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Beets Brussels Sprouts Asparagus Cauliflower Chickpeas Apples On average, children and adults should aim to consume 4½ to FN1955 5 cups of fruits and vegetables daily, but most people fall short Apples Beets FRESH – Enjoy apples fresh. BOIL – Boil beets with the skin on for approximately of that goal. All forms of fruits and vegetables, including canned, BOIL – Chop apples and cook in water for 30 to 45 minutes or until tender. Eat by themselves fresh, frozen and dried, count toward the recommendation. From 10 minutes. Drain water, then make or in a salad, or add to smoothies for a beautiful color. fresh to grilled to roasted, try some different ways to enjoy fruits A Pocket Guide applesauce or mix with honey, cinnamon ROAST – Peel and cut the beets into ½- to ¾-inch and vegetables. and butter for a sweet side dish or dessert. wedges. Drizzle with olive oil and season with This pocket guide provides creative ideas for using fruits and to Preparing GRILL – Slice apples into ¼-inch slices and salt and pepper. Roast in the vegetables as part of nutritious meals and snacks. Be sure to brush with butter. Place on a grill and cook until oven for 25 to 30 minutes wash your hands with warm, soapy water before and after grill marks appear. Remove and top with cinnamon or honey. at 400 F. preparing food. Rinse fresh fruits and vegetables, even those you DRIED – Slice apples horizontally into c-inch-thick rounds. Soak apples peel, under running tap water. in lemon water for 30 minutes, then pat dry. Arrange apples in a single ■ See www.ag.ndsu.edu/fieldtofork for webinars, fact sheets layer on baking sheets. Add a sprinkle of cinnamon if desired. Bake for and much more. two hours at 200 F. Turn off the oven and let apples sit in the oven for one to two hours as they cool further, until desired crispiness. ■ See www.ag.ndsu.edu/food for more information about Fruits and food preservation (canning, freezing, drying), food safety and nutrition. Asparagus Bell Vegetables STEAM – Bring an inch of water to boil in a pan with a steamer insert Compiled by in the bottom. Cover the pan. Steam just until the thickest stalks can Peppers Abigail Glaser, NDSU Extension program assistant; Melissa Glatt, be pierced with a sharp knife. This takes about three to eight minutes, FRESH – Rinse and chop or Rachel Landmark and Alexandra Lee, dietetic interns with NDSU Extension; and Julie Garden-Robinson, Ph.D., R.D., L.R.D., NDSU Extension food and depending on thickness of the stalks. Season and serve immediately. julienne and enjoy. Great for topping a nutrition specialist ROAST – Preheat oven to 425 F. Cover a cookie sheet with foil (optional) fresh salad or dipping in vegetable dip or hummus. Funding for this publication was made possible by the U.S. Department of Agriculture’s Agricultural for easy cleanup. Place asparagus on a cookie sheet in a single layer. SAUTÉ – Cut peppers lengthwise into strips. Heat Marketing Service through grant AM170100XXXXG005. Its contents are solely the responsibility of the authors and do not necessarily represent the official views of the USDA. Coat the asparagus with olive oil. Sprinkle with a pinch of salt and olive oil in a pan, then add peppers. Cook, stirring NDSU Extension does not endorse commercial products or companies even though reference may be made to tradenames, trademarks pepper. Roast for 12 to 15 minutes until asparagus is tender. occasionally, until peppers are just tender, about 10 or service names. NDSU encourages you to use and share this content, but please do so under the conditions of our Creative Commons license. You may copy, distribute, transmit and adapt this work as long as you give full attribution, don’t use the work for commercial • Squeeze lemon juice or sprinkle Parmesan cheese over the top for flavor. minutes. purposes and share your resulting work similarly. For more information, visit www.ag.ndsu.edu/agcomm/creative-commons. County commissions, North Dakota State University and U.S. Department of Agriculture cooperating. NDSU does not discriminate in GRILL – Mix oil and garlic and drizzle the mixture over the asparagus. GRILL – Cut peppers lengthwise, brush with oil and its programs and activities on the basis of age, color, gender expression/identity, genetic information, marital status, national origin, participation in lawful off-campus activity, physical or mental disability, pregnancy, public assistance status, race, religion, sex, sexual Grill on a grill pan for about five minutes and turn regularly with tongs. place on a grill until grill marks appear (usually 10 to orientation, spousal relationship to current employee, or veteran status, as applicable. Direct inquiries to Vice Provost for Title IX/ADA Coordinator, Old Main 201, NDSU Main Campus, 701-231-7708, [email protected]. This publication will be made available in Grill until tender but not mushy. 