Fresh Fruit and Vegetable Fact Sheets

Farm to School: Highlighting Local Fruits & Vegetables Fruit & Vegetable facts

Materials to inspire your USDA Fresh Fruit & Vegetable Program — ASPARAGUS —

sparagus is a herbaceous, perennial vegetable. It is part Spotlight on.... of the Asparagus officinalis family and is native to most of Europe and North America. It is commonly harvested early Ain the spring, before the spears grow woody. Green Asparagus History Asparagus has been sought after for medicinal purposes as early as 3000 BC in Egypt. In Greece, it was common to dry asparagus for use through the winter. Romans would freeze the asparagus in the Alps to preserve it. Emperor Augustus liked asparagus so much, he created an “Asparagus Fleet” to harvest and process it for him White and later coined the term “faster than cooking asparagus,” referring Asparagus to its short preparation time. Asparagus also appears in the oldest . existing cookbook owned by Apicius between 200-300 AD.

Botanical Facts Asparagus was originally part of the Lily family, Liliaceae, along with Purple onions and garlic, until the genus was divided. Now, asparagus is Asparagus part of Asparagaceae. Asparagus is a good companion crop with . tomatoes because the tomatoes repel the asparagus beetle and asparagus protects tomatoes from root nematodes.

The Life Cycle of Asparagus

Asparagus is a perennial crop with a short window during which crowns should be harvested to ensure peak freshness and nutrition. During a single season, asparagus can go through 2-3 consecutive cuttings before going to seed or being chopped for the following season. Spears: Peak Harvest Sprouting: Past Harvest Ferning: Seed

• White asparagus, popular in Western Europe, is considered “white gold” and often called “the royal vegetable.”

• Water used to cook asparagus is sometimes used for face washing because of the uric acid present in the water.

• Asparagus originally evolved in marine habitats.

• The United States, European Union, and Japan are the largest producers of asparagus.

Preparing & Cooking Asparagus

• Once harvested, rinse and pat spears dry.

• Trim off the tough ends, either an inch or two from the base, or wherever the asparagus naturally snaps when bent.

• Cut to desired length then blanch, roast, or pan-fry.

• Blanch in about 1 inch of water for 3-5 minutes. Remove from water immediately to avoid further cooking.

• Roast or bake asparagus at 400°F for about 25 minutes, Storage until tender but crisp. Before placing in oven, drizzle spears with olive oil then salt and pepper as desired. Asparagus is extremely • Asparagus is often served chilled on perishable and should salads or roasted with be kept refrigerated after olive oil, salt, pepper, harvest. If kept in moist, cheese, or other herbs cool conditions, asparagus as a side dish. spears can stay fresh for up to 3 weeks. Spears are See RECIPES section on often stood up in water to our website for recipe ideas ensure moisture.

Materials to inspire your USDA Fresh Fruit & Vegetable Program

— BEETS —

eets are a root vegetable related to radishes and swiss Spotlight on.... chard. The leaves and roots of the Beta vulgaris are edible. The sugar beet is popular for its production of sucrose, a Bcommon sweetener. Red Beets History Beets are believed to originate from the shores of the Mediterranean, later spreading to Babylonia and into Asia during 8th century B.C. Evidence from Aristotle hints that beets were grown throughout history mainly for their leafy greens, before spinach and other greens were cultivated. The ancient Romans believed beets were a strong aphrodisiac. Striped Beets Botanical Facts Beets are in the Chenopodiace family, also called the Goosefoot family, and are best grown in cool, well-drained environments. They are good companion crops to onions, radishes, garlic, leafy greens, and turnips because beet leaves are rich in magnesium. Yellow Beets They also grow well in rotation with legumes that fix nitrogen in the soil. They can be harvested as early as 40 days after germination, depending on desired size and use of the beet.

Beet Varieties and Uses

USES DESCRIPTION COMMON RECIPES COMMON VARIETIES

Beets that produce a smaller root and Beet green salad, sautéed Baby Ball, Chicago Greens large, leafy tops greens Red, Big Top

Beets develop into large globular Raw/Cooked/ Always Tender, Long roots, often deep in color, with a sweet Roasted beets, beet salad Pickled Season, Yellow Mangel flavor

More Facts Nutrition Facts Because of their high sugar content, beets are high in carbohydrates, but low in fat. Beets are also high in carotenoids phytonutrients which are good for eye and heart health, cancer ● Beets contain more sugar than any other vegetable. prevention, and immune support. Beets are high in ● “Beeturia” is the coloring of urine or stool from consumption folate, manganese, potassium, of beets. It often causes panic but is totally harmless. Vitamin C, and fiber. ● Australians often use pickled beets as a topping on their hamburgers.

