Eat What We Grow

77 Pages·2005·1.31 MB·English

Eating WWhatt Wee Groow:
Chooosing aand Prreparinng Verrmont--Growwn Fruits
& Veegetables
Acknowledgements
Introduction

Recipes and more

Apples
Asparagus
Beets
Blackberries & Raspberries
Blueberries
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Corn
Cucumbers
Eggplant
Green Beans
Greens for cooking
Herbs
Jerusalem Artichoke
Kohlrabi
Leeks
Melons
Peas
Peppers
Potatoes
Pumpkins
Rhubarb
Root Vegetables
Salad Greens
Spinach
Strawberries
Tomatoes
Winter Squash
Zucchini/Summer Squash

References
Acknowledgments
Authors:
Linda Berlin, Nutrition Specialist, UVM Extension
Sara Burczy, Nutrition and Food Specialist, UVM Extension
Kelley Chaloux, Vermont Anti-Hunger Corps Member
Heather Danis, EFNEP (Expanded Food and Nutrition Education Program) Coordinator,
UVM Extension
Dianne Lamb, Family Development and Nutrition Specialist, UVM Extension
Diane Mincher, Nutrition and Food Safety Specialist, UVM Extension
Karen Schneider, Food Safety Specialist, UVM Extension
Dale Steen, Nutrition and Food Safety Specialist, UVM Extension
Michele Wheeler*, Vermont Farm Share Program Coordinator, Northeast Organic Farming
Organization - Vermont (NOFA-VT)
Editor:
Meg Ashman, Publications Editor, UVM Extension
Graphic Designer:
Robert Fardelmann, Graphics Director, UVM Extension
Photographer:
Laury Shea
Recipe Support/Organization:
Rose Goodman, Secretary, UVM Extension
Proofreader:
Cathy Yandow, Information Systems Assistant, UVM Extension
* Special thanks to Michele Wheeler for her substantial contributions to this book. Michele coordinates the
Vermont Farm Share Program, which provides low-income families with half-price memberships in Com-
munity Supported Agriculture programs all across the state. Vermont Farm Share is sponsored by the
Northeast Organic Farming Association of Vermont (NOFA-VT), a nonprofit membership organization of
farmers, gardeners, and consumers. NOFA-VT works to promote a healthy, safe food system in Vermont.
For more information about Farm Share or any other NOFA-VT programs, call 434-4122, or find them on
the Web at www.nofavt.org.
ii
Introduction
and handling of fruits and if you think about it, what
vegetables to maintain fresh- tastes better than a Vermont-
ness and decrease waste. grown ripe tomato, crisp
Under each section de- apple, or fresh ear of corn? If
voted to a particular fruit or you like to eat well, then
Overview
vegetable, discover interest- you’ve surely tasted our local
ing tidbits about the history produce.
Welcome to Eating What and nutritional value of the In addition to taste and
We Grow: Choosing and Prepar- produce, as well as the herbs the positive connection that
ing Vermont-Grown Fruits and that are good choices to use most people make with the
Vegetables. This book is de- when preparing the item. In concept of Vermont-grown,
signed to help you select, the pocket of the book, find a there are lots of other reasons
store, prepare, and enjoy the list of resources for further that you might choose to pur-
abundance of produce grown information, as well as a chase fruits or vegetables
in our state. We are all fortu- guide to Vermont’s farmers’ grown in Vermont.
nate to live in a place as beau- markets and Community If you shop at your local
tiful as Vermont with rolling Supported Agriculture (CSA) farmers’ market, then you
farmland as far as the eye farms. To learn more about might meet the farmer who
can see. We hope that the how CSA farms work, see the grew the food. This means
Vermont producers who section on where to purchase that you can ask questions
make their livelihoods on locally grown produce. Con- about how it was grown. Or
farms will prosper for years sider your journey through if you don’t ask questions, be-
to come. By purchasing Ver- this book the beginning of cause it is grown locally you
mont-grown produce, we a lifelong adventure into may feel more confident
can all contribute to the the world of delicious Ver- about the care that went into
future success of Vermont mont-grown fruits and producing the item.
agriculture. vegetables. Foods grown locally are
While most of this book also likely to be pretty fresh.
provides tasty, nutritious reci- If you buy produce at the
pes that feature Vermont- farmers’ market, then chances
grown produce, the book of- are it was picked within the
fers much more. Take some past day. Vermont-grown pro-
time to explore the beginning duce sold through a super-
pages. Check out the seasonal Why buy foods market or other store may
calendar (page 4) that will also be fresher than the same
produced locally?
give you an idea of when lo- type of food shipped in from
cal produce is available. Read another part of the country.
about the nutritional value of Foods grown in Vermont Freshness can be an advan-
fresh produce, and the pow- hold a special place in most tage for a number of reasons.
erhouse fruits and vegetables people’s hearts for many rea- The more recently a fruit or
that are the best sources of sons. Vermont brings to mind vegetable was picked, the
key nutrients. Become more a purity that people like to more likely it is to be high in
informed about the storage connect with their food. And some vitamins that are lost
1
over time. Fresh produce also and times, check the current
stores longer when you get list in the back pocket of this
home, giving you more time book.
to use it before it goes bad.
