 degrees F. In a large bowl, toss asparagus and olive oil. Pour asparagus and oil into a stick-free pan. Bake 15 to 20 minutes. Sprinkle with cheese during the last 3 to 5 minutes of cooking.

Blueberries

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Nutrition

Blueberries are known as a superfood, and they indeed pack a punch with flavor and nutrition. Compared with 40 other fruits and vegetables, blueberries top the list for fighting aging, cancer and heart disease.

• High in dietary fiber and niacin.
• Contains antioxidants and flavonoids, important for good health and prevention of disease.
• Loaded with vitamin A, which is important for eyesight and healthy skin.
• High in vitamin C, which helps wounds heal and helps the body resist infection.
• Only 40 calories in one-half cup of blueberries.

Selection & Storage Tips

Blueberries are a summertime treat. Local farmers markets are a great place for pre-picked berries, or seek out a pick-your-own farm for a fun family outing. These farms are plentiful in North Carolina, which ranks sixth nationwide for blueberry production.

What to look for

• The best berries are light gray-blue to indigo blue. A berry with any hint of red is not fully ripened.

How to preserve your produce

• Chill the berries as soon as you get them home. If refrigerated, fresh-picked berries will keep 10 to 14 days.
• Enjoy the good quality of local berries year round by purchasing extra to freeze. The best technique for freezing is to place the berries one-layer deep on a cookie sheet. Freeze the berries, then pour them into freezer containers.
• For best quality, do not wash the berries before freezing, but remember to rinse frozen and fresh berries just before serving.

Recipe

Blueberry Smoothie

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Ingredients:

• 2 cups blueberries, fresh or frozen
• 8 oz. yogurt, any flavor
• 1 banana, peeled
• 1 cup milk, more if desired
• 1 tbsp. wheat germ, if desired

Directions:
Mix all ingredients. Blend in a blender until smooth and serve. Serves 2.

Source: John Braswell, Mississippi State University Extension Services, Poplarville, MS

Bok Choy

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Broccoli

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Nutrition

Broccoli comes from the Latin word meaning “strong branch.” It makes sense that the great, green stalks help to develop better health in humans.

• Fiber: helps regulate the digestive system and lower cholesterol.
• Folate (vitamin B9): can reduce chances of getting some forms of anemia and may help to prevent cancer; significantly reduces the odds of certain birth defects.
• Phytonutrients: have significant anti-cancer effects.
• Vitamins A, C and K: combination promotes healthy gums; teeth and bones; aids in iron absorption; supports good vision; helps heal wounds; and is necessary for proper blood clotting.

Selection & Storage Tips

Broccoli is traditionally a cool-weather crop, found at N.C. farmers markets during the spring. The N.C. State University Plants for Human Health Institute at the N.C. Research Campus is conducting research that may lead to new varieties and extend the growing season in North Carolina – meaning broccoli would be available at local markets for even longer!

What to look for

• Select firm heads of broccoli with good, uniform color. There is a purple variety of broccoli that makes a beautiful table decoration, but loses almost all of its color when cooked.
• Avoid broccoli that has turned yellow or begun to flower.
• Stalk and stem should be free of slimy spots or wilting.

How to preserve your produce

• Do not wash the broccoli before refrigerating. Store unwashed broccoli in the refrigerator for only a few days in a loose plastic bag.
• Store cooked broccoli in a sealed container in the refrigerator – it will keep for a few days.
• Blanch and freeze broccoli to preserve for up to a year. Two to three pounds of broccoli will yield about two pints frozen.

Recipe

Before preparing broccoli, briefly swish in a large bowl of water to dislodge any dirt, then rinse under cool, running water. Always wash your hands before handling food. Wash broccoli immediately prior to preparing it.

Broccoli Stir Fry with Red Peppers and Water Chestnuts

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Ingredients:

• 1 bunch broccoli
• 1 large red pepper
• 3 tbsp. canola oil
• ½ cup vinaigrette
• 1 large clove garlic, minced
• 1 8-ounce can of water chestnuts, drained
• Salt and pepper to taste

Directions:
Cut broccoli into uniform bite-sized florets with about 2 to 3 inches of stalk. Core the red pepper and cut into rings, then shorter strips. Heat the oil in a wok or large frying pan until very hot. Add broccoli (it should sizzle) and stir-fry for 5 minutes. Add vinaigrette, garlic, red pepper and water chestnuts and stir-fry for another 3 minutes. Season to taste and serve immediately.

Cabbage

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Nutrition

Cabbage is a healthy choice with lots of nutritional benefits. For example, phytonutrients in cabbage are thought to be responsible for a reduced cancer risk found in those who consume as little as a one-cup serving per day.

• Excellent source of vitamin C, which helps wounds heal and helps the body resist infection.
• High in fiber, which helps regulate the digestive system and lower cholesterol.
• Good source of folate, which assists in the production and rapid division of new cells – especially important for pregnant women.
• Contains vitamin B6, important for making energy and releasing it when the body needs it.

Selection & Storage Tips

Cabbage, a tight head of thick, overlapping leaves, is commonly available in green or red varieties. In North Carolina, cabbage is a two-season crop. It can be found at local farmers markets in late spring and fall.

What to look for

• Cabbage heads should be firm and dense with crisp, colorful outer leaves.
• Avoid cracks and worm damage.
• Avoid precut cabbage since vitamin C content is lost once the heads are cut.

How to preserve your produce

• Store whole cabbage heads in a plastic bag in the crisper drawer of the refrigerator. It should last up to two weeks.
• When storing a partial head of cabbage, cover tightly with plastic wrap and refrigerate. Use partial heads within a couple of days for best quality and nutrient value.

Recipe

Garden Vegetable Soup

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Ingredients:

• 1½ cups cabbage, finely shredded
• 4 carrots, sliced
• ½ cup onion, chopped
• ½ cup green beans
• ½ cup zucchini, diced
• 2 garlic cloves, minced
• 3 cups chicken, beef, or vegetable broth
• 1 tbsp. tomato paste
• ½ tsp. dried basil
• ¼ tsp. dried oregano
• ¼ tsp. salt

Directions:
In a large saucepan, combine all ingredients. Cover and cook on medium heat for 30 minutes or until vegetables are tender. Serves 6.

Canning Equipment

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Cantaloupe

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Nutrition

The cantaloupe is a sweet summer melon that is a nutritious and delicious addition to any diet.

• Antioxidants: helps reduce the chance of heart disease and cancer.
• Fiber: helps regulate the digestive system and lower cholesterol.
• Potassium: balances electrolytes, aids muscle contractions and helps maintain healthy blood pressure.
• Vitamins A, B6 and C: promotes healthy gums, teeth and bones; aids in iron absorption; supports good vision; helps heal wounds; and assists the immune and nervous systems.

Selection & Storage Tips

What to look for

• Look for a light golden color – this indicates better quality than a green tone.
• The stem end should have a slight indentation and the fruit will give off a sweet fragrance at room temperature.
• Grayish, fuzzy spots on the rind are indicators of older fruit and poor quality; steer clear of these.