● Beets evolved from wild sea beets off the coast of Europe, Africa, and the Middle East.

Preparing & Cooking Beets

● Dust off dirt and scrub beets under water.

● To eat raw, beets need only to be scrubbed and grated or cut thinly.

● Beets can also be steamed, boiled, pickled, roasted, or eaten raw.

● Roast between 325° and 425° for 30-45 minutes. Beets go well with other root crops like carrots, potatoes and parsnips. See RECIPES section on ● For any method of our website for recipe ideas cooking, time is dependent on size and color. It is important to choose beets of similar size and color or to cut beets into equal sizes.

Storage

Once beets have reached desired maturity, usually at least 1½ inches in diameter, they can be pulled from the soil and eaten or stored. To store beets overwinter, remove the greens immediately, brush off surface, and do not wash. Beets can be stored in cool dry place, like a basement, for up to 5 months.

Materials to inspire your USDA Fresh Fruit & Vegetable Program

— BERRIES —

berry is a single fruit, consisting of pulp and seeds, often grown on perennial bushes or trees. Berries are commonly eaten fresh or used in pies, jam and jellies. They have a sweet flavor and A are loaded with vitamins, minerals, and fiber. Spotlight on....

Blueberries Raspberries Strawberries Blueberries are native to Raspberries are said to originate Strawberries date back to the North America and estimated in Eastern Asia. There is archae- Mesolithic and Neolithic Eras to have existed for more than ological evidence that they were and were cultivated starting in 13,000 years. The berries, consumed during the Paleolithic the 14th century. The name is leaves, and roots were used Era by cave dwellers. They were said to have come from grow- by Native Americans for me- later favored by King Edward I of ing berries on beds of straw dicinal purposes. England who asked that they be and sold as a “straw of berries” cultivated throughout the country. at the market. In 1368, King Blueberries grow in low and Charles V was reported to high bushes. They are Raspberries are in the rose family. have planted 1,200 strawberry deciduous, perennial plants They come in both red and black plants in the Louvre Gardens. with hearty and fibrous root varieties and more recently a systems. genetic mutation has produced Strawberries grow with seeds yellow raspberries. While the fruit on the outside of their flesh. is popular for its sweet and tart They are low-growing, her- flavor, the leaves are also highly baceous plants with strong sought after for their medicinal fibrous roots. properties. Raspberries grow as far north as the Arctic Circle but thrive at the latitudes where they are cultivated in the United States.

More Facts Preparing Berries

• Wash and dry the berries. • To eat fresh, sprinkle them onto a salad, yogurt, ice cream, or eat them alone as a snack. • To freeze berries, rinse them well, spread out on a • Berries have been used for medicinal purposes and as cookie sheet so they don’t dyes for centuries. stick together and then • Today the average strawberry reaches the consumer be- put in the freezer. Once tween 24-36 hours after being picked. frozen, the berries can be put in an airtight freezer • Blueberries will not ripen once picked. container. • Ancient Greeks used young berry brambles to fasten loose • To make jam or jelly, crush teeth. berries and add to a pot • Native Americans referred to blueberries as “Star Berries,” with desired amount of because the pattern of the blossom forms a 5-point star. sugar; simmer until some water evaporates and jam/ jelly consistency has been reached. For instructions Nutrition Facts on canning, visit extension.usu.edu/utah/files/ Berries are rich in antioxidants, fiber and Vitamin C. They also contain uploads/canning/guide%20 vitamins A, E and K and minerals potassium, manganese, copper, iron, 7%20-%20canning%20 and folic acid. Berries are low in calories and saturated fat and help the body metabolize carbohydrates, proteins, and fats. jams%20and%20jellies.pdf

Blueberries Strawberries Raspberries Storage

Berries are extremely perishable when fresh. They should be ripened on the vine and then washed and eaten immediately or prepared for storage. They will keep fresh in the refrigerator in a dry, ventilated container for 3-5 days. It is important to wash and dry them in preparation for storage. Berries can be processed into jams, jellies, pies, frozen, or dried. See RECIPES section on our website for recipe ideas

Materials to inspire your USDA Fresh Fruit & Vegetable Program — BROCCOLI —

he word broccoli comes from the Italian broccoli, meaning Spotlight on.... “flowering top of a cabbage.” It grows into large, dense Tflower heads surrounded by leaves, with treelike stalks. History: Broccoli was originally cultivated from leafy green stalks, somewhat resembling kale. It originated in the Northern Mediterranean sometime around 6th century B.C. Broccoli has been popular since the Roman Empire. It was brought to England in the mid-18th century and later to the Unites States by Italian immigrants during the 1920s. Broccoli

Botanical Facts: Broccoli is part of the Brassica oleracea family, along with cabbage, Brussels sprouts, and kale. It is a cool-season crop, similar to spinach or other leafy greens. It requires full sun, and moist, fertile soils. Many varieties are susceptible to aphids and cabbage worms, which are common pests among the brassica family. Intercropping or companion planting with celery, onions or potatoes as well aromatic herbs like sage, mint, rosemary, or Raab or Rapini flowers such as marigolds and nasturtiums can help deter pests.