CSA Farms
And finally, fresh produce
A Community Supported
usually tastes better than Where to
Agriculture (CSA) farm sells
something that was sitting
purchase locally
season ‘subscriptions’ each
around for a while.
In addition to the benefits grown fruits and spring. This means that a
household pays a set price to
that you might experience di-
vegetables
receive a bag of just-picked
rectly from purchasing food
produce each week during
grown locally, there are other
the growing season. There are
reasons to think about pur- While many stores and
often fruits, herbs, flowers, or
chasing locally grown prod- markets offer a wide selection
pick-your-own crops in addi-
ucts. By buying food pro- of produce, not all of them
tion to the vegetables. Mem-
duced on local farms, you are carry locally grown items.
bers get to know and support
helping to keep those farms in Often there is a sign that says
a local farm through their
business. Not only is this something is locally grown,
participation in a CSA. Each
good for the farmer, but ev- but not always. You may
farm sets its own price, share
eryone can enjoy the beautiful need to ask. The following
sizes, and length of season.
rural landscapes for which descriptions give you an idea
Check the back pocket of this
this state is known. of places to go for local, fresh
book for an up-to-date list of
The indirect impact that fruits and vegetables.
CSAs in Vermont.
your purchase has on the en-
Roadside Farm Stands
vironment is another consid-
Food Co-ops and Natural
This is the most informal
eration. A lot more fossil fuel
Food Stores
method of selling directly to
may be used transporting a
These stores often support
customers. Farm stands range
head of lettuce from Califor-
Vermont growers by selling
from highly organized large
nia than is used getting it to
an assortment of locally
farm operations down to a
the store or farmers’ market
grown produce in season. For
neighbor selling off a bumper
from the farm down the
freshness and superior flavor
crop of cucumbers from a
road. More use of fossil fuel
varieties, check out the selec-
card table in the driveway.
means more polluted air.
tion at a store near you.
Keep an eye out this summer
While there are many fac-
for roadside stands. It’s a fun
tors to think about when de- Supermarkets
way to buy fresh foods at a
ciding what food to purchase, Some chain supermarkets
reasonable cost.
cost is often a main consider- will stock locally grown pro-
ation if you’re on a tight bud- Farmers’ Markets duce—usually from larger
get. A locally grown item may As community gathering commercial growers. To in-
be more expensive because it places, farmers’ markets offer crease the availability of Ver-
costs more to grow food on fresh-picked produce, farm- mont-grown foods at a chain
smaller farms that don’t use processed products, and lo- supermarket, be sure to talk
as much machinery, so the lo- cally made crafts. Vermont to the produce manager and
cal farmer has to charge more has farmers’ markets in small let him or her know that you
to make a living. Only you towns and cities all around would like to have locally
can decide whether the ad- the state. Markets usually run grown foods offered as an
vantages of purchasing the lo- from June until the end of Oc- option.
cal item outweigh the costs. tober. For locations, days,
2
gust, when there isn’t much ing “eat your vegetables.” But
local lettuce around because you may not know just how
the weather is often too hot important they really are. We
for lettuce to do well. But now know that eating lots of
when the weather cools down fruits and vegetables is one of
When again in September, local let- the most important choices you
tuce does well. Notice that the can make to help maintain
local produce is
area under September is your health. Research shows
available shaded for lettuce to show its that eating plenty of fruits and
availability. vegetables may help lower
On the chart you will also your risk of certain diseases,
The Vermont growing sea-
notice that some locally including heart disease and
son is shorter than in many
grown products may only be cancer. Yet most Americans,
other places across the coun-
available for a few weeks dur- including children, eat less
try. The chart on the next
ing the year, such as aspara- fruits and vegetables than are
page will give you a general
gus and strawberries. Other recommended in the Dietary
idea of when you can expect
items have a much longer pe- Guidelines.
to see local produce available.