How to preserve your produce

• For a longer shelf life, do not wash cantaloupes before storage.
• Uncut melons can be left out at room temperature for several days or until fully ripe. Once completely ripened, store cantaloupes in the refrigerator.
• Store cut cantaloupe pieces in a sealed container in the refrigerator for up to five days (depending on the level of ripeness when it was purchased). Do not leave cut pieces out at room temperature for more than two hours.
• To freeze cantaloupe, slice the melon and place the pieces on a cookie sheet using wax paper to separate layers. Once frozen, put in plastic storage bags or containers and use within one month.

Recipe

Known for its refreshing taste and nutritional content, the cantaloupe can be a sweet seasonal complement to many dishes – be creative! Try this simple smoothie for a new twist on cantaloupe this summer:

Cantaloupe Smoothie

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Ingredients:

• ½ cup cantaloupe, peeled, seeded and cut into chunks
• 1 cup skim milk
• 1 cup fat-free vanilla yogurt
• 1 cup ice, crushed
• 2 tbsp. honey (or other sweetener)

Directions:
Combine all of the ingredients in a blender and process until the mixture is smooth. This makes about 4 cups. Enjoy!

Chestnuts

Collards

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Nutrition

Collard greens are a member of the cabbage family, closely related to kale. Calorie for calorie, leafy green vegetables such as collards provide more nutrients than any other food. In addition, regular servings of this cool-season veggie boost the immune system, offer cardiovascular protection and lower cholesterol.

• Loaded with vitamin A – important for eyesight and healthy skin.
• High in vitamin C, which helps the body heal wounds and resist infection.
• Full of folate, which assists in the production and rapid division of new cells – especially important for pregnant women.
• Contains calcium for strong bones and healthy teeth.
• Rich in phytonutrients, which help prevent cancer.

Selection & Storage Tips

A Southern delicacy, collard greens – a cool season crop – are available at farmers markets in North Carolina in early spring and fall.

What to look for

• Sold in bunches, collard greens should be unblemished, crisp and deep green in color.
• Select fresh leaves that are free from signs of browning, yellowing and small holes.

How to preserve your produce

• Wrap greens in a damp paper towel. Loosely pack them in a plastic bag and store in the refrigerator crisper.
• Do not wash before storing since this may cause them to become limp and shorten the storage time.
• Keep greens in the refrigerator for several days, although they are best when consumed raw or cooked within one or two days of purchase.
• Freeze cooked greens for easy meal preparation later.

Recipe

To clean the leaves, place them in a large bowl of tepid water and swish them around with your hands. This should dislodge any sand and dirt. Remove the greens from the water, empty the bowl, refill with clean water and repeat this process until no sand or dirt remains in the water. Usually, two or three times will do the trick.

Traditional Collard Greens

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Ingredients:

• 1 lb. trimmed, chopped collard greens
• 2 cups water
• 1 tsp. sugar
• 1 (4-oz.) piece salt pork, cut into 4 pieces (optional)
• 1 dried red chili pepper
• 1/4 tsp. salt

Directions:
Wash greens and pat dry. Coarsely chop. Combine the water, sugar, pork and chili pepper in a large Dutch oven. Bring to a boil; cover, reduce heat and simmer 20 minutes. Discard chili pepper. Stir in greens and salt; cover and cook over medium heat 10 minutes or until tender, stirring occasionally. Discard pork. Serve with vinegar. Serves 6.

Corn

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Nutrition

Corn is a low-fat complex carbohydrate that has about 85 calories per ear. Corn also is high in fiber.

• Niacin (vitamin B3): helps maintain skin health, the digestive tract and the nervous system.
• Vitamin C: promotes healthy gums and teeth, aids in iron absorption and helps heal wounds.
• Folic acid: helps to prevent heart disease.
• Antioxidants (in cooked sweet corn): help reduce the chance of heart disease and cancer.

Selection & Storage Tips

What to look for

• Bright green husks.
• Firm and moist.
• Individual kernels can be felt by pressing gently against the husk.

How to preserve your produce

• Don’t shuck the corn husks until they are ready to use.
• Refrigerate the corn until it is ready to cook.
• Store for a day or two at most in the refrigerator (the sweet flavor begins to decline quickly as the natural sugars are converted to less tasty starches).
• Freeze or can the corn to enjoy throughout the year.

Recipe

Corn on the cob is a traditional favorite. Try grilling the corn while still in the husks for a taste of summer. Instead of smothering corn with butter, refer to this healthier alternative:

Grilled Corn on the Cob with Blended Herbs

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• Pull down the husks but leave them attached. Remove the silks. Pull the husks back over the corn. Tie the ends of the husks with a string or a metal twist tie.
• Soak the corn in water for 15 minutes.
• Grill over medium heat until done, turning on each side (10 to 15 minutes total cooking time).
• Rather than using butter, squeeze fresh lemon or lime juice onto the corn or brush with olive oil and sprinkle on a favorite herb blend.
• To get more toasted kernels, remove all but a thin layer of husk and some areas where the kernels can peek through.

Eggplant

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Nutrition

• A very good source of dietary fiber.
• Also a very good source of potassium, manganese, copper and thiamin (vitamin B1).
• Rich in phytonutrients: Nasunin has been found to be a free radical scavenger and has positive effects on cholesterol and the arteries. Chlorogenic acid has been shown to have activity that is anticancer, antimicrobial, anti-LDL (bad cholesterol) and anti-viral.

Selection & Storage Tips

A warm season crop, eggplant is available at North Carolina farmers markets from August through October.

What to look for

• Eggplants should feel firm and be heavy for their size.
• Choose eggplants with smooth, shiny skin that is vivid in color and free of discoloration, scars, and bruises.
• The stem and cap, on either end of the eggplant, should be bright green in color.
• To test for ripeness, gently press the skin with the pad of your thumb. If it springs back, the eggplant is ripe, while if an indentation remains, it is not.

How to preserve your produce

• Eggplants are sensitive to both heat and cold and should ideally be stored at around 50 degrees F.
• Do not cut eggplant before you store it as it perishes quickly once its skin has been punctured or its inner flesh exposed.
• Place uncut and unwashed eggplant in a plastic bag and store in the refrigerator crisper where it will keep for a few days.

Recipe

Stuffed Eggplant with Tomatoes

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Ingredients:

• 1 medium eggplant
• 1 tbsp. olive oil
• 2 tbsp. minced onion
• 2 cups fresh tomatoes, chopped
• 1 tsp. salt
• 1 cup soft bread crumbs

Directions:
Wash eggplant and cut in half. Scoop out pulp to about ½-inch of the skin. Dice pulp.In a skillet, heat olive oil over medium heat. Add onions and sauté for 2 minutes; add eggplant pulp, tomatoes, bread crumbs and salt. Mix well; fill eggplant shells. Bake at 375 degrees F until browned, about 30 minutes. Serves 4.

Figs

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Fresh Produce Safety

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Fruit Blast Smoothies and Summer Treats

Getting Children to Eat Fresh Produce

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Goat Cheese

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Nutrition

Compared to cow’s milk products, such as cream cheese, goat cheese is lower in fat, calories and cholesterol. Even though goat cheese has fewer calories, it has a full, rich and creamy flavor.

• Goat cheese provides more calcium and fewer carbohydrates than cream cheese.
• One ounce contains five grams of protein.
• Most lactose intolerant people can enjoy goat cheese – goat milk products are naturally homogenized and therefore easier to digest.

