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Swiss Chard

Swiss Chard is low in calories and high in magnesium, iron, potassium, and vitamins A, C, and K. It is low in fat, high in fiber, and low in sodium.

• Choose: Look for bunches that have brightly colored stalks and smooth leaves. Stems should be firm, not soft.
• Store: Wrap Swiss Chard in a damp cloth or paper towel and store it in an unsealed bag in the refrigerator.
• Prepare: Wash water before using.
• Eat: Use it raw in salads. 

Meal Ideas:

• Chop and saute in a bit of oil and garlic.
• Stir into sauces, soups, and pastas.
• Like spinach, chard cooks down tremendously once applied to heat.

Here's What's On The Menu

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Sweet Potatoes 

Sweet potatoes are an important source of beta-carotene, vitamin B6, iron, potassium, and fiber. They are low in fat, high in fiber, and low in sodium.

• Choose: Pick sweet potatoes that are firm and don't have any sprouts or soft spots.
• Store: Keep sweet potatoes in a cool, dark place away from sunlight.
• Prepare: Wash sweet potatoes well with a vegetable scrubber to remove any dirt. You can peel them with a potato peeler or a small knife if you like.
• Eat: Cut sweet potatoes into chunks or slices. Toss them with olive oil and your favorite spices like cinnamon or paprika. Bake in an oven preheated to 400°F for about 25 to 30 minutes or until they are soft.

Meal Ideas:

• Sweet potato fries: slice sweet potatoes into sticks. Drizzle with olive oil and sprinkle with salt, pepper, and paprika. Spread them out on a baking sheet and bake at 425°F until they are crispy (about 20 minutes). Flip them halfway.
• Mash cooked sweet potatoes with a fork or masher. Mix with cinnamon, salt, and a few tablespoons of orange juice.

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Turnips

Turnips have a sweet, peppery, radish-like taste. They are packed with essential nutrients, are low in fat, cholesterol-free, and low in sodium.

• Choose: Select firm turnips without soft spots. They should have smooth skin and a clean, white color.
• Store: Keep turnips in a cool, dark place or in the refrigerator crisper where they can stay fresh for a few weeks.
• Prepare: Wash turnips thoroughly. Remove the ends. Peel the skin if preferred, then chop or slice as needed for your recipe.
• Eat: Cube turnips, drizzle with olive oil and sprinkle with salt, pepper, and herbs. Roast at 400°F for 25-30 minutes until golden and tender.

Meal Ideas:

• Boil cubed turnips until soft, about 20-25 minutes. Drain and mash them with salt, milk, and butter or oil until smooth.
• Cook chopped onions in a pan with oil. Add cubed turnips and enough vegetable broth to cover the turnips with to the pan. Simmer until the turnips are tender. Blend until smooth. Season with salt and pepper to taste.
• Slice turnips into sticks and serve with a creamy dip or hummus as a crunchy snack.

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Collards

Collard greens are in the same family as cabbage and kale. They are a great source of vitamin C and are available year round. They are nutrient-dense, low carb, and low in calories.

• Choose: Pick collard greens that are dark green and don't have any yellow spots or wilting leaves. They should feel firm.
• Store: Keep the greens fresh by wrapping them in a damp paper towel and putting them in the fridge.
• Prepare: Wash the leaves well to get rid of dirt. Cut off the tough stems and chop or tear the leaves into small pieces.
• Eat: In a pan, heat olive oil and cook some chopped garlic for a minute. Add the greens and cook until they are soft (about 5-7 minutes). Add a little salt, pepper, and a splash of vinegar.

Meal Ideas:

• Use the whole leaves as wraps. Put some cooked rice, beans, or chopped veggies on a leaf, roll it up, and enjoy.
• Cook chopped collard greens in a pot with some chicken or vegetable broth, add some diced potatoes and onions, and cook until everything is soft.
• Steam the greens in a steamer over boiling water for about 10 minutes until they are soft. Add olive oil, lemon juice, salt, and pepper to taste.

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Kohlrabi

Kohlrabi is related to cabbage, broccoli, kale, cauliflower, and Brussels sprouts. It is high in potassium, vitamin C, and fiber with no fat and is cholesterol-free.

• Choose: Look for kohlrabi with green or purple skin and no brown spots. The kohlrabi should feel firm and heavy.
• Store: Put kohlrabi in a plastic bag and keep it in the fridge.
• Prepare: Wash the kohlrabi under cold water. Peel off the thick skin with a peeler or knife. Cut up as needed.
• Eat: Peel and cut the kohlrabi into sticks. It's crunchy and great with dip.