riod of time that they are
(Availability depends on the
available, due to when they Variety
amount of rain and sun, as
can be grown and/or the
The Dietary Guidelines for
well as on what methods the
length of time they can be
Americans say to choose a vari-
grower uses to extend the
stored. Examples of items that
ety of fruits and vegetables each
season.) When you’re plan-
are available over a longer
day. Trying many colors and
ning meals before you go to
period of time include broc-
kinds of produce helps to en-
the store, try to keep in mind
coli and carrots. Although the
sure you’ve gotten the range of
the produce that you are
chart ends with October, Ver-
nutrients you need. You can
likely to find in-season, and
mont-grown crops that can be
also choose fresh, frozen,
fit it into your menus.
stored for a long period of
canned, or dried items. All in
If you aren’t familiar with
time may still be available in
all, there is a wide range of
reading this type of chart, it
the store in November, when
options available to meet daily
may take a little time to un-
the snow is falling.
requirements. However, buy-
derstand. Looking at the
ing fresh, locally grown fruits
chart, you’ll see that one of
and vegetables in season is
the first vegetables to be har-
likely to give you both good
vested in Vermont is parsnips
nutrition and great taste.
(included with “root veg-
etables”). You know this be-
Serving sizes
cause the area that is shaded
Fruits and
for parsnips is at the very be- Try to eat at least 5 cups of
vegetables:
ginning of the chart, under fruits and vegetables every day
the month of May. Look at Nutritious (2 cups from the Fruit Group and
another vegetable, such as 3 from the Vegetable Group),
options
lettuce, listed with “salad along with a variety of other
greens.” You’ll see that lettuce wholesome foods. The follow-
is available early in the sea- ing each count as one cup from
You probably know that
son, often starting around the the Fruit or Vegetable Group:
eating fruits and vegetables is
middle of May. Then there is
good for you. We heard it so
a period of time in the middle 1 cup cut-up raw or cooked
much as children that most of
of the summer, during Au- fruit or vegetable
us can still hear a parent say-
3
When local produce is available
Vegetables May June July August September October
root vegetables:
parsnip, turnip, rutabaga parsnip turnip rutabaga
herbs herbs
greens for cooking greens for cooking
salad greens, lettuce salad greens, lettuce salad greens, lettuce
asparagus asparagus
Jerusalem artichoke Jerusalem artichoke
rhubarb rhubarb
spinach spinach spinach
kohlrabi kohlrabi
peas peas
beets beets beets
broccoli broccoli broccoli
carrots carrots
green beans green beans
cucumbers cucumbers
zucchini and other zucchini and other
4 summer squash summer squash
tomatoes tomatoes
cabbage cabbage
corn corn
eggplant eggplant
peppers peppers
potatoes potatoes
cauliflower cauliflower
leeks leeks
winter squash winter squash
Brussels sprouts Brussels sprouts
ppuummppkkiinnss pumpkins
Fruit
strawberries strawberries
blueberries blueberries
melons melons
blackberries and blackberries and
raspberries raspberries
apples apples
1 cup fruit or vegetable juice Orange vegetables
2 cups leafy salad greens
• orange winter squash
Two- to 3-year-old chil-
• carrots
dren need the variety that
• pumpkin
older children need, but may
need fewer calories. Fruit and
Starchy vegetables
vegetable storage
Nutrients • corn
• green peas and safety
Most fruits and vegetables
are naturally low in fat, calo- • potatoes
ries, and sodium. And be-
Although a food safety
cause they are plant foods, Other vegetables
concern related to fruits and
they contain no cholesterol.
• asparagus vegetables is bacterial con-
Fruits and vegetables provide
• beets tamination, the use of pesti-
many essential nutrients and
cides is often the first thing
• Brussels sprouts
other food components im-
that comes to mind when
• cabbage
portant for health. Many are
people think about the safety
especially rich in beta-caro- • cauliflower
of produce. Herbicides,
tene (which forms Vitamin A), • cucumbers
chemical fertilizers, fungi-
Vitamin C, and fiber. Some
• eggplant cides, preservatives, waxes,
are good sources of other nu-
• green beans and dyes are also used in the
trients such as folacin, potas-
• green or red peppers mass production and distri-
sium, calcium, iron, and mag-
bution of food. Concerns
• parsnips
nesium. While it is hard to
may include the impact that
keep track of all of the nutri- • tomatoes
use of chemicals has on the
ents in each fruit or vegetable, • turnips
environment or the health of
it is easier to remember which • zucchini
farm workers, or the risk to
fruits and vegetables provide
consumers. Understanding
the most nutrients.
