Fresh Vegetable Guide Eat your vegetables! Seasonality is Important Vegetable Prep Tips Vegetables are an excellent source For optimal saving and flavors, select Raw produce can carry bacteria or of several nutrients our bodies need, fresh vegetables that are in-season. viruses (from soil, people who handle such as vitamins A and C, fiber, and Options for harvest months in Iowa are: produce, or knives/cutting boards in potassium. May: asparagus, leaf lettuce, radish, your kitchen) that can make you sick. Both fiber and potassium are considered spinach Steps to prepare fresh vegetables: nutrients of public health concern, because June: asparagus, beans, beets, bok choy, 1. Wash your hands with soap and warm most of the population does not consume broccoli, cabbage, carrots, cauliflower, water and dry them with a clean cloth enough of these important nutrients. chard, collards, leaf lettuce, leeks, kale, or paper towel before starting to Eating a well-balanced diet with plenty of onions, peas, potatoes, radishes, spinach prepare any produce. vegetables can help increase your daily 2. Use a clean cutting board, knife, and intake. July: asparagus, beans, beets, bok choy, other kitchen equipment. Try to use Research shows many benefits to eating broccoli, cabbage, carrots, cauliflower, chard, collards, cucumber, leaf lettuce, different cooking utensils for produce vegetables. Eating vegetables is linked and protein items. If that is not possible, leeks, onions, peppers, potatoes, radishes, to lower risk of many chronic health be sure to wash cutting boards, knives, spinach, summer squash, sweet corn, conditions including overweight and and other kitchen equipment well with tomatoes, zucchini obesity, type 2 diabetes, heart disease, hot, soapy water prior to preparing stroke, and certain types of cancer. A diet August: beans, beets, bok choy, cabbage, produce. Avoid using steak knives and filled with vegetables can also improve carrots, chard, collards, cucumber, eggplant, wood cutting boards. eye and gut health. The potassium in kale, kholarabi, leaf lettuce, leeks, okra, 3. It is best to wash most produce vegetables helps with blood pressure and onions, peppers, potatoes, radish, rutabaga, immediately prior to preparing them. fluid regulation, while the fiber promotes spinach, summer squash, sweet corn, regular bowel movements and fullness. 4. Wash all produce, even if you plan tomatoes, zucchini to peel it; bacteria and viruses on There are many vegetables to choose from September: beans, beets, bok choy, the surface can be transferred into stores, farmers markets, and gardens. Brussels sprouts, cabbage, carrots, chard, the edible portion throughout the When eating vegetables, it is important to eggplant, kohlrabi, leaf lettuce, leeks, okra, preparation process. The exception to include different colors of vegetables for onions, peppers, potatoes, pumpkin, radish, this rule is pre-cut, pre-washed leafy health benefits. Examples of vegetables in rutabaga, spinach, summer squash, sweet greens: washing these items actually each color category include: corn, sweet potatoes, tomatoes, turnips, increases the risk of foodborne illness. Red: peppers, radishes, tomatoes winter squash, zucchini 5. Wash produce under cool or warm Orange: carrots, pumpkin, squash, sweet October: beets, bok choy, Brussels running water. Neither soap nor produce potatoes sprouts, cabbage, carrots, chard, kohlrabi, rinses are necessary. Use a scrub brush Yellow: cauliflower, leeks, onions, leaf lettuce, peppers, potatoes, pumpkin, on firm vegetables. Various leafy greens rutabaga, peppers, potatoes, squash, spinach, sweet potatoes, turnips, winter may need to be rinsed several times to sweet corn remove soil or sand. squash Green: asparagus, broccoli, Brussels 6. Dry produce with a clean cloth or paper sprouts, cabbage, cucumbers, leafy greens, When fresh vegetables are not in season, towel. Or allow the produce to air dry kale, okra, peas, peppers, snap beans, frozen or canned varieties provide optimal on a rack set over a pan. spinach, zucchini savings and flavors with as much, if not 7. Try not to wash leafy greens until Blue or Purple: beets, eggplants, kale, more, nutritional benefits. immediately prior to preparation. If kohlrabi necessary, be sure to blot off any excess water with a clean cloth or Revised by Ruth Litchfield, state extension specialist. Originally prepared by Barbara Anderson and Catherine paper towel and store in a clean, clear