Selection & Storage Tips

Pairing goat cheese with fresh produce from local farmers markets is a great way to discover new, exciting flavors.

What to look for

• Goat cheese is usually sold fresh in logs or aged as a small wheel with a rind – check for an expiration date.
• Chevrè (pronounced “shev”) is the French word for “goat,” and many of the soft, fresh goat cheese varieties are called by this name.
• Some cheeses will develop mold. If it’s aged, cut off about one inch around the mold and use the rest. Do not consume fresh cheese if mold exists.

How to preserve your cheese

• Wrap the pieces tightly in plastic wrap or wax paper, or place in a zip-style bag and squeeze out all the air before closing. Make sure to keep the cheese refrigerated.
• Exposure to air causes cheese to dry out. Remember: when a cheese ages, it loses moisture and becomes more crumbly.
• Freeze goat cheese in smaller amounts; be aware that it may be crumbly afterward.

Recipe

Here’s an easy way to prepare creamy chevrè for use in a variety of dishes.

Baked Chevrè

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Ingredients:

• 4 tbsp. olive oil
• ½ cup fine bread crumbs
• 2 5-ounce rounds/logs goat cheese, sliced crosswise into thirds

Directions:
Preheat oven to 400 degrees F. Place olive oil and bread crumbs in two separate bowls. Coat the cheese pieces in oil, then in bread crumbs to cover thickly. Place on cookie sheet and refrigerate 1 hour. Bake breaded chevrè slices until lightly brown, warm and beginning to soften (about 5 to 10 minutes). Be careful not to bake too long as the cheese will melt. Serve on top of your favorite salad greens with a vinaigrette dressing or your favorite salsa. If using salsa, first drain it slightly in a sieve. Makes 6 servings.

Grass-fed Beef

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Nutrition

Grass-fed beef comes from pasteurized cows that eat nutrient-rich grass, making for a low-starch, high-protein food. In contrast, the beef most often found in supermarkets and major retailers is from grain-fed cows and usually contains more fat.

Compared with grain-fed beef, grass-fed beef is…

• Lower in saturated fat, cholesterol and calories.
• Higher in healthy omega-3 fatty acids, which may help prevent heart disease and bolster the immune system.
• Higher in vitamins A and E, antioxidants believed to boost resistance to disease.

Selection & Storage Tips

What to look for

• Select grass-fed steaks much like you would traditional beef, starting with your preferred cuts.
• High levels of vitamin E produce a more darkened appearance to the meat and has been shown to increase its shelf life – meaning it will keep longer.
• Most grass-fed beef is antibiotic-free with no added hormones; ask your local beef vendor to be sure.

How to preserve your beef

Always wash your hands before handling raw meat and keep any uncooked meats separate from other foods. Freeze beef by sealing the uncooked cuts in bags or airtight containers and placing in a freezer for six to 12 months.

Recipe

Leaner than meat from its grain-fed counterparts, grass-fed beef is a healthy alternative that pairs perfectly with North Carolina produce.

Grass-fed Beef Stir Fry

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Ingredients:

• 1 lb. grass-fed beef, cut into thin strips
• 1 small onion, chopped
• 1 green pepper, cut into strips
• 2 cups fresh-cut vegetables (such as carrots, broccoli, cauliflower)
• 10 cups cooked rice, hot
• 1 tbsp. vegetable oil
• ¼ cup stir-fry sauce

Directions:
Place stir-fry pan, wok or skillet over medium-high heat. Add vegetable oil. When oil and pan are hot, add the meat; cook until meat is thoroughly browned. Remove meat from pan. Add fresh vegetables and continue to stir until vegetables are tender. Add the cooked beef back to the pan. Pour stir-fry sauce into skillet with stir fry. Cook until sauce bubbles. Spoon stir-fry mixture over cooked rice. Serves 6.

Beef Cuts

Guide to Beef Cuts

If you are confused by all of the names for beef cuts, then this chart will be a useful tool. The chart lists beef cuts along with a corresponding reference to the part of the beef the cut is from. It includes common steak and roast names.

Green Beans

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Nutrition

Rocking on the front porch “snapping” green beans is a Southern tradition. It’s no wonder; with only 35 calories in a cooked cup, green beans are low in calories but high in fiber and nutrients.

• A good source of phytochemicals, including carotenoids and flavonoids, which are antioxidants and protect against inflammation.
• An excellent source of free radical-scavenging vitamin C and manganese.
• An excellent source of bone-building vitamin K.
• A good source of silicon, which is a mineral needed for bone health and development of healthy connective tissue.

Selection & Storage Tips

What to look for

• A smooth feel and a firm texture.
• Beans should “snap” when broken.
• A vibrant green color; also look for purple and yellow varieties.
• Avoid beans with brown spots or bruises.

How to preserve your produce

Unwashed fresh beans can be stored in a plastic bag in the refrigerator crisper for up to seven days.

Recipe

Louisiana Green Beans

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Ingredients:

• 1 lb. fresh green beans
• 2 cups tomatoes, diced
• 1/2 cup onion, chopped
• 1/4 cup green bell pepper, chopped
• 1/2 tsp. salt

Directions:
Cook beans until well tender, then add remaining ingredients and cook over medium heat until cooked through, about 15 minutes. Serves 8.

Herbs

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Honey

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Lamb

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Nutrition

Though it is often perceived as a heavier meat because it’s a red meat, lamb is rich in “good” fats and many nutrients.

• Half its fat is unsaturated fat, which improves blood cholesterol levels, eases inflammation and helps stabilize heart rhythms.
• Contains palmitoleic acid, a monounsaturated fatty acid that possesses strong antimicrobial properties.
• An especially good source of easily absorbed zinc, which is needed for growth, tissue repair and a healthy immune system.
• Also an easily absorbed source of iron, which aids in the formation of red blood cells.
• Rich in vitamin B, especially B12.
• Nature’s best source for the amino acid carnitine, which the body uses to generate energy from fatty acids.

Selection & Storage Tips

Many Americans think of lamb as a springtime food, but it can be enjoyed year round.

What to look for

• Good marbling (white flecks of fat within the meat muscle).
• Meat that is pink, fine-textured and firm.
• Fat that is firm, white and not too thick.

How to store your meat

• There is no need to wash raw lamb before cooking because this creates the danger of cross-contamination. Any bacteria which might be present would be destroyed by cooking.
• Take lamb home immediately and refrigerate it at 40 degrees F or below.
• Use ground lamb or stew meat within 1 to 2 days. Use lamb chops, roasts, and steaks within 3 to 5 days or freeze at 0 degrees F or below. If kept frozen continuously, it will be safe indefinitely.
• It is safe to freeze lamb in its original packaging or repackage it. However, for long-term freezing, overwrap the porous store plastic with storage wraps or bags to prevent “freezer burn,” which appears as grayish-brown leathery spots and is caused by air reaching the surface of food.

