What's cooking this season

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what’s cooking in SPRING fresh food BLUEBERRY OKRA SWEET BELL PEPPER HERBS Varieties: Cilantro, Parsley, Basil CANTALOUPE ASPARAGUS Varieties: White, Purple BROCCOLI at the market Choose blueberries that are firm and have a lively blue color with a white bloom. Avoid berries that are dull in color, soft, or moldy. When buying okra, you want to look for bright green okra with unblemished skin. The okra should be firm but not hard. Choose peppers that are bright in color with smooth, firm skin. Stems should be green and fresh. A large variety of herbs are available during spring, such as basil, dill, parsley, rosemary, cilantro, and oregano. Choose herbs that are lively and bright in color. Avoid bunches that have discolored leaves. Choose fruits that are heavy for their size. When you tap against the fruit, it should sound deep as a sign of ripeness. When pressing against the stem, it should give slightly. The ripe fruit should also smell like cantaloupe. Asparagus stalks should be rounded. The stems should be firm and thin, with green or purplish tips. Choose heads with compact florets, with a dark rich green color. Avoid any heads with yellowing or browning. The stalk and stems should be firm, without soft spots or bruising. storage Before storing, remove any moldy or soft blueberries. Store in a sealed container in the refrigerator for up to 3 days. Refrigerate okra pods in a plastic bag for up to 3 days. Store bell peppers in the refrigerator. Sliced bell peppers should be stored in a sealed container or plastic bag and used within 5 days. Wrap herbs with a damp paper towel. Seal in a plastic bag in the refrigerator for up to 1 week. Store ripe fruits directly in the refrigerator for 3-4 days. Unripe fruits can be stored at room temperature for a few days to allow ripening. Cut fruit should be stored in a sealed container in the refrigerator. Store asparagus in the refrigerator with the tips wrapped in damp paper towels. Use within 1 week. Seal broccoli in a plastic bag and store in the refrigerator for up 10 days. preparation Rinse berries before eating. Best eaten raw, but can also be cooked as in jam or tarts. Add to hot or cold cereals. Freeze berries if not using within 3 days. Wash in a bowl of cold water, remove the stem end and cut as desired. Prepare okra with vinegar or an acidic food such as tomato to prevent it from becoming slimy. Wash bell peppers before using. Can be eaten raw or cooked. Slice bell pepper in half and remove the seeds before using. Rinse herbs before using. Chop herbs just before using to prevent browning. Fresh herbs can also be dried in a lowtemperature oven. Wash fruits before slicing. Cut off a small section from the top and bottom to make a stable base. Slice the rind off, cut in half and remove seeds. Cut fruits into pieces or slices. Best eaten raw. Asparagus is best when cooked quickly to retain its crispness. Rinse before cooking. Trim or peel any woody ends, as they can be tough or stringy. Wash broccoli before using. Can be eaten raw or cooked, but avoid overcooking.