14 minutes, depending upon desired tenderness). alternative formats for people with disabilities upon request, 701-231-7881. 7.5M-5-20 Broccoli Cabbage Carrots Cucumbers FRESH – Enjoy broccoli fresh. FRESH – Enjoy cabbage fresh. Create your FRESH – Rinse and peel carrots. FRESH – Rinse and chop STEAM – Add a few inches of water to own coleslaw recipe. ROAST – Rinse, peel and chop fresh carrots into coin-shaped pieces. cucumbers and enjoy fresh as a pot and let simmer on medium heat. SOUPS – Experiment with different Toss with seasoning of choice, such as a mixture of olive oil (or desired a snack or mixed into a salad. Add broccoli, then cover. Steam for four variations of cabbage soup. oil), cinnamon or chili powder, salt and pepper. Try drizzling them in SMOOTHIE – Rinse and chop to five minutes until tender. BOIL – Cut cabbage into slices and bring a a glaze of honey and butter. Roast in the oven at 400 F for 25 to 40 cucumbers and add them to your SAUTÉ – Add oil to a skillet over medium pot of water to a boil. Add cabbage to the pot minutes, depending on thickness of carrots and desired tenderness. favorite smoothie, then blend. heat. Add cut-up broccoli and stir and boil five to 10 minutes, then drain. BOIL – Rinse, peel and chop fresh carrots into desired SPREAD – Rinse and finely chop frequently. Cook until broccoli is bright ROAST – Heat oven to 425 F. Cut cabbage into wedges. On a baking size. Place in a pot of water, bring to a boil cucumbers. Mix with cream cheese green and tender. sheet, toss with oil, salt and pepper. Bake until the cabbage is golden and cook for seven to nine and seasonings to make a simple spread or add them to your favorite ROAST – Heat oven to 425 F. Toss broccoli florets on baking sheet with and tender, about 25 to 30 minutes. minutes, depending sandwich spread such as egg or chicken salad. oil and desired seasonings. Roast for 20 to 25 minutes. on the size of the carrots. Cauliflower Dry Beans Brussels Sprouts FRESH – Enjoy cauliflower fresh. CANNED – Canned beans are ready to consume ROAST – Heat oven to 400 F. Toss Brussels sprouts on a baking sheet in ROAST – Heat oven to 425 F. Cut cauliflower Chickpeas after being drained and rinsed. olive oil and desired seasoning (usually salt and pepper or garlic powder), into slices. Place cauliflower on a baking CANNED – Canned chickpeas are ready to consume after being drained and rinsed. Chickpeas DRY – Soak dry beans, allowing room to expand. roast for 35 to 40 minutes until crisp on the outside and tender on the sheet and drizzle with olive oil. Add salt and are the key ingredient for making hummus. In a blender, blend one can of chickpeas, 1 Tbsp. See directions at www.ag.ndsu.edu/fieldtofork. inside. Shake the pan from time to time to brown the sprouts evenly. pepper. Bake until deeply golden on the edges, lemon juice, 1 Tbsp. olive oil, 1 clove of crushed garlic or 1 tsp. of minced garlic, ½ tsp. To cook, place in a pan with water and bring to STEAM – Add about 1 inch of water in a sauté pot. Place a steamer tossing halfway, about 25 to 30 minutes. ground cumin, and salt and pepper to taste. Blend until smooth and let chill for at least two a boil. Reduce to a simmer and cook for about basket on top of the pan, add Brussels sprouts to the steamer basket and SAUTÉ – Cut cauliflower into bite-sized pieces. hours before serving. Drizzle with olive oil and extra cumin or cayenne pepper before serving. one hour or until tender. Serve with vegetable sticks, crackers or pita bread. cover. Toss occasionally until soft/tender (five to eight minutes). Heat olive oil in a skillet on medium heat. Once Enjoy beans in soups, SAUTÉ – Prepare them whole or cut lengthwise; drizzle with oil in pan. oil is hot, toss in cauliflower and season with salt and pepper. Cook DRY – Soak dry chickpeas in a large pot of water overnight to allow them to expand before salads, tacos or Toss until all are lightly coated with oil. Cook undisturbed on medium cauliflower until tender and it starts to brown, about 10 to 12 minutes. being cooked. To cook the chickpeas, place them in a pot and bring to a boil. Reduce to a salsas. heat until sides become caramelized (five to STEAM – Bring ¼ inch of water to a boil in a pan. Add cauliflower simmer and let cook for 60 to 90 minutes to desired tenderness. seven minutes). Cook for another six to eight florets to the pan, season, cover and steam for three to eight minutes • Mix chickpeas into soups or salads.
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