Meal Ideas:

• Kohlrabi Slaw: Shred the peeled kohlrabi and mix it with carrots, apples, lemon juice, and olive oil.
• Cut the kohlrabi into wedges. Mix the kohlrabi with olive oil and your favorite spices. Roast the mixture in the oven at 425°F for 25-30 minutes until it is golden and tender.
• Chop the peeled kohlrabi and steam for about 5-7 minutes. It's ready when you can easily poke it with a fork. Add a sprinkle of salt and pepper or a squeeze of lemon juice.

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Winter Squash

Winter squash contains vitamins A, B, C, beta-carotenes and minerals. They are low in fat, cholesterol-free, and a good source of fiber.

• Choose: Pick squash that feel heavy for their size and have hard, tough skin with no cuts or soft spots.
• Store: Keep in a cool, dry place. They can last for a month or more when store properly.
• Prepare: Wash the squash well. To make it easier to cut, microwave the whole squash for a few minutes. Once slightly softened, cut open, scoop the seeds, and peel the skin.
• Eat: Cut into pieces, toss with oil, salt and pepper, and roast in the oven at 400°F until tender and brown.

Meal Ideas:

• Cube and cook in a pot with broth, onions, and spices until soft. Blend until smooth to make a creamy, warm soup.
• Cut the squash in half and remove the seeds. Fill the center with a mixture of rice, vegetables, and spices. Bake until the squash is soft and the filling is hot.
• Cook peeled and cubed squash until soft. Mash it with a few teaspoons of milk, a pinch of salt, and a sprinkle of cinnamon or nutmeg for a sweet side dish.

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Apples

Apples are full of vitamin C and fiber! Be sure to eat the skin!

• Choose: Pick apples that are firm, bright, and smooth with no bruises. Since apples come in different flavors and textures, choose the right type for eating raw or cooking
  • For Cooking: Granny Smith and Pink Lady are great choices.
  • For Eating Raw: Try Gala or Honey Crisp.
• Store: Keep apples in the fruit drawer of your refrigerator.
• Prepare: Wash the apples well and remove the core. You can peel them if you like but you don't have to.
• Eat: Eat apple slices plain or with a dip, like peanut butter.

Meal Ideas:

• Add chopped apples to your favorite salads.
• Mix apples with brown sugar and cinnamon. Bake them at 400°F for 25 minutes or until the apples are soft.
• To make applesauce, mash the baked apples with a blender, food processor, or potato masher until they are as smooth or as chunky as you like.

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Brussels Sprouts

Brussels Sprouts are high in vitamin K and C and antioxidants. They are cholesterol-free, high in fiber, and low in fat.

• Choose: Look for bright green Brussels sprouts that are firm and tightly closed. They should be small to medium in size. The smaller ones are sweeter and more tender.
• Store: Keep Brussels sprouts in the refrigerator in a plastic bag. Use them within a week for the best taste and texture.
• Prepare: Rinse them under cold water to clean them. Trim off the bottom stem and remove any yellow or damaged outer leaves.
• Eat: Slice them very thin and add to salads for a crunchy texture.

Meal Ideas:

• Cut them in half and toss with olive oil, salt, and pepper. Roast in the oven at 400°F until they are golden and crispy, about 20-25 minutes.
• Slice them and cook in a pan with a little oil, garlic, and onion until they are tender and slightly brown.
• Place whole or halved Brussels sprouts in a steamer basket over boiling water. Cover and steam until they are tender, about 6-8 minutes. Sprinkle with salt and pepper to taste.

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Melons

Melons are a good source of vitamins A and C and very hydrating! They are cholesterol-free, low fat, and low calorie.

• Choose: Look for melons that are firm and feel heavy for their size. They should not have cracks or bruises. Melons that smell a little sweet are just right. Watermelons should have a deep yellow spot.
• Store: Keep melons at room temperature until they are ripe. Once you cut them, put them in the fridge.
• Prepare: Always wash melons before slicing. Cut the below in half lengthwise. Scoop out the seeds with a big spoon if needed. Use a sharp knife to carefully cut off the rind or scoop out the melon flesh with a spoon.
• Eat: Cut the melon into slices or cubes for a quick snack. Add pieces to fruit salads, green salads, or nonfat yogurt.

Meal Ideas:

• Smoothie: Put chopped melon, diced cucumber, and a splash of lime juice in a blender. Add enough water to cover the ingredients. Blend the smoothie until it's smooth. Serve chilled for a refreshing drink.
• Frozen Popsicles: Pour the smoothie into popsicle molds or plastic cups with popsicle sticks and place in freezer. Let them freeze for about three hours until they're solid.