Recipe

Lemon and Herb Lamb Chops

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Ingredients:

• 4 lamb loin chops (4 oz. each)
• 1/4 cup fresh lemon juice
• 1 tsp. dried oregano
• 1 tsp. dried thyme
• 1 tsp. freshly ground black pepper

Directions:
Trim chops of all visible fat. Place in a glass baking dish with the lemon, oregano, thyme and black pepper. Turn to coat and marinate for 15 minutes. Coat a heavy nonstick skillet with olive oil cooking spray. On a medium-high heat, cook chops 4 to 5 minutes each side depending on thickness and desired doneness. Serve with minted new potatoes, baby carrots and asparagus. Serves 4.

Leafy Greens

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Nutrition

Leafy greens are more than roughage; they’re packed with vitamins and nutrients. In fact, calorie for calorie, leafy green vegetables provide more nutrients than any other food.

• Lutein protects eyesight.
• Folate promotes heart health.
• Vitamins A, C and E support the immune system.
• Antioxidants boost brain power.

Selection & Storage Tips

Quite a few plants are considered “leafy greens,” including kale, chard, lettuce, collards, turnip greens, mustard greens, spinach and arugula. Since greens prefer cool nights, they are most widely available from North Carolina farmers in spring and fall.

What to look for

• Choose greens that are deep green in color with no yellowing or browning.
• Greens should be free from blemishes and small holes.

How to preserve your produce

• Wrap fresh greens in a damp paper towel. Loosely pack them in a plastic bag and store in the refrigerator crisper.
• Do not wash before storing since this may cause them to become limp and shorten the storage time.
• Greens can be kept in the refrigerator for up to a week, although they are best when consumed raw or cooked within one or two days of purchase.
• Cooked greens can be frozen or canned.

Recipe

Spinach Orange Salad

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Ingredients:

• 4 cups fresh spinach, washed and torn into bite-size pieces
• 1 orange, peeled & cut into sections OR ¾ cup Mandarin orange slices, drained
• ½ cup almonds
• ½ cup croutons
• Purchased honey lime vinaigrette dressing

Directions:
Toss together spinach, oranges, almonds and croutons. Serve salad dressing on the side. Serves 4.

Melons (short)

Visit the Sprite Melons page and Watermelons page to find details on nutrition, selection & storage and preparation of melons, plus there are longer videos with more tips!

Okra

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Nutrition

Okra is high in fiber and has only 25 calories per 1/2 cup serving.

• High in vitamin A and folate, which helps prevent birth defects.
• Provides a healthy does of vitamins B and C to support the immune system.
• A good source of flavonoid antioxidants like beta carotenes and lutein, which boost brain power.

Selection & Storage Tips

What to look for

• Choose immature pods that are about three inches long. Bigger okra may be too mature, tougher and not as tasty.
• Avoid pods with an over-ripened, sunken appearance, discolored spots or cuts.

How to preserve your produce

• Okra perishes quickly. Store it for only a couple of days.
• Store unwashed okra in a perforated plastic bag in the refrigerator.
• Rinse okra for a couple of minutes under cool running water just before using.
• To freeze, blanch it for 3 to 4 minutes in boiling water. Cool in ice water, then freeze immediately in plastic bags.

Recipe

Okra and Corn with Tomatoes

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Ingredients:

• 2 tbsp. olive oil
• 1 large onion, diced
• 1/2 tsp. each red pepper, thyme and basil
• 1 green pepper, seeded and diced
• 3 large, fresh, ripe tomatoes, chopped
• 2 cups fresh corn
• 2 cups small okra pods, left whole or cut into ¼ inch thick rounds
• 1/2 cup water or chicken broth
• 3/4 tsp. salt
• 1/4 tsp. black pepper

Directions:
In large skillet, heat olive oil and add onions and spices. Sauté until onions are limp. Add bell pepper and cook until onions are translucent. Add tomatoes, okra, water, salt and pepper. Reduce heat to low and simmer uncovered for 15 minutes, stirring occasionally. Add corn and cook 5 minutes longer. Serve hot.

Peaches

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Nutrition

• Good source of riboflavin and vitamin C, which helps the body resist infections.
• Provides vitamin A, needed for healthy vision, mucus membranes and skin.
• Rich in phenolic acids, which act as antioxidants.

Selection & Storage Tips

Peaches make summer sweet in North Carolina. You can find N.C. peaches at farmers markets from June all the way into September.

What to look for

• Peaches should have firm, fuzzy skins.
• Ripe peaches will yield to gentle pressure.
• A creamy to gold under color indicates ripeness. The amount of red blush on the fruit depends on the variety and is not always a sign of ripeness.
• A well-defined crease and a good fragrance also indicates ripeness.
• Avoid blemishes.

How to preserve your produce

• Handle peaches carefully; they bruise very easily and decay develops rapidly.
• Store unripe peaches in a paper bag to ripen.
• Ripe peaches should be stored at room temperature; use within one to two days.
• Fully ripened peaches can be refrigerated and kept there until ready for consumption.

Recipe

Fruit Blast Smoothie

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Ingredients:

• 1/2 cup nonfat milk
• 1/2 cup nonfat yogurt, plain or vanilla
• 1 cup frozen unsweetened fruit, such as peaches or berries
• 1 tsp. honey

Directions:
Put all the ingredients into a blender, process until smooth. Serves 2.

Peaches (short)

Visit the Peaches page to find details on nutrition, selection & storage and preparation of peaches, plus there’s a longer video with more tips!

Pecans

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Nutrition

• Pecans are full of antioxidants, high in protein and contain heart-healthy, unsaturated fats.
• A good source of vitamin A, thiamin and riboflavin.
• Excellent source of oleic acid.
• High levels of zinc, believed to be beneficial to the body’s immune system, and high levels of magnesium, beneficial in fighting heart disease.

Selection & Storage

North Carolina pecans are versatile and can be purchased in volume during harvest for year-round use. Pecans are harvested in North Carolina from late October through December. With proper storage, these delicious nuts can be consumed year-round.

• If not properly stored, the high oil content in pecans will cause the nuts to become rancid developing an off-flavor possibly causing stomach upset.
• The best way to keep nuts from “spoiling” is to freeze them.
• Shelled or unshelled pecans keep well if frozen for up to two years.

Recipes

Apple Pecan Squash

• 2 medium acorn squash
• ½ cup butter
• 2 cups finely chopped apples
• 1 tsp. cinnamon
• ½ tsp. salt
• 2 tsp. lemon juice
• 1 cup chopped pecans, divided
• Nutmeg, to taste

Cut squash in half crosswise and remove seeds. Bake, cut side down, at 350 degrees F for 45 minutes. Scoop out cooked squash from shells and reserve shells. Mix squash with butter apples, cinnamon, salt, lemon juice and ¾ cup chopped pecans. Spoon into shells and top with a dash of nutmeg and ¼ cup chopped pecans. Bake at 350 degrees F for 10 minutes. Serves 4.

Peppers

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Nutrition

Depending on the variety, peppers offer specific nutritional benefits. For example, red peppers are also an excellent source of vitamin B6 and the phytonutrients lycopene and lutein. Green peppers are a good source of fiber, folate and vitamin K. Generally speaking, all varieties are high in vitamin C and vitamin A.

• Vitamin A is important for eyesight and healthy skin.
• Vitamin C helps wounds heal and helps the body resist infection.

