Broccoli is a cabbage family vegetable grown for its nutritious flower heads.
Choose odorless broccoli heads with tight, bluish-green florets.
Refrigerate broccoli and use within 3-5 days.
Low fat; saturated fat free; low sodium; cholesterol free; high in vitamin C; high in folate; good source of dietary fiber; good source of potassium.
In season from 6/1-7/1
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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.
Choose well-shaped, smooth, firm, crisp carrots with deep color and fresh, green tops. Avoid soft, wilted or split carrots.
Refrigerate carrots in plastic bag with tops removed up to 2 weeks.
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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Cherries are not native to this country. The fruit was brought to America by ship with early settlers in the 1600s. You can find both sour and sweet cherries growing in NJ.
Select firm, red cherries with stems attached. Avoid soft, shriveled or blemished cherries.
Refrigerate cherries for up to 10 days.
Fat free; saturated fat free; sodium free; cholesterol free; good source of vitamin C; good source of potassium.
In season from 6/5-6/30
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Some people prefer the soft, light texture of baby greens which also provide slightly more nutrition than plain iceberg.
Select those that are bright green. Avoid greens that are wilted or with browning leaves.
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.
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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Green peas, also called Sweet or English peas, grow on vines which are often supported by a pole. They can be eaten raw or cooked.
Choose firm, bright green, medium-sized pods with no signs of decay or wilting.
Refrigerate peas in a perforated plastic bag for 3-5 days. Shell peas immediately before using.
Fat free, cholesterol free, sodium free, excellent source of vitamin C, good source of vitamin A, folate and dietary fiber.
In season from 6/5-7/5
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Basil is an annual herb of the mint family, native to central and tropical Asia and Africa (some say it originated in India).
Carefully select herbs that aren't wilted, dried-out, or bruised.
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.
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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The highbush blueberry is indigenous to NJ and was first cultivated in Whitesbog. The blueberry became the official state fruit of New Jersey in 2004. Hammonton, NJ is referred to as "the blueberry capital of the world and ranks 5th in blueberry production in the U.S.
Choose firm, plump, dry blueberries with dusty blue color and uniform in size.
Refrigerate blueberries for 10 days to 14 days.
Low fat; saturated fat free; sodium free; cholesterol free; good source of dietary fiber; good source of vitamin C.
In season from 6/15-8/15
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New Jersey offers a variety of beans including cranberry, fava, green, lima, pole green, snap, yellow and wax to name a few.
Choose fresh, well colored beans that snap easily when bent.
Refrigerate green beans in plastic bag, use within 1 week.
Fat free; saturated fat free; sodium free; cholesterol free; low calorie; good source of fiber; good source of vitamin C.
In season from 6/15-10/31
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Squash are fleshy vegetables protected by a hard rind. They belong to the plant family that includes melons and cucumbers.
For all squash varieties, choose glossy, small- to medium-sized squash, heavy for size.
Refrigerate summer squash for use within 3-4 days.
Fat free; saturated fat free; sodium free; cholesterol free; low calorie; high in vitamin C.
In season from 6/15-10/15
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The flower of zucchini plants is also edible.
Look for zucchini with a slightly prickly, but shinny skin. The skin should be firm and free of cuts and bruises.
Store zucchini in a plastic bag in the refrigerator for 4 to 5 days. Do not wash it until you are ready to use it. Cooked zucchini can be stored in the refrigerator as well, but should be used with in 2 days.
Fat free, saturated fat free, sodium free, cholesterol free, low-calorie, high in vitamin C.
In season from 6/15-10/15
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People have been eating onions since prehistoric times.
Choose onions that are firm and dry with bright, smooth outer skins.
Store whole onions in a cool, dark, well ventilated place for use within 4 weeks. Refrigerate cut onions in a tightly sealed container for use within 2-3 days.
Fat free; saturated fat free; very low sodium; cholesterol free; high in vitamin C; good source of dietary fiber.
In season from 6/20-10/31
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Famous for our Jersey Tomatoes, NJ ranks 3rd in the nation in production.
Choose tomatoes with bright, shiny skins and firm flesh.
Store at room temperature away from direct sunlight, for use within 1 week after ripe. Tomatoes taste best if not refrigerated; refrigerate only if you can’t use them before they spoil.
Low fat; saturated fat free; very low sodium; cholesterol free; low calorie; high in vitamin A; high in vitamin C; good source of potassium.
In season from 6/20-10/5
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