Broccoli Uses

USES DESCRIPTION COMMON RECIPES COMMON VARIETIES

High levels of vitamins and minerals, Mixed green salad, Sprout seed, Te You tasty on salads, can also be stir fried vegetable stir fry Flowering, Hon Tsai Tai or steamed Sprouts Crowns can be cut into small pieces or Broccoli sticks with De Cicco, Sun King, left large including the stems dip, raw or steamed Calabrese, Romanesco in salads, roasted or Raw/Cooked sautéed

Resembles a leafy green, with small Steamed or Roasted Spring Raab, Santee crown parts attached, has strong Hybrid Raab/ flavor, somewhat bitter Rapini

More Facts Nutrition Facts Broccoli is extremely high in vitamin C and fiber and is considered an anti-oxidant for its anti-cancer properties. Broccoli also works as an anti- viral and anti-bacterial, as well as an immune booster from its high levels of carotenoids and • The word broccoli is also derived from the Latin brachium beta-carotene. or Italian braccio, meaning “arm.” • California produces 90% of the broccoli in the U.S. • Thomas Jefferson imported broccoli seeds to plant at Monticello, beginning May 1767. • The average American eats 4 lbs of broccoli a year. • The vitamin C in one cup of broccoli is equivalent to an orange, enough for your entire daily intake.

Preparing Broccoli

• Trim tough ends off bottom of stem. Chop crown into desired size or slice stem for longer, larger pieces. • Cut into small pieces for salads or longer pieces for dipping or snacks. • Steam broccoli for 3-4 minutes in an inch of water. Remove quickly to ensure retention of flavor and nutrients. • Broccoli can be roasted until parts of crown become brown.

See RECIPES section on our website for recipe ideas

Storage

• Wash and pat dry, store for 3-5 days in refrigerator. • Broccoli becomes stalky and fibrous if left too long without eating or cooking. • To freeze broccoli; cut pieces into desired size and blanch in boiling water for about 3 minutes. Submerge broccoli in cold water immediately and, once cool, pack in a freezer bag or container.

Materials to inspire your USDA Fresh Fruit & Vegetable Program

— CABBAGE —

abbage is the leafy part of the plant. A head of Spotlight on.... cabbage can range from 1 to 8 lbs and be a Cvariety of colors such as green, white, or purple. JanSavoy Cabbage- History curly, mild flavored Ancient Romans believed the cabbage had medicinal leaves, ideal for properties and could relieve gout, headaches, and pickling. some food poisoning. It became popular in the 17th and 18th centuries in Eastern Europe, and later as a pickled delicacy on sailing voyages to prevent scurvy. Green Cabbage smooth and light Botanical Facts green; this is the Cabbage is a biennial crop, most common producing its dense cultivar. leafy head in the first year of its cycle. It is part of the Brassica family, also known as Red Cabbage cole crops, which also Bright red or purple, more hearty leaves, includes collard greens, often common in kale, brussel sprouts, broccoli, pickling or coleslaw. cauliflower, and kohlrabi.

Meet the relatives!

L to R: Broccoli, brussel sprouts, cabbage, cauliflower, kale, and kohlrabi are all members of the Brassica family.

Brought to you by VT FEED, Green Mountain Farm-to-School, and VT Agency of Education. All FFVP materials VT FEED is a partnership of Shelburne Farms, NOFA-VT and Food Works at Two Rivers Center. available at: Funded by a USDA Specialty Crop Block Grant through VT Agency of Agriculture, Food, and Markets. schoolmealsvt.com. More about.. CABBAGE More Facts Nutrition Facts Cabbage is a great source of thiamin, calcium, iron, magnesium, phosphorus, and potassium. It is also full of fiber, vitamins B6, C, and K, folate, and manganese. • Cabbages are a biennial crop. They are harvested in the first year of their cycle. NUTRITION FACTS • Cabbage is considered to be a cancer-fighting food Serving Size 89g due to its significant amount of antioxidants. It also has Amount per Serving anti-inflammatory and cholesterol-lowering properties. Calories 22 Calories from Fat 1 • Cabbage can be eaten raw, cook, or pickled. % Daily Value* Total Fat 0g 0% Saturated Fat 0g 0% Storage Trans Fat Cholesterol 0mg 0% Cabbage needs to be stored alone in a Sodium 16mg 1% cool, humid place. It is composed of about Total Carbohydrate 5g 2% 92% water; if the relative humidity reaches Dietary Fiber 2g 2% anywhere below about 80%, the heads Sugars 3g of cabbage will shrink. Cabbage is best Protein 1g kept in plastic bags in the refrigerator. This will maintain its humidity, and controls the Vitamin A 2% • Vitamin C 54% release of sulfur gas that might affect other Calcium 4% • Iron 2% fruits and veggies. *Percent Daily Values are based on a 2,000 calorie diet. Your daily values maybe higher or lower depending on your calorie needs. NutritionData.com See RECIPES section on our website for recipe ideas