Selection & Storage Tips

Peppers are a heat-loving summer crop often lasting through the first frost. From sweet to set-your-mouth-on-fire hot, a pepper variety exists with the right level of heat for your palate. Ask the farmer about the flavor profiles of the peppers available at your local farmers market.

What to look for

• Look for firm, glossy peppers, not dull and wrinkled (though fresh jalapenos may sometimes have cracks near the stem).
• Choose peppers that are free of soft spots or darkened areas.

How to preserve your produce

• Avoid storing peppers in a plastic bag where condensation may accumulate and promote deterioration.
• Store unwashed peppers in the refrigerator for up to one week.

Recipe

Stuffed Peppers

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Ingredients:

• 3 bell peppers
• 15 oz. can black beans, drained and rinsed
• 1 cup corn
• 1 cup cooked rice
• 1/2 cup onions, finely chopped
• 1 1/2 tsp. cumin
• 1 oz. light cheddar cheese, grated
• 1 oz. jalapeno jack cheese, grated
• 2 cloves garlic, minced
• 1 tsp. cilantro
• 1/4 cup water
• Nonstick cooking spray

Directions:
Preheat oven to 350 degrees F. Spray 9″ x 13″ pan with nonstick cooking spray. Cut peppers in half lengthwise and remove seeds. In a large bowl, combine remaining ingredients except cheese. Fill each pepper half with bean mixture and place in pan. Pour 1/4 cup water into the pan. Cover with aluminum foil and bake for 30 minutes. Remove foil and sprinkle each half with cheese. Bake uncovered for 5 minutes or until cheese is melted. Serves 6.

Guide to Peppers: Feel the Heat

Peppers come in many shapes, sizes and Scoville ratings. You may not be familiar with the term Scoville, but if you’ve eaten hot peppers, you’ve tasted the difference in flavor, and more importantly, heat. Scoville units are the measurement used to quantify the heat intensity of peppers. The perception of heat is the result of the amount of capsaicin a pepper contains. Capsaicin is a pungent organic compound that causes a burning sensation in your mouth. In fact, when the burning hits, your mouth sends a signal to your brain to release endorphins, a natural pain reliever.

For comparison, Cayenne peppers have a Scoville rating of 40,000 while jalapeno peppers have an average rating of 4,500. Pimento pepper is nearly sweet at only 500 Scoville units, while habanero, one of the hottest, has a reported rating of up to 300,000 Scoville units.

Sweet peppers, commonly bell-shaped in green, red, yellow and purple, have a Scoville rating of zero because they lack capsaicin. Original Tabasco sauce has a Scoville rating of 2,500-5,000, while Texas Pete’s is 747.

Podded Peas

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Nutrition

Podded peas have about 40 calories per one-cup serving and are low in fat, cholesterol and sodium.

• Iron: essential mineral that helps in the production of hemoglobin (red blood cells) and (myoglobin) muscle cells.
• Potassium: helps to regulate the flow of fluids within cells and plays an important role in nerve and muscle function.
• Vitamins A, C and K: this combination promotes healthy gums, teeth and bones; supports good vision; helps heal wounds; and ensures proper blood clotting.

Selection & Storage Tips

Varieties of “edible podded peas,” such as  sweet sugar snap peas and tender snow peas, can be found in abundance at North Carolina farmers markets, but only for a short period during the spring months. A pound of peas in the pod equals about one cup shelled.

What to look for

• Pods should be shamrock green with a taut texture. Wilted or yellowish pods will not be as sweet and crisp inside.
• Select the younger, smaller pods for sweet and succulent peas. As peas mature, they gain starch and lose sugar, so a large pod or pea is often less sweet.
• All edible pea pods should be perky, without any limp, curled corners.

How to preserve your produce

• Keep in mind that podded peas have a short shelf life, so don’t plan on storing them for long (unless you freeze them).
• Peas can be stored in a perforated plastic bag in the refrigerator for only a few days – eat them as soon as possible.
• Purchase extra peas to freeze for use later in the summer or throughout the year.
• To freeze, wash and trim ends of pods, removing any strings. Blanch (boil) and cover peas, one minute for thin snow peas and up to two minutes for thick sugar snap peas. Cool quickly in ice water. Drain and freeze in airtight bags for up to six months.

Recipe

The pods of sugar snap peas are round and tender enough to be eaten raw or cooked. Snow peas have a flatter pod with the pea bulges barely visible.

They are interchangeable in most recipes, so experiment and choose different varieties.

Italian Vegetable Salad

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Ingredients:

• 2 cups rotini pasta, cooked & cooled (1 cup dry)
• 1 medium green pepper
• 1 large tomato
• 1/2 cup sugar snap peas
• 15 oz. can small black olives, drained
• 6 oz. jar artichoke hearts, drained
• 2 tbsp. pine nuts
• 1 tbsp. capers
• 1/4 cup zesty Italian dressing

Directions:
Chop pepper, tomato and snap peas. Combine all ingredients and stir. Refrigerate or keep cool. Serves 4.

Pumpkins

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Nutrition

• Full of antioxidants, specifically beta carotene which may reduce the risk of developing certain types of cancer and offers protection against heart disease.
• Only 49 calories per cup
• Rich in dietary fiber, Vitamin A and Vitamin C.
• Pumpkin seeds are a great source of protein, minerals, vitamins and omega-3 fatty acids.

Selection & Storage

Choose a pumpkin that is heavy for its size with a firm outer shell. With the stem intact, pumpkins will keep well for several months when stored in a cool (50 to 60 degrees F), dry area. Store frozen pumpkin purée for up to one year. The puree is the base of many delicious, healthy recipes.

Recipes

Pumpkin Puree

Baking a whole pumpkin will provide pulp for a fresh dish, and extra that can be frozen in the portion sizes required for your favorite recipe. Simply cut into the pumpkin with a knife in at least six places to allow for steam release. Place the whole pumpkin in a baking pan in the oven. Add ½-inch water to the pan. Bake at 350 degrees F until the pumpkin is soft enough to depress the shell with your finger (be careful, it’s hot). Let cool, remove seeds and scrape out soft flesh or quarter and slice away flesh. Puree in a food processor and use immediately or freeze for later use.

Roasted Pumpkin Seeds

• ½ tsp. salt, or to taste
• 1 cup pumpkin seeds
• 2 tsp. vegetable oil

Pick through seeds removing as much of the stringy fibers as possible. Wash and drain seeds; pat dry with a paper towel. Place the seeds in a bowl and toss with oil and salt. Spread evenly on a large cookie sheet. Place pan in a 250-degree F oven and roast the seeds for about 30 minutes. Stir every 10 minutes until crisp and golden brown. Cool the seeds, then eat or pack in an airtight container and refrigerate until ready to eat. Yields 1 cup.

Southern Peas

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Nutrition

Like most vegetables, southern peas are highly nutritious. One cup of southern peas contains as much protein as an ounce of meat. They are low in fat, contain no cholesterol and are low in sodium.

• Fiber: helps regulate the digestive system and lower cholesterol.
• Folate (vitamin B9): can reduce chances of getting some forms of anemia and may help to prevent cancer; significantly reduces the odds of certain birth defects.
• Potassium: helps to regulate the flow of fluids within cells and plays an important role in nerve and muscle function.
• Protein: contains the building blocks of our bodies; essential for growth and repair of muscles and tissue.

