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    Beets

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    Beets

    Beets are deep red, or white in color. Sugar is produced from one variety (Sugar Beets) and the red color is used in food coloring. They may be eaten raw or cooked.

    How to Select

    Choose beets with firm, smooth skins and non-wilted leaves if still attached. Smaller ones are more tender.

    How to Store

    Remove leaves, leaving about an inch of the stems. Use leaves as greens- raw or cooked. Store roots in a plastic bag in refrigerator for up to 3 weeks. Wash before cooking.

    Nutrition Benefits

    Fat free, saturated fat free, cholesterol free, low sodium, excellent source of folate.

    In season from 5/15-11/30

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      Collards

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      Collards

      Collard greens are a member of the cabbage family. They grow as a loose bouquet instead of in a tight “head” like other cabbages. Traditionally slow cooked with pork, they can also be quick cooked like cabbage.

      How to Select

      Choose bunches with dark green leaves with no yellowing.

      How to Store

      Refrigerate collard greens in a plastic bag for up to 5 days.

      Nutrition Benefits

      Fat free, cholesterol free, very low sodium, low in calories, excellent source of vitamin A, vitamin C and folate; good source of calcium and fiber.

      In season from 5/20-11/30

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      Lettuce

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      Lettuce

      Varieties include Bibb, Iceburg, Green Leaf, Red Leaf and Romaine. Lettuce is most often eaten raw in salads, but it can also be braised, steamed, sautéed and even grilled to create a different addition to an entrée or side dish.

      How to Select

      Choose closely bunched, fresh-looking leaves. Avoid brown, wilting edges.

      How to Store

      Rinse and dry lettuce thoroughly on paper towels. Refrigerate in plastic bag for use within 1 week.

      Nutrition Benefits

      Low fat; saturated fat free; sodium free; cholesterol free; low calorie; high in vitamin A; good source of folate.

      In season from 5/20-10/15

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      Cilantro

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      Cilantro

      Also known as Coriander or Chinese parsley, is an annual herb. All parts of the plant are edible, but the fresh leaves and the dried seeds are the parts most traditionally used in cooking.

      How to Select

      Carefully select herbs that aren't wilted, dried-out, or bruised.

      How to Store

      Snip off the bases and fill a jar partially with water and place the stem ends of the herbs into the water in the jar. Cover loosely with a plastic bag and store in the regrigerator.

      Nutrition Benefits

      Fat free; saturated fat free; sodium free; cholesterol free; low calorie; high in vitamin A & C.

      In season from 5/20-11/10

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      Parsley

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      Parsley

      Two types of parsley exist - curley and flat leaf or Italian.

      How to Select

      Carefully select herbs that aren't wilted, dried-out, or bruised.

      How to Store

      Snip off the bases and fill a jar partially with water and place the stem ends of the herbs into the water in the jar. Cover loosely with a plastic bag and store in the regrigerator.

      Nutrition Benefits

      Fat free; saturated fat free; sodium free; cholesterol free; low calorie; high in vitamin K, C, A & vitamins of the B group. Also contains minerals such as potassium, magnesium, calcium and iron.

      In season from 5/20-10/30

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      Cabbage

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      Cabbage

      More than 400 varieties of cabbage are enjoyed worldwide.

      How to Select

      Choose cabbage heads with compact leaves that are heavy for their size.

      How to Store

      Refrigerate cabbage for up to 7 days.

      Nutrition Benefits

      Fat free; saturated fat free; very low sodium; cholesterol free; low-calorie; high in vitamin C.

      In season from 5/25-11/30

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      Endive

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      Endive

      Endive is very closely related to the dandelion plant.

      How to Select

      Select endive heads that are crisp and bright green. Avoid heads with wilted or browning leaves.

      How to Store

      Endive should be stored in the refrigerator for up to 1 week.

      Nutrition Benefits

      Fat free, saturated fat free, cholesterol free, low in sodium, excellent source of fiber. It is also a good source of vitamin C, calcium, iron, phosphorus and potassium.

      In season from 5/25-11/30

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      Escarole

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      Escarole

      Escarole is a leafy green vegetable and member of the chicory family, along with frisée and endive. Escarole has broad, curly green leaves and a slightly bitter flavor. It can be eaten raw, grilled, sautéed, or cooked in dishes.

      How to Select

      Choose escarole that looks green and fresh. Stay away from damaged or browning leaves. Since a lot of dirt and sand can get trapped between its curly leaves, be sure to wash this endive thoroughly before you prepare it.

      How to Store

      Store unwashed with a dampened paper towel in a perforated plastic bag and refrigerate for up to 1 week.

      Nutrition Benefits

      Low fat; saturated fat free; sodium free; cholesterol free; low calorie; high in vitamin A & K; good source of folate and excellent source of fiber.

      In season from 5/25-11/30

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      Turnips

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      Turnips

      Turnips come in all shapes and colors, from round to cylindrical and rose to black. They may be eaten raw or cooked.

      How to Select

      Select pearly, heavy turnips without soft spots and fresh leaves if still attached. Small to medium ones are sweetest.

      How to Store

      Store turnips in the refrigerator in a plastic bag for only a few days since they get bitter with prolonged storage.

      Nutrition Benefits

      Fat free, cholesterol free, low sodium, excellent source of vitamin C.

      In season from 5/25-11/30

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      Carrots

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      Carrots

      Carrots are not always orange and can also be found in purple, white, red or yellow. Carrots were the first vegetable to be canned commercially.

      How to Select

      Choose well-shaped, smooth, firm, crisp carrots with deep color and fresh, green tops. Avoid soft, wilted or split carrots.

      How to Store

      Refrigerate carrots in plastic bag with tops removed up to 2 weeks.

      Nutrition Benefits

      Fat free; saturated fat free; low sodium; cholesterol free; excellent source of vitamin A; good source of vitamin C; low calorie.

      In season from 6/1-11/30

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      Baby Greens

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      Baby Greens

      Some people prefer the soft, light texture of baby greens which also provide slightly more nutrition than plain iceberg.

      How to Select

      Select those that are bright green. Avoid greens that are wilted or with browning leaves.

      How to Store

      Keep greens in the bag you receive them and allow them to breathe. Store in the crisper of your refrigerator and use within about 10 days.

      Nutrition Benefits

      Fat free, saturated fat free; low calory; good source of vitamin A, C, and K. They may also contribute some calcium and iron.

      In season from 6/5-9/30

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      Basil

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      Basil

      Basil is an annual herb of the mint family, native to central and tropical Asia and Africa (some say it originated in India).

      How to Select

      Carefully select herbs that aren't wilted, dried-out, or bruised.

      How to Store

      Snip off the bases of the stems and placing the bunch in a jar with an inch or two of water at the bottom. Store at room temperature in a light area, but out of direct sunlight.

      Nutrition Benefits

      Fat free; saturated fat free; sodium free; cholesterol free; low calorie; high in vitamin K & A and minerals such as iron and magnesium.

      In season from 6/5-9/30

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