Preparing & Cooking Cabbage

• Peel off the outside leaves of the cabbage. Cut in half from top to the stem. • The cabbage can then be sliced, diced or julienned depending on cooking method. • Sauté, boil, shred, pickle, or eat raw in a salad. • If using the meatier base of the cabbage that attaches to the stem, cut into smaller pieces as it does not break apart and cook down as much as the leaves.

Materials to inspire your USDA Fresh Fruit & Vegetable Program

— CAULIFLOWER —

auliflower is a cruciferous dense cabbage flower or Spotlight on.... flower-vegetable. It is a cool-season vegetable, high in fiber and low in sugar. Most commonly white, Cit can also be green, yellow and purple, and can be White steamed, boiled or roasted. Cauliflower

HISTORY Cauliflower has evolved from the cabbage flower. It was native to Asia Minor and originally resembled collards or kale. Hearty flowers were selected until they became their own vegetable variety. Cauliflower Purple Cauliflower eventually became a staple vegetable prepared in . the Mediterranean region, mostly Italy and Turkey. It reached France in the mid-16th century, spreading through Europe and into the New World.

BOTANICAL FACTS Orange The name Cauliflower literally means “stalk-flower.” It is Cauliflower in the Brassica family, along with cabbage, kale, brussels sprouts, broccoli, and collard greens. Its compact flower head is known as a “curd” and averages 6-10 inches diameter at harvest. Cauliflower is more finicky than its cabbage-family counterparts, needing to be Romanesco transplanted after any threat of frost, with no major disturbances during growing season.

More Facts Nutrition Facts Cauliflower contains phytonutrients that help prevent prostate, ovarian, and cervical cancers. Orange cauliflower provides beta-carotene, a precursor to vitamin A, which is anti-carcinogenic. Purple cauliflower is rich in tannins that help to bind proteins and • Originated in Asia Minor improve healing. Cauliflower is • Cultivated from the flower of cabbage a good source of vitamin B’s, C, and K, as well as manganese, • White cauliflower heads lack color because of copper, iron, calcium, and undeveloped chlorophyll. potassium. It is low in calories • Spring, summer, and winter varieties of cauliflower differ and high in dietary fiber. according to their time of harvest. • The largest producers of cauliflower are China and India, with Italy, France, and Spain following.

Preparing & Cooking Cauliflower

• Rinse florets under cool water, pat try. Remove tough stems and leaves, trim florets leaving desired stem length. • Cauliflower can be steamed or boiled for a few minutes, until tender. Be cautious not to overcook as it makes the cauliflower soggy and crumbly. • Try roasting: Trim florets into desired size, drizzle with olive oil. Place in oven at 500°F for 15 minutes, stirring occasionally. Cauliflower can be seasoned with salt, pepper, garlic, and Storage lemon juice before roasting • Cauliflower can be stored for desired flavor. in a plastic bag in the refrigerator for up to 7 days. See RECIPES section on • Do not wash before storage. our website for recipe ideas Ensure the crowns are dry.

Materials to inspire your USDA Fresh Fruit & Vegetable Program — CELERIAC —

eleriac is a root vegetable in the Parsley family. It is also known as the turnip-rooted celery, a variety of celery that has been harvested specifically for its large, starchy root. CIt is harvested when it reaches about 10-15 cm in diameter and can be eaten raw or cooked. It is a good alternative to starches, such as potatoes, and is closely related to parsnips, carrots, parsley, and anise.

History Celeriac was a favorite in old France where it was steamed in lemon juice and then dressed in a mustard mayonnaise. It has also been known to have medicinal and religious uses in early Egypt, Greece, and Italy.

Botanical Facts Celery and celeriac are evolved from the same plant, Apium graveolens. They were cultivated to enhance their desired traits; the root for celeriac and the shoots for celery. While they originate form the same plant, they have very different uses; celeriac as a starchy root, and celery as a fresh vegetable.

Facts Nutrition Facts Celeriac is a good source of fiber, magnesium, manganese, vitamins B6, C, K, as well as phosphorus and potassium. It is low in saturated fat and has very low cholesterol.