Selection & Storage Tips

Southern peas go by a number of names, including crowders, purple hulls and black-eyed peas. In general, the peas can be found at farmers markets across N.C. during the spring and summer months, depending on the variety.

What to look for

• Know the differences in southern pea varieties – this will help you select the appropriate peas. When in doubt, ask a vendor at the farmers market.
• If the peas are still in the pod, look for pods with a taut texture. Wilted or yellowish pods will not be as good.
• If selecting loose peas (out of the pod), choose dry, blemish-free peas.
• Select peas only from well ventilated boxes or containers, regardless of variety.

How to preserve your produce

• Southern peas are very perishable! Use them as soon as possible for best quality and flavor.
• Refrigerate peas in a sealed bag for no more than four to five days or the peas may lose moisture and sweetness.
• To freeze, wash and trim ends of pods, removing any strings. Boil and cover peas, 1 minute for thin snow peas and up to 2 minutes for thick sugar snap peas. Cool for 2 minutes in cold running water. Drain and pack in sealed containers or freeze quickly on cookie sheets before packaging.

Recipe

Hoppin’ John is one of the most traditional and popular New Year’s dishes in the South. It’s said that this meal will bring wealth and good luck (the peas represent coins). Serve with leafy greens, representative of cash, to add to the wealth (and nutrition).

Hoppin’ John

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Ingredients:

• 1 lb. black-eyed peas, dried (or other southern pea)
• 1 lb. bulk pork sausage, spicy
• 1 large onion, chopped
• 2 garlic cloves, minced
• 2 quarts water
• 2 tbsp. red pepper flakes, crushed
• 1 ½ tsp. fresh white pepper, ground
• 1 ½ tsp. salt
• 4 cups beef broth (homemade or canned)
• 2 tbsp. butter, unsalted
• 3 cups long-grained rice

Directions:

In a large saucepan, boil the peas for 1 minute. Remove the pan from the heat, cover tightly and let stand for 1 hour. (Or in a large bowl, combine the peas with enough cold water to cover by 3 inches and let stand overnight at room temperature.) Drain well. In a 5-quart Dutch oven, cook the sausage, onion and garlic over medium heat, stirring often to break up the sausage until it loses its raw look (about 10 minutes). Pour off all excess fat. Add the drained peas, water and pepper. Bring to a boil, reduce the heat to low and simmer, covered, until the peas are tender (about 75 minutes). Stir in ½ tsp. of salt. Bring the beef broth, butter and remaining 1 tsp. of salt to a boil in a medium saucepan over high heat. Add the rice, reduce the heat to medium-low and simmer, covered, until the rice is tender and the liquid has been absorbed (about 20 minutes). Fluff the rice and transfer it to a deep serving bowl. Pour the peas and sausage over the rice, mix well and serve immediately.

Spaghetti Squash

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Nutrition

This vegetable resembles pasta and can be substituted for it, but it has less than half the calories. A one-cup serving of spaghetti squash has no fat and only 42 calories compared to 190 calories in a serving of whole wheat pasta. In typical vegetable fashion, spaghetti squash offers an assortment of nutrients. The orange spaghetti squash, dubbed “Orangetti,” has higher levels of beta-carotene, and therefore makes a good nutritional choice.

• Excellent source of vitamin A , which is important for eyesight and healthy skin.
• Full of vitamin C, which helps wounds heal and helps the body resist infection.
• High in potassium, which keeps your muscles and nervous system working properly.
• Good source of folate , which assists in the production and rapid division of new cells, which is especially important for pregnant women.

Selection & Storage Tips

What to look for

• Make sure spaghetti squash is firm with no soft spots.
• The skin should be smooth with an even color.
• Keep in mind that an average four-pound spaghetti squash will yield five cups of cooked squash.

How to preserve your produce

• Store spaghetti squash for one month at room temperature. Longer storage is possible with a cool, dry, dark location – 50 to 60 degrees F (not the refrigerator).
• Cover cut squash with plastic wrap and store in the refrigerator for up to two days.

Recipe

Spaghetti Squash with Tomatoes and Herbs

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Ingredients:

• 1 medium spaghetti squash
• 2 cloves garlic, minced
• 2 tsp. olive oil
• 1 can diced tomatoes, drained
• 1 tbsp. chopped fresh basil
• 1/8 tsp. dried oregano
• 2-3 tbsp. grated Parmesan cheese (or Romano cheese)

Directions:
Cook squash. To bake, pierce a few holes in the squash with a large knife, skewer or ice pick to allow steam to escape. Place in a baking dish and bake at 350 degrees F for an hour or until the skin gives easily under pressure and the inside is tender. Let cool for 10 to 15 minutes, then halve lengthwise or crosswise. Scoop out seeds and fibers and discard. Use a fork to scrape out the squash flesh. It will naturally separate into noodle-like strands.

Sauté the minced garlic in the olive oil until it’s softened and fragrant. Add the tomatoes, basil, and oregano to the garlic and simmer for 10 to 15 minutes. Spoon the garlic-tomato mixture on top of squash strands. Top with grated Parmesan or Romano cheese. Serves 4 to 6.

Source: www.healthy-recipes-for-kids.com

Spring Onions

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Nutrition

Spring onions are a good dietary choice for those trying to lose weight and maintain good overall health. One cup of spring onions has only 32 calories and nearly 3 grams of fiber.

• Vitamins A and C: combination promotes healthy gums, teeth and bones; aids in iron absorption; supports good vision; and helps heal wounds.
• Calcium: builds and maintains strong bones and teeth, regulates heartbeat and muscle contractions and plays a role in blood clotting.
• Iron: aids in the production of red blood cells and muscle.
• Potassium: helps to regulate the flow of fluids within cells and plays an important role in nerve and muscle function.

Selection & Storage Tips

Spring onions are available at N.C. farmers markets and roadside stands from late winter to early spring.

What to look for

• Crisp, bright green tops and firm white bottoms.
• Spring onion stalks will be about as thick as a Sharpie marker.
• Avoid onions with blemishes on the leaves or a slimy texture.

How to preserve your produce

• Remove rubber bands and damaged leaves before wrapping in a plastic bag.
• Store onions in the refrigerator crisper away from odor-sensitive foods like mushrooms and corn.
• Note that they have a tendency to become slimy or moldy if sealed too tightly.

Recipe

Asparagus, Spring Onion and Mushroom Pasta

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Ingredients:

• 1 lb. asparagus
• 3/4 lb. Shiitake mushrooms
• 2 tbsp. olive oil
• 1/4 lb. spring onions
• 1/4 cup white wine
• 1/2 cup vegetable broth
• 4 tbsp. butter
• Salt and pepper, to taste
• 8 oz. dry pasta
• 1 tbsp. chopped parsley

Directions:
Cut off tough ends of asparagus and slice crosswise into 2-inch pieces. Trim tough ends from mushrooms. Slice into bite-size pieces. Heat oil in 12-inch sauté pan over medium-high heat. Add mushrooms and cook about 5 minutes. Add onions and cook until softened. Add asparagus and sauté 2 minutes. Add wine and simmer until liquid has evaporated. Add vegetable broth and bring to a boil. Add butter and toss until melted into vegetables. Season with salt and pepper. In a large pot of boiling, salted water, cook pasta until al dente. Drain and transfer to a large bowl. Mix in the sauce and parsley. Serves 4 to 6.

