Fruit & Vegetables: Facts, Nutrition and Recipes by Latino Connection

Fruit & Vegetable Facts, Nutrition and Recipes

Contents Click on any page to discover facts, nutrition and recipes featuring some of your favorite fruits and vegetables.

Fruit 5

Bananas

12 Cantaloupe

19 Apricots

Kiwi

13 Pineapple

20 Asian Pears

Peaches

14 Plums

21 Strawberries

Apples

15 Grapefruit

22 Blueberries

Pears

16 Pomegranates

23 Cranberries

10 Oranges

24 Mangos

18 Cherries

25 Lemons and Limes

27 Eggplant

34 Potatoes

41 Lettuce

28 Carrots

35 Sweet Potatoes

42 Asparagus

29 Tomatoes

36 Garlic

43 Onions

30 Corn

37 Cauliflower

44 Spinach

31 Cabbage

38 Brussels Sprouts

45 Beans

32 Zucchini

39 Kale

46 Green Beans

33 Broccoli

40 Cucumber

Honeydew

Grapes

Vegetables

Fruit & Vegetables: Facts, Nutrition and Recipes

Fruit

A bunch of bananas is called a hand. Individual bananas are called fingers.

Bananas NUTRITION

Nutrition Facts

Bananas are a good source of several nutrients, such as:

Amount per serving

Potassium supports the brain, muscles, nerves, and heart. Vitamin B6. This vitamin is essential to protein, fat, and carbohydrate metabolism and the creation of red blood cells and neurotransmitters. Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C.

Serving size

Calories

1 banana

Total Fat 0.4g

Saturated Fat 0.1g

Polyunsaturated Fat 0.1g Monounsaturated Fat 0g Cholesterol 0g Sodium 1mg Potassium 422mg Total Carbohydrate 27g Dietary Fiber 3.1g

0% 0% 12% 9% 12%

Sugar 14g

WAYS TO E AT A N D C OOK W I T H BAN A N AS Aside from eating them straight out of the peel, you can enjoy bananas in many ways! Banana Toast. Mash one medium ripe banana and spread it over a piece of toast. Try topping it with pepitas, honey, or s ea salt. Banana Chips. Preheat your oven to 225º F. Peel and cut one medium ripe banana into 1/8” slices. Place on a parchment-lined baking sheet and top with coconut oil. Bake for 90 mins. Remove baking sheet from oven, flip banana slices, and place baking sheet back in the oven for another 60 mins. Cool the banana chips for at least an hour.

Fruit & Vegetables: Facts, Nutrition and Recipes

Protein 1.3g

Vitamin A

Vitamin C

17%

Calcium

Iron

Vitamin D

Vitamin B6

20%

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Kiwis are native to China and were originally called “Yang Tao”. When they were introduced to New Zealand, they were renamed “Chinese Gooseberries”.

Kiwi NUTRITION

Nutrition Facts

Kiwis are a good source of several nutrients, such as:

Amount per serving

Potassium supports the brain, muscles, nerves, and heart. Calcium strengthens your bones and teeth. Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C.

WAYS TO E AT A N D P R E PA R E KIW I Refresh your recipes with the tang of kiwi in the following ways: Strawberry Kiwi Fruit Salad. Chop 2 cups of strawberries and 2 cups of peeled kiwi. Add to a mixing bowl. Top with 2 tablespoons of honey, sugar, or maple syrup and 2 tablespoons of lemon juice. Mix everything together until evenly incorporated. Serve or store in the refrigerator for a few hours. Kiwi Salsa In a bowl, combine 1 cup peeled and chopped kiwi (about 2 kiwis), 2 tablespoons chopped onion, 1 tablespoon chopped and seeded jalapeno peppers, 1 tablespoon chopped cilantro, 1 tablespoon lime juice and a pinch of salt. Stir together. Try on tacos, tostadas, fish, or chicken.

Fruit & Vegetables: Facts, Nutrition and Recipes

Serving size

Calories

1 kiwi

55.5

Total Fat 0.5g

Saturated Fat 0g

Polyunsaturated Fat 0g Monounsaturated Fat 0.3g Cholesterol 0g

Sodium 4.6mg

Potassium 302mg

Total Carbohydrate 13.5g

Dietary Fiber 3.1g

12%

Sugar 15.9g Protein 0.9g

Vitamin A

Vitamin C

114%

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

“The World’s Largest Peach Cobbler” is made every year in the state of Georgia. The cobbler measures 11 feet by 5 feet.

Peaches NUTRITION

Nutrition Facts

Peaches are a good source of several nutrients, such as:

Amount per serving

Antioxidants protect the body from aging and disease. The fresher and riper the peach, the more antioxidants it has. Soluble and Insoluble Fiber work together to keep you fuller for longer, aid in losing weight, and assist with keeping you regular. They can improve blood sugar and lower cholesterol. Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging.

Serving size

Calories

Total Fat 0.4g

Saturated Fat 0g

Polyunsaturated Fat 0.1g Monounsaturated Fat 0.1g Cholesterol 0g

Sodium 0mg

Potassium 285mg

Total Carbohydrate 14.8g

Dietary Fiber 2.2g

Sugar 12.6g Protein 1.4g

WAYS TO E AT A N D C OOK W I T H P E AC H E S

Vitamin A

10%

Aside from eating them straight out of the peel, you can enjoy peaches in many ways!

Vitamin C

17%

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

Roasted Peaches. This is one way to deal with overripe peaches. Cut any brown spots from the peaches. Preheat the oven to 400°F oven. Slice and pit 4 peaches. Mix 2 tablespoons melted butter, 2 tablespoons lemon juice, 2 tablespoons sugar, and 1 teaspoon cinnamon in a baking dish. Add and coat peaches. Roast until peaches are soft and cooking liquid looks like syrup, about 15 to 20 minutes. Brush the peaches with your syrup halfway through. Eat peaches alone, with yogurt, on your cereal, even on a chicken dish. Raspberry Peaches: Smash ½ cup of thawed, frozen raspberries with 2 teaspoons of honey, maple syrup, or sugar until it looks like a sauce. Cut peaches in half and remove the pit. Arrange cut side-up. Spoon the raspberry mixture and a spoonful whipped cream on top of the peach.

1 peach

Fruit & Vegetables: Facts, Nutrition and Recipes

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

It takes about 36 apples to create one gallon of apple cider.

Apples NUTRITION

Nutrition Facts

Apples are a good source of several nutrients, such as:

Amount per serving

Soluble and Insoluble Fiber work together to keep you fuller for longer, aid in losing weight, and assist with keeping you regular. They can improve blood sugar and lower cholesterol. Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C. Potassium supports the brain, muscles, nerves, and heart.

Serving size

Calories

1 apple

Total Fat 0.2g

Saturated Fat 0g

Polyunsaturated Fat 0.1g Monounsaturated Fat 0g Cholesterol 0g

Sodium 1.3mg

Potassium 134mg

Total Carbohydrate 17.3g

Dietary Fiber 3.0g

12%

Sugar 13g Protein 2g

WAYS TO E AT A N D C OOK W I T H A P P L E S

Vitamin A

If you think apples are only for pies, try them our way.

Vitamin C

273%

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

Apple Yogurt Parfait: Layer yogurt, granola or your favorite cereal, cinnamon, and nuts. Baked Apple Chips: Preheat your oven to 200°F. Wash and thinly slice apples into a 1⁄8-inch thick disk shape. Spread apple slices onto a parchment-lined baking pan and add some cinnamon on top. Bake for one hour, flip the apples over and bake for another hour and a half. Turn off oven and keep apples inside to get crisp. Apple chips can be stored at room temperature in an airtight container for up to one week.

Fruit & Vegetables: Facts, Nutrition and Recipes

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

There are over 3000 varieties of pears worldwide.

Pears NUTRITION

Nutrition Facts

Pears are a good source of several nutrients, such as:

Amount per serving

Soluble and Insoluble Fiber work together to keep you fuller for longer, aid in losing weight, and assist with keeping you regular. They can improve blood sugar and lower cholesterol. Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C. Vitamin K aids in blood clotting and builds strong bones.

Serving size

Calories

85.8

Total Fat 0.2g

Saturated Fat 0g

Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0g

Sodium 1.5mg

Potassium 176mg

Total Carbohydrate 22.9g

Dietary Fiber 5g

20%

Sugar 14.5g Protein 0.6g

WAYS TO E AT A N D C OOK W I T H P E ARS

Vitamin A

Sweet as honey, this fruit pairs with so many dishes!

Vitamin C

10%

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

Spiced Pear Overnight Oats: In a small jar or container with a lid, mix ½ cup of rolled oats, ½ cup low-fat milk and ½ cup yogurt, one spoonful of maple syrup or brown sugar, a sliced pear and a pinch of cinnamon. Cover and refrigerate overnight. It can be eaten cold or warmed in the microwave for 60-90 seconds. Pear and Nut Salad: Toss a bowl of mixed greens with diced pear, dried fruit, feta cheese, and 1-2 spoonfuls of your favorite dressing. For something extra, candied walnuts and chicken will make the dish even more well-rounded.

1 pear

Fruit & Vegetables: Facts, Nutrition and Recipes

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

About 25 billion oranges are grown each year in America; Florida grows the most.

Oranges NUTRITION

Nutrition Facts

Oranges are a good source of several nutrients, such as:

Amount per serving

Potassium. A diet high in potassium can lower blood pressure in people with elevated levels and benefits heart health. Vitamin B6 is essential to protein, fat, and carbohydrate metabolism and the creation of red blood cells and neurotransmitters. Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C.

Serving size

Calories

1 orange

Total Fat 0.2g

Saturated Fat 0g

Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0g

Sodium 0mg

Potassium 326mg

Total Carbohydrate 21.1g

Dietary Fiber 4.3g

17%

Sugar 12.2g Protein 1.7g

WAYS TO E AT A N D C OOK W I T H O RAN G E S

Vitamin A

It’s likely you’ll spark a craving by using them like this:

Vitamin C

160%

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

Straight from the peel: Peel and separate orange slices ahead of time. Drop into salads, smoothies, to bake on chicken dishes, or roast with other vegetables like beets and carrots. Peel and All: Orange zest is made from the top layer of an orange’s peel. It contains the fruit’s oils and adds a bright, citrus flavor to a dish. Over an orange, scrape a zester to take off and shred the orange of the peel from the white part which has a bitter taste and shouldn’t be eaten. Without a zester, use a knife. Cut the zest from the white part of the orange. Then, chop the peel into tiny pieces for spreading over dishes like roasted vegetables such as broccoli or brussels sprouts, chicken, fish, cakes or cookies.

Fruit & Vegetables: Facts, Nutrition and Recipes

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Honeydew melons, like all melons, are members of the cucurbit (gourd) family, along with squash and cucumber.

Honeydew NUTRITION

Nutrition Facts

Honeydew is a good source of several nutrients, such as:

Amount per serving

Potassium lowers blood pressure, makes your muscles move, and supports heart health. Electrolytes and water make up 90% of honeydew. This hydrates you better than water itself. Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C.

Serving size

Calories

Total Fat 0.2g

Saturated Fat 0.1g

Polyunsaturated Fat 0.1g Monounsaturated Fat 0g Cholesterol 0g

Sodium 31.9mg

Potassium 387.6mg

Total Carbohydrate 16.1g

Dietary Fiber 1.4g

Sugar 14.4g Protein 1g

WAYS TO E AT A N D C OOK W I T H H O N E Y D E W

Vitamin A

Although this refreshing fruit can be eaten raw, try it lots of other ways!

Vitamin C

31.9%

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

Honeydew Salsa: In a bowl, use a fork to mix together 3 tablespoons lemon juice, 2 tablespoons oil, 1 teaspoon chili powder, and salt and pepper to taste. Finely chop 2 cups honeydew, 2 medium cucumbers, and ¼ cup onion. Store in fridge until your ready to serve. Honeydew Split: Place a peeled slice of honeydew on a plate. Add chopped banana and your favorite berries. Top with a scoop of low-fat frozen yogurt and a sprinkle of chopped peanuts.

1 cup chopped honeydew

Fruit & Vegetables: Facts, Nutrition and Recipes

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

The cantaloupe was first cultivated in the 1700s, in the Italian papal village of Cantalup.

