Save money on Winter Squash:
❁ Choose squash that are firm and heavy for their size with dull skin. Avoid squash with soft spots or broken skin.
❁ Winter squash is usually available year round but may be cheaper and taste better in fall and winter.
❁ Fresh corn has the best flavor and the lowest price when it is in season during the summer in your local area.
❁ Farm stands and farmers markets usually have corn that was picked that day. Corn is usually best when eaten shortly after picking.
❁ For eating fresh, choose table grapes. They have thinner skins and are sweet and juicy. Grapes grown for juice or wine have thicker skins and much more sugar.
❁ Look for firm, plump grapes that are firmly attached to green, flexible stems.
■ Unripe kiwi can be held in a plastic bag in the refrigerator for up to 6 weeks.
■ To ripen, put firm kiwifruit in a paper bag on the counter away from heat and light. To speed ripening, place an apple or banana in the bag with the kiwi.
❁ Choose slightly firm, unblemished fuzzy kiwifruit. Size of the fruit does not affect the taste.
❁ Press the outside of the fruit with your thumb. If it gives to a little pressure, it’s ripe. If the kiwi feels hard, it’s not ready to eat but could be ripened at home.
■ Leeks are best used soon after harvest. Refrigerate in a plastic bag for up to two weeks.
■ Wash just before use. Leeks need to be washed well because soil is pulled up around the stem as they grow. There is almost always grit caught between the layers.
❁ Look for stalks that are firm with tightly closed tips. Color can be bright green, creamy white or even purple.
❁ Stalks with the same thickness will cook in the same amount of time.
■ Whole melons can be kept at room temperature for 7 to 10 days. They ripen only slightly after picking and begin to lose flavor and texture with longer storage. Refrigerate just before eating if desired.
■ Wash under cool running water before cutting.
❁ Choose a watermelon that is uniform in shape and heavy for its size. The dark green skin might have lighter green stripes.
❁ Look for a creamy yellow spot on the underside. It becomes more yellow as the melon ripens.
❁ Avoid melons with soft spots, dents or cracks.
■ Store cheese in the refrigerator. Soft cheeses may only keep for a week. The harder the cheese, the longer it can be stored.
When kids help make healthy food, they are more likely to try it. Show kids how to:
❁ wash produce under cool running water.
❁ measure ingredients and stir them together.
❁ peel or cut vegetables.
Fresh cranberries are bland but tart. They are generally added to recipes, not eaten alone. They are also available as frozen berries.
Red cranberries – deep red color is desirable; tartness develops as the color deepens.
■ Refrigerate kale in an open or perforated plastic bag for 3-5 days. Flavor becomes stronger and more bitter as kale is stored.
■ Wash kale just before using. Storing it wet can speed spoilage. • Fill a large bowl with cool water and swish loose leaves around.
❁ Look for fresh kale with dark green, small to medium leaves.
❁ Avoid wilted or discolored brown or yellow leaves.
❁ Kale is available all year. Because it grows well in cooler months it is often available fresh when other produce is not.
■ Keep peaches at room temperature until ripe for best flavor and texture. Ripen peaches in a loosely closed paper bag. Add an apple or banana to speed ripening. Check daily until soft, then eat or refrigerate.
❁ Choose peaches that have an even, creamy gold to yellow color. Some varieties have a red blush but it may not always be a sign of ripeness.
When kids help make healthy food, they are more likely to try it. Show kids how to:
❁ rinse blueberries under cool running water.
❁ lightly beat an egg.
❁ sprinkle toppings on crisps or sundaes.
When kids help make healthy food, they are more likely to try it. Show kids how to:
wash tomatoes by rubbing.
spread cheese mixture on bread.
open cans safely to avoid sharp lid edges.
Keep ripe whole tomatoes at room temperature in a single layer in an open container; avoid direct sunlight. Try to use within 5 days. Short refridgerator storage (3 days) can help delay softening but may also reduce flavor.
Tomatoes are in season between July and September, so they taste great and cost less.
Look for tomatoes that are bright in color and have no darkened areas or bruises under the skin. They should feel firm (not soft), but give slightly when you press on them.