Sprite Melons

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Nutrition

The sprite’s sweet taste makes it hard to believe it’s nutritious, but that’s not the case.

• No fat: lowers risk of heart disease, high blood pressure and obesity.
• Low in calories: helps prevent stroke, heart disease, hypertension and high blood pressure.
• Vitamin C: promotes healthy gums, teeth and bones; assists the immune and nervous systems.

Selection & Storage Tips

What to look for

• A healthy pearl or pale yellow color.
• Brown markings or stripes – called “sugar cracks” – near the stem end. These are a sign of optimal sweetness.
• Sniff for a sweet fragrance.

How to preserve your produce

• Uncut sprite melons will continue to ripen at room temperature.
• Keep cut fruit in sealed containers in the refrigerator.
• Sprite melon will keep in a refrigerator for up to three days.
• To freeze, cut into slices and place pieces on a cookie sheet using wax paper to separate layers.
• Once frozen, put in plastic storage bags or containers until ready to thaw and enjoy.

Recipe

Sprite Melon Mousse

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Ingredients:

• 1 ½ cups sprite melon
• 2 cups fat-free whipped topping
• Salt, to taste

Directions:
Mash sprite melon and sprinkle with a dash of salt. In a bowl, mix with whipped topping. Spoon the mixture into a container and freeze. To serve, spoon into a dessert dish and garnish with mint leaves.

Strawberries

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Nutrition

• A serving of strawberries contains more vitamin C than a medium orange to help your body heal, resist infections and maintain healthy bones, gums and teeth.
• Strawberries are a significant source of fiber, which aids digestion.
• Very high in antioxidant capacity, which is important for good health and disease prevention.
• Fat-free and only 50 calories per one-cup serving.

Selection & Storage Tips

Strawberries can be found at farmers markets across N.C. from about mid-April until the beginning of June, with the season beginning earlier and ending later from east to west.

What to look for

• The best quality strawberries are firm and red with no blemishes. They have a distinctive sweet scent that makes them irresistible.
• If you choose to pick your own, pinch the stem of the berry between your thumb and forefinger to prevent damage to both the fruit and the strawberry plant.

How to preserve your produce

• The flavor is most intense when the berries are eaten soon after picking.
• Store ripe berries in the refrigerator for only a few days. Do not wash berries prior to storage. For the best quality, gently wash them immediately before eating.
• Freezing is easy! Wash and cap the strawberries. Place them in a single layer on a cookie sheet, and put them in the freezer. Place the frozen berries in freezer bags to portion out as needed.

Recipe

Fruit Blast Smoothie

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Ingredients:

• ½ cup nonfat milk
• ½ cup nonfat vanilla or plain yogurt
• 1 cup frozen, unsweetened fruit such as blueberries, strawberries or peaches
• 1 teaspoon honey

Directions:
Put all the ingredients into a blender. Process until smooth. Serves 2.

Award-winning Recipes from Johnson & Wales Chefs and Students

As part of the N.C. Strawberry Project, Chef Mark Allison and his Johnson & Wales students are creating recipes using this favorite spring crop. Student recipes are showcased in competitions. Visit your local strawberry farmer for the freshest berries and try some of these delicious recipes.

N.C. Strawberry Project Recipes

The N.C. Strawberry Project

North Carolina State University’s Plants for Human Health Institute at the N.C. Research Campus has teamed up with chefs from the Johnson & Wales University culinary education program in Charlotte, N.C., to breed a better North Carolina strawberry. The N.C. Strawberry Project is a dynamic, first-of-its-kind partnership to team a plant breeder with chefs. The project aims to grow the state’s agricultural industry by breeding a strawberry that is adapted specifically to the state’s climatic conditions and is available for a longer period of time. Chefs, consumers and produce buyers will participate in taste tests to identify specific traits – flavor, texture, color, size – that they prefer. The taste tests will be conducted on about 20 different strawberry varieties. Dr. Jeremy Pattison, strawberry breeder with N.C. State’s Plants for Human Health Institute, will incorporate this information into his traditional breeding program.

Summer Squash

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Nutrition

Summer squash are considered a healthy choice for the calories; one cup of raw squash has less than 20 calories.

• An excellent source of vitamin C, which helps wounds heal and helps the body resist infection.
• Good supplier of magnesium, which helps reduce the risk of heart attack and stroke.
• High in fiber, which helps regulate the digestive system and lower cholesterol.
• A very good source of potassium, important in reducing high blood pressure.

Selection & Storage Tips

All varieties of summer squash have slight differences in taste but are interchangeable in most recipes. They are even delicious mixed together.

What to look for

• Squash that are heavy for their size.
• Shiny, unblemished rinds.
• Rinds that aren’t very hard (a hard rind indicates an overly mature squash that will have hard seeds and stringy flesh).
• Average size squash will taste best. Overly large ones may be fibrous, while tiny ones may have inferior flavor.

How to preserve your produce

• Store unwashed squash in a plastic bag for up to one week.
• Avoid storing squash near apples, avocados or peaches, all of which are natural ripening agents that release ethylene gas. The gas will discolor and decay zucchini and other dark green squash.
• Slice off both ends and rinse under cool running water just before using.

Recipe

Stuffed Round Summer Squash

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Ingredients:

• 4 small, round squash
• 1/2 cup chopped tomato (or salsa, peppers, onion or combination)
• 1/2 cup chopped shiitake mushrooms (or other mushrooms or beans)
• 1/2 cup partially cooked grain (like quinoa, brown rice, whole wheat pasta or bread crumbs)
• 1/4 cup Italian herb goat cheese (or Parmesan or ricotta cheese)
• 1/4 cup chopped fresh basil (or other herbs of choice)

Directions:
Cut the tops off the squash and gently scoop out center flesh, keeping about half-inch thick cups. Reserve this flesh to use later. Mix all other ingredients in a bowl. Stuff mixture into squash cups. Cover and bake at 350 degrees F for about 45 minutes, or wrap the squash in foil and cook on grill.

Don’t be afraid to add other ingredients of your choice, like browned ground meat or sausage. You can easily do the same thing with straight necked or cylindrical summer squash. If you have leftover stuffing, you might mix with chopped flesh that you removed from the squash originally, and put into a sprayed casserole dish to bake and serve the next night.

Sweet Potatoes

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Nutrition

Sweet potatoes are a naturally sweet, nutritiously rich Southern favorite. Full of beta-carotene, the sweet potato flesh gets its color from this essential nutrient; the darker the orange, the greater the health boost. You may also find white or even purple-fleshed sweet potatoes. Purple sweet potatoes have been shown to rival the blueberry in antioxidant activity.

• Excellent source of vitamin A, which is important for eyesight and healthy skin.
• Good source of vitamin C, which helps wounds heal and helps the body resist infection.
• Full of dietary fiber, which helps regulate the digestive system and lower cholesterol.

Selection & Storage Tips

• Sweet potatoes should be firm and smooth (not soft and wrinkled).
• Avoid potatoes that have worm holes, cuts or other signs of visible injury.