Cantaloupe NUTRITION

Nutrition Facts

Cantaloupe is a good source of several nutrients, such as:

Amount per serving

Vitamin A protects the eyes, strengthens your immune system, and supports a healthy heart. Antioxidants are packed in these fruits, which protect the body from aging and disease. The fresher and riper the fruit, the more antioxidants it has. Vitamin C protects tissues supporting your entire body. Itâ&#x20AC;&#x2122;s an antioxidant defending you from disease and the effects of aging.

WAYS TO E AT A N D P R E PA R E CAN TA LO U P E When perfectly ripe, these juicy fruits can transport your taste buds to a tropical bliss. Cantaloupe Infused Water: Place 4 cups of sliced cantaloupe in a pitcher. Add 2 quarts of water. Try sparkling water for more fizz (If you do this, use 1 quart to infuse and add a second quart right before serving,). Refrigerate 2-4 hours to allow the cantaloupe to infuse. Serve. Water will keep refrigerated for up to 2 days.

Serving size

1 cup chopped cantaloupe

Calories

60.2

Total Fat 0.3g

Saturated Fat 0.1g

Polyunsaturated Fat 0.1g Monounsaturated Fat 0g Cholesterol 0g Sodium 28.3mg Potassium 473mg

0% 1% 14%

Total Carbohydrate 15.6g

Dietary Fiber 1.6g

Sugar 13.9g Protein 1.5g

Vitamin A

120%

Vitamin C

108%

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Roasted Cantaloupe: Preheat the oven to 400Â°F. Line a baking sheet with parchment paper. Cut into small cubes. Lightly toss cantaloupe with sugar for extra sweetness. Roast until the fruit shrinks and has started to brown, about 20 minutes. Cool completely and serve over oatmeal, yogurt, ice cream, even with parmesan cheese.

Fruit & Vegetables: Facts, Nutrition and Recipes

Hawaii produces about 1⁄ 3 of all pineapples in the world. One pineapple plant produces one pineapple at a time.

Pineapple NUTRITION

Nutrition Facts

Pineapples are a good source of several nutrients, such as:

Amount per serving

Antioxidants are packed in this fruit, which protect the body from aging and disease. The fresher and riper the fruit, the more antioxidants it has. Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Digestive Enzymes known as bromelain breaks down proteins to be used as building blocks of the body.

WAYS TO E AT A N D C OOK W I T H P IN E A P P L E Whether you want to add to a dessert or top an entrée, this fruit is the perfect addition! Hawaiian Ham and Pineapple Skewers: Weave slices of deli ham, bell pepper pieces, chunks of pineapple onto skewers. Eat cold, or brush barbeque sauce and grill for 5-10 minutes until slightly caramelized. You can also bake in the oven until heated through. Pineapple Salsa: In a large bowl, mix together 3 cups pineapple, 1⁄3 cup onion, 1 red bell pepper, and ½ cup cilantro, all finely chopped. Stir in 2 tablespoons chili powder, 2 tablespoons lime or lemon juice, and salt to taste. Serve or refrigerate. Try over tacos or baked chicken.

Fruit & Vegetables: Facts, Nutrition and Recipes

Serving size

1 cup chopped pineapple

Calories

82.5

Total Fat 0.2g

Saturated Fat 0g

Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0g

Sodium 1.7mg

Potassium 180mg

Total Carbohydrate 21.6g

Dietary Fiber 2.3g

Sugar 16.3g Protein 0.9g

Vitamin A

Vitamin C

78.9%

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Like the peach, the Japanese plum is native to China, but was domesticated in Japan 400 years ago. It was first brought to California from Japan in 1870.

Plums NUTRITION

Nutrition Facts

Plums are a good source of several nutrients, such as:

Amount per serving

Soluble and Insoluble Fiber work together to keep you fuller for longer, aid in losing weight, and assist with keeping you regular. Antioxidants are packed in this fruit, which protect the body from aging and disease. The fresher and riper the fruit, the more antioxidants it has. Potassium lowers blood pressure, makes your muscles move, and supports heart health.

WAYS TO E AT A N D C OOK W I T H P LU M S It’s likely you’ll spark a craving by using them like this: Plum Oatmeal: Combine ½ cup rolled oats, 1 cup milk, 2 teaspoons of honey or brown sugar, and a pinch of salt and cinnamon in a container with a lid. Cover and refrigerate overnight. Before eating, top oatmeal with 1 plum, pitted and chopped. Plum Salad with Lemon Ginger Dressing: In a medium bowl, mix 1 teaspoon ground ginger, 2 tablespoons lemon juice, 3 tablespoons oil, 1 tablespoon honey or maple syrup, and ¼ teaspoon salt and pepper. In a separate bowl add 2 plums, pitted and sliced; 2 cups lettuce; 1 medium cucumber, cut into 1-inch chunks; and ¼ cup sliced almonds (or nut of your choice). Add the dressing to salad and toss until everything is coated. Refrigerate for 1 hour or serve immediately.

Fruit & Vegetables: Facts, Nutrition and Recipes

Serving size

Calories

1 plum

Total Fat 0.2g

Saturated Fat 0g

Polyunsaturated Fat 0g Monounsaturated Fat 0.1g Cholesterol 0g

Sodium 0mg

Potassium 104mg

Total Carbohydrate 7.5g

Dietary Fiber 0.9g

Sugar 6.5g Protein 0.5g

Vitamin A

Vitamin C

10%

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Grapefruit trees can reach 25-30 feet tall. One tree can produce more than 1,500 pounds of fruit!

Grapefruit NUTRITION

Nutrition Facts

Grapefruit are a good source of several nutrients, such as:

Amount per serving

Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C.

½ grapefruit

Calories

51.7

Total Fat 0.2g

Saturated Fat 0g

Polyunsaturated Fat 0g Monounsaturated Fat 0g

Vitamin A Keeps eyes healthy, strengthens your immune system, and supports a healthy heart.

Cholesterol 0g

Sodium 0mg

Potassium 166mg

Soluble Fiber can improve blood sugar and lower cholesterol.

Total Carbohydrate 13.1g

Dietary Fiber 2.0g

WAYS TO E AT A N D C OOK W I T H G RA P E F RU IT Its bittersweet flavor can be enjoyed in many ways. Grapefruit and Your Medication: If you eat grapefruit while taking these medications, your body may not be able to break them down. This could cause adverse effects. Medications include: Immunosuppressants, Benzodiazepines, most calcium channel blockers, Indinavir, Carbamazepine, and some statins. Sweet and Sour Grapefruit Salad: Pile salad greens on your plate. Mix in ½ of a peeled and segmented grapefruit, ¼ chopped avocado, nuts and a sweet dressing like honey mustard. Baked grapefruit: Heat an oven to 375ºF. Halve 1 grapefruit. Loosen segments from the peel by tracing each segment with a knife. Top with a pinch of maple syrup or brown sugar and cinnamon or ginger. Set the grapefruit flat-side up on a baking sheet. Bake for 15 minutes. Pull out of the oven and let cool before eating.

Serving size

Fruit & Vegetables: Facts, Nutrition and Recipes

Sugar 8.5g Protein 0.9g

Vitamin A

28%

Vitamin C

64%

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

The word pomegranate means apple with many seeds. They are native to the Middle East and belong to the berry family.

Pomegranates NUTRITION

Nutrition Facts

Pomegrantates are a good source of several nutrients, such as:

Amount per serving

Soluble and Insoluble Fiber work together to keep you fuller for longer, aid in losing weight, and assist with keeping you regular. They can improve blood sugar and lower cholesterol. Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C. Vitamin K aids in blood clotting and builds strong bones.

Serving size

½ cup of seeds/arils

Calories

72.2

Total Fat 1g

Saturated Fat 0.1g

Polyunsaturated Fat 0.1g Monounsaturated Fat 0.1g Cholesterol 0g

Sodium 2.6mg

Potassium 206mg

Total Carbohydrate 16.3g

Dietary Fiber 3.5g

14%

Sugar 11.9g Protein 1.5g

WAYS TO E AT A N D P R E PA R E P O M EG RAN AT E S

Vitamin A

It’s likely you’ll spark a craving by using them like this:

Vitamin C

15%

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

Plum Oatmeal: Combine ½ cup rolled oats, 1 cup milk, 2 teaspoons of honey or brown sugar, and a pinch of salt and cinnamon in a container with a lid. Cover and refrigerate overnight. Before eating, top oatmeal with 1 plum, pitted and chopped. Plum Salad with Lemon Ginger Dressing: In a medium bowl, mix 1 teaspoon ground ginger, 2 tablespoons lemon juice, 3 tablespoons oil, 1 tablespoon honey or maple syrup, and ¼ teaspoon salt and pepper. In a separate bowl add 2 plums, pitted and sliced; 2 cups lettuce; 1 medium cucumber, cut into 1-inch chunks; and ¼ cup sliced almonds (or nut of your choice). Add the dressing to salad and toss until everything is coated. Refrigerate for 1 hour or serve immediately.

Fruit & Vegetables: Facts, Nutrition and Recipes

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

More than 856,000 acres across California are planted with fresh grape, wine and raisin vineyards and 99% of U.S. commercially grown table grapes are from California.

Grapes NUTRITION

Nutrition Facts

Grapes are a good source of several nutrients, such as:

Amount per serving

Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C.

Calories

1 cup

104

Total Fat 0.2g

Saturated Fat 0.1g

Polyunsaturated Fat 0.1g Monounsaturated Fat 0g

Vitamin K aids in blood clotting and builds strong bones.

Cholesterol 0g

Sodium 3mg

Antioxidants and Phytonutrients protect the body from aging and disease. The most research looks at chemicals in grapes that might reduce cancer risk.

Potassium 288mg

Total Carbohydrate 27.3g

Dietary Fiber 1.4g

WAYS TO E AT A N D C OOK W I T H G RA P E S Juicy grapes burst in your mouth with sweet tart flavor. They can be eaten like this: Frozen Grapes: Freeze your fruit on a parchment-or foil-lined baking sheet. Once frozen, transfer them into a freezer bag or airtight container. Store in the freezer. Dip grapes into 1 tablespoon of peanut butter. This combo tastes better than a peanut butter and jelly sandwich. Yogurt Chicken Salad: Mix together 3 cups cooked, chopped, skinned chicken; 2 cups halved red grapes; 3 medium stalks celery, chopped; ½ cup chopped onions; 1 cup plain nonfat Greek yogurt; 2 tablespoons mayonnaise; and salt and pepper to taste.

Serving size

Fruit & Vegetables: Facts, Nutrition and Recipes

Sugar 23.4g Protein 1.1g

Vitamin A

Vitamin C

27%

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

The average cherry tree has 7,000 cherries and trees can be harvested in seven seconds.

Cherries NUTRITION Cherries are a good source of several nutrients, such as: Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C.

Nutrition Facts Serving size

1 cup (without pits)

Amount per serving

Calories

86.9

Total Fat 0.3g

Saturated Fat 0.1g

Potassium lowers blood pressure, makes your muscles move, and supports heart health.

Polyunsaturated Fat 0.1g Cholesterol 0g

Soluble and Insoluble Fiber work together to keep you fuller for longer, aid in losing weight, and assist with keeping you regular. They can improve blood sugar and lower cholesterol.

Sodium 0g

WAYS TO E AT A N D C OOK W I T H C H E RRIE S Tangy, sweet cherries lend themselves to these yummy snacks. Cherry Salsa: Mix 4 cups of pitted, chopped cherries, half of a chopped onion, 1 cup of chopped cilantro, ¼ cup of lemon juice, 1 chopped jalapeno and a clove of garlic to serve with meals. Cherry Compote: Cook 2 cups pitted and halved cherries, 2 tablespoons of water, a 2 teaspoons of lemon juice, and 3 tablespoons sugar. Spoon on yogurt, oatmeal, pancakes, ice cream or add to barbecue sauce.

Fruit & Vegetables: Facts, Nutrition and Recipes

Monounsaturated Fat 0g

Potassium 306mg

Total Carbohydrate 22.1g

Dietary Fiber 2.9g

12%

Sugar 17.7g Protein 1.5g

Vitamin A

Vitamin C

16%

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Apricot trees will generally produce fruit for 20-25 years.