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Peppers

Peppers are high in vitamin C and folic acid. They help fight against heart disease and certain cancers.

• Choose: Look for peppers that are smooth and brightly colored. They should feel heavy for how big they are.
• Store: Peppers should be stored in the refrigerator.
• Prepare: Always wash peppers before you use them.
• Eat: Add chopped or sliced peppers to salads or use as a crunchy snack with dips, pico de Gallo, or salsa.

Meal Ideas:

• Slice the peppers and mix them with salt, pepper, garlic, sliced onions, and a small amount of olive oil. Cook them in a pan over medium-high heat.
• Put peppers on a stick or in a grilling basket. Grill them until they are soft for about 7-10 minutes.
• Turn your oven on to 400°F. Mix sliced peppers with olive oil, salt, pepper, and garlic, spread the peppers on a baking sheet and bake for 10 minutes. Flip the peppers over halfway through.

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Eggplant

Eggplants are high in antioxidants which protect the body from damage caused by free radicals. They are low in carbs, low in fat, and high in fiber.

• Choose: Pick eggplants that are shiny and smooth, without any squishy spots.
• Store: You can keep eggplants in a cool, dry spot for two days after you get them. After two days, keep them in the fridge.
• Prepare: Wash the eggplant in cool water and remove the stem. If the skin is bitter you can peel the eggplant with a knife or peeler.
  

Meal Ideas:

• Sauce/Stew: Cook eggplant pieces in tomato sauce and serve it over whole wheat pasta or add to vegetable stew near the end of cooking.
• Bake: Layer sliced eggplant with low-fat mozzarella cheese and marinara sauce and bake for a healthy Eggplant Parmesan.
• Roast: Roast whole in the oven, then smash the insides with garlic, lemon juice, olive oil, and salt to make a tasty dip.

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Summer Squash

Summer squash are high in vitamin C and B6, and a great low-carb option for those living with diabetes. Eat the outside to get the most nutrients!

• Choose: Look for squash that are firm and shiny. The squash shouldn't have any cuts or soft spots. Smaller squash are usually tender and tastier.
• Store: Keep summer squash in a plastic bag in the refrigerator. It will stay fresh for about a week.
• Prepare: Wash the squash well under running water. Cut off the ends. The squash can be sliced, diced, or cut into half-moons.
• Eat: Cut into sticks and eat raw with dip.

Meal Ideas:

• Sauté: Slice the squash and cook it in a pan with a little olive oil, garlic, and herbs until it's soft and slightly browned.
• Grill: Cut the squash into thick slices or wedges, brush them with olive oil and a little salt and pepper, and grill over medium heat until they are tender and have grill marks.
• Soup: Chop the squash and simmer it in broth with onions and herbs until everything is soft. Blend it to make a creamy soup.

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Tomatoes

Tomatoes are high in Vitamin C and lycopene, a nutrient that protects the heart. Tomatoes can help lower blood pressure and cholesterol.

• Choose: Look for tomatoes that are bright in color and firm, with a little give when you gently squeeze them. They should smell fresh and slightly sweet, especially at the stem.
• Store: Keep tomatoes at room temperature on a countertop out of direct sunlight. When the tomatoes are ripe, put them in the fridge. Let the tomatoes come to room temperature before eating for the best flavor.
• Prepare: Wash tomatoes under cold water before eating or cooking.
• Eat: Add slices to sandwiches or burgers, chop them for salads, or just eat them plain with a sprinkle of salt.

Meal Ideas:

• Cook: Cook tomatoes down into a sauce for pasta or pizza.
  
• Roast: Roast tomatoes in the oven with some oil and garlic for a side dish. Roasted tomatoes are also great pureed in soups.

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Cucumbers

Cucumbers are good sources of vitamins K and C and potassium. They are cholesterol-free, fat-free, a good source of fiber, and sodium-free.

• Choose: Cucumbers that are firm, dark green, and feel heavy for their size. They shouldn't have any wrinkles or soft spots.
• Store: Keep cucumbers in the fridge in the vegetable drawer. They are best used within a week.
• Prepare: Wash cucumbers under cold water. You can eat the skin, so there's no need to peel them unless you want to. Slice them into rounds for salads or cut into sticks for dipping.
• Eat: Eat slices with a dip (like ranch or hummus) or add them to a salad for a refreshing crunch.

Meal Ideas:

• Salad: Combine sliced cucumbers with tomatoes, onion, and feta cheese, olive oil and vinegar for a quick and tasty cucumber salad.
  
• Pickled: Slice cucumbers and put them in a jar with water, vinegar, salt, and some dill. Let them sit for a few days in the fridge.