ONIONS CABBAGE Varieties: Green, Red FIG Varieties: Black Mission, Green CARROTS CORN BLACKBERRY SWEET POTATOES BEETS Varieties: Golden, Red Choose firm dry onions with shiny, thin skin. Choose cabbage heads that are firm and heavy for their size. The leaves should be shiny and crisp, free of cracks, bruises or blemishes. Look for figs that have a rich, deep color and that are plump and tender, but not mushy. Figs should have firm stems and should be free of bruises. Carrots should be firm and smooth, with a bright color. The deeper the color, the more nutrients present. Avoid carrots that feel mushy or soft. For quality choose the plumpest ears of corn in the bushel. If you want to take a peek inside, just slightly open near the silk of corn. Choose fruit that is plump and firm, not wrinkled or dried out. Look for berries that are deep purple to black in color. Avoid berries with fuzz or mold. Choose firm, small to medium sized sweet potatoes with firm skin. Choose small or medium sized beets with firm, smooth skin and deep in color. If greens are attached, choose beets with lively, fresh green tops. Store in a dry, dark place for up to 1 month. Do not store alongside potatoes. Store cabbage heads in the refrigerator, sealed in a plastic bag, for up to 2-3 weeks. Ripe figs should be stored in the refrigerator in a sealed container for up to 1 week. Because they can bruise easily, pack the figs in a container lined with a paper towel. Store carrots in a sealed container or bag in the refrigerator. Store in a brown paper bag and place in the refrigerator. Try to eat as soon as possible, store no longer than a week. Store blackberries in the refrigerator in a sealed container. Rinse berries just before using. Store in a dark, dry place. Do not store alongside onions. Cut the greens off and store separately from the beets in a plastic bag. Place beets in a plastic bag and wrap tightly. Store in the refrigerator. Greens will keep for 4 days, while beets last up to 3 weeks. Use a sharp knife to slice or chop. Can be eaten raw or cooked. Rinse leaves and cut cabbage before eating. Can be eaten raw or cooked. Rinse figs before eating. Best eaten raw, figs can also be dried or cooked. Scrub and rinse carrots before eating. Carrots can be eaten raw or cooked, peeled or unpeeled. Remove husk. Wash corn before eating. It can be eaten raw or cooked. Can be grated, grilled, roasted, steamed or used in stews. Rinse berries before eating. Best eaten raw, blackberries can also be cooked as in jams or tarts. Add to salads. Freeze berries if not using within 3 days. Bake, boiled, or stewed. Can be eaten peeled or unpeeled. Beets can be eaten raw or cooked. To remove skin, place beets in a pot filled with water. Bring to a boil and cook until beets are tender. Remove beets from water and let cool slightly. Rub skin off.
Page 2 and 3: “What’s Cooking This Season”
Page 4 and 5: introduction to the SAN ANTONIO FOO
Page 6 and 7: THE NUTRITION RAINBOW tips from foo
Page 8 and 9: SERVING • Do not store produce in
Page 11: Spring is the season of new beginni
Page 15 and 16: OKRA okra fries INGREDIENTS: METHOD
Page 17 and 18: ASPARAGUS asparagus with lemon zest
Page 19 and 20: ONIONS spring onion & potato soup C
Page 21 and 22: CORN spring corn couscous salad ING
Page 23: SWEET POTATO BEETS sweet potatoes &
Page 26 and 27: what’s cooking in SUMMER fresh fo
Page 28 and 29: ZUCCHINI zucchini fries with fresh
Page 30 and 31: TOMATO APPLE roasted tomato &aspara
Page 32 and 33: INGREDIENTS: 3 lb. sm. red potatoes
Page 34 and 35: SQUASH BEANS simple summer squash r
Page 36 and 37: INGREDIENTS: 3 c. whole fresh fruit
Page 39 and 40: Fall is a bittersweet season with t
Page 41 and 42: ORANGES PUMPKIN SWEET POTATO SPINAC
Page 43 and 44: SQUASH PHYTOCHEMICAL BENEFITS: visi
Page 45 and 46: HONEY DEW MELON RADISH melon salad
Page 47 and 48: INGREDIENTS: 2 med. sweet potatoes,
Page 49 and 50: POMEGRANATE PUMPKIN pomegranate & m
Page 51: HERBS purple basil lemonade INGREDI
Page 54 and 55: what’s cooking in WINTER fresh fo
Page 56 and 57: GRAPEFRUIT grapefruit &avocado sala
Page 58 and 59: INGREDIENTS: 4 turnips 1 sm. butter
Page 60 and 61: CABBAGE vegetable stir fry with cab
Page 62 and 63:
SWISS CHARD BROCCOLI swiss chard sa
Page 64 and 65:
CRANBERRY san antonio food bank cra
Page 66 and 67:
index APPLE apple salsa............
Page 68:
www.safoodbank.org This material is
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