Apricots NUTRITION Apricots are a good source of several nutrients, such as: Antioxidants are packed in these fruits, which protect the body from aging and disease. The fresher and riper the fruit, the more antioxidants it has. Vitamin A protects the eyes, strengthens your immune system, and supports a healthy heart. Soluble and Insoluble Fiber work together to keep you fuller for longer, aid in losing weight, and assist with keeping you regular. They can improve blood sugar and lower cholesterol.

Nutrition Facts Serving size

Calories

74.4

Total Fat 0.6g

Saturated Fat 0g

Polyunsaturated Fat 0.1g Monounsaturated Fat 0.3g Cholesterol 0g Sodium 1.6mg Potassium 401mg Total Carbohydrate 17.4g Dietary Fiber 3.1g

0% 0% 11% 6% 12%

WAYS TO E AT A N D C OOK W I T H A P RIC OTS

Sugar 14.3g

It doesn’t get much easier than this. Eat them raw, peel and cooked, poached or baked.

Vitamin A

60%

Vitamin C

26%

Apricot Yogurt Muffins: Peel, cut, pit, and chop 10 apricots. Preheat an oven 350°F. In a small bowl, mix the 1 cup flour, ½ cup sugar, a pinch of salt, and 2 teaspoons baking powder. In another bowl, combine 2 teaspoons vanilla, 2 large egg, ½ cup yogurt, and ½ stick butter. Stir into dry ingredients just until moistened. Fold in apricots. Fill greased or paper-lined muffin cups threefourths of the way full. Bake for 20-22 minutes.

1 cup of apricot halves

Amount per serving

Fruit & Vegetables: Facts, Nutrition and Recipes

Protein 2.2g

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Asian pears are native to Japan and China where they have been grown for over 3000 years.

Asian Pears NUTRITION Asian Pears are a good source of several nutrients, such as: Soluble and Insoluble Fiber work together to keep you fuller for longer, aid in losing weight, and assist with keeping you regular. They can improve blood sugar and lower cholesterol.

Nutrition Facts Serving size Amount per serving

Calories

1 Asian pear

Total Fat 0.3g

Saturated Fat 0.3g

Potassium supports the brain, muscles, nerves, and heart.

Polyunsaturated Fat 0.1g

Vitamin K aids in blood clotting and builds strong bones.

Cholesterol 0g

Sodium 0mg

WAYS TO E AT A N D P R E PA R E AS IA N P E A RS This crisp fruit adds depth to these dishes. Asian Pear Grilled Cheese: Heat a large frying pan over medium-low heat. Spread a ½ tablespoon of butter on one side of each slice of bread. Place bread buttered side down and top with a couple slices of cheese, sliced pears, the rest of the cheese, and the other bread slice butter-side-up. Pork Chops with Asian Pear: Season pork chops with salt and pepper. Add 2 tablespoons oil, cook ½ chopped onion for 4-8 minutes until soft. Take onions out of the pan. Add three 2 ¾ inch-thick pork chops to the pan. Cook 4-5 minutes per side. Remove pork chops from pan to rest. Add 1 tablespoon of oil and 1 sliced and cored Asian pear to pan. Cook and stir often for about 4-5 minutes. Add 1 tablespoon lemon juice and 3 teaspoons dried basil. Stir to combine. Pour over pork chops and serve.

Fruit & Vegetables: Facts, Nutrition and Recipes

Monounsaturated Fat 0.1g

Potassium 148mg

Total Carbohydrate 13g

Dietary Fiber 4.4g

18%

Sugar 8.6g Protein 0.6g

Vitamin A

Vitamin C

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

There are 200 seeds on an average strawberry.

Strawberries NUTRITION Strawberries are a good source of several nutrients, such as: Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C. Potassium supports the brain, muscles, nerves, and heart. Soluble and Insoluble Fiber work together to keep you fuller for longer, aid in losing weight, and assist with keeping you regular. They can improve blood sugar and lower cholesterol.

WAYS TO E AT A N D C OOK W I T H ST RAW B E RRIE S Bright red and sweet, these fruits can make a healthy, delicious treat! Strawberry Oatmeal Bars: Preheat oven to 375°F. Line a baking pan with parchment paper. In a large mixing bowl, mix 1 cup oats, ¾ cup flour, ½ cup brown sugar, pinch of salt and ginger. Pour 8 tablespoon melted butter overtop and mix. Save and set aside ½ cup of this oat mixture. Press the remaining mixture in baking pan. Add 2 cups chopped strawberries, and shake 2 tablespoons lemon juice and 1 tablespoon powdered sugar on top. Crumble the rest of the oat mixture on top, and bake 25-30 minutes, until dessert looks golden. Allow to cool completely before cutting into bars. Strawberry Frozen Yogurt Bar: Line a baking pan with parchment paper and spread evenly with yogurt. Sprinkle with sliced strawberries. Freeze for a few hours until completely frozen. Remove from the pan and peel off parchment paper. Break into pieces. Eat or refreeze for later.

Fruit & Vegetables: Facts, Nutrition and Recipes

Nutrition Facts Serving size

1 cup halved strawberries

Amount per serving

Calories

48.6

Total Fat 0.5g

Saturated Fat 0g

Polyunsaturated Fat 0.2g Monounsaturated Fat 0.1g Cholesterol 0g

Sodium 1.6mg

Potassium 233mg

Total Carbohydrate 11.7g

Dietary Fiber 3g

12%

Sugar 7.4g Protein 1g

Vitamin A

Vitamin C

149%

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

The United States produces the most blueberries in the world. Maine is the leading producer of wild blueberries.

Blueberries NUTRITION

Nutrition Facts

Blueberries are a good source of several nutrients, such as:

Serving size

Soluble Fiber can improve blood sugar and lower cholesterol. Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C. Anthocyanins are responsible for blueberry’s characteristic blue color. They’re an antioxidant with health benefits like preventing brain and heart issues, cancer, diabetes, swelling throughout the body, and many other diseases.

WAYS TO E AT A N D P R E PA R E BLU E B E RRIE S Savor the flavors of these berries in new ways! How to Freeze Berries: Spread blueberries on a rimmed baking sheet. Place in freezer for 2 hours. Transfer the frozen berries to a freezer bag and squeeze out excess air, or you can use any airtight container. Keep in the freezer up to 6 months. To defrost, empty the blueberries into a bowl. Let them sit until they reach room temperature and are soft, about 1 hour. You can freeze other berries like this, including strawberries, raspberries, and blackberries.

1 cup of blueberries

Amount per serving

Calories

84.4

Total Fat 0.5g

Saturated Fat 0g

Polyunsaturated Fat 0.2g Monounsaturated Fat 0.2g Cholesterol 0g

Sodium 1.5mg

Potassium 114mg

Total Carbohydrate 21.4g

Dietary Fiber 3.6g

14%

Sugar 14.7g Protein 1.1g

Vitamin A

Vitamin C

24%

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Blueberry Oatmeal Breakfast Bars: Preheat oven to 350°F. Grease an 8-inch square pan. In a large bowl, combine 1 cup oats, 1 cup flour, 1/2 cup brown sugar, 1/2 teaspoon salt and baking powder. Stir in 1/2 cup milk, 2 eggs, 1/4 cup melted butter, and 1 teaspoon vanilla extract or maple syrup. Fold in 1 cup blueberries. 1/2 cup walnuts and 1⁄3 cup shredded coconut are optional ingredients. Bake for 35 minutes, until the edges are golden. Cool in pan for 10 minutes before cutting into squares.

Fruit & Vegetables: Facts, Nutrition and Recipes

Cranberries are one of the few fruits native to North America.

Cranberries NUTRITION Cranberries are a good source of several nutrients, such as: Antioxidants are packed in these fruits, which protect the body from aging and disease. The fresher and riper the fruit, the more antioxidants it has. Soluble and Insoluble Fiber work together to keep you fuller for longer, aid in losing weight, and assist with keeping you regular. Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging.

WAYS TO E AT A N D C OOK W I T H C RA N BE RRIE S Not only are they yummy as sauce at Thanksgiving, cranberries are a first-rate add-in to breakfast, lunch, or dinner! Cranberry Apple Oatmeal: Combine 2 cups water, 1 cored and chopped apple, and ½ cup fresh cranberries in a pan and bring to a boil. Cook until cranberries burst and apple is soft, about 5 minutes. Reduce heat to medium and stir in 1 cup quickcooking oats, ¼ cup brown sugar, ½ teaspoon cinnamon, ¼ teaspoon nutmeg, and a pinch of salt. Cook, stirring regularly until oatmeal has thickened, about 2-3 minutes. Top oatmeal with walnuts (optional). Cranberry Glazed Chicken: In a large, deep skillet, heat 1 tablespoon of oil over medium high heat. Add 3 tablespoons of chopped onions and cook until they begin to brown, about 2 minutes. Add 3 cups cranberries, 3/4 cup water, 1/3 cup vinegar, and 1 tablespoon honey or brown sugar. Cook until berries are soft, about 5-8 minutes. Stir often so berries cook on all sides and most of the liquid cooks away. Once soft, smash the berries with a spoon so they burst. Stir in 3/4 teaspoons ginger, 1/2 teaspoon salt, and 1/4 teaspoon cinnamon until mixture thickens. Spoon cranberry glaze over cooked chicken.

Fruit & Vegetables: Facts, Nutrition and Recipes

Nutrition Facts Serving size

1 cup of cranberries

Amount per serving

Calories

50.6

Total Fat 0.1g

Saturated Fat 0g

Polyunsaturated Fat 0.1g Monounsaturated Fat 0g Cholesterol 0g

Sodium 2.2mg

Potassium 93.5mg

Total Carbohydrate 13.4g

Dietary Fiber 5.1g

20%

Sugar 4.4g Protein 0.4g

Vitamin A

Vitamin C

24%

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Mangoes were first grown in India over 5,000 years ago. The paisley pattern, developed in India, is based on the shape of a mango.

Mangoes NUTRITION Mangoes are a good source of several nutrients, such as: Soluble and Insoluble Fiber work together to keep you fuller for longer, aid in losing weight, and assist with keeping you regular. They can improve blood sugar and lower cholesterol.

Nutrition Facts Serving size

1 cup sliced mango

Amount per serving

Calories

135

Total Fat 0.4g

Saturated Fat 0.1g

Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging.

Polyunsaturated Fat 0.1g Cholesterol 0g

Vitamin A keeps eyes healthy, strengthens your immune system, and supports a healthy heart.

Sodium 3.3mg

Monounsaturated Fat 0.2g

Potassium 257mg

Total Carbohydrate 35.2g

Dietary Fiber 3.0g

12%

WAYS TO E AT A N D C OOK W I T H M A N G O E S

Sugar 30.6g

This juicy fruit adds a tropical twist to any dish!

Vitamin A

25%

Vitamin C

76%

How to Cut a Mango: Make sure the stem is facing up. Then, cut vertically ¼ inch away from the middle of the mango. You’ll be cutting around a large seed. Make the same cut on the other side. Cut the orange flesh in a grid-like pattern without going through the skin. Use a large spoon to detach the flesh from the skin and scoop out the cubes. Mango Salsa: In a large bowl, mix 2 ripe mangoes, peeled, pitted, and chopped (about 3 cups); 1 small, chopped onion; 1-2 jalapenos, seeded and chopped; ½ cup cilantro; and 1 tablespoon of juice; and salt and pepper to taste. Serve or refrigerate in a sealed container for up to 2 days.

Protein 0.8g

Calcium

Iron

Vitamin D

Vitamin B6

11%

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Frozen Mango Cheesecake Pops: Mix together one 6-ounce container of low-fat yogurt, 1/4 cup cream cheese, and 1 tablespoon honey or maple syrup. Pour mixture into three 3-ounce paper cups. Add diced mango on top of creamy layer. Push plastic spoons in the pops to make a popsicle handle. Freeze for 2-3 hours until solid. Remove the cup from the freezer to serve. Do this by placing the bottom of the cup under hot running water for 20 seconds. Then, peel off the paper cup.

Fruit & Vegetables: Facts, Nutrition and Recipes

Lemon trees can produce up to 600 lbs. of lemons every year and produce all year round. Because of their high vitamin C content, limes were used by the British Navy to prevent scurvy.

