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I H·941 JANUARY 1988 I I Ron C. Smith I rl]illi Extension Horticulturist 1111111~mrllllmll~13010900581 Ill~rllilrl]ll~111111 0505 Rose Anne Millette , Extension Nutrition Journalist I I I I I 111111111111111111111111111111111111111I111111111111I1IIIIIIIIIIIIIIIIIII!IIIIII!!IIIIIIIIIIIIIIIIIIIIIIIIIIIli!IIIIIIIIII!III!111111111111111111111111111111111111I111111111111I1 I IIIIIIIIIIIIIIIIIIII!IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII1IIIIilllllllllllllllllllillilllllllllllllllllllllliliI111111111111111111111111111111111111111111111111111111111111111111I11 NDSU EXTENSION SERVICE I North Dakota State Universitv. Farao. ND 5A105 1A ~nRT I I I PREFACE Consumers across the country are changing their eating styles and demanding fresher, more wholesome and more nutritious foods. As a result, markets now offer a greater variety of fresh produce than ever before, everything from kiwifruit to kumquats, bok choy to kohlrabi. No longer is it unusual for a super market to offer seventy or even a hundred distinctly different kinds of fresh produce simultaneously, and each season new vegetables and fruits are introduced to shoppers. Gardeners, following the same trend, are planting more kinds of fruits and vegetables than they did in years past. This book is designed to help North Dakotans grow a wide variety of fresh produce in the garden, select I it from the supermarket, and prepare it in the kitchen. To make eating adventures more interesting, the chapters - originally published as THE PRODUCE BASKET column in North Dakota newspapers - pro vide historical and botanical information about each food. Chapters are arranged alphabetically in two sections, first vegetables and then fruits. Preparation suggestions and recipes are highlighted for easy ac I cess, and a recipe index is provided at the end of the book. Carbohydrates for energy are a major nutritive component of fruits and vegetables. Fresh produce also contains vitamins and minerals, a small amount of protein, and very little fat. Dried legumes have the I highest protein content and are often used as alternates for meat in meal planning. Ron C. Smith I Rose Anne Millette ,I I I I TABLE OF CONTENTS f Fruit and Vegetable Gardening Tips ................ 3 Fruits Typical Fruits and Vegetables Autumn's Apples ................................. 42 Grown in North Dakota . ......................... 3 Accent on Apricots ................................ 43 Forty-three Million Gardeners Can't Be Wrong . .... 3 Avocado is a Custard Apple - or Butter Pear? .................................. 44 Vegetable Planning Chart . ......................... 4 The Banana - An Inexpensive and Tasty Vegetable Production Chart ....................... 5 Fruit that's not for Monkeys only .................. 45 Vegetables Cherries - A Summer Jubilee ........................ 46 I Artichokes - A Delectable Edible Thistle ............... 8 Cranberries - An American Tradition ................ 47 Asparagus - The Vegetable Fern ...................... 9 Typical Holiday Fruits - Dates and Figs ............... 48 North Dakotans, Buy Your Own Beans ............... 10 Year-Round Grapefruit and Seasonal The Beguiling Beet ................................ 11 Tangerines ..................................... 49 Broccoli - A Healthful Gift to America from Grapes - One of Nature's Finest Fast Italian Immigrants ............................... 12 Foods .......................... , .............. ,50 Brussels Sprouts - Aristocrat of the Kiwifruit is New and Nutritious ...................... 51 Cabbage Family ................................. 13 Small Fruit with Big Taste - Lemon, Cabbage - A Hard-Headed and Versatile Lime, Kumquat ................................. 52 Vegetable ...................................... 14 Melons, Summer Fresh and Sumptuous ............... 53 Cauliflower is Cabbage with a College Orange Lovers, Did You Know That ................. 54 Education ...................................... 15 Papaya and Mango ................................ 55 Dependable Celery ................................ 16 It's Time to Reach for a Peach ....................... 56 Corn - How Sweet It Is ............................. 17 Good Things Come in Pears ........................ 57 Cucumbers Now are Bushy and Burpless .............. 18 Pineapple - The Cone-Shaped Fruit with The Elegant Eggplant - Temptress of a Romantic Heritage ............................. 58 the Vegetable Kingdom .......................... 19 Plums Grow in North Dakota ....................... 59 Garlic - For All Reasons ............................ 20 Pomegranate - The Apple with Many Seeds ........... 60 Lettuce - More Than a Salad Green .................. 21 Raspberries - The Berries with Panache ............... 