OSF$Saint$Francis$Diete.c$Interns$Elizabeth$Breuer,$Candace$Bell,$

Michelle$Dinges$

“Food$tastes$naturally$delicious$when$it$has$been$grown$with$care,$harvested$at$the$right$moment,$and$brought$to$us$immediately,$direct$from$the$producer.”$F$Alice$Waters$

Fruit&and&Vegetable&Recommenda3ons&

5&cups&per$day$

How&do&I&get&5&cups&each&day?&

Make$half$of$your$plate$fruits$and$vegetables$

Freshness&enhances&taste&and&increases&nutrient&content.&

Bell&Peppers&

Selec3ng& Storing&

•  Peppers$should$be$firm,$crisp,$fresh$and$brightly$colored.$

•  Avoid$peppers$with$pale$skins$and$those$that$are$bruised,$

blistered$or$soL.$$

Peppers$are$best$stored$in$the$refrigerator$or$a$refrigerator$

crisper$at$46F48$degrees$F$for$no$longer$than$2$weeks.$$

Crunchy&Vegetable&Egg&Salad&

Crunchy&Vegetable&Egg&Salad&Samples&

Serve$on:$•  Whole$wheat$bread$

•  Whole$grain$English$muffin$

•  Whole$grain$crackers$

•  Cucumber$

Sweet&Corn&

SELECTING$ STORING$•  Fresh$green$husks$$

•  WellFfilled,$brightFcolored,$plump$and$

milky$kernels.$

•  Ears$should$be$free$of$insects$and$damage.$$

For$best$quality,$use$ears$as$soon$as$possible$aLer$

harves.ng.$$

To$keep:$1.$husk$2.$immerse$in$ice$water$$3.$refrigerate$at$a$temperature$near$32°F.$

Sweet&Corn&Salsa&

Sweet&Corn&Salsa&Samples&

Serve$as:$•  A$snack$or$

appe.zer$with$tor.lla$chips$

•  A$garnish$on$top$of$a$quesadilla$

•  A$side$with$a$grilled$chicken$breast$

Nectarines&

Selec3ng& Storing&•  Ripe$nectarines$will$yield$slightly$when$gently$squeezed$Pay$a\en.on$to$color!$

•  Choose$nectarines$that$have$a$orangeFish$gold$background$color$F$those$will$be$the$

sweetest.$•  Look$at$the$color$around$the$stem$–$it$should$not$be$green$as$that$indicates$the$fruit$is$

not$ripe.$$

Nectarines$will$con.nue$to$ripen$aLer$they've$been$

harvested$if$you$leave$them$at$room$temperature.$$They$should$never$be$

refrigerated$un.l$they$are$fully$ripe.$$

Chilling$them$before$that$will$result$in$fruit$that$is$mealy$and$

flavorless.$

Beets&

Selec3ng& Storing&•  Firm,$round,$smooth,$deep$

redFcolored$roots.$$•  FreshFlooking$tops.$$

•  Avoid$those$with$long$roots$and$rough,$scaly$areas$on$surface,$because$they$are$tough,$fibrous$and$strong$

flavored.$

•  Store$in$plas.c$bag$in$the$refrigerator.$$

•  Do$not$wash$before$refrigera.ng.$

Roas3ng&Beets&1.$Preheat$oven$to$375$degrees$Fahrenheit.$2.$Clean$beets$and$beet$greens$well.$$$3.$Cut$off$beet$greens$at$stems$about$one$inch$from$beet$and$the$root.$$$4.$Wrap$each$beet$in$foil$and$place$in$baking$dish.$$5.$Fill$bo\om$of$baking$dish$with$1$inch$water.$$6.$Roast$for$1$½$F$2$hours$or$un.l$fork$tender.$$$6.$Once$cooled,$using$gloves$peel$the$skin$away$and$cut$stems$off$the$top.$$$7.$Chop$into$wedges.$$

Sweet&Nectarine&and&Roasted&Beet&Salad&

Sweet&Nectarine&and&Roasted&Beet&Salad&Samples&

Spinach&

Selec3ng& Storing&

•  look$for$leaves$that$are$fresh,$young,$tender$and$

free$from$defects.$$•  Color$should$be$a$vibrant$

green.$$•  Avoid$leaves$with$a$

yellowishFgreen$color$or$are$wilted.$

Spinach$is$best$stored$in$the$refrigerator$$at$32$degrees$and$stay$good$from$10$to$14$days.$

Watermelon&Selec3ng& Storing&

•  Choose$a$watermelon$that$is$heavy$for$its$size.$

•  $Examine$the$spot$where$the$melon$has$rested$on$the$

ground.$A$yellowF$white$spot$suggests$the$fruit$is$ripe,$while$a$

white$or$pale$green$color$indicates$immaturity.$$

•  The$surface$should$be$smooth$and$have$well$rounded$ends.$$

•  hollow$sound$when$tapped.$

Watermelons$can$be$leL$at$room$temperature$for$several$days$in$

order$to$ripen.$Watermelons$can$be$stored$uncut$

for$2F3$weeks.$$Cut$melons$must$be$covered$and$

kept$in$the$fridge.$

How&to&Cut&a&Watermelon&

1.$Cut$the$melon$in$half$lengthwise$with$a$large$chef$knife.$

2.$Cut$each$half$in$half$again$so$the$watermelon$is$now$quartered.$

3.$Use$one$quarter$at$a$.me$and$make$slices$1$to$2$inches$wide$across$the$melon,$cuhng$just$down$to$the$rind.$Do$not$slice$all$the$way$through.$

4.$Make$slices$along$the$melon$lengthwise$in$order$to$make$cubes,$using$the$.p$of$the$knife.$$

5.$Use$a$sweeping$mo.on$to$slice$between$the$rind$and$the$flesh.$Turn$the$watermelon$into$a$large$bowl$and$enjoy!$

How&to&Cut&a&Watermelon&Video&

h\ps://youtu.be/WRckzHtC6TE$

Watermelon&Salad&

Watermelon&Salad&Samples&

•  Serve$as$is$or$add$a$grilled$chicken$breast$to$make$it$a$whole$meal$salad.$

Eat$the$Rainbow$Vary$your$fruits$and$

vegetables$

The$color$determines$the$type$of$nutrients$you$are$gehng$

dark$green,$red$and$orange,$$yellow,$blue/purple,$white/pale$

Thank&You!&