Lemons and Limes NUTRITION Lemons and limes are a good source of several nutrients, such as: Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C. Flavonoids cut down on swelling throughout the body, diabetes risk, cancer, and possible issues with the brain. More research needs to be done to fully understand their effects in humans. Antioxidants are packed in these fruits, which protect the body from aging and disease. The fresher and riper the fruit, the more antioxidants it has.

Nutrition Facts Serving size Amount per serving

Calories

1 fruit

Total Fat 0g

Saturated Fat 0g

Polyunsaturated Fat 0.1g Monounsaturated Fat 0g Cholesterol 0g

Sodium 3.2mg

Potassium 157mg

Total Carbohydrate 11.6g

Dietary Fiber 0.4g

Sugar 0g

WAYS TO E AT A N D C OOK W I T H L E M O N S A ND LIM ES Both share similar health benefits and mix perfectly with so many dishes! Lemon, Lime, and Cucumber Water: Infuse water with these fruits and vegetables for a refreshing sip. Lemon or Lime Garlic Dressing: In a large bowl, mix together ½-¾ cup oil, 3 tablespoons lemon juice, 3 tablespoons lime juice, 3 cloves of garlic (or ½ teaspoon garlic powder), and salt and pepper to taste. Serve over salad.

Protein 1.3g

Vitamin A

Vitamin C

83.2%

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Easy Lime (or Lemon) Chicken: In a large ziploc bag, combine 2 pounds chicken, 1/2 cup lime juice (or lemon juice), 2 cloves of garlic (or 1/4 teaspoon garlic powder), 1 tablespoon Worchester or soy sauce, and 1 teaspoon salt and pepper. Seal and toss to combine until chicken is evenly coated. Refrigerate at least 30 minutes or up to 8 hours. Preheat the oven to 425°F, and grease the cooking dish. Remove chicken from the bag and keep the marinade. Arrange chicken in a single layer in the baking dish. Bake for 20 minutes, then take out and brush chicken with marinade. Bake for additional 20-30 minutes or until chicken is cooked through, the internal temperature is 165oF and juices run clear. Serve over rice.

Fruit & Vegetables: Facts, Nutrition and Recipes

Vegetables

Like tomatoes, eggplant is a fruit, not a vegetable. Eggplants with dark purple skin are the most common, but they can also be found in red, white, green, or even black.

Eggplants NUTRITION

Nutrition Facts

Eggplants are a good source of several nutrients, such as:

Amount per serving

Anthocyanins are responsible for the eggplantâ&#x20AC;&#x2122;s deep purple color. Theyâ&#x20AC;&#x2122;re an antioxidant with health benefits like preventing brain and heart issues, cancer, diabetes, swelling Soluble and Insoluble Fiber work together to keep you fuller for longer, aid in losing weight, and assist with keeping you regular. They can improve blood sugar and lower cholesterol. Copper is a mineral that supports bone, heart, brain and immune health.

1 cup, cubed

Calories

19.7

Total Fat 0.2g

Saturated Fat 0g

Polyunsaturated Fat 0.1g Monounsaturated Fat 0g Cholesterol 0g

Sodium 1.6mg

Potassium 189mg

Total Carbohydrate 16.4g

Dietary Fiber 2.8g

11%

Sugar 1.9g Protein 0.8g

WAYS TO E AT A N D C OOK W I T H EG G P L AN TS

Vitamin A

Enjoy this vegetable in these quick and easy recipes!

Vitamin C

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

Raw Eggplant Salad: In a medium bowl, whisk together 2 tablespoon lemon juice, 1/2 tablespoon oil, 1 teaspoon honey or maple syrup, and salt and pepper to taste. Add 1 diced eggplant, 1 rib of celery chopped small, pitted and chopped olives, 1 teaspoon dried thyme leaves, and 1 teaspoon dried basil. Caprese Eggplant Roll-ups: Cut one small/medium eggplant into thin slices. Thinly slice 1 large tomato and 4 ounces mozzarella cheese. Place the eggplant slices on a greased, heated pan and grill for a couple minutes on each side. Top each eggplant slice with a piece of mozzarella, followed by a tomato slice. Sprinkle with olive oil, black pepper, and dried basil. Roll the eggplant starting at the thinner end and hold together with a toothpick. Serve immediately.

Serving size

Fruit & Vegetables: Facts, Nutrition and Recipes

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Mel Blanc, the voice of cartoon character Bugs Bunny, reportedly did not like carrots.

Carrots NUTRITION Carrots are a good source of several nutrients, such as: Vitamin A keeps eyes healthy, strengthens your immune system, and supports a healthy heart. Vitamin B6. This vitamin is essential to protein, fat, and carbohydrate metabolism and the creation of red blood cells and neurotransmitters. Vitamin C protects tissues supporting your entire body. Itâ&#x20AC;&#x2122;s an antioxidant defending you from disease and the effects of aging. Your bodyâ&#x20AC;&#x2122;s ability to take in iron also improves with Vitamin C.

Nutrition Facts Serving size

1 cup, chopped

Amount per serving

Calories

52.5

Total Fat 0.3g

Saturated Fat 0g

Polyunsaturated Fat 0.1g Monounsaturated Fat 0g Cholesterol 0g

Sodium 88.3mg

Potassium 410mg

Total Carbohydrate 12.3g

Dietary Fiber 3.6g

14%

Sugar 6.1g

WAYS TO E AT A N D C OOK W I T H CA RROTS

Protein 1.2g

Whether you choose to dip in your favorite spread or bring to a main dish, this vegetable is packed with nutrients!

Vitamin C

Fresh Carrot Salad: Shred 3 cups of carrots using a grater, peeler, or chop into tiny pieces with a knife. Place the carrots in a medium bowl. Add 1 tablespoon chopped onions; 2 tablespoons dried parsley or basil; and 1, 15-ounce can of rinsed and drained beans. In a separate bowl, whisk together 2 tablespoons oil, lemon juice, and honey or maple syrup. Add 1 tablespoon mustard, 1/2 teaspoon chili powder, and 1/4 teaspoon salt. Pour dressing over the carrot mixture and stir. For the best flavor, let sit for 20 minutes before serving. Salad keeps in the fridge for about 4 days.

Vitamin A Calcium

2% 428% 7.6% 42.2%

Iron

Vitamin D

Vitamin B6

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Carrot Cake Overnight Oats: In a bowl or mason jar, mix together 1/2 cup rolled oats, 3/4 cup milk, 1/4 cup shredded or finely chopped carrots; 1 tablespoon honey, brown sugar, or maple syrup; and 1 teaspoon cinnamon. Top with 1 tablespoon crushed nuts and 1 tablespoon shredded coconut. Cover with a lid and set in the fridge overnight. Heat and enjoy in the morning!

Fruit & Vegetables: Facts, Nutrition and Recipes

In Ohio, they love tomatoes so much that tomato juice is the official state drink.

Tomatoes NUTRITION Tomatoes are a good source of several nutrients, such as: Potassium supports the brain, muscles, nerves, and heart. Folate is important, especially for pregnant women. It supports cell function and tissue growth. Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C.

WAYS TO E AT A ND C OOK W I T H TO M ATO E S Most are red, but they’re also yellow, orange, green, or purple. Whether eaten raw or in soups and stews, tomatoes bring a juicy and sweet flavor! Fresh Tomato Salad: In a small bowl, add 3 cups diced tomatoes and 1/4 cup thinly sliced onion. Top with 3 tablespoon oil and 1 tablespoon red wine vinegar (or any kind of vinegar you have on-hand). Season with 2 tablespoon dried basil, and salt and pepper to taste. Quick Fresh Tomato Sauce: Place 4 1/2 cups chopped tomatoes in a large bowl. Stir in 1/3 cup fresh basil, 1 tablespoon oil, and 2-3 teaspoons minced garlic (2 garlic cloves or ¼ teaspoon garlic powder). Add salt and pepper to taste. Let stand at room temperature for 30-60 minutes, stirring a couple of times. Serve with hot pasta and sprinkle with cheese.

Fruit & Vegetables: Facts, Nutrition and Recipes

Nutrition Facts Serving size

1 medium tomato

Amount per serving

Calories

Total Fat 0.2g

Saturated Fat 0.3g

Polyunsaturated Fat 0.1g Monounsaturated Fat 0g Cholesterol 0g

Sodium 6.2mg

Potassium 292mg

Total Carbohydrate 4.8g

Dietary Fiber 1.5g

Sugar 3.2g Protein 1.2g

Vitamin A

20%

Vitamin C

26%

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

The average ear has 800 kernels in 16 rows.

Corn NUTRITION

Nutrition Facts

Corn is a good source of several nutrients, such as:

Amount per serving

Soluble and Insoluble Fiber work together to keep you fuller for longer, aid in losing weight, and assist with keeping you regular. They can improve blood sugar and lower cholesterol. Niacin is a vitamin in corn that is not easily used by the body. For this reason, many people choose to cook corn with lime to make tortillas. It makes this vitamin easy to absorb. Folate is especially important for pregnant women. It supports cell function and tissue growth.

Serving size

Calories

1 cup

133

Total Fat 1.8g

Saturated Fat 0.3g

Polyunsaturated Fat 0.8g Monounsaturated Fat 0.5g Cholesterol 0g

Sodium 23.1mg

Potassium 320mg

Total Carbohydrate 30.5g

10%

Dietary Fiber 3.3g

13%

Sugar 5.7g Protein 4.3g

16%

Vitamin A

WAYS TO E AT A N D C OOK W I T H C O RN

Vitamin C

17%

Calcium

Corn is everywhere - in tortillas, flour, oil, and syrup, on the cob and piled high on a plate!

Iron

Summer Corn Salad: In a large bowl, mix 4 ears of white or yellow corn, cut off the cob (about 4 cups corn kernels). Add 2 1/2 cups halved cherry tomatoes, 1 cup diced onion, 1 large diced avocado, and 1 diced jalapeĂąo. In a separate bowl, mix 1/2 cup fresh cilantro; 1/4 cup lime, orange, or lemon juice; 2 tablespoons oil; and 1/2 teaspoon red pepper flakes (optional). Pour over the salad and mix well to combine. Season with salt and pepper to taste.

Vitamin D

Vitamin B6

10%

Magnesium

10%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

3-Can Salsa: Open, drain and rinse 1 can black beans, 1 can corn, and 1 can of diced tomatoes and chilies. Place all ingredients into a large bowl. Mix and serve with tortilla chips. Optional ingredients to mix in include 1 tablespoon of lime juice, 2 tablespoons fresh cilantro, 1 teaspoon cumin, and a tiny bit of salt and pepper to taste.

Fruit & Vegetables: Facts, Nutrition and Recipes

Babe Ruth used to wear a cabbage leaf under his baseball cap during games and it is reported he switched it out for a new leaf halfway through the game.

Cabbages NUTRITION

Nutrition Facts

Cabbages are a good source of several nutrients, such as:

Amount per serving

Vitamin K aids in blood clotting and builds strong bones. Vitamin B6. This vitamin is essential to protein, fat, and carbohydrate metabolism and the creation of red blood cells and neurotransmitters. Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C.

WAYS TO E AT A N D C OOK W I T H CA BBAG E S It’s crunchy, rich and chock-full of vitamin C making any dish irresistible. Cabbage Salsa: Chop 3 cups of cabbage into bit-sized pieces. Add that to a bowl full of 1, 4-ounce can diced green chilies, 1 seeded and chopped tomato, a ¼ cup chopped onion, 1 Tablespoon of chopped cilantro, and 1 Tablespoon of a finely cut and seeded jalapeno. Add a pinch of salt, garlic powder, and black pepper. In large bowl, stir together all ingredients. Tequila Lime Slaw: Combine a 1/4 cup Greek yogurt, 3 tablespoons of lime juice, 1 tablespoon silver tequila, 2 teaspoons sugar, 1/4 teaspoon salt, and 1/3 cup thinly sliced green onions in a medium bowl. Toss in 1/4 cup chopped fresh cilantro and 4 cups shredded cabbage to coat. Use on tacos, burgers, or as a side salad.

Fruit & Vegetables: Facts, Nutrition and Recipes

Serving size

1 cup, chopped

Calories

22.2

Total Fat 0.1g

Saturated Fat 0g

Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0g

Sodium 16mg

Potassium 151mg

Total Carbohydrate 5.2g

Dietary Fiber 2.2g

Sugar 2.8g Protein 1.1g

Vitamin A

Vitamin C

54%

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

The flowers of the zucchini plant are edible. Fried squash blossoms are considered a delicacy. Zucchini has more potassium than a banana.

