Fresh/Raw: Serve sticks or thin rounds with your favorite dip, or grate and toss in a salad.
❁ Choose firm, smooth skinned sweet potatoes without cuts, soft spots or bruises.
❁ Fresh sweet potatoes are likely to be lowest cost and best quality from October to January.
❁ Frozen and canned sweet potatoes (yams) are available year-round.
When kids help make healthy food, they are more likely to try it. Show kids how to:
❁ swish greens in a bowl of water to remove dirt.
❁ tear or cut leaves away from thick or tough stems
■ Wrap greens in a damp paper towel and refrigerate in an open plastic bag or container. Use most greens within 5 to 7 days for best quality.
■ Wash greens just before using to reduce spoilage.
1. Swish leaves in a large bowl of cool water.
❁ Choose greens that look crisp. Avoid wilted or yellowing leaves and browned stalks.
❁ Greens may be fresher and cost less when they are in season. Most are available spring through summer or fall. Kale, mustard greens and collard greens are available during the winter months.
Cook grains in large batches to use later:
❁ Divide cooked, cooled grains into single-use amounts in freezer bags or containers. Label and date. Refrigerate or freeze.
❁ Use refrigerated cooked grains within 3-4 days. Use frozen cooked grains within 2-3 months.
■ Heat, air and light can make whole grains taste and smell rancid. Store whole grains in:
❁ Look for the whole grain stamp on packaged foods.
❁ Use cooked whole grains for salads, breakfast bowls, or a dinner side dish.
❁ Try whole grain pasta. It is firm and has a nutty taste.
❁ Bulk bins allow you to buy just the amount you need or can use within a month or two. Cost may be less than packaged grains.
❁ Whole grains should smell faintly sweet and pleasant or have no odor at all. Avoid grains that smell unpleasant or musty.
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.