Along with eating at least more about how the food you
Vegetables are organized
5 cups of fruits and veg- purchase is grown, and what
into subgroups, based on
etables every day, round out you can do at home to make
their nutrient content. The
your food intake by eating your food as safe as possible
lists below show Vermont-
the right amount of foods to consume, can help to ease
grown vegetables according
from the Grain Group, Milk these worries.
to subgroup. Be sure to in-
Group, and Meat & Beans Bacterial contamination
clude items from each sub-
Group. To find out how much is cause for concern because
group in your selections.
of these foods is right for you, each year some people get
Dark green vegetables visit www.mypyramid.gov. sick from foods that have not
When you are selecting food been properly handled,
• broccoli
choices from these groups, refrigerated, or cooked.
• collard greens
remember to go easy on Although fruits and veg-
• dark green leafy lettuce added fat, salt, and sugar. etables are rarely linked with
• kale By fueling your body wisely, such illness, it is still impor-
• mustard greens you’ll be on your way to bet- tant to follow food safety
ter health. Start today by eat- guidelines when handling
• romaine lettuce
ing lots of fresh, Vermont- produce.
• spinach
grown fruits and vegetables!
5
At the market etable drawer if you have some produce will actually
Try to find fresh-looking one. All fruits and vegetables soak up the water and soap.
fruits and vegetables that are should be covered and placed Washing in slightly warm
not bruised, shriveled, in the refrigerator within two water will bring out the fla-
moldy, or slimy. Buy most hours of peeling or cutting. vor of the fruit and vegetable
fresh fruits and vegetables as To keep foods fresh and tasty, you are preparing. But use
you need them, unless you maintain a clean and cold the coldest water possible for
plan on preserving them refrigerator. Throw away all produce that you will use to
(canning, freezing, or drying) produce that you have kept make a salad. It will make the
for later use. Handle produce for too long. Signs that it is salad crisp.
gently—bruising can lead to time to discard old produce Washing fragile berries
spoilage and wasted money. include mold, sliminess, or a can be tricky. If you have a
If you are concerned about bad smell. kitchen sink sprayer, use it
pesticides, consider buying with a colander or wire bas-
Preparation
organic produce that is ket so you can gently rotate
Wash your hands: Use hot,
grown without pesticides or the fruit as you rinse. If you
soapy water and rub for at
other chemicals. Or, if or- don’t have a sprayer, place
least 20 seconds. Wash your
ganic is not available, con- the fruit in a colander or wire
hands before any food prepa-
sider buying non-organic basket and move it in and out
ration; after handling raw
locally grown produce. In of a big sauce pot of warm
meat, poultry, or seafood; and
general, local produce may water. However, don’t leave
after using the bathroom,
not have to be treated with the fruit sitting in water be-
changing diapers, or han-
as many chemicals as foods cause the water will be ab-
dling pets.
that are to be shipped a long sorbed and lower the fruit
distance and stored for a Wash your fruits and veg- quality.
longer time. However, keep etables: When you are ready to After washing, peel and
in mind that organic or other eat, remember that the most discard outer leaves and
local produce might be more important thing you can do is rinds. Hearty vegetables such
expensive. to wash all fruits and veg- as potatoes and carrots can be
etables in clean drinking scrubbed, leaving the nutri-
At home water before eating them. tious skins.
This applies to all fruits and
Wash the counter and the cut-
Storage
vegetables, even if you don’t
ting board, knives, and other
Put produce away
eat the rind or skin, such as
utensils you use to prepare fruits
promptly. Normally you do
melons and oranges. Bacteria
and vegetables: Clean the sur-
not want to wash it before
and other germs are naturally
faces and utensils with soap
you store it. Just remove any
on the surface of foods grown
and water if they have had
lose dirt. One exception is
in or near the ground. When
contact with raw meat or
leafy greens, such as lettuce,
you cut into them without
poultry. Raw meat or poultry
which should be rinsed,
washing first, you move the
can transfer germs to your
shaken to remove excess
germs from the outside to the
fruits and vegetables if they
water, and stored in a con-
inside of the fruit or veg-
are both cut on the same sur-
tainer to maintain crispness.
etable.
face without carefully wash-
Do not forget to wash leafy
It is not necessary to use
ing the surface in between.
greens again, just before
soap or detergent when
This is called “cross-contami-
eating.
washing fruits and vegeta-
nation” and can lead to seri-
Keep most produce in the
bles. The detergent might not
ous illness.
refrigerator, using the veg-
be properly rinsed off, and
6
Serving
Hold prepared fruit sal-
ads and other cut-produce
items in the refrigerator until
just before serving. Don’t
leave any food that needs to
be kept cold out of the refrig-
erator for more than 2 hours.
7