Zucchini NUTRITION Zucchini is a good source of several nutrients, such as: Copper is a mineral that supports bone, heart, brain and immune health.

Nutrition Facts Serving size

1 cup, chopped

Amount per serving

Calories

19.8

Manganese strengthens bone health, assists with antioxidant function protecting you from aging and chronic disease, and plays a part in your metabolism and wound healing.

Total Fat 0.2g

Saturated Fat 0g

Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C.

Cholesterol 0g

Sodium 12.4mg

Polyunsaturated Fat 0.1g Monounsaturated Fat 0g

Potassium 325mg

Total Carbohydrate 4.2g

Dietary Fiber 1.4g

Sugar 2.1g

WAYS TO E AT A N D C OOK W I T H ZU C C H IN I Mild in flavor and tender, zucchini pairs well with virtually any sauce or dish. Spice Zucchini Salad: Using a peeler or a knife, peel or cut 1 cup of thin strips from the zucchini. Toss with 1 1/2 teaspoons canned and chopped chipotle peppers, 1 tablespoon lime juice, and 3 tablespoons oil. In a medium bowl, toss together 4 cups lettuce, 1 can drained and rinsed beans, 1 cup chopped tomatoes, and ¼-1/2 cup of your favorite dressing. Divide among 4 bowls. Top with zucchini mixture.

Protein 1.5g

Vitamin A

Vitamin C

35%

Calcium

Iron

Vitamin D

Vitamin B6

14%

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Creamy Zucchini Lime Dressing: Place the following ingredients in a food processor or blender: 1 chopped medium zucchini, 1/2 cup oil, 1 small garlic clove (or 1/8 teaspoon garlic powder), 1/4 cup lime juice, 2 tablespoons water, 4 teaspoons nut or seed butter (like peanut butter or sunflower seed butter), 1/4 teaspoon salt, and 1/4 teaspoon granulated sugar. Blend until smooth.

Fruit & Vegetables: Facts, Nutrition and Recipes

Italian immigrants first introduced broccoli to the United States in the 1800s. It did not become widely known until the 1920s.

Broccoli NUTRITION Broccoli is a good source of several nutrients, such as: Vitamin K aids in blood clotting and builds strong bones. Vitamin B6. This vitamin is essential to protein, fat, and carbohydrate metabolism and the creation of red blood cells and neurotransmitters. Chromium is a mineral that can improve your blood sugar levels and your metabolism.

WAYS TO E AT A N D C OOK W I T H B RO C C O L I Unleash more flavor from broccoli by trying these recipes. Roasted Lemony Broccoli: In a large bowl, mix together ¼ cup extra virgin olive oil; 4 finely chopped garlic cloves (or ½ teaspoon garlic powder), and 1 large pinch of dried red pepper flakes (or a couple sprinkles of hot sauce). Chop 2 heads of broccoli chopped into small florets. Add to the broccoli to the oil mixture and coat. Arrange the broccoli on the sheet pan. Sprinkle with ½ teaspoon salt. Roast the broccoli for 10 to 12 minutes. Remove the pan from the oven, flip the broccoli, and sprinkle with 3 tablespoons sliced nuts. Place in the oven for another 8 to 10 minutes, or until the broccoli is evenly browned, and the nuts are toasted and golden. Plate broccoli, toss it with 2 teaspoons lemon juice and top with 2-3 tablespoons parmesan cheese (refrigerated or shelf stable). Serve hot or at room temperature.

Nutrition Facts Serving size Amount per serving

Calories

1 cup, ﬂorets

19.9

Total Fat 0.2g

Saturated Fat 0g

Polyunsaturated Fat 0.1g Monounsaturated Fat 0g Cholesterol 0g

Sodium 19.2mg

Potassium 231mg

Total Carbohydrate 3.7g

Dietary Fiber 0g

Sugar 0g Protein 2.1g

Vitamin A

43%

Vitamin C

110%

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Everyone’s Favorite Broccoli Salad: Cut broccoli into 4 cups of bite-sized pieces. Mix with 1 cup bacon bits, 1 cup dried cranberries or raisins, 1 cup chopped nuts, 1/2 cup shredded cheese (parmesan or cheddar work well), and 1/4 cup onion that’s chopped finely. In a small bowl, mix dressing ingredients: 3/4 cup plain Greek yogurt, 1/4 cup and 2 tablespoon milk, 1 1/2 tablespoon vinegar, 1 1/2 tablespoon sugar, and salt and pepper to taste. Toss all ingredients to combine. Refrigerate until you’re ready to serve.

Fruit & Vegetables: Facts, Nutrition and Recipes

The average American eats about 124 pounds of potatoes per year

Potatoes NUTRITION Potatoes are a good source of several nutrients, such as: Copper is a mineral that supports bone, heart, brain and immune health. Vitamin B6 is involved in converting food in the body to energy. Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C.

WAYS TO E AT A N D C OOK W I T H P OTATO E S These nuggets are crunchy and creamy which pairs beautifully with so many dishes. Lemony Dill Potato Salad: Cut 1 pound small red potatoes (about 10 potatoes) in half. Place in a pot of water. Bring to a boil for 15-20 minutes, until they are soft enough that you can stick a fork through them easily. Drain the water, and place potatoes in a large bowl. While potatoes cook, make the coating with 1/4 cup oil, 3 tablespoon lemon juice, 1 garlic clove (or 1/8 teaspoon of garlic powder), 2 tablespoon mustard, 1/2 teaspoon salt, and 1/4 teaspoon ground black pepper. Add sauce, 1/4 cup chopped fresh dill (or 4 teaspoons dried dill), and 1/4 cup chopped onions to potatoes. Coat all ingredients. Place in the fridge until you serve.

Nutrition Facts Serving size

1 medium potato

Amount per serving

Calories

161

Total Fat 0.2g

Saturated Fat 0.1g

Polyunsaturated Fat 0.1g Monounsaturated Fat 0g Cholesterol 0g Sodium 17.3mg Potassium 926mg

0% 1% 26%

Total Carbohydrate 36.6g

12%

Dietary Fiber 3.5g

15%

Sugar 2.0g Protein 4.3g

Vitamin A

Vitamin C

28%

Calcium Iron

3% 10%

Vitamin D

Vitamin B6

27%

Magnesium

12%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Red Chili Baked Potatoes: Preheat the oven to 400ºF. Wash the 3 pounds of potatoes and cut them into 1 to 2 inch cubes. Place them in a large bowl. Add 2 tablespoons oil, ½ Tablespoon chili powder, ½ teaspoon cumin, 1/8 teaspoon cayenne pepper, ¼ teaspoon garlic powder, ½ teaspoon salt, and ¼ teaspoon pepper. Toss until everything is coated. Spread the potatoes over a greased baking sheet. Bake for 40 minutes or until potatoes are golden brown on the edges.

Fruit & Vegetables: Facts, Nutrition and Recipes

The sweet potato belongs in the same family as morning glories while the white potato belongs to the same group as tomatoes, tobacco, chile pepper, eggplant and the petunia.

Sweet Potatoes NUTRITION Sweet potatoes are a good source of several nutrients, such as: Vitamin A protects the eyes, strengthens your immune system, and supports a healthy heart. Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C. Manganese strengthens bone health, assists with antioxidant function protecting you from aging and chronic disease, and plays a part in your metabolism and wound healing.

WAYS TO E AT A N D C OOK W I T H SW EET POTATOE S Good things come with the smooth, rich sweet potato flavor. Roasted Sweet Potato Spinach Salad: Preheat oven to 400°F. 1 large, unpeeled sweet potato into 1/2-inch cubes. Mix 2 teaspoons olive oil, 1/8 teaspoon salt, and 1/8 teaspoon garlic powder in a bowl. Toss the potatoes in and coat. Arrange potato mixture in a single layer on a greased baking sheet. Bake for 20 to 25 minutes or until potatoes are crisp on the outside and tender on the inside, stirring half way through. Plate 2 cups spinach with 2 tablespoons of salad dressing of your choice. Top with half the sweet potatoes. The rest can be saved in the fridge for later!

Nutrition Facts Serving size

1 medium potato

Amount per serving

Calories

114

Total Fat 0.1g

Saturated Fat 0.1g

Polyunsaturated Fat 0.1g Monounsaturated Fat 0g Cholesterol 0g Sodium 72.3mg Potassium 448mg Total Carbohydrate 26.8g Dietary Fiber 4.0g

0% 3% 13% 9% 16%

Sugar 5.6g Protein 2.1g

Vitamin A

377%

Vitamin C

Calcium

Iron

Vitamin D

Vitamin B6

14%

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Sweet Potato Toss: Place 1 tablespoon oil and a sweet potato, cut into ½ inch pieces, in a shallow pan on the stove-top. Cook over medium heat for about 5 minutes. Flip and cook for another five minutes or until the potatoes brown. In a bowl, combine potatoes with 1/4 teaspoon salt, 1/4 teaspoon pepper, 1 cup drained and rinsed chickpeas, 3 tablespoons chopped onions, 3 tablespoons oil, 2 tablespoons lime juice, and 2 tablespoons fresh basil (or 2 teaspoons dried basil). Serve as a side or on top a salad.

Fruit & Vegetables: Facts, Nutrition and Recipes

The average person eats about 2 pounds of garlic per year which is equivalent to about 300 cloves!

Garlic NUTRITION Garlic is a good source of several nutrients, such as: Manganese strengthens bone health, assists with antioxidant function protecting you from aging and chronic disease, and plays a part in your metabolism and wound healing.

Nutrition Facts Serving size Amount per serving

Calories

1 clove

4.5

Total Fat 0g

Vitamin B6 is involved in converting food in the body to energy.

Saturated Fat 0g

Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C.

Monounsaturated Fat 0g

Polyunsaturated Fat 0g Cholesterol 0g

Sodium 0.5mg

Potassium 12mg

Total Carbohydrate 1g

WAYS TO E AT A N D C OOK W I T H G ARL IC

Dietary Fiber 0.1g

This vegetable goes with everything saucy, sweet and tangy!

Protein 0.2g

Vitamin A

Vitamin C

Garlic Cilantro Yogurt Dip: Mix together 3 Tablespoon chopped cilantro, 4 finely cut garlic cloves (or ½ teaspoon garlic powder), 4 Tablespoons lime juice, 1/2 teaspoons salt, 3 Tablespoons oil, and 1 cup Greek yogurt. Serve with vegetables or chips. Roasted Garlic: Doing this makes garlic caramelize, soft, buttery and sweet. You can spread it on toast, mix it into dips, or use it to flavor everyday dishes. Start by preheating the oven or a toaster oven to 400ºF. Cut off the top of the garlic head. Wrap the head in a tinfoil pouch. Before closing the pouch, drizzle with 1 tablespoon of oil and sprinkle with a pinch of salt. Close the tinfoil package to completely cover the garlic. Place in a shallow baking dish. Bake for 30-40 minutes until soft and fragrant. When the garlic is cooled enough to handle, squeeze the garlic cloves out of their paper-like covering. Place in the fridge for 10 days. Freeze and garlic will keep for months.

Fruit & Vegetables: Facts, Nutrition and Recipes

Sugar 0g

Calcium

Iron

Vitamin D

Vitamin B6 Magnesium

2% 0.7%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Cauliflower is related to broccoli, cabbage, kale, turnips, rutabagas, and Brussels sprouts.

Cauliflower NUTRITION Cauliflower is a good source of several nutrients, such as: Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C.

Serving size Amount per serving

Calories

1 cup, ﬂorets

Total Fat 0.1g

Vitamin K aids in blood clotting and builds strong bones

Saturated Fat 0g

Folate is especially important for pregnant women. It supports cell function and tissue growth.