• Celeriac is similar to celery, with a mild, more nutty, and NUTRITION FACTS slightly sweeter flavor. Serving Size 156g

• It is native to the Mediterranean Basin and Northern Amount per Serving Europe and originally grew wild. Calories 22 Calories from Fat 4 • The root is called the hypocotyl. % Daily Value* • It is most commonly used in mashes, soups, casseroles, Total Fat 0g 1% and savory dishes. Saturated Fat 0g 1% Trans Fat Cholesterol 0mg 0% Storage Sodium 16mg 7% Total Carbohydrate 5g 5% Celeriac can be kept in the refrigerator or cool dark space Dietary Fiber 2g 11% for several weeks. Make sure to dry it, cut off any remaining Sugars 3g greenery and place in a plastic bag with some ventilation. It Protein 1g

does well at very cool temperatures between 32°F and 41°F Vitamin A 0% • Vitamin C 21% but should not be frozen. Calcium 7% • Iron 6%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values maybe higher or lower depending on your calorie needs. See RECIPES section on our website for recipe ideas NutritionData.com

Preparing & Cooking Celeriac

• Cut the green ends off the top of the root. Then peel and halve the root. It can be shredded, julienned, sliced, mashed, and served raw on a salad or as a dipping stick. • Celeriac necessitates a short cooking time to maintain flavor. About 10-15 minutes boiling, or 12-18 minutes steaming. Add lemon or vinegar to cooking water to avoid oxidation. • It is tasty drizzled with olive oil, salt and pepper and roasted. • Celeriac is delicious in a root mash, mixed with parsnips, potatoes, and turnips. • Celeriac is also wonderful in soups. Add it to minestrone or to a seasonal favorite such as sweet potato or squash soups.

Materials to inspire your USDA Fresh Fruit & Vegetable Program — LEAFY GREENS & SALADS —

reens are plant leaves eaten as a vegetable Botanical Facts and are also referred to asvegetable greens, Salad greens consist of hundreds of varieties of different leafy greens or salad greens. There are nearly lettuce, a temperate annual plant of the family Astera- Gone thousand species of plants with edible leaves. Leaf ceae, or sunflower family. Initially, a lettuce plant will vegetables most often come from short lived herbaceous have a short stem called a rosette. When it blooms, the plants such as lettuce and spinach. Kale, collard greens, rosette lengthens and branches, ultimately producing and Swiss chard are also examples. several flower heads that look similar to dandelions. This History process is called bolting. When grown to eat, lettuce is Depending on the place and season, different types of harvested before this bolting process begins. leaves have been part of the human diet since prehis- Some varieties of lettuce, like iceberg, have been spe- toric times. Over the centuries, many traditional leaf cifically cultivated to remove the bitterness from their vegetables were replaced by leaves that are more ten- leaves. These types of lettuce (often called “crispheads”) der, have a more neutral taste or are considered more have a high water content, lighter colored leaves, and refined. Leaves that were part of ancient traditional diets little nutrient value. Leaves with greater pigmentation are still found in the wild, sometimes at the edge of cul- contain more antioxidants and nutrients. According to the tivated fields or near abandoned homesteads. Generally Center for Disease Control, the four main types of lettuce they are found not far from inhabited places, indicating are butterhead (e.g., boston, bibb), crisphead (e.g., ice- that they are the vestiges of ancient cultivated plants. berg), looseleaf (e.g., red leaf, green leaf), and romaine.

SPECIAL INFO./HOW TO PREPARE GREEN Vit. A* Vit. C* Vit. K* IRON* CALCIUM* FIBER* ( adapted from wholefoodsmarket.com) One of the mildest greens, slightly sweet with very tender Beet Greens 110% 30% 436% 8% 16% 9% leaves. Wilt, steam, or sauté. Use within a day or two as these wilt quickly. Bok Choy & Best known for use in stir-fries. The stalks require longer other Asian 155% 37% 36% 5% 8% 5% cooking than leaves - add chopped stalks to pan before greens leaves. Also great in soups or steamed.

Flavor is a cross between spinach and beet greens. Trim bot- Chard 54% 26% 153% 11% 5% 7% tom of stems. Cut thick stems from leaves, chop, & quick boil for a few minutes longer than chopped leaves.

Collards retain more volume when cooked than most greens. Collards 60% 29% 440% 3% 12% 11% Collards take 15 - 20 min. to cook. Steam, braise, or sauté.

Fairly mild with peppery flavor. Stems are tough - cut or tear Kale 96% 45% 664% 4% 5% 5% off leaves. Tasty chopped and added to hearty vegetable soups, steamed or sautéed.

