Soulful Recipes - Champions for Change

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Storing Whole Fruits and Vegetables for Better Flavor (continued) reFrigerATor STorAge Use all refrigerated fruits and vegetables within a few days since longer storage causes loss of flavor and nutrients. Keep fruits separated from vegetables in the refrigerator to prevent over-ripening. Produce items that should be stored in the refrigerator include: Apples Figs Bok Choy Cauliflower Greens Radishes Apricots Grapes Broccoli Celery Lettuce Spinach Berries Artichokes Brussels Sprouts Corn Mushrooms Sprouts Cherries Asparagus Cabbage Green Beans Okra Yellow Squash Cucumbers Beets Carrots Green Onions Peas Zucchini Keep iT SAFe! • • • • • In the grocery cart and at home, keep produce separated from raw meat, poultry, and seafood. At home, store all fresh-cut and ready-to-eat produce in the refrigerator to keep it cold. Keep produce stored on the countertop away from direct sunlight to prevent flavor and nutrient loss. Signs of spoilage include bad odor, discoloration, mold, and mushy texture. Wash all whole fruits and vegetables just before eating, including items with thick skins like melons. For more information on fruits and vegetables, refer to the Produce Quick Tips at www.cachampionsforchange.net. Postharvest Technology Research & Information Center, University of California, Davis, Division of Agriculture and Natural Resources IntroductIon 8
Herbs and Spices What makes food delicious? Flavor. Herbs and spices are key ingredients that add flavor to your food. You can use fresh or dried herbs and spices or try using mixtures to create a variety of tasty new flavors for foods you usually eat. did you Know? • Herbs and spices are calorie free. • • • • Using herbs and spices will help you cook with more flavor, using less fat, salt, and sugar. Lower the cost of herbs and spices by growing your own in a container or backyard garden. Try the “ethnic” food isle at your grocery store for low-cost bags of dried herbs and spices. Use the herbs, spices, and mixtures below to add flavor to your dishes: desserts Savory Spicy Allspice Basil Black pepper Cinnamon Cumin Cayenne pepper Ginger Garlic Chili powder Nutmeg Oregano Paprika Vanilla Rosemary Sage Thyme "Afternoon in the Park" – Michael Cunningham IntroductIon 9
Page 1: Soulful Recipes building healthy tr
Page 4 and 5: ½ cup of fruit A Handy Guide to He
Page 6 and 7: Recommended Cups of Fruits and Vege
Page 8 and 9: Dash = 1 ⁄8 teaspoon or less Meas
Page 13 and 14: Breakfast Recipes
Page 15 and 16: Strawberry Smoothie A cool start to
Page 17 and 18: 15 breakFaSt Makes 6 servings. 1 pa
Page 19 and 20: 17 breakFaSt Makes 6 servings. 1 cu
Page 21 and 22: 19 breakFaSt Makes 8 servings. 4-in
Page 23 and 24: Side Dish Recipes
Page 25 and 26: Makes 10 servings. 1 cup per servin
Page 27 and 28: 25 SIde dISheS Makes 12 servings.
Page 29 and 30: 27 SIde dISheS Makes 10 servings.
Page 31 and 32: 29 SIde dISheS Makes 8 servings. 1
Page 37: 35 SIde dISheS Makes 10 servings.
Page 40 and 41: Spotlight On: Sunday Dinner Souther
Page 42 and 43: 40 MaIn dISheS Makes 8 servings. 1
Page 52 and 53: Spotlight On: California Greens Col
Page 54 and 55: Makes 9 servings. 3-inch square pie
Page 56 and 57: 54 MaIn dISheS Makes 8 servings. 2-
Page 58 and 59: Spotlight On: Fresh, Frozen, Canned
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Spotlight On: California Sweet Pota
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60 SnackS & deSSertS Makes 6 servin
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cut here Cookbook Evaluation Form Y
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Acknowledgements The Soulful Recipe
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Soulful Recipes - Champions for Change

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