Monounsaturated Fat 0g

WAYS TO E AT A N D C OOK W I T H CAU L IF LOWE R This vegetable’s superpower is that it can be crunchy, creamy, luscious, silky and fresh in all the right places! Tangy Cauliflower Salad: Preheat oven to 425ºF. Cut 1 head of cauliflower into florets. In a large bowl, toss cauliflower with 3 Tablespoons of oil to coat. Lay cauliflower florets on a baking sheet. Bake 45 minutes. Set aside to cool. In a large bowl, add the cooled cauliflower, 1 cup of chopped and seeded tomatoes, ¼ cup of sliced onions, ¼ cup olives, 1 cup feta cheese, and 1/4 cup chopped fresh basil (or 4 teaspoons dry basil). In a separate bowl, mix together 1/4 cup lemon juice, zest from one lemon, 1/2 teaspoon salt, 1/2 teaspoon pepper, 2 cloves garlic cut finely (or ¼ teaspoon garlic powder), and 1/4 cup oil. Toss the dressing over the cauliflower salad, and mix well. Roasted Cauliflower: Preheat oven to 400°F. Cut 1 head of cauliflower into florets. Spread the florets on the baking sheet. Drizzle with 2 Tablespoons oil, and sprinkle with the 1 teaspoon salt, ½ teaspoon pepper and ¼ teaspoon garlic powder. Toss gently to evenly coat the cauliflower. Bake for 25-30 minutes, until soft and lightly golden. Serve immediately or at room temperature.

Nutrition Facts

Fruit & Vegetables: Facts, Nutrition and Recipes

Polyunsaturated Fat 0g Cholesterol 0g

Sodium 30mg

Potassium 303mg Total Carbohydrate 2.5g Dietary Fiber 0g

9% 10% 0%

Sugar 0g Protein 2.4g

Vitamin A

Vitamin C

77%

Calcium

Iron

Vitamin D

Vitamin B6

11%

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

They’re named after Brussels, the capital of Belgium, where they were a popular 16th century crop.

Brussels Sprouts NUTRITION Brussels sprouts are a good source of nutrients, such as: Vitamin K aids in blood clotting and builds strong bones. Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Folate is especially important for pregnant women. It supports cell function and tissue growth.

Nutrition Facts Serving size Amount per serving

Calories

Dishes with Brussels sprouts bring an earthy-sweet flavor, and their texture is tender without too much give. Shaved Brussels Sprout Salad: Cut the woody stems from 1 pound of Brussels sprouts. Pulse the remaining part of the sprouts in a food processor until they are thinly sliced. You can also use a mandolin or sharp knife, if you don't have a food processor. Cut all sprouts into shreds. Add them to a large bowl with a chopped large apple, ½ dried cranberries or raisins, ½ cup nuts or seeds, and 1/3 cup shredded cheese. Drizzle 2/3 cup of your favorite dressing over the salad and toss well.

37.8

Total Fat 0.3g

Saturated Fat 0.1g

Polyunsaturated Fat 0.1g Monounsaturated Fat 0g Cholesterol 0g Sodium 30mg

WAYS TO E AT A N D C OOK W I T H B RU SSELS SP ROUTS

1 cup

Potassium 342mg Total Carbohydrate 7.9g Dietary Fiber 3.3g

0% 1% 10% 3% 13%

Sugar 1.9g Protein 3.0g

Vitamin A

13%

Vitamin C

125%

Calcium

Iron

Vitamin D

Vitamin B6

10%

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Chili Honey Lime Roasted Brussel Sprouts: Preheat oven to 450ºF. Trim the small, woody stem off 1 ½ pounds of Brussel sprouts. Half them lengthwise. In a large bowl combine the Brussels sprouts, 1 ½ Tablespoons oil, 1 ½ teaspoons chili powder, salt and pepper to taste. Toss together to coat. Place the Brussels sprouts onto a baking sheet, and bake for approximately 20 minutes or until the edges are crisp and golden. Halfway through the cooking, toss the sprouts so they brown evenly. In a small bowl, mix the zest and juice of one lime and 1 tablespoon of honey (or maple syrup or sugar). If needed, microwave for 10 seconds, so the mixture can easily be mixed together. Place the roasted sprouts in a serving bowl and pour the honey lime mixture over them. Toss to coat.

Fruit & Vegetables: Facts, Nutrition and Recipes

Kale became such an important food in Scotland that in some local Scottish dialect the term “kail” refers to “food” in general.

Kale NUTRITION Kale is a good source of several nutrients, such as: Vitamin K aids in blood clotting and builds strong bones. Vitamin A protects the eyes, strengthens your immune system, and supports a healthy heart. Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging.

WAYS TO E AT A N D C OOK W I T H KA L E Nutrient-rich kale’s mild flavor goes with any dish. It can bulk up a salad or crisp into a chip! Kale Salad: Preheat the oven to 350ºF. Spread ½ cup nuts on a baking dish. Toast them until lightly golden, about 5 to 10 minutes. Toss them once or twice to make sure they bake evenly. Remove the tray from the oven. From one bunch of kale, pull the leaves from the stems and rid of the stems. Chop the leaves into small, bite-sized pieces and place in a big salad bowl. Add ½ cup of your favorite dressing to the kale, evenly coat each leave. Massage them with your hands by lightly scrunching big handfuls at a time. The leaves should darken and become fragrant. Coarsely chop the nuts and add them to the bowl. Cut a large apple into small, bite-sized pieces and toss in the bowl. Add ½ cup dried cranberries or raisins, and sprinkle with ½ cup of cheese on top.

Nutrition Facts Serving size

1 cup, chopped

Amount per serving

Calories

33.5

Total Fat 0.5g

Saturated Fat 0.1g

Polyunsaturated Fat 0.2g Monounsaturated Fat 0g Cholesterol 0g

Sodium 28.8mg

Potassium 299mg

Total Carbohydrate 6.7g

Dietary Fiber 1.3g

Sugar 0g Protein 2.2g

Vitamin A

206%

Vitamin C

134%

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Baked Garlic Kale Chips: Preheat your oven to 300ºF. Wash and dry one bunch of kale. Rip the leaves off the stems. Cut into chip-sized pieces. Arrange the pieces of kale on an ungreased baking sheet. Drizzle 2 teaspoons of oil over the kale, as evenly as possible. Use your hands to massage the oil into the kale leaves until evenly coated. Leaves should darken and become fragrant. Once you've finished massaging the kale, sprinkle a pinch or two of sea salt and a pinch of garlic powder over the kale. Add the pan to you’re the oven. Bake for 10 minutes. Turn the pan on the opposite direction and flip any kale pieces that are starting to look crispy. Bake for another 10-15 minutes. Remove the pan from the oven, and leave the kale chips on the pan for 3-5 minutes. Serve!

Fruit & Vegetables: Facts, Nutrition and Recipes

Cucumbers are originally from India. They have been grown by humans for over 3,000 years.

Cucumbers NUTRITION Cucumbers are a good source of several nutrients, such as: Water makes up 60% of the human body. It cushions organs and joints, coverts food into energy, and helps absorbs nutrients. Vitamin K aids in blood clotting and builds strong bones Vitamin B5 supports healthy skin, hair, and eyes; help nerve and liver function; aids digestion; builds red blood cells; and makes hormones associated with sex and stress.

WAYS TO E AT A N D P R E PA R E C U C U M B E RS Vegetables don’t get much easier than this – no peeling or deseeding needed!

Nutrition Facts Serving size

1/2 cup, sliced

Amount per serving

Calories

7.8

Total Fat 0.1g

Saturated Fat 0g

Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0g

Sodium 1mg

Potassium 76.4mg

Total Carbohydrate 1.9g

Dietary Fiber 0.3g

Sugar 0.9g Protein 0.3g

Vitamin A

Vitamin C

Spiced Cucumbers: Slice a large cucumber. Sprinkle with 1 tablespoon of lime juice and ½ teaspoon of chili powder. Serve.

Calcium

Iron

Vitamin D

Classic Cucumber Salad: Mix together 1 heaping tablespoon Greek yogurt, 2 teaspoons red wine vinegar, 1/2 teaspoon milk, and salt and pepper to taste in a large bowl. Add 1 large, peeled and thinly sliced cucumber and 1 large, chopped and seeded tomato to the bowl. Toss to coat. Let the salad sit at least 30 minutes before serving.

Vitamin B6

Magnesium

Fruit & Vegetables: Facts, Nutrition and Recipes

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

On average, each American eats 30 pounds of lettuce every year.

Lettuce NUTRITION Lettuce is a good source of several nutrients, such as: Vitamin K aids in blood clotting and builds strong bones. Vitamin A protects the eyes, strengthens your immune system, and supports a healthy heart. Folate is especially important for pregnant women. It supports cell function and tissue growth.

WAYS TO E AT A N D C OOK W I T H BAN A N AS A vibrant salad is a perfect counterpoint to rich dishes. Lettuce Wrap: On the stove, place a large pan over medium heat. Add 1 tablespoon oil and ½ cup chopped onions. Cook until lightly browned. Stir in 1 cup chopped mushrooms, 1 chopped zucchini, 4 cloves of finely cut garlic (or ½ teaspoon garlic powder), and ¼ teaspoon salt. Cook, stirring occasionally, until the zucchini is nicely browned. Add 3 Tablespoons of teriyaki sauce. Cook and stir for about 2 minutes. Serve by placing the vegetable mix in hearty pieces of lettuce. Eat like tacos. Honey Mustard Salad: In small bowl, mix 1/3 cup oil, 2 teaspoons mustard, 2 tablespoons lemon juice, 2 teaspoons honey (or maple syrup or sugar), 1/8 cup chopped onions, and ½ teaspoon of salt. Set aside. Place 6 cups of lettuce leaves on a large platter, top your favorite crunchy vegetables, and drizzle with your honey mustard dressing right before serving.

Fruit & Vegetables: Facts, Nutrition and Recipes

Nutrition Facts Serving size Amount per serving

Calories

1 cup

5.4

Total Fat 0.1g

Saturated Fat 0g

Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0g

Sodium 10mg

Potassium 69.8mg

Total Carbohydrate 1g

Dietary Fiber 0.5g

Sugar 0.9g Protein 0.3g

Vitamin A

53%

Vitamin C

11%

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

White asparagus and green asparagus come from the same plant. Exposure to sunlight turns the stalks green. When dirt is piled on top of the plant, photosynthesis is inhibited and the stalks remain white.

Asparagus NUTRITION Asparagus is a good source of several nutrients, such as: Vitamin K aids in blood clotting and builds strong bones. Folate is especially important for pregnant women. It supports cell function and tissue growth. Copper is a mineral that supports bone, heart, brain and immune health.

Nutrition Facts Serving size Amount per serving

Calories

1 cup

26.8

Total Fat 0.2g

Saturated Fat 0.1g

Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0g

WAYS TO E AT A N D C OOK W I T H AS PARAG U S

Sodium 2.7mg

Potassium 271mg

Fresh asparagus spears create a simple but satisfying side and addition to any meal

Total Carbohydrate 5.3g

Garlic Asparagus: Preheat the oven to 425°F. Grease a large baking dish. Snap off the woody part of 1 pound of asparagus. It will naturally break where the woody part starts and the tender part ends. Spread the asparagus across the baking sheet. Drizzle with 3 Tablespoons of oil and 3 cloves of finely cut garlic (or ½ teaspoon of garlic powder). Rub the oil and garlic over the asparagus to coat. Sprinkle with the ¼ cup grated Parmesan cheese. Season with salt and pepper to taste. Bake for 10-15 minutes. The asparagus is ready when the tips have crisped and the cheese has melted.

Dietary Fiber 2.8g

11%

Sugar 2.5g Protein 2.9g

Vitamin A

20%

Vitamin C

13%

Calcium Iron

3% 16%

Vitamin D

Vitamin B6

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Shaved Asparagus Salad: Use 1 pound of asparagus. Do not trim the base of the stem, as you normally would. Use one hand to hold the bottom end of one asparagus spear. Use a vegetable peeler, in the other hand, lightly pulling straight down to the tip. Try to do this gently to create asparagus ribbons. Discard the ends where your hand held the spear. Mix asparagus ribbons with 1 Tablespoon lemon juice, zest from lemon, 2 Tablespoons of oil, and salt and pepper to taste. Toss to coat. Let sit 5- 10 minutes and serve.

Fruit & Vegetables: Facts, Nutrition and Recipes

When onions are cut, a compound is released and turns to sulfuric acid in the air. This is what makes people cry when they cook with onions. If the onion is cold, the sulfur compound is inactivated- try to chill your onions for tear-free cooking.