Combined with other greens, mustards add sharpness to Mustard 43% 30% 262% 3% 5% 6% make a dish exciting. Alone, they are quite spicy. Remove Greens stems and tough ribs. Steam or sauté for 20-20 min.

Tender, sweet green leaves that cook quickly. Great raw, Spinach 148% 15% 500% 18% 13% 9% wilted, and sautéed, and in soups, quiches, and pasta dishes.

Brought to you by VT FEED, Green Mountain Farm-to-School, and VT Agency of Education. *Est. % DVAll per FFVP ½ cup materials cooked greens VT FEED is a partnership of Shelburne Farms, NOFA-VT and Food Works at Two Rivers Center. available at: Funded by a USDA Specialty Crop Block Grant through VT Agency of Agriculture, Food, and Markets. schoolmealsvt.com. More about.. LEAFY GREENS

More Facts Spotlight on... Nutrition Facts Leafy Greens are typically low in • Lettuce, spinach and other salad calories, low in fat, high in pro- greens are an important part of a tein per calorie, high in dietary healthful diet as they represent a fiber, high in iron and calcium, year-round source of vitamin A, and very high in phytochemicals vitamin C and other nutrients. such as vitamin C, carotenoids, lutein, folate and vitamin K. • Red and dark green leafy vegetables are generally higher in nutri- Mixed Greens ents than light-colored greens. • Safe handling of leafy greens helps to reduce the risk of food borne illness. • Lettuce and other leafy greens are typically cool season crops with short growing periods. Lettuce • Choose bunches of leaves with good coloring and no evidence of yellowing or insect damage. The best leaves will be crisp with no brown edges.

Spinach

Kale Cooking Greens

Storage • Wash before use and dry with a paper towel. • Store in a plastic bag in your refrigerator for up to five days. • Greens may be stir-fried, • Store away from apples, pears, and bananas as these fruits stewed or steamed. Many release ethylene a ripening agent that will speed the decay varieties are delicious of the lettuce. eaten raw, such as lettuce • Because of high water content, lettuce cannot be frozen or spinach. or canned for long-term storage. It should always be eaten See RECIPES section on fresh within about 10 days of purchase. our website for recipe ideas

Materials to inspire your USDA Fresh Fruit & Vegetable Program — PARSNIPS —

he Parsnip is a root vegetable that is related to the carrot but is paler in color and has a sweeter taste. Although starchy like a potato, the parsnip is consid- Tered nutritionally superior. HISTORY: Parsnips have been cultivated by humans for at least 2,000 years. They are native to Eurasia and were widely used by the Greeks and Romans. In ancient times, parsnips and carrots were often referred to by the same name. The Europe- ans brought parsnips to the United States in the 16th century, but to this day, they are not as popular with Americans as their carrot cousins. For centuries in Europe, parsnips were a ubiquitous and nutritious staple food. They were often used to sweeten dishes such as cakes and jams before sugar was widely available.

BOTANICAL FACTS: Parsnips are root vegetables which mean that the plant’s underground roots are eaten as a vegetable. Parsnip falls under the sub category of taproot, an enlarged, straight to tapering plant root that grows vertically downward. The taproot forms a center from which other roots sprout laterally. Plants with taproots are difficult to transplant. Taproots develop a fibrous root system, which lacks a main downward-growing root. www.eattheseasons.co.uk/Archive/parsnips.htm

Underground Parts of the Plants We Eat

TYPE FUNCTION VARIETIES Swollen underground stems, capable of producing new plants and stor- Tubers ing energy for the parent plant. The underground tubers can create new Potato, sunchoke, yam plants if the parent plant dies. A primary root that grows vertically downward and gives off small lateral Beet, carrot, cassava, jicama, Tap Roots roots. Many taproots are food or water storage organs and are very long parsnip, radish, rutabaga, turnip for reaching water deep in the ground.

Tuberous Roots A thick and fleshy root like a tuber but without buds. Sweet potato, yucca

A short, vertical, swollen underground plant stem that serves as a stor- Celeriac, eddo, taro, water Corms age organ used by some plants to survive winter or other adverse condi- chestnut tions such as summer drought and heat. A stem of a plant that is usually found underground, often sending out Rhizomes roots and shoots from its nodes. Rhizomes may also be referred to as Arrowroot, galangal, ginger, creeping rootstalks or rootstocks. ginseng, lotus root, turmeric A short stem with fleshy leaves or leaf bases. The leaves often function Bulbs Garlic, onion, shallot as food storage organs during dormancy.

