Find detailed information for storing more than 30 types of garden vegetables, including winter squash, in Harvesting and Storing Vegetables. This handout also includes recommended storage temperatures, relative humidity, storage life for fresh vegetables, suggested methods for extended preservation, and types of storage facilities.

Unlike its summer counterparts, winter squash is harvested at a mature age, which makes the skin hard and inedible. The skin, however, is protective and increases the storage life.

Winter squash can be stored for three months or longer. The yellow and orange colored flesh of winter squash tends to be more nutritious and richer in vitamins, such as beta-carotene, than summer squash. Winter squash is always served cooked and, because of the tough skin, only the inner flesh is eaten.

Ingredients

• 4 medium potatoes
• 3 cups frozen mixed vegetables or chopped fresh vegetables
• 1/2 cup shredded cheese or low-fat cottage cheese

Directions

1. Scrub potatoes with a vegetable brush. Poke small holes in the skin with a fork.
2. Bake in the oven at 400°F for 60-75 minutes or cook uncovered in the microwave for 15-17 minutes. When done, potatoes will be tender throughout.
3. Place the vegetables in a small saucepan and add a small amount of water. Cook over medium-high heat until hot and tender. Or microwave in a microwaveable bowl for 3-5 minutes until hot and tender. Drain.
4. Once the baked potatoes are cooked all the way through, split them in half.
5. Top each potato half with 1/2 cup of the cooked vegetables and 2 Tablespoons of cheese. (You can use any type of vegetables you like.)
6. Serve while hot.
7. Refrigerate leftovers.

Nutrient information per serving: 250 calories. 0.5 g total fat, 51 g total carbohydrate, 10 g protein, 6 g dietary fiber, 150 mg sodium and 0 mg cholesterol.

Source: Spend Smart Eat Smart

To prevent foodborne illness, you need to wash fresh produce whether it’s from the grocery store, farmers’ market, or your garden. Most produce does not need to be washed until it is ready to prepare or eat.

• Start by washing your hands with soap and water.
• The best way to remove dirt and germs is to wash produce thoroughly with running, drinkable water.
• When washing heads of lettuce or cabbage, you need to loosen dirt. Remove and discard the outer leaves before rubbing gently under cool, running water. Bagged greens that have been washed before packaging do not need to be rewashed.
• Fruits and vegetables that have firm surfaces, such as melons or potatoes, should be scrubbed with a clean brush. Wash all produce even if you aren’t going to eat the skins. Dirt on the surface can pass to the edible parts.
• Do not use soap, vinegar, baking soda, chlorine bleach, or special washes to clean fruit or vegetables.

FDA also offers a great resource on safe handling of raw produce.

More than 2,000 phytochemicals are plant pigments, which provide a rainbow of fruits and vegetables. Just remember, the darker the color, the more phytochemicals and health benefits of a fruit or vegetable. For example, spinach will have more phytochemicals and health benefits than iceberg lettuce.

The 2005 Dietary Guidelines for Americans recommends that a person needing 2,000 calories a day eat 21⁄2 cups of vegetables and 2 cups of fruit per day. To meet that goal, most people need to eat more fruits and vegetables. All forms of fruits and vegetables count: fresh, frozen, canned, dried, and 100% fruit juice. Whole fruit, however, contains more fiber then juice so it’s best to limit juice to 1 cup or less per day. To get the variety that different colored vegetables provide, the following amounts from the vegetable subgroups (based on 2,000 calories) is recommended:

• Dark green vegetables (3 cups per week)
• Orange vegetables (2 cups per week)
• Dried beans and peas (3 cups per week)
• Starchy vegetables (3 cups per week)
• Other vegetables (6 1/2 cups per week)

To find out how many cups of fruits and vegetables you should be eating, visit www.mypyramid.gov.