Strohbehn, retired extension specialists, and Alyson Miller, former dietetic intern. plastic bag or container. Iowa State University Extension and Outreach does not discriminate on the basis of age, disability, ethnicity, gender identity, genetic information, marital status, national origin, pregnancy, race, color, religion, sex, sexual orientation, socioeconomic status, or status as a U.S. veteran, or other protected classes. Direct inquiries to the Diversity Advisor, 515-294-1482, [email protected]. PM 2034 December 2018 VEGETABLE SELECTION STORAGE TIPS Firm, plump, straight spears with compact tips; medium green Wrap cut ends in damp paper towel; put in plastic bag; Asparagus color with purple tinge; (white stalks are often tough) store in refrigerator crisper up to 4 days Beets Smooth, hard, round, deep color; smaller size usually more tender Cut off greens before storing in refrigerator up to 2 weeks Bok choy Thick, fleshy, firm stalks with bright-colored whole green leaves Store in plastic bag in refrigerator for 1 to 2 days Dark green to purple buds, tightly closed, with firm stems; avoid Broccoli Store in plastic bag in crisper drawer for 3 to 5 days heads with yellowing Brussels sprouts Firm, compact, bright green, heavy for size Store in refrigerator for 3 to 5 days Crisp, firm, packed head that is heavy for its size and does not Tightly wrap in plastic and refrigerate; flavor and odor Cabbage smell too strong increases with storage Carrots Firm, bright orange color, smooth, well-shaped Keep in plastic bag in refrigerator up to 2 weeks Firm, compact, creamy-white heads with florets tightly pressed Cauliflower Keep in plastic bag in refrigerator about 1 week together; avoid heads with brown spots on florets Firm, deep green color, well-shaped, small to medium in size; no Cucumber Refrigerate up to 1 week soft or yellow spots Firm, shiny skin, heavy for size, green stems; no soft spots or Eggplant Keeps in refrigerator up to 4 days wrinkled skin Kohlrabi Small, smooth bulb-stems, firm green leaves Remove leaves; store in refrigerator for several weeks Leafy Greens Deep green color; fresh, plump, crisp leaves; no thick stems or Refrigerate in plastic bag for 3 to 5 days (chard, collards, kale) strong odor Leaf lettuce Bright color, crisp leaves; avoid decaying or browning leaves Store whole heads in plastic bag for 3 to 5 days (romaine, butterhead) Fresh, green tops with a branched neck and no more than an inch Leeks Store in the refrigerator and use within 1 week or two in diameter; avoid wilted or damaged tips. Okra Young and tender pods; avoid dull or shredded pods Refrigerate in plastic bag for 3 to 5 days Onions Blemish-free, dry, shiny, firm, tightly closed neck Store in loosely woven bag, in a cool, dark, dry area (red, white, yellow) Peas Bright green pods filled with pearl-shaped peas Store in plastic bag in refrigerator for 3 to 4 days Peppers Firm, bright color, heavy for their size; no brown or soft spots Store 3 to 4 days in refrigerator Firm and smooth, few eyes, blemish-free; no sprouts, soft spots, Store in cool, dry place for 2 weeks; cut out any green Potatoes or green coloring areas and trim any sprouts before using Store in cool, dry place; thick-skinned keeps longer than Pumpkin Rock-solid, firm, full stem, matte skin thin-skinned Firm, crisp roots with fresh and bright green leaf tops; avoid large Refrigerate in plastic bag for up to 2 weeks with tops cut Radishes roots and limp, slimy green leaf tops off; green leaf tops can be added into salads Smooth and firm roots with a round shape; avoid puncture, deep Rutabaga Store in a cool, dry place for up to 3 months cuts, cracks, or other signs of decay Snap Beans Tender, crisp, well-shaped, smooth, velvety skin Store in plastic bag for 4 or 5 days Spinach Deep green-colored, crisp leaves Refrigerate in plastic bag for 2 to 3 days Summer squash Small to medium size, shiny skin, solid flesh Refrigerate in plastic bag for 2 to 3 days (patty pan, zucchini) Bright green, snug-fitting husk; evenly spaced, plump kernels Sweet corn Refrigerate in tightly wrapped plastic bag for 1 to 2 days visible when husk peeled back Place stem-side down at room temperature; refrigerating Tomatoes Firm, fully colored, plump, green stems; no brown spots causes flavor loss Winter squash Rock-solid, firm, full stem, matte skin, heavy for size; no soft spots Store in cool, dry place; thick-skinned will keep longer than (acorn, butternut) or bruises thin-skinned.