For more information, visit: www.aggie-horticulture.tamu.edu/extension/specialty

• Parsnips are available year-round with a peak period during fall and winter. • Parsnips grow very well in cold climates. • The first frost converts parsnip’s starch to sugar giving it a pleasantly sweet flavor. • Look for small to medium, well shaped roots; avoid limp, shriveled or spotted parsnips. Nutrition Facts • Parsnips are best cooked as they tend to be very fibrous. Parsnips are a great source of • To harvest a parsnip, pull it from the base of the leaves. vitamin C, fiber, folate, and potassium. (Increased potassium in the diet is associated with a Cooking Parsnips lowering in blood pressure.)

• Parsnips can be eaten raw • Steaming takes approxi- grated into a salad, sliced, mately 10-15 minutes, roast- diced, or julienned. ing about 30-40 minutes. • They should be washed, • Whole roast parsnips are peeled, and trimmed before delicious accompanied by cooking. yogurt or sour cream, flavored with garlic, lemon or • Cook only to the just tender coriander. point; avoid overcooking as sweetness will diminish. • Parsnips can be boiled and mashed as a delicious alter- • Roasting or steaming are the native to potatoes. preferred methods of cooking. • Cut parsnips into thin strips See RECIPES section on our and cook as French fries. website for recipe ideas

Storage

• Store in a plastic bag in your refrigerator crisper at 32–35°F. • The root will keep for four to five months.

Materials to inspire your USDA Fresh Fruit & Vegetable Program

— RADISHES —

adishes are easy-to-grow, cool-season vegetables. They are sown in early spring for maturity during cool, moist days. They can also be sown in late summer or early fall for winter Rradish varieties which are slower to mature but grow into much larger, more pungent versions for storage through winter months.

History: The word radish comes from the Latin word “radix” meaning “root”; its biological name comes from the Greek word “Raphanus,” meaning “quickly appearing.” Radishes originated in China. They were common in the ancient Egyptian diet and became of such worth in Greece that gold reproductions were created and given as offerings to Apollo, the God of healing. Radishes were introduced in England in 1500 A.D. and eventually grown by the first English colonists to settle in America.

Botanical Facts: Radishes are part of the Brassica family along with cabbages, broccoli, and mustards. Their wild-growing relatives include turnip and mustard greens. Their peppery flavor is caused by glucosinolate and myrosinase enzymes which can also be found in horseradish, wasabi, and mustards.

Spotlight on....

Cherry Belle Watermelon French Breakfast

More Facts Nutrition Facts Radishes are rich in potassium, ascorbic and folic acid, as well as vitamin B6, riboflavin, magnesium, copper, and calcium. They contain phytochemicals that work as de- toxifiers, diuretics, anti-inflamma- tories, and anti-oxidants, and also help manage weight loss. • Radishes contain as much potassium as bananas. • They are categorized by summer, winter, spring, and fall varieties. • Radishes grow in many shapes and colors including red, pink, white, grey, black yellow, globe-like, and oblong. • Radishes are often used as companion plants to other vegetable varieties. This means that they work as a trap crop, providing foliage for pests to attack, keeping them away from other plants. The radish root can still survive and be harvested.

Preparing Radishes

• Summer radishes can be harvested when they are small and tender for optimal crunch and spicy flavor. • Winter radishes should be harvested when they are large and mature for a stronger flavor. • Before eating radishes, scrub them under cold water. Cut away the top and root ends, and then cut into desired size and shape. The skin is best left on. • The larger Asian varieties can be used for cooking and are Storage tasty with other roasted • Radishes store well in root vegetables. the refrigerator for 5-7 • Try pickling radishes. days, wrapped in plastic • Raw radishes can serve with greens removed. as a substitute for recipes • The greens should be with turnips. stored separately for 2-3 days. • Radishes add a freshness • Winter radishes can be and spice to salads and stored in the refrigerator other summery dishes. or in a cool root cellar for up to 2 weeks. See RECIPES section on our website for recipe ideas

Materials to inspire your USDA Fresh Fruit & Vegetable Program

— TOMATOES —

onsidered the most commonly Spotlight on.... grown C“vegetable” in home gardens, tomatoes are actually fruits because they are seed-bearing. There are a large variety of textures, t colors, and flavors Indigo Rose of tomatoes for many different tastes. Most recently, hothouse or greenhouse tomato production has become popular and allows year-round production, even in northern climates. t Sungold

History: Tomatoes are thought to originate in Peru. They were introduced in Europe in the 1500s and quickly became popular, called “the apple of love” in France and “the apple of paradise” in Beefsteak Germany. The tomato’s popularity in the United States is attributed t to Thomas Jefferson who is said to have grown, pickled, stewed, and served tomatoes in a multitude of ways.

Botanical Facts: Tomatoes are part of the Solanaceae family, along with eggplants, peppers and potatoes.