How to preserve your produce

• Store sweet potatoes for up to eight months in a cool, dark, well-ventilated place (don’t refrigerate).
• Preserve sweet potatoes by canning or freezing. In both cases, cook them first.

Recipe

Roasted Sweet Potato Wedges

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Ingredients:

• 2 (8-oz.) sweet potatoes, peeled
• 1 tbsp. olive oil
• 1⁄2 tsp. curry powder
• 1⁄4 tsp. ground cumin
• 1⁄8 tsp. ground cloves
• 1⁄2 tsp. salt
• 1⁄4 tsp. pepper

Directions:
Preheat oven to 425 degrees F. Cut sweet potatoes in half lengthwise; cut each half into six wedges. Combine all ingredients in a bowl. Toss gently to coat. Place wedges on a baking sheet so they do not overlap. Bake at until very tender. Serves 4.

The Edible Schoolyard

Visit the Greensboro Children’s Museum’s Edible Schoolyard website!

Tomatoes

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Nutrition

• Rich in lycopene, a carotenoid which has been extensively studied for its role in preventing cancer and heart disease.
• An excellent source of vitamin K, which is important in maintaining bone health.
• An excellent source of vitamin C, which helps fight infection.
• An excellent source of vitamin A, which plays essential roles in vision, growth and development.
• A very good source of potassium, which helps lower high blood pressure and reduce the risk of heart disease.

Selection & Storage Tips

All varieties of summer squash have slight differences in taste but are interchangeable in most recipes. They are even delicious mixed together.

What to look for

• A deep, rich red color (a sign of delicious taste and a big supply of lycopene).
• Smooth skin with no wrinkles, cracks, bruises or soft spots.
• Ripe tomatoes will yield to slight pressure and will have a noticeably sweet fragrance.

How to preserve your produce

• Store tomatoes at room temperature (above 55 degrees F) until they have fully ripened. This will allow them to ripen properly and develop good flavor and aroma.
• A ripe tomato is red or reddish orange, depending on variety, and yields to slight pressure.
• Store stem-end up to avoid bruising.
• In general, avoid refrigeration of whole tomatoes, as it can cause flavor loss. But you can prevent softening of “just-ripe” tomatoes by refrigerating for a short time – no more than three days. Before using, let them come to room temperature for about an hour to allow them to regain some flavor.
• Cut tomatoes and food prepared with them, such as salsa, should be refrigerated within two hours of preparation.

Recipe

Lush Tomato Salad

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Ingredients:

• 4 lbs. tomatoes
• 1 small onion
• 1/2 cup capers
• 3 cups basil leaves, cut into pieces
• 1/2 cup parsley, minced
• 1/4 cup vegetable oil
• 1/4 cup balsamic vinegar
• Salt and pepper, to taste

Directions:
Wash hands and produce thoroughly. Coarsely chop tomatoes and thinly slice the onion. Combine tomatoes, onion and capers in a large salad bowl. Sprinkle herbs over the tomato mixture. Drizzle the dish with vegetable oil and balsamic vinegar. Add salt and pepper. Toss gently to combine everything, then serve at room temperature. Serves 8.

Tomatoes (short)

Visit the Tomatoes page to find details on nutrition, selection & storage and preparation of tomatoes, plus there’s a longer video with more tips!

Turnips

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Nutrition

Turnips are actually roots, and like all vegetables, they are low in fat and calories and contain high amounts of vitamin C. The green leaves of turnips (“turnip greens”) are a good source of vitamins and calcium.

• Calcium: helps build and maintain strong bones and teeth.
• Folic acid: important in preventing heart disease.
• Lutein: an antioxidant linked to eye health.
• Vitamins A, C and K: the combination promotes healthy gums, teeth and bones; supports good vision; helps heal wounds; and ensures proper blood clotting.

Selection & Storage Tips

A cool season crop, turnips can be found en masse at local farmers markets across North Carolina during the spring and fall months.

What to look for

• The most common type of turnip is mostly white-skinned with a purple or red crown.
• Select turnips with unblemished skin that are no more than three inches in diameter. Smaller roots tend to be sweeter and more tender than larger turnips.
• Turnip greens, the leafy tops of turnips, are edible and resemble mustard greens in flavor.

How to preserve your produce

• Because of their high water content, turnips may deteriorate quickly unless stored in a high-humidity location like a root cellar.
• Store unwashed turnips in a perforated plastic bag up to one week in the refrigerator.
• Freeze or can turnips by cutting into half-inch pieces and placing in boiling water for two minutes. Remove pieces promptly and put into a large bowl of ice water for two to three minutes, then put into air-tight plastic bags and place in the freezer.

Recipe

Sautéed Turnips with Spinach and Raisins

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Ingredients:

• 2 tbsp. olive oil
• 1 clove garlic, minced
• 3 medium turnips, peeled and cut into matchsticks
• ½ cup raisins
• 3 tbsp. fresh lemon juice
• 10 oz, fresh spinach, coarsely chopped
• Freshly ground nutmeg
• Salt and pepper

Directions:
In a sauté pan, heat the oil with the garlic. Add the turnips and raisins and cook for about one minute. Add the lemon juice; cover and cook for three more minutes. Stir in the spinach and cook until just wilted. Sprinkle with nutmeg and salt and pepper to taste. Serves 6.

Watermelons

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Winter Squash

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Nutrition

While the long, yellow summer squash may be more familiar, the more nutritious winter squash are gaining recognition for their robust, earthy flavor profile that pairs well with other winter vegetables such as greens and root crops.

• Excellent source of vitamin A, which is important for eyesight and healthy skin.
• Full of vitamin C, which helps wounds heal and helps the body resist infection.
• High in potassium, which keeps your muscles and nervous system working properly.
• Good source of folate, which assists in the production and rapid division of new cells, which is especially important for pregnant women.

Selection & Storage Tips

Winter squash are available locally in late summer through fall. Some winter squash are sweet, while others have a nutty flavor. Explore the many varieties, including butternut, acorn, Hubbard, turban and spaghetti.

What to look for

• Avoid winter squash that have soft spots on the rind.
• Winter squash should be firm and heavy for their size.
• The rind should be dull, not glossy.

How to preserve your produce

• Winter squash may be stored for up to six months, depending on the variety.
• Store in a dark, dry location where temperatures are maintained between 50 to 60 degrees F (not the refrigerator).
• Cover cut winter squash with plastic wrap and store in the refrigerator for up to two days.

Recipe

Roasted Bbutternut Squash and Fresh Fruit

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Ingredients:

• 1 butternut squash, peeled and cubed
• 1 cup apple, cubed
• 1 pear, peeled and cubed
• ½ cup figs, chopped (may substitute ¼ cup cranberries or raisins)
• Ginger to taste
• Cooking spray
• Butter-flavored spray

Directions:
Coat a baking dish with cooking spray. Mix all of the ingredients in a bowl, then place into baking dish. Spray the top with butter-flavored spray. Bake covered at 350 degrees F for 30 to 40 minutes until tender. To prepare in the microwave, cover and cook on high for 12 minutes. Serves 6.

Zucchini

Zucchini is a type of summer squash. Visit the Summer Squash page to watch the video and find details on nutrition, selection & storage and preparation of zucchini!