Onions NUTRITION Onions are a good source of several nutrients, such as: Soluble Fiber can improve blood sugar and lower cholesterol. Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C. Folate is especially important for pregnant women. It supports cell function and tissue growth.

WAYS TO E AT A N D C OOK W I T H O N IO N S These recipes bring oniony brightness without overpowering flavors. Pickled Onions: Thinly slice 1 medium onion and ½ of a habanero pepper. Place them in a glass jar. Add 1/8 cup salt, 1 teaspoon dried oregano, and enough vinegar to cover the vegetables. Mix well. Cover, and place in the fridge for at least four hours. You can also store these for several weeks. Add them to tacos, salads, sandwiches, or burgers. Greek Yogurt Onion Dip: Chop 2 medium onions. In a pan over medium-low heat, add 2 Tablespoons of olive oil. When oil begins to bubble, cook onions until browned. This will take about 20-25 minutes, stirring occasionally. Remove from heat and let cool to room temperature. In a bowl, mix 2 cups of plain Greek yogurt, 1 teaspoon Worcestershire sauce (or low-sodium soy sauce), ½ teaspoon salt, ½ teaspoon garlic powder, and ¼ teaspoon black pepper. Stir in browned onions. Cover and refrigerate for 2 hours before serving with crackers or vegetables.

Fruit & Vegetables: Facts, Nutrition and Recipes

Nutrition Facts Serving size

1 cup, chopped

Amount per serving

Calories

Total Fat 0.2g

Saturated Fat 0.1g

Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0g

Sodium 6.4mg

Potassium 234mg

Total Carbohydrate 14.9g

Dietary Fiber 2.7g

11%

Sugar 6.8g Protein 1.8g

Vitamin A

Vitamin C

20%

Calcium

Iron

Vitamin D

Vitamin B6

10%

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Spinach traveled to the United States with European settlers in the 1700s. By 1806, spinach was a popular vegetable throughout the country.

Spinach NUTRITION Spinach is a good source of nutrients, such as: Iron transfers oxygen around the body. Calcium strengthens your bones and teeth. Magnesium keeps blood pressure within healthy levels, supports bone health and makes sure the heart is beating normally.

Nutrition Facts Serving size Amount per serving

Calories

1 cup

6.9

Total Fat 0.1g

Saturated Fat 0g

Polyunsaturated Fat 0g Monounsaturated Fat 0g Cholesterol 0g

WAYS TO E AT A N D C OOK W I T H S P IN AC H

Sodium 23.7mg

Potassium 167mg

This tender lettuce brings freshness and army-green to any dish.

Total Carbohydrate 1.1g

Dietary Fiber 0.7g

Spinach Quesadilla: Heat ¼ cup water in a large pan over medium heat. Add 6 ounces of fresh, pre-washed spinach and a pinch of salt, and cover. Cook for 5 minutes, until spinach is wilted. Drain water from spinach using a lid to keep the spinach in the pan. Once cool, squeeze out excess water from the spinach. Set aside. Grease a large pan, and warm over medium-high heat. Place 1, 12-inch wheat tortillas within the pan. Evenly spread ¼ cup of shredded cheese over the surface. Add ¼ of the spinach leaves onto the cheese. When the cheese is mostly melted, place 1 spoonful of salsa on half the open tortilla. Fold the other side of the tortilla over the top, creating a half-circle shape. Cook about 1 minute before removing to a plate. Repeat with the 3 more tortillas.

Sugar 0.1g Protein 0.9g

Vitamin A

56%

Vitamin C

14%

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Apple Spinach Salad: In a small bowl, whisk together the dressing ingredients: 2 Tablespoons orange juice, 2 Tablespoons lime juice, 2 teaspoons mustard, 2 teaspoons honey (or maple or sugar), 1/4 teaspoon salt, and 1/8 teaspoon pepper. In a large bowl, combine the ½ cup sliced onion, 8 cups pre-washed, fresh spinach and 1 large apple that’s sliced. Drizzle with your dressing. Toss to coat. Sprinkle with ¼ cup shredded cheddar cheese.

Fruit & Vegetables: Facts, Nutrition and Recipes

In ancient Greece, minor public officials were elected by drawing beans. The person who got the white bean got the job.

Beans NUTRITION Beans are a good source of several nutrients, such as: Folate is especially important for pregnant women. It supports cell function and tissue growth. Soluble and Insoluble Fiber work together to keep you fuller for longer, aid in losing weight, and assist with keeping you regular. They can improve blood sugar and lower cholesterol. Copper is a mineral that supports bone, heart, brain and immune health.

WAYS TO E AT A N D C OOK W I T H B E A N S If you’ve got a can of beans, you’ve got the beginning of dinner! 3 Can Salsa: Drain and rinse 15-ounce cans of black beans, corn, and diced tomatoes with chilies. Place mixture into a large bowl with 1 teaspoon cumin, 1 Tablespoon of lime juice, and salt and pepper to taste. Mix and serve with tortilla chips, on chicken or with fish. Lightened Up Refried Beans: Heat the 1 Tablespoon of oil in a large skillet over medium heat. Once oil is bubbling, add ½ of a chopped medium onion and cook until soft, about 3 minutes. Stir in 2 cloves of finely cut garlic (or ¼ teaspoon garlic powder) and 1 teaspoon chili powder. Cook for 1 minute. Drain and rinse 1, 15-ounce can of beans. Add beans, 1/3 cup chicken broth and 1/3 cup water to the pan. Cook until the beans are warmed through, about 5 minutes. Mash the beans with the back of a large spoon. Add more chicken broth, if needed. Season with salt and pepper to taste. Stir in 2 Tablespoons of fresh cilantro leaves.

Fruit & Vegetables: Facts, Nutrition and Recipes

Nutrition Facts Serving size Amount per serving

Calories

1 cup

245

Total Fat 1.1g

Saturated Fat 0.2g

Polyunsaturated Fat 0.3g Monounsaturated Fat 0.2g Cholesterol 0g

Sodium 407mg

14%

Potassium 746mg

21%

Total Carbohydrate 44.8g

15%

Dietary Fiber 15.4g

62%

Sugar 0.6g Protein 15.4g

31%

Vitamin A

Vitamin C

Calcium Iron

8% 20%

Vitamin D

Vitamin B6

20%

Magnesium

21%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Massachusetts Native Americans grew green beans with corn and squash. They called them the “Three Sisters of Life.”

Green Beans NUTRITION Green beans are a good source of several nutrients, such as: Vitamin K aids in blood clotting and builds strong bones. Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C. Manganese strengthens bone health, assists with antioxidant function protecting you from aging and chronic disease, and plays a part in your metabolism and wound healing.

Nutrition Facts Serving size Amount per serving

Calories

1 cup

34.1

Total Fat 0.1g

Saturated Fat 0g

Polyunsaturated Fat 0.1g Monounsaturated Fat 0g Cholesterol 0g

Sodium 6.6mg

Potassium 230mg

WAYS TO E AT A N D C OOK W I T H G RE E N BE A N S

Total Carbohydrate 7.8g

Aside from eating them straight out of the peel, you can enjoy bananas in many ways!

Sugar 1.5g

Green Bean Salad: Trim off the ends of ½ pound of green beans. Bring a large pot of water to a boil, and add green beans. Bring water back to a boil, and cook for about 4 minutes. Place beans in a serving bowl. Chop 2 tablespoons of nuts. Toast them in a small pan over medium heat until they become browned, about 2 minutes. Place nuts in a small bowl to cool. Add 2 Tablespoons of fresh parsley (or 2-3 teaspoons of dried parsley) and 2 Tablespoons of chopped onion to the walnuts. Stir to combine. In another small bowl, mix 2 teaspoons oil, 1 teaspoon vinegar and 1 teaspoon mustard. Toss the dressing with the green beans, top with the nut mixture and season with salt and pepper. Serve warm or at room temperature.

Dietary Fiber 3.7g Protein 2.0g

15% 4%

Vitamin A

15%

Vitamin C

30%

Calcium

Iron

Vitamin D

Vitamin B6

Magnesium

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Green Beans and Salsa: Microwave 1 12-ounce steam-in-bag green beans for 2 minutes. Remove green beans from bag, and pat dry. On the stove, heat 2 teaspoons olive oil in a medium pan over high heat. Add green beans. Cook, stirring once or twice, until browned, about 4 to 5 minutes. Remove from heat. Add ¾ cup chopped tomato, ¼ cup salsa, 1 Tablespoon olive oil, 1 Tablespoon lime juice, 1 teaspoon honey (or maple syrup or sugar), and 1/8 teaspoon salt to the green beans in warmed pan. Stir to combine and serve.

Fruit & Vegetables: Facts, Nutrition and Recipes

Resources Fruit https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1934/2

https://healthyeating.sfgate.com/benefits-asian-pears-4377.html

https://www.healthline.com/health/7-best-things-about-kiwi

https://www.chowhound.com/recipes/asian-pear-and-gouda-grilled-cheese-11102

https://www.willcookforsmiles.com/strawberry-kiwi-fruit-salad/

https://www.thepaleomom.com/pork-chops-asian-pear-caramelized-onion/

https://www.foodhero.org/recipes/kiwi-salsa

https://nutritiondata.self.com/facts/fruits-and-fruit-juices/2064/2

https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1990/2

https://www.healthline.com/nutrition/foods/strawberries#nutrition

https://www.healthline.com/nutrition/peach-fruit-benefits#section2

https://yummiestfood.com/healthy-breakfast-strawberry-oatmeal-bars-recipe/

https://www.marthastewart.com/314216/vanilla-roasted-peaches-with-raspberries

https://www.hellowonderful.co/post/easy-kid-snack-strawberry-yogurt-bark/

https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1809/2

https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1851/2

https://www.healthline.com/nutrition/foods/apples#vitamins-and-minerals

https://www.medicalnewstoday.com/articles/287710.php

https://www.webmd.com/a-to-z-guides/what-does-potassium-do-body https://sallysbakingaddiction.com/baked-cinnamon-apple-chips/

https://www.realsimple.com/food-recipes/cooking-tips-techniques/preparation/howfreeze-blueberries

https://nutritiondata.self.com/facts/fruits-and-fruit-juices/2005/2

https://www.allrecipes.com/recipe/245913/blueberry-oatmeal-breakfast-bars/

https://www.healthline.com/nutrition/benefits-of-pears#section7

https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1875/2

https://www.medicalnewstoday.com/articles/285430.php#types

https://www.wellandgood.com/good-food/health-benefits-cranberries/

https://reneenicoleskitchen.com/pear-maple-cinnamon-overnight-oatmeal/

https://www.allrecipes.com/recipe/235551/cranberry-apple-oatmeal/

https://www.cookingclassy.com/autumn-pear-salad-balsamic-vinaigrette/

https://www.wellplated.com/cranberry-chicken/

https://www.medicalnewstoday.com/articles/272782.php#benefits

https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1952/2

https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1970/2

https://food.ndtv.com/food-drinks/8-incredible-benefits-of-mangoes-the-king-offruits-1833145

https://www.healthline.com/nutrition/foods/oranges#vitamins-and-minerals https://www.alattefood.com/fresh-orange-smoothie-recipe/ https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1956/2 https://www.healthline.com/nutrition/honeydew https://sweetlifebake.com/2017/08/18/honeydew-salsa/ https://www.allrecipes.com/recipe/228217/cucumber-honeydew-salad/ https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1954/2 https://www.medicalnewstoday.com/articles/279176.php#benefits https://www.foodnetwork.com/recipes/food-network-kitchen/cantaloupe-infusedwater-3362189 https://food52.com/recipes/23737-the-joy-kitchen-s-roasted-cantaloupe https://nutritiondata.self.com/facts/fruits-and-fruit-juices/2019/2 https://www.healthline.com/nutrition/benefits-of-pineapple https://www.myfoodandfamily.com/recipe/063384/sweet-pineapple-salad https://www.dinneratthezoo.com/pineapple-salsa/ https://nutritiondata.self.com/facts/fruits-and-fruit-juices/2032/2 https://www.healthline.com/nutrition/benefits-of-plums-prunes#section6 https://www.browneyedbaker.com/overnight-chilled-plum-oatmeal-pudding/ https://www.budgetbytes.com/plum-salad-with-lemon-ginger-dressing/ https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1905/2 https://www.berkeleywellness.com/self-care/preventive-care/article/grapefruit-and-drugsbad-mix https://pinchofyum.com/avocado-cucumber-grapefruit-salad https://www.food.com/recipe/baked-grapefruit-197549 https://nutritiondata.self.com/facts/fruits-and-fruit-juices/2038/2 https://food52.com/blog/5524-how-to-eat-pomegranates-the-un-messy-way https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1920/2 https://eattogetherpa.org/ https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1867/2 https://www.healthline.com/nutrition/cherries-benefits#section1 https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1827/2 https://www.healthline.com/nutrition/apricots-benefits#section5 https://www.marthastewart.com/978788/lillet-poached-apricots https://foodess.com/apricot-muffins/ https://nutritiondata.self.com/facts/fruits-and-fruit-juices/2074/2