Tomato Varieties and Uses

USES DESCRIPTION COMMON RECIPES COMMON VARIETIES

Round and firm, balanced meaty and watery Rose de Berne, Slicing Bruschetta, BLT, insides, often grown in greenhouses and Beefsteak, Brandywine, Tomatoes sandwiches, ratatouille referred to as hothouse tomatoes Bush Early Girl

Paste Common for sauces, meaty walls with few Roma, Amish Paste, Tomato Sauce, soup Tomatoes seeds Big Mama

Cherry Sungold, Yellow Pear, Range in size from a thumb tip to a golf ball Eating fresh, salad Tomatoes Peacevine

More Facts Nutrition Facts Tomatoes are rich in Vitamins A and C, fiber, potassium, beta carotene and lycopene. Lycopene is thought to help prevent cancer, especially prostate, and becomes more available for use by the body through cooked tomatoes. • The name tomato comes from the Aztec word “xitomatl”. • Until the mid-1700’s, tomatoes were believed to be poisonous in Britain. • While the tomato fruit is safe and healthful, the leaves are toxic. • The average American eats 22-24 lbs. of tomatoes per year. • All 50 states produce tomatoes commercially. • The largest international tomato producers are China, USA, Turkey, India and Egypt.

Preparing & Cooking Tomatoes

• Rinse tomatoes and pat dry. Remove stem and halve, cube, or slice as desired. • To remove skins, de-stem tomatoes and then blanch in boiling water for about 2 minutes until the skin begins to peel. Run under cool water and peel. They can also be de-seeded at this time. • Tomatoes are delicious roasted. Slice large tomatoes such as Hot House or smaller tomatoes such as Grape or Cherry. Drizzle with Storage olive oil, salt and pepper. Tomatoes should be stored Put tomatoes in a cool dark place and under the in the refrigerator once broiler for cut. They are perishable about 5-8 and best eaten raw during minutes or peak freshness but can See RECIPES section on roast them be processed into salsa or our website for recipe ideas for about 10 sauce once they have over- minutes. ripened.

Materials to inspire your USDA Fresh Fruit & Vegetable Program — TURNIPS —

turnip is larger than a radish and is a well known Supposedly, slave owners would food source for both the root and greens. Tur- reserve the turnip roots for nips come in all shapes, sizes, and colors. themselves, leaving the leaves A for the slaves. As Western HISTORY: Turnips are an ancient vegetable that is African cuisine traditionally uti- believed to have been cultivated almost 4,000 years lizes a wide variety of green leaves in its cooking, the ago in the Near East. Both the Greeks and Romans African slaves adopted turnip greens as a substitute thought highly of the turnip and developed several and incorporated them into their culture. new varieties. Turnips are still very popular in Europe www.whfoods.com/genpagephp?tname=foodspice&dbid=144 although they are less widely cultivated since the ad- vent of the potato. BOTANICAL FACTS: We eat many parts of plants that grow underground. We often refer generally to Turnips were introduced into North America by early these underground plant parts as “roots,” even though European settlers and colonists. They grew well in the they technically aren’t always the botanical roots of South and became a popular food of this region. Tur- the plant. The parts of the plant that grow into the nip greens, which became an integral part of Southern ground from the base of the plant stem work to an- African-American cuisine, are thought to have been chor the plant, absorb water and nutrients, and store adopted into this food culture because of the role they energy. Additionally these underground plant parts all played during the days of slavery. serve specific functions for the plant.

Underground Parts of the Plants We Eat

Tuberous Roots A thick and fleshy root like a tuber but without buds. Sweet potato, yucca

For more information, visit: www.aggie-horticulture.tamu.edu/extension/specialty

• Turnips are harvested in the fall and available throughout the winter and spring. • To harvest a turnip, you pull it from the base of the leaves. • The best turnips are firm, heavy, and blemish free with some root hairs. • Smaller turnips are sweeter, larger turnips are woodier tasting. • Turnips can be eaten cooked or raw. • Turnips grow very well in cold climates. • You can eat turnip roots and green leafy tops. • Turnips are sweetest after they have experienced a light frost.

Purple Top White Red Storage

• Store in a plastic bag in Cooking Turnips your refrigerator crisper at 32–35°F. • Peeling the skin off before stir-fry the roots. Cook only • The green tops eating is optional - the skin to the just tender point and can be kept of fruits and vegetables often avoid overcooking as sweet- for about a contain the highest levels of ness will diminish. week. nutrients and minerals. • Slice, dice or julienne them. • The • Sauté or boil the green tops • Roast turnips with sweeter root and use like any other leafy root vegetables like carrots can stay green vegetable. and parsnips. fresh • Eat raw young turnips with • Boil and then purée with a for a dip or peanut butter. Add potato for a delicious, low- four shredded raw turnip to salads. starch alternative to mashed to five • Boil, bake, roast, mash, or potatoes. months.