61 Mushrooms - An Ancient Delicacy in a Razzle-Dazzle Rhubarb - The Best and Modern World .................................. 22 First of the Season ............................... 62 I Nuts - A Pantry of Nutrition ........................ 23 Voluptuous North Dakota Strawberries .............. 63 Super Roots Produce Super Soups ................... 24 Exotic Edibles - A Revolution in the Snap Peas ........................................ 26 Produce Industry ................................ 64 Peppers Delight the Eyes and Taste Buds .............. 27 Holiday Feasting - Make It a Fresh Potatoes - World's Most Famous Tuber Produce Bonanza ................................ 65 Makes a Four-Way Slam .......................... 28 Appendices Rapid Radishes Zap the Palate ....................... 29 A. Nutrition Value of the Edible Part of Fruits and Spinach and Swiss Chard - Pot Greens Vegetables .................................... 66 in Profusion .................................... 30 B. Guide to Herb and Vegetable Cookery ............ 68 Sprouts - For Greens Unlimited ..................... 31 C. Fruit and Vegetable Availability .................. 70 Summer Squash - American Originals ................ 32 Index of Fruits and Vegetables .................... 72 Winter Squash and Pumpkins ....................... 33 ( Sweet Potatoes - The Saga of an General Recipe Index by Food Category . .......... 73 Early American ................................. 34 Recipe Title Index . ............................... 74 Tomatoes- "Pommes D'Amour" .................... 35 Vanilla - A Touch of Flavor ........................ 36 I Herbs - Bring a World of Flavor and a Touch of Elegance to Your Table ................. 37 Oriental Vegetables - An Addition to Tradition .................................... 38 I The Vegetable Misfits - Kohlrabi, Leeks, Celeriac and Salsify .............................. 39 A New Shape in the Vegetable World - Square ................................. 40 I. 1 2 I I I FRUIT AND VEGETABLE I GARDENING TIPS _____ I Successfully growing fruits and vegetables in North TYPICAL FRUITS AND VEGETABLES Dakota requires an independent water supply for irrigation GROWN IN NORTH DAKOTA since depending for moisture on the whims of mother nature will lead to disappointment. It also requires a Vegetables Fruits I minimum of six hours of direct sunlight for adequate plant Asparagus Apples growth and development. If a building, large shade trees or Beans Apricots shrubs block the sunlight for any significant part of the Beets Cherries day, production will be reduced. Finally, it requires a well Broccoli Currants I drained soil that does not retain standing water even after Brussels Sprouts Gooseberries long periods of rain. Cabbage Grapes Cauliflower Pears If space is limited, select vegetable cultivars or fruits Chard, Swiss Raspberries I which do not require room to grow and bear fruit. Corn, Sweet Strawberries Intensive gardening, succession cropping, square foot Cucumber gardening and intercropping are all methods of gardening Kohlrabi in a limited area, and all will produce high yields at Lettuce I harvest. Muskmelon Onions Be aware also, of what a limited planting can produce. A Parsnips few black seeded simpson lettuce plants will provide an Peas I abundance of leaves for most small families; zucchini Peppers squash plants are such prolific producers that only two or Potatoes three are plenty for the typical family of four who like this Pumpkin vegetable. Radishes I Rhubarb Cultivar selection of the proper fruit or vegetables species Spinach is important. For example, not all tomato cultivars will Squash produce well under normal North Dakota conditions. At Tomatoes I the same time, you need not be afraid to experiment, on a Watermelon small scale, with untried varieties. You may be pleasantly surprised. I Fertilizer application to fruits and vegetables should be done sparingly with a complete, balanced material. Excessively high nitrogen analysis in a fertilizer will result in lush growth, disease and insect susceptibility and poor FORTY .. THREE MILLION I quality at harvest. GARDENERS CAN'T BE WRONG Control of insects, diseases and weeds should be by Nothing matches the variety, flavor, quality and prevention rather than cure. Use only those pesticides nutrition of vine-ripened vegetables. People from all walks cleared for the crop, being sure to follow all label of life can benefit from the planning, planting, care, I directions. Remember, these pests all compete for water, harvesting and consumption of them. Even during winter nutrients and sunlight in any garden. months the home-canned, dried, fresh, frozen and stored garden produce from that garden can give high quality, low I In harvesting, pick crops like beans, peas, cucumbers and cost, nutritious foods. Gardening

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