https://www.healthline.com/nutrition/mango#immunity https://www.gimmesomeoven.com/5-ingredient-mango-salsa-recipe/ https://mykidslickthebowl.com/frozen-mango-cheesecake-bites-4-ingredients/ https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1937/2 https://www.medicalnewstoday.com/articles/325228.php https://www.food.com/recipe/simple-and-delicious-lemon-lime-garlic-saladdressing-108489 https://www.gimmesomeoven.com/easy-lime-chicken/ https://www.mentalfloss.com/article/29199/19-banana-facts-celebrate-our-new-officeeel-whose-name-banana-so-it-makes-sense http://www.whfoods.com/genpage.php?tname=foodspice&dbid=41 https://www.farmflavor.com/us-agriculture/8-fun-facts-peaches-infographic/ https://pickyourown.org/USapplecrop.htm https://thatsitfruit.com/blog/9-things-you-probably-didnt-know-about-apples https://thatsitfruit.com/blogpears-10-interesting-facts-about-the-fruit/ https://indianriverselect.com/40-fun-facts-about-oranges/ https://cals.arizona.edu/fps/sites/cals.arizona.edu.fps/files/cotw/Honeydew.pdf https://smartlifebites.com/cantaloupe-fun-facts/ https://thatsitfruit.com/blog/9-interesting-facts-about-pineapples/ http://sunwestfruit.com/plums_pluots.php https://s3.wp.wsu.edu/uploads/sites/2088/2016/02/grapefruit.pdf https://thatsitfruit.com/blog/10-interesting-facts-about-pomegranates/ https://www.grapesfromcalifornia.com/community-outreach/grapes-in-theclassroom/#history https://www.tasteofhome.com/article/10-absolutely-delightful-facts-about-cherries/ https://thatsitfruit.com/blog/8-interesting-facts-about-apricots/ https://www.specialtyproduce.com/produce/Asian_Pears_922.php https://www.countryliving.com/food-drinks/a35552/facts-about-strawberries/ https://thatsitfruit.com/blog/8-things-you-probably-didnt-know-about-blueberries/ https://thatsitfruit.com/blog/10-interesting-facts-about-cranberries/ https://www.mango.org/mango-facts/ https://thatsitfruit.com/blog/10-interesting-facts-about-lemons/ https://www.britannica.com/plant/lime

Resources Vegetables https://www.verywellfit.com/eggplant-nutrition-facts-calories-and-health-benefits-4118571

https://www.healthline.com/nutrition/foods/onions#plant-compounds

https://www.healthline.com/nutrition/eggplant-benefits

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2501/2

https://www.aveggieventure.com/2009/07/raw-eggplant-salad.html

https://www.venturists.net/pickled-red-onions-with-habanero-peppers/

https://www.carolinescooking.com/caprese-grilled-eggplant-roll-ups/

https://thetoastykitchen.com/greek-yogurt-french-onion-dip/

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2383/2

https://www.medicalnewstoday.com/articles/270609#nutrition

https://www.healthline.com/nutrition/foods/carrots#nutrition

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2

https://cookieandkate.com/french-carrot-salad-recipe/ https://www.jaroflemons.com/carrot-cake-overnight-oats/

https://www.gardenandtable.net/spicy-spinach-quesadillas-free-recipe-below/?utm_ source=Pinterest&utm_medium=Social

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2682/2

https://www.recipegirl.com/autumn-apple-and-spinach-salad/

https://www.healthline.com/nutrition/foods/tomatoes#vitamins-and-minerals

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=89

https://www.spendwithpennies.com/fresh-tomato-salad/

https://nutritiondata.self.com/facts/legumes-and-legume-products/4430/2

https://www.tasteofhome.com/recipes/no-cook-fresh-tomato-sauce/

https://www.healthline.com/nutrition/beans-101

https://www.calorieking.com/us/en/foods/f/calories-in-canned-vegetables-whole-kernel-sweetcorn/QTcYajmJTZyCW3747ZmNgw

https://www.behealthypa.org/recipes/3-can-salsa-2/

https://www.healthline.com/nutrition/foods/corn

https://www.healthline.com/health/food-nutrition/green-beans

https://eatthegains.com/raw-summer-corn-salad/

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2341/2

https://www.panen.org/recipes/3-can-salsa

https://www.cookinglight.com/recipes/skillet-charred-green-beans-with-salsa

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=19

https://www.foodnetwork.com/recipes/ellie-krieger/green-bean-salad-recipe-1916994

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2371/2

https://www.verywellfit.com/eggplant-nutrition-facts-calories-and-health-benefits-4118571

https://www.ladybehindthecurtain.com/cabbage-salsa/

https://www.healthline.com/nutrition/eggplant-benefits

https://www.myrecipes.com/recipe/tequila-slaw-lime-cilantro

https://www.aveggieventure.com/2009/07/raw-eggplant-salad.html

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=62

https://www.carolinescooking.com/caprese-grilled-eggplant-roll-ups/

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2639/2

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2383/2

https://www.cookinglight.com/recipes/spicy-zucchini-salad

https://www.healthline.com/nutrition/foods/carrots#nutrition

https://www.cookinglight.com/recipes/creamy-zucchini-lime-dressing

https://cookieandkate.com/french-carrot-salad-recipe/

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=9

https://www.jaroflemons.com/carrot-cake-overnight-oats/

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2816/2

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2682/2

https://cookingwithkarli.com/best-ever-broccoli-salad-recipe/

https://www.healthline.com/nutrition/foods/tomatoes#vitamins-and-minerals

https://www.pinterest.com/pin/160511174207432372/

https://www.spendwithpennies.com/fresh-tomato-salad/

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=48

https://www.tasteofhome.com/recipes/no-cook-fresh-tomato-sauce/

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2770/2 https://myfoodstory.com/healthy-lemon-dill-potato-salad-no-mayo-recipe/

https://www.calorieking.com/us/en/foods/f/calories-in-canned-vegetables-whole-kernel-sweetcorn/QTcYajmJTZyCW3747ZmNgw

https://www.myrecipes.com/recipe/red-chile-potatoes

https://www.healthline.com/nutrition/foods/corn

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64

https://eatthegains.com/raw-summer-corn-salad/

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2666/2

https://www.panen.org/recipes/3-can-salsa

https://www.cookinglight.com/recipes/spinach-salad-roasted-sweet-potatoes

https://lpi.oregonstate.edu/mic/minerals/manganese

https://www.cookinglight.com/recipes/grilled-chipotle-chicken-sweet-potato-toss

https://www.medicalnewstoday.com/articles/288177

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=60

https://www.everydayhealth.com/water-health/water-body-health.aspx

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2446/2

https://www.healthline.com/health/vitamin-watch-what-does-b5-do#food-sources

https://www.pinterest.com/pin/834503005942023695/

https://www.webmd.com/diet/supplement-guide-magnesium#1

http://erecipecards.blogspot.com/2013/06/roasted-garlic-tomato-salsa-grilling.html

https://pallensmith.com/2017/08/28/5-things-didnt-know-eggplant/

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=13

https://www.webmd.com/food-recipes/features/5-healthy-facts-about-carrots

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2390/2

https://www.natgeokids.com/au/discover/science/nature/ten-top-tomato-facts/

https://www.sugarfreemom.com/recipes/mediterranean-roasted-cauliflower-salad/

https://aghires.com/corn-facts/

https://www.gimmesomeoven.com/roasted-cauliflower/

https://www.canr.msu.edu/news/cabbage_and_the_science_behind_them

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=10

https://healthysd.gov/zucchini/

https://nutritiondata.self.com/

https://aghires.com/15-interesting-facts-about-broccoli/

https://www.twopeasandtheirpod.com/shaved-brussels-sprouts-salad/

https://idahopotatomuseum.com/potato-facts/

https://reciperunner.com/chili-honey-lime-roasted-brussels-sprouts/

https://www.mentalfloss.com/article/63100/11-things-you-might-not-have-known-about-garlic

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38 https://nutritiondata.self.com/ facts/vegetables-and-vegetable-products/2461/2

https://dpi.wi.gov/sites/default/files/imce/school-nutrition/pdf/fact-sheet-cauliflower.pdf

https://cookieandkate.com/debs-kale-salad-with-apple-cranberries-and-pecans/

https://dpi.wi.gov/sites/default/files/imce/school-nutrition/pdf/fact-sheet-kale.pdf

https://thebusybaker.ca/sea-salt-and-garlic-kale-chips/

https://cms.agr.wa.gov/WSDAKentico/farm-to-school/Educators_Flyer_Cucumbers.pdf

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=42

https://dpi.wi.gov/sites/default/files/imce/school-nutrition/pdf/fact-sheet-lettuce.pdf

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2439/2

http://www.wafarmtoschool.org/ToolKit/32/asparagus/Facts

https://thriftandspice.com/mexican-cucumber-snack/

https://dpi.wi.gov/sites/default/files/imce/school-nutrition/pdf/fact-sheet-onion.pdf

https://www.thekitchn.com/cucumber-tomato-salad-recipe-review-22902649?utm_ source=pinterest&utm_medium=social&utm_campaign=managed&utm_content=custompin&crlt. pid=camp.5TJzZwUqWIVy

https://dpi.wi.gov/sites/default/files/imce/school-nutrition/pdf/fact-sheet-spinach.pdf

https://www.foodnetwork.com/recipes/ellie-krieger/refried-beans-recipe-1947573

https://www.hitchcockfarms.com/blog/brussels-sprouts-25-fun-and-surprising-facts

https://healthysd.gov/spinach-2/

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=61

https://parade.com/537260/ccopelan/happy-national-bean-day-12-weird-facts-about-themagical-fruit/

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2477/2

https://extension.tennessee.edu/Smith/Documents/FCS/NFS2.%20Beans%20Lesson.pdf

https://chocolatecoveredkatie.com/vegetarian-lettuce-wraps/

https://ag.umass.edu/nutrition/produce-spotlight-green-beans

https://themodernproper.com/butter-lettuce-salad-with-honey-mustard-vinaigrette

https://cals.arizona.edu/fps/sites/cals.arizona.edu.fps/files/cotw/Green_Beans.pdf

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=12

https://dpi.wi.gov/sites/default/files/imce/school-nutrition/pdf/fact-sheet-green-bean.pdf

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2311/2

https://www.mdac.ms.gov/wp-content/uploads/fts/GreenBeans.pdf

https://loveandgoodstuff.com/garlic-parmesan-asparagus/?utm_medium=social&utm_ source=pinterest&utm_campaign=tailwind_tribes&utm_content=tribes&utm_ term=705577828_28215548_466620

https://www.wellspan.org/media/1443155/March_Green_Beans_fact_sheet.pdf

https://wonkywonderful.com/shaved-asparagus-salad-recipe/

https://aghires.com/green-beans-third-popular-vegetable/

Fruit & Vegetables: Facts, Nutrition and Recipes

Articles inside

Green Beans

Asparagus

Onions

Beans

Spinach

Cucumber

Lettuce

Kale

Brussels Sprouts

Cauliflower

Garlic

Sweet Potatoes

Potatoes

Broccoli

Zucchini

Cabbage

Corn

Tomatoes

Carrots

Lemons and Limes

Eggplant

Mangos

Cranberries

Blueberries

Strawberries

Cherries

Plums

Grapefruit

Asian Pears

Pomegranates

Grapes

Apricots

Pineapple

Kiwi

Pears

Oranges

Cantaloupe

Peaches

Bananas

Apples

Honeydew