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    Garlic Scapes

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    Garlic Scapes

    Garlic scapes are the flowering stems of the garlic plant. Farmers usually cut these off to allow the bulbs to grow larger, but the scapes themselves are tender and edible, with a taste milder than that of the cloves.

    How to Select

    Make sure the bottom ends of the scapes you purchase are not “woody”, i.e., check that they are tender enough to be edible.

    How to Store

    Store garlic scapes in the refrigerator for up to a month.

    Nutrition Benefits

    Great source of manganese, vitamin B6, vitamin C, and selenium.

    In season from 5/1-5/31

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    Scallions

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    Scallions

    Scallions are vegetables of various Allium onion species. Scallions have a milder taste than most onions. Their close relatives include the garlic, shallot, leek, chive, and Chinese onion.

    How to Select

    Choose clean, uniform, firm, crispy stalks about pencil-thin size featuring well-formed, green color tubules. Avoid those with withered, yellow discolored, dry tops.

    How to Store

    Wash in cold water, gently pat them dry using moisture absorbent cloth and store inside the refrigerator placed in a perforated plastic bag. Well- preserved scallions should last for up to 1 week.

    Nutrition Benefits

    Fat free; saturated fat free; cholesterol free; low calorie; high in dietary fiber; excellent source of fiber; high in vitamin A, C & K; high in iron and calcium.

    In season from 5/1-12/31

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    Strawberries

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    Strawberries

    On average, there are 200 tiny seeds on every strawberry.

    How to Select

    Choose shiny, firm strawberries with a bright red color. Caps should be fresh, green and intact. Avoid shriveled, mushy or leaky berries.

    How to Store

    Do not wash strawberries until ready to eat. Store in refrigerator for 1-3 days.

    Nutrition Benefits

    Fat free; saturated fat free; sodium free; cholesterol free; high in vitamin C; high in folate.

    In season from 5/15-6/15

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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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