Four Weeks of Healthy Menus - Winnipeg Regional Health Authority

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Vegetables and Fruit in SeasonWhen vegetables and fruit are in season, they tend to be cheaper and fresher. Visit your local farmers’ market or grocery store for fresh, inseason produce.VegetablesAsparagusBeansBeetsBroccoliBrussels SproutsCabbageCarrotsCauliflowerCeleryCornCucumberEggplantGarlicLeeksLettuceMushroomsOnionsParsnipsPeasPeppersPotatoesRadishesRutabagaSpinachSproutsSquashTomatoesZucchiniFresh Manitoba Produce Stored Manitoba Produce Fresh Imported ProduceJAN FEB MAR APR MAY JUN JUL AUG SEPT OCT NOV DECFruitJAN FEB MAR APR MAY JUN JUL AUG SEPT OCT NOV DECAppleChokecherryCrabappleCurrantGooseberryHighbush CranberryPincherryPlumRaspberry (Fall bearing)Raspberry (Summer bearing)SaskatoonSeabuckthornSour CherryStrawberry (Day-neutral)Strawberry (June-bearing)Source: Manitoba Agriculture, Food and Rural Initiatives48
Storing Vegetables andFruit at HomeGeneral GuidelinesStoring fresh vegetables and fruit properly at home helps to prevent spoiling, preventsyou and your family from getting sick, ripens some fruit and helps you get the most valuefor your money. If you do not store some vegetables and fruit properly, they may losenutrients and flavour.Some fruits don’t ripen after they are picked. Other fruits will keep ripening after theyare picked. Fruits such as apples, tomatoes and bananas naturally produce a gas called“ethylene”, which helps to ripen fruit. If vegetables are exposed to ethylene gas, they willspoil more easily. Store your vegetables and fruit in separate drawers in the fridge.After you cut fresh vegetables and fruit, use them up quickly or store in a tightly coveredcontainer in the fridge for no more than two or three days. If you leave cut vegetables orfruit at room temperature for more than two hours, throw them out.Other than leafy greens, do not wash fresh vegetables and fruit before storing them.Washing will cause it to spoil more quickly. Wash produce under clean, cold runningwater just before you prepare or eat it. Wash even if you plan to remove the peel. Besure to wash your hands and use clean cutting boards and utensils when you prepareproduce.To get the most for your money, follow the storage times, temperatures and special tipsin the charts below. Whole vegetables and fruit can be stored longer than the timesshown, but they may lose nutrients and flavour.Storing VegetablesLeafy GreensLeafy greens like iceberg, romaine, Boston, Bibb, green and red leaf lettuce and spinachwill stay fresher if you wash them before you store them. Follow these steps:1. Wash with clean, cold running water.2. Discard wilted or bruised leaves.3. Carefully dry leaves in a salad spinner or on paper towels.4. Store leaves in a salad spinner or wrap the lettuce loosely in paper towels and store ina sealed plastic bag or container.5. Use within one week.Lettuce can turn pinkish-brown when exposed to air or ethylene. You can still use thelettuce if you trim <strong>of</strong>f the brown ends first.Lettuce and spinach bought in airtight packages should be refrigerated in thesepackages. Open and wash them just before using.49
Page 1: Four Weeks ofHealthy MenusWith Groc
Page 5 and 6: IntroductionWho can use these menus
Page 8 and 9: NOTES8
Page 10 and 11: Week One MenuLEGEND* recipes are pr
Page 12 and 13: Week One RecipesThe number of servi
Page 14 and 15: Tossed SaladMakes 1 serving (1 serv
Page 16 and 17: SconesMakes 12 scones (1 serving =
Page 19 and 20: Mini PizzaMakes 1 serving1¼ cup½
Page 21 and 22: Week 2
Page 23 and 24: Week Two Grocery ListNote: The item
Page 25 and 26: BannockMakes 6 servings (Cut evenly
Page 27 and 28: Apple CrispMakes 4 servings (1 serv
Page 31 and 32: Week Three Grocery ListNote: The it
Page 33 and 34: Tuna SaladMakes 1 serving (1 servin
Page 35 and 36: Beef StroganoffMakes 4 servings (1
Page 39 and 40: Week Four Grocery ListNote: The ite
Page 41 and 42: Garlic ToastMakes 1 serving (1 serv
Page 43 and 44: Blank MenuLEGEND* recipes are provi
Page 45 and 46: Best BuysHealthy eating starts with
Page 47: MEAT & ALTERNATIVESMeat• Buy less
Page 51 and 52: Storing FruitTo ripen fruit, follow
Page 53 and 54: Food SafetyStoring Food SafelyFoods
Page 55 and 56: Clean• Always wash your hands wit
Page 57: VegetablesTry caraway seeds, chili

Four Weeks of Healthy Menus - Winnipeg Regional Health Authority

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